1 00:00:01,639 --> 00:00:05,360 Speaker 1: Welcome to Get Connected with Nina del Rio, a weekly 2 00:00:05,480 --> 00:00:09,440 Speaker 1: conversation about fitness, health and happenings in our community on 3 00:00:09,440 --> 00:00:12,240 Speaker 1: one oh six point seven Light FM. 4 00:00:12,320 --> 00:00:15,400 Speaker 2: Good morning and thanks for listening to Get Connected. New Year. 5 00:00:15,480 --> 00:00:18,400 Speaker 2: You've lost some weight. Maybe it didn't seem so difficult 6 00:00:18,440 --> 00:00:20,680 Speaker 2: when you started, but the closer you get to your goal, 7 00:00:21,440 --> 00:00:24,400 Speaker 2: the harder the job gets. From New York Times best 8 00:00:24,400 --> 00:00:27,360 Speaker 2: selling author doctor Ian Smith is the new book The 9 00:00:27,440 --> 00:00:31,760 Speaker 2: Last Fifteen, Say Goodbye to those most stubborn pounds. Doctor 10 00:00:31,800 --> 00:00:36,480 Speaker 2: Ian Smith breaks down how metabolism adapts, why quick fixes backfire, 11 00:00:36,680 --> 00:00:39,720 Speaker 2: and offers a seven week strategy to finally overcome the 12 00:00:39,800 --> 00:00:43,159 Speaker 2: hardest weight to lose. Doctor Ian Smith, thank you for 13 00:00:43,200 --> 00:00:44,159 Speaker 2: being on Get Connected. 14 00:00:44,600 --> 00:00:46,320 Speaker 3: I appreciate it. Thanks so much for having me. 15 00:00:46,680 --> 00:00:48,919 Speaker 2: Doctor Ian Smith is the author of the number one 16 00:00:49,000 --> 00:00:52,920 Speaker 2: New York Times best selling books Shred, The Revolutionary Diet, 17 00:00:53,000 --> 00:00:58,360 Speaker 2: and Super Shred, among numerous other books. Among his many roles, 18 00:00:58,400 --> 00:01:01,240 Speaker 2: he was appointed by President Obama to a second term 19 00:01:01,280 --> 00:01:04,960 Speaker 2: on the prestigious President's Council on Fitness, Sports and Nutrition. 20 00:01:05,680 --> 00:01:09,920 Speaker 2: Those last fifteen they are actually difficult to lose. It's 21 00:01:09,920 --> 00:01:11,399 Speaker 2: not something we're making up in our heads. 22 00:01:11,760 --> 00:01:15,720 Speaker 3: Absolutely not. I mean there's real science behind those last 23 00:01:15,720 --> 00:01:18,720 Speaker 3: ten to fifteen pounds. I mean the body basically, over 24 00:01:18,760 --> 00:01:23,160 Speaker 3: a period of time after losing weight consistently, the body 25 00:01:23,160 --> 00:01:25,200 Speaker 3: fights back and the body just says, I don't want 26 00:01:25,200 --> 00:01:27,959 Speaker 3: to lose weight anymore. And so what people are experiencing 27 00:01:28,680 --> 00:01:32,000 Speaker 3: is not failure. It's actually success. It's a sign that 28 00:01:32,040 --> 00:01:35,039 Speaker 3: you've been winning and your body says, guess what, what 29 00:01:35,160 --> 00:01:38,000 Speaker 3: you've been doing needs to change. So it's not that 30 00:01:38,040 --> 00:01:40,880 Speaker 3: people are doing something wrong. They need to do a 31 00:01:40,920 --> 00:01:44,560 Speaker 3: different right. Because as you get smaller, by the way, 32 00:01:45,360 --> 00:01:48,320 Speaker 3: your calender requirement becomes less, you need less calories you 33 00:01:48,320 --> 00:01:52,720 Speaker 3: get smaller. So if you're not also dropping your calorie 34 00:01:52,720 --> 00:01:55,880 Speaker 3: counts as you're getting smaller and losing weight, then you're 35 00:01:55,880 --> 00:01:58,280 Speaker 3: going to stop losing weight because you're consuming too many calories. 36 00:01:58,400 --> 00:02:00,480 Speaker 2: There's an interesting thing about that. When I read it, it 37 00:02:00,560 --> 00:02:03,720 Speaker 2: seemed like, oh, it makes perfect sense. It's really just math. 38 00:02:03,800 --> 00:02:04,880 Speaker 2: A lot of us don't consider. 39 00:02:05,440 --> 00:02:08,400 Speaker 3: It is the numbers. It is absolutely the numbers, and 40 00:02:08,760 --> 00:02:10,280 Speaker 3: that's one part of it. The other part of it 41 00:02:10,360 --> 00:02:12,840 Speaker 3: is this that when the body is losing weight, and 42 00:02:12,840 --> 00:02:14,399 Speaker 3: by the way, the body doesn't want to lose weight. 43 00:02:14,440 --> 00:02:17,000 Speaker 3: Just you understand it, the body would prefer to hold 44 00:02:17,040 --> 00:02:19,640 Speaker 3: on to fat. Fat is the storage form of energy. 45 00:02:19,680 --> 00:02:21,800 Speaker 3: The body wants to hold on to energy in the 46 00:02:21,840 --> 00:02:25,120 Speaker 3: event that there's an emergency, the body has the energy 47 00:02:25,160 --> 00:02:27,560 Speaker 3: to go to. Right. And so when you start losing 48 00:02:27,560 --> 00:02:31,440 Speaker 3: weight and you're eating less calories, or you're eating less 49 00:02:31,480 --> 00:02:35,079 Speaker 3: frequently or doing intermitt and fasting, the body says, huh, 50 00:02:35,680 --> 00:02:38,960 Speaker 3: I'm worried that when is the next meal coming? When 51 00:02:39,000 --> 00:02:41,160 Speaker 3: am I going to get more energy? So the body 52 00:02:41,200 --> 00:02:44,440 Speaker 3: switches to starvation mode. And when the body switches to 53 00:02:44,480 --> 00:02:48,920 Speaker 3: starvation mode, what it does is it holds onto calories 54 00:02:49,440 --> 00:02:53,880 Speaker 3: rather than burn calories because it's trying to stockpile in 55 00:02:53,919 --> 00:02:56,760 Speaker 3: the event that it doesn't get any more food. And 56 00:02:56,800 --> 00:02:59,160 Speaker 3: so a lot of things are happening physiologically, which is 57 00:02:59,160 --> 00:03:01,720 Speaker 3: why those last time and fifteen pounds are difficult to lose. 58 00:03:01,919 --> 00:03:05,239 Speaker 2: There's also something about that that gets to why those 59 00:03:05,320 --> 00:03:09,480 Speaker 2: last fifteen pounds tend to live in specific places are bellies, hips, thighs, 60 00:03:09,480 --> 00:03:10,440 Speaker 2: and lower back. 61 00:03:10,960 --> 00:03:14,240 Speaker 3: One hundred percent. Because people have to understand that as 62 00:03:14,320 --> 00:03:16,720 Speaker 3: much as we don't like fat, and as unsightly as 63 00:03:16,720 --> 00:03:19,399 Speaker 3: we find it is to be Fat has a very 64 00:03:19,440 --> 00:03:23,200 Speaker 3: important purpose in the body. Fat is the storage form 65 00:03:23,480 --> 00:03:27,480 Speaker 3: of energy. So when you consume let's say two thousand calories, 66 00:03:28,120 --> 00:03:30,079 Speaker 3: but you only burn off in the course of a 67 00:03:30,160 --> 00:03:34,120 Speaker 3: day fifteen hundred those calories, you now have five hundred 68 00:03:34,240 --> 00:03:38,240 Speaker 3: extra calories, five hundred energy units. What is the body 69 00:03:38,240 --> 00:03:39,400 Speaker 3: going to do with it? Well, the body has to 70 00:03:39,440 --> 00:03:42,800 Speaker 3: do something with it. Doesn't disappear. The body stores it 71 00:03:43,280 --> 00:03:46,440 Speaker 3: in the form of fat. And that is why when 72 00:03:46,480 --> 00:03:49,880 Speaker 3: you are in a certain point and you can't get 73 00:03:49,920 --> 00:03:52,560 Speaker 3: rid of these pounds, their pockets are fat that the 74 00:03:52,560 --> 00:03:53,560 Speaker 3: body is holding on to. 75 00:03:54,920 --> 00:03:57,320 Speaker 2: This book is really interesting to me because the diet, 76 00:03:57,320 --> 00:03:59,280 Speaker 2: which will get into some of the recipes, the diet 77 00:03:59,320 --> 00:04:04,480 Speaker 2: evolves over time and includes, among other things, refeed days. 78 00:04:05,200 --> 00:04:08,840 Speaker 2: Why can consuming the same types of calories also make 79 00:04:08,880 --> 00:04:09,480 Speaker 2: it harder. 80 00:04:09,280 --> 00:04:13,440 Speaker 3: To lose weight because the body is in a consistent 81 00:04:13,800 --> 00:04:20,279 Speaker 3: effort to figure out how it can do its work 82 00:04:20,400 --> 00:04:25,960 Speaker 3: of living with the fewest amount of energy units. Right, 83 00:04:26,320 --> 00:04:30,320 Speaker 3: the body wants to conserve energy. So the body says, 84 00:04:30,440 --> 00:04:32,520 Speaker 3: let me give you a kind of real example. The 85 00:04:32,560 --> 00:04:36,440 Speaker 3: body says, you say, I'm gonna walk one mile in 86 00:04:36,480 --> 00:04:38,839 Speaker 3: the park, I'm gonna walk one mile and you walk 87 00:04:38,920 --> 00:04:41,279 Speaker 3: that one mile for the first time. The body is 88 00:04:41,360 --> 00:04:44,360 Speaker 3: all put out. Oh boy, that was tough. I've never 89 00:04:44,440 --> 00:04:47,680 Speaker 3: done that before. It was very difficult. You do it 90 00:04:47,760 --> 00:04:50,520 Speaker 3: the next day. The body is still having problems, but 91 00:04:50,560 --> 00:04:54,640 Speaker 3: the body starts figuring out what you're doing to it right. 92 00:04:55,080 --> 00:04:58,480 Speaker 3: It starts figuring out, oh, okay, this walk is coming. 93 00:04:58,880 --> 00:05:01,479 Speaker 3: So I need to be able to do this walk, 94 00:05:01,880 --> 00:05:04,760 Speaker 3: but save as much energy as possible while I'm doing it, 95 00:05:04,960 --> 00:05:08,440 Speaker 3: because the body is an energy saving machine. So what 96 00:05:08,480 --> 00:05:10,719 Speaker 3: happens is people to understand is that in order to 97 00:05:10,760 --> 00:05:14,880 Speaker 3: trick the body to be able to burn that energy, 98 00:05:15,000 --> 00:05:17,840 Speaker 3: you have to do something different. You have to change 99 00:05:17,839 --> 00:05:20,560 Speaker 3: it up. Even though that was right, it's now right 100 00:05:20,600 --> 00:05:23,279 Speaker 3: for it's not right now for the current situation. 101 00:05:24,480 --> 00:05:27,000 Speaker 2: My guest is doctor Ian Smith. He's the author of 102 00:05:27,080 --> 00:05:30,520 Speaker 2: fifteen books, eight of them New York Times bestsellers, including 103 00:05:30,560 --> 00:05:33,960 Speaker 2: The Clean Twenty Blast, The Sugar Out Super Shred, The 104 00:05:34,000 --> 00:05:37,200 Speaker 2: Big Results Diet, and this new book, The Last Fifteen 105 00:05:37,520 --> 00:05:40,440 Speaker 2: Say Goodbye to those most stubborn pounds. You're listening to 106 00:05:40,440 --> 00:05:42,960 Speaker 2: get connected on one six point seven light FM. I'm 107 00:05:42,960 --> 00:05:48,560 Speaker 2: Mina del Rio. Increasing protein intake. Why is protein useful 108 00:05:48,600 --> 00:05:51,080 Speaker 2: in losing weight and why should it be the central nutrient? 109 00:05:52,080 --> 00:05:58,560 Speaker 3: For two big three big reasons. Number one, protein prevents cravings. Okay, 110 00:05:59,000 --> 00:06:05,000 Speaker 3: protein relates how our body absorbs sugar, so it keeps 111 00:06:05,040 --> 00:06:09,320 Speaker 3: the blood sugar levels nice and stable, which prevents the 112 00:06:09,360 --> 00:06:14,520 Speaker 3: sugar spikes and the crashes and causes cravings. So protein 113 00:06:14,560 --> 00:06:18,200 Speaker 3: helps prevent cravings. Number two, protein makes you feel full 114 00:06:18,240 --> 00:06:23,400 Speaker 3: longer because protein takes a longer time to digest, so 115 00:06:23,480 --> 00:06:26,880 Speaker 3: it sits into your system longer. You are satiated for 116 00:06:26,920 --> 00:06:29,839 Speaker 3: a longer period of time, which means that you're less 117 00:06:29,960 --> 00:06:32,520 Speaker 3: likely to want to reach to get more calories. The 118 00:06:32,560 --> 00:06:35,800 Speaker 3: other reason why protein is really important is because protein 119 00:06:35,839 --> 00:06:39,440 Speaker 3: provides the body with something called amino acids. When the 120 00:06:39,520 --> 00:06:42,920 Speaker 3: body eats protein and breaks it down into amino acids. 121 00:06:43,400 --> 00:06:47,839 Speaker 3: These amino acids then get incorporated into muscle, and so 122 00:06:48,000 --> 00:06:51,200 Speaker 3: that's how you build muscle. And why is muscle important. 123 00:06:51,640 --> 00:06:56,680 Speaker 3: Muscle is more metabolically active, which means that muscles require 124 00:06:57,400 --> 00:07:01,400 Speaker 3: more energy to live. Muscles are hung read, so the 125 00:07:01,400 --> 00:07:05,520 Speaker 3: more muscles you have, the more calories you're burning, and 126 00:07:05,560 --> 00:07:09,120 Speaker 3: the faster your metabolism and the faster your weight loss. 127 00:07:09,320 --> 00:07:12,000 Speaker 3: So protein really is having a moment. 128 00:07:12,200 --> 00:07:16,080 Speaker 2: It should have a moment, doctor Smith. The FDA just 129 00:07:16,120 --> 00:07:20,400 Speaker 2: announced new nutrition guidelines. These are significant change is emphasizing protein, 130 00:07:20,480 --> 00:07:24,400 Speaker 2: including red meat and full fat dairy along with vegetables. 131 00:07:24,920 --> 00:07:27,400 Speaker 2: Your thoughts, especially on the protein portion. 132 00:07:28,040 --> 00:07:32,280 Speaker 3: They got it half right and half of it is insane. 133 00:07:32,640 --> 00:07:36,000 Speaker 3: They are correct that protein is important and we should 134 00:07:36,040 --> 00:07:39,640 Speaker 3: be consuming more protein, but the source of protein is 135 00:07:39,720 --> 00:07:43,440 Speaker 3: also important when you look at one's overall health. Yeah, 136 00:07:43,480 --> 00:07:46,120 Speaker 3: there's lots of protein in red meat, no question about it. 137 00:07:46,520 --> 00:07:50,600 Speaker 3: But red meat also has saturated fats, which decades and 138 00:07:50,680 --> 00:07:54,280 Speaker 3: decades of research have shown is diletarious to our health. 139 00:07:55,320 --> 00:08:00,440 Speaker 3: Protein and chicken and fish and beans and chick and 140 00:08:00,480 --> 00:08:07,560 Speaker 3: lagoons is equally effective and wonderful without the other things 141 00:08:08,000 --> 00:08:11,200 Speaker 3: that can be damaging to our health. So this business 142 00:08:11,240 --> 00:08:14,520 Speaker 3: about people should be eating more saturated fats based on 143 00:08:14,680 --> 00:08:18,800 Speaker 3: what where's the research? Where's the credible research? I have 144 00:08:18,880 --> 00:08:23,520 Speaker 3: no idea. It's like some people, some ascientific people sat 145 00:08:23,560 --> 00:08:27,440 Speaker 3: around the table and said, hey, let's eat more saturated fat. 146 00:08:27,520 --> 00:08:31,560 Speaker 3: That sounds good. I mean, it's insane. It's insane. I 147 00:08:31,560 --> 00:08:33,200 Speaker 3: don't know what else to say other than that this 148 00:08:33,360 --> 00:08:35,880 Speaker 3: just doesn't make any sense. And I want to caution 149 00:08:36,160 --> 00:08:42,439 Speaker 3: Americans to pay attention to trusted medical and health experts. 150 00:08:43,040 --> 00:08:48,000 Speaker 3: The doctors and the organizations that have been giving us 151 00:08:48,000 --> 00:08:52,319 Speaker 3: the guidelines for decades. They're still there, they are independent. 152 00:08:52,960 --> 00:08:53,559 Speaker 3: Listen to them. 153 00:08:53,640 --> 00:08:56,680 Speaker 2: Trust me as I look at this diet plan week 154 00:08:56,679 --> 00:08:59,480 Speaker 2: by week, and by the way, this book includes dozens 155 00:08:59,520 --> 00:09:03,160 Speaker 2: of recipes peas breakfast, lunch, dinner, snacks. As someone who 156 00:09:03,200 --> 00:09:05,240 Speaker 2: tries to eat vegan most of the time, I'm looking 157 00:09:05,280 --> 00:09:08,000 Speaker 2: at them and I'm noticing you're shifting more from protein 158 00:09:08,160 --> 00:09:11,080 Speaker 2: to plant based meals as the week's unfold. Can you 159 00:09:11,120 --> 00:09:11,680 Speaker 2: talk about that? 160 00:09:12,400 --> 00:09:16,960 Speaker 3: Yes, I don't even call the last fifteen a diet. 161 00:09:17,000 --> 00:09:18,960 Speaker 3: It's not really. It's not a traditional diet where you're 162 00:09:19,000 --> 00:09:21,439 Speaker 3: throwing things away. It's really a customized eating plant. It's 163 00:09:21,440 --> 00:09:24,120 Speaker 3: a meal planet. It's about eating better with foods you 164 00:09:24,160 --> 00:09:26,360 Speaker 3: probably already have in your house, but how do you 165 00:09:26,400 --> 00:09:29,240 Speaker 3: package them so that they become effective at fat burning 166 00:09:29,240 --> 00:09:34,400 Speaker 3: and weight loss. Plant based foods are really magical, particularly 167 00:09:34,440 --> 00:09:37,319 Speaker 3: as we get older, and what people have to understand 168 00:09:37,520 --> 00:09:44,480 Speaker 3: is that we have macro nutrients and micronutrients, macronutrients, carbs, fats, proteins. 169 00:09:44,480 --> 00:09:48,520 Speaker 3: They're called macro because the body needs them in macro amounts, 170 00:09:48,720 --> 00:09:55,760 Speaker 3: large amounts. Micronutrients like the vitamins, okay, it's extremely important, minerals, fiber, 171 00:09:56,240 --> 00:09:59,520 Speaker 3: these are things that we still need, not in large supply, 172 00:09:59,679 --> 00:10:02,640 Speaker 3: but in decent supply. That's what you get from plant 173 00:10:02,679 --> 00:10:06,480 Speaker 3: based foods. Plant based foods are full of all these micronutrients, 174 00:10:06,520 --> 00:10:09,920 Speaker 3: and they're full of protein also, and they're full of carbs. 175 00:10:10,000 --> 00:10:12,760 Speaker 3: You know, Fiber, you know, is a carb. So I 176 00:10:12,800 --> 00:10:14,920 Speaker 3: think that people what I'm trying to do with the 177 00:10:15,000 --> 00:10:18,400 Speaker 3: last fifteen is not to help people lose weight, but 178 00:10:18,559 --> 00:10:21,160 Speaker 3: help people understand that this is a blueprint of how 179 00:10:21,200 --> 00:10:23,920 Speaker 3: you can eat forever, so that when you're making choices 180 00:10:23,920 --> 00:10:26,920 Speaker 3: in a restaurant and a grocery store at home, seventy 181 00:10:26,960 --> 00:10:29,360 Speaker 3: percent of the time, not all the time. Centers of 182 00:10:29,440 --> 00:10:33,280 Speaker 3: the time you're making good, healthy choices, and third percent 183 00:10:33,280 --> 00:10:35,760 Speaker 3: of the time you're just having fun. And you've got 184 00:10:35,800 --> 00:10:38,439 Speaker 3: to give yourself that kind of grace, right. You can't 185 00:10:38,440 --> 00:10:41,240 Speaker 3: overly restrict yourself for a prolonged period of time. You're 186 00:10:41,240 --> 00:10:43,720 Speaker 3: going to burn yourself out. But I think that more 187 00:10:43,760 --> 00:10:47,440 Speaker 3: plant based foods versus some of the guidelines about eating 188 00:10:47,480 --> 00:10:50,720 Speaker 3: more you know, meat, it's just not the way to go. 189 00:10:50,760 --> 00:10:53,160 Speaker 3: It's about being more plant based. And by the way, 190 00:10:53,400 --> 00:10:55,480 Speaker 3: just for the record, you don't have to be a 191 00:10:55,559 --> 00:10:59,160 Speaker 3: vegetarian or a vegan, though those are both great lifestyles, 192 00:10:59,360 --> 00:11:03,960 Speaker 3: you don't have to be that to be more plant based, right, 193 00:11:04,280 --> 00:11:07,240 Speaker 3: Let's be clear with the terminology. More plant based in 194 00:11:07,280 --> 00:11:11,480 Speaker 3: my terminology means that you are eating more plant based 195 00:11:11,480 --> 00:11:13,280 Speaker 3: foods and that can be healthy for everybody. 196 00:11:14,160 --> 00:11:16,400 Speaker 2: All the recipes that I looked at, they're also very 197 00:11:16,440 --> 00:11:19,600 Speaker 2: simple to make. They're also light on the dressings and 198 00:11:19,640 --> 00:11:22,760 Speaker 2: the salt. As you write in the book, most people 199 00:11:22,920 --> 00:11:27,080 Speaker 2: unknowingly hold three to five pounds of excess water simply 200 00:11:27,120 --> 00:11:31,480 Speaker 2: from sodium in balance. Talk about the salt and resetting 201 00:11:31,480 --> 00:11:32,520 Speaker 2: that well. 202 00:11:32,600 --> 00:11:35,560 Speaker 3: Sodium, you know, has been in the news for the 203 00:11:35,600 --> 00:11:39,080 Speaker 3: last five to ten years because we're starting to realize 204 00:11:39,120 --> 00:11:41,800 Speaker 3: that not only is our sodium intake through the roof, 205 00:11:42,360 --> 00:11:44,400 Speaker 3: but most of the sodium, by the way, is not 206 00:11:44,520 --> 00:11:46,400 Speaker 3: the salt that we're putting on our food at the 207 00:11:46,440 --> 00:11:49,640 Speaker 3: dinner table. Most of the sodium is in the processed 208 00:11:49,720 --> 00:11:52,840 Speaker 3: foods that you're buying in the storage and packages. It's 209 00:11:52,880 --> 00:11:55,680 Speaker 3: already loaded with sodium, and people are not even realizing that. 210 00:11:56,040 --> 00:11:59,160 Speaker 3: And because we've grown up eating so much sodium, we're 211 00:11:59,200 --> 00:12:02,080 Speaker 3: addicted to it. We're accustomed to it, and so when 212 00:12:02,080 --> 00:12:05,480 Speaker 3: things have low sodium, we're like, Oh, that tastes terrible 213 00:12:05,880 --> 00:12:08,880 Speaker 3: because our taste buds now have habituated to so much sodium. 214 00:12:09,120 --> 00:12:13,480 Speaker 3: Why is that important? Sodium causes water retention. It's like 215 00:12:13,520 --> 00:12:16,719 Speaker 3: an attracted to water. The more sodium, the more your 216 00:12:16,720 --> 00:12:19,439 Speaker 3: body wants to hold onto water. Why is that bad? 217 00:12:19,800 --> 00:12:22,280 Speaker 3: The more water you hold on to, It's not good 218 00:12:22,280 --> 00:12:25,000 Speaker 3: for your blood pressure, it's not good for your heart, 219 00:12:25,440 --> 00:12:29,480 Speaker 3: it's not good for your kidneys. So this increase in 220 00:12:29,559 --> 00:12:34,000 Speaker 3: sodium leading to more water retention will cause all kinds 221 00:12:34,080 --> 00:12:38,240 Speaker 3: of deleterious effects. And in the book, I'm resetting your 222 00:12:38,280 --> 00:12:41,880 Speaker 3: plate so that we're trying to cleanse yourself of excess sugars, 223 00:12:42,360 --> 00:12:46,600 Speaker 3: recleanse yourself of refined carbs, and reduce the amount of 224 00:12:46,679 --> 00:12:47,599 Speaker 3: extra sodium. 225 00:12:48,000 --> 00:12:51,559 Speaker 2: This program also works most of it. It looks like recipes, 226 00:12:51,600 --> 00:12:54,760 Speaker 2: but it definitely works in tandem with exercise. Can you 227 00:12:54,800 --> 00:12:57,080 Speaker 2: talk about consistency versus intensity? 228 00:12:57,559 --> 00:13:01,320 Speaker 3: Oh? I love that. Listen. I have a Facebook group 229 00:13:01,360 --> 00:13:04,360 Speaker 3: and people should join. It's called the Last Fifteen group 230 00:13:04,440 --> 00:13:07,480 Speaker 3: on Facebook, thousands of people who are doing the book together, 231 00:13:07,600 --> 00:13:10,160 Speaker 3: and I'm in there doing zoom sessions and helping people. 232 00:13:10,600 --> 00:13:13,240 Speaker 3: But what I've learned in that group is this that 233 00:13:13,400 --> 00:13:16,520 Speaker 3: people who just follow the nutritional changes of the Last 234 00:13:16,520 --> 00:13:19,920 Speaker 3: Fifteen are losing weight and doing well. But the people 235 00:13:19,920 --> 00:13:22,960 Speaker 3: who are maximizing their results and getting the most out 236 00:13:23,000 --> 00:13:26,280 Speaker 3: of it are those who are also doing exercise. Now, 237 00:13:26,559 --> 00:13:28,640 Speaker 3: am I saying you need to work out two hours 238 00:13:28,679 --> 00:13:31,920 Speaker 3: a day. Absolutely not. What I'm recommending is ninety minutes 239 00:13:31,960 --> 00:13:35,800 Speaker 3: a week of modern intensity exercise, this is a minimum, 240 00:13:36,200 --> 00:13:39,560 Speaker 3: and sixty minutes of resistance training a week. It could 241 00:13:39,559 --> 00:13:42,320 Speaker 3: be three sessions or twenty minutes for of fifteen minutes, 242 00:13:42,760 --> 00:13:45,880 Speaker 3: but these are the minimum that I am suggesting that 243 00:13:45,920 --> 00:13:49,040 Speaker 3: people do. And what I've realized is not only people, 244 00:13:49,160 --> 00:13:52,079 Speaker 3: and not only are people who are doing the workouts 245 00:13:52,080 --> 00:13:55,400 Speaker 3: and the physical activity not only are they losing weight faster, 246 00:13:56,160 --> 00:13:59,760 Speaker 3: but they're also feeling better. Right, there's also a feel 247 00:13:59,760 --> 00:14:03,760 Speaker 3: better component to regular physical activities. So it's a big 248 00:14:03,800 --> 00:14:07,280 Speaker 3: recommendation that people also get their physical activity levels up 249 00:14:07,559 --> 00:14:08,439 Speaker 3: and be consistent. 250 00:14:08,920 --> 00:14:12,280 Speaker 2: And again, this is not a diet in the traditional sense. 251 00:14:12,480 --> 00:14:16,440 Speaker 2: It is designed for seven weeks, seven weeks to reset 252 00:14:16,480 --> 00:14:21,040 Speaker 2: your metabolism and change your habits. Is that why that's time? 253 00:14:21,480 --> 00:14:23,240 Speaker 3: The idea is that who's going to be on a 254 00:14:23,280 --> 00:14:26,600 Speaker 3: diet forever? You know, who's going to take these GLP 255 00:14:26,760 --> 00:14:31,360 Speaker 3: one weight loss medications forever? No one. You can't. And 256 00:14:31,440 --> 00:14:33,360 Speaker 3: what I'm trying to do with the last fifteen is 257 00:14:33,400 --> 00:14:37,440 Speaker 3: to teach people, how can you incorporate some lifestyle changes 258 00:14:37,840 --> 00:14:41,800 Speaker 3: that are seamless, that are sustainable, that you don't feel 259 00:14:41,840 --> 00:14:43,560 Speaker 3: like you're on a diet, you don't feel like you're 260 00:14:43,600 --> 00:14:46,800 Speaker 3: being deprived. This is the way I eat, this is 261 00:14:46,840 --> 00:14:50,480 Speaker 3: the way I move, It's natural, it's easy. I love it. 262 00:14:51,040 --> 00:14:54,200 Speaker 3: And guess what it provides me with happiness and results? 263 00:14:54,400 --> 00:14:56,280 Speaker 2: And do you have a favorite recipe from the book? 264 00:14:56,720 --> 00:15:01,360 Speaker 3: Yes, I love salmon. I love salmon. I love the 265 00:15:01,800 --> 00:15:09,320 Speaker 3: grilled salmon with roasted sweet potatoes, diced sweet potatoes and asparagus. Oh, 266 00:15:09,360 --> 00:15:09,760 Speaker 3: I love it. 267 00:15:09,880 --> 00:15:12,960 Speaker 2: My favorite easy. Lots of recipes in the book The 268 00:15:13,040 --> 00:15:16,280 Speaker 2: Last fifteen Say Goodbye to those most Stubborn pounds by 269 00:15:16,320 --> 00:15:18,680 Speaker 2: doctor Ian Smith. Thank you for being on Get Connected. 270 00:15:19,040 --> 00:15:20,400 Speaker 3: I love it. Thanks for having me. I had a 271 00:15:20,440 --> 00:15:21,080 Speaker 3: really good time. 272 00:15:22,040 --> 00:15:25,040 Speaker 1: This has been get connected with Nina del Rio on 273 00:15:25,040 --> 00:15:27,800 Speaker 1: one oh six point seven light Fm. The views and 274 00:15:27,840 --> 00:15:30,560 Speaker 1: opinions of our guests do not necessarily reflect the views 275 00:15:30,560 --> 00:15:32,640 Speaker 1: of the station. If you missed any part of our 276 00:15:32,680 --> 00:15:35,040 Speaker 1: show or want to share it, visit our website for 277 00:15:35,200 --> 00:15:38,160 Speaker 1: downloads and podcasts at one oh six to seven lightfm 278 00:15:38,160 --> 00:15:40,240 Speaker 1: dot com. Thanks for listening.