Check out this announcement about the direction of the podcast if you're a frequent listener!

An Announcement

Hi guys! No guest for the full length Wednesday episode this week- so I wanted to share some thoughts on pragmatic staples of Beyond Fit with some notes on macros (how I've changed my mind on them, carb or fat emphasis, "power meals") and mindset (the hidden benefit to cold showers, loving yourself, the low-information diet). Enjoy! 

Episode 183: Notes on Macros and Mindset with Jake Parker

Some anecdotes have just always stuck with me, like the story of Ronnie Coleman throwing out the vegetables he had put with his chicken and rice. This episode offers a unique look at the 80/20 principle of diet and exercise and a reminder not to get caught up on the little things.

Mindset Monday: Ronnie Coleman Didn't Eat Vegetables

-Nick has been battling with PCS or post concussion syndrome for much of his adult life, recently he's had some acutely tough times. He was generous enough to come on my show to share some of his journey and how it has changed since he was last on the show, as well as sharing messages that are important to him about anxiety/depression and thinking you can "tough it out."
Timestamps:

 2:09- Nick’s personal updates from his last time on the show and the work he’s had to do on himself and with providers
 9:40- Finding yourself through your habits and embracing pain.
  21:27 The power of affirmations, everything happens for a reason.
  28:05 How Nick uses his personal struggles to help clients see the bigger picture.
  43:38 Addition by subtraction to improve your health.

Episode 182: Nick Krantz on Brain/Gut Connection and Believing in Yourself

We tend to think very rigidly about the way we spend our time, even though, unlike other resources like money, it's the only thing we can't get back! How do you balance things like spending time with friends and family or dating with your workouts? What's more important, a good night's rest or an early morning workout? Hear my thoughts on these questions in this episode.

Mindset Monday: How do You Think About Time?

After dialing in your nutrition by understanding caloric (energy) balance and high protein, as well as understanding the importance of progressive overload and compound weightlifting in training, you will find lots of benefit in learning how to recover better. I can say from personal experience that prioritizing recovery has been one of the biggest changes I’ve made in order to look and feel better over the years. In this episode I go in depth with many specific numbers in examples to tell you exactly what you need to be doing in order to recover better!
Click here if you're interested in signing up for coaching!

Episode 181: Four Steps to Recover Faster and be Strong and Lean

We can't be on top of our game all the time. In this episode I talk about some of my recent struggles with not being able to eat and lift like I normally do, as well as what big rocks help keep me from losing too much progress, and how to avoid the perfectionist mentality.

Mindset Monday: Being Your Best Requires Seasons

Today I'm doing another random show filled with whatever is on my mind from recent conversations, thoughts, and deep dives, enjoy! Also please let me know if there's anything you'd like covered in future shows like this.

 1:11 The most researched molecule in all of sports!
 6:48 Takeaways from my current maintenance phase.
  17:41 Living mindfully and with intention.
  22:39 Vacation tips for staying fit.

Episode 180: Random Show! (Creatine, Maintenance, Mindful Living, Vacation)

Many of us pride ourselves on being "perfectionists" not realizing how this tendency can lead us astray. Here's what to do about it and how to look at it instead! 

Mindset Monday: To Improve, Ditch Perfectionism

Today Mike Nelson and I talked about stimulus vs. recovery in the context of training. Mike is an expert in research-fueled fitness/nutrition and a wealth of knowledge so I was very grateful to have him on for a second time!
Timestamps:

 3:24 How physiologic response and ability to change make up coaching leverage.
 8:22- When feeling less stressed and being less stressed don’t align.
  12:16 The goal of the data is to make you more anti-fragile not less and HRV (the cost of everything you're doing).
  25:55 Two ways to relax for reduced stress. The importance of getting outdoors.
  36:25 The benefit in uncomfortable situations.

Check out Mike on Instagram or his website.

Episode 179: Recovery and Anti-Fragility w/ Dr. Mike T Nelson

In this episode I discuss my main exercise objectives and why they're important for longevity/healthspan. I'll also go into appreciation for yourself and your body and balance continued growth with acceptance.

Mindset Monday: How to Be Happy and Live Forever

I wanted to bring my friend Johnny on today to talk like we have before about socializing, especially in the post pandemic world. Johnny is an expert on communication and social skills and you'll love his takes on confidence, getting to good conversation with anyone, and more!

 2:31 Reflections on the last year.
 10:04 The limits of interpersonal communication through technology and the results of anxiety/depression.
  19:28 Mass marketing and fear. Are we entering the next golden age?
  32:41 Using the FORD acronym to talk to anyone!
  41:39 Listen to listen, not to respond.

Episode 178: Art of Charm Co-Host Johnny Dzubak Returns!

I am very wary to use the words "healthy" or "unhealthy" in terms of diet because black and whites don't exist in nutrition any more than they exist in training. In this podcast I explain a common problem that I've dealt with myself- the incessant need to eat healthy.

Mindset Monday: You Can't Eat All the Healthy Foods (The Detriment to Eating Healthy)

Life is busy. Sometimes it's hard to find time to think about personal or career enrichment. I brought Pat Flynn today (who you'll remember from Episode 152: Making Truth Your Target) to discuss these topics, and of course some great fitness and diet info too! Pat is a philosopher, author, and generalist among other things who through hard work, experimentation, and mentorship has carved out a path as a successful coach and entrepreneur. Check out his website and Instagram!
Timestamps:

 2:02 Pat’s backstory and how he got into fitness after winning a "man boob contest."
 9:28 Information vs. knowledge (we live in an age of information overload!)
  14:58 First principles when it comes to diet.
  21:08 Generalism vs. specialization and Warren Buffett’s 5/25 rule.
  34:25 Is college worth it? And- “you can’t escape doing philosophy, you can only escape doing it well.”
  45:16 The importance of reading and strategies for better reading comprehension.
  51:25 Is “do what you’re passionate about” good advice? Do you create passion or is it innate?

Episode 177: Pat Flynn on Strategies for Better Fitness and a Better Life

The perfect plan will get you nowhere if done haphazardly. It's fun to optimize but it's much more important to make sure you can be consistent. I share six ways I remain consistent with my nutrition and fitness in this episode.

Mindset Monday: This is the Key (Get This Right Above All Else)

Max Nottonson has been a friend of mine for over two years and he was long overdue to come back on the podcast! We got to talking about changing identity, and although it was mentioned, didn't quite get to talk about Max's automated fitness habits. He will be back soon! Max has worked as a fitness coach and is currently working in influencer marketing. We talked about a wide range of topics including the books we're into, instant vs. long term gratification, and happiness in life/career.
Timestamps:

 3:22- How do you switch courses?
 11:26- Communicating authenticity vs. competence and prescribing meaning.
 18:44- Happiness vs. enterprising and discipline.
 28:43- Gratitude and achieving success.
 35:25- The lack of black and whites in health and life.
 44:21- Mostly ramblings.

Episode 176: My Friend Max Nottonson Joins the Show for Philosophy and Ramblings

Meditation is of huge importance in my life. If you're a meditator yourself or are curious what effects it has, enjoy my reflections on about two years of consistent practice!

Mindset Monday: 2 Lessons Learned from 2 Years of Meditation

Today on the podcast I was joined by Emmy-Nominated writer and co-author of bestselling books: Unplugged, Game Changer, The 17 Hour Fast, Waterman 2.0 and coming in November, The Leader’s Mind. In this podcast we talked about writing as it relates to personal productivity and the delicate balance we try to strike between doing important work and just living life (plus dealing with burnout). We also talked about why and how everyone can be a leader as well as Phil's best interview tips.
Connect with Phil on his website.
Timestamps:

 2:22- The blueprints to leadership and why culture is not static.
 19:07- Perfect is the enemy of good, and deep work.
  27:28- How to make more connections, and do work that matters.
  51:37- Should you care what other people think? How we think about this question and the role social media plays.
  1:02:32- Getting over the voice in your head and the benefit of systems.

Episode 175: Phil White on Book Writing and Being a Leader

Sometimes it can seem we're living in a generation of apathy. Learn why giving a shit is cool in this episode and how to generate the courage to be curious and vulnerable.

Mindset Monday: Giving a Shit is Cool

If you are no longer lucky enough to be in your 20s with hours a day to workout, you may be experiencing a deterioration in your fitness from a death of a thousand cuts. Anders knows that fitness impacts our relationships, our confidence and our happiness more than we realize. That's why he created the Diesel Dad program to help anyone get into or back into the best shape of their life without changing their entire life around. "Give a man a fish and you feed him for a day, teach a man to fish and you feed him for a lifetime." -Lao Tzu
Give Anders a follow on Instagram where you can also find the Diesel Dad program!
Timestamps:

 1:15 The idea behind the “Diesel Dad.”
 17:10 Creating leadership through action and identification. The detriment of success without sustainability.
 33:47 The importance of educating yourself. Just show up!
 42:00 Reverse engineering results. Small wins matter!

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