The Nathan Joseph Podcast

Your TDEE is made up of different components. TDEE - how many calories you burn in a day. Most are burned to keep you alive. Around 60-70%. Everyday movement like walking, standing, moving your arms when speaking account for 15%. Digesting food is about 10%. Planned exercise is 5%. Therefore, to increase the amount of calories you burn through exercise a day would make no sense. There is a much easier less strenuous way to burn more calories. That is by increasing the amount of steps you do in a day.

The best is the enemy of the good. Often we are paralysed by procrastination because we're always looking for the best way to achieve our goals. Whether that be weight loss, building muscle, starting a podcast or a new business. We spend countless hours planning and little time taking action.No results were achieved with a plan alone. The only way to achieve real results is by taking regular action to make progress.

I overhauled my habits in the last 30 days, here is what happened. For the high standards I hold for myself, I'd fallen off the wagon. My habits were a shamble and needed a reset. For the last 6 months I tried to implement better habits which would never stick. This time I have implemented strategies from my favourite book 'Atomic Habits' that include: - Lifestyle design - Habit cues - Habit stacking - Identity based habits over outcome based habits. In this one, I share all the tips and tricks I've learned over the last 30 days that have left me feeling unrecognisable.

Last week I woke up with a lot of anxiety.It felt like a hippo was sat on my chest and my thoughts were running away from me. When I battled with my mental health these thoughts could last for days, now I use a hard reset to get my mindset back on track. Within 3 days I felt back to my usual self. When I battled with my mental health this would have spiralled into days or even weeks. That's progress. For a chance to win my monthly commission and get discounted supplements and activewear, use the link - https://prf.hn/l/b3N5Gbp CODE: NATHAN

I didn't drink for over 6 months. 203 days. I decided to break my sobriety, do I regret it? No? Did I have a great time? Yes. The benefits being sober for me far outweigh drinking regularly. At the moment so many people dick ride being sober. In my opinion it's great but there are occasions that exceptions can be made.Although ending up naked in the hotel garden was not part of the plan.

6 years ago I was on Love Island in the first ever casa amor. What goes on isn't exactly what you see on the screen, there's people in the villa that aren't on tv. These are questions that I'm asked the most since leaving.

I stopped drinking alcohol at the start of 2023. It's something I'd wanted to do for a while, I just didn't know when the timing would be right. I think you should do everything out of enjoyment so I can't say that I did this for health purposes, although the mental benefits I've experienced since quitting alcohol are amazing. It's something I'd definitely recommend to anyone that wants more discipline, productivity and focus in their life. You can follow my journey on: TikTok - nathangjosephpt Instagram - nathanjosephpt

A fabulous chat with Courtney the CEO of The Grow & Glow co. Her journey from suffering from daily anxiety attacks, hating what she saw in the mirror and thinking that the world is so cruel. Now she has become an inspiration to woman in her worldwide coaching business. I'm incredibly proud of what she has achieved over the last 18 months and even prouder to call her an amazing friend. Enjoy!

Attention right now is the most valuable commodity you have, everyone wants your attention. Are you giving too much attention to your distractions?

Five traits that will set you apart from the average person and propel you towards your dreams and success.

The harsh truth is you're holding yourself back. Unless you can get comfortable with being honest with yourself you'll continue to do so. Stop making excuses and start growing through your short comings

From love, to daddy issues and how I went from suicidal thoughts to creating a 6-figure business

I was told on a podcast last week that I wasn't normal because I "literally don't care what people think" about me. It's true to some extent. I won't let anybodies opinion get in the way of me and what I want to achieve. Here's two tips that will help you care less about others opinions.

Fail to prepare, prepare to fail. I believe your morning routine is unbelievably less efficient if you don't prepare to have an amazing morning. Watch it change your life. Here is my night time routine.

At the beginning of the year I decided to knock drinking on the head. 6 weeks in and I honestly struggled to put into words the benefits that I'm already feeling. In this one I tried to do exactly that. If you enjoy the episodes, please share them with people you think would benefit, like the show and if you're feeling really generous, subscribe.

Nothing worth having comes easy and there's not many quick wins in life. However, I can assure you, if you implement these three habits this week, you will improve your mindset.

In my opinion one of the biggest contributors to mental health issues in this day and age.

I posted my first piece of fitness content 3 years ago with the goal of eventually becoming an online fitness coach. Here's 10 lessons I learned along the way that have allowed me to create my dream life.

The days that you don't want to are the most important.

How to create long lasting habits that last a lifetime rather than a week.

How you can set up for success - lets go!

How do you expect to grow if you don't take responsibility for your actions?

I wanted to process my thoughts over the last couple of weeks before putting this podcast out. Here it is. How I'm feeling about the Australia decision.

Thanks Liv for the question. This one is for you. I've created a life that I dreamed about 15 years ago. In this one I tell you how.

These all made the world of difference for me, I'm sure they'll do the same for you.

I'm ticking off life goals. But they are mine. Never compare, my priorities are different to yours.

I didn't realise how much of an impact my mental health had on those around me until I asked them this year. Here's what you can do to help those struggling with their mental health and what people did that really helped me.

I fell off with the pod for a couple of weeks but I'm back explaining how my inaction added to my anxiety of dropping another episode.

Life is 10% what happens to you and 90% how you react to it. I've had a set back this week so thought it was right to talk about how I have dealt with it.

This has honestly changed my life. We're told not to be selfish from a young age. Being inconsiderate is bad, being selfish is a superpower.

Trying to be someone that other people wanted me to be was so detrimental to my mental health. I tried to live a life that other people and society wanted me to live. Although it's easy to say, just be yourself, in reality it takes work. In this episode I go through that.

I've been struggling with my mental health over the last 2-3 months. In this ep I run through why and tell you what I've done to change my mindset.

Whether they are good or bad, you're implementing habits every single day. You might know what habits are good and bad, that doesn't stop you from choosing the wrong ones. In this ep I go into why we choose bad habits, how to sustain good habits and why that is the key to your happiness.

You can feel a bit lost when you're in a rut. It can feel like everything is against you. Here's how to get out of one when you're struggling with your mental health.

In life you're going to come across toxic people. Sometimes they're more difficult to escape than others. You have to realise, it is still a choice to stay around these people. If someone makes you feel physically and emotionally uncomfortable, why would you choose to stay around them? Here's the best way to deal with people that don't have your best interest at heart.

If you don't challenge yourself you will always remain in your comfort zone. Nothing exciting happens there. You need to accept that fear and failure are part of every success story.

It all comes down to the information that you consume. If you're surrounded by negative information or people that aren't good for your mental health. Here's my POSITIVITEA playlist - https://open.spotify.com/playlist/3nX...

Too many of us are put off of going after the things in life we want the most out of a fear of failure. For me, failure is one of the key components of success. In this episode I tell you exactly why.

In this episode I go through how I came back from suicidal thoughts, my battles with anxiety and depression and why I know you can do it too.

Caring too much about what other people think is only going to hold you back in life. In this episode I go through why it's a pointless process to worry about what other people think of you and how you can stop giving a f*ck.

I used cocaine as a coping mechanism when I was battling my mental health, I've tried psychedelics because of confusion about my mental health. Here's my thoughts on drugs.

You asked for it so here it is, my thoughts on money, the future and supporting my future family.

There I was enjoying my European tour when I got some messages on Insta asking how I felt about Smiths calling me out. Here's my 16 bars of revenge.

You've heard a million times comparison is the thief of joy. It's one of the dumbest things you can ever do. Here is why.

My routine is whack right now. I've gone from training four times a week to training twice in what will be 14 days. The pods haven't been consistent, I haven't done anything that I usually do that makes me happy. But that's ok. The same goes for you if you fall out of your routine and this is the reason why.

Are you constantly getting distracted? In this ep I'm going to tell you 5 simple tips that will help you maintain focus so you get shit done.

I'm out here making sure I practice what I preach. Sometime you just have to turn up especially on the days that you don't want to.

I've had a bit of a mad week so I thought I'd do a life update episode. I went viral, I was in one of the biggest newspapers in the UK and I'm not adapting to life back in the England.

I don't think I've felt so negative in a long time because of the noise that is around me at the moment. Like the amount of food you consume will make you fat, the information that you consume has the power to make you negative. Are you taking in the wrong information?

This ep is all about fitness and the easiest way to start training or get back into training after an extended break. It teaches you the easiest way to get results.

Saw an unbelievable clip on instagram of a teacher asking students "what's one thing they like about themselves". If I were to ask you the same question it can be difficult to answer. In this one I explain why and why we need to change that narrative.