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The Truth About Creatine, Belly Fat, and Getting Shredded! Jeff Cavaliere (The Muscle Expert)

The Diary Of A CEO with Steven Bartlett

Steven Bartlett is a British entrepreneur, investor, and author. He’s the founder of Flight Story – a media company – and Flight Fund, an investment fund backing the next generation of category-defining businesses.
He created The Diary Of A CEO to share the unfiltered pages of the personal diaries of the world’s most fascinating CEOs, experts, therapists, and leaders – with the hope that their lessons will help both you and him live better lives. 
DOAC is a double acronym: Diary Of A CEO, but also Dreamers, Open-minded, Awareness, and Connection.This is your corner of the internet to dream boldly, think openly, expand your awareness, and feel more connected.

My New Book: https://g2ul0.app.link/DOAC
IG: https://www.instagram.com/steven
LI: https://www.linkedin.com/in/stevenbartlett-123

He created YouTube’s first-ever fitness channel and spent decades training pro athletes, now Jeff Cavaliere reveals the truth about creatine, fat loss, and real muscle growth.

Jeff Cavaliere is a renowned physical therapist, strength coach, and founder of ATHLEAN-X, one of the world’s most trusted fitness brands blending science-based training with real-world results. He is also the author of books such as, ‘AthleanX's Train Like an Athlete: Intelligent Training to Build the Ultimate Body’.

He discusses:

The science behind creatine and how it really supports muscle growth and recovery.

Why you’re struggling to lose belly fat, and the simple fixes that actually work.

The most harmful fitness myths that keep people weak, tired, and injured.

Small but powerful changes that help burn fat and preserve lean muscle mass.

Why grip strength predicts overall health and how to train it effectively.

How “nerd neck” and poor posture can destroy your gains, and how to fix it fast.

00:00 Intro 

02:16 Jeff's Mission 

05:43 Training the World's Best Athletes 

06:30 Motivation vs. Discipline 

07:57 Advice for People Struggling to Get Started 

10:27 What Motivates Jeff's Audience? 

14:29 The Impact of Doing Hard Things 

17:23 Are There Exercises Jeff Avoids? 

18:11 Deepest Motivators for Fitness 

21:43 Surface-Level Motivators for Fitness 

23:20 How to Look Good Physically 

25:07 How to Lose Body Fat and Get Leaner 

25:57 Less Obvious Nutrition Offenders 

27:40 What to Look for on Food Labels 

29:06 What Jeff Eats in a Day 

33:50 Getting Rid of Stubborn Belly Fat 

38:43 Misconceptions About Abs 

40:47 Long-Term Consequences of Steroid and Growth Hormone Use 

44:38 Training for Longevity 

50:17 Top 3 Overlooked Elements of Training 

52:16 Improving Flexibility and Mobility 

54:07 Workout Demo: 5 Key Exercises for Longevity 

59:24 Ads 

01:00:24 Why These 5 Exercises Matter for Longevity 

01:03:11 Most Important Functional Movement: Thoracic Spine Rotation 

01:11:21 Exercises to Prevent Hunching with Age 

01:14:36 Train Longer or Harder? 

01:16:32 Importance of Proper Form 

01:19:35 What Is Nerd Neck? 

01:21:20 Common and Avoidable Gym Injuries 

01:24:15 How to Do Less and Achieve More 

01:26:54 7-Day Comprehensive Workout Plan 

01:30:48 Sets and Reps for These Workouts 

01:32:07 Growing Biceps 

01:33:57 Grip Strength and Its Link to Longevity 

01:39:26 Women's Average Grip Strength 

01:41:58 Can Grip Strength Be Trained Individually? 

01:42:30 How to Avoid or Improve Back Pain 

01:47:58 Jeff's Opinion on Standing Desks 

01:52:20 Jeff's Advice on Supplements 

01:53:49 Creatine Benefits and Misconceptions 

02:01:20 Are Some Protein Powders Better Than Others? 

02:02:51 Foods Jeff Would Never Eat 

02:03:33 Jeff's View on Melatonin 

02:04:29 Is There an Optimal Way to Sleep? 

You can follow Jeff, here:

YouTube - https://bit.ly/4mfLt1B 

Instagram - https://bit.ly/3YKF58s 

Athlean-X - https://bit.ly/4dnOU2k 

You can purchase Jeff’s book, ‘AthleanX's Train Like an Athlete: Intelligent Training to Build the Ultimate Body’, here: https://amzn.to/4j6g6Up 

100 CEOs: Ready to think like a CEO? Gain access to the 100 CEOs newsletter here: ⁠https://bit.ly/100-ceos-megaphone⁠

The 1% Diary is back - limited time only:

https://bit.ly/3YFbJbt 

The Diary Of A CEO Conversation Cards (Second Edition):

https://g2ul0.app.link/f31dsUttKKb 

Get email updates: https://bit.ly/diary-of-a-ceo-yt 

Follow Steven: https://g2ul0.app.link/gnGqL4IsKKb 

Research document: https://stevenbartlett.com/wp-content/uploads/2025/05/DOAC-Jeff-Cavaliere-Independent-Research-further-reading.pdf

Sponsors:

Vivobarefoot - https://vivobarefoot.com/DOAC with code DIARY20 for 20% offShopify - https://shopify.com/bartlett

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The Truth About Creatine, Belly Fat, and Getting Shredded! Jeff Cavaliere (The Muscle Expert)

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