He created 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  

02:16 Jeff's Mission  

05:43 Training the World's Best Athletes  

06:30 Motivation vs. Discipline  

07:57 Advice for People Struggling to Get Started  

10:27 What Motivates Jeff's Audience?  

14:29 The Impact of Doing Hard Things  

17:23 Are There Exercises Jeff Avoids?  

18:11 Deepest Motivators for Fitness  

21:43 Surface-Level Motivators for Fitness  

23:20 How to Look Good Physically  

25:07 How to Lose Body Fat and Get Leaner  

25:57 Less Obvious Nutrition Offenders  

27:40 What to Look for on Food Labels  

29:06 What Jeff Eats in a Day  

33:50 Getting Rid of Stubborn Belly Fat  

38:43 Misconceptions About Abs  

40:47 Long-Term Consequences of Steroid and Growth Hormone Use  

44:38 Training for Longevity  

50:17 Top 3 Overlooked Elements of Training  

52:16 Improving Flexibility and Mobility  

54:07 Workout Demo: 5 Key Exercises for Longevity  

59:24 Ads  

01:00:24 Why These 5 Exercises Matter for Longevity  

01:03:11 Most Important Functional Movement: Thoracic Spine Rotation  

01:11:21 Exercises to Prevent Hunching with Age  

01:14:36 Train Longer or Harder?  

01:16:32 Importance of Proper Form  

01:19:35 What Is Nerd Neck?  

01:21:20 Common and Avoidable Gym Injuries  

01:24:15 How to Do Less and Achieve More  

01:26:54 7-Day Comprehensive Workout Plan  

01:30:48 Sets and Reps for These Workouts  

01:32:07 Growing Biceps  

01:33:57 Grip Strength and Its Link to Longevity  

01:39:26 Women's Average Grip Strength  

01:41:58 Can Grip Strength Be Trained Individually?  

01:42:30 How to Avoid or Improve Back Pain  

01:47:58 Jeff's Opinion on Standing Desks  

01:52:20 Jeff's Advice on Supplements  

01:53:49 Creatine Benefits and Misconceptions  

02:01:20 Are Some Protein Powders Better Than Others?  

02:02:51 Foods Jeff Would Never Eat  

02:03:33 Jeff's View on Melatonin  

02:04:29 Is There an Optimal Way to Sleep?  



You can follow Jeff, here:

YouTube - https://bit.ly/4mfLt1B 

Instagram - https://bit.ly/3YKF58s 

Athlean-X - https://bit.ly/4dnOU2k 



You can purchase Jeff’s book, ‘AthleanX's Train Like an Athlete: Intelligent Training to Build the Ultimate Body’, here: https://amzn.to/4j6g6Up 



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Research document: https://stevenbartlett.com/wp-content/uploads/2025/05/DOAC-Jeff-Cavaliere-Independent-Research-further-reading.pdf




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The Truth About Creatine, Belly Fat, and Getting Shredded! Jeff Cavaliere (The Muscle Expert)