In this solo episode of The Get Strong Podcast, I’m sharing a big update—Ryan will be stepping back from the podcast for a while, so I’ll be running the show solo for now. No drama, just life doing its thing. But I’m still here to bring you the straight-up truth about what actually matters when it comes to getting strong and losing fat.

Today we’re talking about the minimum effective dose—aka what’s the least you need to do to actually make progress without burning out or giving up. If you’ve ever felt overwhelmed trying to eat healthy, train hard, sleep more, and walk 10k steps all at once… this one’s for you.

We’ll cover:

• Why calories and protein matter most
• How to stop starting with the hardest habits
• The role of training, movement, and sleep
• And how to build a plan that actually sticks

If you're tired of trying to do everything and want a simpler, more realistic way to get results, this episode breaks it all down.

Get in touch:

Ryan on Instagram: https://www.instagram.com/ryanrubiotrains/

Rahul on Instagram: https://www.instagram.com/rahultaskmaster/

In this solo episode, Rahul opens up about my own fitness journey—how he went from being the overweight kid getting made fun of to finally figuring out what actually works when it comes to getting strong, losing fat, and staying consistent. He covers some of the mistakes he made early on, why motivation from self-hate doesn’t last, the truth about calorie tracking (and why AI trackers suck), and why coaching is about way more than just giving you a plan.

If you’ve ever struggled to stay on track, felt overwhelmed by all the fitness info online, or just wanted to feel better in your body without giving up your favorite foods—this one’s for you. I’ve been there. And in this episode, I break down what helped me and what might help you too.

Get in touch:

Ryan on Instagram: https://www.instagram.com/ryanrubiotrains/

Rahul on Instagram: https://www.instagram.com/rahultaskmaster/

In this episode of the Get Strong Lose Fat podcast, Rahul and Ryan dive deep into why so many people struggle to reach their fat loss goals—not because they don’t have a plan, but because they’re held back by social pressure and fear.

From peer pressure at social events to feeling shame about your body, they break down how to overcome these mental barriers and stay on track. They share personal stories, practical tips, and strategies to help you break free from self-sabotage and finally commit to your goals.

If you're tired of the cycle of 'trying' without seeing results, this episode is for you. Tune in for a dose of tough love, real talk, and actionable steps to build the confidence and consistency you need to transform your body and mindset.

Get in touch:

Ryan on Instagram: https://www.instagram.com/ryanrubiotrains/

Rahul on Instagram: https://www.instagram.com/rahultaskmaster/

You hit your goal weight… now what?

In today’s episode, cohosts Rahul and Ryan break down what actually happens after the diet ends — and why most people end up right back where they started. They talk about reverse dieting, what to expect mentally and physically when adding calories back in, and how to avoid the rebound that ruins your hard-earned progress.

Whether you’re wrapping up a cut or just want to understand how to stay lean without feeling restricted forever, this episode is packed with real talk and actionable advice. The cohosts also get into how coaching should teach you, not just hand you a plan, and why sustainable results always come down to education and execution.

If you’ve ever struggled with what comes after the weight loss, this one’s for you.

Get in touch:

Ryan on Instagram: https://www.instagram.com/ryanrubiotrains/

Rahul on Instagram: https://www.instagram.com/rahultaskmaster/

If you’ve ever wondered what you should be eating before or after a workout, this episode is for you.

In this episode, Cohosts Rahul and Ryan break down pre and post-workout nutrition in the simplest way possible — no fluff, no fear-mongering, just real talk.

They cover why fasted workouts might be killing your progress, what foods actually help performance (yes, even Pop-Tarts), and how to avoid that heavy, sluggish feeling that ruins your lift.

Whether you train first thing in the morning or after work, tune in for a game plan that’s easy to follow and tailored to real life.

Get in touch:

Ryan on Instagram: https://www.instagram.com/ryanrubiotrains/

Rahul on Instagram: https://www.instagram.com/rahultaskmaster/

Keto, carnivore, and other “quick fix” diets are all hype, and they usually backfire. In this episode, cohosts Ryan and Rahul break down the real reason these approaches work short term (hint: it’s not magic), why most people regain the weight, and what to do instead if you actually want sustainable results.

Tune in to discover why band-aid fixes backfire, why carbs are not the enemy, how tracking can help you learn more about your own habits, why the success that you see from these diets on social media is a product of survivorship bias and much more.

If you’re tired of yo-yo dieting and just want to feel strong, lean, and in control of your food again, this one’s for you.

Get in touch:

Ryan on Instagram: https://www.instagram.com/ryanrubiotrains/

Rahul on Instagram: https://www.instagram.com/rahultaskmaster/

If you’ve ever struggled to hit your protein goal, or felt like it’s just too complicated, this episode is for you. Cohosts, Rahul and Ryan, break down why most people miss the mark and how a few small shifts can make hitting your protein target way easier.

This episode covers simple strategies you can use today, including why your day actually starts the night before, how to set up high-protein meals without overthinking it, and why front-loading your day with protein makes everything easier. Plus, some easy snack ideas for when life gets busy.

If you want fat loss and muscle-building to feel way less overwhelming, this episode is a must.

Get in touch:

Ryan on Instagram: https://www.instagram.com/ryanrubiotrains/

Rahul on Instagram: https://www.instagram.com/rahultaskmaster/

In this episode of the Get Strong Lose Fat Podcast, Rahul and Ryan dive into one of the most frustrating fat loss struggles out there: feeling like you’re doing everything right but the scale isn’t moving.

They break down the top 3 reasons this happens—even if you're tracking your calories and hitting the gym. From the classic “weekday warrior” who forgets the weekends count too, to those sneaky bites and unlogged calories that quietly add up, to folks trying to outsmart the process with fad diets—this episode covers it all.

If you've ever said “I’m eating 1800 calories and not losing weight,” this one’s a must-listen. Rahul and Ryan share personal stories, practical advice, and the mindset shifts you need to finally see progress (without obsessing or starting another trendy diet).

Whether you're just starting out or feel stuck in a plateau, you’ll walk away with the tools and clarity to move forward—with confidence.

Get in touch:

Ryan on Instagram: https://www.instagram.com/ryanrubiotrains/

Rahul on Instagram: https://www.instagram.com/rahultaskmaster/