Show Notes
I’m breaking down the exact nutrition principles I use to lose fat, get leaner, and stay consistent without going all-or-nothing. This episode covers calories, protein, meal timing, cravings, late-night snacking, and the small adjustments that compound into long-term results.
Build the plan. Execute daily.
CHAPTERS: 00:00 Intro 01:24 Goal of This Conversation 08:18 The Truth About Calories In, Calories Out 15:29 Start by Finding Maintenance 19:06 Adjust Calories With Patience 24:28 Avoid the All-or-Nothing Trap 27:26 Meal Timing, Fasting, and What Matters Most 36:54 Build Consistent Meals You Can Repeat 40:22 Using Calorie Undulation With Intention 46:28 How to Set Macros for a Cut 47:05 Protein First for Fullness and Retention 54:30 Fat Intake, Digestion, and Gut Health 59:11 Use Carbs to Support Performance 01:01:11 How to Stop Late-Night Snacking 01:07:57 Go-To Meals That Make Dieting Easier 01:10:53 How to Eat Out Without Losing Progress 01:14:51 Small Changes That Drive Real Results
ORDER MY BOOK HERE: https://www.amazon.com/Go-One-More-Intentional-Life-Changing/dp/1637746210
FOLLOW: Become a BPN member FOR FREE - Unlock 25% off FOR LIFE https://www.bareperformancenutrition.com/collections/performance-nutrition
IG: instagram.com/nickbarefitness/ YT: youtube.com/@nickbarefitness
This podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice.
This podcast may not be republished without the written consent of Bare Performance Nutrition (BPN)
More from The Nick Bare Podcast
I’m no longer the CEO of BPN.
The way I work in my 30s looks different because of what I did in my 20s.
Nick Saban’s “Importance of Nothing” speech got me thinking about entitlement—what we believe we’re owed and how that mindset shapes the way we work, respond, and live.
Stef joins me again to talk about marriage, faith, family, community, and the season we’re currently walking through.
Over the last 90 days, I lost about 10 pounds and got leaner without crash dieting, starving myself, avoiding social situations, or sacrificing my training and recovery. I did it by locking in - not through extreme restriction, but by narrowing my focus, reducing unnecessary decisions, and giving the process enough time to work.