The Paul Weber Podcast

Paul Weber
  • 5.0 (9)
  • HEALTH & FITNESS
  • UPDATED WEEKLY

Every Thursday, I will be covering training, nutrition and lifestyle for fitness, hybrid and tactical athletes.

  1. MAR 12

    146 Gut Health for Athletes

    Send a text In this episode, we cover how nutrition goes deeper than "calories in, calories out." The body is governed by more than just physics, it is also governed by chemistry. Our goal is to fuel high amounts of training (eat, digest, utilize, eliminate) while minimizing side effects. We cover: Biology of the GutDysfunctions of the GutThe athlete's gut microbiotaHow gut microbiota impacts performancePerformance-oriented fueling strategies and their effects on gut healthAvoiding fat and fiber pre-competitionCarb-loading and preference for simple carbohydrates at the exclusion of complex carbohydratesHigh protein dietsNutrition Best PracticesFood varietyFiber (25-40 g/day)Protein diversityLong term approach to increasing fuel - "train the gut"Managing food volume and food residue in times of high energy needPolyphenol-rich foodsLifestyle Best PracticesFood hygieneStress managementSleepHydrationSupplementation support for:SalivaGastric EmptyingGut MicrobiotaMucosal LiningImmunityMotilityReferences [1] Intestinal Microbiota Interventions to Enhance Athletic Performance—A Review ​https://pmc.ncbi.nlm.nih.gov/articles/PMC11432184/#sec3-ijms-25-10076​ [2] Exercise-induced stress behavior, gut-microbiota-brain axis and diet: a systematic review for athletes ​https://pmc.ncbi.nlm.nih.gov/articles/PMC5121944/#Abs1​ [3] Fueling Gut Microbes: A Review of the Interaction between Diet, Exercise, and the Gut Microbiota in Athletes ​https://pmc.ncbi.nlm.nih.gov/articles/PMC8634498/​ [4] Dietary Patterns, Gut Microbiota and Sports Performance in Athletes: A Narrative Review ​https://pmc.ncbi.nlm.nih.gov/articles/PMC11175060/​ [5] Gut Microbiota, Probiotics and Physical Performance in Athletes and Physically Active Individuals ​https://pmc.ncbi.nlm.nih.gov/articles/PMC7599951/​ [6] The athletic gut microbiota ​https://pmc.ncbi.nlm.nih.gov/articles/PMC7218537/​ [7] International Society of Sports Nutrition Position Stand: Probiotics ​https://pmc.ncbi.nlm.nih.gov/articles/PMC6925426/​ [8] Polyphenols—Gut Microbiota Interrelationship: A Transition to a New Generation of Prebiotics ​https://pmc.ncbi.nlm.nih.gov/articles/PMC8747136/

    1h 10m

  2. MAR 5

    145 The HPA Axis and Exercise

    Send a text In this episode, we cover: The HPA Axis - what it is and what it doesWays to measure function of the HPA AxisCortisol isn't king, it's also not the enemyHow to recognize HPA Axis Dysfunction, burnout, and Overtraining Syndrome (OTS)Best practices for preserving the HPA AxisHow endurance training, interval training and resistance training affect HPA Axis activity acutely and chronically - and what this means for fitness athletesWhy everyone is getting on the endurance training bandwagonWhy "hybrid competitions" are explodingWhy fitness and strength sport athletes crave adrenalineWhy former fitness and strength sport athletes get into endurance trainingWhy the high-low model has emerged as a best practice in elite endurance trainingReference: Endocrine responses of the stress system to different types of exercise ​https://link.springer.com/article/10.1007/s11154-022-09758-1

    36 min

  3. FEB 6

    144 Optimizing Performance of the Elite Athlete

    Send a text In this episode, I cover the consensus statements of scientists, coaches and athletes from a recent, international conference "aimed at enhancing elite athletic performance and health". I also add context based on my personal and clinical experience, and give actionable advice for fitness athletes. Themes "Overarching themes from the conference deliberations were how critical it is for elite athletes to: 'train and test for the demands of their sport','fuel for the demands of their sport','recognize and implement an individualized approach','understand the importance of education as a primary tool to facilitate trainability, performance and athlete health'."Categories of Consensus Statements Training strategies to optimize performanceNutrition strategies for performance augmentation in athletesThe female athleteLoad, injuries and return‐to‐competitionNew technologiesReference Consensus Statements—Optimizing Performance of the Elite Athlete ​https://pmc.ncbi.nlm.nih.gov/articles/PMC12334928/

    46 min

  4. JAN 15

    143 The Competitor Lifecycle

    Send a text The Competitor Lifecycle First workoutClasses/free resourcesCompetitor programInitial, fast progressOvertrainingInjury/sickness/stagnationHire a coachTrain less, get healthyFocus training, make gainsAcceptance, completion, peaceIn this episode, I talk about my personal experience going through each of these stages and examples of this I see month after month.  I discuss what collaboration between competitors, gym owners and remote coaches might look like. If you are a gym owner, or have any influence in an aspiring competitor's life, I'm curious what you think. How do we support these (very few) people who are passionate, dedicated and want to see how far they can go in the sport? What is the best way so that everyone wins? Comment or text the podcast or DM me @paulbweber with your thoughts. --- 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 fitness, hybrid and tactical athletes. You can use this link to get on my calendar. You'll complete an intake sheet as well prior to the 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.

    48 min

  5. JAN 9

    142 Consistency and Athletic Progress

    Send a text Skill-intensive sports vs. Training-intensive sports Skill-intensive sports (e.g. golf, basketball) Competition conditions are less predictable (nearly impossible to replicate perfectly in training)Performance is more difficult to quantifyPerformance depends on precise motor control under pressureGreater physiological capacity and effort do not always translate into better resultsPerformance in training not as predictive of performance in competitionTraining-intensive sports (e.g. strength sports, endurance sports, fitness sports) Train and compete under consistent conditions Performance is quantifiablePerformance depends highly on effort and trainable characteristics"Did you see what he/she just did in training?"Performance in competition will closely resemble performance in training"How do we become trained?" Biological organisms adapt slowly The human body is a biological organism, it changes slowly over long periods of time. When it comes to the body, meaningful change is measured in months and years, not days. This consistency over long periods of time is what creates noticeable athletic progress. Whatever keeps us from training consistently is what stunts athletic progress. Injury and sickness: the killers of consistency We've all felt the disappointment of lost potential due to injury. Whether it's a minor setback that forces you to modify training for a week, or a major surgery, we've all felt some degree of that frustration.  The same goes for sickness. We've all had to step back from training at some point whether it's due to a common cold or a chronic disease.  Many of you have probably had a major, 6-12 month setback. At times, the feeling of lost potential has been enough to bring me to tears. This makes me fascinated by preserving consistency. If we can minimize our risk of injury and sickness, we can maximize our long term athletic progress. Rules of Consistency Train just beyond your current ability.Only increase training load by ~5-10% per week.Prioritize financial security.Remember you don’t have to do this alone - invest in supportive relationships.Prioritize sleep and circadian rhythm.Ensure adequate nutrition and hydration.Practice food and sleep hygiene.Get sun exposure daily when possible.Downregulate (breath, stretch, read).Focus on what you can control.Accept that you can’t control everything.Resources [1] A Biopsychosocial Model for Understanding Training Load, Fatigue, and Musculoskeletal Sport Injury in University Athletes: A Scoping Review ​https://journals.lww.com/nsca-jscr/fulltext/2024/06000/a_biopsychosocial_model_for_understanding_training.24.aspx​ [2] Allostatic Load and Its Impact on Health: A Systematic Review ​https://karger.com/pps/article-abstract/90/1/11/294736/Allostatic-Load-and-Its-Impact-on-Health-A?redirectedFrom=fulltext​ [3] Exercise and gene expression: physiological regulation of the human genome through physical activity ​https://pmc.ncbi.nlm.nih.gov/articles/PMC2290514/

    37 min

  6. 12/19/2025

    141 My 3 Year Bodybuilding Experiment

    Send a text In this episode, I share my experience training with a conditioning bias, training with a strength bias, why I switched to bodybuilding and where I'm going next in my training. I talk about muscle growth, the importance of cardiorespiratory fitness, gut health, building athletic momentum, and how I apply these lessons learned with my athletes. Merry Christmas, Happy New Year, and I'll see you in 2026! --- 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 fitness, hybrid and tactical athletes. You can use this link to get on my calendar. You'll complete an intake sheet as well prior to the 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.

    1h 2m

  7. 12/12/2025

    140 The Open, Quarterfinals and AGOQ Movement Analysis

    Send a text Link to the full movement analysis: https://www.instagram.com/p/DSF-hQpEd2H/?hl=en&img_index=1 Most frequent Open movements (2021-2025): BurpeesDouble UndersThrusters Chest to BarBar Muscle UpsWall WalksDeadliftsMost frequent Individual Quarterfinals movements (2021-2024): RowBurpee Box Jump OversRope ClimbsCleansSnatchesWall BallsKipping HSPUStrict HSPURing Muscle UpsGHD Situps(Honorable mention) Wall-Facing HSPU - the more recent precedentMost frequent AGOQ movements (2021-2024): RowCleansRope ClimbsKipping HSPUToes to BarBurpee Box Jump OversRing Muscle UpsGHD SitupsWall-Facing HSPUWalking LungesPistolsOverhead SquatsShuttle RunsDouble Unders--- 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 fitness, hybrid and tactical athletes.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.

    31 min

  8. 12/04/2025

    139 Long Term Conditioning

    Send a text To excel at a multiday fitness competition, you need to be prepared for an immense workload. Athletes who may perform incredibly on Event 1 are gassed by Event 8. While every athlete must be powerful, having so many events over multiple days gives an advantage to the athletes who recover the fastest. By the final day, it may be less about who can perform the best fresh, and more about who is the least tired. The greater your cardiorespiratory fitness, the faster you recover from all types of exercise. High CRF is associated with improved autonomic nervous system function, which has been linked to humans' ability to control inflammation, preserve immunity, and even recover our ability to produce maximum voluntary force.[1,2,3,4] The fitter you are, the faster you can recover, and the closer you can stay to your peak performance through a multiday fitness comp. The game of fitness can be summarized as: Chronically increase training load. This requires that we: have an idea what our training load isavoid big fluctuationsincrease it incrementally over months and yearsFor athletes who want to join a long term approach to fitness sport, I'm designing the first in a series of programs: Offseason Level 1. Offseason training for beginner and intermediate fitness athletesFoundational strength training, conditioning and skill acquisitionTraining PrioritiesBasic Strength and Functional HypertrophyOlympic Weightlifting SkillGymnastic StrengthEssential MobilityAerobic Endurance and PacingTap here to join the waitlist: ​https://paul-b-weber.kit.com/105c01429d References [1] The Relation between High Cardiorespiratory Fitness and Low Inflammation is Mediated by Autonomic Nervous System Function ​https://www.ahajournals.org/doi/10.1161/circ.118.suppl_18.S_1158-c?doi=10.1161/circ.118.suppl_18.S_1158-c​ [2] Parasympathetic Nervous Activity Mirrors Recovery Status in Weightlifting Performance After Training https://www.researchgate.net/publication/49791584_Parasympathetic_Nervous_Activity_Mirrors_Recovery_Status_in_Weightlifting_Performance_After_Training​ [3] Recovery of central and peripheral neuromuscular fatigue after exercise ​https://journals.physiology.org/doi/full/10.1152/japplphysiol.00775.2016​ [4] Effects of Exercise Training on the Autonomic Nervous System with a Focus on Anti-Inflammatory and Antioxidants Effects ​https://pmc.ncbi.nlm.nih.gov/articles/PMC8868289/

    41 min
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Ratings & Reviews

5
out of 5
9 Ratings

About

Every Thursday, I will be covering training, nutrition and lifestyle for fitness, hybrid and tactical athletes.

Information

  • Creator
    Paul Weber
  • Years Active
    2023 - 2026
  • Episodes
    146
  • Rating
    Clean
  • Copyright
    © 2026 The Paul Weber Podcast
  • Show Website
    The Paul Weber Podcast

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