Former Athlete Q&A Replay: 5 Questions Every Former Athlete Needs Answered

In this week’s live Q&A, I tackled five questions from our Former Athlete Society members. From balancing life stress with training volume, to navigating lean protein sources, to mastering smart sunlight exposure—this session is jam-packed with practical coaching advice.

If you’ve ever felt stuck, inconsistent, or like you're not living up to your potential post-sports—my weekly Question & Answer Sessions are for you. Subscribed Members will see the video below. If you're not a member yet, I encourage you to sign up.

What’s Inside This Q&A?

This isn’t theory. It’s jam packed full of actionable coaching designed to help you train smarter, recover faster, and stay consistent—even when life gets busy.

🏋️‍♂️ Question 1: Should You Use the Leg Press?

"I’ve heard mixed things about using the leg press with athletes. How do you balance force production and stability work, and are there situations where it actually makes sense to program it?"

We started by digging into the controversial topic of the leg press.
✅ The trade-offs between force production and stability
✅ When the leg press is a valuable tool (hint: injury rehab and in-season maintenance)
✅ How to program it effectively without making it your crutch
✅ Ways to pair it with free weight exercises for athletic carryover

This section includes real examples from my time coaching women’s basketball and volleyball players—so you’ll see exactly how I apply these principles in a collegiate setting.

🥩 Question 2: Red Meat vs Chicken vs Fish – Which Is Better for Lean Fats and Protein?

"When trying to be selective with fat sources but keeping protein high, does it matter if I lean toward red meat, chicken breast, or white fish?"

Nutrition decisions don’t have to be overwhelming.
✅ The nutritional differences between these three protein staples
✅ How micronutrients like iron, zinc, and omega-3s impact recovery and energy
✅ A simple 7-day rotation strategy to ensure variety and balance
✅ The truth about saturated fat and why it’s not your enemy

This section is full of practical advice on building meals that support strength and health without overcomplicating things.

🌀 Question 3: Foam Rolling – When, Why, and How?

"Is foam rolling worth my time? Should I do it before or after training—or even at all?"

We busted a few foam rolling myths while giving you a clear, simple framework:
✅ When to foam roll pre- and post-training
✅ Why you shouldn’t “smash” your muscles hoping for tissue changes
✅ Alternatives (lacrosse balls, massage guns, movement-based mobility)
✅ A realistic perspective on what foam rolling actually does for you

⚡ Question 4: Adjusting Training During Life Stress

"Work has been absolutely crazy lately, and I feel wiped out. Should I cut back my training volume or keep pushing through?"

This one hit home for a lot of members.
✅ Why your nervous system doesn’t distinguish between life stress and training stress
✅ A tactical deload strategy to stay strong without burning out
✅ Recovery markers to monitor—sleep, mood, resting heart rate
✅ How to avoid guilt when scaling back (and why it’s actually a sign of maturity)

☀️ Question 5: Smart Sunlight Exposure for Vitamin D Without Skin Damage

"I know getting sunlight is good for vitamin D and energy, but how do I balance that with avoiding sunburns and UV damage?"

We wrapped up by talking about sunlight as medicine—and how to dose it properly.
✅ The ideal times of day for sun exposure to minimize UV damage
✅ Practical tips for avoiding burns while still getting enough vitamin D
✅ Why circadian rhythm support matters as much as vitamin D production
✅ When to consider supplementation and annual testing