Are you wasting your money on fancy recovery gadgets that promise faster gains and better fitness? From cold plunges to compression boots, the fitness world is flooded with sexy tools that promise to boost recovery, but are they really worth it? In this episode, Dr. Ryan Hewitt breaks down the real science (and BS) behind today's most popular recovery methods.

In this episode, Dr. Ryan tackles the shiny world of recovery hacks, from cold plunges and saunas to massage guns and Kinesio tape. Drawing from 18+ years of clinical experience and personal experimentation, Dr. Ryan cuts through the noise and lays out what actually supports muscle growth and performance, and what’s just hype.

He lays a strong foundation with the “big three” of recovery, sleep, nutrition, and stress management, arguing that no device or therapy can replace these essentials. Then he dives into his top 10 most commonly asked-about recovery tools, giving each one a clear-eyed verdict based on science, personal use, and clinical results. Whether you're a fitness enthusiast or just tired of being sore all the time, this episode will help you recover smarter, not spendier.

Takeaways:

Sleep is the #1 recovery tool, more powerful than any gadget or supplement.

Nutrition and stress management are non-negotiables; start there before anything else.

Cold plunges feel good after, but may blunt muscle growth, a “leave it” unless you love it.

Massage and sauna can help if they move you toward a relaxed, parasympathetic state.

Most tools (IVs, PMF mats, compression boots) offer little-to-no real benefit for muscle recovery or fitness gains.

“Recovery isn’t sexy, it’s discipline. And the sooner you accept that, the faster you’ll grow.”

If this episode saved you time or money, or just made you rethink your foam roller obsession, share it with a friend, subscribe, and leave a review. Want more real talk about recovery, movement, and mindset? Stay tuned, and stay weaponized.

Learn more about Dr. Ryan Hewitt by visiting the following links:

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You’re training, you’re sweating, you’re eating kinda healthy… so why aren’t you seeing the results? In today’s episode of The Weaponized Body Podcast, Dr. Ryan Hewitt cuts through the noise and lays out the five hidden reasons your body transformation has stalled, no fluff, just truth.

So many of us think we’re doing everything “right.” We show up at the gym, we eat clean (mostly), and we tell ourselves that our late nights or weekend drinks aren’t really the issue. But what if you’re stuck in unconscious incompetence, where you don’t even know what’s sabotaging your gains? Dr. Ryan walks through the exact blind spots that are robbing you of results and shows you how to move from frustration to transformation.

In this no-nonsense solo episode, you’ll learn the five foundational factors that most people overlook. From sleep to food tracking, from strength programming to cutting alcohol, and even bloodwork, you’ll hear exactly what needs to shift in your routine to finally build the strong, lean, confident body you’ve been grinding for. This episode is both a wake-up call and a blueprint.

Takeaways:

Sleep is the real gym. Your deepest gains come during recovery, not reps.

You’re probably lying to yourself about what you eat. Tracking macros is non-negotiable.

Cardio alone won’t cut it. Progressive overload is the path to lean muscle.

Alcohol is destroying your recovery. Even a drink or two can stall progress.

Bloodwork is the cheat code. Without it, you’re just guessing at your health.

“If you're training hard but not seeing results, it’s not about working harder, it's about removing the roadblocks you’ve ignored for too long.” – Dr. Ryan Hewitt

If this hit home, share it with a friend who needs a reality check. Rate the podcast. And don’t just listen, journal what your personal blind spots might be. Then start tracking. Start testing. Start transforming.

Learn more about Dr. Ryan Hewitt by visiting the following links:

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What if the key to faster recovery, sharper performance, and even looking younger wasn’t a pill or a shot, but something your body already makes? In this episode of The Weaponized Body Podcast, Dr. Ryan Hewitt unpacks the truth about growth hormone and why it’s often called the body’s “anti-aging” hormone. If you’ve ever struggled with stubborn belly fat, slower healing, or lagging energy as you’ve aged, this conversation will change the way you think about recovery and longevity.

Dr. Ryan breaks down growth hormone in plain English, how it’s produced, why it declines with age, and the massive role it plays in muscle repair, fat metabolism, collagen production, mood, and brain health. From sleep and nutrition to resistance training and cutting-edge peptide therapies, you’ll discover natural and science-backed ways to optimize this powerful hormone without wrecking your health. You’ll also hear about the latest research on peptides like CJC-1295, tesamorelin, and ipamorelin, and how they can synergize with your body’s natural rhythms to restore performance and vitality.

What you’ll learn in this episode:

Why growth hormone is more than a “bodybuilder’s hormone” and essential for everyday recovery.

How GH and IGF-1 work together to regulate muscle, fat, bone, and brain health.

The #1 lifestyle factor most people neglect that crushes growth hormone production.

The difference between growth hormone replacement vs. peptides that stimulate natural production.

How to safely and effectively use peptides as part of a recovery and longevity strategy.

“Growth hormone isn’t about vanity, it’s about quality of life. When you optimize it, you’re simply amplifying what your body is already designed to do.”

If this episode challenges the way you think about recovery and aging, share it with a friend who needs to hear it, and make sure you’re subscribed so you never miss an episode of The Weaponized Body Podcast.

Learn more about Dr. Ryan Hewitt by visiting the following links:

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What if your body could recover like Wolverine, quickly healing torn tendons, aching joints, or gut damage with near-superhuman speed? Sounds like science fiction… but in today’s episode, Dr. Ryan Hewitt dives deep into the buzz around BPC-157, a peptide earning its nickname as "The Wolverine Peptide."

Dr. Ryan unpacks what BPC-157 actually is, a body-protecting compound discovered in the gut, and why it’s getting so much attention in the world of regenerative medicine. From tendon and ligament repair to gut lining protection, this peptide shows promise for athletes, high performers, and anyone battling chronic inflammation or injuries. You’ll hear the science, the hype, and Dr. Ryan’s personal six-week experiment with BPC-157 that turned him from skeptic to believer.

In this episode, you'll learn:

How BPC-157 works to accelerate healing through angiogenesis, collagen production, and immune modulation

The difference between oral and injectable forms, and which is better for gut health vs. injury recovery

Why stacking BPC-157 with TB-500 is called "The Wolverine Protocol"

Who should, and should not, consider experimenting with this peptide

Dr. Ryan’s personal story of recovery from a lingering elbow injury using BPC-157

“This peptide didn’t replace the hard work, it just finally pushed me over the edge to heal. It was the final lever I pulled after months of hitting a wall.” - Dr. Ryan Hewitt

Ready to upgrade your healing and performance game? Subscribe, share this episode, and DM Dr. Ryan with the peptides you want him to break down next.

Stay strong. Stay weaponized. Stay disciplined.

Learn more about Dr. Ryan Hewitt by visiting the following links:

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We’ve been told to fear the sun. Avoid it. Block it. Hide from it. But what if that advice is one of the biggest health mistakes of our generation? In this myth-busting episode, Dr. Ryan Hewitt takes a no-BS deep dive into the truth about sunshine, and why our cultural fear of it is quietly destroying our health.

Forget everything you thought you knew about UV rays and SPF. From better sleep and brain health to boosted immunity and sharper focus, this episode unpacks why the sun is not just safe in the right doses, it’s vital. If you've been slathering on chemical sunscreen before stepping out the door, you’ll want to hear the science (and common sense) behind this powerful, ancient therapy we’ve been taught to avoid.

In this episode, Dr. Ryan breaks down:

How morning sunlight resets your sleep-wake cycle and hormones

Why nitric oxide from sun exposure is critical for heart and sexual health

The serotonin and dopamine link between sunlight and happiness

Why chemical sunscreens may be doing more harm than good

Practical strategies to build sun tolerance without burning or risking skin damage

“You can't be a healthy human sitting in a dark box breathing recycled air with blue light flashing in your eyes all day. You need the sun.” – Dr. Ryan Hewitt

Share this episode with a friend who still thinks the sun is dangerous. Subscribe for more real talk that cuts through fear and taps into your body's natural power to heal, thrive, and perform.

Learn more about Dr. Ryan Hewitt by visiting the following links:

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Are you a woman over 40 wondering if your best fitness years are behind you? Think again. This episode flips the script on aging, strength, and what it means to be truly healthy in your 40s and beyond.

Too many women in midlife find themselves worn down, caught in the “squeeze generation”, caring for both children and aging parents while their own health quietly unravels. Dr. Ryan Hewitt is here to challenge the myths, set the record straight, and give you a clear, empowering roadmap for reclaiming strength, energy, and vitality in your 40s, 50s, and beyond.

In this dynamic follow-up to last week’s episode for men, Dr. Ryan lays out 12 essential fitness benchmarks every woman over 40 should aim for. Drawing from 18 years of clinical experience, personal training insights, and real-life client stories, he explains why muscle is your metabolic insurance policy, and how standards like one strict pull-up or a sub-12-minute mile can transform not just your body, but your life.

Key Takeaways:

• Muscle is your armor against aging, building it is non-negotiable after 40
  

• Real strength means more than walking and yoga, it's time to raise the bar
  

• The “squeeze generation” leaves many women depleted, it's time to reclaim yourself
  

• Benchmarks like pull-ups, deadlifts, and plank holds are your new wellness compass
  

• Explosive power, grip strength, and core endurance predict your long-term independence
  

• “Most women over 40 aren’t broken, they’re just undertrained.” – Dr. Ryan Hewitt

  
  

  Action Step: Share this episode with a woman you care about who needs to hear that strong is the new standard. Subscribe to the show and tag @theweaponizedbody or @theweaponizeddad with the standards you're chasing. Let’s raise the bar together.

  
  

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In this episode of the Weaponized Body Podcast, Dr. Ryan Hewitt breaks down the 12 essential fitness standards every man over 40 should meet to stay strong, mobile, and hard to kill. Forget the excuses about aging; this is your wake-up call to reclaim your strength, function, and freedom. From pull-ups to deadlifts, VO₂ max to mobility, Dr. Ryan lays out a science-backed blueprint that exposes weakness and builds resilience. Whether you're a dad chasing legacy or a man fighting stagnation, this episode gives you the tools to lead with power and purpose; well into your later years.

Key Takeaways:

1. Age isn’t decline; it’s a test of standards.

2. Pull-ups, push-ups, and squats are non-negotiables.

3. Mobility and core endurance predict independence.

4. VO₂ max and explosive power are longevity multipliers.

5. Fitness after 40 is about freedom, not aesthetics.

“You don’t rise to your goals. You fall to your standards.”

Learn more about Dr. Ryan Hewitt by visiting the following links:

Dr. Ryan Hewitt Website

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In this episode of The Weaponized Body Podcast, Dr. Ryan Hewitt breaks down the hype, science, and real-world experience behind peptides; one of the hottest topics in biohacking and modern medicine. With over three years of study and two years of clinical application, Dr. Ryan walks you through what peptides actually are, how they work, and why they’re becoming popular tools for fat loss, muscle gain, cognitive enhancement, and recovery. But don’t get it twisted; these are not miracle drugs. If your fundamentals (like sleep, strength training, protein intake, hydration, and stress management) aren’t dialed in, peptides won’t save you.

From FDA-approved fat loss agents like tirzepatide to anti-aging mitochondrial boosters like MOTS-c, this episode cuts through the noise and gives you practical clarity on how peptides can fit into a high-performance lifestyle; if used responsibly. You'll also hear Dr. Ryan's personal recovery story using BPC-157 and why sourcing from trusted, certified compounding pharmacies is non-negotiable.

Key Takeaways:

1. Peptides act as messengers in the body; not replacements; triggering natural healing, fat loss, and performance mechanisms.
   

2. Lifestyle comes first. Without solid sleep, diet, training, and stress management, peptides are a waste of money.
   

3. There are different types of peptides for fat loss, muscle gain, cognitive support, and injury recovery; each with specific applications and effects.
   

4. Quality and sourcing matter. Only trust peptides from FDA-inspected, cGMP-certified labs with third-party verification.
   

5. Peptides are tools; not cheat codes. Use them only after foundational blood work and hormone health are addressed.

“Peptides aren’t magic; they’re multipliers. They work best when you’ve earned the right to use them by doing the work first.” - Dr. Ryan Hewitt

Learn more about Dr. Ryan Hewitt by visiting the following links:

Dr. Ryan Hewitt Website

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