Latest / The Resting Stitch Face Podcast / Navigating Change: A Journey to Simplicity w/ Nate Palmer
Transcript
- Sarah Harding: Hello and welcome back for another episode of the Resting Stitch Face podcast. I'm your co-host, Dr. Sarah Harding along with... Erin Sheffield: Dr. Aaron Sheffield, welcome back to another episode. Sarah Harding: Welcome back. Erin Sheffield: We are so excited to be joined by our good friend today, Nate Palmer. Nate is a fabulous, fabulous person, first off, but he is doing all sorts of amazing things. He is the host of the popular Get Leaner and Live Longer podcast. Everyone go take a look. It's great. I have been a guest in Sarah Harding: I should use my little thing. Erin Sheffield: one of those most popular episodes, I am sure. Nate Palmer: That's a that's a fact. You were actually, you were the sixth most popular episode of of all time. Yeah. Congratulations. Erin Sheffield: Wow, okay. I need to come back Sarah Harding: Wow. Erin Sheffield: on and see if we can break our record. Nate Palmer: I have one point five million downloads and you were the sixth most popular episode. I stopped I stopped recording it because that was another thing. I d I've been quitting so many things this year. It's been glorious. Like, yeah. Sarah Harding: Yeah, it's a season of trimming the fat. Erin Sheffield: Okay, I love this. I love this. Okay, well if I'm getting things wrong and you've quit all these things and you have to tell us the updated pot pro. he's Nate Palmer: Yeah, yeah, keep keep going. I'll be like, nah, I don't do that anymore either. Erin Sheffield: like, don't do that anymore. I know I'm doing this off the Sarah Harding: You Erin Sheffield: fly because I know Nate. I feel like I can introduce him. But maybe I'm I'm out of touch. so Nate is also the author of the million dollar body method and he's a personal trainer coach. Nate Palmer: given that up. I've given that to someone else. Someone else is the author of that now. No, I'm just kidding. Erin Sheffield: Someone else took over the authorship too. And Nate. Sarah Harding: Nate was tired of getting 1 % better every day. He's now straight to that end. He's 10 % better every day. Nate Palmer: Zero percent better every day. That's my motto. 2027. I'm not, I'm getting worse actually. I'm not I'm stopping putting my shopping carts away. Erin Sheffield: You know, sometimes for all of us high achievers Sarah Harding: We've plateaued. Nate Palmer: just in every way, a little bit worse. I'm picking up smoking, you know, like whatever it is. Sarah Harding: Yeah, you're finding the closest parking spot. You're driving around for 20 minutes to get the closest parking spot. Nate Palmer: Yeah. I am I'm trying to get I'm trying to get under two thousand steps a day. It's been really good. Erin Sheffield: As long as you didn't stop brushing your teeth, you're fine. Sarah Harding: You Nate Palmer: I've been really good on my flossing recently. I thought you'd be really proud of that. And locked in Sarah Harding: Yes, we are proud. Erin Sheffield: I am so proud. Nate Palmer: daily flossing for a couple months. Erin Sheffield: I keep saying that's like the cheapest, easiest biohack out there. So and then Nate is also my own personal trainer and when you see me posting about all my workouts and my huge muscles, he is almost fully responsible for that. So thank you, Nate, for that. Nate Palmer: I've done literally zero of your push ups, so I feel like you can take, you know, majority credit there. Erin Sheffield: Well you tell me how many t push-ups to do and when. So that's that's key. Nate Palmer: And if I was standing right there with you, I'd be like, you're on number eight. You're like, that's been 14. I'd be like, two more. That's what how would happen. Erin Sheffield: I know that's why he's Sarah Harding: You Erin Sheffield: great and terrible at the same time. He also loves Bulgarian split squats. And Sarah Harding: Mmm, of course you do. Erin Sheffield: anyone who works out knows those are terrible. So excuse me. Well, I want to get into it. We were kind of chatting before we hopped on, and I think this is a really interesting and very relatable topic. Because we were talking about both you and I. Sarah Harding: Wait, stop. we ask Nate what he actually is doing now? Erin Sheffield: yeah. What it what are you doing and what do we miss? Nate Palmer: I'm just I'm just a full time guy right now. No, I'm like, so I like I was doing all the things right. I've like I was running a full time like online coaching business. I was doing personal training, I was doing a lot of like content creation, work working on the podcast. I've since quit the podcast. I've quit my business mastermind group. I quit what I have in my office. I've like just I've just cut way back on things and I'm trying to do less but better. And I feel like my Sarah Harding: Mm-hmm. Nate Palmer: mental health is actually like in the best place it's possibly been in in the last like several months. So I just like I so as an online coach, for the last decade, I've been running my business off my computer. I've been on lot of Zoom calls. I recorded over a thousand podcast episodes. And I'm just I just feel like I just got to the point where I was like, no more Zoom calls. Please, I don't want to be on a Zoom call anymore with Sarah Harding: Yeah. Nate Palmer: anybody for any reason. So I've not even taken any new clients this year. And I feel like like on for the online coaching. And I feel like when I'm when I'm ready to come back to that, I will have a very like like a very specific program or a niche that I'm gonna go all in on. But I'm just not even I'm not even there yet. So I took a I took like kind of a a training and marketing job up at my one of my friends' gym in Scottsdale, Arizona here called Motion Lab. So he works with a lot of like top level golfers. Sarah Harding: cool. Nate Palmer: And it's been awesome. I'm up there two days per week. I do all of their marketing and their online stuff. So I still get to touch on the things that I like doing with like the computer, but I'm not relegated to it every single day. And then I'm like, I then I get to train like four groups of people who want to, you know, get better and stronger on a daily basis. I have a couple personal training clients. And then and then I get to have lunch with the homies like twice a week. So it's just been a lot more in person and like quality connections with people rather than I feel like having a million people that I'm touching like Sarah Harding: Yes. Nate Palmer: really lightly. So It's been a very fun transition for me. And I just feel like it's put me back into a place where I feel like very good about the direction I'm going. So that's where I'm at. And then I also run a the million dollar body labs, the like the kind of the supplement side of the business. And so that's been a fun, a fun focus of you know, working on the marketing of that, formulating new products. Yeah. Thank you. Erin Sheffield: Which I love your supplements. They're so good. And I know you you chose everything because you want it to be the way you want it to be, right? Like you started developing it because there's so much confusing crap on the market. You order something, you don't even know what's in it. And I feel like you are really good at doing that ethical production where you're making sure you're it's being tested and it's exactly what you say it is. And so I use A whole lineup of your products, so I could definitely personally attest to that. Sarah Harding: You Nate Palmer: I appreciate that. Yeah. I I I don't make a ton of money on that yet because like with the volume that we're doing, getting e everything third party tested is like really expensive. But I feel like at the Erin Sheffield: I'm sure it is. Sarah Harding: Yeah. Nate Palmer: end of the day, like it'll grow. It'll grow when people understand that like this is this is something Sarah Harding: Yes. Nate Palmer: that I'm pouring a lot of like energy into making sure it's the right stuff and the right products and not coming not bringing it to market if it's if it's not what we need. Erin Sheffield: Exactly. And that's what I really appreciate about you because I think you're doing things in the right way. There's so many spammy, scammy people in the fitness industry. Yeah, and so Sarah Harding: Yeah, that are just trying to make a quick buck or trying to develop some things they can sell it, you know. Erin Sheffield: Why would you waste your money on third party testing when you can say it's this and it doesn't have to be? It could be cornstarch or you say it's protein powder and it's not regulated and throw a little Sarah Harding: Yeah. Erin Sheffield: bit of steroid in there or something and people are getting jacked and they're like, that's what's scary. I'm like, I don't really give protein powder to my kids and things like that, because like Sarah Harding: Mm-mm. Erin Sheffield: I don't know what's in it and what's gonna happen to them. So I really Sarah Harding: Yeah. Erin Sheffield: trust what you're doing and I I love that you put the ethics above the profits and hopefully one day those two will align to synergistically take off. Nate Palmer: Yeah, and it'll happen in its time. Yeah. Sarah Harding: I think they do, right? Yeah, it just takes more time because you're not with all these fancy wild claims that are the like catchy things that people latch onto. It's like good, true, clean stuff, which that's... Erin Sheffield: Exactly. Nate Palmer: We are coming out with a cornstarch and steroids product pretty soon. So just like hold off for that'll be really good. Sarah Harding: Stay tuned. Erin Sheffield: I hope I get a pro you know, like a small fee for that for the promo that we're doing here and Nate Palmer: I put your face on it actually, Aaron. Erin Sheffield: the idea. We can call it Doctor Sheffield's and then whatever Nate Palmer: Dr. Sheffield's magic blend. Erin Sheffield: magic yes, exactly. And that that doctor name will really give a lot of clout. Nate Palmer: It's proprietary it's a proprietary blend. I'm not telling you what's in it. Sarah Harding: Straight marked, don't worry. Erin Sheffield: Well, I love I love that intro because we're all about the pivot here on this show. And part of that's because I think so often for most of our listeners and for us, we put so much time and money and investment and emotion into our training to get where we are. As doctors and so many of our people in our audience and even ourselves sometimes might feel like we built this life and we're on this rat rice race and we've invested so much that maybe I don't like it anymore. It's not working for me, but I kind of put so much into it. How do I get out of it? And same kind of thing for you, even though you're not like in med school, but you know, thousand episodes, how do you walk away from that? You know, you spent all this Sarah Harding: Yeah. Erin Sheffield: time building social media content, et cetera. So how are you did you Have those feelings where it was scary to walk away, or did you feel like I'm so done that this is time and I'm not looking back? Nate Palmer: No, it was really scary because I feel like, you know, like just the sunk cost fallacy alone of like I've put this much time and energy into it, Sarah Harding: Right. Nate Palmer: like I sh I gotta keep going. And then also like I think I've got a little bit of ego around being consistent with things. I feel like that that brings me. Yeah. Sarah Harding: Yes, same. Erin Sheffield: Yes, yes. Where's a tattoo for that? Nate Palmer: So that like that's that was another thing that I was like, well, if I give this up, am I losing my consistency? Am I losing my streaks? And that was kind of something I had to deal with. So what I did initially was like, I'm just gonna back off of it for like a the summer and then I'm going to revisit it and see if there's if like if I miss something. Like, did business drop off? Did people like contact me and be like, when's the next episode coming out? Like if any of that stuff happened, I would probably would have been a little bit more hesitant to completely stop. But I Sarah Harding: Yeah. Nate Palmer: it like it kind of just was like business as usual. Life just went on. So Erin Sheffield: That's so interesting. Sarah Harding: Yeah. Erin Sheffield: I think it's so hard to leave that identity piece behind more than anything. That thing Sarah Harding: Yeah. Erin Sheffield: you've built your whole life around, like you're the podcast guy, you're the the trainer who's doing all this online coaching, or for us, you know, you're the doctor and and you put your whole identity into that and and that could be hard to shift. So I'm proud of you. That's really cool. That you're just kind of finding a new way and finding success with that. Nate Palmer: Mm-hmm. Yeah. Sarah Harding: Yeah. It's funny too, because I think Nate, before I met you, that was when I had just in the previous six months faced kind of the same thing. I just felt like everything around Erin Sheffield: Is my internet down? Sarah Harding: me was just in complete chaos. And so everything then inside of me was complete chaos. And I just felt like I couldn't, I couldn't even give anything partial attention because everything needed my attention and everything was so out of alignment with how I how I saw myself, that it was really difficult to keep going each day with a smile on because it just felt like my insides were in tornadoes in the Midwest the whole time, right? And so I, you know, like just, and I kept saying, just need to, I just need to trim it back. I need to trim everything back. I need to get back to my foundation, to the bare bones of it. And then from there, figure out what is good. what is me, what is aligned with who I am. And then from there I can build, but it's gonna be built intentionally and not because I feel like I'm supposed to do that or because I promised somebody that I would do that, even though it's against how I am and who I am. And so I've really did, I've just scaled it way back. so, but now it's really hard because I really like where that is. And then trying to find things intentionally while also making a living because we still have to live. That's been the interesting part. But I've also scaled way back on consumerism and that sort of thing too. So it kind of balances out, I guess. Nate Palmer: Hmm. Yeah, I feel like that's like that's so hard to do because, you know, and honestly, like I would bet this is harder for females than men. But I do think that if if you're not super intentional about it, your life will get built without you having any say in it. You say yes to this, and now you're in charge of that. And then Sunday afternoons we always do this, you know, and you're like, whoa, I didn't like none of this is how I pictured my life, but like I Sarah Harding: Mm-hmm. Nate Palmer: just said yes 'cause it was it was the more convenient thing to do, or someone asked me to do it. I didn't want to let them down. And then all of a sudden Sarah Harding: Mm-hmm. Mm-hmm. Nate Palmer: you look at your like look at your day to day and you're like, none Sarah Harding: Yeah. Nate Palmer: of these things I like doing. So Sarah Harding: Right. Yeah. Nate Palmer: Or n or none of them are like giving me the like the return on the investment that I would that I would hope they would have. And that was Sarah Harding: Yes. Nate Palmer: a lot of it for me. I remember one time because I had this I I've I feel like I've just failed at so many businesses in my life already. I didn't go to medical school, but I have I have like been trying different things for many years and I've had like many different iterations of fitness business. And one of the early ones was called Bod in a Box. It was actually in a bag, but bod bod in a bag is like Sarah Harding: No. Erin Sheffield: That's kind of got some weird connotations maybe. Nate Palmer: Yeah, that it's it's not longevity promoting, you know what I mean? So Sarah Harding: Right. But yes. Erin Sheffield: Right, right, right. Nate Palmer: so I had like a suspension trainer in there, I had some bands, some little some mini bands, some sliders, and then I would write workouts for it. And so all these workouts I would put into an Excel document, and then I would film the videos and I would link them to a YouTube, and then I would then I would PDF export them, then I would upload them to my CRM, and then I would deliver them on a daily basis. So if you got a new workout to your to your inbox every single day. And if you didn't click it or didn't check the box, then you got like an email, a follow-up. So I was building all these like email sequences, writing all these workouts. And then at one point I was like, what? Like I've got like six hours of worth of work to do. I'm like, what if I didn't do it? And then I didn't do it. And then nothing happened. Nothing happened for like for like three weeks. I didn't nobody cared. No one was doing the workouts or anything. It was the wrong product for like the wrong market. It was like I was, I'd kind of switched these things, but no one, no one cared. And my nothing changed. When I stopped doing 80% of my work. And I think about that a lot because Sarah Harding: Yeah. Nate Palmer: I think, I think as like kind of being in an entrepreneurial space, I kind of glamorize the grind and busyness and like work work harder and you you got it. Don't, you know, you'll sleep when you're dead, that sort of thing. And that's Erin Sheffield: Yeah. Nate Palmer: that's that's not great. That doesn't that doesn't feel that awesome for me. Yeah, good point. And Sarah Harding: Also not really great for longevity. Nate Palmer: so like like the recently with like with all of the AI stuff that's coming out. And all the GLP ones and things like that, it just felt like there was an overwhelming, like no one was asking me to do certain like these things. And I feel like unl until someone is, until I'm getting like the same question over and over again, or the same demographic of person is asking me for help with whatever. I think then I'll go back to it. But for now, it's like no one was asking for it. And I was just putting out more noise into a sea of noise. And like And then, like, I'll look at different things. It's like, well, here's what's trending right now. And here's what you should be doing. And here's what all the big creators are doing. And it's like, do I want to do what the big creators are doing? Because they're just using AI to like to Sarah Harding: Yeah. Nate Palmer: do most of their stuff. And I think we're all eventually just becoming like the same just Sarah Harding: Yes. Nate Palmer: milk toast, like regurgitation of everything. So, like, you see, like I'll see one guy put out a video that's like high quality, whatever, it's good information. And then I'll see 13 other p influencers do the exact same. video and I'm like, do I is this like why would I why what's the point of that to copy someone else and do exactly what they did? Like if I'm gonna do it, I wanna be unique about it. Sarah Harding: Yeah, it's not really content. It's not content creation. Erin Sheffield: Yeah, that's so interesting. Sarah Harding: It's content regurgitation. Right. Nate Palmer: That's a that's Erin Sheffield: Well, I've been trying to be Nate Palmer: a really good point. Erin Sheffield: more strategic in my content creation and one of the things my coach is always telling me is like stop throwing a spaghetti on the wall and do what works and so like stop being creative and copy things and it makes sense because if you find things that Sarah Harding: Yeah. Erin Sheffield: are working and are popular, if you can kinda hit on that idea, then Nate Palmer: Mm-hmm. Erin Sheffield: it's proven. But at the same time I've had those exact same thoughts, but like where's creativity? Where is you know, hopefully at least put your own stamp on the thing you're kind of copying, but That's what's amazing Sarah Harding: Yeah. Erin Sheffield: about being humans is, you know, putting your own flair on things and and creating and and making something new. Nate Palmer: Yeah, and that's been like a lot of fun for me. I've been I I've kind of used this time. I've been getting back into some more stand-up comedy. And so I got I got signed to like a a series of three events. So I'm actually a professional comic now, you guys? Yeah. Yeah. Yeah. So Erin Sheffield: Yay, that's amazing. That is a hard a hard Sarah Harding: Add it to the bio! Erin Sheffield: field to break into. Sarah Harding: Wow, you got some gigs and everything, man. Nate Palmer: Yeah, I got I've gotten paid for four gigs, you know. So Sarah Harding: What? Nate Palmer: I'm like, that's that's I don't know, it's pretty big time. Don't you don't worry about it. Be jealous. So it but like Sarah Harding: Wow. What the heck are we doing here? Screw this thing. I to do some stand-up comedy. Nate Palmer: That's it's been really fun to like to like write stuff and be like, this is such a like unique like this is a perspective that I feel like I'm the only one who has. Like I was writing jokes about Samson and Delilah and I like, who was it who's doing Old Testament jokes? What's what is what is that? It's there, Erin Sheffield: We need more Old Testament j I mean, this is a Nate Palmer: the fodder is there. Erin Sheffield: a country built Sarah Harding: It is. Erin Sheffield: on Judo Christianity and also all the Muslims. Like we're all reading the same Old Testament, so you know, it's a ripe market for it. So give us our best Nate Palmer: Yeah. I think you're right. Erin Sheffield: stamps in July la joke. Do you have one refined and ready to go? Nate Palmer: Well, so so so Delilah asks Samson. I assume like the first time they meet, he's like, she's like, What a what hypothetically, like what would make you super weak? And like that's a that's a wife question. That's not a girlfriend question, Delilah. Like, read the room. Like, what would make you super weak? Samson's like, I don't know, maybe like a weekend like heated rivalry or binge washing. So she so he actually tells her, he's you what it would make me super weak is if you tied me up with strings from a bow and arrow. So she uses this information. To tie him up with strings from a bow and arrow, lets a bunch of bad guys into the house. He wakes up, breaks the strings, kills the bad guys. That's kind of his thing. And then, and then he's like, Delilah. And guess what? She gets mad at him for lying. She's like, I Samsung, puto mentiroso. The Bible is notably silent on Delilah's ethnicity, but the relationship was Sarah Harding: you Nate Palmer: Muy toxico. You know what I mean? Sarah Harding: Yeah, nobody was singing Hey There Delilah to her. That's for sure. Nate Palmer: Aga No, that's Erin Sheffield: But you know, that was on Samson for keep coming back and to keep telling her like he didn't learn his lesson, that she's like not very Nate Palmer: Yeah. So like everyone's like, s Erin Sheffield: trustworthy. Nate Palmer: he eventually tells her, like, my, you know, if you cut my hair off, that's actually my weakness. but I don't think his weakness was his hair, nor do I think it was toxic women. I think his real real weakness was pattern recognition. Erin Sheffield: Precisely. Nate Palmer: After four times you're participating, you know? Erin Sheffield: You're complicit. You were kinda Nate Palmer: After four times he's still telling his his boys, You just just don't know her like I do. You know, what's going on with him? Erin Sheffield: The codependency happening here for sure. Self-sabotage or something. Love it. I feel like there's some. Sarah Harding: Here's a funny story. One of the gals at the retreat thing that I did this weekend, she said that we were talking about weird spa experiences. And she said that she was getting a massage one time and she's got this like long, like beautiful hair. And her massage therapist was like, you know, you have beautiful hair like Samson. Your strength is your hair and your hair is full of empathy. She was like, can we get on them with a massage or what? Like, where did that, what? So then we're all like, yeah, when I'm needing a little empathy, I'm just gonna come over to Katrina's house and just stroke her hair. Like, what a weird thing. Yes. Erin Sheffield: I would be like, it's time for a haircut. I'm tired of being this empath that's just soaking up all this stuff from everyone else. Let's just chop it off. Nate Palmer: Can't can we get back to the no talking massage part? That was better for me. Erin Sheffield: That's why should never befriend your massage therapist. I'm like kinda friends with my old and it was like kinda start talking, but you kinda not want to be talking, but then they're talking and then you feel kind of unfriendly, like you need to keep it very professional. Just Sarah Harding: If I'm Nate Palmer: You gotta Sarah Harding: not talking, like, I should be. There's something I'm missing something here. There's something and then I stress myself out. I can't relax. Erin Sheffield: Yeah. So yeah. So you need just like someone who doesn't speak English is perfect. No pressure. Nate Palmer: My massage therapist a lot the the other day was wearing headphones. I was like, this is great. You you do your thing. Whatever you're into Sarah Harding: that is good. Yeah. Erin Sheffield: I know, that's smart. Nate Palmer: right now is perfect for me. Sarah Harding: Yeah, I should probably listen to like metal. Yeah. Erin Sheffield: They're probably listening to Death Metal, like, Nate Palmer: It felt like it. Erin Sheffield: Usually I let my patients choose Sarah Harding: you Erin Sheffield: the music. And I had one patient, usually they choose something pretty like Taylor Swift or something pretty mundane. We recently had this older lady and she said, not country, but western. So. Nate Palmer: Okay. Erin Sheffield: They put on like the yellow rose of Texas. And after a while, she's finally like, Why did you guys put this music on? I was thinking like Morgan Wallen. I don't usually hear it just like Western, Sarah Harding: That's really funny. Erin Sheffield: but I guess we typecaster. Nate Palmer: Yeah. Erin Sheffield: But then we had this guy, he wanted like death metal. And I was like, okay. And finally, as he was asleep, I was like, you gotta turn that off. It's like Sarah Harding: Yes. Erin Sheffield: And I was getting so anxious. I would try to do the surgery and my hands are like shaking and I'm just like, Okay, we've got a how about just, you know, the quiet flute music or something. Yeah. So don't let sedated patients choose it. They don't need it. Sarah Harding: Yes. Yeah, I find myself getting angry and I'm like, this is you don't want me to be angry while I've got. Yeah. Well, I've got blades in my hands. Nate Palmer: Yeah. No, I need to be calm right now. With my hands in your mouth. I like the western though. I like that you put on stagecoach music music for her and she's like she's like, I don't know any of these songs. Sarah Harding: Yeah. Erin Sheffield: And we're like singing along because our dads were like into it, we all know, you know. Sarah Harding: Yeah. Erin Sheffield: She was like, This is kind of weird. Sarah Harding: I was kind of excited. Erin Sheffield: Yeah, I was surprised. Sarah Harding: Gosh. Erin Sheffield: Yes. so we were talking going back before Sarah interrupted me strategically. Sarah Harding: Sorry, as always, I do. Erin Sheffield: It was that was a good conversation. But kind of going back a little bit to what we were talking about too. We were just saying, you know, you've kind of hopped off social media and kinda why. And so do you wanna tell us again kind of why you've pulled back? I mean, you talked about pulling back from other things, but what was going on with social media for you that made you wanna pull back? Nate Palmer: I just feel like it was it was in a st in a like a period of life where I was like cutting everything and kind of analyzing what what's the cost benefit analysis of each thing. And so I like my relationship with social media became then like if I want to post something, I will post it. I keep I keep posting for my business account, which I probably shouldn't do, because I'm like, here's her weird opinion on Sophie Cunningham, you know, like that's probably Sarah Harding: You Nate Palmer: not what I need to be doing from that from that account. But But like I just was doing whatever I want to. And then so the last like six days, that's included not posting anything. And that's been great too. So I'm just not putting any like designs on myself. Cause like for probably about three and a half years, I've recorded and posted a video every single day. And you know, I just kept my followers just right where I want them. 13.1,000, no more than that. You know what Sarah Harding: Yeah. Nate Palmer: mean? It's perfect. So that like that after a while, I was like, well, I well, I don't see a change in like revenue. If I post versus not post. And maybe that's a long-term like like downstream effect that I'll see in six months and be like, oops. But maybe not. We'll find out. I'll let you know in six months. Erin Sheffield: I think that's so relatable and I I feel like I was at the thirteen point one thousand forever myself and it it I mean, yeah. Sarah Harding: Which is weird, right? Like, what a weird number Nate Palmer: It's a good it's a good spot. Sarah Harding: that you both kind of like plateaued there. Erin Sheffield: Yeah, like you're way ahead of me and I've caught up and then I feel like we both just stayed there for so long. And it's really hard and it's hard to know. Everyone says consistency, consistency, consistency. Sarah Harding: Right. Erin Sheffield: Post more, but I kind of felt like I'm nothing but consistent. I'm posting every day and it's not moving. So I think that's really relatable and it is kind of hard to know. Have I just not broken out of the dam and pushed, you know, fallen over the spillway and finally overflowed? Or am I wasting my time spinning my wheels? It's kinda hard to know how to make those decisions sometimes. Sarah Harding: Yeah. Nate Palmer: Mm-hmm. I've been trying to just do what feels good. And I don't know if that's necessarily the right thing. Cause sometimes what feels good is like, you know, eating a whole thing of ice cream. So, like, you know, like it's like when people are I'm intuitive eating. Like, well, and I intuitively intuitively wanted to eat a whole sleeve of Oreos. So maybe that's not like Erin Sheffield: Yeah. Nate Palmer: the the the thing we should be striving for. But I feel like at at this, at this phase, like all like all I need to be doing is being a good dad and a good husband. And like that's really my entire Sarah Harding: Mm-hmm. Yeah. Nate Palmer: Life goal. These other things, these are great. I probably should make money at some point. But like if I can do that, if I can be a good human, be a good impact on other people, especially some like these personal training clients that I've picked up, because I have been doing more stuff. It's just been in person, which is great and I love it. And I feel like I'm really good at it, but it is not scalable. And so in like the age Erin Sheffield: Yeah. Nate Palmer: of like scale everything, AI everything, I feel like it's it feels good to be almost like countercultural in that way, where I'm like one on one or one on like six with people, just just coaching them up, training them through some stuff. And then it's also nice because like over an hour with someone working out, I also get to ask them like, how's your family doing? Like what's going new at work? You know? So I get to like build relationships rather than just being so focused on like how much water are you drinking? Did you get enough steps? Like where are your macros at? Because that's what all of my conversations were like when I was coaching online. It was just kind of metrics, success, what's the next steps? Which is great. But also like I I prefer building relationships and I feel like identity shift can come from relationship building, even if it's slow, more so than trying to white knuckle something that you just absolutely don't like doing. So I just want Erin Sheffield: Yeah. Nate Palmer: trying to be a good influence for on the people that I'm blessed to have in my life. Erin Sheffield: Well, I think what you said about doing what feels right for you. Doing what feels right for Nate Palmer is different than most of the world because you've really you are like the king of consistency in my mind and your mantra, you have a bunch of them, but one of them is like one percent better every day. And so I think Where that's different for you is that you built these frameworks around your life. You have these habits and these things that are like your identity now. And so what feels good to you is to continue with those things that are true to this identity you've built on those frameworks rather than falling back to the easy, you know, after you are lifting every day and you start seeing results or just feeling better and more empowered. Like for me, Like my fitness journey, especially with you, has been really great from like the physical side and the results I've seen physically, but like emotionally and mentally, it's even more important. Just like you do something hard every day and you feel so good. And but I think it reframes things too. It's like you like you have to lift until failure, Aaron. And it's like, I don't like to fail. I'm the one if you say Nate Palmer: Ha ha ha. Erin Sheffield: like three times fifteen, then I will I'll be like, I did it fifteen times, three times, yay. And it should be like maybe I only got to 14 or 13 that time. That's actually the bigger win. And so I think that's really interesting, you know, learning to trust yourself because you've kind of figured out what feels good for aligned Nate, not just like natural man Nate, lowest version of Nate, but the aligned version of Nate. Sarah Harding: Isn't that a funny analogy for life and the things we've just been talking about? We know that in order to build muscle, the best way to do it is low reps, high weight, and lift to failure, right? Right at or to failure. Right? And so just like in life, you're like, I've failed so many things. And you're like, but how do you grow? It's not by doing things halfway. It's about getting at or close to failure. Right? And it's like, huh. That makes sense. Nate Palmer: That's a good point. Erin Sheffield: Yeah. I was talking to someone just a couple of nights ago who has a business and she's been kind of stuck. She wants to grow, but She and her partner both feel like if we don't have the perfect offer, if I don't get it priced exactly right the first time, then I just have to stick with it. It has to be right. And like I don't feel like I can just take the info, I sold too many. That means maybe I need to raise the price or no one bought it. Maybe it needs to change the product. So that paralysis That perfectionism is keeping her from even doing anything. So she's inherently hailing failing by not trying or not improving. But like Nate Palmer: Mm-hmm. Erin Sheffield: what we're talking about, like if you went to the gym and you only like you're like, yeah, I can lift five pounds a hundred times. Yay, that's no like we're purposely going into the gym to fail every day or get close to that failure. And that's how we get strong. But yet we are so uncomfortable in the other parts of our life. doing that. So I think that is a great lesson. Nate Palmer: If she needs if she needs someone to talk her through like the the publish before you're ready, like that's my thing. Like I'm a ready fire aim type of person. Erin Sheffield: Yeah. Nate Palmer: Like, much to my detriment in a lot of ways. Like I feel like I could have benefited from some perfectionism, like sprinkled on top a little bit at this point. Cause I keep being like, let's launch the thing. And someone's like, Have you thought through it? I'm like, not at all. They're like, is anyone asking you for this to buy this? I'm like, no. They're like, okay, yeah. So I do that a lot. But so I think that there's a there's a definitely a balance. Erin Sheffield: Yeah. Nate Palmer: But I do think when you're starting something, you can't even know what you're doing until you just touch it a bunch. You know, I always think about like like have like a phone, right? Someone gets a new phone and they're like, How do I use this thing? Well, you just you just use it. You just do it and touch it and figure it out and stuff like that. You know, like it's it's not like I gotta read the manual and I gotta do this and have someone walk through it and I'm hiring a coach Sarah Harding: you Nate Palmer: for my iPhone. No, you just like You just touch it until you figure it out. So, like the person you're talking about going to the gym and doing five pound curls for a hundred reps, great, good start. Let's, what are you gonna do next time when you go back? Cause it's not Sarah Harding: Yeah. Nate Palmer: gonna be you're not gonna do you're not gonna get biceps with one workout. Sarah Harding: you Nate Palmer: You're not gonna get abs from one salad. So you have to do a these things a million times, anyways. So you might as well get started. I so I launched a new podcast. yeah. Yeah, it's kind of fun. I was Erin Sheffield: You did? Okay, okay, cool. Tell us about it. Nate Palmer: like, so I quit my podcast. I'm never doing podcasts again. And then like two weeks later, I was like, we should start that. We should, bro, we should start a podcast. So it's called Unqualified Caddy. I am that's me. I'm the unqualified caddy because this gym that I'm working at in in Scottsdale has a ton of PGA tour pros. I am the worst golfer there by a mile. The guy who owns the gym is a scratch golfer, which means that he has like no handicap. He hits par on courses, which is crazy to me. We just had one of our clients win the BMW tournament like like last week. Like, A lot of high level golfers there. So I get to kind of host this podcast with my counterpart Carson, which by the way, isn't having a coast so fun. Isn't Sarah Harding: It is. Nate Palmer: that the greatest? The solo podcast is not not for me. This is way more fun. Erin Sheffield: That's hard to carry. Nate Palmer: And so we'll have we'll have guests on, and it's just like those two talking back and forth. And I'm just like steering the conversation or asking weird questions or just like trying to keep everybody on track because most people have never, you know, like my buddies never. Had a podcast before. So he tends to meander with his thoughts. So my job is just to like corral and like guide the conversation. And then they talk about interesting golf stuff. And I'm kind of picked it up by association and I ask dumb questions. So that's been fun because it's, but it's still, Erin Sheffield: That's cool. Sarah Harding: The questions that everybody else is wondering. Nate Palmer: well, yeah, if maybe if you listened to it, you'd be like, he's asking good questions. But when Sarah Harding: Yeah. Nate Palmer: golfers are like, why is he asking so many dumb questions about elbows? I just thought you Erin Sheffield: That makes it fun though. Nate Palmer: needed a golfer's elbow if you wanted to golf. I just thought that was what you had to have. Sarah Harding: Well, you definitely can't golf without elbows. Nate Palmer: Good point. That's a really good point actually. Erin Sheffield: That would be really hard. Knees too. Probably need some knees. That's fine. That's cool. I love that. Sarah Harding: Yeah. Nate Palmer: Yeah. So, but so, anyways, with that, like they were like, Don't you want to do X, Y, and Z? Shouldn't we come up with an intro? Shouldn't we do this? I'm like, no, we're just gonna publish it. They're like, What if people listen to them? Like, no one's gonna listen to this. No one is gonna listen to the first eight episodes, no one's gonna care until we're at 24, 25. We got to get through these early ones so we can get to the later ones and actually be good at it. Let's just publish right now and worry about all the other stuff. They're like, Are you filming it? I'm like, no, I'm not filming it. So just like just just getting it out there and then, Sarah Harding: Yeah. Nate Palmer: but like now I need someone, like we're like we're ten episodes deep. Now I need someone to come in and be like, all right, we're gonna make this good, actually. That's the part I've always struggled with. Is like, how do you make this good? It's been hard for me. Sarah Harding: Well, we have all the tips because ours is really good. Nate Palmer: Really good. Everyone says so. No, your Sarah Harding: Thank Nate Palmer: podcast is awesome. Erin Sheffield: Except we got all our tips from Nate. Nate was the guy that I called. How do I start a podcast? What do I do? Which microphone do I get? What Sarah Harding: I know. Like, Nate, what microphone do I get? Erin Sheffield: is Riverside? What is that? That's true. I know. Nate Palmer: It doesn't matter as long as it's it looks cool. Sarah Harding: I like this white microphone that you have. I'm like feeling a little sad. Look how boring. Nate Palmer: The sh the Shure V seven. but we but it's the same mic. It is such a nice mic, isn't it? Sarah Harding: It is the same mic. I don't know. Erin Sheffield: 'Cause we asked you and you told us. And Sarah Sarah Harding: Yeah. Nate Palmer: Yeah. Erin Sheffield: asked me and I said, Nate said this one and she got it first. Nate Palmer: It's literally so nice. Sarah Harding: It is so nice. Nate Palmer: that's a that's a very Erin Sheffield: I don't have mine right now. I hope this one is working. I'm in Boston Sarah Harding: Yeah Erin Sheffield: 'cause I got stuck in a nor'easter. My first nor'easter. I've been through a hurricane now. Now this is my first nor'easter. I've been through some tornadoes Nate Palmer: Fun for you. Erin Sheffield: in the Midwest. I'm getting there. Sarah Harding: Yeah. Erin Sheffield: All the weather patterns. Nate Palmer: I've been I've been recording my the my podcast on this with like the just the onboard like mic and then I have then I have AI. It's the road. Erin Sheffield: good. It's it's my same one. We're twins. Sarah Harding: What is it? Nate Palmer: Yeah. So but Sarah Harding: yeah, look at you guys. Nate Palmer: then so it has an onboard mic. You can press record up at the top, and then I I will upload the files on my computer and I just have my Claude go in and trim the episodes because we started them off with like a one, two, three, and we clap. So it trims the front and back for me. So it's all edited. Then I just, you know, run it through like some like a audio processing to make Ki kill Mike bleed and enhance it and stuff. And it's like pretty good. Yeah. Sarah Harding: Wow. Yeah, Erin Sheffield: Wow. Sarah Harding: that's great. So are you guys doing it in person? Erin Sheffield: We need to listen to Nate some more. Let's see, up levels. Nate Palmer: Yeah, it's all in person. Sarah Harding: And so that's the thing that I don't, I've done a couple here in person and it, the editing, it is a nightmare because the sound Nate Palmer: It's a nightmare. Sarah Harding: like picks up the microphones because Nate Palmer: The mic bleed. Yep. Sarah Harding: I don't have like the little mixery thingy I think that you're supposed to use. I don't even know how to do. Nate Palmer: It I found the solution to it. It's super easy. Erin Sheffield: Baited breath, what is he gonna say? Nate Palmer: So I I just like well, so these record on separate tracks. So I have three tracks and all of them have all of the people's noises on them, which is Sarah Harding: Yeah. Nate Palmer: kind of annoying, especially if we're in like a room with a lot of hard surfaces. So I just put them in this software and I just so I have the if as long as I have them synced up exactly in Sarah Harding: Yeah. Nate Palmer: terms of timing, it will it will eliminate all the mic bleed, anything you hear outside of the the main person's voice in it. Yeah, it's called Aphonic A U P H O N I Yeah, it's yeah. Sarah Harding: Just that software that you used or is that Claude doing that? Aw, Phonic. That's cool. Okay. Nate Palmer: It's like like, but I talked to one of my buddies who's like a podcast guy and he's like, No, just do it like this. And Sarah Harding: Wow. Nate Palmer: I love that. I love and I wouldn't have known that if I hadn't been around people who are doing cool stuff. It's my favorite. Sarah Harding: Right, right. Yeah, it's that. Nate Palmer: I used to tell my wife when I worked at the gym in like a gym in Seattle called Pro Sports Club, just like amazing people, all these like startups and CEOs and just like people doing cool stuff in the tech space. And I was like, if you bring me the world's problems, I will solve them for you on Thursday afternoon by like two thirty. Like The people that I was able to be surrounded by as a twenty-six year old dude with Sarah Harding: Mm-hmm. Nate Palmer: no real like accolades, like a barely a bachelor's degree. Like it was so amazing to have these interactions and and like get mentored by people who were literally paying me to help them get fit. You know, cannot recommend this profession Sarah Harding: Wild. Nate Palmer: more highly. Sarah Harding: Yeah. Erin Sheffield: You have to be in the room with the people. I just the reason I'm in Boston is one of my friends, she's a dentist. This is the weirdest story ever, sidetrack, but she's a dentist here in Boston. She's putting on this conference, Fab Fierce Female, Con. And then there's another dentist in my town with the same name, Hobase. And I almost said, there's another dentist in my team with town with your name. And then I thought, I'm a Jackson. So like everyone's like, Are you related to Michael? And you're like, no. So I was like, there's no way she's related. There's Nate Palmer: That was my first question for you too. Erin Sheffield: no way she's related. And it's probably like the Smith of Persian name. So I'm not gonna ask. So I didn't even ask because I was we live at Quincy, Illinois. It's like the the middle of nowhere, right? And finally, like a month after knowing this woman online and developing a friendship when I'm coming to her event, I find out that her sister is a dentist in town that sends me patients. Sarah Harding: Thank you. Nate Palmer: Should have asked. That's awesome. Erin Sheffield: So I'm here actually staying at their mom's house. And then her mom keeps saying questions like we're best friends. And she's like, Mom, you have to remember we weren't really friends before today. We said, you know, she's her Nate Palmer: We're adult friends. That's different. Erin Sheffield: friend. But anyway, this conference was so fabulous. And there's so much power to being in a room with their women entrepreneurs and just women who are looking to build that connection and to help each other. And they have these little workshopping things, and you just like, Talk to them, well, I'm doing this and what are you doing and how can I help you? And everyone can help someone in some way. Like it doesn't matter if you're an accountant or a bird watching expert. Like we all have these experiences and it's amazing how much it can propel your growth forward. But if you're too Nervous. I don't want to go to this conference by myself or I'm afraid to talk to that person or to ask. Then you kind of stay where you are again. You're not you need to lift those heavy muscles. You know, lift those heavy weights and use your social muscles, your confidence muscle or whatever to get out there. Yeah. Nate Palmer: The extrovert muscle. Yeah. Otherwise you're not gonna learn anything new about like bird watching, right? Sarah Harding: Right. Erin Sheffield: Yeah, you won't. I won't. I know nothing. Nate Palmer: Yeah. Are there a lot of bird watchers at this conference? Is that or okay. That was just a random example. Erin Sheffield: I didn't mean any, that was just an analogy. It was just a random. Sarah Harding: It just didn't come up. There's a lot of them. Erin Sheffield: I'm sure there were. Yeah. Yeah, I didn't specifically ask that. But like for example, for my Sarah Harding: If it's a bunch of women over 40, there's a lot of them, let me tell you. I'm like, did you see that hawk? Nate Palmer: Mm. Erin Sheffield: retreat. Nate Palmer: I like I like a b I like a bird. Erin Sheffield: The doctor's all in. I have been looking for a footwear partner. I really would love to have someone sponsor some footwear for our ladies because most of them are surgeons or dentists and we're on our feet all day. And then most of those women coming are also trying to up-level. And so a lot of them are getting into fitness, into lifting, trying get into running and things like that. So I'm like, we're like the perfect market. Like women with their own disposable income who are wanting to find the best. shoe for work and the best shoe for on the go, taking care of kids, doing all these things. But do you think like me emailing Nike, hey Nike, don't you want to give me 30 pairs of shoes? What? Yeah. Sarah Harding: Right. No, and they do not have a wide enough toe box. Not helpful. I said they do not have a wide enough toe box. It is not helpful. Erin Sheffield: Alright, so Nate Palmer: Okay, so let me ask let me ask you a question. Is it is like what is the perfect shoe? Like have you I'm sure you've tried several. Do we like the ones with a little bit more cushion, some of like the Hokas or like or the more running shoes? Or do we like the more minimal shoes with the wider toe box, the zero drop? Like what's what's working for you guys being on your feet all day? Erin Sheffield: I don't know, I'm gonna say the woman I met at this conference works for ASICs. And it was like, my Nate Palmer: Okay. Erin Sheffield: gosh, I finally found a warm contact at a shoe company. So I'm gonna say ASICs, just like shooting my shot. ASIC, that's the best one. Exactly. Hope you're listening, Leslie. Nate Palmer: A6 works perfectly. That's the best one. Clip clip that, Sarah. Clip it up. That's perfect. Sarah Harding: Don't worry. Also, I am obsessed with their Asian counterpart, the Anatsuka tiger. I have a whole Nate Palmer: Go on. Sarah Harding: shelf of Anatsuka tigers. I'm a tiger mom. That's right. Erin Sheffield: She's a tiger mom, she says. I want some too. Nate Palmer: Is that is that a shoe brand? I've never heard of it. Okay. Trying to look it up. All right. Sarah Harding: Yeah. Yeah, I'll have to show them to you. Yeah, they come in all Erin Sheffield: Japanese. Sarah Harding: fun colors. I even got these slip ons. My husband gets them from... Yeah. You do? You didn't tell me that. Nate Palmer: Are they are they Erin Sheffield: You got the slip-ons? I want the slip-ons. I think I was the first one to show you the slip-ons. Nate Palmer: Are they zero drop? Okay. I love the barefoot shoes. I've been I've been rocking the barefoot shoes for years. Well, some of my best ones were the the New Balance Minimus, but I feel like but Sarah Harding: Mm-hmm. Nate Palmer: those don't look that good. So I got these ones called h hobby bears. H-O-B-I-B-E-A-R-S. I just got an Instagram ad for Mm-hmm. I am. Sarah Harding: It's like yo-yo bear, but hobby bear. Nate Palmer: But they have really Erin Sheffield: I haven't seen those. Nate Palmer: wide toe boxes. Sarah Harding: That's nice. Nate Palmer: Yeah. So if you're in the market for and they're Sarah Harding: Okay. Nate Palmer: like, they're like $40 shoes rather than like $100 shoes. So I don't know. Sarah Harding: sold. Nate Palmer: The z I had the zeros Erin Sheffield: So Nate Palmer: for a while with the X E R O's, and those are awesome. I really liked those. Sarah Harding: yeah, yeah. Erin Sheffield: So, what do you recommend in the gym? For those ladies who are lifting, Nate Palmer: But if you're on your feet all day, I l Erin Sheffield: some people are like barefoot, and that looks weird to me because it seems like don't drop something on your toe or you want some support. But well, it's my own gym. Since it's my own gym when I'm really Sarah Harding: Also, like, how many of the planters words are you getting? Nate Palmer: Mm. Yeah. Erin Sheffield: lazy, I definitely am barefoot or like in my slippers. Sarah Harding: Yeah. Erin Sheffield: But like, what's the best shoe for that, Mr. Fitness? Nate Palmer: I really prefer like a like a zero drop. So like these ones are like you could like they're really bendy. They have no nothing really to them. so anytime that I'm getting more of like a barefoot shoe and I can actually like spread my toes out, because that's been a big thing for me that I've been learning about is just like toe pressure and foot pressure, especially when you're doing a loaded leg movement. So like a lot of times if you're doing like a lunge, you're in your like a split stance here and you're dropping down, I can diagnose what's going on with your hips and core just by watching your feet. And what if they're gonna be rolling inside, if they're rolling outside, if you're staying straight up and down on them. And I found that like in some of these moves, whether it's like a single leg deadlift or a front foot elevated split squat or a Bulgarian split squat or a walking lunge, one of the best cues you can use, because I can like I can overcue stuff and be like, all right, hips down, chest up, drop your shoulders, put your hips forward, like tuck your ribs, whatever else. But I find that the the thing that fixes 90% of people's single leg movements. Is telling them to apply full foot pressure and having like a third of their pressure in the big toe, a third of their pressure in the little toe, and a third of the pressure in their heel. And I think what most people miss is that big toe peels up a lot of times, and you miss a lot of strength that you get from your quad that translates down into your big toe. So that toe rolls out, then your core turns off on the opposite side, your glutes not working properly, and your quad is out of the equation. So now you're using a lot more of your spine. So if you can just get your toe leveled down, and so I've been trying to like do that with myself and my clients and that involves almost spreading the toes within the shoebox. So you do need a wider toe box when you're lifting, especially since your feet will get swollen as you go through your workout. Erin Sheffield: And that's why he's my trainer. That was like that was like Nate Palmer: Thanks for coming to my TED Talk. Erin Sheffield: such an intellectual. I like I love you're like such a nerd and geek out on all this stuff. And I'm like I know he knows what he's talking about 'cause Nate Palmer: I do love it. Erin Sheffield: he's like researching it. He's not just like howering his way through. Sarah Harding: Yeah. Nate Palmer: I'm glad I was actually able to say something that was like, you know, valuable. I feel like I've just been like, nah, I don't do anything. Everything's fine. I'm good. You know. I do stuff. So I I like this stuff. Sarah Harding: Hehehehehe Erin Sheffield: He does a little bit of everything. So so okay, let's dive into a little more on your expertise then since we have you. Nate Palmer: Let's go. Erin Sheffield: So a lot of us are busy moms, busy doctors, busy practice owners, busy business people, just busy people. I mean most people are busy. But A lot of us are like wanting to get back into fitness, but we don't know how or we don't have a lot of time. So what do you think's like the highest yield thing for people trying to get back into it or maybe starting for the first time? Nate Palmer: I feel like the highest yield thing you can do, like the highest ROI, bar none, is basically just walking. If you can get out and walk and start to start getting your step count up, getting outside, especially if you're in a place that that is accommodating to that, that's like the best thing you can do. And that should be part of kind of a mainstay of your fitness, even as you add in extra additional cardio or weight training or Pilates or whatever you choose to do. I think that's that's good. I think a second thing that I would say, and I wouldn't have necessarily said maybe five years ago, is something you enjoy. So whether that's pickleball or dance or martial arts, like having something in your fitness practice that you actually look forward to instead of being like, I'm not a gym person, I drag my ass to the gym every day and I hate it, you know, like finding something that's fun for you. And then now we can do some weightlifting stuff that supports the fun thing. And you're like, I know I need to do this for my ankle stability or my knee stability. So I'm not gonna like tear my ACL playing pickleball. And that that provides a little bit of like a why behind it. As far as from there, I like building up to like, you know, three days per week I've found to be like almost the perfect amount of for most people, especially if they're busy. A lot of people, a lot of like dudes, especially, bro, like, I'm gonna do five days a week, I'm gonna do seven days a week, I'm gonna do two a day. So you're like, chill out, David Goggins. Like you you literally can't recover from that because you sleep five and a half hours a night. So I think that like the like you can train seven days per week. There's a lot of NFL athletes that do it, but then you gotta realize that their their stray, their stress. Is really, really high, but their recovery is also really high. And they spend tons of money on getting their stuff done, their the ice baths, their massage, the adjustments, all the things. So unless you can match them in terms of your recovery output, you shouldn't try to match an athlete in terms of their stress output or their training output. So I think that three days per week, even if you're doing 30 minutes focusing on compound movements, full body, full body workouts, I think are the way to go for most people. And then just like d gradually try to get a little stronger. I use this thing called double progression, which is like so, like when I'm when I'm like putting stuff on Erin's calendar, let's say I can just pull it up. I'd look at it right now. But basically, if I tell her to do like 10 reps and eight reps and six reps, the first two like sets in there, the 10 reps and the eight reps, those should not be done to failure. Those are just getting you warmed up. You really only have one active set per muscle group that you need to do. Because once you've done, like, once you've done like A lot of times if you see people like do 30 pounds for 10, 30 pounds for eight, 30 pounds for six. But those last two sets were basically meaningless because you've already done it for 10. So what's the point of doing it for less reps at like, you know, the same weight? So Erin Sheffield: Because you don't want to fail. Nate Palmer: it's just war like working up. So like let's say you're at that six reps, you get to like 40 pounds. Maybe you can do five reps with it. You build up over time. So you have 40 pounds, you try to get to eight reps with it, and then you add weight and you go to 45 pounds, and you get back to go down to like five reps again. And then build up to eight reps, add weight, like down to four or five reps. Build up to eight, back like a build up to eight reps, add more weight. And using that progression, so we're progressing the reps and the weight, but slowly and kind of like in a contrasting pattern. You can avoid injuries, you can get stronger, and you can feel really, really good in your workouts because you can actually track your progress over time. That's one thing I like about the app is that I can see what you did six months ago in your workouts. And you're like, man, like it doesn't feel like I'm making progress. But look at your up 30% in your in your lifts over the last few months. You know, because it because this is a game of inches, right? And like Erin Sheffield: yeah. Nate Palmer: then you take a week off, or you're in Boston, you get sick, or you break your back falling down the stairs, or like whatever happens. You know what I mean? And then all of a sudden, like you've you're out Sarah Harding: you Nate Palmer: for two weeks and you feel like you go back and you're like, I've got nothing. I've I'm like, I lost all my strength. Well, you get right back to it and you kind of like use those, like use your like your new weights and build back up and you're gonna be okay. I also think that like coming back from an injury can be a gift. And I it's a gift that I've experienced too many times. And I would prefer not to have that gift anymore. But yeah. Erin Sheffield: You and me both lately, it seems like, yeah. Nate Palmer: But also like you start again from scratch or a vacation or a trip or whatever else, just like your body doesn't know what 30 pounds is. All it knows is stress and tension. So if you can get the same amount of like stress and tension out of 20 pounds because you've been off for a little bit, that's a blessing. So now you can get more out of less weight, so less stuff, like less. weight and stress on tendons and joints, but your muscles are still getting a a great workout, that's a that's a win. Sarah Harding: Yeah. Erin Sheffield: That reframe. So here's the other thing. How do you combat this or talk to clients or people that are interested in maybe getting into fitness with you or with someone else? There was such a myth that we were taught that women, you don't want to get bulky, and so you don't, we are always told to lift light lots. And I always I was always an athlete growing up and I did a lot of like I took weightlifting classes in high school and college and I was in the gym for years. When I finally moved to dental school, I didn't like any of the gym options and I was so burnt out on lifting that I gave it up for a long time. And that's because like I'm like, why am I doing this? I d I can't see any results. I can't see any benefit. And now I'm like, well, yeah, because I I would never have lifted a weight that I had to grunt with. And now it's like that's just how I live. You know, I even remember talking to a woman that I know who like Marcus herself as a health coach and she was said something as like, yeah, I always grunt in the gym. And she acted like, That's so embarrassing. I would never. And I was like, Well, you gotta lift heffy to have have some benef the real benefit. And you see her taking her pictures every day in the gym. And she's like, I don't really lift heavy. I will lift 15 pounds only. And I said, Well, well, for like lateral raises, that's kind of a lot. And she's like Yeah, I do 15 pounds for lateral raises. But then it was like, but I was thinking, why Nate Palmer: Huh like sheesh a little sensitive. Sarah Harding: Good. Erin Sheffield: are you doing 15 pounds for lateral raises, which is like a lot for most people, but you're doing 15 pounds for squats, which is nothing for most people. So even this person who's like saying she's coaching people is still kind of worried about that idea. And people are telling her, maybe you'll get bulky. So how do you how do you respond to that? Are you still hearing that a lot from women? Nate Palmer: Honestly, I feel like I got CrossFit to thank for this, but I think a lot of women have got like started to understand that that's just a myth. And it's very, very, very, very, very difficult to get like too bulky. I've been trying to get you to be too bulky for two years secretly. Erin Sheffield: I know you're not doing a good enough job getting me bulky. Nate Palmer: Yeah. This has been my devious plan this whole this entire time. But I also think that like if you look at any other area of your life, you're like, you you've been driving for how long? Like what 30 years, you know? Like, are you in danger of becoming a NASCAR driver? Like, no, I got too good at it. You know, like that doesn't happen to most people. So you have to really attempt to do it. And doing like two days per week of workouts is not going to get you too bulky, even if you're using heavier weights. Plus, like with f females just don't have enough testosterone to really build an appreciable amount of muscle to make them look bulky. So we shouldn't be scared of looking like a like an eighties female bodybuilder with like the crop top and like the and the spandex. Like that's just not gonna Yeah, you're not gonna look like American gladiator. Erin Sheffield: String bikini. Sarah Harding: You have the Russian like, Nate Palmer: Yeah. Yeah, Erin Sheffield: huh. Nate Palmer: you're you're not you're not filling out Olga's shoes. Olga's on Olga's been on steroids since she was a baby, so drinking that goat milk. Sarah Harding: Yeah, she's getting that Dr. Sheffield protein powder. Nate Palmer: Yeah. That cornstarch maybe. Erin Sheffield: Right. The magic we'll call it magic milk. Sarah Harding: Maybe Nate Palmer: Sh sure, let's do it. Sarah Harding: we can partner that with body in a bag. Erin Sheffield: This is how ideas are spawned. Nate Palmer: Body in a b body in a bag, magic milk, and ASICs. It's what the the combination you did not know you needed today. Erin Sheffield: Yes, we're ready to go. That's all you need. It's Sarah Harding: Yeah. Erin Sheffield: a partnership made in heaven or hell. You can decide which. So Sarah Harding: Good Erin Sheffield: what are some of the other big mistakes people are making as they are in their fitness journey? Are there things that people who think they're like pros and are like really have been lifting or working out or doing this for a long time? Are there things that you see that they're like missing consistently? Or is it more of like newbie things that people are making mistakes on? Nate Palmer: I got a hot take for you. Hot Erin Sheffield: Okay, we love those here. Sarah Harding: hear it. Nate Palmer: take, I think people are training too much of the same muscle group. I think having a leg day and an arms day and a back day and a chest day, like those, like if you do one chest movement, you don't need to have another chest movement in there if you've trained that movement effectively. So that's why I love full body days because you can do you can train chest, back, legs, glutes, calves, and abs and train each one like one set. Really to failure or push yourself and see great progress. And then you get to triple dip on it and you get to have multiple exposures to that same muscle group throughout the week. Most muscles need about 48 hours to recover. So as long as you're spacing it out by that, you can actually continue to grow all week rather than doing chest on Monday and not doing a single set of chest until month the following Monday. You're never going to see as much growth as if someone who's doing chest twice a week, right? So if you can train, if you can change your mentality to be like, I don't need an incline bench, a decline bench, a flat bench, a chest fly, and the tricep press down. And to be like, I'm just gonna do incline bench press, because that's of the the three, that's my preference. I'm gonna train it really, really hard. I'm gonna get very strong at it using the double progression method. And then I'm gonna train it again in two days using it like using a fly variation. And then I'm gonna change it with a flat variation and then third day. So we changed it up over the course of the week. Rather than doing a bunch and just obliterating a muscle where now you have to spend at least 72 hours recovering from the beatdown you put on it. This is especially true for legs. I feel like people Sarah Harding: Mm-hmm Nate Palmer: will do squats, hack squats, leg press, leg extensions. But really, I think you probably just need if you did, and I'm gonna get like the functional movement crowd is not gonna like this, but if you did hamstring curls, leg extensions, leg press, and then a single leg variation or a glute. or a like a and a glute variation, that's plenty of legs. And you can split that up over like one day or a couple days and hit like the different the different muscles as you as you go. So you're not doing seven exercises for hamstrings and five exercises for quads where you're having a hard time using the toilet the next day. I think a lot of people Erin Sheffield: I know. Nate Palmer: even deep into fitness get that one wrong. Erin Sheffield: Can't even walk for four days and then it's leg day again, and you're like, no. Sarah Harding: Yeah. Right. And then what's the point? Yeah. Yeah. And then you have the chronic, then you start Nate Palmer: And and and if you don't like working out. Sarah Harding: to develop chronic pain because you're just over utilizing certain muscles within the muscle groups. And it's just like, can't, your body can't compensate when you're only growing one side and not the other side of it, you know? Nate Palmer: Yeah. And if you're only doing like the one thing that you're good at. Sarah Harding: Mm-hmm. Nate Palmer: Yeah. And then you take someone who's like doesn't like the gym and you give them a leg day that puts them on the couch for four days, they're not gonna like the gym more. Sarah Harding: No. Nate Palmer: So that's that's a hot that's a hot take. Nobody likes that take. Erin Sheffield: And what about confidence? I think there are a lot of people who don't feel comfortable walking in a gym and they don't know what to do when they're there. How do you recommend people get started if if they're just intimidated? Nate Palmer: If you never been to the gym before, you're not a gym person, go hire a trainer. Like they yeah, they can help you with the workouts and stuff like that, but they can also help you with gym etiquette and feeling confident and knowing how to select weights and different things like that. I think that's one of the best things you could do if you just are just don't feel good about going to the gym. I think having a trainer is an awesome step. Maybe you stay with them, maybe you keep like maybe you go out on your own. But then I think having a program. And I used to talk shit about chat GPT programs because people would just be like, What's a bodybuilding back program? And they would just give them like four by ten of 19 different back exercises. But now it's it's better. And you can be like, Hey, I want you to emulate this person or this coach or this style of training and build me a program that's specific to me, knowing that I have left shoulder tension, my low back gets tight on certain things, and I don't and I don't have access to this machine, you know? Like you talk it through it, you go to the gym, you have a plan now, and then just record your weights. So that's why, like, you know, or you can hire an online coach like me that has like that will give you your workouts and have you a place where you can record your reps and your weights and you could track it over time. Cause I like we love to see the data. So as long as you go in knowing what you're going to do, I feel like that really improves the confidence, especially if you're like, I have a basic understanding of how to do certain exercises. Because you can you like if you even if you don't know what to do, you can figure it out. There's a plenty of YouTube videos and Instagram videos, and you can like, you know, if you if you got on my program not having to not knowing how to do a squat. The the video is in the program. It's going to show you how to do the squat, but it just might not be as comfortable as having someone right there with you helping you load the plates, making sure everything's balanced, you have the right spot, the cable's set to the right height, whatever else. So I think that's a great way to get started and build that confidence. And then also just walk in like you own the place. Pretend like everyone else is in their underwear or whatever, you know, you know, Will O Wayne said. Erin Sheffield: I wish she were there to load the plates for me. That's one thing as a woman, I'm like lifting so much with my legs that I can't carry the pl Nate Palmer: Ha ha ha ha. Erin Sheffield: I'm like, Abe, I feel like, Abe, honey, will you lift this weight so I can lift this weight? Will you unlift Nate Palmer: Yeah. Erin Sheffield: will you take this off? So you know. Nate Palmer: It's a good thing Abe's a beast. Sarah Harding: Right? Nate Palmer: You have him load all the weights for you all the time. Erin Sheffield: I know, right? I'm so lucky. I'm so lucky. But he he like he goes to the gym and lives with his friend socially much of the time. Nate Palmer: Ugh, the worst. Erin Sheffield: And then I'll come home and do your workout and I'll be Sarah Harding: the worst. Erin Sheffield: like, Why don't you just do your workout with your friend? And he's so like, I don't think he wants to. Like it's such a social thing. He's like too afraid to do that. And I'm like, if Nate Palmer: Yeah. Erin Sheffield: I had a friend that a trainer and all I had to do was like do what you did, like free training, for me it'd be like a no brainer, but it's kind of funny. Nate Palmer: Yeah. No, I I think that's like one thing that I really, really like about kind of like the system I have set up right now. Like I do this thing on Saturday mornings. I've been doing it for six years now called Savage Saturday, where I just have other dads come over to my garage gym because I have a pretty good setup. And sometimes, and Erin Sheffield: And sometimes moms when we're in town. Nate Palmer: sometimes Dr. Aaron comes too. and we just like get after it and we put on the loud music and we listen to listen to stuff and we take pre-workout and we just get like a really hard, fun workout in a in a place where like everyone's kind of on the same page. And I like it because it's it's a like one on one as a trainer, like this behind the scenes, one on one, whatever your vibe is, is our vibe. Like if you don't like the gym and you are having a hard time and you just you just have to have a personal trainer just to be consistent, we are not going to get as much done as the person who's coming in is like, let's go, let's get it, let's get after it today. So, but When that switches from a one on one to a group setting, now whatever my vibe is, is the vibe of the group, right? So I can put on the music that I want to, I can have the the workout that I want to, and then I can keep things going and keep that tempo high and energy. And I think that is such a fun position to be in. So if you can have a if like you can live socially with like a couple of people even, I think it changes the dynamic because now you can step into that. Like I'm talking to Abe here. Abe, you can step into that leadership role. Sarah Harding: Thank Nate Palmer: And be like, here's what we're doing today. We got these three exercises. We're gonna work through this. We're gonna make sure we build up to these, this, and this. I don't wanna see you guys really pushing it to like to the max and taking like getting to failure, you know? And then that's your workout rather than like, well, what do you think we should do today? A little arms, arms Erin Sheffield: Yeah. Nate Palmer: again? Arms does sound good. Yeah, let's do arms. Let's preacher curls for Erin Sheffield: Well that's Nate Palmer: forty minutes. Erin Sheffield: That's what I've learned from you. as opposed to when I was lifting before, like we talked about, sticking to a program is so important, right? So if you are developing your own program, the wonderful thing of that is you don't have to make a new one every time. For me, like the best part about working with you is I don't have to put in the mental load of what am I going to do. And you load a workout for me, and it'll be like three different workouts over three the week or whatever. But we do the same thing for like six weeks, or I don't I don't pay attention exactly how long it is, but we do it for a long, you know. You don't have to be building completely different magical things every time. It's better to kind of stick with one thing, right? Like the strategy is probably to stick with that for a while before you change it up. Nate Palmer: Yeah, because then cause you can't double progress exercises that you only do one time, right? You can't build up to eight reps with the same weight if you do don't do that exercise multiple weeks in a row. So I'm looking at Erin Sheffield: Yeah, definitely. Nate Palmer: your workout right now. You got a new you a new program starting tomorrow and it's Erin Sheffield: Yay. Nate Palmer: it's chef's kiss. You're gonna love it. Sarah Harding: you Erin Sheffield: I'm good. I I was kinda glad we kinda eased back in with my back and it was it was honestly really nice to come back and not feel that pressure to come in and do too much, you know. So it's good, you know, you have to kind of take the time and season too. And you're like really good at reminding me of that 'cause I'm like a go all in, like I'm not gonna miss a day and the doc this doctor is all in. Nate Palmer: The doctor is all in. That's about that's Sarah Harding: Yeah. Nate Palmer: about you, yeah. Erin Sheffield: with my million dollar body. but I really love that you build in that nuance and, you know, sometimes you encourage me not to do the workout and to take it easy and to take care of myself and that's really important too. Nate Palmer: It's fun to be able to encourage people to not work out because I feel like so much people have gonna be able to be like, just get up and do s any just do anything, really. But you have such like a like a a hundred percent all or nothing mentality that sometimes I'm like, whoa, back off. You're okay. You did a you did a lot of workouts yesterday and you've been very, very busy. Like, take a breath. You can come back to it tomorrow. This is gonna this is a a lifelong pursuit. And like you've earned the right to be able to skip a workout here and there or push it back rather than doing it on the day that it's prescribed because Erin Sheffield: That's good because I missed yesterday. Nate Palmer: Well, I have it on for tomorrow, so you're good. Erin Sheffield: Perfect. Perfect. So I know Sarah Harding: Nailed it. Erin Sheffield: we're kind of running out of time, but I wanna hit on your supplements a little bit. So the supplement market I think can be so confusing. There's so many things out there. It's hard to know which ones are good, which ones are a waste of money. You know, I think we hear a lot about protein powders and creatine and et cetera, but You know, you've got a pretty robust offering catalog now. What are what do you think like the top ones are that most people should be using or maybe ones that are they're missing? Nate Palmer: So I feel like though, first of all, supplements are supplemental to an already good diet. They can also fill some nutrient gaps. But like don't confuse taking more supplements with being more healthy if you're missing some of the key pieces. If you're not sleeping enough, if you haven't had like an actual piece of chicken in the last like week, like that's this this aminos are not gonna fix you. You know what I mean? So, but I will say that I feel like the things that are non negotiable for me right now are creatine. On a daily basis, I give that to my little sister, I give it to my grandma. Everyone gets creatine. There's some cognitive benefits that people will talk about at like the 10, 10 gram per day mark. But also, fun thing about creatine is if you get a bad night of sleep, you only sleep four hours, you're up all night, whatever, take 25 grams, five servings of creatine the next morning, and it will basically fix the sleep debt. You can do that. You get that you get one per week. You can't do that multiple days per week, but one per week, and you got to drink a lot of water that day Sarah Harding: Yeah. Nate Palmer: too. So But that it but it is amazing how like you're like, do I I thought I was gonna feel bad right now and I feel actually fine. So then creatine's a no no-brainer, magnesium is a no-brainer, that's a day like a daily driver. And then vitamin D is a no-brainer for magnesium glycinate, is probably Sarah Harding: Which magnesium? Okay. Nate Palmer: the the like the most catch-all of them. You can Sarah Harding: Yeah. Nate Palmer: get like the magnesium three and eight like the eight and ones and stuff like that that are that are gonna be great. But magnesium glycinate is what is the one just like creatine monohydrate, they did they've done all the studies on that one. Sarah Harding: Yeah. Nate Palmer: And that has shown to be very helpful in recovery, hormone balance, especially for men. And then also if they say, so, like, if you look at the but the bottle of magnesium that that we sell, it's recommends you take two pills, right? And two pills gives you about 400 milligrams of magnesium glycinate. But some studies have recently come out that show that if you take 500 milligrams, so you know, like three pills, it has a massive effect on decreasing dementia and Alzheimer symptoms. So if you have that in your family, I would recommend, you know, maybe even thinking about increasing that dosage or looking at looking at that a little bit further because I mean, I've seen both of my both of my grandmas go through that right now. And it is awful seeing someone lose their memory. So I have that in my family. I'm trying to do everything I can to prevent it. So I'm doing I'm doing that. Plus all sorts of other weird stuff like microdosing acid. Like why not? You know? I don't offer that at the store. That's a that was a fun one. Erin Sheffield: Mm-hmm. Sarah Harding: That's an off menu offering. Nate Palmer: That's yeah, that's we can talk about that on the next podcast. Erin Sheffield: Mix it with Sarah Harding: Right? Erin Sheffield: the raw eggs. Yeah. He's always making raw I'm glad you stopped making content Nate Palmer: Yeah, but I'm doing it like Erin Sheffield: because I had to watch you eat raw eggs all the time and I was always like fuck gagging. So Sarah Harding: BAAA- Erin Sheffield: I appreciate that you're gone from that. Nate Palmer: Yeah, do it for the I do it for the the I do it for the content. beyond Erin Sheffield: does it for the gram. Nate Palmer: that, I've been re I've been playing with something recently. So I sell two types of aminos. One's a branch chain amino that I made specifically for people who are fasting. It's called fast aid. so if you don't want to interrupt your fast or don't want to have like a blood sugar spike, this is the thing you want to get. If you don't care about that, the essential amino acids called max aid is the way to go. So, like a couple months ago, I was talking to a friend of mine and he had talked to his naturopathic doctor. And he was having the hardest time gaining any muscle. He was on a GLP one at the time. Like so losing muscle, losing fat, just like not feeling that good. So his doctor recommended that he takes a scoop of my max aid before a workout, a scoop during a workout, and a scoop after the workout. And then on the the days when he's not working out, one in the morning, one at night. And over the course of like two months, he gained three and a half pounds of muscle, which is pretty astonishing Erin Sheffield: Wow. Nate Palmer: for like a 50-year-old person. And like that's like that's That's kind of unheard of. And I think like, you know, a lot of like supplement labels and articles promise that kind of growth. But like as a trainer of almost 20 years now, I never see that. So Sarah Harding: Do you feel like there was something else going on, something in his gut that where he was not able to, like it seems like he was dumping, you know, or just not absorbing his nutrients properly. That's kind of what it sounds like. So then you just load it up and gain some of protective. Nate Palmer: Could have been for sure. And I'm not totally sure what what GLP he was on, but I know like some of the new the terzepatides and the radotrutides can have a an effect on digestion and actually improve your gut health. Sarah Harding: Yeah. Nate Palmer: So but like potentially there's could be something else going on. So I've been but been trying this. And so I've been doing this now for six weeks. And I tested at the beginning and I tested at the four-week mark. I have not tested since the four-week mark, but in that time period, I Sarah Harding: Like a DEXA scan? Is that what you're saying? Testing? Okay. Okay. Nate Palmer: I'm doing an in-body, so it's not as accurate as a as a DEXA. but it's said that in in a month I've put on three pounds of muscle, which again, that's probably that's probably high. But also like I've never seen a jump like that on a on an in body either. So Sarah Harding: Yeah, interesting. Nate Palmer: I'm gonna keep testing it. I'm gonna keep trying it out, but I just feel like having those like free form aminos floating around in your bloodstream Sarah Harding: Right. Nate Palmer: enables your body to turn them into repair and rebuilding the muscle tissue a lot easier. So and Erin Sheffield: Awesome. Nate Palmer: I feel like if I if I like Why not do this experiment? This sounds like a lot of fun. I love an N1 experiment, by the way. So I feel like, yeah, because it Sarah Harding: Mm-hmm, me too. That's where all my best research comes from. Nate Palmer: works for you, right? And like you're the person that you care about most. And then also I think it's really fun. So I think I always encourage people if you want to do keto, don't be like, I'm doing keto because it's the best diet. And I heard online that I gotta do it for whatever reasons. Just be like, I'm gonna do 30 days of keto and see what happens. And if you take that mentality, I'm gonna do whole 30. I'm gonna do, I'm gonna lift weights every day. I'm gonna do two a days. I'm gonna do I'm gonna run, you know, like whatever it is, do a 30-day experiment of that thing and see how you feel, see how your body changes, see how your mind is. And Sarah Harding: Mm-hmm. Nate Palmer: I think that is such a much like a more fun place to come from than like I gotta work out because everyone says it's good for me. My bone density is getting lower every day. You know, so if you're just like, I I wanna do this and just see what happens. Like I did a 30 day like N1 experiment of taking high dose melatonin every day. I was taking 60 milligrams of melatonin. Sarah Harding: I remember you talking about this. How Erin Sheffield: Yeah. Sarah Harding: many milligrams were you taking? Nate Palmer: 60 to 60, think I worked up to 80 for like a week, but they did this study in rats that showed that it decreased visceral fat by like some obscene number. And so they didn't have done any human studies. So your boy wanted to give it a shot. Erin Sheffield: Mm-hmm. Nate Palmer: and I don't like I don't have a ton of visceral fat to like to check up on, but again, using the in-body scan, which which gave me a number in four weeks, I was down to half of that number. So Erin Sheffield: Wow. Sarah Harding: Could you tell a difference? Nate Palmer: maybe. Sarah Harding: Like, could you tell a difference besides other than just the scan? Like, okay. Nate Palmer: I felt leaner, but like I couldn't I you can't really I can't visceral fat's so hard to tell. Yeah. Sarah Harding: Right. Erin Sheffield: Yeah. Wow. Nate Palmer: But visceral fat is also like almost a living organism that sends signals to your brain that says, Hey, we're hungry. And also here's some inflammatory markers, here's some cytokines, just creep off into your into Erin Sheffield: Yeah, that's what doesn't kill you, for sure. Nate Palmer: your bloodstream. Sarah Harding: Yeah. Nate Palmer: So like that stuff's that stuff's real bad for you. I was really sleepy there for like the first three nights, but like once I once I started taking melatonin every night, I did not wake up groggy Sarah Harding: Okay. Nate Palmer: after like going into it. And then also tapering off of it was not as bad as I thought it was going to be either. But I did like ten, Erin Sheffield: It's really cool. Nate Palmer: twenty, thirty, forty, fifty, sixty and then kind of stayed there for thirty days. Erin Sheffield: I just wanna say this isn't considered medical advice. go ahead. Sarah Harding: Mm-hmm. Nate Palmer: Absolutely not. I've Sarah Harding: Yeah, he didn't say it's an N of one or whoever else wants to join. It's just an N of one. Yeah. Erin Sheffield: Just okay. Nate Palmer: Just to end of one. Yeah, this is like Chinese peptides, not meant for human consumption. Yeah. Totally research peptides. It doesn't come Sarah Harding: Right. Research purposes only. Erin Sheffield: Right. Don't tell Sarah that. Nate Palmer: with bacteriostatic water and insulin syringes. Erin Sheffield: Yeah, right. Well Sarah Harding: For your research. Nate Palmer: If you were gonna inject it, you wouldn't inject it right here. Just kidding. Yeah. 45 degree angle, subcutaneous. Erin Sheffield: at in this way at this dose. well, I feel like we could talk to you forever, Nate. I always joke that Nate's my be Nate's my best friend. I'm not his best friend, but he's my best friend. I at least talk to him like almost every day, at least by putting in like in pounds and reps. But I want to ask you one last thing if that's okay. If we have time. I want to ask you about GLP1s. Nate Palmer: I just checked it's okay. Erin Sheffield: You already hit on it a little bit in passing but I know you talked before about you weren't really on board with GLP ones. You've told me kind of you've changed your mind about that. You've worked with me pre-GLP one. You've worked with me now that I've been on a GLP one for about nine months, 10 months. And what what kind of changed your mind or what is your mind truly changed? What kind of things are you coaching your clients on now with that versus what you would have said before? Nate Palmer: Yeah, at first I was like, GLP ones, that's cheating. That's just like another weight loss drug that's not going work out. And I still don't necessarily love the Aussempic and Mangurnos and like the the GLP1 GLP ones, but I feel like Sarah Harding: Yeah, the seneglutides. Nate Palmer: the trzepatides and the retitrutides have kind of changed my mind a little bit more because they've got some downstream effects, like better cardiovascular health. It seems like there's some gut health as well that comes with it. There's some hormonal benefits. So I think that as long as you're not using it as a like, As a fix-all, because I've got some people who are like, I'm on a GLP one and all I do is drink hot chocolate and eat Bilt Bars. And I'm like, that's what? Why would you do Sarah Harding: Gross. Nate Palmer: why would you do that to me? So as long as you're training, yeah, very taking that, Erin Sheffield: To me personally, they're personally victimizing you. Nate Palmer: yeah, it's it seems it seems like an attack, doesn't it? Sarah Harding: Yeah. Nate Palmer: Yeah. So I feel like as long as you're lifting weights and eating enough protein and using that as a part of your care for yourself, okay, great, great. You know, people have been using all sorts of stuff all the time for all of history. So this is just kind of the newest piece of technology. And whether this has some that like downstream effects, like one thing I will say I've seen about GLP ones, and this is again specifically to the GLP ones, not the GLP twos and threes, is like right, it decreases your hunger, right? That's kind of the way it works. It slows down your digestive process so your digestive tract runs slower. That's why people see like paralyzed bowels. It's probably it's probably fine. I wouldn't worry about it. but what it seems like when done over a a length of time is it doesn't just eliminate your hunger for food, but it kind of seems to mute your hunger signals for everything. Sarah Harding: Mm-hmm. Nate Palmer: You just don't want to do as much. You're a little bit lazier, you don't feel like Sarah Harding: Yeah. There's a lot of anhedonia that a lot of people have talked about. Not Nate Palmer: What does that word mean? Sarah Harding: being able to find joy in anything. just, yeah, like the, yeah, it's like the hedonic treadmill, but it's anhedonia. Yeah. And so, yes, I learned Nate Palmer: And hedon like a like anti hedonism. Interesting. Y okay. I really like that word. Thank you so much. Sarah Harding: that when I was postpartum and I read it and I was like, that describes me. Yeah. Nate Palmer: Someone understands. Sarah Harding: But that's what I've seen a lot of people that have had issues with that and then there's some people that Have had some success with saffron help being helpful as a supplement Yeah Nate Palmer: We we give our kids saffron. It seemed to it's it seemed to make a difference in emotional volatility. Sarah Harding: Mm-hmm. Nate Palmer: It's part of like one of their like multivitamins, but like when my daughter was being real, just and just a no-limit soldier all the time, we decided to like try something else out. And it seemed like it calmed her down. I know the kids gonna have phases, Sarah Harding: Yeah. Nate Palmer: but I feel like everyone's been a little bit more chill. And s like again, it seems like I don't have great data for this, but Sarah Harding: Right. Nate Palmer: when we miss it, we miss a couple of days or we ran out on vacation, everyone was a little bit more at each other's throats. I don't know. I've never taken saffron though. Sounds exotic. Sarah Harding: Yeah, me neither. It does. And how do you take it? Do you like take the little like the red ding dingle ding? Erin Sheffield: Well, I think it's important for people to hear. I I Nate Palmer: it's i it's baked into these gummies. I don't know. Erin Sheffield: love hearing the you're okay with GLP ones. Sarah Harding: Yeah. Yeah, it's funny because I was really against it. Yeah, I was really against it at first Nate Palmer: Yeah, this is my s this is my medical stamp of approval. Erin Sheffield: My internet's not working very well. Sarah Harding: too, because then they were starting to talk about, well, we're going to start approving it for kids. And I'm like, my God, like, this is such a horrible idea. We're going to teach them that they just have to take this shot or this pill. And then they can still do all of the stupid things that they're doing or make bad choices, but at least they're not fat, you know? And so I got real upset about that. But then as things have gone along and seeing the benefits and the decreased inflammation and the insulin sensitivity and all of that kind of stuff is improving. like, okay, well, there's that. Nate Palmer: Yeah. So I I think T B D, but I did see a fifteen year old kid who was on it who was playing football, didn't tell his coaches that he was on a GLP one, ended up passing out on in football practice. So yeah. Sarah Harding: no. Because he hadn't been eating? Nate Palmer: No, I think it's just 'cause it was it's Arizona in football practice and it was hot and it's on medication. He's been eating Taco Bell, so that was good. Sarah Harding: Yeah, that was probably stuck in some diverticuli along the way and, you know, did its own thing. Nate Palmer: Well now that we rid of Aaron, what do want to talk about with Aaron? What do you what Sarah Harding: Yeah, Nate Palmer: what do you what's your what what is the most what's your favorite thing about Aaron? Sarah Harding: My favorite thing about Erin is that Erin is the where I get cut. If I get shut down, I shut down Erin. Somebody tries to shut Erin down and she like rallies back and like pushes harder. Yeah. Nate Palmer: I do love that. I see her I her clapbacks online are legendary. Sarah Harding: Yes. Yeah, they are really good. And then they're like, it's, but it's really kind. A lot of times too. And then you're like, wow, I was Nate Palmer: No, she's she's she's really nice about it too. Sarah Harding: a real jackass. Nate Palmer: you're behind those comments? You're you're posting all the misogynistic shit? Sarah Harding: No, no, no. don't tell her about my bots. I got a farm. Nate Palmer: You just got a farm in there. Sarah Harding: Yeah, it's not just an avocado and coffee farm. It's a bot farm too. I thought about Nate Palmer: It's an AI farm too. You know what would be look really good on your farm would be like a data center, you know? Have you ever thought about that? Sarah Harding: it. Yeah. Yeah. I mean, I've got all that space underneath my Nate Palmer: Something be something beautiful. Sarah Harding: solar panels. I might as well. Yeah. And our well is already struggling to keep going because it's been so damn hot here. I might as well just pour the rest of the water into the data center. Nate Palmer: I'm saying. What could go wrong? Sarah Harding: What could go wrong? Nothing. California would probably give me, well, they won't give you any tax breaks. that's fine. You know. All right. Well, since Erin decided to cut out on us, I guess I'll call it. So thanks again for joining us on another episode of the Resting Stitch Face podcast. I'm your co-host, currently Nate Palmer: This isn't my pleasure. Sarah Harding: now just your only host, Dr. Sarah Harding, along with our absentee, Dr. Erin Sheffield. Like, share, follow, whatever my kid says that he watches on YouTube. All those things. I'll see you soon. Smash Nate Palmer: Smash that like button. Sarah Harding: the like button.