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PODCAST

Autonomy by GMB Fitness

Autonomy means deciding and moving. Ryan, Andy, and Jarlo aren"t here to shill for some stupid supplement company. This show explores fitness as a way to play your own game and do more of what matters, all based on decades of training, coaching, and clinical experience. And truly awful jokes. If you hate every formulaic fitness podcast, you just might be in the right place.

health & fitness fitness

All Episodes

35:49

The One Thing Limiting Your Training Progress

Autonomy by GMB Fitness ·

2026/04/21

Ask a question In this episode, Andy and Ryan explore the concept of bottlenecks in training, emphasizing how identifying and addressing the main limiting factor can accelerate progress. They discuss practical methods for assessment, common misconceptions, and real-world examples to help listeners optimize their fitness routines. Key Topics Theory of constraints in trainingIdentifying bottlenecks in fitnessAssessment methods: strength, flexibility, controlPractical examples: handstands, pull...

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39:46

When Sleep Advice Fails

Autonomy by GMB Fitness ·

2026/04/02

Ask a question Sleep Is a Practice We've talked about sleep before — our PM routines, keeping it dark and cool and quiet, putting down the phone, all the adulting 101 tips that every Instagram account and bestselling book has been yelling at you for years. You know all of it. So we polled 119 members of our coaching community about their sleep. A third of them are struggling, and the comments made one thing very clear: nobody has a knowledge problem. They have a life problem. Toddlers, meno...

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31:43

Red, Yellow, Green: When to Push & When to Shift

Autonomy by GMB Fitness ·

2026/03/18

Ask a question Most people know when to back off their training, but only once something already hurts. That’s the problem. In this episode, we break down why pain and fatigue are lagging indicators, and how to start using earlier signals to guide your training instead. You’ll learn how to recognize when you’re actually ready to push harder, not just when you need to stop, and how to adjust your sessions based on what’s really going on in your body and your life. If you’ve ever felt stuck bet...

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28:08

Light Switch vs Dimmer: The Grey Zone Where Real...

Autonomy by GMB Fitness ·

2026/03/10

Ask a question Many people think progress only happens on the days when they push themselves to the limit. Everything else feels like falling behind. In reality, most productive training happens in the middle. The grey zone between maximum effort and total rest is where you can practice skills, build muscle, develop endurance, and accumulate consistent work without constantly needing long recovery periods. Autoregulation helps you learn how to operate in that middle range. Instead of reacting...

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30:35

What If You Just Don't? Intention and Integration

Autonomy by GMB Fitness ·

2026/02/17

Ask a questionThis episode is a rambling and unfocused mess. OK, so it's a little better than that, but the truth is that "how do I integrate more training into my life" is a really broad question, and any focused, succinct answer would be incomplete.What you'll actually get is Ryan and Andy working through the tension between movement snacks and real training sessions, why 15 focused minutes beats 90 minutes of scattered effort, and the five words that have repeatedly saved Andy

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44:44

Reps Don't Count - Organizing Your Training Around...

Autonomy by GMB Fitness ·

2026/02/10

Ask a questionAndy and Ryan discuss the use of timed sets vs rep counting in the Praxis Protocol, emphasizing the importance of quality movement over quantity. The conversation covers the significance of adjusting intensity, the idea of mechanical drop sets, and the distinction between time under tension and time under attention. They also address how to measure progress without relying on numerical goals, encouraging listeners to focus on their improvement in movement quality.TakeawaysGMB

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49:17

Training Smarter, Not Louder: A Better Way to Make...

Autonomy by GMB Fitness ·

2026/01/22

Ask a question If you’ve been training for years but still feel like you're not sure how to keep progress going, have random aches hanging around, and every new “must-do” tip online is somehow making it worse. Then this episode is for you! Jarlo sits down with Dr. Jason Silvernail (DPT, DSc, U.S. Army Colonel, strength coach) to talk about the problem most people don’t realize they have: it’s not a lack of information… it’s a lack of a way to sort it. They unpack why modern fitness advice sw...

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64:18

Osteoarthritis Isn’t “Wear and Tear” — Movement,...

Autonomy by GMB Fitness ·

2025/10/25

Ask a question Osteoarthritis is often blamed on “wear and tear,” but the truth is far more empowering. In this episode, orthopedic surgeon Dr. Howard Luks joins us to break down what’s really happening inside your joints — and why movement, not rest, is the key to healing and longevity. We talk about: •Why osteoarthritis isn’t caused by using your joints too much •The link between metabolic health, inflammation, and joint pain •When surgery or treatments actually make sense •How strength, m...

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35:05

Training Around Minor Injuries

Autonomy by GMB Fitness ·

2021/09/24

The most requested topic from a recent round of surveys, how to train around minor injuries is a real and pertinent issue for all of us at some point or another. Whether you wake up one morning with a crick in your neck or you twist your ankle while running, learning to train with limitations is a skill that can be learned. In this episode, we dive into what constitutes a minor injury, why it's important to keep moving, and how to assess your situation and stay productive so you don't feel

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41:21

Bored? Good. Here's Why . . .

Autonomy by GMB Fitness ·

2021/09/10

"It's time to make the Donuts."In a few recent polls, we found that about half of you say you move on from a training program when it gets boring. Given that repetition is basically requisite to any physical training, we thought we’d tackle this topic and vouch for the grind of donut making.Boredom is part of the process. Whether you learn to get interested in the details or just accept the repetition and cruise through it, sexy results come from unsexy efforts. As do delicious

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39:53

Q&A-Hole: Not the Answers You Were Looking For

Autonomy by GMB Fitness ·

2021/08/26

On any given day, we get dozens if not hundreds of questions on our YouTube videos, social posts, and via email. And we enjoy answering them because we never want you to get stuck or give up. Most of our answers have carry-over to whatever situation you find yourself in, so we thought we'd share the love.In this episode, Ryan and Andy answer a handful of commonly asked questions. Some of these are about advanced skills and others are about how or where to begin. So whether you've been

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22:14

You Are NOT An Athlete

Autonomy by GMB Fitness ·

2021/08/12

Nike says that "if you have a body, you're an athlete." That's BS, and it can lead to poor decisions and wasted energy that don't benefit you. Of course, you may be an athlete. We've worked with clients competing at all levels in just about any sport or activity you can name. But the vast majority of people we work with are definitely not athletes. What does that mean? Are we saying they're not good enough? Serious enough?No. Simply that their lives don't

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22:07

How to Play with Yourself

Autonomy by GMB Fitness ·

2021/07/23

Play is a topic that is often left out of the conversation in fitness.This is in spite of the fact that experimentation, exploration and going off script is at the core of many physical training disciplines—dance, martial arts, acrobatics, any sport you play. However, play is not just free form improvisation or what children do on the playground; it requires a foundation in what you are practicing.In this episode, we get into a subject that is near and dear to our hearts and some of our other parts:

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42:37

Minimize Training While Maximizing Gains

Autonomy by GMB Fitness ·

2021/07/15

Chances are if you like what we do at GMB, you don’t want to spend hours each day working out. Like us, you want to focus on just the essentials in order to help you better enjoy the things you love to to do like practicing your martial arts and being active with your families. In this episode, we were happy to be able to chat with Philip Chubb, otherwise known as the Mindful Mover, in which we discuss how to minimize the time you spend training while maximizing the range of gains you make.This is

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29:10

Rule #1 (Don't Die)

Autonomy by GMB Fitness ·

2021/07/02

Martial art has its history in combat, so as a company founded by three martial artists, Rule #1 (Don't Die) is fundamental to GMB. If you die, you don't get to do anything else. It's over. That's the end. It might sound dramatic but self-preservation is key to making any kind of progress. While this seems like a fairly basic and obvious fact, it is one that often falls to the wayside when we start taking on new challenges.In this episode, we talk about how everything comes with

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41:29

Raising Strong Girls, Part 2 (Juliet Starrett)

Autonomy by GMB Fitness ·

2021/06/18

As a company founded by three dudes, GMB might seem like a very male centric company. But about half our team is women. The three dudes are married. Two of us have daughters, so raising strong girls and women is something we actually care about deeply.So we got in touch with one of the coolest, most successful and badass women we know: Juliet Starrett. She’s the CEO of TheReadyState.com, an attorney, and a champion athlete. She’s also a mother of two teen girls and has managed not to tear out all

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34:15

Raising Strong Girls, Part 1 (Juliet Starrett)

Autonomy by GMB Fitness ·

2021/06/11

As a company founded by three dudes, GMB might seem like a very male centric company. But about half our team is women. The three dudes are married. Two of us have daughters, so raising strong girls and women is something we actually care about deeply.So we got in touch with one of the coolest, most successful and badass women we know: Juliet Starrett. She’s the CEO of TheReadyState.com, an attorney, and a champion athlete. She’s also a mother of two teen girls and has managed not to tear our all

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25:49

No, "Prep" is NOT just a Warm-Up

Autonomy by GMB Fitness ·

2021/03/05

We get it - you were born before the turn of the millennium, so much of your knowledge of health and fitness comes from the Jane Fonda Workout VHS and watching interviews with Arnie in junior high PE class. But you’re a grown-ass adult, and you’re still capable of learning new things.It’s time to learn how to prepare your body for a productive training session.“But I heard warming up is a waste of time!” I’m sure your buddy with the bad back who told you this helpful tidbit had your best interests

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29:41

YouTube: A Love/Hate Story

Autonomy by GMB Fitness ·

2021/02/25

Why buy a program when there are 50 billion free workouts on YouTube? Precisely because there are 50 billion free workouts to parse through.In this episode, we talk about the good, bad, and ugly of the free content on YouTube.We cover:what YouTube is useful for and its limitationsthe appeal of fitness videoshow we learn by mirroring what we see how that differs from training and true autonomysome of our favorite YouTube channelsLearn how to use YouTube to help you make the best decisions for you and

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24:56

Beware of People with Easy Answers

Autonomy by GMB Fitness ·

2021/02/18

"Just squat!" "Just do intermittent fasting!" As sentient beings in the 21st century, we all have pretty solid bullshit detectors by now, but when we're facing challenges, it's still tempting to believe the easy answers. And why not? Mostly, they're offered in earnest from friends with the best of intentions. But sometimes, there's an insidious bias behind the rec.In either case, "just X" is usually masking a litany of gotchas and caveats that you

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154 results

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