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Eat To Perform Podcast

Eat To Perform Podcast

By Paul Nobles
Our approach to eating and doing is just different. This podcast is both fun and hopefully entertaining for people.
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Specifics to Avoid Holiday Pitfalls - Sundays with Dr. Susan Kleiner

Eat To Perform Podcast

Dancing Around the Holidays - Eat to Perform Webinar
In this podcast, Paul Nobles talks about why you need to start preparing yourself for the Holidays NOW. He explains how to handle social functions, manage alcohol and why it's okay to gain some weight.  We end this podcast with a Q&A. Please check out our YouTube channel for clips from this and all of our other podcasts:
September 30, 2022
Do You Want an Extended AP Cycle?
In this podcast,  ETP Founder Paul Nobles talks about the exciting new launch of Eat To Perform Kitchen, covers his own experience with Fat Loss (and why his macros look like Performance macros), and why without activity in place weight loss gets harder.  Click HERE for more information about Eat To Perform Kitchen. Please check out our YouTube channel for clips from this and all of our other podcasts:
September 16, 2022
Why September is One of the Most Favorable Months for Fat Loss (the other one will surprise you) - Eat to Perform Webinar
In this webinar, Paul Nobles speaks with potential Eat to Perform clients about why September is such a popular month for weight loss. He covers why underconsuming is the hardest to overcome, why the more you diet, the worse you get at dieting and answers the question; Should you diet? We wrap up the webinar with a Q&A from our listeners.  Please check out our YouTube channel for clips from this and all our other podcasts:
September 01, 2022
How to Make Progress When it Feels Like You're Letting Things Go Too Far in PR - Lifetime Power Hour
In this podcast, Paul Nobles talks to our Lifetime clients about how to set yourself up for success after things have gone a little off the rails in PR. He covers why you need a six month, one year and five year plan to be successful and he goes in to the history of our Lifetime Membership. He answers questions from Lifetime members ranging from what is the benefit of your macros fluctuating daily to how to stay motivated in PR when you're not seeing physical results? This is a great podcast that covers a lot of ground. We hope you enjoy!
August 29, 2022
How to Get Back on Track in the Fall After a LONG Summer Season - Member Q&A
In this podcast, Paul covers what to do in the Fall after a LONG Summer season that got away from you. He emphasizes the need for 'Mental Relief', how to take back the control and why we need to be realistic about the scale.  There's also a ton of information in this one about our new Eat to Perform Kitchen meals! Take a minute to listen to the exciting new information regarding our NEW meal prep service.  Please check out our YouTube channel for clips from this and all of our other podcasts:
August 19, 2022
Why Higher Calories Longer is A LOT Better (You can extend your AP for better results) - Lifetime Power Hour
Everyone wants to go to Fat Loss Quickly, but in the end it isn't to your advantage. In this podcast, you'll learn why you should push your calories higher in the reset than you do when you move to Performance. Paul will cover why you shouldn't obsess about body weight percentage and tips to deal with PR weight gain.  From Paul: "I'm at 4,000 calories right now and it's a lot of food. But I do it so I can lose 15 lbs instead of 10 whe I do my next Fat Loss Cycle"
August 01, 2022
How to Reset Between Diet Cycles - Eat to Perform Webinar
In this webinar, ETP Founder Paul Nobles discusses the process of resetting between diet cycles and answers common questions related to resets; Why am I suddenly so hungry? Will I continue to lose weight:? What should my workouts look like?  We hope you enjoy! Please check out our YouTube channel,, for clips of this podcast and all of our other podcasts.
July 29, 2022
Discussions with Dr. Susan Kleiner - The ISSN Conference and All Things Creatine
In this podcast, ETP Founder Paul Nobles and Dr. Susan Kleiner cover Susan's trip to the International Society of Sports Nutrition (ISSN) Conference. They discuss ways to educate youth on nutrition, the effects of unconscious eating and all things Creatine.  We hope you enjoy. Please check out our YouTube channel for clips from this and all of our other podcasts.
July 25, 2022
What to Do When Summer is Getting Away From You - Member Q&A
In this episode Paul covers how to make the most out of your Summer. He gives tips on how to get back on track after vacation, why it's good to have a weight range goal, why you should plan your Fat Loss cycle and what can help you if you're doing a mini-cut. We end the episode with a Q&A from our current ETP Members. 
July 22, 2022
Why Calorie Variance is So Important
In this podcast, Paul talks about why calorie cycling is so important, if your workouts need to correspond with the higher calorie days on your plan, and explains how the undulating macro days help your coach predict your lowest weight of the week. He also explains how ETP landed on a six week fat loss cycle, how calories are adjusted during that cycle, and how your coach strategically adds food back into your plan after that six weeks is up while keeping you weight stable.
June 18, 2022
And We're Back with Dr. Susan Kleiner!
In this podcast, Paul and Susan talk about his trip to New Orleans during his reverse out of fat loss, how he approached eating out while he was away, and how monitoring his weight trend within a range has been helpful so he can get the most out of fat loss 2 after the summer. They also dove into some major topics related to the foundation of ETP: the goal needs to be to not diet as long as possible. Dr. Kleiner talks about mental health, osteoporosis, and bone density, and how this is all related to the calories we consume daily.
June 16, 2022
Why Resets Are Important - June Member Call
In this podcast, Paul talks about how he is approaching his reverse out of fat loss, and why. He also discusses how this approach makes Eat To Perform unique. He ends the episode with questions from ETP followers regarding whether or not ETP members track calories vs. macros, and is it better to start in fat loss vs. the performance recomp phase? He discusses how eating more can be mentally challenging, and how the basic premise of ETP supports your health and mental health along the way.
June 12, 2022
Paul's Experience With Fat Loss
In this podcast, Paul talks about his experience with Fat Loss. He discusses what he wishes he would have taken more seriously and how he dealt with Fat Loss while sick. He ends the episode with questions from current ETP members ranging from why has FL2 been so hard, is it normal for weight to fluctuate while in Fat Loss to a member commenting that they have never had a better relationship with food! This is a good one, so please listen in. If you want short clips from this podcast and all of our other podcasts, head over to our YouTube channel to get caught up:
May 20, 2022
Why You Shouldn't Take the Summer Off This Year
Paul discusses why taking the Summer off this year might not be the best for your mental health, how and why you should really push your macros and he touches on building muscle and endurance. He answers questions from Lifetime Members ranging from the best recommendations for fueling after workouts to what's next after PR. Please visit our YouTube channel for clips from this and our other podcasts:
May 02, 2022
How to Get the Most Success from Any Diet (even if it's not Eat To Perform)
In this podcast, Paul walks you through how the behind the scenes of Eat to Perform works and explains why willpower isn't the issue. He discusses why you should stop setting weight goals (and what to do instead) and why it is important to eat the food you log, not log the food you eat. We end the episode with a Q&A from prospective members. Please check out our YouTube Channel where you will find clips from this and all our other podcasts:
April 29, 2022
Questions From Personal Trainers with Dr. Susan Kleiner
In this podcast, Paul Nobles and Dr. Susan Kleiner discuss the most asked questions from personal trainers. They cover everything from why fat loss cycles need to be customized to each individual client, if people can lose weight with diet alone and how clients can see past the marketing game. Paul ends the podcast with the #1 tip to personal trainers for a successful business - stick around to hear it. Check out our YouTube channel for clips from this podcast and feel free to share. We hope you enjoy.
April 22, 2022
Eat to Perform Webinar: how (and why) the Eat to Perform Methods work and an action plan for Spring and Summer
In this webinar, Paul discusses the basics of Eat to Perform, how the program works and gives some ideas on how to move forward to Spring and Summer. We end the webinar with a Q&A from members. We hope you enjoy!
March 25, 2022
March Eat to Perform Members Q&A
In this podcast, Paul Nobles covers advanced ideas related to Eat to Perform and walks you through some considerations as we move to Spring and Summer. He also talks about working out for your goals and whether or not you should put a Fat Loss Cycle on your calendar. At the end, he answers questions directly from members and covers a wide variety of topics. We hope you enjoy! If you can't listen to the whole podcast, please visit our YouTube channel where we have clips from this and all of our other podcasts.
March 18, 2022
February Lifetime Power Hour Q&A
In this podcast, Paul answers questions for Lifetime members regarding Performance Recomp expectations, what is the BIGGEST VALUE of dieting, advice for clients in PR and how to be successful in Fat Loss.
February 28, 2022
Keep It Off Webinar with Eat to Perform
ETP co founder Paul Nobles walks you through the big points of Eat to Perform's new book, Keep It Off. He discusses ideal times to lose weight, why it's important to prioritize the health piece of your life, the BIGGEST PROBLEM with dieting, what works when reducing calories and why changing your expectation of what you think you're weight should be is the key to success.  Get your copy of the new book by Eat to Perform; Keep It Off! Now available for ETP members. 
February 25, 2022
February New and Regular Member Q&A
In this podcast, Paul covers expectations related to Fat Loss 2 and consistency aiding your coach's ability to coach effectively. He also answers questions from members regarding tracking Fiber, how many times you can do Fat Loss, how to determine "normal" calories, and that you should NOT be afraid of food!! If you're unable to listen to the full podcast, please visit our YouTube channel where you will find clips from this and all of our other podcasts: We hope you enjoy!
February 18, 2022
January Lifetime Power Hour Q&A
In this podcast, Paul answers questions from our Lifetime Members. He gives an in-depth look at why diets fail, the importance of putting your mental health first, tips on how to delay hunger moving in to Fat Loss and why you shouldn't hide from the data! If you're unable to listen to the entire podcast, please check out our YouTube page where we have clips from this podcast as well as all of our other podcasts:
February 01, 2022
January Long-Term Member Q&A
In this podcast, Paul answers questions from our longer term Eat to Perform clients.  He discusses why you need a quality support system, what is the BEST way to stay on track while traveling, what to expect from Fat Loss 2 and how lower calories is NOT the answer to sustainable weight loss.  We hope you find quality in this podcast and share with others!  If you're unable to listen to the whole thing, please visit our YouTube channel where you will find clips from this and all of our other podcasts: Please give us a follow!
January 28, 2022
January New Member Q&A
So you started Fat Loss and your weight is coming along great, now what? In this podcast, Paul covers a ton of helpful topics that will help you along the way if you're a new member. He talks about the basic expectations of Fat Loss 1, why the Eat to Perform way is more effective than cookie cutter programs, how water weight will ALWAYS be a factor, and answers the question; What if I'm not losing weight in Fat Loss? The answer to this one is GOLD. We hope you enjoy!  If you don't have time to listen to this whole podcast, please check out our YouTube Channel: for clips from this and all of our other podcasts!
January 21, 2022
December Lifetime Member Q&A with Dr. Susan Kleiner
In this month's Lifetime Q&A, ETP Founder Paul Nobles and Dr. Susan Kleiner answer your questions regarding feeling satisfied while on a restrictive diet, if working out twice a week enough to see results, and is timing your meals really that significant?  They also give an abundance of tips to help you get the most out of your Fat Loss Cycle and ask you what is your real 'WHY'? Find clips from this podcast and all of our other podcasts on our YouTube Channel: Eat to Perform Podcasts. We hope you enjoy this one and Happy Holidays!
December 20, 2021
December New and Long Time Member Q&A with Dr. Susan Kleiner
In this podcast, Paul Nobles and special guest Dr. Susan Kleiner answer your questions on how to improve your cholesterol, what are their must have kitchen staples for quick meal preparation, give tips on how to get more fiber in your diet and give extremely helpful advice on changing your mindset and finding what truly makes you happy.  This is a great conversation full of a ton of good advice. We hope you enjoy!  If you're not able to listen to the entire podcast, head over to our YouTube page, Eat to Perform Podcasts, where you will find clips from this podcast as well as all of our others.
December 17, 2021
November New and Regular Member Q&A
Paul answers questions from both new and long time ETP members. We cover topics on how macro adjustments are determined, tips on changing your mindset and how you can maximize muscle gain. 
November 23, 2021
November Lifetime Power Hour Q&A
In this podcast, Paul Nobles discusses whether or not Eat to Perform is for bodybuilders, drinking and endurance exercise during the holidays, why it's important to be flexible with your 'why', and compares WHOOP, FitBit and Garmin for tracking heart rate.  We cover a lot in this podcast and hope you enjoy! Please check out our YouTube page for clips from this podcast as well as clips from our previous podcasts. Follow the link here:
November 22, 2021
Client Journey Series - Sarah Hoffman by Eat to Perform
If you're familiar with Eat to Perform, you're familiar with Sarah Hoffman. Her photos are used in a lot of our ads and as inspiration to a lot of our members. She is a previous client turned coach and in this podcast, Sarah covers a lot of topics including weight fluctuation on vacation, how mindset is EVERYTHING, how to manage when you know your food is high and, most importantly, BUY THE CLOTHES THAT FIT!!  This is a quality podcast that is full of helpful information and insight from both Sarah and Paul Nobles. We hope you enjoy!
November 12, 2021
Client Journey Series - Crystal Williams
In this podcast, Paul Nobles talks with Crystal Williams, a long time member of Eat to Perform turned lead coach. Crystal talks about her journey with Eat to Perform, how she took the steps to become an Eat to Perform coach, and gives helpful tips and tricks to current ETP members. 
November 08, 2021
Strategies for the Holidays - Sundays with Dr. Susan Kleiner
In this podcast, Paul and Susan give helpful tools and advice to help you come out ahead this holiday season with less stress and a better plan. They provide examples and tips to make the holidays easier on you and your loved ones while ensuring that you are well-fed. 
November 01, 2021
Specifics to Avoid Holiday Pitfalls - Sundays with Dr. Susan Kleiner
Dr. Susan Kleiner and ETP CoFounder Paul Nobles give some tips and tricks on managing "treats", the benefit of eating adequate calories and how to mentally prepare for the holidays. This one is full of great information and loads of helpful ideas to help you come out ahead this holiday season.
November 01, 2021
What Performance Recomp Does and Why - Eat to Perform Member Q&A
We think this might be our best podcast yet! Paul answers questions on how to prepare for weight gain in Performance Recomp, if it's normal to falter when coming out of Fat Loss, and, most importantly, that YOU choose YOUR GOALS! We hope you see the value here and enjoy listening!
October 29, 2021
Eat to Perform Newbie Podcast - Q&A
Paul dives in and answers questions on dieting while traveling, how to manage the holidays and puts a huge emphasis on "Do More of What You LOVE!" This podcast is full of great information for New Eat to Perform members, as well as those of you who have been around for a while and need a little motivation.
October 25, 2021
Newbie Q&A
Paul answers questions on when to schedule your high days, the difference between AP and PR, and why mentality is just as important as weight loss. 
October 11, 2021
Eat to Perform OG Q&A
Paul answers your questions on exercise in each stage, metabolism, and the importance of mindset change for long term success.
October 04, 2021
Thriving in Performance/Recomp to set up BIGGER goals-Lifetime Power Hour (with Paul, Becky and Carolyn)
If you have been around Eat To Perform for sometime you know that building a runway is important. The key is keeping calories higher but staying relatively weight stable. In this podcast we walk you through what that looks like and some tips that coaches use to keep things in line along the way (without drastically pulling down your plan).
September 28, 2021
Interesting Performance case studies from both Susan and Paul-Performance Series Part Three
When you deal with literally 1000's of people at a time there are a lot of great examples you come across.  For this episode Susan and Paul share a few of those stories.
September 09, 2021
How different sports need different nutrition requirements- Part Two of the Performance Series with Dr. Susan Kleiner
What we do in this episode is walk through how different sports require different ideas in terms of performance nutrition but all are similar. More is typically better.  How that "more" gets used is what we talk about.
September 09, 2021
Performance 101, Part One of a Three part series-Sunday's with Dr. Susan Kleiner
We decided on a recommendation that it was time to deep dive performance nutrition. If the goal is to match your work activities with your nutrition, this should be enlightening on a lot of levels.
September 09, 2021
How to prepare for an upcoming Fat Loss cycle and some Q&A-Paul Nobles and Becky Avara (Lifetime Power Hour)
The two most important times as you go into a fat loss cycle are the weeks going in and the weeks coming out. Becky and I walk you through that in this podcast.  We also had a lot of great discussion about the future of Eat To Perform and where we hope to grow in the future.
August 31, 2021
How to be more proactive and less reactive and hit BIG goals- LTP with Paul, Becky and Carolyn
If we know that diet adherence is one of the biggest reasons people fail then you have to create an environment on how to achieve the most success. The best way to do that is to plan to have success by taking a proactive approach. We also do a short Q&A at the end.
August 07, 2021
Mistakes we made along the way and one off scenarios - Sunday's with Dr. Susan
Part of learning what is right is about making a few mistakes along the way. In this episode Susan and I talk about that and what we learned and then we walk through some one off scenarios that people might find interesting. For 99% of people simply normalizing calories fixes a lot of problems. We thought it would be fun to walk you through the other 1%, what we did in those scenarios and why.
July 28, 2021
Diet Adherence is one of the biggest issues facing anyone looking for long term results- Sunday with Dr. Susan
This is Part 2 of this 3 part series. In the first part we walked you through why 1200 calories is more of the problem than the solution. In this one we walk you through why most people failing is happening as a result of program issues (not always the fault of the client). I think once people hear EXACTLY how much thought went into how we set up our cycles it will really illustrated the difference between a well thought out plan and just eating less for as long as possible.
July 28, 2021
1200 calories is often the problem, not the solution - Sunday's with Dr. Susan
This is the first of what is a three episode series. If you can listen to them in order I think it will make more sense. A big part of this podcast was devoted to the fact that many science friendly programs blame clients when their program doesn't work. The suggestion being that if 1200 is prescribed and the person has a couple of sticks of sugar free gum that's the problem.  We walk you through the problem with the study they are using that supposedly proves this and what the real problem people are facing.
July 28, 2021
Live coaching Q&A, lots of great topics with Becky Avara, Carolyn Mele and ETP co-founder Paul Nobles
This one is a little different than our noob podcast so we get a lot more advanced questions. There were so many people in this one that we couldn't do a topic. We went Q&A from bell to wire. A lot of great stuff.
June 27, 2021
How to deal with business travel and vacation with ETP coach Jeff Raiders (and Paul Nobles, Carolyn Mele and Becky Avara)
Let's face it, when you are at a hotel, there is no scale and you are eating at restaurants it can cause you to panic. So we asked ETP coach Jeff Raiders what he does and he brought up a lot of great ideas to help in these moments. We also had a short Q&A featuring why you should consider eating right before you go to bed.
June 27, 2021
If you are NEW to Macros or Eat To Perform here is more great info (June 2021) with Eat To Perform co-founder Paul Nobles, Lead Coach Becky Avara and ETP coach Carolyn Mele
So many great questions and answers came out of this live coaching call with new Eat To Perform clients. We covered everything from hormone replacement to menopause/andropause and everything in between. Even if you aren't new this is great info and I think you will like it.
June 18, 2021
Part 3 Weight Watchers changes it's name and the emergence of NOOM-Sunday's with Dr. Susan Kleiner
Shortly after Oprah buys a sizable stake in Weight Watchers they change their name, Susan and I examine why. But let's not kid ourselves, this episode is about NOOM. The science they are ignoring and how they are treating dieting like a commodity and tactics they are using to acquire clients. It's not all bad but the part that is good is just a version of pieces we have known for a long time. The rest is subtle manipulation that borders on overt coercion in order to accumulate clients without a firm understand of the math and science.
June 14, 2021
Part 2 Jack LaLanne, Richard Simmons, the birth of BodyBuilding and Bill Bowerman writes a book on jogging-Sunday's with Dr. Susan Kleiner
Early fitness really starts with Jack Lalane, his show and his television appearances. Then came Richard Simmons, jogging and the birth of less is more. Here is what we know now in retrospect.
June 14, 2021
Part 1 of The History of Dieting and Fitness, first up is Weight Watchers-Sunday's with Dr. Susan Kleiner
Susan and I were talking the other day and thought it might be interesting to talk about how we got here with dieting. First up is Weight Watchers, the early days. The problems they were trying to solve, their evolution and what we know about that experiment. No single company has been scrutinized the way Weight Watchers has, here is what we know.
June 14, 2021
Rediscovering Whole Grains, which ones and why they are so important with Dr. Susan Kleiner - Sunday's with Dr. Susan
Ok, now that the secret is out that it's not about macros it's about calorie average both up and down people often ask me, which foods they should add back as food starts to come back. Surprisingly for some (including me, I talk about it in the podcast) Whole Grains is a great option.  Maybe most importantly Susan walks you through why having a PRE biotic to go with your PRO biotic is a game changer, what it does and how it does it. This was a really fun podcast and I learned a lot.
June 07, 2021
When to run a Mini Cut and most importantly, when to NOT run a mini cut - Sunday's with Dr. Susan Kleiner
I was talking to a relatively new friend and he mentioned that he had done SIX min cuts in about a four month span. Which is not how you do mini cuts. So we devoted this podcast to mini cuts, the very rare use case they make sense but also the COST of making that choice (which is the part my friend above isn't considering).
May 25, 2021
If you are NEW to Eat To Perform here is what you need to know - with Becky Avara, Maria Mattos and Paul Nobles
I never know how these are going to turn out but in the moment this podcast felt amazing. So many good questions. One thing that I think happens a lot when you have been doing macros/nutrition coaching is that it's sometimes difficult to reflect on what it was like in the very beginning.  So if you are new, confused and a little overwhelmed. This should help. It won't cook your chicken for you but it will give you some great ideas on staying prepared and maybe to chill out a bit, especially in the beginning.  I also give you the one tip that can get you rolling from Day ONE!
May 13, 2021
Sugar addiction and Cravings and how to deal with them - Sunday's with Dr. Susan Kleiner
 I think this one came out great. What we go into are the condition that make you crave hyper palatable foods (for some people it's nuts) and what to do to stay ahead of it and take back the power.
May 06, 2021
LPH Don't Sleep on Fats and an Interesting Reverse Dieting Scenario-With Paul Nobles Jr., Becky Avara and Carolyn Mele
LPH stands for (Lifetime Power Hour) this is a podcast we do monthly for our lifetime clients where we delve into advanced topics. In this one we talked about the value of fats going up when calories are higher for endurance athletes and people that spend hours working out. In the second piece I walk people through an advanced Reverse Dieting scenario where the client will likely land at the same weight where she started. OVER AND OVER AND OVER. All the while. building more muscle and getting leaner along the way.
April 25, 2021
When calories come back they need to come back FASTER and not slower with Eat To Perform founder Paul Nobles
This is really an advanced discussion so if you are new to Eat To Perform some of what I am going to talk about you won't have experienced yet. That said, it's natural as calories are coming back to be scared. After all, you just worked hard and ate less for a while but what we know beyond a shadow of a doubt is that the faster the calories can come back the better it is for your metabolism to return to normal. The slower you draw out that process the longer it's going to take to get out of "diet hell" and get things back to normal where your metabolism is functioning normal. I do apologize, I was doing this one alone and towards the end I mentioned two things (they were reminders of things I brought up during the discussion) but I forgot the second one and so the podcast ends awkwardly as a result. You didn't miss anything, I simply didn't emphasize the second part that we had already discussed. So keep that in mind.
April 16, 2021
Why calories need to normalize and what specific numbers are we talking about-Sunday's with Dr. Susan Kleiner
This is the last and shortest in the series. We walk you through what normal calories look like and build in some ideas related to age. If that sounds optional you need to understand that reaching your big health and even physique goals will be compromised if you get this part wrong.
April 08, 2021
Why Yo Yo dieting is so bad and how to avoid it-Sunday's with Dr. Susan Kleiner
In this episode Paul walks you through his diet history, what good things he picked up along the way and a lot of the bad that was unnecessary. Susan then walks you through the science of why it is all important. This is the second in a 3 part series that build off of each other.
April 08, 2021
Does your watch actually show you your calorie Burn?-Sunday's with Dr. Susan Kleiner
We are going to upload three episodes in a row here but they all build off of themselves. The first is (another) review of the book "Burn" by Herman Pontzner. Susan and I walk you through the really interesting parts of the book and some of the parts that aren't all that important.
April 08, 2021
Why exercise isn't great for weight loss (review of Burn book by Herman Pontzer) and re-thinking cardio for muscle gain-Lifetime Power Hour March
We start the podcast off talk about Cardio why it should always be in the mix. Then we go into the "Burn" book from Herman Pontzer on why using exercise to lose weight is fools good. Lastly we do Q&A with clients.  This isn't our traditional podcast format, it's a bit more low key exploring advanced ideas. Hope you like it.
March 28, 2021
The strange relationship Cortisol has with carbohydrates and why you can't sleep-Sunday's with Dr. Susan Kleiner
We have tackled this topic in various podcast and every time we do people are shocked and frankly a little pissed off. After all, if you are tired, living on pots of coffee each day and you are doing it yourself based on bad diet information. Wouldn't you be more than a little mad?
March 23, 2021
Whether your goals are big or small CELL HEALTH plays a bigger role than you might think- Sunday's with Dr. Susan Kleiner
If you have ever wondered what foods help you live longer? What is going to allow you to keep improving the gym (not to mention) all the other areas of your life you are actually wondering about the role Mitochondria plays in who you are and what you become. I had a passing knowledge on the role of Mitochondria so I intentionally stayed away from the research for this discussion with Susan. I know I say this a lot but this one is one of our best.
March 14, 2021
Lifetime Power Hour, long time member Q&A with Paul Nobles, Becky Avara and Carolyn Mele
This was a great podcast where we first went over a file where a client met her goals and we went over what next and what the considerations would be as we hit each goal. There was more than once where I think our answers surprised the members listening. Some of the topics included hormone therapy (at the end), how we address aging women with menopause and much more.
February 28, 2021
Just eating whole foods or eating clean has a problem by Paul Nobles of Eat To Perform
This is an audio recording I made of a popular post where I talked about why people eating mostly whole foods stall over time and what the fix is for that situation.
February 26, 2021
Deep diving why people plateau and what everyone should know about dieting but DON'T-Sunday's with Dr. Susan Kleiner
What we talk about in this podcast is not unknown and many sports dietitians have been doing this for a long time. But it hasn't trickled down to the masses and in that way I think Eat To Perform is the first original concept in dieting in over 60 years. If you are struggling reaching your goals or want to understand the most basic rule of dieting (that you shouldn't be dieting MOST of the time). Then this podcast is for you. It should completely change your view of how diets work and why that is important.
February 22, 2021
Why you run, how to get better at running and why your food is probably REALLY off-Sunday's with Dr. Susan Kleiner
It's been a while since we got a podcast out to everyone but this one is a doozy. We start the podcast on why you run, most people start running for various reasons with a small goal of getting better at running. Then we move to a case study of a client that is down over 40 pounds, she diets once a year and I have worked with her for about 7 years. As I talk through her evolution Susan walks us through the science of what is happening and why.
February 10, 2021
Coaches Q&A (ETP member you really want to check this out, even non-members)-Sunday's with Dr. Susan Kleiner
This was a real interesting, here was the premise, this was an Eat To Perform staff meeting. The goal of the meeting was to ask Susan's thoughts on various ideas related to the challenges that people new to fitness (or chronic dieters) have and how we can work to make things better.
January 07, 2021
Should my teenager go on a diet - Sundays' with Dr. Susan Kleiner
We get this question a lot but we got this specific question this week and so we walked through it in depth. The reality is what we say are the habits we help people build daily so that they can succeed. So the answer is no, dieting should be the last option after you have tried all the things we have mentioned in this episode.
December 19, 2020
"You aren't in a calorie deficit" is often wrong and incomplete-Sunday's with Dr. Susan Kleiner
"you aren't in a calorie deficit" is the new Paleo. It's a very simplistic answer to what is sometimes a complex problem. The problem gets worse when "science friendly" sites and blogs never address the real problem with being in a calorie deficit too often. So 90% of their content sounds like "you aren't in a calorie deficit" and the other 10% sounds like "pizza is totally fine". If you have been on every diet for the last 20-30 years and you can't figure out why your body is so stubborn this podcast will help you.
December 16, 2020
Paul's Recent Mini Cut (read fat loss, mini cut's aren't magic) with Dr. Susan Kleiner
I will walk you through my mindset, I think even if you are a long time Eat To Performer you will find a few nuggets you like. Because my last Fat Loss cycle was 2 years ago, the current (and best version) of Eat To Perform was new to me. This was my experience.
December 06, 2020
All in Diet Review, the Very Good, the Okay and the BE SUPER CAREFUL!
If you follow any Health and Wellness advice on YouTube you have likely seen some reference to Stephanie Buttermore's "All in" Diet. Stephanie is a former bikini/physique competitor that got a lot of followers with her EPIC cheat meal videos from the past. As a cancer researcher in real life as she moved more towards health and wellness her ALL IN diet is the first thing I have seen come along that looked THE MOST like Eat To Perform. The biggest difference being the need to gain weight to recover (she openly talks about gaining 30-35 pounds from her bikini competition days).  So in this episode Dr. Susan and I walk you through the stage Stephanie is in, why she is recommending what she is and give some perspective on what we will be the evolution of her concept. One thing I hope comes through is that we are fans of this type of information and I routinely share Stephanie's videos.
November 15, 2020
Noob Q&A with Dr. Susan Kleiner, Paul Nobles ETP Founder and Lead Trainer at Eat To Perform Stephanie Burke
We covered a wide range of topics starting with why noobs fail and why 15 minutes a day for the first 7 days is a game changer. We went in depth on PCOS, what we see and why we think that happens. We also walk through how your training should change as you go through each phase.
October 26, 2020
How to lose weight, keep it off and never diet again with Dr. Susan Kleiner-Sundays's with Dr. Susan
To start the podcast I walk listeners through every detail of how I lost 100 pounds and then I walk everyone through the years after. Susan provides the science of why it worked and why it's a better approach than other methods.
October 04, 2020
What you don't know about inflammation is what is really hurting your progress-Sunday's with Dr. Susan Kleiner
Inflammation is STILL the current boogeyman which makes no sense because there is a very big difference between inflammation and CHRONIC inflammation. Susan walks you through how to tell the difference.
September 28, 2020
The role pregnancy plays in dieting around pregnancy and long after-Sunday's with Dr. Susan Kleiner
Susan starts out the podcast talking about the fires affecting the Pacific Northwest and then we get down to business. We start off with why I think pregnancy often sends women down a dieting rabbit hole and why and then we give real data to make the point. Whether you are about to be pregnant or it was a while ago check this one out. Towards the end of the podcast Susan and I start talking about women and strength and I begin to personalize it to me and my situation. Susan confronts me about that and from that point on we get into a great conversation about change and the discussions related to change. Too often these kinds of discussions either don't happen or are polarizing. One thing I didn't say in the podcast but I texted Susan later was this "Thanks for pointing that out, real change shouldn't be about how it affects the people outside of the issue at hand. That only distracts from the issue at hand." One of the reasons why I think this interaction is important is because you have to surround yourself by people that are willing to speak up and challenge you and your opinions. 
September 13, 2020
How important is sleep for Fat Loss?-Sunday's with Dr. Susan Kleiner (quick hitter)
We have done a of podcasts on the importance of sleep and why you need to make it a priority in your life. This is the "highlights" version.
September 07, 2020
The nutrition and mental side of the World's Toughest Race-Sunday's with Dr. Susan Kleiner
Susan has worked with a few adventure racers and if you haven't watched the show yet one of the aspects they didn't spend a lot of time on was nutrition. That said the part they did it was very clear the role that carbs played.  Other topics covered: Why adventure racers need more muscle and fat on their bodies for the race. The mental part you NEED to complete a race like that. Towards the end we talk about how quickly the new mom recovered from her pregnancy to participate in the race.
August 31, 2020
Why you don't gain weight when food comes back (Thermic Effect of Food)-Sunday's with Dr. Susan Kleiner (kind of Quick Hitter)
This was supposed to be part of our short series on the Thermic Effect of Food but once we got into the episode we realized there was a lot to talk about. Everything we said led us down another rabbit hole. If you want to understand your metabolism, why and how it works take the time to listen to this. 
August 12, 2020
When should your workouts change to maximize Fat Loss-Sunday's with Dr. Susan Kleiner Quick Hitter #2 (LISS Edition)
When you talk about weight loss there are some important distinctions that need to happen. Certainly when you lose weight you are losing some combination of fat, muscle and water. How you workout and when pushes things either in the right direction or the wrong direction (maximizes fat loss compared to water and muscle).  If you switch to long workouts too soon and avoid certain workouts you will push your body to losing more muscle and water. That's what this podcast walks you through.
August 03, 2020
Cortisol Belly, No Sleep and the strange relationship with Carbohydrates-Sunday's with Dr. Susan Quick Hitter
Cortisol is a hormone that its heart is meant to tear down tissue. Insulin's role is to build tissue. The problem you run into when you start adding stress on stress on stress. Think, dieting, low carb and working out a lot under fed you are sending a signal to your body that will affect your body's levels of cortisol, wake you up in the middle of the night and your workouts will be awful. That's what Susan talks about in this important episode that honestly no one talks about. People talk a lot about Cortisol without giving you the key to the anecdote. Here you go!
August 02, 2020
What is Metabolism and everything you need to know about Online Calculators-Sunday with Dr. Susan Kleiner
Metabolism is strikingly easy, Susan and I walk you through that and go into Metabolic Rate a bit and the factors involved. In the second half of the podcast we talk about all the things you need to because in case you haven't figured it out you can't push the numbers in and in 4 weeks poof you are down 20 pounds.  In this episode we explain why.
July 19, 2020
What's better for weight loss long term 1800 calories or 1200 calories- Sunday with Dr. Susan Kleiner
This was the result of a poll that I posted on Facebook. What was interesting about it is that everyone got the answer right but didn't always know why. Susan and I broke it down in this episode which ended up super interesting.
July 03, 2020
Nutrition For Busy Parents hosted by Megin and Matt Sharp of KidStrong and ParentStrong
I am a big fan of KidStrong and ParentStrong for young families. Megin and Matt asked my to come and talk to their parents about their nutrition but I also brought some tips from when my kids were young. As you can probably tell we are good friends so I think that made the conversation more enjoyable and hopefully fun to listen to for all of you.
June 08, 2020
If you think this is about ABs you couldn't be more wrong-Sunday's with Dr. Susan
This weekend my Brother in Law passed away. The obituary will say he died of a heart attack but he essentially died of fear. My family was robbed of more years with him because he believed in shortcuts and googled too much.  Because of that we lost a great person who didn't want to do a scary thing and didn't want to listen to the truth.  I suspect many of us out there deal with this and often embrace bad ideas out of fear. The message of this podcast is do the hard thing because people need you in their life.
May 31, 2020
You think you might need to do something to get things back in order, here are our thoughts-Sunday's with Dr. Susan
It feels like we have turned a bit of a corner but everyone is in a different place. Susan and I talk about the various scenarios and the small changes that can really make a big difference. We also had a great discussion about weight and self worth and try to give some thoughts and perspective on that concept.
April 26, 2020
Scott Hall on building muscle, motivation and internet haters
Scott Hall is a lifetime member of Eat To Perform and we feature him a lot on the main page. He is also one of the head coaches at Kansas City Barbell. His transformation was incredible and he talks about why he thinks it happened so fast and the motivations that made that happen. We also talk about Testosterone Replacement (whenever we put up a pic of Scott everyone screams STEROIDs, so we talk about that) and the difference between going to a doctor to address a deficiency and Steroids.  The part that I found the most interesting was the discussion on motivation and why people often need big events to make great chance.
April 19, 2020
Supplements 101 with Driven Nutrition owner Jason Rule
We HIGHLY recommend Driven Nutrition and if you are looking to give them a try use the bonus code ETP for 20% off. This came out SO good. Much of the industry gets super bored with the basics and foundational information but with no clients entering the market every day the fundamentals are often missed. Here are some great examples we talked about: Why Collagen is not a good source of protein and no one else is saying that. Note Jason sells collagen in some of his products so I thought his take on it was really interesting. Why just eating real food often means you fall short on crucial macros and micros. How to get your kids the right amount of nutrients in foods they like.
April 11, 2020
More Hormone Replacement talk with Gil Tal of Next Level Dietetics
Show notes: Once again this is not about female hormone replacement but many women also suffer from low testosterone as they age so I think it can be informative for women also. The most important part is to find a practitioner that mostly does hormone replacement. One of the more popular podcasts we did in the last year was with Gil on hormone replacement. In this episode we dive deeper since I am 3 months into Testosterone Replacement Therapy. I go into why I started and what the changes are that have happened thus far. One of the big reasons I am trying to be so open about this process is because many people don't use a doctor with some really bad results. As Gil talks about even USING a doctor that isn't familiar has pitfalls.  Gil also does a great job explaining what happens once you start taking testosterone towards the end of the podcast with great and super informative detail.
April 05, 2020
Freestyling with Susan-Sunday's with Dr. Susan Kleiner
We normally like to have a topic but at the end of the day we all know what that topic would have been. Susan and I felt like we all needed some relief from "virus talk". That isn't to say there isn't virus talk but we covered a lot of topics including "what's it going to take for women's sports to become more popular" and the contrast to how men and women view sports. We also talk about what the post virus world might look like where Susan and I both share what makes the world really great stories.
March 29, 2020
What to eat and what to do around Coronavirus and COVID-19 with Dr. Susan Kleiner
The major topic we covered was immune system health but we really dove deep on why super extreme versions of popular diets like low carb or intermittent fasting is a REAL BAD idea right now. The part that Susan does on cortisol alone is a must listen to anyone sleeping less than 7 hours a night.
March 14, 2020
Is genetic testing ready to determine how you should eat? Sunday's with Dr. Susan Kleiner
In this episode Susan breaks down the claims of genetic testing and we walk through why and when it helps. We also go into food sensitivity tests and she gives a few ways that will ensure you are getting the correct answer (that will actually help).
March 08, 2020
How to know what CUSTOM really means -Sunday's with Dr. Susan Kleiner
This will actually be a two parter. The first turned out to be what custom means for Susan in her private practice and what it means for us here at Eat To Perform. At the end of the day a lot of this comes down to price. As we talk about if someone is advertising a service for $19.95 one time it's probably not very custom at all. We walk you through some ideas on how to figure that out.
February 24, 2020
Creating Performance Nutrition-Sunday's with Dr. Susan Kleiner
This one is long over do but with the industry mostly focused on weight loss Susan wanted to study sports nutrition and for the most part it did not exist. Susan walks us through those early days and some of the pivotal moments she has been involved in over the years. I first heard of Susan because our message was similar and really stood out compared to the narrative of less that dominates health and wellness blogs, pages and channels. The problem is that most people aren't dieting most of the time (or at least that's how it should work) and that's how Susan and I's path eventually crossed (with a little help from Molly Galbraith for Girls's Gone Strong).
February 09, 2020
Professional Athlete's internal dialogue will surprise you-Sunday's with Dr. Susan Kleiner
I was listening to a podcast with Sarah Blakely the owner of Spanx and she brought up something very important to me. "you have the ability to change how you think". I brought that idea to Dr. Kleiner and asked her if she noticed how her professional athlete's talked to themselves and how that might differ from the way normal people do. And that's how this podcast happened.
February 03, 2020
Fat Loss Tip Quick Hitter-Should you consume alcohol during Fat Loss?
This is actually a video I did on the main page but it was very popular and it's only 6 minutes long. This also talks about a big change in the way that we viewed alcohol here at Eat To Perform and goes along with our members only Dry January challenge. (ignore the plan part I mention, if you want to talk to a coach about a plan simply go to and we can help you there.
January 10, 2020
Changes you need to Diet and Exercise around Menopause Dr. Susan Kleiner-Sunday's with Susan
This podcast is an addendum to Susan's article on menopause. She goes a bit more into the science piece (trust me, it's not too nerdy) and walks you through the pitfalls of dieting all the time and removing a lot of foods that can help you through menopause.
January 08, 2020
Eating Disorders in both children's sports and with adults, what to look for- Expert Panel hosted by Dr. Susan Kleiner (bios in episode description)
With headlines related to both eating disorders and what is a coaches responsibility when working with an athlete spreading around social media we wanted to do an expert panel to dive into the topic. The discussion evolved into the mindset required to maintain a healthy life and perspective as it relates to how we ALL view weight. For coaches and people that work with athlete's this was meant to be a resource that you could you use to inspect your own biases and how becoming more aware of those will make you a better coach. Lastly let me say that just listening to this discussion was a dream come true for me and if you like what you hear please share because these topics affect a lot of people. Here is a link about coaching practices: Monica Van Winkle, MS RD specializes in sports and wellness nutrition, and the nutritional management of eating disorders. Experienced in the nutritional needs  of athletes at the collegiate and professional level, Monica is the Sports Dietitian for the Seattle Mariners and Seattle Pacific University Athletics. Having spent five seasons as the Sports Dietitian for the University of Washington Husky Athletic Department,  Monica precepted Sports Medicine Fellows as an Affiliate Faculty member at the University of Washington Department of Orthopedics and Sports Medicine.  Kara Bazzi, LMFT, CEDS is the Co-Founder + Clinical Director of Opal Food & Body Wisdom. She is a licensed Marriage & Family Therapist  who has been focusing her work on the treatment of eating disorders since 2002. One of Kara’s passions and interests is working with athletes. As a former University of Washington cross country and track athlete, she continues to compete in sports, both as a passion and also to stay connected with the athletic mindset and lifestyle. She has developed the Exercise + Sport program at Opal to ensure that clients relationship to sport and exercise is an integral part of their treatment.  Coach Keenan Robinson is Director of Sports Medicine and Science at USA Swimming at the USOC Training Center in Colorado Springs, CO. Keenan is a highly accomplished Athletic Trainer and Strength and Conditioning Coach. Here is Dr. Kleiner talking about Keenan "I first met Keenan when he contacted me to work with a female Olympic gold medalist that he was concerned about. I have great respect for Keenan and am excited that he will join us from the coaching and training perspective, as well as from his seat directing the health and well being of athletes through the national governing body of the sport of swimming."
December 20, 2019
"Fixing sleep is akin to stopping smoking, it has that big of an affect on your health"- Sunday's with Dr. Susan Kleiner
Fresh off her visit to Singapore Susan brings us back some great information on sleeping. If you haven't listened to the pod for the last 8 years this is a drum we have been beating the whole time. If you recall for the last 3 years I worked exclusively on sleep and had EASILY my best FAT LOSS cycle where I lost 20 pounds and was able to sleep well 90% of the time.
December 15, 2019
Set Point Theory (or why you seem to hit a weight loss wall) - Sundays with Dr. Susan Kleiner
I have seen a few people WILDLY misinterpret Set Point Theory so this week Susan and I tackled that as a topic. One of the more interesting parts of the discussion was some recent research that might explain why elite athletes's manage their hunger and weight better than the average person (trust me, it's pretty interesting).
December 08, 2019
Have we overlooked the value of Whole Grains? Sunday's with Dr. Susan Kleiner
This was actually the first interview I did with Susan and neither of us had any idea the reaction it would get. Let me step back for a second, Susan is a PhD and a Registered Dietitian and wrote the best seller Power Eating which is now in it's 5th edition (called New Power Eating and it's awesome). Susan works with some of the most famous athlete's in the world and yet just mentioning the value of whole grains is controversial. One caveat I will says is that she is not talking about ALL whole grains but she goes over that in the podcast. As I mention in the podcast I subconsciously gave up on whole grains and adding them back in on Susan's recommendation and to say that it has made a difference doesn't properly describe the value to my life. It's really been eye opening. If you aren't saddled with dogma and faux science I think you will enjoy this one.
November 25, 2019
Nike Controversy, Female empowerment movement and the role that diet plays in that-Sunday's with Dr. Susan Kleiner
We wanted to take a few days to really think about how we could add to this topic because if you saw the video it was super compelling and heartbreaking. Partly because people viewed Mary Cain as different from them. She is an elite runner, maybe you aren't. And what role does diet play for your children that play either weight restricted sports or sports where weight is a factor.
November 17, 2019
The argument for adding plants to the way you eat without the confusion from Game Changers-Sunday's with Dr. Susan Kleiner
I can't walk down the street without someone asking me what my opinion is of the move Game Changers on Netflix. Sadly the reason people will start eating more plants isn't the reason they SHOULD and for most people this will become yet another thing that fails them. So what Susan and I tried to do was set up the parameters for success without the excessive hyperbole and over reach from a scientific standpoint.
November 10, 2019
All about Intermittent Fasting around your workouts (and a whole lot more)
Most people don't know this but my "come uppance" in the nutrition world was done by building intermittent fasting protocols around workouts. It's something I have researched a lot. This podcast turned into a lot more than that though, here are some examples: The rules related to times are basically useless, working out fasted is not truly fasted if you ate the night before. Then of course the most important part is the exact amounts you eat coming out of a fast and how to avoid some of the pitfalls.
October 26, 2019
Dieting can really mess up digestion, these ideas will help-Sunday's with Susan Episode 4
On this Sunday with Susan we talk digestion and mainly address food elimination or food avoidance and how to strategically add back in some foods that can really make a big difference as it relates to going to the bathroom more regularly.
October 20, 2019
You likely aren't broken with Dr. Susan Kleiner-Sunday's with Susan episode 3
The trend of telling people they are broken is old as time, once you can convince someone they are broken and you are the answer you can sell them virtually anything. With 30 years experience Susan hasn't seen a lot of broken people, what she has seen OFTEN are people trying to bang their head against a similar rock over and over again.
October 13, 2019
All about Hydration, just drinking water won't cut it for active people-Sunday's with Susan Episode 2
If you have a child that plays athletics in the hot conditions you HAVE to watch this. In the 2nd episode of Sunday's with Susan we talk about carbohydrates role in hydration, which electrolytes to use and how much. I guaranteed a large part of this conversation will be new to most people listening
October 06, 2019
It's probably not the gluten and you likely aren't inflamed, this is what is happening-Sunday's with Susan Episode 1
Dr. Susan Kleiner works with some of the biggest names in all of sports (as well as regular folks looking to improve the life through food. We decided to tackle this topic first because we believe that a lot of the information out there related to gluten and inflammation is incomplete. 
September 29, 2019
Dr. Susan Kleiner on the Good Mood Diet
Dr. Kleiner is the author of Two Books relevant to this discussion, The Good Mood Diet which focuses on using food as an ally to reach your fat loss goals. Then of course she has her revised version of her bestseller Power Eating. New Power Eating updates the original text which is now in its 5th version!
August 30, 2019
Why Science is losing with Eric Trexler
Lots of great information on this one, we spoke on a number of topics including why when your calories are lowest it affects your sleep so much. We talked about a lot of stuff including his wildly popular Stronger by Science podcast and I asked the question "Why is Science losing in this social media landscape?"
August 18, 2019
Paul And Suzie On what a meal plan does and what it doesn't do
We actually recorded this last week and Paul talked about being 16 pounds down (now 17)and the process he is using to do that. Then Paul and Suzie go over the advantages of having a custom plan but not to be over reliant that it will solve all problems.
August 12, 2019
De-mystifying Testosterone Hormone Replacement and Fat Loss with Gil Tal
A lot of ground got covered in this episode but some of the highlights were the differences between illegal testosterone usage and prescribed amounts. But it was much more than that. Gil is a matter of fact talker and really just dropped a lot of science bombs along the way. If you are a man you HAVE to listen to this, if you are woman its also great information to have.
August 03, 2019
Remember why you started that thing and the reason you did....
First let me say that all of these are marked explicit but this is a particularly explicit one, so keep that in mind, especially as we get into the main topic. We covered a road rage scare, walked you through the breadcrumbs members see in their files and then....We went over the real reason why you keep signing up for things and hoping for the side effect when you would be better off buckling down and learning the specifics.
July 12, 2019
Mini Cut Part 2-how to adjust if you think things are too aggressive
The main topic was supposed to be a discussion on weighing yourself daily but Paul's update on his adjustments during his mini cut took up a lot of the time. Both topics are likely to be very interesting to most listeners who have ever failed at dieting and just quit because it was too hard.
June 30, 2019
How To Lose The Most Weight In Two Weeks
People often wonder why I have cohosts since I talk so much, this episode shows why. I think the content is great but we had various distractions that are difficult to deal with. So suffer through that stuff because the content is that good. So this podcast is about two week mini cuts using intermittent fasting. This basically allows you to be more aggressive and pushes the uncomfortable part to the beginning of the day since you don't want to go to bed hungry. I get VERY specific about every little thing, even why I weight myself twice a day, so keep that in mind. Some of what you will be hearing are the little tips and tricks that most services charge a lot of money for.
June 23, 2019
A Caterpillar doesn't diet its way to becoming a Butterfly
The topic at hand was how to lose a significant amount of fat and the approach you need to take from a practical and strategy standpoint. Then we got into what happens after you reach your goal and that is how the title of this podcast happened.
June 14, 2019
Is lack of sleep hurting your results with Paul and Meredith
What HRV devices are introducing to people is that they aren't over trained, they are often under slept. This episode focuses on those ideas and then also builds in a few strategies along the way. The biggest of which is that that fat loss is often a product of not just weight lost but muscle kept (since muscle is not fat).
May 31, 2019
Your Calorie Math and Crossfit Deletes Social Media Accounts
I took the first example from a conversation I had with a client that wanted to lose 2 pounds a week (for a total of 40 pounds) and walked through that example. The second part of the podcast goes into the history of MANY bizarre decisions from Crossfit HQ including the decision this week to delete their FB and IG accounts.
May 24, 2019
The Diet You Want Does Not Exist (And That's A Good Thing)
ETP Coach Suzie Glassman and I walk over why what people want from a diet (a linear path) actually is the EXACT reason most people fail when dieting.
May 11, 2019
Making Progress When You Can't Make It To The Gym
Let's face it, detours suck but what if you could still make progress when you can't make it to the gym. In this episode we talk about injuries but also life stress and how to stay on track when life doesn't play fair.
May 05, 2019
Maximizing Progress by Normalizing Calories Strategically
Most people think that the secret to dieting is being super strict or eating very low. The most important part of any dieting cycle is how you were eating before you started eating less and what the plan is to normalize things once you done. We end the podcast with how you would view this if you have a significant amount fo weight to lose.
April 26, 2019
Five Things That Guarantee Results
ETP Coach Suzie Glassman and founder Paul Nobles walk you through the five most important things to reach your goals. The list is different than the standard advice and once you listen, you will see why.
March 31, 2019
Why Dieting all of the time accelerates Fat Gain
In a recent episode of the Joe Rogan podcast Joe has on Stephan Guyenet and Gary Taubes to debate why obesity happens. We cover a lot of topics on this episode but about half way in I talk about why chronic dieters are more susceptible to obesity and why we believe obese clients when they say they are not over consuming constantly.
March 22, 2019
Keep It Off-The Three Step Formula for Losing Weight and Keeping it off Forever
In this episode Dr. Brad, Eat To Perform Lead Coach Suzie Glassman and Founder Paul Nobles walk you through the first book we have published in 4 years. We talk about why we wrote the book, who it's for and why it's so completely different than anything else out there.
March 10, 2019
Fad Diets and Dieting Through The Decades And What We Have Learned-Building Blocks 19
From a historical perspective dieting is still in it's infancy. Sure people managed their weight before formal dieting started and quick fixes are not new. That said, the way we all consume information now has changed and so bad ideas spread faster. Dr. Brad walks you through how we got here and what comes next.
March 02, 2019
When to chill out and a larger discussion on building an abundant life
The idea was to talk about when to scale and adjust volume down but we got derailed in talking about reaching long term goals with just about anything. Some of the discussion was related to sobriety and the similarities and differences between alcohol and food.
February 18, 2019
10 Coaches tips that will keep you on track and amplify success-Building Blocks 18
What actionable steps make the most difference for clients? After dealing with over 200,000 clients over the last 6 years these were the 10 things we found that people benefitted from the most.
February 13, 2019
Training To Challenge Balance (so your body adapts)-Building Blocks 17
There is a difference between "getting a workout in" and changing so that your body performs better and looks different. That's what this podcast was about.
January 28, 2019
More on Habits and How they build on each other for great results
After last weeks podcast both Meredith and I started reading Atomic Habits and we both noticed that we already had some of these things going in on our lives, sometimes for years.
January 12, 2019
Building Blocks 16 'How To Build Good Habits And Break Destructive Habits'
Most people don't have a calorie problem, their habits often add up to inconsistency in other areas of their life and then they end up in the McDonald's Drive thru by the end of the day. In this podcast our senior coaches walk you through how to build new habits but maybe more importantly break older and destructive ones.
January 05, 2019
Why you are still dieting-Better Dieting Episode 16
The diet industry has a dirty little secret, it's not all that successful for almost everyone and I am including all the new versions that dominate your social media feed. The reason is simple, their business model is failure and that is what I believe is the primary driver for the obesity epidemic we are facing. No one has any idea what "not dieting" (all of the time) looks like. That's what this podcast was about.
December 29, 2018
Metabolic Adaptations To Calorie Restriction-Building Blocks 15
In this episode Dr. Brad walks you through what a "bad metabolism" really is and why the not dieting period is more important than the dieting period.
December 21, 2018
The only thing that works is the only thing that has ever worked-Building Blocks 14
The foundation of Eat To Perform is what this podcast is about, we call that Performance/Recomp. Basically the period of time where you are building muscle and not dieting. It's the not dieting part no one focuses on and it's that part that makes any diet more successful. Yet no one focuses on this part but we stubbornly keep up with this message because it happens to be the most important concept as it relates to fat loss over time.
December 09, 2018
All About Fasting-Better Dieting Episode 14
Fasting is becoming a popular topic recently for both good and bad reasons. We walk you where it could be a good fit and where it could potentially be deadly.
December 03, 2018
Adaptation Prevention how to prevent plateaus - Building Blocks #13
This is a deep dive of the most important concept in dieting. Diets are only effective when you weren't dieting BEFORE you started dieting. One way to know you are on a REALLY BAD diet is if they don't up your calories at some point. This podcast is about that and that is what separates us from the pack allowing you to have more will when you need it and defined times to start and end.
November 17, 2018
Reversing out of Fat Loss (the most important piece of dieting)-Better Dieting Episode 13
This is the first of a 2 part series we are doing on what we call the "adaptation prevention" phase, reversing and ultimately recomping (build muscle, not fat). Paul walks you through a lot of the pitfalls people make and helps you think differently about the approach as food normalizes, workouts improve and life gets back to normal.
November 11, 2018
Talking to your children about dietary choices-Better Dieting Episode 12
Our children get a lot of information related to diet even at a very young age. Meredith talks about an experience with her 10 year old daughter and Paul talks about his 17 and 18 year old daughters, both of which are vegetarians and have been vegetarians for years.
November 04, 2018
Building Blocks 12-All Things Fat Loss With Paul Nobles
This is technically for the first 20 days of fat loss but gives tips and tricks to manage things better. Great Q&A at the end
October 21, 2018
Stop Doing Things That Hurt-Better Dieting Episode 11 October 12th
The main emphasis on this podcast was to talk about how people use advice from trainers wrong. Weight lifting as an example should correct problems you may. We covered a lot of ground because there were a lot of topics that came up.
October 14, 2018
All about Stop and Go's and Coming back to fitness- Better Dieting ep. 10
In the middle we get into a lengthy discussion about coming back to fitness after time off, some of it without working out but mostly with and just changing your routine. A stop and go is where you do a fat loss, cycle, long pause and resume later. Always interesting around the holiday's.
October 01, 2018
Meal Prep Tips From ETP Coaches-Building Blocks 11
Let's face it, most of us make meal planning harder than it needs to be. I have never met a group of ninjas better than the meal preppers we have on staff. Here are their suggestions on making your life easier.
September 24, 2018
To get leaner, you MIGHT need to gain weight-Better Dieting Episode 9 September 14Th
I have to be honest, I never know how good or bad these are but we walked through Meredith's Fat Loss phase to talk about why you might need to gain a little weight to get as lean as you might like. So I felt like this was a good one.
September 14, 2018
Breaking the cycle of Food Guilt-Better Dieting Episode 8 Sept 2nd 2018
A lot of us have been down the good food versus bad food path and it left us a little broken (including Meredith and I). In this episode we talk about that experience and making food an ally in your journey.
September 02, 2018
Body Fat Tests, what you need to know-Building Blocks #11
People invest a lot of mental energy into Body Fat tests but are they reliable and how should you mentally approach the information?
August 27, 2018
Building Blocks #10 - Mobility And Your quality of life
At the core of who we all are is who we want to be as we age and mobility is a big piece of that, here are some ideas on how to incorporate that to have an abundant life.
August 14, 2018
Macros Versus Keto, Which One Is Superior?
Diets basically come in two forms, the form that eliminates food groups (low carb) to get to a deficit and the form that is more balanced (macros). I think a lot of are going to be surprised at my comments on both sides.
August 05, 2018
Building Blocks #10-The Low Down On Insulin And Carbohydrates
There is a lot of conjecture on insulin, so much so that there has been research going on for years and luckily we have one of those researchers on staff to give you what you need to know.
July 29, 2018
When doing too much gets you nowhere-Better Dieting Episode 7 July 20th
The first half of the podcast we talk about summer parades and Mardi Gras and in the second half of the podcast we get into focusing for the best amount of progress with whatever protocol you are doing and adjusting to find what you love.
July 21, 2018
Building Blocks #9-Let's Talk About LISS
Today's discussion was about low intensity and how to use that (and sometimes not)to reach your goals.
July 13, 2018
Better Dieting Episode, Exercising for Life 6 July 6th 2018
With the holiday week we were a bit scattered but it was a great conversation on how having fitness as a priority in your life looks like and how that changes over time.
July 07, 2018
Building Blocks #8 The Truth About High Fat Diets
High fat diets like Ketogenic Dieting are very popular right now, initially their role was very niche for diseased populations and now they are being used much more widely and have experienced a big resurgence. Brad talks about whether or not this attention is warranted and more importantly is a Ketogenic Diet superior to balance factoring in lifestyle factors?
June 16, 2018
Better Dieting Episode 5-Are naps good? And how to lose the most fat and retain muscle
For years Paul has talked about how naps worked against your night time sleep based on his personal experience. Find out why he changed his mind and Meredith and Paul dissect a clients body fat readings and why they lost so much fat without losing much muscle at all.
June 09, 2018
Lost Episode-Better Dieting #4-Review of Why We Sleep and Sex before bed and brain damage
This was a podcast that was taped in May but never made it to upload. It was a review of Why We Sleep by Matthew Walker but that's not why people will remember this episode. Towards the end I had to clarify why I would intentionally choose brain damage for sex and dancing around that topic I suspect will be pretty funny to listeners.
June 09, 2018
Building Blocks #7-Time Restricted Eating or Intermittent Fasting
In this episode we explore why or why you wouldn't intermittent fast giving you some of the science and our personal experiences along the way. We try to present both sides because it can be both a useful tool or a destructive tool depending on how it's used.
June 03, 2018
How To Navigate Vacations, Holidays, Etc.
Most people don't have a macro or calorie problem, what they have is a life management issue and holiday's and vacations don't cooperate so the building blocks team tackles this and gives some advice that will change the way you think about how you have done things most of your life.
May 22, 2018
Better Dieting 3-How to use the Summer to make great change
The main topic happens at about middle of the episode, previous to that Meredith and I chat about our kids, their driving and our life. Once that is done we talk about the summer and summers that changed our life completely, what that looked like and why it was important.
May 12, 2018
Building Blocks #5-Planning Your Fat Loss Cycle with special guest April Blackford
Most people go on diets for the summer or vacation without a real organized plan or after over doing it over the holiday's. At Eat To Perform we know your calories and soon we will have a fat loss calendar, this podcast goes over why planned cycles are better than spontaneous cycles.
May 06, 2018
Better Dieting Episode 2-The hidden cost of wanting to be less all of the time
Meredith has an article this weekend that looks at the want to constantly be less and ties it to the recent women's empowerment movements of the last few months.
April 27, 2018
Building Blocks Meeting #1 on Training (Re-Do With ETP coach Mike Millner)
So if this seems out of order that's because it is, we actually did this one as the first Building Blocks and it was a test but it was so good that people kept asking for it so we re-did it in the style that has become the norm for these sessions. Mike has designed all but one of our training templates and runs a group specifically on designing your training around your personality type.
April 24, 2018
Better Dieting Episode 1-Roadblocks on why people fail dieting
This week I had special guest Meredith Delamare, Meredith is an ETP coach and one of the Customer Service Team for ETP so we went through common questions that come up from new members.
April 13, 2018
Building Blocks Meeting #4 Supplements
What supplements work, which are useful and what can be potentially harmful. These were the topics for this weeks building blocks podcast.
April 07, 2018
Building Blocks Meeting #3 (Sleep and Recovery)
Truthfully this should have been the first Building Blocks because it might be the biggest reason most people struggle reaching their body composition goals.
March 23, 2018
Trauma, Resiliency and what role that plays in body image and diet choices
On 60 minutes there was a piece on childhood trauma and the role that plays in our lives. In this episode Paul and Dr. Brad go over some of the science about how dieting can add layers onto Trauma and personal anecdotes on how to get on the right path.
March 18, 2018
It Meets Your Macros But Does It Meet Your Goals (Building Blocks episode 1)
Where do I even start with this one, this is a new series we are doing where the Eat To Perform staff tackles big ticket items. This week's topic is micronutrients or vitamins. How to get enough of them and which ones are important.
March 12, 2018
What You Don't Know About Dieting Is Why You Aren't Very Good At Dieting
In the first part of the podcast I talk about about sleep and using weighted blankets and talk about my experiences with my daughter related to anxiety and sleep issues. In the last half is the MEAT, I walk you through all 5 phases of the Eat To Perform Method and I would argue that there is no company that will ever be as transparent about their IP as I was in this podcast. I hope you guys enjoy it.
March 02, 2018
Goal Specific Training, Nutrient Timing and The Basis For ETP Considering Homeostasis (oh My)
This podcast came about as a result of a thread in the ETP Private community. I thought it would be nice to just run through these ideas off of the top of the dome (admittedly I probably rambled quite a bit, moreso than normal).
February 16, 2018
How To Become Obese And The Role That Dieting Plays To Accelerate That (with Short Q&A Case Studies)
It's important to know what causes obesity so that you can then know how to avoid it and also realize that dieting is often an accelerant to the problem rather than the answer.
February 09, 2018
Why People Gain Weight After 30 Day Challenges And The ONE Thing We Know About Bikini Season
We covered a lot of ground on this one, the first two topics have a similar idea, dieting too extremely lands you in a worst spot and not a better spot and then I walk through a personal client of mine that is struggling and why I think it's one of my best coaching jobs ever.
February 02, 2018
Your Eat To Perform Plan Explained (how to follow along with breadcrumbs)
This video has a flow chart that accompanies it that walks you through all of the current ETP phases and what to expect from them.
January 20, 2018
Adaptation Prevention, What It Is And Why It's Important
One of the recent innovations with Eat To Perform is "breadcrumbs" they allow you to know where you are in the process at all times and what you are shooting for. These new breadcrumbs are for fat loss but the concept is the same as calories are moving higher. As your body is adapting and trying to find balance you want that balance at higher numbers. This is with Dr. Brad and I.
January 13, 2018
The New Years Resolution that ultimately became Eat To Perform
In this episode we talk about avoiding the trap of the short term view and trying to take that resolve and make meaningful change for 2018
January 05, 2018
More On ETP Method And Free ETP Template Ideas
In this episode we talk about about how coaches communicate and how we use the ETP algorithm (EMMA) to help you guys get the results you want. The second half we talk about the free ETP templates that all members have access to with the man himself Mike Millner and how to best use them to reach your goals.
December 29, 2017
How To Use The New Body Specific Templates With The Other ETP Templates (or Other Workouts You Do)
We are releasing our new body specific templates today for members and Mike and I talked about how they work, how to use them best and how to incorporate them with the other templates or the workouts you might do like Crossfit, Orange Theory, Les Mills or whatever.
December 08, 2017
How To Eat Over The Holiday's Without Having To Pay The Price The Rest Of The Week
"Be respectful of all your days so you don't have to pay the price for any one day". For most people it's not that one family gathering or that one party, it's when those things go off the rails with no activity so we give you guys strategies so that you can live your life and not end up with 10 pounds more than you like on December 27th.
November 17, 2017
How To Extend Weight Loss - Fat Loss As Long As Possible
ETP is different because we view calories as part of the answer and not part of the problem. This podcast talks about exactly what that looks like.
November 10, 2017
How To Use Everything Hurts With Other Exercises (building Muscle Along The Way)
Everything Hurts is the training template that comes free with your Eat To Perform membership, in this podcast we talk about "being anabolic" and how to use EH with other forms of exercise (not just adding more volume)
November 03, 2017
MindPump Podcast with Mike Millner and Brad Dieter
Mike and Brad visited the guys over at MindPump and talked a bit about ETP and how to use exercise to reach your full potential.
October 30, 2017
The Answer To An Extraordinary Life Is Abundance
It's been a few weeks since we have been able to get a podcast up, the main topic is covered about halfway through and it's why setbacks actually allow you (upon reflection) to find the answer and it's that trial and error when you view things from an abundance standpoint that makes a difference.
October 27, 2017
My Dieting Life Kulia Lemus Episode 1
This is the first episode of what will be a series where we take people from the start of their life and bring them through their dieting life to see what they figured out and why. The first episode is with ETP Legend Kulia Lemus.
September 29, 2017
Getting This One Thing Right Is How To Have The Most Success Starting Eat To Perform
The most important piece of Eat To Perform is the plan and doing the plan so coaches can move the plan around to get you the results you want. This video talks about a fool proof way to nail that from day one.
September 24, 2017
Do You Believe What We Believe?
An important piece of Eat To Perform is believing the core tenants of the program, that's what we cover in the second half of this podcast. In the first half we go over the Big Brother finale, Create and our new Training template that is free to members.
September 22, 2017
Is Eating Like A Moron Superior To Eating Clean For A Upcoming Fat Loss Cycle
In this episode we talk about the most important thing related to fat loss cycles and why the more you diet the worse you get at dieting. We also did a short Q&A at the end that had a lot of great questions.
September 15, 2017
Why Playing The Long Game Is The ONLY GAME
It's easy to fall for the allure of instant gratification. This podcast goes into why we teach you to fish rather than give you a fish.
September 09, 2017
Eat To Perform From Beginning To End And Why Your Training Should Match Your Goals
We do a version of this podcast every few months but if you are new or wondering what the end game to Fat Loss and Recomp looks like this podcast is for you.
September 01, 2017
Q&A With Sarah And Paul
With lots of new people often comes a lot of questions and so we devoted this podcast to just Q&A
July 21, 2017
Your Expectations Are Too Low For Yourself And Christmas Abbott On BB19
Fat Loss and weight loss as a goal is very limiting and it causes people to not spread their wings as a human being so we spend the first half of the podcast exploring that. On the second half we explore Christmas Abbott new leadership role on Big Brother 19.
July 07, 2017
Performance Recomp, Muscle Gain And Christmas Abbott On Big Brother (with Predictions)
If you are looking for the podcast citing all the studies related to gaining muscle this won't be it. This however was one of our more entertaining podcasts and did go over Performance Recomp and Muscle Gain and explained how they apply in the phases.
June 30, 2017
There Is More At Stake Than Just Abs
In this episode we talk about the VERY REAL consequences of not understanding how your body works and we talk about why some level of patience helps that.
June 16, 2017
Is Carb Sensitivity A Thing And How To Get Super Hero Macros
We start off the podcast with what beast mode is and what it isn't. Then we talk about why carb sensitivity is a term that low carb advocates use to get people to buy their stuff and we end on talking about our new goal, Performance Recomp, what it is and why.
June 10, 2017
Why exercising for your personality is a game changer with Christian Thibaudeau
If you don't like it you won't do it and working out is a pretty important part of body composition. In this special episode we talk with Christian Thibaudeau about how to program specifically for your personality style and why that's so important.
June 09, 2017
Manually Entering OR Adjusting Your Data, How And Why (especially your weight)
Some people PREFER to manually put in their information, here is how to do that in the app (the web app is easier)
June 05, 2017
Why The Plan Varies And Why That Makes Your Energetic On All Days, Not Just The Days You Workout
With ETP it's not just a race to the bottom so in this video Paul walks you through why that's important, some factors as it relates to workouts and how that burns more fat in the long run.
June 03, 2017
Why Cutting And Bulking Is Misinformed And More Discussion on Bacon Grease Coffee
In this episode we talk about why holiday's and family gatherings are uncomfortable for ETP'ers, why regular folks shouldn't cut and bulk and more bacon grease coffee talk.
June 02, 2017
Using The App: Swiping Up, Updating Your Profile And The Info We Need In Your Journal (Lesson 2)
In this lesson I walk you through the various functions of the app like why you need to swipe up to retrieve your data and what we need in your journal entries.
June 02, 2017
The Baseline Plan, Carbs or Fats and Why We Set Achievable Goals
In this clip I walk you through the baseline plan and why it is so important and what types of carbs to eat and why you CAN achieve your goals quicker if you start doing the plan as quickly as possible.
June 01, 2017
Why You Crossfit Isn't Why You SHOULD Crossfit (or Really Any Form Of Exercise)
In this episode we talk about using your "trump" card in terms of optimal body composition and how to get it back.
May 19, 2017
Can Yoga Help Fat Loss?
We start off talking about appearing in an article about Men's Journal on Paleo Dieting but then we move to the Yoga discussion and how Paul is setting up the experiment.
May 12, 2017
Your Body Is Trying To Constantly Kill You Folks And How FitBit Is Solving Obesity
We covered a lot of ground on this one from whether or not you should be able to take your shirt off in public to why steps aren't as important in a fat loss phase. We also talked about why FitBit's new sleep cycles is a game changer and potentially has the chance to really make a dent in the obesity epidemic.
May 05, 2017
What We've Learned And More Importantly What Is Coming For ETP
In this podcast we talk about the things that made ETP popular and the direction we are going with our technology to change the health and fitness industry.
April 30, 2017
Your Social Media Timeline Is Hurting Your Fat Loss Goals
How you listen to is important these and with a lot of options out there people often want to move in one direction with their health goals but get paralyzed listening to old and stifling messages.
April 28, 2017
Starbucks Unicorn Frappucino And Live Reviews
The good and bad food police are out and this time they have their sites set on Starbuck's, we explain why that misses the point and do some live reviews.
April 21, 2017
Why Willpower Might Be Hurting Your Results (but Not The Way You Think)
Chronic dieters are know to have better willpower than average folks, so why aren't they more successful dieting. That's a little bit of what we talk about on this podcast and on the second half we talk about a frustrating body fat result and how to use that information to get better results in the future.
April 07, 2017
2 Easy Ways To See If Stress Is Hurting Your Fat Loss Goals
Stress is something that needs to be managed during a fat loss phase or that fat loss phase will become ineffective. Here are some ideas on whether or not you might need to skip a workout to keep a fat loss goal rolling.
March 31, 2017
TroubleShooting The WebApp
On this podcast we talk about how the web app flows and why that is the answer to most of the problems people are having.
March 24, 2017
Why Paleo And Keto Stop Working And Why "It's Not A Diet It's A Lifestyle" are undereaters
In this episode we walk users through the various Eat To Perform phases, why they exist and why no other "diet" company is just itching to adopt what we do.
March 10, 2017
Live Reviews, Crossfit Open Chat And A Discussion On The Pressure Of Being A Celebrity Trainer
In this episode we talk about the potential health consequences related to ALWAYS needing to be fit and do live reviews, chat about the Crossfit Open and Paul's big cribbage tournament win.
March 03, 2017
Fat Loss Phases And A Referesher On Why You Should Eat To Perform (most Of The Time)
What most people think is a fat loss cycle is the first stage of a fat loss cycle and so they struggle with the "uncomfortable" piece or some hurdle comes up. So we talk about why a good performance phase is much better than going into things trying to hate yourself lean.
February 17, 2017
Super Bowl, Super Macros And Metabolism
Some ETP history and talks about SUPER DUPER weekends and metabolism.
February 13, 2017
Troubleshooting The New ETP App For Members
We had a debate on whether or not this would go live to regular listeners (that might not be members yet). I think this does give good insight for people and there is enough discussion that was entertaining. Still, we are time stamping this one, it might be off a few minutes but this should help if you are having a specific problem: From the TS video post 5:35 Not getting mfp data in the app, disconnect reconnect fitbit 9:40 Clear your cache 10:35 If app is super hard for you, stick with your TS for now 11 App and TS do not communicate with each other currently 11:59 Healthkit, ignore the mfp address on the app 14:50 Data is incorrect - Boone’s Farm wine 17:05 What do we want entered on your TS 20:05 Weight’s not pulling 22 Is weight in kilos 23:50 When manually entering you want to update 1st, save, then manually make your changes then save 24:55 How does the app help vs the TS 25:50 Why app is impt 26:53 Request a review from the app 27:27 Not designed to go back 29:29 Can I go back and get all my data 30:27 Water cal burn is useless info for the app 32:42 Message: Problem with fitbit 34:20 Any ?’s at all, need new numbers etc, click request a review 35:33 Not a web app 38:50 Auto reviews 40:25 Request a review - talk to us give us notes why 43:33 Why steps over cal burn 45:36 If we are auto reviewed, how are we to communicate what we want 53:40 Hamburger settings edit 54:48 GC 58:30 Untapped? 1:01 Scale :) 1:04 How much I love my wife
February 05, 2017
More On The App, Live Reviews And A Discussion On Sleep
More on the app and what is coming, couple of live reviews and a discussion on sleep and the term "fatties" being used in the public.
February 01, 2017