Fit Disciple Podcast

HOW MUCH PROTEIN DO YOU NEED? Protein has become one of the biggest buzzwords in nutrition, but most people still don't know how much they actually need. Is the recommended amount enough? Do you need more if you're trying to lose weight, build muscle, or simply stay healthy as you age? Inside this episode we cover: • The real meaning of the RDA for protein • How much protein you need for health, muscle gain, and fat loss • Why protein becomes even more important as you age • The connection between protein, metabolism, and hunger • How protein supports recovery and healing after injury For more listen to the full podcast: " HOW MUCH PROTEIN DO YOU NEED.''  Watch now and learn how small changes in your nutrition can make a big difference in your health and calling. Link to my channel or find me on the Playbook app. Direct message me  the word, "Diet" and get my free nutrition guide

The True Danger to Human Health In this episode of the Fit Disciple Podcast, Adam breaks down a powerful framework for understanding metabolic health: the two bookends that determine most chronic health outcomes - chronic overconsumption and chronic under movement. When energy intake consistently exceeds energy expenditure, and movement is chronically low, the body adapts. Visceral fat increases, Insulin rises, Lipids shift, and Inflammation climbs. The system becomes strained. But the solution isn't chasing individual numbers., It's reducing systemic metabolic load through: Strength training Cardio activity Better sleep Good nutrition Aligning energy intake and expenditure If you want clarity instead of confusion in the health space, this one is for you. Listen to the full episode now. Drop your biggest takeaway in the comments. Hit the bell icon. Subscribe for more conversations at the intersection of faith, discipline, and performance. Share this with someone who needs a spiritual and physical reset.

Faith Centered Fitness with Coach JT Tapias Welcome back to the Fit Disciple Podcast. In this powerful episode, Adam sits down with J.T. Tapias — clinical pastoral counselor, nutrition sociologist, and founder of the Empty Your Bucket Nutrition Plan — for one of the most raw and practical conversations we've had yet. J.T.'s story is extraordinary. Born in Medellín during the height of cartel violence, surrounded by drug money and chaos, homeless at 14 in New York City, signed to play professional soccer overseas, battling addiction and internal emptiness. At 30 years old, everything changed. God radically transformed his life. Salvation wasn't the end of the story, it was the beginning of discipline. This isn't just about nutrition, It's about stewardship. It's about activating your faith. It's about becoming the kind of man who partners with God instead of making excuses. If you're tired of compartmentalizing your faith and fitness, If you know God is calling you to greater discipline, If you're ready to stop consuming and start building: Listen to the full episode now. Drop your biggest takeaway in the comments. Share this with someone who needs a spiritual and physical reset.

The Importance of Sleep It is very difficult to be defeated in your health and be victorious in Your faith at the same time! Sleep is a biological necessity for the human body. In other words, it is a foundational physiological process not just a recovery tool of convenience. Consistent, uninterrupted sleep (7 hours straight) is usually better for your brain and body than 8 hours broken into intervals. In this episode you will learn about: 1. The significance of adequate sleep 2. The benefits of sleep 3. How sleep deprivation affects brain function, mental status and decision making 4. A study on how Insufficient sleep undermines dietary efforts to reduce adiposity / body fat 5. Factors that disrupts/ promote sleep e.g. how light brightness/ dimness affects REM Sleep and total sleep time   Let's Grow Together:  → Drop a comment and encourage us by sharing what encouraged you  → Like and Share this with someone who's ready to align their life with their faith  → Subscribe so you don't miss future episodes

HOW TO ACHIEVE ANY LIFE TRANSFORMATION According to Dallas Willard; a Christian theologian / philosopher, "The disciple is one who intent on becoming Christ - like, systematically and progressively rearranges his affairs to that end under the guidance of the word and the spirit!" To achieve a particular life change, you have to agree that what you have been doing will not get you where you want to get to so that you are able to change. In this episode, you will learn about : 1. The systematic Approach How to develop a habit to be fit and healthy from repetition through the use of triggers. How triggers help with creating a systematic approach but if you don't have a system you do not have an approach! How structured plan produces high end results in goal achievement and removes cognitive load. 2. Progressive Approach Progressive overload is where you have to increase the demand otherwise adaptation stops and there is no growth. The significance of continuous increasing challenge  for you to see exponential growth. How structure without progression maintains the same level you are at and nothing changes where as progression without structure leads  to burn out. Let's Grow Together:  → Drop a comment and encourage us by sharing what encouraged you  → Like and Share this with someone who's ready to align their life with their faith  → Subscribe and hit the bell so you don't miss future episodes

Is Diet or Exercise More important for your health? Is ultra-processed food really the biggest health problem or is being sedentary far worse? In this episode of the Fit Disciples Podcast, we break down one of the least addressed topic in health and fitness today: diet vs. fitness. Using real research, we compare the impact of ultra-processed foods with the far more overlooked danger of low cardiorespiratory fitness. We'll cover: What the research actually says about ultra-processed foods and mortality Why low fitness increases or causes mortality by hundreds of percent How diet has become overemphasized while fitness is neglected A biblical framework for stewardship of the body Practical guidance for building real, measurable health in 2026 This episode is about majoring on what actually moves the needle physically, spiritually, and practically. "Train yourself to be godly." — 1 Timothy 4:7 I offer customized training for beginners, experienced lifters, and anyone serious about improving their health.  Let's Grow Together:  → Drop a comment with what convicted or encouraged you  → Share this with someone who's ready to align their life with their faith

The do's and don'ts of fasting! In today's episode, we talk about how Christians should approach fasting, why we fast, and how to do it in a way that honors God while being wise with your health. Whether you're new to fasting or have been doing it for years, this episode will help you keep the focus on obedience, discipline, and hearing God's voice. If this episode blesses you :  →Hit the Like Button → Drop a comment with what encouraged you → Share to help us reach more believers who want to finish the race strong, healthy in body, mind, and spirit.  → Subscribe and hit the bell so you don't miss future episodes

Focused on the Wrong Threat Is ultra-processed food really the biggest health problem or is being sedentary far worse?   In this episode of the Fit Disciples Podcast, we break down one of the least addressed topic in health and fitness today: diet vs. fitness. Using real research, we compare the impact of ultra-processed foods with the far more overlooked danger of low cardiorespiratory fitness. We'll cover: What the research actually says about ultra-processed foods and mortality Why low fitness increases or causes mortality by hundreds of percent How diet has become overemphasized while fitness is neglected A biblical framework for stewardship of the body Practical guidance for building real, measurable health in 2026   This episode is about majoring on what actually moves the needle physically, spiritually, and practically.   "Train yourself to be godly." — 1 Timothy 4:7   I offer customized training for beginners, experienced lifters, and anyone serious about improving their health.  Let's Grow Together:    → Drop a comment with what convicted or encouraged you    →Hit the Like Button  → Share this with someone who's ready to align their life with their faith    → Subscribe and hit the bell so you don't miss future episodes

YOUR BODY IS YOUR RESPONSIBILITY Is your health supporting your calling or it is silently sabotaging it? In this episode, Adam challenges believers to stop making excuses and start showing up for their health, their calling, and their future. This isn't about guilt; it's about stewardship. Your body is a gift from God, and how you treat it matters. Tune in to learn how to: • Break free from passive "trust in God" that's really avoidance • Build a lifestyle of health without obsession • Start small, stay consistent, and steward what God gave you • Make your values visible in your daily habits Ask yourself : What excuse have you made for your health and your faith this week that you need to surrender? Need help creating a health strategy that works for your life and calling? Reach out at adam@adambraud.com Follow on Instagram : @adambraud Share this with a pastor, leader, or friend who's been neglecting their health Mentioned Book in this episode: Change Before You Have To by Rob Ketterling Subscribe for more real talk on faith, health, and leadership

Is Your Weight Important to Health? In today's episode, Adam breaks down a brand new 2025 meta-analysis published in the British Journal of Sports Medicine covering over 400,000 participants that compares the impact of fitness vs. body weight on overall health, longevity, and mortality risk. You might be surprised by what the data actually shows.  If you're ready to get healthier, stronger, and show up more fully for what God has called you to do, this episode is for you! In this episode, we cover:  • Why fitness level is a stronger predictor of health than your weight  • What the research says about the gap between "fit & overweight" vs. "unfit at any size"  • The cultural misconceptions we have around weight, body composition, and health  • Real limitations of BMI and why the study's results still hold in spite of the limitations  • How faith, fitness, and discipleship intersect in your everyday life  Being fit dramatically reduces your risk of disease and early mortality no matter what the scale says. Weight still matters, but fitness matters more. Subscribe for more faith-based fitness content:  • Weekly teachings  • Practical health guidance  • Encouragement for believers navigating their fitness journey  • Real talk on discipline, stewardship, and lifestyle Listen to the full episode and share your thoughts in the comments! Let's grow together as Fit Disciples! 

Fitness debates that never die! In this episode, Adam breaks down some of the most stubborn fitness myths and debates that never seem to die based on real research, practical experience, and faith-based stewardship of your health so you can thrive in what God's called you to do. In this episode, you will learn more about : Fasted cardio vs fed cardio  Does cardio timing impact fat loss? Will lifting weights make women bulky? HIIT vs Zone 2 for fat loss + longevity Do carbs really make you fat? The hidden truth about weight gain and weight loss For more: Like and Subscribe Drop a comment below Join our substack family and receive weekly encouragement through email on faith and fitness Share this with someone who needs encouragement today

You are doing too much!   Are you just busy or are you purposeful? Our culture glorifies busyness but often at the expense of peace, reflection, and hearing God's direction.   Productive busyness is anchored in discernment not just motion. Drawing from Psalm 46:10 and Luke 5:16, we learn that stillness isn't laziness, it's discipline.   From this episode you'll learn how  to : Recognize when your activity becomes distraction Build intentional rhythms of prayer, solitude, and reflection Follow Jesus' example of withdrawing to pray and recharge Align your pace with God's purpose, not the world's pressure Whether you're a parent, pastor, business leader, or believer just trying to keep up, this message will remind you that meaningful motion begins with mindful stillness.   Let's Grow Together:  → Drop a comment and encourage us by sharing what encouraged you  → Like and Share this with someone who's ready to align their life with their faith  → Subscribe so you don't miss future episodes

Welcome back to our channel!   In today's episode, we're talking about Adaptive Faithfulness, how to stay spiritually, mentally, and physically consistent when life's seasons change.   Too often, we chase perfect routines or rigid systems that collapse under pressure. But God isn't asking for perfection, He's calling us to a faithfulness that adapts. The standard is the commitment itself — not the particular form it takes on any given day.   In this episode you will learn more about : What "adaptive faithfulness" really means How to stay consistent in prayer, health, and purpose when things shift Why "doing less" isn't failure — it's wisdom The difference between honoring the commitment vs. worshipping the expression How to redefine success through sustainable stewardship Why black-and-white thinking kills growth, and how to live in the "gray" with grace Faithfulness isn't about intensity, it's about showing up. Adapt your practice, don't abandon it. Whether it's prayer, movement, or family, find a way to stay faithful where you are.   For More:   Like & Subscribe   Drop a comment below ; what discipline are you learning to approach with flexibility?   Share this with someone who needs encouragement today!  

Do calories or food quality matter most! Do the amount of calories really matter, or is food quality the real key to health? In this episode, we dive into a ground breaking 2025 Cell Metabolism study revealing how ultra-processed foods can disrupt hormones, metabolism, and even fertility even when calories and macros are identical.   What You'll Learn: The truth about whether calories or food quality matters more for your health Key insights from the 2025 Cell Metabolism study on ultra-processed foods How processed foods can affect testosterone levels, fertility, and metabolism Why two diets with the same calories can lead to very different results How faith and stewardship connect to your physical health Practical tips to choose foods that fuel both your body and your purpose Whether you're on a fitness journey, trying to eat better, or simply want to honor God with your health, this episode is for you. It brings together faith, science, and practical wisdom to help you live strong, think clearly, and stay rooted in your faith.Do you focus more on calories or food quality when it comes to your diet?   Drop your thoughts in the comments — I'd love to hear your take and how you approach healthy eating through faith and wisdom.   Don't forget to like, subscribe, and share this with someone who needs encouragement today! 

Spirituality And Habits As Oswald Chambers would say, "We don't grow into holiness, we grow in holiness." Holiness isn't something that just "happens" to you, it's a daily choice, a training of the mind, heart, and body. The old ways DON'T magically disappear, but they gradually fade because we consciously choose to identify with Christ instead. We have to train our bodies through grace and discipline to express the new identity and not live in the old tendencies. Prayer and Positive affirmations help to disconnect one from their old self. Some may say , "I struggle with food" But the real question is do you struggle with food or the choice to say no to your appetite? Let me know in the comments:  What "old way" are you ready to declare dead today? Don't forget to like, subscribe, and share this with someone who needs encouragement today!

Action is the Answer!   Today we're talking about a truth that's often overlooked : Christianity isn't just dealing with the spirit but the body as well.   As Christians, we can't separate the physical from the spiritual. Jesus came in the flesh, sacrificed His body, and called us to discipline ours.   Too many of us fall into the trap of chasing endless advice, programs, and "life hacks," while avoiding the one thing that makes the difference: consistent action. In this episode, I share why discipline is central to discipleship, and how neglecting our bodies is a modern form of gnostic thinking.   You don't need another program; you just need to start moving forward with what you already know to do.   We'll cover: Why your body is part of your walk with God How discipline trains both the flesh and the spirit Why small "optimization" hacks don't matter if you lack consistency in the most important things Action > information: how to actually build momentum The freedom that comes through fasting, prayer, fitness, and daily obedience If you've been waiting for the "perfect plan" before starting, this is your reminder: just take the next step. The narrow road is discipline, and it leads to a healthier life. Let me know in the comments: What action step are you committing to this week? Don't forget to like, subscribe, and share this with someone who needs encouragement today!

Adam with Special Guest Mitch Osmond from DadNation What would your wife, kids, or closest friends say about you if today was your last day? Would your life be worthy of imitation? In this episode, I sit down with returning guest Mitch; a coach, podcaster, and mentor who helps high-performing men reclaim their home, health, and happiness.   We dive deep into the power of self-leadership and personal responsibility; why so many men are stuck in cycles of distraction, broken promises, and disconnection, and how to break free.   Mitch shares his own story of brokenness, debt, obesity, nearly losing his marriage  and the moment at a funeral that forced him to ask: "Am I living a life worth imitating?"   From that turning point, Mitch built a new path rooted in faith, discipline, and ownership and now he helps men worldwide do the same.   What you'll hear in this episode: Why self-leadership is the foundation of every healthy relationship The exercise of writing your own eulogy to see where you are vs. where you want to be The choice between the pain of discipline and the pain of regret How broken promises to yourself erode confidence and how to rebuild it How daily disciplines and faith create a legacy worth imitating Whether you're a man wanting to step up or someone who loves one, this conversation will challenge and encourage you to live with purpose, integrity, and intentionality.   Connect with Mitch and The DadNation: Website: https://www.dadnationco.com/ Free Gift: The Connection Code™: 50 Questions to spark the fun and get the fire back: https://www.dadnationco.com/code Content: Podcast: https://www.dadnationco.com/podcast Course: The High Performance Husband™: The career-driven man's trilogy to reclaim his home, health, and happiness. https://www.dadnationco.com/hph Coaching: https://www.dadnationco.com/coaching YouTube: https://www.youtube.com/@dadnationco Connect with Adam:  Instagram → @adambraud  Facebook → Adam Braud Fitness  TikTok → @adambraud  Email → Adam@adambraud.com   If you enjoyed this episode share it with someone you love and leave us a comment or review. Subscribe for more conversations on faith , fitness, leadership, relationships, and transformation.

YOUR BODY IS PART OF DISCIPLESHIP    Today's episode is raw, real, and deeply challenging. As Adam reflects on life, routines, and a powerful read (The Spirit of the Disciplines by Dallas Willard), he dives head first into a message many Christians need to hear but few are saying : You cannot live spiritually in victory while physically living in defeat.    In This Episode: Why Jesus came in a body—and why that matters for your faith The trap of "saviour-only Christianity" vs. actual discipleship How modern believers unknowingly embrace a Gnostic mindset Why physical disciplines like rest, fasting, and movement are not optional The myth of separation between spirit and body—and why holiness requires both How training, not trying, prepares us to live like Christ The hard truth: we say we love Jesus, but ignore the lifestyle of Jesus Key Takeaways: Your body is a vessel of worship, not an afterthought Every sin involves the body—so sanctification must too You don't become holy (or healthy) by accident—you train for it Spiritual maturity without physical discipline is incomplete If your schedule determines your values, it's time to realign Christianity isn't just about being nice—it's about becoming like Christ Practical Challenge:  What's one discipline you need to work on—physically or spiritually? Solitude? Rest? Exercise? Prayer?  Start somewhere. Set the bar low—but start.    Connect with Adam:  Instagram → @Adambraud.com  Facebook → Adambraud Fitness  TikTok → @Adambraud  X/Twitter → @AdamBraud  Email → Adam@adambraud.com    Let's Grow Together:    → Drop a comment with what convicted or encouraged you  → Share this with someone who's ready to align their life with their faith  → Like and Subscribe

THE LARGEST PREDICTOR OF HEALTH AND LONGEVITY In this episode, we dive into The Number 1 thing that beats every pill and every diet : EXERCISE !!! Chronic Sickness isn't all about genetic predisposition, sometimes - it's just the result of poor life choices.The decisions we make about our diet, lifestyle and more significantly about staying active and fit has tremendous effects on our health. The result you want to see tomorrow starts with the decision you make to change your habits right now! Let me know in the comments: What habit are you going to change starting TODAY? Share and help somebody gain control over their life style!  Upset? Encouraged? Challenged? GOOD. Let's talk. Email: adam@adambraud.com Follow @AdamBraud on IG, X/Twitter, Facebook Subscribe for real conversations around faith and fitness

The Parable of the Sower and Your Faith & Fitness Every seed God plants in you is going to go through trials. The enemy wants that seed dead before it ever grows.In this video, I break down how the Parable of the Sower applies directly to your life; your walk with Jesus, your discipline, your fitness, and your calling. It's not about motivation. It's about priority. Devotional time is not an excuse to avoid real change.Your health is a spiritual issue. And your body is worth fighting for.  Need help? Coaching available (I give big discounts for church leaders). Email me: Adam@Adambraud.com DM me on IG/TikTok or comment below — I read and respond!: @Adambraud.com Like, Comment, Subscribe for more real talk on faith, health, and leadership Let's become good soil !!!!Let's get to work!!!