Episode 20: Q&A with Corey Kristianson

Down and Dirty with Nathaniel Ernst

Welcome back to the show and today we are doing something a little bit special! Corey Kristianson sits down with Nathaniel to go through a bunch of questions and answers about the basics of his workout and nutrition plans. This is the perfect opportunity to explore all the fundamental aspects that Nathaniel utilizes, and underline the most important details of this kind of coaching. The conversation covers common questions about getting lean while building muscle, balancing different constraints, diet and caloric intake, tracking, and much more. Nathaniel also spends some time talking about the dangers of muscle and tissue compensation, and the different routes we can take toward building more muscle in our bodies. One of the biggest general ideas here is to find the methods that work for you and stick to them; too much switching is never a good thing! So to hear it all in this great episode with Nathaniel and Corey, tune in today.

Key Points From This Episode:

• Thoughts on the early stages of a health and fitness journey.
• Our bodies' need for daily movement and how we adapt to our activities.
• The mobility prerequisites for something more intense like weight training.
• Nathaniel’s strategy of building movement patterns through frequency with beginners.
• Measurements and progress; easy steps to healthy motivation.
• Looking at nutrition and caloric surplus and why being more lean is not always preferable.
• Assessing and directing clients' goals; Nathaniel talks about early steps with common questions.
• Nathaniel's advice about supplements and why he prioritizes protein.
• Exploring the effects of temperature on athletic performance and muscle recovery.
• How Nathaniel talks to his clients about the interconnectedness of muscle and avoiding compensation.
• Maintaining muscle mass and energy while entering a caloric deficit.
• Exploring the feeling and effects of lifting heavier weights as opposed to higher rep numbers.
• Employing the right amount of caution and differentiating between stretching and mobility.
• Connecting with the body and learning about control.
• The basics about controlled articular rotations and why they are so fundamental.
• Mechanisms for building muscles; mechanical tension, metabolic stress, and muscle damage.
• Studies and opinions on post-workout nutrition consumption.

Links Mentioned:

MyFitnessPal

Huberman Lab

‘Work Volume and Strength Training Responses to Resistive Exercise Improve with Periodic Heat Extraction from the Palm’

‘Stanford researchers’ cooling glove ‘better than steroids’ - and helps solve physiological mystery, too’

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