1 00:00:00,760 --> 00:00:05,000 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:09,400 --> 00:00:14,520 Speaker 1: I am Tom Holland and this is Fitness Disrupted. So 3 00:00:14,600 --> 00:00:17,280 Speaker 1: I've done the show on strength training mistakes you might 4 00:00:17,280 --> 00:00:19,880 Speaker 1: be making, and I will do more. There are more 5 00:00:19,880 --> 00:00:23,919 Speaker 1: than just those. I've done the one on cardio, and 6 00:00:23,960 --> 00:00:26,279 Speaker 1: I will do more. I have not yet done the 7 00:00:26,280 --> 00:00:29,840 Speaker 1: one on diet that is today, and it is so important. 8 00:00:29,840 --> 00:00:35,080 Speaker 1: They are all connected. Twelve diet mistakes you might be making, 9 00:00:35,400 --> 00:00:38,440 Speaker 1: and I have to qualify it right out of the gate. 10 00:00:39,200 --> 00:00:43,159 Speaker 1: Diet goes for healthy eating as well as fed fat diets, 11 00:00:44,280 --> 00:00:46,559 Speaker 1: and it also goes for weight loss as well as 12 00:00:46,560 --> 00:00:51,120 Speaker 1: being healthy, so we need to differentiate between the two. 13 00:00:51,840 --> 00:00:55,440 Speaker 1: It is so rarely done, even in the studies that 14 00:00:55,560 --> 00:00:58,720 Speaker 1: I will talk about. So I can put you on 15 00:00:58,800 --> 00:01:01,360 Speaker 1: a McDonald's diet and get you to lose weight. I 16 00:01:01,400 --> 00:01:03,000 Speaker 1: can put you on a beer diet. I can put 17 00:01:03,040 --> 00:01:06,600 Speaker 1: you on diet of anything short term and you're gonna 18 00:01:06,600 --> 00:01:09,360 Speaker 1: lose weight, You're gonna be healthy. So I'm going to 19 00:01:09,480 --> 00:01:13,520 Speaker 1: clarify where clarification is needed. So when I'm talking about diet, 20 00:01:14,000 --> 00:01:15,840 Speaker 1: at the end of the day, I want you to 21 00:01:15,959 --> 00:01:18,920 Speaker 1: lose weight to be your healthiest weight or gain weight 22 00:01:18,959 --> 00:01:22,360 Speaker 1: to be your healthiest weight and be healthy. The two 23 00:01:22,360 --> 00:01:25,319 Speaker 1: are not mutually exclusive, except in the headlines and the 24 00:01:25,400 --> 00:01:28,160 Speaker 1: distortion of the studies. So let's get right to it 25 00:01:28,240 --> 00:01:31,800 Speaker 1: the first one. And they are not in any particular order, 26 00:01:32,360 --> 00:01:33,959 Speaker 1: although I have to say I did throw this one 27 00:01:34,080 --> 00:01:39,520 Speaker 1: right up front because it needs clarification right away, okay, 28 00:01:39,840 --> 00:01:44,039 Speaker 1: and it is you're not being honest about what you're eating. 29 00:01:45,520 --> 00:01:47,600 Speaker 1: And when I say honest, I want to throw one 30 00:01:47,680 --> 00:01:50,960 Speaker 1: more term in there. You're not aware. So you're not 31 00:01:51,040 --> 00:01:54,560 Speaker 1: honest and you're not aware of what you're eating. What 32 00:01:54,560 --> 00:01:56,240 Speaker 1: do you mean by aware? You're like, what do you mean? 33 00:01:56,280 --> 00:02:01,400 Speaker 1: I know what I'm eating every single be lt You 34 00:02:01,440 --> 00:02:05,720 Speaker 1: need to be aware of not the sandwich, every bite, 35 00:02:06,280 --> 00:02:10,760 Speaker 1: every lick and every taste, and those add up to 36 00:02:11,120 --> 00:02:18,440 Speaker 1: hundreds thousands of calories for certain people per day, and 37 00:02:18,480 --> 00:02:21,800 Speaker 1: we're not aware. So there's honesty that needs to come 38 00:02:21,800 --> 00:02:24,320 Speaker 1: into play. Listen. You know, you go to your doctor 39 00:02:24,360 --> 00:02:26,920 Speaker 1: and she or he says, you know, how much alcohol 40 00:02:26,919 --> 00:02:30,240 Speaker 1: do you drink? And you may under report And I'm 41 00:02:30,240 --> 00:02:32,280 Speaker 1: gonna get to that, by the way, So we need 42 00:02:32,320 --> 00:02:35,040 Speaker 1: to be honest and you need to be aware. When 43 00:02:35,080 --> 00:02:37,120 Speaker 1: I first started in this business, and they wanted to, 44 00:02:37,560 --> 00:02:40,680 Speaker 1: you know, have the trainers helped to uh, you know, 45 00:02:40,720 --> 00:02:43,720 Speaker 1: help people lose weight and get the behavioral change. What 46 00:02:43,800 --> 00:02:45,400 Speaker 1: do they have us do? They said, you know what, 47 00:02:45,680 --> 00:02:48,640 Speaker 1: have your client do a three day journal and what 48 00:02:48,680 --> 00:02:53,200 Speaker 1: they eat? Great idea, you know what said many times, 49 00:02:53,200 --> 00:02:57,000 Speaker 1: those are some of the greatest works of fiction ever written. 50 00:02:58,240 --> 00:03:00,600 Speaker 1: And it's understandable. It's human nature. You don't want to 51 00:03:00,600 --> 00:03:03,880 Speaker 1: admit that you ate the entire box of Girl Scout cookies. 52 00:03:03,960 --> 00:03:06,520 Speaker 1: You don't want to admit that you fell off the 53 00:03:06,560 --> 00:03:09,880 Speaker 1: wagon and ate the entire bag of doritos. So I 54 00:03:09,919 --> 00:03:13,240 Speaker 1: get it. You gotta be honest and we have to 55 00:03:13,240 --> 00:03:16,799 Speaker 1: be aware. So when I would tell people and if 56 00:03:16,800 --> 00:03:19,560 Speaker 1: you want to do this, you you should keep a 57 00:03:19,600 --> 00:03:22,720 Speaker 1: three day journal, but I don't want to look at it. 58 00:03:22,760 --> 00:03:23,960 Speaker 1: That's what I would say to my clients. I want 59 00:03:24,000 --> 00:03:25,520 Speaker 1: you to keep a journal because I want you to 60 00:03:25,600 --> 00:03:31,000 Speaker 1: be aware every single thing that passes by your lips, 61 00:03:31,040 --> 00:03:35,480 Speaker 1: every sip, every lick, every taste. This is why it's 62 00:03:35,480 --> 00:03:38,040 Speaker 1: so difficult for mothers who or fathers who are at 63 00:03:38,120 --> 00:03:42,120 Speaker 1: home raising kids. And I spent many years it was 64 00:03:42,240 --> 00:03:44,960 Speaker 1: very fortunate and structured my life so that when I 65 00:03:45,000 --> 00:03:46,640 Speaker 1: had kids, I could spend as much time. So I 66 00:03:46,680 --> 00:03:49,080 Speaker 1: did a lot of the feeding. My wife works, I work, 67 00:03:49,160 --> 00:03:52,120 Speaker 1: and you know, my office is closer, so I get it. 68 00:03:52,440 --> 00:03:55,280 Speaker 1: I get that. Like I was eating their extra chicken McNuggets, 69 00:03:55,280 --> 00:03:57,480 Speaker 1: and it was really sad for me when my kids 70 00:03:57,640 --> 00:03:59,200 Speaker 1: got to be the age where they weren't leaving the 71 00:03:59,200 --> 00:04:03,000 Speaker 1: food behind when they ate every single chicken casadea because 72 00:04:03,080 --> 00:04:04,680 Speaker 1: I kind of relied on the fact that I was 73 00:04:04,680 --> 00:04:07,840 Speaker 1: going to get at least one or two. That's honesty, 74 00:04:07,880 --> 00:04:11,440 Speaker 1: but I calculated those calories in so many people don't. 75 00:04:11,760 --> 00:04:14,000 Speaker 1: They think if you're not ordering it for a meal 76 00:04:15,120 --> 00:04:17,960 Speaker 1: that it doesn't really matter. And it's again, hundreds, if 77 00:04:17,960 --> 00:04:20,880 Speaker 1: not thousands of calories for some people. So we've gotta 78 00:04:20,920 --> 00:04:26,200 Speaker 1: be honest. And this I love because the challenging thing 79 00:04:26,560 --> 00:04:29,400 Speaker 1: with the science is that the science can be flawed. 80 00:04:29,600 --> 00:04:31,719 Speaker 1: So yes, this show is about bringing you the latest 81 00:04:31,720 --> 00:04:33,880 Speaker 1: science and distilling it down and making sense of it. 82 00:04:34,000 --> 00:04:38,800 Speaker 1: But I don't take that as gospel. It is flawed itself, 83 00:04:39,360 --> 00:04:43,880 Speaker 1: much of the research, who's funding it, the structure of 84 00:04:43,920 --> 00:04:47,640 Speaker 1: the study itself, the bias of the investigators. There's so 85 00:04:47,640 --> 00:04:49,680 Speaker 1: many things that can be wrong. So of course we 86 00:04:49,800 --> 00:04:52,839 Speaker 1: look at it. But just like the science isn't perfect, 87 00:04:53,320 --> 00:04:57,000 Speaker 1: and you know, uh, anecdotal isn't perfect. We gotta take 88 00:04:57,040 --> 00:05:00,520 Speaker 1: all of the above, all of the years of training 89 00:05:00,520 --> 00:05:02,440 Speaker 1: clients and seeing what worked and what didn't, and then 90 00:05:02,480 --> 00:05:05,520 Speaker 1: looking at this science and taking that and then my 91 00:05:05,600 --> 00:05:09,520 Speaker 1: personal experience. And far too often it isn't done. It's 92 00:05:09,720 --> 00:05:12,440 Speaker 1: either the PhD guy telling you or woman. You know, 93 00:05:12,680 --> 00:05:14,240 Speaker 1: here's what the science says, and that's the be all 94 00:05:14,360 --> 00:05:16,520 Speaker 1: end ull. Well it's not. And here's why it's not. 95 00:05:17,480 --> 00:05:21,040 Speaker 1: Here's one major reason why it's not. In two thousand 96 00:05:21,120 --> 00:05:24,480 Speaker 1: fifteen International Journal of Obesity, one of the greatest papers, 97 00:05:24,720 --> 00:05:27,560 Speaker 1: going to exactly what I'm saying. You know, when I 98 00:05:27,600 --> 00:05:29,599 Speaker 1: first started in this business and started looking at the 99 00:05:29,600 --> 00:05:32,360 Speaker 1: studies and and you know, getting my masters and and 100 00:05:32,360 --> 00:05:35,160 Speaker 1: looking at all the way it worked, I said, holy smokes, 101 00:05:35,160 --> 00:05:39,240 Speaker 1: wait a minute. Self reports. The majority of studies are 102 00:05:39,240 --> 00:05:42,480 Speaker 1: done by self reports when it comes to exercise and nutrition. 103 00:05:42,560 --> 00:05:45,240 Speaker 1: Do you not see how flawed that can be because 104 00:05:45,240 --> 00:05:50,480 Speaker 1: of what I just said. And shockingly, people underestimate what 105 00:05:50,520 --> 00:05:54,960 Speaker 1: they eat and under report and overestimate how much they 106 00:05:55,040 --> 00:05:59,000 Speaker 1: burn and what they report they burn. That's a problem people. 107 00:05:59,839 --> 00:06:02,440 Speaker 1: So oh, yes, we're still gonna always look at the studies, 108 00:06:03,160 --> 00:06:05,400 Speaker 1: but we kind of have to and that's my job. 109 00:06:05,640 --> 00:06:08,040 Speaker 1: So you don't have to bore yourself, but we're gonna 110 00:06:08,080 --> 00:06:12,360 Speaker 1: take it all into account. And so in this International 111 00:06:12,480 --> 00:06:17,479 Speaker 1: Journal of Obesity two thousand fifteen, title was energy balanced 112 00:06:17,560 --> 00:06:21,600 Speaker 1: Measurements when something is not better than nothing? And I 113 00:06:21,640 --> 00:06:25,160 Speaker 1: love this led by David Allison, who's the director of 114 00:06:25,200 --> 00:06:29,080 Speaker 1: the Nutrition Obesity Research Center at the University of Alabama, 115 00:06:29,200 --> 00:06:31,320 Speaker 1: and he wrote, I'm gonna read it verbatim because it's 116 00:06:31,320 --> 00:06:34,320 Speaker 1: so good. The data are so poor as measures of 117 00:06:34,440 --> 00:06:39,360 Speaker 1: actual energy intake and physical activity energy expenditure that they 118 00:06:39,400 --> 00:06:43,560 Speaker 1: no longer have a justifiable place in scientific research. Now, 119 00:06:43,640 --> 00:06:46,479 Speaker 1: I think that's pretty strong language. I think there is 120 00:06:46,520 --> 00:06:49,240 Speaker 1: a place. I think we need to get better at it. 121 00:06:49,720 --> 00:06:53,760 Speaker 1: But this is why common sense has to come into play, 122 00:06:54,160 --> 00:06:56,400 Speaker 1: and experience has to come into play, and a show 123 00:06:56,480 --> 00:06:59,520 Speaker 1: like this where we look at all of those things 124 00:07:00,360 --> 00:07:03,279 Speaker 1: and listen, we can't put people in a laboratory for 125 00:07:03,320 --> 00:07:06,160 Speaker 1: a year and watch every single thing, every b LT 126 00:07:06,920 --> 00:07:09,200 Speaker 1: But do you think they're reporting those b l T s? No? 127 00:07:10,080 --> 00:07:11,600 Speaker 1: And that's why so often I will look at these 128 00:07:11,600 --> 00:07:13,640 Speaker 1: studies and I will say to you, I disagree with 129 00:07:13,680 --> 00:07:16,440 Speaker 1: certain parts of them, and a large part when it's 130 00:07:16,440 --> 00:07:20,080 Speaker 1: the nutrition and the exercise, is the self reporting. Again, 131 00:07:20,120 --> 00:07:23,400 Speaker 1: that doesn't mean we throw it out, but it means 132 00:07:23,440 --> 00:07:26,560 Speaker 1: we have to look at it objectively and utilize common sense. 133 00:07:27,800 --> 00:07:31,800 Speaker 1: And far too often those things don't go together, all right, 134 00:07:32,200 --> 00:07:35,240 Speaker 1: So you gotta be honest. A food journal is a 135 00:07:35,280 --> 00:07:38,040 Speaker 1: great way to go for yourself. Now, with your phone, 136 00:07:38,080 --> 00:07:40,280 Speaker 1: I have clients have to bring around a notebook. You 137 00:07:40,280 --> 00:07:43,400 Speaker 1: don't do that anymore. Open notes in your phone, and 138 00:07:43,440 --> 00:07:45,720 Speaker 1: start to be aware of every b l T you take, 139 00:07:46,680 --> 00:07:49,440 Speaker 1: and start focusing on meals and not snacks. This will 140 00:07:49,480 --> 00:07:54,400 Speaker 1: come into play with a later diet mistake, okay, because 141 00:07:54,600 --> 00:07:59,320 Speaker 1: most people, myself included, when I did that crazy year 142 00:07:59,440 --> 00:08:02,120 Speaker 1: or two of now true bodybuilding, I was shocked at 143 00:08:02,120 --> 00:08:05,040 Speaker 1: the b l T s. When you really control what 144 00:08:05,080 --> 00:08:07,920 Speaker 1: you're doing, you start to see it all right, quick break, 145 00:08:08,200 --> 00:08:11,040 Speaker 1: when we come back, we're gonna really start flying through these. 146 00:08:11,360 --> 00:08:14,200 Speaker 1: But first and foremost, be honest with yourself. You don't 147 00:08:14,200 --> 00:08:15,720 Speaker 1: have to be honest with your trainer and just say 148 00:08:15,720 --> 00:08:17,640 Speaker 1: to your trainer if you have one listen. I'm gonna 149 00:08:17,680 --> 00:08:19,120 Speaker 1: I might not tell you the truth all the time, 150 00:08:19,640 --> 00:08:21,560 Speaker 1: but you have to know that and know that if 151 00:08:21,560 --> 00:08:25,080 Speaker 1: you're not hitting your goals, quite often it's because we're 152 00:08:25,120 --> 00:08:27,600 Speaker 1: not being truthful with ourselves. And if you are working 153 00:08:27,640 --> 00:08:29,440 Speaker 1: with someone, with that person, all right, quick break, we'll 154 00:08:29,440 --> 00:08:43,920 Speaker 1: be right back, all right, talking about my top twelve 155 00:08:44,000 --> 00:08:48,520 Speaker 1: mistakes you may be making with your weight loss goals 156 00:08:48,679 --> 00:08:50,880 Speaker 1: and being healthy. And I want the two to not 157 00:08:51,400 --> 00:08:54,040 Speaker 1: be mutually exclusive, and they don't have to be. And 158 00:08:54,080 --> 00:08:56,720 Speaker 1: that goes to the points I'm gonna bring up, and 159 00:08:56,760 --> 00:08:58,960 Speaker 1: far too often they are muddied when it comes to 160 00:08:58,960 --> 00:09:01,680 Speaker 1: the headlines you're reading number two. So number one's gotta 161 00:09:01,679 --> 00:09:03,560 Speaker 1: be honest and aware of what you're eating, and that 162 00:09:03,600 --> 00:09:08,320 Speaker 1: takes time. People takes time. Keep a journal because you 163 00:09:08,320 --> 00:09:10,960 Speaker 1: will be amazed at what you're eating and drinking. By 164 00:09:10,960 --> 00:09:13,600 Speaker 1: the way, number two, you don't have enough healthy food 165 00:09:13,600 --> 00:09:18,800 Speaker 1: at home. This is one of the most powerful pieces 166 00:09:18,840 --> 00:09:21,960 Speaker 1: of advice when it comes to eating healthy. You need 167 00:09:22,000 --> 00:09:25,480 Speaker 1: to have healthy options that are easy to grab. Control 168 00:09:25,559 --> 00:09:28,640 Speaker 1: your food of environment. I love that term control what 169 00:09:28,679 --> 00:09:31,880 Speaker 1: we can right and every show talking about that, and 170 00:09:31,920 --> 00:09:33,480 Speaker 1: I will do it again at the end of today's 171 00:09:34,120 --> 00:09:36,120 Speaker 1: You need to control your food environment. And that goes 172 00:09:36,160 --> 00:09:40,120 Speaker 1: for like literally having the food visible that is the 173 00:09:40,120 --> 00:09:43,320 Speaker 1: healthiest possible. Put the cookies and ice cream, and we 174 00:09:43,400 --> 00:09:45,920 Speaker 1: still have it in the house. I have it in 175 00:09:45,960 --> 00:09:50,320 Speaker 1: the house. I have two boys, excessive moderation. We eat dessert, 176 00:09:51,120 --> 00:09:53,520 Speaker 1: but generally if we're gonna do ice cream, I have 177 00:09:53,559 --> 00:09:55,720 Speaker 1: ice cream in the house, but we go out to 178 00:09:55,840 --> 00:09:58,640 Speaker 1: do that as a family. So you can combine and 179 00:09:58,760 --> 00:10:02,040 Speaker 1: you're hitting so many different positive things when you do this. 180 00:10:02,280 --> 00:10:05,760 Speaker 1: You're spending time as a family. I like my kids 181 00:10:06,200 --> 00:10:09,000 Speaker 1: and my wife to see that, Yes, dad eats dessert 182 00:10:09,360 --> 00:10:13,640 Speaker 1: because we want balance and it's time together and you're 183 00:10:13,640 --> 00:10:16,400 Speaker 1: gonna go to someplace to get it rather than overdoing 184 00:10:16,400 --> 00:10:20,760 Speaker 1: it at home. So control your food environment at home. 185 00:10:21,559 --> 00:10:26,840 Speaker 1: Have a healthy snacks that you and your family enjoy, carrots, 186 00:10:27,080 --> 00:10:30,680 Speaker 1: fruit nuts. I even have protein shakes pre dune. I 187 00:10:30,720 --> 00:10:33,800 Speaker 1: have powder, and I have pre dune. When I'm super lazy, 188 00:10:33,960 --> 00:10:36,480 Speaker 1: I'm gonna grab one right out of it's right there 189 00:10:36,920 --> 00:10:39,640 Speaker 1: in the small fridge in the middle of the kitchen. 190 00:10:40,679 --> 00:10:42,440 Speaker 1: When my boys were young, I talked about this all 191 00:10:42,480 --> 00:10:45,080 Speaker 1: the time and I still do it today. But I 192 00:10:45,120 --> 00:10:47,520 Speaker 1: said I used to cut up and still cut up, 193 00:10:47,559 --> 00:10:49,520 Speaker 1: but when they were little and I was hoping to really, 194 00:10:49,880 --> 00:10:52,840 Speaker 1: you know, get them on a healthy eating pattern. Cut 195 00:10:52,920 --> 00:10:55,040 Speaker 1: up fruit and leave it out in the open so 196 00:10:55,240 --> 00:10:58,040 Speaker 1: you can just grab it. You don't even have to 197 00:10:58,040 --> 00:11:02,960 Speaker 1: cut it. It's done. So control your food environment. Have 198 00:11:03,120 --> 00:11:06,400 Speaker 1: treats at home, but go out for the big stuff. 199 00:11:06,480 --> 00:11:09,880 Speaker 1: Have it when you're out, you know, to dinner. Especially, 200 00:11:09,960 --> 00:11:11,679 Speaker 1: people are always shocked, Oh, you eat dessert. Yes, I 201 00:11:11,679 --> 00:11:15,400 Speaker 1: eat desserts. I just don't overdo it every day and 202 00:11:15,440 --> 00:11:19,040 Speaker 1: it's portion size and I enjoy it, all right. Control 203 00:11:19,520 --> 00:11:24,120 Speaker 1: your food environment, just like the of your food at home. 204 00:11:24,679 --> 00:11:29,319 Speaker 1: Make it healthy options, not so much and not so available, 205 00:11:29,920 --> 00:11:31,960 Speaker 1: not right in front of you, not right on the counter, 206 00:11:32,920 --> 00:11:37,839 Speaker 1: like it's incredible human nature what we will grab. Make 207 00:11:37,920 --> 00:11:44,200 Speaker 1: it less accessible, all right. It sounds so simple or 208 00:11:44,320 --> 00:11:48,000 Speaker 1: not meaningful, and trust me, it is alright. Number three 209 00:11:48,120 --> 00:11:49,640 Speaker 1: and I did a whole show on this, but it 210 00:11:49,640 --> 00:11:52,560 Speaker 1: has to be in here. If you're not where you 211 00:11:52,559 --> 00:11:55,240 Speaker 1: want to be with your healthy eating and your weight 212 00:11:55,640 --> 00:11:58,880 Speaker 1: and you skip breakfast, it's a mistake, in my opinion 213 00:11:58,960 --> 00:12:01,400 Speaker 1: and in the research, it's a mistake. Listen, if you 214 00:12:01,440 --> 00:12:04,960 Speaker 1: are super healthy and your weight is great. That's fine. 215 00:12:05,360 --> 00:12:07,720 Speaker 1: I still think, though, I will always come back to 216 00:12:08,360 --> 00:12:12,400 Speaker 1: food is fuel. Just because you're skinny doesn't mean you're 217 00:12:12,400 --> 00:12:15,400 Speaker 1: healthy and doesn't mean that your brain and your body 218 00:12:15,520 --> 00:12:19,880 Speaker 1: is working optimally. We need to fuel our bodies and 219 00:12:20,000 --> 00:12:23,559 Speaker 1: our brains, and I will bring that up over and over. Okay, 220 00:12:23,600 --> 00:12:26,120 Speaker 1: That's where I differ from so many people. It's not 221 00:12:26,200 --> 00:12:29,720 Speaker 1: just about being skinny. It's about being healthy and fueling 222 00:12:29,720 --> 00:12:32,240 Speaker 1: our bodies for the day. So I did a whole 223 00:12:32,280 --> 00:12:34,560 Speaker 1: show on this. I'm gonna grab one study from that show. 224 00:12:34,600 --> 00:12:37,200 Speaker 1: If you want more about breakfast, listen to that podcast. 225 00:12:38,240 --> 00:12:43,199 Speaker 1: Journal of Nutrition, September two, seventeen. Meal frequency and timing 226 00:12:43,200 --> 00:12:48,239 Speaker 1: are associated with changes in body mass index in Adventist 227 00:12:48,240 --> 00:12:56,080 Speaker 1: Health study. Too. All right, so great, huge study fifty adults. Okay, 228 00:12:56,360 --> 00:13:00,000 Speaker 1: use data from fifty adults, and the conclusion was simple. 229 00:13:00,720 --> 00:13:04,320 Speaker 1: Breakfast eaters experienced a decreased b m I compared with 230 00:13:04,360 --> 00:13:08,280 Speaker 1: breakfast skippers relative to subjects who ate their largest meal 231 00:13:08,320 --> 00:13:11,640 Speaker 1: at dinner. Those who consume breakfast as their largest meal 232 00:13:12,040 --> 00:13:16,000 Speaker 1: experienced a significant decrease in body mass index, and those 233 00:13:16,000 --> 00:13:19,000 Speaker 1: who consumed a big lunch experienced day smaller but still 234 00:13:19,040 --> 00:13:21,319 Speaker 1: significant decrease in b M. I front load your day 235 00:13:21,360 --> 00:13:25,240 Speaker 1: people for your brain and your body, and so much 236 00:13:25,280 --> 00:13:28,000 Speaker 1: of this research it's not just what you do. So 237 00:13:28,040 --> 00:13:30,680 Speaker 1: they just look like, oh, breakfast, it's what happens after. 238 00:13:31,040 --> 00:13:33,360 Speaker 1: And that's what I talked about in that podcast. So 239 00:13:33,400 --> 00:13:36,520 Speaker 1: it's about hunger, and it's about blood sugar levels, and 240 00:13:36,520 --> 00:13:39,680 Speaker 1: it's about the wheels falling off, and we'll talk about 241 00:13:39,720 --> 00:13:44,760 Speaker 1: that again. So you are setting yourself up for a 242 00:13:44,840 --> 00:13:49,600 Speaker 1: positively healthy day when you eat a healthy breakfast and 243 00:13:49,679 --> 00:13:52,959 Speaker 1: a huge breakfast. Okay. And I used to have the 244 00:13:53,000 --> 00:13:55,520 Speaker 1: clients and I do kind of tough love when they'd say, 245 00:13:55,640 --> 00:13:57,520 Speaker 1: I'd say eat a huge breakfast. They go, I'm not hungry. 246 00:13:57,520 --> 00:13:59,280 Speaker 1: I gotta get that. And they say, and it's too 247 00:13:59,360 --> 00:14:02,800 Speaker 1: much food. Well, if you have thirty forty pounds to lose, 248 00:14:02,840 --> 00:14:05,840 Speaker 1: whatever the number you have, you are consuming those calories 249 00:14:05,880 --> 00:14:08,520 Speaker 1: later in the day. So that's where I say, if 250 00:14:08,559 --> 00:14:09,920 Speaker 1: you're not doing it and you're not where you want 251 00:14:09,920 --> 00:14:12,719 Speaker 1: to be, that's why you should change and try it 252 00:14:13,120 --> 00:14:14,920 Speaker 1: and try it for a while, not just a day 253 00:14:15,080 --> 00:14:19,960 Speaker 1: or three days, a month, more than a month. Okay, Alright. 254 00:14:20,080 --> 00:14:24,400 Speaker 1: Number four, it's a huge one. It just won't go away. 255 00:14:25,080 --> 00:14:28,760 Speaker 1: You think carbohydrates are the enemy, you think it's all about. 256 00:14:28,800 --> 00:14:30,760 Speaker 1: First of all, most people don't know what carbs are, 257 00:14:31,560 --> 00:14:35,680 Speaker 1: what foods really contain carbs. They throw away some really 258 00:14:35,720 --> 00:14:39,560 Speaker 1: healthy foods or avoid them that contain carbs, which is 259 00:14:39,640 --> 00:14:43,800 Speaker 1: a mistake on many levels. The nutrients and vitamins and 260 00:14:43,840 --> 00:14:47,360 Speaker 1: minerals you get from those healthy foods you're missing out on, 261 00:14:48,040 --> 00:14:54,000 Speaker 1: and carbohydrates are our bodies preferred energy source. So simple carbs, 262 00:14:54,120 --> 00:14:57,640 Speaker 1: processed carbs. Yes, you want to limit your intake of 263 00:14:57,680 --> 00:15:01,880 Speaker 1: those complex carbohydrates. You want to take in a lot 264 00:15:01,960 --> 00:15:04,360 Speaker 1: of those, and those are great at every meal, but 265 00:15:04,480 --> 00:15:10,240 Speaker 1: especially breakfast, slow releasing energy that fuels. I'm going to 266 00:15:10,320 --> 00:15:13,400 Speaker 1: continually say this because it's too often avoided or or 267 00:15:13,560 --> 00:15:18,600 Speaker 1: left out both your body and your brain. Okay, your 268 00:15:18,640 --> 00:15:21,920 Speaker 1: brain runs on gluecoast primarily now and getting the whole 269 00:15:21,920 --> 00:15:25,240 Speaker 1: low fat thing whole another show. If you want to 270 00:15:25,240 --> 00:15:27,720 Speaker 1: torture yourself and try to get your body to adapt 271 00:15:27,720 --> 00:15:30,400 Speaker 1: to something, why why do you need to adapt anyway? 272 00:15:30,880 --> 00:15:36,800 Speaker 1: Whole foods, fruits, vegetables, whole grains. Okay, that's important. Carbs 273 00:15:36,800 --> 00:15:38,440 Speaker 1: are not the enemy and when you want to talk 274 00:15:38,520 --> 00:15:44,240 Speaker 1: weight loss, it doesn't matter. Okay, carbs are not the 275 00:15:44,360 --> 00:15:49,000 Speaker 1: enemy when it comes to weight loss. The macro nutrient 276 00:15:49,080 --> 00:15:53,360 Speaker 1: ratio does not matter. Now the hunger that happens after that, 277 00:15:53,360 --> 00:15:55,840 Speaker 1: that's different. And again this is where this is muddied 278 00:15:55,960 --> 00:15:59,120 Speaker 1: the waters. Here's a study New England Journal of Medicine 279 00:15:59,120 --> 00:16:02,840 Speaker 1: two thousand nine comparison of weight loss diets with different 280 00:16:02,840 --> 00:16:06,320 Speaker 1: compositions of fat, protein, and carbohydrates. Okay, they took over 281 00:16:06,360 --> 00:16:10,320 Speaker 1: eight hundred overweight adults and they assigned them different ratios, 282 00:16:10,320 --> 00:16:13,000 Speaker 1: so somewhere high fat, somewhere low fat, somewhere high carb, 283 00:16:13,080 --> 00:16:17,720 Speaker 1: low carb, you know, protein total, different ratios and at 284 00:16:17,760 --> 00:16:24,640 Speaker 1: the end the the conclusion was reduced calorie diets results 285 00:16:24,640 --> 00:16:29,320 Speaker 1: in clinically meaningful weight loss, regardless of which macro nutrients 286 00:16:29,360 --> 00:16:32,280 Speaker 1: they emphasize. Now this is where I have to say, 287 00:16:32,520 --> 00:16:35,240 Speaker 1: it's not as healthy like I want a healthy ratio. 288 00:16:36,520 --> 00:16:40,960 Speaker 1: I want healthy foods because weight loss pure weight loss, 289 00:16:41,520 --> 00:16:46,480 Speaker 1: energy and energy out. It's the way the the universe works. 290 00:16:47,120 --> 00:16:52,600 Speaker 1: But when you do different foods, they may make you hungrier. 291 00:16:53,240 --> 00:16:57,240 Speaker 1: So we're not talking about how the body metabolizes or 292 00:16:57,360 --> 00:17:01,120 Speaker 1: burns or your metabolis the energy that that certain foods 293 00:17:01,120 --> 00:17:05,760 Speaker 1: you're gonna burn. No, it's the energy intake verus the 294 00:17:05,840 --> 00:17:09,640 Speaker 1: energy expenditure. And it does not matter according to just 295 00:17:09,760 --> 00:17:13,080 Speaker 1: the pure weight loss, not talking to health. Pure weight loss. 296 00:17:13,680 --> 00:17:17,600 Speaker 1: The macro nutrient ratio does not matter. Subtle differences that 297 00:17:17,640 --> 00:17:20,080 Speaker 1: I want to get into now, but by and large, 298 00:17:20,359 --> 00:17:22,720 Speaker 1: when it comes to weight loss, it's about the calories in. 299 00:17:22,800 --> 00:17:25,679 Speaker 1: Doesn't matter where you get them from. What with the 300 00:17:25,680 --> 00:17:27,959 Speaker 1: weight loss, what's gonna happen on the scale, not inside 301 00:17:27,960 --> 00:17:29,960 Speaker 1: your body. And that's why I don't like the fat 302 00:17:30,000 --> 00:17:32,760 Speaker 1: diets that go low carb and all that stuff, because 303 00:17:32,800 --> 00:17:36,159 Speaker 1: you can and high fat and high saturated fats and 304 00:17:36,200 --> 00:17:40,200 Speaker 1: things like that. Okay, so no, we're not talking about health. 305 00:17:40,240 --> 00:17:42,360 Speaker 1: We're talking pure weight loss there. So carbs are not 306 00:17:42,480 --> 00:17:44,959 Speaker 1: your enemy, and if you're avoiding them and you're avoiding 307 00:17:45,000 --> 00:17:48,200 Speaker 1: the healthy carbs, that's in my opinion, not a good thing. 308 00:17:48,800 --> 00:17:53,240 Speaker 1: All right. Number five, you're not getting in enough protein. Now. 309 00:17:53,280 --> 00:17:57,320 Speaker 1: I know many doctors say people are I disagree, and 310 00:17:57,520 --> 00:18:00,360 Speaker 1: I will also qualify it and say the right kinds 311 00:18:00,359 --> 00:18:05,520 Speaker 1: of protein, all right. Protein? Getting in enough protein makes 312 00:18:05,520 --> 00:18:12,560 Speaker 1: you feel fuller, longer, satiety satiation, feeling fuller longer. When 313 00:18:12,640 --> 00:18:18,040 Speaker 1: you go simple carbohydrates, that's where the blood sugar fluctuates, 314 00:18:18,560 --> 00:18:21,320 Speaker 1: and that's where the hunger fluctuates, and that's where the 315 00:18:21,320 --> 00:18:25,320 Speaker 1: wheels fall off at three o'clock. So I did listen 316 00:18:25,320 --> 00:18:29,000 Speaker 1: to the podcast I did with Dr Brad Schoenfeld, one 317 00:18:29,000 --> 00:18:34,040 Speaker 1: of the biggest smartest researchers PhD level into protein and muscle, 318 00:18:34,680 --> 00:18:38,159 Speaker 1: and he and I agree one on all this. You 319 00:18:38,160 --> 00:18:40,159 Speaker 1: need to get in enough protein. He's gonna say more, 320 00:18:40,160 --> 00:18:42,280 Speaker 1: I'm gonna give you. So you say how much roughly 321 00:18:42,320 --> 00:18:45,160 Speaker 1: half your body weight and grahams per day. Now that's 322 00:18:45,160 --> 00:18:48,560 Speaker 1: plus or minus depending on your goals and your fitness level. 323 00:18:48,600 --> 00:18:51,200 Speaker 1: Bodybuilders do a heck of a lot more. But that's 324 00:18:51,200 --> 00:18:54,560 Speaker 1: a great starting point for most people, and generally speaking, 325 00:18:54,600 --> 00:18:56,240 Speaker 1: you want to spread that out throughout the day. Now, 326 00:18:56,240 --> 00:18:58,480 Speaker 1: there are studies that say it doesn't I get it 327 00:18:58,560 --> 00:19:00,200 Speaker 1: like and if you look at these study seas and 328 00:19:00,240 --> 00:19:02,280 Speaker 1: that's why I wanted to start this show by by 329 00:19:02,320 --> 00:19:06,040 Speaker 1: how the studies can be flawed. There's always the econoclass. 330 00:19:06,080 --> 00:19:08,160 Speaker 1: Always the people that are looking to you know, get 331 00:19:08,200 --> 00:19:12,720 Speaker 1: that headline. But by and large, it's a great idea 332 00:19:12,840 --> 00:19:14,960 Speaker 1: again to the satiety. Sure, you're gonna have all the 333 00:19:14,960 --> 00:19:16,040 Speaker 1: protein you want at the end of the day, and 334 00:19:16,040 --> 00:19:18,720 Speaker 1: you're gonna build a muscle. How you're gonna feel And 335 00:19:18,760 --> 00:19:21,320 Speaker 1: so I live by and a lot of the research 336 00:19:21,359 --> 00:19:24,320 Speaker 1: will say, if you're getting in seventy grams of protein 337 00:19:24,359 --> 00:19:27,440 Speaker 1: per day, try to delay ten to twenty per meal. 338 00:19:29,240 --> 00:19:35,800 Speaker 1: So protein at every meal, complex carbohydrates at every meal. Okay, 339 00:19:36,240 --> 00:19:39,640 Speaker 1: and here we go. American Journal of Clinical Nutrition, two 340 00:19:39,640 --> 00:19:43,040 Speaker 1: thousand fifteen. The Role of protein in weight loss and maintenance. 341 00:19:43,520 --> 00:19:47,919 Speaker 1: Takeaway is data suggest that higher protein diets they contain 342 00:19:48,000 --> 00:19:50,399 Speaker 1: between one point two and one point six grams of 343 00:19:50,400 --> 00:19:54,280 Speaker 1: protein per kilogram per day, and potentially here we go 344 00:19:54,359 --> 00:19:59,280 Speaker 1: include meal specific protein between they're gonna go higher grams 345 00:19:59,280 --> 00:20:03,000 Speaker 1: of protein per me all provide improvements in appetite, body 346 00:20:03,040 --> 00:20:06,439 Speaker 1: weight management, and cardio metabolic risk factors. We may be saying, well, time, 347 00:20:06,480 --> 00:20:10,080 Speaker 1: you just contradicted what you said about the macro nutrient 348 00:20:10,200 --> 00:20:14,280 Speaker 1: ratio not mattering. Well, it matters as far as satiety. 349 00:20:14,600 --> 00:20:16,879 Speaker 1: So that's where if I can put you on any diet, 350 00:20:16,920 --> 00:20:20,600 Speaker 1: you're gonna lose weight short term, okay, but what can 351 00:20:20,640 --> 00:20:24,960 Speaker 1: you maintain long term? And what they the research suggests 352 00:20:25,080 --> 00:20:28,560 Speaker 1: is that when you have protein throughout the day, you 353 00:20:28,600 --> 00:20:32,359 Speaker 1: are going to stick with that long term. It's doable. 354 00:20:33,080 --> 00:20:34,840 Speaker 1: So many of the other things aren't doable. They're doable 355 00:20:34,840 --> 00:20:38,600 Speaker 1: short term. Okay, So and have to say when you 356 00:20:38,640 --> 00:20:40,880 Speaker 1: get in enough protein, you're gonna preserve your muscle mass. 357 00:20:41,240 --> 00:20:44,240 Speaker 1: When we get older, we experienced sarcopenia, which means you're 358 00:20:44,280 --> 00:20:47,000 Speaker 1: losing muscle mass. You do not have to and you 359 00:20:47,040 --> 00:20:51,280 Speaker 1: avoid that, mitigate that through strength training and getting in 360 00:20:51,400 --> 00:20:53,639 Speaker 1: enough protein. Those two things, those are two of my 361 00:20:53,720 --> 00:20:56,280 Speaker 1: quote unquote secrets. I hate the term secret, but there 362 00:20:56,320 --> 00:20:59,639 Speaker 1: you go. Secrets. They're not secrets, like talk about them 363 00:20:59,680 --> 00:21:03,480 Speaker 1: all the time. Strength train and get enough protein. Maintain 364 00:21:03,520 --> 00:21:06,920 Speaker 1: your muscle mass, not only increases your metabolism, makes your 365 00:21:07,000 --> 00:21:10,640 Speaker 1: day to day living a lot better because you can 366 00:21:10,680 --> 00:21:13,199 Speaker 1: do and perform your activities of daily living. Plus you 367 00:21:13,200 --> 00:21:16,480 Speaker 1: can enjoy your recreational activities because you have the muscle 368 00:21:16,840 --> 00:21:20,480 Speaker 1: and the functional strength to do what you want. All right, 369 00:21:20,520 --> 00:21:24,119 Speaker 1: you gotta keep moving here. Number six. Number six. Okay, 370 00:21:24,280 --> 00:21:28,240 Speaker 1: you go too long without fueling yourself all you intermittent fasters, 371 00:21:28,240 --> 00:21:31,399 Speaker 1: Now I get it. Are you going to lose weight. 372 00:21:31,840 --> 00:21:34,080 Speaker 1: If you don't eat for extended periods of time, yes, 373 00:21:34,160 --> 00:21:37,679 Speaker 1: short term, you are calories in carries out. What I 374 00:21:37,720 --> 00:21:40,320 Speaker 1: love is this goes and contradicts and so many of 375 00:21:40,320 --> 00:21:43,760 Speaker 1: these UH diets. And by the way, listen to the 376 00:21:43,800 --> 00:21:46,359 Speaker 1: podcast I did with one of these smartest people in 377 00:21:46,720 --> 00:21:51,120 Speaker 1: this industry, Matt Fitzgerald when it comes to nutrition and exercise, 378 00:21:51,720 --> 00:21:54,160 Speaker 1: one of my mentors over the years, and he talks 379 00:21:54,200 --> 00:21:56,600 Speaker 1: about this. But when there are so many different how 380 00:21:56,640 --> 00:21:59,000 Speaker 1: can you have intermittent fasting? Yet people will say, you 381 00:21:59,040 --> 00:22:01,200 Speaker 1: know what, if I don't eat for ten hours, my 382 00:22:01,280 --> 00:22:04,080 Speaker 1: metabolism slows down and your body goes into starvation mode. 383 00:22:04,119 --> 00:22:08,359 Speaker 1: That's what people have preached forever, not me. Your body 384 00:22:08,359 --> 00:22:10,400 Speaker 1: doesn't go into starvation or does it? You tell me, 385 00:22:11,160 --> 00:22:12,760 Speaker 1: if you don't eat for extended periods of time, does 386 00:22:12,800 --> 00:22:14,600 Speaker 1: your metabolism slow down and you hold on too fat? 387 00:22:14,640 --> 00:22:18,480 Speaker 1: As some fitness experts say, use that term loosely? Or 388 00:22:18,520 --> 00:22:21,000 Speaker 1: should you do intermittent fasting and go for extended sixteen 389 00:22:21,000 --> 00:22:24,720 Speaker 1: hours without eating? And that's the way to do it. 390 00:22:24,720 --> 00:22:27,439 Speaker 1: It's gotta be one or the other. Or does it okay? 391 00:22:27,440 --> 00:22:30,240 Speaker 1: So I believe in fueling yourself. I believe your brain 392 00:22:30,280 --> 00:22:32,320 Speaker 1: in your body needs fuel. I believe you should do 393 00:22:32,359 --> 00:22:36,600 Speaker 1: that pretty frequently so you don't experience the blood sugar drops. 394 00:22:36,920 --> 00:22:40,320 Speaker 1: All right. Why is the term hungry out there? Hungry 395 00:22:40,359 --> 00:22:42,600 Speaker 1: and angry? Well, that used to be when you didn't 396 00:22:42,600 --> 00:22:44,440 Speaker 1: eat for extended periods of time all of a sudden. 397 00:22:44,720 --> 00:22:47,720 Speaker 1: Now that is the way to do it. Of course, 398 00:22:47,920 --> 00:22:51,280 Speaker 1: calories in, calories out. But you know when I fast, 399 00:22:52,520 --> 00:22:57,560 Speaker 1: drumroll please, When I sleep, okay, that's for me, and 400 00:22:57,600 --> 00:22:59,600 Speaker 1: when I get up and I have things to do, 401 00:23:00,160 --> 00:23:03,960 Speaker 1: I want to feel my body with good food. Alright, 402 00:23:04,080 --> 00:23:06,600 Speaker 1: final quick break? What do we have left? Were a 403 00:23:06,720 --> 00:23:09,600 Speaker 1: number seven? We're almost there, all right. I am a 404 00:23:09,640 --> 00:23:14,040 Speaker 1: little angry right now. I am under fueled, but it's okay. 405 00:23:14,080 --> 00:23:16,040 Speaker 1: We will get through this, alright, quick break, when we 406 00:23:16,080 --> 00:23:19,160 Speaker 1: come back. Five more diet mistakes you may be making 407 00:23:19,200 --> 00:23:31,840 Speaker 1: when we come right back, all right, diet mistakes you 408 00:23:31,920 --> 00:23:34,320 Speaker 1: may be making. And listen. I made all these over 409 00:23:34,359 --> 00:23:38,120 Speaker 1: the years, and I learned and I listened to the science, 410 00:23:38,160 --> 00:23:41,320 Speaker 1: and I watched what worked, and I talked about that. 411 00:23:41,840 --> 00:23:46,439 Speaker 1: I studied the people that were successful long term, long term, 412 00:23:46,480 --> 00:23:49,240 Speaker 1: and they were healthy long term. I want to be 413 00:23:49,280 --> 00:23:53,199 Speaker 1: healthy I want to be hundred years old doing what 414 00:23:53,240 --> 00:23:56,200 Speaker 1: I want to do, all right. Number seven, you don't 415 00:23:56,200 --> 00:24:00,880 Speaker 1: eat enough healthy food. Now you'll we articles that say, 416 00:24:00,920 --> 00:24:04,639 Speaker 1: you know, you can over eat eating healthy food. Yeah, 417 00:24:04,720 --> 00:24:07,760 Speaker 1: it's just really hard to do. Look at how many 418 00:24:07,760 --> 00:24:10,800 Speaker 1: calories are in your bag of vegetables, if you have 419 00:24:10,800 --> 00:24:14,320 Speaker 1: frozen vegetables or something like that. It's really hard to do. 420 00:24:14,400 --> 00:24:15,919 Speaker 1: Can you do it? Sure you can do it, but 421 00:24:15,960 --> 00:24:19,040 Speaker 1: that's generally watch a show one of these horrible reality 422 00:24:19,080 --> 00:24:22,280 Speaker 1: shows about people who are significantly overweight. They're they're generally 423 00:24:22,320 --> 00:24:28,520 Speaker 1: not overeating on fruits and vegetables, calorically dense food. It's 424 00:24:28,520 --> 00:24:30,520 Speaker 1: hard to do. And I would argue this is a 425 00:24:30,640 --> 00:24:34,720 Speaker 1: really really important one. These are all important, but especially 426 00:24:34,760 --> 00:24:37,440 Speaker 1: at a time as I record this, the coronavirus things 427 00:24:37,480 --> 00:24:39,760 Speaker 1: going on, and and we need to eat healthy foods 428 00:24:39,760 --> 00:24:42,160 Speaker 1: to support our immune systems, to be as healthy as possible, 429 00:24:43,040 --> 00:24:45,639 Speaker 1: and so avoiding food and that's we can do that 430 00:24:45,680 --> 00:24:48,160 Speaker 1: when food is so plentiful. We're actually at a time 431 00:24:48,680 --> 00:24:52,679 Speaker 1: where obesity has exceeded people who are starving, and so 432 00:24:52,720 --> 00:24:55,879 Speaker 1: it's easy to make those choices when we can. And 433 00:24:55,920 --> 00:24:59,280 Speaker 1: it's very interesting to see, by the way, whole another 434 00:24:59,320 --> 00:25:03,120 Speaker 1: show what people start to eat and and the way 435 00:25:03,160 --> 00:25:05,560 Speaker 1: they you know, they're eating plants that they were so 436 00:25:05,880 --> 00:25:10,160 Speaker 1: uh strong behind go out the window at a time 437 00:25:10,200 --> 00:25:13,320 Speaker 1: like this. But you need to eat more healthy food. 438 00:25:13,359 --> 00:25:15,840 Speaker 1: And one thing that has screwed this up, I would argue, 439 00:25:16,400 --> 00:25:19,520 Speaker 1: is artificial sweeteners. So our taste buds are all out 440 00:25:19,520 --> 00:25:22,240 Speaker 1: of whack. And you think that when you eat something 441 00:25:22,320 --> 00:25:27,000 Speaker 1: like a piece of fruit that seems really sweet, it's 442 00:25:27,000 --> 00:25:29,679 Speaker 1: still not half as sweet or half as calorically dense 443 00:25:30,680 --> 00:25:33,600 Speaker 1: as that piece of cake you're eating. So our brains 444 00:25:33,640 --> 00:25:36,760 Speaker 1: don't know what to do. And I understand that, and 445 00:25:36,800 --> 00:25:40,320 Speaker 1: I'm gonna give you some leeway there. But fruits and vegetables, 446 00:25:41,320 --> 00:25:44,320 Speaker 1: whole grains, we need to eat a lot of that. 447 00:25:45,200 --> 00:25:49,880 Speaker 1: And I've been fortunate to travel the world racing and working, 448 00:25:50,480 --> 00:25:54,040 Speaker 1: and when you experience cultures and places where they eat 449 00:25:54,240 --> 00:25:58,760 Speaker 1: really good, healthy food, portions are smaller, they enjoy it, 450 00:25:59,560 --> 00:26:03,800 Speaker 1: and they eat eat, you know, without looking at their 451 00:26:03,800 --> 00:26:05,920 Speaker 1: plates and saying what can't I eat? They just eat 452 00:26:06,240 --> 00:26:09,040 Speaker 1: And that's what we need to do. So can you 453 00:26:09,080 --> 00:26:11,240 Speaker 1: over eat healthy foods? Of course you can? Is that 454 00:26:11,480 --> 00:26:17,240 Speaker 1: what or more of people who have issues with weight 455 00:26:17,320 --> 00:26:20,439 Speaker 1: are experiencing no, So let's be honest about that, and 456 00:26:20,520 --> 00:26:24,160 Speaker 1: let's not that's like worrying about exercising too much. Show 457 00:26:24,200 --> 00:26:27,120 Speaker 1: me the person and we'll deal with that. Who's eating 458 00:26:27,160 --> 00:26:29,800 Speaker 1: too much healthy food? And that's the problem, all right, 459 00:26:29,880 --> 00:26:33,159 Speaker 1: So eat healthy food, not just for weight, back and 460 00:26:33,200 --> 00:26:36,159 Speaker 1: forth between the weight and healthy thing, to support your 461 00:26:36,160 --> 00:26:40,560 Speaker 1: immune system to be as healthy as possible, intermittent fasting 462 00:26:40,560 --> 00:26:43,440 Speaker 1: and not eating. Sure, and listen, the studies are there. 463 00:26:43,440 --> 00:26:46,719 Speaker 1: Don't give me people who eat fewer calories live longer. 464 00:26:48,080 --> 00:26:50,040 Speaker 1: But that doesn't mean that those cowies you do eat 465 00:26:50,480 --> 00:26:56,760 Speaker 1: shouldn't be quality calories healthy food. Okay, enough with that 466 00:26:57,320 --> 00:26:59,600 Speaker 1: number eight. You've taken all or nothing approach. I was 467 00:26:59,600 --> 00:27:01,679 Speaker 1: guilty this And what do I mean by that? That 468 00:27:01,720 --> 00:27:03,680 Speaker 1: means if you wake up and you have a breakfast 469 00:27:03,680 --> 00:27:05,960 Speaker 1: that's not so healthy that you go the whole day 470 00:27:06,000 --> 00:27:09,320 Speaker 1: shot and then you just eat whatever you want. That's 471 00:27:09,359 --> 00:27:10,359 Speaker 1: not the way to do it. I get that. I 472 00:27:10,440 --> 00:27:12,879 Speaker 1: used to be that person perfection. You go, you know, 473 00:27:12,920 --> 00:27:15,159 Speaker 1: you're on a specific eating plan or you're trying to 474 00:27:15,200 --> 00:27:17,240 Speaker 1: implement these things, and you go, oh, I had a 475 00:27:17,240 --> 00:27:19,560 Speaker 1: bad launch. Wow, I totally over eate it. Lunch, so 476 00:27:19,600 --> 00:27:21,640 Speaker 1: the day shot and so you over eat it dinner 477 00:27:21,640 --> 00:27:26,040 Speaker 1: and you eat a lot of garbage. People who start 478 00:27:26,080 --> 00:27:28,720 Speaker 1: to figure it out start to be easier on themselves, 479 00:27:29,280 --> 00:27:31,560 Speaker 1: and you need to be easier on yourself. And I 480 00:27:31,600 --> 00:27:36,159 Speaker 1: talk about how one meal a day can be not perfect, 481 00:27:36,160 --> 00:27:38,159 Speaker 1: you'd never be perfect, but one meal per day and 482 00:27:38,200 --> 00:27:40,320 Speaker 1: one or two days per week, and that doesn't mean 483 00:27:40,320 --> 00:27:44,160 Speaker 1: you go to town and just eat garbage. But you're 484 00:27:44,160 --> 00:27:46,520 Speaker 1: easier on yourself. And you don't take that all or 485 00:27:46,560 --> 00:27:49,800 Speaker 1: nothing approach where if you have one or two meals 486 00:27:49,960 --> 00:27:51,960 Speaker 1: or one where you over eight, you eat that whole 487 00:27:52,000 --> 00:27:54,640 Speaker 1: box of Girl Scout cookies. Okay, so now eat really 488 00:27:54,640 --> 00:27:57,240 Speaker 1: well for the rest of the day. Guess what. That's 489 00:27:57,280 --> 00:28:00,280 Speaker 1: how I do it, Because sometimes I do eat that 490 00:28:00,320 --> 00:28:03,800 Speaker 1: whole box of Girl Scout cookies and then I think, wow, 491 00:28:04,160 --> 00:28:06,800 Speaker 1: I need to really focus. If that happened at ten am, 492 00:28:07,640 --> 00:28:10,800 Speaker 1: which it could, Uh, I eat really well throughout the 493 00:28:10,840 --> 00:28:14,399 Speaker 1: rest of the day, right, try to. So it's total 494 00:28:14,400 --> 00:28:17,960 Speaker 1: cowards per day, and it's total cowards per week. So 495 00:28:18,160 --> 00:28:20,920 Speaker 1: don't take that all or nothing approach. And so many 496 00:28:20,960 --> 00:28:23,159 Speaker 1: people who are really struggling with their weight, and you're 497 00:28:23,200 --> 00:28:25,040 Speaker 1: listening and you're going, that's me. I get it. I 498 00:28:25,040 --> 00:28:27,399 Speaker 1: worked with so many and I was that person too. 499 00:28:27,800 --> 00:28:29,520 Speaker 1: But no, that you can get there, and it's a process. 500 00:28:30,119 --> 00:28:32,200 Speaker 1: It's a process, not easy right out of the gate. 501 00:28:33,240 --> 00:28:35,600 Speaker 1: But when you have that one meal that you get 502 00:28:35,640 --> 00:28:37,800 Speaker 1: really down on yourself and you're like, oh, I blew it, 503 00:28:38,240 --> 00:28:39,600 Speaker 1: don't blow it for the rest of the day. You 504 00:28:39,600 --> 00:28:43,240 Speaker 1: didn't blow it. Got all the rest of the day 505 00:28:43,400 --> 00:28:47,520 Speaker 1: to make healthy choices, So don't do that. Number nine 506 00:28:47,560 --> 00:28:49,320 Speaker 1: had to throw this in there. Your diet has an 507 00:28:49,400 --> 00:28:52,040 Speaker 1: end date. How many times have you heard that? But 508 00:28:52,080 --> 00:28:53,640 Speaker 1: how many times have you done it? For those of 509 00:28:53,640 --> 00:28:56,280 Speaker 1: you who are still you know, beating yourself up and 510 00:28:56,280 --> 00:29:00,240 Speaker 1: and and sacrificing and restricting yourself with these diet it's 511 00:29:01,280 --> 00:29:03,720 Speaker 1: you know when you do that. These diets are based 512 00:29:03,720 --> 00:29:05,640 Speaker 1: in science. The science that they're gonna show you on 513 00:29:05,640 --> 00:29:10,080 Speaker 1: the scale, the weight loss and low carb diets where 514 00:29:10,120 --> 00:29:13,080 Speaker 1: carbohydrates attract water molecules, you're gonna see it on the 515 00:29:13,080 --> 00:29:15,440 Speaker 1: scale because you're losing a lot of water. The problem 516 00:29:15,440 --> 00:29:17,480 Speaker 1: with so many of these diets is you not only 517 00:29:17,560 --> 00:29:19,800 Speaker 1: lose a little bit of fat and a lot of water, 518 00:29:19,920 --> 00:29:22,840 Speaker 1: but you lose muscle and when you lose muscle, you 519 00:29:22,880 --> 00:29:25,680 Speaker 1: lower your metabolism. So that's why when you go back 520 00:29:25,720 --> 00:29:28,880 Speaker 1: to eating the same way you ate before you started, 521 00:29:29,000 --> 00:29:31,720 Speaker 1: you still continue to gain weight slowly because you don't 522 00:29:31,720 --> 00:29:34,400 Speaker 1: want to lose muscle. You want to eat enough protein, 523 00:29:34,520 --> 00:29:37,640 Speaker 1: you want to strength train, and you want to stay 524 00:29:37,680 --> 00:29:42,160 Speaker 1: away from the restrictive diets that cause you to lose 525 00:29:42,240 --> 00:29:47,160 Speaker 1: muscle over the long term. All right, So end date, 526 00:29:47,560 --> 00:29:49,800 Speaker 1: start to eat and find foods. And that's how I'm 527 00:29:49,840 --> 00:29:52,600 Speaker 1: gonna pull this all home, pull it all together, is 528 00:29:52,640 --> 00:29:54,400 Speaker 1: you can figure out a way to eat and do 529 00:29:54,520 --> 00:29:58,240 Speaker 1: everything I'm talking about long term and be healthy and 530 00:29:58,320 --> 00:30:02,520 Speaker 1: be a healthy weight. Number ten, you're not drinking enough water. 531 00:30:03,040 --> 00:30:05,120 Speaker 1: If you've listened to other podcasts, I have done that 532 00:30:05,400 --> 00:30:07,640 Speaker 1: this when this topic comes up. I'm guilty of this 533 00:30:07,720 --> 00:30:10,959 Speaker 1: as well. I'm working on this every day. We need 534 00:30:11,000 --> 00:30:15,480 Speaker 1: to drink more water. Are you dehydrated or are you hungry? 535 00:30:15,880 --> 00:30:17,960 Speaker 1: And water is gonna fill you up? We need water. 536 00:30:19,040 --> 00:30:24,440 Speaker 1: Bodies are primarily made of water. And you see my 537 00:30:24,480 --> 00:30:28,760 Speaker 1: brain is I'm a little hungry. We need water. Maybe 538 00:30:28,760 --> 00:30:33,120 Speaker 1: I'm dehydrated working hard and how much We'll talk about 539 00:30:33,120 --> 00:30:36,080 Speaker 1: that another podcast. Just try to drink water throughout the day. 540 00:30:36,600 --> 00:30:38,280 Speaker 1: Just try to drink water. If you're not doing it 541 00:30:38,320 --> 00:30:40,080 Speaker 1: like I am, I know I don't need a number 542 00:30:40,160 --> 00:30:42,000 Speaker 1: right now for myself. I just know that I need 543 00:30:42,040 --> 00:30:46,120 Speaker 1: to do it more. And hunger and dehydration can be confusing. 544 00:30:46,800 --> 00:30:50,080 Speaker 1: And so again, not only are you going to combat 545 00:30:50,200 --> 00:30:53,000 Speaker 1: a lot of the hunger feelings, feelings of being hungry, 546 00:30:53,280 --> 00:30:55,720 Speaker 1: but you're gonna be putting a healthy thing in your body. 547 00:30:55,800 --> 00:30:58,719 Speaker 1: And should I say this when you drink water instead 548 00:30:58,720 --> 00:31:01,400 Speaker 1: of drinking something like a a soda or something that 549 00:31:01,560 --> 00:31:05,160 Speaker 1: is not as healthy for you. Now you've done three 550 00:31:05,200 --> 00:31:08,760 Speaker 1: great things. And these are why it seems so simple 551 00:31:09,440 --> 00:31:13,920 Speaker 1: and so like, who cares these these quote unquote small changes. 552 00:31:14,280 --> 00:31:18,480 Speaker 1: They are things like drinking more water, probably gonna eat 553 00:31:18,720 --> 00:31:22,680 Speaker 1: some less unhealthy stuff. You're gonna hydrate your body, which 554 00:31:22,720 --> 00:31:25,960 Speaker 1: is super important, and you're probably not gonna take in 555 00:31:26,360 --> 00:31:32,880 Speaker 1: something higher calorie. Okay, simple changes that go a long way. 556 00:31:33,280 --> 00:31:35,719 Speaker 1: All right, now we're on track here, This is this 557 00:31:35,800 --> 00:31:39,160 Speaker 1: is going well. Number eleven had to throw this one 558 00:31:39,200 --> 00:31:42,960 Speaker 1: into and it's listen, we are busy. I'm busy, but 559 00:31:43,000 --> 00:31:46,400 Speaker 1: we need to sit and eat whenever possible. Back to 560 00:31:46,440 --> 00:31:49,600 Speaker 1: the days of sitting with the family for breakfast, sitting 561 00:31:50,000 --> 00:31:53,480 Speaker 1: and eating a lunch. Now again, I get it, we're 562 00:31:53,520 --> 00:31:56,280 Speaker 1: all busy, but you know what if you're standing and 563 00:31:56,280 --> 00:31:58,160 Speaker 1: you're eating in the car all the time, and we 564 00:31:58,240 --> 00:32:00,080 Speaker 1: all need to revisit our lives and how big as 565 00:32:00,240 --> 00:32:06,560 Speaker 1: we are. So sitting and eating and being conscious. Back 566 00:32:06,600 --> 00:32:10,640 Speaker 1: to the B L T S people. Now, I travel 567 00:32:10,720 --> 00:32:14,040 Speaker 1: like crazy, I work like crazy, but I'm working on 568 00:32:14,080 --> 00:32:16,200 Speaker 1: all these things and you can too, So when we can, 569 00:32:16,280 --> 00:32:18,360 Speaker 1: it's just being conscious. It's sitting and saying, Okay, I'm 570 00:32:18,360 --> 00:32:20,800 Speaker 1: gonna sit, I'm gonna eat myself and maybe five minutes 571 00:32:20,840 --> 00:32:24,120 Speaker 1: you have but sit, don't do it in the car. 572 00:32:24,480 --> 00:32:26,920 Speaker 1: Whenever you can, and whenever you can do with the family. 573 00:32:26,960 --> 00:32:29,080 Speaker 1: That's why I said with the treats, and you have time, 574 00:32:29,560 --> 00:32:32,640 Speaker 1: take fifteen twenty minutes after dinner on a summer night 575 00:32:32,720 --> 00:32:34,920 Speaker 1: or whenever and go out with the family and and 576 00:32:35,000 --> 00:32:39,480 Speaker 1: have the ice cream, but consciously eat because that goes 577 00:32:39,520 --> 00:32:42,080 Speaker 1: back to the awareness. The first thing. I'm pulling this 578 00:32:42,160 --> 00:32:44,560 Speaker 1: all together. It's like when I did stand up comedy, 579 00:32:44,760 --> 00:32:48,200 Speaker 1: bringing it all back all right. So I gotta be 580 00:32:48,240 --> 00:32:50,720 Speaker 1: aware of what you eat and when you don't sit 581 00:32:50,760 --> 00:32:52,880 Speaker 1: and do it, and you're so busy you're not even 582 00:32:52,880 --> 00:32:56,120 Speaker 1: aware of what you're putting in your mouth. All right now, 583 00:32:56,160 --> 00:32:59,920 Speaker 1: I did leave this one to the end and as 584 00:33:00,000 --> 00:33:02,680 Speaker 1: to be confusing, but not. And this is where I 585 00:33:02,720 --> 00:33:05,600 Speaker 1: would argue my show is so different because you're not 586 00:33:05,600 --> 00:33:07,680 Speaker 1: going to hear this pretty much anywhere else other than 587 00:33:07,880 --> 00:33:12,600 Speaker 1: super smart people like Stephen Guiana. So hard to pronounce 588 00:33:12,760 --> 00:33:17,400 Speaker 1: our Stefan, I should say, uh, Stephen Gulian a just 589 00:33:17,480 --> 00:33:22,440 Speaker 1: super smart PhD researcher, hungry brain, amazing book. Uh. And 590 00:33:22,600 --> 00:33:26,120 Speaker 1: in that he talks about something called the buffet effect. 591 00:33:26,280 --> 00:33:28,840 Speaker 1: So the number twelve, and this is gonna be confusing, 592 00:33:28,880 --> 00:33:33,000 Speaker 1: but I'm listen the latest greatest ideas and research and 593 00:33:33,080 --> 00:33:35,560 Speaker 1: studies and advice. That's what you get here. You have 594 00:33:35,600 --> 00:33:39,320 Speaker 1: too much variety in your diet. You go, wait a minute, 595 00:33:40,440 --> 00:33:44,320 Speaker 1: variety is good. You're absolutely right, You're absolutely right. But 596 00:33:44,320 --> 00:33:46,920 Speaker 1: this is the difference between me and so many others 597 00:33:46,920 --> 00:33:51,719 Speaker 1: in this industry. I get, like the way you need 598 00:33:51,760 --> 00:33:55,200 Speaker 1: to implement it slowly in over time, so the buffet effects. 599 00:33:55,240 --> 00:33:57,560 Speaker 1: So their studies, let me read you this right from 600 00:33:57,800 --> 00:34:02,160 Speaker 1: several independent researchers using various methods had confirmed that we 601 00:34:02,240 --> 00:34:05,120 Speaker 1: tend to eat more total food and gain weight when 602 00:34:05,160 --> 00:34:07,840 Speaker 1: we are presented with a large variety of foods. And 603 00:34:07,840 --> 00:34:10,080 Speaker 1: this goes a long way towards explaining what researchers called 604 00:34:10,120 --> 00:34:12,239 Speaker 1: the bife effect. And this makes sense people you go 605 00:34:12,280 --> 00:34:14,880 Speaker 1: to a you know, a party, and there's all these options. 606 00:34:15,800 --> 00:34:17,839 Speaker 1: So I just want to I wanted to end with 607 00:34:17,880 --> 00:34:21,120 Speaker 1: this because it's actually super helpful because when you study 608 00:34:21,160 --> 00:34:24,520 Speaker 1: people and I throw myself into this group who maintain 609 00:34:24,560 --> 00:34:27,880 Speaker 1: a healthy weight long term, we tend to eat the 610 00:34:27,920 --> 00:34:31,480 Speaker 1: same foods. And I've talked about this in other shows, 611 00:34:32,200 --> 00:34:33,840 Speaker 1: and I'm gonna say why this is flawed for me 612 00:34:33,880 --> 00:34:36,160 Speaker 1: too and how I'm trying to improve upon that. But 613 00:34:36,200 --> 00:34:39,759 Speaker 1: when it comes to being like, what are we going 614 00:34:39,800 --> 00:34:42,359 Speaker 1: to be able to control what we can right? We're 615 00:34:42,400 --> 00:34:45,560 Speaker 1: not perfect and we can always be improving. And that's 616 00:34:45,560 --> 00:34:47,040 Speaker 1: why I left this to the last because I can 617 00:34:47,080 --> 00:34:49,760 Speaker 1: be improving on this too. But I generally have three 618 00:34:50,640 --> 00:34:53,080 Speaker 1: meals for each of my five to six meals that 619 00:34:53,120 --> 00:34:56,560 Speaker 1: I rotate, and in honesty, it's I can eat them 620 00:34:56,560 --> 00:34:58,799 Speaker 1: at any time per day. So in other words, I 621 00:34:58,920 --> 00:35:02,239 Speaker 1: have you know, salads, I have the protein shake, I 622 00:35:02,320 --> 00:35:04,920 Speaker 1: have my egg omelet, I have my oatmeal, So I 623 00:35:04,960 --> 00:35:08,400 Speaker 1: don't have a huge, wide variety of foods that I 624 00:35:08,480 --> 00:35:12,480 Speaker 1: eat from to maintain a healthy weight. Now, I know 625 00:35:12,760 --> 00:35:15,560 Speaker 1: that I'm trying to get as much variation within that, 626 00:35:15,680 --> 00:35:17,960 Speaker 1: but we gotta start somewhere people. So in other words, 627 00:35:18,880 --> 00:35:23,480 Speaker 1: when people figure it out when it comes to getting 628 00:35:23,480 --> 00:35:25,960 Speaker 1: to the weight they want to be, it just makes 629 00:35:25,960 --> 00:35:28,600 Speaker 1: complete common sense that a if you're varying the foods 630 00:35:28,600 --> 00:35:31,160 Speaker 1: you eat, you don't know oftentimes how many calories are 631 00:35:31,160 --> 00:35:33,240 Speaker 1: in them. You know, That's what I love about people 632 00:35:33,280 --> 00:35:36,040 Speaker 1: counting calories and macronutrients and listen, there are programs that 633 00:35:36,120 --> 00:35:38,279 Speaker 1: work for that. I get that. But if you're out 634 00:35:38,320 --> 00:35:42,000 Speaker 1: and about and you generally eat the same thing at 635 00:35:42,000 --> 00:35:44,400 Speaker 1: the same place, you know how it affects your body, 636 00:35:44,760 --> 00:35:47,399 Speaker 1: You generally know how it's going to affect your weight. 637 00:35:47,719 --> 00:35:52,319 Speaker 1: The more various this is common sense with science. That's 638 00:35:52,320 --> 00:35:55,840 Speaker 1: what this show is about, common sense with science and honesty, 639 00:35:56,280 --> 00:35:59,920 Speaker 1: pulling it all together, pulling it all back now, common sense, 640 00:36:00,160 --> 00:36:02,920 Speaker 1: science and honesty. So yes, I want to eat more 641 00:36:03,000 --> 00:36:06,000 Speaker 1: varied foods because I know if I eat many different 642 00:36:06,000 --> 00:36:09,560 Speaker 1: types of fruits and vegetables, I'm gonna be the healthiest 643 00:36:09,600 --> 00:36:12,200 Speaker 1: I can be. But but it's a marathon, not a sprint. 644 00:36:13,000 --> 00:36:17,799 Speaker 1: So for now, I've got my oatmeal with blueberries and 645 00:36:17,840 --> 00:36:20,600 Speaker 1: flax seeds and too hard boiled eggs, and I eat 646 00:36:20,640 --> 00:36:24,800 Speaker 1: that really frequently. And I've got the salads with different 647 00:36:24,840 --> 00:36:28,200 Speaker 1: proteins on top, and I eat those frequently. And I've 648 00:36:28,200 --> 00:36:30,799 Speaker 1: got my protein shapes when I'm super busy. But I 649 00:36:30,800 --> 00:36:33,280 Speaker 1: want to eat real food whenever possible. So that's the point. 650 00:36:33,920 --> 00:36:40,320 Speaker 1: And here is how gonna end this show. Just like exercise, 651 00:36:40,320 --> 00:36:42,160 Speaker 1: when people say they don't like exercise, what are they 652 00:36:42,200 --> 00:36:46,319 Speaker 1: really saying. They haven't found the exercise they like. And 653 00:36:46,320 --> 00:36:49,319 Speaker 1: there's so many different ways to get your heart rate up, 654 00:36:49,680 --> 00:36:53,880 Speaker 1: and so many different methods to strength train, and you're 655 00:36:53,880 --> 00:36:57,560 Speaker 1: gonna find what works for you. The same exact principle 656 00:36:57,719 --> 00:37:01,520 Speaker 1: applies to food. And that's the problem with these diets. 657 00:37:02,440 --> 00:37:04,520 Speaker 1: There are so many different healthy foods, and I have 658 00:37:04,600 --> 00:37:07,759 Speaker 1: experimented with my kids to find and they're different. They're 659 00:37:07,760 --> 00:37:10,319 Speaker 1: totally different. I have two boys totally different in their 660 00:37:10,360 --> 00:37:14,360 Speaker 1: likes and dislikes. But I didn't give up and say, okay, 661 00:37:14,360 --> 00:37:18,120 Speaker 1: now you can have you know who knows free do's 662 00:37:18,440 --> 00:37:22,600 Speaker 1: or healthy things. I kept experimenting and then it changes 663 00:37:22,640 --> 00:37:27,040 Speaker 1: over time. So this is such an important concept. You 664 00:37:27,080 --> 00:37:29,640 Speaker 1: have to keep experimenting, just like you did with exercise. 665 00:37:29,680 --> 00:37:34,080 Speaker 1: If you found what you like, and just like with food, 666 00:37:34,160 --> 00:37:36,440 Speaker 1: you're going to, you know, find things you don't like, 667 00:37:36,560 --> 00:37:40,080 Speaker 1: but that doesn't mean you don't like healthy foods. And 668 00:37:40,640 --> 00:37:42,560 Speaker 1: at the end of the day, we want to have 669 00:37:42,680 --> 00:37:46,520 Speaker 1: variation in both. But let's give it time. I'm not 670 00:37:46,560 --> 00:37:49,360 Speaker 1: asking everyone to do yo. If you hate yoga, you 671 00:37:49,400 --> 00:37:51,000 Speaker 1: don't have to do yoga, but you should probably do 672 00:37:51,040 --> 00:37:54,280 Speaker 1: something with flexibility and things like that. Five Components of fitness. 673 00:37:54,400 --> 00:37:57,520 Speaker 1: Listen to that podcast, so you find what works for you, 674 00:37:57,800 --> 00:38:01,600 Speaker 1: but that doesn't change the fun to mentals, doesn't change 675 00:38:01,640 --> 00:38:05,240 Speaker 1: the calories in, calories out, doesn't change that being skinny 676 00:38:05,360 --> 00:38:08,520 Speaker 1: means you're healthy. No, So we're not gonna let the 677 00:38:08,560 --> 00:38:12,359 Speaker 1: headlines and the bad science obview skate what it means 678 00:38:12,360 --> 00:38:14,719 Speaker 1: to be healthy. So you're gonna find what works for 679 00:38:14,719 --> 00:38:18,000 Speaker 1: you with the exercise. With healthy eating, you can apply 680 00:38:18,080 --> 00:38:20,680 Speaker 1: some of these principles if you're not doing them, and 681 00:38:20,680 --> 00:38:26,120 Speaker 1: they can make you healthier. That's awesome. Enough said, Enough said, 682 00:38:27,920 --> 00:38:30,640 Speaker 1: Thank you for listening. I need to go eat. I 683 00:38:30,680 --> 00:38:33,920 Speaker 1: can feel my brain works on glucose. I didn't need 684 00:38:34,040 --> 00:38:35,960 Speaker 1: enough at the start of the day. No one's perfect. 685 00:38:36,480 --> 00:38:39,600 Speaker 1: All right, thank you for listening. I am Tom Holland. 686 00:38:39,760 --> 00:38:43,440 Speaker 1: This is Fitness Disrupted. Please rate the show. We are 687 00:38:43,520 --> 00:38:45,560 Speaker 1: really getting up there with the ratings and and it's 688 00:38:45,680 --> 00:38:47,680 Speaker 1: super helpful, so thank you for that. To all of 689 00:38:47,680 --> 00:38:48,960 Speaker 1: you who have done that, if you could take a 690 00:38:48,960 --> 00:38:51,000 Speaker 1: second or two and do that as well, thank you 691 00:38:51,040 --> 00:38:54,279 Speaker 1: so much. Leave questions, leave comments. I will answer them 692 00:38:54,280 --> 00:38:58,439 Speaker 1: in future shows. Tom h Fit is my Instagram. Tom 693 00:38:58,560 --> 00:39:01,080 Speaker 1: h fit is my Twitter and you can go to 694 00:39:01,080 --> 00:39:03,800 Speaker 1: Fitness Disrupted dot com and email me right through the 695 00:39:03,800 --> 00:39:06,319 Speaker 1: show and see more about me as well. Thank you. 696 00:39:06,400 --> 00:39:09,279 Speaker 1: I so appreciate you listening. Tell a friend, share the show, 697 00:39:09,440 --> 00:39:11,160 Speaker 1: share it on social media. I love to see that 698 00:39:11,239 --> 00:39:13,879 Speaker 1: tag fitness disrupted. By the way, I gotta start saying 699 00:39:13,920 --> 00:39:17,000 Speaker 1: that hashtag fitness disrupted. Let's get that going. Thank you. 700 00:39:17,160 --> 00:39:19,560 Speaker 1: I want you to be as healthy as possible. Bring 701 00:39:19,560 --> 00:39:21,760 Speaker 1: it all together here. There are three things we can control, 702 00:39:22,000 --> 00:39:24,160 Speaker 1: how much we move, what we put in our mouths, 703 00:39:24,160 --> 00:39:28,240 Speaker 1: and our attitude. And that is awesome. I'm Tom Holland. 704 00:39:28,520 --> 00:39:38,759 Speaker 1: This is Fitness Disrupted. Believe in yourself. Fitness Disrupted is 705 00:39:38,800 --> 00:39:42,279 Speaker 1: a production of I heart Radio. For more podcasts from 706 00:39:42,280 --> 00:39:46,000 Speaker 1: my heart Radio, visit the i heart Radio app, Apple Podcasts, 707 00:39:46,280 --> 00:39:48,440 Speaker 1: or wherever you listen to your favorite shows.