168: 6 Ways to Optimize Training and Recovery Ft. Garrett Serd

In this episode, Garrett discusses the truth about reverse dieting and shares ways to optimize training and recovery. He emphasizes the importance of the post-dieting phase in boosting metabolism and preventing yo-yo dieting and explains his approach to fat loss and intuitive eating. The episode also explores immunity hacks and highlights the crucial role of sleep in promoting overall well-being. Overall, the episode provides valuable guidance for anyone looking to achieve long-term success in their nutrition and fitness journey.   Garrett Serd, also known as Coach G, is a registered dietitian, certified personal trainer, and certified wellness coach. His passion for nutrition and fitness began in 2004 when he battled anorexia nervosa at 16 years old. He spent every waking minute learning about nutrition, fitness, and healthy living. He earned a Bachelor of Science degree in Nutrition and Dietetics from Louisiana Tech University and a Master of Science degree in Nutrition & Exercise from the University of Nebraska-Lincoln. Garrett founded Tandem Nutrition in 2012, where he serves as a women's fat loss expert and continues to inspire and motivate individuals to lead healthier and happier lives.   Key Highlights: [00:01 - 08:31] Diet and Weight Training in Fat Loss and Metabolism ●      The purpose of weight training is to maintain or grow muscle mass. ●      Diet is the main driver for fat loss, but weight training helps maintain muscle mass, which is important for a healthy metabolism. ●      Garrette advises going to the gym with the mindset of progressively overloading muscles with challenging weights rather than trying to burn as many calories as possible. ●      Garrett explains that soreness and being out of breath are not indicators of a great workout. [08:32 - 18:52] Exploring Immunity Hacks ●      Garrett asks some questions to Nate about the aura ring, wearing socks to bed, and cold water therapy. ●      They discuss using the "Aura Ring" to track trends in their sleep, recovery, and health markers like respiratory rate and heart rate variability. ●      Nate talks about cryotherapy and cold water therapy, including their benefits for mental health and stress management. ●      Garrettes immunity hack is taking athletic greens and eating a lot of fruits and veggies to optimize nutrient intake and reduce exposure to toxins. ●      They emphasize the importance of sleep and how it helps them manage anxiety and stress. [18:53 - 20:16] 5-Step Guide for Effective Strength Training Workouts ●      Garrett has a five-step guide to help women set up strength training workouts ●      The guide breaks down the steps to create effective fat-burning and muscle-building workouts ●      The guide takes readers through the process of determining the number of sets and reps and which exercises to do, with notes on rep ranges, rest, and soreness ●      Garrett encourages people to try the guide for six weeks, even if it doesn't seem "sexy," as it's better than a boot camp. [20:17 - 26:52] Closing Segment ●      Nate throws some hard-hitting questions to Garrett: The next big thing in fitness? If you needed to make a thousand dollars as fast as possible, you would do…? The number one physical possession I own is…? If I could have one superpower, it would be…? If you could completely delete one song from existence and human memory, it would be..? The strangest thing I've ever been asked at the gym is…?     Key Quotes:   “The purpose of weight training is to maintain muscle mass, to grow muscle mass.” - Garrett Serd   “You should not leave a workout feeling annihilated. You should feel a workout feeling stimulated.” - Garrett Serd   “Soreness is not an indicator of a great workout.” - Garrett Serd   “The reason why the body fights back is, because, again, it wants to have more body fat, but when you give it ample, no calories, there's a difference in what it sees and what it gets.” - Garrett Serd     CONNECT WITH COACH G:   https://tandemnutrition.com/online-coaching/   Getnatesbook - This book is a must-have for anyone looking to drop belly fat and eliminate love handles permanently with expert tips on the 7 daily investments for health and wealth, the one type of cardio you need to include, and a handy checklist to hold yourself accountable to your goals. Don't miss out on this game-changing resource - get your copy today!      Here’s how I can help you reach your goals! Get leaner. Live Longer. Be Legendary. 1. Visit N8training.com - mastermind 2. Join our 5-Day Morning Routine Challenge 3. Get my super easy and accessible FREE 5-Day Sugar Detox Program. All you have to do is put in your email and receive access together with a handbook! Thefreesugardetox.com 4.  Start by understanding the science and simplicity of carb backloading for fat loss - go to GetNatesBook.Com. to get a free copy of Nate’s bestseller “The Million Dollar Body Method” 5. Get more great tips to get leaner by connecting with me on Instagram @lowcarbhustle 6. Join the MDB Mastermind for just a buck! If you want accountability, coaching, and an amazing training program to get leaner, this is what you need. Go to nate.fit to find out more and get your first 2 weeks for just 1 dollar. 7. 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