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

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

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

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