A walking pad hums, soda cans crack, and the jokes fly—but what sticks is a grounded approach to health that actually fits a full life. We hang out with Edin from Evidence Nutrition to unpack how he coaches everyday people and athletes without the noise: simpler plans, less moral panic around food, and real talk about what sustainable change looks like when you work a 9–5 and still want to perform.

We get into the weeds on protein myths and athlete fueling, including why obsessing over sky-high protein can starve your carbs and wreck endurance. We compare sport nutrition vs everyday nutrition, and draw a clear line between bodybuilding aesthetics and health-focused training. We also talk coaching fit—why a good coach refers out when a client needs a different skill set or lived experience—and how relatability and ethics matter more than shiny marketing.

The conversation turns to online culture: fat-shaming, “bullying works” nonsense, and the weird overlap of moral posturing and comment-section cruelty. We break down how algorithms reward outrage, how lighting and PEDs warp body expectations, and why skill in the gym should be treated like skill in tennis: it takes time, reps, and patience. Along the way, you’ll hear practical content-creator tactics (batch filming, editing at 1.5–1.7 mph on a walking pad), plus the kind of candid behind-the-scenes that demystifies people with big followings.

We close with something personal and urgent: Movember. Edin shares his commitment to men’s mental health and suicide prevention, with a goal to turn small donations and shared posts into meaningful awareness. If money’s tight, sharing the link or hitting follow still helps. Before you go, drop your favorite creative, food-first way to get more fiber—no powders required.

If this resonated, subscribe, share with a friend who needs a kinder path to fitness, and leave a review with your top fiber hack so we can feature it next time.

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What if the fastest way to stop bingeing is to stop banning foods? Coach Chris Terrell joins us to flip the script on weight loss by focusing on emotional eating, autonomy, and the basics that actually last. He works with people north of 300 pounds who feel written off, and his philosophy is refreshingly doable: master awareness and environment first, then let the numbers serve you—not rule you.

We unpack why “eat the chips” can break the binge cycle, how restriction fuels obsession, and why sugar isn’t your enemy so much as an easy escape when work, caregiving, or life steal your sense of control. Chris lays out three honest options for any stressor—change the conditions, end the situation, or accept and reframe—and shows how progress happens when you stop moralizing slips and start learning from them. Expect real tools: food-noise journaling via notes, voice, or private video; short walks without headphones to slow your mind; better sleep; and OSPs—only supportive people—to counter the crabs-in-a-bucket effect.

We also tackle physique inflation, the myth that a six pack equals health, and the pressure creators feel to keep a “brand body.” Chris explains why he makes clients “earn” calorie tracking, how to build habits for reasons unrelated to weight, and how community challenges—Tough Mudders, hikes, 5Ks, even city scavenger hunts—turn movement into play and belonging. If you’ve tried hacks and still feel stuck, this conversation will help you rebuild belief, trade shame for curiosity, and create a life where better choices are the easy ones to repeat.

If this episode resonates, follow the show, share it with a friend who needs a nudge, and leave a quick review to help more listeners find us. Your next win could be as simple as a ten-minute walk without earbuds—ready to try it?

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A car break-in, hospital runs, property drama, and a rogue robot vacuum set the stage for a conversation that swerves from comedy to clarity. Out of the chaos, we dig into why bingeing often isn’t about hunger at all—it’s about autonomy, guilt, and the relief of choosing something no one can take away. That honesty opens the door to a different strategy: feel-first eating that reduces guilt, turns “forbidden” foods into normal choices, and slowly breaks binge routines without all-or-nothing rules.

We also challenge the “protein everything” trend. Protein Pop-Tarts, protein soda, protein cereal—when labels shout, we ask better questions. What’s the protein per 200 calories? Is the price markup worth it? We share simple swaps that deliver more value, like using an affordable protein shake as “milk” over regular cereal, or picking budget protein powders that taste fine and digest well. The goal isn’t to buy perfection; it’s to choose options you’ll actually stick with.

Pressed for time? We map out five fast meals you can make on autopilot: ramen upgraded with miso, peanut butter, and veggies; bagged salads with tuna or beans; overnight oats with coffee for a morning lift; high-fiber, high-protein lupini pasta with tomato sauce; and the unfairly maligned sandwich as a balanced everyday staple. Along the way, we dispel myths about raw foods and lectins, explain why cooked beans are your friend, and offer texture hacks—think black bean brownies, hummus, and refried blends—that make nutritious choices easier.

We close with pizza philosophy: it’s not the villain. Zoom in on ingredients, portion, and how you want to feel two hours later. That mindset—practical, flexible, and honest—beats the hype and helps you navigate weeks when everything goes sideways. If this mix of real talk and workable food ideas helps you breathe a little easier, tap follow, share with a friend who’s stuck in “protein label” land, and leave a quick review to help more people find the show.

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We riff on moving mishaps, DeLorean-level jokes, and gummy bear lore, then settle into honest talk about Olympia culture, steroid disclosure, sustainable training, and why therapy complements the gym. Humor lightens the load while we push back on rage-bait fitness and champion skill-building over perfection.

• statement furniture, moving chaos, and holiday flexes
• host intros, posting habits, and brand deal standards
• creatine gummies skepticism and dosing concerns
• DeLorean gag meets Back to the Future confession
• Olympia overview, divisions, ideals, and drug reality
• honesty about enhancements when selling supplements
• programs as scaffolding, personalization over copying
• calorie literacy and practical estimation skills
• living in the gray, missing sessions without spiraling
• sleep quirks, boundaries, and real health trade-offs
• sweeteners, tattoos, and running jokes as levity
• content shift from outrage to joy and utility
• people-pleasing, accountability, and seeking therapy
• community, smart friends, and kinder self-talk

Subscribe. Live long and prosper. Don’t be a dick—especially to yourself.

Note from Rob: I have no idea what they talked about this episode, send all complaints to MikeNeedsAPlan

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What if one small, honest thank-you could break a spiral? We go from laughing about chaotic days and dog-trashing-the-kitchen moments to a surprising mental reset that actually sticks: choose a single, concrete thing to be grateful for and repeat it through your day. David—known as Today I Am Grateful—opens up about hitting a wall, failing at the classic “write three gratitudes” advice, and discovering that one simple, repeatable anchor worked better for an anxious mind than any perfect routine.

We dig into the fundamentals that quietly prop up mental health—sleep that isn’t chaotic, food that fuels instead of crashes, hydration that’s more than an afterthought, and movement that fits your body. Then we layer in a practical twist: pair gratitude with something you can touch. A coffee mug. A metal door covered in your kid’s art. A giant crayon. That tactile cue doubles as grounding, so you’re calming your nervous system while steering your thoughts. No toxic positivity here; we talk about holding two truths at once—naming the hard thing and choosing a small gratitude so your brain doesn’t decide everything is terrible.

Along the way, we share real-life tactics: using short video for accountability when journals fail, letting community ask the hard “Are you okay?” question, and noticing the tiny joys that sustain us—blue birds, muffins, a pair of glasses you forgot to appreciate. We also explore grief and why loss can deepen gratitude without erasing pain. If you’ve felt overwhelmed by lofty routines, this is your permission to start smaller than small. Pick one word, tie it to something real, and repeat it until your mind begins to scan for better. If this resonates, tap follow, share with a friend who needs a lift, and leave a quick review to help more people find a path back to steady.

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What if your workout felt like a quest instead of a chore? We sit down with creator and coach Tank Tolman to explore how fantasy, play, and small consistent steps can transform the way we approach health. From a childhood stacked with sports to a focused MMA chapter and a later ADHD diagnosis, Tank breaks down why brains like novelty, why light and playful sparring beats bravado, and how cosplay and storytelling can lower the barrier to entry for beginners who’ve never felt welcome in fitness spaces.

We dig into the core idea of a “hard why”—the deeply personal reason that outlasts motivation and outshines scale-only goals. Tank shares how he helps first‑timers start at home with simple bodyweight moves and low-equipment circuits, then layers in gamification: daily quests, streaks, and narrative framing that turns movement into something you want to return to. Along the way, we talk Dragon Ball gravity training, weighted vests, and why going from 30% to 70% healthy is often just a handful of easy swaps and short walks—no extreme protocols required. The summit can wait; most of the view shows up halfway up the mountain.

There’s more: community over isolation, joy over perfection, and the power of embracing “cringe” as visible happiness. Tank’s world blends bladesmiths, prop makers, and makers who need a boost, showing how creativity and kindness can lift an entire ecosystem. If you’ve ever felt shut out by toxic gym culture or burned by all‑or‑nothing plans, this conversation offers a friendlier map: start small, make it fun, and keep showing up. Subscribe, share this with a friend who needs an easier on‑ramp, and leave a review with your “hard why”—we’ll read our favorites on the show.

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Ever wonder why some people can leave half a cookie untouched while others can't stop thinking about it? That difference isn't just willpower—it's about the relationship we've built with food, and the good news is that relationship can change.

Our conversation dives deep into the journey from disordered eating to food freedom. We explore how the "noise" around food—those constant thoughts and cravings—can transform from "two megaphones on your ears" to simply "an annoying roommate you need to knock on the wall to quiet down." This shift doesn't come from more restriction or perfect eating, but from developing awareness about how food actually makes your body feel.

One of the most powerful concepts we discuss is approaching food choices not by asking "How many calories does this have?" but rather "How will I feel after eating this?" This simple reframing helps guide natural moderation without rigid rules. We also challenge the misconception that intuitive eating means eating whatever you want—it's actually a skill that must be developed through practice, like learning to fly a plane.

The conversation tackles how research about "dangerous" foods often gets misinterpreted, creating unnecessary fear and stress that might be worse for us than the foods themselves. We break down how statistics about diet soda, processed meats, and other villainized foods often lack context, leading to confusion rather than clarity.

Ready to develop a healthier relationship with food? Listen now to discover why sustainable change comes when weight loss becomes the side effect, not the main goal. Your relationship with food doesn't have to be a lifelong struggle—it can be a source of joy and nourishment when approached with mindfulness and moderation.

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Looking to maximize your protein intake without the confusion? We're flipping the script on how we measure nutritional value by examining protein content per calorie rather than by weight—giving you a practical framework for making smarter food choices.

Egg whites emerge as the surprising champion with a whopping 22 grams of protein per 100 calories, essentially functioning as pure protein in water form. Close behind are staples like chicken (19g) and Greek yogurt (18g), while plant options like tofu (12g), tempeh (11g), and edamame (10g) offer impressive alternatives for those seeking more plant-based nutrition.

Beyond just listing numbers, we share kitchen-tested techniques that transform these ingredients into delicious meals. Learn how to properly press tofu for maximum flavor absorption, repurpose rotisserie chicken bones into flavorful broth for cooking nutrient-rich grains, and create sweet potato breakfast bowls that deliver both satisfaction and nutrition. These aren't complicated chef techniques—they're straightforward methods anyone can implement to elevate everyday cooking.

We also tackle the fiber conversation, highlighting often-overlooked sources like whole wheat pasta and legume-based alternatives. Despite common misconceptions about pasta being "empty carbs," these varieties deliver substantial fiber benefits that deserve recognition in any balanced diet.

Throughout our discussion runs a refreshing message: nutrition doesn't need to be complicated or stressful. By focusing on incorporating quality protein and fiber sources while maintaining simple habits like regular walking, you create a sustainable foundation for health without the anxiety that often accompanies diet culture. Whether you're tracking macros or simply looking to eat better, these practical insights will help you navigate food choices with confidence and ease.

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