Most CrossFitters push harder without thinking long-term, but what happens when intensity outruns recovery? In this episode, Dr. Ryan Hewitt reflects on his decade in CrossFit, sharing five hard-earned lessons on training, recovery, and longevity.

Listeners will hear how Dr. Ryan’s journey from regional competitions to the CrossFit Games revealed the dark side of over-training, why recovery matters as much as performance, and how shifting to hypertrophy, zone 2 cardio, and better nutrition transformed his health. This episode is packed with insight for anyone chasing elite fitness without sacrificing long-term well-being.

Key Takeaways:

• Prioritize recovery and sleep as much as training.
  

• Focus on movement quality over volume and ego.
  

• Add hypertrophy work and zone 2 cardio to avoid burnout.
  

• Engage with your fitness community for joy, not just competition.
  

• Train for the long game—your future self will thank you.
  

“Fitness is a lifelong pursuit—play the long game.” – Dr. Ryan Hewitt

Learn more about Dr. Ryan Hewitt by visiting the following links:

Dr. Ryan Hewitt Website

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In this episode of The Weaponized Body Podcast, Dr. Ryan Hewitt takes you into the hidden world of estrogenics; the synthetic and natural chemicals hijacking your hormone health. Learn why testosterone levels are crashing worldwide, why you might be doing all the “right things” but still feel off, and how environmental toxins are silently sabotaging your fitness, fertility, and vitality. Drawing from Dr. Anthony Jay’s groundbreaking book Estrogeneration, Dr. Ryan unpacks the toxic Top 5 estrogen disruptors and gives you actionable strategies to fight back. If you care about energy, muscle, mood, or reproductive health, this is a must-listen.

You’ll learn:

• What estrogenics are and how they wreck testosterone
  

• The Top 5 offenders (from BPA to parabens) and where they hide
  

• Why even clean eaters and gym-goers aren't safe
  

• Real health risks: infertility, early puberty, cancers, and more
  

• Simple swaps to detox your environment and protect your hormones
  

• Why filtering your water and ditching fragrances actually matters

"Stop thinking gluten is your only problem. The real enemy might be what’s sprayed ON your food."

Learn more about Dr. Ryan Hewitt by visiting the following links:

Dr. Ryan Hewitt Website

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In this episode, Dr. Ryan Hewitt walks you through the ultimate prep guide for conquering endurance events; especially the Tough Ruck Marathon, held the day before the Boston Marathon to honor fallen military and civil servants.

Whether you're training for your first endurance race or looking to sharpen your edge, this episode breaks down the three core categories that separate those who finish strong from those who fall apart:

• Gear – What to wear, pack, and avoid (hard-earned blister lessons included)

• Fuel & Hydration – Simple, effective strategies to avoid bonking or blowing up

• Mindset & Pacing – How to overcome “the dark mile” and finish with power

Dr. Ryan shares battle-tested insights from years of experience in Ironmans, marathons, ruck races, and SEALFIT events, offering real-world advice on everything from choosing your socks to building mental toughness.

If you're serious about building a hybrid body that’s strong, mobile, and mentally unshakable… this is the episode for you.

“Mental toughness isn’t about brute force. It’s about setting small goals, managing your thoughts, and stacking wins mile by mile.”

Learn more about Dr. Ryan Hewitt by visiting the following links:

Dr. Ryan Hewitt Website

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In this episode of The Weaponized Body Podcast, Dr. Ryan Hewitt sits down with the brilliant Dr. Lori Gerber—board-certified physician, anti-aging expert, and creator of the Real3 Method—to unpack the truth behind metabolic dysfunction, hormone imbalances, and the massive gaps in traditional medicine. If you're tired of being told you're "fine" when you feel like garbage, this episode is a must-listen.

Dr. Lori shares her personal journey of autoimmune struggles, weight gain, and thyroid issues that were ignored by the mainstream system—and how that led her to create a life-changing, integrative approach to healing. Together, she and Dr. Ryan dive into:

• What Reparenting your health really looks like, using the Real3 Method: Retrieve, Eliminate, and Lifevity
  

• The #1 most overlooked lab marker that can reveal insulin resistance before it's too late
  

• How stress, cortisol, and toxic environments are silently wrecking your hormones
  

• Why “normal” lab results are often meaningless without context
  

• The biggest myth about women’s hormones (spoiler: it’s the cancer fear)
  

• How low testosterone shows up in men and women (think insomnia, brain fog, and joint pain)
  

• The top peptides for anti-aging, recovery, and gut healing
  

• Why traditional medicine is broken—and what you can do about it
  

This isn’t just another wellness episode. It’s a real, raw, and science-backed conversation that will empower you to take your health seriously and stop outsourcing your well-being to broken systems.

"Cortisol is the ultimate thief—it robs your body of sleep, sex hormones, and sanity when stress goes unchecked."

Learn more about Dr. Ryan Hewitt by visiting the following links:

Dr. Ryan Hewitt Website

The Weaponized Body Program

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In this episode of The Weaponized Body Podcast, Dr. Ryan Hewitt drops a masterclass on the top 10 blood biomarkers everyone over 35 should be tracking to weaponize their health, energy, and performance. If you’re relying on outdated lab panels and 10-minute physicals to tell you, you’re “healthy,” you’re missing the truth—and possibly your future vitality.

Dr. Ryan gets real about why the standard lab work most people receive is laughable—and why you need to invest in your own data if you want to know what’s really going on under the hood. He walks you through the most overlooked, most powerful blood markers to give you a crystal-clear snapshot of your metabolic health and hormone performance.

You’ll learn:

• Why a normal fasting glucose isn’t enough—and how fasting insulin reveals early insulin resistance
  

• The truth about free testosterone, sex hormone binding globulin, and estradiol (for men and women)
  

• What CRP and ferritin are telling you about silent inflammation and hidden organ damage
  

• Why APO B is more important than LDL in determining heart disease risk
  

• How to use homocysteine and B vitamin levels to protect your brain and prevent early cognitive decline
  

• What vitamin D and IGF-1 say about your energy, recovery, and longevity
  

• And how your thyroid could be sabotaging your metabolism even if your TSH is “normal”
  

If you want to thrive into your 40s, 50s, and beyond—not just survive—this is the episode to hear. Dr. Ryan also shares why he created the Weaponized Body Panel and how it’s helping men and women take their health into their own hands with precision testing, expert consultation, and hormone optimization strategies that actually work.

Ready to optimize your blood work and performance with Dr. Ryan? Reach out to Dr. Ryan on social media or visit his website to book your Weaponized Body Panel consult today.

“Metabolic health is the foundation of everything; if you don’t know what’s going on under the hood, you’re flying blind.” - Dr. Ryan Hewitt

Learn more about Dr. Ryan Hewitt by visiting the following links:

Dr. Ryan Hewitt Website

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In this episode, Dr. Ryan Hewitt breaks down the practical science and daily application of one of the most transformative mindset tools available—meditation. This isn’t just about sitting cross-legged with your eyes closed; this is about weaponizing your mind for clarity, calm, and peak performance.

Ryan dives into:

• Why most people don’t meditate, even though they know they should

• The difference between focused attention vs. open monitoring styles

• The neuroscience behind how meditation physically reshapes your brain—strengthening your prefrontal cortex and shrinking your amygdala

• How meditation taps into neuroplasticity, improves sleep, and even boosts immune function

• Tactical ways to get started, including box breathing, body scans, gratitude meditations, and walking meditations

• How he personally integrates 10-minute daily sessions using the Endel app to stay grounded

Whether you’re battling stress, struggling to stay present, or just trying to make better decisions, this episode gives you a clear, no-BS roadmap to start—and sustain—a simple meditation practice that makes you more focused, more resilient, and more effective in every area of life.

Key Takeaways:

• Meditation improves memory, focus, creativity, and even telomere length (longevity)

• It shifts you from fight-or-flight into a rest-and-restore state, lowering cortisol

• Regular practice builds emotional awareness and self-regulation

• It’s not about escaping the world—it’s about becoming more present in it

If this episode hit home, subscribe, share, and leave a review—and tag someone who needs to weaponize their mindset.

“Meditation is not about escaping the world; it’s about becoming more present in it.” - Dr. Ryan Hewitt

Learn more about Dr. Ryan Hewitt by visiting the following links:

Dr. Ryan Hewitt Website

The Weaponized Body Program

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In this episode of The Weaponized Body Podcast, Dr. Ryan Hewitt breaks down his top 10 habits for optimizing health, fitness, and mindset in his 40s—ensuring he remains strong, agile, and thriving well into his 70s and beyond. These principles aren’t just theories; they’re battle-tested, backed by personal experience, patient results, and research. If you want to build a resilient, high-performing body and mind, this episode is packed with actionable insights you won’t want to miss.

Key Takeaways:

✔ Prioritize Muscle Building: Strength and hypertrophy training 4-5 times per week is essential for longevity, metabolic health, and resilience. More muscle means better hormonal health, higher metabolism, and greater physical durability.

✔ Eat a Protein-Based Whole Food Diet: Whether animal-based or plant-based, structuring meals around high-quality protein supports muscle growth, recovery, and overall performance. Aim for a gram of protein per pound of your ideal body weight.

✔ Daily Movement Matters: Beyond gym workouts, staying active throughout the day—walking, stretching, or light jogging—keeps metabolism high and prevents stiffness and stagnation. Your non-exercise movement matters more than you think!

✔ Hydration is a Non-Negotiable: Drinking at least half your body weight in ounces of water daily (or more if you’re active) is crucial for kidney function, metabolism, and cellular hydration.

✔ Routine Zone 2 Cardio for Heart Health: Low-intensity, steady-state cardio (walking, rucking, incline treadmill) helps optimize cardiovascular health and longevity—even if you’re primarily focused on strength.

✔ Mindset Work: Read, Meditate, and Journal Daily: Dr. Ryan integrates meditation, gratitude, and “stacking” (structured journaling) into his daily routine to clear mental clutter and enhance focus, creativity, and problem-solving.

✔ Get Routine Checkups & Labs: Blood work, dental exams, skin screenings, and chiropractic adjustments should all be part of your regular health maintenance plan—early detection and proactive care make all the difference.

✔ Prioritize Frequent Intimacy & Sex: A healthy sex life isn’t just fun—it’s great for hormonal health, cardiovascular fitness, mood, and overall vitality. Research backs this up, and Dr. Ryan is all in on this strategy for long-term well-being.

✔ Keep Learning & Challenge Your Brain: Whether it’s a new language, skill, or sport, constantly stretching your mind is key to maintaining cognitive function and adaptability as you age.

✔ Travel & Have Fun: Expanding your horizons, experiencing new cultures, and breaking out of your daily routine brings mental refreshment, joy, and new perspectives.

Bonus: Prioritize Sleep & Cut Back on Alcohol—A consistent sleep schedule and minimizing alcohol intake can drastically improve recovery, energy, and overall well-being.

“The more muscle you have, the harder you are to kill.” - Dr. Ryan Hewitt

Learn more about Dr. Ryan Hewitt by visiting the following links:

Dr. Ryan Hewitt Website: https://www.drryanhewitt.com/

The Weaponized Body Program: https://www.theweaponizedbody.com/

Weaponized wellness HRT: https://www.weaponizedwellness.com/

Instagram: https://www.instagram.com/theweaponizeddad/

YouTube: https://www.youtube.com/@theweaponizedbody

Is fasting the key to better health, or is it just another diet trend? In this episode of The Weaponized Body Podcast, Dr. Ryan Hewitt dives into the science behind fasting, debunking common myths and exposing the biggest mistakes people make when incorporating fasting into their lifestyle.

He breaks down the metabolic benefits of fasting, including autophagy, insulin sensitivity, and fat oxidation, while also shedding light on the risks of improper fasting—especially for those who train hard, struggle with protein intake, or use fasting as an excuse for poor diet choices.

Key Takeaways:

• Autophagy & Longevity – How fasting triggers cellular cleanup and potential anti-aging effects.

• Insulin Sensitivity – Why fasting can support blood sugar regulation and metabolic health.

• Fasted Cardio vs. Fasted Strength Training – The right and wrong ways to fast around workouts.

• Common Fasting Mistakes – Why under-eating protein and misusing fasting for weight loss can backfire.

• Who Should and Shouldn’t Fast – How to determine if fasting is the right tool for your lifestyle.

Fasting isn’t magic—it’s a strategic tool that can work for or against you depending on how you use it. Tune in to learn how to apply fasting effectively without compromising muscle, hormones, or energy levels.

🎧 Listen now and discover how to fast smarter, not harder! Don’t forget to subscribe, leave a review, and share this episode with someone who needs to hear it.

“Fasting is a tool, not a magic bullet—stop thinking it’s some kind of weight-loss hack and start using it strategically.” - Dr. Ryan Hewitt

Learn more about Dr. Ryan Hewitt by visiting the following links:

Dr. Ryan Hewitt Website

The Weaponized Body Program

Weaponized wellness HRT

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