He created ATHLEAN-X, YouTube’s first-ever fitness channel and spent decades training pro athletes, now Jeff Cavaliere reveals the truth about creatine, fat loss, and real muscle growth.
Jeff Cavaliere is a renowned physical therapist, strength coach, and founder of ATHLEAN-X, one of the world’s most trusted fitness brands blending science-based training with real-world results. He is also the author of books such as, ‘AthleanX’s Train Like an Athlete: Intelligent Training to Build the Ultimate Body’.
He discusses:
* The science behind creatine and how it really supports muscle growth and recovery.
* Why you’re struggling to lose belly fat, and the simple fixes that actually work.
* The most harmful fitness myths that keep people weak, tired, and injured.
* Small but powerful changes that help burn fat and preserve lean muscle mass.
* Why grip strength predicts overall health and how to train it effectively.
* How “nerd neck” and poor posture can destroy your gains, and how to fix it fast.
00:00 Intro
02:05 Jeff’s Mission
05:33 Training the World’s Best Athletes
06:19 Motivation vs. Discipline
07:46 Advice for People Struggling to Get Started
10:17 What Motivates Jeff’s Audience?
14:19 The Impact of Doing Hard Things
17:13 Are There Exercises Jeff Avoids?
18:00 Deepest Motivators for Fitness
21:32 Surface-Level Motivators for Fitness
23:09 How to Look Good Physically
24:56 How to Lose Body Fat and Get Leaner
25:46 Less Obvious Nutrition Offenders
27:29 What to Look for on Food Labels
28:55 What Jeff Eats in a Day
30:58 Eating and Sleeping Times
33:40 Getting Rid of Stubborn Belly Fat
38:32 Misconceptions About Abs
40:37 Long-Term Consequences of Steroid and Growth Hormone Use
44:27 Part Two: Training for Longevity
50:06 Top 3 Overlooked Elements of Training
52:06 Improving Flexibility and Mobility
53:56 Workout Demo: 5 Key Exercises for Longevity
59:13 Ads
01:00:13 Why These 5 Exercises Matter for Longevity
01:03:00 Most Important Functional Movement: Thoracic Spine Rotation
01:11:11 Exercises to Prevent Hunching with Age
01:14:26 Train Longer or Harder?
01:16:22 Importance of Proper Form
01:19:24 What Is Nerd Neck?
01:21:09 Common and Avoidable Gym Injuries
01:24:05 How to Do Less and Achieve More
01:26:44 7-Day Comprehensive Workout Plan
01:30:37 Sets and Reps for These Workouts
01:31:56 Growing Biceps
01:33:46 Grip Strength and Its Link to Longevity
01:39:15 Women’s Average Grip Strength
01:41:47 Can Grip Strength Be Trained Individually?
01:42:19 How to Avoid or Improve Back Pain
01:47:47 Jeff’s Opinion on Standing Desks
01:52:09 Jeff’s Advice on Supplements
01:53:39 Creatine Benefits and Misconceptions
01:57:50 Best Form of Creatine
01:59:19 What Is the Creatine Loading Phase?
02:01:09 Are Some Protein Powders Better Than Others?
02:02:40 Foods Jeff Would Never Eat
02:03:23 Jeff’s View on Melatonin
02:04:18 Is There an Optimal Way to Sleep?
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question? do you like these types of convos? If so please hit the like button on the vid – that’s the best way to let us know ❤ (also, would be doing me a big favour if you could subscribe & join our community 🙏🏾🥲) i appreciate you – SB!
Outstanding
I'm certain that you should sleep on an empty stomach, allowing your body to rest rather than digest food. Furthermore, this interferes with melatonin (the sleep hormone). A side effect of melatonin is insulin resistance—essentially, the body wants us to fall asleep, not to be "fueled up" with ATP (energy) for the brain from every calorie consumed late at night.
So yes, in my opinion, not eating after sunset is critical. Physical activity also wakes up the body and triggers dopamine—again, conflicting with melatonin. Exercise stimulates the body and raises its core temperature; both factors make it difficult to get a good night's sleep. Add to that the consumption of food when the body is already saturated with melatonin… Honestly, I stopped listening to what you were saying because the approach being taken here is incorrect (in areas where I happen to have expertise). Consequently, I cannot allow myself to accept any new information from him, as I have no way of knowing whether it might be wrong.
This is a useless video
The real mvp right there !! Best physical therapist and or physical trainer ever probably !! So much knowledge in this guy
SUPER, VERY GOOD!
Neuroleptics do this lose drive its not coming back.
Great guy, even greater guest. Thanks both.
I appreciate this podcast. Such valuable information.
Hey Diary Of A CEO. I’ve been following your channel for a while and really enjoy your content. I think your videos have a lot of potential, and I’d love to help you make them even better and reach more people. I can keep the cost low while your channel grows. Would you be open to trying one?
Yeh whatever
Not no expert but the thing that helps me the most at staying consistent is taking my gym bag to work and going straight to gym on way home rather than going home 1st coz if I sit down, it's game over😂 spend the 1st 2/3 weeks going to the gym EVERY DAY, 7 days a week, even just for a lighter work out and walk on treadmill, it gets your mind and body in the routine of going gym every and u start to enjoy it and I realised how crap I felt when I didn't go made me addicted to going. Frees my mind.
Jeff launched a program during CoVid called "AtlheanX Zero". It involves zero weights , no resistance bands or anything. Its all free hands. But dont let that fool you. That program WILL destroy each and every time you do it 😅 Jeff is evil man 😂😂😂 Legend
Jeff is a fucking legend. Been following his programs for years now. They are intense, arduous and insane but man they are amazing. Jeff's a top proper guy. Bro saved my shoulders.
Great to listen to AthleneX.
Followed him for years, I'm almost 67yr female, after decades of not caring for me but others (elderly parents) in finally getting a grip. Weight training 5 days a week now, following Micheal Matthew TLS for ladies. In week 12 now, enjoying it, have lost some weight but more to go, i want to get back to bring fit like i was in my 30's/40's before it all went downhill.
Дисциплина очень важна. Моя сестра ходит в спортзал регулярно и на вопросы о том, как она уговаривает себя пойти, она отвечает, что не ведёт внутренний диалог и не обдумывает, что ей не хочется идти. Занятие просто в плане дел и она туда едет без лишних разговоров в своей голове.
Why so long long long bla bla blaaaaaaaa…. 2 hours??????? 😂😂😂😂😂😂😂😂
❤❤❤
Благодарю вас, Стив, за познавательные подкасты. Многое беру на заметку❤
Love this guest, he is very humble and informative, I want to say to Steven that u r amazing human being and your guests are mostly very good ,but what i dont understand us 20m subscribers u got, and still whinning every episode about subscribe, also your episodes are very very long, and they seem like unnecessarily long, u r making money by the longer the video more the money, but u need to be considerate about others time aswell.
lol just sayin Raymond is longer than Xray lmao
You are requested that in future all the shows should be telecast in Hindi
Siento que las explicaciones son demasiadas largas y aburridas. Creo que no es aplicable al común de las personas que no tienen tiempo o dinero para ir al gimnasio seguido. He visto mejores consejos y con explicaciones más didácticas y sencillas para ponerlas en práctica en la casa, sin necesidad de ir al gimnasio. Este tipo que hace las entrevistas, todo el tiempo dice lo mismo sobre inscribirse y unirse a su website cada vez que uno mira sus vídeos. Yo lo hice hace mucho tiempo y todas las veces dice lo mismo y aparece como que no me hubiera suscrito. Más miembros más dinero para el y mucha pérdida de tiempo mirando sus vídeos de casi 2 horas o más tiempo.
Good content however, if you google Jeff Cavaliere why is he trying to push his own brand and company out indirectly in this video?
Informative
"Thank you to The Diary Of A CEO for such an amazing and insightful podcast episode with Jeff Cavaliere! 💪 Jeff’s advice on training, nutrition, the truth about creatine, and fixing back pain is incredibly practical and easy to apply. 🧠✨ What impressed me the most wasn't just the tips for building a great physique, but the mindset required to maintain long-term functional health and longevity. 🔥 This conversation has given me a massive boost of motivation to start taking better care of my body every single day. So informative and truly inspiring! 🙌💯"
I don't trust him
Excellent
I did the P90X in my 40s and was pretty jacked but I didn’t eat very well. Maybe 80/20. A few surgeries later, I’m going to be 55 in two weeks. I quit drinking and eat basically perfect almost two weeks ago now with the knowledge from the many interviews in this podcast. A year ago I was 6’0 235.
A month ago I was 215. Today I’m 195.
By my birthday this will only be better.
So glad this hit me and made it all click finally. Dr Robert was the most impactful, but all of the experts have helped me tremendously. Thank you. 🙏 ❤🎉
Also, I know this isn’t Tony Horton 😂.
Just referring to what I was doing.
Jeff and Steven my mental mindset brothers ❤️🔥🌅✌️🔥
А затем я делаю укол тестостерона
Def on trt
Hes a fraud
У меня от креатина повысился креатинин, щимило в зоне левой почки !😢
Loved this educational conversation
Do this and Aliens will come… lol
der beste Gesundheitstrainer der welt:::: gibt hochprofessionelle ratschläge zum muskelaufbau, um sie dann mit typisch amerikanischen sportarten ( er ist ja fan!) wie wrestling, boxen und football mit brutaler gewalt zu zerstören…schon ein bisschen fragwürdig …gell!!