1 00:00:00,840 --> 00:00:05,920 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:09,600 --> 00:00:15,640 Speaker 1: I am Tom Holland and this is Fitness Disrupted. All right, 3 00:00:15,840 --> 00:00:19,440 Speaker 1: let's just do a straightforward show, not that my shows 4 00:00:19,440 --> 00:00:23,919 Speaker 1: aren't straightforward, but like boom boom boom, gonna rattle off 5 00:00:25,040 --> 00:00:30,640 Speaker 1: almost two dozen tips to eating better and losing weight. 6 00:00:31,960 --> 00:00:35,760 Speaker 1: And the two are not mutually exclusive. Being healthy and 7 00:00:35,840 --> 00:00:41,840 Speaker 1: losing weight. It's a big part of this show and 8 00:00:43,159 --> 00:00:51,360 Speaker 1: research shows what you all love, list shows and odd numbers. 9 00:00:51,920 --> 00:00:56,160 Speaker 1: Oddly enough, we search chose like three is better than 10 00:00:56,680 --> 00:01:02,080 Speaker 1: two or twenty four. But I'm to give you almost 11 00:01:02,160 --> 00:01:06,560 Speaker 1: two dozen tips to eating better, losing weight, and just 12 00:01:06,640 --> 00:01:10,600 Speaker 1: being healthier. And these tips are ones you've heard before 13 00:01:10,640 --> 00:01:13,560 Speaker 1: if you've listened to other podcasts of mind. They are 14 00:01:13,680 --> 00:01:20,039 Speaker 1: scientifically based. But you gotta find what works for you, right. 15 00:01:20,720 --> 00:01:23,679 Speaker 1: But I want you to be honest with yourself and 16 00:01:23,760 --> 00:01:26,360 Speaker 1: if you want it's a great idea. If you're struggling, 17 00:01:27,480 --> 00:01:33,080 Speaker 1: and most people are, grab a pen a pencil, piece 18 00:01:33,080 --> 00:01:36,720 Speaker 1: of paper. If you're my age, if you're younger, you 19 00:01:36,720 --> 00:01:38,800 Speaker 1: could do it on your phone. I still don't understand. 20 00:01:40,319 --> 00:01:44,839 Speaker 1: I'm a I'm a at the heart of it, a 21 00:01:44,880 --> 00:01:49,080 Speaker 1: pencil and paper type of guy. But write these down 22 00:01:50,000 --> 00:01:54,200 Speaker 1: and be honest. How many are you doing? And of 23 00:01:54,320 --> 00:02:00,400 Speaker 1: the twenty three, if you do a handful, you're going 24 00:02:00,480 --> 00:02:03,200 Speaker 1: to be successful. If you do more than a handful, 25 00:02:03,240 --> 00:02:07,920 Speaker 1: you're going to be more successful more quickly. It is 26 00:02:07,960 --> 00:02:13,040 Speaker 1: that simple. And what you will see when I rattle 27 00:02:13,120 --> 00:02:16,000 Speaker 1: off all twenty three of these is it's not one 28 00:02:16,160 --> 00:02:20,280 Speaker 1: thing right, it's not one diet, it's not changing one thing. 29 00:02:20,680 --> 00:02:24,880 Speaker 1: It's changing this is this is the I hate the 30 00:02:24,880 --> 00:02:31,320 Speaker 1: word the secret. It's changing a handful of things, many 31 00:02:31,480 --> 00:02:40,440 Speaker 1: things slowly over time. That's what works, based in science, 32 00:02:40,600 --> 00:02:44,040 Speaker 1: based in experience. Do you have to do them all? 33 00:02:44,080 --> 00:02:47,520 Speaker 1: Absolutely not? Are some more important than others? I would 34 00:02:47,560 --> 00:02:49,880 Speaker 1: argue yes, But at the end of the day comes 35 00:02:49,880 --> 00:02:53,160 Speaker 1: down to results. It comes down to results. But that's 36 00:02:53,200 --> 00:02:57,400 Speaker 1: what's always mystified me in this industry when I would 37 00:02:57,400 --> 00:03:00,080 Speaker 1: have pushed back from people, when I would say, you know, 38 00:03:00,120 --> 00:03:03,040 Speaker 1: here's what the science says about you know, a habit 39 00:03:03,160 --> 00:03:06,200 Speaker 1: or something that will help achieve your goals. And I'll say, well, 40 00:03:06,200 --> 00:03:11,080 Speaker 1: I'm not gonna do that. You go, okay, um, what 41 00:03:11,120 --> 00:03:14,000 Speaker 1: are you gonna do? Right? But when you have twenty 42 00:03:14,280 --> 00:03:18,440 Speaker 1: three different tips and and things you can start to 43 00:03:18,639 --> 00:03:25,000 Speaker 1: implement right away you find what works for you. And 44 00:03:25,000 --> 00:03:28,520 Speaker 1: when you find what works for you now and over time, 45 00:03:29,800 --> 00:03:31,600 Speaker 1: are you gonna do all twenty three of these things 46 00:03:31,600 --> 00:03:35,920 Speaker 1: at the same time. Could because they're not huge. There's 47 00:03:35,960 --> 00:03:40,560 Speaker 1: not one of them that is some deprivation diet. There's 48 00:03:40,600 --> 00:03:45,800 Speaker 1: not one that is complicated. But that's what human nature wants. 49 00:03:46,360 --> 00:03:48,320 Speaker 1: You want it to be hard. You want it to 50 00:03:48,400 --> 00:03:55,200 Speaker 1: be deprivation. I don't know why. I do know why. 51 00:03:55,640 --> 00:03:57,320 Speaker 1: One of the reasons is you want that quick fix. 52 00:03:58,840 --> 00:04:03,160 Speaker 1: I get it. We all want things quicker. I'm really 53 00:04:03,200 --> 00:04:07,840 Speaker 1: bad at waiting for things myself, but this is something 54 00:04:08,320 --> 00:04:13,200 Speaker 1: you can't rush. Okay, but I'll say it one final time. 55 00:04:13,920 --> 00:04:21,400 Speaker 1: The great news is these small changes don't affect your 56 00:04:21,440 --> 00:04:25,440 Speaker 1: life in the way that a restrictive diet does, or 57 00:04:25,520 --> 00:04:34,560 Speaker 1: some something crazy, something expensive and restrictive, whether that's you know, 58 00:04:34,800 --> 00:04:38,320 Speaker 1: expensive supplements that are tied into a plan where you're 59 00:04:38,360 --> 00:04:42,120 Speaker 1: restricted from eating certain foods. But none of that. All right, 60 00:04:42,760 --> 00:04:44,960 Speaker 1: let's get right into it quick break. When we come back, 61 00:04:44,960 --> 00:04:47,839 Speaker 1: twenty three tips to eating better and losing weight, we'll 62 00:04:47,880 --> 00:04:58,400 Speaker 1: be right back, and we are back just giving you 63 00:04:58,520 --> 00:05:04,360 Speaker 1: a laundry. List of tips based in science, based in 64 00:05:04,400 --> 00:05:10,960 Speaker 1: experience that you can employ right away to help you 65 00:05:11,000 --> 00:05:15,440 Speaker 1: achieve your goals. And again, the goals are not mutually exclusive. 66 00:05:15,480 --> 00:05:20,640 Speaker 1: The goals of eating better, losing weight, and being healthier, 67 00:05:20,680 --> 00:05:25,280 Speaker 1: they're all tied in. I will not help you lose 68 00:05:25,279 --> 00:05:27,600 Speaker 1: weight in an unhealthy way, not going to do it. 69 00:05:28,880 --> 00:05:31,000 Speaker 1: I'm not going to do it. But that's not what 70 00:05:31,080 --> 00:05:33,000 Speaker 1: this is about. All right, let's get right into it. 71 00:05:33,680 --> 00:05:38,479 Speaker 1: Number one, Eat breakfast, Eat breakfast. I've done so many 72 00:05:38,520 --> 00:05:41,440 Speaker 1: shows on this topic. I will continue to do shows 73 00:05:41,520 --> 00:05:45,400 Speaker 1: on this topic. The research is so strong, The research 74 00:05:45,520 --> 00:05:48,640 Speaker 1: is so strong into eating breakfast. And if you're not 75 00:05:48,720 --> 00:05:51,919 Speaker 1: eating breakfast now and you say you're not hungry, but 76 00:05:52,040 --> 00:05:56,719 Speaker 1: you're struggling to lose weight, think about that for a second. 77 00:05:59,000 --> 00:06:03,400 Speaker 1: Think about that first second. It's not working. So try it. 78 00:06:03,560 --> 00:06:06,480 Speaker 1: Try all of these things at some point and give 79 00:06:06,520 --> 00:06:09,760 Speaker 1: it a little bit of time, and I will flesh 80 00:06:09,760 --> 00:06:11,720 Speaker 1: out each one. Not too much, because I don't want 81 00:06:11,800 --> 00:06:14,720 Speaker 1: this show to be ridiculously long, So a minute or 82 00:06:14,760 --> 00:06:20,840 Speaker 1: two for each tip. But eat breakfast. I talk about 83 00:06:20,880 --> 00:06:25,159 Speaker 1: the studies that are so strong in showing that people 84 00:06:25,160 --> 00:06:27,520 Speaker 1: who lose significant amount of weight and keep it off. 85 00:06:28,760 --> 00:06:33,560 Speaker 1: Tend to eat breakfast. And I'm gonna qualify this one 86 00:06:33,600 --> 00:06:36,440 Speaker 1: step further, which for those of you who don't eat 87 00:06:36,440 --> 00:06:39,880 Speaker 1: breakfast will probably cringe. I not only want you to 88 00:06:39,880 --> 00:06:42,839 Speaker 1: eat breakfast. I want you to to eat big, huge breakfast. 89 00:06:45,080 --> 00:06:51,040 Speaker 1: Start your day by fueling up. Start your day by 90 00:06:51,080 --> 00:06:56,000 Speaker 1: fueling up. The reasons so many people gain weight is 91 00:06:56,080 --> 00:06:59,360 Speaker 1: because they're eating so many calories late at night. It's 92 00:06:59,400 --> 00:07:03,680 Speaker 1: not that you're he goes into hibernation mode when you 93 00:07:03,760 --> 00:07:06,600 Speaker 1: take in those calories. It's that it is simple math 94 00:07:06,680 --> 00:07:10,200 Speaker 1: that people take in a crazy amount of calories at night, 95 00:07:13,720 --> 00:07:19,520 Speaker 1: taking those calories at the start of the day. A big, healthy, huge, 96 00:07:20,000 --> 00:07:23,520 Speaker 1: huge breakfast. And I know it's so hard for people 97 00:07:23,560 --> 00:07:29,920 Speaker 1: to do. I gotta move this along. But eat breakfast. 98 00:07:30,560 --> 00:07:33,760 Speaker 1: Try eating breakfast, give it time. Find foods that are 99 00:07:33,760 --> 00:07:36,240 Speaker 1: healthy that fuel you up in the right way, not 100 00:07:36,280 --> 00:07:47,480 Speaker 1: an unhealthy breakfast. Whole foods and a big, big fueling 101 00:07:47,560 --> 00:07:50,840 Speaker 1: up for the day meal. All right, enough, I gotta 102 00:07:50,880 --> 00:07:54,800 Speaker 1: move and I gotta gotta gonna keep myself on track here. 103 00:07:55,080 --> 00:07:59,720 Speaker 1: Eat frequently. If you're eating three meals a day and 104 00:07:59,720 --> 00:08:02,000 Speaker 1: it's working for you, good for you, and guess what 105 00:08:02,400 --> 00:08:06,360 Speaker 1: every one of these tips. What I love is you'll 106 00:08:06,360 --> 00:08:08,360 Speaker 1: read the articles that say, no, you don't have the breakfast, 107 00:08:08,680 --> 00:08:13,800 Speaker 1: No you don't have to eat frequently. If you're on track, 108 00:08:13,880 --> 00:08:15,680 Speaker 1: as I will say over and over, good for you, 109 00:08:15,720 --> 00:08:19,880 Speaker 1: then you're good right. Most people don't eat three meals 110 00:08:19,920 --> 00:08:22,880 Speaker 1: and not snack. Most people don't eat three healthy meals 111 00:08:22,880 --> 00:08:27,680 Speaker 1: throughout the day. I don't. I'm eating less as I 112 00:08:27,720 --> 00:08:32,880 Speaker 1: get older, but I'm still eating frequently. And when I don't, 113 00:08:32,920 --> 00:08:35,600 Speaker 1: I notice it when I go for an extended period 114 00:08:35,600 --> 00:08:37,959 Speaker 1: of time. I know my party really well now after 115 00:08:38,400 --> 00:08:41,520 Speaker 1: decades and decades of being in this industry. And if 116 00:08:41,559 --> 00:08:45,800 Speaker 1: I go like an hour too long, I struggle later 117 00:08:45,840 --> 00:08:49,200 Speaker 1: in the day to not eat foods that aren't as 118 00:08:49,200 --> 00:08:54,600 Speaker 1: good for me, and I just I'm off track. And 119 00:08:54,640 --> 00:08:58,840 Speaker 1: so yes, eating five to six medium sized meals a 120 00:08:58,960 --> 00:09:02,400 Speaker 1: day or you know you can eat a little bit, well, 121 00:09:02,440 --> 00:09:04,880 Speaker 1: I'm getting ahead of myself. Five to six meals a 122 00:09:04,920 --> 00:09:10,000 Speaker 1: day medium sized? You can um, you know, well, I'll 123 00:09:10,000 --> 00:09:12,840 Speaker 1: get to it. I don't want to give it away. Uh, 124 00:09:12,840 --> 00:09:15,679 Speaker 1: five or six meals a day every three hours or 125 00:09:15,720 --> 00:09:18,640 Speaker 1: so two to three hours, so you wake up whatever 126 00:09:18,679 --> 00:09:20,400 Speaker 1: time you wake up, so up at five am working 127 00:09:20,400 --> 00:09:23,240 Speaker 1: out this morning. Didn't want to eat before that, but 128 00:09:23,280 --> 00:09:29,080 Speaker 1: eight after. So for me, it's like seven o'clock, ten o'clock, 129 00:09:29,240 --> 00:09:35,440 Speaker 1: one o'clock, four o'clock, seven o'clock, and then maybe a 130 00:09:35,520 --> 00:09:40,600 Speaker 1: snack right before bed. Fuel your body. Don't let that 131 00:09:40,600 --> 00:09:43,200 Speaker 1: blood sugar drop, don't let the wheels fall off at 132 00:09:43,240 --> 00:09:45,599 Speaker 1: three o'clock, and then you're grabbing for the candy and 133 00:09:45,640 --> 00:09:48,720 Speaker 1: all that stuff. And then that's why at dinner time 134 00:09:48,760 --> 00:09:54,640 Speaker 1: you're now off the rails. All right, I'm gonna you know, 135 00:09:54,800 --> 00:09:57,760 Speaker 1: get into that further as well. Number three, and you 136 00:09:57,800 --> 00:10:00,080 Speaker 1: hear this all the time. Drink water. One of the 137 00:10:00,080 --> 00:10:04,120 Speaker 1: hardest things for me to do. I just I have 138 00:10:04,200 --> 00:10:06,320 Speaker 1: the bladder of an eight year old, I'll say it. 139 00:10:07,480 --> 00:10:09,640 Speaker 1: And I struggle and that that's a problem because I 140 00:10:09,679 --> 00:10:14,480 Speaker 1: do exercise frequently. I do sweat a crazy amount and 141 00:10:14,559 --> 00:10:18,240 Speaker 1: I need to get those fluids in. And so what 142 00:10:18,360 --> 00:10:20,360 Speaker 1: I do and what you can do too, And for 143 00:10:20,360 --> 00:10:22,840 Speaker 1: a lot of these tips, I'm gonna qualify them, you know, 144 00:10:23,800 --> 00:10:27,480 Speaker 1: one or two ways give you tips within the tips. 145 00:10:27,480 --> 00:10:30,720 Speaker 1: But I have a bottle, empty bottle water bottle in 146 00:10:30,760 --> 00:10:34,720 Speaker 1: my office in my studio that I will refill. I 147 00:10:34,840 --> 00:10:38,319 Speaker 1: have a handful of water bottles in my home gym 148 00:10:38,360 --> 00:10:41,360 Speaker 1: filled and I have two bottles that I tried to 149 00:10:41,440 --> 00:10:45,000 Speaker 1: drink and refill throughout the day. But my goal is 150 00:10:45,040 --> 00:10:47,760 Speaker 1: to drink those two every day. Do I hit it? 151 00:10:48,240 --> 00:10:50,880 Speaker 1: Not even close? Still working on it, all right. But 152 00:10:51,000 --> 00:10:54,839 Speaker 1: drink water. You know all those statistics how much of 153 00:10:54,880 --> 00:10:57,400 Speaker 1: our bodies are made of water and blah blah blah. 154 00:10:58,000 --> 00:11:02,280 Speaker 1: Just drink more water. But know that food has water 155 00:11:02,320 --> 00:11:07,080 Speaker 1: in it too, you know, different drink coffee, different liquids. 156 00:11:07,520 --> 00:11:10,559 Speaker 1: Fluids you're drinking, you know those are those are fluids 157 00:11:10,640 --> 00:11:12,839 Speaker 1: and they help with hydration. But we need to drink 158 00:11:12,880 --> 00:11:17,160 Speaker 1: more water. If you're already there, awesome, okay, but it's 159 00:11:17,240 --> 00:11:21,800 Speaker 1: another not only health tip, but it will help with hunger, 160 00:11:22,240 --> 00:11:26,160 Speaker 1: right all right. Number four Stock your home. Oh my gosh, 161 00:11:26,240 --> 00:11:31,160 Speaker 1: is this so simple yet so vitally important. Stock your 162 00:11:31,200 --> 00:11:35,400 Speaker 1: home with healthy foods that you like, lots and lots 163 00:11:35,480 --> 00:11:40,559 Speaker 1: of choices. Go out for the treats. Does that mean 164 00:11:40,600 --> 00:11:42,120 Speaker 1: you don't have treats in the house. No. I have 165 00:11:42,160 --> 00:11:44,720 Speaker 1: an entire drawer I called the cookie drawer, you know, 166 00:11:44,800 --> 00:11:47,360 Speaker 1: but that's got so much stuff in there for the 167 00:11:47,440 --> 00:11:50,200 Speaker 1: kids and for everyone, and then we have ice cream 168 00:11:50,200 --> 00:11:52,760 Speaker 1: in the house and things like that. But we also 169 00:11:52,840 --> 00:11:57,480 Speaker 1: have so many healthy options right out in the open, 170 00:11:58,040 --> 00:12:04,559 Speaker 1: huge tray of fruit, you know, three tiers, apples, oranges, bananas, 171 00:12:04,800 --> 00:12:11,280 Speaker 1: food everywhere, healthy options to grab four. It's so simple, 172 00:12:11,320 --> 00:12:14,560 Speaker 1: but it's so important that the vast majority of the 173 00:12:14,559 --> 00:12:20,720 Speaker 1: foods in your house that you have access to are healthy. 174 00:12:20,960 --> 00:12:28,320 Speaker 1: All right. Number five, prepare ahead of time. Food prep. 175 00:12:28,440 --> 00:12:31,480 Speaker 1: And I am as lazy as they come, people, I'm 176 00:12:31,520 --> 00:12:34,880 Speaker 1: as lazy as they come. I will pay extra and 177 00:12:34,880 --> 00:12:38,240 Speaker 1: I'm getting ahead of myself again for convenience. But cook 178 00:12:38,880 --> 00:12:41,520 Speaker 1: ahead of time. Just a couple of things that work 179 00:12:41,600 --> 00:12:45,680 Speaker 1: for you, all right. For me, it's Sunday's and I 180 00:12:45,800 --> 00:12:48,680 Speaker 1: have an egg cooker that hard boils the I can't 181 00:12:48,720 --> 00:12:50,880 Speaker 1: even boil the water and do it that way. I 182 00:12:50,920 --> 00:12:54,640 Speaker 1: have this little egg cooker thing that does seven eggs 183 00:12:54,640 --> 00:12:56,440 Speaker 1: at a time, hard boils in my poor water in it. 184 00:12:56,640 --> 00:12:58,719 Speaker 1: I put the thing, the seven eggs in, I put 185 00:12:58,760 --> 00:13:01,520 Speaker 1: the top on, hug it in, I turn it on, 186 00:13:01,679 --> 00:13:05,040 Speaker 1: boom at beeps. I'm done. So I do like a dozen. 187 00:13:06,320 --> 00:13:09,199 Speaker 1: I eat them, my kids eat them. So eggs. If 188 00:13:09,200 --> 00:13:12,200 Speaker 1: you're you know grilling. We're coming up to summer outside 189 00:13:12,600 --> 00:13:16,400 Speaker 1: grill extra if you're if you're a meat person, you know, chicken, 190 00:13:16,600 --> 00:13:19,360 Speaker 1: things like that. Don't cook one or two or just 191 00:13:19,440 --> 00:13:23,640 Speaker 1: a meal's worth, cook a bunch, put that in the fridge. 192 00:13:24,120 --> 00:13:26,920 Speaker 1: I also, again, this is how lazy I am. I 193 00:13:26,920 --> 00:13:29,679 Speaker 1: have at the steamed mixed vegetables and different vegetables that 194 00:13:29,720 --> 00:13:33,280 Speaker 1: I can just steam in the microwave. I am that lazy. 195 00:13:33,559 --> 00:13:36,640 Speaker 1: I do that, and then I put it in tupper wear. 196 00:13:36,679 --> 00:13:39,880 Speaker 1: So I'll steam an entire huge bag. Sometimes I'll eat 197 00:13:39,880 --> 00:13:42,840 Speaker 1: the whole bag, but if it's big enough, I'll eat 198 00:13:42,880 --> 00:13:47,200 Speaker 1: half and I'll put half away. And it's there. And 199 00:13:47,240 --> 00:13:50,240 Speaker 1: then I do like my omelet and throw the you know, 200 00:13:50,320 --> 00:13:54,240 Speaker 1: four eggs, throw the already cooked vegetables on top of 201 00:13:54,280 --> 00:13:59,760 Speaker 1: the eggs. I've got this awesome omelet with so much volume, 202 00:14:00,559 --> 00:14:06,199 Speaker 1: four eggs and veggies on top. That's a big healthy breakfast. 203 00:14:06,280 --> 00:14:08,880 Speaker 1: And there's other options as well. All right, I got 204 00:14:08,880 --> 00:14:10,840 Speaker 1: ahead of myself, but I gave away number six. Pay 205 00:14:10,920 --> 00:14:13,720 Speaker 1: for convenience. Every now and again, what are you going 206 00:14:13,720 --> 00:14:18,280 Speaker 1: to invest in? What is more important to spend your 207 00:14:18,280 --> 00:14:22,240 Speaker 1: money on? Exercise and nutrition? Right? So I have a juicer. 208 00:14:22,480 --> 00:14:24,600 Speaker 1: I'm not going to use it. It was a gift. 209 00:14:25,080 --> 00:14:27,600 Speaker 1: I'm way too lazy to shop for all that stuff 210 00:14:27,960 --> 00:14:30,360 Speaker 1: and to clean it up. And so that is where 211 00:14:30,400 --> 00:14:32,680 Speaker 1: I will pay for convenience. I will get a red 212 00:14:32,760 --> 00:14:35,760 Speaker 1: drink or a green drink. You know, different kinds of 213 00:14:35,760 --> 00:14:38,120 Speaker 1: foods that I'm not going to prepare myself that are 214 00:14:38,160 --> 00:14:42,560 Speaker 1: super healthy, that I'm definitely not gonna shop for. It's 215 00:14:42,600 --> 00:14:46,680 Speaker 1: just honest, people, I'm being honest with you. I'm gonna 216 00:14:46,680 --> 00:14:49,200 Speaker 1: spend my money on that stuff that fuels my body. 217 00:14:49,560 --> 00:14:53,160 Speaker 1: It's going to help prevent disease. What is more important 218 00:14:53,160 --> 00:14:54,440 Speaker 1: than what we put into our bodies? Right, So, if 219 00:14:54,440 --> 00:14:56,560 Speaker 1: I'm gonna spend a couple more bucks on something because 220 00:14:56,600 --> 00:14:59,080 Speaker 1: I'm too lazy to do it, I'm definitely gonna do it. 221 00:14:59,200 --> 00:15:02,160 Speaker 1: So pay for CONVENI and figure out what those things are. Right? 222 00:15:02,200 --> 00:15:06,760 Speaker 1: Where are you going to spend a couple extra dollars? Right? 223 00:15:07,480 --> 00:15:11,240 Speaker 1: Number seven Eat protein at every meal. I will talk 224 00:15:11,280 --> 00:15:16,920 Speaker 1: about protein until the day I die. It's so important 225 00:15:16,960 --> 00:15:22,280 Speaker 1: to so many different things, including building muscle, including not 226 00:15:22,440 --> 00:15:28,800 Speaker 1: losing muscle as we age, sarcopenia, and feeling full, like 227 00:15:29,360 --> 00:15:34,840 Speaker 1: to really really important things, right, satiety and muscle. The 228 00:15:34,920 --> 00:15:38,040 Speaker 1: less muscle we have, the lower metabolisms are. The more 229 00:15:38,160 --> 00:15:42,080 Speaker 1: muscle we have, the higher metabolisms are. Muscle is more 230 00:15:42,240 --> 00:15:46,880 Speaker 1: metabolically active than fat tissue. That's why men one of 231 00:15:46,920 --> 00:15:51,400 Speaker 1: the reasons have uh, you know, burn calories at a 232 00:15:51,440 --> 00:15:54,480 Speaker 1: greater rate than women. Women, Thank goodness, are getting more 233 00:15:54,480 --> 00:15:57,200 Speaker 1: and more into the strength training and you know strong 234 00:15:57,280 --> 00:15:59,760 Speaker 1: as the new skinny. Love that. But eat protein it 235 00:15:59,840 --> 00:16:03,320 Speaker 1: every meal again, about half your body weight in grams 236 00:16:03,360 --> 00:16:06,000 Speaker 1: per day, and then break it up over those meals. 237 00:16:08,080 --> 00:16:10,920 Speaker 1: It's hard to get it all in there, almost impossible 238 00:16:11,040 --> 00:16:13,760 Speaker 1: in one meal or two. And when you spread it 239 00:16:13,760 --> 00:16:17,400 Speaker 1: out throughout the day, it helps you feel full. And 240 00:16:17,400 --> 00:16:19,160 Speaker 1: then we could get into but I'm not going to. 241 00:16:19,520 --> 00:16:22,400 Speaker 1: You know the way it affects blood, sugar and highly 242 00:16:22,520 --> 00:16:26,520 Speaker 1: semic foods. You pair protein with carbohydrates, all right, So 243 00:16:26,560 --> 00:16:29,880 Speaker 1: every meal that you can take your again body weight 244 00:16:30,960 --> 00:16:33,520 Speaker 1: in half grams per day and then spread that out 245 00:16:33,560 --> 00:16:39,080 Speaker 1: over the meals you eat per day. Number eight, eat 246 00:16:39,520 --> 00:16:44,600 Speaker 1: big portions of healthy food. I don't people go that's 247 00:16:44,640 --> 00:16:49,800 Speaker 1: crazy and guess what, I don't care what oh these 248 00:16:49,880 --> 00:16:52,480 Speaker 1: articles say. You know you're not putting on access weight 249 00:16:52,520 --> 00:16:55,600 Speaker 1: by eating too many vegetables. Look at how many calories 250 00:16:55,640 --> 00:16:58,240 Speaker 1: are in one huge bag of mixed vegetables. It's like 251 00:16:58,240 --> 00:17:02,360 Speaker 1: two and try to eat that whole bag. I'm one 252 00:17:02,400 --> 00:17:04,320 Speaker 1: of the few people I think they can and does. 253 00:17:05,480 --> 00:17:07,879 Speaker 1: But we don't eat enough of the good stuff, and 254 00:17:07,920 --> 00:17:12,080 Speaker 1: we eat too much of the bad stuff. And when 255 00:17:12,119 --> 00:17:16,679 Speaker 1: you eat healthy foods like eggs and whole grains and 256 00:17:16,800 --> 00:17:20,240 Speaker 1: things like that in the right volume again and the 257 00:17:20,440 --> 00:17:23,840 Speaker 1: right order right front. Well, I'm gonna get ahead of myself. 258 00:17:23,840 --> 00:17:26,920 Speaker 1: I'm not gonna do it. I want to expand on 259 00:17:26,960 --> 00:17:29,199 Speaker 1: all these things, all right, I'm gonna really focus on 260 00:17:29,280 --> 00:17:33,159 Speaker 1: keeping it simple. Eat big portions of healthy food. You know, 261 00:17:33,200 --> 00:17:36,760 Speaker 1: when I was training clients and we're figuring out snacks 262 00:17:36,760 --> 00:17:38,880 Speaker 1: and things for people, and I'd say, you know, we're 263 00:17:38,920 --> 00:17:40,840 Speaker 1: trying to figure out what they liked, and maybe it 264 00:17:40,880 --> 00:17:42,400 Speaker 1: was an apple, and I'd say, you know, why don't 265 00:17:42,400 --> 00:17:45,040 Speaker 1: you do you know, two apples and then some cheese 266 00:17:45,119 --> 00:17:46,560 Speaker 1: or something, And they say, well, that's too much food. 267 00:17:47,160 --> 00:17:51,600 Speaker 1: It's not eat more good food. When you find the 268 00:17:51,640 --> 00:17:55,800 Speaker 1: foods you like, eat lots of it. Okay, I leave 269 00:17:55,840 --> 00:18:01,080 Speaker 1: it at that. Uh number nine, b Oh, this is great. 270 00:18:01,200 --> 00:18:03,800 Speaker 1: I love this one. Become aware of all your b 271 00:18:04,040 --> 00:18:08,840 Speaker 1: l t s. One of the greatest tips, right, what's 272 00:18:08,840 --> 00:18:13,000 Speaker 1: a b LT bites licks and tastes? People? If there's 273 00:18:13,080 --> 00:18:18,280 Speaker 1: one thing most people have no concept of, and even 274 00:18:18,320 --> 00:18:22,760 Speaker 1: some you know many in the industry, how many colories 275 00:18:22,800 --> 00:18:25,719 Speaker 1: they take in with bites, licks and taste. Oh, you're 276 00:18:25,720 --> 00:18:28,399 Speaker 1: gonna have that last chicken nugget from your kids, You're 277 00:18:28,440 --> 00:18:30,520 Speaker 1: gonna have a sip of that. You're gonna have a 278 00:18:30,560 --> 00:18:34,800 Speaker 1: bite of that, you're gonna finish, you know, your husband's 279 00:18:34,800 --> 00:18:40,480 Speaker 1: are your wives? You know, dessert, that's fine. But when 280 00:18:40,480 --> 00:18:42,359 Speaker 1: I was a trainer and ask people what they had 281 00:18:43,240 --> 00:18:46,920 Speaker 1: that day to eat, no one ever talks about the 282 00:18:46,920 --> 00:18:49,399 Speaker 1: b lt s because of course you don't so be 283 00:18:49,680 --> 00:18:53,320 Speaker 1: aware of them. And all of these are connected. When 284 00:18:53,400 --> 00:18:56,720 Speaker 1: you eat a big breakfast, you're gonna feel full and 285 00:18:56,720 --> 00:19:00,520 Speaker 1: and set yourself up for success. When you eat, you know, 286 00:19:00,560 --> 00:19:03,040 Speaker 1: every couple hours or so, you're not gonna get ravenous 287 00:19:03,520 --> 00:19:05,720 Speaker 1: and you're not going to do as many of the 288 00:19:05,760 --> 00:19:09,320 Speaker 1: b l t s. You know, so many people who say, oh, 289 00:19:09,320 --> 00:19:12,840 Speaker 1: I don't eat breakfast, I'm not hungry, and then I 290 00:19:12,840 --> 00:19:15,520 Speaker 1: don't want to eat that much. Healthy food that's too much. 291 00:19:17,000 --> 00:19:21,200 Speaker 1: If you have wait to lose, you're consuming the cowries 292 00:19:21,400 --> 00:19:24,920 Speaker 1: at some point. And so I know this is not 293 00:19:25,800 --> 00:19:31,000 Speaker 1: what you normally here. But we're not where we need 294 00:19:31,040 --> 00:19:33,959 Speaker 1: to be, are we. In other words, we have all 295 00:19:34,040 --> 00:19:37,680 Speaker 1: the resources, all the fitness technology, all the yeahbuts are gone, 296 00:19:37,720 --> 00:19:40,800 Speaker 1: as I say frequently, but people are still struggling. You're 297 00:19:40,800 --> 00:19:42,879 Speaker 1: still struggling because you got bad information. People. This is 298 00:19:42,920 --> 00:19:45,359 Speaker 1: the good stuff, all right, keep moving, but become aware 299 00:19:45,400 --> 00:19:47,440 Speaker 1: of your b l T s. And I'm gonna come 300 00:19:47,440 --> 00:19:49,879 Speaker 1: back to that in a second. Number ten eat the 301 00:19:49,920 --> 00:19:51,920 Speaker 1: same thing. This makes no sense when you say it 302 00:19:51,920 --> 00:19:55,240 Speaker 1: out loud, for you know for the first time in 303 00:19:55,280 --> 00:19:58,840 Speaker 1: this way. What do I mean by that? People who 304 00:19:59,640 --> 00:20:02,000 Speaker 1: lose gnificant amount of way to keep it off, or 305 00:20:02,000 --> 00:20:05,480 Speaker 1: people who are just healthy at their healthy weight, And 306 00:20:05,520 --> 00:20:08,040 Speaker 1: I'm one of these people. We tend to eat the 307 00:20:08,080 --> 00:20:11,320 Speaker 1: same foods and just rotate them. Why because we know 308 00:20:11,400 --> 00:20:14,399 Speaker 1: it works for us. We know how many calories are 309 00:20:14,400 --> 00:20:17,719 Speaker 1: in it, by and large, we know that it satisfies us, 310 00:20:18,000 --> 00:20:21,239 Speaker 1: We know that it makes us feel good. We know 311 00:20:21,320 --> 00:20:23,399 Speaker 1: that it helps us maintain our weight. This is the 312 00:20:23,440 --> 00:20:28,200 Speaker 1: one area where I will not talk about variation. Although 313 00:20:29,880 --> 00:20:32,160 Speaker 1: once you get to that point where you're at your 314 00:20:32,640 --> 00:20:36,400 Speaker 1: healthy weight, kind of figured it out. You've got your seven, eight, nine, 315 00:20:36,480 --> 00:20:39,280 Speaker 1: ten different meals. You kind of rotate, it doesn't matter. 316 00:20:39,400 --> 00:20:42,440 Speaker 1: You know, breakfast for dinner, dinner for breakfast, you got 317 00:20:42,480 --> 00:20:45,679 Speaker 1: your healthy proteins, your you know, your salads. You figured 318 00:20:45,720 --> 00:20:52,840 Speaker 1: it out. Then slowly, carefully you try to add variation 319 00:20:52,880 --> 00:20:55,960 Speaker 1: in because variation isn't crucial to everything, including foods. But 320 00:20:56,240 --> 00:20:59,159 Speaker 1: this is where because it's so challenging, especially when you're 321 00:20:59,160 --> 00:21:02,879 Speaker 1: out and about. Um, find a breakfast that works for 322 00:21:02,920 --> 00:21:07,240 Speaker 1: you better than that find three and I've done those 323 00:21:07,240 --> 00:21:09,800 Speaker 1: shows as well. But find the foods that you like 324 00:21:10,320 --> 00:21:13,840 Speaker 1: that start to help you towards your weight loss. Uh, 325 00:21:14,040 --> 00:21:16,320 Speaker 1: you know goal, if that's your goal, one of your goals, 326 00:21:16,960 --> 00:21:21,800 Speaker 1: and then stick with that. It makes common sense, all right, 327 00:21:21,920 --> 00:21:26,080 Speaker 1: So find the foods that work and rotate those. Stick 328 00:21:26,119 --> 00:21:29,240 Speaker 1: with that. Not too much variation, at least for a while. 329 00:21:29,560 --> 00:21:34,000 Speaker 1: Number eleven read labels, Keep it simple. People did a 330 00:21:34,040 --> 00:21:35,840 Speaker 1: whole show on net carbs and things like that, or 331 00:21:35,960 --> 00:21:38,439 Speaker 1: I think it was a fit tip. But when it 332 00:21:38,480 --> 00:21:40,920 Speaker 1: comes to weight loss, not health first thing, you look 333 00:21:40,920 --> 00:21:43,560 Speaker 1: at the calories, Okay, Is it two hundred or is 334 00:21:43,600 --> 00:21:47,159 Speaker 1: it nine d right? It makes a big difference. And 335 00:21:47,200 --> 00:21:50,480 Speaker 1: then protein I want again, since I'm looking at protein 336 00:21:50,520 --> 00:21:52,439 Speaker 1: in every meal. If I'm looking at a bar, if 337 00:21:52,440 --> 00:21:56,840 Speaker 1: I'm looking at you know, whatever it is, package label, 338 00:21:57,400 --> 00:21:59,560 Speaker 1: how many calories? How much protein? And then I'll start 339 00:21:59,600 --> 00:22:01,399 Speaker 1: to get into the other stuff. But that's where I start. 340 00:22:01,880 --> 00:22:04,680 Speaker 1: And if weight loss is your goal, that's where you start. 341 00:22:04,800 --> 00:22:07,120 Speaker 1: Can you have something that's two hundred calories but makes 342 00:22:07,119 --> 00:22:09,360 Speaker 1: you ravenous and getting ahead of myself, yes you can. 343 00:22:12,640 --> 00:22:17,560 Speaker 1: But you can have low fat and be a thousand calories, right, 344 00:22:18,280 --> 00:22:21,719 Speaker 1: So look at the calories, look at the proteins. Start 345 00:22:21,800 --> 00:22:26,040 Speaker 1: to know your numbers. All right, let's take another quick 346 00:22:26,080 --> 00:22:28,200 Speaker 1: break and then I'm going to zoom through. Already halfway 347 00:22:28,240 --> 00:22:31,040 Speaker 1: that's not bad. Okay, I'm gonna pick up the pace. Uh, 348 00:22:31,200 --> 00:22:36,440 Speaker 1: but I'll leave it at that. We'll be right back 349 00:22:36,480 --> 00:22:49,840 Speaker 1: after this break, and we are back. Do you see 350 00:22:49,880 --> 00:22:52,080 Speaker 1: my struggle to keep this short and sweet? I want 351 00:22:52,080 --> 00:22:54,359 Speaker 1: to give you so much more information, but we gotta 352 00:22:54,440 --> 00:22:57,159 Speaker 1: keep it, keep it on track here all right? Talking 353 00:22:57,200 --> 00:23:01,359 Speaker 1: about tips to eating better and losing weight. I'm about 354 00:23:01,359 --> 00:23:05,240 Speaker 1: halfway through, and I just talked about reading labels. Keep 355 00:23:05,240 --> 00:23:09,080 Speaker 1: it simple. Obviously, the more ingredients you know and the 356 00:23:10,080 --> 00:23:13,760 Speaker 1: tougher the words are. To understand the ingredients right where 357 00:23:13,840 --> 00:23:18,600 Speaker 1: you don't know, that's problematic. You want fewer ingredients and 358 00:23:18,640 --> 00:23:21,159 Speaker 1: you want more ingredients that you know what they are. Okay, 359 00:23:21,359 --> 00:23:23,960 Speaker 1: And that's why fruits and vegetables a pretty darn easy 360 00:23:23,960 --> 00:23:27,280 Speaker 1: because there's no real label right on a banana, on 361 00:23:27,359 --> 00:23:31,680 Speaker 1: a on an apple, um twelve. Figure out your trigger 362 00:23:31,760 --> 00:23:35,840 Speaker 1: foods Okay, this goes to what I talked about just 363 00:23:35,880 --> 00:23:38,840 Speaker 1: a second ago, your B L T s um eating 364 00:23:38,880 --> 00:23:43,520 Speaker 1: the same thing even reading labels right, diet soda give 365 00:23:43,560 --> 00:23:46,280 Speaker 1: you this one example. You'll read a diet soda. People 366 00:23:46,359 --> 00:23:51,000 Speaker 1: drink diet soda tend to gain weight a couple of studies, right, 367 00:23:51,080 --> 00:23:54,080 Speaker 1: totally confusing because diets so it has zero calories. So 368 00:23:54,200 --> 00:23:57,120 Speaker 1: you go, Tom, you're totally wrong. Well, there's two things there, 369 00:23:57,280 --> 00:23:59,320 Speaker 1: real quickly. And I love this because this is this 370 00:23:59,359 --> 00:24:01,960 Speaker 1: is where the rest, you know, is problematic when it's 371 00:24:02,240 --> 00:24:04,480 Speaker 1: self reports and things like that. So a lot of 372 00:24:04,480 --> 00:24:07,320 Speaker 1: the people who drink diet soda a bunch of things. 373 00:24:07,400 --> 00:24:10,560 Speaker 1: I actually did a podcast on this as well. Two 374 00:24:10,560 --> 00:24:13,160 Speaker 1: things quickly. A lot of people drink the diet soda, 375 00:24:13,240 --> 00:24:16,600 Speaker 1: but they're still eating the fast food, right. We all 376 00:24:16,600 --> 00:24:19,600 Speaker 1: know that joke. You go to fast food place, you're like, 377 00:24:19,640 --> 00:24:22,040 Speaker 1: give me five hamburgers and a diet soda, all right, 378 00:24:22,080 --> 00:24:24,600 Speaker 1: So that's part of the issue. Another part is it 379 00:24:24,640 --> 00:24:28,119 Speaker 1: makes people hungry. And so this goes to your trigger foods. 380 00:24:28,240 --> 00:24:31,160 Speaker 1: This is where you have to figure out what works 381 00:24:31,200 --> 00:24:34,000 Speaker 1: for you. You have to learn what carbohydrates are. Getting 382 00:24:34,000 --> 00:24:40,040 Speaker 1: ahead of myself again, you know, carbohydrates, proteins, healthy fats, 383 00:24:41,160 --> 00:24:43,119 Speaker 1: and then within that you gotta go, Okay, I tried 384 00:24:43,240 --> 00:24:46,400 Speaker 1: this meal and I was ravenous, you know in an hour. 385 00:24:47,080 --> 00:24:49,560 Speaker 1: Well maybe that's not the best breakfast for you then, 386 00:24:50,440 --> 00:24:52,440 Speaker 1: And so just be aware the same way you're aware 387 00:24:52,480 --> 00:24:56,160 Speaker 1: of your b lt s, be aware of how different 388 00:24:56,200 --> 00:25:01,480 Speaker 1: foods and different combinations of foods affect your hunger, your satiety. 389 00:25:02,960 --> 00:25:05,560 Speaker 1: And this is something that takes time. That's why the 390 00:25:05,600 --> 00:25:09,800 Speaker 1: whole process takes time. People losing weight getting healthier. You're 391 00:25:09,840 --> 00:25:15,640 Speaker 1: gonna figure out your plan, all right. Number thirteen. Try 392 00:25:15,680 --> 00:25:20,080 Speaker 1: my six week plan approach. You know, I have not 393 00:25:20,200 --> 00:25:22,760 Speaker 1: and will not write a diet book per se, but 394 00:25:23,440 --> 00:25:25,359 Speaker 1: I have a six week approach and I did a 395 00:25:25,400 --> 00:25:29,160 Speaker 1: podcast on that. It's where you give yourself six weeks 396 00:25:29,200 --> 00:25:30,880 Speaker 1: and if you're doing five to six meals a day, 397 00:25:30,920 --> 00:25:34,600 Speaker 1: it's five to six weeks. Right, So week one, meal one, 398 00:25:34,720 --> 00:25:38,080 Speaker 1: figure out your breakfast. So spend a week trying different 399 00:25:38,119 --> 00:25:40,959 Speaker 1: breakfasts and getting in the habit of eating breakfast. Week two, 400 00:25:41,440 --> 00:25:44,520 Speaker 1: meal number two, Week three, meal number three. You see 401 00:25:44,560 --> 00:25:48,919 Speaker 1: where I'm going with this, super simple, super basic, super 402 00:25:48,960 --> 00:25:54,120 Speaker 1: powerful the exploration of the foods right and getting into 403 00:25:54,160 --> 00:25:58,719 Speaker 1: the habit. The behavior modification such a huge part of this. 404 00:25:59,240 --> 00:26:02,520 Speaker 1: Instead of asking you to deprive yourself of food for weeks, 405 00:26:04,280 --> 00:26:07,879 Speaker 1: I'm saying, figure out the foods over time that you like. 406 00:26:08,400 --> 00:26:10,160 Speaker 1: And that's how I'm going to end up this whole thing. 407 00:26:10,760 --> 00:26:14,400 Speaker 1: Bring this whole thing home. But six weeks. First week 408 00:26:14,480 --> 00:26:17,320 Speaker 1: is breakfast, second week is meal number two, and buy 409 00:26:17,400 --> 00:26:20,879 Speaker 1: week number six. And you might not get it right away, 410 00:26:20,920 --> 00:26:23,720 Speaker 1: but you're on track to figuring out the foods that 411 00:26:23,760 --> 00:26:27,720 Speaker 1: work for you and getting into that habit eating every 412 00:26:27,720 --> 00:26:31,199 Speaker 1: couple of hours or so okay, number fourteen, buy in 413 00:26:31,359 --> 00:26:36,760 Speaker 1: bulk so easy today. Oh my gosh. You know, finding 414 00:26:36,800 --> 00:26:40,600 Speaker 1: something you like food, you know, whether that's whatever it is, 415 00:26:41,960 --> 00:26:44,560 Speaker 1: whatever it is as part of your eating plan. It 416 00:26:44,600 --> 00:26:47,240 Speaker 1: could be you know, protein powders, like a lot of 417 00:26:47,240 --> 00:26:51,159 Speaker 1: the supplement type things, predne drinks, but food, whole foods, 418 00:26:51,200 --> 00:26:53,679 Speaker 1: everything you get it delivered today. When you find something 419 00:26:53,720 --> 00:26:57,840 Speaker 1: you like, by a lot of it. When I find 420 00:26:58,000 --> 00:27:01,080 Speaker 1: or when I shop for my mixed vegetable steamed bags, 421 00:27:01,320 --> 00:27:04,000 Speaker 1: I don't buy one or two. I buy five or 422 00:27:04,080 --> 00:27:09,000 Speaker 1: six so they're there and I will eat them frequently. 423 00:27:10,000 --> 00:27:12,920 Speaker 1: So I mean again, couldn't be easier today. You don't 424 00:27:12,960 --> 00:27:15,200 Speaker 1: even have to go to the store for Pete's sake, 425 00:27:16,880 --> 00:27:19,600 Speaker 1: but goes for waters all of that stuff. When you 426 00:27:19,640 --> 00:27:23,800 Speaker 1: find things you like that are healthy and that make 427 00:27:23,840 --> 00:27:27,399 Speaker 1: you feel full and make you feel happy, buy a 428 00:27:27,400 --> 00:27:30,200 Speaker 1: lot of it and keep it in the house. Goes 429 00:27:30,240 --> 00:27:31,879 Speaker 1: back to what I was talking about at the beginning. 430 00:27:32,760 --> 00:27:37,440 Speaker 1: Keeping your house stocked correlates to buying in bulk. Okay, 431 00:27:38,000 --> 00:27:42,359 Speaker 1: Number fifteen goes to breakfast, but want a flesh it 432 00:27:42,400 --> 00:27:45,199 Speaker 1: out even more. Eat a big breakfast was one of 433 00:27:45,200 --> 00:27:48,160 Speaker 1: the first tips. But I have to also say front 434 00:27:48,160 --> 00:27:51,520 Speaker 1: load your day. So in other words, instead of eating 435 00:27:51,760 --> 00:27:54,320 Speaker 1: nothing at the beginning of the day and slowly eating 436 00:27:54,400 --> 00:27:57,119 Speaker 1: more and ending up by eating the most at the 437 00:27:57,200 --> 00:28:00,360 Speaker 1: end of the day. Will you flip that please? You're 438 00:28:00,400 --> 00:28:06,840 Speaker 1: eating backwards for energy, for health, front load your day. 439 00:28:06,880 --> 00:28:10,440 Speaker 1: Start with the biggest meal and then cut back slowly. Okay, 440 00:28:10,480 --> 00:28:12,720 Speaker 1: this is where like the intermittent fasting and things like that. 441 00:28:13,000 --> 00:28:15,680 Speaker 1: You know, people go, you know, I stopped eating at 442 00:28:15,720 --> 00:28:20,959 Speaker 1: seven o'clock and I don't eat again until seven am. Perfect, 443 00:28:21,040 --> 00:28:23,840 Speaker 1: that's not fasting, that's just eating healthy people. And if 444 00:28:23,880 --> 00:28:28,600 Speaker 1: you and it shouldn't be a struggle. If you eat 445 00:28:28,920 --> 00:28:31,480 Speaker 1: a huge breakfast and then meal number two, you know, 446 00:28:31,520 --> 00:28:34,320 Speaker 1: maybe a little bit less or comparable, and then slowly 447 00:28:34,320 --> 00:28:37,720 Speaker 1: wean yourself down, it's not a challenge. You don't think 448 00:28:37,720 --> 00:28:42,720 Speaker 1: of it as fasting. Don't fast per se. I feel 449 00:28:42,800 --> 00:28:46,760 Speaker 1: myself so I'm not ravenous. And yes, when I'm dieting 450 00:28:46,800 --> 00:28:49,040 Speaker 1: down trying to lose a couple of pounds for an event, 451 00:28:50,120 --> 00:28:52,400 Speaker 1: I will be a little stricter later in the day, 452 00:28:52,600 --> 00:28:54,640 Speaker 1: eat more at the beginning of the day, and then 453 00:28:54,800 --> 00:28:57,480 Speaker 1: maybe stop eating an hour or two earlier than I 454 00:28:57,520 --> 00:29:01,360 Speaker 1: normally would. All right, but front load your day. It's 455 00:29:01,400 --> 00:29:05,080 Speaker 1: better for everything, your body, your mind, and your health. 456 00:29:05,440 --> 00:29:09,200 Speaker 1: All right. Number sixteen asked these two questions at every meal, 457 00:29:11,240 --> 00:29:15,520 Speaker 1: what's my healthy carb what's my healthy protein? Every meal? 458 00:29:16,400 --> 00:29:18,800 Speaker 1: What's my healthy carb what's my healthy protein. As you 459 00:29:18,840 --> 00:29:21,320 Speaker 1: get more experience, then you can get into what's my 460 00:29:21,320 --> 00:29:23,520 Speaker 1: healthy fats and things like that. But I don't I 461 00:29:23,520 --> 00:29:27,760 Speaker 1: want to complicate it. Start with what's my healthy carbohydrate, 462 00:29:27,800 --> 00:29:32,960 Speaker 1: what's my complex carbohydrate? And what is my protein? Every meal? 463 00:29:33,920 --> 00:29:37,800 Speaker 1: All right, Number seventeen, don't throw away the day? Did 464 00:29:37,800 --> 00:29:41,800 Speaker 1: a podcast on this. One of the most you know, 465 00:29:41,880 --> 00:29:45,400 Speaker 1: insidious mistakes people make is they have one bad they 466 00:29:45,400 --> 00:29:47,280 Speaker 1: fall off the wagon. You're on a diet. First of all, 467 00:29:47,280 --> 00:29:51,200 Speaker 1: it's usually a deprivation diet. And what happens it's really 468 00:29:51,200 --> 00:29:54,480 Speaker 1: hard and you're really hungry, and so you fall off 469 00:29:54,480 --> 00:29:56,960 Speaker 1: for one meal and you throw away the whole day, 470 00:29:57,560 --> 00:30:00,720 Speaker 1: or a couple of days, or the whole diet. And 471 00:30:00,760 --> 00:30:05,720 Speaker 1: that's a problem with not falling these tips. But there 472 00:30:05,840 --> 00:30:09,960 Speaker 1: is no perfect And if you completely go off the 473 00:30:10,000 --> 00:30:13,120 Speaker 1: reservation and you do have the five or six hamburgers, 474 00:30:14,160 --> 00:30:17,760 Speaker 1: oh it's not lost people. It's a calorie thing. So 475 00:30:17,880 --> 00:30:21,479 Speaker 1: don't say now, I'm just gonna you know, eat myself 476 00:30:21,520 --> 00:30:25,520 Speaker 1: silly for the rest of the day. No eat better 477 00:30:25,640 --> 00:30:29,440 Speaker 1: for the rest of the day. And I'm gonna specify 478 00:30:29,600 --> 00:30:32,560 Speaker 1: go into this actually in a little greater details shortly, 479 00:30:32,880 --> 00:30:38,520 Speaker 1: all right, So one slip up is not the end 480 00:30:38,600 --> 00:30:41,320 Speaker 1: of the world. And this is what people who maintain 481 00:30:41,400 --> 00:30:45,440 Speaker 1: their weight, including myself, when I was stricter, I go, 482 00:30:45,880 --> 00:30:48,440 Speaker 1: you know, I'm gonna be a little had. You know, 483 00:30:49,920 --> 00:30:52,959 Speaker 1: three bacon, egg and cheeses this morning. It's not a 484 00:30:52,960 --> 00:30:56,240 Speaker 1: normal breakfast for me. I have these things too occasionally. 485 00:30:57,000 --> 00:30:58,440 Speaker 1: But back in the day, when you're being a little 486 00:30:58,480 --> 00:31:02,040 Speaker 1: harder on yourself, you go, you know, now I'm gonna 487 00:31:02,360 --> 00:31:04,640 Speaker 1: just throw the day away. Part of the reason you 488 00:31:04,680 --> 00:31:07,680 Speaker 1: do that, people, is because those simple carbohydrates just make 489 00:31:07,720 --> 00:31:11,360 Speaker 1: you hungrier, like you're you're craving the other stuff, and 490 00:31:11,400 --> 00:31:13,840 Speaker 1: it's harder to not throw the day away, which is 491 00:31:13,880 --> 00:31:16,880 Speaker 1: why when you eat whole foods it's easier. All right, 492 00:31:16,880 --> 00:31:19,040 Speaker 1: But don't throw the day away, and definitely don't throw 493 00:31:19,080 --> 00:31:21,479 Speaker 1: a couple of days or the entire program, all right. 494 00:31:22,040 --> 00:31:25,160 Speaker 1: Number eighteen super important. Learn what a carbohydrate is. Just 495 00:31:25,200 --> 00:31:30,200 Speaker 1: did a podcast on this. Right, people say they're off carbs, 496 00:31:30,600 --> 00:31:32,960 Speaker 1: what do they really mean? Means I'm not even bread 497 00:31:32,960 --> 00:31:36,880 Speaker 1: and I'm not even dessert and candy. Well, you're not 498 00:31:36,920 --> 00:31:39,600 Speaker 1: off carbs if you're eating so many other foods, and 499 00:31:39,640 --> 00:31:42,400 Speaker 1: you shouldn't be off carbs if you're in a healthy 500 00:31:42,400 --> 00:31:45,320 Speaker 1: eating plant, because that's what our bodies work on, That's 501 00:31:45,320 --> 00:31:49,800 Speaker 1: what our bodies preferred energy sources. Okay, healthy carbohydrates. Not 502 00:31:49,800 --> 00:31:51,880 Speaker 1: going to talk about keto here and right now, but 503 00:31:52,040 --> 00:31:58,000 Speaker 1: they're myriad adaptations. Are bodies, you know, um adapted to 504 00:31:58,080 --> 00:32:02,640 Speaker 1: evolved you know, keto, keyto genic, the ability to burn 505 00:32:03,200 --> 00:32:06,400 Speaker 1: fats as fuel, the ability you know, intermittent fasting. People 506 00:32:06,440 --> 00:32:08,760 Speaker 1: will talk about, you know, the health benefits. Sure, but 507 00:32:08,800 --> 00:32:12,440 Speaker 1: again these were adaptations that evolution imparted upon our bodies 508 00:32:12,800 --> 00:32:15,400 Speaker 1: so that we didn't die. I want to get into that. 509 00:32:15,480 --> 00:32:17,120 Speaker 1: See you got you got me off on a tangent 510 00:32:17,200 --> 00:32:22,040 Speaker 1: here um. When what a carbohydrate is? And find healthy 511 00:32:22,040 --> 00:32:24,200 Speaker 1: ones that work for you? All right? Trust me, you'll 512 00:32:24,200 --> 00:32:27,520 Speaker 1: be so much happier. But educate yourself, all right. They're 513 00:32:27,520 --> 00:32:31,440 Speaker 1: simple and complex. The more processed, the more man makes 514 00:32:31,480 --> 00:32:34,440 Speaker 1: it and touches it, generally speaking, the less healthy it is. 515 00:32:34,880 --> 00:32:38,040 Speaker 1: Number nineteen, Keep a seven day journal. You know, back 516 00:32:38,080 --> 00:32:40,960 Speaker 1: when I was a trainer, and I know many nutritionists 517 00:32:41,400 --> 00:32:44,360 Speaker 1: still do this, and I get it. But as I 518 00:32:44,360 --> 00:32:47,000 Speaker 1: say frequently, a three day diet journal. If I asked 519 00:32:47,000 --> 00:32:50,240 Speaker 1: you to do one greatest works of fiction ever written, 520 00:32:50,920 --> 00:32:52,680 Speaker 1: what I mean by that to one of two things 521 00:32:52,720 --> 00:32:55,440 Speaker 1: are both you eat better for three days uh and 522 00:32:55,600 --> 00:32:59,120 Speaker 1: or you don't tell the truth about everything. It doesn't work. 523 00:32:59,600 --> 00:33:01,920 Speaker 1: So keep a seven day journal. And I say seven 524 00:33:01,920 --> 00:33:04,160 Speaker 1: because the weekends matter. If I tell you to keep 525 00:33:04,160 --> 00:33:07,480 Speaker 1: a journal Monday through Wednesday, most people eat differently on 526 00:33:07,480 --> 00:33:12,480 Speaker 1: the weekends. Keep a seven day journal of everything. Every 527 00:33:12,520 --> 00:33:15,280 Speaker 1: b l T you know, now with phones so much easier, 528 00:33:16,000 --> 00:33:19,640 Speaker 1: everything that crosses your lips for seven days. This is Yeah, 529 00:33:19,680 --> 00:33:24,360 Speaker 1: it's challenging. Do it, but it's for yourself. It's to 530 00:33:24,400 --> 00:33:28,520 Speaker 1: become aware, really aware of those b l T s. 531 00:33:29,800 --> 00:33:32,320 Speaker 1: Just aware of what you eat, how much you eat, 532 00:33:32,360 --> 00:33:35,040 Speaker 1: how frequently, what are your trigger foods. This goes to 533 00:33:35,120 --> 00:33:38,360 Speaker 1: everything I just outlined, or much of what I just outlined. 534 00:33:40,080 --> 00:33:42,600 Speaker 1: We need information, we need to be aware, and we're 535 00:33:42,600 --> 00:33:45,280 Speaker 1: not always listen. A lot of this is subconscious, the 536 00:33:45,320 --> 00:33:48,880 Speaker 1: b LT thing. It's pretty shocking when you do it, 537 00:33:49,120 --> 00:33:51,120 Speaker 1: but this is for your own purposes. You're not gonna 538 00:33:51,120 --> 00:33:54,080 Speaker 1: show it to anyone, and that, in my opinion, is 539 00:33:54,120 --> 00:33:57,920 Speaker 1: the only way these journals really work. All right, that's 540 00:33:57,920 --> 00:34:00,920 Speaker 1: for you. Seven day journal start learn what you eat 541 00:34:01,360 --> 00:34:05,840 Speaker 1: number twenty follow the eight plan. What is that? Well, 542 00:34:05,880 --> 00:34:08,240 Speaker 1: if you've listened to my prior podcast, I use it 543 00:34:08,320 --> 00:34:11,120 Speaker 1: almost in everybody has to some degree, whether it's exercise 544 00:34:11,160 --> 00:34:14,400 Speaker 1: and nutrition or whatever. It is eight percent at the time, 545 00:34:15,320 --> 00:34:19,160 Speaker 1: eat healthy, do the right thing when you canent of 546 00:34:19,200 --> 00:34:23,320 Speaker 1: the time. We need to have desserts, we need to 547 00:34:23,400 --> 00:34:27,320 Speaker 1: enjoy ourselves. Unfortunately, the vast majority of people are the opposite. 548 00:34:28,280 --> 00:34:31,200 Speaker 1: They're kind of good twenty percent at the time. They 549 00:34:31,239 --> 00:34:33,960 Speaker 1: think the scale should you know, move like crazy. It's 550 00:34:34,120 --> 00:34:38,600 Speaker 1: not the math. If you are as many are twenty 551 00:34:38,719 --> 00:34:43,680 Speaker 1: percent good right now and you know, uh, the unhealthy stuff. 552 00:34:43,920 --> 00:34:46,719 Speaker 1: Give yourself time. You're not gonna go you're gonna flip it, 553 00:34:47,719 --> 00:34:51,799 Speaker 1: but you can go thirty seventy six. But when you 554 00:34:51,920 --> 00:34:54,080 Speaker 1: get to that point, you get to the point where 555 00:34:54,120 --> 00:34:56,640 Speaker 1: I am and many others are as well. Don't deprive 556 00:34:56,719 --> 00:34:59,120 Speaker 1: myself of anything. I still eat the bacon, egg and 557 00:34:59,160 --> 00:35:02,040 Speaker 1: cheese is occasional. I don't do it as frequently. I 558 00:35:02,120 --> 00:35:05,840 Speaker 1: don't enjoy it as much, and oftentimes as I've said before, 559 00:35:05,920 --> 00:35:09,799 Speaker 1: it reminds me of why I eat healthy, because then 560 00:35:09,840 --> 00:35:14,160 Speaker 1: your ravenous. Your body doesn't like it as much, all right, 561 00:35:14,560 --> 00:35:16,279 Speaker 1: and this is kind of well, let me give you 562 00:35:16,280 --> 00:35:19,560 Speaker 1: the math. Actually, this is this is this is really 563 00:35:19,600 --> 00:35:23,319 Speaker 1: important too. So when you go twenty four plan, seven 564 00:35:23,360 --> 00:35:25,640 Speaker 1: day plan and in a yearly plan. So in other words, 565 00:35:25,680 --> 00:35:27,839 Speaker 1: in your day, if you're eating five to six meals 566 00:35:27,840 --> 00:35:31,400 Speaker 1: a date, one can beat less than perfect. Generally speaking, 567 00:35:31,440 --> 00:35:34,960 Speaker 1: that's dinner for people. And if you've front loaded your day, 568 00:35:35,040 --> 00:35:38,160 Speaker 1: if you had breakfast, you're not ravenous. You're not going 569 00:35:38,200 --> 00:35:41,480 Speaker 1: to have as many calories in that less than perfect meal. 570 00:35:41,560 --> 00:35:46,480 Speaker 1: It's totally counterintuitive. You can have that appetizer if you're 571 00:35:46,480 --> 00:35:50,200 Speaker 1: out to dinner on a Wednesday with friends or business, 572 00:35:51,360 --> 00:35:56,120 Speaker 1: because you've eaten a healthy breakfast. You ate healthy throughout 573 00:35:56,160 --> 00:35:58,360 Speaker 1: the day. So that's your one meal to be less strict. 574 00:35:58,400 --> 00:36:01,520 Speaker 1: As my point, with a week week, one to two 575 00:36:01,640 --> 00:36:05,440 Speaker 1: days less than perfect, not totally off the reservation, but 576 00:36:05,520 --> 00:36:08,840 Speaker 1: generally speaking, weekends for many people going out when you 577 00:36:08,840 --> 00:36:13,280 Speaker 1: have less control of your foods, so you're not perfect. 578 00:36:13,280 --> 00:36:16,760 Speaker 1: Seven days you're not perfect, you know, uh, six days 579 00:36:18,840 --> 00:36:21,600 Speaker 1: you're you're you're not perfect, period, right, because you're having 580 00:36:21,640 --> 00:36:23,960 Speaker 1: that one meal throughout the day and then one to 581 00:36:24,000 --> 00:36:25,400 Speaker 1: two days a week. All right, leave it at that, 582 00:36:25,640 --> 00:36:28,480 Speaker 1: and generally speaking again the weekends, and then do it 583 00:36:28,560 --> 00:36:31,080 Speaker 1: for a year. People. This is what's so great. I 584 00:36:31,160 --> 00:36:33,759 Speaker 1: love this. When you do the math three sixty five, 585 00:36:33,800 --> 00:36:36,480 Speaker 1: it's seventy three days. So seventy three days out of 586 00:36:36,480 --> 00:36:39,080 Speaker 1: the year. You don't have to be again perfect. So 587 00:36:39,120 --> 00:36:41,160 Speaker 1: that's gonna fall into your weekends or whatever. Those one 588 00:36:41,200 --> 00:36:46,440 Speaker 1: to two days are per week. Again, these are approximations, 589 00:36:46,440 --> 00:36:49,560 Speaker 1: but I want you to start to realize these are holidays, 590 00:36:49,600 --> 00:36:53,440 Speaker 1: these are birthdays, the days you should be less strict. 591 00:36:54,800 --> 00:36:58,440 Speaker 1: You know, be more strict on January twelve, you know, 592 00:36:58,520 --> 00:37:02,360 Speaker 1: days that are less meaningful. And when I say strict, 593 00:37:02,719 --> 00:37:06,200 Speaker 1: eat healthy. Right the other days when you're with family 594 00:37:06,360 --> 00:37:10,440 Speaker 1: and it's a celebratory, you know, occasion, then enjoy yourself, 595 00:37:10,880 --> 00:37:13,279 Speaker 1: all right, all right, to wrap this up here, Number 596 00:37:13,320 --> 00:37:16,960 Speaker 1: twenty one super important. Focus on what you can eat, 597 00:37:17,000 --> 00:37:20,239 Speaker 1: not what you cannot. I don't want to hear from 598 00:37:20,560 --> 00:37:23,920 Speaker 1: friends and family. Don't tell me what you're depriving yourself off. 599 00:37:23,960 --> 00:37:27,719 Speaker 1: Tell me what you figured out you can eat that's success. 600 00:37:29,960 --> 00:37:32,399 Speaker 1: I don't really talk about what I don't eat because 601 00:37:32,440 --> 00:37:38,440 Speaker 1: I eat just about everything. It's moderation. Moderation is more 602 00:37:38,520 --> 00:37:42,640 Speaker 1: challenging at the start than deprivation. Deprivation is easy for 603 00:37:42,640 --> 00:37:46,960 Speaker 1: a week or two and as brutal after, and it 604 00:37:47,040 --> 00:37:51,600 Speaker 1: deprives you of muscle and self efficacy and the belief 605 00:37:51,640 --> 00:37:53,719 Speaker 1: that you can be successful. So focus on what you 606 00:37:53,760 --> 00:37:55,879 Speaker 1: can eat. This goes to so many of the tips 607 00:37:55,920 --> 00:37:59,920 Speaker 1: I already talked about finding your foods, eating breakfast, focus 608 00:38:00,000 --> 00:38:03,200 Speaker 1: on eating people. Now what you can't eat. Health comes 609 00:38:03,280 --> 00:38:07,479 Speaker 1: from the nutrients we take in, and so you gotta 610 00:38:07,480 --> 00:38:12,600 Speaker 1: find those foods, all right. Number twenty two is so important, 611 00:38:13,040 --> 00:38:16,239 Speaker 1: and I saved it for the end. Know that it 612 00:38:16,239 --> 00:38:19,920 Speaker 1: gets easier. This is so hard to get across to people. 613 00:38:21,560 --> 00:38:24,760 Speaker 1: But when you employ all of these tips over time, 614 00:38:26,640 --> 00:38:30,319 Speaker 1: you're not missing out on anything. And yes you can 615 00:38:30,400 --> 00:38:33,120 Speaker 1: achieve your healthy weight, and yes you can be happy, 616 00:38:33,200 --> 00:38:37,799 Speaker 1: and yes you can finally be successful because you're doing 617 00:38:38,000 --> 00:38:45,080 Speaker 1: a handful of things that are tailored to you, not restrictive, 618 00:38:47,239 --> 00:38:50,399 Speaker 1: not foods you don't like, but you're eating a lot 619 00:38:50,560 --> 00:38:53,360 Speaker 1: of the healthy foods you do like. You're not getting ravenous. 620 00:38:53,400 --> 00:38:55,600 Speaker 1: You're not doing all those things I just talked about, 621 00:38:55,960 --> 00:38:59,680 Speaker 1: all right, but no that it gets easier and easier 622 00:38:59,719 --> 00:39:02,080 Speaker 1: and easier. That goes for exercise, that goes for nutrition, 623 00:39:02,280 --> 00:39:08,880 Speaker 1: goes for everything, I promise, all right. And finally, don't diet. 624 00:39:09,480 --> 00:39:13,719 Speaker 1: Please don't diet. Stop it. If you're diet has an 625 00:39:13,800 --> 00:39:19,120 Speaker 1: end date on flawed. Figure out the foods you like. 626 00:39:19,520 --> 00:39:23,239 Speaker 1: Everything I just talked about, all of the tips have 627 00:39:23,400 --> 00:39:26,319 Speaker 1: absolutely nothing to do with deprivation. Has to do with 628 00:39:26,400 --> 00:39:28,440 Speaker 1: fueling your body as it was meant to be fueled, 629 00:39:29,600 --> 00:39:35,239 Speaker 1: feeling good. Food is more accessible than ever before, and yes, 630 00:39:35,320 --> 00:39:37,840 Speaker 1: that's a problem, but it's how you look at it. People, 631 00:39:38,920 --> 00:39:40,839 Speaker 1: You're gonna have the healthiest food delivered right to your 632 00:39:40,840 --> 00:39:45,439 Speaker 1: door prepared. So take these tips, figure out how many 633 00:39:45,440 --> 00:39:48,520 Speaker 1: you're doing, figure out the ones you want to start doing, 634 00:39:49,480 --> 00:39:53,080 Speaker 1: start doing them, and I promise you it's not a 635 00:39:53,120 --> 00:39:55,880 Speaker 1: matter of if. But when you start to see the 636 00:39:55,880 --> 00:39:58,000 Speaker 1: results you've been trying to get all right, there you go. 637 00:39:58,800 --> 00:40:03,480 Speaker 1: Not too bad. I kept it to where I wanted to, 638 00:40:03,880 --> 00:40:06,200 Speaker 1: started off a little slow, got worried that I was 639 00:40:06,239 --> 00:40:09,800 Speaker 1: going to go along, but kept it right in the 640 00:40:09,800 --> 00:40:12,239 Speaker 1: sweet spot for you. Hopefully all right again. If you 641 00:40:12,239 --> 00:40:15,000 Speaker 1: want to reach out Tom h Fit is Instagram and Twitter, 642 00:40:15,640 --> 00:40:19,200 Speaker 1: questions comments, Tom h Fit, go to Fitness disrupted dot com. 643 00:40:19,239 --> 00:40:22,120 Speaker 1: Email me through the site as well. Micro Workout Plan 644 00:40:22,320 --> 00:40:24,640 Speaker 1: is my most recent book. Lots of workouts in there 645 00:40:24,640 --> 00:40:26,960 Speaker 1: that you can do at home, along with my philosophy 646 00:40:26,960 --> 00:40:30,640 Speaker 1: and things like that. And uh, thank you for listening. 647 00:40:32,040 --> 00:40:36,640 Speaker 1: I see, I'm I need food. I went a little 648 00:40:36,680 --> 00:40:41,719 Speaker 1: too long this morning. I violated my own advice. And 649 00:40:41,840 --> 00:40:45,440 Speaker 1: that's what you will find. People. You will know your 650 00:40:45,480 --> 00:40:48,560 Speaker 1: body better than you've ever known it when you start 651 00:40:48,560 --> 00:40:53,240 Speaker 1: to employ these tips and they're just again based in science, 652 00:40:53,360 --> 00:40:58,200 Speaker 1: based in experience. It shouldn't be a struggle, all right, 653 00:40:59,239 --> 00:41:03,239 Speaker 1: because we can roll three things. How much we move 654 00:41:03,520 --> 00:41:07,719 Speaker 1: what we put into our mouths and our attitudes, and 655 00:41:07,800 --> 00:41:12,600 Speaker 1: that is awesome. I am Tom Holland this is Fitness Disrupted. 656 00:41:13,239 --> 00:41:20,239 Speaker 1: Believe in yourself. Fitness Disrupted is a production of I 657 00:41:20,440 --> 00:41:23,959 Speaker 1: Heart Radio. For more podcasts from my Heart Radio, visit 658 00:41:24,000 --> 00:41:27,359 Speaker 1: the I Heart Radio app, Apple Podcasts, or wherever you 659 00:41:27,400 --> 00:41:28,800 Speaker 1: listen to your favorite shows.