Wolf Fit Coaching

Adrian Bilyk

In this podcast, researcher and fitness coach, Adrian Bilyk, discusses science-backed strategies to help everyday people live their best life by providing applicable knowledge in the areas of fitness, nutrition, stress management, and psychology. His thorough explanations of complex topics make the content easy for anyone to understand and start to implement into their own lifestyle immediately after listening. He also offers tips, action items, and challenges at the end of each episode to help people start to transform their routines and habits related to health and fitness.

  1. 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

    47 min

  2. 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

    57 min

  3. 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

    51 min

  4. 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/

    1 hr

  5. 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/

    50 min

  6. 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

    53 min

  7. 09/23/2025

    019: How to Improve Self-Discipline Through Better Self-Talk | Jolie Glassman

    In this episode, I was honored to welcome Jolie Glassman as my guest. Jolie is the owner of South Beach Boxing in Miami Beach, FL and has over 35 years of experience in health and fitness education, behavior modification, and personal development. We discussed her background as an educator working with kids who had difficult upbringings, and how boxing played into her educational philosophy. We also discussed how Jolie overcame serious injuries using specific recovery methods and self-talk to bounce back and continue running her gym and helping people with their own health and self-development. One of the psychological methods we talked about is known as neuro-linguistic programming (NLP). Other topics we discussed included differences between motivation and self-discipline, and how to ask yourself difficult questions that will help you start progressing toward your health and wellness goals. Resources Neuro-Linguistic Programming: https://www.psychologytoday.com/us/therapy-types/neuro-linguistic-programming-therapyhttps://www.nlp.com/what-is-nlp/ Jolie's links: Website: www.jolieglassman.com Books: www.jolieglassman.com/books South beach Boxing: www.southbeachboxing.com Instagram profiles: @jolieglassman @southbeachboxing Adrian's links: Website: www.wolffpackfitness.com Books: www.wolffpackfitness.com/books YouTube channel: www.youtube.com/@wolffpackfitness Instagram profile: @coach_awolff

    1h 6m

  8. 08/26/2025

    018: Are FOOD ADDITIVES harmful to your health?

    In this episode I discuss some common food additives and how they have demonstrated the ability to promote poor health and function of your digestive tract, often leading to undesirable symptoms and chronic health conditions. I also provide you with information regarding how your digestive tract is structured, how it functions, why your microbiome is important, and how these food additives negatively impact its structure and function. However, I also touch on some food additives that might have beneficial effects on your health as well. I finish the episode with some simple action items for you to start focusing on as a consumer that will help you make more informed choices that benefit your overall health. Resources (Raoul et al., 2022) Food Additives, a Key Environmental Factor in the Development of IBD through Gut Dysbiosis: https://pubmed.ncbi.nlm.nih.gov/35056616/ Books: Awareness Before Action: A principle-based approach for sustainable weight loss, physical activity, and health (https://a.co/d/6KLGpuc) Skate, Lift, Recover: A simple strength and conditioning framework for high-performance hockey players (https://a.co/d/7xV83aK) Social Media Links: Wolffpack Fitness website: www.wolffpackfitness.com Wolffpack Fitness YouTube Channel: @Wolffpack Fitness Wolffpack Fitness Podcast Instagram: @coach_awolff

    31 min
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About

In this podcast, researcher and fitness coach, Adrian Bilyk, discusses science-backed strategies to help everyday people live their best life by providing applicable knowledge in the areas of fitness, nutrition, stress management, and psychology. His thorough explanations of complex topics make the content easy for anyone to understand and start to implement into their own lifestyle immediately after listening. He also offers tips, action items, and challenges at the end of each episode to help people start to transform their routines and habits related to health and fitness.

Information

  • Creator
    Adrian Bilyk
  • Years Active
    2025 - 2026
  • Episodes
    25
  • Rating
    Explicit
  • Copyright
    © Adrian Bilyk
  • Show Website
    Wolf Fit Coaching