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Nash

NashDPodcast

A Fitness , Health & Fitness and Mental Health podcast

#113 in Fitness · 🇵🇭
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About the show

We talk about fitness, business and motivation all from different perspectives from a wide array of guests.

Newest episodes

The Best Way To Lose 20lbs

10 min

Send us Fan Mail Trying to lose 20 pounds but feel overwhelmed by conflicting advice? In this episode, I break fat loss down into 3 simple levers that actually work: calorie deficit, daily steps, and exercise. Instead of extreme diets or endless cardio, you’ll learn how to start small, build momentum, and adjust these levers over time to create sustainable weight loss. We cover how to set a realistic calorie deficit, why increasing your step count is one of the most underrated fat loss tools, and how strength training helps you lose weight without losing muscle. Most importantly, you’ll learn when and how to tweak each lever as your body adapts so you can keep progressing without burning out. If your goal is to lose 20 pounds and keep it off, this episode will give you a clear, practical framework to follow. Listen now and start pulling the right levers.

Think Smaller for 2026 To Win

12 min

Send us Fan Mail Most people set massive goals for 2026 and burn out trying to change everything at once. In this episode, I talk about why thinking smaller actually leads to bigger results. By focusing on manageable habits and stacking small wins over time, you create real momentum that compounds into a complete lifestyle change by the end of the year. This episode breaks down how to simplify your goals, stay consistent, and turn small actions into long-term results that actually last.

Managing Your Diet Over The Holidays

10 min

Send us Fan Mail Managing your diet over the holidays doesn’t mean avoiding food or stressing over every meal. Plan ahead by allowing some higher-calorie days and offsetting them with slightly lower-calorie days around them so your weekly intake still makes sense. Enjoy the holidays, be present, and remember that progress isn’t ruined by a few meals — it’s built by what you do consistently before and after.

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All episodes

The Best Way To Lose 20lbs

10 min

Send us Fan Mail Trying to lose 20 pounds but feel overwhelmed by conflicting advice? In this episode, I break fat loss down into 3 simple levers that actually work: calorie deficit, daily steps, and exercise. Instead of extreme diets or endless cardio, you’ll learn how to start small, build momentum, and adjust these levers over time to create sustainable weight loss. We cover how to set a realistic calorie deficit, why increasing your step count is one of the most underrated fat loss tools, and how strength training helps you lose weight without losing muscle. Most importantly, you’ll learn when and how to tweak each lever as your body adapts so you can keep progressing without burning out. If your goal is to lose 20 pounds and keep it off, this episode will give you a clear, practical framework to follow. Listen now and start pulling the right levers.

Think Smaller for 2026 To Win

12 min

Send us Fan Mail Most people set massive goals for 2026 and burn out trying to change everything at once. In this episode, I talk about why thinking smaller actually leads to bigger results. By focusing on manageable habits and stacking small wins over time, you create real momentum that compounds into a complete lifestyle change by the end of the year. This episode breaks down how to simplify your goals, stay consistent, and turn small actions into long-term results that actually last.

Managing Your Diet Over The Holidays

10 min

Send us Fan Mail Managing your diet over the holidays doesn’t mean avoiding food or stressing over every meal. Plan ahead by allowing some higher-calorie days and offsetting them with slightly lower-calorie days around them so your weekly intake still makes sense. Enjoy the holidays, be present, and remember that progress isn’t ruined by a few meals — it’s built by what you do consistently before and after.

How to Fit Exercise Into a Busy Schedule

11 min

Send us Fan Mail Struggling to stay consistent with your workouts and nutrition when life gets hectic? In this episode, we break down how to fit exercise and healthy eating into a packed schedule — without sacrificing your time, energy, or social life. Learn realistic strategies to plan workouts, prep meals efficiently, and build routines that actually last, even on your busiest weeks.

You Have To Do More Than Just Show Up

8 min

Send us Fan Mail Showing up is the first step, but it’s not enough. In this episode, we break down what it really means to train with intent. From tracking your workouts and nutrition to holding yourself accountable outside the gym, progress comes from effort, not attendance. If you’ve been consistent but not seeing results, this episode will show you exactly what you’re missing.

How Much Protein Do You Need?

8 min

Send us Fan Mail If you’re new to working out, figuring out how much protein you actually need can be confusing. In this episode, we break down the science behind protein intake, how much you should aim for, when to eat it, and how it supports muscle growth and recovery. Whether your goal is to lose fat, build lean muscle, or just feel stronger, this episode gives you a simple blueprint to fuel your progress without overcomplicating it.

Say NO To Binge Eating

8 min

Send us Fan Mail In this episode, we talk about the power of saying no — not just to junk food, but to the urges that pull you off track. Binge eating isn’t about hunger; it’s about habits, emotions, and control. Learn how to build discipline, recognize triggers, and take back ownership of your choices. One decision at a time, you can change your relationship with food and your body.

Can Coffee Help Your Physique?

12 min

Send us Fan Mail In this episode, we break down whether your morning coffee is actually helping or hurting your fitness goals. From energy and focus to fat loss and recovery, learn how caffeine impacts your workouts, sleep, and overall transformation. If you’ve ever wondered whether coffee gives you an edge, or just a crash, this one’s for you.

The Power Of No

11 min

Send us Fan Mail Discipline isn’t built by what you say yes to, it’s built by what you refuse. In this episode, we dive into the power of saying no, to food temptations, late-night cravings, and even the people who pull you off track. You’ll learn how setting boundaries strengthens your mindset, protects your progress, and keeps you aligned with your goals long after motivation fades

What Happens To Your Body As You Get Older?

13 min

Send us Fan Mail Aging is something we all experience, but what’s really going on inside your body as the years pass? In this episode, we break down how your metabolism, hormones, muscle mass, and recovery change with age and what you can do to stay strong, mobile, and injury-free. Whether you’re in your 20s, 30s, or beyond, you’ll learn practical tips to fight back against time and train smarter, not harder.

Breakfast: Overrated or Underrated

10 min

Send us Fan Mail Is having breakfast the reason you're unable to lose any weight? Or is there more to the story here? Let's find out!

The Reasons Why It's Worth It

13 min

Send us Fan Mail Now on the other side ofd the coin, there's a lot of pros to flexing your discipline muscles and committing to changing your activity, diet and recovery!

The Sacrifices You'll Have To Make

15 min

Send us Fan Mail I don't want to scare anyone off from changing their body but it always helps to be realistic and aware of the things that will change as you journey through your physical and mental transformation!

Injury Prevention Tips

12 min

Send us Fan Mail The best way to stay consistent in the gym is to avoid picking up nagging injuries along the way! Here are some ways you can optimize your body to give it 110% every time you show up and put yourself in risky situations.

Is It Fat Gain Or Water Retention?

12 min

Send us Fan Mail There are so many variables that can happen to anybody on a day to day basis that can make it seem like it's just not possible for you to lose weight. But sometimes you can be losing fat but see the scale go in the other direction!

Weekends Will Make or Break Your Transformation

13 min

Send us Fan Mail Although weekends are a small portion of the overall week, they can sometimes be a place for the calorie to spike and invite doubt as to whether your body will be able to see visual changes to encourage accountability. Stay true to your macros and push for that 21 day mark!

Your Scale Is Not Your Enemy

13 min

Send us Fan Mail The number on the scale is important data. Try not to get too high or low from what the number shows you. It's telling a story about your genetics and habits so be sure to stay consistent in checking!

How Can Protein Change Your Physique?

15 min

Send us Fan Mail It's easy to overlook but aiming for at least 80% of your body weight (lbs) in grams of protein per day will be a game changer for putting on lean muscle mass. There's many different ways you can get that in daily but front loading the protein will always be the best way to maximize consistency!

Does Consistency Mean You Have To Be Perfect?

13 min

Send us Fan Mail Nobody is perfect. Just because you have been consistent one way doesn't mean that it always has to be done the same. When life throws you different situations, doing something is always better than. feeling overwhelmed keeping up and doing nothing!

Trying to Lose Weight? What Should You Prioritize?

12 min

Send us Fan Mail When it comes to goal setting for fat loss, you should always focus on the things that actually accomplish that goal instead of the things that might sound better on paper! There's no need to be in the gym 5-6 days a week if it means you're not going to be as focused on your diet - which is the tool for actual fat loss!

How to Lose Weight With a Flexible Diet

9 min

Send us Fan Mail Sometimes a nightly rice and chicken can get pretty stale. Let's find out how we can change things up and still see the same results!

How Much Weight Should You Be Losing?

7 min

Send us Fan Mail Do you ever find it mind boggling how your weight doesn't drop after a day of clean eating? Learn why that happens in today's podcast!

Do THIS To Guarantee Weight Loss | Learn The Basics

9 min

Send us Fan Mail It's very easy to lose weight. The formula is very simple. But can you do it day in day out? That's the only tough part. So ask yourself. Are you tough enough?  TDEE Calculator: https://www.calculator.net/tdee-calculator.html

Machines or Free Weights | Finding Your Comfort

10 min

Send us Fan Mail If you can train with intensity, then it really doesn't matter what you do. Sure you can optimize your time in the gym doing specific exercises but the one trait that can get you the results you want is intensity and that can be applied anywhere!

Building Muscle While Dieting | Audit Your Intensity

12 min

Send us Fan Mail We all can go harder than we think. In a calorie deficit that can be easier said than done but if you can move the needle in the right direction, you'll be closer to your maximal rate of progress!

See all 97 episodes

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