RP Strength Podcast

0:20 Intro to author Steve Magness
1:58 What do most highly successful people have in common
8:40 Dealing with struggles and negativity bias
13:00 …

0:36 Third place female in transformation challenge
1:47 Her fitness background
5:11 How did her gym survive covid
8:46 Owning an ice cream shop while dieting
15:36 How she found out about RP
20:58 Dealing with cheating
…

0:20 Elliot 2nd place male finisher
1:09 Why did Elliot do the challenge
5:00 His food choices
9:30 Limiting temptation to overeat
11:50 His hard past diets
16:10 How he heard about RP
17:50 Initial Dr. Mike impressions
…

0:38 2nd place female in 2022 transformation challenge
3:13 Why Courtney did the challenge
10:33 How she heard about RP
13:27 How she trained during the challenge
16:10 Step counting
17:08 Meal prep
21:25 Getting grief …

0:20 Randy and Karen did the challenge together
3:19 How they feel after losing so much weight
7:36 Dieting with a pilots lifestyle
9:57 What type of training they do
13:23 Meal planning as a pilot
21:45 Favorite …

0:30 Interview with Nick about becoming very lean 2:05 What were Nick's diet motivations
6:08 What was Nick's diet before his weight cut
7:50 Nick's …

1:28 Her weight went up in the first week
3:00 Dealing with weight fluctuations
9:15 Her nutrition leading up to the challenge
10:34 Challenges of dieting as a mom and …

2:44 How Justin got into fitness
6:00 Justin's insane daily step count
8:45 How he found out about RP
10:55 His motivation to start the diet
13:26 Goal setting
15:53 How he weight …

1:11 Dr. Derek's standout clients this year
3:00 How to deal with goals not being met
6:45 Do you need to suffer for results
9:49 Dealing with all or …

0:35 Willie introduction, his long term weight loss
5:00 Nutrition growing up
8:30 Activity level as a child
12:16 What made Willie get into fitness
16:30 First weight loss phase
21:31 Gallbladder shutdown from weight …

3:08 Nutrition for body composition
9:29 Biggest effects on longevity, genetics
14:52 Nick's book recommendations on longevity
20:40 Body Weight and longevity
24:35 Sleep, stress, and …

0:56 Sam's introduction and incredible weight loss
4:13 Sam's nutrition growing up
8:47 Sam's weight as a child
10:35 How his weight ballooned in …

0:16 End of Transformation Challenge
1:00 What is maintenance
2:15 How long should you maintain
11:48 Mindset surrounding maintenance
17:37 Breaking …

0:26 Different ways to diet success intro
1:45 Lori's diet update
6:51 Why Lori decided to extend her diet
12:05 Don't make decisions in an emotional state
15:45 Nick's diet update
19:03 How can you judge diet fatigue
…

5:52 How Tiffany got into crossfit
10:35 Tiffany's diet journey, her weight loss
17:16 How Tiffany found RP and her first cut
23:30 Struggling with maintenance
30:40 What Tiffany …

1:50 How Amy and Scott did the in the first challenge
4:00 Whats its like to diet as a couple
8:10 What their …

0:43 Current state of crossfit
2:49 Are the new rules good
4:30 The new testing timeline
9:30 Nate's background
14:40 Advice to people doing the open
…

0:23 Update on Lori's diet
1:44 Coach Derek Wilcox is cutting too
4:05 Review of Derek's background
7:06 How Derek transitioned out of powerlifting
10:00 How has Derek changed mindset to Planet Fitness
13:30 …

3:17 Kara's background
7:45 Kara's nutrition growing up
9:48 Easy nutrition tips for teenage athletes
15:10 Biggest issue with nutrition in D1 athletes
17:15 Nutrition recommendation …

3:45 How much weight can you expect to gain in maintenance
14:39 Breaking down motivation
23:09 Not depending on motivation alone
27:05 Mikes take on willpower
32:40 Explaining habit
…

1:50 Was Dan active in his youth
2:52 What diets did Dan try
8:02 What training was Dan doing before RP
11:10 Meal prep as a firefighter
15:20 Dan first started RP with diet templates
18:02 …

0:33 Breaking through weight loss plateaus
1:03 Why do plateaus happen?
3:23 Metabolism dropping
7:10 Options when hitting a plateau
12:00 Increasing …

0:28 How Hunter became an RP coach
3:30 Hunter adapting to Montana life and weather
11:15 Hunter's struggles in highschool
15:45 Hunter's …

1:30 What is Team Full ROM
5:15 Training with bad form
7:40 People with elite genetics giving bad advice
17:31 When did …

4:46 Choosing when to reduce calories or do cardio
10:45 Lori noticing how much extra snacking she does impulsively
21:11 …

2:05 What Nick and Lori ate over Xmas
5:59 What was Nick's favorite gift
8:06 Pitfalls of dieting in the new year
10:20 Setting realistic goals
18:23 Ways RP can help with goal setting
…

1:01 Holiday recap, bearded dragon purchase
3:48 Year in review
5:17 What major accomplishments did you have?
8:15 Review last years goals
11:48 …

3:53 Mike describes his pre-show diet guided by RP principles
8:10 Why dieting gets harder when you are …

1:10 Danny was taught by Dr. Mike at Temple
7:34 What Danny learned from Dr. Mike and Dr. James
17:03 Danny's education …

0:34 Analyzing diet app user's bodyweight spike from Thanksgiving
8:24 How to approach weigh-ins
17:52 Creatine explained
20:24 Leucine powder
26:50 RP friendly salad dressings
31:07 How to determine what training …

0:17 RP coach Jake Reed introduction
3:51 Dr. Mike's early diet and nutrition experiments
6:42 Jake's background
14:04 Athlete monitoring in …

1:17 Mike's favorite Halloween candy
5:10 Favorite Thanksgiving foods
14:40 How Mike is getting through holidays on …

6:11 How much muscle you will gain vs fat
13:15 Why massing may be good in winter months
15:45 How massing can be physically and mentally uncomfortable
19:45 Nick's unpleasant extreme massing story
…

6:45 Power of environment
13:06 Emotional eating
21:13 Tracking macros and not becoming excessive
33:28 Eating too much …

6:30 What Nick eats in a day
13:35 Fall macro friendly meal ideas
20:15 Macro friendly sweets
22:17 Go-to dishes to make for thanksgiving
26:16 RP cookbook recipes are generally easy
…

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 …

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 …

3:12 Helpfulness of maintenance
7:33 Tracking steps
14:02 Changing macros
15:35 Travel and eating out
21:00 Sleep …

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 …

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 …

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 …

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 …

0:53 Mike's BJJ brown belt and BJJ talk
11:26 Calories in calories out
16:35 Being perfect with calories and macros
22:32 Food label accuracy
29:23 Consistency and perfection, not sweating the small stuff 38:35 John …

We published this podcast with famous actor, and RP client, Ethan Suplee a year ago.  Whether you have or have not listened to it before, it's definitely worth another listen - his weight loss story is amazing - and …

0:00 Why Dr. Mike moved to Michigan
2:20 RP Diet app update- meal moving
3:33 Nutrient timing, meal plan
8:00 Meal timing consistency
14:39 Nick …

:40 Travel and fitness
1:40 Alyssa FB group comment- when to switch to maintenance
5:55 RP Tshirt and Youtube channel love from Alaska
10:55 Top ten travel diet and training tips
13:33 Dealing with training in new gyms
…

0:00 Last week nutrition priorities recap
2:07 Eating for general health
4:02 Optimal body weight and BMI
8:42 Food composition for general health
18:07 Managing hunger
19:08 Macro nutrients
28:00 Is RP against low carb …

2:45 Nutritional priorities intro
7:37 Adherence
11:55 Calorie Balance
17:47 Macro Nutrients
27:37 Nutrient Timing
31:28 Food quality
37:33 Supplements

1:45 Automatic behaviors
6:43 The slow and steady gains over time idea
14:36 Measuring habits
16:45 Four stages of habit building
20:13 Four laws of behavior change
26:23 Second law …

1:08 Explaining compete everyday
9:18 Eating healthy during travel
13:47 Setting yourself up for long term goals
19:53 The importance of tracking progress and building habits
27:08 …

1:20 Defining cardio 6:30 Mike REALLY likes Crossfit 8:47 Reading the newspaper between sets 10:10 Cardio as it relates to weight loss 15:20 Cardio effect on NEAT 18:10 Mike's vacation 21:30 Weight training effect on …

3:35 Covid in Australia
5:49 Dave Nixon background
10:45 How did Dave discover RP
14:37 How Dave uses RP with his gym members
21:21 Starting simple with diet and nutrition
23:47 Experience …

3:00 Fitness background and total weight loss
7:40 Dexa scan results
12:25 His …

0:30 Ali introduction
3:30 Type of training during the diet
4:13 Energy levels during the diet
6:40 Total weight loss during challenge
14:10 Fun meals over vacation
22:40 Biggest hurdles during the challenge
26:30 …

1:40 Diets are easier with spouse support
3:13 How long have they known about RP
4:55 Previous knowledge and …

1:00 What coaches look for in RP clients
3:12 Being coachable
12:34 Long term vs short term thinking
20:10 When to compromise with clients and thoughts on intermittent fasting
30:38 …

Dr. Mike is back on for part two discussing mini-cuts. This episode covers how to reduce food intake on a mini-cut, the best type of training to do while on a mini-cut and most importantly what to do after the mini-cut …

1:00 Mike's own mini cut duration
2:14 Nick's plans for coming to Vegas
3:44 Defining mini cut
10:26 Who are mini cuts for
24:30 Throwing mini cuts into massing
31:35 How many minicuts and …

2:30 Is program hopping bad
6:05 How to deal with loose skin
9:47 Thoughts on quick diet breaks
14:32 Trouble with hard training in caloric deficit
19:23 Can people with hypothyroidism …

0:25 RP Transformation challenge
2:00 How to enter maintenance after a cut with the app
4:14 How can you improve mindset and feel content with goals …

1:22 How to deal with the mental side of massing as a female
7:18 Eating more freely on maintenance
…

0:31 Derek Wilcox lightest person to squat 1000bs
2:57 Current client success stories
8:06 Body weight may go up when waist gets smaller
13:35 How to take waist measurements properly
17:40 Why Monday morning weigh ins …

0:14 Talking about maintenance
4:30 Changing goals during maintenance
6:03 How much weight gain to expect during maintenance
11:45 RP diet shows you how to eat sustainably
13:22 How does Mel recommend starting …

5:28 Staying focused with diet and nutrition after goals are met
7:15 Maintenance for recovery
10:14 Addressing concerns with caloric increase after diet
…

0:21 What happens at the end of a diet
1:09 Tradeoffs at a steep caloric deficit
4:28 Why not to push through a hard diet
11:54 Managing hunger near diet end
19:29 Dealing with strength decreases
22:36 Fighting the urge …

4:37 Importance of a training log
6:55 Lack of resources about training in the early 2000s
12:02 The "super squats" program
13:45 How Robert found RP
19:53 Roberts early experiences with …

1:13 Brent's background
6:17 Family reaction to him wanting to be a navy SEAL
8:40 Dealing with negative reactions
10:40 David Goggins stories
16:34 Fixed vs growth mindset
19:55 Nutrition in …

0:27 Diet pep talk

0:33 Breaking through weight loss plateaus
1:03 Why do plateaus happen?
3:23 Metabolism dropping
7:10 Options when hitting a plateau
12:00 Increasing …

0:18 Lori's solo podcast
0:55 Dr. Mike is back on with another Vegas weather report
3:28 Super dieter introduction
4:01 Defining super dieter
7:00 …

1:14 Barcode scanning to pair w RP Diet App
2:58 Time To Eat foreword
4:00 Special ingredients and ingredient availability
11:45 Special equipment
13:10 Lori's morning smoothie recipe
…

0:25 Amy Morin, LCSW, intro
1:38 Amy's background, her books on mental toughness
8:16 How do you overcome self doubt
12:35 How to deal with lowered motivation
18:22 Writing a list of reasons to stay motivated
20:00 How …

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
…

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 …

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 …

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 …

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 …

1:09 Las Vegas isn't warm all year, weather talk
5:00 New Year's resolution intro
6:05 What Mike thinks about …

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 …

3:18 Defining the holiday season and weight gain in this time
10:23 Weight changes during …

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 …

1:12 Nick's book on being successful
2:55 Outlining Nick and Lori's difficult 2020
4:47 Why the book was …

0:35 Nick's new book
2:30 Is it harder for females to lose weight/ build muscle?
5:50 Why are some cuts harder then others?
8:20 Intermittent fasting
10:47 Gaining confidence in the gym
16:18 Resilience
19:38 What to do …

3:00 How Barbells For Boobs got started
10:30 State funded financial support for cancer treatment
13:20 CrossFit released a story that really launched Barbells for Boobs
16:48 …

5:22 Analyzing data from the RP diet app; what leads to diet failure
10:20 When is the adjustable meal time update coming for the diet app?
11:50 …

1:24 Intro to nutrition's impact on cholesterol
4:00 Negatives of butter in coffee
7:47 What does high cholesterol mean
12:31 HDL- LDL ratio
17:40 …

0:45 Alyssa Ritchey, Team USA weightlifter
1:45 Weighing food incorrectly
5:00 Feeling better by eating better
8:05 Alyssa on giving up soda and fast food
9:38 How Alyssa got into sports
14:00 Let kids choose their own …

1:58 Collin's background
4:50 Collin's Paleo diet study
7:00 Diets and adherence
11:38 …

0:30 The Social Dilemma Documentary
6:25 Social media influencing unrealistic goals
9:12 New app features- macro preview
11:12 False hope syndrome, realistic goal setting
21:45 Chunking larger goals into manageable …

0:40 Introduction to extreme weight loss

2:19 Christy's background as a PHD and RD
7:25 Bodybuilding and powerlifting meets aren't fun to attend
10:11 Christy's first bikini show reactions
12:35 Eating for competition …

0:36 Trevor intro
2:02 Trevor's diet history, being an overweight child
6:30 Where to start if you want to lose weight
10:00 Trevor's heaviest and lightest weights
11:47 Trevor's 3000 calorie dinners
16:47 How Trevor …

2:30 Erin's past dieting experiences before RP
8:39 Erin's daily struggles when her weight was 262lbs
10:30 All the diets Erin tried
12:30 The juice diet
15:07 Fads and quick fixes
18:40 Evaluating diets
…

0:34 Trifecta food prep founder Greg Connolly
3:00 Nick's favorite Trifecta foods and how to reheat
5:28 How Trifecta came about
8:20 How A La Carte …

1:19 Chad training athletes of NFL Combine
3:08 Nick is an aggressive college football fan
6:50 Chad's audition tape for …

0:19 Ethan Suplee intro
1:34 Dealing with comments on social media
5:10 How Ethan got into acting
7:40 Ethan's diet history
12:22 Ethan's weirdest diets
14:43 The moment Ethan decided to change
17:42 Believing food is …