0:23 Personal struggles intro 2:00 Nick's birthday diet struggles 4:30 Post maintenance slippery slope 16:20 Nick's fav new desert 19:37 How to deal with eating out on a diet 27:13 Holiday food being so accessible 30:47 How to not binge on the weekends when stressed 40:20 Struggling with maintenance when life is challenging

RP Strength Podcast

Talking about STRUGGLES

0:53 Nick's recent diet and maintenance approach 8:20 Nick's grumpiness on his diet 10:19 Not binging after a diet 14:50 Caffeine to curb hunger 19:56 How do you transition from diet to maintenance in the app 21:27 Getting back on track if you gain too much on maintenance 25:15 Is it normal to gain weight when you start the female physique templates 26:17 How to deal with hunger during fat loss 28:21 Can you use an apple watch as a step tracker 32:34 Olympic lifts for hypertrophy or strength 33:35 Pros and cons of extending a diet 39:09 App possibly not giving right macros 39:52 What to do if looking leaner but gaining weight 41:35 Why cut fats vs cutting carbs 43:43 How to know when to change your fats and carbs Our daughter Emma says hi! :) 46:10 Best way to train and grow legs   The inexpensive Amazon step tracker Nick and Lori use https://www.amazon.com/dp/B091KPMFXJ/?ref=idea_lv_dp_ov_mw&tag=onamzrenaissa-20&linkCode=ic6&ascsubtag=amzn1.ideas.2VX9K1WNDJQ9Q   Nick's blog post on Top 10 Diet tips from his recent cut https://renaissanceperiodization.com/expert-advice/top-10-tips-from-my-latest-fat-loss-diet-with-the-rp-diet-coach-app

Answering Questions on Maintenance and More

0:25 Nicks 6 week diet takeaways 3:12 Helpfulness of maintenance 7:33 Tracking steps 14:02 Changing macros 15:35 Travel and eating out 21:00 Sleep tracking 23:53 Weight training 25:19 BJJ changes 27:57 Periodized caffeine intake 31:00 Healthier food choices 37:52 Moving to keep energy high 46:20 Nicks DEXA results

Nick's Recent Cut: Top 10 Takeaways

Lori is back after a brief hiatus from the podcast.  We discuss how to gets others started in their fitness journeys and cover a lot of questions about the RP Simple Diet Templates! 0:20 Lori is back/ her surgery 1:20 Nick sent out a bunch of free books 2:45 Getting started with dieting and RP simple diet templates 4:20 All about one on one coaching 10:00 RP product breakdown according to needs 15:10 What are the simple diet templates 21:42 How to use the templates exactly 35:55 Going over food substitutions and egg whites 40:00 Protein powders and smoothies 45:11 Bagels as carbs

Where to Start - New to RP

1:56 The Slight Edge book by Jeff Olson 3:06 Slight Edge main principles 11:00 Quantum leap misconception 14:44 Internal locus of control 22:00 Small differences over time chart 27:45 Consistency over perfection 32:36 DM Nick for a free book 37:32 Notable quotes from the book

The Slight Edge by Jeff Olson

0:22 Tradeoffs introduction 2:00 Defining tradeoffs 7:20 Categories of seriousness about diet and training 16:30 Nick's life when it revolved around bodybuilding 24:00 Not feeling guilt about not prioritizing diet and training 28:35 Nick's bodybuilding show experience 30:10 "Life MRV" 33:30 The old animal pak ads and products 41:46 Keeping confidence during times when not focused on diet and training 52:16 The RP pizza eating contest 55:13 Nutrient timing

Tradeoffs: Balancing Fitness and Life

0:30 While We Sleep Book Recommendation 2:02 Sleep impact on memory, training 6:05 Setting yourself up for good sleep 11:28 Why do hard diets lead to poor sleep 16:53 Sleeping conditions at the Olympics 22:27 Pros and cons of sleep aids 34:04 Melatonin 36:07 Caffeine sensitivity 43:00 CBD for sleep and anxiety 48:31 How to develop your "wind down" routine 53:26 How much sleep do you need

RP's Dr. James Hoffman on SLEEP

1:36 Cardio is a necessity 6:30 Cardio recommendations 10:48 Step trackers and calorie counters 13:17 You can get best fat loss with cardio alone 23:01 Formal cardio 28:38 Harder cardio is better 37:05 Walking is not good for fat burning 40:13 Fasted cardio

Dr. Mike on Cardio Myths

2:25 Is Fructose bad 9:44 Nut talk 12:10 High Fructose corn syrup 15:48 Is MSG bad 22:23 Radish and cookie study 25:15 Stevia vs aspartame and sucralose 30:50 Ultra high protein diets 37:57 What are anti nutrients 42:56 Must eat foods

Dr Mike Part 2 Nutrition Facts or Fiction

0:53 Mike's BJJ brown belt and BJJ talk 11:26 Calories in calories out 16:35 Being perfect with calories and macros 22:32 Food label accuracy 29:23 Consistency and perfection, not sweating the small stuff 38:35 John Meadows' passing  

Dr. Mike on Nutrition Facts or Fiction

We published this podcast with famous actor, and RP client, Ethan Suplee a year ago.  Whether you have or have not listened to it before, it's definitely worth another listen - his weight loss story is amazing - and we're proud to play a role in it!

Bonus Episode Repeat: Ethan Suplee

0:00 Why Dr. Mike moved to Michigan 2:20 RP Diet app update- meal moving 3:33 Nutrient timing, meal plan 8:00 Meal timing consistency 14:39 Nick failing without a good plan 17:45 Regular meals correlates to better health 31:45 How individuals respond to time zone changes 35:14 Knowing how to construct the meal itself 40:55 Importance of building habits

Dr. Mike on How to Build Your Meal Plan

:40 Travel and fitness 1:40 Alyssa FB group comment- when to switch to maintenance 5:55 RP Tshirt and Youtube channel love from Alaska 10:55 Top ten travel diet and training tips 13:33 Dealing with training in new gyms 19:45 Being self conscious about your weights 25:30 Dealing with different time zones 27:30 What to travel with 31:06 Travel takeaways 33:46 Hotel gym workouts 39:10 Travel food options

Fitness and Nutrition Tips for Travel

0:00 Last week nutrition priorities recap 2:07 Eating for general health 4:02 Optimal body weight and BMI 8:42 Food composition for general health 18:07 Managing hunger 19:08 Macro nutrients 28:00 Is RP against low carb diets 31:39 Nutrient timing for general health 34:40 Supplements and hydration 40:10 Veggie supplements

RP Nutritional Priorities for General Health

0:22 Last episode review w author James Clear 2:45 Nutritional priorities intro 7:37 Adherence 11:55 Calorie Balance 17:47 Macro Nutrients 27:37 Nutrient Timing 31:28 Food quality 37:33 Supplements 40:10 Hydration

RP Nutritional Priorities Pyramid

On the RP Podcast, Nick and Lori plan to bring you chats on various nutrition and training related topics with both the super accomplished members of RP’s 1:1 coaching team as well as with RP’s amazing athletes, across various sports!