1 00:00:00,840 --> 00:00:05,920 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:12,119 --> 00:00:20,160 Speaker 1: I am Tom Holland, and this is Fitness Disrupted. When 3 00:00:20,200 --> 00:00:24,520 Speaker 1: I do shows on weight loss and do the research 4 00:00:24,960 --> 00:00:28,480 Speaker 1: that I do before these shows in preparation, I can 5 00:00:28,600 --> 00:00:34,559 Speaker 1: really agree. I just I get frustrated for you. I 6 00:00:34,600 --> 00:00:38,640 Speaker 1: get frustrated for people who are trying to be healthy, 7 00:00:38,880 --> 00:00:45,400 Speaker 1: who are looking for the answers, because it is so confusing, 8 00:00:45,880 --> 00:00:50,640 Speaker 1: because there is so much misinformation and so much distortion 9 00:00:52,120 --> 00:00:54,360 Speaker 1: of the information that's out there as well. And that 10 00:00:54,400 --> 00:00:57,640 Speaker 1: goes for the studies. I'm gonna talk about a few 11 00:00:57,640 --> 00:01:03,560 Speaker 1: studies and compare them, and it's it's it's beyond frustrating 12 00:01:03,600 --> 00:01:05,920 Speaker 1: to read this stuff. And I come away with this. 13 00:01:06,520 --> 00:01:09,800 Speaker 1: I come away with this, How in the world does 14 00:01:09,840 --> 00:01:13,880 Speaker 1: anyone lose weight? Because according to the research, according to 15 00:01:13,880 --> 00:01:16,600 Speaker 1: all the articles, that it can't be done, because once 16 00:01:16,640 --> 00:01:19,560 Speaker 1: you start losing weight, your body says no more and 17 00:01:19,640 --> 00:01:22,440 Speaker 1: it's it stops, you know, burning as much and you stop. 18 00:01:23,240 --> 00:01:26,959 Speaker 1: How does anyone lose weight? How is it possible? And 19 00:01:26,959 --> 00:01:29,880 Speaker 1: when you look at the big picture, why is it 20 00:01:30,080 --> 00:01:36,560 Speaker 1: that the United States is the heaviest country around. If 21 00:01:36,600 --> 00:01:40,080 Speaker 1: you're looking at genetics and metabolism and the set point 22 00:01:40,120 --> 00:01:42,479 Speaker 1: theory and all these theories. Why don't those theories apply 23 00:01:42,800 --> 00:01:48,600 Speaker 1: to other countries the way they're supposed to apply to us. 24 00:01:48,640 --> 00:01:51,720 Speaker 1: So I read these studies, I do my homework and 25 00:01:51,760 --> 00:01:55,320 Speaker 1: preparation for these shows, and it just it raises my 26 00:01:55,400 --> 00:01:58,440 Speaker 1: heart rate, as I say, And I don't raise my 27 00:01:58,480 --> 00:02:01,920 Speaker 1: heart rate unless I'm exercised zing. That's stress, and I 28 00:02:01,960 --> 00:02:05,720 Speaker 1: get stressed, and I don't like it. I don't like 29 00:02:05,800 --> 00:02:10,360 Speaker 1: it for so many reasons. You know what we should fast, 30 00:02:10,440 --> 00:02:13,519 Speaker 1: as I say, You know so many people out there 31 00:02:13,560 --> 00:02:18,799 Speaker 1: wondering about fasting, but it totally contradicts. Well, if you 32 00:02:18,840 --> 00:02:21,000 Speaker 1: stop eating, your body slows down your metabolism and it 33 00:02:21,120 --> 00:02:23,640 Speaker 1: holds onto everything it can, goes into starvation mode. So 34 00:02:23,680 --> 00:02:28,480 Speaker 1: that shouldn't work at all according to those theories. And 35 00:02:28,520 --> 00:02:33,880 Speaker 1: then the calorie is not a calorie debate, and it's 36 00:02:34,120 --> 00:02:38,680 Speaker 1: a big part of today's show. There's the law of 37 00:02:38,720 --> 00:02:42,760 Speaker 1: conservation of energy. People. Total energy remains constant and it's 38 00:02:42,800 --> 00:02:47,080 Speaker 1: conserved over time. Energy cannot be created nor destroyed, only 39 00:02:47,080 --> 00:02:52,919 Speaker 1: transformed from one form to another. We eat and we burn. 40 00:02:53,560 --> 00:02:57,800 Speaker 1: Are there other factors involved? Of course? Hunger hormones, the 41 00:02:57,880 --> 00:03:03,280 Speaker 1: quality of food. Yes, And that's why I will constantly 42 00:03:03,320 --> 00:03:07,000 Speaker 1: bring up my systems theory that goes with weight loss, 43 00:03:07,120 --> 00:03:10,280 Speaker 1: that it's not just about exercise, and it's not just 44 00:03:10,360 --> 00:03:13,880 Speaker 1: about nutrition. It's about what you eat and how you exercise. 45 00:03:14,480 --> 00:03:18,639 Speaker 1: But today's show is very simple in that it's titled 46 00:03:18,639 --> 00:03:22,160 Speaker 1: weight Loss, Why slow and steady wins the race? It 47 00:03:22,280 --> 00:03:24,600 Speaker 1: is the only way that I have seen over time, 48 00:03:25,680 --> 00:03:31,960 Speaker 1: pun intended that works. But according to so much of 49 00:03:31,960 --> 00:03:35,280 Speaker 1: what you read, it shouldn't shouldn't work. And the the calorie 50 00:03:35,280 --> 00:03:38,240 Speaker 1: is not a calorie. And what we're gonna focus on 51 00:03:38,960 --> 00:03:43,560 Speaker 1: is the calorie debate, if you want to call it that. 52 00:03:46,680 --> 00:03:51,840 Speaker 1: And I'm gonna start with an article from the American 53 00:03:51,880 --> 00:03:57,760 Speaker 1: Institute for Cancer Research titled the thirty calorie weight loss myth. 54 00:03:59,680 --> 00:04:04,120 Speaker 1: That's helpful, That's helpful. Again, it's no wonder to me 55 00:04:05,280 --> 00:04:09,000 Speaker 1: that people are so frustrated. Yes, everything is stacked against 56 00:04:09,080 --> 00:04:13,160 Speaker 1: you when it comes to was in weight, and that 57 00:04:13,200 --> 00:04:15,600 Speaker 1: goes for the information you're given and the world we 58 00:04:15,680 --> 00:04:19,760 Speaker 1: live in everything. But so many of these studies, they 59 00:04:19,800 --> 00:04:24,400 Speaker 1: just they pull out one part and try to extrapolate 60 00:04:24,480 --> 00:04:32,920 Speaker 1: out from that and make these overarching statements that are 61 00:04:32,920 --> 00:04:36,600 Speaker 1: not helpful that served to confuse and don't take all 62 00:04:36,640 --> 00:04:39,600 Speaker 1: of these other factors in. And that is one of 63 00:04:39,640 --> 00:04:43,880 Speaker 1: the major reasons that you can't just look at the studies. 64 00:04:45,480 --> 00:04:47,159 Speaker 1: You gotta take it all into account and you have 65 00:04:47,200 --> 00:04:50,480 Speaker 1: to look deep into the studies. What did they eat? 66 00:04:51,080 --> 00:04:54,159 Speaker 1: Are they self reports? Going to talk about real quick 67 00:04:54,160 --> 00:04:57,360 Speaker 1: study about self reports, But one of the studies I'm 68 00:04:57,400 --> 00:05:01,039 Speaker 1: gonna highlight they weren't so reports. There were people that 69 00:05:01,120 --> 00:05:04,719 Speaker 1: were actually in a laboratory in a in a controlled setting, 70 00:05:04,760 --> 00:05:09,240 Speaker 1: which is almost you know, never happens, because who's gonna 71 00:05:09,240 --> 00:05:13,039 Speaker 1: go live in a facility for thirty days and have 72 00:05:13,160 --> 00:05:16,719 Speaker 1: everything they do monitor? But are their flaws in that? 73 00:05:17,080 --> 00:05:21,200 Speaker 1: How does that change what people do and eat? All? Right? 74 00:05:21,400 --> 00:05:23,800 Speaker 1: Getting worked up? Quick break? When we come back, I'm 75 00:05:23,800 --> 00:05:26,080 Speaker 1: gonna get right into it. A couple of studies looking 76 00:05:26,120 --> 00:05:29,200 Speaker 1: at is it slow and steady that wins the race? 77 00:05:29,480 --> 00:05:32,400 Speaker 1: Is that the way to long term weight loss is 78 00:05:33,440 --> 00:05:36,560 Speaker 1: a pound cowards when it comes to weight loss and 79 00:05:36,600 --> 00:05:39,440 Speaker 1: weight game. I will talk about that after this quick 80 00:05:39,480 --> 00:05:54,760 Speaker 1: break and we are back talking about weight loss. Why 81 00:05:54,880 --> 00:05:58,159 Speaker 1: slow and steady wins the race? And it does so 82 00:05:59,560 --> 00:06:02,120 Speaker 1: for every thing when it comes to health and wellness. 83 00:06:03,000 --> 00:06:05,080 Speaker 1: You don't want to do anything fast, but that's not 84 00:06:05,160 --> 00:06:09,000 Speaker 1: what you're told, and that's not what you're sold. Quick 85 00:06:09,160 --> 00:06:13,800 Speaker 1: couple statistics. The average Americans total clark intake grew from 86 00:06:15,120 --> 00:06:21,120 Speaker 1: nine calories in dred and sixty eight calories in two thousand. 87 00:06:21,960 --> 00:06:24,599 Speaker 1: I think that two thousand ten number is low, and 88 00:06:24,640 --> 00:06:30,599 Speaker 1: today it's even more. The average American woman now weighs 89 00:06:30,600 --> 00:06:32,919 Speaker 1: a hundred and sixty six pounds, which is the equivalent 90 00:06:32,960 --> 00:06:39,039 Speaker 1: of a nineteen sixties man the average weight. So what 91 00:06:39,200 --> 00:06:44,800 Speaker 1: has changed the human genome, our relationship with energy as 92 00:06:44,839 --> 00:06:49,120 Speaker 1: far as how our bodies process it? Why just America? 93 00:06:50,680 --> 00:06:57,039 Speaker 1: Why are we the heaviest country? Well, one reason, quick statistic, 94 00:06:57,200 --> 00:07:01,640 Speaker 1: obvious fact. Modern day Americans also fewer fruits and vegetables 95 00:07:01,640 --> 00:07:06,160 Speaker 1: relative to grains, meats, dairy, and fat than we did 96 00:07:06,200 --> 00:07:13,559 Speaker 1: decades ago. But my point is this, when it comes 97 00:07:13,560 --> 00:07:16,120 Speaker 1: to weight loss and it comes to energy, and it 98 00:07:16,160 --> 00:07:20,120 Speaker 1: comes to making the small changes, you are being bombarded 99 00:07:21,760 --> 00:07:28,240 Speaker 1: even with that approach, with that information energy. When it 100 00:07:28,240 --> 00:07:33,360 Speaker 1: comes to weight gain, weight management, and losing weight, it's 101 00:07:33,360 --> 00:07:39,880 Speaker 1: about the amount of energy consumed, stored and expended. And 102 00:07:40,000 --> 00:07:45,600 Speaker 1: one oversimplification, but pretty darn good example I would argue 103 00:07:45,600 --> 00:07:49,960 Speaker 1: that I give to start this conversation is what I 104 00:07:50,000 --> 00:07:54,080 Speaker 1: call the Survivor Study. We're studies the TV show that's 105 00:07:54,080 --> 00:07:57,640 Speaker 1: been on forever. They take a handful of people of 106 00:07:57,680 --> 00:08:01,600 Speaker 1: all ages sizes, put them on you know, an island 107 00:08:01,760 --> 00:08:07,200 Speaker 1: or you know, deserted somewhere, you know location. They don't 108 00:08:07,240 --> 00:08:08,720 Speaker 1: have access to a lot of food, and they have 109 00:08:08,800 --> 00:08:12,600 Speaker 1: to move all day long, generally speaking. And what happens, 110 00:08:13,160 --> 00:08:16,680 Speaker 1: every single one of them will lose weight, and some 111 00:08:16,800 --> 00:08:21,160 Speaker 1: like crazy amounts. But wait a minute, as I'm going 112 00:08:21,240 --> 00:08:22,640 Speaker 1: to read in a second, if you lose one to 113 00:08:22,680 --> 00:08:27,520 Speaker 1: two pounds, your metabolism slows down, according to certain people 114 00:08:27,560 --> 00:08:32,400 Speaker 1: and experts. So that shouldn't happen. It shouldn't happen that way, 115 00:08:32,400 --> 00:08:34,480 Speaker 1: and it shouldn't happen for all those people, and it 116 00:08:34,480 --> 00:08:37,840 Speaker 1: shouldn't happen in that short and amount of time. But 117 00:08:37,880 --> 00:08:40,880 Speaker 1: they're taking in less than they're expending more, and their 118 00:08:40,920 --> 00:08:44,360 Speaker 1: bodies and faces show it. Okay, so let's jump right 119 00:08:44,360 --> 00:08:50,080 Speaker 1: into it. American Institute for Cancer Research, March fifteen hundred 120 00:08:50,120 --> 00:08:54,120 Speaker 1: calorie weight lost myth. I'm gonna read verbatim. Okay, here 121 00:08:54,120 --> 00:08:56,200 Speaker 1: we go. If you've ever tried to lose weight. You 122 00:08:56,200 --> 00:08:59,080 Speaker 1: may have heard that a pound of fat equals calories 123 00:08:59,240 --> 00:09:01,480 Speaker 1: put in practical turns. To drop a pound a week, 124 00:09:01,640 --> 00:09:04,000 Speaker 1: you need to eat five hundred cowies less or burn 125 00:09:04,080 --> 00:09:06,719 Speaker 1: five dred collies more per day. You may still come 126 00:09:06,720 --> 00:09:11,960 Speaker 1: across this advice, but new research has disproved, has disproved, 127 00:09:12,000 --> 00:09:17,040 Speaker 1: not not shed you know, called into question, but just 128 00:09:17,120 --> 00:09:20,120 Speaker 1: disproved it's not true. This rule of thumb, known as 129 00:09:20,120 --> 00:09:23,319 Speaker 1: the thirty calorie rule. Cutting five hundred collies a day 130 00:09:23,520 --> 00:09:28,280 Speaker 1: can lead to wait, cutting five collies a day can 131 00:09:28,480 --> 00:09:32,360 Speaker 1: lead to weight loss, but it may not be as 132 00:09:32,440 --> 00:09:34,880 Speaker 1: much as that rule of thumb would predict. All right, 133 00:09:34,960 --> 00:09:37,320 Speaker 1: gonna stop right there. First of all, cutting five hundred 134 00:09:37,320 --> 00:09:41,000 Speaker 1: cowies a day? Ken, how about will will lead to 135 00:09:41,040 --> 00:09:45,839 Speaker 1: weight loss? Now? Can? Because that means for some people 136 00:09:45,840 --> 00:09:51,800 Speaker 1: it doesn't, So I would change that to will and then, 137 00:09:52,040 --> 00:09:53,719 Speaker 1: but it may not be as much as that rule 138 00:09:53,720 --> 00:09:58,880 Speaker 1: of thumb would predict. Okay, point taken. But you're losing 139 00:09:58,880 --> 00:10:02,600 Speaker 1: weight right, So in and of itself, this should be 140 00:10:02,640 --> 00:10:06,599 Speaker 1: a good thing. This should not be under the headline 141 00:10:06,720 --> 00:10:09,920 Speaker 1: of something that's a myth, something that's a small change 142 00:10:09,920 --> 00:10:13,480 Speaker 1: over time. It works, So you're saying it can lead 143 00:10:13,520 --> 00:10:16,320 Speaker 1: to weight loss. That's good, and but it might not 144 00:10:16,400 --> 00:10:20,520 Speaker 1: be as much. And then then I have a bunch 145 00:10:20,559 --> 00:10:23,640 Speaker 1: of questions for them. Are we talking body fat or 146 00:10:23,679 --> 00:10:27,040 Speaker 1: just pure weight loss? Are we talking water retention? Maybe 147 00:10:27,120 --> 00:10:30,000 Speaker 1: that happens. Of course that happens, but where did that 148 00:10:30,120 --> 00:10:34,840 Speaker 1: energy go? And are we exercising too? All really good questions. 149 00:10:34,920 --> 00:10:37,920 Speaker 1: Right here we go, and I quote again second paragraph. 150 00:10:37,960 --> 00:10:42,640 Speaker 1: Back in two thout researchers decided to test the calorie rule. 151 00:10:42,880 --> 00:10:46,360 Speaker 1: They looked at data from seven weight loss studies where 152 00:10:46,360 --> 00:10:49,560 Speaker 1: participants were closely monitored, often spending as much as three 153 00:10:49,559 --> 00:10:52,400 Speaker 1: months in a research facility twenty four hours a day. 154 00:10:52,480 --> 00:10:55,880 Speaker 1: That is phenomenal, that's amazing. As I said at the 155 00:10:55,880 --> 00:10:58,240 Speaker 1: beginning of the show, that is just one of the 156 00:10:58,240 --> 00:11:04,000 Speaker 1: best studies you can possibly do because it's that and 157 00:11:04,960 --> 00:11:08,480 Speaker 1: it is self reports for the most part. And then 158 00:11:08,520 --> 00:11:11,800 Speaker 1: they also do food sales and things like that data 159 00:11:12,160 --> 00:11:14,839 Speaker 1: but flawed. So this is amazing. Oh my gosh. They 160 00:11:14,880 --> 00:11:18,920 Speaker 1: actually have people, they can see what they eat, but 161 00:11:19,000 --> 00:11:22,160 Speaker 1: what did they eat and how much did they move? 162 00:11:22,559 --> 00:11:25,240 Speaker 1: So what does putting someone in a research facility due 163 00:11:25,280 --> 00:11:30,760 Speaker 1: to their food habits and access to food and how 164 00:11:30,840 --> 00:11:36,840 Speaker 1: much they move? Okay, it goes on. In these studies, 165 00:11:36,880 --> 00:11:40,679 Speaker 1: most participants lost much less weight than the thirty dred 166 00:11:40,720 --> 00:11:46,440 Speaker 1: calorie rule predicted. Again, they lost weight, but much less weight. 167 00:11:47,920 --> 00:11:51,199 Speaker 1: And again what foods were they eating? Were they strength training? 168 00:11:51,400 --> 00:11:59,120 Speaker 1: Was it just calorie deprivation? And how much control over 169 00:11:59,200 --> 00:12:02,439 Speaker 1: what they ate did they have? These are all questions, right, 170 00:12:03,720 --> 00:12:06,920 Speaker 1: and how much reduced activity levels as I said, and 171 00:12:06,960 --> 00:12:11,680 Speaker 1: the psychological changes associated with spending three months in a 172 00:12:11,720 --> 00:12:14,840 Speaker 1: research facility twenty four hours a day. All right, so 173 00:12:14,920 --> 00:12:20,440 Speaker 1: there are huge questions there. Boredom would be one that 174 00:12:20,480 --> 00:12:24,400 Speaker 1: I would think right away, Okay, it goes on. In addition, 175 00:12:24,440 --> 00:12:27,560 Speaker 1: they found that weight loss slowed as the weeks progressed. 176 00:12:28,080 --> 00:12:30,920 Speaker 1: This fits with what many people experience when they try 177 00:12:30,960 --> 00:12:33,920 Speaker 1: to lose weight. No, that that fits with what every 178 00:12:34,000 --> 00:12:37,880 Speaker 1: single person, myself included, experiences when it comes to losing weight. 179 00:12:38,720 --> 00:12:43,360 Speaker 1: So that doesn't disprove the thirtieth There are changes that 180 00:12:45,000 --> 00:12:49,920 Speaker 1: change those changes, right, okay, And it says losing the 181 00:12:49,960 --> 00:12:52,280 Speaker 1: first couple of pounds maybe easy, but sooner or later 182 00:12:52,559 --> 00:12:57,000 Speaker 1: weight lost plateaus. Yes, for many reasons, And I've done 183 00:12:57,040 --> 00:13:00,920 Speaker 1: many podcasts on that and are we talking about war retention? 184 00:13:00,960 --> 00:13:03,360 Speaker 1: Are we talking about you know the fact that you 185 00:13:03,400 --> 00:13:07,080 Speaker 1: were doing the same activity, And again we're not even 186 00:13:07,120 --> 00:13:10,040 Speaker 1: getting into the exercise component, the eating component. You say, well, 187 00:13:10,040 --> 00:13:15,280 Speaker 1: that doesn't matter because it's just about energy and energy out. Well, 188 00:13:16,120 --> 00:13:20,480 Speaker 1: I need to see and to discuss the way these 189 00:13:20,520 --> 00:13:23,760 Speaker 1: studies are designed. So I'm not sold yet. Is the 190 00:13:24,120 --> 00:13:27,000 Speaker 1: short of it not sold at all? Okay? Final paragraph 191 00:13:27,000 --> 00:13:30,199 Speaker 1: two pairs. This is again the verbatim from the American 192 00:13:30,240 --> 00:13:32,800 Speaker 1: Institute for Cancer Research. What happens as you lose weight, 193 00:13:32,920 --> 00:13:35,560 Speaker 1: even a pound or two, is that your body needs 194 00:13:35,600 --> 00:13:38,360 Speaker 1: slightly fewer calories. If you continue to eat the same 195 00:13:38,400 --> 00:13:41,240 Speaker 1: amount that helps you lose those first few pounds, your 196 00:13:41,280 --> 00:13:44,760 Speaker 1: weight loss will naturally slow because your calorie deficit will 197 00:13:44,800 --> 00:13:47,280 Speaker 1: get smaller as your weight gain goes down. I have 198 00:13:47,520 --> 00:13:50,400 Speaker 1: yet to meet someone where this happens with one or 199 00:13:50,400 --> 00:13:55,160 Speaker 1: two pound weight gad where that plateau happens, especially people 200 00:13:55,160 --> 00:13:57,679 Speaker 1: who have a significant amount of of weight to lose. 201 00:13:58,120 --> 00:14:02,880 Speaker 1: Has anyone watched The Biggest Loser? Yes, plateau has happened 202 00:14:02,960 --> 00:14:06,040 Speaker 1: for other reasons than what I would argue. We're discussing 203 00:14:06,120 --> 00:14:11,440 Speaker 1: or they are discussing here, and it goes on, this 204 00:14:11,520 --> 00:14:15,280 Speaker 1: can be discouraging. But by setting realistic expectations, you mean, 205 00:14:15,360 --> 00:14:20,320 Speaker 1: like a pound a week isn't realistic pound a week? 206 00:14:21,440 --> 00:14:26,440 Speaker 1: That's okay. Being patient and combining physical activity there it 207 00:14:26,560 --> 00:14:29,560 Speaker 1: is with eating less you can be successful. And again, 208 00:14:29,600 --> 00:14:31,360 Speaker 1: I know what you're some of you are saying, well, 209 00:14:31,400 --> 00:14:34,360 Speaker 1: this is supposedly just about energy and energy out. Yes, 210 00:14:34,400 --> 00:14:38,680 Speaker 1: but no, okay, and it's still weight loss. It's still 211 00:14:38,760 --> 00:14:48,760 Speaker 1: weight loss. It's still weight loss, all right. So this 212 00:14:48,920 --> 00:14:51,080 Speaker 1: goes on to say, so now we get into it. 213 00:14:51,160 --> 00:14:53,800 Speaker 1: So I looked at the research quickly. I'll go much 214 00:14:53,800 --> 00:14:57,000 Speaker 1: deeper into it in another podcast, but for this show, 215 00:14:57,080 --> 00:14:59,440 Speaker 1: we're just we're just keeping it at the surface. You know, 216 00:14:59,520 --> 00:15:04,400 Speaker 1: does thirty five calorie rule work? Okay? Uh? And that's 217 00:15:04,400 --> 00:15:06,240 Speaker 1: what it right here. It says how well does the 218 00:15:07,600 --> 00:15:10,240 Speaker 1: rule predict weight loss? Okay? So now we're getting into 219 00:15:10,320 --> 00:15:12,640 Speaker 1: a little bit of the specifics of what this argument 220 00:15:12,720 --> 00:15:15,720 Speaker 1: looked at. The comparison of actual change in weight to 221 00:15:15,760 --> 00:15:18,680 Speaker 1: predict a change in weight is shown in figure one. Okay, 222 00:15:18,760 --> 00:15:22,440 Speaker 1: So I'm looking at the chart here as illustrated, the 223 00:15:22,440 --> 00:15:25,440 Speaker 1: majority of subjects exhibited substantially less weight loss than the 224 00:15:25,480 --> 00:15:31,120 Speaker 1: amount predicted. Subject lost twenty point one pounds plus or 225 00:15:31,120 --> 00:15:37,240 Speaker 1: minus eleven less than the twenty seven point six pounds predicted. 226 00:15:39,240 --> 00:15:42,160 Speaker 1: And that's that's at the high end. So they lost 227 00:15:42,160 --> 00:15:50,480 Speaker 1: twenty seven that's a good thing. That's a good thing. 228 00:15:51,320 --> 00:15:56,280 Speaker 1: And here you go. This is what I found really interesting, okay. 229 00:15:56,440 --> 00:16:01,600 Speaker 1: Baseline energy intake of twenty eight hundred and seventy six 230 00:16:01,640 --> 00:16:06,200 Speaker 1: calories per day. Subjects were prescribed a target intake of 231 00:16:06,360 --> 00:16:11,400 Speaker 1: four hundred and nine calories plaster minus five hundred and 232 00:16:11,480 --> 00:16:15,680 Speaker 1: sixty nine, an average deficit of fourteen hundred and thirty 233 00:16:15,720 --> 00:16:20,800 Speaker 1: nine calories per day. What happened to the five hundred 234 00:16:22,680 --> 00:16:28,000 Speaker 1: What am I misreading here? Baseline energy intake of seventy 235 00:16:28,040 --> 00:16:31,520 Speaker 1: six where they started. Subjects were prescribed a target and 236 00:16:31,600 --> 00:16:38,280 Speaker 1: they have fourteen hundred half half not five hundred not 237 00:16:38,480 --> 00:16:44,160 Speaker 1: not a small, relative small, relatively small amount with an 238 00:16:44,160 --> 00:16:46,960 Speaker 1: average deficit of fourteen thirty nine plus or minus seven 239 00:16:47,040 --> 00:16:53,920 Speaker 1: hundred and eighty four. All right, so flawed. They're just Yes, 240 00:16:53,960 --> 00:16:58,960 Speaker 1: they're studies and great design. Being in the laboratory awesome, 241 00:17:00,320 --> 00:17:04,159 Speaker 1: But we gotta look much deeper, okay, and let me 242 00:17:04,200 --> 00:17:08,840 Speaker 1: just finish with this. You don't have the headlines, Wait, 243 00:17:08,920 --> 00:17:13,920 Speaker 1: loss myth. It's not a myth. And you don't say 244 00:17:14,320 --> 00:17:21,680 Speaker 1: new research has disproved hasn't disproved it. There's a lot 245 00:17:21,720 --> 00:17:24,760 Speaker 1: going on. There's a lot going on, and I'm all 246 00:17:24,800 --> 00:17:30,520 Speaker 1: about what works, what we should be telling people what 247 00:17:30,680 --> 00:17:33,439 Speaker 1: you need to take away so that you can you 248 00:17:33,480 --> 00:17:40,560 Speaker 1: can be successful. And I'm like, what what what that 249 00:17:40,720 --> 00:17:43,639 Speaker 1: lot was for? Words? All right, but let me just 250 00:17:43,680 --> 00:17:48,280 Speaker 1: go into just a quick look at again self reports, 251 00:17:48,320 --> 00:17:51,359 Speaker 1: not that it applies to this one specifically, but self 252 00:17:51,359 --> 00:17:53,800 Speaker 1: reports people. How many times have I talked about how 253 00:17:53,800 --> 00:17:58,440 Speaker 1: flawed that is? And you know the studies that say, well, 254 00:17:58,440 --> 00:18:01,520 Speaker 1: over time it balances. It's health out. No. This was 255 00:18:01,600 --> 00:18:06,880 Speaker 1: a study titled Consumers, Uh Consumers is Estimation of Calorie 256 00:18:06,880 --> 00:18:12,240 Speaker 1: Content at Fast food Restaurants, Cross Sectional Observational Study, okay, 257 00:18:12,560 --> 00:18:17,200 Speaker 1: and two quick points. They looked at eighty nine fast 258 00:18:17,240 --> 00:18:22,320 Speaker 1: food restaurants in four cities in New England McDonald's, Burger King, Subway, Wendy's, KFC, 259 00:18:22,520 --> 00:18:26,960 Speaker 1: and Dunkin Donuts. Participants were eighteen hundred seventy seven adults, 260 00:18:26,960 --> 00:18:30,720 Speaker 1: three hundred thirty school aged children who went at dinner time, 261 00:18:31,400 --> 00:18:36,520 Speaker 1: and then seventy adolescents visiting restaurants after school. Okay, this 262 00:18:36,640 --> 00:18:41,000 Speaker 1: back inleven. This was in the British Medical Journal, by 263 00:18:41,000 --> 00:18:45,000 Speaker 1: the way, two thousand thirteen. What did they find. Consumers 264 00:18:45,040 --> 00:18:50,840 Speaker 1: significantly underestimated their calorie content from fast foods. Of participants 265 00:18:50,840 --> 00:18:54,720 Speaker 1: in the study underestimated the count by drumroll please, five 266 00:18:54,840 --> 00:19:02,199 Speaker 1: hundred calories. And I would are you again that so 267 00:19:02,320 --> 00:19:05,879 Speaker 1: many of these studies and self reports are way off. 268 00:19:07,160 --> 00:19:09,320 Speaker 1: You know, you've got the people who run these studies 269 00:19:09,560 --> 00:19:12,640 Speaker 1: and listen, you do what you can do, and and 270 00:19:13,000 --> 00:19:16,240 Speaker 1: you know they control as much as they can. But 271 00:19:16,320 --> 00:19:19,040 Speaker 1: then you have people such as myself who have, as 272 00:19:19,080 --> 00:19:22,000 Speaker 1: we say it, spent decades in the trenches, training people, 273 00:19:22,240 --> 00:19:26,679 Speaker 1: working with people, asking people what they eat, and seeing 274 00:19:26,760 --> 00:19:34,040 Speaker 1: what the truth is. And so my point is it 275 00:19:34,080 --> 00:19:39,159 Speaker 1: has made so much more complicated then it actually is. 276 00:19:39,640 --> 00:19:43,359 Speaker 1: The complexity is trying to do too much too soon 277 00:19:44,840 --> 00:19:51,000 Speaker 1: and clouding the true path to success. All right, so 278 00:19:52,160 --> 00:19:54,240 Speaker 1: you know what final break? And then I'm giving you 279 00:19:54,280 --> 00:19:58,320 Speaker 1: a great study from two thousand and seventeen titled shedding 280 00:19:58,359 --> 00:20:03,760 Speaker 1: consistent pounds each week linked to long term paintless. There 281 00:20:03,760 --> 00:20:06,840 Speaker 1: we go, all right, final break. We will be right back. 282 00:20:18,240 --> 00:20:21,159 Speaker 1: All right, Yes, I get frustrated and I want to 283 00:20:21,160 --> 00:20:24,399 Speaker 1: go super deep into this. And I know that, you know, 284 00:20:25,600 --> 00:20:28,320 Speaker 1: kind of top level when it comes to the energy 285 00:20:28,400 --> 00:20:33,479 Speaker 1: intake outtake theory. What it's what I have seen and 286 00:20:33,520 --> 00:20:41,560 Speaker 1: put into practice and what works. It's what works. How 287 00:20:41,560 --> 00:20:44,119 Speaker 1: many people do you know that have gone on a 288 00:20:44,160 --> 00:20:47,760 Speaker 1: crash diet and been successful long term? How many people 289 00:20:47,800 --> 00:20:49,480 Speaker 1: do we know? And I know this applies to many 290 00:20:49,520 --> 00:20:51,520 Speaker 1: of you. And that's why I get angry and frustrated 291 00:20:54,160 --> 00:20:56,920 Speaker 1: because articles like this that are telling you, you know, 292 00:20:57,840 --> 00:21:02,680 Speaker 1: calories not a pound, don't bother. You're just gonna get 293 00:21:02,720 --> 00:21:08,119 Speaker 1: frustrated when in point of fact, it's exactly what works. 294 00:21:08,520 --> 00:21:11,560 Speaker 1: All right. So let's get right to this study. It 295 00:21:11,840 --> 00:21:15,400 Speaker 1: is tight told as I said, shedding consistent pounds each 296 00:21:15,400 --> 00:21:18,000 Speaker 1: week linked to long term weight loss. This was August 297 00:21:18,480 --> 00:21:21,680 Speaker 1: two seventeen Directel University, and it was a study that 298 00:21:21,800 --> 00:21:24,560 Speaker 1: enrolled hundred eighty three participants in a weight loss program 299 00:21:24,760 --> 00:21:27,040 Speaker 1: and followed them for two years. Okay, I'm gonna read 300 00:21:27,119 --> 00:21:30,040 Speaker 1: verbatim here to find out about weight loss. They enrolled 301 00:21:30,080 --> 00:21:32,720 Speaker 1: individuals who are overweight or a beast into a year 302 00:21:32,760 --> 00:21:35,760 Speaker 1: long weight loss program that used meal replacements, along with 303 00:21:35,840 --> 00:21:40,000 Speaker 1: behavioral goals such as self monitoring, calorie monitoring, and increasing 304 00:21:40,000 --> 00:21:44,040 Speaker 1: physical activity. The participants attended weekly treatment groups during which 305 00:21:44,080 --> 00:21:46,359 Speaker 1: they were weighed and returned for a final way in 306 00:21:46,440 --> 00:21:49,359 Speaker 1: two years from the start of the program. The participants 307 00:21:49,400 --> 00:21:53,359 Speaker 1: also reported on food related behaviors and attitudes like cravings, 308 00:21:53,400 --> 00:21:58,160 Speaker 1: emotional eating, binge eating, and confidence in regulating intake Okay, 309 00:21:58,400 --> 00:22:03,800 Speaker 1: three quick points. Those whose weights fluctuated the most during 310 00:22:03,840 --> 00:22:06,560 Speaker 1: the first few weeks of a weight loss program had 311 00:22:06,640 --> 00:22:10,880 Speaker 1: what poorer weight loss outcomes one and two years later, 312 00:22:11,160 --> 00:22:13,800 Speaker 1: compared to the men and women who lost a consistent 313 00:22:13,920 --> 00:22:21,840 Speaker 1: number of pounds per week. On supports why fat diets 314 00:22:21,920 --> 00:22:27,239 Speaker 1: don't work. Slow and steady wins the race. As the 315 00:22:27,280 --> 00:22:34,040 Speaker 1: title of this podcast states, those whose weights fluctuated the 316 00:22:34,080 --> 00:22:38,119 Speaker 1: most during the first few weeks at poor weight loss outcomes. 317 00:22:39,240 --> 00:22:42,560 Speaker 1: The researchers also found that higher weight variability over the 318 00:22:42,600 --> 00:22:45,840 Speaker 1: initial six and twelve weeks of weight loss treatment predicted 319 00:22:45,880 --> 00:22:49,600 Speaker 1: poor subsequent long term weight control at twelve and twenty 320 00:22:49,640 --> 00:22:52,600 Speaker 1: four months. So you don't want to lose four pounds 321 00:22:52,600 --> 00:22:54,560 Speaker 1: and then eight pounds, and then ten pounds and then 322 00:22:54,600 --> 00:22:58,400 Speaker 1: one pound. I want to lose it steady, slow and steady, 323 00:22:59,680 --> 00:23:02,600 Speaker 1: and they're so much going on here. Again, this podcast 324 00:23:02,600 --> 00:23:04,840 Speaker 1: could be four hours, but it's not. Joe Rogan and 325 00:23:05,119 --> 00:23:08,400 Speaker 1: you all are complaining that I talked too much already. 326 00:23:08,680 --> 00:23:16,320 Speaker 1: So to keep it simple, you've got to find the 327 00:23:16,800 --> 00:23:20,080 Speaker 1: behaviors and the foods and the routine that works for you, 328 00:23:20,200 --> 00:23:25,720 Speaker 1: slowly and steadily, not fast. That's why I did that podcast. 329 00:23:26,320 --> 00:23:29,399 Speaker 1: It seems so simple. The six week remember exactly what 330 00:23:29,440 --> 00:23:32,159 Speaker 1: I even called it, six weeks eating plan, diet plan, whatever. 331 00:23:32,440 --> 00:23:35,080 Speaker 1: You start by eating breakfast for a week, and you 332 00:23:35,080 --> 00:23:37,280 Speaker 1: figure out what you like and healthy versions of that, 333 00:23:37,359 --> 00:23:39,960 Speaker 1: and then the second week you do this second feeding 334 00:23:40,359 --> 00:23:42,320 Speaker 1: two or three hours later. So over six weeks you're 335 00:23:42,320 --> 00:23:45,040 Speaker 1: putting into place those meals meal one for the first week, 336 00:23:45,280 --> 00:23:47,560 Speaker 1: meal two for the second, and you're figuring out over time, 337 00:23:47,600 --> 00:23:51,520 Speaker 1: slowly but steadily, what foods you like that work for you, cravings, 338 00:23:51,560 --> 00:23:56,359 Speaker 1: all of that stuff. You're gonna slowly lose weight. All right. 339 00:23:56,560 --> 00:24:00,440 Speaker 1: Here's really interesting third point though Interestingly, individual thus who 340 00:24:00,480 --> 00:24:04,320 Speaker 1: reported lower emotional eating, binge eating, and preoccupation with food 341 00:24:04,320 --> 00:24:07,600 Speaker 1: at the start of the study showed higher weight variability 342 00:24:07,680 --> 00:24:12,320 Speaker 1: and less weight loss overall. That doesn't make sense on 343 00:24:12,400 --> 00:24:15,800 Speaker 1: its face. Right, Wait a minute, people who had their 344 00:24:16,200 --> 00:24:20,560 Speaker 1: you know, habits, eating cravings, all that stuff more in 345 00:24:20,720 --> 00:24:25,960 Speaker 1: check had higher weight variability and loss less weight. And 346 00:24:26,000 --> 00:24:29,800 Speaker 1: so the researchers said concluded that this suggests that initial 347 00:24:29,800 --> 00:24:33,440 Speaker 1: weight change, rather than the relationships with or behaviors towards food, 348 00:24:33,480 --> 00:24:36,000 Speaker 1: is much more important in predicting who will succeed in 349 00:24:36,040 --> 00:24:39,000 Speaker 1: weight loss and maintenance. I say yeah, but no, I 350 00:24:39,040 --> 00:24:42,720 Speaker 1: said yeah, but no, And this, to me, it's a 351 00:24:42,760 --> 00:24:46,320 Speaker 1: perfect example of where a study can be flawed. I'm 352 00:24:46,320 --> 00:24:48,560 Speaker 1: pretty sure that most of my clients over the years, 353 00:24:48,560 --> 00:24:51,200 Speaker 1: when as a trainer and and doing one on ones 354 00:24:51,200 --> 00:24:55,800 Speaker 1: with clients, the people who had problems with food never once, 355 00:24:56,760 --> 00:25:02,080 Speaker 1: never once how true understanding of what it was. There 356 00:25:02,080 --> 00:25:07,840 Speaker 1: were some who you know, would admit to certain things, 357 00:25:07,880 --> 00:25:10,760 Speaker 1: but people who binge eat and things, they know what 358 00:25:11,040 --> 00:25:14,800 Speaker 1: you're not admitting that. So I would argue this is 359 00:25:14,840 --> 00:25:18,639 Speaker 1: a perfect example of a major flaw in the study. 360 00:25:18,720 --> 00:25:23,400 Speaker 1: And in a conclusion, people who don't you know, my 361 00:25:24,080 --> 00:25:27,920 Speaker 1: skinniest clients, what do they say that they eat too much? 362 00:25:31,800 --> 00:25:35,840 Speaker 1: So I would say there is a really slippery aspect 363 00:25:36,600 --> 00:25:40,280 Speaker 1: of asking people about their behaviors and relationships towards food. 364 00:25:40,720 --> 00:25:44,480 Speaker 1: Come on, all right, too? Great takeaway quotes though, from 365 00:25:44,480 --> 00:25:47,640 Speaker 1: this study and I quote, it seems that developing stable, 366 00:25:48,040 --> 00:25:52,399 Speaker 1: repeatable behaviors related to food intake and weight loss early 367 00:25:52,480 --> 00:25:55,199 Speaker 1: on in a weight control program is really important for 368 00:25:55,359 --> 00:25:59,440 Speaker 1: maintaining changes over the long term. Again, this was one 369 00:25:59,440 --> 00:26:07,120 Speaker 1: of the researchers. And stable repeatable behaviors eating for life. 370 00:26:07,160 --> 00:26:10,719 Speaker 1: How many times have you heard that? Okay, one final quote, 371 00:26:10,720 --> 00:26:13,440 Speaker 1: Settle on a weight loss plan. Let me read the quote, 372 00:26:13,440 --> 00:26:15,800 Speaker 1: and I'm gonna adjust it. Settle on a weight loss 373 00:26:15,840 --> 00:26:18,399 Speaker 1: plan that you can maintain weekend and week out, even 374 00:26:18,440 --> 00:26:21,480 Speaker 1: if that means consistently losing three quarters of a pound 375 00:26:21,560 --> 00:26:24,200 Speaker 1: each week. I like it and I don't like it. 376 00:26:24,280 --> 00:26:29,879 Speaker 1: There's two major flaws in this sentence, this statement, this 377 00:26:30,720 --> 00:26:33,800 Speaker 1: piece of advice. Settle on not a weight loss plan. 378 00:26:33,840 --> 00:26:38,160 Speaker 1: Settle on an eating plan. Stop with the weight loss focus, 379 00:26:38,640 --> 00:26:42,439 Speaker 1: focus on eating healthy, and you will lose weight. So 380 00:26:42,520 --> 00:26:46,119 Speaker 1: take that term out. Settle on an eating plan that 381 00:26:46,200 --> 00:26:48,400 Speaker 1: you can maintain weekend and week out. Just the mere 382 00:26:48,440 --> 00:26:50,680 Speaker 1: thought of saying that, um on this weight loss but no, 383 00:26:50,720 --> 00:26:53,480 Speaker 1: you're on a eating plan. You're learning how to eat healthy. 384 00:26:53,640 --> 00:26:55,359 Speaker 1: You're not focusing on what you can't eat. You're focusing 385 00:26:55,359 --> 00:26:58,240 Speaker 1: on what you can all right. And then finally, where 386 00:26:58,240 --> 00:27:01,960 Speaker 1: it says, even if that means consistently losing three quarters 387 00:27:01,960 --> 00:27:04,440 Speaker 1: of a pound three not even if that's like where 388 00:27:04,440 --> 00:27:06,840 Speaker 1: I say, take justin only out of your vocabulary when 389 00:27:06,840 --> 00:27:13,280 Speaker 1: it comes to exercise, especially if that means consistently losing 390 00:27:13,320 --> 00:27:17,240 Speaker 1: three quarters of a pound each week, it's like thirty 391 00:27:17,280 --> 00:27:21,720 Speaker 1: pounds in a year, people, depending on you know, whether 392 00:27:21,720 --> 00:27:25,680 Speaker 1: it's three quarters and a pound a pound to two 393 00:27:25,720 --> 00:27:30,720 Speaker 1: pounds systems theory. All right, we finished up with this 394 00:27:33,520 --> 00:27:35,960 Speaker 1: dred calories. We're going to break it down to simple math. 395 00:27:36,280 --> 00:27:39,879 Speaker 1: Are there variations there? Are you going to plateau? Sure? 396 00:27:40,880 --> 00:27:43,119 Speaker 1: But I want to get away from those numbers and 397 00:27:43,240 --> 00:27:50,240 Speaker 1: that ability to very simply extrapolate that out. Let's go 398 00:27:50,280 --> 00:27:56,560 Speaker 1: to five dred collies per day. That's like five oreos 399 00:27:56,600 --> 00:27:59,680 Speaker 1: depending on the size of your oreos. Okay, that's a couple, 400 00:27:59,760 --> 00:28:02,600 Speaker 1: so does. But I don't want you to focus on 401 00:28:02,640 --> 00:28:07,240 Speaker 1: the food only. I would rather you burn to fifty 402 00:28:07,480 --> 00:28:11,639 Speaker 1: two fifty that's like minutes of walking. That's about a 403 00:28:11,680 --> 00:28:16,040 Speaker 1: half hour of of some form of exercise. Again, depending 404 00:28:16,040 --> 00:28:18,639 Speaker 1: on the intensity of things like that. And then I 405 00:28:18,680 --> 00:28:23,600 Speaker 1: want you to make one healthier eating swap change throughout 406 00:28:23,640 --> 00:28:27,719 Speaker 1: the day because here's what happens. Here's the huge takeaway 407 00:28:27,720 --> 00:28:30,440 Speaker 1: from all this that again you're never gonna see in 408 00:28:30,880 --> 00:28:35,040 Speaker 1: the almost never gonna see it. Let's put it that way. 409 00:28:36,200 --> 00:28:42,440 Speaker 1: You follow the cowries is a pound formula. You eat 410 00:28:43,400 --> 00:28:46,920 Speaker 1: one less, you drink one less soda per day, you 411 00:28:47,000 --> 00:28:50,480 Speaker 1: go for a walk, you start to lose weight, and 412 00:28:50,520 --> 00:28:53,360 Speaker 1: then the snowball effect happens in the good way. When 413 00:28:53,400 --> 00:28:58,680 Speaker 1: you start slowly, it speeds up. Why because you continue 414 00:28:58,720 --> 00:29:01,400 Speaker 1: to make better food choice is as you feel better, 415 00:29:01,920 --> 00:29:05,040 Speaker 1: as you move more, as you lose weight. But when 416 00:29:05,040 --> 00:29:09,200 Speaker 1: you come out of the gate at ninety restricting things, 417 00:29:10,120 --> 00:29:16,160 Speaker 1: bad things happen. It's unsustainable and it goes counter two 418 00:29:17,360 --> 00:29:23,160 Speaker 1: our biology. But when you use that thirty calories equals 419 00:29:23,160 --> 00:29:27,920 Speaker 1: a pound five collies per day, a thousand think of 420 00:29:28,000 --> 00:29:31,360 Speaker 1: the thousand. I know you can get depressing, but it 421 00:29:31,400 --> 00:29:33,760 Speaker 1: shouldn't because we're not focused on that one to two 422 00:29:33,760 --> 00:29:35,600 Speaker 1: pounds a week. But to lose two pounds of weeks 423 00:29:35,600 --> 00:29:38,560 Speaker 1: about thousand calorie deficit per day. Now that's about an 424 00:29:38,560 --> 00:29:43,280 Speaker 1: hour of exercise and five calories less eating per day. 425 00:29:43,320 --> 00:29:46,720 Speaker 1: That's where you start to see what how it's much 426 00:29:46,760 --> 00:29:49,080 Speaker 1: easier to keep five collies out of your mouth than 427 00:29:49,120 --> 00:29:52,240 Speaker 1: it is to burn it off, so you can't outrun 428 00:29:52,280 --> 00:30:01,120 Speaker 1: your fork. But they're connected. Don't ever forget that. And 429 00:30:01,280 --> 00:30:03,120 Speaker 1: that is what is missing in so many of these 430 00:30:03,200 --> 00:30:07,320 Speaker 1: articles is that systems theory of losing weight, and that 431 00:30:07,400 --> 00:30:12,240 Speaker 1: goes for the mental side. I've watched it with so 432 00:30:12,360 --> 00:30:16,440 Speaker 1: many people, family members, clients over the years. It's that 433 00:30:16,520 --> 00:30:20,720 Speaker 1: self efficacy. It's those small changes that lead to big changes. 434 00:30:20,920 --> 00:30:23,440 Speaker 1: How many times have you heard that? But when have 435 00:30:23,520 --> 00:30:27,800 Speaker 1: you actually applied it? And give given it time to work. 436 00:30:29,400 --> 00:30:35,000 Speaker 1: Slow and steady wins the race calories is a pound 437 00:30:35,920 --> 00:30:42,400 Speaker 1: plus or minus depending on several factors. But by and 438 00:30:42,520 --> 00:30:48,520 Speaker 1: large energy thermodynamics. Don't fall into the trap of believing 439 00:30:48,560 --> 00:30:54,160 Speaker 1: all of these iconoclastic stupidity, uh kind of clastic, just 440 00:30:54,280 --> 00:31:00,240 Speaker 1: garbage theories, because there's a reason that the inflection point 441 00:31:00,440 --> 00:31:05,520 Speaker 1: for weight gain topic for another day, but we covered 442 00:31:05,520 --> 00:31:10,880 Speaker 1: a bunch of them. When you move more, when you 443 00:31:11,000 --> 00:31:15,360 Speaker 1: eat healthier, when you're happier, and you do all three 444 00:31:15,400 --> 00:31:19,760 Speaker 1: of those over time slowly, I promise you. You will 445 00:31:19,800 --> 00:31:22,600 Speaker 1: not just lose weight, you will be healthy because it's 446 00:31:22,600 --> 00:31:25,920 Speaker 1: all about being healthy. Yes, I want you to lose weight. Yes, 447 00:31:25,960 --> 00:31:28,560 Speaker 1: I want you to be at your healthiest weight. I 448 00:31:28,600 --> 00:31:32,760 Speaker 1: want you to be healthy enough. Thank you so much 449 00:31:32,760 --> 00:31:34,800 Speaker 1: for listening. If you want to reach out and please do, 450 00:31:34,960 --> 00:31:38,280 Speaker 1: Tom h Fit is Twitter and Instagram. Tom h Fit 451 00:31:38,880 --> 00:31:41,320 Speaker 1: getting ready to do a brand new listener mail bag 452 00:31:41,360 --> 00:31:44,160 Speaker 1: show based on your questions and comments, so thank you 453 00:31:44,240 --> 00:31:47,000 Speaker 1: for reaching out. You can also go to Fitness Disrupted 454 00:31:47,040 --> 00:31:50,080 Speaker 1: dot com and email me through the site. And the 455 00:31:50,120 --> 00:31:54,160 Speaker 1: newest website for me is Tom Holland Fitness dot com. 456 00:31:54,280 --> 00:31:56,280 Speaker 1: That is where I'm taking all of my content. You 457 00:31:56,320 --> 00:31:59,920 Speaker 1: want videos and nine programs and ad workouts and at 458 00:32:00,000 --> 00:32:02,000 Speaker 1: Sercise Library and things like that, and it's only going 459 00:32:02,040 --> 00:32:05,760 Speaker 1: to grow. Go there Tom home Fitness dot com. And 460 00:32:05,840 --> 00:32:08,200 Speaker 1: my most recent book is The Micro Workout Plan. Thank 461 00:32:08,200 --> 00:32:11,640 Speaker 1: you to everyone who has purchased it, and please you 462 00:32:11,680 --> 00:32:13,440 Speaker 1: know it's hard and it takes a couple of extra minutes, 463 00:32:13,480 --> 00:32:15,560 Speaker 1: but if you could take the time to review that 464 00:32:15,600 --> 00:32:18,520 Speaker 1: on Amazon, there's nothing better you can do for an author. 465 00:32:18,760 --> 00:32:21,720 Speaker 1: Super helpful and thank you, thank you for listening. I 466 00:32:21,720 --> 00:32:24,280 Speaker 1: feel like I wanted to do five hours on this show. 467 00:32:25,080 --> 00:32:26,920 Speaker 1: And again I know that you wouldn't be happy with that, 468 00:32:27,040 --> 00:32:31,520 Speaker 1: but you've got what you needed. Yes, for our purposes, 469 00:32:32,400 --> 00:32:35,560 Speaker 1: for your success, three five calories is bound plus or 470 00:32:35,560 --> 00:32:41,600 Speaker 1: minus th calories. That's your goal. That's the formula use. 471 00:32:42,960 --> 00:32:45,040 Speaker 1: Will there be peaks and valleys, will there be plateaus, 472 00:32:45,040 --> 00:32:49,200 Speaker 1: of course, but it doesn't matter. If you follow that guideline, 473 00:32:49,240 --> 00:32:56,040 Speaker 1: that plan, over time, you will achieve goals. And that's 474 00:32:56,080 --> 00:32:58,360 Speaker 1: my goal is to help you live your best life 475 00:32:59,320 --> 00:33:03,040 Speaker 1: because they're rethings. We all control how much we moved 476 00:33:03,120 --> 00:33:05,280 Speaker 1: what we put into our mouths and our attitudes, and 477 00:33:05,400 --> 00:33:10,760 Speaker 1: that it's awesome. I am Tom Holland. This is Fitness Disrupted, 478 00:33:11,120 --> 00:33:16,920 Speaker 1: Believe in yourself. Fitness Disrupted is a production of I 479 00:33:17,080 --> 00:33:20,640 Speaker 1: heart Radio. For more podcasts from my heart Radio, visit 480 00:33:20,640 --> 00:33:24,000 Speaker 1: the i heart Radio app, Apple Podcasts, or wherever you 481 00:33:24,040 --> 00:33:25,480 Speaker 1: listen to your favorite shows.