024: Which fitness tracker metrics should you pay attention to?

025: Get FIT FOR SUMMER with these 6 lifestyle strategies

In this episode, I discuss 6 highly effective strategies to help you lose body fat, build muscle, and get toned over the next 8 weeks leading into summer! These strategies will also help you maintain a healthy weight and body composition for the rest of your life. Resources Adrian’s Books: * Awareness Before Action: A principle-based approach for sustainable weight loss, physical activity, and health: https://a.co/d/13JzP5b [https://a.co/d/13JzP5b] * Skate, Lift, Recover: A simple strength and conditioning framework for high-performance hockey players: https://a.co/d/6xuARmX [https://a.co/d/6xuARmX] Adrian's Links: * Wolffpack Fitness website: ⁠www.wolffpackfitness.com⁠ [http://www.wolffpackfitness.com] * Wolffpack Fitness YouTube channel: ⁠www.youtube.com/@wolffpackfitness⁠ [http://www.youtube.com/@wolffpackfitness] * Wolffpack Fitness Instagram profile: @coach_awolff

024: Which fitness tracker metrics should you pay attention to?

In this episode, I discuss my list of Top 8 fitness tracker metrics you should be focusing on if your goals are to be healthier, get leaner, or improve your athletic performance. I start off with the intro and update you on my progress toward my PhD and other things I have been working on. Then, I dive into the metrics and explain how you can use them to achieve your goals. I start off with the most basic and finish with more advanced. The 8 metrics are... 1. Steps 2. Calorie Expenditure 3. Resting Heart Rate (RHR) 4. Heart Rate Variability (HRV) 5. Sleep Duration and Quality 6. VO2max Estimate 7. Lifestyle Logging 8. Training Load and Acute-to-Chronic Workload Ratio (ACWR) Resources Adrian’s Books: * Awareness Before Action: A principle-based approach for sustainable weight loss, physical activity, and health: https://a.co/d/13JzP5b [https://a.co/d/13JzP5b] * Skate, Lift, Recover: A simple strength and conditioning framework for high-performance hockey players: https://a.co/d/6xuARmX [https://a.co/d/6xuARmX] Adrian's Links: * Wolffpack Fitness website: ⁠www.wolffpackfitness.com⁠ [http://www.wolffpackfitness.com] * Wolffpack Fitness YouTube channel: ⁠www.youtube.com/@wolffpackfitness⁠ [http://www.youtube.com/@wolffpackfitness] * Wolffpack Fitness Instagram profile: @coach_awolff Articles: * Garmin VO2max estimate article: https://support.garmin.com/en-US/?faq=lWqSVlq3w76z5WoihLy5f8 [https://support.garmin.com/en-US/?faq=lWqSVlq3w76z5WoihLy5f8] * Another Garmin VO2max estimate article: https://www.garmin.com/en-US/garmin-technology/running-science/physiological-measurements/vo2-max/ [https://www.garmin.com/en-US/garmin-technology/running-science/physiological-measurements/vo2-max/] * Garmin Acute-to-Chronic Workload Ratio (ACWR) article: https://support.garmin.com/en-US/?faq=C6iHdy0SS05RkoSVbFz066#:~:text=What%20is%20Chronic%20Training%20Load,and%20chronic%20training%20load%20data [https://support.garmin.com/en-US/?faq=C6iHdy0SS05RkoSVbFz066#:~:text=What%20is%20Chronic%20Training%20Load,and%20chronic%20training%20load%20data]. * ACWR peer-reviewed article: https://bjsm.bmj.com/content/50/5/273?__hstc=196135283.0bb2ae1552d2dda845881b6516c33848.1481673600081.1481673600082.1481673600083.1 [https://bjsm.bmj.com/content/50/5/273?__hstc=196135283.0bb2ae1552d2dda845881b6516c33848.1481673600081.1481673600082.1481673600083.1]

023: WORLDWIDE Fitness TRENDS in 2026

In this episode, I discuss: * The differences between a trend and a fad, and a few examples of previous fitness industry fads. * The Top 20 fitness trends to be aware of in 2026, based on the ACSM's Worldwide Survey of Fitness Trends. * Which countries participated in the survey. * Who participated in the survey. * What trends different age groups are focusing on. * And I elaborate on the Top 10 trends and how you can use them to develop and/or improve your own active lifestyle. Resources Adrian’s Books: * Awareness Before Action: A principle-based approach for sustainable weight loss, physical activity, and health: https://a.co/d/13JzP5b [https://a.co/d/13JzP5b] * Skate, Lift, Recover: A simple strength and conditioning framework for high-performance hockey players: https://a.co/d/6xuARmX [https://a.co/d/6xuARmX] Adrian's Links: Wolffpack Fitness website: ⁠www.wolffpackfitness.com⁠ [http://www.wolffpackfitness.com] Wolffpack Fitness YouTube channel: ⁠www.youtube.com/@wolffpackfitness⁠ [http://www.youtube.com/@wolffpackfitness] Wolffpack Fitness Instagram profile: @coach_awolff 2026 ACSM Fitness Trends article: https://journals.lww.com/acsm-healthfitness/fulltext/2025/11000/2026_acsm_worldwide_fitness_trends__future.8.aspx?utm_source=email_marketing&utm_medium=email&utm_campaign=health_hlrp_5Q274L&mkt_tok=NjgxLUZIRS00MjkAAAGewVH-SIDLKi95vtiRE0tXec4oXl3jdRMlbN55l7Ds75da0ZJPziyXnuMvA2z0A5qMhJ8GY_jpeOggMpCnhw4xq4hjf-pEWoZ3n8a6iUNEm7LHAq-wxus0 [https://journals.lww.com/acsm-healthfitness/fulltext/2025/11000/2026_acsm_worldwide_fitness_trends__future.8.aspx?utm_source=email_marketing&utm_medium=email&utm_campaign=health_hlrp_5Q274L&mkt_tok=NjgxLUZIRS00MjkAAAGewVH-SIDLKi95vtiRE0tXec4oXl3jdRMlbN55l7Ds75da0ZJPziyXnuMvA2z0A5qMhJ8GY_jpeOggMpCnhw4xq4hjf-pEWoZ3n8a6iUNEm7LHAq-wxus0]

022: 2025 Reflection and Thoughts on New Year's Resolutions

In this episode, I look back on 2025 and discuss my successes, failures, setbacks, and lessons learned from them. I also give you strategies for coping through difficult life situations and redirecting negative thoughts and energy into behaviors that are more productive. Further, I discuss my top-ranked books and podcasts I read and listened to this year. I finish the episode by explaining why you should stop making New Year's Resolutions, and what you should do instead to achieve your health and fitness goals. Resources Adrian’s Books: * Awareness Before Action: A principle-based approach for sustainable weight loss, physical activity, and health: https://a.co/d/13JzP5b [https://a.co/d/13JzP5b] * Skate, Lift, Recover: A simple strength and conditioning framework for high-performance hockey players: https://a.co/d/6xuARmX [https://a.co/d/6xuARmX] Adrian's Links: * Wolffpack Fitness website: ⁠www.wolffpackfitness.com⁠ [http://www.wolffpackfitness.com] * Wolffpack Fitness YouTube channel: ⁠www.youtube.com/@wolffpackfitness⁠ [http://www.youtube.com/@wolffpackfitness] * Wolffpack Fitness Instagram profile: @coach_awolff Articles: New Year’s Resolution stats: https://www.driveresearch.com/market-research-company-blog/new-years-resolutions-statistics/ [https://www.driveresearch.com/market-research-company-blog/new-years-resolutions-statistics/]

021: PEPTIDE Therapy Explained (Benefits, Risks, Providers, and more)

In this episode, I take a deep dive into the world of peptide therapy. I begin by explaining what peptides are, how they're different from proteins, and what their functions are within the human body. Then, I start to dig into peptide therapy and the potential benefits of some of the most commonly used peptides. I also discuss the current gray areas and legality regarding their use. I close with how to find trusted providers, red flags to be aware of when you're looking for a provider, and practical applications of peptide therapy if you are generally healthy and looking for a boost in some area of your health and fitness. Resources Adrian's books: * Awareness Before Action: A principle-based approach for sustainable weight loss, physical activity, and health: https://a.co/d/e0uzsMX [https://a.co/d/e0uzsMX] * Skate, Lift, Recover: A simple strength and conditioning framework for high-performance hockey players: https://a.co/d/hoD8qrX [https://a.co/d/hoD8qrX] Adrian's Links: * Wolffpack Fitness website: ⁠www.wolffpackfitness.com⁠ [http://www.wolffpackfitness.com] * Wolffpack Fitness YouTube channel: ⁠www.youtube.com/@wolffpackfitness⁠ [http://www.youtube.com/@wolffpackfitness] * Wolffpack Fitness Instagram profile: @coach_awolff Articles: * Peptide Therapy Explained: https://relivehealth.com/hormone-therapy/peptide-therapy-explained-boost-your-health-with-cutting-edge-treatments/#:~:text=Exogenous%20Peptides:%20Your%20body%20can,gaps%20or%20enhance%20certain%20functions [https://relivehealth.com/hormone-therapy/peptide-therapy-explained-boost-your-health-with-cutting-edge-treatments/#:~:text=Exogenous%20Peptides:%20Your%20body%20can,gaps%20or%20enhance%20certain%20functions]. * The Difference Between a Peptide and a Protein: https://www.britannica.com/story/what-is-the-difference-between-a-peptide-and-a-protein [https://www.britannica.com/story/what-is-the-difference-between-a-peptide-and-a-protein] * Tesamorelin Visceral Fat Reduction studies: https://oathpeptides.com/2025/08/12/tesamorelin-clinical-evidence-visceral-adipose-reduction/ [https://oathpeptides.com/2025/08/12/tesamorelin-clinical-evidence-visceral-adipose-reduction/] * BPC-157 and TB-500 stack: https://globalrph.com/2025/11/bpc-157-and-tb-500-background-indications-efficacy-and-safety/ [https://globalrph.com/2025/11/bpc-157-and-tb-500-background-indications-efficacy-and-safety/] * BPC-157 Narrative Review Article: https://pmc.ncbi.nlm.nih.gov/articles/PMC12446177/#:~:text=BPC%2D157%20demonstrates%20robust%20regenerative,its%20use%20approached%20with%20caution [https://pmc.ncbi.nlm.nih.gov/articles/PMC12446177/#:~:text=BPC%2D157%20demonstrates%20robust%20regenerative,its%20use%20approached%20with%20caution]. * The Unregulated World of Peptides article: https://djholtlaw.com/the-unregulated-world-of-peptides-what-you-need-to-know-before-you-inject/ [https://djholtlaw.com/the-unregulated-world-of-peptides-what-you-need-to-know-before-you-inject/] * A closer look at unapproved peptides article: https://apnews.com/article/peptide-injections-risks-side-effects-6f0d391b270f5008932cba909b8fef07 [https://apnews.com/article/peptide-injections-risks-side-effects-6f0d391b270f5008932cba909b8fef07] * GHK-Cu article: https://drdanwool.com/blog/ghk-cu-peptide-for-skin-hair-and-healing [https://drdanwool.com/blog/ghk-cu-peptide-for-skin-hair-and-healing] * Tesamorelin FDA approval for HIV patients: https://www.contagionlive.com/view/fda-approves-f8-formulation-of-theratechnologies-tesamorelin-for-hiv-associated-lipodystrophy#:~:text=Updated%20April%208%2C%202025:%20The,the%20US%20as%20EGRIFTA%20WR [https://www.contagionlive.com/view/fda-approves-f8-formulation-of-theratechnologies-tesamorelin-for-hiv-associated-lipodystrophy#:~:text=Updated%20April%208%2C%202025:%20The,the%20US%20as%20EGRIFTA%20WR]. * Comprehensive Review of the Safety and Efficacy of Thymosin Alpha 1 in Human Clinical Trials: https://pubmed.ncbi.nlm.nih.gov/38308608/ [https://pubmed.ncbi.nlm.nih.gov/38308608/] Providers: * Relive Health: https://relivehealth.com/medical-providers/ [https://relivehealth.com/medical-providers/] * International Peptide Society: https://peptidesociety.org/find-a-practitioner/ [https://peptidesociety.org/find-a-practitioner/] * TRT MD Health Clinic Las Vegas: https://trtmd.com/meet-our-staff/ross-vantwerp/ [https://trtmd.com/meet-our-staff/ross-vantwerp/]