Always Adaptive
Dive into trending health and fitness topics with Evidence Based Coach, Randall James. Having a background in many different exercise modalities, he looks at all exercise through the lens of health AND performance and so provides a unique perspective that's hard to find elsewhere.
Episodes
62 episodes
Are BOSU Balls Bad for Muscle Growth and Strength?
In this video, I’m responding to some comments that have piled up over the past 6 months about some BOSU ball comments I made. I break down some data behind BOSU ball training, instability exercises, force production, and why...
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15:06
Heavy Strength Training SPANKS "Functional Training"... Here's Why
In this video, I break down a 10 month lifting study that compared traditional strength training, plyometrics and sprint training, functional training, and a control group in trained athletes. The researchers tested squat strength, jump height,...
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14:43
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Is Creatine ACTUALLY a Brain Boosting Supplement?
Creatine is one of the most researched supplements in fitness, but its effects on brain health and cognition are often oversimplified.In this episode, I break down the actual human research on creatine and cognitive performance, separati...
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16:09
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Trumps New HHS Has Flipped the Food Pyramid Upside Down!
The new HHS dietary guidelines have sparked controversy, especially after the release of the new inverted food pyramid under Donald Trump’s administration, with RFK Jr. playing a pivotal role in shaping the conversation around food, health, and...
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16:27
Clean Eating vs Calorie Counting: Responding to Comments
In this video, I respond directly to a commenter debating clean eating vs calorie counting, and why this argument keeps coming up in the first place. Using human and animal research on food deprivation, restraint, and cravings, I break down wha...
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13:02
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Is Heavy Resistance Training Superior for Tendon Adaptation?
Is heavy resistance training really better for tendon adaptation, or is strength training being oversold as a way to “target” connective tissue?In this video, I break down what the research actually shows about tendon adaptation in resp...
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15:36
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Practical New Year’s Resolution Tips for Long Term Fitness Success
Every New Year, the same thing happens. Motivation is high, plans are ambitious, and by the second week of January most New Year’s resolutions are already falling apart.In this video, I break down how to approach your New Year’s fitness...
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14:27
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How Much Exercise Do You Actually Need? Lifting AND Running
How much exercise do you actually need to be healthy and perform well? And how does that change if you’re lifting, running, or trying to do both?In this video, I break down what the current research actually says about exercise volume, i...
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21:51
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Dr Mike vs Jason Fung: The Calorie Debate REACTION
Do calories matter or is it all about hormones like insulin? In this video I break down the calorie debate through a long discussion between Dr. Mike and Jason Fung and explain why so many arguments about calories miss the real issue.Ca...
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22:22
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Greg Doucette is WRONG About Science Based Lifting!
Science based lifting is taking fire from every direction right now, and not just from trolls. After Aaron Solomon exposed major flaws in Mike Israetel’s PhD dissertation, a lot of people saw their chance to attack science itself.Creato...
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29:58
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Seed Oil Debate: Dr. Paul Saladino vs Dr. Nick Norwitz Breakdown with Physionic
In this episode, I sit down with Dr. Nic Verhoeven (Physionic) to break down the now-viral seed oil debate between Paul Saladino and Nick Norwitz.Who’s Who:Dr. Paul Saladino, MD – Carnivore diet advocate and founder of Heart &am...
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1:06:20
Responding to YOUR Comments: Israetel, Goggins, and MORE
You guys had A LOT to say this quarter, and some of these comments I couldn't ignore. From people defending David Goggins to calling me out on the lead in protein powder video, to sharing incredible real-life stories about why running actually ...
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23:55
Why Weighted Vest Walking Might Not Be a Fad
Most people think weighted vests are just another short-lived fitness trend, but the science paints a different picture. When used properly, they can boost metabolism, improve blood sugar control, and even help preserve bone density during weig...
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17:18
Are You Consuming LEAD In Your Protein Powder?
Consumer Reports just dropped a bombshell article claiming that many protein powders on store shelves today contain lead in amounts that should concern consumers. But is that the whole story? Not quite.In this video, I dig into what the ...
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16:20
Is Functional Patterns Brainwashing People or Fixing Dysfunction?
Welcome back to the channel everyone. This week, we’re diving into Functional Patterns, the controversial training system founded by Naudi Aguilar that claims to “reprogram the body” through posture, gait, and biomechanics.I’ll break do...
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24:05
David Goggins vs Longevity: When Discipline Turns Destructive
David Goggins is one of the toughest humans alive, but does his mindset actually lead to a longer, healthier life? Or does extreme discipline come with hidden costs?In this video, I break down what makes Goggins so powerful, where his ph...
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25:59
Does Running Make You LOSE Muscle? Lifting, Nutrition, and Intensity Explained
Does running make you lose muscle? Can you actually build muscle while running?In this video, I break down what really happens to muscle mass during running and strength training, and why the old “cardio kills gains” idea doesn’t hold u...
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19:47
TRT Isn’t as Safe as James Smith Claims
Testosterone therapy is one of the most debated topics in fitness right now. With more influencers promoting TRT as a cure all, it’s easy to get swept up in the conversation. But is the story really that simple? In this video, I respond directl...
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26:06
Some of YOU Took Dr. Mikes Side... Responding to Comments
In this video, I’m diving into the comments section and responding directly to what you had to say. A lot of the discussion centers around kettlebell training, bodybuilding versus athletic training, and whether certain exercises are actually ef...
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13:29
Should Runners Lift HEAVY or LIGHT?
Should runners lift heavy weights with low reps or light weights with higher reps? It's a question as old as time. This video provides the honest breakdown on strength training for runners. If you have heard runners should only lift light weigh...
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15:35
Ice Baths for Pain, Hypertrophy, and Mental Health?
Ice baths and cold therapy are everywhere right now, from pro athletes to wellness influencers swearing by them. But do they really work the way people claim? In this video, I take a closer look at the evidence behind ice baths and break down w...
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23:27
Why Dr. Mike Israetel NEEDS Kettlebell Swings
We're back with another Dr. Mike video. I know it seems like I’m picking on him, but after his critique of the kettlebell swing and Turkish get up, it was too ironic to see him take on Vernon Griffith’s Navy Seal Assessment alongside DJ Shipley...
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19:27
Calories In vs Calories Out: Tim Pool Debate Breakdown
In this video I break down the debate between Tim Pool and Phil Labonte on calories in versus calories out. Too many people treat that phrase like it explains everything, or they act like it doesn't matter at all. We're going to live somewhere ...
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28:53
Dr. Mike Israetel is WRONG About the Kettlebell Swing
In this video, I’m breaking down kettlebell swings and Dr. Mike Israetel’s recent take on the “worst exercises,” giving my perspective as a strength and running coach with over a decade in the trenches.We’ll talk about where I agree, wh...
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19:40
Ulcerative Colitis: Blood Work, Prednisone, and Lifting (New Approach)
This video is essentially documenting an N = 1 experiment I conducted on myself after finding multiple studies to back up my theory that you can largely mitigate the side effects of prednisone by taking it intermittently and by exercising. Pred...
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19:29