This is a special TAKEOVER episode where we've invited our friend Rachelle Heinemann to come in and take over the show! Check out EP 037 of The Low Carb Hustle podcast as Rachelle drops 8 tips to develop a healthy relationship with food. Be sure to check out Rachelle's podcast: Understanding Disordered Eating Connect with Rachelle: https://www.rachelleheinemann.com/  

037: 8 Tips to develop a healthy relationship with food with Rachelle Heinemann

This show teaches YOU how to get lean by turning body fat into better focus so that you can live a long, healthy life. 

We all want a lean, muscular physique that performs as well as it looks, but we're BUSY. 

No one has time for marathon workouts and endless tracking of calories with kids, sports, work meetings, and all the building and creating we do in our own lives.

But what if it was easier than we thought?

What if we could get back into the best shape of our lives without spending every weekend meal prepping gross tilapia and broccoli.

That's the question that this podcast will answer. Albeit somewhat irreverently.

Jump in, and lets get lean together.

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Have you ever wondered how small changes in your routine could lead to dramatic improvements in your health and performance? Dive into a conversation about the power of simple habits and sleep optimization strategies that can revolutionize your life.   In this episode, we check out how small tweaks in our daily routines can have such a huge impact on our health and performance. Take something as simple as optimizing sleep, for example. I dive into an eye-opening chat with Sam Burns from Motivateful, and we really got into the nitty-gritty of how our habits affect everything from fitness to cognitive function.   We talked about this concept called "greasing the groove," where consistent practice, even in small doses, can lead to big improvements over time. And Sam shared these incredible stories about people with cerebral palsy achieving incredible feats through dedication and practice.   Then we dove into the science behind muscle recruitment in activities like gymnastics and weightlifting, finding safer ways to build strength and muscle. And of course, we couldn't ignore the importance of sleep – we dug into Dr. Matthew Walker's research on how getting enough rest can transform our brains and bodies. It was a real eye-opener! key takeaways:   Prioritize quality sleep by implementing practices such as reducing blue light, maintaining a cool sleeping environment, and establishing a consistent bedtime routine.   Consistent practice leads to remarkable improvements in fitness and skill acquisition.   Recognize the importance of aligning your lifestyle with human biological rhythms to optimize health and performance.     Resources:  - Motivateful’s website: https://www.getmotivateful.com/  - @getmotivateful (IG) https://www.instagram.com/getmotivateful/  - Sam Burns’s Social Media: - @coachsamburns (IG) https://www.instagram.com/coachsamBurns/  - Facebook https://www.facebook.com/CoachSamuelBurns/  - Email Burns.Sam@gmail.com  - "Why We Sleep" by Dr. Matthew Walker https://a.co/d/6QIFLCV    __________________________________________   Host Nate Palmer The founder of The Million Dollar Body and Author of "The Million Dollar Body Method", Nate has been in the industry of coaching over 15 years and has worked with over 1000 clients personally.     Nate Palmer’s Website: https://milliondollarbodylabs.com/    "The Million Dollar Body Method" by Nate Palmer: http://getnatesbook.com   Lean Energy Stack: https://milliondollarbodylabs.com/pages/lean   @_milliondollarbody (IG)  https://www.instagram.com/_milliondollarbody?igsh=MTR0b2x2M2Z2ajc4ZQ==  

239: Work Less. How Sleep and Play Increase Longevity Ft. Sam Burns

Have you ever wondered how physical fitness can impact your mental toughness and overall success in life?   Well, In this episode, the conversation with Alex Smith delves into the profound relationship between physical fitness, mental toughness, and personal growth. We explore how challenging oneself physically can lead to significant mental development, setting high standards, and cultivating discipline through consistent action. Alex shares his transformative journey, from pushing his physical limits to becoming a better version of himself in various aspects of life, including relationships, career, and personal development.   From improving split times in triathlon training to implementing changes in daily routines and overcoming self-limiting beliefs, Alex provides valuable insights into integrating physical health with mental toughness. Throughout our discussion, he emphasizes the importance of replacing negative habits with positive ones and surrounding ourselves with inspiring influences. By immersing ourselves in the words and actions of those we admire, we can shape our mindset and behavior to align with our goals   Key takeaways: - Physical fitness can lead to profound mental shifts and improvements in all areas of life. - Setting an example for others is crucial for inspiring personal growth and success. - Cultivating healthy habits influences are essential for long-term fulfillment.   Resources:    75 hard guide: 75 Hard | A Tactical Guide to Winning the War with Yourself Alex Smith's Website: www.smithphx.com Alex Smith's Instagram: @thealexsmith  Website: https://milliondollarbodylabs.com/    "The Million Dollar Body Method" by Nate Palmer: http://getnatesbook.com  Lean Energy Stack: https://milliondollarbodylabs.com/pages/lean 

238: Transformational Mental Toughness Ft. Alex Smith

Ever wondered what it takes to transform your body and achieve a lean, healthy physique? In this episode we discuss the secrets behind effective training, nutrition, and mindset. Adam, a fitness coach, shares his journey from a traditional bodybuilding diet to a more holistic approach focusing on health. He emphasizes the importance of balancing fitness goals with overall health, highlighting the need for continual learning and adaptation.   Nate and Adam discuss the misconception around certain carbs' impact on muscle size and the importance of differentiating between glycogen and glucose sources for optimal growth. They also touch on the significance of curiosity in fitness journeys, encouraging experimentation and adaptation.   Key takeaways:     Balance fitness goals with overall health for sustainable results.   Differentiate between glycogen and glucose sources for optimal growth.   Embrace curiosity and experimentation in fitness journeys.   Adapt daily habits to align with fitness goals.   Prioritize effort and intensity in training for optimal results.     Resources:    Adam Casey's Instagram: @cayce.ifbbpro Adam Casey's Facebook: @ARCFITNESSCOMMUNITY Adam Casey's Website: arcfitnessonline.com  Website: https://milliondollarbodylabs.com/    "The Million Dollar Body Method" by Nate Palmer: http://getnatesbook.com  Lean Energy Stack: https://milliondollarbodylabs.com/pages/lean 

237: A Pro Bodybuilders Best Advice for Getting in Shape Ft. Adam Cayce

In this episode, Scott and Nate have a conversation about personal growth, parenting, and the power of incremental change. Scott shares anecdotes from his life, reflecting on experiences ranging from his love for movies to his approach to parenting. Nate emphasizes the importance of knowing one's core values and applying them consistently. Together, they explore the concept of treating children like adults from an early age, trusting them with responsibilities, and witnessing them rise to the occasion. Throughout the discussion, they highlight the significance of making small, sustainable changes and the satisfaction that comes from seeing progress over time.   Key takeaways:     Embrace small, sustainable changes to drive personal growth.   Trust children with responsibilities and expose them to adult scenarios to foster resilience and maturity.   Align actions with core values to navigate challenges and achieve long-term success.     Resources:    Website: https://www.scottgroves.com/      Website: https://milliondollarbodylabs.com/    "The Million Dollar Body Method" by Nate Palmer: http://getnatesbook.com  Lean Energy Stack: https://milliondollarbodylabs.com/pages/lean 

236: The Only Mental Tool You Need to Stay Lean for Life Ft. Scott Groves

How do self-esteem and body esteem impact our relationships and overall well-being? In this episode, Nate and Kimberly delve into the intricacies of self-esteem, body esteem, and their profound effects on various aspects of our lives. Kimberly, drawing from her research in the psychology of achievement, shares insights into how low body esteem correlates with low relationship satisfaction, especially among women. She emphasizes the importance of cultivating a positive relationship with our bodies, not just for physical health but also for emotional well-being and better relationships.   Kimberly discusses the significance of setting and achieving goals, highlighting the positive impact it can have on our self-esteem and overall subjective well-being. She stresses the importance of honoring commitments made to oneself, comparing it to the commitment we show to others. Additionally, she emphasizes the role of habits in shaping our self-trust and the importance of New Year's resolutions in building this trust. Nate adds to the conversation by highlighting the role of physical fitness in building confidence and resilience, using it as a metaphor for facing challenges in other areas of life.   Key takeaways:     Setting and achieving personal goals can significantly improve self-esteem and overall well-being.   Cultivating a positive relationship with our bodies is crucial for emotional well-being and better relationships.   Honoring commitments made to oneself is as important as honoring commitments made to others.     Resources:     Websites: https://kimberlybeamholmes.com/    "It Starts with Attraction" podcast   Kimberly's Instagram: @kimberlybeamholmes        Website:https://milliondollarbodylabs.com/    "The Million Dollar Body Method" by Nate Palmer: http://getnatesbook.com  Lean Energy Stack: https://milliondollarbodylabs.com/pages/lean 

037: 8 Tips to develop a healthy relationship with food with Rachelle Heinemann

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