#506 Dan Garner - How to Improve Your Performance in Life and Fitness

<p>Dan Garner is one of the most sought-after performance coaches among professional athletes, MMA competitors, and celebrities, while also working in performance research.</p><p>Dan joins me to share lessons from coaching high performers and explain how the same principles apply to everyday people who want better results in fitness and life.</p><p>We discuss:</p><p>• Results-oriented vs. activity-oriented thinking<br>• Process goals, outcome goals, and momentum<br>• Identity, procrastination, and performance<br>• Why controlling your schedule matters<br>• Clarifying goals and building adherence<br>• Emotions, decision-making, and the amygdala<br>• Identifying the constraint holding you back<br>• Applying elite-performance principles to everyday people<br>• Adapting coaching to the individual<br>• Blood work and cluster analysis<br>• Low energy availability (LEA)<br>• LEA vs. Relative Energy Deficiency in Sport (RED-S)<br>• Health and performance risks of chronic under-fueling<br>• How LEA differs from simply being in a calorie deficit<br>• Sports, disordered eating, and RED-S risk<br>• Post-workout recovery<br>• Peri-workout nutrition<br>• Dan’s four-phase fueling approach<br>• Caffeine and performance<br>• And much more</p><p>Follow Dan: @dangarnernutrition</p><p>CHAPTERS</p><p>02:02 Results Over Activity<br>04:50 Momentum and Early Wins<br>08:34 Identity and Procrastination<br>10:36 Control Your Schedule<br>12:54 Goals That Come From Within<br>14:53 Sponsor: MacrosFirst<br>16:38 Clarify Your Goals Three Times<br>19:19 Adherence and Small Swaps<br>22:03 Emotions and the Amygdala<br>26:04 Coaching Constraints Framework<br>26:40 Monkey Mind and Coaching Style<br>28:14 Blood Work and Constraints<br>28:49 Cluster Analysis<br>32:22 Low Energy Availability<br>34:39 RED-S and the Athlete Triad<br>37:21 Injury Risk Evidence<br>38:35 Sponsor: Just Bite Me Meals<br>39:40 Sports and Eating Disorders<br>42:47 Peri-Workout Nutrition<br>44:43 Four-Phase Fueling Plan<br>51:01 Sponsor: Group Strength Programs<br>52:37 Caffeine on Leg Days<br>57:44 Wrap-Up and Links</p><p>SUPPORT THE SHOW</p><p>• Subscribe and check out more episodes<br>• Share and tag @andrewcoatesfitness<br>• Send this to someone who is busy but struggling to progress</p><p>FOLLOW ANDREW COATES</p><p>@andrewcoatesfitness<br><a href="https://www.andrewcoatesfitness.com/">https://www.andrewcoatesfitness.com</a></p><p>PARTNERS AND RESOURCES</p><p>13-WEEK ONLINE GROUP STRENGTH PROGRAMS</p><p>Men’s and Wome