In this episode of Fight Science Made Simple, Coach Adam breaks down the Fight Night Nutrition Blueprint—the exact step-by-step system he uses with fighters to make sure they walk into the cage fully fueled, fully hydrated, and ready to push a savage pace.

Most fighters obsess over making weight… and then completely wing it when it comes to what to eat on fight day. That’s a mistake that gets people gassed, flat, bloated, or sluggish when it matters most. And no—starving yourself for “primal kill mode” isn’t tough… it’s just leaving performance on the table.

Inside the blueprint, you’ll learn:

• Why fight night nutrition starts the second you step off the scale
• The goal for re-gain: put back 10–15% of bodyweight with fluids, electrolytes, and carbs
• The Performance Plate framework (what every meal should look like on fight week)
• How to plan 2–4 meals + snacks depending on when you fight (working backward from your walkout)
• The rule for your last real meal: 3–4 hours before the fight
• The final top-off: a high-carb snack 1–2 hours pre-fight (simple carbs that hit fast)
• The warm-up hack: sip/swirl Gatorade to keep glucose topped off without feeling heavy

If you’ve ever felt low energy, got tired too fast, or felt “off” on fight night—this episode gives you a simple plan you can follow every single time.

Want help dialing in your weight cut + fight week nutrition like a pro?

DM Coach Adam the word COLLECTIVE on Instagram @FightScienceCollective.

In this episode of the Fight Science Made Simple podcast, Coach Adam breaks down HRV (heart rate variability)—the most misunderstood recovery metric in combat sports—and how fighters can use it as a “check engine light” to train hard without running themselves into the ground.

If you’re constantly sore, always second-guessing whether to push or rest, or you feel like you’re living in a cycle of overtraining → burnout → injury, this one is for you.

You’ll learn:

• What HRV actually measures (and what it tells you about your nervous system)
• Why high HRV = better recovery capacity and low HRV can signal accumulated stress
• How to track HRV the right way (and why consistency matters more than the number)
• The biggest mistake fighters make: obsessing over daily scores instead of 7–14 day trends
• How to use HRV to adjust training without getting soft (volume, intensity, frequency, rest days)
• The fastest ways to improve HRV: sleep, nutrition, hydration, stress management, smarter training, and when aerobic work matters
• How HRV removes the guessing, anxiety, and ego-driven decisions that lead to short careers

If you want to train like a savage and stay in the game for the long haul, this episode will upgrade the way you approach recovery—starting today.