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

RP Strength Podcast

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

0:18 James Clear best selling author 1:45 Automatic behaviors 6:43 The slow and steady gains over time idea 14:36 Measuring habits 16:45 Four stages of habit building 20:13 Four laws of behavior change 26:23 Second law of behavior change 28:30 Habits formed by social environment 32:50 Social media influencing thought 34:00 Third law of behavior change 41:55 Fourth law of behavior change 44:20 Behavior change is identity change 54:57 Where to find James

Atomic Habits

0:18 Jake from compete everyday intro 1:08 Explaining compete everyday 9:18 Eating healthy during travel 13:47 Setting yourself up for long term goals 19:53 The importance of tracking progress and building habits 27:08 Is one percent better everyday feasible 35:32 Should you celebrate wins 41:08 Jakes book 45:42 Focusing on the moment 53:59 How to contact Jake

Compete Every Day with Jake Thompson

1:20 Defining cardio 6:30 Mike REALLY likes Crossfit 8:47 Reading the newspaper between sets 10:10 Cardio as it relates to weight loss 15:20 Cardio effect on NEAT 18:10 Mike's vacation 21:30 Weight training effect on weight loss 29:06 Cardio for weight loss maintenance 33:00 Cardio for athletics 39:40 Spencer's triathlon 42:12 Spencer was spoon fed 43:15 Cardio for general health 48:35 Takeaway points

Dr. Mike and Dr. Spencer on CARDIO

0:23 Dave Nixon introduction 3:35 Covid in Australia 5:49 Dave Nixon background 10:45 How did Dave discover RP 14:37 How Dave uses RP with his gym members 21:21 Starting simple with diet and nutrition 23:47 Experience centric approach to training 30:00 Isolation, integration, improvisation 33:00 Unique weight rebound story 42:28 Being busy vs being productive 48:03 Dave's book about health

Dave Nixon, author of Minding yourSELF

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!