With the holidays in full effect, Becky and I discussed why the performance part is so important, especially when you have the option to use your food rather than burn it.

This was a great discussion on how to keep weight off during the holiday's but with an interesting twist. The focus was the REAL reason someone actually gains a lot of weight during the holiday's. Statistics show that holiday weight gain is minimal, unless the scenario we talk about happens.

The Q&A discussion was also amazing and we tackled a lot of topics like "why weight keeps coming back"

This podcast explores what role Artificial Sweeteners might play in your life (if any).

What this episode dives into is a good, better, best way of viewing Artificial Sweeteners and food.

We also delve into the role that Continuous Glucose Monitor can play as it relates to Fat Loss.

There are FIVE supplements that I think almost everyone should take, this is my list.

As we go through the show we explain why some are optional and some need alternatives for certain people.

In this episode, we walk through the value of flexibility in most things, but especially food, which means that for a lot of people, a mindset change is necessary.

In this episode, Becky and I review what consistency looks like.

For a lot of people, consistency often equals rigidity.

We make the case that it isn't just wrong but that consistency should have a certain amount of flexibility built into your plan.

In the first part of the podcast, Paul discusses what ultimately became Eat To Perform and how he accidentally stumbled onto the idea after ten years of dieting.

The second part of the podcast is how to use that information and plan what kind of summer you want to have using various scenarios that people encounter.

This was a fun podcast with a lot of great information.

Becky and I (Paul) start the podcast by discussing the new study, including which parts are applicable, what is missing, and how to interpret the data for your goals.

Next, we walk you through what we used to believe, why we changed our minds, and what we think is the best way to go through summer (including allowing some weight gain)

Paul and Becky start the podcast by talking about why the concept of "food noise" (a relatively recent concept) is being used as a weapon against people.

A similar is being done with the concept of insulin sensitivity.

Once they broke through that noise they tackled the idea that these meds are new (they aren't) and familiar tropes influencers are using to sell WLM's or discourage people from using them.

With spring and summer on the way many people have worked hard in various cycles to make BIG progress.

Here is what you need to know to keep all of that progress.

In this episode, Paul is joined by one of Eat To Perform's lead coaches, Crystal. The goal of this podcast was to talk about what you should expect when you get on hormones and why it won't ALL be positive from day one. (they also go over how weight loss works)

They also covered some of the negatives of weight loss medication, how to counter some of those issues and why or why not it might make sense for some people.

In this episode, Paul and Becky explain why ALL fat loss cycles need a defined period.

They also give various examples and how adding Weight Loss medication changes things (though both look very similar)

Alan is a former trainer and nutritionist who has worked with well-known clientele. He is likely better known for his research and his research review. Alan has written what I believe to be the bible of flexible dieting (basically what we do at Eat To Perform), and I have been a subscriber to his research review since 2008.

This is a great podcast that ultimately ended up being too short.

We covered a lot of ground in this hour, specifically on how to set goals and adjust them based on things OTHER than just weight loss (with a focus on fat loss). We also discussed how HRT and Weight Loss meds could fill a role for some and who should probably avoid it.

First we walk through what a TRUE bulk looks like, which this isn't and we typically don't do at Eat To Perform. The simple fact is most people don't want to gain 30-40 pounds to gain muscle and I literally can't recall anyone asking for that.

So while this isn't that Paul walks you through how to use a bit extra weight over the holiday's to train in a way that might carryover for the rest of your life as the best way to do it.

This was a lively session with a few questions. We went over whether or not Intermittent Fasting makes sense, how to use exercise when calories are higher and much more.

In this episode Paul and Becky walk you through AP cycles, why they exist and why we made a pretty drastic change a few years ago (and it made a BIG difference).

Paul is currently weaning off of Semaglutide and updates on the complications, how much he lost and considerations people should think about before signing up.

Next we talked about why and how Fat Loss cycles can upset your mental health and what we did to help with that. Also addressing the opposite where depression can get accelerated by eating more.

In this episode I talk about going onto weight loss medication. Why I think a lot of the information out there isn't empowering people for real change and what is the vision I have for Eat To Perform Health.

As we move into the fall people often switch to thoughts of putting the pieces back to together. In this episode Paul and Crystal take some Q&A but also give thoughts on the best way to do it including whether or not you are rushing it.