The Next Move

Samantha Jezak is a biomolecular nutrition researcher completing her PhD at Tufts University, where she studies how diet influences aging at the cellular level. On this episode, we explore the science of longevity through the lens of senescent “zombie” cells, inflammation, and the powerful interaction between nutrition and exercise.
We break down protein hype, keto and carb-loading myths, and why whole foods and micronutrient diversity matter more than extreme diet trends. Samantha also shares her evidence-based perspective on fasting for women, explains the critical role of estrogen in long-term health, and dives into the emerging science of ovarian aging and menopause. Along the way, we discuss how to evaluate nutrition information in a world of social media noise and what the future of “food as medicine” could mean for extending healthspan.
Episode breakdown:
00:00 — Welcome + what Sam studies
00:39 — Senescent cells (hallmark of aging) + nutrition angle
01:55 — Why she chose nutrition + longevity
03:28 — Longevity inputs: genes, exercise, diet, social connection, stress
06:48 — Common misunderstanding: protein hype without training context
09:16 — Keto/low-carb: who it can help + “listen to your body”
11:07 — What a “good diet” means: whole foods + variety
12:36 — Feeling fine vs hidden risk + early markers
14:43 — Nutrient pathways example: niacin → NAD + why restriction can backfire
17:47 — Key micronutrients: vitamin D + magnesium (and creatine)
19:05 — Why supplements aren’t the default: food synergy + absorption
20:33 — Endurance vs strength for longevity
22:39 — High-carb fueling + carb-loading misconceptions
24:23 — Career next steps: postdoc + ovarian aging
26:14 — Fasting for women: autophagy, cortisol, and evidence
30:07 — How to judge nutrition info quality
33:14 — Ovarian aging: follicles, menopause, and the “why” question
35:32 — Estrogen drop: whole-body impacts + HRT reframing
36:59 — Perimenopause: timeline + what women can do now
41:25 — Advice for young scientists
43:12 — The future: AI, robotics, and “food as medicine”
44:39 — Wrap-up


This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit johngetstrong.substack.com

Dan Plews joins The Next Move podcast for a new Hyrox Coaching Corner series. In this episode, we break down Dan’s endurance and Hyrox background, recap racing in hot conditions at Auckland Hyrox, and explain how pacing, heat management, and station intensity impact performance. We also discuss why many athletes struggle in singles compared to doubles and how building weekly training volume is the biggest lever for long-term improvement.
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Episode breakdown:
00:00 — Hyrox Coaching Corner begins: purpose and goals of the series
02:20 — Dan Plews’ athletic background: from youth triathlon to Kona
06:40 — Training volume & consistency: what actually built elite endurance
09:30 — John’s training journey: late start, rapid gains, current limitations
13:30 — Setting Hyrox goals: elite marginal gains vs beginner breakthroughs
17:30 — Auckland Hyrox recap: injuries, heat, course difficulty
21:00 — Racing in the heat: pacing, physiology, and avoiding blow-ups
26:00 — Why stations ruin your run: W′ balance and intensity control
30:50 — Singles vs doubles: recovery, thresholds, and performance gaps
35:00 — How Dan plans training: demand-driven, not traditional periodization
39:00 — John’s next steps: building from 6–8 to 12–15 hours per week
41:20 — ENDUROX Dynamic plan: how to train smarter and scale volume safely
43:00 — Wrap-up: goals for the series and where to follow along


This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit johngetstrong.substack.com

Dena and Tom Hogan are two of the most experienced athletes and coaches in HYROX, with over 40 races and five World Championships between them. As founders of Team Hogan, they coach athletes across all levels while continuing to compete at the sharp end of the sport.
In this episode, Dena and Tom break down how HYROX training has evolved since 2020, why endurance and efficiency matter more than max strength, and how athletes should think about race weight, cross-training, and longevity.
We also explore individualized coaching, smarter ways to train sleds and wall balls, the role of community in long-term motivation, and why enjoyment—not constant PB chasing—is key to staying in the sport.
Episode breakdown:
00:00 — How has HYROX training changed from 2020 to 2026, and what were people getting wrong early on?
01:50 — Why did elite athletes start dialing in an “ideal race weight,” and how do you find the sweet spot between muscle and run pace?
03:44 — Should most athletes try to gain/maintain weight for HYROX, and how do you test where your tipping point is?
04:40 — Why might HYROX be more sustainable long-term than Ironman/ultras, and what does that change about training priorities?
05:39 — Is HYROX “mostly endurance,” and why do long hill efforts often beat gym max-strength for real station performance?
07:26 — Do newcomers need an aerobic “base sport” first, or is the right plan entirely dependent on their current background?
10:36 — What questions do you ask a new client to personalize training, and why do “circumstances” matter as much as fitness?
13:58 — What is a “test week,” and how do you use it to set paces, strength targets, and training intent?
15:57 — How do you keep performance high while running very little due to injuries, and where do you “get the stimulus” instead?
18:16 — Will elite training keep shifting toward high-volume, low-impact work (ergs/bikes), and why does it beat more running?
21:06 — How should strength training look for HYROX if max strength isn’t the main limiter?
22:42 — What’s a practical playbook to improve sleds, and why do hills + varied sled loading matter more than “race weight only”?
25:17 — Why do wall balls break people (mobility + technique), and how should you train them under fatigue instead of fresh?
28:15 — How do you define “efficiency” on stations, and why might being slightly slower but fresher be the winning tactic?
30:27 — What are the best ways to teach efficiency (video, timing, stroke rate, settings), and why is it all trial-and-error?
35:44 — What keeps you motivated to keep competing for years, and how does community (and family) shape that?
41:35 — How do you enjoy the sport more—especially if you’re always chasing PBs or comparing yourself to others?
48:34 — What advice would you give to someone who wants to build a coaching career in HYROX without becoming “generic”?
53:11 — What training trends are you watching in early 2026 (volume pullbacks, coach changes), and will more elite runners enter HYROX?


This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit johngetstrong.substack.com

Dr. Richard MacKenzie is an associate professor specializing in human metabolism and a clinician working at the intersection of exercise physiology, metabolic health, and stress. He is the author of Stress Tested: How The New Science of Stress Hormones Can Transform Your Health.
In this episode, Richard unpacks what stress actually is from a physiological perspective, how acute and chronic stress differ, and why chronic stress can quietly undermine insulin sensitivity, recovery, sleep, and training adaptations.
We also explore how stress shows up in metrics like heart rate variability, glucose variability, and fuel metabolism, why mindset and perception dramatically alter stress responses, and how exercise, nutrition, caffeine, sleep, and even cold exposure can either buffer or amplify stress.
Episode breakdown:
00:00 – Who is Dr. Richard MacKenzie?
00:16 – Why write Stress Tested now?
02:23 – What is stress?
04:28 – When does stress turn from helpful to harmful?
04:52 – How does chronic stress show up day to day?
06:15 – Can stress actually be measured?
07:41 – What does a personal “stress dashboard” look like?
09:59 – How changeable is stress with mindset?
13:59 – Does exercise reduce stress—or add to it?
15:29 – Is stress one of our biggest health threats?
19:56 – What hidden stressors are we missing?
26:06 – Can diet increase—or reduce—stress?
36:04 – What has stress research changed for Richard?
41:05 – What’s next: protein, metabolism, and future research?


This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit johngetstrong.substack.com

Gommaar D’Hulst is an exercise physiologist at ETH Zurich and the mind behind the WOD Science YouTube channel, with a background rooted in CrossFit and a growing focus on HYROX and hybrid endurance sports. Through his research and applied lab work, Gommaar bridges elite performance, physiology, and real-world training decisions for functional fitness athletes.
In this episode, Gommaar breaks down the key physiological differences between CrossFit and HYROX, why HYROX is best understood as an endurance-dominant sport, and how muscle fiber types, VO2 max, lactate threshold, and anaerobic power shape performance. He shares insights from lab testing with elite athletes—including novel functional ramp tests using burpees and thrusters—explains why fatigue dramatically alters running economy in HYROX, and explores how tools from endurance science (like threshold training, Zone 2 work, and power metrics) can be adapted to functional movements. We also dive into interference effects, fueling strategies, and where sports science is headed as HYROX continues to professionalize.
Episode breakdown:
00:00 — Intro: Gommaar (ETH Zurich) + WOD Science + CrossFit → HYROX
00:24 — CrossFit vs HYROX demands: longer duration, lower intensity, aerobic bias
01:40 — Can you excel at both? Specialization, rising level, and the Tia example
03:13 — Is HYROX endurance or strength? Why it’s primarily endurance (and sled/turf impact)
04:48 — Muscle fibers 101: slow vs fast twitch and what they’re built for
07:50 — Why strong powerlifters can struggle: strength vs strength-endurance
11:01 — HYROX strength training: when (and if) low-rep work fits in the season
12:17 — VO2 max + lactate threshold: what they are and why they matter
15:56 — Elite CrossFit VO2 findings: lower-than-expected on the bike + specificity issue
18:27 — Functional ramp test: burpees + thrusters protocol + what lactate curves show
21:55 — Run → lunges/deadlifts → run: fatigue increases VO2 cost (running economy drop)
26:02 — What predicts HYROX performance beyond VO2: fatigue-resistance across stations
28:22 — Heart rate: good for running, limited for stations + why VO2 can drop in strength work
34:15 — Interference effect: separating strength and endurance (same-day vs split) outcomes
46:53 — Nutrition rapid-fire: carbs (timing + high intakes) and bicarb/creatine practicality


This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit johngetstrong.substack.com