Today's episode is a deep dive into deload weeks! What is a deload? When should you take one? And what should you expect when you deload? I'll answer all of those questions, and more, and take on some listener questions at the end as well. I hope it helps!

----------

Follow me on instagram so you can join in on the next live podcast chat! » https://instagram.com/chrisgatesfitness/

121. What is a Deload? When to Take One? And What to Expect?

This week on the Brunch Breakdown Podcast, we're at the table talking  about James Franklin & Penn State, People in our everyday lives who we would Buyout of their contracts, Brunch Court (ft. Scorpion Cheese Fries), The Conservative (aka Flavorless) Super Bowl Halftime Show, Corn Mazes, Cologne, Music, Beer, and MORE! See Yinz At The Table. Thank You for Listening. 

Check out the SOUNDS OF BRUNCH Playlist on Spotify! WATCH Full Episodes of the @BrunchBreakdown Podcast on YouTube, Spotify, & Facebook. LISTEN on AMAZON, Audible, Spotify, Apple, and Everywhere You Get Your Podcasts. FOLLOW us on Twitter, Instagram, TikTok, and GoodPods!

Buyout BRUNCH

This week on the Brunch Breakdown Podcast, we’re talking the NBA Gambling Scandal, Ticketmaster’s CEO justifying ticket prices, the 2025 World Series is home of the best Hotel Room in Sports, New Music, Beer, and MORE! See Yinz at the Table. Thanks for Listening!

Check out the SOUNDS OF BRUNCH Playlist on Spotify! WATCH Full Episodes of the @BrunchBreakdown Podcast on YouTube, Spotify, & Facebook. LISTEN on AMAZON, Audible, Spotify, Apple, and Everywhere You Get Your Podcasts. FOLLOW us on Twitter, Instagram, TikTok, and GoodPods!

BRUNCH with Pookie, Black Tony, & Chauncey BIllups

This Week on the Brunch Breakdown Podcast: Are those "AI Nostalgia" Videos, Cool or Nahhh? Brunch w/ Stephen A. Smith. This Week In Football (ft. Sports Radio Annoyingness). YouTube TV Folks wishing they had Cable, Holidays in Southern California, Beer, Music, and MORE! See Yinz at the table for another delicious episode! Thank You For Listening. 

Check out the SOUNDS OF BRUNCH Playlist on Spotify! WATCH Full Episodes of the @BrunchBreakdown Podcast on YouTube, Spotify, & Facebook. LISTEN on AMAZON, Audible, Spotify, Apple, and Everywhere You Get Your Podcasts. FOLLOW us on Twitter, Instagram, TikTok, and GoodPods!

AI Nostalgia BRUNCH

This week on the Brunch Breakdown Podcast, the boys are talking Diddy’s Prison Hooch, Every College Football Coach getting fired, Baja Blast Pie, Beer, New Music, Cuffing SZN, They Debut.a new Segment called, "WHOSE HAIR WOULD YOU WANT?!" and a lot MORE! See Yinz At The Table! Thank You For Listening! 

Check out the SOUNDS OF BRUNCH Playlist on Spotify! WATCH Full Episodes of the @BrunchBreakdown Podcast on YouTube, Spotify, & Facebook. LISTEN on AMAZON, Audible, Spotify, Apple, and Everywhere You Get Your Podcasts. FOLLOW us on Twitter, Instagram, TikTok, and GoodPods!

The Best Hair at BRUNCH

In this episode, I sit down with my client Ryan, who’s dropped 80 total pounds in his fitness journey and 8 inches off his waistline since we started working together.

Ryan shares what it’s really like to rebuild his health and fitness as a busy professional and dad living in Los Angeles, from struggling with consistency and burnout to developing a balanced approach to training and nutrition that actually fits real life.

We dive deep into:

1. How Ryan lost 80 pounds and built muscle through consistency, not perfection
2. The nutrition strategies that helped him break free from yo-yo dieting
3. Why tracking calories and protein is like managing a bank account
4. How to handle holidays, eating out, and travel without losing progress
5. The mindset shift that helped him stay consistent, even through injuries, wildfires, and busy seasons
6. Why functional fitness — being able to carry his son, climb hills, and lift heavier weights — matters more than aesthetics

Ryan’s story is a powerful reminder that real, lasting transformation comes from patience, sustainability, and staying adaptable when life gets messy.

I hope you enjoy our chat!

----------

And if you're interested in getting results similar to Ryan's, check out my coaching page to learn more about 1-on-1 online fitness coaching » https://chrisgatesfitness.com/coaching/

165. From Burnout to Balance: Ryan’s 80-Pound Transformation

Apply for 1-on-1 coaching and get 75% off your first month » https://chrisgatesfitness.com/coaching-application-form/

166. How to Eat Healthy Over the Holidays (Replay)

This Week on the BRUNCH BREAKDOWN Podcast, The boys are discussing their ultimate Thanksgiving Plates, the Teams they actually want to to see in the College Football and NFL Playoffs, Family Bathrooms, Truck Commercials, and Is "Baby" by Justin Bieber, an Oldie? Plus, New Music, New Beer, and MORE! See Yinz At The Table for a delicious Thanksgiving Brunch. Thank You For Listening. 

Check out the SOUNDS OF BRUNCH Playlist on Spotify! WATCH Full Episodes of the @BrunchBreakdown Podcast on YouTube, Spotify, & Facebook. LISTEN on AMAZON, Audible, Spotify, Apple, and Everywhere You Get Your Podcasts. FOLLOW us on Twitter, Instagram, TikTok, and GoodPods!

Gravy Slop Bucket BRUNCH

Welcome to the Brunch Breakdown Podcast! On #TheMenu: Punching People. Topics they LOVE Talking about… but HATE talking about with strangers. Airport Dress Codes. Top Golf for Basketball? How to get out of Jury Duty. New Music. New Beer. AND MORE! See Yinz At The Table for another delicious Brunch! Thank You for Listening.

Check out the SOUNDS OF BRUNCH Playlist on Spotify! WATCH Full Episodes of the @BrunchBreakdown Podcast on YouTube, Spotify, & Facebook. LISTEN on AMAZON, Audible, Spotify, Apple, and Everywhere You Get Your Podcasts. FOLLOW us on Twitter, Instagram, TikTok, and GoodPods!

Don't Punch People at BRUNCH

In this episode, I sit down with my client Dan Burke to talk through the incredible transformation he’s made over the last six months! Dan reached his heaviest weight after becoming a parent and struggling to find time and energy for himself. Today, he’s down 65 pounds, 11 inches off his waist, and feeling stronger, more confident, and more capable in everyday life.

Learn about 1-on-1 online fitness coaching » https://chrisgatesfitness.com/coaching/

167. How Dan Lost 65 Pounds as a Busy Dad — and Built a Life That Works

On The Brunch Breakdown Menu this week: DD’s Hates “Elf on the Shelf” Crumbl Cookies vs. Penn State Football. Sports Bars in Nordstrom?  Dan can’t wait to wear Hearing Aids! Should you Tip your Sanitation Workers? Plus, New Beer, New Music, and more! Thank You for listening to another Delicious Episode!

Check out the SOUNDS OF BRUNCH Playlist on Spotify! WATCH Full Episodes of the @BrunchBreakdown Podcast on YouTube, Spotify, & Facebook. LISTEN on AMAZON, Audible, Spotify, Apple, and Everywhere You Get Your Podcasts. FOLLOW us on Twitter, Instagram, TikTok, and GoodPods!

121. What is a Deload? When to Take One? And What to Expect?

Chris Gates Fitness

Related tracks