Hammer and Chisel Performance Podcast

Jon Heck
  • 4.7 (17)
  • Health & Fitness
  • Updated Weekly

My name is Jon Heck, and I am a strength and conditioning coach and nutritionist. I am a former strength coach from Division-1 college football and the NFL. I now run my coaching business Hammer and Chisel Performance full time, working with all walks of life on nutrition and training. With a background in powerlifting, bodybuilding, strongman, football and coaching in different fields, I will be bringing on a wide variety of guest from all of these realms of the world of performance and the fitness industry to talk all things coaching, nutrition, training, business, and more.

  1. 2d ago

    Phasic Diet Periodization: How to Maximize Your Physique and Strength

    This is one of the single biggest nutrition concepts that I preach on. Maximizing body composition improvement over time to create the biggest physique transformation possible and maximize your ceiling. Want to get as jacked as possible? Give yourself the best opportunity to be as strong as possible? This is the way.

  2. 4d ago

    Ep. 103| Bryce Johnson, The Hidden Battles of Elite Athletes

    Bryce Johnson is an American professional strongman.He has established himself among the top competitors in the sport. Johnson won North America’s Strongest Man in both 2025 and 2026, competed at World’s Strongest Man in 2025 and 2026, placed 5th at the 2025 Rogue Invitational and Strongest Man on Earth, and finished 6th at the 2026 Arnold Strongman Classic. He also pulled 1,000 lb (453.5 kg) at the 2026 World Deadlift Championships What happens behind the scenes when your identity, livelihood, and goals revolve around performing at the highest level?In this episode we talk about the side of elite athletics that fans rarely see. We discuss mental health in high-level sport, the pressure that comes with competition, the sacrifices required to become one of the best in the world, and the challenges athletes can face away from the spotlight.Bryce also shares perspective from his journey through football and into professional strongman, and we talk about the strange contradiction of being expected to embody strength and toughness while still dealing with the same struggles, doubts, and difficult periods as everyone else.

  3. Oct 1

    Nutrition and Training Q&A with Dr. Emily Dow

    You asked, we answered! I am joined by Dr. Emily Dow for a joint Q&A answered segment. Some great discussion points here on all things training and nutrition. Time stamps below 0:00 Intro 3:53 How to track/weigh your food while seeming normal in front of your kids during a family dinner 6:44 Does age change how carbohydrates should be allocated? 8:17 Should the same calorie-per-kilogram metabolism multipliers be used for women? 11:45 How do you eat for performance without gaining unwanted body fat? 13:39 What is the optimal fat intake? 16:32 How do you calculate energy availability for athletes? 18:18 Refeed days: planned or reactive? 22:14 How should nutrition differ for endurance vs. strength training? 25:18 How do you approach nutrition for an athlete trying to reduce body weight in-season? 27:07 For improving VO2 max, how much HIIT vs. endurance work is ideal? 28:28 How do you translate macros into a meal plan? 31:46 Why do carbohydrates get so much hate, and how would you explain to a middle schooler that carbs aren't bad? 35:11 Advice for a woman dealing with perpetual bloating 37:19 What are your most affordable nutrition hacks? 39:28 If you could go back, would you change your formal education to nutrition-based? 40:26 How should caloric targets change on days with long efforts or large energy expenditure? 41:32 What's one thing you would change Dr. Emily's mind about? 43:47 As a beginner runner over 200 lb, what should the main focus be? 45:45 How would you space out meals for someone working night shift? 47:43 What are your favorite carbohydrate fuels during extended exercise? 49:07 Do nicotine benefits outweigh the risks? 51:30 How do you lose weight while training for an ultramarathon without sacrificing performance? 53:16 Is it okay to use cereal during a cut if it fits your macros and calories? 55:08 What strength training methods work best for endurance athletes? 56:57 When cutting or gaining, does meal timing or frequency change? 58:15 Do you track your macros year-round? 1:01:49 What should nutrition look like before and after a race? 1:03:39 How do you carb cycle in a gain phase? 1:04:41 What nutrition strategies support bone fracture healing? 1:05:34 How do you adjust carbohydrate intake when coming off an injury? 1:05:59 How accurate are micronutrient values in tracking apps and nutrition labels? 1:08:07 Do liquid carbohydrate mixes, gels, and chews differ in absorption or usefulness? 1:09:04 What's one traditional strength & conditioning or sports nutrition idea that needs more context? 1:10:52 How much creatine should females and males take? 1:13:32 What are your favorite zero-effort meals when you don't feel like eating? 1:15:45 How do you balance academic/professional burnout with training? 1:16:47 Any advice on staying on a diet while having a girlfriend? 1:18:53 If cannabis raises heart rate during training, can that be used to improve the workout? 1:20:34 When should you swap from rice to potatoes or other carb sources during a fat-loss phase? 1:21:36 What is the relationship between serotonin and the gut? 1:23:44 How essential is having a menstrual cycle to a woman's performance, and how do you support it nutritionally? 1:24:50 Should all beginners start with full-body workouts? 1:26:28 Harry Potter or Lord of the Rings, and why? 1:27:21 What area would you like more education or knowledge in? 1:30:06 Is a maintenance phase beneficial during November/December and the holiday season? 1:32:46 Is there value in periodically getting DEXA and VO2 max testing? 1:35:23 How do you break into the performance space, and how much do degrees/certifications matter? 1:41:10 What is interesting about the relationship between the gut microbiome and exercise? 1:42:49 Outro

  4. Sep 29

    Ep. 102: Mike White | Gut Health & Fitness Industry BS

    Mike White PhD(c) is the founder and co-owner of Grey Matter Training. He is a highly intelligent and experienced strength and conditioning, fitness, longevity and nutrition coach who brings a practical, evidence-informed perspective to health, performance, and the coaching industry. He serves as an educator through his platform to coaches all over the world. His work focuses on cutting through misinformation, challenging ineffective protocols, and helping people identify strategies that actually produce results. With a strong interest in gut health, nutrition, and professional development, Mike offers a perspective on the intersection of scientific research, real-world coaching experience, and building a successful career in fitness.

  5. Sep 24

    Making permanent body compositon changes with a long term approach.

    Most people diet and lose a ton of weight...only to have it all come right back. In this episode I dive into my perspective on applying a long term, slow approach to nutrition and taking multiple diet phases over the course of a year and beyond to create a new set point for your body, thus creating long term permanent changes to your body composition.

  6. Sep 22

    Ep. 101 | Judd Lienhard: 12 Steps to Getting Lean

    Judd Lienhard is a former U.S. Army Ranger, collegiate football player, and strength and performance coach with over 20 years of experience in the fitness industry. A former All-Conference linebacker at Truman State University, Judd served three deployments in Iraq and Afghanistan and was awarded two Bronze Stars. He is the founder of MASS Method, a training system emphasizing Movement, Athleticism, Strength, and Speed. Through his coaching, podcast, and Always Be An Athlete philosophy, Judd promotes building strength, maintaining athleticism, and improving long-term health and performance.In this episode we dive into some major misunderstandings around fat loss, misunderstanding around the "calories in, calories out" principle, and some actionable steps for how to effectively improve body composition.

  7. Sep 17

    Why Diet Transition Phases are Crucial

    Stop cutting right after you bulk and stop bulking right after you cut! In this week's nutrition rant I talk about why transitional maintenance diet phases are critical.

  8. Sep 15

    Ep. 100 | Garrett Walker: Toxic Body Positivty and the Decline of Masculinity

    Garrett Walker, better known as Runvus Coaching, is a fitness coach and content creator known for his direct, no-BS approach to training, nutrition, discipline, and self-improvement. His content frequently challenges popular narratives in the fitness and wellness space and calling out bad actors in dishonesty in the industry.In this episode, we discuss the body-positivity movement and where acceptance can cross the line into normalizing unhealthy behaviors and the importance of personal responsibility and accountability.We also dive into what Garrett sees as a decline in traditional masculinity among men, the value of strength, discipline, resilience, and doing difficult things, and how modern culture may be shaping men's attitudes toward responsibility and self-improvement.

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Ratings & Reviews

4.7
out of 5
17 Ratings

About

My name is Jon Heck, and I am a strength and conditioning coach and nutritionist. I am a former strength coach from Division-1 college football and the NFL. I now run my coaching business Hammer and Chisel Performance full time, working with all walks of life on nutrition and training. With a background in powerlifting, bodybuilding, strongman, football and coaching in different fields, I will be bringing on a wide variety of guest from all of these realms of the world of performance and the fitness industry to talk all things coaching, nutrition, training, business, and more.

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