Habits and Hustle
Episode 428: Kris Gethin: Biohacking Myths, Stem Cell Therapy + The Truth About Cardio
Fri, 28 Feb 2025
Have you ever wondered how some athletes manage to excel in both endurance sports and bodybuilding? In this Habits and Hustle Fitness Friday episode, I talk with Kris Gethin as he shares his unique background and expertise in combining ultra-marathons, iron marathons, and bodybuilding. We discuss the common myth that cardio breaks down muscle and give tips on how to prevent catabolism. We dive into the steps to achieving a lean, muscular, and strong physique naturally and talk about which biohacking modalities are underrated and overrated. Kris Gethin, a renowned transformation expert and entrepreneur, has revolutionized the fitness industry with his no-nonsense, results-driven approach to bodybuilding and coaching. As the founder of Unmatched Supps and former CEO of Kaged Muscle, he has established himself as a pioneering force in the supplement industry while developing the innovative DTP (Dramatic Transformation Principle) training method. Through his podcast, he shares evidence-based fitness insights with a global audience, drawing from his extensive experience coaching elite athletes and celebrities. What we discuss: Khris Gethin's unique background in combining endurance sports The myth that cardio breaks down muscle Steps to being lean, muscular, and strong naturally The most overrated biohacking modality: The most underrated biohacking modality Thank you to our sponsor: AquaTru: Get 20% off any purifier at aquatru.com with code HUSTLE Therasage: Head over to therasage.com and use code Be Bold for 15% off TruNiagen: Head over to truniagen.com and use code HUSTLE20 to get $20 off any purchase over $100. Magic Mind: Head over to www.magicmind.com/jen and use code Jen at checkout. BiOptimizers: Want to try Magnesium Breakthrough? Go to https://bioptimizers.com/jennifercohen and use promo code JC10 at checkout to save 10% off your purchase. Timeline Nutrition: Get 10% off your first order at timeline.com/cohen Air Doctor: Go to airdoctorpro.com and use promo code HUSTLE for up to $300 off and a 3-year warranty on air purifiers. Bio.me: Link to daily prebiotic fiber here, code Jennifer20 for 20% off. Momentous: Shop this link and use code Jen for 20% off To learn more about Kris Gethin: Website: https://www.krisgethin.com/ Instagram: https://www.instagram.com/krisgethin/ Youtube: https://www.youtube.com/krisgethin Find more from Jen: Website: https://www.jennifercohen.com/ Instagram: @therealjencohen Books: https://www.jennifercohen.com/books Speaking: https://www.jennifercohen.com/speaking-engagements
Chapter 1: What is the unique fitness approach of Kris Gethin?
So this is actually, I think, the real, the first or second time, I think at Darshan's, we actually met more formally. But, you know, this is our second formally, you know, meeting each other. So thank you for being on the podcast.
It's my pleasure. Thank you very much for having me on.
Oh, absolutely. So, you know, what's interesting about you is that you do like a whole plethora of different fitness modalities. You know, you do the ultra marathons, you do the iron marathons, you do the bodybuilding, which is so interesting because typically you meet people who are in the fitness business or who are either or. They either do the endurance or they do the bodybuilding.
You're like this hybrid that's very unique.
Yeah, it is different. There's not many of us out there. There are a few other people that do it. You know, if you look at CrossFitters, a lot of those guys, you know, they're jacked, but they're extremely fit. So I'd say, you know, there's definitely more prevalent there. But I come from a background of like extreme sports. I raced motocross, downhill mountain biking.
So a lot of endurance was associated with that. And I love doing cardio. I just love it. Always have. So then when I got into bodybuilding, because I had to retire from these sports because I was just getting so, so many injuries, you know, I still wanted to keep up the fitness. So that's why I kind of thought I'd challenge myself because people will tell me that you can't do something.
And I'm like, well, sign me up then. And I just want to open the doors for other people to see that these things can be done. Because a lot of people will come up to me and say, hey, I gave up running to get into bodybuilding or vice versa. And, you know, I've written books on this. I've done a video series on this to show people the way that they can do it and enjoy both.
You know, the most important muscle at the end of the day is our heart. So I think it's rude not to work it.
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Chapter 2: Does cardio really break down muscle?
Yeah, right. You know, it's funny that you're saying this because, you know, I think one of the biggest myths out there is that too much cardio, or maybe it's not a myth, you tell me, I think you're living proof of it, that if you do too much cardio, it breaks down all your muscle. And so, you know, that's why you see a lot of runners who are kind of like skinny, fat, flabby.
But you're kind of like the antithesis of that, right? You're like super muscular and yet you're doing like 100 mile runs. So I'm going to bring it back to you. Is it, in your opinion, a myth that cardio does break down too much muscle?
Well, it's a yes and no answer to that because it all depends what you're putting in your body to prevent catabolism.
So if I go out, for instance, on a hundred mile bike ride with a couple of my friends that are really, really good triathletes, pro triathletes, they're not eating a third of what I'm eating when we're out on the bike because I'm trying to support my muscle growth or muscle maintenance, I should say. And I require the more muscle that you have, the more calories is required to ensure that you don't
you know, hit a wall. So it's like a rolling buffet when I'm riding compared to them having a couple of gels or a little bar. So, you know, and ensuring that you are getting plenty of essential amino acids, you know, again, that can be anti-catabolic, easily to assimilate to ensure that you do strave off catabolism. So it all comes down to the modalities of what you have to support that cardio.
Of course, you do have to go long and slow when you're doing endurance. But a lot of the training that I do is a lot of shorter, intense bursts. When I say shorter, intense, maybe 45 minutes of some hill sprints. as opposed to spending two to three hours on a run.
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Chapter 3: How can you combine bodybuilding with endurance sports?
But, you know, I do understand if you're doing things like an Ironman, you have to have time in the saddle when you're on the bike, for instance, and, you know, when you're swimming. So I would always preserve that for one day a week, maybe a Sunday to go out for the long and slow aspects.
So are you saying that the reason why people break down muscle when they're doing too much cardio is because they're not looking at their nutrition, they're not eating appropriately?
Yeah, it comes down to two things, the quality of those calories and the amount of those calories. You know, you'd be astonished with how a lot of triathletes and long distance runners eat, you know, pizza, you'll have like candy. You know, when you stop at some of these aid stations, there is nothing healthy there. So these people are obviously inflamed.
as it is when they're, you know, running or doing an endurance event, they've got higher cortisol levels. And now you're going to add more cortisol and more inflammation with these inflammatory foods or seed oils, whatever it may be. That's not going to be good.
So I think it's very important that, of course, you are feeding the mitochondria, but you're feeding your muscles with the quality that it requires to prevent catabolism. So that's why I said, you know, taking like a whey protein isolate when you're out there, taking your essential amino acids and whenever possible, you're eating healthy, real foods.
That's higher and dense in calories, but clean calories.
Right. So because you also, when you were bodybuilding, you were doing it naturally, right? You weren't taking anything at all, right? And so how would I word this? What is, in your opinion, the best way to, to be lean, muscular, naturally? Like, what are the steps that people can take, especially as they age, right?
Besides eating enough, I mean, besides protein intake, give me the step-by-step protocol to be lean, fit, and, you know, strong.
Right. Good question. So when a lot of clients come to me, they're usually shocked with the advice that I give them to begin with, because they're like, tell me what the supplements are, what I've got to eat, how heavy I got a lift, how often do I need a lift, et cetera.
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Chapter 4: What are the steps to achieve a lean and muscular physique naturally?
and then maybe come back, you could potentially be stronger, but you've got to get that rest and recovery in. The other thing that kind of coincides with that is doing whatever you can to stay in a parasympathetic state. So meditation, groundwork, you know, maybe tone that vagal nerve with cold thermogenesis or contrast thermogenesis.
Things like that that will really put you into that parasympathetic state will drastically lower your cortisol levels to make you a little bit more metabolically active so you can consume more food without adding on body fat as well and doing whatever you can to stabilize your blood sugar levels.
Because if you are absorbing a lot more food, you want to ensure that you don't get massive spikes that could spill over into fat stores or then a crash that leads to fatigue and now you're not energetic to train at all. So we know that ice baths in the morning help stabilize blood sugar levels.
There are obviously supplements out there like dihydroberberine or GDA, things like that, that help stabilize the blood sugar levels, making sure that you're eating your protein, your fiber first and leaving your carbohydrates last. You know, obviously you have your fats in there as well. Carbohydrates last, so you don't have that much of a spike. And once you've had that larger meal,
Just go for like a 10, 15 minute walk as well. You know, just so you're assimilating. I believe that cardio actually helps with the recovery in order for you to put on muscle. If you are transporting the nutrients to the localized area that you've just trained through movement, then of course that area is going to recover so much quicker.
So you're going to be able to hit it so much harder the following day.
Oh my God, you said so much. There are like a million questions. So you're saying one of the best ways to lower your insulin is taking a cold bath or a cold plunge first thing in the morning.
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Chapter 5: How can recovery and sleep enhance your fitness performance?
Yeah, to stabilize your blood sugar levels throughout the day. So if somebody was to wear a 24-hour blood glucose monitor, measure your blood sugar throughout the day, then eat the exact same thing the following week, but start your day with a three-minute ice bath, you know, and check your blood sugar level again throughout the day. I guarantee it'll be lower.
But of course, everything else has to be aligned. You have to make sure that you are getting your sleep the same as you did the previous week as well, because lack of sleep can lead to insulin resistance too.
What do you think is the most overrated biohacking modality out there right now?
Good question. The most overrated. Hmm. Let me see. I'm looking around my office because I'm looking at my pulsator. I'm looking at my brain tap. I'd say a reliance on too much technology. You know, here I am in Boise, I don't need to rely on technology too much. But, you know, of course, if you're in the city or in a built up area, you know, maybe it's winter and you're not going to get sun.
then you're going to rely on those biohacks a little bit more, such as the red light, because you're not going to get the red frequencies from the sun during the winter as much in some parts of the world. You know, you're not going to go outside and ground yourself because it's too cold outside or there's snow on the ground.
So then you rely on like some Bahi trainers or a grounding mat or grounding sheets. But I think people just take it a little bit too far. They will have sun outside, but they'll still use the red light instead. They'll be able to go out and earth themselves, but instead they'll rely on an earthen mat. And I think it's just a little bit too much over-reliance.
Like when you go to a biohacking event, you know, there seems to be a lot of disposable income there as opposed to more of an athletic event. And people just want to buy their health. And it can't be purchased. You know, you can be a student of learning and learn about all these amazing biohacks and technology, and they do have a use. But you have to be a student of application as well.
And that application usually comes from what our ancestors did, those ancestral tenants. But if you can mix them with a balance of today's technology, that's great. But you can't do one without the other.
No, and I agree with you. I think everything has become like more is not more. You know what I mean? Like less is still more. And I think you're right. When I go to these biohacking conferences, it's like you're not seeing the athletic crowd, right?
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Chapter 6: What are the best practices for maintaining blood sugar levels?
Not really. No. Give me another. No.
Okay. Another one that is underrated, you said. Underrated. That's a good question. I don't know. Stem cells still seem to be a little bit fringe. I've been doing stem cells every couple of years since 2017. And I try to get so many people to utilize it. You know, I try to get my father to do it. He should have had a hip replacement like 15 years ago.
You can have a much better quality of life when you have obviously the right stem cells. Because not only is it helping, let's say, if you've got connective issue joints, now your quality of life goes down. And when people's quality of life goes down, then their health span, their lifespan usually shortens as well.
But if you can have a better quality of life by fixing some issues or ailments that could be causing you pain, then do it. Yes, it's an investment, but you can't put a price on your health.
But not only that, if you're not only doing the stem cells to acute areas, such as your shoulders, elbows, et cetera, by having an IV as well can help with the restoration of organs like your liver, kidney, pineal gland, things like that, that may be that
you know in your previous years you know as a youngster maybe you abused alcohol or whatever and you've caused inflammation and damage to that liver then stem cells can actually help with the recuperation because i guaranteed if you were lacking in sleep if you were doing drugs if you were drinking alcohol if you left lived a very stressful life you have withdrawn a lot of your own stem cells so your ability to recuperate recover regenerate is uh happened happened and um
You know, stem cells, I believe, is still a bit fringe in the athletic community, in the biohacking community. Yeah, it's there. A lot of people take part of that, but a lot of the mainstream people do not. And I think more and more people should. Unfortunately, we don't have the same. We have bigger restrictions here in the U.S. compared to going to Mexico or Panama or Costa Rica, Colombia.
But unfortunately, you know, we go there, but we're going to get the harvested stem cells that have been expanded and it's going to be a lot cheaper. So, you know, take a trip and make a holiday out of it.
I was going to say, where are you going to get your stem cells and what kind are you using? And the other part of the question is, why are you getting them every two years? Do they only last you two years and then you have to redo it again? That seems like an expensive modality just to do, you know, if you have to keep on doing it over and over again so quickly.
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