Simple Habits That Shred Body Fat & Transform Health!

Hey, it's Robert Sikes here. I just had an amazing chat with Austin Paulsen, and I gotta tell you, this episode was packed with so much good stuff about bodybuilding, nutrition, and even life outside the gym. Austin's been around the block in the fitness world, and we got real about everything from hormone health to keto strategies, and even some family talk. If you want to get the inside scoop on what it takes to be a pro in this space and how to manage all the ups and downs, stick with me here.

The Truth About Performance Enhancing Drugs and Testosterone

One of the deeper parts of our talk was about performance-enhancing drugs (PEDs), testosterone replacement therapy (TRT), and the whole landscape of hormone health today. Austin has been open about being on TRT for years due to a pituitary tumor that shut down his natural testosterone production. But he's also been off TRT for over a year and working hard to boost his fertility naturally.

We discussed how TRT and hormone therapy have become mainstream, with clinics popping up everywhere. The tricky part is sorting through all the noise and misinformation. Austin pointed out that while more education is coming out, there's also a lot of false information floating around.

"I feel like more education's coming out finally to actually get blood work done and to actually try and be healthier with using PEDs."

We also discussed how average testosterone levels seem to be dropping across all age groups, which might be linked to environmental factors, stress, and lifestyle. It's not just about taking hormones; it's about understanding why levels are low in the first place.

Here's a key takeaway for you: managing stress, sleep, and reducing exposure to things like xenoestrogens (chemicals that mimic estrogen) in soaps, clothes, and food packaging can make a big difference.

How Austin Approaches Nutrition

Austin shared his flexible yet precise approach to nutrition. He's all about balancing macronutrients and tracking calories carefully, especially when prepping for bodybuilding shows. But he also knows that people can get overwhelmed by tracking, so he tries to keep things manageable.

He explained how some people in the keto and carnivore communities sometimes dismiss calories as irrelevant, focusing only on hormones like insulin.

For serious competitors, he's very strict with hitting macro goals daily, adjusting them week to week based on progress. But he also encourages people not to be slaves to tracking if they're happy with their results.

And here's a cool insight: Austin recently experimented with a "two-week peak week" strategy for contest prep, instead of the traditional one-week peak. The idea is that starting peak prep earlier can boost adherence and mental focus.

Peptides, Supplements, and the Weight Loss Industry

We got into the controversial topic of peptides and weight loss aids that are becoming popular in health clinics. In the podcast, we both have a chuckle out of a story about a woman who lost weight using peptides but was still eating mostly peanut butter for protein, which isn't ideal.

He warns that these aids can be tools but won't fix root problems if people don't also change their diet and exercise habits.

That's a great reminder that no magic pill replaces good nutrition and training.

Life Beyond the Gym: Real Estate and Entrepreneurship

Outside of fitness, Austin is an entrepreneur with multiple businesses, including a coaching business and a media company. He also shared some of the challenges he faced balancing business, fitness, and relationships.

It's inspiring to see someone juggling so many parts of life while still staying true to their passion for health and coaching.

Walking the Walk: Movement, Stress, and Mental Health

We agreed on the importance of movement, even outside of formal workouts. Austin said he tries to get outside and do some manual labor to break up the stale environment of sitting at a desk all day. I shared how I try to move intuitively, not obsessively tracking steps, but knowing when my body needs a break from sitting.

Stress was a big theme throughout our talk. Austin's experience shows that managing stress and sleep is as important as any supplement or workout plan.

Wrapping Up: The Balance of Science, Psychology, and Life

What really stood out to me in this conversation was how much bodybuilding and nutrition are not just science—they're psychology and lifestyle too. The way you think about your prep, your stress, your family, and your habits all interact to shape results.

Frequently Asked Questions:

Is tracking macros necessary for everyone?

Not always. Austin says if you're happy with your body and performance, you don't have to be a slave to tracking. But if you want specific results, tracking helps manage and adjust your nutrition objectively.

What's the deal with testosterone levels dropping in men?

Many factors, like stress, sleep, environmental toxins, and lifestyle changes, are believed to contribute. TRT is more common now, but it's important to consider root causes and not just treat symptoms.

Are peptides and weight loss aids a good shortcut?

They can help as tools, but without changing diet and exercise habits, they're not sustainable. Austin stresses the importance of fixing underlying issues.

How important is a psychological mindset during contest prep?

Very important. The excitement and mental focus during peak week or prep can actually influence your body's response and fat loss, not just the numbers on your plate.

Can a high-fat ketogenic diet help with muscle gain?

Austin is experimenting with this approach now. Early signs suggest it might help maintain metabolic flexibility and limit fat gain when eating in a surplus, but more research and personal testing are needed.

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