OS Podcast

Oscar Somer
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  • Health & Fitness
  • Updated Daily

Unlock your full potential with practical, evidence-based advice on training, nutrition, and lifestyle to maximize results, achieve optimal health, performance and a elite physique.

  1. Aug 8

    How To Drastically Transform Your Body In 6-12 Months

    I'm back!This episode is the exact framework I ran on myself and run with my clients: what to train, how to eat, how to recover, and how to keep executing once motivation disappears. I explain:◼ Why the person with the worse diet builds more muscle than the person with the perfect one◼ How to pick the split you will actually show up for, and why the "optimal" one is usually the wrong one◼ What the double progression model is, and why most people never actually progressively overload◼ Why your micronutrient intake decides how fast your body composition changes◼ How carbohydrate timing changes your training output and why it stops you waking up at 3am◼ Why your stress bucket caps your results before you ever walk into the gym◼ What the anti-vision exercise does to your identity in twenty minutes◼ Why building a transformation on motivation guarantees you end up back where you started00:00:00 Intro00:00:40 Why 6 to 12 Months Changes Everything00:02:47 Why Training Beats a Perfect Diet00:04:12 Picking a Split You'll Actually Stick To00:06:20 Form, Execution & Training to Failure00:08:48 Tool: The Double Progression Model00:11:34 Eating For Your Goal, Deficit vs Surplus00:14:05 Tool: Setting Your Calories & Macros00:17:14 Carb Timing; The Layer Everyone Ignores00:19:03 Tracking Food, 30 Plants & Gut Health00:21:50 Sleep, Recovery & Your Stress Bucket00:23:59 Tool: Nervous System Regulation Stack00:27:28 Fasting The Mind, Single Tasking00:31:13 Why Identity Decides Everything00:32:02 Tool: The Anti-Vision Exercise00:34:51 Why Motivation Will Fail You00:36:13 Tool: Minimum Viable Action, Set Your Floors00:38:38 Tracking Progress Beyond The Scale00:42:07 Recap & Key TakeawaysWork With Me 1-1: https://bit.ly/oscoachingFree Protocols 👇30-day Superhuman Protocol: https://superhumanprotocol.carrd.coFree 30 Day Email Series: https://oscoaching.carrd.coSave on supplements I use 👇LVLUPHealth Supplements: 15% off code - OS | https://lvluphealth.com/?ref=OSCARSOMERModernAminos: 10% off code - OS | https://modernaminos.com/?ref=yaqxrhozConnect With Me ↓Instagram:   / oscar_somer  Youtube:    / @oscarsomer  Spotify: https://open.spotify.com/show/2icO9HI...Apple Podcasts: https://podcasts.apple.com/us/podcast...Substack: https://substack.com/@oscarsomerX: https://x.com/oscarsomer0

  2. Apr 6

    How To Eat To Build Muscle and Lose Body Fat (Complete guide)

    30 days of free transformation advice: https://oscoaching.carrd.co/ Work With Me 1-1: https://bit.ly/oscoaching LVLUPHealth Supplements : 15% off code - OS | https://lvluphealth.com/?ref=OSCARSOMERModernAminos : 10% off code - OS | https://modernaminos.com/?ref=yaqxrhoz

  3. 10/24/2025

    How to Get a Skin-Splitting Pump Every Workout (Guaranteed)

    30 days of free transformation advice: https://oscoaching.carrd.co/ Work With Me 1-1: https://bit.ly/oscoaching Save On Things I Use: https://linktr.ee/oscarsomer Connect With Me:Instagram: https://www.instagram.com/oscar_somer/Main Youtube Channel: https://www.youtube.com/@oscarsomer

  4. 10/22/2025

    How Badly Do You Want Results? Finding the Balance Between Optimal and Lifestyle

    30 days of free transformation advice: https://oscoaching.carrd.co/ Work With Me 1-1: https://bit.ly/oscoaching Save On Things I Use: https://linktr.ee/oscarsomer Connect With Me:Instagram: https://www.instagram.com/oscar_somer/Main Youtube Channel: https://www.youtube.com/@oscarsomer

  5. 10/20/2025

    How To Optimize Your Day for Focus, Energy, and Flow (Step-by-Step)

    30 days of free transformation advice: https://oscoaching.carrd.co/ Work With Me 1-1: https://bit.ly/oscoaching Save On Things I Use: https://linktr.ee/oscarsomer Connect With Me:Instagram: https://www.instagram.com/oscar_somer/Main Youtube Channel: https://www.youtube.com/@oscarsomer

  6. 10/17/2025

    Complete Guide To Nicotine: Neurochemistry, Cognition, Fat Loss & Risk Explained

    30 days of free transformation advice: https://oscoaching.carrd.co/ Work With Me 1-1: https://bit.ly/oscoaching Save On Things I Use: https://linktr.ee/oscarsomer Connect With Me:Instagram: https://www.instagram.com/oscar_somer/Main Youtube Channel: https://www.youtube.com/@oscarsomer

  7. 10/15/2025

    Why You Don’t Have Energy (And How To Get It)

    30 days of free transformation advice: https://oscoaching.carrd.co/ Work With Me 1-1: https://bit.ly/oscoaching Save On Things I Use: https://linktr.ee/oscarsomer Connect With Me:Instagram: https://www.instagram.com/oscar_somer/Main Youtube Channel: https://www.youtube.com/@oscarsomer

  8. 10/13/2025

    Optimize These 5 Biomarkers for Maximum Muscle Growth

    30 days of free transformation advice: https://oscoaching.carrd.co/ Work With Me 1-1: https://bit.ly/oscoaching Save On Things I Use: https://linktr.ee/oscarsomer Connect With Me:Instagram: https://www.instagram.com/oscar_somer/Main Youtube Channel: https://www.youtube.com/@oscarsomer

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About

Unlock your full potential with practical, evidence-based advice on training, nutrition, and lifestyle to maximize results, achieve optimal health, performance and a elite physique.

Information

  • Creator
    Oscar Somer
  • Years Active
    2025 - 2026
  • Episodes
    57
  • Rating
    Clean
  • Copyright
    © Oscar Somer
  • Show Website
    OS Podcast