Earn Your Good Day

Earn Your Good Day

By Zach Conati, Co-founder of Mutt Life , RD, LD, CPT, BCS, Ironman, IPE ProHealth & Fitness
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Earn Your Good Day episodes

  • Ep 97: Energy Metabolism: How to Burn fat without starving

    Have you ever tried to lose fat? Tried to show off all the hard work you put in gaining muscle? Yet when you try to lean down you feel like you have to starve yourself to get mediocre results at best? In this episode we talk about how fat is broken down and used in your body as fuel and how you can leverage certain things to make your fat-burning journey more enjoyable and get better results. Listen in and find an even better you on the other side

    1 hr 38 min
  • Ep 96: Chats with Zach Feat. Murph.D Studios

    Have you ever thought of putting on an event, a show, or a project but don't know what to do or where to start? This week's episode with Murph.D Studios is all about that. We take a deep dive into how Murph is putting on his new art show, which will be on December 2nd in Minneapolis and is sponsored by a locally-owned company. Not only is he putting on his first show all by himself, will be all about him! He will sell 1 of 5 prints and some single-copy items that will NEVER have another copy made.

    Hear where the inspiration came from and how he has been putting that into a real show that you can come see and experience.

    Show Details:

    3712 E Lake St Minneapolis MN 55406


    This week's recipe: The Murphy Cocktail

    Ice

    3 oz Whiskey

    3 oz Ginger Beer

    1 Tbs Lemon juice


    If you're looking to improve your physical health, nutrition, fitness, and mentality send me a DM @Conati_Fit or an email to [email protected]

    #EarnYourGoodDay


    1 hr 10 min
  • Ep 95: Energy Metabolism- The untold mystery of micronutrients

    Did you know one of the most common comorbidities of obesity is Malnutrition? That's right! Malnutrition. But how can that be? How could someone have an excess of calories, so clearly, yet still be malnourished? There is a secret that most college professors, fitness influencers, and for sure the mainstream media, won't tell you. Yet this simple secret could make reaching your health and fitness goals 100x easier and MORE ENJOYABLE. Why would no one tell you this secret? That's because it isn't a secret; it's something anyone who has ever taken an Intro to Nutrition or Kinesiology class has studied. The difference is instructors never point out this connection. Listen in and find out what this overlooked piece of information is that could be the difference in you reaching your goals!

    #EarnYourGoodDay

    1 hr 37 min
  • Ep 94: Digestion and Absorption- Yes your butthole formed first...

    You have on your fork the first bite of your favorite meal. See the colors of the food, feel the weight of it on your fork, smell the aroma wafting into your nose, feel your mouth begin to water as you imagine the taste. You put it into your mouth and begin to chew. It's even better than you pictured. The flavors, more intense than the last time. It's so good you have another bite, then another, and another until the meal is gone. You're filled with a longing to have just ONE more bite. It's gone and you wish you'd spent more time enjoying it, savoring it. Is it really gone? Or is it just inside you? Fueling you from the inside out? What really happens after we eat?

    Having the base level knowledge of digestion and absorption can help us to not only make better nutritional choices but also to stay on track of our goals and even solve problems if they pop up later on. Listen in for this installment of the physiology series.


    This week's Recipe: Dessert Protein Bomb

    1 C Greek yogurt

    1 scoop of chocolate protein

    1 C chopped-up fruit of choice- banana, berries, apple, etc


    #EarnYourGoodDay

    1 hr 10 min
  • Ep 93: How to Bulk Like a Mad Scientist

    Are you looking to get a little more muscle on your frame, add confidence, lift bigger weights, or perform better in your sport? What about just wanting to keep your independence, and play with your children or grandchildren? All of these and more are AMAZING reasons to want to add lean body mass! Yet when we look on the internet there's so much information that contradicts, it can be hard to tell what is real, or even which option is best for you. This week I did all that work of sifting through research, world-renowned professionals and compiled a roadmap for you to follow to gain lean muscle. The episode is loaded with information, mechanism, physiology and theory all put into a digestible format that you can not only understand, but implement TODAY!


    How long are you going to put off your dreams and your goals and the body and life you have spent your life imagining? It's all possible. You just gotta believe it is! If this sounds like you, send me a DM @Conati_fit or an email to [email protected] and let me help you 1 on 1 become the best version of yourself you've seen!


    This week's recipe:

    Protein Bomb from Alex Hormozi

    1 Quart of Greek yogurt

    Mio to taste


    Mix and enjoy!


    Add Berries, nuts, or granola for added nutrients and taste!


    #EarnYourGoodDay

    2 hr 18 min
  • Ep 92: Stay Spooky- How to Thrive during Halloween

    We get to this time of year with loads of cheer, friends, family, events, plans, going out, changing seasons, fun, and also LOTS of food. Some of which isn't very conducive to our health and fitness goals. It can be incredibly tempting to break your plan, throw in the towel, and say you'll start back up at New Year with everyone else. Let's be honest, though... do you really want to do that? Do you really want to lose all your hard-earned progress that you've spent so much time and energy getting? Changing your habits, and lifestyle to get closer to the body and life of your dreams. Do you really want to throw all of that away? If you listen to this podcast, I know you don't. That's not who we are. We are the people who even when it gets tough we push through and find a way to get it done. And that is what today's episode is all about. How to continue to make progress and even THRIVE during the spooky season!

    • DOI: 10.3402/fnr.v54i0.5144

      • Recipes:

      Witches Brew

      • 3 bottles dark red blend wine*
      • ¾ cup brandy
      • ½ cup organic orange juice
      • 3 blood oranges, sliced
      • 2 blood oranges, juiced
      • 3 cups frozen blackberries
      • 2 cups black grapes
      • Spider charcoal ice cubes, optional
      • Dry ice, optional
        1. Add the wine, brandy, orange juice, and fruit to a large pitcher. Mix together with a spoon and keep in fridge for 4 hours or overnight to let the flavor to develop.
        2. When ready to serve, add to individual glasses or large caldron. Add dry ice to the caldron for the “smoky” witches’ brew effect. Wear gloves handling or do not touch the dry ice directly, only once the dry ice has melted. But remember, protect your hands and skin! We recommend not doing this around children

          3. Bloody Steak with Herbed Ghee

          • 2 grass-fed, pasture-raised ribeye steaks
          • 2 tbsp. Himalayan salt or Fleur de sol
          • Black pepper, to taste
          • 1 cup ghee or pastured butter
          • 4 garlic cloves
          • 10 sprigs fresh thyme
          • 3 sprigs fresh rosemary
          • 2 tbsp. avocado oil
            1. Rub each steak with a more coarse salt, like kosher or Himalayan. Set aside at room temperature or in the fridge if overnight. Ideally, you want to salt your steak at least 40 minutes prior to cooking.
            2. In a small saucepan on low, add the ghee, fresh herbs on the sprigs, and the garlic cloves. Let the ghee melt and the flavors develop for 15 to 20 minutes.
            3. Preheat cast-iron skillet to high heat. You want it to be smoking hot when you throw on the steaks in order to get the best sear. Cast-iron skillets and fast-searing are both crucial components to a brown crust without overcooking the meat.
            4. Add the steak to the oiled very hot pan. The cooking times will vary. Remove from heat and baste with the herbed ghee or butter, adding the herbs and garlic on top of the steak as you baste to add more flavor. Repeat on the other side. For a bloody medium-rare steak, which is about 130-degrees Fahrenheit
            5. Remove the steaks from the pan, and let cool on a cutting board for at least 15 minutes.

                6. Electrolyte bug gummies

                • 1 cup water
                • 3 scoops Onnit Mineral Electrolytes, lime flavor
                • ¼ tsp. of each color, vegetable-based colorants*
                • 4 tbsp. grass-fed beef gelatin**
                • Bug silicone molds
                  1. In a mixing bowl, add ⅓ cup of cold water and stir in 3 scoops of Electrolytes. It will foam at first, but it will settle after a minute or so. Mixing the electrolytes with cold water prior to adding hot water is key.
                  2. Bring the remaining water (⅔ cup) to a simmer, not a boil. Remove from heat and slowly stir it in the electrolyte mixture, adding the gelatin in between pours.
                  3. Divide the gelatin-electrolyte mixture into three mixing bowls. Add ¼ tsp. of each vegetable-based colorant to each bowl and stir.
                  4. Pour the dyed mixtures into molds and refrigerate for 3 hours.
                  5. Once firm, remove from molds and store in an airtight container for up to 5 days.

                    6. If you or someone you know, is looking to improve there; health, fitness, nutrition, or mentality, send me a DM in IG @Conati_Fit or an email to [email protected] to get started today!

                    #EarnYourGoodDay


                    38 min
                  6. Ep 91: Where are we going? The road map for the rest of the year

                    Where are we going? Are we there yet? How much longer? All of us ask these questions when we are going places. But how do we even know where we are going? We have a destination in mind and a roadmap, or Google maps, to get there. This week's episode lays out the road map for the rest of the year for the Earn Your Good Day Podcast. We talk about where we are going, what we will learn along the way, how we are going to get to our destination, and why we are going the way we are. Listen in and get ready for an exciting and informative rest of the year!


                    This week's recipe:

                    Pan Roasted Halibut with Turmeric Brown Butter - Serves 4


                    Ingredients:

                    2T Extra Virgin Olive Oil

                    4T Unsalted Butter

                    4x6oz Halibut

                    2-inch Fresh Ginger, thinly sliced

                    1t fresh ground turmeric or 1/2t ground turmeric

                    Juice from 1 lemon, freshly squeezed

                    Kosher Salt

                    Fresh Cracked Pepper


                    Steps:

                    In a large, heavy-bottomed pan, on medium heat, add your butter and oil

                    Pat the halibut dry with a paper towel, and season all sides with salt and pepper

                    Place Halibut in the pan with space between the fillets

                    Cook on one side until brown and the fish releases from the pan (~3 minutes). Flip and repeat on the other side (~3 minutes)

                    Add your ginger and turmeric to the pan and mix it with the oil

                    Angle the pan to one side so the oil collects, and spoon the oil over all four fish fillets (~2 minutes)

                    Add the lemon juice and 1/2t cracked pepper, and continue to bast the fish until it turns opaque and gets flaky (~2 minutes)


                    Remove the fish, discard the ginger, plate the fish, pour any remaining sauce over the fish, then serve.


                    If you're looking to improve your health, nutrition, fitness, or mentality, send me a DM @Conati_Fit on IG or an Email to [email protected].


                    #EarnYourGoodDay

                    24 min
                  7. Ep 90: On To The Next Adventure: What it was like post Ironman and Where I'm Headed now

                    Finally, I have reached base camp. In the month of September, I accomplished one goal I spent 18 months preparing for, a second goal I have been working towards for the past 6 years, and I turned the ripe age of 25. Growing up I always thought 25 was a special birthday. I viewed it almost as the year you were expected to be an adult. When you're in your early 20's everyone kind of expects you to mess around, not take things crazy seriously. Basically, be a college kid. Then when you're 25, you've finished college, gotten the freedom jitters out of your system, and got "serious" about life. Or at least, that's what I always pictured about being 25 growing up. Now here I am. Newly 25, finished with school, completed 2 massive goals of mine, and looking forward to moving onto my next goals in life. I am in the largest transition period in my life. This time it's different because I don't have any of the "prerequisites" I needed to really go after my dreams. I graduated college, I went to my dietetic internship, I got my RD, I became an Ironman. Now its up to me to work on the real dreams.


                    While I'm ready for the next step in life, I'd be lying if I said this step didn't feel bigger than the others I've taken. This is what they can the feeling of being alive I suppose. A mix of nerves, uncertainty, and a ton of excitement. May the path forward be all I hope it will be and more!


                    This weeks Recipe:

                    Clean Out Salad

                    The point is to "Clean Out" your fridge to eat food before it goes bad, or to create more room, for your up coming grocery trip


                    2 cups of whatever lettuce variant you have available

                    1/4-1/2 cup of 3-6 vegetables you have in your fridge

                    1/4-1/2 cup of 1-2 fruits (optional)

                    4-6 oz of protein from your meal prep

                    2-4 T of dressing soon to be out


                    Mix everything together in a big bowl then enjoy!


                    If you found this weeks information useful in anyway, please start putting it to use ASAP. If you're already kicking butt in this area, share the sow with someone you think it will benefit.


                    If you're looking to improve your fitness, nutrition, mindset, or health overall, send an email to [email protected] or send me a DM @Conati_Fit

                    59 min
                  8. Ep 89: I am an IRONMAN
                    Not so long ago, I believed I was negatively buoyant and only ran to get my abs to show. This year on my 25th birthday I competed in, and completed, IRONMAN Chattanooga 2023. There is not much else I can say about it other than it was an incredible and eye-opening experience that I will never forget, and likely never get to experience again. The Ironman is the ultimate triathlon and test for endurance sports. Not only is the race incredibly long, Chattanooga having a bonus 4 miles, making it the longest in the world to my knowledge, but it consists of 3 different sports. It will push you mentally, physically, spiritually, and emotionally. Yet if you dare to persevere, you will unlock a kind of self-knowledge, power, and confidence few things in life can give you. This is because you know that you can endure difficulty. You can push past the point of pain. And what Ironman really shows, is you can do all of this while still cheering on those around you and bringing them with you across the finish line. It is simple. Just go for a swim, then a bike, then a run. Though far from easy, it is much more attainable than most people think. Are you brave enough to try?
                    #EarnYourGoodDay #IRONMAN
                    1 hr 40 min
                  9. Ep 88: Race week of Ironman Chattanooga 2023
                    17 months ago, I was competing in my first-ever powerlifting competition. A few weeks later I got a phone call half asleep where I committed to doing this insane event called an Ironman. At the time, I really wasn't sure what I had committed to. I was just excited about my next adventure. I started changing up my training routine. At first, I just started adding a bunch of reps to my normal weightlifting routine. What was normally a set of 10-15, turned into a set going to maximum reps. I started running a few days a week. Even asked an old coach of mine to teach me to swim, as I was convinced I was "Negatively Buoyant". Pretty soon I had to stop lifting all together. I would try, and be so sore my endurance training would suffer.
                    So I bit the bullet and just swam, biked, and ran. I was getting pretty good too! Earlier this summer, I went on a backpacking trip on the Appalachian trail, doing over 170 miles in 10 days. After that, I realized I found myself in a spot where I knew enough to be really stupid.
                    I had gotten myself pretty far, but to finish my journey, I would need some more experienced guidance. So I got an Ironman coach. The last three months have been about dialing in form, building upon the base I had built, and getting to the starting line healthy.
                    This week's episode was a bit different than most. It is composed of several recordings taken throughout the week on the plan going forward and what was going through my mind.
                    Since this episode has come out, I am officially an IRONMAN!! Don't miss next week's follow-up episode where I cover race day and the whole experience of Ironman Chattanooga 2023
                    1 hr 7 min

                  About Earn Your Good Day

                  From the publisher's feed

                  This podcast is about winning life one day at a time. We have a fundamental belief that people are stronger, more resilient, and far more capable of so much more than they believe or are told they…