Welcome to our informative conversation where we'll dive into a wide range of health and wellness topics. From discussing strategies to enhance your active stretching routine for better results, to shedding light on the latest insights into visceral fat and its connection to cardiovascular disease and cancer, we'll cover it all. Additionally, we'll explore the concept of insulin resistance and its implications, as well as the gradual progression of pre-diabetes. But that's not all; there's something hidden beneath the surface that we'll unveil. Stay tuned for insights on Dr. Grayson Wickham, the expert behind some of these discussions, and discover why belly fat may not be what you're aiming for in your fitness journey. Join us as we embark on this journey to unravel the mysteries of health and well-being.

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[0:00 - 7:07] 

• How to get better results from active stretching?

• How is Dr. Grayson Wickham.

• Belly fat is not what we want.

• There is a hidden thing going on underneath all of this.

• What does insulin resistance mean?

[7:08 - 19:08]

• Pre-diabetes is not something that happens overnight.

• The link between visceral fat and cardiovascular disease.

• Chronic inflammation is one of the hallmarks of visceral fat and cancer.

• Neurologic disorders. 

• Visceral fat is just one step below organ fat.

[19:10 - 24:20]

• The most effective way to reduce belly fat is to focus on diet.

• The goal is not just maintenance, but actual fat loss.

Belly fat. Have you ever wondered why belly fat seems to be such a problem for many of us? We'll explore the secrets behind those shredded veins like Zac Efron's Baywatch body and uncover the connection between belly fat and the four horsemen of mortality. We'll also dive deep into the fascinating realm of molecular biology, where we'll discuss how molecules can meddle with insulin signaling and blood sugar, shedding light on how to avoid pre-diabetes. Join us as we navigate the complex landscape of neurological disorders and discover the surprising role that visceral fat plays as a protective mechanism against organ fat.

[0:00 - 8:48]

• Why is belly fat such a problem?

• Zac Efron's Baywatch Body: Unveiling the Secrets to Shredded Veins.

• What are the four horsemen of mortality?

• How Molecules Meddle with Insulin Signaling and Blood Sugar.

• How to avoid pre-diabetes.

[8:50 - 18:19]

• Belly fat is one of the four horsemen keeping us from living long healthy lives.

• Chronic inflammation is one of the hallmarks of visceral fat and cancer.

• The Complex Landscape of Neurological Disorders.

• Visceral fat is a protection mechanism against organ fat.

[18:20 - 25:35]

• Harnessing the Power of Nutrient-Dense Foods.

• Fasting on a weekly basis will help you live a long, healthy life.

• Alternatives to Fasting for the Hungry Souls.

Welcome to today's episode, where we dive into the ever-present challenge of maintaining a healthy diet. We all know the struggle - juggling work, family, and life's demands often leaves little room for preparing nutritious meals. But fear not, because we're here to uncover the secrets to achieving that elusive balance between convenience and health. If you've ever wondered how to provide your children with the foundation for a lifetime of wellness, look no further than the power of meal prepping. From strategizing your weekly menu to ensuring your proteins are primed and ready, we've got you covered. Stay tuned as we also explore the crucial role of preparation in addressing kids' nutritional needs and discover how even a simple grocery trip can be transformed into a memorable family adventure. Get ready to unlock the wisdom that turns eating well into an achievable reality.

[0:00 - 7:17]

• Eating healthy can be hard.

• How to have healthy food but make it easy.

• How to help your kid stay lean and healthy for their entire lives is meal prepping.

• Plan your meals in advance.

[7:18 - 16:57]

• Prep your protein by the rest already prepped.

• Why Number Two is a Key Concern for Kids' Nutrition.

• Turn grocery shopping into a family experience.

• Breakfast. Let's get our kids fueled up right all breakfasts and sucks balls.

[16:58 - 28:08]

• One pot meals or one pan meals.

• Use a slow cooker and air fryer.

• Get them involved and help them set aside a day to cook as a family.

• Watch how you talk about food while talking about weight loss.

• Transforming Three Distinct Meals Across Your Week.

Are you curious about the benefits of fasting and how to incorporate it into your routine? If so, you're in for an enlightening discussion. Today, we'll delve into the world of fasting and its various forms, exploring how to kick-start your fasting journey, why prolonged intermittent fasting might be more advantageous than long-term fasting, and even touch upon recent developments like new diets and diabetes drugs. Additionally, we'll highlight five compelling reasons to consider extended fasting, along with practical strategies to ensure success. Don't worry, we'll touch on crucial aspects like hydration and electrolytes too. As we compare prolonged fasting with intermittent fasting, we'll address various aspects of each method. So, whether you're a fasting novice or looking to optimize your approach, we've got you covered with a wealth of insights and tips coming your way.

[0:00 - 9:47]

• How to get started with fasting.

• Five reasons why prolonged intermittent fasting is better than long-term fasting.

• New diet and diabetes drugs like ozempic.

• The importance of resetting insulin sensitivity.

[9:48 - 22:41]

• Why may long fasting not work for you?

• The five reasons to try long fasting, and three ways to make it work for you.

• Hydration and electrolytes.

• Prolonged fasting vs intermittent fasting.

[22:42 - 28:48]

• Fasting's Impact on Human Growth Hormone, Fat Adaptation, and Metabolic Flexibility.

• Fasting longer provides more comprehensive benefits for gut health.

• Two easy factors to keep in mind to see if your body is enjoying the process.

drinkforfasting.com <---Get the drink specifically designed to improve your fasting results while keeping hunger at bay

Today we have Stefan Brule the house, and we talk about becoming not just a successful business owner, but a better father and husband as well. Discover the immense influence of proximity and positive optimism in shaping your path. Learn how to elevate your standards and become the leader you were meant to be, while eliminating decision fatigue and cutting through the noise. We'll uncover the true value of having a crystal-clear vision of your potential and explore the universal law of asking for help in the world of business. Understand the profound impact of having a core purpose, embracing transparency and honesty, and implementing a system that truly works for people. Discover the rarity of those who genuinely want to help, and unlock the incredible power of seeking help and enlisting others on your journey to success. It's time to rewrite the rules and harness these principles for lasting growth and fulfillment.

[0:00 - 10:34]

• Stefan on Becoming a Better Father, Husband, and Business Owner.

• The power of proximity and positive optimism.

• Raise your standards and be a leader.

• Decision fatigue, cutting out all that bs, all that decision fatigue.

• The importance of having a clear vision of your potential.

[10:34 - 23:39]

• Asking for help is a universal law when it comes to business.

• The importance of having a core purpose.

• The importance of being transparent and honest.

• The importance of having a set system and process that works for people.

• Three out of 20 people in the world are cool and want to help out.

[23:40 - 33:43]

• The Power of Seeking Help and Enlisting Others.

• Teresa wants to help people get fitter, leaner, live longer, be better parents, etc…

• Early on, raising standards is key, and having someone with high standards.

• What is the next level for him?

• Get your fitness right. Get in the gym.

In today's conversation, we're delving into the world of nutrition with Garret Serd, and we go on a journey through various dietary approaches. From the concept of reverse dieting to the intriguingly named Million Dollar Body Program, Nate discusses the perks and drawbacks of each nutritional framework. Ever wondered what happens when you step away from these frameworks? We're also diving into the realm of setting yourself up for nutritional success, as well as the intricacies of the Macro-Based Eating Framework for long-term triumph. But that's not all – stay tuned as Garrett chimes in on the metabolic reset vs reverse dieting debate. Is reverse dieting truly a futile effort? Join us as we unravel the mysteries of conquering cravings, balancing hunger, and restoring healthy calorie levels, all while exploring the flexible realm of calorie tracking. And let's not forget the incredible journey of Tandem, an empowering coaching ally since 2012, and Garrett's reflections on wrangling chaos amidst the bustling domains of life and business. Get ready for a riveting nutritional odyssey!

[0:00 - 9:44]

• Nate talks about the pros and cons of different styles of nutrition.

• Exploring Nutritional Frameworks: From Reverse Dieting to the Million Dollar Body Program.

• What happens when you stop the framework?

• Is it impossible to do intuitive eating when your diet includes hyper palatable foods?

• Setting yourself up for success with nutrition.

[9:45 - 19:24]

• Optimizing Nutrition within the Macro-Based Eating Framework for Long-Term Success.

• Garrett shares his thoughts on metabolic reset vs reverse dieting.

• Why is reverse dieting a waste of time?

• What is metabolic reset and why does it matter?

[19:25 - 27:07]

• Overcoming Cravings and Hunger to Restore Healthy Calorie Levels.

• Flexible calorie tracking approach.

• Tandem: Empowering Clients through Active Coaching since 2012.

• Balancing Chaos: Garrett's Struggle with Busyness in Life and Business.

Welcome to this episode on how to change your identity around exercise. In today's conversation, I'm thrilled to welcome our special guest, Garrett Surd. We'll be exploring the transformative power of mindset and identity when it comes to achieving our fitness goals. It's not just about nutrition; it's about reshaping how we see ourselves and our relationship with exercise. We'll delve into the idea of emulating successful strategies, utilizing repetition through automation, and understanding why consistency is the key to mastery. Moreover, we'll discuss the challenges of battling societal expectations and the benefits of borrowing from others' experiences. Knowing who your role models are plays a significant role in this process, and we'll uncover the importance of finding the right inspirations for your unique journey. Get ready to unlock the secrets of transforming your exercise identity for a healthier, fitter you. Let 's dive in!

[0:00 - 8:30]

• How to change your identity around exercise.

• Introduction of the episode and what to expect.

• Changing mindset and identity is crucial for achieving desired results, not solely dependent on nutrition.

• How can we emulate the results of their work?

• The power of repetition through automation.

[8:31 - 15:50]

• Why consistency is the mother of mastery?

• Battling societal expectations of what is acceptable.

• Borrowing from other people.

• The importance of knowing who your role models are.

Looking to shed some pounds while maintaining high energy levels? Look no further! Did you know that certain foods like cauliflower and celery have negative calories, meaning the more you eat, the more weight you can lose? We've got a fantastic five-day meal plan designed for fat loss and performance. Plus, we'll reveal five other foods that can be your allies on your weight loss journey. Start off your day with a big salad after breaking your fast or in the evening, as it helps fill you up without packing on the pounds. For a low-calorie and low-fat option during winter, chili is the way to go. And if you want to prioritize toxin levels, go for organic chicken and pork. Concerned about grass-fed versus grain-fed beef? We'll clear that up for you too! So, let's embark on this journey together and achieve your weight loss goals while staying energized and satisfied!

[0:03 - 9:21]

• Cauliflower and celery have negative calories.

• The more of it you eat, the more weight you lose.

• Learn a couple foods that will help you lose weight and maintain a high energy level.

• Get a copy of his five-day meal plan for fat loss and performance.

[9:22 - 17:20]

• Five foods that can help you in your weight loss journey.

• A big salad is a great first thing to do after breaking a fast or in the evening.

• Chili is a low-calorie, low-fat option for winter.

• Having a salad first is great because it fills you up.

[17:20 - 19:00]

• choosing organic chicken and pork for lower toxin levels.

• how grass-fed vs. grain-fed beef has little difference except for omega-3 levels.

Welcome to our conversation! Today, we'll delve into the art of meal prepping for both fat loss and improved performance. Nate will be sharing his fantastic five-day meal plan, designed to keep you on track with your health goals. We'll explore the benefits of roasting vegetables in either the oven or an air fryer, perfecting their flavors with a dash of salt and pepper. To make the process smoother, we'll discuss the essential tools you'll need, like a blender, knife, cutting board, and food scale. And don't worry, we'll also touch upon the idea of balancing meal prep to avoid monotony, giving you the freedom to enjoy a BBQ or other spontaneous dining options four or five times per week. So, let's dive in and discover how meal prep can be a game-changer for your lifestyle!

[0:00 - 10:00]

• How to start a meal prepping your food?

• Nate shares his five day fat loss and performance meal plan.

• Roast vegetables in the oven or an airfryer.

• Losing my BBQ four or five times per week.

[10:01 - 17:00]

• Need a blender, knife, cutting board and food scale.

• Meal prep is now an easier mode.

• Everything that goes into the oven needs salt and pepper.

• Instead of prepping all meals for the week.

[17:01 - 20:10]

• Ground beef is also good since it can be used in many dishes.

• The main takeaway is to make meal prepping easy.

• 60% of Americans are overweight or obese and 80% of bankruptcies are due to medical bills.

• They also encourage inviting others into a healthy lifestyle.

This very special episode of the Low Carb Hustle we go deep with Stacy on an "Ask Me Anything" episode.

She's looking to get lean and keep her energy high, but it's summer and family, work, and life keep making it tough.

Join us as I ask her some questions to help dial in WHAT is possible and how to set up a plan that fits her goals, schedule, and equipment.

This is the same strategy you can use to create a workout program that doesn't suck the life out of you. And if you want some help building it...

...book your free Ask Me Anything session: freenutritionaudit.com

Dive in, because this is an important question.

Grab your free 5 Day Meal Plan at: thelowcarbhustle.com