0:20 Intro to author Steve Magness
1:58 What do most highly successful people have in common
8:40 Dealing with struggles and negativity bias
13:00 Steve's take on social media
21:00 Limitations of willpower
23:30 Explaining minimum effective dose
29:05 Benefits of accountability
35:53 Why do hard things
41:01 What are hard things so rewarding
46:20 Finding meaning and purpose
48:20 How to become more resilient
52:30 Navy SEAL training
1:01:18 Explaining the mastery mindset

0:36 Third place female in transformation challenge
1:47 Her fitness background
5:11 How did her gym survive covid
8:46 Owning an ice cream shop while dieting
15:36 How she found out about RP
20:58 Dealing with cheating
28:19 Hunger levels throughout the diet
29:48 Her weight loss results and athletic performance
24:28 Meal prep
39:59 Dealing with peer pressure around eating
42:55 Nick started liking salads
46:37 How competitive was she about the challenge
48:48 How maintenance is going
51:51 Massing difficulties

0:20 Elliot 2nd place male finisher
1:09 Why did Elliot do the challenge
5:00 His food choices
9:30 Limiting temptation to overeat
11:50 His hard past diets
16:10 How he heard about RP
17:50 Initial Dr. Mike impressions
20:05 Not taking things too seriously
26:00 100 percent app compliance
30:00 Logging veggies
31:45 Doing no planned cardio
34:30 Dealing with eating different foods then family
37:45 Maintenance
47:18 Caffeine
49:45 Top tips
1:00:00 The Miami winners trip

0:38 2nd place female in 2022 transformation challenge
3:13 Why Courtney did the challenge
10:33 How she heard about RP
13:27 How she trained during the challenge
16:10 Step counting
17:08 Meal prep
21:25 Getting grief about dieting
30:20 Biggest obstacles
33:48 How was maintenance
39:30 Nick's flight delay breaking his diet
42:45 Starting a 2nd diet
49:09 What was it like to meet the RP team
51:47 Closing tips

0:20 Randy and Karen did the challenge together
3:19 How they feel after losing so much weight
7:36 Dieting with a pilots lifestyle
9:57 What type of training they do
13:23 Meal planning as a pilot
21:45 Favorite airports
25:42 How did they her about RP
29:29 Keeping long term results
36:25 Is dieting easier with a partner
45:35 Learning curve using the app
50:30 Upcoming goals
55:44 Training in different cities
59:03 Closing tips

2:05 What were Nick's diet motivations
6:08 What was Nick's diet before his weight cut
7:50 Nick's psychology when entering the diet
10:30 Did Nick have a weight loss goal
12:00 When did the diet get hard and how he dealt with it
14:55 Step counting
17:20 Nick's macros for the cut
21:32 How he's doing in maintenance
23:00 How he fought off hunger
25:33 Fluid consumption changes
26:47 Cognition and managing mood during the diet
38:20 Fighting cravings
42:31 Dealing with doubt surrounding a diet
50:45 Bodybuilding is a selfish sport
57:01 Worrying is not needed to meet goals
1:04:00 Dealing with what other people think
1:05:55 What does peaking look like
1:09:40 Dealing with hunger on maintenance

1:28 Her weight went up in the first week
3:00 Dealing with weight fluctuations
9:15 Her nutrition leading up to the challenge
10:34 Challenges of dieting as a mom and executive
14:44 Cardio
19:18 How did she find RP
21:48 Newly discovered good habits
28:45 How she dealt with eating out
33:22 Go to meal prep foods
39:46 How maintenance is going
49:39 Upcoming goals
53:45 Helping others with her knowledge
56:30 Similarities between male and female winner

2:44 How Justin got into fitness
6:00 Justin's insane daily step count
8:45 How he found out about RP
10:55 His motivation to start the diet
13:26 Goal setting
15:53 How he weight trained
20:32 Justin's advice on schedule
22:30 What he ate and meal prep
24:40 Biggest struggles
31:30 Dealing with cravings
34:14 Peer pressure on the job
41:35 Using the app
44:57 What he's most proud of
47:00 How maintenance is going
51:04 Upcoming goals
53:40 How to find Justin

1:11 Dr. Derek's standout clients this year
3:00 How to deal with goals not being met
6:45 Do you need to suffer for results
9:49 Dealing with all or nothing mindsets
12:25 Dealing with slip-ups
19:23 People working too hard and not progressing
32:07 Warnings against overworking
40:11 Difficulty of deloads
45:22 How often can you train to failure
50:00 Training and recovery

0:35 Willie introduction, his long term weight loss
5:00 Nutrition growing up
8:30 Activity level as a child
12:16 What made Willie get into fitness
16:30 First weight loss phase
21:31 Gallbladder shutdown from weight loss
24:45 Dealing with weight rebound
27:45 Using covid to focus on weight loss
31:35 Weight loss phase two
34:55 Switching from calorie to macro tracking
39:08 His transformation challenge
45:30 Willie's current weight
47:58 Biggest challenges
50:50 Willie's weight goal
56:30 Planning past weight loss

3:08 Nutrition for body composition
9:29 Biggest effects on longevity, genetics
14:52 Nick's book recommendations on longevity
20:40 Body Weight and longevity
24:35 Sleep, stress, and longevity
28:45 Nutrition and longevity
30:37 Medication and supplements
31:15 Nicks' top ten for longevity
36:13 Sugar getting a bad reputation
44:39 Risk aversion
46:25 Intermittent fasting and longevity
53:00 Other supplements
1:04:15 Reverse aging drug

0:56 Sam's introduction and incredible weight loss
4:13 Sam's nutrition growing up
8:47 Sam's weight as a child
10:35 How his weight ballooned in college
15:46 What finally made him change
22:06 When his weight loss first stalled
25:25 Sam felt unhealthy when we lost too much
30:18 How Sam found RP on Youtube
35:21 Ethan Suplee's similar weight loss journey
39:10 Sam started training with RP home workouts
42:50 Sam's learned everything he knows for free on Youtube
46:52 Biggest thing he's learned from RP
50:30 Sam's favorite YT video
51:18 Sam's new goals

0:16 End of Transformation Challenge
1:00 What is maintenance
2:15 How long should you maintain
11:48 Mindset surrounding maintenance
17:37 Breaking macros at daughter's birthday meal
27:10 Dealing with peer pressure
31:27 Focusing on the "long game", not worrying about weight rebound
37:42 How to determine maintenance calories
46:45 How to look at fuel on maintenance
48:37 How to deal with the impulse to cheat
1:09:25 Summary, additional resources

0:26 Different ways to diet success intro
1:45 Lori's diet update
6:51 Why Lori decided to extend her diet
12:05 Don't make decisions in an emotional state
15:45 Nick's diet update
19:03 How can you judge diet fatigue
22:24 How Nick and Lori use the app differently for diets
29:55 Moving macros diet update
39:32 Custom food entry
45:39 Its okay for diet strictness to fluctuate
51:08 Transformation challenge

5:52 How Tiffany got into crossfit
10:35 Tiffany's diet journey, her weight loss
17:16 How Tiffany found RP and her first cut
23:30 Struggling with maintenance
30:40 What Tiffany learned when transitioning to RP
33:37 Hitting her goal weight
36:30 Having to close her gym and getting through covid
51:17 How Tiffany dealt with diet and workouts after gym closure
1:00:45 What foods helped Tiffany stayed on track
1:07:45 Tiffany's current diet and training

1:50 How Amy and Scott did the in the first challenge
4:00 Whats its like to diet as a couple
8:10 What their training is like
10:45 How Scott meal preps without a normal work schedule
20:25 How they eat during maintenance
29:00 The difficulty of their 2nd diet
42:30 How did Amy eat through the holidays
57:35 Best and worst parts of maintenance
1:04:40 Abandoning a cut

0:43 Current state of crossfit
2:49 Are the new rules good
4:30 The new testing timeline
9:30 Nate's background
14:40 Advice to people doing the open
19:21 Workout volume during the open workouts
21:20 What to do about diet during the open
25:50 When to do body comp changes in crossfit
34:30 Supplementation for the open workout
38:50 Energy drink stories
41:40 The upside of stress
50:40 Pre workout meal timing
53:00 Warm up recommendations
57:10 Open predictions

0:23 Update on Lori's diet
1:44 Coach Derek Wilcox is cutting too
4:05 Review of Derek's background
7:06 How Derek transitioned out of powerlifting
10:00 How has Derek changed mindset to Planet Fitness
13:30 Prioritizing training based on goals
16:57 How do you talk to clients if they aren't getting results
19:00 Common client problems
27:10 Weight fluctuations caused by eating different foods
28:50 Lori and Nick's first show mistakes
35:15 Derek on Keto diets
37:48 Weight gain from clients after superbowl
40:00 Going into maintenance and dealing with weight gain
49:30 The importance of weigh in times
53:00 Creatine and weight gain
57:00 Weight going up on hard training days
59:44 Rhythmic structures of scale fluctuations

3:17 Kara's background
7:45 Kara's nutrition growing up
9:48 Easy nutrition tips for teenage athletes
15:10 Biggest issue with nutrition in D1 athletes
17:15 Nutrition recommendation is often based on context
20:15 Determining if you should eat snacks
24:20 Nick actually likes protein bars
26:08 Whats it like to live with a dietician
28:30 What Kara is during for her pregnancy nutrition
33:05 Weight gain during pregnancy
37:42 What its like to work with RP clients
41:50 Errors with eyeballing food and weekend issues
49:31 A client success story
53:45 How to find Kara

3:45 How much weight can you expect to gain in maintenance
14:39 Breaking down motivation
23:09 Not depending on motivation alone
27:05 Mikes take on willpower
32:40 Explaining habit
42:57 Passion and identity
51:30 Mike is revolted to quitting

1:50 Was Dan active in his youth
2:52 What diets did Dan try
8:02 What training was Dan doing before RP
11:10 Meal prep as a firefighter
15:20 Dan first started RP with diet templates
18:02 Dan's advice about maintenance
26:00 Gaining weight due to injury
32:20 Swimming for the first time
39:19 Travel tips from Dan
42:39 Eating out tips
45:41 Dan's thoughts on RP endurance products
56:14 Tips when using the app

0:33 Breaking through weight loss plateaus
1:03 Why do plateaus happen?
3:23 Metabolism dropping
7:10 Options when hitting a plateau
12:00 Increasing daily activity
22:20 Decreasing food
25:49 Managing hunger
29:45 Caffeine and diet soda intake
32:43 Adjusting your goals
35:05 The newest RP cookbook

0:28 How Hunter became an RP coach
3:30 Hunter adapting to Montana life and weather
11:15 Hunter's struggles in highschool
15:45 Hunter's introduction to fitness
19:55 Hunter's education
24:34 How Hunter found RP
29:26 Managing lifting volume
33:45 Metabolite training
40:00 Montana hiking
42:45 Hunters coaching success stories
48:00 Meal prep and diet tips
52:12 What Hunter gives to his clients
58:58 How to find Hunter

1:30 What is Team Full ROM
5:15 Training with bad form
7:40 People with elite genetics giving bad advice
17:31 When did Charly start lifting and his powerlifting numbers
25:42 What equipment did Charly and Nick start lifting with
30:53 Charly's first bodybuilding show and dedication
36:50 Accountability
42:06 Nick's first spray tan for bodybuilding
43:42 Hardest thing about bodybuilding diet contest prep
46:35 Hardest thing about bodybuilding training contest prep
48:40 Strength loss during a diet
58:00 Easing into lots of food after a diet
1:06:00 Tips if you're considering a bodybuilding show

4:46 Choosing when to reduce calories or do cardio
10:45 Lori noticing how much extra snacking she does impulsively
21:11 You can now change your weekly review on the RP Diet App
26:33 How to deal with disappointing scale results
32:07 What Lori is eating to start her diet
35:05 Drinking diet soda on a cut
39:29 Eating clean foods for greater food volume

2:05 What Nick and Lori ate over Xmas
5:59 What was Nick's favorite gift
8:06 Pitfalls of dieting in the new year
10:20 Setting realistic goals
18:23 Ways RP can help with goal setting
29:11 Recommended podcast episodes to help with diet
32:37 Transformation challenge prizes
34:34 Discipline
46:14 Lori's advice for dealing with the gym in January

1:01 Holiday recap, bearded dragon purchase
3:48 Year in review
5:17 What major accomplishments did you have?
8:15 Review last years goals
11:48 Notable lessons or failures
14:11 Changes to make in the new year for health
15:55 Rating last years achievements
17:35 Big goals for the new year

3:53 Mike describes his pre-show diet guided by RP principles
8:10 Why dieting gets harder when you are leaner
9:42 How to make dieting more likely to be successful
13:44 What to do before you start the diet
18:39 Food and meal prep strategies
25:10 Establishing a baseline of physical activity
35:18 Nicks thoughts on step trackers
37:38 Average steps people get in a day
44:38 Eating tasty foods on a diet

1:10 Danny was taught by Dr. Mike at Temple
7:34 What Danny learned from Dr. Mike and Dr. James
17:03 Danny's education and degrees
22:40 Working with athletes vs regular people
29:15 What its like working RP customer service
32:56 The best parts of coaching for RP
38:45 How do you deal with clients who may feel discouraged
41:44 Weight ins and hip and waist measurements
44:28 How to deal with ending a cut and going to maintenance
49:10 What Danny is working on for his PhD and training
59:31 How to find Danny

0:34 Analyzing diet app user's bodyweight spike from Thanksgiving
8:24 How to approach weigh-ins
17:52 Creatine explained
20:24 Leucine powder
26:50 RP friendly salad dressings
31:07 How to determine what training template to choose
32:21 How to manage off-plan meals
34:46 Eating so many carbs on a cut
37:00 Intermittent fasting
42:26 Lori's favorite thing she had at Thanksgiving

0:17 RP coach Jake Reed introduction
3:51 Dr. Mike's early diet and nutrition experiments
6:42 Jake's background
14:04 Athlete monitoring in collegiate football
19:50 Do high level athletes work harder than everyone else
27:07 How well do athletes listen to the data collected from monitoring
34:31 Blood Type diets
41:37 Periodization
43:27 Studying habits
49:37 Standout RP client transformation stories
57:46 How to work with Jake

1:17 Mike's favorite Halloween candy
5:10 Favorite Thanksgiving foods
14:40 How Mike is getting through holidays on bodybuilding diet
19:42 To indulge or not on holidays when dieting
23:47 How to deal with guilt about holiday eating
28:10 Black Friday shopping
32:06 BJJ talk
36:20 How to approach holiday eating on maintenance
42:29 Constant holiday overeating temptation
51:30 Using cardio to offset holiday overeating
55:55 Best diet phase to to be on during holidays

6:11 How much muscle you will gain vs fat
13:15 Why massing may be good in winter months
15:45 How massing can be physically and mentally uncomfortable
19:45 Nick's unpleasant extreme massing story
22:17 Massing food choices
27:24 At what bodyfat percentage should you begin a mass
29:11 Supplement recommendations
32:46 Massing is a time to be performance focused
36:02 Nick's first mass in college
40:31 Training recommendations while massing
48:00 Calorie increase recommendations
53:30 People that claim they can't gain weight

6:45 Power of environment
13:06 Emotional eating
21:13 Tracking macros and not becoming excessive
33:28 Eating too much high volume food
39:22 Dealing with body image issues
45:25 Kid's first pullups, mindset
52:25 Book recommendations

6:30 What Nick eats in a day
13:35 Fall macro friendly meal ideas
20:15 Macro friendly sweets
22:17 Go-to dishes to make for thanksgiving
26:16 RP cookbook recipes are generally easy
34:18 Using Trifecta for meal prep
36:48 Lori's favorite recipes
38:35 How Nick cooks dinner for the family
40:25 How to find the RP cookbooks

Bodybuilding.com RP Thanksgiving recipes

Latest RP Cookbook

RP Cookbooks

RP Vegan

0:40 Introduction to extreme weight loss

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

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! :)

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

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!

1:56 The Slight Edge book 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

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

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

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

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!

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

: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

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

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

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

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

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

3:00 Fitness background and total weight loss
7:40 Dexa scan results
12:25 His relationship with food
16:25 App diet compliance
19:57 Importance of learning and doing research before dieting
31:30 What he did at restaurants while on vacation
37:30 His training during the contest
43:45 Did he need to add in cardio
48:00 Setting realistic goals
53:26 Giving a new diet a fair chance
1:02:05 Motivating other people

0:30 Ali introduction
3:30 Type of training during the diet
4:13 Energy levels during the diet
6:40 Total weight loss during challenge
14:10 Fun meals over vacation
22:40 Biggest hurdles during the challenge
26:30 Navigating maintenance
32:30 Transitioning to maintenance
39:50 Hitting PRs on a deficit
41:57 Finding out she won reaction
44:10 The Vegas trip
48:15 Take home points

1:40 Diets are easier with spouse support
3:13 How long have they known about RP
4:55 Previous knowledge and history of dieting
8:25 Dealing with kids school issues during covid and dieting
11:20 Dieting on Scott's firefighter schedule
14:20 The RP community support system and FB group
21:50 Getting meal ideas from the FB group
23:15 How much weight did they lose
26:20 What kind of training did they do
32:21 You can cut and not be hungry
36:26 Did they have any cheat meals
38:55 Scott's biggest challenges to overcome
43:35 Amy's biggest challenges
45:55 Dieting with kids
48:15 How do they approach meal prepping
53:24 What are their future goals
55:00 Did they do cardio
1:02:55 Recovery and rest
1:04:55 The winners Vegas trip

1:00 What coaches look for in RP clients
3:12 Being coachable
12:34 Long term vs short term thinking
20:10 When to compromise with clients and thoughts on intermittent fasting
30:38 Crossfit and Rich Froning using intermittent fasting
36:35 Can you gain muscle doing Crossfit training
47:37 Will you lose strength when losing fat
58:27 Body recomp with RP clients
1:01:26 "Easy" Crossfit workout ratings for RP
1:08:08 How to hire Nathan or other RP coaches

Dr. Mike is back on for part two discussing mini-cuts. This episode covers how to reduce food intake on a mini-cut, the best type of training to do while on a mini-cut and most importantly what to do after the mini-cut ends. 

0:35 Mini-cut recap
2:42 What foods to cut out for a mini-cut
6:48 What training looks like during a mini-cut
13:27 What to do after the mini-cut
19:19 Temporarily improved appearance mini-cut
26:59 What to do after the TIA mini-cut
40:52 Nick's extreme weight gain in Cancun post mini-cut
42:41 Vacation diet advice
44:55 How Nick responds to bad wifi
46:51 Should you deload before a mini-cut
48:43 Where to find the detailed mini-cut manual

1:00 Mike's own mini cut duration
2:14 Nick's plans for coming to Vegas
3:44 Defining mini cut
10:26 Who are mini cuts for
24:30 Throwing mini cuts into massing
31:35 How many minicuts and masses can you do
33:25 Can you mini cutting before massing
34:45 How big should your deficit be on a mini cut
39:59 Mini Cutting for small females
45:11 Can you do a mini cut on the app

2:30 Is program hopping bad
6:05 How to deal with loose skin
9:47 Thoughts on quick diet breaks
14:32 Trouble with hard training in caloric deficit
19:23 Can people with hypothyroidism use the app
22:15 Healthy maintainable body fat percentages
25:40 How does one stay focused in maintenance
30:21 Success stories from real clients
33:50 How important is it to select body type in app
36:10 Hunger management strategies
37:53 Can you deload during a cut
38:52 How often to increase calories during maintenance
40:15 When to restart a hypertrophy template if you miss training
43:35 Shifting macros from one meal to another

0:25 RP Transformation challenge
2:00 How to enter maintenance after a cut with the app
4:14 How can you improve mindset and feel content with goals you achieve
11:16 How to rate your workout difficulty for the RP App
18:20 Scale isn't going down, when to end a cut
20:40 Can you skip maintenance
22:00 Can you use the app for a mini cut
24:06 Food differences for athletes vs general population
28:00 Can you have body recomposition on maintenance
30:22 Starting in maintenance without doing a cut first
31:14 Do women on menopause need to adjust anything in the app
34:30 How to treat diet on vacation right after I cut
36:37 How to deal with getting too full on maintenance
39:29 What happens to your metabolism on maintenance vs a cut
40:42 How to set a realistic weight loss goal
45:46 How the app deals with fat levels relating to hormone health
47:10 How to get new people started with RP

1:22 How to deal with the mental side of massing as a female
7:18 Eating more freely on maintenance
15:45 Should you keep the same food choices from cutting to maintenance
21:58 How many calories to add for a mass phase
23:27 How to exactly transition from cut to maintenance using the RP diet App
28:48 How much to change calories after maintenance phase
31:37 Having trouble getting motivated on a second cut
35:47 How to transition out of the breast feeding templates
36:51 Difficult to find pictures of women massing
41:39 Why is RP app giving different macros then before
43:46 Questions about female physique training templates

0:31 Derek Wilcox lightest person to squat 1000bs
2:57 Current client success stories
8:06 Body weight may go up when waist gets smaller
13:35 How to take waist measurements properly
17:40 Why Monday morning weigh ins are different
22:06 Evaluating progress by strength gain
28:00 Water effects on weight
33:24 Water cuts for competition
38:55 How to deal with weight fluctuations
46:42 Travel causing weight fluctuations
52:00 Estimating calorie expenditure with apps
56:00 Closing summary of weight fluctuations

0:14 Talking about maintenance
4:30 Changing goals during maintenance
6:03 How much weight gain to expect during maintenance
11:45 RP diet shows you how to eat sustainably
13:22 How does Mel recommend starting maintenance with clients
15:05 Mel's mega cheat meals
18:16 Don't choose extremely fast weight loss diets
20:35 How to reintroduce food after a cut
29:18 How long should maintenance last
33:03 Mel's current fat loss diet
40:30 Chronic dieting
46:31 Maintenance should be a time to have more fun
51:18 How to avoid eating food you don't actually want to eat
57:00 Dealing with hunger at the end of a cut

5:28 Staying focused with diet and nutrition after goals are met
7:15 Maintenance for recovery
10:14 Addressing concerns with caloric increase after diet
14:00 The three types of goals
16:05 SMART goals
20:07 Punishment vs reinforcement
26:05 Setting diet goals with clients
30:55 Goal chunking
34:53 Start off diets easy and basic
36:32 How to set performance goals
40:02 Gym performance decline while cutting
47:00 Setting goals while on maintenance

4:37 Importance of a training log
6:55 Lack of resources about training in the early 2000s
12:02 The "super squats" program
13:45 How Robert found RP
19:53 Roberts early experiences with dieting
23:22 Health isn't always top priority for pro athletes
28:41 Client success stories
31:21 Common client struggles
38:10 Dealing with weekend eating and bad diet advice
42:05 Carb phobia, not training hard enough
48:30 Explaining workout intensity
55:24 Training with proper amount of weight

1:13 Brent's background
6:17 Family reaction to him wanting to be a navy SEAL
8:40 Dealing with negative reactions
10:40 David Goggins stories
16:34 Fixed vs growth mindset
19:55 Nutrition in the SEALs    
26:45 Why Bret wrote 'Embrace The Suck'
35:15 Tools for struggling with fitness and nutrition
42:46 The most important elements of gaining expertise
47:35 Finding balance and tradeoffs
53:46 Importance of keeping in mind long term goals
56:55 How to find Brent

0:27 Diet pep talk

 

0:33 Breaking through weight loss plateaus
1:03 Why do plateaus happen?
3:23 Metabolism dropping
7:10 Options when hitting a plateau
12:00 Increasing daily activity
22:20 Decreasing food
25:49 Managing hunger
29:45 Caffeine and diet soda intake
32:43 Adjusting your goals
35:05 The newest RP cookbook

0:18 Lori's solo podcast
0:55 Dr. Mike is back on with another Vegas weather report
3:28 Super dieter introduction
4:01 Defining super dieter
7:00 Factors that didn't matter in having a successful diet
10:37 Starting body weight impact on success
12:55 Healthy foods vs pre packaged or restaurant food
17:13 Starting body fat impact on diet
18:27 Diet diversity impact on success
21:09 Daily activity level impact on success
23:07 Sleep amount impact on success
27:25 Number of meals per day impact on success
29:29 Things that mattered- shorter diet duration
38:19 Following the apps updated diet recommendations
48:42 Dieting as a parent
57:39 Chasing instant gratification
1:03:23 Rebounding in weight

1:14 Barcode scanning to pair w RP Diet App
2:58 Time To Eat foreword
4:00 Special ingredients and ingredient availability
11:45 Special equipment
13:10 Lori's morning smoothie recipe
16:52 Frequently asked cookbook questions
18:14 Lori mentions each recipe
28:50 Sides/ veggies overview
39:27 Outro

0:25 Amy Morin, LCSW, intro
1:38 Amy's background, her books on mental toughness
8:16 How do you overcome self doubt
12:35 How to deal with lowered motivation
18:22 Writing a list of reasons to stay motivated
20:00 How to keep yourself from quitting
25:20 Getting back on track after mistakes
30:00 How Google stopped employees from unhealthy snacking
33:15 Tips for building mental strength
38:38 Mental states supporting peak performance
42:45 Channeling anxiety and mental arousal positively

0:28 Diet Pitfalls Intro
2:18 Too much food
6:24 Too little food
13:58 Weight spikes
19:27 Should you get more aggressive within the app
21:39 Best type of training on a cut
23:35 Not losing weight
27:36 What to eat, meal prep advice
33:44 Why might carb levels change
36:55 Diets can be hard and that's okay

0:19 Intro to the new habits book
1:36 Mel's background
2:45 Does Mel read mainstream habit books
3:39 The Atomic Habits book
5:00 Not making too many new habits at once, and how to start the process
12:28 All literature suggests slow change is more successful
14:44 Can a more challenging goal be better sometimes
16:15 Why don't people follow through
19:15 What does science say about willpower
22:00 Student eating study
24:07 How stress affects habits
26:00 Why can habits be hard to form
29:30 How many habits can you have
30:50 How to go about goal setting
35:05 Goal chunking
38:00 Momentum
42:05 Can you benefit from taking a break from habits
43:24 Is mindfulness actually important
51:25 Keeping a habits journal
52:57 Nick doesn't always listen
56:40 Does everyone need to have goals
58:24 Where and when you can get the book

0:31 RP Podcast is the #2 nutrition podcast in the U.S.!
1:24 Nick and Lori each cover their top tips to ensure you have a successful diet, RP transformation contest
4:10 What to do if you don't know macros
5:30 Don't bite off more than you can chew
8:20 Be patient
12:51 Don't be too rigid
14:55 Consistency beats temporary perfection
19:17 Getting rest and recovery
22:20 Learn to love the process
28:58 Know when to stop
32:00 Avoid downward spirals

0:56 What is a cut
3:50 What can goal oriented people do during maintenance
5:09 What is the best way to lose body fat
7:19 Mindset for cutting
15:33 False hope syndrome
18:25 Does cutting get harder or easier the more you do it
20:19 Divide large goals into manageable segments
23:41 Who should, who should not cut
27:00 Determine if you should mass or cut by body fat percentage
33:10 Meal prep
35:37 Motivation, Discipline
40:50 "Robot" mode
45:33 Handling Failure
52:05 Increasing food volume
57:19 Nick's worst dieting stories
1:04:27 Is a food scale required to cut

0:40 Peter Hollins intro

1:32 Lori's favs- Dr. Mike is #1
5:12 Nick recaps his fav topics from Dr. Mike - motivation, mythbusting
8:00 Ethan Suplee and his incredible weight loss episode 38
10:55 Episode 41 and 42 featuring RP client incredible weight loss
13:25 Lori's breast cancer story episode 30, and stopping social media
20:17 Nick's favorites- Dan Luna Navy Seal episode 21
23:08 Dr. Mike mythbusting episode 10
24:03 Episode 2 motivation
24:25 episodes 52 and 53 Fit for Success
26:31 Goal setting episode 45
31:25 Cutting and fat loss episode 17
32:20 The RP coaches that have been on and what was discussed
39:06 Lots of special topic episodes recapped
41:30 RP Athlete summary

1:09 Las Vegas isn't warm all year, weather talk
5:00 New Year's resolution intro
6:05 What Mike thinks about resolutions
11:22 Getting used to the RP app or templates in advance of hard dieting
20:18 People don't appreciate success if they don't suffer(?)
23:38 Run maintenance diet over the holidays
27:03 Cheat meals can ruin diets
28:08 Mike tries 10,000 calorie challenge
32:01 Nick can't eat hard boiled eggs anymore
34:50 RP FB group is obsessed with pickle juice and other weird food talk
38:09 Setting manageable diet goals
46:00 More aggressive diets tend to be less successful
53:57 Take home points

0:30 Nick Hardwick introduction
2:11 Nick's college football history
5:56 Genetics role in pro athletics
10:05 Dispelling the "10000 hour" rule
14:41 The art of coaching
18:44 Super gifted athletes with no work ethic
22:07 Hardest working guys in the NFL
25:50 Dealing with homeschooling and quarantine
30:45 Nick's INSANE nutrition while playing football
38:40 Healthy eating vs high level performance eating
40:40 Success is derived from failure
46:25 Working on being a competitor
49:09 College teams take better care of athletes then pro
51:43 Nick's nutrition after the NFL - losing tons of weight
1:00:31 How Nick broke his neck
1:03:00 How Nick found out about RP
1:09:50 Dr. Mike's "cake" recipe
1:13:05 How to follow Nick

3:18 Defining the holiday season and weight gain in this time
10:23 Weight changes during Covid
12:59 What leads to holiday weight gain, food choices vs activity level
19:55 Will working from home limit bad food temptation?
23:26 Addictive nature of holiday foods and alcohol
33:27 Starting a diet going into the holidays
36:23 Environmental factors relating to food consumption
41:06 Nick's holiday eating habits and foods Nick hates
45:46 Lori's holiday eating habits
49:30 How cheat foods affect the way you feel
52:30 Collin's holiday eating tips
1:02:20 Self monitoring over the holidays
1:10:13 How to find Collin

0:18 What makes people successful pt 2
1:19 Habits of success
2:47 Discipline and willpower
11:29 How Nick became a better cross country runner
13:40 Ability to delay gratification
19:28 Purpose/meaning
22:45 Meaning and achievement
30:06 Failure
34:45 Letting kids fail
46:15 Recharge
50:45 RP Diet App updates
51:42 Mindfulness
57:52 Continuing education
1:00:25 How to get the book

1:12 Nick's book on being successful
2:55 Outlining Nick and Lori's difficult 2020
4:47 Why the book was written
9:20 Habits of success pyramid, hard work
18:15 Internal locus of control explained
27:55 Be proactive, not reactive
30:13 Autonomy, mastery, purpose
39:44 Downsides to too much internal control
41:09 Positive mindset
49:59 Growth mindset
51:51 Fixed mindset, ego
55:22 Optimism

0:35 Nick's new book
2:30 Is it harder for females to lose weight/ build muscle?
5:50 Why are some cuts harder then others?
8:20 Intermittent fasting
10:47 Gaining confidence in the gym
16:18 Resilience
19:38 What to do during diet plateaus
23:30 Nick and Lori giving up gum
24:30 Nick giving up energy drinks
26:00 Setting goal weight
28:03 Can weighing after workout affect weight?
28:58 Nutritional priorities pyramid
29:36 Lockdown affecting calorie burning
30:32 Can you do weightlifting and physique templates simultaneously?
31:25 Strength gain expectations for 60 yr old
32:48 Skipping maintenance phase
33:24 Using the simple training templates
34:24 Do you need to do cardio to lose weight?
35:52 How important is keeping in protein during a cut
38:42 Changing reps in reserve goals if taking time off from the gym
40:35 Fighting constipation on a cut
42:00 Improving lipid panels
42:56 Gaining muscle with hypothyroidism
45:41 Possible to eat too much salt?
47:56 Losing different fat types during a cut
49:55 Visualization techniques to reach nutritional goals
53:55 How did Nick and Lori meet?

3:00 How Barbells For Boobs got started
10:30 State funded financial support for cancer treatment
13:20 CrossFit released a story that really launched Barbells for Boobs
16:48 Early detection programs and Obama Care
18:56 Growing a community for survivors who train
25:02 Nutrition support for people in treatment
32:07 Moving into more virtual programs/support
37:58 How does Z keep a positive mindset dealing with so much negativity
47:55 The best way to support someone who has been diagnosed
50:45 Case study partnership with Whoop
56:11 Z using the RP Diet app
1:01:55 How someone can get help from Barbell for Boobs

5:22 Analyzing data from the RP diet app; what leads to diet failure
10:20 When is the adjustable meal time update coming for the diet app?
11:50 Will workout templates come to an app?
12:24 Is the app good for runners?
14:17 Does the app work in Europe?
16:10 Can you use the app without a regular schedule?
18:05 How much to comply on maintenance?
23:53 Why are maintenance macros less then the cut?
27:30 Is the end goal to move on from RP?
34:10 Do you have to cut and mass? Can you recomp on maintenance?
36:05 Good protein powders for those sensitive to them
40:13 Thoughts on collagen protein
41:41 Before bed meal recommendations
45:25 Recommendations for on the go meals
48:19 How to meal plan for a full family simply
57:36 Finding time to train with kids
1:00:55 How much whey protein vs natural protein per day
1:01:48 Cutting for vegans
1:04:24 Suggestions for limited meal prep time

1:24 Intro to nutrition's impact on cholesterol
4:00 Negatives of butter in coffee
7:47 What does high cholesterol mean
12:31 HDL- LDL ratio
17:40 Meat consumption and cholesterol
20:08 Total cholesterol acceptable range
24:47 Cholesterol and genetics
30:20 Spencer's patient with 4 heart attacks by age 30
33:36 When should medication be prescribed
38:45 Doctors not caring
41:10 Lifestyle changes to lower cholesterol
47:09 Mono and polyunsaturated fats
48:30 Diet improvement examples
53:47 Weight loss impact on cholesterol
56:45 Exercise effect on cholesterol
59:18 Other factors that may affect cholesterol
1:01:18 How to learn more about cholesterol

0:45 Alyssa Ritchey, Team USA weightlifter
1:45 Weighing food incorrectly
5:00 Feeling better by eating better
8:05 Alyssa on giving up soda and fast food
9:38 How Alyssa got into sports
14:00 Let kids choose their own path in sports
18:15 Alyssa's school sports career
22:06 Alyssa's CrossFit experience
30:09 Alyssa beginning weight training
38:00 Ending her CrossFit career from exhaustion
39:30 Hashimoto's diagnosis
43:17 Diet and dealing with Hashimoto's
54:15 Getting regular bloodwork
57:11 Finding the right doctor
1:00:38 Deciding to drop a weight class
1:06:31 Competing at an elite level usually isn't healthy

1:58 Collin's background
4:50 Collin's Paleo diet study
7:00 Diets and adherence
11:38 Collin's research at NYU
12:48 Meal tracking methods
16:38 Self reporting inaccuracy
22:58 Over obsession with exact macro counting
25:37 Future plans to study RP app data
27:06 Collin started training with magazine workouts then moved to CrossFit
29:41 Diet coaching CrossFit athletes
31:42 Being carb-phobic, and carb intake recommendations
42:42 Collin on the 2020 Covid CrossFit qualifying
44:04 Going from diet to maintenance
48:15 Are small diet breaks a long term strategy
54:16 Weight loss maintenance weight gain
55:40 Intermittent fasting research
1:01:14 Eating breakfast weight loss study
1:03:30 Favorite client stories
1:06:30 RP client FB group support system

0:30 The Social Dilemma Documentary
6:25 Social media influencing unrealistic goals
9:12 New app features- macro preview
11:12 False hope syndrome, realistic goal setting
21:45 Chunking larger goals into manageable pieces
27:15 S.M.A.R.T Goals
35:45 "M" measurable
38:35 "A" attainable
41:55 "R" realistic
44:40 "T" timebound
53:45 Young girls are getting plastic surgery- The Social Dilemma Documentary

0:40 Introduction to extreme weight loss

2:19 Christy's background as a PHD and RD
7:25 Bodybuilding and powerlifting meets aren't fun to attend
10:11 Christy's first bikini show reactions
12:35 Eating for competition and performance
16:46 Lori's marathon running experience
19:26 Christy's starting weight and stage weight
22:29 Christy hired an RP coach for her second show
25:22 Contest nerves and posing
26:50 Post contest food indulgences
31:36 Christy's college teaching
35:20 Nutrition and fitness tips for older age
38:20 Understanding aging on a cellular level
43:05 How to plan meals
45:00 Modifying weight lifting to make it accessible to all
50:22 Overly sweet and flavorful food can trigger cravings
53:07 RP client success stories
57:45 The value of accountability
59:26 How to be a great RP client
1:06:25 How to find Christy

0:36 Trevor intro
2:02 Trevor's diet history, being an overweight child
6:30 Where to start if you want to lose weight
10:00 Trevor's heaviest and lightest weights
11:47 Trevor's 3000 calorie dinners
16:47 How Trevor tracked progress
18:16 Overcoming his first weight loss stall, overtraining
21:31 What happened when Trevor burned out from over dieting
25:37 Trevor's first powerlifting meet
27:10 How Trevor started with RP
29:43 Trever starting BJJ, BJJ advice
34:34 Using the RP templates
38:25 Massing as a formerly overweight person
41:08 Maintenance phases as a formerly overweight person
44:40 Two-a day templates
46:05 Best pointers for new RP folks
52:00 RP App updates
53:16 Learn maintenance
57:00 Find exercise you enjoy
58:00 Quality of life improvements with weight loss
1:01:05 Transformation picture on social media

2:30 Erin's past dieting experiences before RP
8:39 Erin's daily struggles when her weight was 262lbs
10:30 All the diets Erin tried
12:30 The juice diet
15:07 Fads and quick fixes
18:40 Evaluating diets
23:00 Lori tried the traditional food pyramid diet
25:32 Downsides of very basic diets
26:32 When Erin got into BJJ
32:55 Meeting RP's Dr. Mel Davis and starting one on one coaching
36:16 Erin's body composition changes when she started lifting again
40:24 Erin started do it yourself diet templates after coaching
45:23 Switching to the RP Diet App
46:50 How much weight has Erin lost on RP
52:00 Getting caught up in social media body image
57:30 Consistency equals success
1:02:07 One tip if you're starting the RP Diet
1:05:30 Tap cancer out non profit
1:08:11 Find Erin on IG

0:34 Trifecta food prep founder Greg Connolly
3:00 Nick's favorite Trifecta foods and how to reheat
5:28 How Trifecta came about
8:20 How A La Carte food options started
13:08 What is Trifecta
17:19 Available Trifecta diet types
21:19 What Strongman Brian Shaw's meal orders are like
25:00 How has Covid affected Trifecta
33:45 Creating a sense of community in online diet groups
37:00 Americans need to get in better shape to help survive Covid
43:33 Trifecta is working with the UFC
51:20 How to get started with Trifecta

https://www.trifectanutrition.com/rpdiet

 

1:19 Chad training athletes of NFL Combine
3:08 Nick is an aggressive college football fan
6:50 Chad's audition tape for the Hornets
8:40 Chad's athletic background
14:38 Chad training world class Jiu Jitsu fighters
20:05 Chad training BJJ himself
22:30 Juggernaut AI coaching products
30:55 Determining MRV
34:40 Pros and cons of AI coaching
42:19 Chad lost tons of weight with the RP Diet App
55:05 Being a hard gainer is better than being a hard weight loser
57:10 What Chad ate in high school and gained 100lbs
1:04:45 The deleted Chad podcast
1:06:45 How to find Chad

0:19 Ethan Suplee intro
1:34 Dealing with comments on social media
5:10 How Ethan got into acting
7:40 Ethan's diet history
12:22 Ethan's weirdest diets
14:43 The moment Ethan decided to change
17:42 Believing food is the problem
24:08 Identity and diet
26:01 When Ethan discovered counting macros
28:08 Ethan's obsession with building traps
29:44 When Ethan discovered exercise and weightlifting
36:50 Quality of food on movie sets
38:30 When Ethan discovered RP
46:00 Ethan gained weight when he started counting macros
51:45 Food volume
56:11 Eating bland foods can make diet easier
57:45 Ethan is using RP coaching
1:01:55 Understanding and surviving maintenance periods
1:09:06 Hollywood is on hold for Covid
1:11:20 What happened to the RP summit
1:14:03 Where to find Ethan online

1:09 Mike talks living in Vegas
2:34 Day in the life of Dr. Mike
8:00 Day in the life of Lori
8:57 What is radiation like for Lori?
9:42 Day in the life of Nick
15:40 AI coaching vs human coaching
17:22 Defining AI coaching vs human coaching
20:00 AI coaching advantages
28:55 AI coaching disadvantages
39:28 Less accountability with AI
44:00 Who would be best for AI vs one on one coaching