The Kris Gethin Podcast

You can have your training, nutrition, supplements, and recovery dialed in and still overlook one of the most powerful inputs your body receives every day: light. From the moment you wake up to the screens, LEDs, office lighting, and nighttime exposure around you, your light environment may influence your circadian rhythm, recovery, sleep, and performance. In this episode, Alex Kikel and I break down how different wavelengths of light interact with the body, why morning and evening light matter, and where red and near-infrared light may fit into a performance-focused routine. We also look at what you can do for free, what is worth spending money on, and where biohacking starts becoming unnecessary overkill. The goal is simple: understand the mechanism, control the basics first, and use technology only when it actually adds something. What's Discussed: (12:47) Why light should matter for performance and body composition. (19:14) Blue light, near-infrared light, and what your environment is missing. (23:48) The simplest light protocol you can do for free. (34:15) How light fits into fat loss, muscle, and recovery. (42:46) Why the first few minutes of your morning matter. (54:20) Why sleep supplements cannot fix a bad nighttime environment. (57:08) Using red and near-infrared light around your workouts. (1:06:45) Red light for skin, hair, and recovery protocols. (1:13:35) Light habits: overrated or underrated. (1:17:28) The $0, $100, and $10,000 light protocol. (1:20:29) Why jumping straight to expensive biohacks can backfire. If you train hard, care about recovery, and want to see the tools, supplements, and products I personally recommend, head to krisgethin.com/pages/recommendations To receive my free book, A Guide to Biohacking, leave an honest review on the platform where you listen to the podcast, then email a screenshot to [email protected] Thank You to Our Sponsors! Structured Water by Natural Action: Want to upgrade the quality of the water you drink every day? Head to naturalaction.com and use code KRIS at checkout. Hydrogen Rich Water: Want an easy way to add molecular hydrogen to your hydration routine? Head to drinkhrw.com/pages/h2-in-sports and use code GETHIN for 10% off. Find More From Kris Gethin: Website: krisgethin.com/ Instagram: @krisgethin/ YouTube: youtube.com/krisgethin 2 Shred: unmatchedsupps.com/products/2shred Find Out More About Alex Kikel: Website: theprepcoach.com/ Instagram:@alex_kikel YouTube: @alexkikelTPC TPC Army: skool.com/tpcarmy/about

Kris Gethin shares his personal journey through motivation struggles, the importance of discipline, and how to adapt training routines to maintain health and purpose. This episode offers practical insights for anyone facing a dip in enthusiasm for fitness and life. Chapters 00:00 Introduction to Kris Gethin's Motivation Struggles 01:54 Why Motivation Cannot Be the Foundation of Your Behavior 04:09 The Changing Reasons for Training as We Age 06:56 The Spiritual and Stewardship Perspective on Taking Care of the Body 11:09 The Power of Discipline and Changing Your Training Routine 14:59 Acting Without Waiting for Motivation to Return 17:52 Recap: Key Lessons for Maintaining Consistency 19:46 Final Thoughts: Responsibility and Moving Forward Resources FightCamp — An interactive at-home boxing and kickboxing training system with expert-led workouts, equipment, and performance-tracking technology. I often use this as my functional workout on non-training days Code: GETHIN10 — 10% off your order Better Bodies / GASP — Performance-focused gym apparel and training gear that I have been wearing since 2005 - designed for serious lifters. Code: KRIS15 — 15% off your order Bahé Trainers — Comfortable running, training and hiking shoes featuring grounding/earthing technology designed to create an electrical connection with the earth. Code: KRIS15 — 15% off your order Nutrition Solutions — Prepared grass fed, humane raised, organic and antibiotic free meal solutions that make it easier to stay consistent with your nutrition when life gets busy. I have used them weekly since 2015 Code: LEGACY20 for your discount Find More From Kris Gethin Website: krisgethin.com/ Instagram: @krisgethin/ YouTube: youtube.com/krisgethin Tik Tok: @krisgethin

As we age, our bodies change — and so should our approach to training. In this episode, Kris Gethin shares his journey from competitive bodybuilding to a more functional, sustainable fitness routine as he navigates his 50s. He breaks down his current training split, why recovery now drives his results more than volume ever did, and how he stays mentally locked in even as the workouts themselves have changed. What You'll Learn Why Kris moved away from six-day, heavy-lifting training as he entered his 50s How his goals shifted from pure muscle-building to functionality and long-term health The training split he follows now, and why fewer days doesn't mean less intensity What actually drives hypertrophy at this stage of life (hint: it's not more volume) How he approaches sleep, stress, and nutrition to support recovery Why seeking out discomfort is still central to his mindset, even with a lighter schedule Chapters 00:00 Introduction and Kris Gethin's background 01:53 Training in his 30s and 40s versus now at 50 04:12 His current workout split and modifications 06:05 Impact of aging on recovery and joint health 07:57 The role of hormonal health and lifestyle factors 09:51 Changes in diet and supplementation over the years 12:12 Maintaining mental intensity and motivation 14:04 Making workouts more challenging and functional 15:52 Final thoughts and advice for aging athletes Resources FightCamp — An interactive at-home boxing and kickboxing training system with expert-led workouts, equipment, and performance-tracking technology. I often use this as my functional workout on non-training days Code: GETHIN10 — 10% off your order Better Bodies / GASP — Performance-focused gym apparel and training gear that I have been wearing since 2005 - designed for serious lifters. Code: KRIS15 — 15% off your order Bahé Trainers — Comfortable running, training and hiking shoes featuring grounding/earthing technology designed to create an electrical connection with the earth. Code: KRIS15 — 15% off your order Nutrition Solutions — Prepared grass fed, humane raised, organic and antibiotic free meal solutions that make it easier to stay consistent with your nutrition when life gets busy. I have used them weekly since 2015 Code: LEGACY20 for your discount Find More From Kris Gethin Website: krisgethin.com/ Instagram: @krisgethin/ YouTube: youtube.com/krisgethin Tik Tok: @krisgethin

You can nail your training, nutrition, supplements, and sleep routine and still overlook one variable that surrounds you all day: your technological environment. Phones, Bluetooth, Wi-Fi, wearables, cars, and constant connectivity may be adding another layer of physiological stress at the exact time you are trying to recover, perform, and switch your nervous system off. In this episode, Alex Kikel and I break down how EMFs interact with the body, why professional athletes are beginning to pay attention, and where exposure may be affecting recovery and performance. More importantly, we look at what you can realistically control, what may be overkill, and how to improve your environment without turning optimization into another source of stress. What's Discussed: (02:29) Why pro athletes are paying attention to EMFs. (04:21) Coherent vs. non-coherent EMFs. (15:26) EMFs, recovery, and fat loss. (39:23) EMF exposure inside modern cars. (50:53) Keeping your phone against your body. (52:31) Phones, EMFs, and your sleep environment. (58:17) When wearables create more stress. (1:11:49) When biohacking becomes counterproductive. (1:22:07) EMF habits: overrated or underrated. If you train hard, care about recovery, and want to see the tools, supplements, and products I personally recommend, head to krisgethin.com/pages/recommendations To receive my free book, A Guide to Biohacking, leave an honest review on the platform where you listen to the podcast, then email a screenshot to [email protected] Thank You to Our Sponsors! Structured Water by Natural Action: Want to upgrade the quality of the water you drink every day? Head to naturalaction.com and use code KRIS at checkout. Hydrogen Rich Water: Want an easy way to add molecular hydrogen to your hydration routine? Head to drinkhrw.com/pages/h2-in-sports and use code GETHIN for 10% off. Find More From Kris Gethin: Website: krisgethin.com/ Instagram: @krisgethin/ YouTube: youtube.com/krisgethin 2 Shred: unmatchedsupps.com/products/2shred Find Out More About Alex Kikel: Website: theprepcoach.com/ Instagram:@alex_kikel YouTube: @alexkikelTPC TPC Army: skool.com/tpcarmy/about

Creatine has long been associated with bodybuilding and strength training — but its potential benefits extend far beyond the gym. In this episode, Kris Gethin dives into the evolving research on creatine's impact on cognitive function, mental health, and even its role during periods of sleep deprivation. Chapters 00:00 Introduction to creatine's expanding benefits 02:16 Research on creatine and cognitive performance 04:31 Creatine's relevance for sleep-deprived individuals 06:44 Creatine's potential in anxiety and mental health 09:25 The challenge of increasing brain creatine levels 09:52 GAA as a precursor to enhance creatine levels 11:17 Research on GAA and cognitive performance 12:15 Future directions: brain-focused creatine research 13:09 Personal insights and practical applications of creatine 14:35 Conclusion and next steps for research and health Resources & Links 💪 Shop Unmatched Supps Creatine This content is for informational purposes only and is not medical advice. Talk to your doctor before starting any new supplement, especially if you are pregnant, managing a health condition, or taking prescribed medication for depression or other mood disorders.