Have a podcast in 30 days

Without headaches or hassles

Show highlights include:

  • Why magic pills don’t boost your metabolism (even if a health coach says so). (1:07)
  • How to alter genetics and reset your metabolism through the foods you eat. (2:59)
  • The outdated advice of the ‘Health Pyramid’ and why your fitness needs have evolved past that. (4:08)
  • Why moving every day and eating ‘feel-good’ foods builds muscle for life. (7:04)
  • How group coaching inspires and empowers your health journey today. (7:53)
  • Using the ‘Elephant’ Principle for deep quality sleep (and why it’s the most important part of your health) (9:38)
  • How to keep yourself inspired with the ‘1% hack’ and burn fat for life. (13:04)

On July 12th, I’m launching a 90-day Metabolic Amplification Formula for 20 people. If you want one of the remaining 16 spots, schedule an appointment with me at http://metabolicamplificationformula.com.

If you need a one-on-one nutrition coach (without strict dieting rules), I have 2 spots open for clients. You can take one of those spots here: https://coachkatiedanger.mykajabi.com/.

If you’d like to book a Discovery Call with me so you can hit your health and fitness goals faster, book your appointment at http://talkwithcoachkatie.com.

If you’d like to implement a mobility routine in your morning routine, you can check out the free guide I created for you here: http://mobilitywarrior.com/.

If you’re interested in taking supplements, but don’t know where to start, head over to http://yourfitnesssupplements.com and get your own personalized supplement assessment.

One of the most underrated ways to train your body is with bodyweight movements. That’s why I created the Bodyweight Muscles Training Program. You can have great workouts without needing a barbell or a gym membership. You can grab your free copy of the program over at http://bodyweightmuscles.com.

If you’re looking for a leg day workout plan that is perfect for beginners and those with bad knees, go http://LegDayWorkout.com to get your free workouts. .

If you’d like to try any supplements mentioned in today’s show, head over to https://RedHNutrition.com to find them. And you can save 30% on your first purchase with the coupon code CoachKatieDanger at checkout!

If you’ve already purchased supplements from Red H Nutrition, then use the coupon code Podcast20 to save an additional 20% on your future orders.

Or if you need help creating a supplement program, send me an email at  Katie@CoachKatieDanger.com and I’ll be happy to help you.

If you’d like to join a group of Everyday Athletes like yourself, join our Facebook Group Everyday Athletes Worldwide.

And make sure to follow me on Instagram at https://www.instagram.com/coachkatiedanger

Read Full Transcript

Hello athletes, welcome and thank you for tuning into the Coach Katie Danger Podcast recorded live from Omaha, Nebraska. I'm your host, Coach Katie Danger, U S army veteran, fitness coach and founder of Red H Nutrition. Here's a fact for you, 99% of us are not elite athletes. We're individuals from all backgrounds, juggling life priorities, including jobs, our families, their needs, and trying to find time to take care of ourselves every single week. When you tune in, I'll be discussing clear, concise and actionable strategies you can use to get the most from your fitness, nutrition, and mindset. So you can optimize your life without compromising your time. So athletes settle in and get comfortable. I'm here to educate, inspire, empower, and entertain you to help you enjoy the unique fitness journey that you are on.

(00:52): Hey athletes, what is up? It is coach Katie danger. And this is episode number 70 of the coach, Katie danger podcast. And like always, I am incredibly excited to speak with you.

(01:02): I love bringing the energy. I love sharing this energy with you. And I hope that I dunno by osmosis by proxy, whatever you want to call it, you can absorb some of this good energy, take it with you and have a fantastic day as well. So we're recording here. It's actually Thursday. So I like to call that free Friday. And if you round up, it is basically Friday. So if you, if you don't necessarily like math, there is one principle that I like a lot, and that is rounding up on Thursday. Like once it hits noon on Thursday, Roundup is Friday. So there's your dose of positivity for you, but Hey, in episode number 70 today, I'm talking about something that is just, it really grinds my gears. I posted a lot about the evolution and D evolution of fitness nutrition, and the whole coaching landscape when it comes to the fitness industry lately.

(01:48): And there's just a lot of bad information out there. There's coaching gurus and charlatan. So you just want your money. They just want to sell you another fancy magic pill that you're going to eat up and then hopefully get the results you've always wanted. But ultimately you're going to be in the same spot, whether or not you throw your money at them or not, or however much the program costs the path that some of the industry leads people down are just flat out untrue. And it's simply just to make a buck. So what I want to do with this episode is clear up some misconceptions about a very popular word, and that word is metabolism. Everybody wants to boost their metabolism. They think they have a slow metabolism and they have a fast metabolism or their genetics are dictating whether they can get the results that they want.

(02:33): And I'm here to tell you that there is no such thing as a fast or slow metabolism. What our metabolism actually is. It is a sum of all of the biological and chemical processes that make up our body. So we all, because we are humans, I'm talking to humans right now. We're all humans on earth. There are certain physiological laws in principles that our bodies they respond to. It's just science, hard, solid science and laws. Things like thermodynamics, how we burn it, energy for food, how we transfer energy from food. These things are, are very, very stable and there's a lot of science behind them. But when it comes to manipulating our metabolism, we can look far beyond our genetics and that particular word is epigenetics. And epigenetics is all about how our choices and our environment affects our overall health. So that's how we can really reset our metabolism.

(03:26): That's how we can look at individually dimensions of what influences metabolism on the choice and environmental side, the epigenetics of how we live our lives and how we can really get the results that we want because our genetics do not define us. I mean, we cannot change the DNA that we have in our bodies. We cannot change the double helix, right? Like we can't go in and unwind and unzip things and change. Our parents were changed who our grandparents were, but what you can do is you can choose to live your life in a way that promotes health and positivity, regardless of your genetics, because you are your choices. You already behaved. You are not your genetics. So what I want to start with here is the old hierarchy of what metabolism or what fitness. Like if you Google the hierarchy, Kia, fitness or hierarchy of, of wellness, you're going to get a pyramid, okay, you're going to get pyramid and it's going to generally have a foundation.

(04:17): And then it builds upon each other. But these are all individual dimensions and aspects that tend not to intertwine well together. They're not interconnected. They're not interrelated, they're not adaptive. And there's certain components that are definitely missing. So let me paint you a picture of a typical hierarchy of what fitness or metabolism would look like. You're going to start with the foundation of nutrition and then you work your way up until you add to what experts would say, like less important factors. You got nutrition, fitness, sleep, water, and then mental, emotional health. And then you're talking to, or depending on what coach you're talking to, there's going to be different dimensions in there, depending on you know, what their coaching philosophy is, but you get the idea, right? It's a hierarchy, there is a foundation, and then there's components built on top of it. So you get to the peak of the pyramid, where some people argue that, you know, that's like the least important factor, but I don't like this model anymore.

(05:06): I think it has. I think that the fitness industry has evolved past this. And when coaches use this old pyramid or this old height to develop their coaching programs, I think it's a D evolution. There is such a dynamic nature and the things that we do and the people that we are, we're all unique. We're all individual. And we all have different pieces of the puzzle that we need to leverage in order to really get from point a to point B in order to go from our hell to our heads 11. And that's what we all want to do. We want to be in our heaven. We want to be our heaven on earth and we want to feel good, look good, and be able to do what we want to do when we want to do it. Right. I mean, that's like the goal of life.

(05:43): That's somebody like living the dream. So what I did is I developed this new model and this model is based off of what I do. I am an actions, not words, sort of person, even though I'm speaking to you right now, actions mean a lot more than words. Words are empty, unless there's action to back it up. So with this new model, I'm presenting to you, the six dimensions of metabolism, they all build off of each other. So it's like a cycle. It's a cyclical cycle, it's a continuum and they all are adaptive and they can all be uniquely adapted to you the individual. And that's why I think that this model, this dimensions of wellness and metabolism that I've developed has a lot more staying power. It has a lot more ability to build momentum and create results for people who are looking to burn fat and build muscle and build an actual lifestyle with good habits, this new model.

(06:30): So there's six dimensions, and it's a circle. I'm going to put this in the sheet, show notes when the show is released. So you can see this model and how it compares, but here's the six dimension it's movement, it's nutrition, community, sleep, water, and mental and emotional health. So those are the six pieces of the large puzzle that make up good metabolism that make up a metabolism that helps you burn fat and build muscle for life. So you, in the driver's seat of the results that you're looking for. So with movement, we're talking about fitness. So like actual physical movement, whether that's cardiovascular, whether it's strength, probably a component of, to most talk about flexibility and mobility. So how well do your joints and tissues move throughout space? What's your range of motion? And then of course, there's nutrition. We cannot discount nutrition because I mean, we've all heard it before you are what you eat.

(07:22): And to an extent, yes, you are what you eat. If you eat and got hot garbage, you're probably going to feel like hot garbage. If you're eating salads and high vibrational foods that fuel you, proteins fats, carbohydrates that are high quality and nutrient dense, you're going to feel better. We all know that we don't need science to tell us that, you know what it's like if you've gone on a bender or once Thanksgiving, Christmas time rolls around, when we eat good, we feel good. Okay. So I don't really need to go a lot more into nutrition, but it's the food we put in your mouth, but it's also supplementation as well. Well then the community aspect. So I think this is a really discounted aspect of health and wellness. A lot of coaching the models just take a one-on-one approach, which I think is fantastic because that makes sure that the individuals taken care of.

(08:05): But I also do like group coaching models, especially hybrid models that put the one-on-one in the community or group coaching aspect together, because you can really gain momentum off of learning from others, from seen from others. And we all are gonna make mistakes in our journey. And one of the great things about making a mistake is one, you know, you're not going to make it again. You're like sh you know, I don't want to do that again. That did not work. Yeah. For me. But number two, when somebody else makes a mistake and you notice it, you're more than likely not going to make that same mistake. So it also saves others. So your mistake isn't in vain. It is for a purpose to teach you and to help guide others, which I guess is a lot of the basis for my experience in the past 18 years, I've made a hell of a lot of mistakes.

(08:46): I mean, I've done a lot of good things too, but I will be honest. The things that have really put me on the course for success are the mistakes that I've made because they were painful. They embarrassing. And they sent me off course. I don't ever want to do them again. Right? So mistakes. I want to tell you that community coaching group coaching is great for momentum. It's great for inspiration is great for empowerment and having others to learn from both the good and the bad is invaluable. So a good, a good coaching program, a good model for building a healthy environment for yourself and lifestyle habits also includes, you know, having people around you, like-minded individuals who raise you up and support you no matter where you're at, no matter if you're just starting from the crawl or if you've been running for awhile.

(09:29): That's why I love community as an aspect of health and wellness, especially when it comes to getting your metabolism in line for where you want it's B and then there's sleep. I cannot tell you how many people just don't take into account. How important sleep is. Sleep. Jean is sleep. Hygiene is important. You don't the interesting part about this cycle. This dimensional wheel that I've created is nothing is more effective than the other. Okay. What it comes down to is sleep may be okay. Missing piece for you. In fact, I may go through all of these six and you're like, oh my God, Katie, where do I even start? I suck at all of these. And that's okay. When we break things down into tiny bits, it makes it easier to chew on. You've heard the same before. I at least I think you have it.

(10:14): If you haven't, here you go. How do you eat an elephant? The elephant is gigantic, right? You can't just like, I mean, you can't just eat all in one bite. You have to take it bit by bit. And I'm not saying go out and eat an elephant. It is a metaphor, right? It's a way to take abstract principle and make it relevant and understandable for you. And I, so we're like, oh, aha, I get it now. So you eat an elephant one bite at a time and you do the same thing with health and wealth asleep, an important factor. Are you getting enough sleep? Are you getting deep sleep? Are you getting quality? Sleep is your sleep hygiene routine appropriate? Do you go to bed at night? And do you get on Facebook for hours and scroll before we'll pass out? Are you taking a sleep aid every night to get to bed?

(10:52): And I'm not talking about like a supplement, like Xinran fermentation nutrition. I'm talking about like, are you taking Ambien? Which on a podcast on before. And if you're taking Ambien before, you know that it's just, it is sedative. It is not actually something that helps your brain get into a proper circadian rhythm. So you can get deep, rapid eye movement REM sleep. So sleep is important. Sleep is important. And then there's water. Like our entire body is made up of water. Every single biological process in our body, almost every single one needs water. We need water to produce energy. We need water to break down fats, carbohydrates, proteins. We need water in order for insulin regulation. Like we need water. And it is shocking to me, the number of athletes out there who just, they don't really track that, or they don't care about it. Or it's just like insignificant in the equation, right? Like who cares about water? Right? It's not sexy. It's not fun. It's water. Well, I'm talking to you right now and I'm telling you, as I'm speaking, I am using water to do so. So I need to take a quick guzzle here. Give me a second.

(11:52): Hey, I know. And you know that I talk a lot about using supplements on your fitness journey and reaching your full potential. How I believe they're integral pieces of the puzzle to reaching your best self and best fitness results. But do you know how supplements fit into your plan? Do you know what to take for your goals and how much of a supplement you should take if you've ever had any of those questions and you want to know how supplements can work for you and your goals, go to your fitness supplements.com and take the free, free, free three point personalized supplement assessment. And with just a few questions, you'll have a complete personalized supplement recommendation in less than 60 seconds. You'll know more about how supplements fit into your fitness goals. What's safe and what's effective and perfect for you. So type in your fitness supplements.com in your internet browser, take the free assessment and get on the fast track to your best fitness results.

(12:50): Okay? So waters, we need water for everything that we do. Hydration is very important because even when we're sitting here doing nothing, we are using water. And then there's a mental and emotional aspect of it. One of the biggest reasons people fail is because they quit. So they choose to stop. They choose to stop doing what they wanted to do. And I know it's not because goals are not worth it anymore. It's just becomes hard. It becomes hard. We give a few weeks, we give it our all with perhaps bite off more than we can chew. And we're like, I can't do this anymore. I can't handle it. I quit. And I read an interesting article the other day, and this has to do with podcasting, but the lesson applies to everything that we do, especially when it comes to fitness coaching, especially when it comes to taking on an endeavor that will take us awhile.

(13:37): You're not going to lose 15 pounds overnight. I mean, like, even if you starved yourself for two days, your documents, 15 pounds of a night, so these things take work. But the article I was talking about refers to podcasting and, okay, so we're on episode number 70 of the coach, Katie and your podcast right now. And there was a point where I got in to some episodes and I'm like, this is just a lot of work. Like, how do I keep doing this? But I realized it is a passion project. This is how I get to speak with you. And I didn't want to quit. I knew that what I was doing was very valuable and it was going to be worth it. I just, I had to keep going, even though it was uncomfortable and difficult. So if a person, if somebody who wants to start a podcast, if they get to three episodes, so they make it past three episodes, they're in the top 1% of podcasts worldwide.

(14:21): That's because people don't get past three podcasts. And if you're doing one a week, that means three weeks. They gave us three weeks and they're like, eh, it doesn't work for me. I don't want to do it anymore. Now. I'm sure there's people in there who just started it. And they just kinda wanted to like, you know, dabble a little bit, but there's lots of businesses. There's lots of people just like me, coaches who want to connect with you who want to start a podcast because they know it's a valuable medium to reach others, but because they're not making that instant gratification and they're not like rolling in the dough, the minute that they launched their podcast was like, well, I guess it's not for me. And they quit and they quit. So at episode number 70, I don't know what percentage of podcasts I'm in them.

(14:56): But I do know I'm at least in the 1% worldwide, which I guess is both a cool statistic. But at the same time, knowing that most people don't make it past three. You know, it's not really something. Yeah. I'm going to like write up on the wall or have a cheat, no four, but you get the idea, right? Most people just quit. They quit. They quit in podcasting. They quit in their fitness. They quit in their diet. And this is why I end every single episode don't ever, ever, ever quit. This why mental and emotional health is so important to stay on track. You got to find ways to stay motivated. Yeah. We use that. We use that word motivation. Gosh, I don't know. People want to, I think they need to be more motivated. I've had athletes coming in as a key. I got to get motivated to do this.

(15:40): And I'm like, well, why do you want to even do any of this? Like, what does it mean to you? You've got to have a deep why gut means something to you. So motivation, waxes, and wanes. It comes. And it goes, I find myself a highly disciplined individual. And that is the only thing that keeps me going is I am disciplined. I will do the things that I need to do, because I know that it is important that I reach you. It's important that even if I only speak to one person a day, if I can make an impact on that person's day to help them get from point a to point B, they keep taking the steps that they need to, then it has been worth. It it's been worth it. So mental and emotional national health, it really, really, really matters in all of these aspects.

(16:17): I talked about movement, nutrition, community, sleep, water, mental, and emotional health. It is impactful and no area is more important than the other. It's just not. And that's why I think the old hierarchy is garbage. I don't think it works anymore. Where we take the dimensions though, is there is going to be a higher leverage aspect for each individual person. You know, just to give you an example for me, I pretty much have my nutrition down very well. Once I start training for my iron man, I am training for an iron man and next June, half iron man in Kona, Hawaii, I'm going to have to die. And my nutrition, I'm gonna have to like change my nutrition a little bit. Right? I'm going to work out. I'm gonna exercise, but I'm going to do a few tweaks here and there. But when it comes to the discipline about nutrition, the knowing the what and the how to get the results, I got that I got that all day.

(17:02): So I'm really good at coaching that aspect. I mean, I'm good at coaching all these aspects, but we're talking about an example. Probably the biggest thing that I need to work on right now is my sleep, my sleep. I've struggled with my sleep for a really long time. I've got some bad sleep hygiene habits. I've worked on them. I don't keep my phone by my bed anymore. I try to stay off social media after 9:00 PM. But one thing I have done is I have removed my phone from the rooms. So I have my watch. This is my alarm. It's not my phone anymore. So the first thing I have when I wake up, I don't grab my phone anymore. The last thing I have before bed is not my phone anymore. So like, that's what I'm talking about. All these things are important. Nutrition, support, and community, sleep, water, your mental and emotional health and your movement, all that's important.

(17:43): But what is important for you? That's where the group one-on-one coaching comes in. And that's the development of the metabolic amplification formula. The Genesis of his come from is realizing that this old hierarchy where things don't play upon each other, where life is really not adaptable. And I just, I saw a really big problem with it. So all of these things are ongoing. They're feedback, loops, things build off of each other. There's really nothing that ever is taking it as a singular component. So here's the philosophy behind the metabolic amplification formula. After everything that I talked about, all of the information I've given you about what the old model says and how it's prepped and how the new model that I've developed can work for you and with you and take your individual needs and uniqueness into account. This is where the magic happens. This is how you burn fat build muscle for life and never have to hire another coach again, because you are instilled and empowered with the habits and the know the what in the, how, the what, and the how right.

(18:46): And then how to execute upon that. So the program's got your education, it's inspiration with the community and the one-on-one support. So it's got that group hybrid coaching model, and then the empowerment, okay, you can give a man, a fish can feed a for a day or you know how this goes. You teach a man to fish and you feed it for a lifetime. And that is what I want to do. I want to teach you guys how to fish. I want to teach you guys how to make these choices for yourself because of your uniqueness. So you get the results that you want. There's really no reason to plateau anymore. There's really no reason to flounder in uncertainty because this program is the all encompassing continuum that gets you from point a to point B takes you from wherever a hell. You're struggling with ever challenges you might have and takes you to the heaven and where you want to be.

(19:35): And the last thing is, it's fun. You know, programs have to be fun. Coach has got to be fun. You've got to love your coach and your coach has to love you. You're never in this alone. It isn't about making an investment in yourself. It's about showing up committing to the process, being disciplined. And even on days, when you got nothing for motivation, when your tank is empty, you still believe in yourself. You're never going to be in this alone. And that is why I believe the metabolic amplification formula is the one stop of all of the programs you may have heard of. You may have tried. I understand I've tried plenty of coaching programs before. I've been coached by coaches who suck and who haven't taken me into account and who said, I have to eat this and not that. And you've got to train this way and not that way, one size doesn't fit all.

(20:20): And if you ever come across a coach who tells you that this is the only way to do something like you can only plan. So you can only eat meat, or you can only go keto or only paleo run for the Hills. Okay? Like run is far as you can because they do not have you in mind. If you want a coach who has you in mind, and he really gives a about the end result that you achieve. I want you to consider setting up a call with me. In fact, I don't want you to consider it anymore. You have all the information you've been listening me for 70 episodes. Now, you know that I walk the walk, you know that I talk the talk and I spent 18 years developing what actually matters and how we can create the results we want by building knowledge, empowerment community, and then taking factors that actually affect metabolism and working on them piece by piece.

(21:09): This is not a eat. The whole elephant at once. Approach is about breaking it down into who you are, your uniqueness, and then getting the result by leveraging what you need quickly. Right? When you leverage things appropriately, you can see quick results. It's a 90 day program to help you burn fat and build muscle for life. So you never have to work with a coach ever again. Here's what I want you to do. If all of this sounds great and you want to learn more. I want to know if we would be a good fit to work together. So the next thing that you have to do athletes is go to the metabolic amplification, formula.com. I am taking new clients right now. I do not have a limit at this moment. I was going to have a start date, but we're starting immediately. Like, there's no reason for you not to start.

(21:50): And there's no reason for me not to start. So metabolic amplification, formula.com. And I want you to learn more about what this program can do for you. I want to learn more about what makes you tick. See if we're a good fit together, and then come up with an action plan on how you can finally get the results you want. There is no reason to struggle. Any more athletes. There is no reason to deal with the challenges you've dealt with before. I want you to set up your appointment with me at metabolic amplification, formula.com. See what I can do for you. See what is specifically unique about the formula. And we can come up with an action plan. So even if you don't want to work together, I'm going to leave you with some value and you will come out with some tips that will help you take the next step.

(22:31): But as always, I'm going to put my coaching hat on here. I'm going to be really real with you. I'm usually really real with you, but I'm going to be really, really real with you here. If you've been struggling for a while and you've tried this and you've tried that, and you're a little disenchanted and perhaps a little frustrated with other information you've received before. I completely understand I get it. I've been coached by crap coaches before I've been sold programs. I've let me tell you something one time, this guy, I needed sales help. When I opened the radiation attrition store, he told me he could help me. Okay. He told me he was business savvy. He's opened a million businesses himself, whatever. I paid him, $15,000 to help me do you know what he did? He took my money and he didn't help me do.

(23:13): He didn't help me do anything. I was in, I was ready to take action, but he never gave me any steps to take action with. So I understand if you've been frustrated with coaches in the past, believe me, I have been there. And that is why I will never ever sell you anything or tell you anything or give you any advice that I would not take myself, that I would not give to my spouse, that I would not tell my parents, because I may not know you. And you may not know me specifically very well yet, but I love you. And I believe in you and I'm here to help you. So set up your appointment at metabolic amplification, formula.com. Do it now. Quit Delaine. July is right around the corner and you know, it's never too late to get started on your dreams. Okay? I don't care if you're 85 years old, 105, or if you're 20 get started today, set up your call with me. Metabolic amplification, formula.com.

(24:00): In the meantime athletes, this is what I have for you today. This is what I'm going to leave you with. Like, I always leave you with trust yourself, believe in the journey, enjoy the process and whatever you do don't ever, ever, ever, ever quit. This is coach Katie D with episode number 70.

(24:21): This is ThePodcastFactory.com

Have a podcast in 30 days

Without headaches or hassles


Copyright Marketing 2.0 16877 E.Colonial Dr #203 Orlando, FL 32820