Category Archives for "health"

January 9, 2024

Building the best you – part 3 of 6

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Let's Say Hello

Rachel Discussion



Post Show/Recap

Post show with Rachel.

Music by Dave Gerhart


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– Eliza Lamb– John Dachauer– Super Anonomous
– Ken McQuade– Leigh Tanner– Tim Alexander

Thank you!

Another episode you may enjoy


January 2, 2024

Building the best you – part 2 of 6

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On episode 623 of the 40+ Fitness Podcast, we have the Second part a 6 episode series on Building the Best You. This episode is recorded to stand alone, however you’ll get more value if you listen to the previous episode (622) first.


Let's Say Hello

Rachel Discussion



Post Show/Recap

Post show with Rachel.

Music by Dave Gerhart


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

– Eliza Lamb– John Dachauer– Super Anonomous
– Ken McQuade– Leigh Tanner– Tim Alexander

Thank you!

Another episode you may enjoy


December 26, 2023

Building the best you – part 1 of 6

Apple Google Spotify Overcast Youtube

On episode 622 of the 40+ Fitness Podcast, we have the first part of a 6 episode series on Building the Best You.


Let's Say Hello

Rachel Discussion



Post Show/Recap

Post show with Rachel.

Music by Dave Gerhart


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

– Eliza Lamb– John Dachauer– Super Anonomous
– Ken McQuade– Leigh Tanner– Tim Alexander

Thank you!

Another episode you may enjoy


December 12, 2023

Your perfect repeatable week for health and fitness

Apple Google Spotify Overcast Youtube

We all know that consistency is important for improving our health and fitness. On episode 620 of the 40+ Fitness Podcast, we discuss a strategy for getting that done called Your Perfect Repeatable Week.


Let's Say Hello

[00:03:28.930] – Coach Allan

Hey, Ras. How are you?

[00:03:31.460] – Coach Rachel

Good, Allan. How are you today?

[00:03:33.590] – Coach Allan

I'm doing okay. Tammy went back to the States. We recorded these a few weeks in advance. So Tammy's going to go do a surprise visit for her mother for Thanksgiving, so she's going to see her boys. I'm not sure if summer is going to make it up there or not, but she's definitely going to see her boys and probably her granddaughter and her mother and all that and spend some time with them. Wonderful. Her mother was a little bummed out. It's like, I'm not going to see you this year, and DA DA DA. So we said slow here, and it's slow here because people are afraid of what not to be afraid of, which is there's stuff going on everywhere, and if you let people scare you, then you're scared. But that being said, things are slow here. So we decided, okay, go ahead. Head on up there. So it's just me and the dogs. So it's a boys weekend or boys week. The dogs just hanging out nice and dogs.

[00:04:29.350] – Coach Rachel

That sounds awesome.

[00:04:31.190] – Coach Allan

How are things up there?

[00:04:32.780] – Coach Rachel

Good. I'm super excited to share that I just completed the Dr. Stacy Sims Menopause 2.0 class. She has an online class. It was about 20 hours long, although I wasn't timing myself. It just seemed like it was a lot. But it was a really great class, and I needed it for the CEUs that you and I need to get for our NASM certification. So it was a perfect class at the perfect time, and I learned a ton, so I'm pretty excited about it.

[00:05:02.360] – Coach Allan

And you're living it.

[00:05:03.970] – Coach Rachel

I am living it, which made it so much easier to digest. I'm like, yeah, I know exactly how that know how that feels. Exactly. Yeah. It was perfect.

[00:05:15.620] – Coach Allan

Well, good. Congratulations on that.

[00:05:17.320] – Coach Rachel


[00:05:18.310] – Coach Allan

All right. So are you ready to talk about your perfect repeatable week?

[00:05:23.190] – Coach Rachel


Episode – Your Perfect Repeatable Week

Today we're going to talk about your perfect repeatable week. This is a concept I recently heard or heard something similar to a business related style podcast, and I got to thinking about the lesson and what it was about, and it really hit me that this is actually very good for our health and fitness as well as our business. So want to share this concept of the perfect repeatable week with you and see if you can use this to maybe create the thing that's going to help you make the most change this next coming year. So the perfect repeatable week brings about a few different things that are really, really important. The first is about consistency. So we want something that is going to allow us to be consistent. And when you think about consistency, the way I really want you to think about this is realize that the Colorado River and depending on when you read what they say, it could have been 70 million years ago or 6 million years ago. But at any rate, there's still a lot of consistency. That river has formed the Grand Canyon just by being consistent, running, running over all of that time created one of the most amazing spectacles on the planet, the Grand Canyon.

So one of the things that the perfect repeatable week does for us is it creates consistency. The second thing is it creates a level of discomfort. Okay? We humans spend way too much time in our comfort zone. We're never willing to go out of it and for good reason. That's how we've survived as long as we did. The ones that did the things that were stupid, that were outside of the norm, well, they often didn't come back. So the ones that did the comfortable thing, just enough of the comfortable thing and just enough to stay just on the edge, well, they didn't die and they managed to survive. Okay? But when you're looking at change, comfort is the enemy. We have to get a little uncomfortable if we want change. So that's one of the other things that your perfect repeatable week does is it pushes you just outside your comfort zone. Not too far, but just enough that you can get the benefits. And the other thing about your perfect repeatable week is that there's nothing inherently special about a day or even a week. However, we tend to structure our lives around a day and that can make it really, really hard to be successful in the long run because days are different and we'll talk about that in more detail.

So there's three key things that make your perfect repeatable week kind of special. So let's talk about the principles behind your perfect repeatable week. Well, first starts with your. And the thing about your is this is yours. This is not mine. This is not someone else's. This is not an influencer on Instagram or someone you're seeing on YouTube. This is what works for you. This is what you, it's built around you. So what you can make your week do is what you make it do. So you think about what you need to do within a given week to meet your health and fitness goals. Your health and fitness goals. So this is all built around you and your lifestyle. It's not anybody else's. And that's a really cool principle behind this. Your perfect repeatable week. The second is perfect. Now the term perfect is conditional. Someone who is a professional athlete, well their perfect is going to look very, very different from mine and going to look very, very different from yours. Yours is going to look very different from mine. So it's conditional on who you are. So first off, don't think perfect is perfect for everyone.

That we're looking for this perfect model that would fit everybody. That's not we're after here. We're after what would be perfect for you. Again, back to your, because the second thing about perfect is that we want to start where we are now. We don't want to think about, well, gee, if I were perfect, I would be running 100 miles a week and I'd be doing this and I'd be doing that. We're not looking at that. We're looking at starting from where we are now. What would be perfect based on where I am now and what I can do now. So what you have and where you are are key components to defining your perfect. And then the next is, well, I may not always hit this goal, but at least by having a target that's a little bit further than I think I can reach, I'm going to get close. And if I'm getting close, what does that look like? Maybe I'm not running or walking the 40 miles on a perfect week like I would. Maybe I only got 35, but that's still pretty darn good. So this is about trying to set this stretch goal and knowing that if I can occasionally hit perfect and sometimes hit really good, I'm doing pretty awesome job and I'm going to get where I need to be because again, I'm pushing myself outside of my comfort zone.

The next part of your perfect repeatable week is the repeatable part. So the reason I like to break this down this way is what can you do week in and week out? Okay. What this requires you to do is it requires you to be consistent. So I'm not thinking about, well, gee, I'm off work this week, it's this week and I'm off work this week. So of course I can do more than I could last week when I was working all the extra hours to make sure I could be off this week, really off this week. So obviously I can't do this every week. But if I'm doing the things I can do every week, then I'm being consistent. So what's repeatable what makes sense? And that's the second part. What's realistic, I can't say that I'm going to work out twelve times every week if my work schedule doesn't allow that to happen. If in general, I know, okay, I'm working eight to five Monday through Friday, so I know I can work out before I go to work. I know I can do a little bit of moving around during the day, like during my lunch break.

I can do some walking. I know that I can do some things during the week and during the weekend to make this all work. And if I do those repeatable things, I create consistency. So that's the key there is repeatable equals consistency. If I do repeat it, okay, then we talk about week. Of course, week being seven days. And a lot of times the reason I like the week is sometimes the day can be limiting. It is 24 hours, and sometimes I'm working 16 of those. And if I look at it from that perspective. I'll never be successful because a perfect day would not happen all the time. But a week gives us a little bit of flexibility. And the other thing is days are different. So my Saturday often looks very different from my Monday. My Sunday looks considerably different from my Friday. And so as you look at your days now because you're looking at a week you can find ways to make bits and pieces fit in that make sense. So days that I'm off, maybe I can do better. Maybe I can do things to make the days that I'm working or on better.

So batch cooking, things like that, what can I do? And then sometimes you just need a day off. Think about it. If you're trying to train or lift or do anything seven days a week, eventually you're going to burn out. So the advantage of a week is it lets you look at this holistically and you can say, okay, if I know that I need to predominantly eat less than a certain number of calories, if you choose to count calories you may say, well, it's really hard for me on a Saturday, only eat 1800 calories. I can easily do it Monday through Friday, but Saturday is a little bit difficult. So if I look at it and say, well, I really only have to eat 2000 calories a day to make my calories work for what I want, well then I calculate it. Okay, what is 2000 calories times seven? That's 14,000. Okay, how do I distribute those? Well, maybe more of those are distributed on Saturdays and Sundays when I'm more active and a little less on the days when I'm a little busier and not as active because again I'm more distracted and it makes it easier.

So I can fit this stuff in in a way that works. And I can take days off when I need to take days off. And I can really push myself on days that maybe I'm not doing some things so I can get things done that make it easier when I'm doing the other thing. So I know that's a lot, but I want to just back it up because again your perfect repeatable week gives you the tools to be consistent. It gives you the tools to get outside your comfort zone as often as you can and stay out of it as often as you can. And because it's a week it allows you a lot of flexibility in how you apply this. So an example if you will, would be a perfect repeatable week for me might be something like Sunday. I do batch cooking. I put some lunches and dinners in the refrigerator and more and others in the freezer. Okay. So now what I've done is I've made it very easy for me to make sure that my food is set for the week. I can pull it out of the freezer when I need to so I'm not pushed when I come home for work.

I can also do my grocery shopping on Sunday. So I go to the grocery store, I pick up the things I need. The reason that's perfect for me is if that's when they run the sales on the meat to clear it out, because tomorrow Monday, they're going to get a new shipment of meat. Then I can go ahead and I can take advantage of those savings. I go in, I buy early morning, I buy the meat, I go do the grilling. That afternoon, I cook the other things I need, I do that batch cooking, and I'm done. Okay. When I have my work week, well, my day starts around 07:00, so I know if I get up early Monday through Friday, I can schedule time to do my workouts. So I can put in a little bit of time each day to get in my resistance training, my balance training, my mobility training. And then on Saturday and Sunday morning, I can go out and do a little bit longer cardio stuff. So build a little bit of stamina, longer walks, enjoy my day, be a little bit more active so I'm able to take my week and build it out that way.

So I'm not saying, well, gee, today I didn't get stamina work in. Oh, my gosh. Well, no, I got a whole week to build this stuff in and put it in my schedule and put it on my calendar. So I've built this out, and because I want to get better and better, I'm constantly looking for ways to improve so my perfect repeatable week doesn't stay the same over time, it often changes. Okay, so how do we do this? How do we really put it all together? Because all I've really given you with your perfect repeatable week is a standard. You've set a standard for yourself. This is how I want to live my week. This is how I want to do my week. And if I do it well, this is my perfect. Okay, so the way I like to apply it is to basically look and say, okay, on a scale, and you can do a one to ten or one to seven, whatever fits. On a scale of one to seven, how did I do? A perfect week would be a seven. A horrible week would be a one. Well, chances are you're not going to have a lot of ones.

And chances are you might not have all that many sevens either. But as we go into the holidays now, you might find there's some weeks that you can just blow this out of the water. I intended to do this, and I did more great. Okay. On something else, I thought I was going to do better, and then I didn't. Okay, again, we're not totally after perfect, but we do have a target. And if I'm staying on the top end of that scale. Most of the time, I'm going to see change. So each week, I can go through my perfect week, and I can rate myself. How did I do relative to my perfect? Your perfect? How did you do? So you rate yourself, and then you look for what you can learn. What did I learn this week that I can apply and be better in future weeks? And in some cases, you may find, well, you know, I thought my perfect was basically eating whole food five days a week and then letting my Saturdays and Sundays be a little bit more flexible. But what I found is that if I go ahead and push myself outside my comfort zone, I can actually eat predominantly whole food all week long, that I don't need the snacks as much as I thought I did.

And if I do need a snack, it's easy enough for me to get some nuts, have a small salad, or some protein if I'm prepared. So I can actually ratchet up my perfect week as I improve my health and fitness. So I hope that you can see how you can take your perfect repeatable week, build out your model, schedule it, put it into play, and then start rating yourself based on it. And then as you improve, ratchet up that perfect a little bit. Hope this is helpful for you. I hope to hear from you.

What does your perfect repeatable week look like?

Post Show/Recap

[00:19:20.030] – Coach Allan

Welcome back, Ras.

[00:19:26.030] – Coach Rachel

Hey, Allan. I love the concept of a perfect repeatable week because it really limits your vision to one week to one week. That's all you need to worry about. Not a year from now, but just one week. And especially right now, this is probably the busiest time of my year. Probably everybody else's, it really helps you plan things and still have some sort of a focus on your own personal health and fitness. And that is so important.

[00:19:54.830] – Coach Allan

Yeah, it's just too easy to get too busy. Well, I was busy doing this, I was doing that. This was a priority. That was a priority. Family this, family that, friends this, work that. And some of us, I don't know, me always going into the holidays, I would be working my butt off so that I could actually take a whole day off because there's too much going on. And so it's just that thing of, okay, I'm working so hard, and I got to get all this done and family and friends and all this other stuff around this time of year, and it would just be chaos. So, yeah, this whole idea of kind of looking at your week and saying, okay, what would be the best thing? But not just this week. I mean, this week is different than last week, obviously, and this week is different than a lot of weeks, but we have weeks that are the same as the week before, the week before that. And we still come up with excuses to not do what's necessary to be done. And so this is just a point of saying on a normal week, sometime in the middle of April, when there's nothing else going on, it's like, what does that week look like?

[00:21:07.860] – Coach Allan

And why don't at least probably 40 or so of the other weeks of the year look very similar to that? And so if you can figure out what works, then here's your opportunity to kind of build a blueprint for this. And I just think that's important, for sure.

[00:21:25.610] – Coach Rachel

As a runner, I'm no stranger to consistency and following a training schedule, usually a good training schedule might be ten to 14 weeks, depending on what you're going to run. So you basically have an outline with a training plan. But in terms of just general health and fitness, I think that if you take a class at the gym, like with me, I have run clubs several nights a week. That's my repeatable week that's on the calendar. I don't schedule anything over it, and that's just what I do. And then just because of where my husband and I are in our life, we know what nights that we can cook at home versus what nights we're out with work or doing other things. So I can control what we're cooking at home, what we're eating at home. And that's a pretty basic way to manage our health and fitness. And then with the holidays, things go sideways. And sometimes you just need to put what you can do the best you can when you can.

[00:22:26.350] – Coach Allan

But I'm telling you, if you go into a week like that with no plan right, it will go sideways. It has to. There's no other way for it to go. You didn't plan for it. Yeah. You didn't plan for it to come out better. You didn't do anything besides just say, well, I'm going to wing it. Well, winging it puts you in the ditch. It just does. And so that's the advantage of this, is saying, I know what a great week looks like, and trying to aspire to be as close to that as possible, even when things aren't optimal, is going to put you on the right side of this equation more often than not, for sure.

[00:23:02.560] – Coach Rachel

And you can plan that for us. We recently had Thanksgiving. Christmas is coming up. If you have other holidays, birthday parties, family events, that goes on your calendar, because those are important days in your life and your family's life. And so then you work around that. Well, when can you squeeze in a trip to the gym or a run with friends? Or when can you plan a meal? And you have a whole week, Sunday to Saturday, to plan that out. So put all your important things on there, but certainly put on there the important things that you need to live a healthy lifestyle.

[00:23:38.330] – Coach Allan

Yeah. And some folks might get upset. I use the word perfect. Well, I've even done an episode saying nobody's perfect. And it's true. It isn't perfect. So maybe a better word for you would be ideal. So maybe instead of the word perfect, if you find yourself cringing over the use of that word, maybe the better word for you is ideal. This is your ideal repeatable week. And it follows the same pattern of this has to be something you know works for you, will get you where you want to go. It's something you can repeat. It's your week and it's your time. And it's written in a time where you're not saying, well, okay, Sunday is different than Monday. So therefore, if I can't do it on Monday, there's no sense in me trying to do it on Sunday. Hockey Puck of course you can. Sunday can be different than Monday, but your Sundays generally might be about the same week in and week out. Your Mondays might be about the same week in and week out. And if they are, that's awesome because that gives you the opportunity to create that repetition that gives you the consistency.

[00:24:44.450] – Coach Rachel

Oh, that's perfect. But I also liked your rating system, too, because it makes you look back on your week. And if you didn't hit your marks, like whatever run club or whatever meals you wanted to cook at home or whatever your journey is, look back and say, well, why didn't you hit those marks? If it was because you had a sleepless night with a baby or grandchild or something, then you have to give yourself grace because you can't work out if you're sleep deprived, but it gives you ideas. Well, maybe you made too many excuses because the weather's too cold or it's too rainy or something, or a new.

[00:25:20.630] – Coach Allan

Series dropped on Netflix and you've been.

[00:25:26.390] – Coach Rachel

If only we scheduled our TV habits like we did, our eating and workout.

[00:25:30.890] – Coach Allan

That can be a part of it, too. For a lot of people, the television is time, family time. It can be or it can just be. That's a way that you really enjoy unwinding in the evening. Sure, fine, throw it in there. It's a part of your week. It's a part of unwinding relaxing, and you can just say, okay, I'm going to give myself 90 minutes of television time this many times per week. There's absolutely nothing wrong with that if it's not disturbing your sleep and it's not keeping you from doing the other things that you need to do, but when you're like, okay, well, I spent 15 hours on Saturday and Sunday watching Netflix, so I didn't have time to work out. I didn't have time to batch cook. So McDonald's it is, and so what? Well, no, that week didn't turn out the way you wanted it to. Then it gives you some food for thought.

[00:26:21.770] – Coach Rachel

Yeah, what can you do better next time? Or what can you fix so that you're not stuck with grabbing snacks out of the cabinet or fast food or something. There's always something to be learned, and if it can't be helped, it can't be helped. Things happen, but whatever you can plan and control, the better for you. So I love it. I love the idea of planning your perfect week and seeing how it goes.

[00:26:43.960] – Coach Allan

All right, well, I'll talk to you next week.

[00:26:46.320] – Coach Rachel

Great. Take care, Allan.

[00:26:47.690] – Coach Allan

You, too. Bye.

Music by Dave Gerhart


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

– Anne Lynch– Ken McQuade– Leigh Tanner
– Debbie Ralston– John Dachauer– Tim Alexander
– Eliza Lamb

Thank you!

Another episode you may enjoy


December 5, 2023

How to get healthier as you get older with Dr. Michael Greger

Apple Google Spotify Overcast Youtube

On episode 619 of the 40+ Fitness Podcast, we meet Dr. Michael Greger and discuss his book How Not to Age: The Scientific Approach to Getting Healthier as You Get Older.


Let's Say Hello

[00:03:34.070] – Allan

Hey, Ras. How are you?

[00:03:36.860] – Rachel

Good, Allan. How are you today?

[00:03:38.100] – Allan

I'm doing good. I'm doing good. I posted on my Facebook the other day it was kind of a joke, but not really a joke. And it was a principle of nobody starts a diet in November.

[00:03:50.900] – Rachel

Right. This is a terrible time to start, Allan.

[00:03:54.690] – Allan

Yeah. Who's going to start in the middle of November and then six weeks later is a much better time to start?

[00:04:02.060] – Rachel

That's right. Yeah.

[00:04:05.070] – Allan

And I got some good feedback and some good from folks on that, because they recognize it's like we do these little logic things in our head that really if you just took a step back and says, is that how I would do it? No, it's like, well, the check engine light came onto my car, but I really just want to wait till January 1 to take a look at that, that's not how we would approach it. So it was just kind of one of those things. And I'm going to probably be posting a lot of those. So if we're not friends on Facebook, come check me out. You can go to the Facebook group at 40 Plusfitnesspodcast.com group. But I also have friend people on my Facebook, so I post some things there. I post some things to the group. So if you're interested and want to have a little bit of fun, check both of those out. Cool.

[00:04:50.220] – Rachel

That sounds fun.

[00:04:51.500] – Allan

So what are you up to?

[00:04:53.390] – Rachel

Actually, funny you should say that. I'm kind of planning my New Year's goals. I got to wrap up this year. No, but actually, at the end of the year, I do like to have something to do between Thanksgiving and New Year's. It's the busiest time of year, and this is no different. I'm doing tons of things. I got lists for my list. But I always like to have some sort of an activity between Thanksgiving and New Year's. And this last year from 2022, I had a run streak. So we did a 1 mile minimum streak between Thanksgiving and New Year's. It was I can't remember, 38, 37 days, however many days it was. And I'm trying to figure out what I want to do this year. And the reason why I like to start at the end of the year, just like in your post, is that I need the distraction because holidays are stressful, they're busy, and sometimes we get so focused on all of the other things that we don't have time to take care of ourselves. So having some sort of a movement goal reminds us that we need to take time for self care.

[00:05:59.300] – Rachel

We need to take time to exercise and do the things that are good for us. So I don't know what I'm going to do yet for the end of this year or for my New Year goals for next year. But I've got something planned, figuring something out.

[00:06:10.740] – Allan

Yeah, well, I break it all down month by month. And so December is no different for me than any other month of the year. January, February, whatever. It's the month. And so what I do is before the month starts. So I've looked at what I want to do for the year, and as I get into the month, I'm like, okay, what do I need to do this month to move myself in that direction? It doesn't have to be a huge move. It's just what is it? And so I have all of those, and it goes across personal, professional, health, fitness, Lula's, my online business and stuff. And so I'll have all of these things that I want to accomplish. Some of them are relatively mundane. Like, I really do need to write a statement of policy or statement of position for Lula's on a lot of how things are done, basically. So basically how things work, and so someone else can do it if I'm not doing it. Because right now I'm the only one that knows how to do most of the back office stuff. And so it is what it is. I need to write that down.

[00:07:12.410] – Allan

I need to publish it in some way that someone could follow me if I don't want to do it anymore or I can't do it anymore. So some of that is that simple. It's like I just need to start writing these things. And then as I get into the month, it's like, okay, what do I want to write this month? Which policy? What's my movement goal? What are the other goals that I have in my life? And then each morning I wake up and I go through a thing, and there's a lot of affirmations and gratitude and all that, and then the goals, and they pop up. And because I know what my monthly goals are, I can then go into my to do list today and say, okay, what on this to do list actually does those things and what does not? And so a lot of times I'll have a list of all my to dos and they're dated and they're in order of importance or time of the day that I need to get them done, because there's some things I do each day that I need to do in the morning, and some things I can do later.

[00:08:08.800] – Allan

But I'll take a task and I'll say, you know, that's not really an important task right now. And I'll put it over under the parked list, and it just sits over there. And about once a month, I go through the parked list and delete a lot of those because again, it wasn't really built that goal, whatever. It wasn't really something that's going to move me. The to do was not going to move the needle for me. And it sounded cool. It was the shiny object of, hey, I should buy those new shoes. And then I get a month away and I look at back and I'm like, okay, well, why did I want those shoes? And are they really going to move me forward? And, oh, they're not going to last here in Panama. Stupid purchase. Yeah. And then they're gone. I might park them and say, no, I know I'm going to be doing a little bit more mileage next month or the month after, and so maybe I do want the shoes for that. But a lot of times, yeah, they just get written off because it really wasn't something that was going to move the needle.

[00:09:06.680] – Allan

So if you find yourself overwhelmed, break things down, figure out what your big rocks are, what the important things are, and that becomes my monthly thing. That's great. And I have an annual thing and then a monthly thing. And then literally every morning, I wake up and say, okay, what am I doing today that does one of these things? I love that, and sometimes they don't. I had an intention of writing an article to advertise, and with everything that's going on here, okay, what's the sense of telling people what the best beaches are in Bocas if we don't have the guests coming into the country the way that they would or could? So I'm not writing that article because I'm not going to put the time in to write something that isn't going to move the needle for the business or do what it needs to do. So it's not valid anymore. I'm moving it over into the parked items. I'll reevaluate it in December or January, and maybe I write it then, but I'm not writing it right now. Perfect.

[00:10:05.670] – Rachel

That sounds like a good plan.

[00:10:07.360] – Allan

So if you find yourself a little overwhelmed with the change that you want, the things that you want, just start with the big thing. Okay, I know I need to lose two inches off my waist. Well, you're not going to lose two inches off your waist today.

[00:10:23.290] – Rachel


[00:10:24.790] – Allan

Or maybe even this month. But what can you do consistently this month that's going to help you do that? And then each day you do that thing. Perfect. And so it's really a trickle down of breaking your bigger rocks into the bite sized pieces to keep it workable. And then, you know, you wake up in the morning, you look at what you got to do that day. Is it on my calendar? Yes. My movement is on my calendar? Yes. Getting this done is on my calendar. And then I go do it. And if I don't have the time in the day to do it, I have to prioritize and push some of it to tomorrow or park some of it, because, again, it just isn't going to do enough for it to be worth what everything else on my list is doing for sure.

[00:11:05.340] – Rachel

You can only do so much.

[00:11:07.430] – Allan

All right, well, you ready to have a conversation with Dr. Greger?

[00:11:10.640] – Rachel



[00:12:13.070] – Allan

Dr. Greger, welcome back to 40+ Fitness.

[00:12:16.470] – Dr. Greger

Thank you so much. Glad to be back.

[00:12:21.070] – Allan

I've watched your videos over the years and I'm just fascinated with how you can teach so much information in a three to five minute video. And then here you come out with this book and quite frankly called How Not to Age: The Scientific Approach to Getting Healthier as You Get Older. And I'm just going to call it right here. This is the most comprehensive health book I have ever read in my entire life, and I doubt anyone's ever even going to come close to matching the depth of what you put into a single book. Some would argue it might be a few books, but given the length of it. But this is really good stuff if you love understanding health and understanding how our body works. Dr. Gregor here, he's your friend. He's done the work, he's done the research, and he's put it together in depth. And it's all there from my perspective, again, because the end notes are there, but you have to go to a separate website to follow them through because otherwise the book would be twice the length that it is. Because I believe there were like over 8000 endnotes, and you probably referenced no less than maybe 300 or 400 videos along the way that could go deeper.

[00:13:38.090] – Allan

But this creates a lot of rabbit holes, particularly for those that love the science of health and fitness. So I'm going to say it was not a hard read, but it was a read.

[00:13:50.250] – Dr. Greger

Yeah. This is for all the longevity nerds out there. There's meat on them bones, and beyond.

[00:13:57.620] – Allan

The meat, there's actionable. Things you can do today to improve your health going forward. And so I love that because I'm all about action. And so let's dive in a little bit because again, there's so much again, I can read a book. A standard health and fitness book these days is about 250 pages, and I can read that in about 6 hours. And usually it's because I know most of what they're going to say because they're saying the same things that everybody else says. Your book is nearly three times that length, and you're not saying what everybody else is saying. You're going in and saying, well, this is what they looked at and this is how you can apply it. And so you do a lot of that. So I want to get as much of that in as I can in the limited amount of time we have, because I think I could actually probably talk to you for about three straight days without sleeping, and we could probably still not cover everything that was there. Like I said, you've won. The game is over. The competition is over. For what we know right now, based on the science that's been done today, this is the most comprehensive book you can buy.

[00:15:05.090] – Allan

Okay, so you talked in the beginning of the book, you brought up the I think there's eleven pathways of aging, and I want to dive into a few of them because I think sometimes there's a little bit of confusion when we start talking about certain things. So the first one that I want to get into is the AMPK. And where people may not have heard of that before, but they've probably heard of autophagy and how we can use fasting as a mechanism for reversing aging, improving our health. Can we talk a little bit about how that process works, just a little bit, and then how we can get into autophagy? Because I think there's multiple mechanisms you brought up in the book, but I think there's some misconnection of, oh, well, I can just do intermittent fasting and I'm into autophagy and I'm doing great. Okay, again, there's some misconceptions out there because it's old. If you do intermittent fasting, you're getting autophagy. If you're getting autophagy, you're slowing your aging. So can we just kind of dive into that a little bit? Sure.

[00:16:09.910] – Dr. Greger

Yeah. Autophagy is the kind of primary system for cleaning the body from the inside out, clearing out the cellular debris that may be contributing to aging. Some food components can suppress autophagy, like acrylamide, which is a compound concentrated in French fries and potato chips, whereas others, like spermidine and the antioxidants in coffee, can actually help your cells kind of take out the trash. So to boost this antiaging pathway, I encourage readers to consider, on a daily basis, 60 minutes of moderate to vigorous aerobic activity. Unfortunately, 20 minutes does not quite I mean, is wonderful for health, but not enough to boost autophagy similarly, fasting. See, the issue with fasting is fasting. Autophagy doesn't optimally ramp up to like 48 to 72 hours of fasting, which is really too long to go unsupervised. That's not just kind of legalistic mumbo jumbo. Our bodies go into kind of sodium conservation mode when we fast, but should that response break down and we continue to lose sodium, the symptoms we might experience are like fatigue, dizziness, something that could be dismissed until it's too late. So that's why prolonged fasts should really be only done under kind of medical supervision, but they actually kind of test your electrolytes and make sure your body's doing what it's supposed to be doing.

[00:17:42.480] – Dr. Greger

And so the studies suggesting that, oh, 12 hours of fasting can boost autophagy yeah, in mice, that's because mice's metabolism is so much higher. A few days of fasting can actually kill a mouse. They can lose, like, 40% of their body mass after a day or two of fasting. But unfortunately, yeah, in humans, it takes a little longer. But again, we don't have to walk around starving all the time. We can 60 minutes of aerobic exercise minimizing our intake of French fries and potato chips, trying to get about at least 20 milligrams of spermidine, and by incorporating spermidine rich foods in our diet. So that's tempeh, which is a fermented whole soy product, but any mushroom will do. Peas and wheat germ. So adding wheat germ to my diet was something new after this book because I wanted to get the spermatine to boost autophagy. And also, drinking three cups of coffee a day, either regular or decaf, can boost autophagy, thanks to glorinic acids.

[00:18:44.190] – Allan

Well, you've definitely got me to thinking, and I'm going to reestablish my big ass salad every day.

[00:18:51.850] – Dr. Greger


[00:18:52.320] – Allan

Yes, we're having some difficulties with delivery where I am right now, so it'll be a little while before I get the wheat germ, but that'll be something. I'll probably sprinkle a bit of that on my salad just to go along, but, yeah, big ass salads coming. Okay, the next one I want to get into, because there's a lot of talk about this, which there should be, because I think this is probably the biggest problem we have as people is inflammation. How does inflammation lead to aging?

[00:19:21.730] – Dr. Greger

Aging can actually be thought of as kind of part of an inflammatory disease. In part, a single measurement. Inflammatory markers like CD, CRP, ser, active protein, or Il six, interleukin six, can predict both physical and cognitive performance, as well as remaining lifespan in elderly individuals. Thankfully, excess inflammation can be kind of extinguished through changes in diet. There is something called dietary inflammatory index, which ranks each food in terms of how pro inflammatory or anti inflammatory it is. And those eating lower on that dietary inflammatory index, meaning less inflammatory diets are more likely to age successfully, which is defined as living independently with no major chronic disease, no depression, no pain, and with good overall self perceived social, physical, and mental health. So to help slow this aging pathway, I can encourage people to consider, on a daily basis, reducing both dietary and endogenous exposure to something called to these inflammatory advanced glycation end products. We can do that. That's a whole nother aging pathway. But basically we restrict ourselves to low glycemic lead foods so we don't have high blood sugars and make these AGS endogenously. And we reduce our intake of AGS which are found most concentrated in kind of high protein foods exposed to high dry heat.

[00:20:50.700] – Dr. Greger

So rather than grilling or barbecuing or frying or baking meat, we would like steaming, stewing, soups, that kind of thing would produce fewer of these inflammatory AGS. Also we reduce senescent cell inflammation. That's another whole antiaging pathway. These so called zombie cells spewing inflammation. As we get older, we can clear those out. I have a whole chapter on that. Boosting autophagy actually helps clearing out some of that inflammatory cellular debris. And you know what? One of the most interesting things in that chapter I ran into is applying an emollient skin lotion. So actually our skin layer, we actually have a breakdown in our skin barrier as we get older and that can increase systemic inflammation in our body. And they found that rubbing hairless mice with vaseline actually cut down inflammation. So they gave it a try with people and randomized people to try just every day applying a little full body molly and skin lotion and actually saw a decrease in inflammation which was so shocking, it's like, well, that's easy to do. So that's something I've incorporated into my diet and not in my diet, god into my daily routine.

[00:22:01.520] – Allan

Don't eat hand lotion.

[00:22:03.510] – Dr. Greger

Gregor said I should be eating and then avoiding the pro inflammatory foods. The pro inflammatory foods and increasing the intake of the anti inflammatory foods. So the pro inflammatory food components, saturated fat, endotoxins, which got new five GC sodium. So actually salt is pro inflammatory. People don't think about that. And then, so basically it's minimizing meat, dairy, tropical oils like coconut oil, the palm kernel oil, all these kind of junk food oils and as well as salt, I mean, one kind of lousy breakfast can double your creactive protein levels within 4 hours before it's even time for lunch. And then the anti inflammatory foods on the other side of the kind of balance sheet legumes, which are the beans, slippies, chickpeas, lentils, berries, greens, sodium free tomato juice or sodium free tomato paste. These processed tomato products without added salt, turmeric, ginger, flaxseeds, garlic, cinnamon, cocoa powder, dill beverages, chamomile tea, green tea, as well as kind of anything basically that contains fiber. So fiber rich foods, anthocyanin rich foods. Those are those brilliant kind of purple berry like pigments also found in, like, red cabbage or purple sweet potatoes, as well as salicylic acid rich foods, which is the kind of component, the antiinflammatory component of aspirin, not just found in willow tree bark actually found throughout the plant kingdom, most concentrated in, actually cumin, the spiced cumin, but found in a whole bunch of plant foods, and that also has an anti inflammatory effect.

[00:23:38.950] – Allan

And I think one of the cool things here is if you begin to eat less inflammatory foods, other good things are going to start happening for you. Like, your joints aren't going to hurt as bad. You're going to have more energy because your body is actually allowed to use that energy for you to do the things you want to do versus trying to heal, because that's what the inflammation is there for. And so just eating an anti inflammatory diet actually has these really quick turnarounds for you to feel better, look better, and move better. Now you hit on one, and as soon as I saw this written out, I was like, okay, now we're going to spar. We're going to spar a little bit, because I kind of like having a little bit extra muscle on my body. And so there's this concept called mTOR, and it's complex, I'm not going to lie. It's a very complex set of rules, but it's basically how we build muscle with mTOR. There's a little disconnect in my head I got to get through is having more muscle mass and being stronger, particularly as measured in grip strength, has been shown to help with your mortality.

[00:24:47.470] – Allan

However, having too much mTOR, which is part of the process for getting protein to turn into muscle, can also be problematic. Can you dive a little bit into mTOR and help me put that together? Yeah, no, absolutely.

[00:25:00.900] – Dr. Greger

So mTOR is an enzyme recognized as a major driver of aging, perhaps more so than any other single anti aging strategy. mTOR inhibition suppression disrupts a panoply of degenerative processes, explaining why the mTOR blocking drug Rapamycin is the most effective drug ever devised for targeted aging. No other drug has been able to show it works in every single species, even starting in middle age. But the problem is, the drug has some downsides. So then we turn to non pharmacological approaches. How are we going to slow this kind of pacemaker of aging enzyme? And we do that through the restriction of certain amino acids such as methionine and leucine. And how do we restrict those? Well, you can do full dietary restriction, and you're going to decrease your amino acid intake or eat the same number of calories, but just reduce overall protein intake, and that'll cut down. Or you can keep the protein intake the same, but just switch from animal sources to plant sources, most of which tend to be lower in methionine and the branch chain amino acids like leucine. And there's kind of a YinYang with AMPK. So anything that boosts AMPK can drop mTOR, like the barberries and vinegar and all the stuff I go through in the AMPK chapter.

[00:26:24.450] – Dr. Greger

And then it's really about reducing one's protein intake down to recommended levels, which is 0.8 grams for healthy kilogram body weight, which translates to about 45 grams a day for the average height woman, 55 grams for the average height man, and then choosing plant based sources whenever possible. Now, as you noted, mTOR plays a role in muscle protein synthesis. So the question is, well, wait a second. Do we have this kind of balancing act between aging and muscle mass? Thankfully, no. All we need is sufficient levels of mTOR activity to build muscle mass without excess levels. How do we do that? Again, recommended dietary protein intake over age 65. There's actually no benefit from adding protein in terms of muscle mass, muscle strength, or muscle performance. How are we going to maintain muscle mass into old age? One way and one way only? Well, there's actually a bunch of things that contribute, but the most important one is resistance training, right? Strength training. That is how we're going to keep our muscles. Particularly if you're doing something like caloric restriction or something critically important to maintain muscle mass. And we do that through exertion. Putting strain on our muscles and then adding extra protein in older age does not add that.

[00:27:46.180] – Dr. Greger

Add extra muscle mass. That's whether you're sarcopenic, you have excessive muscle mass, whether you're frail, et cetera. Excess protein does not help at those ages.

[00:27:55.950] – Allan

And one of the other ones I wanted to get into is oxidation. And the reason I want to talk about this is there are billionaires walking this planet right now that are selling antioxidants. That's true. And you're like, okay, well, if I take an antioxidant, then I'm going to be cool. Right. And I don't think that's quite the answer. Can we talk about oxidation and why some of these seemingly good things aren't necessarily doing what they're supposed to?

[00:28:26.050] – Dr. Greger

Yeah, this is one of the most interesting chapters to write in terms of that kind of nerdy part one section about the eleven aging pathways. So oxidation. So there's this mitochondrial theory of aging, which is kind of standard stood the test of time in terms of the dozens of aging theories out there. It explains basically the spread, why some animals live so much longer, in fact, 1000 times longer than others. The animals with the lowest rate of free radical production within their mitochondria, the little power plants within their cells live the longest, full stop. So we can slow the pace of aging by slowing the rate of this free radical production in our mitochondria. And there's really only two ways we can do that. Antioxidants don't work because it's actually the damage to our mitochondrial DNA happens so quickly, so close to the source of free radical production. Antioxidants just can't penetrate in time. But there's two things we can reduce. One is exercise. Again, nailing critical factor of exercise. And number two is methionine restriction. Cutting down on the amino acid methionine by eating healthier. Also in terms of so that's just for in terms of longevity.

[00:29:37.040] – Dr. Greger

However, oxidation does play a role in our health span as well. For that, we can cut down on prooxant foods, boost our antioxidant rich foods. Kind of similar to the inflammation story and actually kind of similar. Foods, right? The prooxin foods are the ones rich in cholesterol, salt, saturated fat and sugar, where the antioxidant foods are the ones berries, spices, as well as something called Nerf Two Activation, which is kind of our first line of antioxidant defense. On the second line is this kind of symphony of antioxidants we can kind of take from plant foods and kind of hijack them from our own needs. But our first level of defense is really our antioxidant enzymes that can detoxify free radicals and we can boost those through something called NRF Two Activation. And the two ways to do that one is green tea and one is cruciferous vegetables like broccoli, cabbage, cauliflower, collard greens and so to slow the saging pathway, exercise, restricting methionine, where you can do that through protein restriction activating NRF Two eating green and drinking green. So eating your kale, drinking green tea and then eating berries and other naturally vibrantly colored foods because the colors are actually the antioxidants herbs and spices like the cinnamon, cloves, garlic, ginger, margarum packed with antioxidants and then cutting down and added salt, sugar, saturated fat and cholesterol.

[00:31:12.000] – Allan

Latent foods, well, and all those you talked about, they make the food exciting and fun and taste good. So win win. And the exercise, of course, you've got my vote there because it does just a lot more. You feel better, you're stronger, you're faster, you built up a body that's capable of doing the things that you want to do. Now I'm going to dive into a few foods that some people will avoid for various reasons that they don't necessarily have to, but they at times avoid them that are really actually I mean, we can talk about superfoods, but I actually only want to use that title because it's been so overused and falsely so in many, many cases. But some of these foods actually are, in a sense, exactly what our body needs, but a lot of people don't eat enough of them. So the first one I want to talk about is beans. What makes beans?

[00:32:06.150] – Dr. Greger

Ah, beans. That's the centerpiece of all Blue Zones diets. These areas around the world with exceptional longevity as their chief source of protein, have some source of legumes which are not just beans, but also split peas, chickpeas, lentils. And so if you're talking about what are the kind of healthiest foods to eat, according to the Globe Burner Disease Study, which is the largest study of risk factors in human history for death and disease, the greatest lifespan extension would be achieved by eating more legumes. That's what they calculated of all the different food groups, eating more beans. If there's one thing we can do to live longer in terms of our diet, be eating more beans. And so though that's on a kind of per serving basis, but actually on a gram for gram basis, the food most associated with longevity is actually nuts. And so I also recommend like a palm full of walnuts a day, one of my kind of antiaging eight foods, but, yeah, definitely legumes. There's a reason why they associated. Like, if there's one question you had to ask in populations around the world in terms of assessing dietary quality, how many legumes people eat is the number one dietary predictor of survival in populations around the globe.

[00:33:26.130] – Allan

Now, you talked about nuts, and I think this is another area that people are kind of afraid because they hear, okay, nuts have a lot of calories and an almond, 16 calories or whatever. And so they thought that there's a calorie load to nuts, and therefore they'd be maybe better off eating something else. But there's a lot to be said for the nutrition, particularly the fats that we can get from nuts.

[00:33:52.310] – Dr. Greger

Well, yeah, I mean, a gram for gram basis, compared to any other food on planet Earth, consumption of nuts is associated with the longest lifespan, and you can get the maximum benefit for just that palm full, half of ounce of nuts a day, half to a full ounce maximum benefit. You don't seem to get more benefit eating more. In fact, you don't want to overdo it over a cup of nuts a day. You can actually get too many oxalates. Peanut butter does not appear to have the same benefit. Technically, not even a nut. And of all the nuts, probably walnuts are the healthiest. So, yeah, kind of a palm full of walnuts every day is the way to go. Improving artery function probably the primary cause. For example, in the PREDIMED study, those randomized to boost their intake of nuts had about half the stroke rate. And so you can think of that the other way. Not eating nuts kind of doubles your risk of stroke. So the cardiovascular protection from nuts is probably what is resulting in most of the longevity benefit.

[00:34:51.250] – Allan

Now, another nut that you don't necessarily want to overeat but is okay to have regularly is Brazil nuts.

[00:34:58.650] – Dr. Greger

Oh, yeah, well, yeah, I mean, even one high selenium Brazil nut is actually too much one a day, a single nut a day in terms of inflammation. So, yeah, that's something you really want to moderate because you can actually get solenosis. You actually get kind of selenium toxicity. It's known as the selenium is known as the essential poison because it is actually essential trace mineral, but you can actually get too much of it. And most concentrated dietary sources, brazil nuts. So, yeah, I would really hold back, I mean, in how not to Die, I talk about the study showing that four Brazil nuts once a month actually dramatically lowers cholesterol levels. But unfortunately, people read that to be, oh, four Brazil nuts a day. No, you could actually get a selenium toxicity. Even though I emphasize this, this is once a month. Pick a day of the month, your favorite day of the month. And like, okay, on the 13th of every single month, I'm going to eat four Brazils. Period.

[00:35:50.840] – Allan

That's it.

[00:35:51.700] – Dr. Greger

Unfortunately, people did not listen. Actually ran into people who got problems, who started getting, like, peripheral neuropathy, started losing sensation, and got tingling in their feet because they're getting too much selenium because they're eating too many Brazil nuts. So, yeah.

[00:36:09.430] – Allan

The sad part is, Brazil nuts are my favorite nut. But that said, I buy them in the shell. Oh, I have to go through the trouble actually cracking that shell. It's not easy.

[00:36:23.050] – Dr. Greger

Those are some hardcore shells. Oh, my God. You want grip strength. Yeah, I got your grip strength right there.

[00:36:29.740] – Allan

Exactly. But if you buy them in a bag shelled, it's just so easy to do like you do with everything else.

[00:36:36.530] – Dr. Greger

So that's actually a good idea. No, that's a good idea. We shall be like sitting by the fire with the nutcracker and just digging out little pieces.

[00:36:46.610] – Allan

If you can't crack it, then go do some exercise and come back when you can.

[00:36:51.330] – Dr. Greger

Yeah. Oh, my God. Those are hardcore.

[00:36:53.320] – Allan

Yeah. All right. And then actually my favorite besides cruciferous vegetables, I eat cruciferous vegetables every day, but leafy greens are my next favorite. That's why I was saying the big ass salad. So let's talk a little bit about leafy greens and what they're doing for us. Yeah.

[00:37:10.350] – Dr. Greger

So dark green leafies earn their place in the antiaging aid as the vegetable most associated with longer lifespan. So cruciferous vegetables, which certainly can be green leafy, but not necessarily something like cauliflower, is also cruciferous. They boost the first line of our gut defenses as well as boosting detoxifying enzymes lining our airways to help reduce our risk from air pollution. It's actually a leading killer of humanity. So particularly if you're in a city, live by a highway or something, cruciferous vegetables will help you deal with that kind of diesel exhaust. The longevity benefit, though, actually may come from the nitrates, the metabolic slowing that comes from nitrate consumption. Particularly athletes think of like beet juice. For nitrates, we're actually the most concentrated source. Dark green leafy vegetables also beets bee greens. And those nitrates actually slow down your resting metabolic rate, something you typically only see with something like severe caloric restriction. But instead of walking around starving all the time, big ass salad to the rescue. They can also improve age related declines in muscle mass. Age related declines in artery function. So you give people like a cup of cooked spinach worth of nitrates, you get a significant improvement in maximum power from the quads.

[00:38:25.900] – Dr. Greger

I mean, you can bulk up on muscle mass just reading spinach. And we think it's because of the nitrates. Although it's interesting, the magic of nitrates require the presence of certain good bacteria on your tongue to actually activate the nitrates. Otherwise they don't work. And those bugs are killed by antiseptic mouthwash. So you don't want to use an antiseptic mouthwash or an alcohol containing mouthwash and you can actually foster the growth of those good bugs by tongue scraping and regularly eating those nitrate rich vegetables which act as a prebiotic and keep them going. So that antiaging strategy only works if you got the right bacteria on your.

[00:39:07.180] – Allan

Tongue and probably all the way through your system because we are actually just one big biosystem of a lot of.

[00:39:14.230] – Dr. Greger

Things, not just most of our cells are not human.

[00:39:18.290] – Allan

Exactly. Now, sometimes I get really mad about how, for lack of a better word, our government gets in the way of us living healthy lives. One of the ways that you kind of detailed in the book is this kind of weird thing, the way they do things. And so what it is, is you think about the volume of food that you eat. So it's this big volume of food that we eat during a day, if you think about it. And then we're going to focus on one or two pills that are going to change our life for us and not focus on all that food we ate. The medical system doesn't train it. It's not followed. It actually doesn't make them any money. So they don't care to know about it or teach about it or talk about it. You're just told eat better and move more and you're good. But we're not, we're not healthy right now as a society. And one of them that came up was supplements because if you hear something's good and it's like, well, I don't really like that food or I don't have access to that food readily, it's not easy because I got to cook it.

[00:40:29.850] – Allan

Go figure. Is that the dietary supplements that we want to take to help improve our health? And I actually had someone I was talking to who's in this field and he and I were talking back and forth. He says we should get together someday and talk about our medicine cabinet and what supplements we each take. And I said, Well, I take one. And I said it's some zinc and magnesium that I take before I go to bed just because it helps me sleep better. That's the supplement. That's the one. And I live in a sunny area so I get plenty of vitamin D. If you're not in a sunny area or certain times of the year, you might need to supplement on that. If you are eating predominantly vegan or vegetarian, you might need B two. But you can do blood tests to know that stuff. The problem is that we have this industry that might not even be putting that stuff in the pill that we're taking. And the law that actually made this happen, you told me about it in the book, was the Dietary Supplement Health and Education Act that came out in 1994.

[00:41:36.430] – Allan

And again, I want to go punch someone in the chest. Yeah.

[00:41:44.930] – Dr. Greger

Supplement industry is very powerful industry and people think of like Big Pharma. But actually Big Pharma owns many of the biggest supplement industries. So it actually is big pharma. And they got a law passed thanks to kind of duping people, and it'd be like, government is coming for your vitamin C. So we got to pass this law. So people have this incorrect belief that supplements must be approved for safety by some government agency like the FDA or something, before they're sold to the public, or the very least must have like a warning if there's some kind of side effects or something. And some even believe that supplements actually have to be shown to be effective at some level. None of that is true thanks to that law. So what that law did is it removed the burden of proof for quality control, basic quality control, safety efficacy from the submit manufacturer. So all of a sudden, it was great for the submen industry. They went from a $4 billion industry to like a $40 billion industry. Used to only be a few thousand products on the market. Now there's tens of thousands of products on the market, just absolutely skyrocketing.

[00:42:54.970] – Dr. Greger

But we don't have those standards. So you get some over the counter medication, for example. You like, buy some Tylenol or something. It actually must meet standards for safety efficacy, quality control. Meaning if it says it has this many milligrams, it has to have this many milligram, right? But dietary supplements, all dietary supplements are exempt. So it doesn't have to contain what it says on the label. It doesn't have to contain any of it. It contains something contaminants that aren't listed on the label, like house plants.

[00:43:26.430] – Allan


[00:43:28.930] – Dr. Greger

Actually. And this is right, this is not some just like, see me shady internet thing. They went into GNC. Walmart. This was a New York Attorney General. I mean, just like mainstream supplement and they just tested well, what's actually in these things, right? That was one of the things that came out, was just like house plants, just powdered house plants, like the cheapest possible filler they could think of and had nothing of the so called active ingredient. But then I talk about how, look, we hope it's just house plants because there's some really toxic contaminants, particularly in kind of erectile dysfunction and weight loss supplements often contain kind of these illicit hormones. Things have been banned for good reason, but just keep popping up on the shelves just because things are so poorly kind of enforced. And so now we have about estimates about 50,000 Americans every year are harmed by dietary supplements, usually kidney and liver damage. Now, look, you could say, look, Big Pharma doesn't just harm but kills over 100,000 people. Side effects of drugs. Absolutely true. So we absolutely have to make sure the pros outweigh the cause. Unfortunately, we can't do that with dietary supplements.

[00:44:39.910] – Dr. Greger

And so, look, if there is some supplement that you really want to make sure is what it actually is. There is a certification pathway, something called USP certification. It'll have a little USP seal. Now, that doesn't say it's good for you or it isn't bad for you, but it just verifies. That what says on the label is actually what is in the capsule. So you're actually getting what you're paying for. One of the supplements that I've been using on the road for jet lag, because I travel a lot, is melatonin. The problem is there's all these contaminants found in typical melatonin supplements. So actually go through a Canadian pharmacy, which isn't exactly legal, but very easy to do.

[00:45:21.160] – Allan

We won't.

[00:45:23.030] – Dr. Greger

So in Canada and in Europe, melatonin is sold kind of like prescription only. So it actually has to rise to all those standards, actually has to have what it says it has and not have contaminants in it. And so you can get kind of a prescription only melatonin. Any doctor should write you a prescription, but you have to get it from one of those places. But then at least you can get some contaminant free. So there's kind of a ways around it, but it's just so sad that the snake oil is still being sold and sometimes doesn't even have any snake.

[00:45:54.620] – Allan

In it at all. Right. But there's real food and most of this, what a concept. All of it you can typically get from whole food.

[00:46:05.650] – Dr. Greger

You're a radical, I tell you, man.

[00:46:07.800] – Allan

Look at this guy.

[00:46:09.510] – Dr. Greger

Wait a second. You mean we as a species survived before? There are pill bottles sitting on the shelf.

[00:46:15.200] – Allan

Yeah. There's no witch doctor giving me a.

[00:46:17.690] – Dr. Greger

Prescription for years without all our supplements.

[00:46:22.830] – Allan

Yeah. So if you feel like you need something, I mean, there are times you're going to need some vitamin D. And.

[00:46:28.330] – Dr. Greger

If you live in pregnant women, need to get folic acid. If you're an alcoholic, there are certainly scenarios in which supplementation with nutrients is useful. But buyer beware, unfortunately.

[00:46:44.610] – Allan

All right, Dr. Gregor, I define wellness as being the healthiest, fittest and happiest you can be. What are three strategies or tactics to get and stay, you know, according to.

[00:46:57.200] – Dr. Greger

The Gold Burden Disease Study, again, largest study of disease risk factors in the world, funded by the Bill Melinda Gates Foundation, the number one cause of death in these United States is the American diet. Bumping tobacco smoking to number two. Cigarettes not only kill about a half million Americans every year, whereas our diet kills many more. So the single most important decision we make three times a day is kind of what to put to the end of our fork. And so if there was just like the absolute simplest things, it'd be like if you could just add three foods to your diet and just remove three things from your diet. The three things I would add right off the bat beans, greens, berries. And the three things I would remove first, before anything else, are the trans fats these partially hydrogenated oils, processed meats like the bacon, ham, hot dogs, lunch meats, which cause colorectal cancer. And then number three, be liquid candy, the soda, sugar sweetened beverages. If we just get rid of those three, add the other three, you'd be a long way there. I mean, I really want to emphasize, yes, I get way into the weeds in this book, but it's simple, basic, common sense lifestyle factors can literally mean the difference of an extra decade to your life or not.

[00:48:06.960] – Dr. Greger

And what are we talking about? Regular exercise, not being obese, not smoking, eating more fruits and vegetables, like the basic, basic basics already right there. You got a decade, a whole extra healthy decade. Now, you want to tweak stuff? You want to push that a little farther, fine. I got a book, but it's important. And that's how I conclude the book is like, okay, let's take a step back. People. Don't get overwhelmed. Some really simple, important, basic stuff to nail first before worrying about all this other stuff.

[00:48:39.670] – Allan

And not only are you going to add a decade, it's going to be a better decade.

[00:48:43.180] – Dr. Greger


[00:48:44.470] – Allan

Doctor, thank you so much for being a part of 40+ Fitness. If someone wanted to learn more about you and learn more about your book, How Not to Age, where would you like for me to send them?

[00:48:54.330] – Dr. Greger

Send them to Nutritionfacts.org, where all my work is free and you can go to local public library and get the new book, which is out now, or your favorite bookseller. I don't get a penny from any of my books. All proceeds from the sales of all my books are all donated directly to charity. I just want you and your loved ones to enjoy the longest, healthiest life.

[00:49:17.120] – Allan

Thank you, Doctor. And thank you for being a part of 40+ Fitness. Keep up the good work.

Post Show/Recap

[00:49:30.120] – Allan

Welcome back, Ras.

[00:49:32.380] – Rachel

Hey, Allan.  There's a lot to unpack there. But first, I've got the 60 minutes of exercise. I drink a ton of coffee, and I love nuts. It's my favorite snack. So I'm basically immortal. At least today. That's right.

[00:49:48.890] – Allan

Nobody wants to see that. But no, I think the point being is that science can be very misleading if it has a bias. And you can't look at anything and not have a bias. It's built into the way your brain works. If at some point someone told you that milk was bad, you're going to have a hard time reading studies where it says milk is the best thing for you. It's a struggle. There are individuals that have read something in the past and that's just drilled into them.

[00:50:24.060] – Rachel

It's stuck, and it's stuck.

[00:50:25.760] – Allan

And so this is a book where because what he does over at his website, Nutritionfacts.org, is he does these quick little videos and he pulls up a study or he pulls up a concept, and he says, okay, so is red wine healthy for us. And he goes out and looks at all the studies, and some of it he sees it's like, okay, well, this was a rat study. I'm not a rat. Although some things we learn from rats are applicable, but not all. And so he says, okay. And then what you realize is, okay, the amount of wine that you would have to drink to have the same dose as this rat is 100 glasses of wine each night. Oh, dear. Probably not going to happen.

[00:51:10.580] – Rachel

Not good for you at that point.

[00:51:13.190] – Allan

And so there's those little bits. And so now what's happening is you have a supplement company that's selling a supplement that they say, this is equivalent of drinking 100 glasses of wine without the alcohol or all the delirious effects of having that much alcohol, and it might not even have that in it. Okay? Now studies, if they're doing a study, they do a little bit of quality assurance to make sure, okay, if I'm giving someone turmeric or cumin or something like that, I want to know what's in there. And so they do some work there. But supplements you might buy on the market may not be the same thing that you're seeing in that study because it's not sourced the same way. And that's why he was know, he sources some supplements outside the United States because he trusts the compounder, putting it together. But most of us, that's outside the realm of what we're capable of. Know, contracting with someone outside the United States to prepare a supplement for you. For most of us, we're just not going to do that. But he has a lot in this book about things that will age you.

[00:52:20.990] – Allan

And so at the beginning of the book, he starts out with the eleven pathways of aging, and he goes through those. And we talked a good bit about each one. And then in the end, he sort of did go through and say, what are the eight things that are practical, applicable? And I think he was kind of excited that when we got into the book and got into this conversation, that's where I tried to take the whole thing. You have to do a little bit of the work to understand, okay, when he's talking about AMPK or autophagy or mTOR oxidation, because when you're talking about these other foods and other things, these are the pathways that they affect, and in some cases more than one, because there's overlaps. And understanding how that works will kind of help you put this all together. And the basis of pretty much the whole book is if you're eating processed food, you're aging faster than the rest of us.

[00:53:11.520] – Rachel

That's a good point.

[00:53:12.700] – Allan

Yes, it's right there and there's no if, ands, or buts. It can say healthy on the label. It's aging you faster. It just is.

[00:53:23.430] – Rachel

Well, we absorb our nutrients better from the actual food itself. And not all these fortified items in boxes.

[00:53:31.080] – Allan

But even if we didn't even if we didn't, it's just the fact that there's a way that nutrition works on the way that we were adapted as animals through evolution. And it's literally we were not sitting there just eating one food all year round. We were eating a large variety of different foods because it's hard to fill up on blueberries. You're still going to eat as many blueberries you want, but you're going to want other foods, and if they're available, you're going to eat them.

[00:54:01.420] – Rachel

Well, that's the thing. It's about eating a diverse all the colors of the foods, like they say, all the leafy greens you talked about, big ass salads, which I'm sure is more than just spinach. And lettuce throw it all in there and just eat something different and unique every day as best you can to make sure that you're getting all these different nutrients.

[00:54:23.660] – Allan

Yeah. And that's really what it comes down to, is feeding your body good food, good movement, good rest, good sleep, good stress management. When you're doing these things, your body has these ways of protecting you, of healing you. And those things all the things being healthy helps you live longer. Go figure. And some of the stuff, when you look at the science, it's like, oh, well, actually, this is worse for you than what I thought the worst thing was. That doesn't mean go do the second worst thing. It just means that pay attention. You can sit there and well, you know, so what? I eat McDonald's every day. It's like, well, someone smokes two packs of cigarettes every day. So what? You're like, oh, that's terrible.

[00:55:16.550] – Rachel

Well, yeah, I suppose.

[00:55:20.550] – Allan

Well, of course McDonald's wants me to live. No, they want you to eat more McDonald's. They don't really care. They want you to eat more McDonald's. And that's their sole job. How can I get you to eat more? And that's what they do. They're not trying to kill you, but they're not trying to keep you alive, either. Yeah, that's not their.

[00:55:41.690] – Rachel

I just like we talk about all the time eating a wide variety of different foods, getting a number of different types of movement of exercise throughout the week, and just doing all the things that are important to maintaining our good health and fitness.

[00:55:57.320] – Allan

Yeah. Again, treat your body well, and it'll treat you well.

[00:56:01.270] – Rachel


[00:56:03.570] – Allan

All right, well, I will talk to you next week. Great.

[00:56:06.600] – Rachel

Take care, Ellen.

[00:56:07.490] – Allan

You too. Bye.

[00:56:08.460] – Rachel

Thank you.

Music by Dave Gerhart


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

– Anne Lynch– Ken McQuade– Leigh Tanner
– Debbie Ralston– John Dachauer– Tim Alexander
– Eliza Lamb

Thank you!

Another episode you may enjoy


November 28, 2023

Food freedom with Alana Van Der Sluys

Apple Google Spotify Overcast Youtube

On episode 618 of the 40+ Fitness Podcast, we meet Alana Van Der Sluys and discuss her book Freedom with Food and Fitness.


Let's Say Hello

[00:02:33.730] – Allan

Hey, Ras, how are you doing up there?

[00:02:35.960] – Rachel

Good, Allan. How are you today?

[00:02:38.050] – Allan

I'm doing all you know, I okay. I live in Panama and it's beautiful. And, yes, I live on a Caribbean island that doesn't get hurricanes. And, yeah, that means I can wear shorts and tank tops every single day of the year. This is my work uniform. This is my day uniform. This is just kind of how I'm dressed most of the time. That's great. But I'm not going to say this is just a total paradise. Everything's great every single day. They're having a strike or a protest in the country. And the way they like to do them here is they like to block off roads and make everybody else's life as miserable as possible so that the government has to respond because everybody else is not living their full life. So they've had the country shut down now for a couple of weeks. A few weeks, wow. Which means probably if you paid attention about a year and a half ago, I guess that we had the kind of the same thing where I was talking about not having eggs, not having bread. Well we don't have eggs on the island, we don't have fuel on the island.

[00:03:49.290] – Allan

There's some pluses and minuses to cars not having gasoline, so there are fewer cars on the road. But at the same time it means that we don't have the things that we would normally have. And when it's available, typically it gets bumped up in price. So where a gallon of gasoline would normally be about $4 a gallon here in normal times it's anywhere from eight dollars to thirteen dollars. People are reselling it. So you walk up there with a jug and they'll sell you some gasoline. And so right now we're in this mode where some of our supplies are starting to kind of dwindle down a little bit. We've still got food, we've still got water, we've still got the things that we need to make it. But at points it just gets a little frustrating that you can't go to the grocery store and buy a dozen eggs. I eat a lot of eggs. It means I have to change my behavior, I have to change my eating. Which is kind of something we're going to get into today. But how are things up there?

[00:04:57.550] – Rachel

Good. Over the weekend I did something very different. I've never done this before. A friend asked me to pace during a half marathon and the pace group that we were leading was the 1235 minutes mile group. So we were pacing an entire half marathon at that pace, 1235 minutes. And I'm surprised. I've never paced, I've never run consistent like that for an entire half marathon. But we did and we were just about a minute and a few seconds faster than we should have been. But we were pretty close. I feel like a minute is pretty darn good for pretty good miles. So it was an interesting new experience. So it was a lot of fun.

[00:05:42.180] – Allan

Well, good for anybody that gets into running. If you join a run club or something like that, that's one of the benefits is sometimes they'll put together a structure like that to make you run. And even if you don't, finding a buddy or a friend that is a better runner than you and saying, okay, this is what we're going to run. I remember I was in Washington DC years and years and years ago and there was a guy that was working with us, he's a little freaking rabbit, but not kidding, but he goes out and says, well I'm going to run the ten K, you want to run it with me? And I'm like, sure. Now I basically outweighed this guy by a good 45 50 pounds, and I wasn't huge, I was like, 195. But he's a little bitty guy. And so he goes out there and says, well, what do you want to do? I says, yeah, I'll run it, but I said, I'm probably going to do it at about eight minute miles. He says, okay, I'll do that with you. And I'm like, okay, but I know you run a lot faster.

[00:06:42.780] – Allan

He's like, no, that's fine. Eight minute miles, I can do that. I'm like, okay, cool. So we go to line up, and if you line up for a race, realize that you get used to these, you know, that the faster runners want to be at the front and the slower runners need to be at the back. So you get into the practice of knowing your pace and for the type of race and knowing, okay, I need to be two thirds back or all the way back. This guy's just wanting to inch forward, inch forward, inch forward. I'm like, Dude, no. I said, I'm not going to get in front of faster runners. Eight minute miles. So the guy keeps inching forward and I watch him, and then he finally, he just leaves. He gets up right up in the very front, like, right at the start, and like a rabbit, he's out the gate. Of course I finished my race. I think I was 801. I think my actual time splits were 801 on average.

[00:07:30.810] – Rachel


[00:07:32.610] – Allan

I got passed by a blind guy, but I wasn't going to mess up my slip. But I get through, and the guy's there at this point, he's pretty much already cooled off and he's ready to do another one. I go through and he says, how was your race? I said, yeah, I did 801. He's like, okay, good. And I said, so what were yours? He said, about a 603, of course. Why did you even say you were going to try to do an eight when you knew you couldn't physically allow yourself to run that slow? And so again, I thought we would go and we'd pace and we'd run together, and we weren't going to. So one of the advantages again, of getting involved with a run club or having a run buddy that's running the same pace as you is that then you can help each other stay accountable and involved and engage and keep your pace so you don't overdo it.

[00:08:27.490] – Rachel

You could practice those faster paces when you're chasing somebody. I like to have a rabbit, too.

[00:08:33.570] – Allan

I wasn't going to chase a 603 rabbit maybe when I was in the army for 2 miles. That would have been a fine rabbit to chase, but ten K I know. Wasn't going to do it, but anyway, awesome. Oh, good. So you enjoyed the pacing?

[00:08:53.390] – Rachel

It was it was a neat experience, yeah.

[00:08:56.410] – Allan

Cool. All right, well, are you ready to talk about food and freedom?

[00:09:01.350] – Rachel



[00:09:44.170] – Allan

Alana, welcome to 40+ Fitness.

[00:09:47.770] – Alana

Hi, Allan. How are you?

[00:09:49.770] – Allan

I'm doing very well, thank you. Your book, it has three of my favorite words in it freedom, Food and Fitness. The name of the book is Freedom with Food and Fitness. And so really kind of a good conversation to have right now because I think particularly now, we just finished Thanksgiving. And so this is the season of eating. This is the season of, if you will, gluttony and also internal abuse because we eat things and then we get mad at ourselves or feel guilty or feel shame. We have these feelings about food and fitness that we just carry with us in a very uncomfortable way as we go through this whole season.

[00:10:36.490] – Alana

Absolutely. And it's also the season of unsustainable weight loss. It's the season of crash diets and beating ourselves up.

[00:10:44.480] – Allan

It's both because we think, okay, well, I did something bad, I have to fix it. And we kind of get drawn into this whole world, and I'm in the fitness and health space myself, so I see it every single day of just the mental gymnastics, if you will, that I see people go through to try to figure out why it isn't working for them. Like someone will actually say, I saw this post today was I'm not eating the food. I'm basically staying within my numbers. I'm doing this, I'm doing that, but my weight is not going down. What can I do? And then you have the calories in, calories out, for lack of a better word, Nazis that come out and basically say, oh, well, you're obviously overeating, or, oh, you're obviously not moving enough. You should just do more movement and you should just eat less. And they're telling you in the post, I am doing everything I possibly can and I'm failing, and all you're saying is just do it more. It's a really hard message to just sit back and say, this is happening every day. Thousands of conversations over and over and over, and we don't seem to be learning the lesson.

[00:12:11.050] – Alana

No, we don't. And that's because the diet and weight loss industry is a multibillion dollar industry that has made a huge profit on our insecurities. It's just we feel like we're the ones who have failed and that we fail over and over again. But the thing is, we're not getting the correct information about how to actually feed our bodies and how to actually move our bodies, for us to be at our peak. And by peak, I don't mean that we're all ready to go do a fitness or a bikini competition. I mean feeling good in our bodies and not having nutrition and fitness be something that feels so punishing and so difficult. It shouldn't be hard. It shouldn't be hard at all. And that's why I'm an intuitive eating coach. It's in the title. It's being intuitive, listening to your own body instead of all of these rules and these conflicting messages, and every diet to do something different. And then we have misinformation, like calories in, calories out. Yes, from a physiological standpoint, but that's also not the entire picture. That's not everything.

[00:13:20.270] – Allan

Yeah, so there was this I don't know if you know who. I guess his last name is Gillette, or maybe his first name, but he was the comedian. He and his partner would do this magic show, comedy show thing, and he had gotten kind of obese, and he's working Vegas, and he'd gotten kind of obese, and then he lost 100 pounds. And he lost 100 pounds just eating potatoes. He literally just ate potatoes, and he lost 100 pounds. And so now, basically, people are saying, well, if I just eat potatoes, I'll lose the weight like he did, and I'll keep it off. He's a pretty smart guy. What he understood with eating potatoes was that, okay, yeah, this is somewhat of a fad. But for him it was. If I force myself to just eat potatoes, I know I'm going to get tired of potatoes, and then I won't eat as much again. I don't prescribe to that. But it worked for him. And so there's this fad diet that comes out, and it says, hey, just eat potatoes, and you could lose 100 pounds. And then he gets interviewed on all the shows, and it's more publicity for people to say, okay, yeah, I'm going to look at this potato only diet.

[00:14:36.630] – Allan

Why is it that these fad diets, they blow up, they get really huge because, again, there's a success story there. Why do they fail? Because they worked for him. Why aren't they working for me?

[00:14:52.110] – Alana

It could be a variety of reasons. Number one, I find it hard to believe all he ate was potatoes because there's definitely a nutritional deficit, if that's what he's doing. There's no healthy fat for his brain function. There's no protein for muscle development. I don't recommend this at all, and I know you don't as well. I think these fad diets get airtime because they're so outlandish and novel, and people also want the quick fix. They want the sensationalized results. They want 100 pounds. No one wants to hear that someone lost ten pounds over the course of eight weeks doing things reasonably and sustainably. They want really quick, really flashy, really novel. And to your point, before I say why it didn't work, it might not work for somebody else. To your point about why it did work for him. There is an element of something that we talk about in intuitive eating called habituation. So it's when you have the same stimulus over and over and over again, eventually your response to that stimulus decreases. So the example would be he eats potatoes, potatoes, potatoes. Eventually he'sick of potatoes. He doesn't want potatoes anymore. So what we do in intuitive eating is if you have a fear food, let's say you're fearful of cheesecake.

[00:16:15.630] – Alana

It's high calorie and sugar and fat, and you think it's going to make you gain weight, so you always try to avoid it, but that ends up with you inevitably binging an entire cheesecake. You want it so much. So we go through the process of habituation, and I tell clients, have a little bit of cheesecake every single day for a month. And you will notice the pull for the cheesecake on day one is a lot more intense than the pull for the cheesecake on day 30 because you've been having it over and over and over again. And people, they're like, how can that be? I'll want cheesecake forever. I love cheesecake. It's my favorite. So I tell them, think about are you married, Alan?

[00:16:50.390] – Allan

I am.

[00:16:51.730] – Alana

Okay, so first time you said you loved your partner, there were probably butterflies, and everyone was so excited, and it was so novel and wonderful. And now that you've been together for however many years, it's like they say they love you and you're like, yeah, I love you too, and you probably mean it still, right? I've been with my husband for ten years, and I still mean it. I still love him. But it doesn't have that same butterfly inducing, exciting feeling, at least not in the same intensity as it did the first time versus ten years in that's habituation. Why? It's not going to work for somebody else. Variety of reasons. I mean, people eat emotionally. People want to eat different things when they're emotional. Your body's going to crave what it needs nutritionally. That's why intuitive eating is actually a healthful practice. Your body's going to tell you you're going to crave steak when you need iron, things like that. So for you to force yourself to eat one kind of food with one nutritional profile, your body's going to crave other things. And once you allow yourself to go off the potato diet, you're going to binge those things because you've been restricting them for so long.

[00:18:00.170] – Allan

I call it the purple elephant, and it's like, don't think of a purple elephant. And it's like, what's in your head right now? It's like the thing you weren't supposed to think about. And we do that to ourselves exactly every time we start thinking about, well, I'm on this thing and this diet, and therefore I can't have these things, that's all you think about. I remember when I tried paleo. Okay. And Paleo works great for me. My body responds very well to the Paleo style of eating, but there are foods on that list that I would typically want in volumes like bread and beer and stuff like that. I remember having a dream about bread when I went into that because my brain was just so wired on bread. That was a top of thought thing. And I was like, okay, I know I don't need bread. I know I don't really want bread. But what am I telling myself when I tell myself I can't have something? The rebel side of my brain is like, well, I'm going to make you think about this every single day of your life until you eat bread.

[00:19:14.670] – Allan

And so I think there's that aspect of this whole thing of when we do that. So with a lot of my clients, I'll actually tell them, I'll be like, well, I want a pop or soda or whatever you call it, wherever you are. And I'll be like, well, you're a grown ass woman. Have a soft drink. But at the same time recognize that you're making a choice as an adult. You're not a kid, you're an adult. You have a smart part of your brain that can look at it and say, why am I doing this? What's my emotional state? Why do I feel like I need this? Versus because we know we're not getting any nutritional value from that soft drink that our body actually needs. We may be craving it. So the question is back down and say, okay, is this an emotional thing? Am I trying to get through a stressor? Am I using this in a different way than I would use food? We're going to talk about that in a minute. But it's kind of that whole concept of, okay, is this really helping me? And I think that's where a lot of these fad diets kind of come in, is like, okay, is this going to give me what I need?

[00:20:19.430] – Allan

Is this diet really going to me and nourish me and make me feel whole, or am I going to be miserable until I'm done?

[00:20:28.970] – Alana

Right? I think that last sentence that you just said is something that I want listeners to take away is, do you want to be miserable the whole time? Because whatever diet you choose to be on or no diet at all, your food regimen, if you will, you have to be doing that for the rest of your life in order to maintain whatever results you're looking for. So if you're on Keto, congratulations. You have to be on Keto probably for the rest of your life in order to maintain the results that you have right now. Because if you go back to old eating habits, you're going to gain the weight back.

[00:21:02.020] – Allan

I think that's the key. I do think that's a key. I do want to state that, because I do think you can temporarily go on a sprint and you can temporarily do something, but it's the going all the way back to who you were and not recognizing that. Wait, when I eat whole food and I feed myself and I let myself get full and I'm mindful of what I'm eating, when I do these intuitive eating things, I'm suddenly satiated. I'm full, I'm comfortable. I like this. Don't go back to eating the way you ate before. When you get back to you think you got to a goal or you feel better about it, there's no real reason to go back if you feel really good eating the way you're eating. And I think that's the disconnect when we use the word diet. Diet actually the word, you know, this basically means the way you eat. It was never intended to be used as a specialized concept of temporary eating. And I think that's where a lot of people lose it. But you could sit there and say, I know beer does not really help me.

[00:22:06.120] – Allan

If I'm a little bit overweight or feeling uncomfortable with myself or my energy levels are low, I know that's not going to serve me as a grown man. I can make the decision, I'm going to have a couple of beers with my buddies and I'm going to be okay with that. But at the same time, I also know if I go periods of time without drinking beer, I feel better, my energy is level better, I sleep better, my stress levels are better, everything's better. And so I think that's the kind of the disconnect when we use that term diet, and particularly the fad diets because they tend to exclude a lot of things that we really need.

[00:22:40.130] – Alana

Absolutely. And I would say if somebody is going on a certain diet and then going back to their original way of eating, they've put a Band Aid on a bullet wound. They haven't addressed the mental and emotional issues that are causing them to have a broken relationship to food in the first place. And that's what I deal a lot with my clients about, is what are the thoughts that you're having that are creating these emotions that are causing you to binge eat in front of the pantry? We have to address that emotional pain or lack of stress management or emotional management or trauma or whatever it might be, because it's never just about the food ever. It's always about some sort of underlying issue that you're not addressing and using the food as a mask or using exercise or lack thereof as a mask. So you have to really get down to the nitty gritty and do the deeper work.

[00:23:39.590] – Allan

One of the things you got into here that I thought was, I think this is key, we're going to say the term intuitive eating, and immediately I think people are going to be like, well, wait a minute, I already overeat, I already binge. I already do these things. How can I trust myself. And diet culture tells us you can't. You have to eat a certain way, you have to do a certain thing, because you can't be trusted with cheesecake.

[00:24:12.690] – Alana

Right? It's all about relearning how to listen to your body's cues. So we're all born as intuitive eaters. When we were children, we ate when we were hungry, we stopped when we were full. I have a three year old son and I see him leaving half a cupcake on a plate, and any one of us who's been through diet culture would be like, oh, my God, I would have ate that thing in one bite. It's like my cheat day to have a cupcake. But for him, it's just like, I don't really care because he knows he can have it whenever he wants. And that's really the beauty, the magic. And the thing about intuitive eating that I don't think people fully understand until they've been going through the process is you actually crave those junk foods, quote, unquote, less, once you become an intuitive eater, because it becomes more about, what can I add in to my diet that's going to make me feel good? Instead of, what do I have to take away because I'm on this diet? But it's, what can I add in? Can I add in more water? Can I add in more veggies and fiber and protein?

[00:25:15.790] – Alana

And listen, I love pizza just as much as the next person, but one of the things I ask myself before I sit down to eat a meal is, how am I going to feel after I eat this? And if I eat one slice of pizza, I'll probably be fine. I would try to pair it with, like, a salad with grilled chicken or something to kind of round out that meal. But I know if I sit down and eat two, three slices of pizza, I am not going to feel good. I'm not going to feel good in my body. I'm going to feel bloated and sluggish. So it's asking that question, how am I going to feel? But the other thing that we need to do to start learning to listen to and trust our bodies is honing in on those body cues. Do you actually know the signs of hunger? Aside from a growling stomach, which is really late stage hunger? Can you pick up those nuanced cues? Do you actually know when you're full or do you, when you have a cheat day, just plow right through that fullness queue because you think it's your only day, you can have that food.

[00:26:18.970] – Alana

When we use external tools like calorie counters and the scale and what people say we can and cannot eat, we can't listen to what our bodies actually do need, and it's different for everybody. So learning to listen to those body cues, I think is super important, combined with this question of how do I want to feel in my body after I eat this thing that takes a.

[00:26:45.270] – Allan

Ton of self awareness and it takes a lot of patience. I'm a huge fan of Journaling. Not necessarily that you're going to sit down and write down everything you ate. You can write down all the calories and all the macros and do the math. And now you basically have this huge accounting system like General Motors. You're spending hours trying to figure out all this stuff and stay within ranges and numbers and all that. And I just think that's not the way human being was meant to eat. I don't think we were walking through the forest saying, OOH, blueberries. I think I'll walk past those because too many carbs. I don't think that was even a thought. It was like, oh, blueberries, I'm going to eat all the blueberries because I know they're not going to be here in three weeks, but we eat all the blueberries. And then now guess what? We're back to hunting and foraging, eating roots and other things that we would just eat. But I think you're onto something. You talked about something there that I think is really kind of a big part of this is we have to be aware of what our body's telling us.

[00:27:44.280] – Allan

And too often we're not even listening.

[00:27:49.830] – Alana

That's right. We're listening to what other people are saying we should be doing. We're listening to the quote unquote experts.

[00:27:57.590] – Allan

Yeah. And then sometimes we're not listening to anything. I don't know how many times I've had a conversation with a client and they would say, I had a nice meal, I felt good, and then my kids were done. And so I ate everything that was on their plates that they didn't eat, like your three year old. It's like they would throw down the half a cupcake because, well, it's there not even thinking how that feels, whether they were already full, why were they doing it. And usually it's just this is easier, this is quick. I'll feel good, I'll enjoy it. And they're just not having that conversation. So how does someone go about that? How do I go about saying, okay, look, I need to be in the moment, I need to be aware, I need to be mindful.

[00:28:42.790] – Alana

It's really just a practice. It's really just learning to stop in the moment when you're about to do an action and just think to yourself, is this going to serve me? And if it's not, maybe choosing something different. But I think you're right in terms of we go through our day a lot, almost like zombies are almost on this autopilot where we do things where we don't even question why we're still doing them. So I think that's part of it. And I also think we're trying to always numb out, especially in today's society, there's so much on social media and so much that we're consuming that we use it because we don't want to feel our actual feelings. We're using. TV and food and drinking and drugs and gambling and porn and all of these things to try to not feel our feelings. And I have a lot of clients that emotionally eat because they don't want to feel whatever it is. So part of my work with my clients is thought work is cognitive behavioral therapy. Again, as I said before, it's what are the thoughts that are going on in your head and what emotions are those causing and what outcomes or actions are you taking as a result of those emotions?

[00:30:00.490] – Alana

Like, are you grabbing that cup and eating it because you need the dopamine hit because something went bad at work today that you don't want to process in the form of journaling or with a therapist or whatever? Are you just stuffing it down with food? That's one of the principles of intuitive eating, is coping with emotions, with kindness. And that's something that we don't do very often because we weren't socialized to a lot of us were told when we were younger to pull ourselves up by our bootstraps and don't cry and don't be a sissy. And the negative emotions mean that something has gone wrong. But there are ways to process emotions so that they complete the stress cycle and they do dissipate so that you don't need food to cope with those emotions.

[00:30:45.480] – Allan

Yeah, I was at dinner last night with some folks at a friend's house and someone had made a pumpkin soup and so this woman brought it up and she said, are there carrots in this? And the woman that she asked didn't hear, so she just went on and started eating the soup. And then she came back later and said, yes, there's carrots in this. And someone says, well, do you have a problem with carrots? She's like, I don't like carrots. And they said, well, you don't like carrots? She says, no, because I remember as a child sitting at the table for a long, long time with carrots in front of me, and my parents would not let me go to bed until I ate the carrots. And so this woman had a relationship with carrots that I was glad she was aware of it, but she had pretty much decided that she would never eat carrots willingly, although she did eat the soup because I guess it was delicious. So there was that. But there was a relationship there that she was aware of, and I was glad that she was aware of it. I wasn't in the conversation, I was just the fly on the wall listening.

[00:31:55.520] – Allan

But it was just that understanding that there's more to food than just the calories and the macros and everything else. We have memories, we have traumas, we have all these things that have gone on in our lives that tell us how to eat. They're not telling us what our body needs.

[00:32:16.010] – Alana

Absolutely. That story just reminded me of a client who she had anorexia for 20 years, and in the year that she worked with me, she actually finally was able to move over into the category of in recovery. She made so much progress with me, and I'm so proud of her. But she had this story in her head that she was safer when she was thinner. She was in a safer body. She felt safer. And I had to ask her one day, I said, have you ever thought about the validity of that story today for you? Because today for you, your anorexia has nearly killed you. Is this really safe for you anymore? And she was like, wow, I never really thought of it that way. I think sometimes we have these stories that we make up to make sense of what's happened in our lives, and we hold on to those stories and repeat those stories over and over again over the years. They begin to sound like facts, and we don't even challenge them after a while. But you might be holding on to a story about yourself or about food from 2030 years ago that doesn't really apply anymore.

[00:33:22.380] – Alana

And you really have to challenge those thoughts and ask yourself if you're willing to let go of some of the stories that you've been holding on to or challenge them the way a lawyer would challenge somebody else in court. Hold up the facts of that story.

[00:33:39.510] – Allan

Yeah. Now you brought up something in the book that it's a topic that I've known about and I've thought about because I don't want to push someone to think that they need to be perfect. I'm a big fan of just progress. Just do something a little better. It doesn't have to be perfect, but it's orthorexia and this is basically kind of the other side of the coin of just not giving a damn about your health and your fitness. This is like maybe caring a little too much. Can you talk about that a little bit?

[00:34:16.130] – Alana

Yeah, that's where I was. And orthorexia as you said, it's an obsession with, quote unquote, clean eating and having a real anxiety and fear around foods that are deemed unhealthy or junk foods. And when I was in my twenty s, that was one of the things that I most certainly had. I was never diagnosed with it, and it's not in the DSM Five for diagnosable eating disorders as of yet. I know they're working on that. But I think sometimes when we want to reach a goal weight, when we want to be as healthy as possible, especially since our culture has become so obsessed with wellness, it could become an obsession. And for me, I've always been a perfectionist and in certain ways a maladaptive perfectionist. And I in my 20s, was seeking perfection through being a certain goal weight, and I wanted my body to look a certain way. But I think kind of going back to our conversation of calories and calories out. It's not that simple. I wanted six pack ABS, and that's very difficult for someone with my genetics. That's just not how our bodies are shaped. And we gain weight in our middles first in my family.

[00:35:32.190] – Alana

And I could have the six pack, I would have to get my body fat very low. I would have to eat very regimented whey. And for me to have a goal like that would mean to have a very real fear of anything that would not allow me to reach that goal. But it got to a point, obviously, when I developed an eating disorder, where I had to say, is this goal really worth it? Is eating this clean all the time really worth it? And the answer was no for me. And I actually just spoke with, I don't know if you know her, Marie Wald. She's the host of the Make Bank podcast. And she used to be a competitive bikini person. And she was saying that she had no social life when she was prepping. She felt, like, horrible all of the time in her body. And then when she was done prepping and done competing and she would eat, quote unquote, normally again in between shows, she would gain all this weight and feel so bad about her body. And I've heard similar stories like that before. I read a book called oh, gosh, madeline Moon's book, the Confessions of a Fitness Model, I think it was called.

[00:36:47.640] – Alana

Same Story. She would compete in these bikini competitions, and it was just this mental and physical struggle to reach peak perfection. But was it perfection? Is the question that's what I posed in the book as well is. I think the chapter is called The Dangers of the Perfect Body or The Myth of the Perfect Body.

[00:37:06.020] – Allan

Yeah. And I think that gets a little weird, if you will, or OD when we get over 40. And because a lot of us, I think, guys more maybe than women, we still think of ourselves like our 20 year old self. It's like, I want to go out and do the things I did when I was in my twenty s. I feel like I should be able to do those things. I think I should look like I did when I was in my 20s, when I had the six pack and had the things going on. And what I've come to realize is that my body right now won't hold on to that much muscle mass. And therefore, from a BMI perspective, or whatever you want to call it, I'm never going to be 29 again. I can be very fit. I can be very strong. I can do everything that I want to do, but I'm not going to get down to the 31 inch waist again. It's probably just not going to happen. But that's me being real with myself and understanding my physical limitations and also just understanding my lifestyle of, well, I still want to be able to go out with my friends and do stuff.

[00:38:10.860] – Allan

And if I'm going to have these detours, if you will, I'm going to go do these things. To me, I don't want the guilt. I don't want the shame of saying, well, okay, I don't have the 31 inch waist. I'll be happy with 34 and still going out and having fun with my friends.

[00:38:27.250] – Alana

Right. It's that balance of the perfect body. But what would you lose if you tried to gain that perfect body? Because it takes so much work and effort and mental and physical anguish that it's not worth it for me. And I think that's a question that the answer to, which is different for everybody, I suppose. But you can absolutely be healthy and not look the same way that you did when you were in your in high school and society glorifies the young. But we're all going to get older. Our bodies are all going to change. Women are going to go through menopause and the whole host of body changes that come along with that. And it's something to be appreciated and respected and embraced at the same time, that you could still be eating mostly nutrients, dense foods and moving your body most days and drinking your water and sleeping and managing your stress. You can be healthy without looking like the 20 something model. And that's something that I addressed in my TEDx Talk, is this fallacy and this very one dimensional view of what health is supposed to look like.

[00:39:37.690] – Allan

Yeah, and I've gone through that with my clients, too. It's like you don't have to look like a CrossFit athlete to be fit if your level of fitness is just I want to be an awesome grandfather, and when we go to the zoo, I want to be able to keep up with the grandkids. And if they want to go get in the park and roll around on the ground, I want to be able to do that, too. And so it's that kind of mentality of, okay, what do I need to be able to do? And I still see that. Like, there was a post on Facebook today. Again, a lot going on on Facebook today, I guess, but the guy was posting, what can you do? This is a 40 plus fitness level thing, as most of us were. All of us are in our older. He's like, what can you do? And so you've got people. Well, I can run a six minute mile. I'm 52 years old. And of the guys like, Well, I can. And I'm like, well, I can do everything I want to do. And he didn't like that answer, because I wasn't bragging about what I could do.

[00:40:36.880] – Allan

I was just saying if I want to be able to do it, I train around the things. I train my strength, my mobility, my stamina, my balance to be able to be the person I want to be. And beyond that, if I have a little bit more strength than I need, well, great. If I have a little bit more stamina than I need, great. But I know I can go anywhere I want to go. I can do anything I want to do. Can I do what I did when I was in the military in my twenty s? No, probably not. But I can still do a lot that I enjoy doing, and I can do everything that I need to do. And so to me, that's enough. And I think it's that line of saying, what's enough? Physically, health wise? All of it? Yeah.

[00:41:19.050] – Alana

What's enough for women especially, it's challenging not only what is health, because I ask my clients a series of questions toward the beginning of my program. Is healthy being physically afraid of a brownie? Or is healthy not having a piece of your son or daughter's birthday cake because you're too afraid of it? Is it really healthy to spend every single day at the gym without giving yourself a rest day? So not only questioning what health actually is, authentic health versus diet culture's version of health, but also what is your definition of beauty, what is your definition of worth? Because we tend to inflate all of those things together. Fitness equals health, equals worthiness equals beauty. And that is what society has served us up and that's what we've been socialized to believe. But as autonomous human beings, like you said to your client, you're a big girl. You can have the beer or the bread or whatever you want. We are allowed to subscribe to this version of health and beauty and worthiness if we want to, or we can choose to opt out. And if you opt out, yes, of course you have to contend with the fact you still live in a thin obsessed society, but you get to write those rules.

[00:42:36.900] – Alana

You get to write those rules in a way that allows you to do all the things you want to do, as you said, and also still feel good in your body.

[00:42:43.160] – Allan

Yeah. And you're not subjecting your children or grandchildren to this level of anxiety about a piece of cake or a brownie. They're seeing you live a happy, healthy life. And that's what we want. We're not going to break the diet culture paradigm. We could do it for ourselves, but we can also do it for people around us by being the example of the person who's not anxious about, oh, well, they've got this, I can't eat that, I won't eat that kind of thing.

[00:43:14.430] – Alana

Yeah. And that's definitely something. As a mom to all of your female clients over 40, we can say one thing to our children, but they always pay attention to how we act. And I have a lot of clients, I ask them about their family history and I say, well, did your parents ever put you on a diet when you were younger? And I would say a good half of them say, no, they didn't put me on a diet, but they were so hard. Like, my mom was so harsh on herself. Or my mom always used to go to Weight Watchers meetings, or she would eat something for dinner that was different than the rest of the family, or she would always pinch the fat on her arms or whatever. And when we see those things, it's generational. Eating disorders are generational. When we see those things when we're children, it's, well, I want to be like Mommy, and Mommy doesn't seem to like her body unless it looks this way, and that's what makes her feel like a good girl. So that must mean that that would make me a good girl if I was thin, too.

[00:44:17.480] – Alana

And that's how it starts.

[00:44:19.290] – Allan

Yeah. Now, this transition, if you will, to where you're starting to trust yourself, you're starting to do these things. It's not just something you pick up and you say, okay, well, Alana was right. I'm on the podcast. I'm going to start intuitive eating. It's not an easy thing. This is an intense internal piece of work. In the book, you included about, I think, 15 tips that will make the transition a little easier and a little bit more sustainable. Can you share a couple of your favorite? I have a favorite that I'll talk about in a minute, but what are some of your favorite tips that you have in the book for this transition?

[00:45:03.950] – Alana

I'm all about practicality, and you read the book, so, you know, these tips are just like, really things that you can implement the day that you read them. I'm not here to wax poetic to anybody because it sounds great, but then you're like, how do I actually implement this? So my favorite first step is always to just get rid of the scale and delete your calorie counting app, like MyFitness pal. Because if you're using external tools to determine how much or little you should be eating, you cannot actually honor any hunger and fullness cues that you're getting in your body. So that is, like, step number one. And I will say again, as somebody who would weigh herself every single day before anything else, before even a sip of water, I was so scared to not step on a scale one day and not know how much or little I could eat that day, because that's how I would determine it. But it's always scarier before you do it. The day I actually decided to not step on the scale, it was actually a relief. It was a breath of fresh air, and anxiety is fear of the future.

[00:46:08.970] – Alana

So once it was already happening, it wasn't that scary anymore. It just was. So I would definitely say that. The other tip I really enjoy, and I think it's actually a couple of different strategies in the book that fall under this umbrella, but this idea of meal planning, not in the rigid way that diet culture tells us. Like, whatever you meal prep, you have to have because it's in your macros or whatever, it's just taking an hour or two every Sunday or whatever day you have off and prepping a couple of options for breakfast and lunch or something. You don't even have to do dinner and do a couple of snacks, but just having some pre prepped, nutritiously, dense food readily available at the go. Because I think we get in the habit of eating on the go, going to the drive through, waiting till we're starving, that we don't have time to make the food. So we just gobble up whatever prepackaged garbage is available to us, instead of saying, oh, I made these yogurt parfaits for snacks. Like, they're right here. I can just grab one if I'm really hungry. So meal prepping as a flexible, gentle way to ensure that you have nutrient dense, balanced meals available to you, I think is super key.

[00:47:24.500] – Alana

And I have a ton of tricks in the book about how to meal prep so that it doesn't take 6 hours, it should take an hour to max. And I have some strategies for that.

[00:47:36.290] – Allan

My favorite was your tip number six, transition tip number six, which was freeze leftovers or fresh foods for later. And the way you put it together, there's two things that you went through. One was, okay, so someone gives you this big, huge brownie and, you know, okay, I like the brownies. I think you talked about it having brownie and fudge and chocolate chip and a whole lot of other stuff in there. And you love it, you want it, but, you know, okay, it's not in my best interest to eat all of it at one sitting, which I'd probably do if I just left it on the counter. And I keep looking at it every time I walk by it, but you cut it up into bites or pieces or whatever, and then you freeze the rest of it. And so it's like any night you want, you can go in there and say, I'd like a little bit of that, and you have a little bit of it. You feel the satiation of, oh, that was really good, but you're not eating the whole thing. And similar to what we talked about earlier, like with the potato thing, it's like because it's there, you now don't have this scarcity mindset.

[00:48:39.410] – Allan

It's like, oh, I always have something sweet, something savory, something I like, and it's put aside for when I need it, for when I want it. And so I don't have to feel like I have to eat it all because I know it's not going anywhere. It's my freezer, and it's going to be there. So it's there. So I think that ties in that the other side of it was I was thinking. I used to go out and I'd bring food home from the restaurant and it's like, okay, I'll eat that for lunch the next morning. And then I'd find myself at lunchtime and I'm like, well, I just had that last night, and that's just not fulfilling right now. It's not what I want. Yes, I could force myself to eat it. It's still good food, but it's like, yeah, if I just took it home, packaged it up, put it in the freezer, then I give myself the option to say yes or no to that particular thing, and I don't feel like I'm tied to it. Like, the clean your plate mindset that we were passed on when we were kids is like, if I want it, I'll have it, but I'll have it when I want it versus the other way around.

[00:49:47.930] – Alana

Exactly. And you put that so well. And I love the freezer hack, too, because as you kind of hinted at, it takes away that Last supper mentality, like, oh, I have to have it all now because for me, I don't waste food. I have a problem with wasting food, and for me, it would be partially, oh, I have to eat them all now because they're going to go stale and that's going to be a waste. But if you put it in the freezer, it doesn't happen, they don't get stale. So it's this way to take the pressure off and to not have that Last supper mentality.

[00:50:20.690] – Allan

Yeah. And so, like, tonight, my wife's going out with friends, they're going to have a slumber party. So I don't know if a 55 year old woman can actually go on a slumber party, but that's what they're doing. And so every time she leaves town, it's like, well, this is the time for me to cook what I want without worrying about what she wants. So it's almost always liver and onions for me because that's one of my I love liver and onions. No one else on the earth? Well, there's a couple of us, but most people don't. My wife doesn't. She says she loves smelling it, but she has no way she's going to eat it. So I'll cook it. And then what I found is sometimes I'll put it in the fridge, and then the next day, I don't really want it. And I hate again like you. I don't want to waste it, and I don't want it to go bad. But I have to admit, sometimes I just can't make myself eat it. But the idea of tonight, I cook it, I have it, and then the rest of it I put in the freezer, and then that's there for me.

[00:51:12.710] – Allan

Whenever I kind of want my fix, it's there. So I like that tip and I'm definitely going to follow it.

[00:51:20.650] – Alana

I love that. Thank you.

[00:51:22.650] – Allan

Alana. I define wellness as being the healthiest, fittest and happiest you can be. What are three strategies or tactics to get and stay well.

[00:51:34.110] – Alana

Always approach nutrition from a Place of abundance. So what can you add in to your diet that's going to leave you feeling good? Is it prioritizing more protein? Is it throwing in healthy fats, fiber, water? I say journal. Journaling, I'm with you. I think when we get down about our bodies, sometimes having a gratitude journal about what we are grateful for and happy about in our lives can help pull the focus away from our bodies as this esthetic thing that we have to make perfect. So coming from a Place of Abundance, journaling and I would say emotional management. Emotional management and thought management, learning how to really listen to the voices that you hear in your head, learning how to challenge the validity of them and purposefully choosing whether you want to release them or keep them. If there's something that's serving you, great.

[00:52:39.460] – Allan

Thank you. If someone wanted to learn more about you and your book Freedom with Food and Fitness, where would you like for me to send them?

[00:52:49.270] – Alana

They can go to my website, freedomwithfoodandfitness.com. They can visit me on Instagram at freedomwithfoodandfitness. And the book came out just about two weeks ago now, so it's available on Amazon, Barnes and Noble or wherever you get your books.

[00:53:05.210] – Allan

Thank you. You can go to 40 Plusfitnesspodcast.com 6118 and I'll be sure to have the links there. Alana, thank you for being a part of 40+ Fitness.

[00:53:16.430] – Alana

Thank you, Allan. This is awesome.

Post Show/Recap

[00:53:20.030] – Allan

Welcome back, Ras.

[00:53:21.890] – Rachel

Hey, Allan. I love the concept of intuitive eating. I feel like I'm a pretty good intuitive eater myself now, but certainly that is not something that comes easy. I mean, we have so many rules in our life about when we should be eating. And we're know if you have kids like when I had kids, I kind of got stuck eating what they were eating. So I didn't really have the autonomy to choose because I certainly wasn't going to prepare multiple different meals. But it's not easy to be that intuitive.

[00:53:52.980] – Allan

Yeah, it's not. When you do it, then basically what you do is you turn on all these automatic switches and our bodies, our minds, everything around us was wired for that. We were wired to have regular, consistent, almost everything. And then we could focus intently on what was different because typically what was different was dangerous. So we wander out into a field and we're used to seeing this field look a certain way and act a certain way. And suddenly we get out there and things are not that way. We realize something's in the field that wasn't there yesterday and it's changed things. So certain animals are no longer there. It looks different, it feels different. Our bodies are wired to feel that, to sense that, to not like that. And so when we look at food, we kind of get into ruts. We kind of get into things we like that comfort. We like that thing. And so there's a lot of structure without the intention behind it.

[00:54:59.650] – Rachel


[00:55:00.460] – Allan

And so what we're saying here is, again, I think it's great when you can get to the intuitive part, because then you're just walking around the forest and into the field and doing the things that you do on a daily basis, and it feels good and it feels normal. But to get there, we've got to do some mental training. We've got to get ourselves to a point where we're eating the right way and we're feeling it. We're taking the time, and we're doing these things. And that typically, in my opinion, takes some rules. So you can't just jump into and say, well, I'm going to do this intuitive eating thing. At some level, you got to say, well, what does that mean for me? What am I going to eat that's going to make me feel good? Is that going to be consistent? Does that fit my lifestyle? And so many times people will say, well, this is what I'm going to do. I'm only going to eat this food. I'm only going to eat it this often. And that's where this whole concept, which kind of got into the whole keto thing, is like, once you start keto, you always have to do keto.

[00:56:04.330] – Allan

Well, that's not entirely true for a lot of people. It is, though. I mean, for a lot of people, they go onto keto, they lose weight, they go off of keto, they go right back to the way they ate before they went into keto, and now they're not. Now, I happen to do it in a very unusual way because I talked to a nutritionist that was very heavy into food, actual food, not all the bars and all this. So it was a paleo style that I started eating. Now, the foods I gravitated to meats and vegetables, well, they put me into ketosis because I don't know how much spinach you have to eat to get out of ketosis, but I don't want to know because I've eaten a lot of spinach and not gotten out of ketosis. And so I can't even imagine how much I would have to eat of a leafy green before I would go out of ketosis. So for me, I just happened to be eating a lot of leafy greens and a lot of protein, usually in the form of beef, chicken, or pork and eggs. And I went into ketosis, and it was great for me.

[00:57:18.170] – Allan

It worked very well for me. Now it does not work for me all the time, and there were times it did not work, and then I got out of it. And so what I would say is intuitive eating is understanding with the environment that you have, what's the best that you can do with what you've got. Then when you get into it, you realize that you don't need the three or. Four servings that they bring you when you're sitting down at dinner.

[00:57:41.640] – Rachel


[00:57:42.290] – Allan

And the concept, the rule you had, the rule you had was eat everything on your plate.

[00:57:47.260] – Rachel

Oh, yeah, that's how I grew up.

[00:57:48.870] – Allan

Okay, we did. But when you walk into a restaurant and they're basically handing you four meals right? Okay. No, that rule is no longer valid. So find rules that serve you, get rid of rules that don't, and then try to make the rules. Just become a natural way that you approach things. That's intuitive. It's intuitive. When I walk in, I look at a plate and I say, oh, my God, that's four servings of pasta. It's three servings of protein, and it's four servings of pasta. And I can look at it the plate, and know that's what I'm looking at. I mean, it took two waiters to carry it to my table. You just look at it? No, this is a lot more food than I need. So I eat it slow. I focus on the protein and the vegetables. I have a little bit of the pasta because it's good, and then when I'm full, I stop.

[00:58:48.390] – Rachel

Well, that's right there is one of those cues that's important to pay attention to, is that feeling of being hungry versus the feeling of being full and.

[00:58:59.130] – Allan

Not being afraid of either, right?

[00:59:01.500] – Rachel

Yeah, for sure.

[00:59:02.580] – Allan

Some people are terrified when they're hungry. It's like, oh my God, I'm out of food, I'm going to die. Like, no, you live in a world of abundance. When you recognize that you live in a world of abundance, you can eat just about anytime you want to.

[00:59:15.730] – Rachel

Well, that's an interesting point too, Alan, because back many years ago when I worked in an office, I had to hurry up and get the kids fed, get something in my mouth before I took my daily commute to get to the office. And then when I got to the office, like everybody else, I had a pretty flexible time frame when I could have lunch. But basically you have lunch around eleven or twelve or thereabouts, and then when you get home, you got to get the kids fed. So you're eating around dinner time, or your time for dinner is what, five or 06:00 or something like that. And so you get into this rut of you're eating breakfast, lunch and dinner, but you're not thinking about whether you're hungry enough to eat that. Well, now, at this stage of my life, I can wake up in the morning and decide, well, I'm not really hungry today, so I'm going to put off breakfast until I am hungry. I'll do some chores or do my run and come back and eat when I'm hungry. But we're stuck in these ruts of these times of the day when we are just conditioned to be eating a meal and then not really feeling hungry at any particular time.

[01:00:22.440] – Rachel

And then because you're eating the meal, because it's dinner and it's in front of you and it's on your plate, you're finishing it whether you're feeling full or not. Those moments of being intuitive and being mindful and feeling the feelings about what you're eating is important, but it's not easy to get to that point.

[01:00:40.030] – Allan

No, it's not. Which is, again, why I think certain rules can be valuable. You can plate your dinner in the kitchen, so you're not dipping the spoon in to grab another serving of mashed potatoes and gravy. And so you just sit there and say you say, okay, I'm going to plate my food. This is the size of a plate that typically satiates me. I'm going to put two thirds of my plate is going to be protein, and one third of my plate is going to be protein, and two thirds will be vegetables. Okay. And maybe you want to have a starch, maybe you don't. Maybe you say, okay, I'm going to have a glass of wine with this. So there are certain rules that you're going to have, and those rules can be very helpful to keep you on track. But then there's just the point where you walk in and you're like, okay, I know my plate. I know my plate size. I know I'm usually feeling I feel pretty good when I eat that amount of food. I feel gross when I eat two or three of them on Thanksgiving, which is coming up, but it's just that whole thing of realizing or I guess it's just over.

[01:01:50.050] – Allan

I'm looking at the date this is going live. Thanksgiving is over. You're probably just now feeling good after five days of Thanksgiving and all the leftovers, but we do that, and then we don't take that information and say, okay, well, I don't want to feel that gross again, I'd like to find that point of what does a plate look like and what does it feel like. I went through precision nutrition, and that's basically how they teach portion sizes, is when you can understand the size of a portion, they usually do it relative to a body part. So your fist or your hand or something like that. And so it's just that recognizing how much food typically makes you feel satiated.

[01:02:33.830] – Rachel

Yeah, that's another mindset.

[01:02:36.850] – Allan

Slowing down and feeling it and enjoying the food is another part of this. But to start out with, you just make a rule. Okay, here's my plate. Yes. Their plate is a ten inch plate. My plate is an eight inch plate.

[01:02:50.630] – Rachel

That's a good .1.

[01:02:52.170] – Allan

Third of my plate is going to be protein, and two thirds is going to be vegetables. They may have a starch or something like that, and I may have a little bit of it, just almost like it's a condiment. Just a little spoonful on the side there that I'll enjoy. If I really love it, maybe that's the last thing I eat. So I'll eat the rest of it, and then that's the last thing. So I get it or I go ahead and just get out of the way, eat that little bit, and then go on with my plate. Whatever the rule is, however it works for you. But after that, once you get that into your system, it's not like you have to see the rule printed in front of you every day. And you have to say, okay, this is the rule. Because unfortunately, again, things are going to come up and those rules might be invalidated for periods of time. And then where are you? And so you want to be intuitive so that you can pivot and manage yourself. When those things aren't available, those rules are difficult to follow or impossible to follow.

[01:03:49.370] – Allan

But even then, I tell my clients like, okay, you're going on this business trip. Look up a couple restaurants in the area, look at what your schedule is going to be, and look at what makes, you know, one of my clients like, well, there's a Whole Foods. So in the morning I'd get up and I'd walk to the Whole Foods and I'd get something for breakfast. I didn't have a refrigerator in my room, which meant that I couldn't go do a shopping for the day and know that that food was going to be okay that evening. And I didn't want to walk over there in the evening based on the time I got off. So I'm eating a lot of crap that I wouldn't have eaten because I got stuck. And so is the whole point of, well, okay, can we manage around that? How do we manage around that? And maybe there is some situations where, okay, I'm just going to have to eat a little bit of crap for a few days, but I'm going to eat a big ass breakfast because I got control of that, and then I'll eat less of that in the evening because I know I don't need it.

[01:04:49.450] – Allan

And so it's just rules and intuitive, I think, when they're put together and managed properly are the way you're going to get through this and find your way, because there isn't a way, there's your way. And that's one of the things about this freedom part, is that you're not trying to be somebody else. You're not trying to live someone else's life, you're not trying to follow someone else's example. You're finding a way of eating that fits you, serves you. You're eating the foods that fit you and serve you, and you're doing it in a way that just feels more natural to you. And that typically is going to have to start with some rules until you figure all that out, and then it can become much more automatic.

[01:05:29.510] – Rachel

Yeah, that's absolutely perfect. Alan I just want to highlight, too, that, like you said, we were also different. You and I both found keto is our kind of preferred way of eating, but we don't eat it that way 100% of the time either. But someone else might enjoy the whole vegan vegetarian aspect. I hate when people feel attacked when they choose a way of eating and somebody is making fun of them for choosing that. You just need to find what works for you and be happy that you found your favorite way of eating. Certain foods agree with us. Certain foods don't. And I think that people just should experiment and find what really works for them.

[01:06:09.990] – Allan

I agree. All right, well, I'll talk to you next week.

[01:06:13.910] – Rachel

Great. Take care, Ellen.

[01:06:15.470] – Allan

You too.

[01:06:16.320] – Rachel

Thank you.

[01:06:17.230] – Allan

Bye bye.

[01:06:18.270] – Rachel


Music by Dave Gerhart


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

– Anne Lynch– Ken McQuade– Leigh Tanner
– Debbie Ralston– John Dachauer– Tim Alexander
– Eliza Lamb

Thank you!

Another episode you may enjoy


November 21, 2023

The 5 enemies of health and fitness change

Apple Google Spotify Overcast Youtube

Change is the hardest thing we as humans can do. On episode 617 of the 40+ Fitness Podcast, we discuss the 5 enemies of health and fitness change.


Let's Say Hello

[00:02:31.470] – Coach Allan

Hey, Ras. How are you?

[00:02:33.600] – Coach Rachel

Good, Allan. How are you today?

[00:02:35.700] – Coach Allan

I'm doing all right. I'm a little tired. Yeah, I'm not a night owl by any stretch of the imagination. And there was a Halloween thing, so yeah, again, you guys know we record these a few weeks ahead, so yeah, here he is talking about Halloween in the third or fourth week of November. But, yeah, we had a Halloween contest at one of the local places, and our whole group went as the characters from Gilligan's Island.

[00:03:03.330] – Coach Rachel

Oh, how fun.

[00:03:04.590] – Coach Allan

Yeah. So I had the easy one. I was the professor, so all I had to do was wear a button up shirt with the sleeves rolled up and khakis. And then I had a little antique looking radio thing and coconut and aluminum foil.

[00:03:20.200] – Coach Rachel

Oh, how fun.

[00:03:21.410] – Coach Allan

That was it. So, yeah, we won the group award for Gilligan's Island. And then one of the guys that's here, friends of ours, he dressed up as Ginger and his wife dressed up as Gilligan.

[00:03:34.590] – Coach Rachel

How cute.

[00:03:37.430] – Coach Allan

He won the best dressed, I guess, the best individual costume award for being Ginger. So, yeah, it was good. But it was late, and so I got in late and was tired and had to get up this morning and run a bed and breakfast. So that whole breakfast part, jeez, if we just stopped doing that.

[00:04:00.590] – Coach Rachel

It's early. Yeah, right.

[00:04:03.100] – Coach Allan

No, but I am an early morning person. But this morning I was not. So I'm going to get through my about 3 hours or so of stuff I got to get done today, and then I'm going to take a nap.

[00:04:14.930] – Coach Rachel

Good idea. That sounds like a plan.

[00:04:17.320] – Coach Allan

Yeah. So how are things up there?

[00:04:19.360] – Coach Rachel

Well, funny you mentioned Halloween. We just got dumped on with some snow. Where I live, I only got a dusting of snow, but to the cities west of us that are in the lake effect area, they got about seven inches of snow. And so the poor kids in some cities nearby, the cities postponed Halloween or trick or treating to the next day, so the poor kids got snowed out for trick or treating. Crazier things have happened.

[00:04:51.540] – Coach Allan

Yeah. Seven inches, though. I thought you guys kind of had that whole snow thing covered. So seven inches. That's a random Tuesday.

[00:05:02.770] – Coach Rachel

Yeah. It is still early. It's not unheard of, especially for Miganders to go trick or treating with costumes underneath our snow jackets. But it was a little not fully unexpected, but a little unexpected. And seven inches is quite a bit yeah.

[00:05:20.810] – Coach Allan

That's when being a superhero or something like that is not cool. But I can be a bear.

[00:05:27.930] – Coach Rachel

Exactly. But nonetheless, it was a good night.

[00:05:33.740] – Coach Allan

Good. And ixnay the candy, right?

[00:05:37.130] – Coach Rachel

That's right. Yes.

[00:05:38.810] – Coach Allan

But you don't have the little ones, so they're not coming home with bags of the stuff.

[00:05:42.850] – Coach Rachel

No, I get to hand mine out. Whatever I've got left gets to go home with my kids.

[00:05:48.610] – Coach Allan

Yeah. And so, yeah, that's the lesson here. If you're still sitting on some of that candy hoard from Halloween, it's time to give it away. Just take it to the office, put it in a bowl, leave it on a table in the break room. Just anything you got to do to get rid of that stuff, it's time to get rid of it and get serious about your health and fitness. All right, you ready to have a discussion about that?

[00:06:15.260] – Coach Rachel


[00:06:16.120] – Coach Allan

All right, let's go.


Today we're going to talk about the five enemies of health and fitness. Change. I get it and you get it. Change is hard. It really is. Humans were not really programmed for change. We weren't built for change. We were built to basically look for stability, look for the same, find comfort, find safety. And we get that through something that we know, which is security and solid. And so when things are changing, that puts us out of our elements. Often that makes it very difficult for us. In fact, our senses in our body react to change in a negative way because typically if something's different, it could be dangerous. So we want to recognize change and be afraid of it or be prepared for it. So we're looking for change. But change often elicits negative reactions because the same is safe. Change can be dangerous. And so that signal is in our head and so change can be hard. But if you conquer these five enemies, it's going to make change a lot easier. Now the first one I want to talk about of the five is believing you can get a different result doing the same thing.

Now there's a quote that's associated with Einstein. He's not sure he said it. Someone said he said it. He said it sounds reasonable. So he's not going to fully claim it. He wasn't willing to fully claim it, but did say it was good advice. Doing the same thing over and over and expecting a different result is the definition of insanity. That's the quote. And so believing you can get a different result just by doing the same thing, well, it is what it is. So I want to start each of these enemies with kind of a story. And I think the story is going to kind of give you a good picture of how this manifests within a client or within a person, rather. Okay, so the first story is about Marie. So Marie was a really cool person, had a very stressful job. And so each evening when she got home from work, she'd have a glass of wine. Sometimes it was two, sometimes it was three. And she did this every evening. This was her kind of her go to wind down habit for each evening. So she finished work, she started dinner, she started the wine.

Now the OD thing was she hired me and we kept talking about the wine, but she would step up her activities. She would do other things with her food. She literally was doing everything right except she wasn't willing to change the wine. Now she was getting results as we went through our training, but she wasn't quite getting the results she wanted. So we circled around the conversation several times and came back to wine. And each time it was, I'm going to work around it. But it was obvious that this was holding her back and she wasn't willing to change it. So she had this belief system that she could do the wine. But in her mind she also knew this was also what was holding her back. So she thought, okay, well, I'll just do it more. This is working. It's not working as well as I want, but I will just keep doing it. And eventually it will work. So sometimes we just have to face facts that we can't get away with the things that we did when we were in our twenty s and thirty s. Okay? This was part of her mindset was, well, I was fine when I was younger.

It's only now that I'm older, but I know if I keep working out and I keep eating this way, I'll get what I want. So three glasses of wine, let's assume a regular pour. But she and I talked about it probably wasn't a regular pour, was about one third of her daily calories. So if you figure three glasses of three regular glasses of wine was about one third of what she was expending in a given day, that was just not something that she was going to be able to out exercise. But again, her mind believed that she could just keep doing what she was doing and she would get different results. So the challenge for you to get something different, you will likely have to do something different. Now it doesn't have to be extreme. She didn't need to quit wine. Maybe just tapering it down because small changes can add up. She wasn't happy with the results that she was seeing, and maybe you're not either, but are you really thinking it through to say, what are the things that I'm doing that I know aren't serving that mission, that outcome that aren't going to make that happen?

And am I right to believe that I can keep doing those things and get a different result? And the answer is typically no. So unfortunately, yes. To get change, you have to do change, and you have to change things to get change. So one of the hardest things and one of the first enemies I talk about when we talk about change is believing you can get a different result doing the same thing. It's typically just not true. The second enemy of health and fitness change is self limiting beliefs. So jill. I got a message from Jill on Facebook. But before I get into the story, are we even friends on Facebook now? If we're not, you can go to fortyplusfitness.com Fballen, that's Fballan. Fortyplusfitness.com Fballan and send me a friend request. I am completely open. I'd love to have some conversations with you there. And that's where a lot of this stuff comes out. So anyway, Jill, I got a message from Jill on Facebook and she told me that she really liked doing the weekly challenges that we do in the Facebook group. But she wanted to know if I would take a few minutes each week and come up with a couple alternate challenges for her to pick from because she often found she couldn't do the main challenge.

So I asked her a few questions. Okay, I want to understand because most of the challenges that I put in the Facebook group are things that most people can do if they put their mind to it. So what we found was, okay, she couldn't do the food challenges because her husband liked to eat out, and so she was stuck with what was on the menu wherever they went. She couldn't do the physical challenges because she had a bad knee or she sometimes get migraines when she exerts herself too much. So she felt like she couldn't do any of the physical challenges. And then she couldn't do some of the other challenges because, well, she had a second job and she just didn't have time to do anything else. So basically what Jill believed was that Jill couldn't do anything food related, she couldn't do anything physically related, and she really couldn't do any of the other things because she just didn't have control of her schedule. So she had these self limiting beliefs that she wasn't willing to work around, and that was holding her back. Okay, so then I just had to ask the question, because it did kind of like, okay, why do you like the idea of challenges?

And she came back to me and said they made her think, okay, and that's good. You definitely have to start with that. But then she said she'd realized that she couldn't do this or basically couldn't do this. So she had this limiting belief. She had something that she felt was a wall, something holding her back that was keeping her from being able to do pretty much any one of these challenges. Now, there's another quote. I'll talk about a few quotes here and there, but Henry Ford is quoted as saying, whether you think you can or you think you can't, you're right. So, in other words, where your head goes, so do you. If you have limiting beliefs, those limits are real for you, okay? For me they might not be, but for you, they're absolutely real, and you're going to struggle to overcome them, okay? So to be successful in something hard like a challenge or weight loss or getting healthy and fit, you've got to start believing in yourself, okay? You've got to start believing that it's possible for you to make the change, and you have to start believing in yourself. And these are hard.

Don't get me wrong. I'm not saying this is something as easy because change is hard. But if you don't believe you can change, guess what? You're right. So I know you can do it, but you have to approach it with that attitude. And it might not be the solid, okay, I know I can do this, but at least I know I can try. I can try. I will try. And when you give it that shot just that much, you can push past that limiting belief and do things you never thought you could. So my challenge to you is when you set a goal, just be clear with yourself that, okay, not only is this attainable, it's almost easy. So that's why I tell people, don't set this huge goal that you're never going to be able to do, or that you think, okay, yes, if I'm perfect for a long period of time, I can get there. Start out with a pretty simple goal, set the bar relatively low, and it might be for someone, it might be, I'm going to walk for ten minutes in the evening, three days a week. Now, for some, that might seem pretty simple.

30 minutes of walking doesn't seem like a lot of time for some people. For others, that might be quite challenging. So your bar might be a little lower or a little higher, but it still, for you, has to be kind of a relatively low bar to get started. You'll probably hear this advice over and over and over again. The most important thing in change is getting started, and we have to get past the limiting beliefs to get there. So set that low goal. Now, are those 30 minutes of walking each week going to change your life? And the answer is, initially, no. But when you're successful in doing that consistently, your belief grows. Oh, I can walk 30 minutes per week more than I was before. Okay. And then you can start to feed that belief. You can start to make it grow. So you feed belief and you abandon limits. And you do that through consistent, gentle nudges of setting a goal, meeting the goal, proving to yourself that you can. So we get past the limiting belief and then setting a slightly bigger goal, getting that done, getting past that limiting belief, go to the next one.

So eventually you could be doing much, much more than you would have thought you could, your limiting belief, but you're doing it now. So challenge yourself to set a goal that's just outside your comfort zone, but obviously attainable, and then do it, and then do it again. And then do it again. And then do it again. That consistency of running over and passing your limiting beliefs is going to take you to some amazing places. So the third enemy of health and fitness change is staying in your comfort zone. So Carrie was a client, and when we first started working together, she told me, I can't walk for five minutes without getting super winded. Okay? Now, we couldn't just tell her. We couldn't just get her and say, okay, no, you're going to go and do all these workouts, and here's all the programming, and here it is in the app, and you just get in there and start doing this stuff. What we did was we said, okay, what's something that's generally attainable? Remember the limiting beliefs and that we can do consistently that you know, you'll do consistently. It's not going to be comfortable.

So I made it uncomfortable. I said, okay, how many minutes do you think you could walk in a day in addition to just your normal daily activity and she said ten minutes. So we started with ten minutes. Now, I told her, said ten minutes doesn't have to be all at one time. It could be two, five minute sessions, which she said again would push her a little bit. It could be four, two and a half minute sessions. It could be five two minute sessions. The point was for her to get ten minutes of dedicated walking done each day, each and every day. And it was really hard for her most days. Now, she started doing it, she started being consistent and she started doing it, getting it done. So she was walking every day for at least ten minutes. Sometimes she'd do a little more. Now, each week we started to bump up this target because she felt comfortable. She got comfortable with ten minutes a day. Now, we want to push just outside that comfort zone. So we go a little more, usually within a little two minute increments, which is not a bad thing.

It just is a thing. That was her gentle nudge, just to get her just outside the comfort zone. Now, some days when she felt great, she actually did more. So the goal might be twelve minutes and she might be doing 14 one day. Now, other days she just didn't feel good. And she's like, I just didn't feel good, but I still got my target hit again, just outside the comfort zone. Okay? Now she showed this courage each and every week, each and every day. And what ended up happening was her fitness improved. Now, it's kind of a phenomenon, but once people start pushing comfort levels in one place in their lives, they tend to start pushing comfort levels in others. So she improved her nutrition and these little gentle nudges know were coming just as a nature of her saying, I know I can do more. I've got to get outside my comfort zone. She was able to enjoy things that she had really struggled with before. Now, Carrie really loves music festivals, but she had told me, she said she was kind of dreading going because there was so much walking and she would always struggle with that walking.

But because she had done the little nudges just outside her comfort zone while we were training and she was improving her nutrition, she really found that she was able to walk around, enjoy the musical festivals much more than she ever had. And again, it was just from getting outside her comfort zone. It made things so much better. So no matter where you are right now, I'm going to tell you you can improve your health and fitness, but you're not going to do it if you stay in your comfort zone, okay? Now, getting outside your comfort zone doesn't mean you're doing something crazy like, I'm afraid of heights, so I'm going to jump off the Empire State Building. It's just little bits just outside the edge of where you're comfortable and you keep doing this, you keep doing this and consistently doing this again and again, and it all adds up. So my challenge to you is that you need to do things that scare you a little bit. Okay? Now, there's two operative words in what I just said do and scare. Okay? Change requires work. You are not going to change if you don't do something.

And you're not going to really accomplish much if it's inside your comfort zone. So if I say, well, I feel really good that I can walk 30 minutes in a day each day, I'm just going to walk 30 minutes in each day, not really going to grow, not really going to change. Pretty much going to stay the same. So it has to somewhat scary, just outside the comfort zone. And you have to do it, and you have to do it consistently. The enemy of change in health and fitness number four is unwillingness to invest. So Sharon was this prospective client. Now we got to talking, and she was doing these pain on demand workout things. There are several of them, but she was doing one. She said it costs something like 15 $20 a month. She's not sure. Occasionally they raise the price, but still not much. 15, $20 a month. And she loved the workouts, but she wasn't losing any weight. Okay, so we started talking and I said, okay, so how do you go about this? And she's like, Well, I just scan and they have some featured ones. And so I just do a featured one.

And I said, okay, well, how often are you doing this? And she said, well, when I'm turning them on, I'm turning them on. I do them. I do the whole workout. I feel really good. It's hard, but there's times when I just don't feel like doing it or I forget to do it or it's not something I want to do. And so basically, she said I could go weeks without doing any of them. And she says, Well, I kind of justified it. It's just $15. I'm not really losing much because it's just $15. Now, Sharon also told me a story about going to a gym and working with a trainer. Okay? She met the trainer anyway, and so she meets this trainer. The trainer is walking her through the gym, starts talking about programming and helping her reach her goals. And so she's starting to get a little excited that she can lose weight and be more fit, and this is going to be really great for her. Now, the trainer sat down with her and said, okay, they recommend that she buy the gym membership and that she pay for three sessions per week.

And if she signed up for a six month contract, she would get a free consult with a nutritionist to even bolster her weight loss even more. Okay? So I said, well, that sounds really good and probably similar to what I would do if I worked in a gym. So how did it go? She says, Well, I didn't do it. I said, okay, so why didn't you do it? She said, well, that's more than my car payment. So the six months that she would have paid for and gotten training three days a week and gotten a meeting with a nutritionist to help her with her food planning and give her a meal plan was more than a car payment. Okay? So she was okay with the $15, but wasn't doing it. She wasn't willing to pay for the more service, the accountability, all the things that come with that, and all the difference guidance that she would have gotten because she felt it was too much. Now, in the end, we were having the conversation. She said she did want to do something. She wanted to work with me. She realized, okay, I'm not accountable. I'm not doing things.

I do need that. I need this. Okay? So we started talking. I said, Well, I've got a six week starter program. Are you interested? And she said yes. Okay. And when I told her how much it cost, she was like, what her investment would be to do this thing with me. Her answer was, oh, that's a lot more than I'd pay. Okay? And the odd thing was, no, this was not $15 a month, but this was about a third of what she would have paid a local gym and nutritionist to work with her. So she had kind of a base for what this might cost. But she was like, no, I'm not going to pay it. I won't invest in getting this done. Now, at first, I was a little stumped. I'm like, okay, I don't understand this. The conversation we had. She saw her mother declining, and she just didn't want to go down that path. But I just was kind of dumbstruck. It's like, okay, are you willing to invest at all? And so I asked her simple question. I asked her, what is money? Now, that might seem like an OD question, right?

But I needed to understand this. And here's what I solved with that question. Do you know what she said? She said the word security. She had the money sitting in her savings account. It was easy. She could afford it. She could do it. She was working a job. She made plenty of money she could easily have afforded to work with me, to work in that local gym, to do all of it. She could easily do that. She just saw money as security. Now, I would have said money is freedom. So I see money as opportunity to accomplish things you want to accomplish, to do the things you want to do, to be places you want to be. I see that as opportunity. But if she gave me the money or gave that to the trainer, at that gym, she was giving away safety. Okay? Now it turned out after we had a deeper conversation about money, was, oh, well, this is exactly how her mother thought about money. Her mother would not invest in her health either. She would not buy more expensive healthier foods. She wouldn't sign up for different things. Like, I think her mother smoked and wouldn't pay for anything to help her stop smoking, even though she knew she couldn't do it on her own.

Okay? So Sharon didn't value money more than her health. She just looked at it and said, I'm going to find the cheapest way. So she was more than willing to pay $15 a month because it's almost nothing to her for videos. But she had this cheap solution, and she didn't do it because it wasn't there. She also told me she'd pay $30 for diet pills at costco. Okay? We had talked about that earlier with her, and she said she's paying for these diet pills, but they're not working. So she's looking for another low cost, free, if you will, even solution. And honestly, I don't know that they're out there. She'll probably keep looking. Now, with most things, you get what you pay for. So again, video sessions that are $15, there are people who use those and they do phenomenally. So I'm not going to poo poo that. It is an investment for many people. It's a big investment. For her, it was not. She's looking for the cheap solution. And so when you're going to pay for something, you need to do your due diligence to make sure that you're getting what you paid for.

That's true, because you can get ripped off. But if you really want results, you should be willing to invest for them, okay? If you're going to hire someone to do something for you and you need to get it done, you could go with the cheapest price, but you might be getting the worst outcome. You're going to have someone repair something for you, somebody build something for you. You're going to buy something and you're like, oh, look, I can get this really wonderful Corvete for $10,000, and I see every other one that's that year. Well, those are 30,000 $40,000. So the question is, okay, what's that 10,000 buying you? And usually it's a limit of a car because it's not in good shape. It's not what you want it to be. So you have to be willing to make the right investment to get what you want. And a lot of people are not. Here's the other cool thing about investing in yourself. When you invest in yourself, you have skin in the game. Okay? What does that mean? That means you made a payment, you wrote a check, or you put a credit cards in.

You did that thing, and that money is gone. That money is not yours anymore. So guess what you're going to do? You're going to. Do the work, you're not going to pay a large amount of money and then not do the work. And when you do the work, you get the results. So don't go cheap in the sales. If this is important for you, if this is an important thing, like a true priority, then you're going to invest to make it happen. You're not paying for something. You're investing in yourself. And you have to look at it that way because change is hard. And if you're not willing to invest in yourself, it's probably not going to happen the way you want it to. So my challenge to you, don't be afraid to invest in yourself. Invest in yourself is the best investment you'll ever make, okay? And it pays off, not just in the way you look and feel. Today I feel good. I got my workout done. That's great. I feel good that I'm eating well. That's great. But it's the health issues later. I'm sorry. Sharon's mother is in really bad shape.

She's spending a lot of money at the hospital and doctors and all this other stuff because she didn't invest in herself, she didn't invest in her health. So she's dealing with all the health issues around the things that she didn't invest to change, even though she said she wanted to, and she probably wanted to, really wanted to, but she just didn't invest. She wasn't willing to invest in herself. And as a result, she's not getting the payout. So invest in yourself, do the work, and you'll find change. So number five in our enemies of health and fitness, change is failure to act. Okay? And this is probably the biggest one. So Matthew and I, we got on a planning call, strategy call, and we went through all the things, but one of the first things he said to me was, I know what to do, I just don't do it. And I can respect that. I was in the same position for a long, long time. And even now there's some pulls on me sometimes to just not do what I know is the right thing to do. So that's a normal reaction, normal feeling.

Okay? Then he told me, he said he wanted me to ride him a program using the equipment that he already had. He didn't want to buy another membership. He didn't want to do anything, go anywhere else. He had a good equipment. He really had really good equipment. We'll talk about that in a second. But he was just super excited, okay? He had all this equipment, all this stuff. He's like, I want you to write me a program using this stuff. And so he took his phone because he was on his phone on this call and he video showed me his gym and man, it was pristine. It was beautiful, all this equipment. It was just new. Like all new, beautiful. Now the reason that was new, because Matthew never used it, matthew would buy a piece of equipment, and then it would sit there. So he bought a peloton. You remember those? They're still popular, but he bought a peloton, $2,000 on this bike. He's paying a membership with them every month. And he had this beautiful peloton. He read about it in an article, and he bought one. And then one of his coworkers told him about the smart mirrors.

Okay, so this is where you see your image, and then they tell you what to do and all this other stuff. And he had one of those, and he had free weights, and he had bands, and he had cables, and he had all this stuff. The guy had well over $10,000 worth of equipment in his basement. Jim, it was gorgeous. I loved it. In fact, I almost wanted to ask him if he wanted to sell it all to me, that I would give him a take it off his hands. But I knew that wasn't where I needed to go with Matthew. But the thought did occur to me that I would love to have his gym. Okay, anyway, I told Matthew that I would write him a program. I said, okay, here's what I'm going to do, and I'll do it for absolute free, okay? I said, Pick one piece of equipment that you enjoy doing, and I'll write you a program. And so he chose dumbbells. He said, I like the Dumbbells, so I like their different weights. I said, I've got the bench. I've got the whole thing. He says, So I know I can do a full body workout and get stronger using Dumbbells.

And it's simple, and I don't have to worry about it. And so I gave him right there, right there on the spot, I gave him five exercises, okay, so here's five exercises. And then when I log off the call, and I did follow through, I sent him a video describing each one of the exercises I was talking about. And then what I did was I said, okay, go do this workout, okay? Three sets of ten with these exercises. I'll send you the videos. I said, when you get done with this workout, the first time, message me, and then we can make some adjustments. Now, this was in his morning. It was my evening. We had this conversation, and I didn't hear from him that rest of that day or the next day. So I emailed him, and he didn't respond. I texted him again, crickets. Nothing. Now, what they call this in the industry, when you have a client and you're working with someone, it's called ghosting. So basically, Matthew ghosted me, okay? Now, usually when a client or potential client someone ghosts you, it's because they're embarrassed about something, okay? In this case, I'm pretty sure it was because Matthew didn't do the workout.

Normally, I wouldn't give out a workout, like know, I was like, okay, I'm doing something kind of I wouldn't do. We're having this planning call, but to I want something. I want you to feel something. I want you to do something. Because all Matthew really needed to do was to do it once. If he did the action once, he was much more likely to do the action again. He hadn't done the action, and that he didn't do the action. So without action, there was no change. Without action, there wasn't any feeling. There wasn't anything. And then probably the only feeling he had afterwards was a little bit of guilt, remorse, and maybe embarrassment that he didn't even do the workout I gave him, even though he had everything he needed in front of him, and I gave him roughly 48 hours to see if he would do it. He didn't do it. Okay, so have you read my best selling novel? No. Well, of course you haven't, because I haven't written it yet. Okay. I have stories in my head. I read things about writing stories and fiction, and occasionally I even jot down a few ideas and maybe a little bit of what I think would be in the book, what would be in the story.

But here's the thing. I'm not really committed to writing a novel, so I like the idea of being a novelist. I like the idea of writing a best selling novel. It all sounds cool, right? But I don't do the writing, and so I don't have a published novel. Now, health and fitness is the same way. If you want something, you have to do something. So you have to take action. If you want to improve your health and fitness, it takes action. This is not a thought process where you can think yourself healthy, think yourself fit. You need those things. You need to believe in yourself. You need to get past limiting beliefs. You have to do those other things we just talked about. But if you don't do something, don't act, you won't have okay? So here's my challenge to you. I want you to be an action taker, okay? This is what you do. You decide you want to work online, you want to do something. You want to make something happen, you do it, okay? Now, if someone decides they want to work with me online, I always tell them, I say, okay, well, I've got a couple of rules, okay?

I've got a couple of rules. And so one of the rules and you know this because of the podcast you're listening to, is you have to be over 40. I work with people over 40 online. So if you want to work with me online, you've got to be 40 or more, okay? The second thing I ask them is, are you an action taker? Because the thing is, if you're not an action taker, I can't help you. I don't have an easy button, but what I do have are some easier buttons, meaning I can help you make this easier. I can help you get results faster. I can help you get better results. I can help you avoiding some of the problems that people have at our age. But I can't do it for you. So you have to be the action taker. My challenge to you is, are you an action taker? Be an action taker. So with that, I just want to summarize a bit, and we want to get past these five enemies that are keeping you from changing your health and fitness. Remember, the first one was believing you can get different results doing the same thing.

To get change, you're probably going to have to change something, okay? And you probably in your head right now, can point to one, two, three, maybe more things that you're doing that are holding you back. And if you think I'll just keep doing these things, you're probably not going to get a different result than what you already have. The second one is self limiting beliefs. Now, if you don't believe that, you can change. If you don't believe that you can do this, you're right, you can't. So you have to find a way to get past the limiting beliefs. Easiest way I found is to set goals that are just outside of what you think and then do it. Make it a low hanging, make it easy, but do that first goal. Then make it a little bit harder and a little bit harder. Push yourself just past your limiting beliefs. Over time, those limiting beliefs will go away. You'll reset your bar, you'll reset your temperature, and you'll know, okay, yes, I can do this. I didn't think I could do it before, but I know I can do it now, and I know I can probably do more.

And I'm going to keep pushing. Okay? The other is staying inside your comfort zone. And so this is the deal where I see women come in, or men, and they see the circuit machines. They're like, oh, this is awesome. I can get really strong and feel good. And they go through all the circuit machines, setting the weights on the same weight every single time. That's their comfort zone. Now, are they getting change? Are they getting more fit? Are they getting more healthy? And the short answer is probably no. Basically, they're staying in their comfort zone, so they're just not seeing the results. So if you don't find yourself getting results, ask yourself, I'm doing the work, but I'm not seeing it. Are you staying in your comfort zone and just not pushing yourself to accomplish that change? The fourth reason we struggle with change in our health and fitness is an unwillingness to invest. Okay, you're either going to buy equipment or you're going to join a gym. You're either going to buy better food or you're going to eat what you can eat. If you're struggling with the concept of investing in yourself. You got to work on that.

I'm sorry, but this doesn't come from just doing the things the way you've always done them, eating the cheaper, less whole, lower quality food, saying, oh, well, it's not much cheaper for me to pick up a pizza than it is for me to actually eat whole food. I can feed my family on pizza a lot cheaper. We can eat mac and cheese. We can do these other things, and it's cheaper. I can do this workout at home, although I don't really have any equipment, and I can do it with my body weight, but then I'm not doing it again. It's really about, are you willing to invest? You may need something. I'm not going to say you don't. We can work with what you have, obviously, but you probably have to invest to make this happen the way you want it to. And when you're invested, you're committed. And when you're committed, you do the work. And when you do the work, you get things. So change takes work. It's often and typically takes investment. It's definitely going to take an investment of time and effort. And I find you get it faster, you get it better if you're willing to invest in yourself with money.

And then the final one in what makes change hard, the enemies of change in health and fitness. And that's just a failure to act. So if you're not willing to do the work, you're not going to get the results. People will be angry. They're like, oh, well, such and such is carrying $130,000 purse. And I'm like, So the guy's a professional basketball player. He works his butt off. He stays in shape. He does everything he had to do for his whole life up until the point he got put into the NBA. Now he has some genetic skills and things like that. Yeah, but the guy works his butt off, and he makes a ton of money. So to him, $130 purse, $130,000 purse, no big deal, okay? But he didn't get there by just coasting. He got there by acting, by doing. And so I'd say, if you want something and you want something big, you've got to act. You got to make it happen. So think through your journey. And I have a question. Have any of these enemies kept you back? Did you recognize some of these? Are some of these in your life today?

Or have they been in your life in the past? So I want you to take something away from this, okay? This was not just I don't know how long I've been on here, but the reality is I didn't just have this conversation with you for you to decide, oh, okay, that was great information. And then again, number five, failing to act. Okay? So I want you to do what's necessary to do what you need to do to change. You've got to get past yourself. You got to get out of your comfort zone, and you got to be willing to do the work and invest in yourself. And if you're willing to do that, when you're ready to do that, if you have any questions, I'm here for you. So please reach out. I'm here, but otherwise, again, get it done. These are the five enemies. If you're dealing with these enemies, break them down the way we talked about today, and I'll talk to you soon.

Post Show/Recap

[00:45:15.300] – Coach Allan

Welcome back, Ras.

[00:45:17.830] – Coach Rachel

Hey, Allan. These five enemies of health and fitness changes are really a challenge. And I know because I'm a creature of habit, but I also love change. I do a lot that when something's not working, of course I change it. But I can see how these different kind of ideas are just what's holding people back. And I guess one of my favorites, as you know, I love talking about mindset is the self limiting beliefs. I mean, right there, that's a hard stop. If you just can't believe that you can do something, then it's done for you've got no hope.

[00:45:55.040] – Coach Allan

Yeah, change is already hard. I mean, we're not wired for it. We're wired to find a consistent pattern where we can walk through places we're familiar and we can just be there. We can be in a familiar place because then it's really easy to notice the things that are different. But when we start to initiate change on our own, it's hard. What happens then is these different things that get in your way, like limiting beliefs. You can say you want to change, but if you don't believe that you can change, then you won't. I didn't get this for a long, long time because, like you, I'm very tolerant to change. I've lived all over the United States. I've lived in live in foreign countries. Things change, and things go on, and you're like, okay, what can I control? What can I not control? But even within that, there's a serenity prayer of hey, grant me this, to do the that it's about looking for the things you can control and kind of letting the rest of it go. But if you don't believe you can control yourself, then what can you control?

[00:47:18.010] – Coach Rachel

Right? The thing with self limiting beliefs, too, is that we're so ingrained to kind of hold ourselves still, like you said, to stay in our comfort zone, to do what's comfortable. But I just want to call people out to just question that belief in the running world where I see it, we've got people that. And I used to do it. I used to think I could never run a five K, which is 3 miles. And I just thought that was the most impossible task. But if you can just stop with that thought and really think about it for a second, well, why do you feel that way? And you've seen it with your clients. You've had people that say, well, I can't lose that 20 pounds or I can't do this at the gym or take this class, but you just got to pause and really question yourself. Why do you think that?

[00:48:12.970] – Coach Allan

Yeah, it's interesting. I haven't talked about this a whole lot on the podcast, but during my vacation, I guess it was still during my vacation back in September, we finished up a week, know, Mexico at a timeshare. It was all inclusive. And then I just, I'm going to, I'm going to take a break from alcohol. And right now that was about a month and a half ago and I still haven't gone back to drinking any alcohol. And I go out with my friends and they look at me like I'm a space alien. How on earth can you do this crazy thing of not drinking alcohol? Especially sitting in a bar with hundreds of other people all drinking alcohol? And so I just order a club soda and I drink my club soda and it's really that thing of saying I'm in control of me in the instant you tell yourself, but I need this to do that, or I want that to do this or I could never, or I can't. You're hearing those words in your head, you're telling yourself that it's not true. Yeah, it's not true. And so if you're struggling with something, yes, this is going to be hard.

[00:49:39.910] – Coach Allan

This is not an easy change is not easy. That's one of the core things I want people to take away from this is that you can't keep doing what you're doing. You can't let these limiting beliefs stop you. You can't stay in your comfort zone and expect change. Okay. It sounds simple, but this is the hardest thing you're going to do. If you truly have weight that you want to lose or you want to build a fitness level or you want to do these things and the things you have done to date have not gotten you there, you're going to have to do something different.

[00:50:19.270] – Coach Rachel


[00:50:20.120] – Coach Allan

Okay. And to make that something that you can keep doing, it has to be sustainable. And for it to be sustainable, you got to get yourself doing it. It sounds like this crazy paradox of how do I if I can't and it's like eating the elephant one bite at a time. You just do a little bit more and a little bit more. Get outside that comfort zone, do a little bit of pushing, believe in yourself.

[00:50:46.670] – Coach Rachel


[00:50:47.330] – Coach Allan

And if you're struggling with any of that, invest don't just sit back and say, yeah, I do these workouts online. They stream them to me. YouTube this and Pilates that and they're great, but I don't do them. Yeah, so you can say you do them, but then you say, well, when's the last time you did it? It's like, well I did it. Well, I guess the 1 September I started was a Monday and I did this, and then I did it on Wednesday, and then I skipped Friday because of this, and I've never done it again. And so, no, you don't actually do those videos. You did two of them. Be real with yourself. You did two of them. You don't do them. You liked them, but you didn't like them enough to keep doing them, and you didn't do them long enough to see results. So you went back to your comfort zone. You went back to your normal habits. You went back to living the lifestyle you were, which got you where you are. And that's cool. I don't want to diss anyone that says, okay, I'm happy with where I am. But if you listen and you're still listening to this podcast, you want to change some things.

[00:51:59.270] – Coach Allan

And so you got to do the work. You got to do what's necessary to make that happen, for sure.

[00:52:07.530] – Coach Rachel

And that kind of brings me almost to the next one, the getting out of your comfort zone, as well as willingness to invest in that, taking that next step and doing something that's different is intimidating. But if you could meet with your friends or if you hire a trainer even, or go to the gym and talk to the people there, I mean, it's good to learn something new, because you never know, you might like it. You might go to the gym and take, like you said, a Pilates class or the spin class or I recently took not a tai chi class, something I never would have done on my own, but I went with a friend, and I really enjoyed myself. I mean, try something new and see if it sticks. And you mentioned being surrounded by people who are not drinking or are drinking alcohol while you're not. This is a good chance for you to go inwards and to really focus on yourself and decide, what do you really want? If you did those home videos and it didn't stick because maybe you didn't like them, I mean, it was fun in the moment, but it didn't stick, maybe you need to find something else that would stick, something maybe sign up for a series of classes, like I said, and see how that goes.

[00:53:19.740] – Coach Rachel

But you just need to find something that you love.

[00:53:22.580] – Coach Allan

Yeah, a lot of people, they have the advice. They say, what exercise should I do? And the answer is always the one you will exactly just find something you enjoy. And I think as a starter, that's often a really good advice. You can't just keep doing that. So you can't say, well, I really enjoyed doing that 30 minutes online video thing. Well, you can do that online video thing, and you can do it three, four, five times a week. But if you're not getting what you want, then you might need to do a little bit more or a little bit different. And so this is not a one and done. And you don't have to think about it that way. We don't have to get from A to Z in one jump. There's 24 other letters in the alphabet. And so it's just, okay, if that 30 minutes thing is your B, then you went from A to B, and then you got the B, and now you're like, okay, I'm comfortable with B, now I'm going to do C, right? And you start working your way through, and you stack these habits, and you stack these activities, and eventually you start putting this intrinsically into you.

[00:54:34.390] – Coach Allan

It's like, I don't even think about it. Yes. Someone comes around and says, Would you like a beer? Because people are buying buckets of beer, and they're sitting there with a bucket of beer, and they see me standing there with nothing. They're like, Would you like a beer? And so I have to, at that point, realize who I am, why I'm doing what I'm doing, what it means to me, and say no. I said no. I said, thank you, but no. And I had to do that dozens and dozens of times last night because everybody wanted to offer me a drink because I was weird for being in a bar not drinking. But I'm okay with that. I'm okay outside my I have to be outside my comfort zone. I have to know my limiting beliefs of, oh, okay, if I think that I can't do this and someone offers me a beer, I'm going to take it. Well, I got to get past that limiting belief because if I don't, then every time we go out, there's going to be some offer. I have one friend, we went out to dinner right after I got back, and I said he's like, do you want to split a wine?

[00:55:43.200] – Coach Allan

We used to just yeah, that's what we do. We all go to dinner, and he'd be like, okay. Because our wives would do the white wine. They'd split a bottle of white wine. He's like, you want to split a bottle of red? And I had to say no. And he said, well, what happened to my bottle splitter? So I had to have that conversation with, that's not how I'm choosing to go right now. So ordered his bottle of red, and we went on with our night. The next time we went out, he's sitting there wanting to order a bottle of red wine, and he's like, you want to split a red? I'm like, not really. And he's like, okay. He found someone else to split that bottle of red with, and he was fine. They were fine, and I was fine. But again, I'm not going to say it's not uncomfortable. It was uncomfortable. It's uncomfortable to tell your friend no. It's uncomfortable to be in an environment where everybody's drinking and you're not. It's uncomfortable to go for a run. It's uncomfortable to stop eating the things it's there. It's delicious. It's going to give you that hit.

[00:56:42.180] – Coach Allan

You're going to feel great for a moment, then you're going to feel miserable, either because physically or because emotionally, you're going to feel guilt and shame and all these other things about food. Whereas you could say, this doesn't serve me. This does not serve me. I'm done doing it. I'm a different person. I see myself. I don't have this limit where I have to do something. I'm a grown ass man. I can do what I want to do.

[00:57:11.520] – Coach Rachel

Right. You're an adult. Make your own decisions.

[00:57:14.820] – Coach Allan

Exactly. And so just realize that change is hard and it's going to take some time and effort. It's going to take action. This is not something you passively do.

[00:57:28.880] – Coach Rachel

Right. And that was the last thing I wanted to chat about before we leave, is the failure to act. I think that's where people get paralyzed the most because we have so many different information and advice floating around us all day long. Do this exercise, eat in this manner, this diet, that diet, or whatever, and we get paralyzed. Too many decisions, too many things to do. Just pick, just do something, make a plan and do it. Don't be stuck with that failure to act. Don't be bombarded and confused by what's out there. Just make a decision and do it.

[00:58:07.150] – Coach Allan

Make your lunch for tomorrow.

[00:58:09.110] – Coach Rachel

There you go. One thing.

[00:58:10.860] – Coach Allan

One thing. I'm going to start making my lunch and taking my lunch. Okay. Or it can be, I'm going to eat a whole food meal tomorrow. Easiest one for me to do would be breakfast.

[00:58:21.810] – Coach Rachel


[00:58:22.780] – Coach Allan

So my whole food meal tomorrow is breakfast.

[00:58:25.970] – Coach Rachel

And that's a great way to think about it. It's the easiest meal of the day to prepare.

[00:58:30.590] – Coach Allan

Pick one and then the other things are looking for ways to make that as easy as possible. So I saw someone online the other day, and it was a business thing. It wasn't even a diet thing. It was a business thing. And the guy said, I have the same thing for breakfast every single day. And it was literally three boiled eggs and then some blueberries and strawberries. That was his breakfast, okay. Every day. And he said he just makes it easy on himself because he doesn't even have to think about it. He has the boiled eggs and the fruit already in his refrigerator. He got to a point where he was ready to eat his breakfast. He went in, he pulled those things out, he sat down, and he showed the breakfast. He said, I eat the same thing, so I don't have to think about know, Steve Jobs used to wear the same sweatshirt, and as a result, so does Mark Zuckerberg, is what I've heard. Basically, they wear the same thing every day. So it's not like they go in their closet and, hmm, what am I going to wear today? They know, grab a hoodie.

[00:59:33.070] – Coach Allan

Grab your jeans and just put them. So make it as easy for yourself as possible, because, again, change is hard. Decisions are hard. But if you're going to do one thing, then put all of it together. Make it where you won't fail. Make it where it's easy, where it's overwhelming odds in your favor. And the more you can do that, the more that thing is going to stick. And once that sticks, it's like, okay, what's the next thing? A. Then to B, then to C. Eventually you'll find yourself at Z. You'll probably find yourself at Z, and it will have felt like a journey, but it's not something you do today. We can't beam ourselves to Z from A. We've got to go through each of those letters. We got to do each of those things. And if you don't try to stack too much of it on your plate at one time, it becomes overwhelming, and you're much less likely to make it. Some people do. Some people sit there and say, I'm changing everything today. Woke up at rock bottom, and I'm changing everything. They blend up that smoothie that morning. They go for a run, they come back in, they shower.

[01:00:39.590] – Coach Allan

They do everything right, and they can do that. I'm not one of those people, and I don't know if you are either, but it's just one of those things of saying, hey, I got to change what I can change in the order. I can change it the easiest way I can change it. But if change is important to you, really important to you, you do that. That's what you do.

[01:01:02.470] – Coach Rachel

Absolutely. Yep. This was great, Alan. Really great information and insights that we could use.

[01:01:08.710] – Coach Allan

All right, well, I will talk to you next week.

[01:01:11.100] – Coach Rachel

Great. Take care, Alan.

[01:01:12.570] – Coach Allan

You, too. Bye.

[01:01:13.650] – Coach Rachel

Thank you. Bye bye.

Music by Dave Gerhart


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