In this focused and energizing mindset episode of The Weaponized Body Podcast, Dr. Ryan Hewitt breaks down the real-world power of a morning routine; not the fluffy influencer version, but a battle-tested structure that primes your body, brain, relationships, and productivity for the day. If you've ever struggled with staying consistent in the morning or felt overwhelmed by elaborate routines that sound good online but fall apart in real life, this is the episode for you.

Dr. Ryan shares how his own routine evolved over the years from inconsistent intentions to a disciplined Core 4 system learned from Wake Up Warrior: built on the pillars of Body, Being, Balance, and Business. You'll learn how a cold plunge, breath work, 10-minute meditation, and simple family gestures like a note to his daughter are not just feel-good practices, but performance accelerators that drive results in life and leadership.

But the real secret sauce? It starts the night before. Dr. Ryan outlines why evening discipline is the gateway to consistent, winning mornings, and how sleep, screen limits, and prep rituals set the stage for execution. He also gives practical tips for those just starting out: keep it simple, start with mind and body, and most importantly, be consistent over perfect.

Whether you’re a high performer or a dad just trying to show up better each day, this episode will inspire you to take your mornings seriously, and your growth even more so.

Key Takeaways:

• Why you must win the war over the mattress to unlock consistency.
  

• How the Core 4 framework helps build long-term results in life and business.
  

• The overlooked importance of evening rituals for morning success.
  

• Why gratitude, stillness, and small service acts can shift your entire day.
  

• How to track and evolve your routine with tools that build accountability.
  

"Your morning isn’t a luxury, it’s a weapon. Win it, and you win the day." – Dr. Ryan Hewitt

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

Dr. Ryan Hewitt Website

The Weaponized Body Program

Weaponized wellness HRT

Instagram

YouTube

In this episode of the Weaponized Body Podcast, Dr. Ryan Hewitt sits down with Dr. Thomas O’Connor, widely known as the Anabolic Doc, and Andrew DeCaro, pharmaceutical expert and director of affiliate relations for the Testosterology movement. Together, they deliver a groundbreaking conversation that dismantles the myths surrounding testosterone therapy and introduces a powerful clinical framework for long-term safety and optimization.

Topics include:

• A1C and glycemic control: why metabolic dysfunction is a root cause of low T
  

• Blood pressure and cardiovascular risk: how testosterone can both help and harm
  

• Cholesterol and lipidology: the truth about LDL, statins, and coronary calcium scans
  

• Deposition disease: understanding red blood cell elevation and iron overload
  

• Screening essentials: what every man needs to check from head to toe before or during therapy
  

Dr. O’Connor’s delivery and real-life stories, including his own 35-year hormone journey, make this a must-listen for any man considering or already using testosterone. With decades of experience as a board-certified internal medicine doctor and lifter himself, O’Connor fuses science and street smarts in a way no one else can.

"You're not just taking testosterone, you're signing up for a lifetime of responsibility. Do it wrong, and you'll pay the price. Do it right, and you just might save your own life."

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

Dr. Ryan Hewitt Website

The Weaponized Body Program

Weaponized wellness HRT

Instagram

YouTube

Most CrossFitters push harder without thinking long-term, but what happens when intensity outruns recovery? In this episode, Dr. Ryan Hewitt reflects on his decade in CrossFit, sharing five hard-earned lessons on training, recovery, and longevity.

Listeners will hear how Dr. Ryan’s journey from regional competitions to the CrossFit Games revealed the dark side of over-training, why recovery matters as much as performance, and how shifting to hypertrophy, zone 2 cardio, and better nutrition transformed his health. This episode is packed with insight for anyone chasing elite fitness without sacrificing long-term well-being.

Key Takeaways:

• Prioritize recovery and sleep as much as training.
  

• Focus on movement quality over volume and ego.
  

• Add hypertrophy work and zone 2 cardio to avoid burnout.
  

• Engage with your fitness community for joy, not just competition.
  

• Train for the long game—your future self will thank you.
  

“Fitness is a lifelong pursuit—play the long game.” – Dr. Ryan Hewitt

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

Dr. Ryan Hewitt Website

The Weaponized Body Program

Weaponized wellness HRT

Instagram

YouTube