Category Archives for "weight loss"
September 10, 2024
- in guest/interview , weight loss by allan
Outsmart obesity with Dr. Stewart Lonky
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Introduction
On episode 659 of the 40+ Fitness Podcast, we meet Dr. Stewart Lonky and discuss his book, Outsmarting Obesity: A Doctor Reveals Why We Gain Weight, Why It Matters, and What We Can Do About It.
Episode Notes
Allan [00:03:07]:
Hey, Raz. How are you?
Rachel [00:03:09]:
Good, Allan. How are you today?
Allan [00:03:11]:
I'm doing alright. It's been busy weeks, Busy weeks. I just you know, because, I've I've done a few things. We did the, the workshop last week, and so that was that was really, really good. I enjoyed doing that. You know, of course, did a ton of promotion for it to get out there that I was doing this. You know, right now, looks you know, we've got great turnout for it. So it was a, you know, really good event.
Allan [00:03:35]:
I'm I'm glad I was able to do that, and that's probably I don't know if I'll do it live again like that, but, I'll definitely save those recordings, and I may make a product or something out of that to go forward. Cool. Definitely share it with all of my clients because it's it's one of the best things I've done to date. And then, yeah, I've launched, and I'm in the process of a launch for my new program. And, it's kind of interesting because I'm sitting there, and I'm thinking, you know, I've got these ideas for the new program and what I want to incorporate. And I'm like, but I've always come up with these names, you know, like 8 weeks to Wow and to shed the fat and all that stuff. And I'm like, Well, but here's the problem. The way I'm coaching now is so different than the way I was coaching for those, especially for the 8 weeks to Wow.
Allan [00:04:21]:
It's a totally different way of coaching. And it's now almost all custom. So when I'm coaching someone, you know, like, if if I were coaching, your program would be Rachel's program. It wouldn't be some wonky name that I decided I wanted to call it. It's your program. I'm writing it for you almost on the spot. And so I said, well, what do I name something that is unnameable? Mhmm. Until I know the name of the client that I'm coaching, and I that's it.
Allan [00:04:48]:
You know? It's the your name here moniker thing, that, you know, that when you're gonna get a form and, you know, you this is just where you're gonna insert your name, your name here, program. And I'm like, so that's what I'm gonna do is when I'm talking to people about it, their program, it's their program. And that's what it's gonna be named and that's what it's gonna be is their program. And and, you know, generally, I'm I'm still targeting 12 weeks. That's, I think, a solid way to look at it to start. Mhmm. But, you know, just look at it and say, what do you need? What do you want? What do you what are your goals? And then from there, build out their program right there on the, discovery and planning call. That's what I'm launching right now, and, I'm taking applications for it because I can't obviously get on the call with with everybody.
Allan [00:05:33]:
Mhmm. So there is an application. That's 40plusfitness.com/apply. That'll take you to the application to let you know if that my approach is appropriate for you. But that's generally what I'm doing this week is basically that launch. So I've been really, really busy with that. And it cuts off on 15th. So anyone that hasn't applied by 15th, you'll miss this round and there's some pretty significant bonuses in this round that include some bonus weeks, some freezes, which I've never done before.
Allan [00:06:04]:
So this will be interesting. But if they sign up, obviously, we've been going through the holidays and some people do want to take a week off. And so I'm like, well, if you want to use a freeze week, you use a freeze week, and we add that week to the end. I've never done that before, but I know people want to need to take detours from time to time. So they can take a detour, and I'll pay for it.
Rachel [00:06:27]:
That sounds neat.
Allan [00:06:28]:
Yeah. And there's some other things that I'll throw in there as bonuses for folks that come in for this particular launch because, like I said, it's a new way that I'm going to put us all together. So, while I'm doing this launch, which will go into 15th, this is this is your time to apply. So
Rachel [00:06:45]:
That sounds great.
Allan [00:06:46]:
You can apply for it. So how are things up there?
Rachel [00:06:49]:
Good. Warm and toasty even through the end of this summer, bare getting into fall. But I'm I'm just gonna say I'm glad my camper has air conditioning.
Allan [00:06:59]:
Well, you you know, again, you only have a couple weeks, a few weeks, I guess, until, until we get to the actual fall. So it it it'll cool down. It'll cool.
Rachel [00:07:08]:
I can't wait because fall makes for the best running season ever. So, yeah, I can't wait.
Allan [00:07:14]:
Especially, like, you you get a lot of color change up there with yours.
Rachel [00:07:17]:
We do. Yep. That'll be coming. I I don't know when our peak is this year in my area, but I think it's mid to late October is what they're predicting. So
Allan [00:07:24]:
I always thought it had something to do with the temperature and the rain.
Rachel [00:07:28]:
Mhmm. Yep. Yep. 2 BD. Yes. See what happens.
Allan [00:07:32]:
Alright. Alright. So are you ready to have a conversation with doctor Lankey?
Dr. Stewart Lonky [00:07:36]:
Sure.
Allan [00:07:38]:
Our guest today is a double board certified physician and expert in medical toxicology. In his new book, Outsmarting Obesity, he challenges the status quo about weight gain and obesity. With no further ado, here's doctor Stuart Lankey. Doctor Lankey, welcome to 40 Plus Fitness.
Dr. Stewart Lonky [00:07:57]:
Well, thank you. It's great to be here.
Allan [00:07:59]:
So, you know, as I as I go through and I read books to prepare for these conversations, typically, I'll sit down with a piece of paper, and I'll start writing down a note. You know, like, oh, this is an interesting thing. And so it's one thing. And then it's so it ends up being like a list. And I'll end up I might end up with 4, 5, 6, 7 things. And then when I see a study, I, like, I'll follow that study, and I'll go read the study because that was interesting. And I end up over there. And so I'm gonna show this to you, and there's very few people are gonna see this.
Allan [00:08:27]:
But this is more
Dr. Stewart Lonky [00:08:30]:
Looks like my looks like my desktop.
Allan [00:08:32]:
Yeah. But it's literally, it's a word cloud. It's like I sat down. I started writing all this stuff down. Like, okay. This and this. And then I'm trying to tie them all together. And so, you know, I'm like, okay.
Allan [00:08:42]:
This goes to this, and that's over here. And I it was like I was trying to solve a big puzzle. And then you put it together and, and literally solve the puzzle for me in literally one sentence. So all those words I wrote down, they came down to one sentence, which I thought was just brilliant. Obesity promotes systemic inflammation, and inflammation promotes obesity.
Dr. Stewart Lonky [00:09:07]:
That's an excellent conclusion to come to because that is kind of the secret of obesity and why it is medically a challenging situation for physicians, particularly we learned that lesson with the SARS COV 2 pandemic. People wondered why obese individuals didn't do as well. And for me, it was pretty straightforward. They were already in an inflammatory state, so their immune system was being overtaxed on a daily basis. Their ability to cope with a virus that was novel, that was unlike anything they'd seen before, they were not going to do well when the cytokine storm happened.
Allan [00:09:57]:
Yeah. And and there were other things to us. Like I said, I it was it was fascinating. And I I enjoyed I enjoyed that. I enjoyed going through that and really diving into the science of it. One of the things, you know, obviously, of course, we all hear this. It's kind of a common thing. Okay.
Allan [00:10:13]:
You're overweight. You're obese. Just stop eating crap. Eat less. You know, the whole individual agency. You're a grown man. Just just stop.
Dr. Stewart Lonky [00:10:24]:
I gave some examples with a patient of mine that's a real patient. It is very commonplace for people to look at, morbidly obese individuals and state that, boy, that person should stop eating so much. And that individual agency being responsible for the obesity epidemic doesn't make any sense, first of all. And number 2, it's it's erroneous. What we've learned and what I've learned in 10 years of doing this work and talking to people, reviewing articles, going through the literature is that, unfortunately, the die is cast fairly early. And if we if if we wanna be smart about this, and that's why I named the book, Outsmarting Obesity. I named it that because if you're not smart and you don't know what the root cause is, you'll never understand why when we diet, we can lose weight. I mean, you can restrict your calories and lose weight.
Dr. Stewart Lonky [00:11:23]:
But the minute you stop that crazy restriction or whatever it is that you're doing, you're gonna gain it right back because you haven't addressed the real issue, which isn't individual agency. It is, unfortunately, as I like to say, it's it's a chemistry set within the body. It's chemical things that are happening and that have been happening now for generations.
Allan [00:11:47]:
You know, a lot of times we'll we'll talk about fat, and there's a kind of a thing in in my industry that they love, love, love to talk about. They're like, well, add muscle because that's more bioactive than fat. And from a from a calorie expenditure perspective, that's that's true statement. But fat's pretty busy.
Dr. Stewart Lonky [00:12:07]:
Yeah. Fat, I you know, it's interesting. I started medical school. And to me, fat was just you know, it was there. It was insulation in a sense. Got into dissections and realized, very early in my 1st year of medical school, it was not of a mental fat. There was fat throughout the body. And I happened to be in a medical school where one of the leading researchers, a fellow named, doctor Scott Grundy was, a professor.
Dr. Stewart Lonky [00:12:37]:
And Scott really taught us how fat was really an active endocrine organ, And it was just becoming understood how fat really is very important in communicating with the brain, secreting a number of different, hormones that tell you are hypothalamus, stop eating. You're full. Or eat something. And communicating with other organs like pancreas and dealing with glucose metabolism, insulin secretion, all of these things are the general in charge, sort of the catcher on the baseball team who's the really the captain of the team on the field is fat. So fat's a very active biological tissue. Don't wanna eliminate all fat. It serves a real purpose, but too much of it is obviously what we're talking about.
Allan [00:13:35]:
Yes. And so, yeah, it, you know, it'll tell you your if when it when it's functioning the way it's supposed to, which is a very important part of this whole conversation, when it's doing what it's supposed to, it's telling you that you're full. Go ahead and stop eating. We've got plenty of fat. We're good. It's it's kinda running a lot of other endocrine functions, communicating throughout the body and kinda helping like you said, it's a perfect analogy, the catcher on a on a baseball field, you know, making sure everybody's where they're supposed to be and doing the things they're supposed to do. But every once in a while and the way I've heard it before, it was really in the context of insulin resistance and and dealing with die you know, diabetes, prediabetes is okay. So we're eating, and the body has more blood sugar more than it needs, and it's gotta store this somewhere.
Allan [00:14:25]:
Can't store it in liver. Can't store it in the muscle. So it's gonna try to store it in fat. And then at some level, it begins to try to force the it has to almost force the fat to take this energy. And so it keeps forcing it. And then and then what happens then is this the fat cells, because we really aren't making a whole lot of these things where that we have what we have, They get bigger and bigger. And even though they're fighting back to say, no. No more.
Allan [00:14:48]:
No more. They get overstuffed. And and the way you said it here was, it was sick fat.
Dr. Stewart Lonky [00:14:54]:
Yes. And I, you know, I think that fat cells becoming larger is a real problem. And I go into it discussing something that, you know, I've never seen anyone discuss before and you understand my subspecialty in internal medicine is pulmonary and critical care medicine. So I think in terms of oxygenation always and oxygen has to diffuse into a fat cell and it can't diffuse. There are elaborate studies showing how far oxygen can diffuse into the fat cell to nourish it Plus the fat cell needs oxygen just like your brain needs oxygen and your heart's muscle needs oxygen. And as the fat cell gets bigger and bigger, that diffusion of oxygen can't happen. And so the fat cells endocrine function becomes disturbed. Add to that something I think we're gonna talk a little bit more about, and that is the fact that many chemicals that are in our bodies are not water soluble.
Dr. Stewart Lonky [00:16:00]:
So if we talk about heavy metals like lead and mercury and cadmium and so on, they're water soluble. So we get lead in our body. We try to excrete most of it. Some of it will store because we can't get it all out, and tomorrow we get exposed to some more. And that's how lead toxicity or mercury toxicity happens in industry, in people that are exposed to high levels, etcetera. But most of the organitins, all all of the organic molecules that were exposed to it, you know, I need to tell you that there are 85,000 chemicals that are currently used in the United States. Eighty 5,000 different chemicals approved for use by the Federal Trade Commission, not by FDA. And that's what most people don't understand.
Dr. Stewart Lonky [00:16:49]:
Those chemicals have never gone through any testing at FDA. And if they do, it's maybe a handful of them, but they are not water soluble. So they require the liver to break them down into water soluble pieces. There's only once you're in the body, once a chemical is in the body, the only way out is through the urine or sweat. So that's it. There's no other way out. You're either gonna urinate it out or you're gonna sweat it out. And sweating is very inefficient, but it can help.
Dr. Stewart Lonky [00:17:23]:
The fact is, is that the liver is sometimes quote, otherwise occupied, close quote. You're taking a pill. It's gonna break that down. You're drinking some alcohol. A lot of the liver says, Hey, you know what? Come back later. Go someplace and hide. Well, it's not water soluble, but it's fat soluble. So the fat cell becomes occupied.
Dr. Stewart Lonky [00:17:46]:
Not only not only is it getting bigger, not only is it not getting enough oxygen, but now it's got bisphenol a sitting in there. It's got fluorochemicals sitting in there. It's got a whole lot of other organic molecules that don't belong there. And that screws up the fat cell communicating with the hypothalamus, getting signals. That is the definition of a sick fat cell and obese individuals have sick fat cells. That's the problem. Too much time with the accumulation of these different chemicals, too little oxygen, And that's one of the many reasons. If there's something that you learned if you've gone through the book, Allan, is and your readers and your listeners too, as they go through it, they realize what I said at the very beginning.
Dr. Stewart Lonky [00:18:41]:
It's a highly complex issue. And what I've tried to do in the book is make it simple so that people understand a sick fat cell. It's not normal. It's not communicating. It's not serving its function. That's one point against you. That's a negative. You know, there there's nothing good about a fat a fat cell that's too big and that's toxic.
Dr. Stewart Lonky [00:19:05]:
But there are other factors too, which we'll talk about.
Allan [00:19:08]:
Yeah. And I think that was what was kind of the the shocking thing. As we we're gonna go through the process that you have here to solve this problem. Obviously, that's the promise of the book. But I wanna talk about the 2 core things that are that are kinda behind why we are where we are and and how why what you're gonna tell us to do is gonna work. But it was the toxic exposures, and, you know, I think we know some of them. You talked about chemicals, and some of it might be viral, and some of it's the artificial life. So there's a lot of different things that are going on that are disrupting our our system, the way everything else works.
Allan [00:19:47]:
And then we start you start talking about again, you got deeper into obesogens, which, again, are the kind of the the things that are making us get fat. I was really surprised, you know, as I went through well, not I guess I wasn't surprised because I'm I'm a eat real food kind of guy. I talk about that all the time. And people will say, well, okay. I, you know, I'm going to cut my calories. I'm going to drink diet Coke. And I'm going to eat the low fat yogurt. We talk about, you know, just even meeting meat, buying it in a grocery store.
Allan [00:20:16]:
Some of these things and then personal care products, household all this. So all this stuff is not it's not like this occasionally or we're just accidentally finding it here and there. It's, like, everywhere.
Dr. Stewart Lonky [00:20:28]:
Everywhere. Read a label. My wife is is my number one, proponent of everything. If there's a chemical name on it, she hardly ever buys it. You know, even even for my dog, which is another thing I talk about in the book. You know, I talk about the fact that something's going on here besides calories in and calories out. It it can't be that. It's got to be, as you were just mentioning, these chemical obesogens and and how they affect how a gene expresses itself.
Dr. Stewart Lonky [00:21:02]:
And that's the key. The key message of this book is our genetics are our genetics. They haven't changed. It's not that there's a fat gene. There are probably 200 genes that are involved in obesity, maybe more. It is whether the gene is being expressed or not and whether it's a favorable gene. For example, the developing fetus has a what we call a pluripotential cell. Plurium meaning that cell can become a fat cell or a muscle cell.
Dr. Stewart Lonky [00:21:40]:
There's a gene that directs it to become a muscle cell, But if it's turned off, it's gonna make a fat cell. And these obesogens create changes on the surface of that gene that are unfavorable. And so we have statistics, which I quote in the book, you know, John Kennedy, when he was inaugurated, we had a 14%, 11 to 14% obesity rate. That was it. And he was aghast. It's now 47%. 47% of our population is clinically obese. 70% is overweight, are overweight or obese.
Dr. Stewart Lonky [00:22:25]:
That's frightening. Talk about a pandemic, and it's not just here. It's everywhere. And and the thing that that stimulated me years ago was looking at the obesity epidemic and saying, what is it? Why are we getting fat? Guess what? It's not just us. It's our pets. It's marmosets. It's wild mice. It's monkeys.
Dr. Stewart Lonky [00:22:48]:
Everything that you can think of. Newborns are getting fatter. Children are obese. That that number is frightening. It's over 20% of children are now obese, and people wonder why this is happening. And it's happening because of these quote, unquote, obesogens in our environment. You see, if you go back to John f Kennedy's days, we didn't have Teflon. We didn't have nonstick cookware.
Dr. Stewart Lonky [00:23:19]:
It was just beginning. When I was a kid, you stay in the couch, it was stained forever. Now we have stain repellents and everything else and all of these are we didn't use hormones to this extent that we use them to feed chickens, cattle, and so on and so forth. And so all of these chemicals get into our body. They create these epigenetic, that's what it's called, epigenetic surface of the gene, changes that unfortunately are transgenerational, which means they're inheritable. That's how that happens. This is why it's an inexorable climb into, I think, medical bankruptcy, treating complications of obesity. But there was just an article in The Lancet.
Dr. Stewart Lonky [00:24:12]:
I I read it yesterday about the increase in, cancers now in young people that was just in, in Lancet just came out yesterday. There's a tripling of the rate since the 1980s, Tripling. That's pretty scary. So young people are getting cancers earlier. I mean, obviously, at a rate that is much higher, including pancreatic, testicular, colon, and it's linked to obesity. And that's what the conclusion of The Lancet article was. And if you look at the complications of obesity, they are diabetes, cardiovascular disease, and cancer. So it's a long winded statement to say how these obesogens, they're everywhere.
Dr. Stewart Lonky [00:25:04]:
They're in all of us, and we have to come to grips with that. And that's part of what I realized as I was saying, well, how do you solve this? How do you begin to solve it? And that was the question that I asked myself and, a couple of my advisers that were working with me on the book said, you better have an answer. Otherwise, you don't you don't you don't really have
Allan [00:25:28]:
promise. Hey. Hey.
Dr. Stewart Lonky [00:25:30]:
You gotta be able to say something here. And so it took a while to take a look, and see what what what what are the steps that people would have to take, but we'll maybe getting ahead of ourselves.
Allan [00:25:42]:
Yeah. We'll we'll definitely get there because that's I think that is you yeah. You you can you can do a study and and and not give them an answer, but you can't you can't write a book and not not tell us something. And, yeah, you can't be on this podcast and not not tell us something too. So we'll we'll get there. We'll definitely get there. Okay. The the other side of this was was our behavior.
Allan [00:26:06]:
But the the nature of our behavior is is not one of, as we mentioned earlier, individual agency where we're saying, you know, okay. This is what I'm gonna do, and this is why I'm gonna do it is it's much more complex than that. Can you talk about toxic behaviors and how that's a part of this problem?
Dr. Stewart Lonky [00:26:27]:
Yes. And and it took me a while to get there. I got a lot of prodding from my advisers, to look at the behavioral literature. You know, it was interesting, but what really pushed me into it was why how can we change and reverse these epigenetic changes? Are they reversible? Because although what I'd like to do is prevent obesity from happening in the next generation and the generation after that, No. In other words, reverse the trend. I realized people also who are struggling with weight want to find out what I can do to at least stabilize, lose, and stabilize, lose, and stabilize. And I realized that that behavior must play a role. And the thing that stimulated me is very interesting.
Dr. Stewart Lonky [00:27:21]:
We I just talked about epigenetic changes and that are unfavorable. And I looked at some data on this may seem a little off off balance with the question, but people who undergo gastric bypass surgery reverse their epigenetic changes. And I said, wow, you mean a surgeon's knife and doing a gastrogegenostomy, which is what it is, reverses epigenetics? That's strange. And then I said, well, what else does it? And looking at the animal studies first, it seems that consistent behavior, changing toxic behaviors, let me mention some toxic behaviors. Eating when you're not hungry. You have your fat sends out a signal. There's a normal signal that goes out to tell you you are hungry. And that doesn't mean that if somebody puts a plate of pasta in front of you and you're a pasta fanatic, you know, you're not hungry, but you're gonna taste it.
Dr. Stewart Lonky [00:28:30]:
Tasting it is one thing. Eating the whole plate is another thing. Ben, as I say in the book, we we are good finishers. We are really good finishers.
Allan [00:28:38]:
Yeah. Starving kids in India. Yeah. Right. Right.
Dr. Stewart Lonky [00:28:41]:
Our mothers told us that. Right? But the fact is those kinds of eating when you're not hungry, eating really late at night, eating the wrong types of foods on a regular basis. And there is where we come into not only densely processed foods, but those that have 37 different ingredients, plus the chocolate, which is what you thought it was. Right? Yeah. But, you know, it's got stabilized or it's got this. Those toxic behaviors using skincare product in excess that are not really, should I say, for your internal environment, they're not safe. They have things like parabens, which are known obesogens. And, you know, we we wanna decrease the amount of sunscreen that we use that has parabens.
Dr. Stewart Lonky [00:29:39]:
And and there are places you can look and you can find, and I list some of them in the book as references to go to, to buy those products that work just as well. And those kind of toxic behaviors are what we need to attack. The problem with most people, Aaron, is that they try to attack them all at once. Yeah. And you can't do that. And I tell my patients that the first thing I want you to do is make a list of those behaviors that you think are really bad. Bring them back. Let's look at them.
Dr. Stewart Lonky [00:30:18]:
Okay? And we'll go over that. Then I want you to tackle 1 at a time. I want you to master 1 at a time. I want you to find a substitute or reverse that behavior, but here's the key. You have to be consistent. So what do I mean by that? Studies show that occasional exercise over a 1 or 2 year period of time doesn't really have an effect on your weight loss program. But consistent exercise actually changes epigenetics. That could be you set up your body is now gonna be messaged that you do your cardio workouts at the gym or at home on a on a on a elliptical trainer 3 times a week, Monday, Wednesday, and Friday in the mornings.
Dr. Stewart Lonky [00:31:14]:
Your body actually recognizes that. And that consistency for reasons that you and I will never understand, probably at least not during our lifetimes, that that changes your epigenetics favorably. So consistent behavior, a part of that is not getting depressed, staying positive. You're gonna have a bad day. You're gonna eat some dessert. You're gonna have something that's, you know, 4 French fries, whatever. A whole bag of French fries. You're gonna do it.
Dr. Stewart Lonky [00:31:56]:
What happens to dieters is they get depressed. What do they do? They eat more. And that because the fat, the salt tastes good. The sugar stimulates parts of the brain that says you're okay. And so people start to feel better. So behavior modification becomes a critical point to anyone who's gonna do weight loss. And that's one of the things that became extraordinarily important. And I dedicated a whole chapter in the book to this whole behavioral thing, this whole behavioral aspect of weight gain and weight loss and how in that case, the only agency that's important and is taking personal responsibility is not beating yourself up.
Dr. Stewart Lonky [00:32:54]:
It's really important that you stay positive. And, you know, think of Tony Robbins in a sense. I mean, just stay positive, you know, picture that picture. I mean, he wasn't wrong. He's not wrong. Yeah. I mean, if you can do that, it turns out you favorably affect your own epigenetics.
Allan [00:33:14]:
Yeah. I appreciate that. And one of the things you got into in the toxic behaviors that I think is really, really important, I wanna highlight this, is I think a lot of times we want we wanna do something. Okay. So I wanna lose weight, and we go into this thing. And we're like, okay. You know, I think the patient you had, it was it was ice cream. But I see this sometimes with clients with alcohol.
Allan [00:33:37]:
I wanna I wanna I wanna quit, but I I don't wanna quit. And I wanna wanna figure out what my my moderation, my line is. But sometimes we're not the kind of person who's going to play by the rules all the time, you know, even when we made the rules. And so you you called it negotiating with food. Right. We try to set a rule for ourselves. Okay. Well, I can I can have a couple drinks on a weekend or I can have ice cream on these days for these reasons?
Dr. Stewart Lonky [00:34:12]:
It's like the the everything in moderation, you've heard that term. Right?
Allan [00:34:16]:
Yeah.
Dr. Stewart Lonky [00:34:16]:
What's moderation for you is not moderation for me. And that's the problem. So it's important to realize going in that you can't negotiate with the donut. You just, you're not gonna have, you're gonna lose. So I think I said a cookie. You can't negotiate with a cookie. I mean, you know, I'll just have the top half of this Oreo. Now you won't.
Dr. Stewart Lonky [00:34:39]:
You'll come back and get to a bottom half later. Don't kill yourself over it. Okay? Recognize that everything in moderation doesn't work. It's not, it's not a workable solution in reality. And studies have shown that over and over and over again. The interesting study sometimes in young kids, in young, you know, in kids, really youngsters, kindergarteners, 1st graders, they will choose healthy foods a lot of the time before they're inundated with TV and all the ads for all the Cocoa Puffs and whatever it is, that's out there. Remember, and I talk about this in the book, the food companies are not your friend. Okay? They're in they're in alliance with the diet companies.
Dr. Stewart Lonky [00:35:29]:
So together, they they make a a cabal, if you will, as far as I'm concerned.
Allan [00:35:34]:
Well, you can throw in the pharmaceuticals and much of the medical establishment as well. So they're they're they're all making money off the same thing.
Dr. Stewart Lonky [00:35:42]:
I think that my my colleagues are really not as well informed about obesity as they should be and as they want to be. I believe that there are a number of physicians who are perplexed and tear their hair out over the fact that no matter how much they admonish their patients, their patients continue to fail. And we talk about that in the book a little bit. But I wrote this book, Outsmarting Obesity, because I I really thought that it would appeal not only to the public, and I wrote it at a level that, not to to mean you, but you picked it up and read it.
Allan [00:36:25]:
I read it.
Dr. Stewart Lonky [00:36:25]:
And that's and that's great and probably enjoyed it and chuckled a little bit at it because I tried to add some humor. But, I I did also write it for the medical profession to to at least pick it up, read a chapter or 2, and and and think about the fact that they're battling maybe they're fighting the wrong battle with patients. I get the question all the time. Doctor Larkey, what do you think about GLP ones? What do you think about, you know, Ozempic and Wegovy and all of this? It's it's like a diet. It's gonna work as long as you take it. I think if you're not a diabetic and you're taking it, you're you're playing with fire. You know, you you if you don't need it, why would you take a chemical? And some of the people taking it with the people that say, woah. I don't wanna take this, COVID vaccine.
Dr. Stewart Lonky [00:37:16]:
I don't know what that is. Injecting it into my body. Maybe it's a and here they are injecting with Ovi to lose £5 to fit into that dress for the Oscars or whatever it is. And the fact that Chris Talley, who worked on this book with me, and he's a sports nutritionist, and a Hollywood nutritionist. So he, he really is dealing with all the professional sports teams. He's the guy. And, these are problems that, for example, athletes have when they stop playing. I mean, here, talk about regular exercise.
Dr. Stewart Lonky [00:37:55]:
Alright? I I have a grandson who plays hockey. He's now 16. He's playing travel hockey. He's looking to college. He wants to play college hockey. There isn't a moment in his life that he isn't active, but, you know, you get to be 40 and 45 and you're not out on the ice and playing hockey every day. You can't eat the same way. He could he could eat 3 people's meals for lunch and then dinner.
Dr. Stewart Lonky [00:38:24]:
And he's too thin. His coaches want him to put weight on. He's gotta eat protein, protein, protein. So our behaviors have to adjust to where we are in life. And that's the important message of the book, having Chris involved putting vignettes in every chapter.
Allan [00:38:45]:
Yeah. I I think that was that was fascinating to have him involved because you don't really I mean, yes. I I know Hollywood actresses and actors, they wanna look a certain they need to look a certain way for a part, and they need to do certain things. And some of it's some of it's okay, but some of it is just you shouldn't lose that much weight that fast. You shouldn't put on that much weight that fast. But you wanna give me $10,000,000? Okay. I'll put on $50,000,000.
Dr. Stewart Lonky [00:39:08]:
But I but I think the point I'm trying to make is that whatever plan you come up with has to be well thought out. It has to be smart, you know? Okay. I'm going to I I'm I'm morbidly obese. I need to do something. I'll start with with GoVy for 3 months. That will be the kickstart I need to lose 11, 12, £13 and know that I can do it. And now that I've read this book, I know step 2 is my behavior is gonna change and my relationship with food is going to change. Now people say when they're on the GLP inhibitors and so on and so forth, they they change their relationship with food.
Dr. Stewart Lonky [00:39:51]:
But basically, it makes you nauseated. That's what it does. It fills your stomach and, it makes you feel full. And, it does a lot of other not so good things. And I I see a lot of side effects now, with this. But any plan that you have to re restrict your calories for a 3 month or 6 month period, I wouldn't go longer than that because you're gonna be disappointed. You're gonna lose £25 and stop, and you're gonna gain 30. That's what's gonna happen.
Allan [00:40:23]:
Yeah. I think most of us have actually that that lost wanted to lose weight, started losing weight, experienced that that very thing. We lost the weight. We gained back more. And you you even explained in the book that yo yo dieting, yo yo weight loss is probably the worst thing we could do for ourselves from a health perspective. But, I want to dive into the process that you've put forward as the solution of what we can do to outsmart obesity. And the acronym is AIPE. And I want I look at that, and I and my head wants to say AIPE.
Dr. Stewart Lonky [00:41:00]:
Well, that's what I say. So you're okay.
Allan [00:41:02]:
It's ape It's okay. But I don't want we cannot ignore the I because
Dr. Stewart Lonky [00:41:07]:
Right. So AIPE is accept, identify, prevent, and eliminate. And think of it in terms of toxic exposures, first of all. First of all, you've got to come to the acceptance that you're carrying a toxic burden. If you don't accept that, none of this means anything to you. Every one of us is carrying a burden of toxins, probably in the neighborhood of 2 to 300 different toxins if you did the entire blood panel, which would cost a fortune because we only do it for research purposes. But when they have done it, for example, newborns have over 200 toxins in their blood. A newborn baby is born with over 200 toxic chemicals in their blood.
Dr. Stewart Lonky [00:41:55]:
Well, they got it from mom. Okay. So they cross the placenta. The rest of us are just accumulating toxins. So accept the fact that you are carrying a toxic load. And on behavioral side, accept the fact that you have toxic behaviors with food. You have a toxic relationship with food. The second is identify, and I gave you a little insight to that with the behaviors.
Dr. Stewart Lonky [00:42:21]:
Make a list. Where are you getting exposed that you can do something about? You wanna change your cookware? That would be good. If you're using nonstick cookware that's chemically coated, they're perfluorochemicals. And, you know, those are chemicals that are obesogens. You cook an egg on it and it's going to get into your food. So identify, are you storing your cleaning goods in the kitchen? Don't, don't do that. Simple things like coming home from the dry cleaners and people that use a dry cleaner. If it's not a, a, a new wave green dry cleaner, and it's the old, you know, perchloric, perc cleaners using chemicals, you know, that that plastic covering on it be before you hang it in your closet, take the plastic covering, you know, outside.
Dr. Stewart Lonky [00:43:24]:
Let let it air out. Don't put it in your closet because those are chemicals that are getting on your other clothing. Try and avoid, you know, as many of these pitfalls as you can. Some you can't escape. And I tell people we eliminated all of our non stick cookware. I mean, they make good cookware that doesn't get screwed up and and works without chemical coating. But if I go to a restaurant, do I know what they use? I have no idea what they use. Go to Starbucks.
Dr. Stewart Lonky [00:43:54]:
Did they use a nonstick pan to make those muffins? Probably. So you're you're never going to be free of these chemicals, but you're gonna decrease your burden. So identify where things are going wrong. And I give lists of things in the book to identify and identify the behaviors as well. Now the next becomes interesting because they're different. For chemical exposures, you wanna prevent the absorption of these things that you can't get out of your life into your bloodstream. We should state for most of us, 80% of the chemicals get into our body because we put them in our mouth. We eat them or drink them.
Dr. Stewart Lonky [00:44:45]:
Those that use skincare, maybe it's 70% and more comes from from, the skin. We absorb them. The rest we inhale, but the inhalation part is not that important as it is eating. And so I tell people, if you wanna prevent the absorption, then the regular use of absorbance for the gut, in other words, to take along with your food so that these chemicals are bound in your gut and they go out the back end, so to speak, and they never become absorbed. They don't get into your bloodstream in the first place. Those are good products to be on your shelf for all of us because we are exposed no matter what happens. So this is the prevent absorption. That's what the prevention was all about.
Dr. Stewart Lonky [00:45:44]:
The prevention for behavior is once you have that list, tackling it one step at a time in a logical sequence. And we go through some examples in the book of how that could work. And the last is eliminate. There is the rub. So you have chemicals in your body. How am I gonna get them out? Well, it turns out there are a couple of ways. We talked about obviously sweat and using infrared sauna because you can stay in the sauna longer. That's the only reason infrared works.
Dr. Stewart Lonky [00:46:23]:
You know, any sauna, anything that makes you sweat a lot will obviously take it out of the fat because that's where that sweat is coming from. It's coming from fat cells, much of it. And so you can sweat out some of these toxins. Otherwise, we have to look at certain molecules. There are some unique molecules that you can take by mouth. You know, you you can obviously have them infused intravenously, but they have a lot of different complications. But taking them by mouth, they absorb into the bloodstream, and they will help solubilize these insoluble chemicals. Certainly, those that are heavy metals will go out immediately.
Dr. Stewart Lonky [00:47:12]:
And I I did a study, in coal miners, that looked like, you know, the these guys had lead levels and mercury levels and cadmium, and they just we gave them this this one concoction and it just woo. It poured out at the urine. It just and their levels came down and down and down because it's a chelator. It chelates the metals and doesn't chelate the ones you need, which is cool because you don't wanna do that with calcium because you need that. You don't wanna do that with magnesium. You kinda need that. Yeah. You don't wanna do it with potassium or sodium.
Dr. Stewart Lonky [00:47:49]:
Those are big molecules. They don't fit in there. But the smaller ones like mercury and and and and cadmium and the bad stuff, lead, they're smaller molecules. They fit right into the matrix and they're eliminated quickly. But because these chemicals, this this, compound has a net charge on it, it also attracts a lot of these organic molecules to stick, and they get eliminated too. Is this the only thing out there right now? It would appear that there are a few other thing, and this is a zeolite. It's it's it's called clinoptilawite, and I mentioned it. There are some that are absorbed into your body and others that are not.
Dr. Stewart Lonky [00:48:39]:
There's really, really good ones and really, really bad ones, so on and so forth. But even the bad zeolites, if you take them, by mouth, they will at least bind these toxins in your gut. So eliminating these toxins, it doesn't happen overnight, can make your fat, and it draws it out of the fat, which is cool. And that's really nice. So really, basically, what you're doing is looking at a system where, okay, I'm going to detoxify myself. It's not a weekend detox, you know, weekend at Bernie's, whatever it is. It's not that. It's continual and you use it.
Dr. Stewart Lonky [00:49:26]:
There are people that are putting it in drinks. There are people that are talking about putting it in haircare product because it can be absorbed. It it would be a a tremendous advantage for people to have their hands on this. From a behavioral standpoint, obviously preventing and eliminating kind of go close together. You're preventing the behavior. You've kind of once you've eliminated it, it's really it's really great. It's a great feeling. I'm one of the people that the ice cream thing.
Dr. Stewart Lonky [00:49:58]:
I I mean, I you put I I can't say no to ice cream. I don't know why. So I don't keep any in the house. That was my solution. There's none in the house.
Allan [00:50:09]:
Yeah.
Dr. Stewart Lonky [00:50:10]:
You know, that's and that was my solution. It may not be your solution, but I can't negotiate with with a pint of ice cream. I'm sorry. I just I lose that negotiation. Well, just it was in Italy, and every time they had dessert, everybody had gelato. I didn't have any. Do you wanna know something? I don't crave it anymore. It's a funny thing.
Dr. Stewart Lonky [00:50:33]:
I used to, but now I don't. For my wife, it's that toffee. Oh my god. She's if it's toffee in the house, she'll eat the whole can. So we don't allow it in the house. That that was her solution too. But everybody the AIPE approach is not an overnight lose a lot of weight. It is AIPE means I'm going to lose weight.
Dr. Stewart Lonky [00:51:00]:
I'm going to consistently exercise. My behavior modification is gonna be such that I'm gonna set up a schedule. I'm gonna stick to it. I'm going to eliminate some of these toxic behaviors that I have, and I'm going to go on a calorie restricted diet for 90 days. You can buy a plan. You could do whatever it is. And once you've done the plan and you've lost your 7, 10, £12, now you're going to put in place AIP. You're going to say, okay.
Dr. Stewart Lonky [00:51:37]:
I know now that I don't wanna gain the weight. My goal right now isn't more weight loss. It is to prevent the weight gain. And I have to be smart about it because I understand that my genes are telling my body to do something, and I need to try and reverse that as much as I can. And that combination of limiting the calories in and understanding why you're obese in the first place and why you're gonna gain it back if you don't do something, Modifying your behavior, eliminating these toxins from your body, doing all of this stuff, that is a prevention of the regaining of the weight. That was what the plan was all about.
Allan [00:52:22]:
I really, really wish that our government would be a big part of the solution for eliminate on this, but, I'm not gonna hold my breath. So this is something that we need to do. One of the core things I did wanna say is, like, okay. Because we're storing these things in our fat, when we're losing the fat, our basically load that's live at this given point in time in our body is there. This book is coming out. So having a good process through this whole thing and, you know, preventing more from coming in, eliminating it as it's being released, I think that's really a a great way to go through this. But, again, it's acceptance and and it's identification. So it is 8, but don't don't forget any one of these because all 4 of them are really, really important to get to the solution.
Dr. Stewart Lonky [00:53:14]:
Well, I'm glad you went through that. You know, I think it's important for the listener to understand, that, you know, forearmed is forewarned. That's the way I look at it. If you understand what's going on with your body, you're not gonna be so afraid of the fact that that that, you know, okay. I I went on a diet. I lost £20. I gained 1 or 2 back. You're not gonna exercise the rest of the way.
Dr. Stewart Lonky [00:53:41]:
You're going to have to have a better strategy than that. And that's what, you know, I wrote the book partly because I wanted to really help with people who struggle with this. So many of my patients just struggle with it. And, it is a source of tremendous anxiety and and it promotes abnormal behavior, not to mention, obviously, all the diseases that go along with it. And I wanna mention something quickly because I know we're running out of time, but I I would like to mention the fact that when you hear these people talk about healthy at any size, there is no such thing. You could be physically fit at any size. There's a big difference between physical fitness and health. All of the data point to the fact that obesity leads to a shortened life and obesity leads to illness.
Dr. Stewart Lonky [00:54:43]:
And days lost from work, days lost from your life, not to mention diabetic limb loss and so on and so forth. It's just it is not there is no such thing as healthy at any size. Physically fit at any size? Yes. Some of these people are fairly stable. That is they they haven't yet gotten diabetes, but they will. They will. And if you take a look at these large populations of people who feel that they're healthy, that is size, and they do all this, if they're obese, study after study, whether it's in the US, Great Britain, China, all these studies show they have a shortened life expectancy. They have a higher cardiovascular risk profile, and the cancer profile is at least twice what it is for non obese individual.
Allan [00:55:36]:
So doctor Langhi, I define wellness as being the healthiest, fittest, and happiest you can be. What are 3 strategies or tactics to get and stay well?
Dr. Stewart Lonky [00:55:46]:
From me from my point Yeah. Of view?
Allan [00:55:48]:
Yeah. Absolutely. That's why I'm asking you.
Dr. Stewart Lonky [00:55:50]:
First of all, accept yourself. I think that's the most important thing. People who don't accept it. So okay. I'm I'm I'm overweight. I'm personally overweight. I'm not obese, but I'm overweight. I would love to get rid of more pounds.
Dr. Stewart Lonky [00:56:09]:
Am I gonna go on a diet? No. I'm I'm going to continue to use the strategies that I mentioned. So be happy with yourself. Number 2, diminish the number of chemical products that you consume. And I mean, read labels, not the calories. Look at the ingredients. All those chemicals. If you can't yeah.
Dr. Stewart Lonky [00:56:36]:
Sodium chloride is okay. That's salt. It could be too much salt, but that's that's that's the number. The number 2 thing is read labels and understand that these are chemicals that really don't do anything great for you. And, number 3, I think that eating fresh food from, you know, to achieve wellness and having a a plan, an exercise plan that goes together for me. And that's how you achieve that happiness and wellness.
Allan [00:57:13]:
Thank you. Doctor Lonky, if someone wanted to learn more about you and your book, Outsmarting Obesity, where would you like for me to send them?
Dr. Stewart Lonky [00:57:22]:
Obviously, it's it's available on Amazon now for preorder. It will be out on the on 10th September, in bookstores. They can go to my website, doctorlarke.com. That's probably the best place to go. I'm on Twitter and I'm on Facebook. There's Doctor Lonky. I'm all on, LinkedIn, which is more professional, but still fairly active. But I would ask them to go to the website first and, that'll link you to all the other all the other places, and you can order the book there.
Allan [00:57:55]:
Excellent. You can go to 40plusfitnesspodcast.comforward/659, and I'll be sure to have the links there. Doctor Langhi, thank you so much for being a part of 40+ Fitness.
Dr. Stewart Lonky [00:58:07]:
Allan, thank you for inviting me. Been a pleasure.
Allan [00:58:11]:
Welcome back, Rachel.
Rachel [00:58:12]:
Hey, Allan. That was an amazing interview. I mean, there's just so many big things that we could talk about. I can't even imagine reading his book. I'm sure it was incredible to get through. But my goodness. I mean, so much has changed. The obesity rate's going up.
Rachel [00:58:28]:
We know more about fat as a working for you or against you. I mean, just it's just overwhelming.
Allan [00:58:34]:
Yeah. Well, this is this is the book where I I learned that there's a 1,000,000,000 obese people on the planet, which I just thought was you know, when it first hit me, I'm like, well, that's insane. And then I It is. Think, well, the United States has probably 20% of them, which is true. And it's not just an adult thing anymore.
Rachel [00:58:52]:
No. Younger and younger. Yeah.
Allan [00:58:54]:
And so, yeah, this is a problem. And, you know, a lot of people will just say, well, it's just calories. You know, if you just do the do the things, if you just do the things, and they don't recognize that there are all of these other aspects to why we're carrying this extra extra fat that have absolutely nothing to do with what we're eating or when we're eating or how much we're eating. Some people are just going to have this propensity to store more fat because of the other things that are going on, that they haven't addressed yet. But a core thing I wanted to get into with you. We were talking offline a minute ago, is that I think a lot of people, like, look at fat and say, oh, fat bad. You know?
Rachel [00:59:38]:
Right. Yeah.
Allan [00:59:39]:
You know, insulin bad. And it's not that simple. Fat is an organ. It has specific purposes in our body, and so we need some fat. We need an amount, a healthy amount of fat. So it we we can't go out at that. And then, you know, they for a while, they're well, they they still did. There are 2 basic types of fat.
Allan [01:00:00]:
There's brown fat, and there's white fat. And so we know, like, babies are born with more more of the brown fat, and that helps them stay warm, and it helps do some other things for them. As we get older, we end up with, you know, more white fat. And so that's the fat and the visceral fat. So, you know, they're they've labeled fat to try to lead us down the line of saying this is the good fat and that's the bad fat. But the point that's the point being, though, is I think people just say fat is fat is bad.
Rachel [01:00:26]:
Bad is bad. Yep.
Allan [01:00:27]:
Yeah. And and and it's a little bit more complex than that.
Rachel [01:00:30]:
It is. Oh, it is. And we were talking about the chemicals all around us. It's not simply what you eat or how much you exercise. We're exposed to all these different, chemicals in our environment that, you know, it's it's they could play a big role as to how healthy we are overall or how much fat that we manage on a day to day basis. I mean, it's concerning sometimes how many chemicals we are exposed to on a daily basis and what role it can play.
Allan [01:01:00]:
Yeah. I mean, you know, something as simple as as buying a new couch, Mhmm. And and the chemicals that they use to make it flame retardant. Are are off gassing in your in your house or apartment. Mhmm. Those could potentially be chemicals that will cause your body to want to store more fat. Mhmm. And one of the things that happens in the body is that the liver, which is primarily responsible for dealing with these chemicals that we're intaking, it's a pretty smart organ.
Allan [01:01:30]:
And so it can clean. It can do its job. But when it's overwhelmed, it has it has a bypass. And the bypass is to store the stuff in fat. And so for it to do its job, you may need to store more fat, to store more chemicals, because the liver's overwhelmed. And so it's just this balance of saying, okay, yes, nutrition is important for weight loss. We know movement is important to aid in weight loss. We know sleep is important to aid in weight loss.
Allan [01:02:01]:
And we know stress management is important for managing weight loss. And now there's a whole nother list of things that are also important. You need to be, Look at what chemicals are you and hormones and things you're exposed to. What's in your household cleaners? What's in your personal care products? I mean, you might love, love, love that face cream. Mhmm. But what's in it that could be a problem for you? And then that's when you kick in his his Ape acronym. So you accept that that face cream is bad for you.
Rachel [01:02:33]:
Mhmm.
Allan [01:02:34]:
Okay. You might love the way it looks. It makes your face look, your skin feel. But if it's causing you to put on body fat Mhmm. Then you have to come to terms with that, accept it, identify that that's what it is. Mhmm. Stop using it. You know? Yeah.
Allan [01:02:51]:
Find a find a face cream that doesn't have that ingredient in it, and, you know, maybe it won't work as well.
Rachel [01:02:57]:
You know? But Think about all the things you're exposed to on a daily basis. I mean, from your toothpaste in the morning, soaps, your shampoos, the makeups, of course. If you're cleaning the counter with whatever product you're cleaning the counter with. If you happen to have a nickel allergy, you probably shouldn't be drinking out of those really expensive insulated metal cups because then you're could be exposing your not just your lips and your your mouth, your palate, but also you're exposing your your insides to the nickel and and those metals. Plasticware, I drink I drink out a lot of plastic bottles when I'm on a run. I mean, just all day long, there's just all these things that you may not consider, as having an exposure to a chemical, but they're there.
Allan [01:03:44]:
Yeah. And so one of the big takeaways from the book, and, you know, because, again, he's a scientist. He's he's looking at this from a very specific point of view. Mhmm. And he's recognizing that this isn't it it is, but it it isn't just an individual problem.
Rachel [01:04:00]:
Mhmm.
Allan [01:04:00]:
There's going to have to be global, solutions to some of these problems like plastics and personal care products. And you see some of it. The European Union and Canada are a lot more stringent on what it allows to exist, for their people. United States is a little bit more lax in what's out there, so we're exposed probably to a lot more.
Rachel [01:04:26]:
Yeah.
Allan [01:04:27]:
And so it's just recognizing that this is out there. You can't totally eliminate all of it. We're just Mhmm. Any individual be impossible. But the more of those things that you're able to knock down and, you know, of course, do the do the core four first, your nutrition, your your movement, your sleep, and your stress. And then if that's not moving the needle enough for you, then you wanna start looking at other things that might be going on, like chemical exposures, hormone exposures Yeah. And the quality of, you know, and the quality of a lot of the foods and things that you're doing. So For sure.
Allan [01:05:02]:
You know, if you live in a city and, you know, there's lots of cars and you're running around, there's a lot of, you know, chemicals that are in the air that you're just running through. Oh, for sure. I used to hate running in the city. I I much prefer to run-in the country. Mhmm. It's it's it's nicer.
Rachel [01:05:18]:
It is.
Allan [01:05:19]:
But, you know, you are where you are. And so there are things that are gonna be outside your control, but then True. A lot of this is. And so this is this book's an opportunity for you to kinda go through and start doing that research that you can know. Okay. This is in this thing, and I should not be eating this. This is in this thing. I should not be putting this on my skin.
Rachel [01:05:39]:
Sure.
Allan [01:05:40]:
And then you can begin to eliminate some of those things or get filters to address some of those things so that it's not such a huge problem for you Mhmm. And you're gonna be better off for it.
Rachel [01:05:51]:
That sounds really great. His book is aptly titled, Outsmarting Obesity, because it is not just the easy things. It's not just anything. It is definitely a little complicated at times.
Allan [01:06:03]:
It can be. But start start with the big four. Mhmm. And then when you're when you're getting into this and then you wanna take it to the next level, this is a good book to get you primed on how to start that investigation.
Rachel [01:06:15]:
That sounds great. Amazing.
Allan [01:06:17]:
Alright. Well, I'll talk to you next week. Take care. You too.
Rachel [01:06:20]:
Thanks.
Patreons
The following listeners have sponsored this show by pledging on our Patreon Page:
| – Anne Lynch | – Ken McQuade | – Leigh Tanner |
| – Eliza Lamb | – John Dachauer | – Tim Alexander |
Thank you!
Another episode you may enjoy
July 30, 2024
- in solo show , weight loss by allan
Strategies for losing those last 10-15 pounds
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Introduction
On episode 653 of the 40+ Fitness Podcast, we discuss strategies for losing those last 10-15 pounds (or losing weight whenever you feel stuck).
Episode Notes
1. Allan's Personal Experience and Lifestyle Changes
– Overworking, excessive exercise, and high stress levels
– Transition from intense cardio to strength training and morning walks
– Adjusting sleep patterns and finding a beneficial walking route
– Incorporating resistance training in the afternoon
2. Body's Natural Ranges and Weight Management
– Body's functions within set ranges for health
– Weight loss triggers the body's survival instincts
– Muscle mass's impact on calorie burning
3. Factors Affecting Body Function and Weight Loss
– Nutrition, movement, stress, and sleep as key factors
– Scarcity influencing fat conservation
– Stress levels hindering weight loss
4. Model Life Concept: Unconscious Habits and Influences
– Unconscious eating habits
– Incorrect workout intensity and data
– Impact of stress and changes in sleep
– Negative self-talk
5. Tips for Addressing Lifestyle Factors
– Journaling and logging lifestyle factors
– Balancing sleep, movement, and cortisol levels
– Learning new approaches to weight loss
– Seeking help and using data for decision-making
6. Importance of Data and Individualized Approaches
– Using data for health and wellness decisions
– Tailoring approaches based on circumstances and hormone levels
– Potential need for unconventional strategies
– Differences in weight loss strategies for men and women
7. Building a Positive Relationship with Oneself
– Impact of negative inner dialogue on progress
– Building self-love and motivation
8. Misconceptions and Lack of Awareness
– Misinformation about healthy eating
– Overestimation of healthy eating habits
– Lack of awareness about exercise efficiency, recovery, and stress impact
9. Quality of Sleep and Unknowing Aspects of Modern Lifestyle
– Importance of sleep quality
– Impact of negative inner dialogue on behavior
– Recognizing and addressing areas of unknowing in modern lifestyle
10. Summary
– Allan and Rachel's personal experiences
– Introduction to the main theme of breaking weight loss plateaus
– Discussion on the body's survival instinct and set point
Patreons
The following listeners have sponsored this show by pledging on our Patreon Page:
| – Anne Lynch | – Ken McQuade | – Leigh Tanner |
| – Eliza Lamb | – John Dachauer | – Tim Alexander |
Thank you!
Another episode you may enjoy
July 23, 2024
- in solo show , weight loss by allan
How to design your perfect mobility workout over 40
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Introduction
On this episode, we discuss how to design your perfect mobility workout.
Episode Notes
Patreons
The following listeners have sponsored this show by pledging on our Patreon Page:
| – Anne Lynch | – Ken McQuade | – Leigh Tanner |
| – Eliza Lamb | – John Dachauer | – Tim Alexander |
Thank you!
Another episode you may enjoy
June 18, 2024
- in fitness , health , solo show , weight loss by allan
Is Your Why Big Enough?
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Introduction
Episode Notes
Patreons
The following listeners have sponsored this show by pledging on our Patreon Page:
| – Anne Lynch | – Ken McQuade | – Leigh Tanner |
| – Eliza Lamb | – John Dachauer | – Tim Alexander |
Thank you!
Another episode you may enjoy
April 23, 2024
- in guest/interview , health , weight loss by allan
Ditch the diet adopt a foodframe with Risa Groux
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Introduction
On episode 639 of the 40+ Fitness Podcast, we meet Risa Groux and discuss her book, Foodframe: Diet is a Four-Letter Word.
Episode Notes
Introduction to Risa Groux and her Book Food Frame: Diet is a 4-Letter Word
– Risa Groux's perspective on healthy eating as a customized “eating lifestyle” rather than a “diet”
– The shortcomings of traditional diets and the need for a holistic approach to wellness
– Introduction to functional nutrition based on prevention, root cause analysis, interconnected body systems, and data-driven diagnostics
– Discussion on thyroid health and the complexity of thyroid function
Mindset and Nutritional Essential for Ultimate Health
– The importance of mindset for motivation and driving desire for rewards
– The essential components of quality nutrition: protein, fat, and fiber
Lifestyle Factors for Well-Being
– Emphasizing lifestyle factors such as movement, adequate sleep, stress reduction, unplugging, finding happiness, laughter, nature, and connecting with people for overall well-being
Risa Groux's Foodframe Methodology
– Introduction to the six foodframes: autoimmune protocol, Low lectin, Low fodmap, keto, paleo, and vegan, and the specific dietary restrictions and benefits tailored to different health conditions
– Discussion on individual efforts to support thyroid health, including dietary and lifestyle changes
Genetic Testing and Adequate Nutrition
– The use of genetic testing to determine dietary suitability, particularly for the keto diet
– Emphasizing the importance of real, non-processed foods and eating a lot of plants
Strategies and Tactics for Achieving and Maintaining Wellness
– Risa Groux's three suggested strategies or tactics to achieve and maintain wellness
Stool Testing and RGN Detox Program
– Discussion on Risa Groux's personal experience with finding the root cause of health issues through a stool test
– The significance and implications of stool testing on overall health
– Explanation of the RGN detox program for gentle liver detoxification and wellness, not based on starvation diet
Misconceptions About Detox and Cleanse Methods
– Addressing misconceptions about detox and cleanse methods
– The significance of adopting a dietary lifestyle change for wellness beyond weight loss
You can purchase Risa's Book, Foodframe on Amazon.
Patreons
The following listeners have sponsored this show by pledging on our Patreon Page:
| – Anne Lynch | – Ken McQuade | – Leigh Tanner |
| – Eliza Lamb | – John Dachauer | – Tim Alexander |
Thank you!
Another episode you may enjoy
October 31, 2023
- in guest/interview , weight loss by allan
Are the new weight loss meds right for you with Sergio Padron
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On episode 614 of the 40+ Fitness, we bring on the CEO of MD Exam and discuss the new weight loss drugs that have been the recent craze.
Transcript
Let's Say Hello
[00:02:13.510] – Allan
Hey, Ras. How are you doing?
[00:02:15.600] – Rachel
Hey, good Allan, how are you today?
[00:02:17.900] – Allan
I'm good. Glad to get into this week. We got a lot going on here. Just some fun stuff or should be fun.
[00:02:24.510] – Allan
We had a chili cook off this weekend.
[00:02:26.730] – Rachel
Oh, fun.
[00:02:27.900] – Allan
Well, it could have been. It could have been.
[00:02:30.030] – Rachel
Oh, no.
[00:02:31.410] – Allan
Well, no. Okay. I was responsible for the chili, and I really put a lot into the chili. In fact, if you know me okay, guess what? There was nothing out of a jar box can.
[00:02:46.630] – Rachel
Good.
[00:02:48.150] – Allan
It was from scratch all the way through. Okay.
[00:02:51.340] – Rachel
Awesome.
[00:02:51.720] – Allan
Everything was all the way through. There were no cans.
[00:02:53.920] – Allan
Only thing that was in a can was the beer. I do use some beer, some dark beer in there. And that did come from a can.
[00:03:01.360] – Allan
But that's all that came from a can. All the tomatoes. I made my own tomato sauce beforehand. I had everything cut up, ready to go. And the folks that we hang out with here, they're a little bit more on the party side. So they just wanted this to be a big party. And so they were busier partying than they were focused on the fact that there was a second competition besides the best booth. And so they were so dedicated to best Booth that everything else just sort of got tossed to the side.
[00:03:34.880] – Allan
So we did win best, Booth. I had very little to do with that other than wearing a costume that was hot and comfortable for about 3 hours, but it was one of those things, so I didn't place still had a great chili. I've got some leftovers, so that's good. But it's just one of those things when you, I guess, hindsight being 2020, if you care about something, then you want to make sure that it's a no lose proposition, set the odds in your favor.
[00:04:02.670] – Allan
And being a part of this group was definitely not putting the odds of winning the chili competition in my favor.
[00:04:10.660] – Rachel
oh, no.
[00:04:11.870] – Allan
Yeah. Winning the booth. Absolutely. These guys were handing out fireball jello shots and everything else, which I don't know if you've ever tasted a lot of cinnamon at one time.
[00:04:21.800] – Allan
Anything you eat after it. Yeah.
[00:04:26.070] – Rachel
Oh, no.
[00:04:28.390] – Allan
Yeah. That was the impression people had of my chili, was, OOH, this doesn't go very well with fireball. Anyway, so it was what it was. It's over.
[00:04:40.350] – Allan
I learned from it. Move on. I had a good time otherwise, and yeah, go on. And then I do want to say something. I am going to be on a kind of a panel thing. It's a summit.
[00:04:54.130] – Allan
And it's called the Women's Strength Summit. Okay.
[00:04:59.180] – Allan
And the title of this, or basically the theme of this, is Women Stronger with Age. At least that's my theme as I go into my part of it. And so this is going to be on November 2, I believe it's going to be somewhere around 10:30 11:30 on that day, I'll be being interviewed live, and there'll be a Q and A. It's Amanda Mackie that's putting this all together. And so if you're interested in getting it, I believe it's completely free. It's on November 2. I think she may be recording it. You may have to pay a little bit just to have access to the recordings, but I will be on the Women's Strength Summit, and you can learn more at 40plusfitnesspodcast.com/amanda, again, that's 40plusfitnesspodcast.com/amanda, that will take you to the page where you can get more information about the Women's Strength Summit. And as I said, I'm going to be one of the key speakers there going on sometime midmorning, so you can check that out. And again, it's 40plusfitnesspodcast.com/amanda.
[00:06:01.230] – Rachel
Sweet. That sounds awesome.
[00:06:02.980] – Allan
Yeah. So what's going on there?
[00:06:04.950] – Rachel
Well, I think you planted the seed with chili, Allan. So, over the weekend, we made a huge patch of chili ourselves, and we've enjoyed it over the weekend. And I've put a bunch in the freezer so I can pull it out throughout the winter. That's the fun part about making chili, is you can overdo it, freeze it, and it's there when you need it. When it's super cold up here in the wintertime.
[00:06:26.660] – Allan
Food prep. I love it.
[00:06:28.670] – Rachel
Yes. It was awesome. Thanks for the idea.
[00:06:31.400] – Allan
Well, good. All right, so are we ready to have a conversation about these new weight loss drugs?
[00:06:40.290] – Rachel
Sure.
Interview
[00:06:58.790] – Allan
Sergio, welcome to 40+ Fitness.
[00:07:01.600] – Sergio
Pleasure to meet you, Allan. Thank you very much.
[00:07:03.990] – Allan
I'm really excited to have this conversation with you today because this topic, some of the medications, some of the things we're going to talk about today, I'm going to call them medications only because that's my vernacular and you're probably going to correct me later. But we can talk about what they are and why they're effective. But I want to talk about these because they're becoming more and more prominent. There's more and more people who are being introduced to them. I mentioned it to my wife today, and she says, well, what is that? And then when I started talking, she says, oh, that's the wigobi stuff. I'm like, yeah, that's what that is. So it's starting to kind of bubble up, and a lot of people are seeing it.
[00:07:39.220] – Allan
And I think for a lot of people, it looks like, wow, this could just be the magic thing. I don't have to exercise, I don't have to eat right. I can just take shots, and there I am. But it's much more than that. But there's a lot of value here. And so your company, MD Exam, I got on the site kind of went out there. You have kind of a quiz, it's a longer quiz that really does help someone narrow down where they stand in this. And you don't just go at this with one hammer, solves all problems. You have different levels and different things that people can choose and look at from their particular needs, not just one size fits all. And I really appreciate that because I think too many times people think, oh, there's one solution, there's one answer for me. I'm going to do what everybody else does. But you've broken it down on your website that there are particular reasons that you may or may not want to use a different approach, and you've kind of lined that out in your website.
[00:08:31.540] – Allan
So the first thing I want to kind of get into is, let's talk about these things, Ozempic, Wegovy and Rybelsus.
[00:08:42.070] – Allan
Yeah.
[00:08:42.660] – Allan
Now, those are one type of product. And they're built around a product called Simaglutide.
[00:08:49.830] – Sergio
That's correct.
[00:08:50.870] – Allan
Okay. Yeah. I'm not really good with medical terms.
[00:08:54.570] – Sergio
I'm not a doctor. I'm not a clinician. I'm just an entrepreneur with some very smart medical people around me.
[00:09:01.700] – Allan
Yeah. So let's talk about what those are and what they're doing for us.
[00:09:07.150] – Sergio
Okay, perfect. So let me jump into that real quick.
[00:09:09.390] – Sergio
So one of the biggest things that we try to do at MD exam is make sure that if you're coming to us to lose weight, first and foremost, let's not jump into the game about losing weight because it's a fad.
[00:09:22.450] – Sergio
We got to lose weight because you want to lose weight, you need to make a change in your life. A lot of people and I say this because my education level in this is what's kept me in this business long term wise.
[00:09:33.490] – Sergio
We're up and fighting against a lot of people that need to understand because there's a lot of questions. You see them everywhere. It's like, what is this? What does it do? How does it work?
[00:09:41.610] – Sergio
Semiglutide triggers GLP one, which is a gastric like peptide, which what it does is it sends and we're doing this in layman's terms. You eat as soon as you got glucose, sugar goes into your body. Your body tears it down, breaks it down. It identifies what type of sugar goes into your body, common or simple. And we go down two different routes. One of the routes it does is. It triggers and goes into your stomach. And it triggers the incontinent hormone, the GLP one. And what that does is it sends the trigger to your brain mentally wise when you're full, when you've eaten enough and it says, hey, Sergio, stop eating, you're full. And what happens?
[00:10:20.440] – Sergio
You know how America is. We eat till, hey, you get a plate of food, you eat it.
[00:10:26.060] – Allan
Starving kids in India. You know
[00:10:27.770] – Sergio
absolutely. You can't eat anything on the and that'S good and bad. But there's something that has to be taught here, which is how much food is good for us? How much calorie intake is good for us? And that's a whole nother topic because 2400 calorie intake for females are like 26 to 2000 for males at the age of 30.
[00:10:47.790] – Sergio
If you follow that rule, which is like the healthy, you fall to what America is obese.
[00:10:53.420] – Sergio
Almost 80 plus percent of America is overweight. Obesity has over, tipping 46%. The biggest epidemic right now in America is child obesity.
[00:11:04.450] – Sergio
That's got to start with education, Allan. And that's what we're here to do. We're here to educate and help people.
[00:11:10.380] – Sergio
A lot of people say, hey, this is compounded, this is this and that. I think we need to understand I'm not here to fight big pharma by any means. I'm here to educate people, help people get this what they want to call medication with a polypeptide. Let's be realistic.
[00:11:26.500] – Sergio
I am a patent holder. Our company, we do have a chemical company, we are a patent holder or a patent holder 16,700. And we're in that range there.
[00:11:34.110] – Sergio
So you can look us up if you want to find out. So we've gone the level, we've gone the extra by the way, we do have 1250 state licensed doctors on board. We have eight nurses, armps, Or, RNS, three clinicians, and we have a staff behind us to try to support as much as we can to everyone who joins us, because my goal is to follow. If we could help them lose weight by making changes that they have to make every day with either one of the two products. Let's make sure everyone understands wegovy and ozempic are the same medication that is Semiglutide. It was created so that a doctor could never be charged I'm calling a spade of spade here.
[00:12:20.380] – Sergio
I'm sorry, can never be charged for a whistleblower process class action lawsuit, which we saw in the past.
[00:12:27.710] – Sergio
Right? What was the biggest side effect to this test for diabetics was weight loss. So if doctors were going to write a weight loss medication script, let's create and write it to Wegovy. But Wegovy did not have the $25 copay. Only Ozempic did.
[00:12:45.800] – Sergio
So if you don't have the $25 coverage because you don't qualify for pre-diabetic or diabetic, you didn't have access to this. And that's where companies like myself step in, and we have other competitors that have stepped in, and we're all trying to do the right thing at the end of the day. Our insurance companies are being really battered in the space, and I want to make sure that everyone has access to it.
[00:13:11.390] – Sergio
Why is it so expensive? This is one $1600 or charging our insurance companies, and this isn't what this conversation is about. My conversation here is our company slogan is lose weight, feel great.
[00:13:25.270] – Sergio
So there is today a product on the market in Semiglutide that works on seven and a half out of ten people that will help you address what has never touched the US market before. A product that works okay,
[00:13:41.350] – Allan
just to take a step back to help folks. A polypeptide, if you don't know, is basically a series of amino acids. And basically it's in a structure that functioned very much like a particular type of hormone. It may be missing a piece or something like that, but it still generally functions. So when he's talked about hormones and he's talked about these, that's basically what's happening, is you're communicating to your brain that you're already full.
[00:14:06.350] – Sergio
That's correct.
[00:14:07.630] – Sergio
And that's where it starts. So that works pretty well. We see on, like I said, seven to ten out of ten people. And what happens? Everyone works a little different. Some people feel it in the first week. Some people feel it at week three. But we monitor our patients by week three to four. If you're not feeling that little change. And everyone's a little different. This has nothing to do with weight, size, color, gender. I've seen it all. I've seen someone who's taken quarter milligram too much and has had a side effect, what you want to call the half life of this, for every ten units, seven days, had a 22 day uncomfortable. The only way to fix it you need water.
[00:14:54.610] – Sergio
Water is the only way this works. And then I've had people who've accidentally taken a whole milligram CC. And you know what? How do you feel, Mary?
[00:15:03.400] – Sergio
I feel fine. Perfect. Tomorrow, Mary, you're going to get a phone call from one of our nurses to follow up. Make sure. I'm fine, right? Absolutely. My biggest thing in this, there are no shortcuts. As you know, Allan, you yourself, being a trainer in the space, I tell and I preach. I've hired every single one of my employees. We do believe in a culture here. My culture is about exercise.
[00:15:24.630] – Sergio
There is no magic pill. This thing about fentermine and these other past medications, there is no quick solution to losing weight. It didn't come overnight, and it doesn't.
[00:15:36.580] – Sergio
Like I tell everyone, I can help anybody lose weight. My goal isn't just to help you lose weight.
[00:15:40.430] – Sergio
It's to help you keep it off. That's the key. And that's where the habits have to be created.
[00:15:46.360] – Allan
Yeah. And we're going to dive a little bit into nutrition and exercise later. So basically, if someone's not hungry, then they're obviously not as interested in eating, so they eat a little less or eat less, they start to lose some weight.
[00:16:01.320] – Allan
Now, there's a couple of different things that I've heard about it. Some of these are relatively rare, some are a little bit more common. So the rare one would be that there's some issues with your stomach and you don't tolerate it well, and that could cause a little bit of problems, and even if you stop taking it, potentially little problems down the line.
[00:16:19.550] – Allan
Could we talk about that? And then the other side of it. Which, again, I think we'll get into with the nutrition and exercise, is if you're not eating enough, if you actually tried to just starve yourself and not eat at all, you're not just going to lose body fat, but you're also going to lose lean muscle mass and potentially bone density and some other things.
[00:16:37.860] – Allan
So let's talk about kind of the problem with the stomach first, and then we'll pivot over and start talking about muscle mass and lean body mass.
[00:16:48.000] – Sergio
Perfect. And let me jump into and that's a great topic. I live with it.
[00:16:51.190] – Sergio
I suffer from this the stomach side issues. So if you starve your body and a lot of Americans suffer from very simple gas. Gas is created from the lack of food sometimes, and I could go into some more medical terminology, but let's make it simple. A lot of times when you don't eat a lot, if you don't eat food or eat the wrong foods because there's a restriction of intake or wanting tea, it can create all sorts of gastric, little issues in your stomach and your intestines. And that's where it starts.
[00:17:22.340] – Sergio
Okay? I've preached to people always, you have to put a little something in your stomach. People say, I can't eat. I can't eat. You need to find a little protein bar. You know, they'll find a little something.
[00:17:32.100] – Sergio
Because that's what you get is that a common side effect for everybody? Negative it's not. Between that and the headaches. Those are typically the two biggest nausea is typically the first and headaches are the second.
[00:17:44.480] – Sergio
The biggest thing is what we try to do is make sure is how much water are you drinking? Realistically the majority of the time people are not drinking enough water. And if you want to ask me on how much water do you need to drink as an individual you need to make sure when you go to the restroom and you do number one it comes out clear. If you're taking vitamins it's one thing. But people understand it. You need to be hydrated.
[00:18:09.920] – Sergio
Come on. Because hydration also takes a big effect on how your stomach functions and your intestinal functions. And then that goes into a lot of what you've been hearing out a lot of stuff about stomach paralysis and this and that. How many subjects are we talking about? We're talking about feeding millions of people here. We're not talking about deaths. We're talking about losing weight is not easy. It's not fun. It's a challenge. It's a lifestyle. Doesn't come overnight. That's where the education comes in here.
[00:18:39.740] – Sergio
The education is critical to understand. I tell people all the time don't come in here to I want to lose weight in 30 days. We're not the right program for you. I see it in our you know we do some very interesting meetings and pull out these clouds and we get all the stuff like I took a shot last week I didn't lose any weight.
[00:19:00.520] – Sergio
But on the contrary we do have people that say hey I took a shot last week and lost nine pounds. I have thousands of that's.
[00:19:10.850] – Allan
That's kind of point is everybody react differently.
[00:19:14.210] – Sergio
I'm scared of those Allan by the way. I'm scared of those because those are the people that really they got to work at making sure that hey this wasn't magic. It's just like everyone's body's different and realize that because your body was affected a little different on how you break down this peptide inside your body and how it affects your peptide. That's the key to understanding.
[00:19:36.010] – Sergio
And that's where we are trying to different. And as we grow our business that's where we are leading to.
[00:19:42.330] – Allan
And so at MD exam they're going to have access to nurses and doctors to be having these conversations of I'm feeling this, this is going on. And they're going to get that guidance and education.
[00:19:52.910] – Sergio
Yes sir. That's correct.
[00:19:54.850] – Allan
Cool. Now there's another product and this is sort of what you I guess you kind of call this. This is the ultimate one. Okay. So this is the newer one I think. I think it's newer but they kind of came up around the same time.
[00:20:05.330] – Allan
And it's called Manjaro.
[00:20:07.400] – Sergio
Yes sir.
[00:20:08.420] – Allan
Okay. And this is a different peptide polypeptide it's called Tirzepatide and it so it works a little differently. Can you talk a little bit about that one and why that one would be a little bit more of an intense treatment.
[00:20:24.630] – Sergio
Okay. So as we know everyone's hitting immediately. How do I take that shortcut? How do I get to that shortcut you know?
[00:20:33.200] – Allan
Oh right. And I'm telling not to take the shortcut, but I'm just saying it's just knowing that there's a higher level treatment. And this is not about I hear I hear tons about how this is the biggest thing that's hit LA in forever because you're about to do a photo shoot and you want to drop those nine pounds and, well, that actress or that model did it. It can seem like that because that's how some people are going to use it. But the reality of it we're a health and fitness show and the principle being is if you're really struggling with obesity and the other comorbidities that come along with it, this is a tool.
[00:21:11.190] – Allan
And so knowing the tool and knowing what the pluses and minuses are of a tool is valuable.
[00:21:18.210] – Allan
You don't want to take a hammer when you need a screwdriver. And I think that's the point is that maybe one of these is the screwdriver and the other is the hammer. But you've got to define what you're trying to accomplish.
[00:21:29.850] – Sergio
Well said. And let me jump in there because if you want let me give you a little bit of both so people understand how this works because I go through this all the time with people.
[00:21:39.600] – Sergio
And they think bigger is better. I think very few people understand this like I do. My sister in law is that person for FYI. So I had a past Christmas at my house with six of her friends that were not happy people.
[00:21:57.960] – Sergio
Why? Because my sister in law put them.They all want to lose weight. All qualified. She hit them up immediately with Manjoro tirzepatide.
[00:22:06.690] – Sergio
Okay. Two of them it worked on four of them were miserable at my house for Christmas Eve.
[00:22:12.820] – Sergio
I sat there and talked to them for a while.
[00:22:14.700] – Sergio
I love to hear feedback because the more I get the more I could help.
[00:22:17.560] – Sergio
So where are we going to go at this?
[00:22:19.340] – Sergio
Semaglutide is a one peptide, is a GLP one, tirzepatide which the brand name is Manjoro. It will be approved for weight loss. It is already on the books for approval. It is approved but it hasn't verbally been said.
[00:22:34.530] – Sergio
And you can look it up, you see it yourself. But that triggers two peptides, the GLP one which is the semaglutide and the GIP which is the gastric inhibitor peptide.
[00:22:45.750] – Sergio
Those two I'm going to go back down on what you said. It's the screwdriver versus the hammer.
[00:22:52.010] – Sergio
Okay. Great model. I love it there. We want to help people minimize their caloric intake, which is something else I'm going to talk about CRM which hasn't been spoken about in this space. Which is massive but we want to make sure that people have some food.
[00:23:08.080] – Sergio
Tirzepatide. It kills your hunger to the majority of people. Again, it's not the same on everybody.
[00:23:15.230] – Sergio
By week five in our program, if you haven't hit that four to six seven pound change or percentage in your weight loss, we typically move you to tirzepatide, and we've been very successful with about 90% of those. We do not allow anyone to start on Tirzepatide unless you come with an understanding or we have information that you already took it. So do people lie and try to get around it? Yes, absolutely. All the time.
[00:23:44.980] – Allan
Do I have no, people aren't going to lie.
[00:23:47.820] – Sergio
No. Why not?
[00:23:51.240] – Sergio
We do have a lot of famous people across the board.
[00:23:55.660] – Sergio
I talked to males and females, primarily females. I'm a person that's accessible. I want to help people.
[00:24:01.500] – Sergio
When people say, oh, you took my money, this is what happened.
[00:24:04.530] – Sergio
If there was so much business. What happened was when Nova NorDis pulled a $25 copay, everyone got backed up. Our company went from a three to four day delivery turnaround time after your consultation to a 55 day turnaround time. I'll take the blame for it. My setup just outgrew us real fast. We're there today and we're not only going to help as many people, but there's 144,000,000 Americans that need our help.
[00:24:31.100] – Sergio
How can we help them? Semaglutide and or tirzepatide today are expensive through big pharma, they're getting more and more economical. And a lot of know you do have to find out. Do your homework. Just don't buy it off the corner of the street. Buy from someone who has credibility.
[00:24:50.470] – Sergio
Our company is Legit script certified. You cannot just go buy your legit Script certification. That allows us to mass market as a pharmacy because we do have a physical pharmacy ourselves in Texas 503, a sterile pharmacy and a non sterile. We do specialize as well Allan in rapid dissolvables, ribelsis is a product that big pharma came out with. The problem is you have to take so much of it because it has to hit your stomach. We made a rapid dissolvable that's a couple other facilities in America making it because it helps people, because a lot of people that does it don't want the injection. They take a couple of these tablets daily. Dosage.
[00:25:30.290] – Allan
Yeah. I think that's a key point I missed before. I should have put that in the plan is that this is not just a shot. There are pill versions. There are oral versions of it as well. Okay, cool.
[00:25:40.350] – Allan
Now, up until now, kind of the final go to for someone who was obese was they'd go to their doctor and explain to their doctor they can't lose weight. And the doctors realize, okay, there is a fundamental problem here. They would go to bariatric surgery, lap bands, things of that nature. Surgery either to actually cut the stomach or to actually just put bands to restrict the size of the stomach. As a result, someone wasn't capable of eating as much.
[00:26:09.840] – Allan
And then that kind of got them to losing weight because they would eat a little bit and be full. And obviously, if they followed through with that, everything's cool.
[00:26:19.610] – Allan
But most people tend to eat a little bit more and a little bit more and a little bit more. They've still got the food issues and things like that. Can you kind of give us some of the pros and cons of these polypeptides relative to bariatric surgery?
[00:26:32.760] – Sergio
Absolutely. Okay, so two things here. Bariatric surgery will be going away. That'll be a thing in the past and the next. Technology here has taken tremendous leaps. AI, teaching big pharma the ability on how to create and manufacture medication at levels and speeds that we were never able to the next 60 months. Supposedly, there's about another 25 to 35 peptides in the works.
[00:27:03.990] – Sergio
And some of them are tIrzepatide is what we are seeing now. There's three others. Another one by Eli Lilly, two in phase, two by Pfizer, and there's somebody else. But almost every big pharmaceutical company in America's got a name brand, will have a product that will outdo anything bariatric surgery could ever do.
[00:27:24.610] – Sergio
So my answer to you, AlLan, this will be gone. But let me just say one more thing. This today is a very expensive product and or solution because the educational level I got to tip my hat to Nova NorDis. The educational level that they have put out on the market space is worldwide, is phenomenal, but they're also you've seen, they've become one of the most valued companies in this world overnight.
[00:27:50.970] – Sergio
But I will say one thing to this, is that if people don't understand that minimizing your caloric intake is an issue, we'll never get to the next level because you said it. You made a very good point. The bariatric surgery, where does it go? It's a lesson. You need to adapt your body to it.
[00:28:16.590] – Sergio
If you don't change those habits and. You don't make that effort, if you don'T make that lifestyle change, it's an issue. And let me go back to one thing you said. It's easy for me sometimes you may say to sit here and talk a lot about this. People say, oh, you don't know what it is because you're not overweight. Blah, blah, blah.
[00:28:34.510] – Sergio
I'll tell you one thing, my friend. I think the biggest thing in America is wearable depression. It's the number one mental health problem in America.
[00:28:43.410] – Sergio
You wear it 24 hours, seven days a week.
[00:28:47.110] – Sergio
Trust me, I'm out there to help people. People say, oh, you took my money.
[00:28:50.090] – Sergio
I give medication away all the time. If you can't afford it, I'll work with you. Our company works with you. You know what I'm saying? What I don't like and let me tell you one of the biggest thing that I do talking about bariatric surgery. Let's nip something in the butt real quick. I've had two patients in the last four months that are a 16 and a 17 year old female. Both parents have been ridiculed because in our state, you have to be 14 years old to have bariatric surgery. That's a big step for a parent to take for a child, a massive step. Those parents came to me, as I do have many other parents that have come to me. And I think the biggest thing that makes me smile in this business is.
[00:29:37.100] – Sergio
The smile that I put on people's faces when they see that their lives get changed by losing two pounds, five pounds, 40 pounds, whatever your goal is, it changes. These two females that came to us both came back almost all their weight. They've both been on a program here for about six day months, like seven months. The other one's almost done because the idea here is to wind yourself into a maintenance program.
[00:30:02.850] – Sergio
I don't believe in the philosophy, like, you should drive this up to the top. It doesn't work. And you're taking 2.4 milligrams. No, type one diabetics. We have two, three dozen type one diabetics that this is knocked out. This side. This I don't want to get into the medical side of this, but the bariatric surgery, if it's helped you out and there's people that have gotten beyond phenomenal success with it, so I'm not knocking it, but they do charge our insurances and tremendous amount of money. You put your body through a tremendous amount of hurt, okay?
[00:30:37.930] – Sergio
And that hurt comes from building tissue now inside your body. So now you are a person trying to cope with the recuperation of surgery. If you have you mentioned something earlier at the time of eating is critical.
[00:30:52.490] – Sergio
The cortisol, the fight or flight, the whole thing where's your body storing foods and blah, blah, blah. We go into all that.
[00:30:57.970] – Sergio
But there is a room everywhere to make this work. There's room for semaglutide, there's room for tirzepatide. Bariatric surgery is very tough. I don't want to take doctors'opinions away because I'm not a doctor. I'm sure there's many doctors who disagree with me and say, hey, no, you're wrong, Sergio.
[00:31:17.630] – Sergio
I'm not a doctor. But I do have some clinicians, and I understand this very well.
[00:31:24.830] – Sergio
I do know that this should be affordable to everyone. And Allan, I promise you this. In the next four to five years, the positive results we have from these two products alone and semaglutide will change the way people look at each other, the risk factor levels, cardiovascularly wise. And I tell you what's bothering everyone in America and all over the world.
[00:31:50.360] – Sergio
Is that when enough people take it and it minimizes their ability to eat or want to eat and makes them healthier, because it's proven everywhere they don't like that. Because for the first time in history, I think one month, these last couple of months, beverage sales are down. Food sales are down.
[00:32:11.370] – Sergio
When you touch the scales at a very small percentage, you don't like that. But five years from now this will be dirt cheap because the risk level, you want everybody on it, right? Your cardiac level has been proven now it increases by 25%. So what we're trying to do is help the person who could afford it.
[00:32:31.180] – Sergio
And help the person who can't by educating them one way or another. Our company does not bill insurances. We're a fee for service company only.
[00:32:39.860] – Sergio
But I will tell you this. I sell it as inexpensive as anybody in America. It's not because we sell a product. We're partnered with the ten largest 503 A and B pharmacies in America along as we own our. So it's critical for us to make this work.
[00:32:57.300] – Allan
So now again, I want to kind of bounce back to the concept of okay, I'm not eating or I'm not eating nearly as much as I used to. This makes nutrition really hard because we need vitamins and minerals from our food. We need essential amino acids, we need essential fats. These are things our body cannot make for itself. So we're going to need some level of nutrition.
[00:33:22.670] – Allan
How do we counsel someone to eat enough where they're getting a proper nutrition when quite frankly, they just don't feel hungry because they're reacting the way this polypeptide is encouraging them to react?
[00:33:39.910] – Sergio
Very good question. That is a very good question.
[00:33:42.650] – Sergio
And I think that's I'll be honest with you, I think that is very the trick. Tricky question, and I'll tell you why.
[00:33:49.870] – Sergio
Because we get all sorts of responses across the board. We have people that say, hey, I was doing great, everything was great and all of a sudden I just fell off the wagon.
[00:33:59.970] – Sergio
What do you mean? Well, some people's inabilities to eat caused some of the cons that we talked about before. So finding and understanding from the get go that you're going to have to find a way to change your eating habits and make sure they work because we do know where this next question is going to go to. If you don't eat properly, how do you make this effective?
[00:34:26.210] – Sergio
So much in the word that it's conducive for you that you're not tired. Because if you don't eat, you don't get the right nutritions. This is a snowball effect, right? Understand the end of the day, it'll be like, oh, I'm diet. So we do have to understand that. And I think it's one of our biggest things that we try to teach.
[00:34:42.490] – Sergio
And we're going to continue to teach. And finding people like yourselves and partnering up with everyone has a different way of thinking about how you are going to change this.
[00:34:52.590] – Sergio
People say, how do we know when and how everyone's different? But I will say something. I've been read and I try to do as much reading as possible. We have thrown out all sorts of stuff. Finding some type of protein bars, some type of bars, because they're available everywhere.
[00:35:08.760] – Sergio
These energy bars, protein bars, granola bars. They're crucial. They're crucial. I say these little bites, it's not eat it, I know it, I get it. Take a bite. Take a bite every couple of hours. Put a little timer every 2 hours, 120 minutes. No, you need to I get it. So we need to make those changes. Those are habits. Those are those couple of minute habits. It's the same thing. If you are not willing to exercise, I don't want you on this program.
[00:35:38.650] – Sergio
I don't. You're going to fail. I'm setting you up for failure. And that's where the nutrition comes in here, because let's get to that point. Let's get there and we'll deal with that. And that's critical here, because if you're not going to drink water and you're not going to do that part about exercise, and when I tell people exercise, I go very clear. When I tell people get up 15 minutes earlier, 20 minutes earlier, you don't need to join the gym. This is free.
[00:36:05.990] – Sergio
No, you don't understand. I'm 280 pounds. Not a problem. What do we got to do? How much do you do today? Where are your goals? I have people that have lost 120 pounds in a year with us and have been off now the program, for 90 days and have not gained but five, six pounds. We're doing all sorts of surveys, test. We are going to be running some interesting stuff now. So going back to your point and touching base on the nutritional factors, I think understanding that people like yourselves in education and knowledge about how do I continue to help myself while I'm on a program like this, and I say program that's sometimes taken the wrong way.
[00:36:42.450] – Allan
Yeah, quick question. This is just a curiosity question from my perspective, because one of the ways I've personally used and I've worked with various clients is on the low carb keto scale.
[00:36:54.870] – Sergio
And so it would seem to me if someone's not eating, they're effectively, let me say mimicking fasting. They are fasting, effectively. Do you find that your patients tend to get into ketosis? Is that where they end up from burning the body fat to have the energy and operate?
[00:37:12.830] – Sergio
You know what? That's a very good question. I'm not going to tell you yes or no. I've heard and seen some interesting results. We've seen, but I don't want to tell you yes on that that is true. Can they fall into it? Absolutely. Are we trying to identify, hey, what's the best way? Because remember, the way I feel and the way you feel and the way we both take our avenues is not right nor wrong. It's how you feel.
[00:37:36.930] – Sergio
I tell people if you're at a half, listen, let's go to the semaglutide route. Week one to week four is a quarter milligram. Week five to week nine or to week eight is a half milligram. Nine to twelve is a milligram 13 to 17 or 17 is one seven, and then two, four. That's what Big Pharma has seen great at. Okay, if I have a patient that's losing good weight at a half a milligram weekly, why am I moving him? No, because Big Pharma said so, and they're going to push it down your throat.
[00:38:10.340] – Sergio
No, that's where we step in and say no, because that's where we differentiate ourselves from it. So if I could tell somebody how and what to do, in a sense, we are putting all sorts of educational. We have recipes, we have all sorts of stuff that we've putting in our portal to help people on the nutritional side. But I think more than anything, it's understanding, hey, what you possibly could endure. Starting this little program. Because I think everyone's mindset's got to be set for the following hour. And how long are you going to take this for?
[00:38:42.220] – Sergio
That's something I tell people, you're not on this for life. I personally tell people, this is a four to six month window. It all depends on where you're at. So everyone might be a little different. If it's got to be an eight month window, that's fine. But I've had some people say, I quit. I stopped. Why? Guy down the street, Barber, said I lost 26 pounds in seven weeks. I freaked out. I get it. What do you have?
[00:39:11.490] – Allan
So let's take a step, because I really appreciated that you mentioned exercise. I talked offline a little bit, and you said you're an athlete. And we both agreed that even though you might not be competing at an elite level, we're all athletes and living the life that we're trying to live and the fitness level that we need for our own selves. But one of the struggles that I have and we see this with starvation studies, we see this with individuals who try to lose weight too quick, is they tend to jettison a good bit of muscle at the same time that they're getting rid of the body fat. So they're losing lean muscle mass, and in some cases, that could even be bone density. So they're weighing less, but they're not losing what they thought they were losing. They're losing both. And so I see exercise and nutrition as critical components to make sure that this weight loss is geared more towards body fat than toward the whole body.
[00:40:08.760] – Allan
What exercises do you think someone should be doing while they're going through this that will give them the best opportunity to lose what they actually want to lose, which is body fat, to get the right health outcome and actually end up stronger, better fitter when this is all said and done?
[00:40:27.030] – Sergio
Very good question. So you started off right out you nailed it right off the head. I think we're all athletes in this. This isn't you. This is everyone being an athlete. This is the journey of life.
[00:40:36.730] – Sergio
This is getting up in the morning and wanting to challenge it. And that's how I say it starts in the morning. It's an everyday thing. We've seen it. Everybody's challenges are different. Everyone's lives are different. But exercise must be a critical thing. When I tell people about exercise, I make it simple. I don't want you to go join the gym if you can God bless you. That doesn't mean anything. It doesn't mean you're going to be lose weight faster or quicker. It's the determination you have every day to spend those extra few minutes and let's go into something about exercising.
[00:41:06.390] – Sergio
You lose too much weight. What you lose in muscle density, it's very true. A little different for everybody. But two things you must understand. I talked about the components of nutrients and kind of the energy bars or protein bars and that same thing with the smoothies and shakes like that. Those are also really good ones because you can put all sorts of stuff in that and you don't need a big shake.
[00:41:29.860] – Sergio
You need a shake. And that's a meal supplement to a lot of this. But protein, the right intake. Let me say something real quick. Eating at home is critical, my friend. Eating at home is critical. I travel this country all the time. There's fast food on every corner everywhere. It's easy to eat fast food nowadays. I know it's tough when people say. Oh, you don't understand what it costs. I get it. I get it.
[00:41:57.740] – Sergio
You know what our program cost to purchase $5.66 a day for a 90 day program? I promise you I'm trying to help you out. The amount of people that go out and spend $7 $10 on coffee a day is ridiculous. It's hard to eat at home all the time.
[00:42:16.780] – Sergio
People don't want to come home and cook. People want to make life a lot easier.
[00:42:20.930] – Sergio
And that's part of the challenge in losing weight. How do you break those habits? How do you change those habits? Losing body fat and muscle mass go. Hand in hand with the majority of the time. And you hear when people say, oh. Man, it's hard in the afternoons. I'm big into the peptide space. We do work with other peptides so.
[00:42:41.510] – Sergio
We do understand how this works. I'm a big individual into. Like I got friends of mine say, hey Sergio cheater life because I've been on a couple of different peptide programs on the BPC. BPC one five seven has done great for my gastric, for my intake, for everything from my throat down the rebuilding of muscle tissue. BPC one five seven and TB 500. I'm a patient.
[00:43:08.010] – Sergio
I had surgery on my right shoulder, three screws, the whole nine yards. I had my achilles. I'm an athlete but gone through the works. And I believe in peptides because I'm a results guy. I would be sane if I didn't get results myself. And I'm not saying this is for everybody, but I will tell you something. When people come to me and say. I feel horrible, I feel like this, I tell them really nice. Have you tried to make a change in life? That's it. And it depends on that outcome. And that response is whether I jump in immediately. Because my thing is how do I put a smile on that person's face? Because at the end of all, it's about the attitude. If you got the wrong attitude, I've been trying and nothing works. Let's give it another shot. Let's try it. I got some 60 day.
[00:43:56.410] – Sergio
We're going to do something. I'm working with a lot of athletes. I'm working with the guys at the Pivot. I'm working with the guys at a couple of different places. And we're going to come up with something interesting because we are going to run a study. I am going to do some stuff that's fun. I like to make this fun. Losing weight is fun. When you lose the weight, right, you know it. You're a personal trainer. You see the personal satisfaction that people get when they lose two pounds. People are like, oh, I don't see it. Whoa, look at my watch. Wow. Yeah. It's areas that they don't see and then all of a sudden, once they believe in themselves is the key.
[00:44:30.460] – Sergio
So let's go back just real quick two things you went hand in hand is nutrition and exercise. They're critical. Is there a challenge in them when you lose a lot of weight? Yes. That is something that we must continue to educate. Find individuals like yourself to be able to educate the people out there that need that knowledge on how do I continue to build muscle? Because you know what? You might get a little weaker, but help yourselves out. The stretching part of it. A lot of people say, I can't work out. Let's stretch. You stretch properly. You got a great workout. Once you start getting that blood flow. Things change a little bit. And a lot of people say, hey. And I've learned this. This might be a dumb one, but they always say here, how do you grow like a big sense of energy boost in your life? Stand up and stretch. Lift up your shoulder. Stand up.
[00:45:16.950] – Sergio
You understand that military style thing, it works for everybody. It works. It puts it and then you're like, but let's find I don't have an answer. If you see I haven't given you a direct answer because I don't believe I have one. I don't know if there is one. Because everybody is different. But if we educate them properly, I think we could win the battle of all of us helping people.
[00:45:37.610] – Allan
Sergio, I define wellness as being the healthiest, fittest and happiest you can be. What are three strategies or tactics to get and stay well?
[00:45:47.890] – Sergio
I love that. The first one is always I tell our people. Are you committed? That's our first strategy is to commit yourself. If you are not committed to being the best person you could be, you're wasting your money, you're wasting your time, and you're wasting your energy. And then when I say, people say, I'm doing it for who are you doing this for? What are you doing this for? You have to do this for yourself, because it's about feeling good. If you don't feel good, stop. That's why I've been in several businesses. They've all been in the same space primarily, but there's a personal satisfaction asking people, how do you feel today? I feel great. That's a good feeling to get from people.
[00:46:26.490] – Sergio
So when you ask this, tactics and strategies for that is number one is commit yourself to it.
[00:46:31.640] – Sergio
Number two is make that plan. Make that daily plan. Write down those top three things that you're going to do, and people say, it's dumb, it's stupid. Make that little to do list. You're getting up in the morning, you're going to walk for 15 minutes. I'm going to eat three things. Do that. Commit yourself to it. You commit yourself to losing weight, and you do this properly. It works.
[00:46:52.500] – Sergio
It's proven. This is a game changer in life. This isn't just it's a non control. You need to exercise. This is the first time in our lifetime, I mean, obviously mine, and as I've grown up in this, because I've been involved in this 24 years, one way or another, that a doctor could write a prescription for this and say, hey, Mr. Smith or Mrs. Smith need to make sure you're exercising. Go exercise today. Start today. You know, people like, oh, I'm going to get dizzy because you've always heard that exercise and medication, that's a problem. It's always been a problem. No, sir. In this, if a man, female, son, child, whatever it is, you want to lose weight, you must commit yourself to it.
[00:47:40.630] – Sergio
This is a booster. This is a helper. People say, you're cheating now. You're not cheating in life. If you need a little help, what's a problem. That's my strategy. How do you make your body feel better? Like you said, how do you get up in the morning with a smile? I promise you, if I could help you lose a couple of pounds every week, will your life change? I have it all the time with people, all the time, and I'm pretty damn successful at it. So I think strategies, commitment, plan A, plan B is that plan A doesn't fail. That's the commitment to losing weight and is following your habits, making sure you're eating a little bit and making sure you're exercising. And by the way, if you don't drink water, this doesn't work. It doesn't work. People like, oh, I drink water. Water and the nutrients. We could feed the nutrients, but you need H20 to make this work, because the amount of water you lose in muscle and forget muscle mass. Body fat is tremendous. Your body freaks out. Your body freaks out. I tell people, hey, I lost whatever it is, seven pounds, eight pounds. How much water are you drinking? No. Eight glasses of water.
[00:48:55.450] – Sergio
You lost ten pounds and you haven't increased your intake of water, you've decreased it? No, let's increase it. And this goes back to where we started, Allan. Education. Let's educate. Let's educate our patients. Let's educate our people. How do we make America healthy? Let's make people healthy. There's nothing worse than when I travel around and see people that aren't healthy. And the worst that hurts me is when I see younger kids that aren't healthy. We could help. There's help today. There's help.
[00:49:27.800] – Allan
thank you, Sergio.
[00:49:29.630] – Sergio
Couldn't say this a while ago. Thank you. I appreciate that. Thank you very much.
[00:49:32.810] – Allan
So if someone wanted to learn more about you and MD exam, where would you like for me to send them?
[00:49:38.540] – Sergio
You could send them directly to start.mdexam.com or go to Mdexam.com.
[00:49:44.730] – Allan
All right.
[00:49:45.470] – Sergio
There's plenty of information there, and someone could always reach out to me directly at sergio@mdexam.com and I'll make time.
[00:49:54.910] – Allan
Well, you can go to 40plusfitnesspodcast.com/614, and I'll be sure to have the links there.
[00:50:01.740] – Sergio
Thank you very much
[00:50:02.960] – Allan
Sergio. Thank you for being a part of 40+ Fitness.
[00:50:06.540] – Sergio
Allan, thank you for your time and I appreciate it. Hopefully you guys got some out of this and I could help you guys lose weight. Feel great. Thank you again, Allan.
[00:50:13.850] – Allan
Thank you.
Post Show/Recap
[00:50:14.610] – Allan
Welcome back, Ras.
[00:50:15.880] – Rachel
Hey, Allan. This was really a very helpful educational interview about these amazing weight loss drugs that are being marketed these days, because I see these commercials, I see them every day. Ozempic, Wegovy, Rybelsus, Manjaro, I just saw that one this morning. I've been really wondering about what these things are, and it was interesting to have this education and listen to one of the manufacturers talk about how they work and what they're good for. So it was pretty interesting. But I do have some feelings on these things, as I imagine you do as well.
[00:50:50.880] – Allan
I do. Everybody wants the easy button.
[00:50:57.410] – Allan
Let me just do this, and then it solves the problem. And then I don't have to think about it anymore.
[00:51:02.690] – Allan
And if I had to look at this and say, okay, what does this mean? I would choose this over surgery.
[00:51:10.150] – Rachel
Yeah.
[00:51:11.270] – Allan
Every single time I would choose this over surgery. I just would. There are side effects, and so if you're going to go this route, you need to do your research because the side effects are not pleasant, and there are a lot of people that will start taking it and they cannot tolerate it, and they get off of it. And so there's that. The other thing that happens here that is really a struggle for me is that you're in your 40s 50s 60s you're already losing muscle and bone, sarcopenia and ostopenia.
[00:51:46.360] – Allan
And if you don't manage your nutrition and exercise as a part of this program, you will lose it faster and you will become frail sooner. Okay? I want you to hear that.
[00:52:00.630] – Allan
You will become frail, you will lose muscle mass, and you will lose bone density. So enjoy the BMI. While you sit. In a dependent care facility because you can'T take care of yourself because you don't have the muscle mass or bone density to do so. So that being said, if you go at this responsibly, then you're going to understand that these things work by making you not hungry. Meaning you're not going to eat. You will have to force yourself to eat what you do eat. Most of the time you're just not going to be as hungry.
[00:52:44.120] – Allan
If you're going to be hungry at all, it's going to be on the last couple of days. It lasts about seven days. That's the half life of this whole thing. And so basically you'll take it and for the first three or four days.
[00:52:54.940] – Allan
You probably won't want to eat anything. You might even struggle to drink enough water, okay? And then you're probably going to say. Yeah, now I can eat a little bit. Okay? But if you do that, if you effectively starve yourself, you're going to lose muscle mass and bone density.
[00:53:12.230] – Allan
So go at this with the mindset of lowest effective dose, okay? If they recommend that you start increasing the dose or you think increasing the dose is going to make this go faster, rethink that strategy.
[00:53:29.650] – Allan
Because you need protein. You need the building blocks. There are essential amino acids and essential oils in our diet. We have to get. Essential is not this thing where you're talking about the essentials, like the essential oil stuff where. It'S just pure these essential oils, essential fats and essential amino acids in nutrition means your body cannot manufacture them.
[00:53:54.730] – Allan
Okay? Your brain is 60% fat. You need these essential fats to have a healthy brain. You need these essential amino acids to build muscle and maintain muscle. So if you're not getting nutrition, you'll lose it. You'll lose your brain, you'll lose your muscle and you'll lose your bones. You just will.
[00:54:16.870] – Rachel
It's serious. And the phrase serious as a heart attack. And the reason why I say that is because if you're so severely obese or you have these comorbidities, this could be a tool in helping you lose the weight to become a healthier body. To have a healthier body. But patients need to realize that there's a big picture. There's a long game to this. And so losing weight can get you to a place. But also the nutrition, you need to eat properly. You need to have ideal movement. No matter what your size is, you have to be able to move. So there's like a big picture. And this is just one very serious tool that could be deployed, should somebody be a good candidate for it? But yeah, it's certainly not for everybody, and it is very serious.
[00:55:04.670] – Allan
Yeah. And so, yes, if you're obese or you've got comorbidities, this can be a great tool to help you drop some of that body fat, but it has to be done along with lifestyle changes. Again, I've talked to people about this that have started it or that have used it. I was talking to one guy, asked his results, and he was really excited about what had happened because he started a lifting regime.
[00:55:32.910] – Allan
He managed his protein and nutrition, and then he used his product to basically lose body fat. And he felt great. He maintained his muscle mass and he lost weight and so for him, it was a wonderful tool. Now, one of the other sides of this thing is eventually the intention is. You go off of this. Okay, I'm looking at it. You see different prices, but we're talking $1,500 a week.
[00:56:04.230] – Rachel
My goodness.
[00:56:05.610] – Allan
So you do the math. That's more than $6,000 a month.
[00:56:10.950] – Allan
Okay. Now, is it worth investing that for this and for a lot of people? Maybe it is, yes. Okay.
[00:56:19.210] – Allan
You're going to invest over $6,000 a month to do this, but there's going to be a time when you go off of it, unless you're just weird. And you just want to keep paying that money and going when you need to.
[00:56:30.430] – Allan
But you're going to probably go off of it. And if you haven't made the lifestyle changes, then you're going to be that friend you saw the person that got the bariatric surgery? Yeah. They lost 80 pounds and then gained 100 back because they went back and they stretched the stomach out again, eating the way that they were eating before.
[00:56:49.600] – Allan
They weren't getting the nutrition because they were eating crap food.
[00:56:52.900] – Allan
Their body kept telling them, eat more, eat more. You didn't get what we need. Eat more. And they answered with eating more of the crap versus getting the nutrition their body needed. And so you've got to make some nutritional changes and be ready for that, not just while you're doing it, but the whole time. So again, you can maintain the loss. A lot of people love to go out exercise and think that's the way you'Re going to lose weight. No, but exercise can be a key to maintaining weight loss.
[00:57:23.150] – Rachel
Well, you've seen it, Allan, with all the clients that you've had over the years. You've seen it how when people make changes in the kitchen and they combine that with weight loss or I'm sorry, exercise, and they combine that with adequate rest and recovery and sleep. I mean, there's a lot that goes into successful weight loss. And it's important to make all these changes in how you're eating, what you're eating, how you're moving, when you're moving, as well as utilizing tools like bariatric surgery or weight loss drugs like this, like serious. Weight loss drugs, not the junk you buy at the drugstore.
[00:58:02.250] – Allan
I'm all jittery. I'm all jittery. I got to be losing weight. I'm all jittery.
[00:58:07.050] – Rachel
But it's a big picture. There's a lot that goes into this. This is just not a shot, just not one thing to do. There's a lot to this. Like I said, it's a long game. You've got to look for use this now. But how healthy are you going to be a month from now or two months from now or a year from now? I mean, there's a lot that goes into it, not just
[00:58:27.220] – Allan
and the prices of this stuff will invariably go down over time as they make more, and then other versions of it come out. So the prices of this stuff will go down.
[00:58:37.560] – Allan
But again, if this is a part of your strategy, it can't be all of your strategy. There has to be the rest of it. And so if you're thinking about this from being healthy, not just what you weigh, but being healthy, you need to be smart about it.
[00:58:55.690] – Rachel
Yeah, I feel like, thank goodness this is a prescription that you need a doctor's assistance or a prescription to get it. But it would be also important to have other experts on your team, maybe spend some time with your nutritionist or some sort of an expert nearby, and also maybe get a trainer to help you in the gym. I mean, if you're going to go get to the doctor to get a shot, you might as well rely on some other experts to get you through this safely. In the long run,
[00:59:25.750] – Allan
have a plan.
[00:59:26.960] – Rachel
Yeah, absolutely. Yep.
[00:59:30.510] – Allan
All right, well, Rachel, I'll talk to you next week.
[00:59:33.270] – Rachel
Take care, Allan.
[00:59:34.370] – Allan
You too. Bye.
[00:59:35.360] – Rachel
Bye. Bye.
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Another episode you may enjoy
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September 5, 2023
- in guest/interview , health , weight loss by allan
How to fix your relationship with food, your body, and yourself with Deanna Schober
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On episode 606 of the 40+ Fitness Podcast, we meet Deanna Schober of Built Daily and the Fitness and Sushi Podcast and we discuss how to fix your relationship with food, your body, and yourself.
Transcript
Let's Say Hello
With Coach Allan being off this month, there won't be a hello session for a few weeks. We'll see you after mid-October.
Interview
[00:01:47.090] – Allan
Deanna, welcome to 40+ Fitness.
[00:01:50.210] – Deanna
Thank you so much for having me. I'm so excited.
[00:01:52.850] – Allan
Yeah, we found each other because you have a podcast, Fitness and Sushi. And so I reached out to be a potential guest I think you probably had listed on one of the sites where you're looking for guests, and that's kind of how I came across you. You and Tony, your husband is your co host on Fitness and Sushi. And then as I started kind of diving into, okay, who are these people and what are they doing out there? I really resonate with your message. I think that so many times people think, well, I just got to find the right diet.
[00:02:24.990] – Allan
I've tried them all, but I just haven't found the right one. And so they're always out there looking for the diet. They're looking for ways to burn more calories than they consume. And so they go into the gym and they find one elliptical. When they get on it, it says, okay, in an hour, they did 500 calories. And then the other elliptical, which is a little different, it says they burned 600. So they now have a favorite elliptical. It's just this whole idea of, okay, I have to do all this stuff.
[00:02:54.540] – Allan
Add all this stuff to my life to lose weight. And your message is quite different than that.
[00:03:01.710] – Deanna
Yeah, what you just described is like, I'm going to math myself to a better body or better health. I'm going to math myself. I always say that we are not math. Of course math is a consideration, but we're all about the whole person, which includes behavior, psychology, emotions and preferences. And also we have these brains that we have to deal with that work a certain way, they're hardwired a certain way, we have to understand them. Because if you're just mathing your way through health and fitness, your brain is not going to like that. It's not going to let you be consistent with that.
[00:03:41.740] – Allan
Yeah, and even beyond that, I mean, yeah, we are hardwired at some level. But our past, our traumas, our history. Everything creates these grooves that's valuable if you were a hunter gatherer and you know, okay, yeah, if I go that way, that's poison ivy and I'm going to be suffering for three days. If I go that way, there's a bear and I'm going to be dead going that way. And so your brain starts hardwiring and soft wiring to kind of remember and know.
[00:04:12.580] – Allan
And as a result, our behavior is not fixed, but it's pretty hard to change. And unfortunately, diet culture doesn't really help us do that.
[00:04:23.730] – Deanna
No, it goes directly against a lot of it. It puts us into famine mode, survival mode. It puts you into a state where you are literally now working against your brain's strongest desire, which is for you to survive. And if you are not eating enough, if you are putting yourself into a state of scarcity, then those are going against your brain's hardwiring desire to survive. And yes, you can overcome it. People do for bursts of time or long periods of time, but they do it and it's extremely uncomfortable. It's not pleasant, it's very difficult. It requires a lot of energy. And it's the hardest way to be consistent when you're working against your primitive. Survival skills or primitive survival mechanisms.
[00:05:16.950] – Allan
Yeah, of course. I'll go on various forums like MyFitness pal and Facebook and things like that. And I think what's so disheartening to me is that there'll be someone and they'll say, I'm eating at a calorie deficit and not losing weight. They're doing the math thing and they're on a diet and they're doing it and they're like, okay, I know everything I'm eating. I know all my movement. I put it all into the formula. I should be losing weight and I'm not losing weight. And they get just so disgusted with that whole thing that when I read it, I just know they're going to quit because no one is reaching out and telling them that they have to do some of this other work first and then the other parts kind of fall in place. So it's not a diet, it's just changing behaviors, changing thoughts.
[00:06:06.460] – Allan
Now, you call that healing. Can you kind of get into how that works and how you guys see that as the basic paradigm of how we can fix ourselves so that we get healthy without having to do all the diet stuff and being frustrated by it?
[00:06:26.360] – Deanna
Yeah, I think the idea is that with healing is actually not that you need to fix yourself. It's that you came into this world intuitively, like having a good relationship with food, having a good relationship with your body and society and all its ideals and the weird things that humans do. Comes in with diet culture and really has kind of destroyed those relationships. So healing is getting us back to that foundational place where we are waking up every day and we're taking care of ourselves. And food isn't like an obsessive thought throughout the day and controlling our bodies is not an obsessive thought throughout the day. And what that does is allow you to return to a state of thriving instead of surviving, which is what dieting puts you in.
[00:07:15.420] – Deanna
And when that is your state of mind, then you're much more consistent with any kind of changes that you make. And yes, there's work to do and habits to form through that process. But if you're dieting, you're forming those habits and also working against your brain. You're also working against the way that you are wired. And so healing is really just getting you back to that place of having a good relationship with food and reminding you that you can trust yourself with food. So many people don't trust themselves with food and because a calorie deficit has frustrated them and they've gotten to this place of binging and restricting and binging and restricting over and over again because of that whole math equation thing and following meal plans and feeling frustrated. And when you follow a lot of diets too, no diet ever tells you. Like, this is an us problem.
[00:08:14.190] – Deanna
They say, this is your problem. You're not trying hard enough. You shouldn't have any excuses. There's something wrong with you. And the reality of that is that if 97% of people can't follow a diet for more than two years, then something's going on there. It's working against human being psychology and human beings behavior to our survival instincts. So we want to try to get them back to that healed place where we take away the damage that diet culture has done to those relationships and then start them fresh from that place.
[00:08:52.430] – Allan
Yeah. One of the things I like that Tony had in his book, which I wrote down, is called The Ideal Body Formula. And you guys have talked about this a few times, I've heard Is where you talk about how weight loss is not the objective. I don't think you said side effect.
[00:09:11.540] – Allan
I don't think Tony said side effect. Was that because I've always said, if you're doing the things that your body needs to be healthy and feel safe, then you're going to lose weight if you need to lose weight. If your body needs to lose weight, it will do the natural thing once you start getting it healthy. And weight loss is just a side effect.
[00:09:34.230] – Deanna
Exactly. I think your example of going on to the reddit Forum or the MyFitness Health forum and someone's trying so hard to lose weight and they're getting so frustrated. And the reality is that what we have seen and what we know is that the harder you try to lose weight, the harder it is to lose weight. And the more you try to force this thing to happen, the more resistance you're coming up against, the more frustration you're coming up against, you're more likely to give up. Your behavior really changes. And so what we propose is that you stop trying to lose weight and you start trying to really just wake up every day and take care of yourself in the best way that you can without all the dieting stuff, all the dieting attitudes and mindset and take care of yourself and kind of relax into that. And what we have seen is that that has been the way that people who couldn't lose weight finally can because they're forgetting about it.
[00:10:32.650] – Deanna
They're just trying to let it go and trust their body, that their body will do the right thing and just make changes because they want to feel good, because they deserve it, because they're finding joy in their new routine. That's a big piece of what we do. And when you are finding joy in these things and you're enjoying what you're eating, you're enjoying your exercise, it does become a natural side effect. You're not trying to do anything. And because of that, it's very sustainable.
[00:11:00.780] – Allan
Yeah, it's funny because I will, I'll be out there and I'll be looking at this and that 1% or 3%, whatever it is, the people who successfully lost the weight, doing the calorie counts and things like that, you can look at them on MyFitness pal and it shows you how many days in a row they logged in. Not that they logged their food, but they logged in and they're usually hundreds or thousands of days. And so this is someone who doesn't trust themselves.
[00:11:29.360] – Allan
And so they are probably logging their food every single day and probably will for the rest of their lives. I'm accountant, so I don't mind doing number crunching data and all that kind of stuff, but that just seems so exhausting.
[00:11:45.010] – Deanna
That's not the life I want for myself. I say that to my clients all the time. I don't want to be like 80, 90 years old and still be having to log everything that I eat and weighing myself every day. My grandmother is 93 years old and every time I see her, she still tells me how much she weighs and that's a major thing on her mind still. And I just think, God, I don't want that for myself. And I mean it's the best thing I've ever done, is letting go of that obsession and just enjoying my fit lifestyle, but enjoying it.
[00:12:17.680] – Allan
Right. And it's one of the things I'll talk to my clients about this. They get weirded out by the fact they're like, okay, what's my meal plan? And I said, I don't know. What's your schedule next Thursday? And let me pull up my calendars. So you see, I couldn't write you a meal plan because I'm not living your life. I don't know the food you like. I don't know how they make you feel. And so I said, well, here's what I want you to do. I want you to go eat, and I want you to write down in your journal how you felt before you ate and then write down in your journal how you feel after. And then the next day and what that will be is over time. You're basically telling yourself you're teaching yourself. Okay, these are the foods that serve me, and these are the foods that don't. Okay, does that mean we're going to not eat the foods that don't serve us? Of course we are.
[00:13:08.910] – Allan
Aunt Martha has a birthday, and we're all going there because she's turning 90, and there's birthday cake. We're going to eat a little bit of cake. That's okay. So many people get so frustrated with. Oh, well, I broke the rule. Yeah, I ate some bread. Oh, my God.
[00:13:26.930] – Deanna
And the irony of that attitude is that it makes you eat more bread and more cake. That's the irony of that. The more you tell yourself, I can't have this and put something on this pedestal of this is bad, or this is forbidden, then every time you eat it, your willpower will break down and you eat it.
[00:13:48.490] – Deanna
But you're telling yourself, this is the last time this is bad, so I won't do this again. And so that intensifies when you eat it and you eat more of it. Yeah, and then that happens all the time.
[00:13:59.230] – Allan
Don't see a purple elephant. Don't think about a purple elephant.
[00:14:02.660] – Deanna
Yes, exactly. Or my favorite one is like, telling my kids going into their room and out and they see a toy that they haven't played with forever, and suddenly it's going away. They're like, that's my favorite toy.
[00:14:18.130] – Deanna
with food, when you threaten to take it away. It's going to suddenly look shiny and exciting, because now it's scarce.
[00:14:27.110] – Allan
You do see this. If you get into the forums where there's a particular way of eating, be it vegan or carnivore or keto or whatever, if there's a certain way of eating, there are purists out there that are going to tell you, they'll even ask. It's so funny. Someone will plug in, and they'll say, well, can I have some tomatoes with my hamburger meat or ketchup? And it's like, well, of course you can. You're a grown person. If you want a little bit of ketchup on your burger, have a little bit of ketchup. You know, the bun probably isn't serving you very well, but the burger, it's fine. If you tolerate meat, then it's fine. But it's just interesting to me that we do get into this thing and then we see the people who are so strict as leadership for almost like a cult and so we go, okay well the diet god just told me, I can't have ketchup on my hamburger meat.
[00:15:29.690] – Deanna
Well and that honestly is really tempting when you are so anxious about your weight and your body you don't want somebody to be like yeah, you can have cake sometimes and you could be.
[00:15:43.600] – Deanna
Lackadaisical about that's not what you want to hear. You want to hear what's going to work fast, what's really exciting, what's really going to fix this because it closes a loop in your brain. It's like I've got this problem and if I here is the answer and it's very extreme and because of that it's going to work and it's going to work fast. And I've got all these proof and before and after pictures without any regard to whether it's sustainable or anything. Sometimes it's a trauma response. I think dieting can be like a trauma response to the anxiety of I'm not good enough, my body's not good enough. I feel bad about myself. I feel this anxiety about who I am and what my body looks like. And so we're much more vulnerable in that position to the diet guru who's going to tell us, like, don't ever eat a hamburger bun again, or whatever extreme thing is that it does feel very exciting to somebody who is desperate. And so that's one of the major things that we work on is to help people to get rid of that body anxiety because the body anxiety will begat the food anxiety and you're more vulnerable to those strict rules and that strict lifestyle that doesn't work, that makes everything worse.
[00:17:00.670] – Allan
Fast is not sustainable and usually strict is not sustainable. You have to feed your body and you have to heal your body as you said.
[00:17:08.480] – Allan
Now another area where because again, as you said, there's anxiety and there's trauma. And there's things that are going on and so as a result our relationship with food is almost like an abusive marriage.
[00:17:23.070] – Deanna
Yes.
[00:17:23.790] – Allan
And so something goes on in our life and now we have to eat it away because this is our companion. This is our friend until it's not because we're going to feel guilty as crap about doing it later. So there's this concept, it's aptly called emotional eating. How can someone recognize when they're emotionally eating?
[00:17:45.610] – Deanna
Well a lot of people first of all I think, think they're emotionally eating. When they're actually just deprived and restricted. So deprivation meaning they have a scarcity relationship with certain foods and restricted meaning they're not getting enough to eat at their meals. You have a lot of women, especially who are skipping meals because of career pressure, because kids or just they don't have time, they haven't prioritized it. And so they're showing up to the end of the day after a long day with their stress built up.
[00:18:21.820] – Deanna
And they're sitting down and they're eating nonstop and calling it emotional eating because they're stressed and emotional. But in reality, what we've seen is that when we help people to come out of those two states of deprivation and restriction and they're eating enough throughout the day and they're regulating themselves physically and mentally with making sure they're satisfied with their food and what they're eating, that emotional eating is reduced by quite a bit. So we work on that first. Before we ever even get to emotional eating, things need to be eliminated first and then you can start to take a look at emotional resiliency. That is such a big deal.
[00:19:04.910] – Deanna
I think that so many of us are so afraid to feel our feelings. I think that anyone who's 40 plus never had any sort of emotional as a kid or growing up, feelings were not talked about. Like, I was allowed to feel happy, but nothing else, like everything else was very uncomfortable for my boomer parents and very shoved under the rug and they just didn't know what to do with it. And so a lot of what we do is teach people how just teach women how to just feel their feelings, which is to not sit and ruminate in the thoughts that are coming along with the emotions, but to actually sit down, turn off the thoughts that are running, and stop the story and just feel the physical sensations. Because emotions are very physical and the sensory experience of it and tuning into that helps you to process it and get it out. And when you learn how to do that and you also learn adaptive coping skills for those emotions, which is you're feeling the feelings, and then maybe you still need to soothe yourself in some way. There's other things that you can try that are so freaking simple that nobody ever believes that it's going to work. It's just sitting and taking deep breaths, doing tapping, if you've ever heard of tapping, just going for a quick walk. Standing outside and looking at birds.
[00:20:26.330] – Deanna
These things sound so simple, but it really works. It helps you to soothe yourself and to release certain hormones and chemicals in your brain that will calm your nervous system down. And you also need to learn how.
[00:20:40.990] – Deanna
To complete the stress cycle. Because the stress cycle is you go into fight or flight, your body needs some kind of signal that you're safe. What we've been doing is coming home and using food to tell our body that it's safe. Which is like, there's no shame in emotional eating. That's number one. If you emotionally eat, that's nothing to be ashamed of. And it's not even always a problem. We always say it's only a problem if it's a problem.
[00:21:02.370] – Deanna
But completing the stress cycle can look like just shaking your like coming home and just shaking your body, shaking your arms and legs. It's a way that animals do this to shake the stress and move the energy out of their body. We can do the exact same thing. And it's very simple, but it works. It definitely works.
[00:21:20.970] – Allan
Yeah. That's kind of a concept that in my coaching training, they called it breaking the chain. So basically what you're doing is you realize, okay, I shouldn't be hungry, but I want something, and I just need to know if this is emotion or is this actual hunger. And I thought it was funny, you have an email list, and I'm on it. So I'm reading your emails,
[00:21:42.770] – Deanna
I know what you're about to say.
[00:21:43.940] – Allan
You wrote the other day about the statement. I guess the advice was, okay, would you eat broccoli? You kind of tore that one a hole. But even with that, there is a need to somewhat figure out the right way for you to break that chain.
[00:22:02.570] – Deanna
Yes.
[00:22:03.380] – Allan
Can you talk a little bit why not broccoli versus something else?
[00:22:07.270] – Deanna
Well, first of all, I think that that's just misleading because never in my life when I have been super hungry have I ever craved broccoli. That's just not I don't crave broccoli. I eat broccoli because I know it's good for me, but I don't crave it. I've had clients told me before that they crave it, but I never have, the whole idea is, like, if you're not craving broccoli, then you're not hungry. And so that's not totally true. I've seen clients who, when you get so hungry that your blood sugar is low, you don't crave broccoli.
[00:22:39.480] – Deanna
You don't crave vegetables or anything with any kind of fiber in it because that takes too long to digest. You crave chips and sugar and high calorie foods because your body wants to get energy to your brain really fast. So just because you're having those cravings doesn't mean that you're emotionally eating. You might just be over hungry and let yourself get too hungry. We see that quite a bit.
[00:23:02.480] – Deanna
But also it doesn't solve the problem, which is like just telling yourself, well, I'm not hungry, I'm not hungry. I just want to eat, doesn't give you a solution to that problem. And the solution is to emotional eating tonight way past, or it'll be weeks in the future at this point, but when this comes out but I'm teaching an emotional eating Master class tonight because there's a lot to know about emotional eating. It's a multipronged approach. It's definitely not as simple as am I hungry or am I just bored? Am I hungry or am I emotional? You have to know what to do with the emotions. If you are just emotional, you've got to have proactive things put in place. Like daily I journal my feelings and just get it out onto paper. That helps me process it. So there's the proactive side, and then there's the reactive side. What do you do when you're having the emotions? You don't run from them. You feel them. And then you soothe yourself in a way that works and turns off the stress cycle. I'm sorry about that email. You have to be kind of opinionated. About these things sometimes.
[00:24:10.990] – Allan
No, it was great because it really made me think about, okay, I understand. We have to break the chain or at least have to understand why we're doing what we're doing.
[00:24:18.720] – Deanna
Yeah.
[00:24:19.400] – Allan
Slowing yourself down, whatever that can be. I love the idea of journaling. So sit down, or you eat and just sit down in your journal for about five minutes. And I'll tell my clients this. I'm like, you're a grown ass man or you're a grown ass woman.
[00:24:34.220] – Allan
If you want to go have a slice of pizza and drink some beer with your friends, you do it. You do it. And sometimes you do it not just because it's taking care of you, but sometimes you're taking care of them. A friend calls me up and says, Look, I'm going through something. Can we go have a couple of beers? My neighbor, I think tonight yeah, he's going to be building something across the street, and we watch over his property because he doesn't live on this island.
[00:24:58.640] – Allan
And he just said, hey, let's have a cookout together. It's my birthday. I want to celebrate my birthday. So what am I going to do? I'm going to go over there. I might have a couple of beers. I'm going to have some cooked food that wouldn't be food I'd necessarily eat. I know tomorrow I'll wake up and. I won't feel 100% because I found out what 100% feels like.
[00:25:17.110] – Deanna
Yes.
[00:25:18.790] – Allan
Okay. And so when you find out what feeling good feels like, then you know when you're not feeling good. So far, we've probably spent most of our lives feeling terrible and thinking that's normal.
[00:25:29.790] – Deanna
Yeah. And I love everything you're saying. That's the whole picture of life. Right. It's like I could get to the end of my life and be like, man, I was perfect with my eating, and I was perfect with my exercise, but I missed out on beers with my friends or I missed out on wine night or margarita night. That's not balance to me. It sounds so cliche and so simple, but it really is all about balance and being able to live this lifestyle that allows you both, and that's going to look different for everyone. So. Yeah, I love that.
[00:26:01.840] – Allan
Right. And that's why I'm going to ask you this next question. But I define wellness as being the healthiest, fittest, and happiest you can be. And one of the reasons I asked that question that way is because I think when someone goes down the diet rabbit hole, they're rejecting happiest.
[00:26:21.050] – Deanna
Yeah.
[00:26:21.710] – Allan
When they think they have to burn off calories so they can eat what they want to eat, they're not paying attention to what fitness really is. It's not about how long or how fast you can go on that elliptical. It's about what your body's capable of doing. And sometimes it's not just being an endurance athlete on the elliptical machine. You got to be able to lift stuff, push stuff, move stuff, move your body so there's a lot more to fitness. So when someone's on that diet culture thing, they're often not paying attention to their fitness and they're not paying attention to their happiness. And nine times out of ten, because of the way they're approaching this with this restrictive approach and everything else is going on, they're not actually even taking care of their health
[00:27:03.640] – Allan
So the things that matter most in life, health, fitness and happiness are completely avoided as a topic in their lives. When they're on this diet. And so I'm going to ask you so folks can get off the diet roller coaster.
[00:27:20.690] – Allan
I define wellness as being the healthiest, fittest and happiest you can be. What are three strategies or tactics to get and stay well?
[00:27:30.270] – Deanna
Okay, first of all, we have something that we call the ideal body. And the ideal body is not your perfect body. It's not societal's ideal, but it's kind of like what you're saying. It's those kind of three things put together. It's your healthiest body that's in perfect harmony with your healthiest mind. It's your physical health, but not at the expense of your mental and emotional health.
[00:27:54.730] – Deanna
So that is kind of our definition of that. And those relationships are good food, body, exercise, and mind. So what was your question again?
[00:28:04.010] – Deanna
Three tactics?
[00:28:04.960] – Allan
Just three strategies or tactics that we can take away that could help us be healthier, more fit, and have more happiness and joy in our lives.
[00:28:14.750] – Deanna
Okay, well, I would say think in terms of addition, not subtraction when it comes to food. Abundance, not scarcity.
[00:28:23.530] – Deanna
Like I mentioned at the beginning, that we have to work with our brain and not put ourselves into that state of scarcity. Because your brain, when you're in scarcity and it can't have sugar, it can't have cake, can't have pizza, there's a process that happens in our brain automatically that starts scanning its environment for pizza and sugar. And that is just how it works. We cannot get away from that as human beings. So don't think about what you can't have. Even I tell this to my diabetic clients, to clients who really need to eat less sugar and really need to eat less cake. Don't look at what you can't have. Start looking and finding the things that you can and stay focused on addition, not subtraction. You're not trying to get rid of anything. You're just looking for nutrient dense foods and trying to get those in and enjoy those.
[00:29:13.090] – Deanna
So addition, not subtraction.
[00:29:15.270] – Deanna
This is going to be more towards happiness, and that's stop thinking of your body as this prize or an outcome. I think that when it comes to happiness, we think that happiness lies at the other end of that weight loss. And so that's why we're like, we'll do whatever it takes, we'll work really hard and then we'll be happy when we get that body. And I've been there, I did that.
[00:29:42.840] – Deanna
I dieted down to what I thought was going to be I had ABS, I had like a six pack. And the body I thought was my dream body, it did not make me happy. It was really shocking. And some people don't believe me when I tell them that. They're like, I'd like to try. But I was actually more insecure than ever. I felt like I was on display. I felt like everyone was watching everything I did.
[00:30:07.250] – Deanna
And it was like a temporary hit of happiness. And then I had to work harder to keep it.
[00:30:16.020] – Deanna
There was so much pressure on me. So get rid of that idea. Just get rid of the idea of achieving something with your body and start thinking in terms of today. How can I take care of my body? Just stop objectifying your body at all. It's not that you don't like it or like it. It's just that this is your body, period. It's your home, you live in it. It's not an object, it's you. And to just practice self care every single day and start thinking, being more present about that.
[00:30:47.970] – Deanna
Third, I think, let's see, all or nothing thinking, I think is probably one of the best things that you can do for yourself is to get out of that all or nothing state of mind where I'm either all in and doing it perfectly or I don't try at all. And just find the messy middle where you're taking messy action. We call it half ass action sometimes, like, something just take action, get out of your head, stop overthinking everything and really just find something.
[00:31:17.480] – Deanna
Something that you can do is better than nothing at all. Like doing one workout a week is better than doing no workouts all year. And doing eating a few fruits and vegetables throughout the week is better than eating none at all.
[00:31:30.350] – Allan
Awesome.
[00:31:31.180] – Allan
So Deanna, if someone wanted to get in touch with you and Tony, where would you like for me to send them?
[00:31:36.750] – Deanna
Well, I since you're listening to a podcast, I'm assuming you like podcasts. So the Fitness Position podcast is where Tony and I, we banter, we talk about the healing process and we talk about how we've overcome it ourselves and how we've gone through these very things ourselves. We have a long history with this stuff, but the Ideal Body Formula book my husband Tony wrote and he went into depth. It's our strategy. It's how to heal your relationships. There's an assessment in the book that you can take and find even what your relationship with food, body, exercise and mind is like, and that is at idealbodyformula.com.
[00:32:16.250] – Allan
Okay, you can go to 40plusfitnesspodcast.com/606 and I'll be sure to have links there. Deanna, thank you for being a part of 40+ Fitness.
[00:32:27.150] – Deanna
Thank you so much for having me. I had a blast.
Post Show/Recap
[00:32:30.130] – Allan
Hey, Ras.
[00:32:31.240] – Rachel
Hey, Fitness and Sushi sounds like a really fun podcast.
[00:32:35.870] – Allan
Yeah, if you go back, I was on, I think, September. Her August 30 episode. So the episode that came out last Wednesday, I was on her podcast.
[00:32:46.410] – Rachel
Awesome.
[00:32:47.030] – Allan
She's on mine. So we kind of just swapped back and forth because we have similar messages. In the way that we look at food and movement and things like that, is that the things you do should serve your body, and it shouldn't be strategies and tactics or diets and exercise before you actually start working on the mindset stuff. That's where their whole ideal body concept comes in is this, okay, you're not on a diet. You're eating. You're feeding yourself. And you've got to work on your relationship with food. You got to work on the relationship you have with your body, and you got to work on the relationship that you have with yourself.
[00:33:25.250] – Rachel
Well, I love that she had said you need to find joy in both eating and exercise. And she had mentioned, too, you need to consider what foods serve you. Just like you mentioned. I mean, we're not just eating calories. We're eating foods that we want to enjoy tasting and that do good in our bodies. And it's not that always foods are good and bad. You guys talked about craving broccoli. I don't crave broccoli either on a regular basis.
[00:33:55.130] – Allan
Well, I crave Brussels sprouts, but that's only because I can't get them.
[00:33:59.630] – Allan
Yeah, but I think the thing is if you start understanding what food does for you, it's energy, which is the calories, and you need energy. No one sits there and says, I want less energy.
[00:34:12.610] – Allan
I want less energy. And then no one says that because. They want more energy. But energy comes from food. So if you're eating good quality food. And you're eating the right varieties of it, you're giving your body the nutrition it needs and the energy it needs. And your body turns on. And so there's just opportunity there. I mean, we're going to talk about vitamins next week, but vitamin B12, if you're not eating meat or animal products, you may not be getting enough B12. B12 is a key component to your body producing energy. And where is it going to come from? Mostly animal products.
[00:34:54.020] – Allan
Okay, so when people start looking at foods and label them as good or bad based on what they've read or what they've heard, it just creates this syndrome, this cycle that just self inflicts over and over and over. It's like, oh, I ate a bad thing. Well, I guess I'll start back on Monday. Yeah, well, dude, it's Tuesday. You're going to wait till Monday because you had a cookie today. You're going to destroy the cookies for the rest of the week and start back on Monday. That makes no sense whatsoever.
[00:35:24.230] – Allan
So you got to fix that relationship stuff, because if you don't do that, you end up in these cycles where, oh, I screwed up. I did something bad. I'm a terrible person. And you're just beating yourself up over that.
[00:35:37.930] – Rachel
Right. Well, it's important to find foods that agree with you. There are certain foods I eat that just don't agree with me, but also find foods that are palatable besides the ones that are manufactured to be palatable.
[00:35:51.720] – Allan
Yeah, well, I was at a party. And I should have eaten before I went. I didn't. There was vegetable platter, just the basic broccoli, carrots, and forget what the other one was, but little tomatoes, I guess, and it had the ranch dressing. And so I go over there with a plate, and it's like, okay, there's chicken nuggets. There's all kinds of sweet stuff. And I'm like, okay, well, I guess. I'll go grab some broccoli, and I put it on my plate. No one else was anywhere near this vegetable tray. And so I grabbed some of the broccoli, and I grabbed some of the ranch dressing, and I went over. I'm just eating this, and then I'm still kind of hungry. So I go back to the table, and no one else has touched the broccoli or the carrots. But the broccoli looked good, and I liked what I just ate, so I grabbed more of it.
[00:36:39.950] – Allan
By the end of the night, I had eaten all the broccoli, every last bit of it. No one else had any. There were still a lot of carrots there. I don't know that anyone else ate carrots. I don't know anyone ate people were eating some of the tomatoes. But just at that moment, that wasn't what my body wanted or what I wanted. I just ate broccoli, and I enjoyed it.
[00:36:57.930] – Allan
So it's not that you would crave a vegetable over it. The basic principle was this, if you're going to label broccoli as good and you're going to label a cookie as bad, and that's in your head, then you're going to label yourself based on what you just chose to eat
[00:37:18.720] – Rachel
success or failure.
[00:37:20.320] – Allan
Right.
[00:37:21.060] – Allan
And who are you? Who are you? Yeah, I wanted to lose weight, but I ate the cookie bad. okay.
[00:37:29.380] – Allan
And that's what they want to try to get away from, because that's what gets toxic, because someone says, hey, I just baked these cookies I brought into work today. You should have a cookie. Are you literally going to look them in the face and say, no, I'm not eating any of your cookies?
[00:37:48.690] – Allan
have some of the cookie. You don't have to eat the whole one. Just say okay, yeah, I'll try it. And you take a little pinch off and you eat it. And there should be no remorse to that. You're basically doing something kind. You're doing something nice. And if you think, well, I'm being bad, this is bad, then you can't come from a genuine place of love and caring and kindness because you've labeled this whole event as bad.
[00:38:14.020] – Rachel
Right.
[00:38:16.510] – Allan
And it shouldn't be.
[00:38:18.140] – Allan
A little bit of this or a little bit of that is not going to derail you. It's not going to kill you. And unfortunately for a lot of people, mentally it does. They let it derail them rather than sit there and say, oh, I don't know how many times when I was in ketosis, I would know. I'd almost know as soon as I got home.
[00:38:35.850] – Allan
I'm like, crap, something's not right. And then I'd check my ketones either then or in the morning, and I'd be out of ketosis and I'll be like, dang, something was in the food.
[00:38:50.170] – Allan
I didn't know was in the food. And now I'm not in ketosis. Now I could have lost my stuff and said, well, since I'm out of ketosis, I may as well go eat everything in the kitchen that I wouldn't eat otherwise. And I didn't approach it that way. It was like, okay, well, that happened, right? I know next time I'm not getting that. I know it's on their menu. It was delicious.
[00:39:09.700] – Allan
But if I want to stay in ketosis, that's not going to serve that purpose. So I'm not going to have that. I'm choosing not to have that when I go back because I know it will take me out of ketosis.
[00:39:23.270] – Rachel
Sure.
[00:39:24.160] – Rachel
Well, that's just the point, is that it's just this one meal, this one snack, this one thing. We're on a health journey, hopefully for decades, years. Just one day out of that snapshot of time. It's not that big a deal. And we need to learn how to give ourselves a little grace when these things happen. I mean, I always talk about the holidays when my mom breaks out the delicious Greek cooking, particularly the baklava. You can imagine there's a lot of sugar in the baklava. But it's a celebration. It's a time to enjoy the family traditions. And it's just a moment. I will probably pay for it later, personally, but it's worth it you know, and you just move on. The next day can be a better day.
[00:40:14.130] – Allan
Yeah. And that's really what Deanna and Tony are all about, is just this idea of let's work on our relationship. Let's think about why we feel the way we feel. Why do we put value on a dress size?
[00:40:27.910] – Allan
Why do we change clothes five times in the morning? Because we don't like the way this dress or this thing looks on us, so we're going to change into something else. Why do we do that?
[00:40:37.370] – Allan
Why do we put so much worth in size and weight? And that's kind of the whole point of where they're going with this, is let's just work on being healthy and actually being kind to ourselves. And if we'll do that, if we'll fix the relationship we have with ourselves, the relationship we have with our body, the relationship we have with food, the relationship we have with exercise, if we work on those relationships and we truly think of them as relationships, and every relationship takes investment. And so if you invest the time and effort to build that relationship up, to build yourself up, to understand that your body is what it is, but you can help make it better with some basic work, realize, okay, I'm not going to approach food like there's good food and bad food. I'm just going to ask myself, is this something that's going to serve me and give me the nutrition or not?
[00:41:32.980] – Allan
Is this something I want to build my brain out of? Is this something I want to build bones out of? And occasional cookie is not going to matter.
[00:41:43.750] – Allan
But if I'm eating cookies every day.
[00:41:45.890] – Rachel
Right,
[00:41:46.660] – Allan
then it does. So that's a different thing. Basically, I'm okay to put in a little of substandard stuff here and there, but I can't make that the staple. I can't make that the norm. And that's really where they're coming at.
[00:42:00.890] – Rachel
I love it. That was really fun. I imagine their podcast is a lot of fun.
[00:42:04.790] – Allan
Yeah. So I'm going to be a guest on there. If you go over to Fitness and Sushi podcast, well, wherever you listen to this podcast, it's there in the show notes for this episode. I'll probably have a link to their podcast. So you can just go on over to their website. But it's everywhere. You listen to podcasts. And so I'm on their August 30 episode, which was last Wednesday.
[00:42:26.330] – Rachel
Sweet. Can't wait to listen.
[00:42:28.460] – Allan
All right, well, I will talk to you next week.
[00:42:31.040] – Rachel
Thanks, Allan. Take care.
[00:42:32.820] – Allan
You too.
Patreons
The following listeners have sponsored this show by pledging on our Patreon Page:
| – Anne Lynch | – Ken McQuade | – Leigh Tanner |
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