Strength Ritual Pod (SRP)

About Strength Ritual Pod (SRP)

Strength Ritual Pod deconstructs high performers in natural bodybuilding. Each episode pulls practical “decision rules” from athletes and coaches: how they train, how they diet, how they adjust when the plan stops working, and how they stay psychologically stable during the hardest phases of prep. Hosted by Dr. Josh Williams (Clinical Psychologist) -It is a deep dive into the mental performance, training, and nutrition skills that produce repeatable results, especially when you are depleted, doubting yourself, and still expected to execute.

Publisher

Josh Williams

Category

health & fitness

Language

en

Explicit

No

First episode

15 Feb 2026

Latest episode

8 Nov 2026

Latest episodes

20 episodes in the feed.

1. 

   8 Nov 2026

   Brandon Cruz: The Truth About Fat Loss | SRP 20

   Getting shredded comes with a cost. What should you expect during contest prep, and how do you recover when the show is over? In this episode of the Strength Ritual Podcast, I sit down with nutrition and physique coach Brandon DaCruz, host of the Chasing Clarity Health & Fitness Podcast, to talk about fat loss, natural bodybuilding, and post-show recovery. Brandon explains how he prepares clients before starting a calorie deficit, why losing weight too quickly can create problems after the diet, and how getting into stage condition differs from getting lean for everyday life. We discuss hunger, food focus, metabolic adaptation, and the effects of low energy availability on sleep, hormones, and training performance. We also get into the lessons Brandon learned from John Meadows, what evidence-based coaching requires, and why he changed his thinking about deloads and training resensitization. For competitors, we work through the period after the show: returning to maintenance calories, keeping structure around food, managing weight regain, and assessing whether recovery is actually happening. Brandon explains why there is no single body fat percentage or post-show weight target that works for everyone. Subscribe for more conversations on natural bodybuilding, nutrition, and the psychology of training and competition. CHAPTERS 00:00 Introduction 01:00 Brandon’s background and path into coaching 10:52 Lessons from John Meadows 14:45 Why coaches struggle to update their beliefs 19:32 Rethinking deloads and resensitization 24:17 Three non-negotiables for a successful fat loss phase 28:32 Muscle loss, hunger, and post-diet rebound 29:43 What first-time bodybuilding competitors should expect 35:43 Post-show recovery and returning to maintenance 40:47 Keeping the habits that made your diet work 41:51 Refeeds, diet breaks, and practicing maintenance 42:54 How much weight should you regain after a show? 46:47 Signs you’re recovering: performance, sleep, and hormones 51:15 Choosing goals worth the cost 54:34 Where to find Brandon and work with him #FatLoss #NaturalBodybuilding #ContestPrep CONNECT WITH BRANDON DACRUZ Email: bdacruzfitness@gmail.com (mailto:bdacruzfitness@gmail.com) Instagram: @brandondacruz_ Website: www.brandondacruzfit.com

2. 

   25 Oct 2026

   Are We Overcomplicating Women's Fitness? | Dr. Lauren Colenso-Semple | SRP 19

   In this episode of the Strength Ritual Podcast, I sit down with Dr. Lauren Colenso-Semple to discuss the science of female hypertrophy, nutrition, hormones, and bodybuilding. We cover whether women need different training programs than men, the benefits and limitations of creatine, the growing popularity of peptides, and the physiological and psychological consequences of contest preparation. We also discuss low energy availability, menstrual health, post-show recovery, menopause, and why the fundamentals of building muscle remain largely the same for men and women. Find Lauren: Instagram: @drlaurencs1 Website: https://drlaurencs.com (https://drlaurencs.com/) MASS Research Review: https://massresearchreview.com (https://massresearchreview.com/) Subscribe to the Strength Ritual Podcast for more conversations on training, nutrition, psychology, and natural bodybuilding. #StrengthRitual #NaturalBodybuilding #MuscleGrowth #FemaleBodybuilding

3. 

   11 Oct 2026

   From Gamer to Natural Bodybuilding Pro | Jon Mills | SRP 18

   At 33 years old, Jon Mills was smoking two packs of cigarettes a day, drinking upwards of a dozen sodas, and spending most of his time behind a computer screen. After a health scare sent him to the emergency room, he decided something needed to change. Fifteen years later, Jon is an OCB professional natural bodybuilder, certified personal trainer, and founder of FTW Lifestyle. In this episode of the Strength Ritual Podcast, Jon shares his transformation from an unhealthy gamer to a competitive bodybuilder. We discuss how he broke destructive habits, the psychology of behavioral change, and how gaming and bodybuilding can actually complement one another. We also get into his first bodybuilding competition, grief, and what it took to earn his pro card at his very first show. It's a conversation about bodybuilding, identity, and what we can learn about ourselves through difficult experiences. Find Jon Mills: FTWLifestyle.com Instagram: @Jon.Mills.Fit

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Guest appearances

Books guests

Based on episode analysis; this does not confirm that the show is currently accepting guests.