The Better With Brock Podcast

Menno Henselmans is one of the most respected voices in evidence-based fitness. He's a physique coach, exercise scientist, and the founder of The Henselmans PT Course Certification, with a background in advanced statistical data analysis from his former career as a business consultant.

Menno has personally funded and co-authored peer-reviewed research on muscle hypertrophy, training volume, and energy balance, trains and coaches natural and enhanced physique athletes, and has taught his Personal Trainer Certification course to thousands of coaches worldwide in multiple languages. He's the author of "The Science of Self-Control" and a regular speaker and guest across the biggest platforms in strength training and nutrition science.

In this episode, Menno and I go deep into the science of building muscle: whether 'gain-taining' or 'main-gaining' actually works compared to a traditional lean bulk, how fast you should realistically gain weight, when it makes sense to bulk versus cut (including advice for anyone in a skinny-fat phase), and how social media distorts the way we see our own progress. We also unpack the current state of evidence-based fitness and the backlash against it, the latest research on lengthened partials and deep stretch training, whether the 10-20 sets per week guideline still holds up, and Menno's honest take on the growing hype around peptides. I also share some of my own story with extreme dieting and what I learned from it.

Whether you're trying to build muscle without unnecessary fat gain, figure out your training volume, or just cut through the noise of BS fitness content online, this conversation is packed with practical, science-backed insight from one of the field's most trusted researchers.

My TEAM BROCK ASHBY coaching programs 💪 https://teambrockashby.com/coaching
My FREE calorie calculator 🔥 http://calc.teambrockashby.com/
Get DAILY DOSES of motivation in your email inbox 📧 https://brocvkashby.activehosted.com/f/1

Get in touch 👋
Instagram: https://www.instagram.com/brockashby
Tiktok: https://www.tiktok.com/@brockashby
E-mail: https://teambrockashby.com/contact

Connect with Menno Henselmans ⬇️
Website: https://mennohenselmans.com/
Instagram: https://www.instagram.com/menno.henselmans/
YouTube: https://www.youtube.com/channel/UCmO2dykYM3nlb5BtsXxp9ZQ

Timestamps:
0:00 - Can you gain-tain/main-gain?
15:01 - What is the best rate of weight gain for bulking?
18:17 - When should we bulk or cut?
23:53 - Best advice for people that are skinny fat
26:45 - How social media changes us
34:45 - Is evidence based lifting lost?
41:05 - The future of lengthened partials and deep stretch
49:33 - Is 10-20 sets still the best recommendation for hypertrophy?
55:50 - Are peptides legitimate?
1:05:05 - The final 3 questions

Let's go 💪

Why do so many people end up in relationships that make them unhappy?

And how do you spot the warning signs before you’ve wasted months, years, or even decades with the wrong person?

In this episode of The Better With Brock Podcast, I sit down with dating coach and author Laura Forbes to talk about red flags, green flags, dating apps, cheating, modern relationships, and why so many people keep finding themselves attracted to the wrong partners.

We unpack how to identify whether you’re dating an idiot, the green flags that actually matter, the challenges men and women face in today’s dating landscape, what women in their 30s and 40s need to know about relationships, and my unique “Vacation Test” that can reveal more about a partner in a few days than months of normal dating.

We also discuss how to deal with cheating, whether dating is harder for men or women, and how Laura built a career helping women make better relationship decisions.

Whether you’re single, dating, in a relationship, or simply want to avoid making costly mistakes with the wrong person, this episode is packed with practical advice and honest conversations about modern dating.

Work with TEAM BROCK ASHBY
Coaching: https://teambrockashby.com/coaching
Free calorie calculator: https://calc.teambrockashby.com/
Daily motivation emails: https://brockashby.activehosted.com/f/1

Get in touch
Instagram: https://www.instagram.com/brockashby
TikTok: https://www.tiktok.com/@brockashby
YouTube: https://www.youtube.com/channel/UCN5Zx41Q3YBVjhq9RgqmTGQ
E-mail: https://teambrockashby.com/contact

Follow Laura Forbes here
Instagram: https://www.instagram.com/quit_dating_idiots/
Website: https://www.lauraforbes.com/
Pre-order her book: https://www.lauraforbes.com/pre-order

Timestamps
0:00 - How Do You Know If You’re Dating An Idiot?
8:40 - Dating Green Flags
12:58 - Dating On The Apps
19:30 - Advice To Women In Their 30s & 40s
24:20 - The Vacation Test
35:06 - How Laura Started Helping Women With Dating
40:57 - How To Deal With Cheating
45:17 - Who Has Dating Worse — Men Or Women?
55:43 - Final 3 Questions

Let’s go 💪

Why do so many people get weaker, less capable and gain more body fat as they get older?

And what can you actually do to fight back against it?

In this episode of The Better With Brock Podcast, I sit down with Michaela Bentley, a personal trainer who has just turned 60, to talk about why lifting weights becomes even more important as you age.

We unpack how Michaela’s training has changed from her younger years to now, the truth about metabolism, how to simplify your nutrition, whether calorie tracking is necessary, the best exercises to build strength for life, and the supplements she actually uses to support her health and longevity.

If you want to age well, build muscle, stay independent and feel better in your body for longer, this episode is for you.

Work with TEAM BROCK ASHBY 💪
Coaching: https://teambrockashby.com/coaching
Free calorie calculator: https://calc.teambrockashby.com/
Daily motivation emails: https://brocvkashby.activehosted.com/f/1

Get in touch 👋
Instagram: https://www.instagram.com/brockashby
Tiktok: https://www.tiktok.com/@brockashby
Youtube: https://www.youtube.com/channel/UCN5Zx41Q3YBVjhq9RgqmTGQ
E-mail: https://teambrockashby.com/contact

Follow Michaela Bentley here:
Instagram: https://www.instagram.com/michaelabentleyfitness/

Timestamps:
0:00 - Training in your 60s
19:06 - Metabolism
26:45 - How to streamline your nutrition
43:27 - Is tracking calories essential?
48:16 - Michaela’s top 10 exercises
55:14 - Michaela’s supplement protocol
59:04 - Quote, book and habit

Let’s go 💪

Why do so many people feel tired, bloated, inflamed and stuck even when they are trying to be healthy?

In this episode of The Better With Brock Podcast, I sit down with Jen Winkler to break down the connection between gut health, blood sugar, hormones and metabolism.

We talk about insulin resistance, gut imbalances, why many people struggle even when doing “all the right things”, and what actually determines your metabolism. Jen also shares her personal journey from keto and carnivore to reintroducing carbohydrates, and how that impacted her energy, hormones, body composition and overall health.

If you are interested in fat loss, gut health, hormones, metabolism and nutrition, this episode will give you a new perspective.

Work with TEAM BROCK ASHBY 💪
Personalised coaching - https://teambrockashby.com/coaching
Free calorie calculator - http://calc.teambrockashby.com/
Daily motivation emails - https://brocvkashby.activehosted.com/f/1

Connect with Brock 👋
Instagram - https://www.instagram.com/brockashby
TikTok - https://www.tiktok.com/brockashby
Email - https://teambrockashby.com/contact

Follow Jen Winkler
Instagram - https://www.instagram.com/jenwinklerwellness
Website - https://jenwinkler.me

Timestamps
0:00 How gut health and blood sugar affect your body
2:00 What is chronically high insulin?
5:58 What to do when you’re doing everything right
18:54 When to start taking supplements
25:43 When keto stopped working for Jen
35:23 How to reintroduce carbs
44:51 What the wellness industry is getting wrong about gut health
51:05 When hormones are actually the problem
1:00:13 What is metabolism?
1:06:26 Quickfire questions
1:14:27 Closing tradition

What are GLP-1 weight loss drugs doing to the fitness industry? Are peptides actually worth the hype? And has science based training gone too far?

In this episode of The Better With Brock Podcast, I sit down with Eric Helms, natural bodybuilder, researcher, and co-founder of 3D Muscle Journey, to talk about the future of fitness.

We discuss the rise of GLP-1 medications such as Ozempic and Wegovy, what happens when people stop using them, and how these drugs may reshape fat loss and the fitness industry. We also explore the concept of the obesogenic phenotype, identity and weight loss, the growing popularity of peptides, and the strengths and weaknesses of the science based fitness movement.

Eric shares his perspective on training volume, full range of motion, hypertrophy research, and how strength training can be effective even with lower training volumes.

If you are interested in fat loss, muscle building, evidence based training, GLP-1 medications, peptides, and the future of the fitness industry, this conversation will give you a lot to think about.

Work with TEAM BROCK ASHBY 💪
Personalised coaching: https://teambrockashby.com/coaching
Free calorie calculator: http://calc.teambrockashby.com/
Daily motivation emails: https://brocvkashby.activehosted.com/f/1

Connect with Brock 👋
Instagram: https://www.instagram.com/brockashby
TikTok: https://www.tiktok.com/brockashby
Email: https://teambrockashby.com/contact

Eric Helms is a strength and conditioning researcher, natural bodybuilder, coach, and educator. He holds a PhD in strength and conditioning and is widely known for his work in evidence based hypertrophy training and nutrition for physique athletes. Eric is also a coach with 3D Muscle Journey and has helped shape much of the modern conversation around science based fitness.

Follow Eric:
Instagram: https://www.instagram.com/helms3dmj/
Website: https://www.3dmusclejourney.com/

Timestamps:
0:00 How GLP-1s are impacting society
6:30 What happens when people stop using GLP-1s
17:12 Identity and the obesogenic phenotype
35:14 Are peptides worth the hype?
55:40 Full range of motion and training volume
1:14:58 Strength training with less volume
1:22:48 Has science based training gone too far?
1:35:40 Quote, book and habit

Let's go 💪

Screen time is the wrong metric.

In this episode, I’m joined by Dr. Catherine Knibbs (PhD), a leading cyber trauma expert and online safety specialist, to unpack what’s really happening to kids online and what parents can actually do about it.

We go beyond the usual “just limit screen time” advice and talk about the signals that matter more than minutes, why online exposure can create real-world trauma responses, and how families can set practical boundaries without turning home into a constant fight. We also dive into the rise of AI, the risks of chatbots and ads being integrated into tools like ChatGPT, and how fast the online landscape is changing for kids and teens.

You’ll also hear Catherine’s take on Australia’s under-16 social media ban, what it could improve, what it might miss, and what she believes is the true long-term solution for protecting children online. Plus, we cover modern parenting challenges like phubbing, why staying relevant matters more than being strict, and whether adult gaming is a harmless way to unwind or a coping tool that can become a problem.

If you’re a parent, educator, or simply trying to be more intentional with technology at home, this conversation will give you a smarter framework than just counting hours.

Dr. Catherine Knibbs (PhD)
Website: https://www.childrenandtech.co.uk/

TEAM BROCK ASHBY 💪
Coaching: https://teambrockashby.com/coaching
Free calorie calculator: http://calc.teambrockashby.com/
Daily motivation emails: https://brocvkashby.activehosted.com/f/1

Get in touch 👋
Instagram: https://www.instagram.com/brockashby
TikTok: https://www.tiktok.com/brockashby
Contact: https://teambrockashby.com/contact

Timestamps
0:00 The problem with just measuring screen time
7:20 The danger of ChatGPT introducing ads
11:58 Guidelines for parents with children online
18:44 The advancement of cyber trauma
25:36 The under-16 social media ban in Australia
36:10 The problem with AI online
42:42 The importance for parents to stay relevant
48:20 How phubbing impacts children
56:06 People are having less children
1:00:36 Is adult gaming a problem?
1:10:39 Quote, book and habit

If this episode helped, please follow the show and leave a review. And tell me your biggest challenge with kids and tech right now.

 

Meredith Mann, also knows as The Peachie Spoon, is well known for her viral recipes, honest nutritional advice and real-life nutrition habits that make life so much easier. In this episode, we outline how to increase protein intake, go-to family meals and Meredith's life with blood sugar issues and how HRT has changed her life.

Follow her here: https://www.instagram.com/thepeachiespoon/

Check her website here: https://thepeachiespoon.com/

Use my FREE calorie calculator 🔥 http://calc.teambrockashby.com/

Join my Motivational Mailing List for daily doses of motivation in your inbox 📧 https://brocvkashby.activehosted.com/f/1

Check out my Team Brock Ashby online personal training programs here 💪 https://teambrockashby.com/coaching

Get in touch 👋
Instagram: https://www.instagram.com/brockashby
Tiktok: https://www.tiktok.com/brockashby
Youtube channel: https://www.youtube.com/channel/UCN5Zx41Q3YBVjhq9RgqmTGQ
E-mail: https://teambrockashby.com/contact

Timestamps:
0:00 - What the fitness industry gets wrong about nutrition
8:50 - Why The Peachie Spoon got into nutrition
19:15 - The Peachie Spoon’s family meals
26:02 - The Peachie Spoon’s viral recipes
28:59 - How women can increase protein intake
39:18 - How to listen to your body
43:25 - How to lift weights if you hate it
48:25 - How HRT changed Meredith’s life
54:56 - Book, quote and habit

Let's go 💪

Solo podcast of the nine things to focus on if you were to restart your fitness journey.

Use my FREE calorie calculator 🔥 http://calc.teambrockashby.com/

Join my Motivational Mailing List for daily doses of motivation in your inbox 📧 https://brocvkashby.activehosted.com/f/1

Check out my Team Brock Ashby online personal training programs here 💪 https://teambrockashby.com/coaching

Get in touch 👋
Instagram: https://www.instagram.com/brockashby
Tiktok: https://www.tiktok.com/brockashby
E-mail: https://teambrockashby.com/contact

Let's go 💪

I’m joined by Kirsten Jackson, an IBS dietitian who helps people make sense of their gut symptoms and build an approach that works.

We cut through the noise around IBS and get clear on what it is, why it is often misunderstood, and what actually moves the needle. Kirsten shares her own IBS story, plus the practical foundations she focuses on with clients, including sleep, stress, exercise, caffeine, and bowel health basics. She also breaks down the Bristol stool chart in a way that makes sense, and talk about the rising conversation around bowel cancer and why awareness matters.

If you have ever been told “it’s all in your head”, feel confused about trigger foods, or want a calmer gut without living on an overly restrictive diet, this episode will help.

Follow her on instagram here: https://www.instagram.com/the.ibsdietitian/

Buy her book here: https://theibsdietitian.com/book

Use my FREE calorie calculator 🔥 http://calc.teambrockashby.com/

Join my Motivational Mailing List for daily doses of motivation in your inbox 📧 https://brocvkashby.activehosted.com/f/1

Check out my Team Brock Ashby online personal training programs here 💪 https://teambrockashby.com/coaching

Get in touch 👋
Instagram: https://www.instagram.com/brockashby
Tiktok: https://www.tiktok.com/brockashby
Youtube: https://www.youtube.com/channel/UCN5Zx41Q3YBVjhq9RgqmTGQ
E-mail: https://teambrockashby.com/contact

Timestamps:
0:00 - Is IBS real?
2:20 - Kirsten’s IBS story
14:03 - Sleep
17:24 - Stress management
23:44 - Impact of exercise on IBS
31:13 - Day on a plate for IBS Dietician
39:35 - Coffee for IBS
42:24 - Bristol stool chart
46:18 - The rise of bowel cancer
47:41 - The anxious generation
51:05 - Quote, Book & Habit

Let's go 💪

Beatrice Caffrey is a nutrition and fitness coach from Ireland who’s built a strong reputation online for practical, no-BS advice that actually helps people make progress with their health.

In this episode, we chat about the real-world side of nutrition: eating behaviours, building better habits around food, and the simple nutritional strategies that make fat loss feel more manageable, especially when it comes to satiety, cravings, and staying consistent. If you want clear, actionable guidance you can apply straight away (without the extremes), you’ll enjoy this conversation with Beatrice.

Follow Beatrice on Instagram here: https://www.instagram.com/beatrice.caffrey_/

Use my FREE calorie calculator 🔥 http://calc.teambrockashby.com/

Join my Motivational Mailing List for daily doses of motivation in your inbox 📧 https://brocvkashby.activehosted.com/f/1

Check out my Team Brock Ashby online personal training programs here 💪 https://teambrockashby.com/coaching

Get in touch 👋
Instagram: https://www.instagram.com/brockashby
Tiktok: https://www.tiktok.com/brockashby
Youtube: https://www.youtube.com/channel/UCN5Zx41Q3YBVjhq9RgqmTGQ
E-mail: https://teambrockashby.com/contact

Timestamps:
0:00 - How Beatrice got into fitness
9:12 - Eating behaviours & how to change them
23:17 - The impact of processed foods
35:05 - Meal plans vs flexible dieting
44:15 - Day on a plate for Beatrice
50:30 - Snacking done wrong
55:20 - Why Beatrice Stopped Drinking Alcohol
1:10:58 - Quote, Book & A Habit

Let's go 💪