We kick this one off the way we always do — just talking. Paul's lupus is somehow in the best shape it's ever been despite a stretch of travel, stress, and general chaos, which honestly tracks.

He also got a new puppy named Charlie — a supposedly golden retriever who came out black, so there are some questions there.

I'm reading my first fiction book in years (Dungeon Crawler Carl, it's actually great), heading to Vancouver to see my girlfriend, and planning a trip back to Connecticut to see family and let my mom dye my hair icy blonde. Normal stuff.

Then we get into the actual topic: GLP-1 medications. These things are everywhere right now — Ozempic, Wegovy, Mounjaro — and whether you're curious, currently using one, or coaching someone who is, this episode is worth your time.

Paul did his research (he called it extensive, I'll let you be the judge), and we break down what GLP-1s actually are, what glucagon-like peptide-1 does in the body, and why these medications work across multiple pathways — not just appetite suppression.

We talk about who actually benefits from GLP-1s, because it's not a blanket answer. We get into food noise — that constant mental chatter around food that a lot of people don't even realize they have until it goes quiet — and why that alone can be life-changing for certain people.

We also get real about the risks, the cost reality (most people are paying out of pocket), the side effects, and what the research actually shows versus what's being hyped on social media.

The part I think matters most: what happens when you come off them. This is where lifestyle, meal structure, and habits become non-negotiable.

The medication quiets hunger — it doesn't build the skills. That part is still on you. We talk through how we approach this with our own clients and what the off-ramp actually looks like when it's done right.

Paul's IG: @paulbuono

Chapters

00:00 Introduction and Personal Updates

07:27 Understanding GOP-1 Medications

20:06 Who Can Benefit from GOP-1s?

22:27 The Importance of Lifestyle Changes with GOP-1s

26:25 Understanding Food Noise and Its Implications

27:28 Risks and Considerations of GLP-1 Medications

29:53 When to Consider Coming Off GLP-1 Medications

32:53 Side Effects and Management of GLP-1 Medications

36:42 Preparing for Life After GLP-1 Medications

42:24 Personal Updates and Future Plans

🔗 Links & Resources

⭐ Please leave a 5-star review wherever you listen to this podcast

💪 Apply for 1:1 Online Coaching
https://bodybyryan.com/coaching/

🧮 Use my FREE Calorie Calculator
https://bodybyryan.com/calculator/

📸 Follow me on Instagram
https://www.instagram.com/bodybyryanfitness/

🎵 Follow me on TikTok
https://www.tiktok.com/@ryankassim?lang=eng

▶️ Subscribe on YouTube
https://www.youtube.com/ryankassimlifeisgood

Rob DiMedio doesn't sugarcoat anything. He was 365 pounds, staring down a future he didn't want, and made a decision that changed everything. This episode is his story — but more than that, it's a blueprint for what it actually takes to make change stick after bariatric surgery, or honestly, after any major health intervention.

We dig into what most people get wrong after surgery. Bariatric surgery is a starting point, not a finish line — and Rob has built an entire framework, the Busy Bariatric Method, around that idea. We talk about the habits, the mindset shifts, and the non-negotiables that separate people who keep the weight off from people who don't. This isn't about willpower. It's about having a clear plan and knowing what you're actually up against.

A big chunk of this conversation goes somewhere most fitness podcasts don't — the emotional relationship with food. Rob gets into why healing that relationship is non-negotiable for long-term success, how therapy and journaling played a role in his own journey, and why so many people hit a wall post-surgery because they never addressed the psychological side of eating.

We also hear about the Busy Bariatric Boot Camp, how Rob's background in education shaped how he teaches health, and what a conversation with his late father's memory still brings to how he shows up every day. He calls it bonus time — the life he almost didn't get to live. This one hit different.

Rob DiMedio: @robssweightishistory

Bootcamp: https://go.busybariatrics.com/summercamp26

🔗 Links & Resources

⭐ Please leave a 5-star review wherever you listen to this podcast

💪 Apply for 1:1 Online Coaching
https://bodybyryan.com/coaching/

🧮 Use my FREE Calorie Calculator
https://bodybyryan.com/calculator/

📸 Follow me on Instagram
https://www.instagram.com/bodybyryanfitness/

🎵 Follow me on TikTok
https://www.tiktok.com/@ryankassim?lang=eng

▶️ Subscribe on YouTube
https://www.youtube.com/ryankassimlifeisgood

We've been wanting to do this one for a while. Gut health is one of those topics that gets thrown around constantly — everybody's talking about probiotics, green powders, elimination diets — but most of the conversation is either oversimplified or just flat-out wrong. This episode is our attempt to actually make sense of it.

We get into what the microbiome actually is, why diversity matters more than most people realize, and how the food you eat either builds or breaks down that diversity over time. Fermented foods come up a lot here — and not in a "drink kombucha and you're fixed" kind of way. We talk about what the research actually shows and what your everyday dietary choices are doing to your gut ecosystem whether you're thinking about it or not.

There's a good chunk of this episode spent on the stuff nobody talks about — the limitations of gut testing, why blood work alone misses the picture, and why elimination diets are a tool, not a personality. We also get into the gut-brain connection, which honestly was one of the more mind-opening parts of the conversation for me. Stress isn't just mental. It's showing up in your gut, your immune system, and potentially your autoimmune risk.

We close out with what we'd actually tell someone who's struggling with gut issues right now — food journaling, building sustainable meal structure, and why green powders are probably not the thing you think they are. Real talk, no fluff.

Follow Paul: @paulbuono

🔗 Links & Resources

⭐ Please leave a 5-star review wherever you listen to this podcast

💪 Apply for 1:1 Online Coaching
https://bodybyryan.com/coaching/

🧮 Use my FREE Calorie Calculator
https://bodybyryan.com/calculator/

📸 Follow me on Instagram
https://www.instagram.com/bodybyryanfitness/

🎵 Follow me on TikTok
https://www.tiktok.com/@ryankassim?lang=eng

▶️ Subscribe on YouTube
https://www.youtube.com/ryankassimlifeisgood

We start this one where we always do — just talking. Paul's been dealing with some gastritis stuff, there's a caffeine situation, and somehow we end up in a whole conversation about cultural identity and name pronunciation. You know how it goes.
Then we get into something I've been wanting to dig into for a while: heart rate variability. HRV gets thrown around a lot in the health and fitness world, but most people either don't fully understand it or they're obsessing over daily numbers instead of looking at the bigger picture. We break down what HRV actually is, what it's measuring, and why it matters as a reflection of your autonomic nervous system — not just as a fitness metric.
We get honest about wearables too. Are they even accurate? (Spoiler: most of them aren't great.) We talk about which devices actually give you reliable readings, why body position and timing matter more than you think, and how to use this data to make real lifestyle changes instead of just feeling anxious about a number on your wrist.
The second half gets into the stuff that actually moves the needle on your HRV — sleep quality, alcohol, circadian rhythm, and stress management. We talk about meditation, breathwork, journaling, and why being proactive about stress beats being reactive every single time. And we end up in a conversation that felt really real to me: the difference between creating from a place of love versus creating from fear and scarcity — and how that shows up in your health, your habits, and your life.

🔗 Links & Resources

⭐ Please leave a 5-star review wherever you listen to this podcast

💪 Apply for 1:1 Online Coaching
https://bodybyryan.com/coaching/

🧮 Use my FREE Calorie Calculator
https://bodybyryan.com/calculator/

📸 Follow me on Instagram
https://www.instagram.com/bodybyryanfitness/

🎵 Follow me on TikTok
https://www.tiktok.com/@ryankassim?lang=eng

▶️ Subscribe on YouTube
https://www.youtube.com/ryankassimlifeisgood

Chapters

00:00 Introduction and Personal Updates

02:59 Understanding Gastritis and Health Experiences

06:01 Cultural Identity and Name Pronunciation

08:59 Diving into Heart Rate Variability (HRV)

12:00 The Science Behind HRV and Stress Measurement

14:57 The Impact of Wearables on Mental Health

18:09 The Balance Between Optimization and Intuition

20:52 The Accuracy of Wearable Devices

30:16 Utilizing HRV Data for Personal Insights

35:10 Improving HRV: Key Factors to Consider

42:05 Understanding Stressors in Health

44:43 The Impact of Fitness Trackers

47:14 Stress Management Techniques

01:00:21 Creating from a Place of Love vs. Fear

I brought Paul Buono back for a more "hinged" conversation and for a new bi-weekly segment I'm calling "FitBusters".

This episode gets into one of the hottest debates in nutrition right now — seed oils vs. beef tallow.

Are seed oils actually destroying your health? Is beef tallow the answer? We break it down without the fear-mongering, share our own real experiences with food, and land somewhere that might surprise you: it's about balance, not extremes.

We also get personal about alcohol — Paul opens up about his past relationship with it and why moderation isn't just a buzzword, it's a practice. Then we shift into one of the trendiest pieces of fitness gear right now: the weighted vest. Do they actually help your bone density, or is it just another thing to spend money on?

We dig into the research, talk Wolf's Law, and share what we think actually moves the needle when it comes to building stronger bones long-term.

Chapters

00:00 Introduction to the Podcast Chaos

03:04 Life Updates and Personal Growth

06:02 Transitioning to Fitness Topics

09:06 Debate on Seed Oils vs. Beef Tallow

12:06 Health Implications of Fats

15:01 Anecdotal Evidence and Personal Experiences

17:51 Finding Balance in Diets

23:09 Navigating Alcohol and Health

24:04 The Moderation Mindset

25:39 The Weighted Vest Trend

28:02 Bone Density and Weighted Vests

31:49 Top Strategies for Bone Health

35:31 The Psychology of Movement

40:00 Final Thoughts on Health and Wellness

🔗 Links & Resources

⭐ Please leave a 5-star review wherever you listen to this podcast

💪 Apply for 1:1 Online Coaching
https://bodybyryan.com/coaching/

🧮 Use my FREE Calorie Calculator
https://bodybyryan.com/calculator/

📸 Follow me on Instagram
https://www.instagram.com/bodybyryanfitness/

🎵 Follow me on TikTok
https://www.tiktok.com/@ryankassim?lang=eng

▶️ Subscribe on YouTube
https://www.youtube.com/ryankassimlifeisgood

Hellllooo and welcome to another episode of, These Little Moments Podcast. In this episode, my client, Nick,f`1 shares his transformative journey from unhealthy dieting and emotional eating to sustainable health and confidence. In this episode, we discuss how understanding emotional roots, personalized coaching, and a balanced approach to food and lifestyle can lead to lasting change.

Chapters

00:00 Introduction and Background

03:52 Health Struggles and Diet History

07:04 The Impact of Emotional Eating

09:54 Realizations and Turning Points

12:54 Family Influence and Legacy

15:41 The Rebound Effect and Weight Regain

19:04 Catalysts for Change and Seeking Help

25:51 Navigating Confusion in Health and Fitness

28:03 The Impact of Personal Loss on Health Choices

31:29 Uncovering Deeper Issues Behind Eating Habits

35:45 Transforming Relationship with Food

38:22 Building Confidence Through Commitment

40:37 Sustainable Weight Maintenance

44:58 Fashion Journey and Personal Growth

51:10 The Importance of Seeking Help

56:35 Lessons from Rejection and Persistence

🔗 Links & Resources

⭐ Please leave a 5-star review wherever you listen to this podcast

💪 Apply for 1:1 Online Coaching
https://bodybyryan.com/coaching/

🧮 Use my FREE Calorie Calculator
https://bodybyryan.com/calculator/

📸 Follow me on Instagram
https://www.instagram.com/bodybyryanfitness/

🎵 Follow me on TikTok
https://www.tiktok.com/@ryankassim?lang=eng

▶️ Subscribe on YouTube
https://www.youtube.com/ryankassimlifeisgood

In this episode, Ryan Kassim explores the power of box breathing as a simple yet effective tool for stress regulation, mental clarity, and emotional balance. He shares personal insights, scientific context, and a live demonstration to help listeners incorporate this practice into their daily routine.

Chapters

00:00 Introduction and personal update

03:15 Context: mental health, spirituality, and practical tools

05:39 Science of breath and emotional regulation

08:30 Introduction to box breathing technique

09:01 How to do box breathing: step-by-step

13:22 Gratitude and closing thoughts

14:29 Benefits of quick relaxation techniques

15:40 Using breathwork for emotional regulation

16:17 Final thoughts and call to action

🔗 Links & Resources

⭐ Please leave a 5-star review wherever you listen to this podcast

💪 Apply for 1:1 Online Coaching
https://bodybyryan.com/coaching/

🧮 Use my FREE Calorie Calculator
https://bodybyryan.com/calculator/

📸 Follow me on Instagram
https://www.instagram.com/bodybyryanfitness/

🎵 Follow me on TikTok
https://www.tiktok.com/@ryankassim?lang=eng

▶️ Subscribe on YouTube
https://www.youtube.com/ryankassimlifeisgood

Ryan Kassim shares insights on overcoming mental illusions that hinder happiness, emphasizing the importance of presence, redefining wealth, and questioning ego-driven desires. This episode encourages embracing the present moment and simplifying life to find true fulfillment.

Chapters

00:00 Introduction and Personal Update

03:43 The Illusions of Happiness

07:06 Understanding Wealth and Time

10:04 Breaking Free from Ego

12:55 Steps to Overcome Illusions

15:45 Conclusion and Reflection

🔗 Links & Resources

⭐ Please leave a 5-star review wherever you listen to this podcast

💪 Apply for 1:1 Online Coaching
https://bodybyryan.com/coaching/

🧮 Use my FREE Calorie Calculator
https://bodybyryan.com/calculator/

📸 Follow me on Instagram
https://www.instagram.com/bodybyryanfitness/

🎵 Follow me on TikTok
https://www.tiktok.com/@ryankassim?lang=eng

▶️ Subscribe on YouTube
https://www.youtube.com/ryankassimlifeisgood

In this episode, Ryan's client Marcia shares her transformative journey in weight loss and personal growth through coaching.

She discusses her initial struggles with an all-or-nothing mentality, the importance of mindset, and the need for sustainable practices.

Marcia emphasizes the significance of making small, mindful decisions and adapting to new seasons of life. Her insights highlight the balance between grace and grit in achieving long-term success, encouraging others to embrace change and seek support in their journeys.

Chapters

00:00 Introduction to Marcia's Journey

02:52 The All-or-Nothing Mentality

06:00 Transitioning from Old Strategies

08:59 The Importance of Mindset

11:55 Finding Balance in Choices

15:07 The Role of Stress in Weight Loss

18:00 Sustainable Practices for Long-Term Success

21:00 Embracing Change and New Seasons

23:51 The Power of Small Decisions

26:56 Advice for Those Starting Their Journey

29:59 Final Thoughts and Reflections

🔗 Links & Resources

⭐ Please leave a 5-star review wherever you listen to this podcast

💪 Apply for 1:1 Online Coaching
https://bodybyryan.com/coaching/

🧮 Use my FREE Calorie Calculator
https://bodybyryan.com/calculator/

📸 Follow me on Instagram
https://www.instagram.com/bodybyryanfitness/

🎵 Follow me on TikTok
https://www.tiktok.com/@ryankassim?lang=eng

▶️ Subscribe on YouTube
https://www.youtube.com/ryankassimlifeisgood

If you’ve ever felt stuck in your body, overwhelmed by responsibility, or unsure how to choose yourself without guilt — this episode will hit home.

In this conversation, Ryan Kassim sits down with his client Tommy, who shares his deeply personal journey through weight loss, emotional eating, mental health, and self-acceptance. What starts as a desire to improve his health becomes a powerful story of identity, resilience, and learning how to trust himself again.

Tommy opens up about growing up as a caretaker, struggling with confidence and self-worth, and navigating the emotional weight of caring for family during illness and loss. He reflects on how food became both comfort and control — and how fitness, especially running, helped him reconnect with his body in a way that felt freeing instead of punishing.

This episode isn’t about perfection or extreme discipline. It’s about taking small steps, setting boundaries, releasing guilt, and learning that self-care isn’t selfish — it’s necessary.

⏱️ Episode Chapters

00:00 – Tommy’s Journey Begins
02:28 – Weight Struggles & the Caretaker Role
05:42 – Mindset, Confidence, and Self-Identity
08:09 – Family Challenges & Emotional Weight
11:01 – Loss, Grief, and Control
13:24 – Setting Boundaries & Rebuilding Confidence
15:50 – Food Anxiety & Emotional Eating
18:56 – Embracing Change & Personal Growth
21:37 – Small Steps Toward Independence
24:11 – Finding Joy in Fitness & Running
27:03 – Reflecting on Progress
29:17 – A Major Weight Loss Milestone
32:18 – Letting Go & Healing Through Loss
35:31 – Honoring Strength & Memories
39:09 – Stepping Outside Comfort Zones
43:25 – Trusting Yourself & the Process

🔗 Links & Resources

⭐ Please leave a 5-star review wherever you listen to this podcast

💪 Apply for 1:1 Online Coaching
https://bodybyryan.com/coaching/

🧮 Use my FREE Calorie Calculator
https://bodybyryan.com/calculator/

📸 Follow me on Instagram
https://www.instagram.com/bodybyryanfitness/

🎵 Follow me on TikTok
https://www.tiktok.com/@ryankassim?lang=eng

▶️ Subscribe on YouTube
https://www.youtube.com/ryankassimlifeisgood

Helllo and welcome back to another episode of, These Little Moments Podcast. If you’ve ever felt overwhelmed by fitness advice, frustrated by setbacks, or stuck in an on-again, off-again cycle with your health… this episode is for you.

In this conversation, Ryan Kassim and Jared Hamilton break down why most traditional fitness plans fail — and what actually helps people create lasting change.

Instead of focusing on perfect routines or extreme discipline, they explore the deeper factors that drive real transformation: identity, emotional regulation, self-trust, simplicity, and resilience. You’ll learn why the fitness industry feels so noisy, how to filter out what doesn’t matter, and how to build habits that hold up when life gets stressful.

This episode is about learning how to respond to setbacks without spiraling, rebuilding trust with yourself, and creating a version of health that fits your real life — not a highlight reel.

⏱️ Episode Chapters

00:00 – Why So Many Fitness Plans Fail
03:33 – Then vs. Now: How Change Really Happens
06:20 – Why Motivation Isn’t the Problem
09:16 – Identity and Lasting Behavior Change
11:50 – Cutting Through Fitness Industry Noise
14:39 – Overwhelm, Tools, and Trend Fatigue
17:28 – What Sustainable Progress Actually Looks Like
20:39 – Minimum Mapping: Your “Bare Minimum” Plan
26:50 – Aligning Actions With the Person You Want to Be
29:17 – Rebuilding Trust With Yourself
32:08 – Handling Setbacks Without Starting Over
38:07 – Emotional Regulation & Self-Compassion
43:48 – Understanding Emotions Without Letting Them Run You
48:39 – Using Resistance as Feedback
53:37 – Living and Training More Authentically

👤 Guest Information

Guest: Jared Hamilton
Instagram: @realjaredhamilton

🔗 Links & Resources

⭐ Please leave a 5-star review wherever you listen to this podcast

💪 Apply for 1:1 Online Coaching
https://bodybyryan.com/coaching/

🧮 Use my FREE Calorie Calculator
https://bodybyryan.com/calculator/

📸 Follow me on Instagram
https://www.instagram.com/bodybyryanfitness/

🎵 Follow me on TikTok
https://www.tiktok.com/@ryankassim?lang=eng

▶️ Subscribe on YouTube
https://www.youtube.com/ryankassimlifeisgood