175: Setting Up Your Diet To Lean Out & Lose Fat

I sat down with my wife Stef, Olympic gold medalist Shawn Johnson East, and former NFL player Andrew East to dig into their new book, The Courage to Commit.We talk about why this generation is running from commitment, how defining your family values creates real peace, the collateral damage that comes from being committed to the wrong things, what Shawn and Andrew learned about commitment after their elite athletic careers ended, and why the deepest joys come after, not before, you plant your flag and go all in.ORDER SHAWN & ANDREW'S BOOK HERE:https://www.amazon.com/gp/product/B0FRR3HBJ5?tag=randohouseinc7986-20FOLLOW THEIR PODCAST:https://www.youtube.com/channel/UCfo5aZL8pvt8j6UYYkkyz5AORDER MY BOOK HERE: ⁠https://www.amazon.com/Go-One-More-Intentional-Life-Changing/dp/1637746210FOLLOW BPN:Become a BPN member FOR FREE - Unlock 25% off FOR LIFE ⁠https://www.bareperformancenutrition.com/collections/performance-nutritionIG: ⁠instagram.com/nickbarefitness/⁠YT: ⁠youtube.com/@nickbarefitnessThis podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice.This podcast may not be republished without the written consent of Bare Performance Nutrition (BPN)

I'm joined by Heath Evans, who spent 10 years in the NFL, built a career in broadcasting, and had every outward sign of success.But in this conversation, he reflects on the mission that changed everything.He shares how suffering exposed pride, sin, and self-glory, and how surrender led him to faith, obedience, and a new mission: discipling men and starting a non-profit serving fatherless boys.His testimony is a story about discipline, accountability, redemption, and what happens when your life stops being about you.CHAPTERS:00:00 Intro01:53 Chasing the NFL Dream03:55 Rock Bottom at NFL Network06:26 A Rescue Mission Through Suffering10:36 Building Guardrails Against Temptation14:59 Mourning Sin, Rejoicing in Christ22:12 Faith, Salvation, and Surrender31:09 The Fatherhood Foundation34:23 Discipline Starts at Home38:18 NFL Lessons in Leadership45:21 Transparency Builds Trust50:42 Accountability Sets the Standard54:44 Creating a Selfless Culture57:28 What Iron Sharpens Iron Really Means01:13:17 Non-Profit for Fatherless Boys01:20:43 The Legacy Club Vision for Bethesda RanchORDER MY BOOK HERE: ⁠https://www.amazon.com/Go-One-More-Intentional-Life-Changing/dp/1637746210FOLLOW:Become a BPN member FOR FREE - Unlock 25% off FOR LIFE ⁠https://www.bareperformancenutrition.com/collections/performance-nutritionIG: ⁠instagram.com/nickbarefitness/⁠YT: ⁠youtube.com/@nickbarefitnessThis podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice.This podcast may not be republished without the written consent of Bare Performance Nutrition (BPN)

I’m breaking down the exact nutrition principles I use to lose fat, get leaner, and stay consistent without going all-or-nothing. This episode covers calories, protein, meal timing, cravings, late-night snacking, and the small adjustments that compound into long-term results. Build the plan. Execute daily.CHAPTERS:00:00 Intro01:24 Goal of This Conversation08:18 The Truth About Calories In, Calories Out15:29 Start by Finding Maintenance19:06 Adjust Calories With Patience24:28 Avoid the All-or-Nothing Trap27:26 Meal Timing, Fasting, and What Matters Most36:54 Build Consistent Meals You Can Repeat40:22 Using Calorie Undulation With Intention46:28 How to Set Macros for a Cut47:05 Protein First for Fullness and Retention54:30 Fat Intake, Digestion, and Gut Health59:11 Use Carbs to Support Performance01:01:11 How to Stop Late-Night Snacking01:07:57 Go-To Meals That Make Dieting Easier01:10:53 How to Eat Out Without Losing Progress01:14:51 Small Changes That Drive Real ResultsORDER MY BOOK HERE: ⁠https://www.amazon.com/Go-One-More-Intentional-Life-Changing/dp/1637746210FOLLOW:Become a BPN member FOR FREE - Unlock 25% off FOR LIFE ⁠https://www.bareperformancenutrition.com/collections/performance-nutritionIG: ⁠instagram.com/nickbarefitness/⁠YT: ⁠youtube.com/@nickbarefitnessThis podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice.This podcast may not be republished without the written consent of Bare Performance Nutrition (BPN)

In this episode, I sit down with Pastor Noah Herrin of Way Church of Nashville, TN, to talk about faith, obedience, and what it means to stay close to Jesus in every season. We unpack church planting, grace, biblical conviction, disappointment, healing, and the difference between chasing your own opportunities and stepping fully into the assignment God has placed in front of you.CHAPTERS:00:00 Intro02:40 What God Is Building at Way Church07:09 Commitment to the Craft of Faith10:43 How to Keep the Fire Alive17:19 What Saturday Teaches Us About Easter25:43 Faith, Grace, and the Work That Follows33:07 The Challenge Facing Young Believers34:17 Why Biblical Literacy Matters43:11 A Simple Way to Read Scripture50:08 Stewarding What God Entrusted56:34 Do You Want to Be Healed?57:24 Theo Von, Faith, and Honest Questions01:04:15 New Wine Requires a New Life01:07:42 Assignments Over Opportunities01:10:28 How to Recognize Your Assignment01:15:55 Taking Big Swings for God01:19:11 Final Gratitude and Closing ThoughtsORDER MY BOOK HERE: ⁠https://www.amazon.com/Go-One-More-Intentional-Life-Changing/dp/1637746210FOLLOW:Become a BPN member FOR FREE - Unlock 25% off FOR LIFE ⁠https://www.bareperformancenutrition.com/collections/performance-nutritionIG: ⁠instagram.com/nickbarefitness/⁠YT: ⁠youtube.com/@nickbarefitnessThis podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice.This podcast may not be republished without the written consent of Bare Performance Nutrition (BPN)

In this April 2026 “Inside My Mind” episode, I share what I’m building, learning, loving, and honestly trying to loosen my grip on. I break down the future of BPN, including our carbonated energy drink, creatine chews, consumer research, retail strategy, and how we’re thinking long game. I also reflect on lessons from Lonesome Dove, The Culture Code, the GBRS team, and pacing my dad at the Pittsburgh Marathon. This episode is about building with patience, leading with service, watching others win, and remembering that routines should serve the mission and not become the master.CHAPTERS:00:00 Intro03:20 Energy Drink R&D11:47 Retail Launch Plan15:08 Creatine Chews Update18:41 Brand Strategy Shift26:32 Books and Culture Lessons31:48 GBRS Visit and Service Mindset42:35 Pittsburgh Marathon Homecoming48:31 Week With Dad54:35 Finish Line Scare01:03:05 Garmin Flashlight Return01:09:37 Routine Versus Freedom01:13:31 Closing ThoughtsORDER MY BOOK HERE: ⁠https://www.amazon.com/Go-One-More-Intentional-Life-Changing/dp/1637746210FOLLOW:Become a BPN member FOR FREE - Unlock 25% off FOR LIFE ⁠https://www.bareperformancenutrition.com/collections/performance-nutritionIG: ⁠instagram.com/nickbarefitness/⁠YT: ⁠youtube.com/@nickbarefitnessThis podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice.This podcast may not be republished without the written consent of Bare Performance Nutrition (BPN)

In this episode, I’m sitting down with DJ Shipley of GBRS (Global Battlefield Research Solutions) to talk about how a life dedicated to becoming the most elite at your craft can the ultimate asset for your family. Especially when that craft is elevating your physical and mental health and abilities.Be an asset, never a liability.ORDER MY BOOK HERE: ⁠https://www.amazon.com/Go-One-More-Intentional-Life-Changing/dp/1637746210FOLLOW:Become a BPN member FOR FREE - Unlock 25% off FOR LIFE ⁠https://www.bareperformancenutrition.com/collections/performance-nutritionIG: ⁠instagram.com/nickbarefitness/⁠YT: ⁠youtube.com/@nickbarefitnessThis podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice.This podcast may not be republished without the written consent of Bare Performance Nutrition (BPN)

NOTE: This was recorded 4/9/26 prior to the G.1.M UltraIn this episode, I sit down with BPN athlete Jonny Davies 24 hours before the G1M Ultra to talk about ultra running, confidence, self-respect, and the work behind becoming the person you want to be. Jonny shares how running helped him rebuild his relationship with himself, why confidence is earned through action, and how journaling, training, nutrition, and discipline shaped his G1M prep. We also break down the backyard ultra format, fueling for endurance, the power of community, and why the process matters more than the finish line.CHAPTERS:00:00 Intro03:30 Lessons From Last Year’s G1M Ultra07:04 Bad Days Don’t Define The Block12:15 How A Backyard Ultra Works20:56 Life Before Running26:02 Choosing The Hard Thing To Heal28:08 The Full Circle Moment With BPN35:57 Why Ultras Strip You Down39:47 Sharing The Journey With Purpose47:55 Consistency Is The Real Goal01:06:23 Building A Smarter Ultra Prep01:26:51 Redefining Success Before Race DayFOLLOW JONNY:@jonnyrdaviesORDER MY BOOK HERE: ⁠https://www.amazon.com/Go-One-More-Intentional-Life-Changing/dp/1637746210FOLLOW:Become a BPN member FOR FREE - Unlock 25% off FOR LIFE ⁠https://www.bareperformancenutrition.com/collections/performance-nutritionIG: ⁠instagram.com/nickbarefitness/⁠YT: ⁠youtube.com/@nickbarefitnessThis podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice.This podcast may not be republished without the written consent of Bare Performance Nutrition (BPN)

In this episode, I sit down with BPN Athlete from the land down under Bailey O’Brien to talk about why he quit CrossFit, building a gym, protecting its culture, and making the kind of sacrifices that shape who you become. We unpack the early days that were long days filled with hustle, choosing marriage over personal ambition, why your inner circle matters, and what it takes to build something meaningful for the long haul.CHAPTERS:00:37 Austin, Ultra Weekend, and First Impressions03:00 Australia to Austin: Different Pace, Same Values08:50 Backstory10:24 Building Be All In With Purpose17:59 Why Consistency Always Wins23:59 Letting Go of the CrossFit Dream31:40 Mentors, Brotherhood, and the Inner Circle37:34 What Modern Masculinity Really Looks Like41:39 How Strong Leaders Build Strong Culture45:57 Hiring People Who Take Ownership49:52 Scaling Standards Without Losing the Standard53:24 Trusting the Team When You Step Away59:49 Leadership Requires Sacrifice01:07:13 Going All In Without Losing Yourself01:15:51 When the Platform Gets Bigger, So Does the Responsibility01:18:00 Building a Personal Brand for the Long Game01:28:08 What’s NextFOLLOW Bailey:@baileyobrien_ORDER MY BOOK HERE: ⁠https://www.amazon.com/Go-One-More-Intentional-Life-Changing/dp/1637746210FOLLOW:Become a BPN member FOR FREE - Unlock 25% off FOR LIFE ⁠https://www.bareperformancenutrition.com/collections/performance-nutritionIG: ⁠instagram.com/nickbarefitness/⁠YT: ⁠youtube.com/@nickbarefitnessThis podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice.This podcast may not be republished without the written consent of Bare Performance Nutrition (BPN)

In this episode, I sit down with Nate Pontius of Pontius Ranches to talk about what it really takes to build a ranch in central Texas. Adapting through drought, raising animals with intention, and producing better food from the ground up. We also get into Nate’s journey from the Marine Corps to ranch life, and how hard seasons, family, and purpose reshaped the way he trains, works, and lives.CHAPTERS:00:00 The Rhythm of Rain and Ranch Life02:03 Adapting in Drought Season03:25 Better Feed, Better Animals11:48 Why Quality Pork Tastes Different16:33 The Farmer’s Bowl29:08 From Marine to Rancher34:02 How Fatherhood Changes a Man39:08 The Reality of Building a Life45:49 Building What Money Can’t Buy54:21 Life After Service01:03:23 Training for Health, Not Ego01:14:29 Rebuilding Land the Right WayOrder from Pontious Ranches - Mob Grazing Enterprise:https://www.pontiousranches.com/FOLLOW NATE AND REMI:@nates_beard@rrayymeORDER MY BOOK HERE: ⁠https://www.amazon.com/Go-One-More-Intentional-Life-Changing/dp/1637746210FOLLOW:Become a BPN member FOR FREE - Unlock 25% off FOR LIFE ⁠https://www.bareperformancenutrition.com/collections/performance-nutritionIG: ⁠instagram.com/nickbarefitness/⁠YT: ⁠youtube.com/@nickbarefitnessThis podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice.This podcast may not be republished without the written consent of Bare Performance Nutrition (BPN)

I’ve changed the way I think about success. I don’t see it as a finish line anymore, but as a pursuit rooted in purpose, obedience, and who I’m becoming along the way. In this episode, I reflect on failure, legacy, faith, and why chasing money, status, or approval will always leave you empty if the mission behind your work isn’t clear.CHAPTERS:00:00 Why This Matters02:40 Success Is a Pursuit06:28 Stop Being Impressed09:04 Character Over Strategy13:15 Mission Not Milestones17:29 Hard Work Without Hustle22:28 Heath Evans Wake Up Call28:41 Legacy for My Kids32:57 Ecclesiastes Chasing Wind35:33 Rest Without Guilt40:07 Envy Drives the Grind41:28 Final Charge Purposeful WorkORDER MY BOOK HERE: ⁠https://www.amazon.com/Go-One-More-Intentional-Life-Changing/dp/1637746210FOLLOW:Become a BPN member FOR FREE - Unlock 25% off FOR LIFE ⁠https://www.bareperformancenutrition.com/collections/performance-nutritionIG: ⁠instagram.com/nickbarefitness/⁠YT: ⁠youtube.com/@nickbarefitnessThis podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice.This podcast may not be republished without the written consent of Bare Performance Nutrition (BPN)