Ep. 128 | The Work Beneath the Muscle: A Q&A on Integrity, Identity, and Intensity

Ep. 127 | Sugar Is Killing Your Gains: How Ultra-Processed Sugar Destroys Muscle, Strength, Sleep, and Health

In this powerful episode, Trenton Sweet uncovers how ultra-processed sugar is sabotaging your fitness goals—from your workouts to your waistline. Learn how America went from consuming 40 pounds of sugar per year in 1900 to over 150 pounds by the early 2000s—and why it matters more than ever today.

Trenton breaks down:

• How sugar disrupts muscle growth, testosterone, and strength development

• The link between sugar, poor sleep, elevated cortisol, and reduced recovery

• Why ultra-processed sugar fuels fat gain, chronic stress, and disease

• The addictive nature of sugar and how it rewires your hunger signals

• Simple steps to eliminate hidden sugars and optimize your performance

This episode is for anyone who wants to build real muscle, burn fat, and fuel their body with integrity. Sugar isn’t just empty calories—it’s an enemy to your health, hormones, and hard-earned gains.

Connect with Trenton Sweet:

Instagram: @trentonsweet

Podcast: Awakened Warriors

Studio: Energy Fitness Studio

Citations:

1. U.S. Department of Agriculture. (2021). Per capita sugar consumption in the United States, 1900–2020. USDA Economic Research Service.

2. Lustig, R. H. (2013). Fat Chance: Beating the Odds Against Sugar, Processed Food, Obesity, and Disease. Penguin Books.

3. Bray, G. A., Nielsen, S. J., & Popkin, B. M. (2004). Consumption of high-fructose corn syrup in beverages may play a role in the epidemic of obesity. The American Journal of Clinical Nutrition, 79(4), 537–543.

4. Te Morenga, L., Mallard, S., & Mann, J. (2013). Dietary sugars and body weight: Systematic review and meta-analyses. BMJ, 346, e7492.

5. DiNicolantonio, J. J., Lucan, S. C., & O’Keefe, J. H. (2018). Added fructose: A principal driver of type 2 diabetes mellitus and its consequences. Mayo Clinic Proceedings, 93(3), 339–347.

6. Walker, R. W., Dumke, K. A., & Goran, M. I. (2014). Fructose content in popular beverages made with and without high-fructose corn syrup. Nutrition, 30(7-8), 928–935.

7. Kandiah, J., & Saiki, D. (2012). Sleep and eating behaviors among college students: A preliminary study. Sleep and Biological Rhythms, 10(3), 235–236.

Ep. 126 - Obese by Design - Why Are Americans So Sick? Obesity, Death, and the Hidden Roots of Decline.

In this eye-opening episode, we take a deep dive into the disturbing rise of obesity, chronic disease, and metabolic dysfunction in America—from 1990 to 2025. Despite similar caloric intake and macronutrient ratios, our nation has seen a staggering increase in obesity rates, diabetes, and declining health—especially in our children and teens.

What changed?

We break down the root causes behind this health crisis: ultra-processed foods, disrupted meal timing, sedentary lifestyles, endocrine-disrupting chemicals, poor sleep, too much sitting 🪑, and gut microbiome damage. We also explore how stress, screen time, and cultural shifts have created a perfect storm for metabolic collapse.

But this episode isn’t just about the problem—it’s about the solution.

You’ll learn practical, evidence-backed strategies to reverse these trends: how to eat for metabolic health, build an active lifestyle, reset your sleep, manage stress, and shift toward long-term, sustainable wellness.

If you care about the health of your family, your community, and yourself—this is the episode you can’t afford to miss.

Topics Covered:

• ​U.S. obesity statistics (1900/1990 vs. 2023)
• ​Why children are getting sicker, younger
• ​Top causes of death in 2023: what’s avoidable?
• ​“calories in, calories out”
• ​How processed foods hijack metabolism
• ​The truth about insulin, fat storage, and constant snacking
• ​How sleep, stress, and hormones affect your waistline
• ​The impact of environmental toxins on your body
• ​Why movement is medicine

Resources & Links Mentioned: 🔗

• ​CDC Obesity Data: https://www.cdc.gov/obesity/data/index.html (https://www.cdc.gov/obesity/data/index.html)
• ​NHANES Health Statistics
• ​Research on Ultra-Processed Foods and Metabolic Dysfunction
• ​Books referenced: Metabolical by Dr. Robert Lustig, Why We Get Sick by Dr. Benjamin Bikman

Connect With Us:

• ​Subscribe to the podcast
• ​Leave a review if this episode impacted you
• ​Share this episode with someone who needs to hear the truth about health today

https://usafacts.org/articles/obesity-rate-nearly-triples-united-states-over-last-50-years/

https://www.who.int/news/item/13-11-2024-urgent-action-needed-as-global-diabetes-cases-increase-four-fold-over-past-decades

https://www.healthdata.org/news-events/newsroom/news-releases/lancet-without-immediate-action-nearly-260-million-people-usa

https://www.fns.usda.gov/cnpp/us-foodsupply/nutrient-content-1909-2000

https://idph.illinois.gov/health/bdmd/leadingdeaths90.htm

https://www.cdc.gov/nchs/data/hestat/obesity_adult_13_14/obesity_adult_13_14.htm

https://www.cdc.gov/nchs/fastats/diet.htm

https://www.cdc.gov/mmwr/volumes/72/wr/pdfs/mm7213-h.pdf

Ep. 125 | How to Grocery Shop with/ Holistic Nutritionist Kaitlyn Sweet

How do you know what produce to pick? What meat? What eggs? Kaitlyn tells it all!

Ep. 124 | Calories Explained: The Physiology of Energy Balance and Weight Regulation

In this episode, we break down the truth about calories—what they are, how they’re used by the body, and why not all calories are created equal. We dive into the thermic effect of food, the differences between protein, carbs, and fats, and how your daily movement, metabolism, and even fidgeting impact how many calories you burn. We also explore how stress and hormones like cortisol influence fat storage, why fat loss can feel so difficult, and what actually makes it easier. You’ll learn how to use calorie cycling, resistance training, and smarter nutrition to lose fat, gain muscle, and optimize your overall health.

Whether you’re just starting your health journey or looking to fine-tune your approach, this episode gives you the clarity and tools you need.

Cited Sources from Today’s Episode:

1. Thermic Effect of Food – Macronutrient Digestion Efficiency

Westerterp, K. R. (2004). Diet induced thermogenesis. Nutrition & Metabolism, 1(1), 5.

Read the study (https://doi.org/10.1186/1743-7075-1-5)

2. Daily Energy Expenditure Breakdown (BMR, NEAT, TEF, EAT)

Levine, J. A. (2007). Nonexercise activity thermogenesis—liberating the life-force. Journal of Internal Medicine, 262(3), 273–287.

Read the study (https://doi.org/10.1111/j.1365-2796.2007.01849.x)

3. Cortisol, Stress & Visceral Fat Accumulation

Björntorp, P. (2001). Do stress reactions cause abdominal obesity and comorbidities? Obesity Reviews, 2(2), 73–86.

Read the study (https://doi.org/10.1046/j.1467-789x.2001.00027.x)

4. Resistance Training for Fat Loss & Metabolic Health

Strasser, B., & Schobersberger, W. (2011). Evidence for resistance training as a treatment therapy in obesity. Journal of Obesity, 2011, Article ID 482564.

Read the study (https://doi.org/10.1155/2011/482564)

5. Sleep, Hormones, and Appetite Regulation

Spiegel, K., Tasali, E., Penev, P., & Van Cauter, E. (2004). Sleep curtailment in healthy young men is associated with decreased leptin levels, elevated ghrelin levels, and increased hunger and appetite. Annals of Internal Medicine, 141(11), 846–850.

Read the study (https://doi.org/10.7326/0003-4819-141-11-200412070-00008)

6.

Calorie Cycling and Intermittent Energy Intake

Tinsley, G. M., & La Bounty, P. M. (2015). Effects of intermittent fasting on body composition and clinical health markers in humans.

Nutrition Reviews

, 73(10), 661–674.

Read the study (https://doi.org/10.1093/nutrit/nuv041)

Ep. 123 | Immune System Upgrade

Ep. 122 | B-Vitamins: The Power of B-Vitamins

What are the B-vitamins? What do they do? Where do you get B-Vitamins? Listen now and learn about the importance of B-vitamin’s.

1. Energy Production & Metabolism

• Source: National Institutes of Health (NIH), Office of Dietary Supplements

• “B vitamins are involved in energy metabolism as coenzymes in the metabolism of carbohydrates, fats, and proteins.”

• NIH B Vitamins Overview (https://ods.od.nih.gov/factsheets/list-all/)

2. Brain Health & Cognitive Function

• Source: Mayo Clinic

• “B vitamins, particularly B6, B9 (folate), and B12, are necessary for brain function, helping in the production of neurotransmitters that influence mood, cognition, and focus.”

• Mayo Clinic - B Vitamins (https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/b-vitamins/faq-20058511)

• Source: The American Journal of Clinical Nutrition

• “B vitamins, including B6, B12, and folate, play essential roles in the maintenance of cognitive function and mental health.”

• American Journal of Clinical Nutrition Study on B Vitamins (https://academic.oup.com/ajcn/article/93/1/254/4598142)

3. Nervous System Support & Red Blood Cell Formation

• Source: National Institutes of Health (NIH)

• “Vitamin B12 helps in the production of red blood cells and the maintenance of the nervous system, preventing nerve damage.”

• NIH - Vitamin B12 (https://ods.od.nih.gov/factsheets/VitaminB12-Consumer/)

4. Skin, Hair, and Nails

• Source: National Institute of Health (NIH)

• “Biotin (B7) is often used to support hair and nail health, as it plays a role in the synthesis of keratin.”

• NIH - Biotin (https://ods.od.nih.gov/factsheets/Biotin-Consumer/)

• Source: Dermatology Times

• “Studies have shown that biotin supplementation can help improve hair and nail health, especially in individuals with deficiency.”

• Dermatology Times on Biotin (https://www.dermatologytimes.com/view/biotin-use-hair-nail-health)

5. Signs of Deficiency

• Source: World Health Organization (WHO)

• “Deficiencies in B vitamins can lead to symptoms such as fatigue, weakness, skin conditions, and cognitive decline.”

• WHO - B Vitamin Deficiency (https://www.who.int/nutrition/topics/vitamins/en/)

6. Dietary Sources of B Vitamins

• Source: Harvard T.H. Chan School of Public Health

• “B vitamins are found in a wide range of foods, with the richest sources being meat, fish, poultry, dairy products, and whole grains.”

• Harvard - B Vitamin Food Sources (https://www.hsph.harvard.edu/nutritionsource/vitamins/vitamin-b/)

7.

Stress & B Vitamins

•

Source

: The American Journal of Clinical Nutrition

• “B5 (Pantothenic Acid) plays a significant role in managing stress by supporting adrenal function, which is crucial during times of stress.”

•

The American Journal of Clinical Nutrition - Stress & B5 (https://academic.oup.com/ajcn/article/77/6/1389/4690091)

Ep. 121 | Melatonin Uncovered: Beyond Sleep and Into Wellness