In this episode, I covering all things carbohydrates and why they have are one of the most important tools in your training, recovery, and performance. For me, it always comes back to this: train hard, recover well, and choose what’s sustainable.

CHAPTERS:

00:00 Welcome

01:04 Personal Carb Philosophy

04:04 How Carbs Fuel You

05:15 Insulin and Blood Sugar

09:04 Insulin Resistance Explained

12:12 Low Carb Era and Atkins

18:41 Keto Rise and Origins

27:04 Ketosis and Why Keto Works

32:17 How Many Carbs You Need

41:35 Carbs for Endurance vs Strength

48:00 Carbs for Hypertrophy Pump

53:44 Best Carb Sources to Choose

58:09 Final Takeaways and Experiment

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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)

In this episode, I’m answering your Instagram Q&As. I talk leadership, hiring with the three Cs, fitness tips for new dads, and setting boundaries with tech. I lastly address racing after The Last Dance.

CHAPTERS:

00:00 Why This Q&A Episode Exists

10:17 Q1: The Mentor Who Shaped Me (Captain Angove)

17:51 Q2: Hiring Red & Green Flags — The 3 C’s + ‘Energy Vampires’

27:07 Q3: Fitness Advice for New Fathers (Routine vs Responsibility)

34:54 Q4: Leadership Lessons From the Last Year

46:20 Q5: How BPN Operations Evolved: Vision, Focus, Systems, and ‘Unpurposeful Activity’

52:42 Q6: Phone & Tech Boundaries: Social Media Fasts and App Blocking

01:00:52 Final Q: Are Races/Preps Over? The ‘Last Dance’ Mindset + Wrap-Up

ORDER MY BOOK HERE: ⁠https://www.amazon.com/Go-One-More-Intentional-Life-Changing/dp/1637746210

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IG: ⁠instagram.com/nickbarefitness/⁠

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Over the last five years, I’ve learned five lessons that changed how I lead, train, and live.

In this episode, inspired by Pastor Craig Groeschel, I break down purpose, leadership “altitude,” selflessness, pride, and the cost of a rushed life through the lens of building BPN. We’ll hit the difference between complex vs. complicated problems, the dopamine drive, and how to build a culture that empowers people.

I also share personal reflections, what I’m working on next, and how these lessons translate into real decisions at work and at home.

CHAPTERS

00:00 Intro

01:40 Purpose

18:52 Rise/Dive

30:38 Selflessness

37:53 Pride

45:13 Hurried life

58:14 Final thoughts

ORDER MY BOOK HERE: ⁠https://www.amazon.com/Go-One-More-Intentional-Life-Changing/dp/1637746210

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I sit down with Colonel Edward Arntson III, who has 24 years of military service, to unpack what leadership really demands when it counts. We start with self-leadership: how you show up, how you carry yourself, and why humility isn’t optional.

We get into competence, intellectual curiosity, and the overlooked power of energy and tone. What you tolerate becomes the standard. Colonel Arntson shares hard-earned lessons from leading in garrison and in combat, including moments that tested his decision-making, confidence, and character.

If you’re building a team, leading a family, or trying to lead yourself better, this episode delivers practical takeaways you can apply immediately.

More about Colonel Ed Arntson:

Ed Arntson, from Buffalo Grove, Illinois, graduated from Concordia College (2002) and commissioned as a Distinguished Military Graduate infantry officer through NDSU. He led rifle and company units in Alaska, Afghanistan, and Iraq, was wounded in combat, and later served with The Old Guard, including a landmark deployment to Taji, Iraq. After CGSC and SAMS, he held planning and operations roles with 1st Cavalry Division, deployed to Korea and Baghdad, and served on the Joint Staff. He commanded 3-187 Infantry and 3rd Brigade, 1st Cavalry Division. His education includes Ranger and airborne schools. He’s married with two children.

Tone Range Fan:

https://fromthegreennotebook.com/2025/09/08/the-tone-range-fan-a-tool-for-leaders-at-all-levels/

CHAPTERS:

00:00 Introduction

05:07 The Importance of Leadership Development

15:31 The Role of Feedback in Leadership

27:22 The Power of Tone in Leadership

41:59 The Power of Tone in Communication

48:25 Building Effective Teams Through Peer Leadership

52:37 The Importance of Humility and Tone in Leadership

01:06:04 Early Military Career and Deployment Experiences

01:21:01 Dedication and Commitment in the Military

01:39:26 The Impact of 9/11 on ROTC and Military Careers

01:45:54 The Importance of Physical and Mental Readiness

01:52:27 A Formula for Effective Leadership

02:00:06 Final Thoughts on Leadership and Inspiration

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This episode is all around laying out my 2026 diet + training philosophies. I’m in a caloric surplus, training hard with intention, and choosing food quality over empty volume. We get into running and eating with purpose, and why the goal isn’t a finish line—it’s building a lifestyle you can sustain.

I also break down the practical plays to take ownership of your diet: simple meal prep, portion control, 1g protein per pound, and a plan for late-night cravings. If you want to get stronger, leaner, and more consistent this year—try this framework.

CHAPTERS:

00:00 Introduction

03:35 Taking Ownership of Your Diet

05:09 Meal Prep and Food Prep Tips

08:59 Appropriate Meal Portions

14:37 Making Protein a Priority

16:30 Late Night Snacking Strategies

20:22 Caloric Surplus Explained

31:18 Training Hard for Strength and Growth

36:00 Avoiding the Easy Run Mindset in the Gym

38:50 Balancing Strength Training and Recovery

44:11 Prioritizing Food Quality Over Quantity

01:02:45 Running with Purpose, Not for Numbers

01:06:13 Maintaining a Healthy Relationship with Food

01:14:44 Training for the Love of the Lifestyle

ORDER MY BOOK HERE: ⁠https://www.amazon.com/Go-One-More-Intentional-Life-Changing/dp/1637746210

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https://www.bareperformancenutrition.com/collections/performance-nutrition

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I sit down with Michael Chernow to talk discipline that protects what matters: faith, family, fitness, and business. We unpack his non-negotiable morning routine, recovery and sobriety, hard boundaries with technology, and why leaders control the temperature at home.

Simple isn’t easy. Apply it every day, starting now.

CHAPTERS

00:00 Introduction

02:47 Morning Routine Insights

12:49 The Power of Prayer and Sobriety

29:04 Faith and Spiritual Journey

37:49 Transformative Power of Faith

44:28 Overcoming Addiction and Finding Purpose

48:39 Setting Boundaries with Technology

54:47 Balancing Work and Family Life

01:05:50 The Power of Discipline and Commitment

01:21:12 Entrepreneurial Journey and Curiosity

01:32:41 Hitting Rock Bottom

01:38:53 The Turning Point

01:42:45 Rebuilding Through Wellness

01:49:03 Kreatures of Habit and Future Goals

01:56:29 The Power of Habits

01:58:50 Final Reflections

ORDER MY BOOK HERE: ⁠https://www.amazon.com/Go-One-More-Intentional-Life-Changing/dp/1637746210

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In this episode, I break down five traits that consistently show up in people who win—then challenge you to apply them immediately. We talk thinking bigger, taking smart risks, staying consistent, and locking in focus when it gets hard. I pull lessons from leaders like Jeff Bezos and Phil Knight to show what those traits look like in real life—and how you can build them through daily reps.

CHAPTERS:

00:00 Introduction

01:14 The Importance of Traits for Success

12:46 Jeff Bezos and the Power of Thinking Big

24:02 BPN's Journey and Vision

31:06 Calculated Risks and Success

41:03 The Birth of Nike

43:19 The Early Days of BPN

49:40 The Importance of Consistency

54:24 The Trap of Blind Consistency

01:00:01 Focus: Identifying Opportunities vs. Distractions

01:10:46 Adaptability and Resilience

01:15:19 The Day One Mentality

01:21:02 Conclusion

ORDER MY BOOK HERE:

https://www.amazon.com/Go-One-More-Intentional-Life-Changing/dp/1637746210

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I’m sharing the standards, the strategy, and the unseen work it takes to keep building BPN the right way. This episode includes the 2026 “Burn the Boats” manifesto, our five key initiatives, and the standards behind quality and product development going into 2026.

CHAPTERS

0:00: Intro

7:53: 2026 Brand Manifesto: Burn the Boats

17:25: 5 Key Initiatives (Overview)

18:44: Initiative #1: Unique Brand Positioning

25:36: Initiative #2: Intentional Product Development

30:45: Initiative #3: BPN Podcast Network Expansion

31:19: Initiative #4: Strategic Channel Strategy

36:34: Initiative #5: Position the Business for Scale

1:00:52: Quality Systems You Don’t See

1:14:27: The Truth About Grass-Fed Whey Isolate

ORDER MY BOOK HERE:

⁠https://www.amazon.com/Go-One-More-Intentional-Life-Changing/dp/1637746210⁠

FOLLOW:

Become a BPN member FOR FREE - Unlock 20% off FOR LIFE

⁠https://bpn.team/member⁠

IG: ⁠instagram.com/nickbarefitness/⁠

YT: ⁠youtube.com/@nickbarefitness