The Catalyst

Chris Cooper

The Catalyst is your source for information about improving fitness and health. Once a week, host Chris Cooper of Catalyst Fitness bridges the gap between science and ground-level tactics in gyms and coaching practices. The Catalyst is perfect for coaches, trainers, nutritionists, athletes and general exercisers who want to learn more about training. Be sure to subscribe!

  1. Oct 17

    Are You Addicted to Caffeine? The 3-Minute Test (And What To Do About It)

    In this episode, I share how I realized I was on track for six coffees in a day and use that as a launch point to explain the difference between a coffee habit and true caffeine dependency, including a quick self-test based on withdrawal symptoms, needing more over time, and drinking despite jitters or anxiety. I break down how caffeine blocks adenosine and why your brain adapts by creating more receptors, leading to tolerance and withdrawal. I also cover how coffee on an empty stomach can spike cortisol, raise blood sugar and insulin, and potentially work against fat loss, how chronic stimulation can leave you wired but exhausted, and why afternoon caffeine can reduce deep sleep even if you fall asleep easily. I address kids using high-caffeine energy drinks, then outline practical ways to cut back or quit gradually, delay the first coffee, replace the ritual, and consider a noon caffeine cutoff, ending with an invite to book a free no-sweat intro at catalystgym.com. 00:00 Coffee Wake Up Call 01:01 Am I Addicted 01:27 Withdrawal Versus Habit 02:10 Why Tolerance Builds 03:12 Quick Caffeine Self Test 04:06 Caffeine And Fat Loss 05:44 Adrenals And Stress 06:24 Sleep Quality Trap 07:19 Kids And Energy Drinks 08:58 How To Cut Back 10:33 Quit Plan And Replacements 11:41 Three Takeaways And Wrap 12:37 Fix Your Baseline Energy

  2. Oct 6

    "I've just started working out. Why do I feel WORSE?"

    You finally started working out. And now you feel exhausted, sore, and maybe a little worse than before you began. Here's what no one tells beginners: this is completely normal — and it has nothing to do with whether exercise is "right for you." In this episode, Chris Cooper breaks down the real science behind why your body feels worse before it feels better. You'll learn what's actually happening inside your body in the first few weeks of training, why the exhaustion and soreness are signs of adaptation (not damage), and exactly how long this phase typically lasts. Plus: three specific things you can do right now to get through the rough patch faster — without quitting. If you've ever started a fitness routine, felt terrible, and used that as a reason to stop — this episode is for you. Episode topics: exercise adaptation, DOMS, why beginners feel worse, fitness for beginners, how long soreness lasts, beginner workout recovery Visit catalystgym.com to learn about the OnRamp program — built specifically for complete beginners in Sault Ste. Marie.

  3. Oct 6

    What Really Changes After 40 (And How to Take Control of Your Fitness)

    I break down what turning 40 actually means for your body and which changes are real versus hype, focusing on muscle loss (sarcopenia), metabolism, hormones, and cardiovascular fitness. I explain that muscle typically declines 3–5% per decade starting in the mid-30s, testosterone drops about 1–2% per year after 30, and VO2 max can decline about 1% per year without training—but none of these are automatic if you lift weights, stay active, sleep well, and eat enough protein. I reference research showing resting metabolism stays relatively stable from your 20s to 60s and that biological aging shifts can happen in bursts around ~44 and ~60, affecting fat processing, risk markers, and even alcohol/caffeine tolerance. I share three key actions: strength train 2–3x/week, eat 25–35g protein per meal across four meals, and start now—then invite viewers to book a free no-sweat intro and InBody scan at Catalyst. 00:00 Turning 40 Myths 00:52 Muscle Loss Truth 01:59 Metabolism Reality 02:48 Hormones And Training 03:30 VO2 Max Decline 04:25 Stanford Aging Shifts 06:16 40 Is Not A Cliff 07:33 Three Action Steps 09:00 Wrap Up And Invite

  4. Oct 6

    How Much Protein Do You Actually Need?

    How Much Protein Do You Really Need? (New 2026 Guidelines + Lean Mass Formula) I’m Coach Chris from The Catalyst in Sault Ste. Marie, and in this episode I break down the updated 2026 protein guidelines and what they mean for you. I explain what protein actually does for muscle repair, why your body only benefits from about 25–40g per meal, and why spreading protein across 3–4 meals works better than loading it all at dinner. I compare the old 0.8 g/kg recommendation to the new 1.2–1.6 g/kg range for healthy active adults, and note that consistent strength training can benefit up to about 2 g/kg. Most importantly, I explain why your real target should be based on lean mass, not scale weight, and how an InBody scan can help you dial in your personal number. 00:00 Protein Advice Chaos 00:51 What Protein Does 01:27 Per Meal Protein Limit 02:04 New Daily Guidelines 03:15 Lean Mass Matters 04:07 Two Common Mistakes 05:19 Simple Protein Plan 06:21 Measure Your Target 07:07 Key Takeaways Recap 07:53 Free Intro Call To Action

  5. Oct 2

    Is Cardio Making You Gain Weight? The Hidden Reasons the Scale Won’t Budge

    I break down why adding cardio (running, cycling, elliptical) often leads to far less fat loss than the calorie math suggests—and why it can even coincide with weight gain. Cardio doesn’t directly make you gain fat, but your body compensates by increasing appetite (including hormonal shifts like higher ghrelin and lower leptin), reducing daily movement (NEAT), and adapting metabolically so total daily energy burn rises less than expected. I explain the constrained energy model and research showing that only about 72% of exercise calories reliably increase total daily expenditure, with the rest offset elsewhere. I also clarify what cardio is actually best for—cardiovascular health, mental health, longevity, and weight maintenance—and why strength training plus dietary management is the more effective foundation for body composition change. Finally, I share three practical steps: check intake first, add strength training, and keep cardio in the right role. 00:00 Cardio Weight Gain Myth 00:48 Hidden Calorie Compensation 02:36 NEAT Drops After Workouts 03:42 Constrained Energy Model 06:07 What Cardio Is For 07:39 Strength Training Wins Fat Loss 09:00 Three Fixes That Work 10:25 Wrap Up And Next Steps

  6. Sep 25

    What to Eat (and Actually Take) Before a Workout: Food, Timing, and the Truth About Pre-Workout

    I break down what the research actually supports for pre-workout nutrition versus what the $15B supplement industry sells. For most people, real food beats any pre-workout: your training intensity determines whether you can rely on fat (low-intensity zone 1–2) or you need glycogen (strength, intervals, hard conditioning). I explain what to eat 1–3 hours before training (carbs + protein), what to do when you only have 30–60 minutes (smaller, simpler options), and why sugary, high-glycemic snacks right before hard sessions can cause a crash. I also cover fasted morning training and why hard sessions benefit from even a small carb hit. Finally, I detail the one supplement with robust evidence—caffeine—how it works, dosing, tolerance, and why most pre-workouts are basically expensive caffeine with marketing. 00:00 Pre Workout Hype 00:50 Fuel Basics Explained 01:46 Meal Timing Strategy 02:34 Quick Snacks Window 03:29 Fasted Morning Training 04:02 Caffeine That Works 04:38 Dose And Tolerance 06:12 Pre Workout Risks 08:24 Other Ingredients Reality 09:51 Simple Action Plan 11:13 Final Takeaways

  7. Sep 17

    Is Sitting All Day Undoing Your Workout?

    You worked out this morning. You crushed it. And now you've been sitting at a desk for eight hours. Here's something most people don't know: being sedentary and exercising are two completely separate biological variables. You can be both — regularly active in a gym, and chronically sedentary the rest of the day. And the research is clear that sitting is quietly undoing a significant portion of the work you're doing. In this episode, Coach Chris explains the "active couch potato" phenomenon — one of the most well-documented and least-discussed topics in fitness — and what to actually do about it. The mechanism: Lipoprotein Lipase, an enzyme that clears fat from your bloodstream, shuts down within 60 to 90 minutes of continuous sitting. Your gym session turns it back on — but the moment you sit back down, it drops again. The enzyme responds to what your body is doing right now, not what it did two hours ago. A 2016 Lancet analysis of over one million adults found that 60 to 75 minutes of daily moderate-intensity activity was needed to significantly offset the risks of sitting eight-plus hours per day. Most people do 30 to 45. A Finnish study found that active couch potatoes — people meeting exercise guidelines but sitting ten-plus hours daily — had worse insulin, worse triglycerides, and lower HDL than people who moved throughout the day, even with the same formal exercise volume. The fix isn't more gym time. It's breaking up sitting every 30 to 60 minutes. Book your free No-Sweat Intro at catalystgym.com/free-intro.

  8. Sep 12

    Does the 30/30/30 Rule Actually Work? What the Research Says + Next Week’s Catalyst Workouts

    I break down the viral 30/30/30 rule—30g protein within 30 minutes of waking plus 30 minutes of low-intensity exercise—explaining its origins with Tim Ferriss and Gary Brecka and what research supports. I cover how a 30g high-protein breakfast is well-supported for satiety and adherence, while the strict 30-minute timing window and the idea of special morning sequencing have little to no meaningful evidence; as of mid-2026, the combined 30/30/30 protocol hasn’t been tested in a randomized controlled trial. I explain why people still get results: it packages two effective habits (protein and daily movement) into a simple routine, and I suggest keeping the habits while dropping the “magic window” claims, with an invite to book a free No Sweat Intro at Catalyst. I also preview our group workouts for the week of September 14th, including strength lifts, HIIT couplets, hybrid race simulations, and a Sunday zone-two session. 00:00 What Is 303030 00:44 Origins And Viral Claims 01:50 Protein Breakfast Evidence 02:33 The 30 Minute Myth 03:19 Exercise Timing Reality 04:45 Why People Still Succeed 06:20 How To Apply It 08:09 Catalyst Intro Offer 08:27 Next Week Training Overview 08:54 Monday Front Squat Day 09:59 Tuesday Press And HIIT 11:04 Wednesday Hybrid Race 11:52 Thursday Deadlift And Pullups 12:35 Friday Clean And Jerk 13:15 Saturday Hybrid Adventure 13:44 Sunday Zone Two Homework 14:03 Final Invite And Wrap

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About

The Catalyst is your source for information about improving fitness and health. Once a week, host Chris Cooper of Catalyst Fitness bridges the gap between science and ground-level tactics in gyms and coaching practices. The Catalyst is perfect for coaches, trainers, nutritionists, athletes and general exercisers who want to learn more about training. Be sure to subscribe!

Information

  • Creator
    Chris Cooper
  • Years Active
    2026
  • Episodes
    145
  • Rating
    Clean
  • Copyright
    © 2024 The Catalyst
  • Show Website
    The Catalyst