The Catalyst is your source for information about improving fitness and health. Once a week, host Chris Cooper of Catalyst Fitness bridges the gap between science and ground-level tactics in gyms and coaching practices. The Catalyst is perfect for coaches, trainers, nutritionists, athletes and general exercisers who want to learn more about training. Be sure to subscribe!
Are You Addicted to Caffeine? The 3-Minute Test (And What To Do About It)
In this episode, I share how I realized I was on track for six coffees in a day and use that as a launch point to explain the difference between a coffee habit and true caffeine dependency, including a quick self-test based on withdrawal symptoms, needing more over time, and drinking despite jitters or anxiety. I break down how caffeine blocks adenosine and why your brain adapts by creating more receptors, leading to tolerance and withdrawal. I also cover how coffee on an empty stomach can spike cortisol, raise blood sugar and insulin, and potentially work against fat loss, how chronic stimulation can leave you wired but exhausted, and why afternoon caffeine can reduce deep sleep even if you fall asleep easily. I address kids using high-caffeine energy drinks, then outline practical ways to cut back or quit gradually, delay the first coffee, replace the ritual, and consider a noon caffeine cutoff, ending with an invite to book a free no-sweat intro at catalystgym.com.
00:00 Coffee Wake Up Call
01:01 Am I Addicted
01:27 Withdrawal Versus Habit
02:10 Why Tolerance Builds
03:12 Quick Caffeine Self Test
04:06 Caffeine And Fat Loss
05:44 Adrenals And Stress
06:24 Sleep Quality Trap
07:19 Kids And Energy Drinks
08:58 How To Cut Back
10:33 Quit Plan And Replacements
11:41 Three Takeaways And Wrap
12:37 Fix Your Baseline Energy
6 Oct 2026
"I've just started working out. Why do I feel WORSE?"
In this episode, I explain why some people feel worse before they feel better when they start exercising, and why that doesn’t mean your body is broken. I break down how exercise is a form of stress that raises cortisol, inflammation, and immune activation, which can lead early on to DOMS, fatigue, disrupted sleep, mood dips, anxiety or irritability, getting sick during the post-workout “open window,” and even headaches from poor heat and hydration adaptation. I share typical timelines for soreness, energy, and sleep improving over the first two to three weeks, and I outline what to do: keep the habit but dial back intensity, prioritize recovery with protein, sleep, and hydration, and give it about 21 days before deciding to quit. I also describe Catalyst’s on-ramp program and how to book a free no-sweat intro at catalystgym.com.
00:00 Feeling Worse First
01:01 Exercise Is Stress
02:00 DOMS And The Dip
02:44 Early Week Complaints
03:23 Exhaustion Explained
04:01 Sleep Gets Weird
04:30 Anxiety And Irritability
05:26 Catching A Cold
06:14 Everything Hurts Mindset
06:46 Post Workout Headaches
08:32 How Long It Lasts
09:54 Three Fixes To Try
10:26 Recovery And Three Weeks
11:29 You Are Adapting
11:48 On Ramp Program Invite
6 Oct 2026
What Really Changes After 40 (And How to Take Control of Your Fitness)
I break down what turning 40 actually means for your body and which changes are real versus hype, focusing on muscle loss (sarcopenia), metabolism, hormones, and cardiovascular fitness. I explain that muscle typically declines 3–5% per decade starting in the mid-30s, testosterone drops about 1–2% per year after 30, and VO2 max can decline about 1% per year without training—but none of these are automatic if you lift weights, stay active, sleep well, and eat enough protein. I reference research showing resting metabolism stays relatively stable from your 20s to 60s and that biological aging shifts can happen in bursts around ~44 and ~60, affecting fat processing, risk markers, and even alcohol/caffeine tolerance. I share three key actions: strength train 2–3x/week, eat 25–35g protein per meal across four meals, and start now—then invite viewers to book a free no-sweat intro and InBody scan at Catalyst.
00:00 Turning 40 Myths
00:52 Muscle Loss Truth
01:59 Metabolism Reality
02:48 Hormones And Training
03:30 VO2 Max Decline
04:25 Stanford Aging Shifts
06:16 40 Is Not A Cliff
07:33 Three Action Steps
09:00 Wrap Up And Invite
Reach and audience
Public platform figures. Ratings count people who left a rating, not total listeners.
Apple Podcasts (US)
5.0 / 5
1 ratings
Spotify
5.0 / 5
3 ratings
Podcast Authority Score: 34 / 100
A composite of feed quality, social presence, YouTube performance and engagement. Read the methodology.
Quality
68
Social presence
0
YouTube
0
Engagement
0
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The host host the show. Published by Chris Cooper.
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The show publishes weekly, based on its RSS feed.
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