The Transformationcoach.me Podcast

n this podcast episode, we talk about the secrets to achieving an enviable physique, often seen in Hollywood stars and fitness models. We emphasize the importance of building muscle and provide insights into various workout techniques for muscle growth. From explosive high pulls to farmer carries, the host explains the significance of different exercises in developing the desired physique, including powerful traps and shoulders.   The concept of training to failure is discussed, indicating that pushing oneself beyond comfort zones is key to seeing results. A method called "rest-pause sets" is introduced, which encourages pushing harder during the final set of exercises without compromising safety. For women, the episode urges them to lift heavier weights, as many are stronger than they might think.   The convo continues with the importance of muscle-building for aging gracefully. Muscle-building leads to better metabolic rates, improved functional strength, higher stamina, increased insulin sensitivity,

Have you ever wondered how you can become happier, healthier, and hotter in 2023? In this podcast episode, I'm sharing 23 practical strategies that will help you transform your life. I covered a wide range of topics, all aimed at helping you improve your overall well-being and achieve your goals. The core ideas can be distilled into five key takeaways. First, focus on doing the opposite of what's popular. Many trends and habits that are widely embraced today may not be beneficial for your health and happiness. It's okay to be different and make choices that align with your values and well-being.   Second, discover and nurture your creative outlet. Whether it's podcasting, painting, or starting a side hustle, find a passion that brings joy and perhaps even additional income. Third, embrace walking as an essential habit. Incorporating more walking into your daily routine can have a significant impact on your health and longevity. Fourth, make a conscious effort to achieve small wins every day. This practice rew

How can you simplify meal planning, save time, and make healthier choices for your family?    In this episode, I’ll give you practical strategies for effective meal planning and preparation. I emphasize the importance of communication within the family and the use of a simple calendar system for meal planning. I share with you how me and my family have created a diverse list of 24-25 go-to meals, making it easier to maintain a healthy eating routine. I’ll also give you a step-by-step guide for turning one meal into three different nutritious options, saving both time and money. Btw, you’ll want to stay away from meal delivery services or mobile ordering from grocery stores.   Effective meal planning can simplify your life and lead to healthier choices. Communication within the family and using a calendar system are crucial for success.    Key Takeaways:   Effective meal planning and communication are essential for healthier eating. A calendar system and a list of go-to meals can simplify meal planning.

Have you ever wondered how to achieve both strength and resilience in your fitness journey? In this podcast episode, I explore the intersection of kettlebell and bodyweight training, revealing the secrets to unlocking physical prowess while maintaining resilience. During my conversation with Alex, a fitness expert, we delved into the world of strength training. Alex emphasized the importance of viewing fitness holistically, considering both kettlebell and bodyweight exercises as essential components. He explained that kettlebell training, with its emphasis on natural body movements, complements bodyweight exercises perfectly. Together, they enhance overall strength, mobility, stamina, and resilience. Alex dispelled the myth that beginners should start with complex exercises like the Turkish getup, highlighting the need for preparation. He also discussed the limitations of barbell training, stressing the importance of addressing movement insufficiencies and asymmetries before lifting heavy weights. He

In this episode, I talk about the world of supplements and emphasize the importance of distinguishing between mandatory and performance-enhancing supplements. Starting with the basics, I discuss the significance of high-quality protein intake and how it plays a crucial role in muscle recovery and overall health.   Moving on, I explore the realm of vitamins and minerals. I emphasize the value of omega-3 fatty acids and their role in brain health, followed by a deep dive into the benefits of multivitamins and how they can fill nutritional gaps in our diets.   The conversation then shifts towards creatine, a popular supplement among athletes. I debunk the myth that creatine causes bloating and highlighted the significance of proper hydration when using it. I also stress the efficacy of creatine monohydrate and the importance of avoiding overcomplicated alternatives.   I touch on nootropics, or brain vitamins, which can enhance focus and concentration. These supplements, like alpha brain, provide an extra mental

Have you ever wondered how to naturally boost your testosterone levels? Let's dive into the seven essential strategies, including one pharmaceutical option, that can help you optimize your hormones.   In this podcast episode, we explore seven ways to increase testosterone naturally. The first key idea was the importance of strength training. Engaging in consistent strength workouts can signal your body to boost testosterone levels. However, balance is crucial; overtraining can lead to cortisol spikes, so focusing on progressive overload is key.   The second strategy centers on the significance of sleep. Getting at least seven hours of quality sleep each night is crucial for hormone production and recovery. Studies have shown that adequate sleep, along with high protein intake, is a common factor among those who successfully build muscle and decrease fat.   Next, we delve into nutrition, emphasizing the role of protein and healthy fats. Cholesterol, often viewed negatively, is actually essential for testostero

In this podcast episode, Dr. Grayson Wickham, a mobility expert, shares invaluable insights on how we can proactively maintain our joints, prevent injuries, and improve our overall physical performance. He begins by highlighting the importance of foot mobility and shares his experience with minimalist shoes. Dr. Wickham warns against diving headfirst into minimal shoes, emphasizing the need to build foot resilience gradually. He delves into the concept of active stretching, explaining why static stretching can increase the risk of injury and decrease performance. Active stretching involves stretching a muscle or joint and then actively contracting those muscles while maximally stretched. This approach not only enhances flexibility but also improves joint stability, body awareness, and proprioception. Dr. Wickham demonstrates an active stretch for the hamstring, emphasizing the importance of maintaining a slight knee bend. The conversation shifts to the Movement Vault app, an invaluable resource Dr. Wickham ha

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 t

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

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.

Today we have Stephen Boulaisin 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] Stephen Boulais on Becoming a Better Father, Husband, and Business Ow

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 do

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. Introducti

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 w

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

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

In this conversation, Nate dives into the world of body types and introduces his revolutionary million dollar body method. He begins by discussing the three primary body types: ectomorph, mesomorph, and endomorph. For ectomorphs, there's good news as they require more carbohydrates compared to the other body types. Transitioning into the importance of carb backloading and fasting, Nate highlights the benefits of incorporating these techniques into your fitness regimen. He also emphasizes the advantages of taking creatine for a couple of weeks. However, Nate acknowledges the struggles faced by endomorphs and mesomorphs when it comes to weight loss. He sheds light on the impact of higher cortisol levels typically observed in endomorphs and delves deeper into the role of nutrition, training, and cardio tailored to each body type. With Nate's expert insights, achieving your desired physique is within reach.   [0:00 - 7:06] Nate talks about body types and his million dollar body method. The three body types, e

This very special episode of the Low Carb Hustle we go deep with Carmelo on an "Ask Me Anything" episode. He's looking to get lean and drop weight, but the work he puts in during the week keeps getting undone on the weekends. We talk about building "streaks" and also IF it's the right time to go hard on fitness or if we should hold off. I share some strategies for how to get it done, BUT more importantly we ask the question: "Is this really your priority right now?" Dive in, because this is an important question. Grab your free 5 Day Meal Plan at: thelowcarbhustle.com Book your free Ask Me Anything session: freenutritionaudit.com

Welcome to today's episode where we delve into a variety of intriguing topics! We'll explore the challenging journey from fat to lean, uncovering some of its most arduous aspects. Additionally, we'll uncover the surprising correlation between fitness and financial success, shedding light on how physical well-being can positively impact your bank account. But that's not all—did you know that physically active employees experience a staggering 27% fewer sick days compared to their sedentary counterparts? We'll dive into the importance of maintaining an active lifestyle for both personal and professional well-being. Furthermore, we'll discuss the alarming statistic that reveals 25% of individuals are refraining from taking time off due to illness. Join us as we explore the fascinating connection between energy levels, productivity, and physical fitness. Get ready for an enlightening discussion filled with eye-opening insights and much more!   [0:00 - 6:41] One of the worst parts of going from fat to lean.

In this podcast episode of the Low Carb Hustle talk about being "skinny fat", the condition where someone appears normal in clothes but has excess fat when shirtless, lacking muscle mass and definition. I'll talk about how to avoid it or even how to reverse it. Muscle mass is paramount for overall health but when we have the "skinny fat" situation some people have the common dilemma of whether to bulk or cut for skinny fat individuals. I'll cover key concepts such as the metabolic outcomes of weight loss, the drawbacks of deep cutting, and the pitfalls of bulking without sensitivity to muscle gain. I suggest a nutrition framework called carb backloading and emphasize the significance of finding the right balance of carbohydrates rather than completely eliminating them.     [00:00 - 6:00] What is "skinny fat"? What "skinny fat" is in terms of aesthetics What "skinny fat" is in terms health, muscle mass, and injury prevention Bulking vs Cutting when you're "skinny fat"   [6:00 - 18:00] The dark side of "The Big