Trying to lose fat and eat enough protein? It’s a tricky combo—but not if you follow the right approach. In this episode, Nick shares how to fuel your body properly while staying in a calorie deficit, why this matters for body composition, and the 5 most effective food strategies to make this simple and sustainable.

What You’ll Learn:

●     Why protein and a calorie deficit must go hand-in-hand for fat loss

●     How to calculate your calorie and protein goals

●     What foods to focus on (and what to avoid)

●     How to use ChatGPT to create your own high-protein meal plan

●     The biggest mistakes people make—and how to avoid them

📢 Call to Action:

Join me for the Best You Retreat happening January 8–11, 2026. This is the ultimate experience to master your habits, your health, and your mindset.

DM me “Retreat” on Instagram to get started.

👍 Like & Subscribe for more episodes like this.

📺 Watch this next: How to Melt Fat and Build Muscle with Stan Efferding

The ChatGPT Prompt:

I need to consume _____ calories per day if I want to lose weight in a healthy way. In order for me to lose weight and maintain muscle, I want to eat adequate amounts of protein. My daily protein intake should be ____g of protein per day. Can you build out 3 unique breakfast, lunch, and dinner combinations that would lead me to hitting my calorie and macro goals? Please tell me how to do this.

In this episode of The Best You Podcast, Nick sits down with Katie Hardie, Board Certified Holistic Nutritionist, FDN Practitioner, and founder of My PEAK—a company that helps performance-driven individuals optimize their energy, nutrition, and body composition using personalized, data-driven strategies.

Katie explains how your metabolic type plays a major role in determining which foods fuel you best, how hungry you feel, and how stable your energy is throughout the day. She dives into how macronutrient ratios, hormone balance, and lifestyle all interact to affect metabolism—and shares how you can finally get clarity on what your body actually needs.

Plus, she gets real about detoxing (what it really means), cooking with kids, and building a healthier household without extremes or gimmicks.

What You’ll Learn:

● How metabolic typing helps you choose the right foods for your body

● Why calories in vs. calories out is incomplete—but not wrong

● The role of hormones like insulin and cortisol in your energy and metabolism

● How to detox naturally with foods and avoid “detox traps”

● Simple ways to reintroduce cooking into your family culture

● Why teaching kids to cook might be one of the healthiest habits you build

🎯 This episode is a must-listen for anyone feeling stuck with their energy, metabolism, or food choices—and for families looking to build a healthier rhythm together.

 👉 Listen now: www.nickcarrier.com/katiehardiebestyou

Links:

www.mypeak365.com

Insta: @mypeak365

Working out every day? It’s not for everyone—but for some, it’s a non-negotiable. In today’s episode, Nick shares the perfect 7-day training split for high-performers who want to work out daily without overtraining. Whether your goal is aesthetics, strength, or performance, this plan balances intensity, recovery, and purpose—so you feel better and look better than ever.

In This Episode, You’ll Learn:

●     Why working out 7 days a week can work—and who it’s for

●     The optimal way to structure each day for recovery, results, and longevity

●     Why rest days don’t always have to mean no movement

●     The biggest mistake people make when training too often

●     How to blend full-body strength, cardio, and mobility work in one week

🎯 Want to build more structure, momentum, and intention into your life?

 Come to the Best You Retreat—January 8–11, 2026.

 Register now at: nickcarrier.com/bestyouretreat

👍 Don’t forget to like, subscribe, and share this episode if it helped you.

📺 Watch this next:

 How to Lose Fat and Build Muscle Fast: The 5 Habits of the Elite

In this episode of The Best You Podcast, Nick sits down with Mollie Engelhart—a chef, regenerative farmer, entrepreneur, mother of four, and author of the upcoming book Debunked by Nature: How a Vegan-Chef-Turned-Regenerative-Farmer Discovered That Mother Nature Is Conservative.

Mollie brings a unique, bold voice to the conversation about health, food, family, and the systems we live within. She shares what it’s really like raising four kids under the age of 10 on a working farm, why she left behind a vegan lifestyle, and how nature itself changed her worldview.

This conversation dives into deep topics like our declining birth rates, the disconnection from nature in modern life, and her candid thoughts on the Make America Healthy Again movement.

What You’ll Learn:

●      Why Mollie shifted from vegan chef to regenerative farmer

●      What she means when she says “Mother Nature is conservative”

●      Why birth rates are declining—and what we can do about it

●      How to feel more integrated with nature (in a very practical way)

●      The pros and cons of the MAHA movement

●      How to raise grounded kids in an increasingly artificial world

🎯 This is one of the most thought-provoking conversations we’ve had on the show. Come with an open mind—and you’ll leave with a fresh perspective.

 👉 Listen now: www.nickcarrier.com/mollieengelhartbestyou

Links:

https://debunkedbynature.com/pre-order

@talktomollie: https://www.instagram.com/talktomollie/

@sovereigntyranch on Instagram: https://www.instagram.com/sovereigntyranch/

https://www.sovereigntyranch.com/

In today’s solo episode, Nick reveals 6 critical truths about weight loss that too many people overlook. Whether you're just getting started or you've been chasing your goal for a while, these principles will help you cut through the confusion and get real results. This is the mindset and strategy shift you need to create long-term success.

In This Episode, You’ll Learn:

● Why eating less isn't always the answer

● How weight loss progress actually works (hint: not linear)

● The importance of protein and fiber (and how much you need)

● What scale fluctuations really mean—and what to focus on instead

● Why snacking, alcohol, and weekends can erase a week's worth of work

● Why consistency beats perfection every single time

🎯 Want to put these principles into practice?

 Join me and other high-performers at the Best You Retreat, January 8–11, 2026. It’s the perfect way to start the year with clarity, momentum, and a step-by-step plan for becoming the best version of yourself.

 Register today at: nickcarrier.com/bestyouretreat

👍 Don’t forget to like, subscribe, and share this episode if it helped you.

📺 Watch this next: The 5 Habits That Guarantee Fat Loss

In this powerful episode of The Best You Podcast, Nick sits down with MJ Renshaw, breathwork guide and best-selling author of How to Cry: Release Stuck Emotions and Find Freedom. MJ’s story is one of deep transformation—leaving a nearly-completed degree in osteopathy, starting her own business, and stepping into her calling while raising two young kids.

Together, they dive into the real work of emotional health—how to stop avoiding the things that trigger us, how to process hard emotions like anger and fear, and how to raise emotionally resilient kids without bypassing our own needs. MJ offers science-backed and soul-led strategies for moving through emotions instead of getting stuck in them.

What You’ll Learn:

●      Why MJ walked away from her osteopathy career 4.5 years in

●      When to think through emotions vs. when to feel and move through them

●      How to stop avoiding emotional triggers like money, weight, and conflict

●      Why crying is a powerful biological tool to reduce stress

●      How MJ is helping her kids learn to navigate their emotions with compassion

●      What breathwork actually is—and how to use it for daily healing

🎯 This episode is for anyone who feels stuck, overwhelmed, or ready to stop running from their emotions.

 👉 Listen now: www.nickcarrier.com/mjrenshawbestyou

Links:

@beingmethodbreathwork

Website: https://www.beingmethod.ca/

In This Episode, You’ll Learn:

●     Why momentum is more important than motivation

●     The biggest mindset shift you need to build it

●     The 4-step framework for creating and keeping momentum

I also reflect on insights from former Top 100 tennis pro Jeff Salzenstein, and how elite athletes keep momentum on their side—even when they’re off their game.

➡️ If you’re tired of starting over, this episode will teach you how to keep going.

Make sure to like and subscribe on YouTube and follow the podcast on Apple and Spotify so you never miss an episode of The Best You Podcast.

🎥 Watch Next:

 How to Stop Sabotaging Your Performance with Jeff Salzenstein

Join us for the Build Your Intentional Life Workshop for FREE on Wednesday October 29th at 5pm CT.

www.nickcarrier.com/intentional

In this episode of The Best You Podcast, Nick is joined by Griffin Moore, a physical therapist, exercise scientist, and former collegiate baseball player with a deep passion for helping people stay strong, healthy, and resilient as they age.

This conversation is a masterclass in health, fitness, and longevity. Griffin shares the most important blood panel numbers to monitor, how to reduce dangerous visceral fat, and how to build stronger bones to prevent conditions like sarcopenia. He breaks down exactly how heavy you need to lift, what types of resistance training matter most (especially for women 60+), and how to strategically train your VO₂ max for optimal cardiovascular health.

Whether you're in your 20s or your 70s, this episode gives you the evidence-based blueprint for building a healthier, longer life.

What You’ll Learn:

● The bloodwork metrics that matter most as you age

● How to decrease visceral fat and preserve lean muscle

● Which resistance training methods improve bone density—especially for women over 60

● The truth about cardio: high intensity vs. low intensity for fat loss and longevity

● How to increase VO₂ max and train smart for heart health

🎯 This one’s packed with practical insight and long-term health strategy. Bring a notebook—you're going to want it.

 👉 Listen now: www.nickcarrier.com/griffinmoorebestyou

Website: https://paradigmhealth.org/

Instagram: https://www.instagram.com/paradigmhealth_franklin/

What do you do when you don’t know what to do?

In this episode, Nick teaches The Clarity Matrix—a 5-step framework for gaining clarity when your goals feel uncertain, undefined, or foggy. Whether you're trying to change jobs, start something new, or figure out what’s next in life—this process will give you tools to move forward with confidence.

Inside the episode:

● Why most people stay stuck for too long

● The 5 steps of The Clarity Matrix

● How Nick is using this framework to pursue his 2026 gym goal

● How to know when a goal is ready to become specific

📺 Watch this next:

 Start Finishing: How to Go From Idea to Done – Charlie Gilkey

Join us for the Build Your Intentional Life Workshop for FREE on Wednesday October 29th at 5pm CT.

www.nickcarrier.com/intentional 

In this episode of The Best You Podcast, Nick sits down with Dr. John Rusin, world-renowned strength coach, physical therapist, and founder of the Pain-Free Performance Specialist Certification (PPSC). Dr. Rusin has worked with elite athletes from the NFL, MLB, Olympics, and beyond—and today, he’s sharing his proven strategies to help you train harder, move better, and stay injury-free for life.

With insights from his new book, Pain Free Performance: Move Better, Train Smarter, and Build an Unbreakable Body, Dr. Rusin delivers a masterclass in optimizing your warm-up, designing smart workout splits, debunking fitness myths, and preventing injury through intelligent training.

What You’ll Learn:

● Whether deadlifting is bad for your back, running is bad for your knees, or bench pressing is bad for your shoulders

● How to use oscillation stretching and how long you should actually stretch

● The anatomy of a perfect 10-minute warm-up

● What an ideal 60-minute training session looks like

● How to adjust your training depending on how many days you work out per week

🎯 This episode is a must-listen for anyone who trains, coaches, or simply wants to move and feel better for life.

 👉 Listen now: www.nickcarrier.com/johnrusinbestyou2

Pre-Order Now and Receive Exclusive Bonuses!

https://becomeunbreakable.com/bookbonus/

Preview the Book Here:

https://painfreetraining.com/

The Unbreakable Training App

https://becomeunbreakable.com/

Train with Dr. Rusin

https://www.drjohnrusincoaching.com/

Dr. John Rusin Website

https://drjohnrusin.com/

Dr. John Rusin on Instagram: 360K+ Followers

https://www.instagram.com/drjohnrusin/