The 100-Hour Turnaround: Unlocking More with Mike Abramowitz

[00:00:00] Nate: And because I thought if I had enough muscles and tattoos and my beard was long enough, like no one could ever hurt me again. And I think that's the mentality. whether or not you were skinny, fat, super skinny, overweight, whatever else. A lot of times people start their journey outta fear. We're running away from something, we don't wanna put up with wherever we were at.

[00:00:16] Nate: We kind of like, we do, like start being like, , I gotta do something different. I gotta change. But I think that if you keep that mentality and you stay fear-based for your entire life, you're never gonna make it to this like this positive personal development style of. So at some point it has to shift from running away from fear to running towards pleasure or running towards something bigger.

[00:00:39] Andrew: All right everybody. Welcome back to The Better Than Rich Show. Today's guest is none other than Nate Palmer at Low carb hustle on Instagram. He's a great follow. You're gonna really enjoy what he has to say in today's conversation. We had a really wide range of discussion really around health, fitness, you know, some of the myths out there.

[00:00:58] Andrew: Nate is really, really well educated. He really got in into some of the science and just how to avoid all the pitfalls, right of the information overload that is undoubtedly hitting you in the eyeballs, in the ears every single day related to health and fitness. Mike asked some great questions.

[00:01:13] Andrew: I asked some good questions. We also got into, You know how to actually really enjoy your time in the gym. How do you actually use it as a recharge? How to have a positive outlook on it. Mike, what were some of the things that stood out for you in this conversation with Nate?

[00:01:26] Mike: I loved our conversation around carbs, fiber, sugar just how to leverage some of those and, what are some alternatives? It was really a fun conversation. I think you're really love it. Nate Palmer, the Million Dollar Body Method. Definitely get ready for a great episode.

[00:01:39] Andrew: Without any further ado, we will send you on your way. Enjoy this episode of The Better Than Rich Show with our guest, Nate Palmer.

[00:01:45] Andrew: All right. Welcome back to everyone, to the Better of the Rich Show. And Nate, welcome to the show, man. How are you?

[00:01:51] Nate: I'm doing awesome. I'm having a fantastic day. It's Monday, it's before Christmas. We're getting after it. I'm so happy to be here too.

[00:01:57] Andrew: I love it. You always bring the energy. That's what I love about you. And you know, I know John in Austin, we were all hanging out a couple weekends ago, made it the joke that It went through a workout with you and was still sore a few years ago. I would say I was still sore, at least for a week after that workout.

[00:02:11] Andrew: So I appreciated it. And also I was like, this guy wants to be on my podcast and I'm sore for a week. I'm, I'm just playing with you. But that just shows like, just how good you are, man. So for the uninitiated, like introduce yourself a little bit, obviously low carb hustle on Instagram and you have the podcast and everything that you're up to.

[00:02:27] Andrew: Yeah, man. what do you kind of specialize in from your perspective?

[00:02:29] Nate: So my name is Nate Palmer. I am a health and nutrition boy. you could. been doing this since like 2008. So I started off as a personal trainer back in the day. Generally speaking, kind of my, like my foray into exercise and nutrition becomes from not being happy with who I was, being skinny fat my entire life, trying to gain muscle and lose fat and, look jacked like all the magazine I grew up in the eighties on to look like schwartzenegger and all the action heroes then, I remember a specific time in high school, I dunno if this is what you're asking or not, but there's this girl that she came up to me, Christine, Jeff.

[00:02:59] Nate: Hotty, right? And she's like, yo, show me your arms. And I was like, alright, Christine. Yes. I'm like, you wanna talk about like big dub diesel? You wanna sit, talk about B, the boss? And she turns to her friend, she goes, see, I told you his arms were smaller than yours. Ooh. Like dagger, right? And I just remember that being a moment where I was like, okay, well I guess I'm gonna work out for the rest of my life or just. So I tried all the diets, I did all the workouts. I did P90X and Orange Theory, and nothing seemed to work for me. And so much, so I literally got a job in a gym as a personal trainer, still kind of rocking the same skinny fat, like idea just because I was like, I gotta figure this out. What like my identity and my value in life is dependent upon this sort of thing.

[00:03:37] Nate: So in like 2014, a magazine had hit me up breaking muscle and they were like, Hey, can you write an article for us? Fitness and nutrition and I was like, sure, do that all the time. And they're like, but we want you to approach it from like, how do you develop all day energy rather than how do you lose fat, build muscle, that sort of thing.

[00:03:50] Nate: So I'd never really gone down that road before. So I started doing some research reading of like a couple, like bunch of different studies talking to different people. And what I found was super surprising. It was that when you started prioritizing daily energy in terms of your fitness and nutrition, rather than focusing on cutting carbs, depleting calories, tracking macros, you actually ended up with way better results way.

[00:04:11] Nate: So it was at this point when I started changing my diet to sort of fit this, that I was like, oh wow, it's actually working. Something's actually kicking off. And I started developing the body and the mentality to match it that I'd always wanted. And so from there my mission became how do I teach people how to develop that energy in all things that they do.

[00:04:30] Nate: So that they can get off the diet and exercise rollercoaster, stop gaining and losing the same 10 pounds over and over again, and just have a ton of energy all the time and look and feel the way they want. Because I think there's so much power there. You know, most of the people I talk to are, like guys like us.

[00:04:43] Nate: You know, we're entrepreneurial dads, we're parents, we're busy. We have so much stuff going on. Like fitness is nice, right? Rocking the six pack would be nice, but really it's like, how do I show up huge in my business as a leader? How do I show up huge as a leader in my family, in my community? And for all those things, energy's everything.

[00:04:58] Andrew: Nice. Nice. That's awesome. And I think, I love this approach, like all day energy versus like, just trying to look at physical, just trying to, lose 10 pounds and gain it back and all that. the common trends that you see people have. So what were some of the big distinctions you had around all day energy, that are maybe.

[00:05:14] Andrew: little secrets that you uncovered that maybe the rest of the world isn't quite hip to yet. what would you say to that?

[00:05:21] Nate: One of the biggest ones is this whole six meals per day myth,

[00:05:25] Nate: do you know where this came from? By the way, you've heard

[00:05:27] Nate: this

[00:05:27] Nate: right?

[00:05:28] Andrew: keeps your metabolism high.

[00:05:30] Andrew: I don't know where it came from though. What is it like Weight Watchers or, I have no idea.

[00:05:34] Nate: You know that the brand metrics M merx, okay, so in like, 91, they came out with a protein powder tasted like chalk. It was awful. And in order to sell that, they took the DeBeers route and were like, you know what you need to do to get muscles right? You need to eat six times per day. And three of those, by the way, should be protein shakes.

[00:05:51] Nate: And by the way, we happen to have this great protein shake for you. it created a whole marketing campaign around six meals per day. And now we're just, oh, six meals per day, tilapia and broccoli. You eat a bunch of snacks and that is one of the things that is going to crush your energy the most because when you are eating all the time, what you do is you actually pull blood from your brain, you pull it from your appendages, and you pull it into your gut.

[00:06:11] Nate: So you can never have vibrant energy when you're digesting. Digesting is its own. So I try to teach people, let's get off the snacking bandwagon, let's get off the six meals per day bandwagon. Let's bring that down to two or three meals per day. And that way we are giving our body the nutrients it needs at the right times.

[00:06:27] Nate: And then making sure that you're not always in a concent of digestion where you're just at 60%, which is where people live at, and they think that's normal. So people sometimes will come to me and do the, stuff I tell 'em and they're like, oh my God, I feel amazing. I feel superhuman. I'm like, guess what?

[00:06:40] Nate: You don't, you feel normal. That's just how you're

[00:06:42] Nate: supposed to.

[00:06:43] Mike: I, really appreciate this topic because my whole family was bodybuilders. My dad was a bodybuilder. My older brothers were bodybuilders. my sisters real into yoga, and I was like, 50 pounds overweight going into high school. I was a big boy.

[00:06:54] Mike: So I love the health topic because this is something I've been very curious on for majority of my life because I've heard about it, but for some reason there was a disconnect. So I would love to hear from you of like, if there was a, someone listening me who has this disconnect on what I'm consuming versus what I know.

[00:07:11] Mike: it's like I know what to do, but sometimes I don't necessarily follow through. And oftentimes like habitual patterns settle in or momentum begins where it's just like, let me just stay in this pattern. what are your thoughts on pattern interrupts? What are your thoughts on how to shift the momentum, anything under that topic?

[00:07:29] Mike: I'd be interested.

[00:07:30] Andrew: and it's not just you, Mike. I ate half a bag of sun chips last night before bed, I might as well get all the confessions out here. Nate, help us

[00:07:37] Nate: While we're on it though, I did have a chocolate chip cookie last night and it was incredible. So just one. I only baked two. My wife got one and I got one. I would've eaten hers if she wasn't around. That's.

[00:07:49] Mike: me too.

[00:07:50] Nate: So I think you asked three really good questions. Like, a, what's a pattern interrupt?

[00:07:54] Nate: B, how do we aggregate small wins to ensure that our momentum is positive direction and not negative? And then C, like how do we in the moment make better choices? So think is the easiest one is like, how do we man the moment make better choices?

[00:08:06] Nate: We have to ask better questions. And so I think this is very superficial level because, if we don't talk about identity, So with the environment, we're not gonna really be able to ask this question appropriately, but I'll say this, like when you go to eat those sun chips or when you're going to eat that chocolate chip cookie, ask yourself before you put that in your mouth, what do I want from.

[00:08:21] Nate: not like, oh, is this good or bad? Because I think that that's a really negative pattern to go down. Oh, I'm eating clean, I'm eating dirty, I'm gonna cheat meals. I hate cheat The whole idea of cheats stupid. You wouldn't cheat on your partner. Why would you cheat on your diet?

[00:08:32] Nate: Like, that's stupid. So making those choices consciously is really huge. So like at night when I eat carbohydrates at night, make, I make that choice consciously because the way I set my diet up, I eat all my carbohydrates. And it's totally fine. It's awesome. It allows me to fall asleep deeper and I wake up with a lot of energy and I don't do it during the day.

[00:08:49] Nate: that's a choice I've made. And so I, when I, go to eat a bigger meal, Chipotle have dessert, you know, have a couple drinks, whatever else, I've done that intentionally. The second question is like, environment and how do you set yourself up in a way that facilitates the decisions you wanna make?

[00:09:01] Nate: Well, number one is if I don't wanna eat chocolate chip cookies. So if I'm trying to like, cut some weight down, can't have that shit in the. Because there is a baked good in my house, if there's banana bread in the fridge, guaranteed that's going inside my mouth it's not an option for me to not eat it.

[00:09:13] Nate: I have very limited self-control with that. So self-control for me starts at the grocery store, that's hard this time of year, like during the holidays, you know, when people are just like candy here or whatever else. So don't be afraid to throw that in the garbage You don't wanna eat sun chips, put in the trash.

[00:09:25] Nate: Like that's the really the only solution because I think that, especially later on at night, there was a study they did, and it was with chocolate chip cookies by the way. They put a chocolate chip cookie out on a counter and during the day, all day long, there was about an 18% chance that someone was gonna consume that chocolate chip cookie.

[00:09:38] Nate: And about 6:00 PM on that flip flopped about an 88% chance that cookie was getting heated. So, Just don't put yourself in environments where there's a chocolate cookie staring you down and you have to white knuckle your way to success here because guaranteed you've been making decisions all day.

[00:09:51] Nate: You've been parenting, you get down with your day and you're like, I don't have any muscle left of flex on my willpower. I'm might eat the cookie. So don't put yourself in a position cuz the house always wins, the cookie always wins. So get rid of that. And that's gonna make setting up the environment just so much easier.

[00:10:04] Nate: Mike, liked about you said with like, pattern interrupt. , you think about your living room, right? you sit down on the couch, what are you most likely going to do?

[00:10:10] Mike: In my living room, read a book cuz there's a stack of books. But I set it up intentionally to your point. But if I'm in the TV room, it's gonna turn on the tv.

[00:10:18] Nate: Yeah. Okay. Perfect. I mean, that's amazing. for me, all the things in my living room face the tv. So if I sit on the couch, the TV goes on, because that's what the environment points to. So if we can set up our environment in a way that facilitates the outcome that we're looking for like clearing out the easy level snacks, stuff a little bit harder, like it's harder to get to, even just adding a little bit of friction to those things that we.

[00:10:39] Nate: To make harder and luing the process on the things we make easier. Like stacking your gym clothes in your back, going on the way home from work rather than going home and then trying to go to the gym after dinner. how do we lubricate the process and the things that we want to prioritize and how do we add friction To the process of things we want to eliminate?

[00:10:55] Andrew: That's awesome. I love this. And I think, it's interesting. I don't know maybe we can link to that study around when at night it flips over. And I guess that's just because of just the decision fatigue and you're just tired, kind of that idea. that makes a lot of sense.

[00:11:06] Andrew: And I can't attest to Mike's point, I mean, there are books literally everywhere around his house. And it's one of the things that inspires me every time I'm. Because it's like there's just stacks and stacks and stacks and you can't avoid it. You can't even go to the bathroom without encountering uh, self-help at Mike's house, which is good.

[00:11:20] Andrew: This is great. what is skinny fat? I hear this term thrown out there. Like, what does that even mean? Like, what is, you said like, I was skinny fat. What does that mean? From the fitness perspective?

[00:11:29] Nate: So I don't know if there's like a globally accepted definition, but in my case, what it meant was small arms, big belly, like belly's sticking out. you know, I look good in a shirt, look fine. No one would've ever called me fat. But like, every time I would go to the pool or take my shirt off, I was like, feel that good.

[00:11:43] Nate: it was just kinda like, it was no definition, small arms and then kind of like a love handles and a belly for,

[00:11:48] Andrew: Got it. Thanks for clarifying, cuz I hear that thrown out there. Well, help me understand, what do you think are some of the biggest myths or misconceptions besides the six meals a day that people are kind of currently trying to operate on from your perspective and maybe You can talk about low carb. It sounds like you do eat carbs, but you just eat them strategically. So, yeah. What are some of the other big things that you kind of harp on and, think are like the big keys to having that all day energy and ultimately leading to that physique and look that you wanna have as well?

[00:12:15] Nate: So I feel like, there's a saying that people have that says eat breakfast like a king, lunch like a prince and dinner, like a popper. Have you heard.

[00:12:23] Nate: it's just another idea around eating, but basically it's like, eat a big breakfast and then, eat a small dinner. I like to flip flop that.

[00:12:29] Nate: I like to, think about energy in the way of like, if you want to get more done, eat less. So you'll actually have more energy and more mental acuity, more cognition when you're fasting. Then when you're, just eaten a big meal. Think about this, like, think about like Thanksgiving day, just finished dinner.

[00:12:44] Nate: Detroit lion are sucking at football.

[00:12:46] Nate: You guys, Detroit fans, and you sit down on the couch and someone's like, Andrew, you wanna go play pick up basketball? Whatcha you gonna say?

[00:12:53] Andrew: Probably not .

[00:12:55] Andrew: Let's

[00:12:55] Andrew: just watch the game. Yeah.

[00:12:56] Nate: Unbutton my pants and chill out, right? if you think back to like evolutionarily, the time we were most likely to go hunt a wooley mammoth was not right after a big feast.

[00:13:04] Nate: It was not after we ate. And the reason for that is when we are a little bit hungry, what's cool about it? We can reframe those slight hunger signals as energy bumps. As being more in tune because when you're a little hungrier, your brain does crazy stuff. You start getting more neural synopsis, connecting.

[00:13:20] Nate: You start getting better hand eye coordination. You start getting better short-term to long-term memory, like cognition. So like you just kind of elevate your state. You get a just a little bit better in order to hunt and to stay alive, we needed to have that focus, the ability to dial.

[00:13:34] Nate: I think that eating light during the day, allows you to show up big on a podcast. It allows you to like go to your meetings and, be very productive. It allows you to get on sales calls. It allows you to do all the things that we're doing on a daily basis. And then when we have that bigger meal at night, you know, whether that's like rice or potatoes or burritos or whatever it is, number one, we're not stressing about it because we ate light all day.

[00:13:53] Nate: So we have a little bit of a buffer there. It's almost like nutritional insurance and then number. when you now spike those carbohydrates? You've had the Chipotle burrito syndrome before. You eat Chipotle at lunch and then you go home and you're like, I could go for a nap right

[00:14:05] Nate: now. I could go under the desk.

[00:14:07] Nate: no one's gonna know. So we wanna harness that sensation, because eating carbohydrates will take us from, what's it called, a sympathetic nervous system dominance. That's like, people call it fight or flight. I think Shake and bake is probably more app. Shake and bake, and then our wide dose will ship us to parasympathetic nervous system dominance that's rest and digest.

[00:14:24] Nate: So Number one A use. the foods as tools. And think a lot of people are like, food is fuel. And they're like, yeah, but food is also like culture and love and how we spend time together, but use these things tactically in a way to get more of what you want, right?

[00:14:39] Nate: So if you want better sleep, more relaxation, more ability, just kinda a tune down and chill out at the end of the day, that's a great time to have carbohydrates. If you don't want that at 10, Probably a good time to eliminate carbohydrates. So just making those choices strategically. Now it's like, like, how do I develop focus?

[00:14:54] Nate: How do I crush it? My job now, we're not making as many emotional decisions in the moment of like, you know what? I could eat a donut though. Cause you're like, yeah, I could. I could. It's not off limits, but why don't I just have that for dinner as my carbohydrate and then kill this meeting in 20 minutes? You know, Michael Jordan, before a basketball game, a lot of guys would eat carbs. He would eat a big steak, a couple, like an hour or two before because he felt like carbs would weigh him. So it wasn't like he was off limits, it was just like, how does he optimize his performance on the court? So he would go with like a higher protein, higher fat meal for that sustained longer term

[00:15:23] Mike: I have a question around this, Nate, around carbohydrates, because there is this like terrible stigma in carbs in our society. It's like no carbs, low carbs, but then there's some carbs that are actually really good. Like what you're saying is if it's used the right way, intelligently, but there is the carb that I really want to talk about.

[00:15:39] Mike: I want to talk about sugar. Okay. Specifically because I think sugar is the carbohydrate that gets the worst rapid of them all. And I think there's evidence to show that, why it gets , the worst wrap. But, so my curiosity around sugar, and then I do want to talk about fiber as well, but sugar specifically, you got su lows and all these alternative sugars, stevia, all these things that are.

[00:16:03] Mike: I guess they're better than sugar into , some lens, but they're not like, there's, so there's this whole thing around sugar. I wanna hear your take on this because man, I am all sorts of confused on what to put in my body and not what to put in my body. Fructose, it's like, well, that's sugar, but that's, good sugar.

[00:16:21] Mike: It's fruits but

[00:16:23] Nate: Is it? Oh yeah. What

[00:16:24] Mike: So, yeah, if, if you could just jam on this whole understanding of sugar and just riff on all, everything that I should know. Because right now in my journal yesterday I wrote, I'm gonna try to do 250 days with no refined sugar. Like that's what my goal is for next year.

[00:16:39] Mike: And that's what's literally happened in my journal yesterday and I'm like, let me anchor this in even more. So it's perfect timing for this conversation to.

[00:16:47] Nate: Cool. Yeah, so you're right, there's a couple different. Philosophies on this, and I have my own, but I also have some curiosity around this because I don't think , my understanding is fully complete. Okay? So first of all, most carbohydrates break down into sugar, right? So whether you're having a sweet potato or a white potato, or white bread, or a donut, or Captain Crunch, whatever it is, it breaks down in your body into And then glycogen. So then, so your body processes it down to this form of glycogen. So whether it's high fructose corn syrup or fructose from fruit, processes it down into glycogen. So at the cellular level, it's all about the same. . And so in your muscles , you can hold about 11 grams of glycogen per pound of muscle in your liver.

[00:17:26] Nate: You can hold about 110 grams of glycogen. Ok? So the method that I like to talk about is called glycogen priming. So basically it's like all day long you empty out your glycogen stores in your body, and then at nighttime you can refill them. So that way none of that's going towards stored fat. So with this method, Ostensibly, you could eat a potato or you could have two slices of toast, or you could have a big bowl of Cinnamon Toast Crunch, and they're all gonna give you similar results. However, the potato's gonna have more micronutrients, vitamins and minerals. It's gonna give you a better satiety. And the Captain Crunch is gonna give you a little bit more of a, like a bigger spike in your blood sugar. And it's going to tell your body, Hey, we should get some more sugar in us.

[00:18:06] Nate: Cuz that fast process, like you talked about my, the refined sugar that can lead to more cravings later. So if you've ever woken up and had like a sugar, high sugar breakfast, you'll notice that all day long. You just want a little bit more, you have another hit of that stuff.

[00:18:18] Nate: So , not really the case with a, with a baked potato though. So like, that's first and foremost. That's like, from a cellular level, that's what happens. Secondly when we're talking about. Sugar versus sugar substitutes. Here's my opinion that's just it. That's just my opinion right now, based off of the research that I've done.

[00:18:33] Nate: Most of the studies that I've read, I find like aspartame and some of those other sugar substitutes to be fairly innocuous. Are they going to have long-term repercussions? Are they going to be carcinogenic in some capacity? Possib. But I don't have enough research to like, to say yes, avoid them at all costs.

[00:18:50] Nate: Is it probably better to not have them than to have them? Yes. Is it probably better to have them than to have a big Coca-Cola have a Coke? Zero than a Coke? Yeah. I think so. if you can avoid having 40 grams of sugar and instead have zero grams, I'm a big fan of big proponent of that, so a lot of people are like, oh yeah, like a regular Coke.

[00:19:07] Nate: It's better than a Diet Coke. I don't see the research to support. I could be wrong and I'm open to, learning more about that. But from my, opinion, zero calorie things are always gonna be my preference over the high sugar substitutes. And then on that note, I'm always going to prioritize things that are natural, things that grew at the ground at one point.

[00:19:26] Nate: So like you're talking about your potatoes, your sweet potatoes, your fruits, I think those are always gonna be much more appropriate and a better alternative to than eating. The refined sugars, because those are gonna get, give you a faster spike in blood sugar and they're going to create more of that, , those cravings.

[00:19:42] Nate: So I'm a big fan of fruit so I eat a lot of fruit at dinner. , I've been eating like primarily like a meat and fruits diet just because A, I like both those things. And b I just wanted to see what it feels like and I feel great all the time. So

[00:19:54] Mike: Yeah.

[00:19:54] Mike: No, that's, great because ul ultimately you're speaking to what my hypothesis is, is like if I, I like, I loaded up my fridge with like, honey do watermelon grapes, you know, these really sugary fruits to offset my desire to eat the, there's literally chocolate chip cookies. So we had a friend give us chocolate chip cookies on the counter right now.

[00:20:12] Mike: And I, I've been tempted to eat them and I. , but I've also, because I'm surrounded with watermelon, honey do and grapes, I'm like, let me eat these first, and if I still am not satiated, then I'll go for the cookies and oftentimes, during, at least oftentimes in the last, you know, three days I've, since I've had the cookies I haven't ate as many cookies cuz those cookies would've been long gone if I didn't have the grapes in the watermelon.

[00:20:32] Mike: No need do around me. But so, this is good. And, just to clarify, just for any listener, when we say refined sugar, what does it mean to you just to make sure that that's captured? Because sugar again, has a bad wrap where it's like, Bananas, very high sugar, you know?

[00:20:45] Mike: And also you got these sugar alternatives. So what, when you hear refined sugar, what? What are some examples? And then I want to ask you about fiber.

[00:20:52] Nate: When I hear French sugars, I think like I go instantly to anything that comes in boxes or bags. Like it's all the middle aisles, right? So refined sugar to meat can be like a trike or a cracker, right? So cause like food scientists are malevolent geniuses, okay. Like all these big food conglomerates, paid scientists, so much money to develop products that hit our, like the pleasure centers of our brain.

[00:21:16] Nate: And people are like, oh, it's the same as cocaine. It's not quite the same, Speaking from I know I have a friend who's told me that, anything like that is gonna, combine sugar, fat, and salt. And those three things in conjunction are going to really light up and give us a big dopamine hit.

[00:21:31] Nate: So did you know that McDonald's sprinkles sugar on their french fries?

[00:21:34] Mike: No, that makes.

[00:21:34] Nate: You can't taste it. But it hits you and it makes, that's why you can't eat one. No one's ever eaten one McDonald french fry at a time. That's why you have to eat 16 and shove them into your mouth before going back for the second handful.

[00:21:46] Nate: Like it's outta your control. It's unconscious. And because they've had years and years to develop these things. So for me, refined sugar is anything that is artificially made that is not made of ingredient. That has taken ingredients and combined them into some unholy abomination that they now , sell in a bag, and that never goes bad.

[00:22:02] Nate: That's kind of my,

[00:22:03] Mike: And so anything like enriched wheat flour, stuff like that, if you see that on a label that's refined sh that turns into, or that's an example of refined sugar.

[00:22:12] Nate: Yeah. Even, like you said like wheat flour and you know, why do you know what's enriched with

[00:22:15] Mike: tell me.

[00:22:16] Nate: So most of the time when it says enriched flour is they're enriching it with folic acid, right? So you know, the interesting thing about folic acid is that 44% of people cannot digest folic acid in its artificial form.

[00:22:27] Nate: Folic acid is a man-made construct. So when you cannot digest folic acid, you can start developing like weird anxieties and you can start feeling kind of just like uncom. Which is fucking crazy because guess how much folic acid is in prenatal vitamins? Like 1200% of our recommended daily allowance.

[00:22:49] Nate: So a lot of times I'm not a doctor. A lot of times women who take like folic acid, cuz their doctors will always recommend these prenatal vitamins. They start taking them and they start feeling really weird. They're like, a lot of people will be like, oh.

[00:23:01] Nate: You know, prenatal depression, you're having like the baby blues, whatever it is, and then they have the baby, they get off , the prenatals and they start feeling better. And, but a lot of times that is related to a incompatibility with folic acid or Yeah. That comes in enriched

[00:23:17] Mike: Interesting. Yeah, that is a fun fact. Is there an alternative to folic acid that, that we should consider or.

[00:23:22] Nate: I,

[00:23:23] Nate: that's

[00:23:23] Mike: fine. Let me ask you about fiber, cuz I'm sure you know the answer to that. That one. So there's soluble and soluble. You always see those on the label in a lot of cases. And then obviously it's underneath the carbs. So if you see like 24 carbs, but like you look at 12 grams of fiber, it's like, oh, you subtract that fiber because it's good.

[00:23:42] Mike: It's a good carb. is that the case? Is that truth or is that, myth? And can you speak to that a little bit? And what does fiber do for the body?

[00:23:49] Nate: Yeah, so I like fiber fiber's. Great. You find that in a lot of vegetables, right? For example, celery, right? Celery, sometimes people will say, has a negative caloric load because it takes your body more energy to process it out than actually exists in the plant. So celery's filled with unsellable fiber, you find it in your teeth as you eat it, right?

[00:24:05] Nate: so what's happening is that this will pass through your digestive system, through your small intestine at your colon, and it'll actually some plums pull. Other stuff that gets trapped in there. So fiber can have a really positive effect, but the new science, this new math that we've been seeing in the last six or seven years of people being like, oh yeah, you throw some chicory root extract in there, now the carbs disappear.

[00:24:24] Nate: That sounds like a load of horseshit to me. And I don't know, like I don't know quite enough to be able to fully negate that. But I always tell clients, Hey, you want net results, you, yeah, talk about net carbs if you want total results. Yeah. Talk about total carbs. I don't think that by sprinkling some fiber into it, you suddenly negate the sugars that are in there.

[00:24:42] Nate: I think that that is like marketing in its finest and I don't think the F D A knows enough to be able to put that together and be able to like put the kibosh on that. So avoid the things that say like, oh, it's keto. And then you look at the back and you're like, that's 42 grams of carbohydrates.

[00:24:56] Nate: But somehow, you got a little bit of saw. A little bit insoluble fiber and, and it's it's not carbs anymore. That doesn't make any

[00:25:02] Mike: Yeah, that's like the sugar alternative and the fiber, you know, you get those two and it's like, oh, you, so you're able to subtract those two from the carbs.

[00:25:10] Nate: It feels like fake math. Yeah. I just don't know that many people, like, I think success leaves clues, right? And I don't know a lot of people who are very lean and very muscular who are like, oh, I'm only eating net carbs. It doesn't even matter when I'm having these things. You talked, you guys talked.

[00:25:23] Nate: Ben like couple weeks ago, I don't think Ben is doing a lot of net carb math.

[00:25:28] Mike: I

[00:25:29] Andrew: Yeah. that is a great point. I'm glad you asked that question, Mike, because. You see everything keto these days in terms of net carbs and then, you know, they're able to slap a carb, a keto label on it. And I was like, when did the math change? Like, hey, that's literally been just in the last few years, they're starting to market in terms of net carbs just rather than total carbohydrates.

[00:25:47] Andrew: So it's it's very interesting.

[00:25:49] Nate: also those labels, you can pay for those, are like a yearly subscription. So it's a little bit of the wild west right now. So if something just says, something, says keto on it, , don't assume, , if I'm thinking keto, we're thinking high fat dairy, we're thinking meat, we're thinking eggs.

[00:26:02] Nate: That's about it. Like there's no keto crackers, like most like it's almond flour. You're Why cheat when you, like, if you're trying to go down this route, why? Why cheat?

[00:26:11] Andrew: Yeah. . , great points, man. I love this. One thing that's interesting is like, I'm curious on this like, origin story, right? , this little moment where, she says, Hey, I told you her, your arms were bigger than his. Cuz like, there is even almost like an archetype, right, Nate of.

[00:26:25] Andrew: A bunch of buff dudes who actually are just like secretly, deeply insecure, and now they find themselves at the gym and , the only things they, they have no personality other than the fact that they lift weights. It's like, you're clearly not that. Right. But it's like, how do you wrap your head around that?

[00:26:39] Andrew: Or like, how do you actually become like somebody who's conscious about these sorts of things, rather than just like a vain, person who wants to look good and , I don't know, talked about that a little bit. I'd love to hear your.

[00:26:49] Nate: That archetype exists for a reason. There are a lot of massive hurt little boys , in the gym

[00:26:54] Nate: right now. You know, the guys who haven't dealt with their stuff haven't like kinda explored that and are using their big muscles to mask, and I was definitely one of those, although I was never massive, so I was just like a wannabe, massive person using that to mask my deep, deep insecurities.

[00:27:09] Nate: And because I thought if I had enough muscles and tattoos and my beard was long enough, like no one could ever hurt me again. And I think that's the mentality. whether or not you were skinny, fat, super skinny, overweight, whatever else. A lot of times people start their journey outta fear. We're running away from something, we don't wanna put up with wherever we were at.

[00:27:26] Nate: We kind of like, we do, like start being like, , I gotta do something different. I gotta change. But I think that if you keep that mentality and you stay fear-based for your entire life, you're never gonna make it to this like this positive personal development style of. So at some point it has to shift from running away from fear to running towards pleasure or running towards something bigger.

[00:27:48] Nate: And I think for me, that switch happened at the same time as I started playing with this diet where I was stopped being so Afraid that no one's gonna like me or everyone's gonna think I was weak or whatever else. And started to be like, wow. When I eat like this, I feel like I can bring everyone around me up.

[00:28:03] Nate: When I showcase what's possible, like when I am fit and do these things, I can bring the, like, the general consciousness. My group of five people that, that have surrounded me, I'm gonna bring that average up. And so when I started to think a little bit differently, rather than being afraid of what people would think, but how could I make a bigger impact on people?

[00:28:22] Nate: That made a huge difference for me in my life and just my perception of training and exercise. So now it's like, it's now it's a joy to go do it rather than I have to go beat myself up in order to feel good about.

[00:28:35] Andrew: Yeah, dude. I mean I lo I love that. And , it's definitely like the way to get to a person like me and like my motivations cuz it's almost like you have a moral obligation, right? , it's part of your responsibility to take care of yourself in order to show up better for people.

[00:28:51] Andrew: And that's where it's like, , even if you didn't wanna look, like Nate with a shirt off or whatever. But you feel like you have a responsibility to leave the world better than you found it. You have a responsibility to at least take your health seriously, right?

[00:29:03] Andrew: To take your energy seriously, to ask yourself, how can I have all day energy and raise, my energy and the energy of those around me. So if you're listening to this right now and you're like, yeah, I don't wanna work out seven days. Well, who cares? You have a responsibility to take care of your energy, regardless of what it is that you wanna do for a career or whatever.

[00:29:20] Andrew: So that's my little rant there. But Mike, what's coming up for you?

[00:29:23] Mike: So uh, what's coming up for me is, This year specifically, I did 160 workouts. I tracked 'em all. I did a really good job with it. I did over two and a half million steps. I tracked it. I tracked my reading, I tracked my water intake, 216 gallons of water.

[00:29:39] Mike: You know, I did all of these tracking, I strengthened this relationship. It was really good with the tracking. , and I'm also curious on this, the rules that I've set for myself under the umbrella of tracking, where I'm trying to get this integrated into an identity where I don't need a track. So the point of the tracking was to integrate it into an identity where I don't feel as many rules, like I feel height sometimes around how much information is around me, where I'm questioning am I making the right choice?

[00:30:10] Mike: And , that's an insecurity for me that I don't know if every, any of the audience members listening to this could relate to, but it's like it's information overload, analysis, paralysis. Am I making the right choice? Is this actually good for me? And. I would love to hear from you on, like, what do you coach your people If you have , an entrepreneur or a mom or a dad or someone that you're coaching that has this analysis paralysis or like, am I making the right choice whenever they put something in their mouth?

[00:30:36] Mike: , what advice or what counsel do you offer to them if they feel a similar way that I feel.

[00:30:40] Nate: Yeah, cuz you're right. There's a million things out there and you just walk down the supermarket aisle and you see like all the. And lose 10 pounds in eight days and try the vegan diet, or you gotta go keto, or what is even carnivore? You know, like, and there's so many different things out there. So first I will say that everything can work.

[00:30:57] Nate: Everything has a time and a place. So if you wanna work out at home and do p90x, great. If you wanna eat only keto and go on walks, great. That can work. You know, if you wanna eat a little higher carb, if you wanna work, eat six times per day, that can still. When you start to mix and match these ideas and start creating like, okay, well I'm gonna do this cause I like this, but I'm also gonna into the small odd squat cycle and I'm gonna squat six times per week.

[00:31:17] Nate: And you start combining these things that are definitely not like, that are not congruent with each other. That's when I think when you start commit running into troubles. And I love doing like n one experiments, like trying stuff out for myself and seeing what works. But I think that if I had just taken one person's approach trying instead of trying to outsmart it, especially in my twenties, I would be much farther along the path because I would've not had so many lessons and things that didn't work. So I think. Number one, is what you're doing, giving you the results that you're looking for? That's the first thing. So if you're tracking and you're seeing results in progress, then keep doing what you're doing. Like stop overanalyzing and start conceptualizing , that framework, so that way it's a little bit simpler and every day it gets a little bit simpler and you have think about it and weigh it and measure it and do net carb math and that sort of thing.

[00:32:00] Nate: Just like as much as you can. Simplify down, as long as it's working. And if it's not working, find someone who has what you. Who's done it at a high level themselves or has brought some, like some other people along with them, and then just do exactly what they say. And this is a lesson I've learned a lot in business is , I'm always trying to outsmart the process.

[00:32:16] Nate: I hear from one coach who's like, well, you gotta, post , on social media. And I was like, well, what if I don't do that, but I do it like this instead? And guess what? I stay stuck. I stay spinning my wheels because I try to. A little different than, than the way he, he told me to do it. And then I find like, okay, well he says like, I have to do this.

[00:32:34] Nate: I have to go live once a day. I'm like, I hate doing that. I don't want to do that. Fine. I guess I'll just do it. I guess he just do it cause he told me to, and then all of a sudden my results seemed to improve gradually over time, even though it was something that I didn't like to do, it was uncomfortable for me and I didn't necessarily think it would work because of whatever reasons I had in my head.

[00:32:52] Nate: But I just did the process. I just followed it, put my head down and kind of put on blind. That's always when I seem to get the best results is when I stop, like looking up and looking around and being like, what else is out there? Keto sounds interesting. Oh man, , I could work out twice a day.

[00:33:06] Nate: That's when I spin my wheels and when I just have someone tell me what to do and just do what I'm told and stop trying to be so smart. That's when I can see my best results in fitness, in

[00:33:17] Nate: business, kind of in, in all areas of my.

[00:33:19] Mike: and that aligns with what Big said about the responsibility. It's like , if we show up as we have a responsibility to , ] leave this world better than we found it and leave today better than we found it, then our responsibility is not necessarily to. make the right choice.

[00:33:33] Mike: It's to the responsibility to make a choice and follow through and commit to that choice, whatever that is. If I'm hearing you right, if I receive that where it's like, okay, I'm going down this path. Well, keto it's steps or whatever it is, going down this path and I'm going on this path, and until, what would be the until?

[00:33:50] Mike: How do you know if it's. You said, is it giving me the results that I want? Well, how long do we wait to see if we're getting those results? Is it 30 days? Is it 60 days? Is it a year, 12 months? Like I committed to 12 months, for that process and now the 12 months is up. It's like, cool, what is my next, that's why I mentioned, but the refined is my next move.

[00:34:10] Mike: But, how long do you encourage someone to wait and to see if their results, and I'll kick it to, to.

[00:34:14] Nate: That's a good question. , I just kinda wanted to like, go back to the other aspect of what I think is important there is humility, right? So if, when I come to you guys and I'm like, Hey, I'm an operator, I wanna go to be an owner, and you're like, all right, you need to hire someone. And I'm like, but I do it better, right?

[00:34:27] Nate: Like, I can't let go of control. I can't see control in certain environments. I'm never going to a complete your system and I'm never gonna get the results that you told me I was gonna get because I couldn't let go of that thing and just have the humility to show up and be like, just tell me what to do, man.

[00:34:42] Nate: And then to your question, Mike, about how do you see results or like what is the end goal? Because like, like, at the end of the day, fitness is an ongoing process. in my opinion, I'll never have a perfect squat. I could work on my entire life. I work on it every single day.

[00:34:53] Nate: I did squats today, and it, they weren't perfect. And I, there's always something I can like, so I can adjust. So like, the road is never ending. It's like, how far do you want to go along those, but in terms of what you're talking about, if it sounds like, all right, well I'm tracking stuff because I wanna see weight loss.

[00:35:06] Nate: Well, what would you consider a win? Is it, I dropped five pounds? Is it, I dropped 40 pounds? , What is that to you? Because that's different. Like if it's like, I need to lose five quick pounds. All right, well you could probably hit that goal in like a month. No problem. You're like, man, I need to drop a hundred pounds.

[00:35:20] Nate: This is like a lifestyle change I need to make. You need a lot. At least a year, probably more like two years. And the reason for that is because I think that number one, you need to lose the weight. And then number two, you need to maintain the weight loss, which is a very unsexy topic that no one talks about.

[00:35:32] Nate: Cause it doesn't sell books and. But if you don't reset your body's natural set point, it's gonna all be like, it's gonna hit through you with the biggest loser, which by the way, 99 , percent recidivism rate on that. Like they, everybody gains their weight right back because they don't let it sit long enough for their body to actually be like, okay, I exist at 180 pounds now rather than 280 or whatever.

[00:35:51] Nate: It's, so that's like resetting your body's natural set point. Very, very important. So I like to have a little longer runway. So previously I used to sell like three month program. , now I'm trying to make sure that people know like, Hey, this is at least a year long process. Even if you're trying to lose 10 pounds, probably still need to allot a year to be thinking about your fitness and to be like, involved with this.

[00:36:09] Nate: And then the last thing I'll say on that is that , one metric that I think I can say like globally applies to everybody in terms of how do you have vibrant health? How do you make sure your body's processing carbohydrates correctly? How do you make sure that your energy's on point? And that's the waste to height. And you measure your waist site, you're like narrowest point of your belly, so like an inch, half inch above your belly button, and then divide that an inches by your height. And once you get that number to about 0.46, I found to be the magic number. What that tells me is a couple things.

[00:36:37] Nate: Number one, your visceral fat levels , are lower and visceral. Fat is the fat that goes around your organs. It's underneath your skin. . People go like, oh, I've got some fat to lose here. That's subcutaneous fat. It's pretty innocuous. Maybe you don't like, it Doesn't matter. It's not gonna. Visceral fat's. The next level that starts strapping around your organs, it starts releasing cytokines, which are like very, like not toxic, but infl inflammatory causing so they can cause more inflammation. They can give you like feeling similar to arthritis. So the more visceral fat you have, the worse you're gonna move, the worse your knees are gonna feel.

[00:37:06] Nate: And then, but visceral fat again is a protection mechanism for your body because after you have enough visceral fat, your body starts developing organ fat, which is so organ starts or fat starts creeping through your, kidneys and your livers. That's when you start developing fatty liver. More as an aside.

[00:37:19] Nate: So there was a study, maybe it was a study, maybe it was just like a, kind of an amalgamation of information, but people who needed a new liver, , they would go to friends and family and be like, Hey, like anyone can donate part of a part of a liver. Cause you give 'em part of a liver that can grow back.

[00:37:32] Nate: And of the people who raised their hand and said, yes, I can do, I am healthy enough to donate part of a liver. So this is a group that is self-selected that says I am healthy enough to be able to donate. , not people who are like three 50 pounds, not people who are alcoholics, right? So it's already a group that's self-selected down to pretty healthy.

[00:37:46] Nate: I'm fine. 80% of those people were not eligible to be donors because they already had some sort of onset of fatty liver disease. This is an epidemic. This is crazy. Okay, so once you start having that, your body starts shutting down. Your metabolic functions are are not working as well, you're not processing out toxins as well.

[00:38:05] Nate: Your liver's not working quite as well. You're not getting the insulin sensitivity, so your body is stacking more fat into fat storage rather than putting it into muscles. So it's this whole just negative downward spiral. So that's why I think the 0.46 of waste to height ratio is critical.

[00:38:20] Nate: If you want to lead a long healthy life, that's free of toxicity, inflammation and that gives you the ability to have like eat your food and be able to process it appropriately. I think that's kind of a non-negotiable. So I was to push people towards that first. Like you wanna bulk up, you wanna gain a lot of size.

[00:38:36] Nate: Great, let's get that bo, the waist height ratio to 0.46 and then your body will be, actually, it'll be much easier for you to gain muscle long.

[00:38:44] Andrew: It's awesome,

[00:38:44] Andrew: man.

[00:38:45] Andrew: Yeah, this is, this is super good and, some really good stuff for us to consider. So I love where your, your head's at, and I, I know right after this podcast, I'm gonna grab the the tape measure, that my wife has, we're gonna, we're gonna do a little math.

[00:38:58] Andrew: So tell me about, personal life. I'd love to maybe dive in on that. Like, you, you obviously a father as well, you're a business owner. We had an opportunity to hang out you know, the three of us and, and 97 other dudes in Austin for a weekend and, go into the front row dad's retreat and have, an incredible transformational experience.

[00:39:16] Andrew: As fathers, as men, as business owners and all the above. Like how do you manage all of that and, find a way to, to hit the gym and, and do be healthy and do all these things. What are some thoughts there that come up for you?

[00:39:28] Nate: So I. As like, as I become a father, it almost became more important for me to have my physical health be on point because

[00:39:36] Nate: Now, I, I have a, so I have a four-year-old daughter and a two-year-old son, and they're both a little bit like, they're both animals. They love to play, they love to run, they wanna like, they wanna be active all the time.

[00:39:46] Nate: And I found if I don't have my physical health on point, like if my cardio's not there, like I can't show up like the father, I would like to. So I just, I think that, a having some time to myself to. decompress, put some energy out. I think the gym is still, , I don't, I know a lot of people don't love the gym, but I feel like for me it's a place where I can expend energy and kind of get some, refill my cup.

[00:40:08] Nate: And having that is critical for me to show up big for my family. So if I don't have that in my life I'm shorter tempered, I'm less patient, my body doesn't feel quite as good. So if that means I have to wake. Earlier than everyone else, go to the gym and come back. So I can still take the kids to school then that's what it's gonna be because it's not an option for me at this point.

[00:40:25] Nate: It's something that like that has to happen because I know the value that it has, not just for me and my health, but for the health of my family and the the ability for me to be the man that I want.

[00:40:34] Andrew: That's

[00:40:34] Andrew: awesome.

[00:40:35] Mike: Have you, have you, um, experienced. , uh, I'm assuming you have like, I think about the listener hearing that. It's like, I don't really feel like doing that shit, man. Like, uh, I'm tired, that sounds great in theory, Nate, but that's shit's not gonna happen. You don't understand my circumstance.

[00:40:51] Mike: Like, I have this going on and I cannot make that happen in the mornings and I can't do that like, you, , what would you say to that person who might be listening? You know, if it's a dad or a mom or anyone that's. Good for you, buddy. I'm glad you can do that.

[00:41:06] Nate: Yeah. And I get that. a lot too. , , like, there are people who are way busier than me, right? And I get that, and I, like, I'm blessed to have my own business and I can finagle and set the rules and like mess around and do stuff. And that's a, huge blessing in my life. I love it.

[00:41:18] Nate: But I also have people who are busier than me who are getting this in. And when I say like, you need to exercise, you don't need to go to the gym and do a squat workout, you need to move your body. That's the only thing. So in my, book, the Million Dollar Body Method, I talk about the seven daily investments, seven things that you can do every single day to prioritize your health.

[00:41:34] Nate: And one of them is train for 30 minutes. All you gotta do is get outside, take a 30 minute walk. And I guarantee you that when you finish that walk, you're going to feel better than you did before. You're gonna have more energy. You're going to be able to like, have more patience. You're gonna have better thought process in your business.

[00:41:51] Nate: Like it's amazing the thoughts you have on walks. Like when you deliberately pull yourself outta the business, when you're like, oh, I'm so busy, I have to do these things. And you force yourself to stop and take a walk. You come back rejuvenated, you come back with better ideas, you come back with more product.

[00:42:04] Nate: So I, I think it's a non-negotiable if you want to have success. So you have to find time, and it doesn't need to be 30 minutes in the morning. It can be three 10 minute walks. It can be two 15 minute walks and you can bring your kids along with you. You know, like I got seven kids at home. Well make it a family affair.

[00:42:18] Nate: Put 'em all on your back, put 'em in a stroller, and now make it a little harder for yourself. But you have to get out there and you have to do something. So I think walks one of the easiest way to start. So in my program by Mastermind, I have three tracks. Number one. All we gotta do is walk. That's the only thing you need to do.

[00:42:33] Nate: You don't need to do anything else. With the goal of over the next six to 12 months, you get up to the point where I, of what I call a thirty fifteen three, so that's 30 minutes on a 15 incline treadmill at a three speed. It's one of the greatest workouts of all time. It's recovery, but it's also cardio you.

[00:42:49] Nate: You sweat a lot, you burn it off, you burn a ton of calories, but you leave. Rejuvenated and not beat down ankles. Don't hurt your back. Doesn't hurt. It's fantastic. So that's the big goal of the first track. The second track is walk for three weeks and then start building up into the gym.

[00:43:02] Nate: And the third track of people who are just like, I was a college athlete. I'm already working out. Let me add 'em, put me in coach. And those people go straight to the gym. So most people, I'm not saying, all right, let's go. Let's go bank. Some weights around. First thing that's probably 15% of the people I talked.

[00:43:16] Nate: So for anyone else who's listening who's like, man, I can't do that. You need to get out and outside and walk. Does that mean you have to wake up 10 minutes earlier than do it? Right. Because it's not, about you, it's about your family, it's about your business. , and you need to make that a priority.

[00:43:30] Nate: And if if you want facts, if you want us, just see , that. This is possible. Every Sunday you get a notification in your iPhone that says how much screen time you. Every Sunday, you know that you spent two and a half hours on your phone every single day. How many Netflix series have you been through in the last month?

[00:43:45] Nate: there's time you need to create it because , if you don't create , time for your wellness. Time will be created for your sickness and you're not gonna like that as much.

[00:43:53] Andrew: Hmm.

[00:43:53] Andrew: I love it.

[00:43:54] Mike: Yeah. That's

[00:43:55] Mike: great. It's simple to do, but it's simple to neglect. And Andrew and I have riffed on this so many times , on like our earlier episodes, and that's really what we wanna inspire. So listener, I, I would encourage you, it's just like what Nate's saying is just start, , think , , the movement, the walking I, I shared in previous episodes about being, you know, when we were in the hospital, it was just like walk movement.

[00:44:14] Mike: That was it. That's where it all started. It was just like, Walking is so easy to do, but it's easy to neglect and I'm really glad I didn't know where you were gonna go with that. But I'm glad that you said that because we've talked about it on the show, , without my science, , you know, understanding of health like you are, uh, it's just movement.

[00:44:30] Mike: Emotion creates emotion. It creates also those thoughts like you said, , and that some of my best. Thoughts came from walking. So I'm really glad, , that you brought that in. And, and one last thing and I'll kick it to Andrew is, is can you just talk about breath work? Do you encourage and teach anything that has to do with breath during that walk or during , , the workouts?

[00:44:47] Mike: Like anything that you have, , noticed that makes a difference, if anything at all, if breath is something , you teach to your clients.

[00:44:54] Nate: So I haven't really delved into breath work as far as what I teach the clients. I still, I have a practice where every morning I try to get. Minimum of 10 minutes of breath work myself. So generally just like nasal breathing, practicing just inhaling, focusing on the breath, kind of resetting, almost like meditative.

[00:45:10] Nate: And then I always finish up with like one to three rounds of a whim, Hoff breathing that 30 like deep inhales and deep exhales with like the hold on, the final exhale. I feel like that gets my central nervous system up. I feel really good for the beginning of the day. I have tons of energy.

[00:45:22] Nate: My, mindset is on point. And then in terms of the gym, what I like to do is I like to prioritize nasal breathing. I read a book called, the oxygen advantage that I thought was, incredibly powerful. It talked about how even though we don't get as much oxygen when we breathe through our nose, oxygen only releases in the presence of carbon dioxide.

[00:45:40] Nate: So if you're taking these big, like mouth breaths, you can get like 98, 90 9% oxygen perfusion in your blood, but you're not gonna get as much of that oxygen to release. On the flip side, when you have 94%, 95% oxygen perfusion from nasal breath. That five or 6% of, CO2 in your blood forces the oxygen to release.

[00:45:59] Nate: So you actually get more bl air to your, more oxygen to your tissues with the nasal breathing. So I try to focus on that at, during the, during my time in the gym. I keep my mouth shut as much as possible. And I'm actually right now for the Low Carb Puzzle podcast, I do 30 day challenges a a lot, you know, like I said, the N one experiment's my favorite. But I'm, right now I'm doing a mouth taping at night. So I take a little electrical tape and I put it over my mouth and then I put my mask on and my wife is like, do not look at me, you. So weird. So that's, I'm gonna trying that out and I'm been tracking it on my aura ring, so

[00:46:27] Nate: I'll, I'm gonna kinda have the

[00:46:28] Nate: data there

[00:46:29] Mike: My wife Lindsay has mouth, has been taping her mouth for like the last month and like legitimately like has her mouth tape when I'll come downstairs and I'm like, he looks so weird, dude. Like, what are you,

[00:46:42] Andrew: I didn't know this was a thing that they're like, people were literally taping their mouths shut. Huh? That's like

[00:46:46] Mike: Yeah, yeah,

[00:46:47] Nate: There's actually tapes specific companies that make tapes. So I, I just message a company called Hostage Tape and they're gonna send me some to try out for the

[00:46:54] Nate: challenge.

[00:46:54] Andrew: There we go. Okay, cool. Well, we'll include the link to some hostage tape in the show notes. If you wanna, if you wanna hit it up, if you have an affiliate link, send it over, Nate, we'll, we'll include yours,

[00:47:03] Nate: I haven't, I have not tried it yet. I dunno

[00:47:05] Nate: how how it

[00:47:05] Nate: goes.

[00:47:06] Andrew: Fair, fair

[00:47:07] Nate: I can say this black electrical tape is doing a

[00:47:09] Andrew: Yeah, .Fair enough. Cool. Well, hey, we always ask our guests three uh, powerful questions before the end of each episode.

[00:47:16] Andrew: And the first one is, what do you think the world needs most right now? Nate, what would you say?

[00:47:21] Nate: I think , the world needs leaders who. Who shut the fuck up and showcase what to do with their actions. I think that there's a lot of talk, social media breeds this, people standing in front of Ferrari being like, look at me. Look at me. But I think with like, the people that I admire the most are the people who, who stand up and live the life that they're actually promoting.

[00:47:40] Nate: Right? And we need people like that where we can see them as an example, because I'm sick of these day one evangelists who are like, oh, you have to try keto. I've been doing it for three days. It's so good. And you're like, talk to me in six years, dog. Like I, we don't need more talkers, we

[00:47:53] Nate: need more Do.

[00:47:54] Mike: Mm. All right. Yeah, that's good. I like the passion there, brother. That's good. Uh, second question is, what are one to three books that you think people should read? I know you mentioned the Oxygen Advantage, but uh, two or three others

[00:48:08] Nate: One book that I, that I absolutely just love and I read, probably I'll try to get it once a year if not more, is never Split the Difference by Chris Voss, the F FBI hostage negotiator. And I feel like that's a book that's been brought up on the podcast before.

[00:48:22] Andrew: Yes, it has for.

[00:48:23] Nate: it's just so good and his stories are amazing and like, yeah, I just love the way his, the storytelling, I love all the things he talks about in terms of negotiating in your daily life.

[00:48:32] Nate: I just thought it was like, it is entertaining, it was actionable, and it makes you feel you're kind of like this savant in normal conversations. You're like, I'm gonna negotiate for that. So I would say that one. And then there's a book called The Power of Your Subconscious Mind that I try to read once a year.

[00:48:45] Nate: I don't always read all of it. It kind of, it's gets pretty repetitive over the course of it. But there's different sections on talking about like finances or health or injury or whatever else. But it talks about how to speak to your subconscious mind in a way that can help you like it's, it's a little woowoo, but like manifest the things that you.

[00:49:02] Nate: Right. And I don't necessarily, you know, I don't know where, like, where you stand on like the WOOWOO spectrum, but I know for a fact that how we speak to ourselves really matters. Kind of going back to what you talked about earlier, Mike, with your identity and if your identity becomes, like just from a fitness perspective, like if your identity is always, I'm not an athlete.

[00:49:20] Nate: I've never been an athlete. And that's your subconscious talking to yourself all the time. Then going to the gym is always gonna be a struggle. You're never gonna enjoy it. It's always gonna suck. It's always gonna take work and effort. If your identity is, I'm someone who works out cause it matters. It's important to me and it's up.

[00:49:32] Nate: Like it makes me better every single time I go to the gym. I get better and better then, then you don't have to worry about if you're motivated or not because you know that , it's something that you just do all the time. So I think that book is really powerful in just kind of teaching you how to speak to your subconscious in a powerful.

[00:49:49] Andrew: Hmm.

[00:49:49] Andrew: Awesome, man. Thank you so much. Final question what does it mean to you to be better than Rich? What would you say?

[00:49:56] Nate: Well, I think that being rich is great and gives you the ability to do a lot of different things, but there's not a lot of people in my life who I look up to and admire for their money. Right. , it's their generosity. It's their humility, it's their willingness to like give back. So I think to me, better than rich means that you take the people that are around you with you, you bring , the median of like, of the people you surround yourself with, of your circle. You bring everyone else up. And I think that, doing that through generosity, through encouragement, through pouring into others is critical to living a life that's better

[00:50:31] Nate: than.

[00:50:31] Andrew: Nice.

[00:50:32] Mike: Well, thanks. Yeah, thanks so much. I have to ask you, I know you mentioned it a couple of times throughout and, and I'm sure as some listeners listen to this episode, million Dollar Body Method, the podcast resources where could some of our audience learn more about you, what you're up to?

[00:50:47] Mike: If If they wanna reach out, they wanna connect, are some things that you could, could share with?

[00:50:51] Nate: Well, if you wanna check out the book, that's where I have the Seven Daily Investments. I have a 28 day plan for nutrition basically. Better than Rich listeners can go to get nate's book.com and just grab a free e-book there. It's also available on Amazon, and the audible copy just went up like a week ago, so you can on Audible, you can get on Amazon, you can get it for free, e-book, whatever you want.

[00:51:08] Nate: You can also find me at the Low Carb Hustle podcast. We talk about all things fitness, nutrition. It's not just talk , banging down your throat with, keto and low carb stuff. And then at low carb hustle on Instagram. Those are the best places. Follow me around

[00:51:20] Nate: if you'd like.

[00:51:21] Mike: Great at Low Carb Hustle. Low Carb Hustle podcast. Get nate's book.com. Thank you so much for that. , Nate and listener, thank you so much for joining in. Andrew, thank you for being here. , and assuming. That this episode helped you. It's your turn listener. Help others by sharing with a friend.

[00:51:37] Mike: Subscribe on YouTube. Leave a reading and review on Apple and Spotify. And as always, remember, leave today better than you found it. Till next time, we'll see you then.