RP Strength Podcast: Recent Episodes
Nick Shaw
On the RP Podcast, Nick and Lori discuss 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!
Want to get even more jacked? Grab the RP Hypertrophy App for your training, and maximize your gym efforts with the RP Diet Coach App to nail your nutrition.
Guest Links Dr. Eric Trexler's Links:
- Instagram: @trexlerfitness
- ResearchGate: Eric Trexler publications
- Research review: MASS Research Review
Timestamps 00:00 Weight-loss non-responders and the laws of thermodynamics
03:22 Rare medical conditions and extreme hunger
06:34 Hunger genetics, GLP-1s, and learning empathy
12:15 Lipedema and regionally resistant fat
21:48 PCOS, hypothyroidism, and what they do to metabolism
31:08 Three reasons weight loss can feel impossible
36:34 Tracking errors and the classic underreporting study
46:08 Food-label and restaurant-calorie errors
50:33 Controlled diet research and metabolic adaptation
58:39 Support, adherence, and why consistently showing up works
01:03:14 GLP-1s, side effects, and personalized dosing
01:10:45 Aging, activity, stress, and the myth of the 40-year-old metabolism
Want to get even more jacked? Grab the RP Hypertrophy App for your training, and maximize your gym efforts with the RP Diet Coach App to nail your nutrition.
Guest Links Dr. Eric Trexler's Links:
- Instagram: @trexlerfitness
- ResearchGate: Eric Trexler publications
- Research review: MASS Research Review
Timestamps 00:00 Conference travel, weight-loss non-responders, and the episode setup
07:03 What counts as a training non-responder?
08:53 Measurement error and why short studies can mislead
10:53 Replication and better individualized research designs
16:30 General response versus program-specific response
19:25 Why advanced lifters struggle to measure small changes
33:34 Can muscle fiber type affect training responsiveness?
37:22 Why narrower studies produce better answers
39:28 Are true non-responders real?
44:10 What to do when your progress is unusually slow
50:27 Before you give up: time, volume, intensity, and mindset
54:39 The calf-training example, Eric's links, and closing
Want to get even more jacked? Grab the RP Hypertrophy App for your training, and maximize your gym efforts with the RP Diet Coach App to nail your nutrition.
Dr. Pak's Links:
- Website: drpak.com
- Instagram: @dr__pak
- YouTube: @Dr__Pak
- Book: Train Smarter, Not Longer
Timestamps:
00:00 Intro and the case for revisiting bro science
04:33 Protein absorption and large protein meals
07:41 How much protein lifters actually need
11:36 Diet vs. training for body composition
15:23 The anabolic window and pre-workout nutrition
22:08 Why dirty bulking does not build extra muscle
24:22 Squats, deadlifts, hormones, machines, and failure
30:27 Fitness tribalism and muscle confusion
37:07 BCAAs, supplement marketing, and cardio
43:44 Stretching, isolation exercises, and rep ranges
48:51 Defining failure and whether the big three are necessary
53:35 Dr. Pak's book and closing thoughts
Want to get even more jacked? Grab the RP Hypertrophy App for your training, and maximize your gym efforts with the RP Diet Coach App to nail your nutrition.
Dr. Milo Wolf's Links:
- YouTube: @DrMiloWolf
- Instagram: @drmilowolf
- ResearchGate: Milo Wolf
Timestamps:
00:00 Intro and RP app research preview
06:29 What drop sets are and why they work
10:17 Drop sets vs. myo-reps, rest-pause, and supersets
15:18 The warm-up debate for older and advanced lifters
25:22 Drop-set research and time savings
27:09 How to structure drop sets and reduce the weight
31:35 Best rep ranges, discomfort, and training to failure
35:10 The best exercises and gym setups for drop sets
43:22 High reps, failure accuracy, and common mistakes
46:35 When drop sets are a poor fit
52:53 Joint-friendly use cases, app tracking, and programming
Want to get even more jacked? Grab the RP Hypertrophy App for your training, and maximize your gym efforts with the RP Diet Coach App to nail your nutrition.
Big Brev's Links:
- StudioBrev: studiobrev.com
- Bass Singer Academy: basssingeracademy.com
- YouTube: Danny Brevik
- Instagram: @bigbrev
- TikTok: @bigbrevik
- Link hub: hoo.be/bigbrev
Timestamps 00:00 Intro and who Big Brev is
00:21 Opera singer, voice teacher, RP athlete, and influencer background
01:10 Starting on TikTok and discovering social media reach
02:03 The viral "Yo Ho" sea-shanty moment and 14 billion streams
03:07 Record-label attention, internet virality, and not overthinking cringe
05:17 Authenticity, Viking covers, and handling comments online
07:33 Childhood singing, being labeled the fat kid, and finding confidence
10:22 Confidence, bullying, and the chip-on-the-shoulder mindset
13:14 Choir, musical theater, opera training, and meeting his wife
18:33 Opera career highlights and turning performance into a profession
31:00 Big Brev's fitness background, RP connection, and content transformation
44:03 Shoulder specialization, Viking visuals, and stretch-focused lateral raises
45:33 Ego checks, deep-stretch pressing, and training smarter for hypertrophy
48:25 Occlusion-style pump work, filming, and social-media lifting
52:16 Current training split, shoulder emphasis, and bringing up quads
56:16 Diet, protein targets, and vocal-health considerations
59:20 StudioBrev, Bass Singer Academy, music, and where to find Big Brev
Want to get even more jacked? Grab the RP Hypertrophy App for your training, and maximize your gym efforts with the RP Diet Coach App to nail your nutrition.
Dr. Pak's Links:
- Website: drpak.com
- Instagram: @dr__pak
- YouTube: @Dr__Pak
- Book: Train Smarter, Not Longer: The Minimum Effective Dose for Muscular Development - https://us.humankinetics.com/products/train-smarter-not-longer?srsltid=AfmBOopPR3bytn6NJ-_TUdH_akLG-d9p6Nry1ntEClMBy3P0C5CoIFZE
Timestamps 00:00 Intro, Dr. Pak's Greek rap album
01:38 Summer shredding and why aggressive fat loss is on the table
02:25 Slow fat loss, lean mass retention, and the classic deficit research
03:47 Why a 700-800 calorie deficit can make sense for average lifters
08:25 Controlled aggressive dieting versus crash dieting
10:11 The psychology of getting the diet over with sooner
12:09 The maintenance rebound risk after a hard cut
13:33 Who aggressive dieting is for, and who should stay slower
17:43 Body-composition research, bodybuilding prep, and lean mass loss context
29:31 The real muscle-retention priorities: lifting, protein, stress, and creatine
34:18 Mindset, training performance, and not overreacting to one bad session
39:28 Deficit ceilings, real-life calorie buffers, and using the RP Diet Coach App
41:37 Why the post-diet maintenance plan matters
47:13 Pak's book, where to find it, and closing thoughts
Want to get even more jacked? Grab the RP Hypertrophy App for your training, and maximize your gym efforts with the RP Diet Coach App to nail your nutrition.
Guest Links Colton Engelbrecht's Links:
- Instagram: @colton_the.limit.breaker
Timestamps 00:00 Intro and why Colton's lifts look unreal
01:18 Colton's Instagram and current size
02:07 Best lifts, 1,100-pound deadlifts, and fake-plate reactions
07:47 Growing up in South Africa and early sports background
09:45 Getting into lifting through CrossFit and Olympic lifting
12:32 First powerlifting meets, early totals, and record chasing
18:04 Self-coaching, research, high-rep training, and programming basics
20:36 Working with Thomas Lilley and improving technique
22:45 Meet-day mindset and staying calm under huge weights
33:39 Bulking, appetite, and using the RP Diet Coach App
40:33 Travel, Moscow, future U.S. meets, and long-term competition planning
47:22 The path from powerlifting to strongman goals
48:11 A sample 6,000-calorie day of eating
53:08 Colton's socials, sponsors, and closing thoughts
Want to get even more jacked? Grab the RP Hypertrophy App for your training, and maximize your gym efforts with the RP Diet Coach App to nail your nutrition.
Dr. James Hoffmann's Links:
- Free TRT Guide
- Instagram: @rpdrjames
Timestamps:
00:00 Intro and Dr. James returns for Men's Health Month
01:24 James' upcoming TRT guide and why the topic matters
03:29 Why TRT is becoming more mainstream and less taboo
05:03 What counts as TRT vs. recreational/performance-enhancing use
07:10 TRT as testosterone replacement therapy and medical supervision
08:16 Finding the right dose: benefits, risks, and side effects
10:00 When "TRT" starts looking like too much testosterone
10:51 Blood work, labs, TRT Kingdom, and clinician oversight
11:26 Why chasing the high end of the range can backfire
12:49 Why lower testosterone may be normal for some people
14:00 Practical takeaways before considering TRT
Get The Aesthetic Revolution:
- Book: The Aesthetic Revolution: Embracing Vanity and the Future of Fitness to Unlock Your Healthiest Self
Want to get even more jacked? Grab the RP Hypertrophy App for your training, and maximize your gym efforts with the RP Diet Coach App to nail your nutrition.
Timestamps 00:00 Intro and Dr. Mike's book release
03:23 The Aesthetic Revolution and why the title uses "vanity"
05:48 When vanity is toxic versus useful
10:58 Why so many clients really want to look better
12:33 What the book covers: training, diet, surgery, drugs, and support
13:23 Self-image, compliments, and accepting appearance changes
16:24 RP transformation stories and social treatment after weight loss
35:11 Surgery choices, hair transplants, and personal preference
39:41 What changed while writing the book
40:03 New drugs, age reversal, and future-looking claims
47:21 Teen aesthetic upgrades and the ethics of intervention
53:02 Why the book exists and who should read it
Want to get even more jacked? Grab the RP Hypertrophy App for your training, and maximize your gym efforts with the RP Diet Coach App to nail your nutrition.
Guest Links Dr. Milo Wolf's Links:
- Website/Coaching: Wolf Coaching
- App: MyoAdapt
- YouTube: Dr. Milo Wolf
- Instagram: @wolfcoach_
Timestamps 00:00 Intro and why warmups matter
00:46 Why warmups may be overrated for hypertrophy
03:21 General vs specific warmups and static vs dynamic stretching
04:41 Static stretching and short-term performance tradeoffs
07:25 Stretching and injury-prevention evidence
10:08 FIFA 11, strength training, plyometrics, and multi-part warmups
11:42 Why plyometrics can build resilience
15:55 Mechanisms: temperature, oxygen uptake, psychology, and neural readiness
18:16 Sports-team warmups, coaching logistics, and specificity
38:29 Nick's real warmup routine and Milo's reaction
49:20 Milo's default warmup recommendation
53:07 Pain, injury, and adjusting the approach
A bonus episode on The Enhanced Games!
A treat for being such a jacked, good looking, and smart listener like you, Greg!
Yes, we can see you through your webcam... Please stop doing that thing with Capri-Suns!
Want to get even more jacked? Grab the RP Hypertrophy App for your training, and maximize your gym efforts with the RP Diet Coach App to nail your nutrition.
Guest Links Dr. Derek Wilcox's Links:
- Website/Coaching: Wilcox Strength Inc.
- RP Coaching: Derek Wilcox | PhD
- Instagram: @wilcoxstrengthinc
Timestamps 00:00 Intro and what the Enhanced Games are
02:01 Why "enhanced" does not mean a drug free-for-all
03:49 Transparency, bloodwork, and the public-health question
06:17 Derek's background around clean and enhanced athletes
09:41 Why PEDs do not turn average athletes into world record holders
12:03 TRT, hormone levels, and performance misconceptions
15:16 Genetics vs drugs in elite sport
18:14 BALCO, baseball, and public narratives around PEDs
35:13 The $10 million sprint offer and money in sport
45:21 Drug testing, transparency, and whether this model is safer
51:38 Hormones, aging athletes, and smart training
55:05 Wrap-up
Want to get even more jacked? Grab the RP Hypertrophy App for your training, and maximize your gym efforts with the RP Diet Coach App to nail your nutrition.
Timestamps:
00:00 Intro, Mike's sickness, Nick's shoulder, and training downtime
05:05 Beginner weight selection and progressive overload
06:34 When to switch exercises in a program
10:23 Can lower weight and higher-volume lifting still grow muscle?
13:37 Deep stretch, hypertrophy, and what we know from research
15:29 Adding CrossFit, cardio, or running to strength training
19:02 Bodybuilders, strongman potential, and natural physique limits
20:35 What to do when the same muscle keeps getting injured
23:25 Power work, lifting, and jiu jitsu performance
25:16 Brain fog while cutting and practical diet adjustments
26:36 Carb timing versus total carb intake
28:36 Protein needs while bulking
30:42 Can natural bodybuilders get to 8% body fat?
32:04 Best cardio for fat loss and why steps matter
34:34 Emphasizing weak muscle groups while cutting
35:59 Artificial sweeteners during a cut
38:37 Over-the-counter test boosters
39:48 Peptides, GLP-1s, growth hormone secretagogues, and supplement caveats
44:23 Getting bigger while doing jiu jitsu and managing training tradeoffs
48:26 Sport-specific lifting for surfing and other action sports
53:55 Wrap-up
Want to get even more jacked? Grab the RP Hypertrophy App for your training, and maximize your gym efforts with the RP Diet Coach App to nail your nutrition.
Dr. James Hoffmann's Links:
- Tactical Fitness Guide
- Instagram: @rpdrjames
Military/First Responder RP Discount
- https://rpstrength.com/pages/military-and-first-responder-discount
Timestamps:
00:00 Intro and James' current training
04:59 Memorial Day, Murph, and tactical training
05:43 Why James got interested in tactical populations
10:24 Why common fitness tests can point tactical athletes in the wrong direction
15:00 Body composition, strength, and cardio as prerequisites
18:38 Training cops more like MMA athletes
27:52 Body composition as the first tactical priority
32:52 Periodization and readiness for tactical professions
39:35 Law enforcement KPIs: strength, grip, sprinting, and jumping
46:06 Tactical guides, skills, and job-specific training
53:05 What's in the law enforcement article and upcoming resources
Want to get even more jacked? Grab the RP Hypertrophy App for your training, and maximize your gym efforts with the RP Diet Coach App to nail your nutrition.
Dr. Pak's Links:
- Instagram: @dr__pak
- YouTube: @Dr__Pak
- Website: drpak.com
Timestamps:
00:00 Intro and Dr. Pak's secret Greek rap career
05:00 Big rock 1: sleep regularity matters more than total duration
12:40 Why dieting and being lean wrecks your sleep
15:05 Big rock 2: stress management and mindfulness
18:35 Big rock 3: managing training load
22:30 Cold water immersion: good for soreness, bad for post-workout hypertrophy signaling
25:40 Sauna: neutral to positive for muscle growth and a better bet than cold
34:00 When cold actually makes sense: in-season athletes on back-to-backs
36:00 Massage: soreness and flexibility benefits but no magic for muscle growth
40:30 Massage guns: mixed evidence, impairs explosive performance if used pre-workout
45:00 Cannabis and alcohol: occasional is fine, daily use is a net negative
58:00 Don't skip the big rocks chasing the gimmicks
Want to get even more jacked? Grab the RP Hypertrophy App for your training, and maximize your gym efforts with the RP Diet Coach App to nail your nutrition.
Dr. Eric Trexler's Testosterone Article:
https://rpstrength.com/blogs/articles/testosterone-101
Dr. Eric Trexler's Links:
- Instagram: @trexlerfitness
- ResearchGate: Eric Trexler publications
- Twitter/X: @EricTrexler
Timestamps:
*]:pointer-events-auto [content-visibility:auto] supports-[content-visibility:auto]:[contain-intrinsic-size:auto_100lvh] R6Vx5W_threadScrollVars scroll-mb-[calc(var(--scroll-root-safe-area-inset-bottom,0px)+var(--thread-response-height))] scroll-mt-[calc(var(--header-height)+min(200px,max(70px,20svh)))]" dir="auto" data-turn-id= "request-WEB:38bd9935-8e75-41fc-83d4-f88be01997e8-15" data-testid= "conversation-turn-2" data-scroll-anchor="false" data-turn= "assistant"> 00:00 Intro, North Carolina and summer plans
04:27 Why testosterone and TRT have become more common
05:57 What testosterone is, normal male ranges, puberty, and low-T symptoms
10:27 "Optimization" vs medical need: should normal-range men push testosterone higher?
16:11 Why many men stop TRT and why the benefits can feel underwhelming
18:22 TRT vs steroids: what testosterone actually does for muscle gain
23:35 Testosterone in women, perimenopause, and masculinization risks
29:17 TRT adherence, topical vs injectable therapy, and the GLP-1 tangent
35:36 Are men's testosterone levels really plummeting?
46:26 "Natty or not," genetics, and why you can't reliably spot TRT use
01:02:41 How to naturally support healthy testosterone levels: body comp, sleep, training, diet, micronutrients, stress, and alcohol
00:00 Intro + why Nick wanted Justin on
01:05 What a "process coach" actually is
05:13 Why mindset alone is not enough by itself
07:00 Consistency over perfection: friction, environment, and better systems
12:41 Why you should only change one variable at a time
16:05 Justin Sua's background: baseball, sports psych, and coaching journey
20:22 From coaching to the Browns, WWE, Google, and UConn
29:10 Applying these systems to fat loss, muscle gain, and body composition
41:59 Why advanced people have more flexibility, but beginners need simplicity
50:01 "Are you prepared for this moment?" Confidence, routines, and missed habits
52:40 Building a "feel ready" system with elite athletes
55:52 Why community and masterminds accelerate growth
Want to get even more jacked? Grab the RP Hypertrophy App for your training, and maximize your gym efforts with the RP Diet Coach App to nail your nutrition.
Dr. Milo Wolf's Links:
- Instagram: @drmilowolf
- YouTube: @DrMiloWolf
- ResearchGate: Milo Wolf
Timestamps:
00:00 Intro + Milo's current split: full body every day
01:18 Why Milo trains full body every day
09:01 Does high-frequency training beat up your joints?
11:06 Do you actually need to warm up for hypertrophy?
15:29 The best training split/frequency for advanced lifters
17:13 How many sets per workout is too many?
24:19 Should you train a muscle if it's still sore?
29:10 How to know if you should train more days per week
38:42 Best split for beginners, intermediates, and advanced lifters
44:00 Full body vs upper/lower vs push pull legs
46:25 How specialization changes your ideal split
50:30 Is cramming all your volume into one workout still worth it?
Want to get even more jacked? Grab the RP Hypertrophy App for your training, and maximize your gym efforts with the RP Diet Coach App to nail your nutrition.
Guest Links * Instagram: @cartervailmusic * YouTube: @cartervailmusic * Spotify: Carter Vail * Official links: bio.to/cartervail
Timestamps 00:00 - Intro and welcome to Carter Vail
01:38 - Entertainment versus education in creator content
08:30 - Nashville engineering job and committing to music full time
16:30 - College football background and moving toward LA
21:22 - Training and diet realities while touring
32:17 - Finding RP content and improving gym approach
38:20 - Managing jiu-jitsu training with a busy schedule
53:50 - Writing the next record and creative process behind new music
Want to get even more jacked? Grab the RP Hypertrophy App for your training, and maximize your gym efforts with the RP Diet Coach App to nail your nutrition.
Corey Lindner's Links:
- Instagram: corey_lindner
- OCB Team Page: Team Corey Conditioned
Timestamps:
00:00 Intro and first-time guest welcome for Corey Lindner
05:21 Athletic background: track, high jump, and early lifting
10:15 Military and fire department experience
13:45 Transition into bodybuilding coaching
17:45 Going full time into coaching after losing the firefighter clearance
30:03 Coaching client breakdown: 95% female and how that shaped his approach
34:19 Meathead vs science-based: finding the middle ground on load and tension
47:00 How coaching detail changes from novice to advanced athletes
50:30 Why division-specific criteria matter, especially in women's classes
55:30 Where to find Corey and final wrap-ups
Want to get even more jacked? Grab the RP Hypertrophy App for your training, and maximize your gym efforts with the RP Diet Coach App to nail your nutrition.
Gerald Ernat's Links:
- Instagram: @geraldernat
- RP Strength coaching page: Work with Gerald
- RP article: Inside H2F: How the Army Is Redefining Soldier Fitness
Timestamps:
00:00 Intro and April Fool's Day
02:25 Gerald's day job: Sports Dietitian for the US Army
05:54 Common soldier nutrition myths: protein timing, extreme diets, and supplement nonsense
10:50 Why soldiers should NOT show up shredded to basic or Ranger School
25:22 Army Body Composition Program: how soldiers get screened and flagged
32:15 Gerald's backstory: losing 70 pounds after high school and getting into lifting
45:15 How coaching soldiers and online RP clients is similar
48:00 On-the-go nutrition go-tos and the protein-plus-fiber framework
53:45 Client success story and wrap-up
Want to get even more jacked? Grab the RP Hypertrophy App for your training, and maximize your gym efforts with the RP Diet Coach App to nail your nutrition.
Dr. Eric Trexler's Links:
- RP article: Caffeine, The Double-Edged Sword
- Stronger by Science: The Lifter's Guide to Caffeine
- Instagram: @trexlerfitness
- ResearchGate: Eric Trexler publications
- Twitter/X: @EricTrexler
Timestamps:
00:00 Eric and Nick's BEEF 🥩
06:53 Caffeine's prevalence in fitness
09:10 Eric's caffeine research background
11:04 Daily caffeine intake (1g/day of caffiene safe?)
17:30 Effective dosing by bodyweight and when high doses backfire
22:30 Tolerance and habituation: why your caffeine stops working
30:15 Caffeine withdrawal: symptoms, timeline, and how bad it actually gets
41:30 Caffeine sensitivity and genetics
44:00 Practical upper limits and sleep tradeoffs
48:00 Strategic caffeine use, deloads, and re-sensitizing
50:15 Different delivery forms: drinks, food, pills, and gum
53:45 Does caffeine Dehydrate you? Wrap-up and where to read more
Want to get even more jacked? Grab the RP Hypertrophy App for your training, and maximize your gym efforts with the RP Diet Coach App to nail your nutrition.
Dr. Mike T. Nelson's Links:
- Website: https://miketnelson.com/
- Instagram: https://www.instagram.com/drmiketnelson/
Timestamps:
00:00 Intro - What brings Dr. Mike back?
01:20 Dr. Mike's background and how he landed in HRV research
05:45 What HRV is in plain language
09:06 How training stress changes HRV acutely and across recovery
16:00 Deload timing: proactive blocks vs reactive adjustments
26:55 Athlete vs lifestyle stress: using HRV to decide when to push or pull back
39:30 Aerobic base, breathing rate, and resilience
43:45 Supplements and what actually matters
49:00 Device accuracy, nightly measurements, and low resting HR caveats
Want to get even more jacked? Grab the RP Hypertrophy App for your training, and maximize your gym efforts with the RP Diet Coach App to nail your nutrition.
Dr. Milo Wolf's Links:
- YouTube: https://www.youtube.com/@DrMiloWolf
- Instagram: https://www.instagram.com/drmilowolf/
- ResearchGate: https://www.researchgate.net/profile/Milo-Wolf
Timestamps 00:00 Intro,Wolf call, s**ty weather
02:35 Why training close to failure generally improves hypertrophy
05:05 Reactive vs planned deloads and fatigue trade-offs
12:29 Injury risk perspective: failure training in context
15:42 Study breakdown: failure vs past-failure training
33:53 Three ways to train past failure: partials, drop sets, and cheat reps
38:45 More stimulus > less volume
47:09 Minimal training dose: how little time can still work
53:36 Escaping all-or-nothing thinking in fitness
59:12 How to track progress when using failure and beyond-failure methods
Want to get even more jacked? Grab the RP Hypertrophy App for your training, and maximize your gym efforts with the RP Diet Coach App to nail your nutrition.
Dr. Pak's Links:
https://www.instagram.com/dr__pak/
https://www.youtube.com/@Dr__Pak
00:00:00 - "The Pakman's" Greek heritage
00:06:25 - Myth 1: Can you actually measure body fat accurately?
00:10:45 - Why body fat tests vary so much (Dexa, Bod Pod, BIA)
00:15:30 - Waist circumference as a better health predictor
00:21:10 - Myth 2: Does high body fat prevent muscle gain?
00:27:30 - The challenge of maintenance
00:33:00 - Defining a healthy body fat range for men and women
00:37:45 - Visual body fat charts and why they are unreliable
00:44:00 - How lighting and social media distort our expectations
Want to get even more jacked? Grab the RP Hypertrophy App for your training, and maximize your gym efforts with the RP Diet Coach App to nail your nutrition.
Dr. Mike T. Nelson's Links:
https://www.instagram.com/drmiketnelson/
miketnelson.com
00:00:00 - Intro
00:05:45 - Dr. Mike T. Nelson's background
00:07:20 - Defining metabolic flexibility and fuel switching
00:09:00 - Genetic components of metabolism and the Pima Indian studies
00:15:30 - Training your body to become more efficient at burning fat
00:20:15 - Why carbohydrates are the preferred fuel for high-intensity power
00:29:48 - The truth about fasted cardio for physique athletes
00:39:21 - Using HRV to gauge recovery and cardio volume
00:41:28 - High protein diets (1.5g+ per lb) and hunger management
00:53:37 - NEAT and the subconscious reduction of movement during dieting
01:04:07 - The importance of VO2 Max for recovery in the offseason
Ethan's Links:
Podcast + More
Weekly Lives:
https://2way.tv/ethansuplee/
Want to get even more jacked? Grab the RP Hypertrophy App for your training, and maximize your gym efforts with the RP Diet Coach App to nail your nutrition.
00:00 - Intro & Welcome Back (5.5 years since last episode)
06:16 - Ethan's Backstory: First Diet at Age 5
09:00 - Hitting 536 lbs: The Freight Scale Story
15:50 - "Just Don't Eat Bread"
22:55 - Discovering Dr. Mike's TEDx Talk: Ethan hates it 😂
40:10 - The Maintenance Revelation: Harder Than Dieting?
51:15 - GLP-1 Discussion: Why Ethan Hasn't Tried Them
52:30 - Treating Weight Like a Chronic Condition (Sobriety Parallel)
59:15 - The Future of Dieting: Hunger as a "Solved Problem"
01:05:45 - Closing: "Life is Not Really a Struggle Anymore"
00:00 - Intro: Is Milo Batman or Robin?
01:00 - How he finished a PhD young (23 YO BABY 💥)
06:30 - Why Milo chose to study exercise physiology
11:49 - What got Milo into lifting?
16:30 - Bulking mistakes: why big surpluses usually mean mostly fat gain
26:30 - How Milo started studying ROM as it's related to hypertrophy
38:45 - Not all partials are equal: stretch-position vs squeeze-position
44:30 - How Milo feels being assigned "The Stretch Guy"
49:50 - Milo's principled protocol for max hypertrophy
56:00 - Rep standardization: partials vs full ROM; Tempo and injury prevention
00:00 - Intro
00:00:51 - Will has cerebral palsy: what it actually looks like day to day
00:02:57 - Growing up with CP, how Will started lifting, and what early training looked like
00:15:08 - Gym confidence, feeling judged, and pushing past the "new guy" phase
00:19:11 - Exercise selection: why barbell squats are tough (and what he does instead)
00:33:24 - Machines, imbalances, and unilateral work
00:38:20 - Should you compete? Dieting realities and expectations
00:40:50 - Bulking: eating enough, high protein, and making it work in real life
00:54:49 - Advice for lifters with disabilities
Want to get even more jacked? Grab the RP Hypertrophy App for your training, and maximize your gym efforts with the RP Diet Coach App to nail your nutrition.
00:00:00 - We've got PhDs at home - the PhDs at home: Dr. Pak
00:02:00 - Dr. Pak's educational background
00:06:04 - Starting out for free: building experience in research and coaching
00:10:04 - Minimum effective dose and "volume tribalism"
00:20:45 - The "3-5 must-haves" for training: effort, enough volume, long-term consistency
00:23:30 - Setting realistic physique expectations
00:27:50 - The illusion of optimal
00:34:10 - Exercise selection flexibility + why titles/thumbnails look "absolute" but content is nuanced
00:42:10 - The "52 sets" misconception: specialization phases, tradeoffs, bad extrapolations
00:50:00 - Dr. Pak's current training, strength numbers, and bulking history
Want to get even more jacked? Grab the RP Hypertrophy App for your training, and maximize your gym efforts with the RP Diet Coach App to nail your nutrition.
00:00 - Intro
03:20 - Is the 10,000-hour rule a myth?
07:15 - Specializing too early
13:43 - Why Doing Multiple Sports Can Make You Learn Faster (and Win More Later)
24:29 - The Hidden Cost of Early Specialization: Burnout, Injuries, and Quitting the Game
28:08 - What Makes Kids "Great" Often Fails at the World-Class Level
31:13 - Youth Stars Rarely Become Adult Legends: The 90% Turnover Reality Check
35:32 - How Sticking With It Paid Off for Nick and Eric
48:00 - When It's Appropriate to Specialize | Limitations of Specializing
59:35 - Practical Playbook: The 4 Takeaways You Can Apply to Training, Parenting, and Progress
Want to get even more jacked? Grab the RP Hypertrophy App for your training, and maximize your gym efforts with the RP Diet Coach App to nail your nutrition.
00:00 - Intro
01:15 - How Milo and Pak found RP
05:10 - Milo and Pak's lifting > research arc
18:30 - How "evidence based" fitness has changed over the last 10 years
23:35 - What does "evidence based" actually mean
37:30 - How science is being misrepresented
49:15 - Looks ≠ Expertise
52:50 - Upcoming research and projects
Want to get even more jacked? Grab the RP Hypertrophy App for your training, and maximize your gym efforts with the RP Diet Coach App to nail your nutrition.
00:00 - Christmas magic ✨
04:10 - Dr. Mike's distain for modern Batman
06:05 - Bodybuilders ≠ Hollywood
12:20 - Muscle loss isn't one-size-fits-all
24:30 - Does diet duration effect muscle loss?
28:30 - Do men lose more muscle when dieting?
34:40 - Are people losing excess muscle on Ozempic?
40:40 - Organ size shifts when gaining and losing fat
44:00 - Factors that make muscle loss worse in a deficit
50:15 - Setting realistic body fat targets
1:00:00 - Best rate of loss / Protein intake / Cardio for muscle retention
1:06:00 - Objections to modern weight loss drugs
1:12:45 - Carb/macro intake for muscle retention
Want to get even more jacked? Grab the RP Hypertrophy App for your training, and maximize your gym efforts with the RP Diet Coach App to nail your nutrition.
00:00 - Intro - kids are ruthless
14:45 - Dr. Mike's full arc: time off > contest prep
28:30 - Cutting setup: pharm, Calories, steps, diet breaks
38:20 - How Mike found the "sweet spot" for his dieting setup
47:15 - Mike's split
53:45 - GLP-1 stack talk (Tirzepatide/RETA) + "future of bodybuilding" take
Happy New Year!
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00:00 - Intro
00:20 - Five Nights at Freddy's chaos
03:30 - Mike's "performance" issues
04:44 - Cialis/Viagra as "pre-workout pump," what it does/doesn't do
08:30 - Post-photoshoot reset: diet/training overview + plan setup
17:41 - Arm/shoulder emphasis: training arms 6x/week + managing flare-ups
20:33 - The "heavy → moderate → light" 3x/week frequency model (with exercise variation)
39:14 - Why joints hate high frequency (and how exercise selection helps it)
53:13 - Wrap-up: holidays, deload timing, and goals for the next block
Its our Black Friday Sale! Huge discount on the RP Hypertrophy App: https://rpstrength.com/bfcmhype and on the RP Diet Coach App: https://rpstrength.com/bfcmdiet
00:00 - Dr. Willcox - Dollar General Dr. Mike? (he's stronger)
02:50 - What are the Highland Games?
07:20 - How to balance training for multiple sports
17:40 - How to approach nutrition during the holidays
26:40 - How to approach training during the holidays
34:30 - Why we adjust fluids and carbs while peaking
41:50 - …Back to training during the holidays
46:30 - How did you find a support system when trying to be the best in the world?
01:03:00 - Closing advice - What story would you want to tell people?
Dr. Derek's Instagram:
https://www.instagram.com/wilcoxstrengthinc/
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00:00 – How many PhDs (1.5-2.5)? +/- Medical Dr.
02:30 - CPR & broken ribs
04:30 - How Mike's cheeks were shot off
15:54 - How fast does creatine start working?
23:30 - Top end dosage of caffeine
28:20 - Best form of creatine/dose
31:10 - Should you cycle creatine?
33:30 - Lower vs higher dosing
37:45 - Does creatine negatively affect kidney function?
44:00 - Does creatine help with brain function?
47:45 - What kind of results should you expect from creatine?
56:15 - Downsides of creatine supplementation
01:02:00 - Wrap up
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00:00 - Addressing the controversy
07:00 - GLP-1/weight-loss meds & food noise: Success stories
14:00 - Back to Halloween candy (descends into nonsense)
19:20 - Genetics & appetite differences, contest-prep parallels
23:00 - How your physiology influences your psychology when dieting
28:20 - Sports talk
37:30 - Getting back on track after Halloween (& holidays)
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00:00 - Intro / maternal relations / Nick's prison name
01:57 - Lower training intensity vs. higher training intensity fatigue
08:50 - Different types of nervous system fatigue
13:45 - Beginners vs advanced lifters: why low reps hit different
29:59 - Practical takeaways: SFR, why 10–15 reps is the sweet spot
41:50 - Olympia recap & divisions
59:30 - Closing thoughts & consistency going forward
Dr. Mike and IFBB Pro Jared Feather invented a new belt specifically designed for hypertrophy training! Check it out! https://www.versagripps.com/products/hyperbelt DISCOUNT CODE: VGRP
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-
00:00 – Intro
00:18 – Dr. Mike & Mr. Nick Shaw’s new electro-country band
04:18 – Dr. Mike’s unrelenting, furious, and exotic love for the RP Diet Coach App update
07:44 – Version 1.5 is live; addressing community comments
21:00 – Counting ancillary macros (bread protein, almond protein, etc.)
28:00 – Flexibility within the app
31:10 – Salad dressing and Michigan football (RP philosophy?)
38:00 – How Dr. Mike uses the RP Diet Coach App
We only back what we use—VersaGrips are a game changer. https://www.versagripps.com/pages/drmike (Code: VGRP)
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RP Diet Coach App Updates Article
-
00:00 Intro / Where's Dr. Mike
00:54 RP Diet Coach App update 1.5
13:12 RP Hypertrophy App updates
17:30 Versa Gripps Hyperbelt
20:55 When will Genius Shot be back?
26:36 New sports podcast
We only back what we use—VersaGrips are a game changer. https://www.versagripps.com/pages/drmike
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00:00 Intro
00:14 Dr. Mike’s “Crusty Towel” / Bug Genital Anatomy Comparison
03:30 Why People Actually Train
07:13 Evolutionary Psychology Reasons for Training
13:10 How Attractiveness Works - Universals
20:37 What You Can Control - Culture vs. Environment
23:52 Pretty Privilege vs. Cultural Influence
30:35 Validation vs. Rejection
36:12 Modifying Your Appearance
42:00 Fitness → Confidence Loop
44:40 “Fake It” Fallacy / First Impressions Matter
3 hour video interview w Eric- https://youtu.be/mQ5xPrGqtLg
We only back what we use—VersaGrips are a game changer. https://www.versagripps.com/pages/drmike
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0:45 Eric Trexler intro
7:33 Pontzers paradox
14:15 Why this might happen
18:24 Your brains insane efficiency
26:52 MORE steps won’t help
31:06 How legit is this research
34:42 Practical takeaways
40:53 How to calculate diet calories
48:36 Is super low calories unsafe
59:17 BMR vs RMR
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0:38 Leo intro
1:56 Leo’s weight loss
3:17 Food addiction
8:28 Giving up
11:39 His craziest meals
16:45 Psychological work before diet
23:46 How people treat you when fat
28:45 Dealing with injury
32:45 Trying Keto
35:14 Current diet
37:55 Lifting during weight loss
41:11 Focusing on the future
48:19 Advice for overweight people
We only back what we use—VersaGrips are a game changer. https://www.versagripps.com/pages/drmike
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1:35 What does hard training mean
5:37 Load
11:14 Relative effort
16:25 Volume
32:25 Accumulation to deload
38:41 Consistency
We only back what we use—VersaGrips are a game changer. https://www.versagripps.com/pages/drmike
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0:39 Recap
5:57 Age reversal updates
10:31 What happens when probs are solved
16:08 Stumbling blocks in the revolution
31:03 Hot hot girls interact with the world
38:25 Advanced virtual reality
43:58 Cybernetic enhancement
53:11 Vanity might go away
58:03 Body image healing
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0:17 Arnold joins the pod
2:50 Recap
5:24 Myostatin drugs
10:17 Age reversal therapy
20:23 Age reversal in older women
23:51 What happens when diseases are gone
34:44 Genetic engineering
42:36 Implications
50:30 The end of weight training
57:15 VR and no more biological humans
1:02:07 Your gains will get boosted
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1:01 Revolution recap
3:55 Unattractive people want change
14:30 When diet and training doesn’t work
18:12 Facial beauty
21:40 Face Off
24:45 What’s coming
26:41 Surgical procedures
28:30 Cosmetic drugs
37:28 Age reversal
39:29 Scar removal
41:29 Surgical improvements
44:23 What will sports look like
45:55 Limp extension and contraction
52:35 Nick wants to look like LeBron
57:37 Body modification ethics
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We only back what we use—VersaGrips are a game changer. https://www.versagripps.com/pages/drmike
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0:50 Nick’s daughter has a dance
1:59 Dr. Mike at da club
3:50 Last week recap
6:07 New drugs
7:15 Weight loss drugs
20:59 How many people are on GLP1s
25:32 Some people can’t grow muscle
28:45 Myostatin drugs
45:11 Higher protein needs
46:58 Low energy problems
51:50 Drugs that mime exercise
We have a new protein drink! Zero Fat, Zero Sugar, Zero Carb…just 23g of superior protein. Get it your protein up now-https://www.geniusshot.com/rp
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0:45 Nick’s fav Xmas gifts
3:39 Desire for beauty
7:57 How much is spent
10:15 Fitness industry is aesthetic focused
17:43 People inherently want to look better
21:42 When people try to downplay beauty
32:45 How aging factors in
37:31 What would you change?
53:25 AI contributing to the revolution
We have a new protein drink! Zero Fat, Zero Sugar, Zero Carb…just 23g of superior protein. Get it your protein up now-https://www.geniusshot.com/rp
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0:44 Sorry we’re late
2:35 Training while sick
8:20 Protein while traveling
12:04 Real coaches summit
15:09 The Vegas strip sucks
18:36 Shorter vs longer mesocycles
27:01 RP coaching changes
31:47 Diet app updates
33:32 Train bigger muscles first?
We have a new protein drink! Zero Fat, Zero Sugar, Zero Carb…just 23g of superior protein. Get it your protein up now-https://www.geniusshot.com/rp
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0:16 The Mr Nick Shaw shirt
3:07 Mike “stopped” swearing
5:32 Mike’s fattest
14:22 Mike’s surgery
30:18 The aesthetic revolution
41:31 The new drugs
49:52 Implications of age reversal and genetic engineering
Check out Genius Shot at the link below!
https://www.geniusshot.com/rp
0:35 The real Dr Mike
3:20 Finding protein during travel
5:15 Genius shot introduction
7:12 The taste
9:41 The flavors
12:20 BLG protein explained
22:17 Price
24:55 Use cases
35:35 Protein soda
40:00 Dairy and lactose
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0:54 Meeting Arnold
9:37 Getting recognized in public
13:19 Experiencing the Arnoldc
20:56 Watching your family compete
25:07 Massenomics fixed the bathrooms
30:06 Arnold bodybuilding results
34:46 Best genetic of all time
38:38 Aesthetics revolution
42:50 Most amount of gear taken
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0:30 GLP-1 and alcohol
3:42 Other benefits of GLP-1
12:30 What if you don’t “need” them
14:50 Benefits of GLP-1 list
17:20 Longevity promoting
19:52 Cardiovascular health and blood pressure
25:06 Kidney benefits
26:44 Neuroprotective effects
28:45 Gut issues
32:41 Anti inflammatory
36:27 Gut health
37:18 Mental health
39:26 Bone health, cancer, immune function
41:30 Visceral fat
47:00 Extending use
57:15 Pharmaceutical revolution
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https://www.versagripps.com/pages/drmike
0:29 Mike’s new life hack
3:58 Michigan weather
7:27 Mike taken out of context
12:51 Nick and Mike hate alcohol
21:51 Nick’s first frat party
23:09 Negativity bias in comments
25:05 Alcohol explained
41:53 Last time Nick got drunk
44:51 Needing alcohol to relax
48:01 Mike’s coffee routine
53:28 Calories while drinking
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0:18 Taking weight loss drugs
1:30 Nick’s great advice
3:41 Training changes
6:00 Hydration considerations
10:26 Alcohol is a bad idea
16:21 Food late at night
20:03 Casein and ozempic
22:45 Junk food warning
30:39 Fatigue issues
34:20 Muscle loss
41:06 Obesity rates falling
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https://www.versagripps.com/pages/drmike
0:18 Mike’s fav movie
3:30 Michigan winters suck
6:12 Nick’s “evil” CEO business group
12:21 Who to ruin your new years goals
13:27 Biting off more than you can chew
23:27 Cutting out food groups
31:09 Discouraged by bumps in the road
33:22 Adding in useless stuff
41:48 No recovery or downtime
46:26 Spending too much time in gym
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0:40 Everything was illegal in the Soviet Union
3:40 Fake Xmas trees
7:05 Mike doesn’t do gifts
9:49 Protein controversy
15:15 Our recommendation explained
26:00 Simplicity
33:53 FDA guidelines
43:33 The upper end of protein consumption
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0:57 Nick is stupid according to IG
3:15 Anything over ten reps is fatiguing!?
13:31 Are you actually advanced
30:37 Mike’s latest pod with Doctor Mike
36:36 High reps and failure
44:57 Don’t clown yourself
48:13 Exercise selection and fatigue
51:21 Injury risk
54:21 Failure has a benefit
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0:18 Rolls Royce problems
2:32 Mike’s training updates
5:18 Mike’s getting his blackbelt
8:17 Biggest training mistakes from Mike
14:26 How Mike hurt himself from training
16:45 NIck’s PT experience
19:38 Nick’s biggest training mistake
25:30 Should young lifters focus on heavy compounds
35:05 Forgetting how little other people know
42:25 What do the best actually know
47:45 Low bar squatting mistake
53:56 What is the pump
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0:31 Podcasts killing old media
10:38 Strength and conditioning for sport explained
20:33 Mike’s biggest nutrition mistake
36:10 Coaching dreamer bulks
39:19 Optimal body fat to bulk
49:32 Case to dreamer bulk
58:00 Not chasing scale weight
1:04:55 Nick’s biggest diet mistake
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0:15 Mike has doubts
4:27 Olympia recap
12:59 Mike’s surprising muscle retention
27:03 Its hard to lose muscle
37:19 Nick loves dirt pudding
38:51 How to easily maintain muscle
51:26 Nutrition and lifestyle components
1:08:30 How to come back to training after a break
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0:40 Mike feels violated
1:55 Leadership 101
6:19 Be an unhinged boss
8:01 Workplace culture
16:37 Encouraging diversity
18:51 Food policy
22:33 Termination policy
29:43 Vacation policy
33:19 How tenure works
40:21 Catering
43:37 Payroll
52:42 Monarchy
57:38 Pre meeting meeting
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0:50 Nick visits Italy
1:56 Hurricane woes
8:08 Media exaggeration
12:33 Nick LOSES weight on vacation
20:39 Increasing steps on vacation
28:19 European protein pudding
32:36 Nick tours Venice
37:16 Nick gets a black eye from Lori and lies about it
45:04 America does have bigger portions
50:54 Going bimonthly
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1:08 Losing football teams
9:35 Brown belt vs black belt difference
11:32 Dealing with NFL traffic
16:37 Standing when the airplane lands
25:29 Waiting at baggage claim
28:17 Mike farts everyone to death
37:24 International business class
39:19 Mike’s fart taints the car
41:55 Go-to flight snacks
44:27 Mile cries during The Flash
47:11 Loud talking on plane
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0:50 Mike always getting recognized
9:25 How to psych up for the gym
10:45 Mike’s best psych up
16:50 Nick’s psych up jam
20:10 Timing the psych up
24:42 Staying calm when you must
28:30 How much did a T-Rex eat
31:16 Psych up for strength vs hypertrophy
40:21 What to do for high reps
45:45 Negative motivation
48:33 Mike’s BJJ psych up
50:44 Flipping the switch
53:01 Predator mentality
1:03:23 Sportsmanship off the field
1:09:29 Mike’s fav type of sports movie
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0:13 No tangents
0:57 Productive maintenance
3:48 Bad maintenance
10:00 Weekend cheating
14:55 Low diet fatigue
22:24 Mike tries to “J” the “D”
24:19 Chronic dieting
29:31 Don’t try to offset over eating
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0:28 Menno’s squats for cardio study
7:47 People interpreted this wrong
14:49 People only reading headlines
20:15 Squatting with runners
26:10 Dealing with nuance
37:30 The real liars
43:02 Thumbnails and titles explained
46:27 “Runners are psychos”
48:57 Paleo and Crossfit
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0:39 Nicks pizza restaurant experience
5:11 Nick hates doordash
7:22 Nick’s ice cream experience
8:34 MIke’s burrito issues
12:19 Mike and Nick’s fav quotes
17:32 Mike was a janitor
23:55 Challenging yourself
25:35 Coldstone creamery
29:29 Mike’s weird food issues
34:56 Waiters not writing things down
38:21 Nick flipped out as a waiter
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0:46 Back to school
2:48 Max the editor boy
3:47 Visiting Phoenix and Vegas
7:48 How to bump up calories after a diet
16:54 Metabolic adaptation
21:35 Gaining weight on maintenance
26:58 Semaglutide hate
31:38 Leptin
36:35 Unfair judgement on overweight people
45:51 Genetics in fat loss and strength
56:15 Weight loss drugs must be taken seriously
RP Diet Coach app RP Hypertrophy App 0:14 Mike is sick
1:49 Hunger vs cravings
5:07 What are cravings
13:19 Creating a proper food environment
15:26 Eating from boredom
20:37 What is hunger
32:29 What is food focus
34:52 Nick’s Vegas buffet story
41:38 How does Nick’s food focus feel
RP Diet Coach app RP Hypertrophy App 0:20 Mike’s mandatory vacation
1:19 How to rate cardio in the diet app
5:12 How to rate weight training workouts
7:05 Don’t sweat the minutia
16:16 Collagen protein tracking
18:04 Genetics
21:09 Falling off the wagon
25:03 Measuring with no food scale
28:04 Eating lots of veggies
30:16 Adding calories helped weight loss!?
34:48 Hypertrophy app recommending low sets
RP Diet Coach app RP Hypertrophy App 0:17 Mike and Nick in Cali
4:51 Dealing with rebound dieting
18:51 Dealing with cravings
23:50 The post-diet diet
35:17 Mike and Nick’s worst rebounds
RP Diet Coach app RP Hypertrophy App 0:27 Overrated underrated
1:52 Soreness as an indicator for growth
12:05 Pump as an indicator for growth
15:23 What is pump work
20:20 Technique over anything
29:21 Steroids building muscle without weight training
36:37 Intra workout nutrition
39:11 Teriyaki madness
42:14 Cheat meals
48:15 Dr. Mike watching sports
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RP Diet Coach app RP Hypertrophy App 0:22 Nick is sodium and water loading
2:29 Nick is using LMNT
4:21 Mike is starting hardcore BJJ training
7:24 How to do 2x per day training
14:00 2nd workout should be easier
18:15 When to use two a days
20:39 Why abs on leg day might not be good
23:55 Skipping vs deleting a set in RP hypertrophy app
26:40 How to log dumbbells in the app
32:03 What role does soreness play in the app
36:38 What to do if you’re super sore
RP Diet Coach app RP Hypertrophy App 0:46 Mike’s life changes
6:53 How his recent show went
10:39 Bodybuilding shows don’t set you up to do your best
18:42 Mike’s tanning fail
22:05 What’s missing
27:23 Why bodybuilding isn’t good for Mike
34:31 Not reading comments on social media
46:06 Why you don’t look your best at a show
50:06 Mike’s going off drugs
56:28 Focusing on Youtube and BJJ
RP Diet Coach app RP Hypertrophy App 0:56 Biggest company in the world
4:16 Mike's prep diet foods
11:37 Bad boys bad boys
13:37 GLP-1s and willpower
20:48 Bodybuilder hypocrisy
24:21 Slipping up on diet without going off track
38:00 Why Mike has been dieting so long
44:41 Roller coasters getting crazy
47:49 Nick loves impractical jokers
RP Diet Coach app RP Hypertrophy App 0:25 The other Dr Mike is better looking
2:11 What its like teaching summer school
8:44 Running into students in “out”
12:40 Dealing with supportive and sabotaging spouses
18:20 Communication and transparency
20:45 Child nutrition
24:39 What kids think about bodybuilding competition
32:54 Learning how to pose
43:35 Building a proper nutrition foundation
44:45 Trouble cutting for summer with social events
48:12 Christle beats Mike up in BJJ
49:16 The grocery store question
56:26 Rapid fire questions
RP Diet Coach app RP Hypertrophy App 0:16 Dr. Robert Santana
0:48 Why Mike has no hair
3:36 Advanced dog training
13:15 How hiking cured Roberts knees
17:00 The Phoenix food scene
21:07 Vegas food scene and degeneracy
27:31 How to be the best coaching client
34:40 Dealing with know-it-all clients
39:30 Robert’s form checks
44:31 Clients think weight room should feel like cardio
48:26 The grocery store question
52:19 Rapid Fire questions
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RP Diet Coach app RP Hypertrophy App 0:12 Real Doctor Mike collab
2:11 Staying In Time Square
6:06 When Is maintenance needed
13:35 Ashley Madison story
19:26 Don’’t lie to the RP apps
23:00 Mike is taking it easier for his show
24:40 When’s the last time Mike used Versa Gripps
30:58 Blood flow restriction training
37:00 Balancing lifting with physical job
43:23 How to train when session are close
47:07 How to build your next meso cycle
RP Diet Coach app RP Hypertrophy App 0:29 Being on the podcast isn’t an honor
2:50 What is there to do in Athens Georgia
6:05 How Jen got into fitness and coaching
10:54 Dealing with gastroparesis as a teen
14:06 When is the last time you had McDonald’s
16:32 Moderation vs abstaining on diets
21:26 Dealing with guilt on a diet
29:12 Can you help really difficult clients
34:04 Early signs of falling off the wagon
36:57 When and how to change your goals
47:50 When spouses aren’t supportive of a diet
53:44 RD’s perspective on Ozempic
1:02:17 Rapid fire questions
RP Diet Coach app RP Hypertrophy App 0:40 Dr. Derek needs witness protection
4:31 Mike doesn’t recommend jujitsu
7:43 Best order for lifting and jujitsu training
16:36 Proper periodization for lifting and jujitsu
19:29 What makes a good training client
24:04 The Highland Games
26:50 What is the life of a true competitor
32:32 Participant vs competitor
42:27 What it feels like to have 1000lbs on your back
52:25 Powerlifting meet strategy
57:15 Rapid fire questions
RP Diet Coach app RP Hypertrophy App 1:18 What’s Mikes fav Lambo
3:51 Where do babies come from
10:36 The best way to get abs for stage
16:20 Nick took his kids to Vegas
27:35 How to get a pump if you have trouble
37:10 How to train differently if you’re older
47:40 Training for longevity
56:11 More anti aging tips
58:52 How much do cold plunge etc affect muscle grow
RP Diet Coach app RP Hypertrophy App 0:24 Mike is getting too rich
2:23 Huge mistake after diet
13:26 Keeping an eye on the scale post diet
15:33 Physical activity levels after diet
19:35 Worlds first trillionaire
26:11 Costco chicken bake
27:24 Physical activity during a diet
35:17 Preparing for fat loss
RP Diet Coach app RP Hypertrophy App 0:27 Coach Dr. Trevor Pfaendtner’s name problems
4:35 Mike’s IG algorithm quirks
7:27 Mukbang client and eating challenges
16:25 Force feeding football players
21:07 Trevor’s weight GAIN journey
23:23 Drinking insane carbs during workout
26:44 Go to meals for insane weight gain
30:24 Best sleeping temperature
37:45 Trevor is a nerd gamer
43:07 Mercilessly beating your family at games
50:11 Amazing client stories
56:36 Approaching diet with kids
1:00:23 How long Trevor has been coaching
RP Diet Coach app RP Hypertrophy App 0:18 The other Dr. Mike
1:02 The eclipse
4:21 Nick’s pull-up video controversy, grip talk
11:44 Ray Kurzweil prediction
17:07 Training To Failure Intro
19:02 What is true failure
25:48 The three types of failure
30:20 Volume vs intensity
32:24 Results vs enjoyment
36:57 How to find real failure
42:37 Flirting with failure
47:51 Nick makes his son run 400s
RP Diet Coach app RP Hypertrophy App 0:42 Dr. Jen has too many animals
2:46 Jen’s insane credentials
9:22 Jen’s martial arts background
13:33 Ego in BJJ
21:45 Jen Is a glass blower
26:51 What Nick MUST do when he visits Italy
31:08 Asking Jen the famous grocery store question
35:05 Planning is the most important for clients
39:42 Clients want to drink alcohol and lose fat
45:08 Preparing a client for wedding weight loss
49:33 Dealing with unrealistic goals
54:28 Characteristics of the most successful clients
RP Diet Coach app RP Hypertrophy App 1:07 Born on the 4th of July
2:42 How to be successful
10:30 Helping others financially
12:55 Finding out what you’re good at
18:48 Finding out what you like
24:15 Do it for a long time
33:34 Setting time horizons
30:33 Leaning in to your strengths
RP Diet Coach app RP Hypertrophy App 0:50 Watching inappropriate movies w your parents
4:23 Dr. Nathan Jenkins smokes meats
8:10 Balancing alcohol and a healthy life
11:20 Working out with no music
15:22 Motivation in training
20:19 Pacing yourself
27:07 Long term thinking
29:55 Coaching is teaching
38:33 Meeting people where they are in their health journey
49:21 What makes a successful client
52:44 Rapid fire questions
0:27 Mike’s biggest adversary in middle School
1:30 Mike is starting prep
9:22 How do you know when its time to diet
10:45 High diet fatigue
15:29 extreme fatigue
16:36 Sleep troubles
24:41 Aversion to junk food
29:53 Momentum
33:36 Don’t like how you look after a mass
39:15 Health markers are bad
41:50 Don’t cut when beginning your fitness journey
46:05 Don’t cut around major life events
RP Diet Coach app RP Hypertrophy App 0:48 Endurance expert Alex Harrison
1:55 His app for endurance athletes
4:15 What is a “long” endurance activity
7:48 Do you need nutrients in endurance activities
11:07 What should you be intaking
14:43 What do people get wrong
20:21 Anti water people exist
25:44 Dealing with pain in endurance sports
29:17 Endurance athlete diets
33:57 The 1500m race is the hardest thing to do
37:55 Why you might want to try endurance sport
44:09 Nutrition dogma among runners
52:08 Fan culture in running
54:50 Power to weight ratio
56:30 310 mile bike race horror story
RP Diet Coach app RP Hypertrophy App 0:18 Nick has a good joke
1:14 When Nick and Mike got fat
2:28 Body fat role in health
5:22 25 Percent body fat (males)
9:04 20 Percent body fat
9:55 10 to 20 Percent body fat
13:30 Sub 10 perecent
19:42 Nick’s competition history
21:44 40 percent body fat (females)
22:41 30- 40 percent body fat
25:45 20-20 percent
27:37 Discussions of body fat in media
29:20 15 -20 perecent
35:53 Contest prep effects on women
41:25 Next gen obesity drugs
RP Diet Coach app RP Hypertrophy App 1:13 Mike starting contest prep
2:53 Should you stretch
12:17 What supplements are worth it
26:18 General health supplements
27:28 Why are deloads on maintenance calories
36:51 Why bother thinking so much about training
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0:16 Mike’s Arnold experience
5:57 Mike’s Versa Gripp stash
9:22 How Mike was rejected by Versa Gripps
11:30 The new deal with Versa
14:56 What Versa Gripps are made of
18:59 FAQs- Best time to train?
32:28 Mikes fav pre workout meal
35:15 Pre workout caffeine late in the day
39:20 Chris Williamson’s new drink
47:06 Training while sore
1:01:28 Getting one star reviews
RP Diet Coach app RP Hypertrophy App 0:28 Mike got sick in Vegas “working” 2:10 Why the podcast missed episodes 5:45 Training hard with bad technique 8:38 Relative Effort 14:15 Teasing our 1 set leg workout video 16:55 How to tell if you’re training hard 24:24 The bar feeling heavy 26:32 Harder than last time squawk 32:50 How to tell if you’re pushing yourself 42:58 Rep Fall-Off Between Sets 46:19 How can you tell if some one else is going hard 51:47 Its what you give not what you receive 58:17 How to treat clients
RP Diet Coach app RP Hypertrophy App 0:37 Still in Vegas
2:45 Nick got crushed from our YT filming
3:49 Nick gets massing questions from his furnace guy
5:45 Training an NFL athlete for bodybuilding
9:10 Working out vs training
11:57 The ideal team player
13:52 Working out defined
16:42 Training defined
21:58 What training requires
27:01 Progression and adjustment
28:34 Fatigue management
33:43 Optimization
34:45 Grit
47:03 Which one should you be doing
53:33 The Michael Jordan story
RP Diet Coach app RP Hypertrophy App 0:25 Dr. Mike gamblin’ in Vegas
1:50 Jim Harbaugh leaving MI
7:13 Not training while traveling
13:25 Using Intensity techniques
15:37 Maintenance Training
21:36 Planet B-Boy film
25:30 How to make gains during travel
31:25 Weights and reps
35:55 Increasing volume
39:20 Going lighter for safety
43:39 Drinking mass gainer in high school
47:35 Using pre exhaust
RP Diet Coach app RP Hypertrophy App 0:20 Reunited and it feels so good
1:15 Mike’s Australia seminars
4:57 Nick’s trip to see the sports ball championship
12:19 How to travel and stick to your diet
14:28 Choosing diet phases for travel
29:55 What is fitness dieting actually
32:38 Knowing where your protein is coming from
40:15 Diet drinks
42:45 Clean carbs
44:36 Fats
49:20 Getting steps in
50:26 Meal timing
52:49 Eyeballing macros
RP Diet Coach app RP Hypertrophy App 0:15 1M Youtube subscribers
2:00 Social support circle
4:55 Self efficacy
14:25 You are entitled to no support
16:09 Friction with a spouse
27:55 Support from family
37:46 Support from friends
45:35 Support from coworkers
53:08 Social media support
1:01:47 Types of people in comment sections
1:11:13 Mike reads negative comments video idea
RP Diet Coach app RP Hypertrophy App 0:28 Holiday food is too much
5:08 Casein pudding is gross
7:35 Active rest can be difficult
11:01 Don’t schedule too many training sessions
15:41 Appropriate workout length
25:04 Don’t pick gyms and activities that are far
33:18 Don’t depend on training partners
45:02 Avoid excessive warmups
50:52 Cool downs are BS
55:47 Don’t be afraid to replace exercises
57:49 Starting with too much volume
1:02:42 Have a plan for the next step
RP Diet Coach app RP Hypertrophy App 1:51 How to change eating habits 9:35 Starting easy 12:25 Cutting out food groups 17:13 Gum, diet soda, coffee 24:17 Changing your schedule 31:19 Pairing diet and lifestyle changes 37:08 How would Mike spend $1MIL 41:05 Your diet won’t fix everything 44:38 Planning for maintenance 48:00 Don’t think this is your last diet 51:18 It’s not life or death
RP Diet Coach app RP Hypertrophy App 0:38 Mike’s Home Ec class experiences 3:20 Fav moments of 2023 7:05 Mike’s Hubermanesque morning routine 8:30 Diet new years resolution do’s and donuts 9:13 Rate of weight loss 12:57 Starting exactly on Jan 1 is silly 19:17 Eat filling foods 24:57 Add steps before lowering calories 31:01 Supportive social circle 43:19 Multi part podcasts are too much 45:30 People that give one star reviews
RP Diet Coach app RP Hypertrophy App 0:30 No one is sponsoring the podcast 5:01 Functional overreaching explained 14:21 How does super compensation work 19:53 Pulling all nighters 24:35 Speeding up overreaching 26:36 Matching rep ranges to exercises 31:50 Exercise replacement 37:01 Estimating RIR 39:29 High rep bent rows 41:30 Getting back after time off 46:46 Choosing loads when coming back 51:18 Christle asks for money 55:22 Buying a new computer high on drugs 59:50 Mike runs into the whole Michigan football team
RP Diet Coach app RP Hypertrophy App 0:22 Mike isn’t sleeping well 2:02 Mike is coming to Australia 3:27 Minimum training to maintain muscle 9:55 Days per week of training vs gains 13:05 How much can you reduce sets by 15:42 Looking deflated vs losing muscle 19:43 Cutting training in half or more 22:06 Beginners can actually gain on very low volume 24:10 MEV, MV, MRV defined 28:35 Systemic MRV defined 31:50 How do you figure out volume landmarks for YOU 36:25 Neural adaptations 39:05 Actually losing muscle 43:40 Stress contributing to muscle loss
RP Diet Coach app RP Hypertrophy App 0:16 Mike sing carols, hes a piece of garbage 4:08 How to train over the holidays 6:50 Mike loves my 600lb life 9:03 Nick has an unhealthy relationship with Michigan football 15:42 WIll you lose muscle with less training 23:11 Using the holidays for active rest 26:21 1 percent better everyday is BS 33:06 Taking two weeks off 37:37 Nick’s a libra 41:30 Not getting too hyped for lifts 45:18 Nick skips leg day 47:38 What to do and not do on active rest 56:40 The most important concept of recovery 1:00:30 Mike masters monopoly 1:03:45 How to come back after a break
0:28 Mike’s Thanksgiving plans 3:01 Nick’s Thanksgiving plans 5:31 Holiday eating rules from RP 10:05 Timing holidays for a mass gain phase 14:40 "All in" holiday eating 18:50 Lori used to make wayyyy too many cookies 23:51 Maintenance eating through the holidays 33:58 Fat loss diets fail during holidays 37:45 How to diet during holidays if you must 47:25 Food palatability reward hypothesis 57:18 Trying to fit “normal" food into a diet
0:27 Why pro athletes are bad at weight training 10:06 Building your brand recap 15:13 In person conduct and networking 30:51 Working with big names 43:37 Cheap is better than free 44:43 Podcast opportunities 52:28 "Public speaking” practice
0:30 Olympia thoughts 8:02 Recap of how to start as a coach 9:01 Michigan football controversy 12:03 Building your reputation 21:35 Mike’s new posing song 22:50 Def Jam’s “How To Be A Player” 24:31 Demonstrating knowledge 27:15 Types of content to post 38:46 Scheduling posts and content consistency 44:00 Making genuine content 45:50 How Nick wrote his book
RP Diet Coach app RP Hypertrophy App 0:21 Night time leg training 1:45 Nick solved his hack squat problem 4:26 Dealing with pain in warm ups 6:23 Mentoring vs coaching 10:52 Keep your client documents professional 17:17 What Mike was doing in 1998 19:27 Get good results for your clients 27:10 Word of mouth is still king 31:35 Focusing on struggling clients 34:45 Sharing client results 41:48 Before and afters don’t work on IG anymore
1:02 Nick loves the show timestamps 2:43 Be a better coach review 4:10 Under promise over deliver 10:46 Why Nick loves Chick-fil-a 12:49 Focus on high quality service 18:00 How having less clients might be better 20:30 Does capitalism screw people over 22:25 What happened to Liver King 24:54 Your promise vs level of product 34:24 How to under promise and over deliver 38:45 Dealing with rude clients 52:02 More credentials are better
0:45 Nick was supposed to be in 300 2:13 Mike’s story about short people lying 7:22 Mike doesn’t judge people because he's weird 9:42 Mike can’t wait to get a colonoscopy 14:04 How to get started as a coach 16:55 Israetel Shaw 2024 24:55 Common sense practices 30:40 Nick’s Illuminati CEO group 36:19 Making the client happy 41:48 Don’t take things personally 44:15 Nick had to learn to “let it go” 56:30 Nick is illogical about Michigan football 1:02:03 Learning and improving skill sets 1:08:18 How to prioritise your time
0:30 The one exercise that hurts the most 2:31 Filming at the gym 7:44 Filming in public in general 11:55 Don’t read or worry about comments 19:29 What can gyms do about filming 27:39 Filming leads to better technique 31:42 How Mike deals with being on camera 34:50 Hoggin multiple machines 42:45 Gym bags 48:45 Sweating on equipment
0:29 Whats it like being Dr. Mike 2:43 Taylor Swift fans watching football 4:37 Conspiracy theories 10:42 Gym etiquette 13:15 Talking during sets 17:32 When Dr. Mike and Nick joked too far 20:34 Getting offended too easily 25:35 Learn to take a joke 32:14 Be okay with gym chaos 39:10 Gym after work chaos 40:38 How to work in 49:08 Music in the gym 50:23 Body odor 54:47 Overdoing cologne 56:20 Rack your weights 1:01:48 Wiping down equipment 1:10:55 Unsolicited advice 1:13:55 Shirtlessness at the gym 1:18:10 Vacation gym training 1:20:10 Inappropriate Outfits
0:27 Working on vacation 2:58 Training kids recap 8:18 Smith machine throws explained 10:46 Ab training for sport 13:58 Progression for children 22:15 Technique reinforcement for kids 28:13 Growth hormone 29:19 Buying equipment for kids 32:56 Vacations, weekends, deloads 35:45 How to make kids hate exercise 42:43 Eating and sleep and soreness 44:57 Most important things teach kids 51:37 Seeing kids competitive side
0:46 London trip and awful accents 2:46 Moose hunting in Canada 4:36 Cross country volunteering 5:34 Training kids 8:41 Weight training stunts growth? 10:51 Injury concerns 11:41 Don’t force them to train 21:03 How old to start training 26:26 Fighting with kids about nutrition 28:17 What does child programming look like 34:44 Mike’s parent censoring Forest Gump 36:56 Kids have lots of growth hormone 39:39 How to progress kids
1:33 Working on labor day 3:06 Pain and injury recap 6:04 Pain is weakness leaving the body & motivational sayings 14:05 What to do when feeling pain 22:50 What to do when pain doesn’t subside 26:03 When to take time off 33:15 Trying to come back fast from injury is the wrong mindset 38:34 The Tren Twins and teens on drugs 42:11 Training one arm if the other is injured 45:56 Training lighter after injury and BFR training 48:00 Nick is traveling to his homeland 50:45 When to see a doctor 58:47 What can doctors actually do for you 1:03:00 Sports medicine doctors 1:11:54 Mike asks chat gpt about injury recovery
0:27 Mike is a mean YT fitness celebrity 3:42 Nick discovers Fairlife milk 6:04 Being popular in school 11:07 What is pain exactly 15:40 What is injury 21:29 Pain and injury relationship 26:22 Pain without injury 31:39 How to tell good or bad pain 41:00 Pain during work sets 46:10 What to do if you are possibly injured 59:16 Lifting lighter 1:01:15 Changing exercises 1:04:15 ROM modulation
0:20 Nick and Mike’s rap career 2:42 Week 1 leg training 4:01 Damage vs growth 8:52 Determining growth in studies 12:53 Training while hurt or sick 17:03 Good health and body composition 20:16 Are you actually sick? 30:25 What to do if you are really sick 34:24 Nick’s sick anger 39:08 Getting back to training 47:07 When to scrap a mesocycle 52:29 Recommendations on contest prep
0:27 Diet and training updates 5:57 The best exercise 10:19 Variation factors 15:35 Context 19:04 Training changes with experience 25:55 What makes an exercise better 33:16 Program design 35:10 Stimulus To Fatigue Ratio 44:42 Fatigue factors 51:10 Fat loss vs muscle gain exercises 53:04 How to choose the exercise 59:39 Nick and Mike’s fav exercises
0:27 Mike’s post show recovery
2:10 Nick’s kids cheat meals 4:25 Mike’s cheat meal rules 8:30 Protein powder intro 9:58 Whey protein explained 16:40 Casein vs whey before bed 18:05 Nick’s casein pudding 22:03 Casein explained 29:30 Lactose intolerance 32:00 Beef protein powder 34:40 Vegan and soy protein 38:43 Nick’s kids genetics and young bodybuilding 47:13 Protein summary 49:11 Gross eating
0:30 Intro to deloads
1:13 How deloads were incorporated into RP
6:18 “I don’t do deloads”
8:35 Taking time off on your own terms
10:43 Technical definition of deload
15:12 Why bring down fatigue
19:33 How often to deload
23:50 Fatigue indicators
25:40 Special supplements affect on fatigue
33:05 Goggins doesn’t understand recovery
36:37 What does a deload look like
42:36 Feeling worse after deload
0:51 Protein bar taste test video https://youtu.be/bM5EFC0Z0Ew
2:57 Protein bars ranked, snickers
6:50 MetRx
7:52 Anabar
11:52 Ways of ranking protein bars
17:30 Calorie to protein ratio
19:54 Sugar alcohols explained
25:30 Keto ice cream trend
28:24 Carb vs fat amount
32:51 Price matters
34:06 Built puff bar
39:58 How filling the bars are
43:50 More fat than protein
46:50 Gatorade protein bar
1:20 Visiting Pittsburg
3:40 Living in Detroit
6:19 First meal after dieting
10:41 Eating at Outback in NYC
12:55 Nick and Mike are picky eaters
15:00 Nick's favorite cheat meal
22:15 Cheesecake Factory caloric insanity
30:10 Nanomachines
32:09 Motivation to train after a show
36:49 Motivation usually means adherence
40:06 Six adherence constructs
40:39 Inspiration
45:50 Types of goals
52:19 Intention
58:50 Best monopoly strategy
1:03:21 Discipline
1:07:06 Habit
1:14:54 Passion
1:25 Mike is two weeks out from show
2:29 Post show training
5:45 Post diet rebound
14:12 Rebound hunger
17:21 Haunted house story
21:26 Sympathetic parasympathetic
25:49 How can we make the transition better
30:09 Levels to cheat foods
32:42 Protein bars explained
36:05 Fresh fruit hack
40:40 Reducing diet fatigue
46:28 Dieting gets easier with experience
51:01 Asian foods and desserts
57:27 Mesocycle length after a diet
1:01:20 Muscle rebound after a diet
0:18 Nick is a pro!
6:13 Jumping in an extra show
12:42 Nicks show experience
15:11 900 grams carbs eating
17:41 How did Nick relax
20:57 Friday carbs and fluids
24:30 The tanning experience
31:45 Show day
36:38 Pump up and on stage
41:50 Finals
47:54 Results
56:00 Post show
59:23 Post show cheat meal
1:01:57 Plan moving forward
0:20 Nick's upcoming show
0:40 Cumulative fatigue
5:08 Steroids aren't a shortcut
7:29 Mike's first drug experience
11:51 Nick thought drugs were only for degenerates
18:39 Defining steroids
21:08 How steroids work
26:15 Likely results
31:19 Females and steroids
34:34 Side effects
40:17 Psychological side effects
46:06 Why steroids are awful
48:52 "The burden"
1:00:00 Genetics role in steroids
1:09 Semaglutide intro
3:16 Nick's first impressions
5:45 Hunger levels
9:50 GLP-1 science explained
16:20 How it works
18:21 Cravings solved
20:57 Why/how should you take it
28:25 Hunger after coming off the drug
32:56 Individual response differences
36:10 How does it feel
38:00 Possible downsides
44:42 Potential abuse issues
47:47 Getting sick on certain food choices
49:50 Alcohol use on Semaglutide
53:03 Sleep Effects
58:48 Gen 5 and Gen 6 drugs
1:05:30 Obesity epidemic is ending
0:50 Megan transformation winner
3:34 What did she learn from her first challenge
6:41 Holding back for better results
10:25 Pontzer paradox
14:47 Why Megan likes lifting now better than running
19:21 Managing diet with her lifestyle
23:35 What are her "secrets" to winning
32:25 Her lifting and steps
34:35 Go to foods and meal prep
37:35 Nick is a casein pudding fiend
39:45 Did she struggle with hunger
42:13 Any cheating?
46:24 How is maintenance going
50:51 How to deal with unpredictability
0:30 Bodybuilding sucks
3:18 Nutrition For Muscle Growth
4:24 Defining Your Goal
8:10 Gaining fat problem
10:10 Gaintaining
14:41 Rate of weight gain
19:00 How to deal with looking fat
26:50 New RP products for gaining muscle
28:42 What should your surplus be
30:10 Cheat meals
35:55 Reframing your thinking
40:37 Increasing calories after dieting
45:16 How do you decide what macros to add
48:16 Mass season
51:18 Can you mini cut forever
54:00 Semiglutide
0:33 Would you make love to your clone
2:01 Jetsons vision of the future
4:23 Last podcast recap
5:35 Only train what you want to get bigger
9:37 What should females train
17:32 Training frequencies
26:56 How to arrange your muscle groups in your training
34:50 Nick's genetics gifts
36:20 Is an arm day worth it
39:29 Children's sports getting intense
43:45 Why compound lifts are so great
46:46 Exercise choice within the week
49:46 Mesocycle length
54:19 When to deload
0:34 Dr. Mike's degree 3:15 Best way to combine diet and training 4:55 Why you should do a needs analysis 11:44 Establishing time horizons 14:55 How much muscle can you gain in a year 20:35 Nick's 25lb high school weight gain 23:44 How much fat vs muscle gain 25:47 How often should you be lifting 30:07 Chose your plan correctly 40:16 Pick the sure thing
1:15 Nick gets a ticket 4:31 RP hypertrophy app 6:43 Why its not strength training 9:00 Who the app is for 14:27 App works on computer too 16:29 How the app was tested 19:06 Beta release 26:22 The movie "Air" 29:21 Why are athletes paid so much 37:27 How to make a program in the app 44:45 Figuring out Reps in Reserve 50:20 Nick's app experience 52:52 Rest timers 1:06:05 Mike's fav part of the app
Sign up to get exclusive first access to the RP Hypertrophy App: https://bit.ly/401aAt4
0:00 Intro 0:45 Hypertrophy 101 recap 3:05 Hypertrophy app release 4:18 How to pick exercises 5:45 What's good technique 8:43 How much load 14:55 How to judge reps in reserve 19:11 Recovering for the next workout 23:23 Heavy compound lifts or machines 25:03 How do you progress 28:37 Why do we deload
Sign up to get exclusive first access to the RP Hypertrophy App: https://bit.ly/401aAt4
0:00 Intro 1:02 Simplifying muscle building 3:27 SRA explained 4:36 Stimulators of hypertrophy explained 11:01 Tension 15:25 Lifting too light or heavy 20:28 Repetition Ranges 23:46 Using bands on machines 25:48 Lengthen Partials explained 30:38 Metabolites 32:52 The pump 34:47 Jacked guys not using full ROM 38:10 Damage
1:03 Mother talk 5:15 Parenting 9:14 Obesity introduction 12:41 Obesity in America 16:03 What causes obesity 19:03 What decisions cause obesity 24:12 Genetics role in obesity 26:18 Stress and eating 33:39 Convenience of food 39:30 Ozempic 45:45 Activity levels 49:35 How to reduce obesity 54:25 How to eat healthy and cheap 59:39 Pharmaceutical revolution 1:03:55 Getting sick of junk food 1:09:06 Discovering healthy foods 1:16:05 Dogs being food obsessed
0:52 Why are seed oils demonized 9:02 RP IG getting attacked for canola oil posts 10:43 Problem with heated oils 18:01 How to discuss things on the internet 21:20 Mike is obviously a shill 27:27 Mike visited Monsanto 29:30 Fat sources 34:49 Olive oil 37:07 Nick's disgusting mass story 38:20 What's actually causing obesity
1:00 All Holidays revolve around candy 4:21 How Mike and Nick eat and "cook" 8:33 Eating plain food while dieting and maintaining 18:07 Rebound avoidance 24:16 Switching goals after dieting 35:30 Dealing with hunger after a diet 39:09 Don't push your limits when dieting 46:55 Mike and Nick's effort during contest diet
0:17 Mike visits NY 2:17 How RP started 5:15 Mike rants on high squats 8:26 College gyms stereotypes 12:31 Nick joining the MI powerlifting team 16:32 Nick's first bodybuilding show 20:00 Nick and Mike's journey to NYC 28:35 The NYC weightlifting scenes 37:46 Intellectual training 39:58 Renaissance technologies 44:25 The training app 50:35 the beginning of evidence based fitness 54:40 Mike explains Love Island 1:03:00 Nick hated having a nice car
0:15 Dr. Mike joins the podcast 2:35 Why the boys got into fitness 6:30 What was advanced PE class 8:50 Did Nick like lifting weights 13:35 Why didn't Nick continue running 17:10 Bad high school coaches 18:16 When Mike started lifting 27:45 Mike quit wrestling 32:44 Nicks summer training to break school records 43:11 Wasted potential 48:03 Nick didn't do homework 51:26 Mike's first real math class 56:12 Jared Feather ruining the curve 59:36 Mike's childhood ADD
0:26 Luka introduction 1:36 Training when sick 3:55 Less time in the gym for better results 9:51 Collecting role models 12:35 Hunting for skillsets 18:35 Growing up in Ukraine, being a victim 23:35 Complicated vs complex 26:25 Growing as a coach and person 35:25 Learning how to dunk 42:17 How to have patience early in a career 46:42 Giving full effort in everything 55:49 Delivering the most value 1:04:54 Learning how to win at business
0:20 Andrew introduction 2:39 Fitness industry drama and tribalism 6:05 Hyper niche phenomenon 11:11 Liver king 13:11 Intellectual elitism 17:10 Being successful with fitness and nutrition basics 24:20 The raise the bar event 29:46 Coming up with good social media content 34:00 Training newbies 40:30 Dealing with plateaus 46:00 Pushing your limits occasionally is good 49:30 In person vs online clients 58:30 How to deal with online engagement 1:03:46 Being a fitness influencer
0:22 Don introduction 9:00 Going "all in" 13:25 Being a celebrity trainer 19:02 What set Don up for success 27:24 Taking emotion out of the equation 29:24 Prepping actors for movie roles 33:04 Hardest working celebs 37:30 Don's gym closing during covid and going online 46:49 How to set up your online business course 49:34 Tips for getting started as a coach 57:30 Trying to learn from everyone
0:21 Robert's last appearance on the podcast 3:00 Superbowl commercials 5:55 Greatest joys as coaches 8:51 The diet app vs working with a coach 12:01 Who is coaching for 16:50 Stimulus to fatigue ratio 20:10 Defining intermediate lifter 26:31 Weight loss drugs 31:41 When to get a coach as an intermediate 37:06 Diet comparison study 41:55 Robert's new hypertrophy training 45:08 Aligning goals with lifestyle 52:32 When to use coaching review
0:25 Endurance nutrition with Alex Harrison 1:27 Alex's athletic background 4:54 En durance Clients vs regular clients 6:26 Nutrition requirements for endurance vs strength 11:47 How do you eat 1200 grams of carbs per day 15:15 Sports drinks vs "homemade" sports drinks 17:41 Alex's endurance app 21:59 Health impacts of long term high sugar consumption 25:20 Fueling for all day events 26:37 Fluid and sodium intake 33:25 How do you consume all this during races 35:18 Caffeine recommendations 44:30 What high level bike training looks like 47:33 Crazy client success stories
0:26 Dr. Christle intro 2:24 How long Christle has been in fitness 6:05 Making the jump from medicine to evidence based fitness 10:54 Starting training for BJJ 12:11 Weight loss drugs introduction 16:12 Why are people against weight loss drugs 18:46 What its like taking semaglutide 21:45 Rebound hunger after dieting 26:50 Price of semaglutide 30:36 How it works 34:05 Does it really work? 37:22 Side effects 41:43 Other hunger reducing drugs 45:26 How much is she actually eating on a cut 48:27 The future of fat loss drugs 54:49 How to find more info about semaglutide 57:00 How to find Christle
0:00 Dr. Wilcox and Dr. Case1:52 Jen's background 4:50 Intrinsic vs extrinsic motivation 10:40 Changing motivational 18:29 Jen's own weight loss 20:23 Jen beating people at BJJ 24:55 Seeing the positives 27:56 Finding motivation 34:30 Derek and Jen's motivations 42:30 Finding a love for training 45:46 Will Jen always compete 50:45 Coaching athletes 53:12 Flipping the switch to competition mindset
0:25 Christy Alexon 1:12 Her background 5:10 Bodybuilding training while injured 12:15 Mindset for hard dieting 14:30 Approaching first time dieters 20:40 Strategies to fight cravings 25:48 Drinking vs eat calories 32:12 Do micro nutrient deficiencies cause cravings 37:00 Sitting with uncomfortable feelings 42:27 The leaner you are harder dieting gets 46:05 Raw vs cooked veggies for satiety 52:06 Fiber during dieting 55:10 SUgarless gum 59:25 Diet drinks 1:02:59 How to find Christy
0:14 Dr. Derek Wilcox 1:01 How to time your cut 4:09 How Derek's cut and training is going 6:46 Dealing with ups and downs 11:27 Dieting adds appreciation for food 15:03 Keeping diet prep interesting 20:40 TFR Facebook group 22:05 Training at Planet Fitness 26:50 The art of coaching 29:40 Making small changes at a time 35:15 Caffeine usage 38:06 Breaking diet plateaus 43:03 Why hire a coach 51:22 Enjoy the journey
0:44 Troubleshooting diets Intro 1:36 Setting app macro goals 4:06 When to repeat prior week 8:35 Getting in your steps 11:30 Dealing with hunger 19:06 Diet food choices 24:05 Staying more full during a diet 28:40 Power of positivity 29:35 SUperbiwl eating 34:37 Hitting your goals early 36:55 RP nutrition cert
0:45 Dr. Traci Carson introduction 3:23 Her sports background 7:23 What is a menstrual cycle 11:57 Birth control affect on cycle 14:20 Long term birth control effects 18:50 Training performance during cycle 23:37 Supplements for premenstrual symptoms 28:44 Sleep 31:50 Body fat impact on cycle 33:45 Competitive sports aren't best for health 38:35 Bone density and birth control and training 40:40 Water weight fluctuations 48:48 Why you should track your cycle 50:38 Food cravings 56:50 Teen runners, coaching women 59:25 Where to go for more info
0:30 Mike and Robert intro 3:24 Beavis and Butthead 6:56 Defining strength 18:58 Strength and intensity in bodybuilding 23:18 Over prioritizing volume and not training hard 31:00 Plane crash story 34:10 Genetics and strength 39:10 Hardest sets they've ever done 44:15 Training pitfalls 48:50 More plates more dates 52:25 Progressing in reps vs load 57:25 Crowded gyms and other random stuff 1:03:34 Phoenix and vegas weather
0:25 Dr. Robert Santana intro 6:22 Working with clients in person vs online 10:42 Varying degrees of learning curves between clients 23:23 Holiday eating troubleshooting 31:20 Pizza hut pizza 33:06 Saving calories for other meals 38:18 Consistency with meals 42:21 Importance of momentum 47:04 Hitting PRs 53:10 Advantages to hiring a coach
0:23 New Transformation challenge 3:00 New year diet tips 4:08 Managing expectations 9:20 Long term mindset 13:20 Don't try to be perfect 19:35 Motivation fades 27:45 Cardio over cutting calories 31:20 Lifting recommendations
0:29 Brad introduction 4:36 Succesful people share the same qualities 7:34 What is groundedness 13:31 Putting it into practice 16:29 Brad on "the process" 22:58 Being present 27:18 Heroic individualism 35:13 Self discipline 43:15 Coaching towards independence 47:37 Benifits of community 50:00 Training for sport is training for life 54:15 The passion paradox book
0:20 Intro to massing 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
0:25 Holiday eating introducing 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
0:25 Holiday eating introducing 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
0:22 Personal finances related to fitness
1:30 Michigan alumni talk
6:39 How his company was started
8:38 Finance book recommendations
10:33 Parallels between fitness and finance
13:18 Changing your trajectory
19:27 Being thrown off plan by social media
26:48 The path to the success is boring for social media
34:37 Things taht differ from fitness
37:41 What to do with your money
41:55 Best ways to start
48:02 Junk food investing
55:05 $5 Food budget
1:00:26 Financial advisors
1:05 Nick's contest prep diet
2:35 Why did Nick want to compete again
7:25 How much time did Nick allow for contest prep
10:15 When and how did things get REALLY hard in the diet
16:14 Hunger and cravings
21:21 Energy levels
26:11 Dealing with everyday life
29:46 Sleep challenges
34:18 Body changes
37:45 Peak week struggles
42:19 Making weight
43:45 Posing
46:06 Diet rebound
50:27 Do you want to do a show
1:05 Nick's contest prep diet
2:35 Why did Nick want to compete again
7:25 How much time did Nick allow for contest prep
10:15 When and how did things get REALLY hard in the diet
16:14 Hunger and cravings
21:21 Energy levels
26:11 Dealing with everyday life
29:46 Sleep challenges
34:18 Body changes
37:45 Peak week struggles
42:19 Making weight
43:45 Posing
46:06 Diet rebound
50:27 Do you want to do a show
0:15 David Martin transformation challenge winner
1:20 Results from the challenge
2:12 How was gym performance during the cut
5:30 Training volume during the cut and muscle loss
7:30 Initial fast weight loss
10:04 How David found RP
14:52 Big challenges during the transformation
19:02 How David changed his diet for satiety
24:16 Dieting during big life changes
30:00 Cardio during the challenge
35:30 Motivation after the diet
41:26 Bellagio buffet
47:38 Big meal at the end of a diet
50:59 Keeping the diet interesting and fun
0:15 David Martin transformation challenge winner
1:20 Results from the challenge
2:12 How was gym performance during the cut
5:30 Training volume during the cut and muscle loss
7:30 Initial fast weight loss
10:04 How David found RP
14:52 Big challenges during the transformation
19:02 How David changed his diet for satiety
24:16 Dieting during big life changes
30:00 Cardio during the challenge
35:30 Motivation after the diet
41:26 Bellagio buffet
47:38 Big meal at the end of a diet
50:59 Keeping the diet interesting and fun
0:33 Navigating holiday eating and training
1:58 Dr. Jen Case winning BJJ world championship
5:50 Holiday stress
9:08 Making a holiday plan
11:55 Using the holidays to mass
16:40 Weighing yourself over the holidays
20:45 Derek's failed maintenance
23:40 When to end your pre holiday cut
28:02 Pre holiday training
33:14 Holiday training
40:45 Carbing up after dieting
43:15 Favorite halloween candy
0:41 Jessica- summer transformation challenge winner
2:10 The Bellagio buffet experience
5:06 Amount of weight she lost
9:17 Why she abandoned the first transformation challenge
13:31 Her fitness background
19:17 Steps and activity
25:35 How much she lifted
36:00 Making excuses
40:20 Her app compliance
48:36 Nightmare travel to Vegas photoshoot
52:12 Closing advice
0:41 Jessica- summer transformation challenge winner
2:10 The Bellagio buffet experience
5:06 Amount of weight she lost
9:17 Why she abandoned the first transformation challenge
13:31 Her fitness background
19:17 Steps and activity
25:35 How much she lifted
36:00 Making excuses
40:20 Her app compliance
48:36 Nightmare travel to Vegas photoshoot
52:12 Closing advice
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
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
0:25 Few will hunt podcast intro
1:26 Their name explained
3:45 Background
8:45 Teaching children hard work
13:38 Parenting
17:45 The Slight Edge book
20:35 Dealing with failure
27:20 Taking off time
31:05 People who don't workout and can't start
39:12 Overnight success
44:46 Future plans
49:18 Who is the few will hunt community for
59:26 Where to find them
0:25 Few will hunt podcast intro
1:26 Their name explained
3:45 Background
8:45 Teaching children hard work
13:38 Parenting
17:45 The Slight Edge book
20:35 Dealing with failure
27:20 Taking off time
31:05 People who don't workout and can't start
39:12 Overnight success
44:46 Future plans
49:18 Who is the few will hunt community for
59:26 Where to find them
0:38 Nick's show
1:52 Eliminate bad influences
7:30 Don't diet for too long
16:01 Avoid "super fun food events"
21:10 Diet doesn't end until after maintenance
26:46 Maingaining is not maintneance
34:19 how to manage diet breaks
38:57 Don't copy previous diet
46:37 Living in balance
0:38 Nick's show
1:52 Eliminate bad influences
7:30 Don't diet for too long
16:01 Avoid "super fun food events"
21:10 Diet doesn't end until after maintenance
26:46 Maingaining is not maintneance
34:19 how to manage diet breaks
38:57 Don't copy previous diet
46:37 Living in balance
1:08 Avoid elaborate meals
11:08 Have an on-the-go plan for food
15:45 Eating while flying
20:15 Eating at resturaunts
28:15 Pivoting to maintenance
34:14 Keep junk food out of the house
41:47 No cheat foods
51:52 Discipline
1:08 Avoid elaborate meals
11:08 Have an on-the-go plan for food
15:45 Eating while flying
20:15 Eating at resturaunts
28:15 Pivoting to maintenance
34:14 Keep junk food out of the house
41:47 No cheat foods
51:52 Discipline
0:47 Nick's upcoming bodybuilding show
1:52 Tips for how to approach dieting
3:41 How to choose calorie deficit
17:11 Caloric deficit vs increasing cardio
26:04 Mike's favorite diet excuses
29:41 Avoiding extremes
38:21 Regular vs irregular eating schedules
42:52 Meal prep
0:47 Nick's upcoming bodybuilding show
1:52 Tips for how to approach dieting
3:41 How to choose calorie deficit
17:11 Caloric deficit vs increasing cardio
26:04 Mike's favorite diet excuses
29:41 Avoiding extremes
38:21 Regular vs irregular eating schedules
42:52 Meal prep
0:42 Charlie introduction, huge weight loss
2:28 Fitness history
4:55 What nutrition was like as a gamer
9:52 His turning point
12:50 His first diet
18:30 How Charlie found RP
23:34 His transition to health
31:00 Biggest differences in how he feels
36:47 Becoming a personal trainier
43:15 Closing thoughts
0:42 Charlie introduction, huge weight loss
2:28 Fitness history
4:55 What nutrition was like as a gamer
9:52 His turning point
12:50 His first diet
18:30 How Charlie found RP
23:34 His transition to health
31:00 Biggest differences in how he feels
36:47 Becoming a personal trainier
43:15 Closing thoughts
1:45 Biggest takeaways from transformation challenges past
3:53 People who like challenges
6:33 Step counts and activity
14:41 Interest in furthering education
19:34 Jobs held by winners
24:45 Consistency over perfection
26:12 Meal prep
31:49 Mindset
40:35 Lori developing bad habits
44:09 Weight training while dieting
1:26 Effort involved in powerlifting
4:50 How effort applies to RP clients
9:03 How strict was Derek about diet and training
11:50 Why Derek stopped powerlifting
15:20 Being short sighted vs long term goals
21:08 How Dr. Mike changed Derek and Lori's training
25:40 Best things about competing
28:30 The support within powerlifting and fitness community
33:35 Dealing with stress and lack of progress
40:20 Accumulated fatigue and recovery
47:07 20% good 20% terrible 60% normal
52:57 Consistency and planning
0:00 Live from the crossfit games with Jes Franklin
1:20 RP Sponsoring the podcast
2:00 Favorite things about the games
3:25 Her first crossfit class
8:23 Grueling training schedule
10:53 When she started RP and using the app
14:30 What Jes eats
22:15 How to deal with 4 hour training sessions
26:17 Her first weightlifting meet
28:18 Upcoming goals
0:50 RP certification introduction
3:09 What is the RP nutrition cert
6:58 Who made the cert
12:33 How does the RP cert stand out
14:19 The areas of focus of the RP cert
18:44 The scope of the RP cert
24:40 Early bird special for the cert
26:07 Social media group for the cert
30:55 What happens after the RP cert exam
35:35 Updates to the cert
40:43 Sections of the cert
44:40 How does the recertification work
47:42 How to advertise with your certification
0:20 Chad Jackson one of the older transformation contestants
4:15 Did Chad ever have coaching when he competed
7:27 Cardio and step counting
10:36 Lifting during the challenge
17:00 Why did he want to get back in shape
22:49 Did people notice his transformation'
27:40 Meal prep
32:45 Hunger levels
35:50 Caffeine intake
38:00 Logging veggies
46:30 Maintenance
49:00 The Facebook group
53:53 Goals moving forward
1:01:25 Closing tips
0:35 Dieon transformation results
3:55 Dieting with your significant other
6:06 Meal prep with your significant other
13:49 Dieting through a bad car accident
16:10 Recovery from the accident
24:04 How he trained throughout the challenge
25:45 Cardio and steps
30:35 Biggest lessons learned
34:00 Maintaining and gaining bodyweight
37:00 Bodybuilding contest prep talk
41:09 RP Youtube channel as a resource
43:20 The Miami transformation photoshoot
51:23 Using the RP diet app
54:19 Nicks airport story and mindset
1:00:13 Best advice
0:20 The man who did MURPH everyday for a year
1:04 How he structured his training
3:24 Why he did it
6:44 Flow state during MURPH
7:52 Explaining what MURPH is
10:37 How to prep for it
15:25 Hero WODs
18:55 RP sponsoring the Crossfit games
23:15 Jimmy's nutrition before RP
29:30 Crossfitters tend to under eat
33:00 How his eating looks with RP
39:02 Intra workout nutrition
43:30 Sleep and recovery
47:45 How to find Jim
0:17 Long time RP user Amanda
2:55 How she found out about RP
6:06 How here maintenance went after the challenge
11:35 How she got into Crossfit
17:06 MURPH
19:45 When did she start using the app
24:50 Her schedule and moving meals in the app
29:19 We she did the 2022 transformation challenge
32:35 Was her 2nd diet harder
35:35 Did she lose strength while losing weight
40:30 Meal prep
42:20 Challenges of this cut
47:50 Her compliance on the app
50:46 Upcoming goals and planning her mass
1:00:23 Best diet tips
0:30 Male 3rd place transformation challenge
1:08 How Satcher got into fitness and bench record
3:18 Transformation results
6:00 Why he did the challenge
8:41 Did he lose strength while cutting
11:07 How he met last years winner
14:17 Nutrition before using RP
16:25 Favorite app features
19:21 Meal prep and cooking
27:00 Biggest diet struggles
31:45 Training during the cut
38:00 Cardio
39:54 Staying motivated for 4am cardio
45:30 Maintenance and upcoming goals
47:20 Mindful eating
51:45 Closing tips
0:20 Brittney Intro
1:05 Brittney's gymnastic background
2:40 Diet without weight training
8:34 Wanting results too quickly
10:23 Nutrition before starting RP
14:10 People joking about her healthy eating
19:16 Tracking her step count
20:50 Job schedule and dieting
24:00 Consistency over perfection dieting
31:21 Meal prep
36:53 Using the app
44:25 Dealing with maintenance
51:31 Closing tips
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
0:30 Interview with Nick about becoming very lean 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
0:22 First place female in transformation challenge 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
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
0:58 Long term nutrition intro 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
1:09:30 Nick learns to eat his veggies
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
0:20 Tiffany Head Intro and ROMWOD 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
0:22 Scott and Amy Chua are back 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
1:04:00 Weight fluctuations in females
0:30 Kara Mockler coach introduction 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
1:05 Nick is starting a new diet 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
0:32 Dan a 3 year RP user 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
0:30 Charly Joung Intro 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
0:45 Lori is starting a cut 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
0:28 RP Transformation Challenge 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
0:41 How Mike did at his bodybuilding show 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
50:30 Mike on being thankful
0:21 Coach Danny introduction 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
0:25 Holiday eating introducing 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
0:20 Intro to massing 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
0:25 Favorite halloween candy 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
0:35 Nick's maintenance progress 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
2:25 Perception vs Reality 5:00 What counts as "a ton" of weight loss 10:05 Rushing a diet 16:30 Weight loss rate recommendations 26:00 Importance of maintenance 31:45 Second diet phase 38:40 Stress affect on diet 40:04 Second maintenance phase 49:00 What happens at goal weight 51:56 What is balance 59:30 Struggling with maintenance 1:00:30 Weight fluctuations after diet is over
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
0:28 Intro for 2nd place male finisher of transformation challenge 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
0:36 Introducing transformation winners 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
0:18 RP coach Dr. Nathan Jenkins 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
0:20 Dr. Mike on mini-cuts 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
1:05 RP transformation challenge 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
0:21 Wrapping up the transformation challenge 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
1:15 How new RP clients are handling the current environment 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
0:21 What happens at the end of a diet
1:09 Tradeoffs at a steep caloric deficit
4:28 Why not to push through a hard diet
11:54 Managing hunger near diet end
19:29 Dealing with strength decreases
22:36 Fighting the urge to be more sedentary
25:40 Diet impact on sleep
29:37 Mood changes during hard dieting
33:55 Dieting in the workplace
44:00 Preparing for maintenance
0:30 Robert Santana introduction 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
0:17 Brent Gleeson intro 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
2:40 Focusing on what you can control 12:45 Meal prepping on limited time 15:45 Consistency over perfection 21:21 How to deal with schedule changes while dieting 24:45 Dieting while stressed 31:10 Eating out while dieting 34:50 Things you can always control 39:35 Diet real talk form Nick
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
Read more here! https://renaissanceperiodization.com/expert-advice/lessons-from-studying-the-most-successful-weight-loss-dieters
0:22 Time To Eat new cookbook intro 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
0:00 Intro 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
2:27 Peter's background 4:07 Why Peter got into psychology 5:27 Defining discipline 7:52 Discipline vs willpower 9:55 What is activation energy 13:29 Setting up an environment to increase willpower 19:14 Thinking about your future self, 10, 10, 10 rule 27:18 False hope syndrome 29:48 The ' what the heck effect" 34:11 Doing the right thing or the easy thing 36:11 Breaking down goals 42:49 "if then" rule 47:50 10 minute rule
0:20 Favorite episodes from RP podcast season 1 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
44:10 Special guests
0:43 Dr. Mike sings Xmas carols 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
0:55 Intro- RP coach Collin Popp discusses holiday eating 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
0:20 What makes people successful intro 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
1:07:25 The marshmallow test
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?
0:22 Z from Barbells For Boobs introduction 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
1:17 Lori's mini ecookbook to benefit beast cancer/ Barbells 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
1:11:30 Alyssa's podcast
0:19 Dr. Collin Popp intro, PhD in nutrition, RP coach 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
2:25 Perception vs Reality 5:00 What counts as "a ton" of weight loss 10:05 Rushing a diet 16:30 Weight loss rate recommendations 26:00 Importance of maintenance 31:45 Second diet phase 38:40 Stress affect on diet 40:04 Second maintenance phase 49:00 What happens at goal weight 51:56 What is balance 59:30 Struggling with maintenance 1:00:30 Weight fluctuations after diet is over
1:02 Christy is an RP coach and RP client 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
1:00 Erin intro 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
0:13 Chad Wesley Smith intro 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
0:45 Who is Sarah 2:15 Sarah's background
5:10 How Sarah made mindfulness a job
10:50 Avoiding fight, flight , freeze reactions
15:54 If someone is looking to learn more about mindfulness
18:34 Dealing with social media
24:30 Formal and informal mindfulness practice
29:10 Mindful fitness and mindful walking
33:50 Mindfulness as related to discipline and willpower
38:14 Overall health benefits of being mindful
44:55 Ride the wave theory
46:50 Finding good resources on mindfulness
56:59 Online yoga class recommendations
58:08 Find out more about Sarah
0:51 Lori's experience using the RP Diet app 10:38 Can you use the RP app during pregnancy
13:03 Can you use the RP app during breastfeeding
14:21 Can you lift weights while having PCOS
15:41 Ideal length of time for fat loss diet
20:00 Diet length recommendations for PCOS
21:35 Explaining how the RP Diet app builds meals
24:34 Why eating more basic foods may lead to more diet success
30:15 Can the RP app work for people who don't train hard
34:00 Why are there different macros on training and rest days
38:50 What carbs to eat when
41:25 At what body fat is it appropriate to start a masss
44:40 How to determine your ideal weight
47:45 Maintenance dieting on vacation
52:05 Should nutrition change in summer with outdoor training
52:52 How many calories do you burn in weight training
53:52 Thoughts on intermittent fasting when on maintenance
55:07 When should you consider 1 on 1 coaching with RP
56:36 Getting sick while dieting
57:40 Should you eat or drink your calories when dieting
1:01:20 How to educate others about scientific dieting
1:05:55 How to gain an identity for yourself
0:55 What's new with Dr. Mike 2:28 Mike's home training
4:48 Mike doesn't understand gambling
7:00 Is it best to lose weight all in one stretch?
19:25 Is your first diet the easiest?
25:28 Max amount of time to diet
27:10 Data RP has collected on diet length and success
34:26 Best rate of fat loss
43:33 Is it always better to be leaner?
49:29 Why do you want to be leaner?
1:16 Derek's history, lightest person to squat 1000lbs
4:00 Old school terrible home gym setups
8:00 Lifting for high school football
9:17 High school weight training programs
11:54 Genetics overcoming bad training
15:46 Derek was inspired to lift by the world record lift list
20:08 The wild personalities in powerlifting
23:00 Derek's top powerlifitng moments
24:30 1000lb squat mindset, dealing with the dangers
28:11 Cutting lots of weight for competition
32:36 Mindset of a participant vs mindset of a competitor
38:44 Derek's education journey
45:41 College strength coaches hurting players
48:03 Derek's first time meeting Dr. Mike
49:33 Helping RP clients meet their goals
54:20 Developing a healthy relationship with food
1:00:22 The best clients ask lots of questions
1:01:44 Client success stories
0:24 Nita Straus intro
0:57 What's it like to be a rockstar?
1:30 Nita's athletic backstory
2:55 Touring as a 15 year old
8:44 Trying to eat right and stay fit on tour
13:25 What do people eat on tour?
17:34 How she's adjusting her routine not touring
21:25 Day in the life schedule on tour and at home
30:33 How Nita found RP
32:35 Nita's body shred challenge
37:29 Body shred challenges during pandemic
42:00 Nita in the Daily Stoic newsletter
46:40 Dealing with critics
53:15 Training and practicing her craft
0:44 Trevor on being a doctor during Covid 2:37 Covid spread in Chicago
4:17 Video doctor visits
7:45 The kid's various past ailments
11:14 Trevor's first time meeting Dr. Mike and Michigan power-lifting club
17:08 How Trevor became a Doctor
22:32 Treating athletic patients
29:40 Trevor's best lifts
32:50 Drinking way too much intraworkout carbs
37:03 Trevor's home training essentials
41:10 Improving RP client consistency
43:00 How RP clients are handling quarantine
46:30 Staying in control of your diet
48:25 Recommendations for getting back into gym training
53:05 Working/schooling remotely
1:01:10 Helping RP clients with science
0:44 James Townsend intro 2:46 Greg Glassman's statements and reactions 10:40 What's involved in de-affiliating with CrossFit 16:19 Explaining things to small children during these times 27:45 James' experience with racism as a child 30:55 Racism in college sports 36:03 Iowa Football culture - D-1 Sports 49:00 James' experience getting pulled over 1:04:30 Steps to take moving forward 1:12:14 Rethinking race education 1:14:02 Thoughts on the protests 1:18:00 Listening more 1:19:45 Where to find James
0:52 Lori got diagnosed with breast cancer 2:00 How Lori found out she has cancer 6:05 Can pain be associated with finding cancer? 7:25 Timeline from discovery to chemo 9:00 Genetic test for cancer predisposition 10:30 How did you tell your kids? 15:55 Is breast cancer related to breast implants? 17:32 Chemotherapy side effects 24:00 Chemo better or worse than expected? 28:45 Nutrition during chemo 33:10 Treatments during Covid 38:33 Training during chemotherapy 41:30 Dealing with stress and anxiety 45:50 How to stay positive with bad news 50:50 What has been the hardest part mentally? 57:00 What's the most helpful thing you can do for someone diagnosed? 1:01:06 Most unexpected things 1:03:13 What you wish more people new about cancer 1:05:23 Myths about cancer treatment 1:06:45 Takeaways 1:11:45 What has this process taught you about happiness? 1:14:30 Head shaving 1:18:30 Nick talks too much according to one commentator
1:20 Kari living in NYC during lock down 4:40 How is Kari training 8:32 Focus on your health if you have more time 9:54 Kari was a D1 gymnast at Michigan 15:45 Supportive parents 17:45 How Kari is preparing for the Crossfit games 21:19 Crossfit games with no crowd 27:08 Typical day of training and nutrition for Kari 33:00 How Kari found RP 35:30 Adding intraworkout shake for long workouts 37:21 Kari tried physique and weightlifting before Crossfit 41:25 How tough dieting for physique shows is 43:43 Kari's biggest nutrition challenges 47:34 How to get motivated on training days 52:37 Competition day nutrition
59:45 Has something ever gone wrong with Kari's planning
0:33 Whats happening in Iceland right now 4:12 How Annie's gym is doing 9:14 Annie's sport and training background 13:26 Annie's first Crossfit Games 19:08 Is being a pro athlete healthy? 24:35 Annie is going to be a mom 28:16 Annie had to change her training mindset 33:50 Evolution of Annie's nutrition 45:00 Diet misinformation 50:24 Annie's go to cheat meal 52:08 Staying motivated 57:45 Modifying diet for being pregnant 1:01:49 Whats Annie doing in her downtime before having a kid
0:48 How Rich's gym is operating during quarantine 5:22 Rich's continuing online workouts 9:21 Rich is watching virtual NASCAR 11:39 What sports Rich is into 15:46 Rich is an ex baseball player 17:05 How Rich started his career in Crossfit 19:08 What would Rich change about his past training 22:11 Rich's 1st Crossfit games 24:08 Rich and Nick don't let their kids win 32:08 Rich's early diet in Crossfit 36:24 Making your diet fit your lifestyle 40:50 Rich on discipline and keeping motivated 46:40 Rich's hard training meals 53:56 How Rich thinks about food
1:08 How Mattie is handling quarantine2:23 How she got into weightlifting 8:34 What made her leave CrossFit 10:42 Mattie struggled with cutting for her old weight class 13:00 Pros and cons of cutting 17:33 Female perspective on massing 20:30 Adapting lifts to weight gain 24:42 Normal day of training for Mattie29:38 What it's like to do Olympic training at home 34:25 How does Mattie get motivated on bad days 39:52 How she deals with nutrition motivation 43:25 What has happened to the competition schedule 49:55 Mattie's favorite quarantine meal 51:30 Mattie's favorite quarantine takeout 53:03 Mattie's favorite quarantine show 54:23 Any new quarantine hobbies 56:01 First thing you want to do after quarantine
0:45 Nick is only going to take supplements and not eat healthy 1:30 Nutritional priority chart 4:05 Explaining BCAAs 9:00 Can vegans or vegetarians benefit from BCAAs 10:40 Worst and best tasting supplements 14:00 Actual viable supplements 15:50 Multi Vitamin 18:51 Do fish oils have any value 21:19 Rancid fish oil 23:29 People that claim to be too muscular 25:05 Stimulants 34:20 Caffeine studies 39:39 Protein supplements 47:47 Mike puts carrots in casein 49:47 Carb powders 51:20 Creatine 55:00 Supplement takeaways 59:55 What supplements do Mike and Nick take
0:55 Funny zoom meeting accidents 4:05 Jen Case background, RP coach, world champion BJJ 5:10 Women being accepted in BJJ 6:42 Jen's BJJ history 8:55 Jen's first impression of Dr. Mike 10:42 Jen helped design the original 2x per day training templates 12:45 People finally accepting sugar around workouts 14:00 Are intra-workout shakes needed for homeworkouts 21:20 RP Health 21:55 Weight and nutrition during pregnancy 25:37 How much weight Lori gained in pregnancy 28:36 When can you lose weight after pregnancy 33:20 Postpartum training 36:20 Nutrition and hydration while nursing 40:10 Client success stories 43:20 Hypothyroidism templates 48:50 How to deal with weight fluctuations when dieting 52:30 Hyperthyroidism templates even if medication is low 54:41 PCOS templates 1:01:43 How to burn more calories during cardio
1:16 Favorite Easter Candy 9:04 Is fitness a priority now 11:19 Can you gain muscle outside of the gym 14:10 What to do if you're overwhelmed 20:45 Working from home and finding a routine 25:36 Nick is training his kids in BJJ 26:55 Evaluating your situation 35:18 The Shaws are trying to use their 25lb bag of flour 36:50 Increased creativity during these times 41:16 Filling your extra time 49:50 Using this time to control meal prep 54:38 Find ways to set yourself up to fulfill future goals 56:06 Nick bought an empty BJJ practice doll 1:01:31 RP+ is now free
1:25 Life at home with young kids 2:36 Dr .Mike's rooftop gym 5:00 Dr. Spencer explains viruses and this Corona virus 7:41 Variation of symptoms 10:34 Are younger healthy people at any risk 13:13 Mike goes over the data 21:17 When should you go to the hospital 30:18 Obesity and risk 35:06 Is now a good time to diet 41:51 Training too hard and sickness 48:50 Do you think this will be a wake-up call for people to get healthy 1:02:50 How do you get use to healthy food choices
0:57 Dan's bio and background 9:13 Preparing for BUD/S training 13:30 Dan ate Jack In The Box twice a day to gain weight 16:52 Nutrition during BUD/S training 20:20 Growing up not knowing about nutrition 25:40 What makes someone successful in Seal training 30:10 Percent of people that make it trough Seal training 32:40 Breaking up large goals 37:06 Quitting 45:28 When Dan almost quit BUD/S 47:57 Dan's first deployment 48:57 Nutrition and training in the Seals 54:18 TSA confiscating protein bars 56:16 Using RP at the Naval academy 58:43 Nutrition once deployed 1:06:08 Feeding your mind
1:46 define body image 4:09 plotting body image on a scale 7:37 having positive body image regarded as conceited 14:17 you can love your body but still want improve it 15:51 Norman Borlaug 17:45 is social media the cause of body image issues 24:59 getting inspired vs getting envious by pics on social media 32:00 the reality of social media pictures 37:28 is there something wrong at the core of the fitness industry 45:04 effectiveness of shaming 52:52 moderation 1:01:28 you choose the people you follow
2:22 ways ego is involved in training 5:25 ego driven lifting is higher in males 9:33 everyone in high school wanted to bench two plates 11:57 ego is especially detrimental for physique oriented lifting 16:03 Nick's deadlift song 17:13 anger isn't a good tool for long term motivation 20:33 ego in crossfit 21:35 ego in Lori's bodybuilding shows 23:20 when Mike and Nick met Phil Heath 24:55 how much is it okay to have an inflated ego 32:48 ego lifting in NYC gyms and other gyms 38:42 judging others on bad technique 41:41 congratulating yourself for surviving bad workout choices 45:27 big ego could lead to not training hard 50:16 good directions to direct your ego 56:19 what is Han 59:00 Ronnie Coleman's 550mg caffeine preworkout 1:02:05 pride in being open minded 1:06:50 knowing when to say "when" during training