1 00:00:00,800 --> 00:00:05,080 Speaker 1: Welcome to Fitness Disrupted, a production of My Heart Radio. 2 00:00:08,680 --> 00:00:13,880 Speaker 1: I am Tom Holland, and this is fitness disrupted. When 3 00:00:13,880 --> 00:00:17,919 Speaker 1: it comes to the health and wellness industry, I would 4 00:00:17,960 --> 00:00:23,079 Speaker 1: argue there are two four letter words bulk when it 5 00:00:23,079 --> 00:00:26,840 Speaker 1: comes to the fear of putting on muscle and die. 6 00:00:27,600 --> 00:00:32,240 Speaker 1: Fear of bulk and going on crazy diets, I would argue, 7 00:00:32,360 --> 00:00:36,800 Speaker 1: in my experience, are two of the main reasons people 8 00:00:36,880 --> 00:00:42,239 Speaker 1: fail to see results and fail to achieve their healthiest bodies. 9 00:00:42,840 --> 00:00:47,120 Speaker 1: And that's a problem. And both of those fears and 10 00:00:47,360 --> 00:00:51,000 Speaker 1: terms have been around forever and it will continue to 11 00:00:51,000 --> 00:00:54,760 Speaker 1: be around because there will always be in my opinion, 12 00:00:54,960 --> 00:00:59,240 Speaker 1: Charlottean's who will profit off of those fears because fears 13 00:00:59,240 --> 00:01:03,080 Speaker 1: are profitable. Fears are profitable when it comes to fitness. 14 00:01:03,200 --> 00:01:06,399 Speaker 1: I could have made a killing many years ago by 15 00:01:06,440 --> 00:01:08,880 Speaker 1: playing into those fears, but unfortunately I have a conscience 16 00:01:09,319 --> 00:01:13,360 Speaker 1: and unfortunately I study the science. And if you do 17 00:01:13,520 --> 00:01:15,520 Speaker 1: both of those things you have If you have a 18 00:01:15,560 --> 00:01:19,920 Speaker 1: conscience and you study science, then you can't play into 19 00:01:19,959 --> 00:01:24,440 Speaker 1: those fears. And many of the people who promote the 20 00:01:24,480 --> 00:01:30,200 Speaker 1: bulk myth and push crazy diets, they profit and they 21 00:01:30,240 --> 00:01:33,720 Speaker 1: sound smart. It's incredible to me. You know, throw in 22 00:01:33,760 --> 00:01:37,039 Speaker 1: a couple of big words, and you sound smart when 23 00:01:37,040 --> 00:01:41,360 Speaker 1: it comes to exercise science and nutrition. And that's the problem. 24 00:01:41,520 --> 00:01:45,520 Speaker 1: And there are many doctors, many doctors pushing these type 25 00:01:45,520 --> 00:01:47,640 Speaker 1: of books. And in a second, I'm going to list 26 00:01:47,680 --> 00:01:52,600 Speaker 1: twenty diets. Twenty some of them are absolutely nuts. The 27 00:01:52,640 --> 00:01:56,800 Speaker 1: last five I believe will be shocking to some people. 28 00:01:58,840 --> 00:02:01,240 Speaker 1: But I have to go act to a show I 29 00:02:01,280 --> 00:02:03,720 Speaker 1: did with a person I have the utmost respectful for, 30 00:02:03,800 --> 00:02:06,000 Speaker 1: Matt Fitzgerald, and I think he's coming out with like 31 00:02:06,040 --> 00:02:07,840 Speaker 1: two more books, like I don't even know how many 32 00:02:07,840 --> 00:02:12,160 Speaker 1: he's written. But he is a nutrition guru, an endurance athlete, 33 00:02:12,240 --> 00:02:15,800 Speaker 1: and writer guru about those sports triathlon, running, so smart 34 00:02:16,280 --> 00:02:18,560 Speaker 1: and I had him on way back at the start 35 00:02:18,560 --> 00:02:20,240 Speaker 1: of this show. And if you miss that show, and 36 00:02:20,240 --> 00:02:23,040 Speaker 1: I will list a bunch that correlate to this topic 37 00:02:23,360 --> 00:02:25,720 Speaker 1: of my six week diet reset. And I should say 38 00:02:25,960 --> 00:02:31,080 Speaker 1: right off the bat that diet is in quotation marks, okay, 39 00:02:31,160 --> 00:02:35,080 Speaker 1: because I don't believe in diets, but we have to 40 00:02:35,160 --> 00:02:36,880 Speaker 1: use the term. And I will give you the one 41 00:02:37,600 --> 00:02:42,559 Speaker 1: I follow. But it's not a diet, it's not deprivation diet. Deprivation. 42 00:02:42,840 --> 00:02:44,960 Speaker 1: That's not what it's about. And I will talk more 43 00:02:44,960 --> 00:02:48,280 Speaker 1: about that. It's not gonna be a long show. And 44 00:02:48,400 --> 00:02:52,320 Speaker 1: my six week plan is not complex at all because 45 00:02:52,320 --> 00:02:57,720 Speaker 1: it shouldn't be. But it's sustainable, and it's based in science, 46 00:02:57,840 --> 00:03:01,760 Speaker 1: and it's flexible, all right. So Matt Fitzgerald, though, said 47 00:03:03,120 --> 00:03:06,760 Speaker 1: the sheer number of diets should be a major sign 48 00:03:07,440 --> 00:03:10,480 Speaker 1: to everyone that there is no one way because they 49 00:03:10,480 --> 00:03:13,359 Speaker 1: are so contradictory. But they all claim to be the 50 00:03:13,440 --> 00:03:18,480 Speaker 1: one way, and truthfully, bulk and diet, it's it's just 51 00:03:19,320 --> 00:03:23,720 Speaker 1: for someone who has had to you know, listen, I 52 00:03:23,760 --> 00:03:25,560 Speaker 1: get it. I'm in the industry, but the number of 53 00:03:25,600 --> 00:03:29,359 Speaker 1: friends and and clients and over the years who are 54 00:03:29,560 --> 00:03:31,800 Speaker 1: telling me about these diets and what do I think? 55 00:03:31,840 --> 00:03:34,320 Speaker 1: And I'm like, oh my gosh, I get it, you're 56 00:03:34,400 --> 00:03:41,080 Speaker 1: looking for that solution. But it drives me nuts when 57 00:03:41,120 --> 00:03:48,160 Speaker 1: people profit off of your hardships. Essentially, they ask you 58 00:03:48,240 --> 00:03:52,040 Speaker 1: to cut out entire food groups and to struggle for 59 00:03:52,080 --> 00:03:55,320 Speaker 1: weeks on end, and to feel like garbage as you're 60 00:03:55,360 --> 00:04:00,080 Speaker 1: doing it, and and to what end they make money? 61 00:04:00,680 --> 00:04:03,560 Speaker 1: You feel like garbage, You lose weight short term because 62 00:04:03,600 --> 00:04:10,480 Speaker 1: they all work short term, because they are all lower 63 00:04:10,600 --> 00:04:14,360 Speaker 1: calories short term. That's why you feel like garbage people 64 00:04:15,040 --> 00:04:20,200 Speaker 1: for a short amount of time. Is that really healthy? 65 00:04:20,360 --> 00:04:26,000 Speaker 1: Is that the way you want to live? No, hopefully not. 66 00:04:26,600 --> 00:04:28,400 Speaker 1: That's not the way I want you to go through it. 67 00:04:28,480 --> 00:04:31,760 Speaker 1: And here's the here's the takeaway, really early on in 68 00:04:31,760 --> 00:04:34,960 Speaker 1: the podcast, you don't have to you don't have to, 69 00:04:36,160 --> 00:04:38,039 Speaker 1: you don't have to feel like garbage, and you don't 70 00:04:38,080 --> 00:04:41,000 Speaker 1: have to eat one way. Shocking. I'm not gonna tell 71 00:04:41,040 --> 00:04:44,839 Speaker 1: you one way. My six week plan has flexibility, as 72 00:04:44,880 --> 00:04:49,839 Speaker 1: I just said, and that's super important. Okay, let's do 73 00:04:49,880 --> 00:04:52,960 Speaker 1: the quick break, first of two. Quick break. When we 74 00:04:53,000 --> 00:04:55,680 Speaker 1: come back, i'm gonna give you fun things. So a 75 00:04:55,720 --> 00:04:58,960 Speaker 1: couple of quick stats on the weight loss industry may 76 00:04:59,040 --> 00:05:02,039 Speaker 1: or may not surprise you. I'm gonna give you twenty 77 00:05:01,600 --> 00:05:06,919 Speaker 1: twenty diets to show you how nuts this world is. 78 00:05:07,040 --> 00:05:21,880 Speaker 1: We'll be right back. All right, we're back. I'm gonna 79 00:05:21,920 --> 00:05:26,440 Speaker 1: give you my six week diet reset, which listen, work 80 00:05:26,520 --> 00:05:29,919 Speaker 1: for me, works for so many people. It's not in 81 00:05:29,960 --> 00:05:33,279 Speaker 1: a book yet, it's not in anything. It's just my 82 00:05:33,440 --> 00:05:39,200 Speaker 1: way of helping people start that habit. Okay, figure out 83 00:05:39,279 --> 00:05:42,800 Speaker 1: a lifelong eating plant. It doesn't end at six weeks, 84 00:05:42,880 --> 00:05:47,240 Speaker 1: it starts at six weeks. Holy shocking concept, right all right? 85 00:05:47,320 --> 00:05:51,560 Speaker 1: Weight loss industry seventy two billion dollars, and I think 86 00:05:51,560 --> 00:05:53,760 Speaker 1: that number is low. I think that number is low. 87 00:05:54,160 --> 00:05:58,280 Speaker 1: Seventy two billion in the weight loss industry. But two 88 00:05:58,360 --> 00:06:02,520 Speaker 1: thirds of the population are overweight or obese. Many of you, 89 00:06:02,680 --> 00:06:04,839 Speaker 1: most of you are struggling. Who are listening to the show. 90 00:06:04,880 --> 00:06:09,279 Speaker 1: That's why you're listening. And a huge part of the 91 00:06:09,279 --> 00:06:13,400 Speaker 1: problem are the twenty just a twenty I'm pulled twenty 92 00:06:13,880 --> 00:06:19,400 Speaker 1: diets that are out there, and again so many of them. 93 00:06:19,400 --> 00:06:21,480 Speaker 1: Some are just completely nuts and you write them off immediately, 94 00:06:21,560 --> 00:06:24,200 Speaker 1: or you should, but the problem is people don't, and 95 00:06:24,200 --> 00:06:27,960 Speaker 1: then the other ones again pushed by doctors. Now I'm 96 00:06:28,000 --> 00:06:29,919 Speaker 1: not here to bash doctors, but I am here to 97 00:06:29,920 --> 00:06:34,159 Speaker 1: give you facts. A really interesting line that you should 98 00:06:34,160 --> 00:06:36,599 Speaker 1: think about is what does it say before you know? 99 00:06:36,640 --> 00:06:40,479 Speaker 1: I've done so many fitness programs, DVD s, Supreme ninety Day, 100 00:06:40,520 --> 00:06:44,919 Speaker 1: the apps, diet Workout, you know, so many different plans. Uh, 101 00:06:45,080 --> 00:06:47,720 Speaker 1: what do they say at the beginning before starting? He 102 00:06:47,800 --> 00:06:50,840 Speaker 1: died in exercise program? Consult your doctor? Do you know 103 00:06:50,880 --> 00:06:55,440 Speaker 1: what many courses in diet and exercise. Doctors have pretty 104 00:06:55,520 --> 00:07:00,200 Speaker 1: much zero. It depends on their specialty, but pretty much 105 00:07:00,279 --> 00:07:05,800 Speaker 1: zero healthy eating an exercise. Now, of course your heart 106 00:07:05,800 --> 00:07:08,200 Speaker 1: is an important muscle. Cardiologist, you know, you want to 107 00:07:08,240 --> 00:07:10,920 Speaker 1: be sure you don't have any uh, you know, underlying 108 00:07:11,040 --> 00:07:14,000 Speaker 1: issues before you start. But when it comes to actual 109 00:07:14,840 --> 00:07:19,960 Speaker 1: programming of exercise and diets and nutrition, pretty much zero. 110 00:07:21,000 --> 00:07:24,120 Speaker 1: Interesting thought, right, there's an there is a reason why 111 00:07:24,200 --> 00:07:27,080 Speaker 1: two thirds of the population are overweight or obese and 112 00:07:27,160 --> 00:07:32,920 Speaker 1: getting weaker and weaker, and that's part of it. Okay. 113 00:07:33,560 --> 00:07:36,400 Speaker 1: Another interesting fact though, and I found this very interesting 114 00:07:36,480 --> 00:07:38,680 Speaker 1: in preparing for the show. And I've heard, you know, 115 00:07:39,360 --> 00:07:42,080 Speaker 1: seeing kind of these numbers, but when you really take 116 00:07:42,120 --> 00:07:43,960 Speaker 1: a look at it, the number of people on a diet, 117 00:07:44,000 --> 00:07:47,520 Speaker 1: according to some research in the United States, is actually decreasing. 118 00:07:47,920 --> 00:07:52,240 Speaker 1: They say the peak was around and there has been 119 00:07:52,240 --> 00:07:56,760 Speaker 1: a decline to only two So you go, what is 120 00:07:56,760 --> 00:07:59,040 Speaker 1: a reason for that? What is the reason for that? 121 00:07:59,080 --> 00:08:01,720 Speaker 1: Is that a good thing? Well, two thirds of the part, 122 00:08:01,760 --> 00:08:05,440 Speaker 1: so we're getting heavier and heavier and less people are 123 00:08:05,520 --> 00:08:08,160 Speaker 1: going on a diet. So off the top, I would say, well, 124 00:08:08,200 --> 00:08:10,480 Speaker 1: that's a good thing, maybe, right, because people aren't going 125 00:08:10,560 --> 00:08:13,800 Speaker 1: on those diets. But I think it's not a good thing. 126 00:08:14,600 --> 00:08:17,920 Speaker 1: I think people have started to give up. I think 127 00:08:18,280 --> 00:08:21,600 Speaker 1: people are still on the diets. There's still, you know, 128 00:08:21,720 --> 00:08:24,239 Speaker 1: a huge percentage of people, and I would argue larger 129 00:08:24,280 --> 00:08:26,920 Speaker 1: than that number that are still on diets. But we 130 00:08:26,960 --> 00:08:29,520 Speaker 1: have things like bariatric surgeries, so people are going to 131 00:08:29,640 --> 00:08:33,280 Speaker 1: the surgical method right. Those are up about ten in 132 00:08:33,320 --> 00:08:38,600 Speaker 1: the last decad alone. And then a really tough topic 133 00:08:38,679 --> 00:08:40,720 Speaker 1: to talk about, although I tackled it at the start 134 00:08:41,000 --> 00:08:43,720 Speaker 1: in one episode one podcast, and I'll do it again. 135 00:08:43,960 --> 00:08:48,600 Speaker 1: Size acceptance, that's a problem. You should always love yourself, 136 00:08:48,760 --> 00:08:50,280 Speaker 1: as I said in that episode. I want to get 137 00:08:50,320 --> 00:08:53,320 Speaker 1: deep into this in this one, but a lot of 138 00:08:53,320 --> 00:08:56,600 Speaker 1: people are saying I'm okay being overweight, and as I've 139 00:08:56,600 --> 00:08:59,880 Speaker 1: talked about, there are just so many health complications that 140 00:09:00,000 --> 00:09:03,480 Speaker 1: arise out of that. That is not to say that 141 00:09:03,559 --> 00:09:07,040 Speaker 1: you shouldn't love yourself whether you are, you know, twenty 142 00:09:07,080 --> 00:09:10,200 Speaker 1: pounds or seven pounds, but I want you to be 143 00:09:10,280 --> 00:09:12,600 Speaker 1: your healthiest weight so you can live your healthiest life. 144 00:09:12,600 --> 00:09:14,719 Speaker 1: But I think a lot of people are going forget it. 145 00:09:15,080 --> 00:09:17,280 Speaker 1: I've been told that it's not a big deal, and 146 00:09:17,280 --> 00:09:21,240 Speaker 1: there are those myths about excess weight just not true, 147 00:09:21,360 --> 00:09:24,559 Speaker 1: and a lot of people have given up and that 148 00:09:25,760 --> 00:09:28,080 Speaker 1: is what makes me nuts. And that is what my 149 00:09:28,200 --> 00:09:31,160 Speaker 1: show and all that I do is about, is saying 150 00:09:31,360 --> 00:09:33,600 Speaker 1: it is not about your genetics, that you don't have 151 00:09:33,640 --> 00:09:38,439 Speaker 1: a death sentence literally because of genetics and things like that. 152 00:09:38,720 --> 00:09:41,200 Speaker 1: You can change at all. You just have to follow 153 00:09:41,240 --> 00:09:44,000 Speaker 1: the right plan, which is a huge part of the 154 00:09:44,000 --> 00:09:46,640 Speaker 1: problem with the diets. They're the wrong plan. You are 155 00:09:46,720 --> 00:09:51,280 Speaker 1: following the wrong directions to get to your destination. Okay, 156 00:09:51,320 --> 00:09:56,040 Speaker 1: another interesting statistic. Sevent of Americans claimed to be trying 157 00:09:56,080 --> 00:10:00,600 Speaker 1: to eat healthier and they say claimed be on the diet. 158 00:10:01,120 --> 00:10:07,720 Speaker 1: Now a probably true. Probably true, But what does that mean? 159 00:10:07,760 --> 00:10:11,280 Speaker 1: How often? You know? I talked to enough people to 160 00:10:11,360 --> 00:10:15,880 Speaker 1: know that many people failed to see the calorie expenditure 161 00:10:16,000 --> 00:10:20,520 Speaker 1: intake model and think that because they make one healthy 162 00:10:20,600 --> 00:10:23,640 Speaker 1: choice in seven days that the weight should be dropping 163 00:10:23,679 --> 00:10:27,760 Speaker 1: off or two or three. And my plan will totally 164 00:10:27,800 --> 00:10:32,360 Speaker 1: help fix that. All right, here's a final I got 165 00:10:32,360 --> 00:10:37,400 Speaker 1: two more points. Second to last, really interesting statistic. Prescription 166 00:10:37,480 --> 00:10:41,440 Speaker 1: obesity drugs. It's about a six fifty five million dollar market. 167 00:10:41,920 --> 00:10:45,880 Speaker 1: It's been flat for years and some of the newest 168 00:10:45,920 --> 00:10:49,760 Speaker 1: drugs don't need to mention them. They haven't kind of 169 00:10:49,800 --> 00:10:54,400 Speaker 1: gained traction as this article said, and no new obesity 170 00:10:54,480 --> 00:10:58,080 Speaker 1: drugs are expected to enter the market and gain FDA 171 00:10:58,120 --> 00:11:03,400 Speaker 1: approval before twenty two. That's a good thing to me, 172 00:11:03,920 --> 00:11:06,600 Speaker 1: and I have said since the beginning of time when 173 00:11:06,600 --> 00:11:09,080 Speaker 1: I started in this industry. There will never be a 174 00:11:09,080 --> 00:11:15,800 Speaker 1: pill that doesn't come with huge consequences side effects. That's 175 00:11:15,800 --> 00:11:18,920 Speaker 1: good news, that's not bad news. We want to exercise, 176 00:11:19,800 --> 00:11:22,560 Speaker 1: we want to move. If you are skinny, that doesn't 177 00:11:22,600 --> 00:11:25,640 Speaker 1: mean you're mentally okay, that doesn't mean you're healthy on 178 00:11:25,679 --> 00:11:28,679 Speaker 1: the inside. So yes, you go, well, you're contradicting yourself. No, 179 00:11:28,760 --> 00:11:33,520 Speaker 1: I want you to be a healthy weight, but I 180 00:11:33,600 --> 00:11:35,720 Speaker 1: want you to move. There are too many other things 181 00:11:35,760 --> 00:11:37,920 Speaker 1: that comes from eating healthy as I will talk about 182 00:11:38,200 --> 00:11:45,439 Speaker 1: and exercise. And finally, kind of interesting of men in 183 00:11:45,480 --> 00:11:49,960 Speaker 1: the United States are overweight of women, but membership in 184 00:11:49,960 --> 00:11:52,839 Speaker 1: weight loss programs, who do you think go they're dominated 185 00:11:52,840 --> 00:11:56,880 Speaker 1: by women. Of people that go to weight watch women, 186 00:11:57,960 --> 00:12:00,439 Speaker 1: so a lot of men. No surprise you guys listening. 187 00:12:00,880 --> 00:12:04,280 Speaker 1: It's a lot easier the sexist thing. Be the first 188 00:12:04,320 --> 00:12:09,120 Speaker 1: to admit that easier for men to be overweight in 189 00:12:09,200 --> 00:12:14,200 Speaker 1: society than women, just as truth of fact. Not okay, 190 00:12:14,400 --> 00:12:19,240 Speaker 1: men die earlier as a result as a result. Okay, wait, 191 00:12:19,280 --> 00:12:23,720 Speaker 1: around our midsections as as men, not good, the worst 192 00:12:23,720 --> 00:12:26,600 Speaker 1: place we can carry it. All right, let's get to it. 193 00:12:26,720 --> 00:12:29,200 Speaker 1: Let's get to these diets. This is great, all right. 194 00:12:29,480 --> 00:12:32,840 Speaker 1: So I'm just gonna list them because it should serve 195 00:12:33,840 --> 00:12:38,920 Speaker 1: as a sign that this is nuts, that these diets 196 00:12:39,320 --> 00:12:42,320 Speaker 1: don't work long term. So let's just let's just list them. 197 00:12:42,400 --> 00:12:45,040 Speaker 1: I got twenty. I'm gonna list most and then some. 198 00:12:45,120 --> 00:12:47,400 Speaker 1: I'll give you a little a little breakdown of what 199 00:12:47,480 --> 00:12:51,560 Speaker 1: they are. So here we go. We've got the paleo diet, 200 00:12:51,960 --> 00:12:55,920 Speaker 1: the vegan diet, the low carb diet, the Ducan diet, 201 00:12:56,480 --> 00:13:01,280 Speaker 1: the Ultra low fat diet, Atkins Diet, h c G diet, 202 00:13:01,679 --> 00:13:05,200 Speaker 1: the zone diet. You've got slim fast, You've got the 203 00:13:05,240 --> 00:13:08,839 Speaker 1: cabbage soup diet. You've got the blood type diet. You've 204 00:13:08,880 --> 00:13:12,960 Speaker 1: got intermittent fasting, You've got raw food. You've got the 205 00:13:13,000 --> 00:13:17,520 Speaker 1: grape food diet, grapefruit diet, I should say, the Master cleans. 206 00:13:18,440 --> 00:13:21,360 Speaker 1: And now let's get into four on the cookier side. 207 00:13:21,360 --> 00:13:24,240 Speaker 1: Although some of those cabbage soup. You want to go. 208 00:13:24,400 --> 00:13:26,360 Speaker 1: Are you gonna lose weight? Of course you are. Are 209 00:13:26,360 --> 00:13:28,720 Speaker 1: you gonna lose muscle as well? Yeah? Are you gonna 210 00:13:28,720 --> 00:13:32,000 Speaker 1: slow your metabolism down? Most likely so that when you 211 00:13:32,040 --> 00:13:34,240 Speaker 1: go back to eating the same amount of food after 212 00:13:34,280 --> 00:13:36,280 Speaker 1: going on one of these diets, you will gain weight 213 00:13:36,920 --> 00:13:40,520 Speaker 1: because you lowered your metabolism. Short term, short term gain, 214 00:13:41,880 --> 00:13:46,800 Speaker 1: long term consequences. Alright. Sleeping beauty diet. What is that? 215 00:13:47,040 --> 00:13:52,680 Speaker 1: Well popularized by none other than Elvis Presley, which would 216 00:13:52,720 --> 00:13:55,880 Speaker 1: tell you something. This involves sleeping for long periods of 217 00:13:55,920 --> 00:14:00,800 Speaker 1: time to avoid eating meals. That's it sleep. Sleep is good. 218 00:14:01,679 --> 00:14:08,600 Speaker 1: It sounds vaguely familiar too intermittent fasting. So as crazy 219 00:14:08,600 --> 00:14:11,040 Speaker 1: as that sounds, you go, oh wait, So what does 220 00:14:11,040 --> 00:14:13,920 Speaker 1: it matter if I'm sleeping or awake if I'm not eating? 221 00:14:14,400 --> 00:14:17,640 Speaker 1: And that is gonna be a hallmark of my philosophy 222 00:14:17,720 --> 00:14:21,040 Speaker 1: and part of the six week diet reset plan. It's 223 00:14:21,080 --> 00:14:24,320 Speaker 1: that you need to eat. You need to eat. Okay, 224 00:14:25,040 --> 00:14:28,360 Speaker 1: baby food diet, this seems to be a fitness celebrity 225 00:14:28,400 --> 00:14:32,040 Speaker 1: I know who popularized this and still does to this day. 226 00:14:32,320 --> 00:14:35,120 Speaker 1: You're gonna eat baby food, jar baby food instead of 227 00:14:35,120 --> 00:14:39,680 Speaker 1: a meal which is roughly twenty two twenty calories per serving, 228 00:14:40,440 --> 00:14:43,800 Speaker 1: has minimal protein, fiber, all the great nutrients we need, 229 00:14:44,240 --> 00:14:45,800 Speaker 1: and that's what you're gonna have for a meal. Does 230 00:14:45,840 --> 00:14:49,080 Speaker 1: that sound healthy? No? Are you gonna lose weight? I 231 00:14:49,160 --> 00:14:52,400 Speaker 1: think so? Up to a twenty calories, yeah, you're gonna 232 00:14:52,400 --> 00:14:55,960 Speaker 1: lose weight. Vision diet this is a great one. So 233 00:14:56,000 --> 00:14:59,920 Speaker 1: this involves wearing blue tinted glasses to make food seem 234 00:15:00,040 --> 00:15:04,680 Speaker 1: less appetizing and you're gonna take in less lower calories people, 235 00:15:05,280 --> 00:15:09,960 Speaker 1: or calories. This comes from a Japanese inventor who noticed that, 236 00:15:10,480 --> 00:15:13,920 Speaker 1: you know, foods in the red yellow spectrum look the 237 00:15:13,960 --> 00:15:17,560 Speaker 1: most appetizing. Where's blue was found to be least appetizing? 238 00:15:17,960 --> 00:15:22,480 Speaker 1: All right, so we're glasses made food, Uh, effort to 239 00:15:22,520 --> 00:15:26,080 Speaker 1: get people to eat less? Okay, cotton ball diet have 240 00:15:26,160 --> 00:15:28,480 Speaker 1: you heard of this one? You soak cotton balls and 241 00:15:28,600 --> 00:15:31,120 Speaker 1: juices and then you eat them in an effort to 242 00:15:31,520 --> 00:15:35,640 Speaker 1: yes drastically cut calorie intake. Do you notice the theme 243 00:15:35,680 --> 00:15:39,200 Speaker 1: in all of these calories intake? So all of those 244 00:15:39,280 --> 00:15:41,600 Speaker 1: articles and all that stuff, it's not about calories in 245 00:15:41,680 --> 00:15:44,640 Speaker 1: calories out well, when it comes to pure weight loss, yes, 246 00:15:44,720 --> 00:15:50,440 Speaker 1: it is. When it comes to health, no it isn't. Okay, 247 00:15:50,640 --> 00:15:54,120 Speaker 1: finally love this the chewing diet. And this goes to 248 00:15:54,160 --> 00:15:55,600 Speaker 1: a story that one of my brothers told me. In 249 00:15:55,600 --> 00:15:59,880 Speaker 1: a place he worked chewing diet, a guy named who 250 00:16:00,080 --> 00:16:04,200 Speaker 1: Fletcher became known as the Great Masticator. He lost forty 251 00:16:04,240 --> 00:16:08,920 Speaker 1: pounds by doing what he would chew every bite thirty 252 00:16:08,920 --> 00:16:13,320 Speaker 1: two times and then spit out what was left. And 253 00:16:13,360 --> 00:16:16,520 Speaker 1: if you think that's crazy and nuts and well three 254 00:16:16,560 --> 00:16:18,320 Speaker 1: you go. That was so long ago. Had a brother 255 00:16:18,440 --> 00:16:22,600 Speaker 1: have a brother works in finance in one of the 256 00:16:22,800 --> 00:16:25,200 Speaker 1: firms he worked in just a couple of years ago. 257 00:16:26,960 --> 00:16:29,800 Speaker 1: There's a guy desk next to him that would do 258 00:16:30,000 --> 00:16:32,760 Speaker 1: pretty much just this. In the morning, he would have 259 00:16:32,840 --> 00:16:35,840 Speaker 1: his donuts. He would chew them, eat them or you know, 260 00:16:35,840 --> 00:16:38,360 Speaker 1: put them in his mouth, chew them and spit them out. 261 00:16:39,080 --> 00:16:41,560 Speaker 1: Not sure how many times he chewed, but he would 262 00:16:41,600 --> 00:16:48,280 Speaker 1: do this. Okay, only in a society where food is plentiful, 263 00:16:49,200 --> 00:16:52,800 Speaker 1: could we afford to do this stuff? Could we afford 264 00:16:53,000 --> 00:16:56,640 Speaker 1: to starve ourselves to go on intermittent fasting food is plentiful. 265 00:16:57,760 --> 00:17:01,560 Speaker 1: And this may sound like tough love as well, but 266 00:17:01,600 --> 00:17:07,840 Speaker 1: in my experience, also, more money equals crazier diets and 267 00:17:07,920 --> 00:17:12,800 Speaker 1: more starving people who don't have enough, you know, need 268 00:17:12,880 --> 00:17:16,320 Speaker 1: to eat. They get it is not always the healthiest option. 269 00:17:16,359 --> 00:17:20,800 Speaker 1: That's a huge problem with the food industry. That's a 270 00:17:20,800 --> 00:17:24,800 Speaker 1: whole another topic though. Okay, so what do I believe? 271 00:17:24,800 --> 00:17:26,960 Speaker 1: I'm gonna give you just my this. These are my beliefs, 272 00:17:27,040 --> 00:17:30,000 Speaker 1: take them or leave them. My experience, my studies, what 273 00:17:30,119 --> 00:17:32,280 Speaker 1: I follow, what's worked for me, what's worked for my clients. 274 00:17:33,680 --> 00:17:37,399 Speaker 1: I got six points, and they start with I believe 275 00:17:37,400 --> 00:17:41,840 Speaker 1: in breakfast. I believe in breakfast. Did a whole show 276 00:17:41,840 --> 00:17:44,960 Speaker 1: on that. If you missed that one, I will go 277 00:17:45,000 --> 00:17:47,200 Speaker 1: into more depth and studies if you want to check 278 00:17:47,240 --> 00:17:49,680 Speaker 1: that one out, But that is I start with that 279 00:17:49,760 --> 00:17:52,600 Speaker 1: because that's how I start my day. I believe in breakfast, 280 00:17:54,160 --> 00:17:57,200 Speaker 1: and so do a lot of studies. And for those 281 00:17:57,200 --> 00:17:59,520 Speaker 1: of you who have way to lose but don't eat 282 00:17:59,560 --> 00:18:02,480 Speaker 1: breakfast and say you're not hungry, what I have said 283 00:18:02,520 --> 00:18:05,600 Speaker 1: to clients over the years is maybe you should change, 284 00:18:06,280 --> 00:18:10,600 Speaker 1: maybe you should try something different. What your results aren't working. 285 00:18:11,440 --> 00:18:15,959 Speaker 1: The end result of not eating breakfast isn't working for you, 286 00:18:16,119 --> 00:18:18,520 Speaker 1: So maybe that would be along with all the other tips, 287 00:18:19,400 --> 00:18:23,080 Speaker 1: and you know I'm gonna give you techniques. That's one. 288 00:18:24,200 --> 00:18:27,480 Speaker 1: So if you want to listen to that podcast where 289 00:18:27,480 --> 00:18:30,359 Speaker 1: I go into the studies, I would highly recommend it. 290 00:18:30,400 --> 00:18:33,800 Speaker 1: And that leads directly to number two. I believe food 291 00:18:34,040 --> 00:18:40,920 Speaker 1: is fuel. People fuel for two things, our bodies and 292 00:18:41,000 --> 00:18:48,040 Speaker 1: also our brains. Our brains run on glucose. When you 293 00:18:48,119 --> 00:18:55,399 Speaker 1: starve your body, you starve your brain of valuable energy. 294 00:18:55,800 --> 00:18:59,399 Speaker 1: Now I know you hy fat. People say, well, you 295 00:18:59,440 --> 00:19:01,480 Speaker 1: can learn to You can go through that process where 296 00:19:01,480 --> 00:19:04,159 Speaker 1: you feel like garbage for a couple of weeks, a week, whatever, 297 00:19:04,320 --> 00:19:07,200 Speaker 1: depending on you and your body can learn to adapt. Yeah, 298 00:19:07,200 --> 00:19:09,280 Speaker 1: because your body is a really smart machine. But why 299 00:19:09,320 --> 00:19:11,720 Speaker 1: are you going through that process, any process when it 300 00:19:11,720 --> 00:19:15,840 Speaker 1: comes to nutrition where you have to go through that experience, 301 00:19:16,359 --> 00:19:20,000 Speaker 1: I would ask you why, And I know you've got 302 00:19:20,520 --> 00:19:24,840 Speaker 1: some of your reasons. I disagree, But food is fuel 303 00:19:25,160 --> 00:19:28,359 Speaker 1: and that goes to breakfast. You are fueling your body 304 00:19:28,440 --> 00:19:32,440 Speaker 1: for the day. You are fueling your brain for the day. 305 00:19:32,600 --> 00:19:35,920 Speaker 1: And only because food is plentiful. Can we say, I'm 306 00:19:35,960 --> 00:19:38,480 Speaker 1: gonna wait, I'm gonna starve myself till twelve or one, 307 00:19:39,440 --> 00:19:41,080 Speaker 1: and let me say this, and I have a brother 308 00:19:41,480 --> 00:19:44,560 Speaker 1: who I'm not sure he listens to all my podcasts. 309 00:19:45,320 --> 00:19:50,240 Speaker 1: God bless him. He's intermittent fasting. And I listened, Like 310 00:19:50,600 --> 00:19:52,320 Speaker 1: you know, I've learned over the years, I just listened. 311 00:19:53,520 --> 00:19:56,760 Speaker 1: I don't generally give out advice on the one on 312 00:19:56,760 --> 00:20:00,080 Speaker 1: one because you know, numerous different issues. I say it 313 00:20:00,160 --> 00:20:03,440 Speaker 1: for the podcast and the books. And what he said 314 00:20:03,480 --> 00:20:06,040 Speaker 1: is he's lost weight intermittent fasting. God bless him. And 315 00:20:06,119 --> 00:20:08,760 Speaker 1: that's awesome. And of course you're going to you eat 316 00:20:08,840 --> 00:20:12,560 Speaker 1: less frequently, you're gonna lose weight. But what he said, 317 00:20:13,160 --> 00:20:16,480 Speaker 1: and this is the problem, is he intermittent fast and 318 00:20:16,480 --> 00:20:21,040 Speaker 1: then he can still eat whatever he wants after. Well, no, 319 00:20:22,840 --> 00:20:27,840 Speaker 1: that's not true health. So yes, this goes to skinny unhealthy. 320 00:20:28,600 --> 00:20:30,639 Speaker 1: Just because the scale has a number on it that 321 00:20:30,680 --> 00:20:33,480 Speaker 1: you like or is within the healthy range does not 322 00:20:33,600 --> 00:20:39,959 Speaker 1: mean all the stuff inside your body is okay. Your cholesterol, 323 00:20:40,040 --> 00:20:43,280 Speaker 1: your triglycerides, all of those numbers that are super important, 324 00:20:44,160 --> 00:20:46,919 Speaker 1: your HDL's, all of this stuff. You can't see that 325 00:20:46,960 --> 00:20:51,960 Speaker 1: on a scale. And that comes from eating healthy foods, 326 00:20:51,960 --> 00:20:56,720 Speaker 1: which leads perfectly to number three. I believe and science 327 00:20:56,760 --> 00:21:05,080 Speaker 1: supports numerous numerous diseases are prevented by eating healthy foods, 328 00:21:06,200 --> 00:21:09,919 Speaker 1: not through deprivation, and not by going long periods of 329 00:21:09,960 --> 00:21:13,560 Speaker 1: time without eating and then eating garbage. So you can 330 00:21:13,600 --> 00:21:15,840 Speaker 1: be a way to certain weight that makes you happy. 331 00:21:17,280 --> 00:21:20,760 Speaker 1: It comes to eating healthy foods and all of the 332 00:21:20,840 --> 00:21:26,680 Speaker 1: protective elements, the nutrients, the phytochemicals that are in those foods. 333 00:21:27,600 --> 00:21:30,160 Speaker 1: I believe that is a huge reason why we have 334 00:21:30,480 --> 00:21:35,800 Speaker 1: so much chronic disease today. It's not eating healthy stuff, 335 00:21:37,400 --> 00:21:43,800 Speaker 1: it's eating processed foods. Those foods are magic when it 336 00:21:43,840 --> 00:21:48,680 Speaker 1: comes to our health. So it's not about eating less, 337 00:21:49,680 --> 00:21:52,960 Speaker 1: it's about eating more good stuff. And that is a 338 00:21:53,080 --> 00:21:56,000 Speaker 1: huge part of my philosophy. And four I have to 339 00:21:56,080 --> 00:22:00,320 Speaker 1: I have to qualify this. Yes, eating less cowies are better. Yes, 340 00:22:01,080 --> 00:22:04,719 Speaker 1: studies show that those people who take in fewer calories 341 00:22:04,760 --> 00:22:09,480 Speaker 1: throughout the day live longer. Those studies are pretty darn strong. 342 00:22:10,440 --> 00:22:13,600 Speaker 1: But that doesn't mean those calories should or can be 343 00:22:13,720 --> 00:22:16,600 Speaker 1: from candy. That is the difference people. That is when 344 00:22:16,600 --> 00:22:20,280 Speaker 1: people say a calorie is not a calorie, well, when 345 00:22:20,320 --> 00:22:23,400 Speaker 1: it's energy and it's weight, you want to change the scale. 346 00:22:23,680 --> 00:22:26,040 Speaker 1: It pretty much does not matter as long as those 347 00:22:26,040 --> 00:22:29,560 Speaker 1: calories are what they are, where they come from when 348 00:22:29,600 --> 00:22:31,720 Speaker 1: it comes to seeing that number on the scale, but 349 00:22:31,760 --> 00:22:35,320 Speaker 1: when it comes to being healthy and living longer. I 350 00:22:35,359 --> 00:22:38,919 Speaker 1: can put you on a Twizzler and Reese's Pieces diet 351 00:22:40,000 --> 00:22:43,840 Speaker 1: and you will lose weight. Is that healthy? Are you 352 00:22:43,880 --> 00:22:49,920 Speaker 1: losing muscle? What are you doing to your insides? That's 353 00:22:49,960 --> 00:22:53,560 Speaker 1: the simple delineation of the calorie is not a calorie argument, 354 00:22:54,960 --> 00:22:59,800 Speaker 1: and it pretty much is that simple weight loss health. Okay, 355 00:23:00,119 --> 00:23:04,359 Speaker 1: and number five kind of pulls it all together. I 356 00:23:04,400 --> 00:23:06,800 Speaker 1: believe you should focus on what you can eat, not 357 00:23:06,880 --> 00:23:10,640 Speaker 1: what you cannot. And again only in a world kind 358 00:23:10,680 --> 00:23:13,119 Speaker 1: of I'm kind of getting worked up because I I 359 00:23:13,600 --> 00:23:16,920 Speaker 1: get frustrated because we have the elements. It's like, you 360 00:23:16,960 --> 00:23:19,360 Speaker 1: know a lot of people are freaking out right now 361 00:23:19,440 --> 00:23:21,720 Speaker 1: because of COVID and you you can't get the exercise 362 00:23:21,720 --> 00:23:24,720 Speaker 1: equipment you want, but we can get all the food 363 00:23:24,720 --> 00:23:28,880 Speaker 1: we want. All that's accessible to most people, not everyone, 364 00:23:30,359 --> 00:23:33,240 Speaker 1: but the people who have the most ability, the greatest 365 00:23:33,280 --> 00:23:35,840 Speaker 1: ability to eat whatever they want, they have the money, 366 00:23:36,640 --> 00:23:40,159 Speaker 1: they're the ones who tend to follow and push the 367 00:23:40,240 --> 00:23:45,879 Speaker 1: craziest diets. There. I said it. This is just fact, 368 00:23:47,000 --> 00:23:48,919 Speaker 1: all right, So I believe you should focus on what 369 00:23:48,960 --> 00:23:51,160 Speaker 1: you can eat not what you cannot, and that makes 370 00:23:51,200 --> 00:23:53,199 Speaker 1: life so much easier. I don't worry about what I 371 00:23:53,240 --> 00:23:57,879 Speaker 1: can eat. I focus on the healthy foods that I love. Okay, 372 00:23:58,080 --> 00:24:01,480 Speaker 1: And and I've said this for if you're talking all 373 00:24:01,520 --> 00:24:04,560 Speaker 1: the time about the diet you're on, that's a problem. 374 00:24:04,600 --> 00:24:08,720 Speaker 1: The amount of time you spend talking about your diet 375 00:24:09,000 --> 00:24:11,480 Speaker 1: is inversely proportional to the success of your diet. In 376 00:24:11,520 --> 00:24:16,200 Speaker 1: my experience, Let's get away from it. Let's enjoy life. 377 00:24:16,880 --> 00:24:20,719 Speaker 1: Let's sit down and eat and enjoy healthy foods, and 378 00:24:20,800 --> 00:24:26,000 Speaker 1: stop talking about this crazy diet you're on. The goal 379 00:24:26,040 --> 00:24:27,760 Speaker 1: should be to not talk about it and just to 380 00:24:29,000 --> 00:24:34,480 Speaker 1: move and to eat. But it's because of this misinformation 381 00:24:36,040 --> 00:24:40,879 Speaker 1: oftentimes say it one more time, pushed by doctors, that 382 00:24:41,000 --> 00:24:44,440 Speaker 1: people struggle. And that's where I get worked up. I'm 383 00:24:44,440 --> 00:24:47,080 Speaker 1: not angry with you who are following these diets. I'm 384 00:24:47,119 --> 00:24:51,399 Speaker 1: angry with the people who push them, and some again 385 00:24:51,440 --> 00:24:56,120 Speaker 1: who sound smart, and some who have numerous letters after 386 00:24:56,200 --> 00:25:01,520 Speaker 1: their name, but that has no correlation with their knowledge 387 00:25:01,560 --> 00:25:05,800 Speaker 1: of this subject. All right, and finally will come as 388 00:25:05,880 --> 00:25:10,320 Speaker 1: no surprise to most of you. I believe in excessive moderation, 389 00:25:10,920 --> 00:25:14,399 Speaker 1: not just with exercises, I talked about on other podcasts, 390 00:25:14,440 --> 00:25:19,920 Speaker 1: but with eating as well. Excessive moderation is I'll say 391 00:25:19,920 --> 00:25:22,040 Speaker 1: the secret, and you know I don't like that term, 392 00:25:22,040 --> 00:25:26,760 Speaker 1: but it clarifies quickly to success and enjoyment of life 393 00:25:28,720 --> 00:25:34,119 Speaker 1: a little bit frequently, not a lot infrequently, So a 394 00:25:34,119 --> 00:25:38,400 Speaker 1: lot in infrequently with eating is dieting doing a lot, 395 00:25:38,720 --> 00:25:40,240 Speaker 1: a little bit. Oh, I'm gonna go on a crash, 396 00:25:40,240 --> 00:25:42,160 Speaker 1: die for two weeks. I'm gonna go on a reset, 397 00:25:42,960 --> 00:25:48,239 Speaker 1: and then what how about figuring it out long term? 398 00:25:48,280 --> 00:25:49,920 Speaker 1: And in just a couple of minutes, I'm gonna give 399 00:25:49,960 --> 00:25:53,679 Speaker 1: you this so simple six weeks reset that goes to 400 00:25:53,720 --> 00:25:57,280 Speaker 1: that and again it starts when it finishes. That's the 401 00:25:57,400 --> 00:26:01,560 Speaker 1: absolute difference between my six week plan and most others. 402 00:26:02,200 --> 00:26:09,359 Speaker 1: All Right, I believe in excessive moderation. That's sustainable long term. 403 00:26:09,400 --> 00:26:14,080 Speaker 1: All right, let's take one more quick break and we'll 404 00:26:14,080 --> 00:26:28,400 Speaker 1: be right back. All Right. So I gave you my beliefs, 405 00:26:29,280 --> 00:26:32,920 Speaker 1: take them or believe them. They've worked. They're based in science. 406 00:26:33,640 --> 00:26:38,200 Speaker 1: And here's the plan. It's so simple when you follow it, 407 00:26:38,560 --> 00:26:42,719 Speaker 1: and it's flexible, and it starts when it finishes, as 408 00:26:42,720 --> 00:26:46,280 Speaker 1: I've said several times already. So it's six weeks. So 409 00:26:47,480 --> 00:26:49,879 Speaker 1: the components of it are this, You're gonna eat roughly 410 00:26:50,080 --> 00:26:53,800 Speaker 1: six meals a day, five to six. But because I 411 00:26:53,800 --> 00:26:57,240 Speaker 1: have to pick one, I like six. Okay, you're gonna 412 00:26:57,240 --> 00:26:59,959 Speaker 1: eat six meals a day. Now, normally they say medium's 413 00:27:00,080 --> 00:27:03,760 Speaker 1: eyes and I often will say medium size, but they 414 00:27:03,800 --> 00:27:09,199 Speaker 1: can vary slightly depending on what your needs are. But 415 00:27:09,240 --> 00:27:13,359 Speaker 1: you're gonna eat frequently, is the point. Okay, you're gonna 416 00:27:13,359 --> 00:27:16,280 Speaker 1: eat six meals a day. You're gonna start with breakfast 417 00:27:17,520 --> 00:27:21,639 Speaker 1: as quickly as possible in the morning, start your day front, 418 00:27:21,640 --> 00:27:24,280 Speaker 1: load your day with energy, healthy energy that is going 419 00:27:24,320 --> 00:27:27,760 Speaker 1: to set yourself up for success because you're not gonna 420 00:27:27,840 --> 00:27:30,919 Speaker 1: have the sugar cravings. You're not gonna have the crash, 421 00:27:31,080 --> 00:27:34,119 Speaker 1: you're not gonna have the hunger that you would if 422 00:27:34,160 --> 00:27:39,119 Speaker 1: you didn't. You start with breakfast. Then you're going to 423 00:27:39,160 --> 00:27:43,680 Speaker 1: eat every two to three hours. Okay, every time you eat, 424 00:27:43,840 --> 00:27:45,840 Speaker 1: you sit down and you think, what is my complex 425 00:27:45,880 --> 00:27:49,679 Speaker 1: carbohydrate and what is my lean source of protein. I 426 00:27:49,720 --> 00:27:53,399 Speaker 1: want carbs and protein at every meal. That's where I 427 00:27:53,400 --> 00:27:55,640 Speaker 1: want you to start. There's also healthy fats that you're 428 00:27:55,640 --> 00:28:00,000 Speaker 1: gonna throw in there. But for simplification, purposes. That's your focus. 429 00:28:00,520 --> 00:28:04,080 Speaker 1: Complex carbohydrates and lean sources of protein. Now, I know 430 00:28:04,119 --> 00:28:05,880 Speaker 1: many of you say, I don't even know what that is. 431 00:28:06,160 --> 00:28:09,199 Speaker 1: I'm giving you the framework here other podcasts, and I 432 00:28:09,200 --> 00:28:11,240 Speaker 1: will go into more detail. But if you want to 433 00:28:11,240 --> 00:28:14,120 Speaker 1: know about protein and protein intake, I did a show 434 00:28:14,160 --> 00:28:17,600 Speaker 1: on the power of protein. So scroll through the UH 435 00:28:17,760 --> 00:28:20,920 Speaker 1: previous podcasts if you have questions, and most likely it's 436 00:28:20,920 --> 00:28:24,119 Speaker 1: been answered in much greater detail there. But I just 437 00:28:24,160 --> 00:28:28,080 Speaker 1: need to give you the framework. Alright, complex carbohydrates, slow 438 00:28:28,160 --> 00:28:32,639 Speaker 1: releasing energy, and lean protein in every meal. And by 439 00:28:32,680 --> 00:28:34,160 Speaker 1: the way, at the very end, I'm gonna give you 440 00:28:34,760 --> 00:28:40,200 Speaker 1: examples of those at least the basic UH categories. All right, 441 00:28:41,560 --> 00:28:44,040 Speaker 1: Healthy fats, as I said, you're gonna throw those in 442 00:28:44,200 --> 00:28:46,520 Speaker 1: when you can. They are gonna make you feel fuller, 443 00:28:46,560 --> 00:28:49,200 Speaker 1: They are healthy, they are good for you. Healthy fats. 444 00:28:49,680 --> 00:28:53,320 Speaker 1: All right. Now, here's very interesting. What do we talk 445 00:28:53,360 --> 00:28:55,480 Speaker 1: about frequently? You've heard the numbers. Eight percent of the 446 00:28:55,520 --> 00:28:58,120 Speaker 1: time you should need healthy of the time. You can 447 00:28:58,400 --> 00:29:00,440 Speaker 1: go off the reservation a little bit. That's the treats, 448 00:29:00,480 --> 00:29:02,800 Speaker 1: that's the ice cream. You're not cutting out those things forever. 449 00:29:03,400 --> 00:29:05,680 Speaker 1: I have two kids. I want them to eat ice cream. 450 00:29:05,840 --> 00:29:08,440 Speaker 1: I want them to know that they're dessert and that 451 00:29:08,640 --> 00:29:11,400 Speaker 1: when you eat healthy, you can have that stuff. And 452 00:29:11,440 --> 00:29:13,200 Speaker 1: when you eat healthy, you just don't eat as much, 453 00:29:13,240 --> 00:29:14,920 Speaker 1: and you don't eat it as frequently, and you enjoy 454 00:29:14,960 --> 00:29:19,880 Speaker 1: it more. But those fitness people say I never I. 455 00:29:20,560 --> 00:29:22,760 Speaker 1: First of all, most of them are lying, and then 456 00:29:22,800 --> 00:29:25,680 Speaker 1: the other ones, they're just not as healthy. I'm sorry 457 00:29:25,840 --> 00:29:29,440 Speaker 1: in my experience. All right, So, out of those six 458 00:29:29,480 --> 00:29:32,680 Speaker 1: meals a day, one can be less than perfect. Here's 459 00:29:32,720 --> 00:29:35,360 Speaker 1: the great math. Let's do that. If you divide, if 460 00:29:35,360 --> 00:29:37,280 Speaker 1: you have one meal out of six that is less 461 00:29:37,320 --> 00:29:41,520 Speaker 1: than perfect, that's about sixteen point six si, let's round 462 00:29:41,600 --> 00:29:43,800 Speaker 1: up seventeen. Let's round up one more. So it's about 463 00:29:44,360 --> 00:29:47,600 Speaker 1: a the time. So here's the way I live. If 464 00:29:47,640 --> 00:29:51,320 Speaker 1: I wake up and maybe I've stayed out a little 465 00:29:51,400 --> 00:29:53,360 Speaker 1: later and I have a bacon, egg and cheese, not 466 00:29:53,360 --> 00:29:56,680 Speaker 1: not a healthy breakfast, not my best breakfast. That's my 467 00:29:56,760 --> 00:29:59,480 Speaker 1: one meal. Now it's gonna be a little more difficult. 468 00:29:59,520 --> 00:30:02,320 Speaker 1: And this WI lead eads to the next quick tip 469 00:30:03,280 --> 00:30:05,160 Speaker 1: to eat better throughout the day, because now I'm gonna 470 00:30:05,200 --> 00:30:08,480 Speaker 1: have those kind of spikes. It's not gonna fulfill me. 471 00:30:08,480 --> 00:30:10,680 Speaker 1: In the way that a healthy breakfast would with complex 472 00:30:10,720 --> 00:30:14,560 Speaker 1: carbs and you know, better sources of protein, and well 473 00:30:14,560 --> 00:30:17,000 Speaker 1: it's a good source of protein. But you get my point. 474 00:30:18,280 --> 00:30:20,520 Speaker 1: Then I'm going to try to eat better for the 475 00:30:20,560 --> 00:30:23,520 Speaker 1: rest of the day. And this is why now it 476 00:30:23,560 --> 00:30:26,280 Speaker 1: starts to make sense of people common sense. My show 477 00:30:26,360 --> 00:30:30,680 Speaker 1: is about science and anecdotal experience and common sense and 478 00:30:30,720 --> 00:30:34,000 Speaker 1: the then diagram and where those three connect. So for 479 00:30:34,040 --> 00:30:39,600 Speaker 1: the vast majority of my eating, the nighttime is when 480 00:30:39,640 --> 00:30:43,360 Speaker 1: I'm not as perfect, and generally that six meal maybe 481 00:30:43,360 --> 00:30:46,880 Speaker 1: dessert because I ate a healthy breakfast. And then I 482 00:30:46,920 --> 00:30:48,680 Speaker 1: had a healthy if you want to call it, snack 483 00:30:48,760 --> 00:30:51,520 Speaker 1: or a medium sized meal at ten o'clock. So let's 484 00:30:51,520 --> 00:30:54,920 Speaker 1: go seven o'clock, breakfast, ten o'clock, I did you know, 485 00:30:55,640 --> 00:30:58,440 Speaker 1: a medium sized meal or a snack. Then I had lunch, 486 00:30:58,560 --> 00:31:00,720 Speaker 1: which for me is quite often a sal with protein. 487 00:31:01,040 --> 00:31:03,160 Speaker 1: That's when I get my salad in. And then at 488 00:31:03,200 --> 00:31:06,440 Speaker 1: three o'clock I had you know, meal number four medium 489 00:31:06,520 --> 00:31:11,280 Speaker 1: size or snack. And then dinner generally lean source of 490 00:31:11,320 --> 00:31:14,920 Speaker 1: protein of fish, something like that. Maybe that's the salad, 491 00:31:15,240 --> 00:31:18,360 Speaker 1: complex carbohydrate, maybe a healthy pasta. Oh my gosh, oh 492 00:31:18,400 --> 00:31:21,240 Speaker 1: weeat pasta something like that, or maybe it's not whole wheat, 493 00:31:21,720 --> 00:31:24,680 Speaker 1: but I've eaten four really healthy meals for the entirety 494 00:31:24,720 --> 00:31:27,720 Speaker 1: of the day. It doesn't make that much a difference. 495 00:31:27,760 --> 00:31:30,800 Speaker 1: And then here's a thing. You're not taking in four thousand, 496 00:31:30,920 --> 00:31:35,280 Speaker 1: five thousand colories at night because you starved yourself for 497 00:31:35,360 --> 00:31:38,600 Speaker 1: the day and or you didn't eat healthy. This is 498 00:31:38,640 --> 00:31:43,640 Speaker 1: sustainable people. And then you have your dessert. I can 499 00:31:43,720 --> 00:31:47,240 Speaker 1: literally be meal number six. And when you have kids 500 00:31:47,320 --> 00:31:51,360 Speaker 1: and you want to teach them healthy habits and they see, oh, well, yeah, 501 00:31:51,440 --> 00:31:54,120 Speaker 1: we eat healthy for our bodies and our our minds, 502 00:31:54,720 --> 00:31:58,680 Speaker 1: and then we have the treats at night. That's the 503 00:31:58,720 --> 00:32:02,080 Speaker 1: way that has worked for me and so many other 504 00:32:02,120 --> 00:32:05,840 Speaker 1: people that I've worked with. And here's the final thing. 505 00:32:07,280 --> 00:32:11,720 Speaker 1: I'm not giving you specifics. You eat whatever healthy foods 506 00:32:11,960 --> 00:32:17,280 Speaker 1: you want, and you like there is flexibility. If there's 507 00:32:17,320 --> 00:32:21,040 Speaker 1: no flexibility, there is no sustainability. There's no longe chevity 508 00:32:21,080 --> 00:32:26,560 Speaker 1: to your plan. End of story, full stop. So yeah, 509 00:32:26,560 --> 00:32:29,720 Speaker 1: it's simple, you go, that's it. That's that's it. But 510 00:32:29,760 --> 00:32:31,640 Speaker 1: here's how you're gonna do it. A week number one 511 00:32:31,760 --> 00:32:35,040 Speaker 1: is breakfast. That's it. Week number one. I want you 512 00:32:35,080 --> 00:32:37,880 Speaker 1: to eat breakfast, a healthy breakfast, and I don't care 513 00:32:37,960 --> 00:32:40,720 Speaker 1: and nor should you, about any of the other meals. 514 00:32:40,760 --> 00:32:44,760 Speaker 1: That's weak number one breakfast, breakfast, breakfast. Now I want 515 00:32:44,760 --> 00:32:47,600 Speaker 1: you to eat the same thing to start. So in 516 00:32:47,600 --> 00:32:53,080 Speaker 1: other words, same breakfast, same breakfast. Another podcast, we'll talk 517 00:32:53,120 --> 00:32:54,560 Speaker 1: about the other stuff. But I want you to start 518 00:32:54,600 --> 00:32:59,160 Speaker 1: these habits. And as I've talked about, most healthy people 519 00:32:59,320 --> 00:33:01,600 Speaker 1: tend to eat the same types of food, the same meals. 520 00:33:01,600 --> 00:33:03,920 Speaker 1: They might rotate. I'm one of them, three or four 521 00:33:03,960 --> 00:33:07,160 Speaker 1: breakfasts for the most part. But week number one, you 522 00:33:07,200 --> 00:33:11,440 Speaker 1: pick your healthy breakfast and you eat that seventies. Week 523 00:33:11,520 --> 00:33:15,920 Speaker 1: number two you have that same breakfast and that second meal. 524 00:33:16,040 --> 00:33:20,480 Speaker 1: So pick that meal, whatever it is. The snack that's 525 00:33:20,560 --> 00:33:24,240 Speaker 1: week number two, and that's the progression. Week number one 526 00:33:24,320 --> 00:33:27,120 Speaker 1: is meal number one for a week. Week number two 527 00:33:27,400 --> 00:33:30,560 Speaker 1: you add in that mid morning snack. Week number three 528 00:33:30,640 --> 00:33:33,520 Speaker 1: is lunch. I would love for you to try to 529 00:33:33,600 --> 00:33:37,240 Speaker 1: choose a salad with a source of protein. That's mine, 530 00:33:37,480 --> 00:33:41,600 Speaker 1: but maybe that's your dinner. But that's easy way for me. 531 00:33:41,640 --> 00:33:44,520 Speaker 1: And again I've talked about I'm super lazy. I don't 532 00:33:44,560 --> 00:33:47,680 Speaker 1: tend to prepare food myself. So that's easy. Go to 533 00:33:47,720 --> 00:33:50,120 Speaker 1: a deli for me and grab that salad and have 534 00:33:50,200 --> 00:33:54,840 Speaker 1: them put chicken or you know whatever on top. Week 535 00:33:54,920 --> 00:33:58,240 Speaker 1: number four is that mid afternoon snack. That's where the 536 00:33:58,280 --> 00:34:01,000 Speaker 1: wheels fall off for so many people. That's where trouble 537 00:34:01,080 --> 00:34:04,040 Speaker 1: starts because you have in front loaded your day and 538 00:34:04,080 --> 00:34:06,520 Speaker 1: that's what starts that cycle of three, four, five, six, 539 00:34:06,600 --> 00:34:10,399 Speaker 1: ten thousand calories at night. And you'd be surprised. It's 540 00:34:10,400 --> 00:34:13,120 Speaker 1: not eating at night that is bad for you. It's 541 00:34:13,120 --> 00:34:16,200 Speaker 1: because you haven't eaten during the day and your ravenous 542 00:34:16,239 --> 00:34:19,680 Speaker 1: and you take in more calories than you would at 543 00:34:19,760 --> 00:34:21,840 Speaker 1: night had you eaten during the day. And at the 544 00:34:21,960 --> 00:34:24,160 Speaker 1: end of the day you have taken in way more 545 00:34:24,200 --> 00:34:28,120 Speaker 1: calories because you did not eat and did not eat 546 00:34:28,160 --> 00:34:34,000 Speaker 1: healthy foods throughout the day. This doesn't sell diets, but 547 00:34:34,080 --> 00:34:39,399 Speaker 1: it's the truth and it works. Week number five, Meal 548 00:34:39,520 --> 00:34:43,880 Speaker 1: number five dinner that could be bigger. It should be 549 00:34:43,920 --> 00:34:46,440 Speaker 1: bigger for the most part for many people because you're 550 00:34:46,480 --> 00:34:49,919 Speaker 1: sitting down with family. But if you have eaten those 551 00:34:50,000 --> 00:34:55,719 Speaker 1: four prior meals well, you will be less hungry. And 552 00:34:55,719 --> 00:34:57,879 Speaker 1: then meal number six could either be a healthy snack 553 00:34:57,960 --> 00:35:02,720 Speaker 1: before you go to bed and or dessert six weeks, 554 00:35:03,640 --> 00:35:08,080 Speaker 1: adding in a healthy meal each week, and again I 555 00:35:08,080 --> 00:35:10,160 Speaker 1: don't want you to worry about any of the other ones. 556 00:35:10,320 --> 00:35:13,000 Speaker 1: So week number two, when you're eating your healthy breakfast 557 00:35:13,080 --> 00:35:16,239 Speaker 1: and that mid morning snack, I don't care what happens after. 558 00:35:16,520 --> 00:35:18,799 Speaker 1: It is going to build on itself and you will 559 00:35:18,880 --> 00:35:23,759 Speaker 1: see the progress when you make those healthy choices. So 560 00:35:23,840 --> 00:35:26,120 Speaker 1: I don't want you to care about the others. And 561 00:35:26,160 --> 00:35:28,560 Speaker 1: when you get to that sixth week, you now have 562 00:35:28,880 --> 00:35:32,360 Speaker 1: all six meals and you are taking them in and 563 00:35:32,400 --> 00:35:36,560 Speaker 1: you are feeling good, and then the fund starts because 564 00:35:36,600 --> 00:35:42,000 Speaker 1: now instead of the diet ending quote unquote diet, it starts, 565 00:35:43,120 --> 00:35:46,520 Speaker 1: and then you can start adding in the flexibility. All right, 566 00:35:47,560 --> 00:35:50,839 Speaker 1: So other podcasts I have referenced you may want to 567 00:35:50,880 --> 00:35:56,760 Speaker 1: listen for more specifics. Matt Fitzgerald Diet Colts super helpful, 568 00:35:57,680 --> 00:35:59,960 Speaker 1: the one I did on breakfast, the one I did 569 00:36:00,000 --> 00:36:02,840 Speaker 1: it on the power of Protein. And finally here's a 570 00:36:02,880 --> 00:36:04,759 Speaker 1: little more specifics for you, the one I did on 571 00:36:04,800 --> 00:36:08,000 Speaker 1: the Mediterranean diet. It's the diet I follow. It is 572 00:36:08,600 --> 00:36:12,840 Speaker 1: oftentimes voted the top diet and when I say diet, 573 00:36:13,000 --> 00:36:17,920 Speaker 1: healthy eating plan by numerous organizations. It began in the 574 00:36:18,000 --> 00:36:23,160 Speaker 1: nineteen sixties when they noticed that there are fewer deaths 575 00:36:23,200 --> 00:36:26,600 Speaker 1: of coronary heart disease in Mediterranean countries such as Italy, 576 00:36:26,640 --> 00:36:30,840 Speaker 1: in Greece okay, then in the US and places in 577 00:36:30,840 --> 00:36:34,400 Speaker 1: Northern Europe Okay. They did so many studies, numerous studies, 578 00:36:34,719 --> 00:36:36,960 Speaker 1: and they found that this type of diet is associated 579 00:36:37,000 --> 00:36:41,200 Speaker 1: with yes, reduced risk for cardiovascular disease. So what is 580 00:36:41,200 --> 00:36:45,080 Speaker 1: it again? Let me just say it's recognized as one 581 00:36:45,120 --> 00:36:47,360 Speaker 1: of the healthy eating plants by the Dietary Guidelines for 582 00:36:47,400 --> 00:36:51,440 Speaker 1: Americans to do two things promote health and what did 583 00:36:51,440 --> 00:36:55,040 Speaker 1: I start the show by saying, prevent chronic disease. By 584 00:36:55,120 --> 00:36:59,279 Speaker 1: eating you prevent chronic disease. It's also recognized by the 585 00:36:59,320 --> 00:37:03,120 Speaker 1: World Health Organization as a healthy end. Oh, here we go. 586 00:37:03,239 --> 00:37:10,080 Speaker 1: These are their words. Sustainable dietary pattern. That's huge, sustainable 587 00:37:10,480 --> 00:37:12,560 Speaker 1: dietary pattern. Where do you ever hear that in the 588 00:37:12,560 --> 00:37:17,040 Speaker 1: title of your diet book? Oh, sustainable dietary pattern. No, No, 589 00:37:18,160 --> 00:37:26,360 Speaker 1: lose eight pounds in a week garbage main components of 590 00:37:26,480 --> 00:37:29,120 Speaker 1: the uh. Well, I should say this, there's no single 591 00:37:29,160 --> 00:37:32,799 Speaker 1: definition by the way of the Mediterranean diet. But here's 592 00:37:32,800 --> 00:37:36,640 Speaker 1: the food you're gonna choose from Mediterranean diet. If you 593 00:37:36,719 --> 00:37:39,920 Speaker 1: choose by the way to eat from these foods. It's 594 00:37:40,000 --> 00:37:46,040 Speaker 1: high end vegetables, fruits, whole grains, nuts and seeds, beans, 595 00:37:46,400 --> 00:37:53,240 Speaker 1: olive oil, whole foods, people less processed, not a rapper 596 00:37:53,320 --> 00:37:57,880 Speaker 1: for the most part, not a lot of ingredients hasn't 597 00:37:57,920 --> 00:38:03,840 Speaker 1: been touched for the most part. Fruits, vegetables, whole grains, 598 00:38:03,840 --> 00:38:09,160 Speaker 1: healthy fats. We're talking fish, poultry, beans, and eggs. If 599 00:38:09,239 --> 00:38:12,520 Speaker 1: you are vegan other things like that, Okay, get in 600 00:38:12,640 --> 00:38:16,480 Speaker 1: all the nutrients you need, and you still follow the 601 00:38:16,600 --> 00:38:21,040 Speaker 1: six week plan, but you are teaching your body to 602 00:38:21,400 --> 00:38:25,560 Speaker 1: fuel itself. You will feel better, not worse. You're not depriving, 603 00:38:25,800 --> 00:38:30,799 Speaker 1: you are sustaining your body, giving its sustenance. Limited in 604 00:38:30,880 --> 00:38:33,359 Speaker 1: take of red meat, not cutting it out totally if 605 00:38:33,360 --> 00:38:40,760 Speaker 1: you don't want to. Against many different Netflix documentaries, people 606 00:38:40,760 --> 00:38:44,000 Speaker 1: in the blue zones who live past a hundred, they 607 00:38:44,000 --> 00:38:46,600 Speaker 1: eat red meat. They just don't need it all the time. 608 00:38:47,480 --> 00:38:50,479 Speaker 1: Once a week, maybe a couple of times a month. 609 00:38:51,280 --> 00:38:56,920 Speaker 1: Excessive moderation. Okay, and here's a final really cool in 610 00:38:57,000 --> 00:39:00,319 Speaker 1: my opinion, aspect of the Mediterranean diet or aspect x 611 00:39:01,040 --> 00:39:05,120 Speaker 1: sharing meals with family and friends, enjoying, yes, a glass 612 00:39:05,160 --> 00:39:10,000 Speaker 1: of red wine, and being physically active. You can have 613 00:39:10,040 --> 00:39:12,920 Speaker 1: some alcohol if you want. Many people choose to not. 614 00:39:13,719 --> 00:39:15,880 Speaker 1: But again, we're going by people who live really long, 615 00:39:16,840 --> 00:39:20,680 Speaker 1: really long active lives, by the way, at ninety, not 616 00:39:21,160 --> 00:39:28,520 Speaker 1: in a wheelchair, strong healthy quality of life, and physically 617 00:39:28,560 --> 00:39:34,120 Speaker 1: active connections, eating with your family, showing our kids the 618 00:39:34,200 --> 00:39:40,480 Speaker 1: food is not the enemy. And that's it. Try it. 619 00:39:41,400 --> 00:39:44,200 Speaker 1: Try it for six weeks. I want to hear. I 620 00:39:44,239 --> 00:39:48,319 Speaker 1: want to hear how it goes for you. But the 621 00:39:48,360 --> 00:39:53,840 Speaker 1: diets are making other people wealthy and making most of 622 00:39:53,880 --> 00:39:56,880 Speaker 1: you miserable. That's not okay, and that's why I have 623 00:39:56,960 --> 00:39:59,960 Speaker 1: a problem with it. All right, I got worked up. 624 00:40:00,000 --> 00:40:02,560 Speaker 1: This went longer than I wanted. Forty minutes though that's 625 00:40:02,560 --> 00:40:06,720 Speaker 1: pretty much as they say in the research. What people 626 00:40:06,719 --> 00:40:09,120 Speaker 1: wanted a podcast, and I hope you do. Uh, thank 627 00:40:09,120 --> 00:40:11,120 Speaker 1: you so much for reaching out. By the way, please 628 00:40:11,200 --> 00:40:13,319 Speaker 1: rate the show. Please rate. If you haven't rated the show, 629 00:40:13,920 --> 00:40:15,719 Speaker 1: come on, what are you waiting for it? Just rate it. 630 00:40:15,920 --> 00:40:18,600 Speaker 1: Rate the show for me, I appreciate that. Any comments, 631 00:40:18,640 --> 00:40:21,000 Speaker 1: if you can leave them where you listen, those are 632 00:40:21,040 --> 00:40:24,160 Speaker 1: always appreciated. I have so many people reaching out with 633 00:40:24,280 --> 00:40:27,719 Speaker 1: questions and show topics. I love it many different ways 634 00:40:27,719 --> 00:40:30,560 Speaker 1: you can do that. Tom h Fit is both my 635 00:40:30,600 --> 00:40:34,879 Speaker 1: Instagram and Twitter, and please subscribe to the show, please please, 636 00:40:34,920 --> 00:40:38,400 Speaker 1: please greatly appreciate it as well. My goal is to 637 00:40:38,840 --> 00:40:41,040 Speaker 1: give you the side these are. These are tough shows, 638 00:40:41,080 --> 00:40:44,320 Speaker 1: and I know it's it's hard to hear the simple 639 00:40:44,320 --> 00:40:47,880 Speaker 1: stuff because you say it can't be that simple. But 640 00:40:47,960 --> 00:40:50,960 Speaker 1: you're just being told that by people who, as I 641 00:40:51,000 --> 00:40:53,440 Speaker 1: said at the start of the show, don't have your 642 00:40:53,480 --> 00:40:57,560 Speaker 1: best interests in mind and don't have the knowledge. And 643 00:40:57,600 --> 00:41:00,399 Speaker 1: when they when it's both as it often is, it's 644 00:41:00,400 --> 00:41:04,560 Speaker 1: a huge problem. So it's my only goal. And I 645 00:41:04,600 --> 00:41:06,360 Speaker 1: know that a lot of times I go contrary to 646 00:41:06,400 --> 00:41:08,840 Speaker 1: what you hear and read. But when two thirds of 647 00:41:08,840 --> 00:41:12,200 Speaker 1: the population is overweight and we're not getting healthier, that's 648 00:41:12,239 --> 00:41:15,680 Speaker 1: not okay. My job is to help you live longer, 649 00:41:15,760 --> 00:41:19,200 Speaker 1: look better and feel better. What's new book The micro 650 00:41:19,320 --> 00:41:21,520 Speaker 1: Workout Plan. I should say, if you want a little 651 00:41:21,520 --> 00:41:24,560 Speaker 1: bit more from me, just came out and thank you, 652 00:41:24,640 --> 00:41:26,920 Speaker 1: thank you for listening, thank you for everything, thank you 653 00:41:26,960 --> 00:41:29,880 Speaker 1: for the comments and reaching out. I absolutely love what 654 00:41:29,960 --> 00:41:31,439 Speaker 1: I do. I have the greatest job in the world, 655 00:41:31,840 --> 00:41:34,520 Speaker 1: and I'll be doing it until the very end. I'll 656 00:41:34,520 --> 00:41:38,879 Speaker 1: be running, swimming, biking, doing everything. And I hope you 657 00:41:38,960 --> 00:41:44,840 Speaker 1: realize that there are three things you and I can control, 658 00:41:46,600 --> 00:41:49,000 Speaker 1: how much we move, what we put into our mouths, 659 00:41:49,960 --> 00:41:55,280 Speaker 1: and our attitudes, and that is awesome. I'm Tom Holland 660 00:41:55,320 --> 00:42:04,040 Speaker 1: this is Fitness Disrupted. Believe in Yourself. M H. Fitness 661 00:42:04,040 --> 00:42:07,480 Speaker 1: Disrupted is a production of I Heart Radio. For more 662 00:42:07,520 --> 00:42:10,760 Speaker 1: podcasts from my heart Radio, visit the I heart Radio app, 663 00:42:10,960 --> 00:42:14,400 Speaker 1: Apple Podcasts, or wherever you listen to your favorite shows.