Wolf Fit Performance

Adrian Bilyk
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In this podcast, researcher and performance coach (Adrian Bilyk) discusses science-backed actionable knowledge in four key areas: fitness, nutrition, stress management, and psychology. He utilizes a unique multi-disciplinary approach to education and training, acknowledging the many factors that contribute to peak performance. His goal is to break down complex physiological topics for sport and strength and conditioning coaches (and athletes) to help them apply the knowledge and use it to achieve optimal physical readiness and performance.

  1. Aug 19

    027: Embracing stillness to maximize athletic performance | Dr. Tanya Prewitt-White

    In this guest episode, Dr. Tanya and Coach Adrian discuss the following: Tanya's path to becoming a Peak Performance and Executive Coach.Lessons from Tanya's new book, Peaceful Renegade: Follow Your Knowing Before Others Define It For You.The benefits of stillness, and why it takes more discipline to by still in modern living and athletics.How to find balance between stepping out and staying within your comfort zone.How strength & conditioning coaches can build buy-in with their athletes to help them practice visualization, breathwork, and relaxation techniques.How strength & conditioning coaches can begin to take a holistic approach to athlete development.Interpersonal skills strength & conditioning coaches can use to get the most out of their athletes, while staying within their scope of practice.And so much more! Resources Dr. Tanya's Links: Peaceful Renegade book: https://a.co/d/0gRtjSDxWebsite: www.drtanyaraquel.comInstagram profile: @drtanyaprewittwhite Adrian’s Books: Awareness Before Action: A principle-based approach for sustainable weight loss, physical activity, and health: ⁠https://a.co/d/03FQshu0 Skate, Lift, Recover: A simple strength and conditioning framework for high-performance hockey players: https://a.co/d/0hGrGimS Adrian's Links: Wolf Fit Coaching website:⁠⁠⁠ ⁠www.wolffitcoaching.com⁠ Wolf Fit Coaching YouTube channel: ⁠www.youtube.com/@wolffitcoaching⁠ Wolf Fit Coaching Instagram profile: @coach_abilyk Suggested Reading: What Made Maddy Run by Kate Fagan

  2. Aug 4

    026: The CORTISOL myth: is it as bad as you think it is?

    In this podcast, I discuss the following: How hormones are produced, where they are released from, and how they work.Hormone signaling, how it works, and why it's important.The HPA Axis and how it is related to stress and performance.Why testosterone, cortisol, and the testosterone-to-cortisol ratio are important for performance.Optimal testosterone-to-cortisol ratio ranges, and how they can be used to identify risk of overtraining syndrome.Practical applications of these ranges for coaches and athletes. Resources Adrian’s Books: Awareness Before Action: A principle-based approach for sustainable weight loss, physical activity, and health: https://a.co/d/02xwTYVB Skate, Lift, Recover: A simple strength and conditioning framework for high-performance hockey players: https://a.co/d/6xuARmX Adrian's Links: Wolf Fit Coaching website:⁠ www.wolffitcoaching.com Wolf Fit Coaching YouTube channel: www.youtube.com/@wolffitcoaching Wolf Fit Coaching Instagram profile: @coach_abilyk Articles: Endocrine responses of the stress system to different types of exercise: https://pubmed.ncbi.nlm.nih.gov/36242699/ The testosterone:cortisol ratio: a tool with practical use and research potential in endocrinology: https://pmc.ncbi.nlm.nih.gov/articles/PMC12604835/ Growth hormone(s), testosterone, insulin-like growth factors, and cortisol: roles and integration for cellular development and growth with exercise: https://www.frontiersin.org/journals/endocrinology/articles/10.3389/fendo.2020.00033/full Hormonal responses and adaptations to resistance exercise and training: https://pubmed.ncbi.nlm.nih.gov/15831061/

  3. Apr 22

    025: Get FIT FOR SUMMER with these 6 lifestyle strategies

    In this episode, I discuss 6 highly effective strategies to help you lose body fat, build muscle, and get toned over the next 8 weeks leading into summer! These strategies will also help you maintain a healthy weight and body composition for the rest of your life. Resources Adrian’s Books: Awareness Before Action: A principle-based approach for sustainable weight loss, physical activity, and health: https://a.co/d/13JzP5b Skate, Lift, Recover: A simple strength and conditioning framework for high-performance hockey players: https://a.co/d/6xuARmX Adrian's Links: Wolffpack Fitness website: ⁠www.wolffpackfitness.com⁠ Wolffpack Fitness YouTube channel: ⁠www.youtube.com/@wolffpackfitness⁠ Wolffpack Fitness Instagram profile: @coach_awolff

  4. Mar 1

    024: Which fitness tracker metrics should you pay attention to?

    In this episode, I discuss my list of Top 8 fitness tracker metrics you should be focusing on if your goals are to be healthier, get leaner, or improve your athletic performance. I start off with the intro and update you on my progress toward my PhD and other things I have been working on. Then, I dive into the metrics and explain how you can use them to achieve your goals. I start off with the most basic and finish with more advanced. The 8 metrics are... StepsCalorie ExpenditureResting Heart Rate (RHR)Heart Rate Variability (HRV)Sleep Duration and QualityVO2max EstimateLifestyle LoggingTraining Load and Acute-to-Chronic Workload Ratio (ACWR) Resources Adrian’s Books: Awareness Before Action: A principle-based approach for sustainable weight loss, physical activity, and health: https://a.co/d/13JzP5b Skate, Lift, Recover: A simple strength and conditioning framework for high-performance hockey players: https://a.co/d/6xuARmX Adrian's Links: Wolffpack Fitness website: ⁠www.wolffpackfitness.com⁠Wolffpack Fitness YouTube channel: ⁠www.youtube.com/@wolffpackfitness⁠Wolffpack Fitness Instagram profile: @coach_awolff Articles: Garmin VO2max estimate article: https://support.garmin.com/en-US/?faq=lWqSVlq3w76z5WoihLy5f8Another Garmin VO2max estimate article: https://www.garmin.com/en-US/garmin-technology/running-science/physiological-measurements/vo2-max/Garmin Acute-to-Chronic Workload Ratio (ACWR) article: https://support.garmin.com/en-US/?faq=C6iHdy0SS05RkoSVbFz066#:~:text=What%20is%20Chronic%20Training%20Load,and%20chronic%20training%20load%20data.ACWR peer-reviewed article: https://bjsm.bmj.com/content/50/5/273?__hstc=196135283.0bb2ae1552d2dda845881b6516c33848.1481673600081.1481673600082.1481673600083.1

  5. Jan 17

    023: WORLDWIDE Fitness TRENDS in 2026

    In this episode, I discuss: The differences between a trend and a fad, and a few examples of previous fitness industry fads.The Top 20 fitness trends to be aware of in 2026, based on the ACSM's Worldwide Survey of Fitness Trends.Which countries participated in the survey.Who participated in the survey.What trends different age groups are focusing on.And I elaborate on the Top 10 trends and how you can use them to develop and/or improve your own active lifestyle.Resources Adrian’s Books: Awareness Before Action: A principle-based approach for sustainable weight loss, physical activity, and health: https://a.co/d/13JzP5bSkate, Lift, Recover: A simple strength and conditioning framework for high-performance hockey players: https://a.co/d/6xuARmX Adrian's Links: Wolffpack Fitness website: ⁠www.wolffpackfitness.com⁠ Wolffpack Fitness YouTube channel: ⁠www.youtube.com/@wolffpackfitness⁠ Wolffpack Fitness Instagram profile: @coach_awolff 2026 ACSM Fitness Trends article: https://journals.lww.com/acsm-healthfitness/fulltext/2025/11000/2026_acsm_worldwide_fitness_trends__future.8.aspx?utm_source=email_marketing&utm_medium=email&utm_campaign=health_hlrp_5Q274L&mkt_tok=NjgxLUZIRS00MjkAAAGewVH-SIDLKi95vtiRE0tXec4oXl3jdRMlbN55l7Ds75da0ZJPziyXnuMvA2z0A5qMhJ8GY_jpeOggMpCnhw4xq4hjf-pEWoZ3n8a6iUNEm7LHAq-wxus0

  6. Jan 1

    022: 2025 Reflection and Thoughts on New Year's Resolutions

    In this episode, I look back on 2025 and discuss my successes, failures, setbacks, and lessons learned from them. I also give you strategies for coping through difficult life situations and redirecting negative thoughts and energy into behaviors that are more productive. Further, I discuss my top-ranked books and podcasts I read and listened to this year. I finish the episode by explaining why you should stop making New Year's Resolutions, and what you should do instead to achieve your health and fitness goals. Resources Adrian’s Books: Awareness Before Action: A principle-based approach for sustainable weight loss, physical activity, and health: https://a.co/d/13JzP5b Skate, Lift, Recover: A simple strength and conditioning framework for high-performance hockey players: https://a.co/d/6xuARmX Adrian's Links: Wolffpack Fitness website: ⁠www.wolffpackfitness.com⁠ Wolffpack Fitness YouTube channel: ⁠www.youtube.com/@wolffpackfitness⁠ Wolffpack Fitness Instagram profile: @coach_awolff Articles: New Year’s Resolution stats: https://www.driveresearch.com/market-research-company-blog/new-years-resolutions-statistics/

  7. 12/30/2025

    021: PEPTIDE Therapy Explained (Benefits, Risks, Providers, and more)

    In this episode, I take a deep dive into the world of peptide therapy. I begin by explaining what peptides are, how they're different from proteins, and what their functions are within the human body. Then, I start to dig into peptide therapy and the potential benefits of some of the most commonly used peptides. I also discuss the current gray areas and legality regarding their use. I close with how to find trusted providers, red flags to be aware of when you're looking for a provider, and practical applications of peptide therapy if you are generally healthy and looking for a boost in some area of your health and fitness. Resources Adrian's books: Awareness Before Action: A principle-based approach for sustainable weight loss, physical activity, and health: https://a.co/d/e0uzsMXSkate, Lift, Recover: A simple strength and conditioning framework for high-performance hockey players: https://a.co/d/hoD8qrX Adrian's Links: Wolffpack Fitness website: ⁠www.wolffpackfitness.com⁠Wolffpack Fitness YouTube channel: ⁠www.youtube.com/@wolffpackfitness⁠Wolffpack Fitness Instagram profile: @coach_awolff Articles: Peptide Therapy Explained: https://relivehealth.com/hormone-therapy/peptide-therapy-explained-boost-your-health-with-cutting-edge-treatments/#:~:text=Exogenous%20Peptides:%20Your%20body%20can,gaps%20or%20enhance%20certain%20functions.The Difference Between a Peptide and a Protein: https://www.britannica.com/story/what-is-the-difference-between-a-peptide-and-a-proteinTesamorelin Visceral Fat Reduction studies: https://oathpeptides.com/2025/08/12/tesamorelin-clinical-evidence-visceral-adipose-reduction/BPC-157 and TB-500 stack: https://globalrph.com/2025/11/bpc-157-and-tb-500-background-indications-efficacy-and-safety/BPC-157 Narrative Review Article: https://pmc.ncbi.nlm.nih.gov/articles/PMC12446177/#:~:text=BPC%2D157%20demonstrates%20robust%20regenerative,its%20use%20approached%20with%20caution.The Unregulated World of Peptides article: https://djholtlaw.com/the-unregulated-world-of-peptides-what-you-need-to-know-before-you-inject/A closer look at unapproved peptides article: https://apnews.com/article/peptide-injections-risks-side-effects-6f0d391b270f5008932cba909b8fef07GHK-Cu article: https://drdanwool.com/blog/ghk-cu-peptide-for-skin-hair-and-healingTesamorelin FDA approval for HIV patients: https://www.contagionlive.com/view/fda-approves-f8-formulation-of-theratechnologies-tesamorelin-for-hiv-associated-lipodystrophy#:~:text=Updated%20April%208%2C%202025:%20The,the%20US%20as%20EGRIFTA%20WR.Comprehensive Review of the Safety and Efficacy of Thymosin Alpha 1 in Human Clinical Trials: https://pubmed.ncbi.nlm.nih.gov/38308608/ Providers: Relive Health: https://relivehealth.com/medical-providers/International Peptide Society: https://peptidesociety.org/find-a-practitioner/TRT MD Health Clinic Las Vegas: https://trtmd.com/meet-our-staff/ross-vantwerp/

  8. 10/01/2025

    020: How Fitness-Forward Physical Therapy can Resolve Pain and Movement Dysfunction | Cailin Mitchell PT, DPT

    In this episode, I had the pleasure of welcoming Cailin Mitchell PT, DPT onto the podcast. She is a physical therapist and owner of Onward Physical Therapy in Las Vegas, NV. We discussed a number of important topics including what fitness-forward physical therapy is and how it differs from a traditional model, specific treatment methods she uses to get people out of pain, and how she incorporates ongoing physical exercise, nutrition, and recovery strategies with her clients to keep them out of pain. We also discussed the important topic of pelvic floor dysfunction, signs and symptoms of dysfunction (not only for women, but men as well), and some helpful exercises and stretches that can be used to improve function of the pelvic floor muscles. We closed with a short discussion on why someone might want to see a fitness-forward physical therapist even when they are not in pain. This episode is also extremely valuable for aspiring physical therapists, as it offers a unique approach to managing and resolving pain and dysfunction for the long-term. Resources Video demos: Diaphragmatic Breathing: https://youtu.be/tA9J10dfxOU?si=PY32v5Unh0OWz82xChild's Pose Stretch: https://youtu.be/NbBneqGpEP4?si=coVZrOY1lQ-fapEXHappy Baby Stretch: https://youtu.be/VcaoNl5FWDc?si=EPCs39yr4qLDYQ5iContract & Relax Self-Myofascial Release: https://youtu.be/krK-PbmqYaI?si=sg5RfKdh4RKza_8qPNF Stretching Explained: https://youtu.be/maBhWtvsUeE?si=czeqEgkNQrrx6ExF Articles: 5 signs you should see a pelvic floor physical therapistPelvic floor physical therapy info for men Cailin's links: Onward Physical Therapy website: www.onwardphysicaltherapy.com/lasvegas Social media links: @onwardlasvegas @cailindawn  Adrian's links: Wolffpack Fitness website: www.wolffpackfitness.comWolffpack Fitness YouTube channel: www.youtube.com/@wolffpackfitnessInstagram profile: @coach_awolffBooks: www.wolffpackfitness.com/books

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About

In this podcast, researcher and performance coach (Adrian Bilyk) discusses science-backed actionable knowledge in four key areas: fitness, nutrition, stress management, and psychology. He utilizes a unique multi-disciplinary approach to education and training, acknowledging the many factors that contribute to peak performance. His goal is to break down complex physiological topics for sport and strength and conditioning coaches (and athletes) to help them apply the knowledge and use it to achieve optimal physical readiness and performance.

Information

  • Creator
    Adrian Bilyk
  • Years Active
    2025 - 2026
  • Episodes
    27
  • Rating
    Explicit
  • Copyright
    © Adrian Bilyk
  • Show Website
    Wolf Fit Performance