0:40 Introduction to extreme weight loss

2:00 Nick's birthday diet struggles
4:30 Post maintenance slippery slope
16:20 Nick's fav new desert
19:37 How to deal with eating out on a diet
27:13 Holiday food being so accessible
30:47 How to not binge on the weekends when stressed
40:20 Struggling with maintenance when life is challenging

0:53 Nick's recent diet and maintenance approach
8:20 Nick's grumpiness on his diet
10:19 Not binging after a diet
14:50 Caffeine to curb hunger
19:56 How do you transition from diet to maintenance in the app
21:27 Getting back on track if you gain too much on maintenance
25:15 Is it normal to gain weight when you start the female physique templates
26:17 How to deal with hunger during fat loss
28:21 Can you use an apple watch as a step tracker
32:34 Olympic lifts for hypertrophy or strength
33:35 Pros and cons of extending a diet
39:09 App possibly not giving right macros
39:52 What to do if looking leaner but gaining weight
41:35 Why cut fats vs cutting carbs
43:43 How to know when to change your fats and carbs

Our daughter Emma says hi! :)

3:12 Helpfulness of maintenance
7:33 Tracking steps
14:02 Changing macros
15:35 Travel and eating out
21:00 Sleep tracking
23:53 Weight training
25:19 BJJ changes
27:57 Periodized caffeine intake
31:00 Healthier food choices
37:52 Moving to keep energy high
46:20 Nicks DEXA results

Lori is back after a brief hiatus from the podcast. 

We discuss how to gets others started in their fitness journeys and cover a lot of questions about the RP Simple Diet Templates!

1:56 The Slight Edge book by Jeff Olson

0:22 Tradeoffs introduction
2:00 Defining tradeoffs
7:20 Categories of seriousness about diet and training
16:30 Nick's life when it revolved around bodybuilding
24:00 Not feeling guilt about not prioritizing diet and training
28:35 Nick's bodybuilding show experience
30:10 "Life MRV"
33:30 The old animal pak ads and products
41:46 Keeping confidence during times when not focused on diet and training
52:16 The RP pizza eating contest
55:13 Nutrient timing

2:02 Sleep impact on memory, training
6:05 Setting yourself up for good sleep
11:28 Why do hard diets lead to poor sleep
16:53 Sleeping conditions at the Olympics
22:27 Pros and cons of sleep aids
34:04 Melatonin
36:07 Caffeine sensitivity
43:00 CBD for sleep and anxiety
48:31 How to develop your "wind down" routine
53:26 How much sleep do you need

1:36 Cardio is a necessity
6:30 Cardio recommendations
10:48 Step trackers and calorie counters
13:17 You can get best fat loss with cardio alone
23:01 Formal cardio
28:38 Harder cardio is better
37:05 Walking is not good for fat burning
40:13 Fasted cardio

2:25 Is Fructose bad
9:44 Nut talk
12:10 High Fructose corn syrup
15:48 Is MSG bad
22:23 Radish and cookie study
25:15 Stevia vs aspartame and sucralose
30:50 Ultra high protein diets
37:57 What are anti nutrients
42:56 Must eat foods