Get Leaner & Live Longer

Latest Episodes:

120: Group Exercise Sucks for Fat Loss ft Lauren Laux Part 2 Nov 16, 2022

Show notes

This is part 2 of my conversation with Lauren Laux where we discuss the pros and cons of building muscle as well as if it's possible to get too big, especially as a female. She advises that group exercise is usually not effective and can be very taxing on the body. Tune in!

[00:01 - 06:35] Opening Segment

What makes a workout good?
How can we take what's working really for group exercises and make it amazing for personal training?
Be comfortable hitting the gym on your own
Know what exercises to avoid and which ones to prioritize in the gym

[06:36 - 14:17] Creating A Discipline Early On In Order To Have a Lifetime Of Freedom

It is important to create discipline in one area of life to have freedom in the other area
It is easy to get too big if you are not eating right, sleeping right, and training hard
Gaining muscle is a slow process, but it can be accelerated with certain training methods
Group exercises are often ineffective and boring, with 90% of them being bad
Weight training is a better way to achieve fitness goals, as it is more restorative and less stressful
Walking is also a great way to reduce stress and improve the overall health

[14:18 - 22:38] Closing Segment

Lauren recommends, "A Court of Thorns and Roses" by Sarah J. Maas

Want to connect with Lauren? Follow him on LinkedIn

Key Quotes:

"Creating that discipline early on will give you that flexibility and the freedom that you're looking for that you were able to enjoy as a young person." - Lauren Laux

"If you're brand into the gym, the newbie gains are real. So, if you are just starting something off, or if you've taken some time off, don't sleep during those first three months. Work really hard, work your ass off, and get your diet dialed in." - Lauren Laux

Get leaner. Live Longer. Be Legendary.

Here's how I can help you reach your goals!

Start by understanding the science and simplicity of carb backloading for fat loss - go to GetNatesBook.Com. to get a free copy of Nate's bestseller "The Million Dollar Body Method"

Get more great tips to get leaner by connecting with me on Instagram @lowcarbhustle

Join the MDB Mastermind for just a buck! If you want accountability, coaching, and an amazing training program to get leaner, this is what you need. Go to nate.fit to find out more and get your first 2 weeks for just 1 dollar.

If you liked the show, please LEAVE A 5-STAR REVIEW, and share it on social media to get reposted to over 12k of the homies.

119: Group Exercise Sucks for Fat Loss ft Lauren Laux Part 1 Nov 14, 2022

Show notes

This is part 1 of my conversation with Lauren Laux where she shares that she was a fan of group exercise, but eventually became disillusioned with the practice after realizing that it doesn't work to achieve fat loss goals long term. We also get weird with a lot of pop culture references and sing alongs...for some reason. Tune in!

[00:01 - 04:52] Opening Segment

Introducing Lauren Laux to the show!
She talks about her experience with group exercises and why it doesn't work well for fat loss or fitness goals
The benefits of individualized exercise over group exercises, and how they provide a plan for the user

[04:53 - 15:22] A Clear Goal On Why You Are Going To The Gym

Group exercises classes can be ineffective because they mistake sweat and tiredness for an effective workout
Most people are trying to drop between 20 and 40 pounds of fat and put on enough lean muscle to feel better about themselves
Group exercises classes need to be very specific about the goals that the participants are hoping to achieve
She recommends tracking weights and exercises for 30 minutes before an intense workout to prevent overtraining and cortisol production
The downside of CrossFit exercises

[15:23 - 24:19] Closing Segment

She advises listeners that recovery exercises such as walking, yoga, and resistance training are better for the body and can help relieve stress

Want to connect with Lauren? Follow him on LinkedIn

Key Quotes:

"Getting clear about the reason that you're going to the gym and what you're hoping to accomplish will help you be very specific in the activity." - Lauren Laux

"Exercise is stress. Exercise creates inflammation, and exercise breaks down muscles. It's important to remember all of that because your recovery has to be greater than your workout or has to be greater than your output." - Lauren Laux

Get leaner. Live Longer. Be Legendary.

Here's how I can help you reach your goals!

Start by understanding the science and simplicity of carb backloading for fat loss - go to GetNatesBook.Com. to get a free copy of Nate's bestseller "The Million Dollar Body Method"

Get more great tips to get leaner by connecting with me on Instagram @lowcarbhustle

Join the MDB Mastermind for just a buck! If you want accountability, coaching, and an amazing training program to get leaner, this is what you need. Go to nate.fit to find out more and get your first 2 weeks for just 1 dollar.

If you liked the show, please LEAVE A 5-STAR REVIEW, and share it on social media to get reposted to over 12k of the homies.

118: What's The Best Way to Transition INTO a Ketogenic or Carnivore Diet? Nov 11, 2022

Show notes

In this special episode of the Low Carb Hustle, we take a question from a MDB Mastermind client: "How can I start to transition to a keto diet?"

(btw, the MDB Mastermind is the Lifestyle Nutrition, Training, and Accountability Group we have here. You can get your first 2 weeks for just a buck - check out nate.fit for more info)

This is a great question for 2 reasons.

You don't need to go 100% ketogenic right off the bat. Sometimes it can be better to lean into it slowly.
Often people find that a modified ketogenic or "low carb" diet is better and more sustainable for them in the long run

Join in and see exactly how to structure your transition on this special Ask the Trainer episode.

Tune in and check it out!

And if you want to get your questions answered by Coach Nate, go to freenutritionaudit.com to book a quick time slot to chat - at no cost to you!

(If there are no times available, you might have to look a few weeks into the future to get a time that works for you)

117: How Do You Change Your Environment to Get Lean Faster? Part 2 Nov 09, 2022

Show notes

Can you get leaner faster by simply changing your environment? In this episode, Nate & Kyle discloses how your environment affects how successful you're at achieving your goals. He digs into the keys to avoiding junk food, creating new habits, and automating success in your fitness. They break down five different ways you can start to design your environment, hit your goals, and crush the behaviors that aren't serving you. Let's dig into how to create incredible results by making small shifts!

Key Highlights:

Part 1

[00:01 - 05:49] Opening Segment

• How to use your environment to create better results faster

Why your external circumstances play a role in your behaviors and results

• The keys to avoiding junk food, creating new habits, and automating success in your fitness

• Nate & Kyle talk about how they met their wives

[05:50 - 11:01] Sustainable Fitness Habits

• Why people associate all the things we hate with being healthy and fit

• How a person's natural function in their everyday life can help determine if a new fitness habit is sustainable

• When a person tries to fit in too many new habits at once, they may struggle

[11:02 - 16:15] Hard Work Doesn't Always Lead To Success

• Understanding the psychology behind hard challenges and having a plan for how to overcome them is key

• How a relaxation loop becomes ingrained and is difficult to break out of

• People should be aware of their environment and how it is affecting their behavior

Making better choices for themselves

[16:16 - 19:03] How to Change Your Environment & Succeed

• Why most people are stuck due to unconscious behavior

How we talk to ourselves and what we do

• Stick around to discover the five-step process for changing your environment

Part 2

[00:01 - 06:23] How to Easily Build New Healthy Habits

• Why it's so hard to start a new habit

• Designing one's environment for success is key to achieving goals

• Taking ownership of helping people get to where you want them to be

[06:24 - 18:55] How to Design Your Environment

• Nate & Kyle dives into 5 different ways you can start to design your environment and hit your goals

Disrupt the norm
Make good things easier
Make bad things harder
Eliminate decision fatigue
Stack your habits

[18:56 - 26:08] Closing Segment

• Make better decisions by gaming your environment and stacking your habits

Key Quotes:

"Our bodies are going to respond to our environment based on the associations and the memories we've made" - Nate Palmer

"The unconscious behaviors and how I talk to myself and how I plan certain things will always lead to where I want to be." - Kyle Tyler

"We can't control anything else in this world, but what we can control is ourselves, our actions, and what we do." - Kyle Tyler

Get leaner. Live Longer. Be Legendary.

Here's how I can help you reach your goals!

1. Start by understanding the science and simplicity of carb backloading for fat loss - go to GetNatesBook.Com. to get a free copy of Nate's bestseller "The Million Dollar Body Method"

2. Get more great tips to get leaner by connecting with me on Instagram @lowcarbhustle

3. Join the MDB Mastermind for just a buck! If you want accountability, coaching, and an amazing training program to get leaner, this is what you need. Go to nate.fit to find out more and get your first 2 weeks for just 1 dollar.

If you liked the show, please LEAVE A 5-STAR REVIEW, and share it on social media to get reposted to over 12k of the homies.

116: How Do You Change Your Environment to Get Lean Faster? Part 1 Nov 07, 2022

Show notes

Key Highlights:

Part 1

[00:01 - 05:49] Opening Segment

• How to use your environment to create better results faster

Why your external circumstances play a role in your behaviors and results

• The keys to avoiding junk food, creating new habits, and automating success in your fitness

• Nate & Kyle talk about how they met their wives

[05:50 - 11:01] Sustainable Fitness Habits

• Why people associate all the things we hate with being healthy and fit

• How a person's natural function in their everyday life can help determine if a new fitness habit is sustainable

• When a person tries to fit in too many new habits at once, they may struggle

[11:02 - 16:15] Hard Work Doesn't Always Lead To Success

• Understanding the psychology behind hard challenges and having a plan for how to overcome them is key

• How a relaxation loop becomes ingrained and is difficult to break out of

• People should be aware of their environment and how it is affecting their behavior

Making better choices for themselves

[16:16 - 19:03] How to Change Your Environment & Succeed

• Why most people are stuck due to unconscious behavior

How we talk to ourselves and what we do

• Stick around to discover the five-step process for changing your environment

Part 2

[00:01 - 06:23] How to Easily Build New Healthy Habits

• Why it's so hard to start a new habit

• Designing one's environment for success is key to achieving goals

• Taking ownership of helping people get to where you want them to be

[06:24 - 18:55] How to Design Your Environment

• Nate & Kyle dives into 5 different ways you can start to design your environment and hit your goals

Disrupt the norm
Make good things easier
Make bad things harder
Eliminate decision fatigue
Stack your habits

[18:56 - 26:08] Closing Segment

• Make better decisions by gaming your environment and stacking your habits

Key Quotes:

"Our bodies are going to respond to our environment based on the associations and the memories we've made" - Nate Palmer

"The unconscious behaviors and how I talk to myself and how I plan certain things will always lead to where I want to be." - Kyle Tyler

"We can't control anything else in this world, but what we can control is ourselves, our actions, and what we do." - Kyle Tyler

Get leaner. Live Longer. Be Legendary.

Here's how I can help you reach your goals!

1. Start by understanding the science and simplicity of carb backloading for fat loss - go to GetNatesBook.Com. to get a free copy of Nate's bestseller "The Million Dollar Body Method"

2. Get more great tips to get leaner by connecting with me on Instagram @lowcarbhustle

If you liked the show, please LEAVE A 5-STAR REVIEW, and share it on social media to get reposted to over 12k of the homies.

115: You Don't Need More Info Until You've Mastered the Mundane Nov 04, 2022

Show notes

In this special episode of the Low Carb Hustle, we take a question from a client: "What type of carbs should I be eating on my cardio days vs training days?"

Now this on the surface does feel like a good question, if a bit nuanced...

But the problem sometimes comes when we use "good questions" as a way of procrastinating doing the boring work.

That's why one of our core values is "Master the Mundane"

This might be a bit of a rant....

Join in and see the answers to the question on this special Ask the Trainer episode.

Tune in and check it out!

And if you want to get your questions answered by Coach Nate, go to freenutritionaudit.com to book a quick time slot to chat - at no cost to you!

(If there are no times available, you might have to look a few weeks into the future to get a time that works for you)

Get leaner. Live Longer. Be Legendary.

Here's how I can help you reach your goals!

1. Start by understanding the science and simplicity of carb backloading for fat loss - go to GetNatesBook.Com. to get a free copy of Nate's bestseller "The Million Dollar Body Method"

2. Get more great tips to get leaner by connecting with me on Instagram @lowcarbhustle

If you liked the show, please LEAVE A 5-STAR REVIEW, and share it on social media to get reposted to over 12k followers!

114: Do You Need to Run a Marathon to Get Lean? Ft. Ben Hale Part 2 Nov 02, 2022

Show notes

Would you like to reignite your passion and come back stronger? In this episode, Ben Hale breaks down how to use cardio as a tool to stay lean for life and the types of cardio that can help you to build muscle. He digs into what the best type of cardio is for you depending on your goals and how much cardio you need to be doing to obtain the results that you want. Ben discloses his insights about the benefits of doing endurance sports such as triathlons, running, and cycling; and shares great advice on how to get the most out of these activities. Let's dig into how to set realistic goals and stay motivated!

Key Highlights:

Part 1

[00:01 - 05:26] Opening Segment

• How to make cardio not suck: Ben Hale shares his tips

The benefits of running and weightlifting

• What you really need to be lean

• Nate and Ben's insights about cardio - the debate

[05:27 - 10:49] The Benefits of Resistance & Cardio Training

• Nate and Ben's outlook on beans

• How Ben got into fitness and cardio training

Ben shares how boxing led him to triathlons

• Why strength training can help runners achieve their goals and be in great shape

[10:50 - 16:10] The Triathlon Training And Running Clubs

• Why do people get into triathlon training and running clubs?

How oftentimes people are intimidated by the gym people

• The difference between cardio and weight training

• Nate shares his experience running a marathon when he was young

[16:11 - 19:06] Build Muscle & Improve Confidence

• How to improve performance and reduce the risk of injury

• How young and middle-aged athletes can benefit from strength training

• People should be careful not to overdo it if they are new to the gym and should be taught how to properly lift weights

Part 2

[00:01 - 06:41] The Great Cardio Debate!

• How cardio can be used to help get and stay lean for life

• Ben's philosophy on using cardio

What types of cardio can actually help build muscle

[06:42 - 13:28] How to Train for a Triathlon Like a Pro

• Ben's experience when he got gasoline in his eyeball

• How long is the farthest Ben's dog has run with him

• It's important to have a goal to work towards

[13:29 - 21:10] Closing Segment

• Nate and Ben's insights about Bob Huggins

• How resistance training helps to build muscle and increase endurance

Want to connect with Ben? Follow him on Facebook & Instagram.

Key Quotes:

"There are ways to come out of a marathon properly so that you don't lose it completely." - Ben Hale

"When I'm cardiovascular fit, I can lift more weight, I can lift them for longer. My endurance is better and I get stronger through lifting." - Ben Hale

Get leaner. Live Longer. Be Legendary.

Here's how I can help you reach your goals!

Start by understanding the science and simplicity of carb backloading for fat loss - go to GetNatesBook.Com. to get a free copy of Nate's bestseller "The Million Dollar Body Method"
Get more great tips to get leaner by connecting with me on Instagram @lowcarbhustle

Join the MDB Mastermind for just a buck! If you want accountability, coaching, and an amazing training program to get leaner, this is what you need. Go to nate.fit to find out more and get your first 2 weeks for just 1 dollar.

If you liked the show, please LEAVE A 5-STAR REVIEW, and share it on social media to get reposted to over 12k followers!

113: Do You Need to Run a Marathon to Get Lean? Ft. Ben Hale Part 1 Oct 31, 2022

Show notes

Key Highlights:

Part 1

[00:01 - 05:26] Opening Segment

• How to make cardio not suck: Ben Hale shares his tips

The benefits of running and weightlifting

• What you really need to be lean

• Nate and Ben's insights about cardio - the debate

[05:27 - 10:49] The Benefits of Resistance & Cardio Training

• Nate and Ben's outlook on beans

• How Ben got into fitness and cardio training

Ben shares how boxing led him to triathlons

• Why strength training can help runners achieve their goals and be in great shape

[10:50 - 16:10] The Triathlon Training And Running Clubs

• Why do people get into triathlon training and running clubs?

How oftentimes people are intimidated by the gym people

• The difference between cardio and weight training

• Nate shares his experience running a marathon when he was young

[16:11 - 19:06] Build Muscle & Improve Confidence

• How to improve performance and reduce the risk of injury

• How young and middle-aged athletes can benefit from strength training

• People should be careful not to overdo it if they are new to the gym and should be taught how to properly lift weights

Part 2

[00:01 - 06:41] The Great Cardio Debate!

• How cardio can be used to help get and stay lean for life

• Ben's philosophy on using cardio

What types of cardio can actually help build muscle

[06:42 - 13:28] How to Train for a Triathlon Like a Pro

• Ben's experience when he got gasoline in his eyeball

• How long is the farthest Ben's dog has run with him

• It's important to have a goal to work towards

[13:29 - 21:10] Closing Segment

• Nate and Ben's insights about Bob Huggins

• How resistance training helps to build muscle and increase endurance

Want to connect with Ben? Follow him on Facebook & Instagram.

Key Quotes:

"There are ways to come out of a marathon properly so that you don't lose it completely." - Ben Hale

"When I'm cardiovascular fit, I can lift more weight, I can lift them for longer. My endurance is better and I get stronger through lifting." - Ben Hale

Get leaner. Live Longer. Be Legendary.

Here's how I can help you reach your goals!

Start by understanding the science and simplicity of carb backloading for fat loss - go to GetNatesBook.Com. to get a free copy of Nate's bestseller "The Million Dollar Body Method"
Get more great tips to get leaner by connecting with me on Instagram @lowcarbhustle

Join the MDB Mastermind for just a buck! If you want accountability, coaching, and an amazing training program to get leaner, this is what you need. Go to nate.fit to find out more and get your first 2 weeks for just 1 dollar.

If you liked the show, please LEAVE A 5-STAR REVIEW, and share it on social media to get reposted to over 12k followers!

112: What Superfoods Should You Be Eating? Are Superfoods Real? Oct 28, 2022

Show notes

In this special episode of the Low Carb Hustle, we take a great question from one of my clients: "What superfoods should I be eating?"

Superfoods is a lot like "keto" in that it's a word that is meant to be helpful to people like us, but now gets overused by marketers because there is no TRUE definition.

So what foods are actually superfoods, and which are hot garbage?

Join in and see the answers to those questions on this special Ask the Trainer episode.

Tune in and check it out!

And if you want to get your questions answered by Coach Nate, go to freenutritionaudit.com to book a quick time slot to chat - at no cost to you!

(If there are no times available, you might have to look a few weeks into the future to get a time that works for you)

111: 3 Simple Ways to Live Longer and Get Leaner Ft Gary Brecka Part 2 Oct 26, 2022

Show notes

Do you know how people can achieve peak functionality within themselves through innovative ways? In this episode, Gary Brecka digs deep into how you can live longer, have incredible energy, vitality & a fit lean body to go with it. Pay close attention as he takes the results of Nate's DNA test life and breaks them down in real-time. He also discloses what popular compound you should always avoid in your supplements and what rule your body always has to follow to burn fat. Tune in and listen to Gary's three non-negotiables to live longer and get leaner!

Co-Founder of 10X Health System, Gary does more than just guide the company's Global Wellness vision and direction. With more than 20 years of Bio-Hacking and functional medicine experience, he is obsessed with the function and performance of the human body and finding innovative ways to help people achieve absolute peak function in their own bodies.

Key Highlights:

Part 1

[00:01 - 05:28] Opening Segment

• Gary's background and work

Predictions of mortality and how this is used by insurance companies

• Gary's mission is to make it easy for people to drop fat on demand and live longer

[05:29 - 11:11] How to Avoid Getting Sick in the First Place

• Why the presence of oxygen is the absence of disease.

• How most conditions that people attribute to genetics are actually due to a lack of blood oxygen

Missing raw material from their body, which leads to disease and pathology

• The reasons why human beings are leading this earth too early

[11:12 - 16:45] The Role of Methylation in Your Health

• How methylation is the most important process in the human body

Refining every raw material that enters the human body into the usable form

• Gary's desire to make an impact on humanity helping people live longer healthier lives

• How humans have lost faith in the human's body capacity to heal

[16:46 - 22:51] Genes That Affect Your Gut Health

• Five genes play a role in methylation

• How the MTHFR gene works

• You may suffer from various health problems due to a deficiency in methylfolate

[22:52 - 29:14] Live Longer and Get Leaner

• Gary explains why most people with ADHD don't lack the ability to pay attention

• What happens when your environment quiets and your mind wakes up

Part 2

[00:01 - 07:20] Live Longer and Be Legendary

• Predicting how long people have to live

Gary's three non-negotiables for longevity and energy

• How to live longer, have incredible energy vitality, and a fit lean body

[07:21 - 14:34] Keeping Your Energy Boundless

• What popular compound you should always avoid in your supplements

• How Gary's "hard and fast rules" help him avoid putting miles on his body

• Gary's outlook on single-dose and cumulative dosing

[14:35 - 24:17] How to Elevate Mood with Breathwork

• How breathwork is an important part of a healthy lifestyle

Elevating your mood and improving physical health

Want to connect with Gary? Follow him on Instagram. Head to his website, and become the best version of yourselves!

Don't miss this special deal, and get the 10X Health Gene Testing Kit!

Check out the Low Carb Hustle Facebook Community to learn workout tips, recipe ideas & more!

Key Quotes:

"The presence of oxygen is the absence of disease." - Gary Brecka

"We've lost a lot of faith in mankind and humanity and the human body's capacity to heal itself." - Gary Brecka

"Optimal health is found in the resources all around us. It's found in basic raw materials that are readily available on the surface of the earth, not synthetics and pharmaceuticals, and chemicals." - Gary Brecka

Get leaner. Live Longer. Be Legendary.

Let me help you reach your goals at no cost to you!

1. Start by understanding the science and simplicity of carb backloading for fat loss - go to GetNatesBook.Com.

Then...

2. Break up with sugar and drop fat in 5 days at TheFreeSugarDetox.com, your first step to crushing your addiction to sugar.

3. Get more great tips by connecting with me on Instagram @lowcarbhustle

If you liked the show, please LEAVE A 5-STAR REVIEW, and share it on social media for your chance to win cool prizes and to get reposted.