Category Archives for "general"

September 24, 2019

400 Episodes


The following listeners have sponsored this show by pledging on our Patreon Page:

  • Tim Alexander
  • Judy Murphy
  • Randy Goode
  • Debbie Ralston
  • John Somsky

Thank you!

Live like you're dying tomorrow, treat your body like you'll live forever.

Links mentioned in the show:

#GuestBook TitleGet Book
385Dr. Marc BubbsPeakPeak
242Dr. Sara GottfriedYoungerYounger
248Jeff GallowayThe Run Walk Run MethodRun Walk Run Method
317Dr. Adam NallyKeto CureKeto Cure
369Kathleen TrotterYour Fittest Future SelfYour Fittest Future Self
256Maria EmmerichKeto Comfort FoodsKeto Comfort Foods
338Dr. Jonny BowdenSmart FatSmart Fat
275Gretchen RubinThe Four TendenciesThe Four Tendencies
382Michael MatthewsBigger, Leaner, StrongerBigger Leaner Stronger
331Dr. David FriedmanFood SanityFood Sanity

Another episode you may enjoy

February 11, 2019

The lies we tell ourselves


The following listeners have sponsored this show by pledging on our Patreon Page:

  • Judy Murphy

Thank you!

I've seen many clients self-sabotage their wellness journey by telling themselves lies. On this episode I discuss the lies we tell ourselves.

Before I get into todays topic, I did want to ask you for one quick favor. My book, The Wellness Roadmap, is up for an Author Academy Award. If you would go to 40PlusFitnessPodcast.com/AAA, thats going to take you to the Author Academy Awards page. Scroll down to the bottom. Youll see a place where you can vote. Dont do the “Submit”, but go down to where you can vote. Its going to be on page 6 – thats the Health category. Find The Wellness Roadmap, the book cover. Click on that and youll be voting for The Wellness Roadmap. I really appreciate that. Again, thats 40PlusFitnessPodcast.com/AAA. Itd really help me out a lot. Thank you so much for that. So now well go ahead and get on with the show.

For todays topic, its going to be a solo episode where I wanted to go into something that a lot of us dont talk about a whole lot, but it is something thats real in many of our minds. We lie to ourselves. We lie to ourselves all the time, and it can be something that can keep you from reaching the wellness that you want to have. As a recap, I define wellness as being the healthiest, fittest and happiest you can be, and you do have to focus on all three. And these lies that Im going to cover today are part of your journey. If youre telling yourself these lies, youve got to stop. Ill get into some strategies about that towards the end. 

I broke this into three different sections, the first being “Getting Started”, and then well talk about “On The Journey”, and finally well talk about “Success”. And Ive got several lies in each of these categories that we tend to tell ourselves. So as we go through this, I really want you to do some deep thinking. This is part of the self-awareness aspects as you go through your Wellness GPS. If youve gotten The Wellness Roadmap, you know what that is, but basically we have to get to this point of self-awareness where we know what were doing and what were saying to ourselves, because if we dont get there, were not going to make this journey. Were going to struggle. And that struggle is going to keep you from getting where you could be getting. 

Getting Started

So the first one that I hear a lot is, Ill get started tomorrow. And that might be at the beginning of the month, at the beginning of the week, but in a general sense, its starting your plan any time other than right now. There is no better time than right now. So if you find yourself saying, Ill start my diet tomorrow. Ill start my exercise program tomorrow”youre already lying to yourself. Youre putting off something that you probably could start today. 

The next one is, My genetics are keeping me from losing weight or, My genetics are keeping me fat. You may also hear this termed big boned. Its not always genetics. Yes, some of us are designed to carry more body fat than others. Thats just a natural part of genetics. But none of us are genetically inclined to be obese; none of us are genetically inclined to be morbidly obese. Thats not the case. Now, there are genetic issues with some people and there are illnesses that will cause you to gain weight. There are medications that you might be taking that can cause you to gain weight. Those are real. Those are things you have to deal with. If your thyroids not functioning right, youre going to be bigger. Thats not your genetics. Thats not your genetic potential. We all have the genetic potential to be healthy, fit and happy; we just have to make sure were doing the right things based on who we are. So your genetics are not whats keeping you where you are. You have the capacity to do better. 

The next is, I dont lift because Ill get bulky. This is mostly things that women will say. Theyll say, I dont want to get bulky. I actually want to get smaller, so I dont want to lift weights because Ill get big. And the reality is, one, youre female, so to get big, short of performance-enhancing drugs, its not really going to happen. Two, you are never going to work hard enough to put on a whole lot of muscle the way body builders tend to. And third, finally, were all over 40, so our genetic potential, our opportunity potential to put on muscle is much lower than it was in our 20s and 30s. So straight off the bat, youre not going to work hard enough, youre not going to be taking performance-enhancing drugs, more than likely, and youre old enough that youre not going to put on significant muscle. But you should lift weights to maintain muscle mass, to maintain bone density and to maintain strength. All of those are very core to you being healthy, fit and happy. 

The next one is, I have a bad knee, or a bad hip, or some other injury that basically you cant work out. And this is almost never the case. I seldom see people who have an injury that they cant work around, that they cant do something with. If your knees hurt or you’re getting a knee replacement and the doctor says, No leg workouts” thats fine. Can you walk? Can you use the elliptical? Can you use the bicycle? Can you lift with your upper body? There are still things that you can do with that injury to work towards the fitness level that you want to have. It just takes some forethought and planning, so that you can get the work done without injuring yourself further. But very few injuries that I found will prevent you from being able to work out at some level. A lot of times were telling ourselves these lies because we dont want to work out. Its not that we cant, we just dont want to. So, dont let the injury stop you from doing some form of training. You can work on your mobility, you can work on your balance, you can work on your endurance. There are things that you can do; you just have to figure those things out. 

And the final item in the Getting Started section that I want to talk about is, I have to work out to lose weight. One of the early interviews I did was with a gentleman named Todd, and I also profile Todd in the book. Todd lost over 323 pounds without doing any workouts at all. In fact, he couldnt work out because of some physical conditions he had. As a function of being so heavy for so long, he literally would bleed through his calves if he sat down in a chair. He couldnt physically do the workout. So what did Todd do? Todd took control of his life. He made a commitment and he changed the things he could change, which was his food. Now, Todd did go low carb. You dont have to go low carb. You can find a way of eating that will help you lose weight if thats what your goal is, but you do not have to train to lose weight. Training helps the weight loss process, so training as a side effect will often include some weight loss, but thats a side effect of the working out, just as weight loss is a side effect of eating better. So, working out can enhance your weight loss, but its very unlikely that working out is going to be all you have to do to lose weight. Calories of energy output is very, very expensive for our bodies, relative to how easy it is to eat those calories back. Youll see those little diagrams all the time of, this is how much exercise you’ll have to do if you eat that Snickers bar, this is how much exercise you’ll have to do if you eat that McDonalds meal. You can tell the amount of exercise is insane for the effort and time its going to take for you to eat those calories back. Youre never going to out exercise a bad diet, so dont think that you will. Dont tell yourself that youre not working out. Youve got to focus on the food first.

So those are the Getting Started” lies: “Ill start tomorrow. My genetics are keeping me fat. I dont want to lift because Ill get bulky. My bad knee or other injury wont let me work out. I have to work out to lose weight.” All those are not really good reasons; theyre lies. So, stop telling yourself those lies if youre having difficulty getting started. 

On the Journey

Next, “On The Journey”. A lot of us will say, This time is different. But you didnt really change anything. Last time, what did you do? You went gung-ho for five days and then you had a cheat meal, and it turned into a cheat day and it turned into a cheat weekend, and then you didnt start back on Monday. So, what is different this time than the times you did this before? I can tell you, for me the main difference, the one time, was when I made the commitment. If you havent made the commitment and youre not making some substantive changes to your lifestyle, youre not going to get what you want. This time is different if you make it different, but going at it the same way you did before is just insanity, so dont do that. 

And then another one is, Damn it, since I had that cookie, the day is blown. You go in in the morning and they have donuts in the office, and suddenly donuts in the office becomes a crappy lunch at a restaurant, and then it becomes after work Happy Hour with some coworkers, and that turns into a whole terrible weekend of things. Each event is independent, each decision is independent. The cookies have absolutely nothing to do with the martinis after work. Each of them were decisions that you made at that point in time. So dont think that one decision blows your whole day and therefore you just blow it out. Dont let those other decisions become components of the decision that you make. Theyre independent decisions and you need to treat them that way. 

I earned a treat. So, you go into the gym – and I wont name the name of the chain – but theres one that they leave Tootsie Rolls and cookies at the front desk. So you go do your workout, and then, Heres your treat, as a way of you congratulating yourself. Or you went and you did a good workout in the morning. You showed up and your trainer maybe trained you very, very well. You felt like you had a really good workout, so that entitles you to have your favorite treat after dinner that night to treat yourself for that hard workout. Thats not gaining you any ground; thats actually pushing you backwards. You might not feel that way when youre doing it, but it is in fact doing it. So, dont let a victory celebration become a bad decision. 

I cant afford good quality food. I hear this all the time – they say, I cant afford organic. Ill admit, organic food costs a little more in the grocery store; it does. It takes more time and effort to grow. They get smaller production because theyre not able to use the hormones. All those different things that are happening are going to make the food a little bit more expensive, based on that volume of food. But what I have found is the difference in quality. If you eat slow and you let your bodys hormones do their thing – the leptin and the ghrelin do their thing – theyll tell you youre full when youve had enough. When youve gotten what your body needs, theyll turn off your hunger sensation and it wont turn it back on as early. If you can get your body to listen to those things, eating higher quality food is going to give you the nutrition that your body deserves. I can tell you that higher quality food is going to be a lot cheaper for you in the long run, particularly when you start thinking about the expenditures and the things that youve got to go through, the pain and suffering if you end up with diabetes and some of the complications that come along with that. You dont want that in your life. You dont want to be obese. You dont want to have all those other problems and the medical issues and everything else. The quality of the food does matter and its an investment that you should be making. 

Finally on the journey: Since my family wont support me, Im doomed. The family wants to have cookies in the house or whatnot. I can tell you right now as Im recording this, my wife went out and bought some M&Ms. I thought they were the peanut M&Ms when I first saw them. She said theyre the caramel ones. She loves them, which is great, but theyre not what I plan to eat. But I have a very hard time saying No to M&Ms. I actually do. I know thats a problem for me, but my wife wants them – Im going to let her have them. If Im cooking for myself and my wife doesnt want to eat the way Im going to eat, then I just have to be a little bit more into my plan. Typically what I found is, there are foods that you can eat that they will eat, and then there are foods theyll eat that you wont eat. So, if you fix a protein, you fix plenty of different vegetables, and then you go ahead and fix them the starch and you make them the desert, but you just stay away from the starch and the desert, you can fill your plate with the kinds of food that you want to have and you can meet your goals. If youre really into this, if youre really committed, youll come up with a strategy, with a plan to work around what your familys needs are. Segregate their snacks to a different pantry or to a different cabinet so youre not in them and seeing them all the time, and that might help. Fixing your meals in a way that is modular, so that you can add the things that they want and you can avoid those things. Fixing the plates in the kitchen and bringing them to the table will make that even easier for you. So thats the “On The Journey”: This time is different, when you havent really changed anything, Damn it, since I had that cookie, the day is blown. I earned a treat. I cant afford better quality food. And finally for On The Journey: Since my family wont support me, Im doomed. All of those are lies. Stop telling yourself that. If youre really committed to this, you can get through these things. 


And then the final section is “Success”. The first one in “Success” is, If I lose X more pounds, Ill be happy. So for some people that might be five pounds, others 10, and for some it might be 25 or 30. Whatever that is, If I lose X more pounds, Ill be happy. Weight loss is not going to make you happy. If you get yourself healthy and you get yourself fit, its a lot easier to be happy. But happy in and of itself is its own component of wellness. And yes, theyre all intertwined. A fitter person tends to be more healthy and happy. A healthy person tends to be more fit and happy. A happy person tends to be more fit and healthy. Those are general components of the three and how they interact, but one does not drive the other in a straight line capacity that way. You need to find things that bring you joy, and that will bring you the happiness. That happiness will help you feel better so youll be putting more effort into your fitness. And as you notice the investments youre making on your fitness, youll start paying a lot more attention to the foods youre eating, the sleep youre getting, and your stress levels. All of that will work out to making you a much weller person. 

The second one in “Success” is, Im a failure. People will say this even when theyve made significant success. Ive talked to people that wanted to lose 60-70 pounds and theyve lost about 35 pounds, but theyve still got that 25 to lose and they feel like theyre a complete failure because they didnt reach a predetermined goal. And sometimes those goals were based on things that were happening at the early part of their journey. So, they needed to lose 70 pounds or wanted to lose 70 pounds, and the first week they last four, and then they lost three, and then they lost two, and now each week theyre noticing maybe half a pound, and one week it goes up. Theyre so fixated on the fact that the scale isnt moving as much as it did before, they feel like theyre stuck. There are things they can do to get off of this plateau. Youre not a failure. You climb the mountain and you found yourself on a ridge, and now you have to walk across that ridge before you can start climbing again. Thats just a normal aspect of going up this mountain, and its something to expect. Plateaus are a normal, natural thing in our wellness journey. If you find yourself on a plateau, youve got to keep doing whats been working for you and youre going to start seeing results again. You can start working a little bit harder at certain things, get a little bit more restrictive on some things and see if that helps spur some movement in the direction that you want to. But you are not a failure on the basis that your momentum stopped. Youre not a failure until you quit. If you quit this climb and start going back down the mountain, then yes, you can call yourself a failure, but youre not a failure because you didnt get all the way where you wanted to go. You are a success by making it as far up the mountain as you have, and you just have to keep working. 

And then the final lie that we tell ourselves as a part of the “Success” section: Ive met my goal, my journey is over. A lot of people will do this. Theyll go on a diet and their goal was to maybe lose 10-15 pounds. They lose that 10-15 pounds, and then they go right back to eating the way they did before. And guess what happens? They layer that fat right back on, and in some cases faster and even more than they did before. Thats a normal way that people will do – theyll do something, theyll be very successful, but because they werent committed to it in the long term, they let it slip through their grasp. They go back to living the way they did before, fully aware that thats how they got where they got. They know where that road takes them, yet they get on that road and they start going. So, when you meet your health and fitness goals, I’d strongly encourage you to take a moment to regroup, to assess yourself, and then sit down and pick something even better down the road. Find another goal, find another challenge. Find something thats going to keep you actively engaged in your own wellness. You can continue to improve your wellness, you can continue to maintain your wellness, or you can let it slip away. Its always a decision that you get to make, for the most part, so I want you making those decisions. 

So Ill recap – for “Success”, it was: If I lose X more pounds, Ill be happy. Im a failure, even though youve made significant progress, or, Ive met my goal, my journey is over. Those are three lies that we tend to tell ourselves when were looking at success or we feel like we have been successful. Those are also lies. If you really want to get well, you want to be as happy, healthy and fit as you can possibly be, you cant be telling yourself those lies either. 

I hope you enjoyed this episode. Its a little different than what Ive done in the past, but I really felt like as I was talking to various people, I hear these comments all the time and I know theyre just lies that people are telling themselves. I want you to do this deep dive. You may want to listen to this episode again, and therell be sections of it that are going to resonate with you. If they did, feel free to send me an email. Im at allan@40plusfitnesspodcast.com. We can talk about whats going on with you. Id love to help you out if I can in any way, so thank you.

If you enjoyed todays episode, would you please take a moment to check out our Patreon page? You can go to 40PlusFitnessPodcast.com/Patreon and leave a small contribution to the show. It takes a lot of effort and a little bit of money to keep a program like this going this long, so I really do appreciate any and all support that you can give me. Go to 40PlusFitnessPodcast.com/Patreon and become a patron today. Thank you for being a part of 40+ Fitness podcast.

Also, The Wellness Roadmap, the book I wrote, is up for an Author Academy Award. If you could go to 40PlusFitnessPodcast.com/AAA, that will take you to the page for the Author Academy Awards. Youll need to scroll down to the bottom. Dont click that Submit button, because thats not for you, but scroll down a little bit further and youll find the Vote section, and then there are separate pages for each category. Im in the Health category, which is 7 of 16 pages, so youll have to do a little bit of scrolling to get over to the seventh page. Look for The Wellness Roadmap cover, click on it, and youve voted. Thank you so much for that: 40PlusFitnessPodcast.com/AAA. Thank you.

Another episode you may enjoy

Health and fitness lessons I learned from crabbing
December 6, 2018

Listener Questions – 3rd Anniversary Episode


The following listeners have sponsored this show by pledging on our Patreon Page:

  • Judy Murphy

Thank you!


On this episode, we celebrate the 3rd anniversary of the 40+ Fitness Podcast, the launch of The Wellness Roadmap book, and I answer listener questions.

Hello and thank you for being a part of the 40+ Fitness podcast. I am so glad you’re here today. This is going to be a special episode because today is the official third birthday for the 40+ Fitness podcast. Yes, I launched the podcast on December 6, 2015, and this episode that you’re hearing today is going live December 6, 2018. And my, how so much changed in just three years! It’s really quite amazing. I’m going to talk about the podcast, I’m going to talk a little bit about the new book, and then I’m going to talk about going forward what I want to do with the podcast, with my career, with the whole thing. If you’re not interested in all that and all you want to do is get to the Q&A, you might want to skip forward a little bit because this is going to get into the origin of the show, the things I’ve been doing for the past three years, the growth and where we are today. If you’re not interested in those types of things, then I’d encourage you to skip towards the end and you can pick up the Q&A. We got some really cool, good questions there that I know you’re going to get some value out of. So this is not an entire show about me and the podcast. It’s about you and how I can help you reach your health and fitness goals. Let’s go ahead and get started.

As I mentioned, the podcast started three years ago, and when I first started the podcast, I did a lot of things to try to jumpstart it and get it going early. I spent a lot of what I would call stupid money, building up some things that didn’t matter; I spent money on things that didn’t matter. I bought equipment that I’ve never actually ever used. It was really kind of a traffic wreck. Now, I had a full-time job, so I had the disposable income to do those types of things. But looking back at myself now, if you’re thinking about starting a podcast, email me, let me know. Let me give you a little bit of advice, because you don’t have to spend a ton of money to have a podcast. You do need to spend some money to have a good podcast, but you can get a decent podcast with not much of an investment if you’re willing to invest your time. I started the podcast because I had done some things for my health and wellbeing that I felt were quite valuable and a lot of people were asking me about it. They could physically see the change in me. I was a different person and they recognized that. So, more and more people were reaching out to me that I knew and I just got to thinking, I can’t not tell everybody. If this is something that’s going to work for me and it’s starting to work for other people, let’s prove the case.

So when I launched the podcast, I was extremely ambitious. Again, I did have a full time job, a very stressful full-time job at that. And as I reached out, I decided I was going to do the podcast five days a week. I was going to have shorter episodes of 15 minutes, enough time that you could go for a nice little walk and it wouldn’t take away too much of your day to spend 15 minutes, five days a week doing some moving around. That would basically put us at about 75 minutes, which is the minimum requirement of what the federal government says you should do. It’s by far a very low bar, but I thought this is doable for most people that I want to reach out to. So I did that for quite some time. I think we got all the way up into the 70s for the episodes. So, a good long time – probably eight, nine weeks or longer. I guess we’re looking at closer to 12, 13, 14 weeks that I ran this podcast for that amount of time. It was a lot of work, particularly when I was trying to do interviews and keep the interviews under the 15-minute mark – a real processing challenge for my head, for my stress. It was a little too much. So I made the bonus announcement that I was moving to three days a week and I was going to give myself some slack on the length of the show. If it needed to be a little bit longer, it’d be a little bit longer. If it could be a little bit shorter, I would make it a little bit shorter. That worked pretty well, but I found more and more I wanted to reach out to experts in the field. I wanted to do more interview shows, because I really felt like I could read a book and pull out some huge gems for folks – some great tactics, in many cases some good strategies to help us stay on track with our health and fitness. So I started reaching out to the guys out there that were writing books, and experts and whatnot. And I got some awesome guests on the show. There have been some huge ones, like Dr Fung, Jimmy Moore, Dr Friedman, Dr Greger. Just tons and tons of really good guys and ladies – sorry I missed a few of those. I had some really great shows. But I found working a full-time job and going through some pretty stressful events, that having to read three books per week… And a solo show actually probably takes me longer to prepare than an actual reading a book show. I know that sounds weird, but I spend a lot more time than the six or seven hours it takes me to read a book to actually plan one of these shows when I do a solo show. I spend a lot of time thinking about it, a lot of time doing some research to make sure that what I’m giving you is right. So, I prefer the interview style as a way of getting the information out there. So, I just found that doing three interviews shows per week was just a little too tough on me. So I tapped it back down a little bit more to once a week. And as you know if you’ve been listening for the last couple of months, I throw in bonus episodes every once in a while. So, it’s not like I’m just doing 52 episodes a year; I probably do closer to the realm of 60 a year, which is pretty good. It’s a good bit, but it’s not so much. Getting a lot of good feedback from that.

So, where have we come, where are we now? When I first started I was happy to see that first download, and it was me. The second download came and it was someone else, maybe even you, if you’ve been with me from the beginning. And that was pretty exciting. Now things are a lot bigger. This is actually being released as episode 358, which means there’s a ton of back catalogs. In fact, unless you’re subscribed to the podcast on iTunes, you don’t even see the first episode, because they only show the last 300 episodes on your player when you go to look for the podcast. Unless you’re subscribed, and then you can go all the way back. I’ve had over 205 guests on the show. In fact, I think I interviewed 206 today as I’m recording this. So, a lot of great folks have come on the show and provided great content, and I’m going to continue to strive week in and week out to get the best possible guests on the show that I can. There are some really cool, great guests coming up. I can’t tell you their names because they might miss their call and I don’t want to say they were here and then they’re not. So I’m not going to give you any false promises there, but I’ve got some really great episodes coming up that I know you’re going to enjoy. We’ve had over 1.3 million downloads and listens to the podcast over the three years. That’s phenomenal to me. It’s just an unbelievable number that we could have over a million people have been exposed to the 40+ Fitness podcast and are part of our family. And I think that’s really, really cool. Now, I know some of you listen to every episode, but when you realize 358 episodes and 1.3 million downloads and listens, that’s pretty significant, what we’re able to do here. So, really, really happy with that. We’ve been listened to in over 149 countries. And I can tell you most of the countries where we haven’t been heard are the countries that you would expect me not to be heard. It’s the Stan countries over in the Middle East and a few others in Africa and down in South America, but for the most part, this podcast is listened to around the world. So it’s gotten some really good guests from around the world, but it’s also gotten some wonderful listeners that are getting this content there. So I really appreciate you tuning in each and every week to be a part of this show, because it is a community. If we’re going to get healthy, we’re going to do this together. So I’m really, really happy to have both my North American-based listeners and also my international listeners. Thank you so much.

Now, the podcast is often featured on the top 100 in the Health & Fitness and in the Alternative Health space, which is really good. I look at the numbers that they throw out for podcast listens and all of that. We’re right in the mix to be a top tier podcast. We’re right in the top 10%, top 15% most weeks, so we’re right in that bailiwick of getting the good. We’re niche, we’re over 40, so I’m not trying to be everything to everybody. I don’t expect to be the major, major player here, but we are doing really good in the charts. The Facebook group continues to be a slow grow, but it’s a good, solid group. I love the feedback I get from you there. There are currently 571 members, and that can go up and down over time. If you’re not a member of the Facebook group, you can go to 40PlusFitnessPodcast.com/Group. I make a lot of announcements there, we interact there, you can ask questions there. I’m on the page. I go onto that group every single day to check in and see what’s going on with folks. So, really delightful community and I’m really glad for the folks that are a part of that. And then the Facebook page is just shy of 13,000 likes. We’re at 12,990. So if you haven’t liked the Facebook page, go look up 40+ Fitness, find the Facebook page and go ahead and give us a like. They don’t show those posts so it’s not like I’m going to inundate you on your feed, but it’s just nice to know that there are a lot of fans out there that are interested in what we’re doing. And that’s just another way to see it. And then of course the reviews on iTunes. We have basically 159 reviews. We’ve got a few more ratings. Some people rated it and didn’t leave a review. There are 159 reviews on the podcast, with an average rating of 4.96, which is phenomenal. A couple of people don’t like certain parts of the show, and I get that. I may say something that offends a person here or there, and I understand that. My goal is to get information out and let you disseminate how that information fits in your life. I’m not a doctor, I’m not a dietitian. I’m a personal trainer with some personal experience and I’ve interviewed over 205 guests at this point. So I think I know a thing or two to at least guide you in your own education of things that are there for you. So if I’m not making someone happy – please, go ahead and leave me a rating and review. It helps me. I’ve had some comments on the podcast page and I’ve had some reviews that have made me step up my game. One was for sound quality. So I’ve changed the way I record the podcast so that I can have better sound quality. I’ve had someone who was upset that I had too many ads at the beginning of an episode, so I went ahead and moved those to the back of the episode so he doesn’t have to listen to them. He can stop listening as soon as they play that last music bumper; he’s good to go. So, I do listen and read your reviews and I do make adjustments and will continue to do so. If you haven’t left a review for the show, please do it on whatever you’re listening to this podcast right now. I think you can do it and still be listening to me, so it doesn’t cost you any time. Just go ahead and leave a rating and review. It really does help me make the podcast better.

Allan (12:12): I just finished the whirlwind effort of publishing a book, and I wanted to talk a little bit about the origin of the book. The book came about because I was laid off. I was laid off last December and I was going through a lot of things and I was thinking the podcast has done a lot for a lot of people, but there’s a whole segment of folks out there that aren’t going to find the podcast. I know they’re listening to books on Audiobooks and I know they’re reading books. I want to try to hit more people, I want to try to touch more people. And being laid off, I had the time to invest in getting this message out there. So, I sat down and I kind of outlined what I thought the book would be about. And if you listen to episodes 295 to 299 – I call it The Wellness Roadmap – that’s actually the outline that became the book. I actually outlined it for you here on the podcast, and that became the staple, the basis for the writing of the book. I had that format when I went forward. And I hired people across the board, so I had editors, copy editors, layout people, the whole bit to help me get this book into production. I recorded the narrative on the audiobook, so if you do buy the audiobook, it’s going to be my voice reading my book, my words. I did hire a producer though to help me massage the files and get them up to Amazon standards. So that audiobook is now going to be available on Amazon, Audible and iTunes. The book itself, I published not just an ebook or a paperback; I also have a hardbound. You can order the hardbound book pretty much through any retailer. Right now the ebook and the paperback are only going to be available through Amazon. You can go to 40PlusFitnessPodcast.com/Book, and that’s going to take you to Amazon. The Kindle edition comes out on December 6. At least for the next couple of days, the Amazon Kindle version is going to be available for $0.99, and then it’s going to go back up to its normal price of $6.99. Still a bargain for what I think you get for this book. But I wanted to give everybody that needs this book or wants this book, regardless of what your budget is. If you can afford a $1 Kindle book, you can watch it on your computer, because you can download their app. Or you can do it on your phone with their app. I know Kindle, even though it’s kind of an Amazon thing, you can still watch it and listen to it anywhere. And it’s only $0.99, so please do reach out there. And if you’ve gotten the book or if you get the book, I would really appreciate a rating and review on the book. This is hyper-critical because Amazon shoppers do pay attention to those ratings. If they come across a book and it’s highly rated, or they come across a book that doesn’t have any ratings, they’re always going to opt for the one that had the ratings. They’re just not going to pay that much and spend that much time reading the description to understand if a book is for them. They’re going to immediately hit the page, they’re going to see the cover, they’re going to see the number of ratings and whatever rating level they got. Then and only then they might read the description and read some of the reviews. So, please do take just a moment to leave me a rating and review. It really does help the book grow and become something special.

So, going forward, what’s going on? I told you I got laid off, and you probably already knew that. When I got laid off, I was thinking about how my work affected my life and my health, and I made the decision to opt for health and wellness over the job. I love what I’m doing here, so I decided to double down on pulling in some clients. I have the most wonderful clients in the world. I really do. I love each and every one of them. Every week when we have our calls, whether it be the one-on-one calls or the group calls, I leave those calls pumped, because I know I’m making a difference. I see my clients getting results and we’re having these great conversations about our health and our wellness. So it’s been really, really cool to be able to ramp that up. And of course I’ve continued the podcast with some sponsors, but more often than not, without. It’s really not a sponsored podcast. It’s all pretty much out of pocket and what I’m able to raise with my clients. But what’s come to be is that that’s just not sustainable for the long term. If I look at my cash flows relative to my outflows, for the long period of time I can’t stay where I am. I can’t keep doing what I’m doing. Something has to change. So my wife and I have decided that we’re going to move to Panama. What that’s going to mean is that my overall cost of living will be somewhat lower, which will help me spread the time, before I have to do something. I’m going to continue to train clients, I’ll be able to do that. I’m offering a special because I do need more clients, I’ll just be frank about it. If I’m going to keep doing this, I’ve got to treat it like a business, and it is a business. So, you can go to 40PlusFitnessPodcast.com/Group-Training and use the coupon code podcast when you check out. That’s going to allow you to get the first month for a dollar. I want you to just try it out. There’s a 40-day money back guarantee, which basically says if you get in and spend your dollar, and then you get billed the next $75 for the first month, and you say, “No, no, I don’t want to do this. This isn’t working for me. I didn’t see the results.” Then I’ll give you your money back. I won’t ask any questions, I won’t bother with it. I’ll just say, “Okay, I get it. It just didn’t work for you. This wasn’t for you. I’m sorry I let you down, but we’re good. Here’s your money back.” So you get to try it for a dollar; there’s no risk to it. And I do believe that most people that are going to come in and give this a real shot and take me up on this $1 for the first month offer, you’re going to see some results and you’re going to see what it’s like to be part of a group that’s all striving to be well together. You’re going to have that support from me and from everyone else as much as you need, as much as you want. So, please do go check it out – 40PlusFitnessPodcast.com/Group-Training. Be sure to use the coupon code podcast at checkout.

And then finally, I’m going to carry on doing the podcast. It’s going to be a weekly show. Most of the episodes are going to be interviews. They’re the easier thing for me to do, they’re the thing I enjoy. Basically I’m getting paid pretty much to read books and interview people. Now, I say “getting paid”. I don’t get paid; the podcast is absolutely free for you. But if you would like to support what I’m doing here at the podcast, you can become a patron. Patreon is a service that lets me take in monthly contributions to cover the overall cost of producing the podcast. The podcast itself doesn’t cost a whole lot. There are some hosting costs for the website, there are some hosting costs for the audio file. Those are not significant. But I also pay someone to put the transcripts together, and I also pay someone to do the audio processing, and that’s where the dollars start actually adding up. This is a negative cash flow for me as a part of this, but I love doing this podcast. I’m going to probably keep doing the podcast even if you don’t become a patron. But if you go to 40PlusFitnessPodcast.com/Patreon, you can become a patron for as little as a dollar a month. I have some levels in there that I’m willing to do a little bit extra for you, if you’re willing to help me out a little bit more. And some of those are going to be pretty cool, I think, if you really want to be a part of it. You may not want to be a client, then don’t be a client; buy the book. You may not want to buy the book. If you want to help the podcast, there are several ways now to do it. You can purchase the book, leave a rating and review. You can become a client, and better yet I can help you personally reach your goals. Or you can become a patron through 40PlusFitnessPodcast.com/Patreon, and help support the show so I can keep it going and keep doing this. Right now I’m sustainable because we’re getting ready to move to Panama. My step is going to be lower stress, but it’s also going to be a change to my business and how I run things. So I’ll have to just look at that. But I am going to keep doing the podcast, I am going to keep doing the training, and who knows, there might even be another book in my future.

Allan (21:07): Another thing I want to do with the podcast going forward is I do want to make it more about you. I talked about how easy reading the books are for me to be able to put together a really good show. Another way that makes it really easy for me to do a good show is for me to answer your questions. If you put in some questions, it’s very easy for me to sit down and put together the content that I want to have and how I want to outline it. That I can do really quickly. And so, this is also a Q&A show. With no further ado, I will go ahead and skip into the questions. Most of these questions came through the Facebook group. If you’re not a part of the group, you can go to 40PlusFitnessPodcast.com/Group, and that’ll take you to the group page. This is where you’ll be able to ask those questions for when we have these Q&A episodes. I want to have more of them, so I’ll be putting them out there from time to time to see if I can build up enough questions to move forward. But most of these came from the group, so if you want to get in touch, that’s one of the best ways to do it. So, the first one comes from John. John asks, “What are your favorite mobility and balance routines?” This is a great question, because balance and mobility are something that I’m much more focused on now than I ever have been in my training. What I’ll start this out with is, a part of my overall philosophy of training is that you need to have a vision and you need to understand what you’re trying to accomplish before you can actually start on the task. So, my training for mobility and balance could be very different than yours, John. For example, I have very, very tight calves. I don’t know why they’re as tight as they are. I never wore high heels, I hardly ever wore boots. But for one reason or another, my calves are very, very tight. So, my mobility has to focus on my calves because my calves being tight adversely affects my movement pattern. If I want to improve my movement pattern, I have to address the tight muscles and I have to strengthen the weak muscles. So, my tight muscles are my hip flexors and my calves; my calves especially. My weak muscles tend to be my hamstrings and my quads. And so, I do a lot of strengthening for my hamstrings and my quads, and I do a lot of stretching and mobility work on my hip flexors and my calves. And that helps my overall squat form to be much more clean and much better. Now, there are other areas of my body that are tight. My chest is a little tight so I do stretches to the chest. My traps get a little tight from time to time, so I will occasionally do some self-myofascial release on my traps. Those are the areas that affect me. So, paying attention to your body and where you feel tight and where you know your lack strength – maybe the core – those are the areas where you want to focus on, on your general mobility.

As for balance, balance is an important aspect of day-to-day life. We could easily fall, and I can tell you as we get older, the likelihood of falls goes through the roof and the injuries and cause of death from a fall is so high. It really is unbelievable to me how many people over the age of 65 fall, and how many of them end up in the hospital or dead. This is not something you want to happen to you, so you do want to start a program to make sure that you’re improving your balance. I recently interviewed a wonderful woman, Carol Clements. That was episode 357, that just happened this last Monday. Her book is Better Balance for Life. She has a pretty interesting program where you do most of your balance work as a part of your normal day-to-day routine. So, perhaps while you’re brushing your teeth, you stand on one foot with your eyes closed. It sounds like a simple task, but it’s a lot harder than you would think it’d be. She just uses and builds it all into your day-to-day functional things that you’re doing to use balance as a protocol. I say that’s great. Just realize when you’re training balance, you’re trying to put yourself in a slightly imbalanced position, like standing on one foot or having two feet really close together – make sure you’re in a position where if you fall, you’re not going to hurt yourself. That’s the core thing I would say about balance. Now, to put it all together, the cool thing about mobility and balance is that these are things that you can do every day. You can work on them every day. You don’t have to, but the more you work on them, the easier it’s going to be, the more your balance will improve, the more your mobility will improve. So, it is something that I would encourage you to consider doing each and every day. And what I would say is, make balance a part of your regular life – standing with your feet closer together, standing on one foot, putting yourself in unbalanced positions, moving side to side, getting yourself comfortable with out of the box movements. That’s going to help your balance, and you can do that any day, anywhere. The second would be, as far as the mobility, just make that a part of your warmup. Do a little cardio warmup, get your body moving, and then spend a few minutes working on mobility, on the areas where you know you have tightness. That’s going to be the best protocol I can give you. There’s not any one protocol that’s out there. I have run the Functional Fitness Challenge before, where I did give some general protocols that addressed what I feel are the movement patterns for most people, the balance issues for most people, but we all differ in our own ways. So, there is no one-size-fits-all for just about anything in health and fitness. Take that into account, but make it a part of your daily movement patterns, daily activities like your workouts, and you’ll do a lot better.

The next one comes from Angie and Sammy. I’m going to combine their question, because it was kind of the same question, but they were asking it in a slightly different way. The question was, “How do I maintain endurance activity while in ketosis?” Ketosis basically means that your body becomes a fat burner. And it doesn’t do that overnight. If you’re moving from sugar burning, which most endurance athletes do, to fat burning, there’s a bit of a curve there, a bit of a time where you’re going to see a much, much lower performance rate. That’s hard for a lot of endurance runners, cyclists and swimmers to get through, because they really look at those PRs, they look at those times. And for them to see their performance drop, in many cases quite dramatically, is very, very hard for them. The answer to the question then is, how do you stick with it? Because you’ve got to outdo your brain and say, “I understand this is a momentary setback for a better position later.” When I was in the army, we came up on an enemy position. One of our stated goals, one of the things we would do fairly regularly is do what we call a flanking maneuver, and that’s where we would go back a bit and then circle around to come in on the side. So we were catching them from two planes. This is kind of what I’m saying with this – realize you are taking a couple of steps back to be able to put yourself in a better, safer position. Once your body gets fat-adapted… So we’re going to talk about two different types of adaptation here. Different people like to use different words, but I’ll just explain it this way: Initially, what you’re trying to do is get your body to adapt to using body fat for fuel. So that’s the fat adaptation. That’s when you hear things like “keto flu”. I prefer to call it carb withdraws, because your body isn’t getting the carbs it needs and it’s fighting you. It’s saying, “Get some carbs, eat something.” You’re going to feel miserable if you don’t eat anything. It’s trying to figure out how to start burning its own fat, and eventually it’ll figure that out. During that fat adaptation period, it’s important for you to make sure that you’re getting adequate fat in your diet, which might mean that you’re eating more overall calories than you did when you were a sugar burner. Again, we’re working toward performance, so that’s cool. It’s okay to do that for a while. And then you’ll back off of that fat that you’re eating when your body gets comfortable with fat and can actually start burning fat off your body. And you’ll know that’s happening when you start waking up in the morning and you’re not hungry. Intermittent fasting almost becomes something natural to you because you’re just not hungry that much. That’s when you’re starting to get that fat adaptation, and that takes up to a week. For most folks, it can be two or three days, but for some, it can be as long as a week. So you’re going to go through that fat adaptation phase.

Now, even as you go through that fat adaptation phase, you still might not see improvements in your overall performance. You might be slowly getting back to what you were doing, but you’re not seeing any real improvements beyond just seeming to catch up to where you were. So then we’re going to talk about the process called keto-adapted. Keto-adapted is where when you’re doing intense long stuff, your body can shift over and is quick enough and good enough at burning body fat to keep fueling you. Most of us have about a teaspoon of sugar in all of our bloodstream. And then we have glycogen in our muscles and our liver. That energy right there of what you basically would start out with on a normal everyday run or anything, it should be enough to keep you going for about 90 minutes with moderate intensity exercise. So if you’re going for a run of less than 90 minutes, which most of us do, you should be fine. You might see a little less performance, but that’s more probably feeling like you just don’t have the energy. It’s like a fatigue thing, but in a general sense, you have enough glycogen and glucose in your system to be able to carry you that far. Now, you’ve probably heard about the marathon bonk, which happens somewhere around mile 16 to 18, and that’s where you’ve used up the glycogen, you’ve used up your glucose and now you’re starting to effectively bonk. Folks on keto don’t bonk at that point. Most of them, if they’re keto-adapted, they just keep going because their body can adapt to turning the fat into glucose and glycogen and keep you going, and the ketones. So, just recognize that if you’re running less than 90 minutes, you probably aren’t going to see a huge decrease in performance that doesn’t come back really quick. Once you’re fat-adapted, you should be fine. Once you get past that, you want to start going further, then you’re going to have to wait until you’re keto-adapted, and the keto adaptation can actually take a year or more. Some people will see it in as early as three or four months, but some folks have to train for about a year to really get their body efficient enough with using ketones to be able to keep up the performance. And those that do, report back even better times, that their performance improves even beyond what they were capable of doing as a sugar burner.

I know that’s a long answer, but I still have a few more things I want to go through as you get through this because there are ways to kind of fuel around this. Two of the ways that I like to talk to people about – the first one is exogenous ketones. You can explore using exogenous ketones, which are basically ketones that you take by mouth to help fuel you while you’re moving, particularly as you’re getting close to the point where you would generally bonk because you’re not quite keto-adapted. So you’re going to go ahead and add in these ketones, esters usually, that are going to allow your body to start using those ketones efficiently to keep you going. So some people will do that. Others will revert back to some form of carbohydrate fueling, be that starch or they just decide, “I can take in a small amount of sugar while I’m doing the run. As long as I taper it, know what I’m doing, I won’t end up taking myself generally out of ketosis because I know I’m burning more than I’m putting in.” So, you can do that kind of stuff with your fueling – that’s to say either you’re going to add ketones or starches or some form of glucose, but a very limited amount as a fueling strategy for your longer runs. Or you can try to carb load a little bit by making sure that the small amount of carbohydrates that you do eat, they come on that front end. So, maybe you eat some carbohydrates for breakfast before a run, and then you can go into the run knowing that at least you’ve topped off your glycogen stores and your glucose, and your blood sugar is up a little bit because you just had some carbohydrates. But in any case, just realize that to get into deep ketosis and stay in ketosis and get all of the benefits that ketosis is going to give you, you are probably going to lose some performance for a while until you manage to get yourself all the way up to keto-adapted. And anything you do as far as taking in glucose or starches, that’s very likely to slow down the keto adaptation phase. So if you can suck it up, particularly during the off season, and get yourself keto-adapted, you’re going to see a much better race season next year.

Next question comes from Trent: “Is there a good way to know when to push through discomfort, pain, and when it’s better to back off?” The general rule of thumb is this: If you feel it in a joint, back off. Joints typically depict a tendon or ligament issue, and those take a good while to heal. You don’t want to flare those up. I know you’ve probably felt stuff like tendinitis and those types of things. You want to make sure if the pain is in a joint, that’s the time to slow down and get that assessed, spend some time away from it. The tendons and ligaments, because they don’t get the blood flow that a muscle gets, they take longer to heal. Now, as far as muscles are in a general sense, if you’re just getting general soreness, you’re probably okay to take your standard rest of anywhere from 24 to 48 hours of a normal rest phase before you go back to work. If you feel like the muscle’s recovered at that point, then you should be able to push just as hard. If you feel like you’ve torn something or you have a pull, then I would take a little bit more time off. Most muscles generally can repair themselves easily within a week or two. If it’s taking longer than that, then you may have done something more significant and I would go see a doctor. But the general rule is, if you feel it in the body of the muscle, it’s probably okay to just rest it for a day or two and then go back at it. If you feel it in a joint, that’s going to take a little bit more time, so I would take even more time off. And anything that has you feeling uncomfortable when you’re not doing anything after three days, I’d definitely go get that checked out with the doctor.

And the final question comes from Marcia, and it is: “As a mature woman, what should I be concerned about and what kind of exercise focus can I expect?” This is similar to the question that I had with John and the mobility and balance. It really comes down to what you want to accomplish. What are the highlights in your life, the things that you want to be able to do 20-30 years down the road? Do you want to be the grandma that can run 5Ks with your grandchildren? Do you want to be the person that is independent? Our visions are going to change over time. So the first thing I’d say is, really establish a vision of what you want to feel like and be like 10-15 years down the line. For most of us that’s going to involve some resistance training. And I say that in all honesty, because sarcopenia is a wasting of muscle, osteopenia is a wasting of bone. If we don’t lift weights – not necessarily weights, but if we don’t do resistance training, we’re going to see a decline in our muscle mass and our bone density. So, resistance training is very, very important for us to maintain good body composition and stay healthy. Additionally, our strength decreases for the same basic reason. If we’re not doing resistance training, we will get weaker and weaker. And there’s a point where that weakness then becomes an independence issue. And I say this in the book. If you have trouble sitting down and getting back up, that’s a problem, but it becomes a huge problem when it’s the bathroom, when you’re taking a toilet break and you can’t stand up. You can have rails installed in your bathroom and that’s going to help somewhat, but that’s not always going to be the case. Again, if you’re not building the strength or maintaining the strength, eventually your arms and your legs won’t be strong enough to stand you up. And then where are you? You’ve lost your independence. Someone has to help you in and out of the bathroom, and that’s not a pleasant place to be. So I would say resistance training is almost a must for every single one of us that can work out. If your doctor says you’re clear to work out and train, definitely resistance training is for all of us. I would say for many of us, most of us probably, endurance training is going to be important because we want to keep going. If we’re going with family and they want to go walk around the zoo or walk around the park or you just want to run out and play with your dogs, you’re going to need a little bit of stamina, endurance, to be able to keep up that activity level for any period of time. Otherwise you’re sitting on the bench watching. I don’t know anyone that enjoys sitting on the bench and watching, as much as they enjoy doing. So, endurance exercise is going to be important.

Next, for most of us over the age of 40, I would look at mobility and balance. The falls I talked about earlier – very important if you have the strength and the bone density that you don’t break something when you fall, but better yet, let’s not fall. So let’s work on our balance. And then our mobility is, again, our ability to tie our own shoes and reach and do the things we need to do. If we don’t have good mobility, our movement patterns are going to be bad and we risk injuring ourselves. There are a few other modalities out there that can be important. Agility – if you’re walking through the grocery store parking lot and a careless driver doesn’t see you and they start to back up at you, what’s your agility to be able to step out of the way of that car? All of these are generally important, but you have to preface which ones you’re going to spend the most time on, because we can’t do all of them all at the same time, all the time. We’re going to have to focus on some sometimes, and this is when you can use periodization and say, “I know the weather’s going to be good this time of year, so I’ll work on endurance in the spring and the summer. And then in the fall I’ll work on strength. And then in the winter when it’s really cold, I’ll do a lot of mobility and balance work, along with the strength work, the resistance training.” So, there’s an opportunity for you to make this seasonal, ebb and flow through it. Do it as it makes sense to keep the balance that’s keeping you moving towards your vision. Alright, so I hope you found this episode enjoyable. I really enjoy the fact that three years I’ve been providing this podcast and we’ve had such a great time. We’ve had awesome guests. Obviously, I have to thank you for being a part of 40+ Fitness podcast.