The Paul Weber Podcast

Paul Weber

Paul is a 1:1 Coach for CrossFit competitors and hybrid athletes. Every week, he shares his research, clinical and personal experience to help athletes see what they're capable of.

  1. Sep 3

    164 Nutrition as Lifestyle

    Send us Fan Mail Nutrition is not just a set of principles, but a collection of behaviors. Before we eat, we buy, store, prepare, and sometimes measure our food. In this episode, I cover the process I take my clients through to make these steps easier for each individual. I also cover questions I've had myself and help clients through, like: Do I need to log every day?Should I buy organic?How do I make my diet portable for competitions?Should I worry about using a microwave?I hope this helps you consistently meet your dietary needs. Enjoy! --- Training Camp October 9th-11th, 2026 Dallas, TX CrossFit Luna 11488 Luna Rd Farmers Branch, TX 75234 Come train with us: https://paul-b-weber.kit.com/products/training-camp --- Whenever you're ready, there are 4 ways I can help you: ​Book an Intro Consult: This is the next step for athletes who want to work with me 1:1. My coaching is for CrossFit competitors and hybrid athletes who want to see what they're capable of. Once you book, you'll get a link to complete an intake form, which will give me some context before our first meeting. If you decide to hire me, the fee will get put toward your first month of coaching.Training deep dives: Join hundreds of coaches and athletes who have upgraded their training for strength, gymnastics, conditioning and competitive fitness.​Programming Mentor Meeting: For coaches and athletes who want to get clarity on their training. Know your training priorities, measure meaningful metrics, and make real progress.​Business Mentor Meeting: For in-person coaches who want to learn how to get online clients.

  2. Aug 20

    163 Nutrition 101 - Supplements

    Send us Fan Mail Supplements don't affect outcomes the way energy, macronutrients, micronutrients, and timing do. But once those higher-order pieces are in place, supplements round out a complete approach to nutrition. In this episode, I break down the six categories of supplements, ordered from most to least important: nutrient gaps, gut health, ergogenic aids, sleep support, adaptogens, and hormone support. Nutrient gaps and gut health are the most important. This reflects the broader nutrition hierarchy - nutrients and our ability to absorb them are more foundational than non-nutrients. Caffeine and creatine remain the primary ergogenic aids. Sleep support beyond magnesium is prep/competition-specific. Adaptogens come with a lot of individual variability in response but may be worth experimenting with during prep/competition. Hormone support is lowest order simply because, while hormones are powerful, OTC hormone support often is not. I hope this brings clarity on how to navigate the chaotic world of supplementation. Enjoy!

  3. Aug 13

    162 Nutrition 101 - Timing

    Send us Fan Mail Nutrient timing is one of those things you have to earn the right to care about. We can't time our way out of energy imbalance or nutrient deficiency (it may sound ridiculous, but this is some of the thinking behind certain types of fasting). Once we do take care of the higher order concerns, we can turn our attention to timing. In this episode, I cover the four mechanisms that make timing important for athletes: gastric emptying, blood sugar control, glycogen replenishment, and muscle protein synthesis. I cover the "3-window system" - a practical framework for food selection around training and competition. I cover when to start using intraworkout carbs, what actually constitutes full glycogen depletion, and when an aggressive 1.2 g/kg/hour refueling protocol is necessary. As far as protein timing, while the post-training anabolic window appears largely busted, spreading protein evenly across the day is still a best practice. Enjoy! --- Training Camp October 9th-11th, 2026 Dallas, TX CrossFit Luna 11488 Luna Rd Farmers Branch, TX 75234 Come train with us: https://paul-b-weber.kit.com/products/training-camp

  4. Aug 7

    161 Coaching and The CrossFit Games with Conner Custodio

    Send us Fan Mail Training Camp October 9th-11th, 2026 Dallas, TX CrossFit Luna 11488 Luna Rd Farmers Branch, TX 75234 Come train with us: https://paul-b-weber.kit.com/products/training-camp --- Today I welcome the first guest in the history of the podcast - Conner Custodio. While I was coaching at the Masters competition, Conner was at the CrossFit Games supporting Gui Malheiros. I brought Conner on because I was curious what it was like. What did the athletes think about the events? How do they talk to each other? How do they prepare? And I found Conner's perspective insightful. Before we get to the Games, we start with Conner's path in coaching, including how he ended up coaching for Mayhem (which was very organic) and how a text from Gui days before the Games led to him being at the ranch. We talk through the week itself — the brutal first day, the swim event that had athletes talking, and just the overall spirit of the 20th year anniversary - including an interaction I had with James FitzGerald that left both of us feeling hopeful about CrossFit. We get into the programming — things we liked, things we didn't, and the tension between testing fitness and putting on a show people want to watch. We close on how Conner's coaching has evolved and how he supports athletes holistically today. You'll also be seeing more of Conner soon — he'll be joining me as a guest teacher at our training camp. If you want to train with us that weekend, which you absolutely should, tap the link below. https://paul-b-weber.kit.com/products/training-camp

  5. Jul 16

    160 Nutrition 101 - Micronutrients

    Send us Fan Mail Micronutrients are essential vitamins and minerals required in small amounts. The body cannot synthesize most of them and most must be obtained from food. The "micro" refers to the quantity required, not importance. Because the quantities required are minimal, high energy intakes protect against most deficiencies, and adding food variety takes care of just about all micronutrients. However, there are a few common deficiencies in athletes and cases for supplementation (vitamin D, iron, and electrolytes) which I cover in detail. --- Whenever you're ready, there are 4 ways I can help you: ​Book an Intro Consult: This is the next step for athletes who want to work with me 1:1. My coaching is for CrossFit competitors and hybrid athletes who want to see what they're capable of. Once you book, you'll get a link to complete an intake form, which will give me some context before our first meeting. If you decide to hire me, the fee will get put toward your first month of coaching.Training deep dives: Join hundreds of coaches and athletes who have upgraded their training for strength, gymnastics, conditioning and competitive fitness.​Programming Mentor Meeting: For coaches and athletes who want to get clarity on their training. Know your training priorities, measure meaningful metrics, and make real progress.​Business Mentor Meeting: For in-person coaches who want to learn how to get online clients.

  6. Jul 9

    159 Nutrition 101 - Macronutrients

    Send us Fan Mail While carbs function mainly as a fuel source and scale up as training increases, protein and fat are mainly structural and signaling molecules. The benefits of protein and fat rise dramatically before leveling off at a certain threshold. Below the minimums is a sort of "multiplying by zero" - you're leaving structure and function on the table. Above the thresholds is fine in most cases, you're just not getting much additional benefit (with a few exceptions). Most athletes are already far exceeding the minimums for fat and protein — the problem is they're eating so much of both that carbs get crowded out. This makes it more difficult for them to meet their energy needs, which is highest order. In this episode, I cover what protein and fat actually do in the body, why the minimums are lower than most people think, and the tradeoffs of exceeding the minimums (including a few simple recommendations for vegan athletes). Finally we get into fat types — what the research actually says about saturated fat, seed oils, and omega-3s — and what it means to eat an "anti-inflammatory" diet. --- Whenever you're ready, there are 4 ways I can help you: ​Book an Intro Consult: This is the next step for athletes who want to work with me 1:1. My coaching is for CrossFit competitors and hybrid athletes who want to see what they're capable of. Once you book, you'll get a link to complete an intake form, which will give me some context before our first meeting. If you decide to hire me, the fee will get put toward your first month of coaching.Training deep dives: Join hundreds of coaches and athletes who have upgraded their training for strength, gymnastics, conditioning and competitive fitness.​Programming Mentor Meeting: For coaches and athletes who want to get clarity on their training. Know your training priorities, measure meaningful metrics, and make real progress.​Business Mentor Meeting: For in-person coaches who want to learn how to get online clients.

  7. Jul 2

    158 Xenom Recap

    Send us Fan Mail In this episode, I recap the first Xenom in Dallas last weekend. I talk about my experience coaching 6 athletes across 3 divisions, my clients' experience with the equipment, judging and logistics, how Xenom lets you stand shoulder to shoulder with elite athletes and compete in the same events, while also having the global leaderboard that made past CrossFit Opens so appealing. I also talk about training and nutrition for 10 events in 2 days, and how Xenom fits into the fitness competition landscape.

  8. Jun 18

    157 Nutrition 101 - Energy

    Send us Fan Mail Energy balance is the most important nutrition consideration in athletes. In this episode, we cover the physics of energy balance, as well as how gut chemistry determines how many of your gross calories become usable energy. I break down the carbs vs. fats debate, the 70-75% VO2 max crossover point, how glycogen and blood sugar are the primary fuel substrates for hybrid athletes, as well as one thing nobody talks about (gastric emptying). I'll also cover how to recognize underfueling before it costs you performance, and best practices I use with my athletes to help them meet their energy needs.

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Ratings & Reviews

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out of 5
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About

Paul is a 1:1 Coach for CrossFit competitors and hybrid athletes. Every week, he shares his research, clinical and personal experience to help athletes see what they're capable of.

Information

  • Creator
    Paul Weber
  • Years Active
    2023 - 2026
  • Episodes
    164
  • Rating
    Clean
  • Copyright
    © 2026 The Paul Weber Podcast
  • Show Website
    The Paul Weber Podcast

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