N1 Fitness Podcast: Sustainable Fat Loss for Busy People

Losing weight is hard, but there are ways to make your fat loss journey easier! Specifics include… -How to actually stay accountable -Setting up your kitchen -Ways to make food prep easier -Taking the lifestyle approach -Tracking your progress -Reaching goals and celebrating wins -Getting through mental and emotional roadblocks -- 1-ON-1 COACHING Nutritional Coaching Workout Programming FOLLOW MARCUS Facebook Instagram YouTube

How do you truly know if you're hungry or you simply have a craving? Specifics include… -Defining hunger and cravings -The primary differences between the two -Physical signs of both -The most filling foods -How to mitigate hunger completely -How to work around cravings -- 1-ON-1 COACHING Nutritional Coaching Workout Programming FOLLOW MARCUS Facebook Instagram YouTube

Bill is an evolutionary psychologist and in this episode we're delving into some fundamental evolutionary psychology and what makes us happy. Specifics include… -The unique cooperation abilities among humans -Attracting mates and passing on genes -Balancing complacency and drive -Handling rejection and the need to fit in -The purpose of embarrassment and shame -Why we persuade, exaggerate and lie -Our natural tendency to compare ourselves to others -Water cooler talk, gossip and storytelling -Learning from others mistakes vs. our own -Are we monogamous? -What tinder shows us about sexual preferences -- 1-ON-1 COACHING Nutritional Coaching Workout Programming FOLLOW MARCUS Facebook Instagram YouTube -- CONNECT w/: BILL The Social Leap

Marcus is candidly chatting about what 3 Aussie dudes taught him one winter in Poland. Specifics include… -How I got denied from University -Backpacking Europe for 5 months -Daypacks and minimalism -How I told my Mom I might come home -How a simple question completely changed my life -Going to movies and restaurants alone -Becoming a better conversationalist -Getting feedback from strangers -Living in Latin America -- 1-ON-1 COACHING Nutritional Coaching Workout Programming FOLLOW MARCUS Facebook Instagram YouTube

Marcus is outlining how to order fat loss friendly food at restaurants. Specifics include… -How many calories are in restaurant meals? -The best protein, carbs & fat options -Sauces & dressings -How to modify meals & ask for what you want -How to get over being 'that customer' -Specific examples of modifying meals on the fly -7 quick-tips when eating out -- 1-ON-1 COACHING Nutritional Coaching Workout Programming FOLLOW MARCUS Facebook Instagram YouTube

Diana is on the show to provide us with the often unheard side of the story around meat. Specifics include… -Meat, cancer and diabetes -Are meat-free diets healthier? -B12 supplementation -Animal protein vs. plant protein -Beyond burger and lab grown meat -Greenhouse gas emissions -Could we remove all cattle and crop the land instead? -Water requirements for beef production -Ethical ties between nutrition, environment & meat -What does a cows life actually look like? -- 1-ON-1 COACHING Nutritional Coaching Workout Programming FOLLOW MARCUS Facebook Instagram YouTube -- CONNECT w/: DIANA Website Instagram

Marcus is outlining the most effective ways to track your fat loss progress. Specifics include… -The scale -Daily or weekly weigh-ins? -Pictures -Using the mirror -Clothing -Measurements -Body fat calipers -Machines and fancy tech -What I do with my clients -- 1-ON-1 COACHING Nutritional Coaching Workout Programming FOLLOW MARCUS Facebook Instagram YouTube

Marcus is providing 4 practical ways to increase your libido and optimize sexual function. Specifics include… -Why do we have a sex drive? -The role of testosterone and estrogen -What are we attracted to and why? -Nutrition tips for enhancing libido -Movement recommendations for sexual health -Sleep and libido -Stress, sexual function and libido -Supplements and drugs -- 1-ON-1 COACHING Nutritional Coaching Workout Programming FOLLOW MARCUS Facebook Instagram YouTube

Marcus is outlining who the keto diet may be for, who it may not be for and if you're going to implement it how you should do so. Specifics include… -What is ketosis? -How does keto work for fat loss? -Keto food options -Carbs are water weight -Dealing with hunger -Using fat for fuel vs. using body fat for fuel -Keto friendly supplements -Performance -Long term sustainability -Better and worse versions of keto -- 1-ON-1 COACHING Nutritional Coaching Workout Programming FOLLOW MARCUS Facebook Instagram YouTube

In this episode Marcus is delving into just how fast you can lose fat and all the factors at play that dictate your rate of loss. Specifics include… -The fastest possible way to lose fat -Males vs. females -Fat loss vs. muscle gain -How effective is exercise for fat loss? -Does age impact fat loss? -The role of genetics and stress -Medications and fat loss vs. water weight fluctuation -Depression -3 take home tips to lose fat and sustain your losses -- 1-ON-1 COACHING Nutritional Coaching Workout Programming FOLLOW MARCUS Facebook Instagram YouTube

Immune health has never been more important so in this episode Marcus is outlining how the immune system works in straightforward terms and what to do in order to optimize it's function. Specifics include… -What is the immune system? -Why viruses don't want to kill you -What suppresses your immune system? -The 'immune budget' concept -Autoimmune conditions -Does the flu actually kill people? -8 practical tips to optimize your immune health -- 1-ON-1 COACHING Nutritional Coaching Workout Programming FOLLOW MARCUS Facebook Instagram YouTube

My boy Danny Lennon is back on the show for a second time and we're chatting about all things podcasting. Specifics include… -Why did you start podcasting to begin with? -How do you go about sourcing guests to interview? -How do you prepare for podcast interviews? -What's the recipe for a good question? -What I think makes Danny a great interviewer -Who are some of the best podcasters right now? -Do you go back and listen to your old podcast episodes? -How to grow an audience -- 1-ON-1 COACHING Nutritional Coaching Workout Programming FOLLOW MARCUS Facebook Instagram YouTube -- CONNECT w/: DANNY Website Instagram Twitter

Karmen and Krista DeCamillis are back on the show today for part 2 of our role reversal interview. In this episode they ask me about… -3 top tips for someone starting on their fat loss journey -What's harder, the physical or mental aspects of weight loss? -What podcasts do you listen to? -How do you keep up with the media health trends and documentaries? -Do you work with vegans and vegetarians? -What are your thoughts on the ketogenic diet? -What do you think of cleanses and detox diets for fat loss? -How do you order at restaurants? -What does a typical day look like for you? -Do you have any productivity tips to share? -What do you eat in a day? -- 1-ON-1 COACHING Nutritional Coaching Workout Programming FOLLOW MARCUS Facebook Instagram YouTube

My clients the DeCamillis sisters are on the show today and the roles are reversed, they're interviewing me! Specifics include… -How has my business and personal life changed due to Covid-19? -What is different about your programs vs. other programs? -Who type of person has the most fat loss success in your experience? -95% of diets fail, why do you think that is? -Have you worked with clients that self-sabotage? -What's the most common weight loss complaint you come across? -How valuable is weighing yourself as far as weight loss goes? -What is your favourite treat meal? -How do you know when to adjust a program to avoid plateaus? -How do you handle cravings and do you indulge in them? -What is the best type of exercise for fat loss? -How accurate are devices like Apple watches and the Fitbit for assessing calories burned? -What are your thoughts on the BMI (Body Mass Index) -- 1-ON-1 COACHING Nutritional Coaching Workout Programming FOLLOW MARCUS Facebook Instagram YouTube

Nelson Dellis is on the show and he's sharing all of his memory improving insights with us. Specifics include… -How much of your memory is determined by genetics? -Nelson's 3-step memory process -How to use sex and humour as a memory tool -The role of smell and memory -How to remember names -How to remember where you put your keys -Diet and brain health -- 1-ON-1 COACHING Nutritional Coaching Workout Programming FOLLOW MARCUS Facebook Instagram YouTube -- CONNECT w/ NELSON: Website YouTube Book

Marcus is chatting about how and why his nutritional coaching clients eat carbs at night even when their goal is fat loss. Specifics include… -Does eating carbs after 6pm cause fat gain? -What if we didn't eat fat after 6pm instead? -When are we most likely to indulge throughout the day? -Why ChronoNutrition isn't practical -Carb intake and sleep quality -Carbs and mental clarity -Why practical is better than 'optimal' -- 1-ON-1 COACHING Nutritional Coaching Workout Programming FOLLOW MARCUS Facebook Instagram YouTube

*I hope you're taking care of yourself, each other and staying safe.* Marcus is chatting about why some folks are able to seemingly eat whatever they want and still stay lean, while other folks really struggle to lose weight. Specifics include… -That friend, co-worker or cousin that can eat whatever they want -Do vacation eating habits reflect real world eating habits? -Do you know how your partner eats? -The overweight salad eating co-worker -What do Mr. Rodgers and slow metabolisms have in common? -What underweight men can teach us about calorie intake assessment -The curse of having a 'favourable memory' -Did Michael Jordan really get cut in high school? -A slow metabolism is a blessing -- 1-ON-1 COACHING Nutritional Coaching Workout Programming FOLLOW MARCUS Facebook Instagram YouTube

*Being that this situation has evolved since the recording of this podcast, I'd no longer recommend activities such as tennis, basketball & golf.* Marcus is chatting about how to set yourself up to stay fit and healthy during Coronavirus. Specifics include… -Movement considerations and focusing on what you can do -Home exercises with no equipment needed -How to eat for maximum health and immune function -How much sleep do you need right now? -How to increase sleep quality -5 stress management tools to keep your mental and emotional health on track -- 1-ON-1 COACHING Nutritional Coaching Workout Programming FOLLOW MARCUS Facebook Instagram YouTube

Marcus is sharing one of the most important concepts that his Mom instilled in him when he was just a wee lad and why you might want to implement it too. Specifics include… -How 7 words altered my entire perspective -Does life happen for you or to you? -How important is responsibility really? -Running late? -How to shift your perspective -Doing what you love and loving what you do -Are you a people pleaser? -- 1-ON-1 COACHING Nutritional Coaching Workout Programming FOLLOW MARCUS Facebook Instagram YouTube

Marcus is sharing his thoughts on cleanses and detox diets for fat loss. Specifics include… -How do cleanses & detoxes work for fat loss? -Mistaking changes in muscle and liver glycogen for fat loss -What do you do after your cleanse or detox? -Monetary incentives for folks recommending these methods -What to do instead… -- 1-ON-1 COACHING Nutritional Coaching Workout Programming FOLLOW MARCUS Facebook Instagram YouTube

Marcus is outlining how fast (or slow) you start to lose muscle after taking a break from the gym. Specifics include… -How quickly do you lose muscle after not working out -How muscular swelling can be confused with muscle loss -Do advanced trainees lose muscle slower? -How diet impacts muscle loss -The most effective way to maintain your muscle -- 1-ON-1 COACHING Nutritional Coaching Workout Programming FOLLOW MARCUS Facebook Instagram YouTube

Marcus is outlining how to reach your health and fitness goals while still staying social. Specifics include… -The reason it can be difficult to eat healthy in social situations -Hiking buddies vs. party friends -Managing the expectations of others & dealing with snarky comments -Checking in with yourself and establishing your needs and wants -How I stay social & healthy -7 ways to stay social that contribute to your health goals -- 1-ON-1 COACHING Nutritional Coaching Workout Programming FOLLOW MARCUS Facebook Instagram YouTube

Marcus is answering your questions in this episode of the podcast. Specifics include… -What do you do when someone gives you a gift like chocolate or dessert? -What do you think about obesity or excess fat being a chemical imbalance? -What are your thoughts on testosterone boosters? Do they work? -Should I workout when I'm sick or just rest? -Do you schedule your meals around your workouts to optimize recovery? -- 1-ON-1 COACHING Nutritional Coaching Workout Programming FOLLOW MARCUS Facebook Instagram YouTube

Robb Wolf is here to chat all things salt! Specifics include… -How did salt originally get a bad health wrap? -Are salt and sodium the same thing? -Why does your body even need salt to begin with? -Why healthy eaters need to eat more salt -How much salt should you consume? -How to track your salt intake? -Using salt as a hangover remedy -Robb's current diet and how to improve your performance -- 1-ON-1 COACHING Nutritional Coaching Workout Programming FOLLOW MARCUS Facebook Instagram YouTube -- CONNECT w/ ROBB: Website Podcast LMNT

Marcus is chatting all about intermittent fasting, who it's for, who's it's not for and how it works specifically in regards to fat loss! Specifics include... -Is Intermittent Fasting effective for fat loss? -Who might want to try implementing IF? -Who should not implement this strategy? -How does Intermittent Fasting work? -- 1-ON-1 COACHING Nutritional Coaching Workout Programming FOLLOW MARCUS Facebook Instagram YouTube

Nir Eyal is on the show and we're talking all about how to break bad habits and build good ones. Specifics include… -Is distraction a new phenomenon? -Why do we get distracted? -Mastering the internal triggers that distract you -Why to-do lists suck -How to manage your external triggers -Using 'pacts' to hold yourself accountable -Is willpower a finite resource? -- 1-ON-1 COACHING Nutritional Coaching Workout Programming FOLLOW MARCUS Facebook Instagram YouTube -- CONNECT w/ NIR: Website

Marcus is outlining exactly what to do in order to minimize jet lag when changing time zones and how to avoid Monday morning fatigue! -- 1-ON-1 COACHING Nutritional Coaching Workout Programming FOLLOW MARCUS Facebook Instagram YouTube

Dr. Mike is back on the show and we're chatting all about marijuana, CBD and how to mitigate the negative effects of a TBI. Specifics include… -The difference between CBD and THC -How sativa, indica and ruderalis got their names -Is marijuana more potent now than it was in the past? -CBD and marijuana delivery methods -What to do after a TBI nutrition, exercise, sleep and supplement wise -CBD, inflammation and appetite -Marijuana, libido and the healthy user bias -- 1-ON-1 COACHING Nutritional Coaching Workout Programming FOLLOW MARCUS Facebook Instagram YouTube -- CONNECT w/ MIKE: Website

Marcus is chatting about why 'cheat meals' or 'treat meals' or insert whatever word you prefer here make you feel…not so great! -- 1-ON-1 COACHING Nutritional Coaching Workout Programming FOLLOW MARCUS Facebook Instagram YouTube

John Berardi is on the show today and we're covering a wide range of topics. Specifics include… -How John got over excessive use of drugs and alcohol during his high school days -How he ruthlessly prioritizes and creates balance in his life -Why simply working harder isn't necessarily the answer -Specialization vs. being a 'jack of all trades' -How John has managed his autoimmune condition -Eating ice-cream 5 days per week -A simple exercise John uses to become a better parent -How to cultivate curiosity -Working with Nike, Apple, Equinox and George St. Pierre -- 1-ON-1 COACHING Nutritional Coaching Workout Programming FOLLOW MARCUS Facebook Instagram YouTube -- CONNECT w/ JOHN: Website Instagram Facebook

Marcus explains the evolutionary mismatch we're dealing with right now around our food and movement and how to make it work for you as opposed to against you! -- 1-ON-1 COACHING Nutritional Coaching Workout Programming FOLLOW MARCUS Facebook Instagram YouTube

Marcus is delving into stress and how it can help you look, feel and perform better not only physically, but mentally and emotionally as well. Yes, better… -- 1-ON-1 COACHING Nutritional Coaching Workout Programming FOLLOW MARCUS Facebook Instagram YouTube

Jesse Neate heads up all the retail operations at JJ Bean and we're chatting all about coffee. Specifics include… -Sourcing beans from all over the world -The life of a coffee bean -What dictates the taste of different beans -Light vs. medium vs. dark roasts -Determining the caffeine content in your coffee -What makes a good cold brew? -The proper way to taste coffee -Blends vs. single origin -How long does coffee last before going bad? -Comparing french press, drip & pour over -- 1-ON-1 COACHING Nutritional Coaching Workout Programming FOLLOW MARCUS Facebook Instagram YouTube -- CONNECT w/ JJ BEAN: Website

Scott Young is on the show today and we're talking all about ultra-learning. Specifics include… -Why learning is important for all of us -How to reframe your prior associations with learning -Leveraging what you've learned in the past to your advantage in the present -The most important learning principle, directness or 'transfer' -Is going 'all-in' always the best route to take? -Is it better to 'batch' or 'space out' your learning? -The best and worst language learning apps -How to avoid procrastination -- 1-ON-1 COACHING Nutritional Coaching Workout Programming FOLLOW MARCUS Facebook Instagram YouTube -- CONNECT w/ SCOTT: Website

Marcus is sharing his thoughts, insights and experience from his 10-day silent Vipassana retreat! No talking, no touching, no eye contact, no phones, no books, essentially zero outside stimulation, this is what happened... -- 1-ON-1 COACHING Nutritional Coaching Workout Programming FOLLOW MARCUS Facebook Instagram YouTube

Lyle is back on the show and we're chatting all about the pros and cons of birth control and how it relates to body composition! Specifics include… -How does the menstrual cycle work? -What causes cycle related cravings? -What is birth control doing in the body? -The most common forms of birth control and how they work -What are the best and worst forms of birth control health-wise? -Does birth control impair fat loss? -Lyle's opinion on the best overall form of birth control -- 1-ON-1 COACHING Nutritional Coaching Workout Programming FOLLOW MARCUS Facebook Instagram YouTube -- Connect w/ Lyle: Website Facebook

Are you an abstainer or a moderator? Marcus is chatting about the everything in moderation approach and why it's likely not a solid fat loss strategy for a lot of folks! -- COACHING w/ MARCUS Nutritional Coaching Workout Programming FOLLOW MARCUS Facebook Instagram YouTube

Dr. James Hoffman is on the show and we're talking all about recovery. Specifics include… -What does it mean to be and feel recovered? -What should we prioritize when it comes to recovery? -Signs of being under-recovered and over-trained -The value of support, community and communication -Supplements for recovery -The effects of massage, cupping, dry needling, ice baths, steam rooms, sauna and cryotherapy -- COACHING w/ MARCUS Nutritional Coaching Workout Programming FOLLOW MARCUS Facebook Instagram YouTube -- Connect w/ James: Instagram Facebook Recovery Book

Today I'm outlining the who, what, where, when and why around the 30-Day Fat Loss Challenge starting September 15th! CLICK HERE for the 30-Day Fat Loss Challenge -- COACHING w/ MARCUS Nutritional Coaching Workout Programming FOLLOW MARCUS Facebook Instagram YouTube

Agnes Kowalski is on the show to chat about changing your mindset around money and how to make more of it! Specifics include… -How should we approach money to begin with? -How to identify your sub-conscious programming and biases -Positive thinking vs. shifting your beliefs -Are affirmations helpful to make more money? -Why the answer isn't always simply working harder -How does a healthy relationship with money look? -How to stay true to your values around money -How to approach debt from a mindset perspective -Approaching selling & sales with a new lens -Taking responsibility for your finances Subscribe & enjoy! -- COACHING w/ MARCUS Nutritional Coaching Workout Programming FOLLOW MARCUS Facebook Instagram YouTube -- Connect w/ Aggie: AngesKowalski.com Instagram Facebook

Marcus is explaining the ins and outs of if it fits your macros (IIFYM) as a diet approach and whether it's right for you as an individual. Subscribe & enjoy! -- COACHING w/ MARCUS Nutritional Coaching Workout Programming FOLLOW MARCUS Facebook Instagram YouTube

Marcus is outlining the 5-steps he's taken to lose 50 lbs and keep it off for over 10 years! Subscribe & enjoy! -- COACHING w/ MARCUS Nutritional Coaching Workout Programming FOLLOW MARCUS Facebook Instagram YouTube

Dr. Mike Israetel and Marcus are chatting about optimising for body composition, health as well as performance and the trade-offs necessary to do so. Specifics include… -3:17 - Nutritional commonalities between all three categories -7:04 - Differences in calorie intake depending on your goal -13:35 - Macronutrient variance (protein, carbs & fat) -23:28 - Alcohol intake -28:08 - Food composition (what type of food you eat) -40:00 - Meal timing and frequency -46:02 - Supplement recommendations Subscribe & enjoy! -- COACHING w/ MARCUS Nutritional Coaching Workout Programming FOLLOW MARCUS Facebook Instagram YouTube -- Connect w/ Mike: RP Website Instagram

Marcus is clearing up the confusion around whether nutrition or exercise is more effective for fat loss! Subscribe & enjoy! -- COACHING w/ MARCUS Nutritional Coaching Workout Programming FOLLOW MARCUS Facebook Instagram YouTube

Ted is a friend and fellow fitness professional with an absolutely incredible story that I'm super excited to share with you! Specifics include… -Dealing with his Mothers death at 14 -How he coped with his brothers kidnapping and murder -How Ted lost and reclaimed his health and fitness -How to rewire your brain after stress and trauma -The 'Blue Zones' and how different cultures cope with death -Ted's morning routine Jimmy Rice Story LINK HERE Subscribe & enjoy! -- COACHING w/ MARCUS Nutritional Coaching Workout Programming FOLLOW MARCUS Facebook Instagram YouTube -- Connect w/ Ted: Legendary Life Podcast Ted's Free Masterclass

Marcus clears up the confusion around whether men and women need to consume different amounts of calories for fat loss! -- Subscribe & enjoy! -- COACHING w/ MARCUS Nutritional Coaching Workout Programming FOLLOW MARCUS Facebook Instagram YouTube

In this episode we discuss Glenn's book Never Binge Again. Specifics include… -Glenn's personal experience with binging -The reptilian brain and the tendency in all of us to binge -The mental reframe of the 'pig' -Defining binge behaviour -Utilizing the terms 'never' and 'always' to your advantage -Abstainers vs. moderators -The science of comfort food -Restriction and an inclusive vs. exclusive mindset Subscribe & enjoy! -- COACHING w/ MARCUS Nutritional Coaching Workout Programming FOLLOW MARCUS Facebook Instagram YouTube -- Connect w/ Glenn: Website

Marcus is clearing up the confusion around quality vs. quantity when it comes to fat loss. Subscribe & enjoy! -- COACHING w/ MARCUS Online Nutritional Coaching Online Workout Design FOLLOW MARCUS Facebook Instagram YouTube

I think you're going to enjoy this one, specifics include… -0:00 - Speed of weight loss and buy in with new clients -5:48 - The balance between putting out correct info yet practical info -11:22 - Does every client need to be entirely self-sufficient nutritionally -18:46 - Coaching an individual as opposed to 'averages' -25:22 - When to use analogies and when other forms of communication work more effectively -30:55 - Telling people what to do vs. asking questions and coming to an answer together -38:49 - The mental and emotional elements that pop up throughout the process -46:50 - The power of body language in communication -53:40 - Separating your goals from everyone else's goals -1:02:39 - Dealing with adherence issues -1:11:37 - Common mistakes that clients themselves make -1:14:45 - What Eric is working on personally as a coach Subscribe & enjoy! -- COACHING w/ MARCUS Online Nutritional Coaching Online Workout Design FOLLOW MARCUS Facebook Instagram YouTube -- Connect w/ Eric: 3DMJ Eric's Instagram

Marcus is answering your questions today and they include… -0:00 - What is the best alcohol to drink? -4:04 - How & what should you order when eating out? -6:26 - Are pastas & breads unhealthy? -8:43 - Is it okay to eat the same foods everyday? -11:34 - Is it better to consume carbs around workouts? -16:22 - How much protein should you be eating? -18:53 - My opinion on the Plant Paradox Book & autoimmune conditions Please share, subscribe & ENJOY! - Coaching: Online Nutritional Coaching Online Workout Design Follow: Facebook Instagram YouTube