Back in 2018 Nate Pack, who at the time was the "Undisputed King of The Airdyne" joined us for a conversation (Ep. 53) and this is the Intro we wrote for that episode:"The guys speak with Nate Pack about capacity and tolerance, about the engine and its gas tank, and get down in the weeds about numbers, which is no surprise as Nate holds a PhD in bio-engineering and is a self-described “smart guy”. He also has a high degree of mastery in extensive effort. During the conversation they divulge the secret workout everyone has been asking for, and the dietary pairings used to amplify its effect. Finally—since this is an exercise and fitness podcast—they analyze the numbers in order to coronate the undisputed king of the Airdyne, and discuss how to plot the linear progression curves of power and time to expose truth."Those numbers, achieved on the AD4 fan bike, which was the standard at the time, are:10 minutes = 412 calories20 minutes = 705 calories30 minutes = 1002 calories60 minutes = 1935 caloriesNate returns to the podcast to discuss the many years of growth and change that has occurred since. We started by discussing how easily we can trick ourselves into believing that more and harder effort can overcome other poor choices, generally those of the dietary kind but when that doesn't work it's time for wholesale change. After having realized that he had gained more weight than he could tolerate or overcome with power, and along the way lost much of his aerobic fitness, Nate made a change. "Sometimes the mirror reflects the image we want to see and not the truth."He started training base (intensity) only for 15-18 hours a week, some on bike but also a lot of walking. He dropped 40 pounds in 15 weeks, 3-4 pounds per week on average, and then consciously slowed it down, taking advantage of the positive feedback but also realizing he needed to turn conscious behavior into a habit, which is more or less automatic. He took another ten pounds off over eight weeks, and slowed the weight loss down even more, while not losing focus. By the time the Logan-to-Jackson (LOTOJA) bike race was held in early-September of 2023 he had lost sixty+ pounds and rebuilt his long endurance and long threshold fitness back.This was the first time on our podcast when the following phrase was spoken, "without going into the biochemistry of PGC-1 Alpha ...", which relates to mitochondrial biogenisis and "promotes the remodeling of muscle tissue to a fiber-type composition that is metabolically more oxidative and less glycolytic in nature, and it participates in the regulation of both carbohydrate and lipid metabolism."It's a fitness podcast and sometimes complex details are discussed so a detailed description of training intensity ensues, referencing mitochondrial biogenesis, work/rest ratios for intervals, effort that produces 2.5 mmol/l lactate but would produce 5 if sustained but it isn't, etc. Yes, down in the weeds a bit but we didn't stay there, shifting instead to the concept of sustainability and the necessity of a big volume of consistency; measuring progress in years, not merely weeks or months. Once the topic of physical training is exhausted we moved on to the psychological, to freeing himself of 'expectations of outcome' while never questioning the expectation of the effort he is willing to make ... and 'will I give all that I am willing to give? Not able but willing ...' What are we willing to give to achieve our objectives, and what do we hold in reserve to apply to other activities or relationships?We hit the offramp with an exchange about learning to be kind to oneself in the midst of the unfairness of the universe, "This is the lesson I was searching for: not more watts but more growth.