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(0:00) Introduction and weight loss myth overview (1:17) Personal updates from Dr. Alessi and Matt (2:47) Debunking the calories in vs calories out myth (4:12) Hormones and weight loss (5:12) Food quality over calorie counting (6:21) Processed foods vs. whole foods (8:01) Linking nutrition with performance and longevity (9:42) Personal health and nutrition stories (12:25) Carbs are not the enemy (13:05) Refined vs. complex carbohydrates (15:05) The problem with low-carb diets (18:29) Carbs and athletic performance (21:58) Exercise and diet balance in weight management (23:09) Understanding calorie burn and BMR (31:33) Sponsor: Authentic Nutrition (31:52) Effective weight loss strategies (34:13) Hormonal health and its role in weight loss (40:12) Metabolism boosting through strength training (43:06) Sleep, stress, and metabolic health (45:56) The importance of consistency in health routines (49:27) Sustainable practices for long-term health (50:12) Episode key takeaways (50:19) Call to action: Subscribe and share (50:57) Next week's teaser: Gut health (51:08) Staying connected with the hosts (51:35) Closing remarks00:00:00
You cannot even begin to say that those are the same.
00:00:02
Right?
00:00:03
And that calories in versus calories out makes sense.
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Obviously, high in refined sugar, it leads to a rapid blood sugar spike because it's absorbed
00:00:11
as liquid.
00:00:12
Right?
00:00:12
And it's gonna trigger you to be hungry very quickly after.
00:00:16
Whereas chicken breast is rich in protein, provides sustained energy, supports building
00:00:20
muscle, and it keeps you fuller longer.
00:00:24
Welcome to Health decode, your number one source for real health information host, doctor
00:00:29
Alessi and Matt Tack.
00:00:33
Alright.
00:00:34
Welcome back to Health Decoded where we unravel the complexities of health and wellness with
00:00:40
science backed insights.
00:00:42
Today's episode is all about weight loss myths, the falsehoods that keep people stuck, and the
00:00:47
strategies that actually work.
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I'm your host, doctor Alfred Alessi, with my cohost.
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The cohost, Matt Tack.
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After a week off, I'm glad to be back on, but Yes, sir.
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We're gonna be highlighting the importance of cutting through misinformation to achieve real
00:01:05
sustainable health and weight loss goals.
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So I'm excited to talk about that.
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Here's a quick teaser.
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Stay tuned as we address the miss and overcome strategies that you can start implementing
00:01:16
today.
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Good stuff, man.
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Looking forward to this episode, man.
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How's everything been with you, man?
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I know we had a week off, with the podcast, but been busy in the clinic for sure.
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Yeah, man.
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It's been busy.
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The life's been busy.
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I think it always, you know, you always have to expect curve balls.
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And these are one of the ways that we're gonna be talking about today, how you can still be
00:01:37
proactive during that time when life throws you a curve ball, how you can stay proactive about,
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sustainable health.
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I love that, man.
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I love that.
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And we've definitely been, you know, kind of focusing towards in the clinic as well, like,
00:01:49
on the weight loss loss side of things.
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We've got Zeke, piloting and and really leading the Genesys protocol in the office and in the
00:01:57
clinic and getting some amazing results.
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Patient of ours who came in, and I'll just I'll just use the name Scott.
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His name is Scott.
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I'm sure he'd be okay with me saying that.
00:02:06
He, signed off.
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But, he was down £30 in a month, which is just awesome.
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I mean, insane results.
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So he's doing amazing and just and just kicking butt with it.
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So the kind of the big point here, man, is we wanna first debunk some of the myths around
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weight loss and and what people hear on online and what we've kind of been, I think,
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programmed to think over time and just throughout our lives, which really just is not
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true.
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And then on the backside of that, share some action items for people and some real things
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that they can implement today to start pushing themselves towards a healthier way and,
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obviously, a better state of health in general.
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So let's let's get right into it.
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Let's start with the myths.
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So, the first one we're gonna talk about is what I'm sure everybody has heard that weight
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loss is all about calories in versus calories out.
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Right?
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And this is just really an oversimplification and kind of ignores a lot of things.
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For 1, the role of your hormones, metabolism, and the quality of food.
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Right?
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About a 100 calories of a McDonald's burger and a 100 calories of grass fed, grass finished
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meat are very different as far as the nutrient profile and the amount of micronutrients and
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vitamins and minerals that come with that.
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So, you know, the idea that weight loss is simply calories in calories out is kind of been
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the dominant narrative for decades.
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While calorie balance is important, this oversimplification really ignores those key
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factors we just talked about.
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So, you know, the first one being hormones.
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Your hormones play a significant role in how our bodies process and store calories.
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For example, insulin, which is known as the fat storage hormone, it regulates your blood sugar
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levels, promotes fat storage when it's elevated.
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And so diets high in refined carbohydrates and sugar, which lead to frequent insulin spikes,
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can result in insulin resistance over time.
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Now this condition is obviously linked to weight gain, difficulty losing weight.
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The other hormones that are a little less known than insulin are leptin and ghrelin.
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These hormones control your hunger and satiety.
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So leptin basically tells your brain when you're full, where ghrelin is this the hunger
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signaling hormone.
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So chronic overeating, poor sleep, these can disrupt the balance between leptin and ghrelin,
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which then lead to you constantly being hungry and overeating.
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And so it's basically, kind of a dangerous snowball effect with those hormones.
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And then the last one on this list that we have here is is cortisol.
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So high stress levels elevate cortisol, which has been shown to increase fat accumulation,
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particularly around the abdomen.
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So these are all really external factors that have nothing to do with calories in calories
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out.
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These are things processes going on within the body that are very important.
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And so, you know, it's it's really important to obviously take in mind what hormones are doing,
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but also that your metabolism is a factor as well.
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And your metabolism isn't static.
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It adjusts based on various factors, including muscle mass on your body, your age, and even
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the type of food that you eat.
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So for example, a high protein diet has what we call a thermic effect, meaning it requires more
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energy to digest compared to fats or carbs, which then can slightly boost your calorie
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expenditure.
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And so the the food quality over quantity is very important.
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Not all calories are created equal.
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Obviously, we know that.
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So 200 calories of soda versus 200 calories of chicken breast.
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You cannot even begin to say that those are the same.
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Right?
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And that calories in versus calories out makes sense.
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So it is obviously high in refined sugar.
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It leads to a rapid blood sugar spike because it's absorbed as liquid.
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Right?
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And it's gonna trigger you to be hungry very quickly after.
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Whereas chicken breast is rich in protein, provides sustained energy, supports building
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muscle, and it keeps you fuller longer.
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So real quick, a study published in the American Journal of Clinical Nutrition found
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that diets high in processed foods lead to more overeating compared to whole food based diets
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even when the calorie intake was controlled in that study.
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So this, I mean, this basically proves the fact of what we're talking about right now.
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This highlights that food quality impacts both metabolism and appetite regulation.
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Yeah.
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What's cool about that too, if we think about it in comparison, right, You're looking at
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things, directly correlated to, performance.
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Right?
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And so when you bring all those factors in, right, even if you were in a, in a controllable
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scenario where you had 2 individuals, this is the thing, right?
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You can eat garbage and produce energy from that, like processed foods.
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Now the utilization of that, like, let's say I'm a high active driven person and I can burn
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through I can burn through calories like crazy.
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It's because I run all the time, but then it becomes like how optimally efficient you are
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while you're burning those calories.
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Right?
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And so if you're getting quality food, you're probably gonna be progressing in maybe if
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you're if long distance running is your thing or weight lifting.
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Right?
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If you're taking a quality calories, your performance typically becomes a little bit
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higher.
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So you can be an active person.
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And, there's a guy, DJ Metcalfe.
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Right?
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He's been a known guy in the NFL t handy and just garbage all the time.
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Yet you look at him and you're like, wow, man.
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He's a specimen.
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But the reality to that is there's gonna be a demise to that.
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It hands down.
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His his career, and I don't wanna put this demise on him, but his career is gonna be
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lightly shortened because he's not putting the quality in that creates the longevity component
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of that career.
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Right?
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Whereas you look somebody else that has maybe because I take for instance a storyline, and I
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take the NFL just because you take such a pounding.
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Whereas a guy like Derrick Henry, for the Ravens likely has you know, he's in his 30 now
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and is pushing towards, like, way longer than what a normal standard, like, running back can
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because he takes hit over hit.
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But the quality of nutrition and the performance that he gets on the training, it
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brings directly on the field and gives him longevity.
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Right?
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So in a time and age, like, where you're young, yeah, you can battle through to some things,
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but, I wanna bring it back home just for a second too, and just to, like, nurture the
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point of what it looks like.
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Because this is a scenario directly in our family where my mother-in-law has stage 4
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cancer.
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Right.
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And she's never been one to really put like quality ingredients.
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Like she just loves snacks and various things.
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And so that habit structure has formed and she's never really created the discipline to
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put quality stuff in her body.
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So now at stage 4 cancer, we saw her like she's losing energy at more of a rapid pace than
00:09:12
somebody putting quality foods in there with quality movement, right.
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Where they can really maintain that momentum even through disease.
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Right.
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And so it's not, that's where I go back to what I said in the beginning of, you know, life's
00:09:26
gonna throw you a curve ball.
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It's not the reality of like, maybe you won't get cancer.
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It's like, but how efficiently can you battle through it?
00:09:34
Right.
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And so these things come in play of the quality that you're putting into your body for the
00:09:39
times that like a curve ball might hit you.
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Right.
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Yeah.
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And I know we had, I know we have some really good examples and one that you wanted to share,
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share that with with the audience, man.
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Yeah.
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You know, for tracking calories, and hitting your like daily targets.
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One thing that we do is, you know, we're specifically focusing on protein, right?
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Protein intake.
00:10:06
And so that's one of the daily targets that I tend to not focus nearly as much as I am on my
00:10:12
carbohydrate intake, even though I do.
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So I'm pretty regimented about like understanding when I'm going to be utilizing, a
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vast amount of carbohydrates, because you want to be very granular in approach.
00:10:24
Right?
00:10:25
Because if you're thinking in terms of longevity, you need to get movement in play.
00:10:28
Right?
00:10:28
So resistance training is a big thing, but I need carbs during a resistance type exercise.
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So that's when you want to track those and you want to load up before you go into a resistance
00:10:38
or a long distance endeavor.
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But protein is that structure that aids in both.
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Right.
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It aids in resistance training while I'm like, while I'm actually training and then it's post
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recovery.
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And so I would use really any app out there.
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We use to we use trainer eyes for us to actually track our calories, track, hey, where
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do we wanna be?
00:11:00
But really it's a threshold of where, where is your ideal weight target?
00:11:05
And can I hit that on a daily basis and protein intake?
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And that's going to be ideally majority whole foods and then supplementary with, who we get.
00:11:15
We're a big believer in just supplementing your protein because it is a lot of like, if you're
00:11:19
going to be chicken, which we are, we are definitely carnivores.
00:11:23
Right?
00:11:23
We push that.
00:11:24
We think you get a lot of the micronutrients, as well as the macronutrients.
00:11:30
When you do build a, like a meat type of red meat and blended with a, with like chicken in
00:11:36
there too, and that structure for protein balance.
00:11:39
So, but any app that you can physically track is, is really good for tracking your protein
00:11:45
intake, and that's going to be paramount to your day to day activities.
00:11:50
So you definitely want to get more lean based meats.
00:11:54
So when you're going to the grocery store, these are all things that we always talk about
00:11:58
of getting maybe a little bit meaner leaner.
00:12:01
Now, there are instances, like if you want to get some healthy fats in there and 80, 20 into
00:12:06
a red meat, I wouldn't say is the end of the world.
00:12:08
If you get an organic grass fed 80, 20, it's still a solid way to get like really good
00:12:13
protected fats, in your diet.
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But you know, if you can get a 90, 10, like that, that's just going to be a little, a
00:12:21
little bit leaner meat where you're absorbing more of that protein.
00:12:25
Yep.
00:12:25
Yep.
00:12:25
That's great.
00:12:26
And so on you know, just to summarize that myth, calories versus calories out is proven to
00:12:31
not be true, and the the quality of the food that you put in your body makes a dramatic
00:12:35
impact on performance, longevity, and how your body's gonna then manage its weight.
00:12:41
And that honestly, good segue right into myth number 2.
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Carbs are not the enemy.
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Right?
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Car everyone thinks, oh, carbs carbs are why I'm I'm gaining weight.
00:12:49
Carbs are good, and it just again, it's a quality versus a quantity thing.
00:12:53
So, you know, the difference between, refined carbohydrates, like sugars and breads and
00:12:59
pastas versus complex carbs and and more starchy carbs, that your body utilizes the
00:13:04
fibrous component of.
00:13:05
So, you know, carbohydrates have really been demonized in many popular diets, which leads
00:13:10
people to believe that avoiding them is the secret to weight loss.
00:13:13
However, not all carbs are created equal, and eliminating them can entirely can result in
00:13:19
nutrient deficiencies.
00:13:21
So this can also lead to things like unsustainable eating habits and, even negative
00:13:26
health effects down the line.
00:13:28
So real quickly, let me explain the difference between refined carbs and complex carbs for
00:13:32
people who are unaware or unsure.
00:13:35
So refined carbs, what we would consider, like, the the unhealthy kind of carbs, These are
00:13:40
highly processed and often stripped of fiber and nutrients.
00:13:44
Examples would be like white bread, pastas, pastries, sugary cereals is a big one, sodas.
00:13:52
These things are all quickly broken down into glucose, which causes a rapid rise in blood
00:13:57
sugar, then followed by a rapid decline and crash.
00:14:01
And so this cycle can lead to hunger, cravings, and then obviously overeating.
00:14:06
So what we wanna focus on is complex carbs.
00:14:09
These are found in whole foods, unprocessed things like sweet potatoes, quinoa, legumes,
00:14:14
and fruit.
00:14:15
Right?
00:14:17
Complex carbs contain fiber, which will slow the digestion, stabilizing the blood sugar, and
00:14:22
it keeps you feeling fuller longer.
00:14:24
So they also provide essential nutrients, like vitamins, minerals, and antioxidants, that are
00:14:29
gonna support your overall health.
00:14:31
For example, a study published in The Lancet Public Health in 2018 found that moderate
00:14:37
carbohydrate consumption, particularly from whole food sources, was associated with the
00:14:42
lowest risk of mortality, while diets extremely low or high in carbs increase the risk.
00:14:49
So this underscores the importance of balance, not avoidance.
00:14:53
So you don't want too many carbs, but you also don't want no carbs.
00:14:56
It's definitely a balance.
00:14:58
So, you know, you know, why why would, like, demonizing carbs be problematic?
00:15:05
Yeah.
00:15:06
It comes back down to the performance of longevity.
00:15:10
So when we're talking about, carbs in general, you hit it, you hit the nail on the head.
00:15:16
It's like, how efficiently are you breaking down those carbs?
00:15:19
And then what is the utilization rate, of what you're eating right.
00:15:23
Of the carbohydrate.
00:15:24
And so typically in processed foods, which like a misnomer is you need to get like, cereals in
00:15:31
your kids in the morning.
00:15:32
Right.
00:15:32
Which is like the worst thing that you want to give your kids in the morning.
00:15:35
You want to give a high protein diet.
00:15:37
So it's sustainable throughout the day, but you know, from carbs at general, what I like doing
00:15:44
is rice, right?
00:15:45
A lot of rice.
00:15:46
It's, you can get it's, it's minimally broken down.
00:15:50
It's a utilization rate is a lot higher and you can be more efficient when you use it in terms
00:15:56
of how close you are in your proximity to.
00:16:00
To a, a an activity, right?
00:16:03
Because I'm sure we're, you know, our demographic and who we're speaking to is people
00:16:08
that want to get better.
00:16:09
Right.
00:16:09
This is an educational podcast in terms of like how we're divulging.
00:16:15
And really decoding what health looks like.
00:16:17
And so when we look at carbs, we always want to look at food as fuel and then the utilization
00:16:23
of that fuel to make us live longer, feel better.
00:16:26
Right.
00:16:27
It's all a feeling that's associated to that.
00:16:29
And so you can make carbs taste good and utilize them at a higher level of efficiency.
00:16:36
So one of the big ways, you know, for me is to incorporate rice, but then, you know, what are
00:16:41
also other complex carbohydrates that you can get in that people are like, wait, that's a,
00:16:46
that's a complex carbohydrate is fruits and vegetables.
00:16:50
So blue fruits and vegetables are your complex carbohydrate source.
00:16:55
And what I like doing is staying really green and staying really Berry.
00:16:58
Right.
00:16:59
And so raspberries, blueberries, high in antioxidants, one little hack that I'll direct
00:17:03
that I want to aid somebody in is whenever you buy berries from the grocery store.
00:17:09
Number 1, you organic is obviously always the best, but, I always like putting vinegar,
00:17:16
right.
00:17:16
Wash them with vinegar because there's a lot of things, a lot of handling that's associated to
00:17:21
it.
00:17:21
There might be some few pesticides that are on it.
00:17:24
So what I do is either put a red wine or a vinegar on actually my berries or my vegetables
00:17:29
before I cook them or eat them.
00:17:30
And then when you cook your vegetables, cook your vegetables at a low heat.
00:17:34
You know, set it at, like, a 3 or a 4.
00:17:37
Give it a little bit more time to actually cook because you don't wanna cook all those
00:17:42
micronutrients out of the vegetables that you're gonna be eating.
00:17:45
Right?
00:17:46
When you put it back high, high heat thresholds, you're losing some of those
00:17:49
micronutrients that you you can need.
00:17:51
Right?
00:17:52
That you need for optimal performance.
00:17:54
So, but some of the ones that I just love, I I love artichokes.
00:17:59
You know, not a lot of people love, like, but brussels sprouts are a great one to cook up and
00:18:05
eat.
00:18:06
So just giving you a couple of ideas of, of that side asparagus is another one that you're
00:18:11
great green complex carbohydrate that you can eat.
00:18:14
So those are some of the things that you can add in as well as rice that then give you that
00:18:19
energy and that performance, for the utilization inactivity.
00:18:24
So a couple of things I don't want to hit on here.
00:18:26
Why demonizing carbs is a problem.
00:18:29
So unsustainable diets cutting out an entire macronutrient can lead to restrictive eating
00:18:35
patterns and feelings of deprivation.
00:18:37
This often results in that yo yo dieting where people lose weight temporarily, but regain it
00:18:43
when they introduce carbs.
00:18:46
And then what are, what are the health negative health effects associated to this?
00:18:50
Right.
00:18:51
So low carb diets can lead to lack of essential, essential, like fiber nutrients,
00:18:58
like fiber.
00:18:59
So which is critical for gut health and digest digestion.
00:19:02
One thing you want to note on that is the reason why gut health and digestion are so
00:19:08
imperative is because of the enzymes that are located with the stomach.
00:19:12
Right?
00:19:12
You wanna make sure that it's naturally getting through your largest small intestine to your
00:19:18
gut.
00:19:18
So that you're absorbing those macro micronutrients into you, into your bloodstream.
00:19:23
So inadequate fiber intake has been linked to constipation.
00:19:27
A lot of people have constipation, poor gut microbiome and diversity, which is I just
00:19:32
aforementioned.
00:19:33
Right.
00:19:34
And increased chronic diseases like heart disease and type 2 diabetes.
00:19:40
Now we get to energy and performance was to something I spoke of.
00:19:44
Right.
00:19:44
And how the utilization of carbs.
00:19:46
So carbs are the body's preferred source of energy.
00:19:49
That's why we need these, right.
00:19:51
Especially for physical activity without sufficient carbs.
00:19:55
People may experience fatigue, brain fog, reduced athletic performance.
00:20:00
And that's what we're about.
00:20:01
Right.
00:20:01
Maintaining that forever athlete and a journey, to know a journal, of the international society
00:20:09
of sports nutrition in 2018, studied high, low carb diets, right?
00:20:14
How low carb diets can negatively impact endurance and training, strength, training
00:20:19
outcomes.
00:20:20
So that's one thing, just to note that if you're looking to perform with a high level of
00:20:26
efficiency, whether it be in resistance training, whether it be at the gym, CrossFit,
00:20:30
whatever you may do, to maintain that level of activity, carbs are essential for that.
00:20:39
An actionable tip is focused on whole foods sources like sweet potatoes, quinoa fruits,
00:20:44
something that is incorporated in your day to day.
00:20:49
And that, that starts with breakfast, lunch, and dinner.
00:20:52
Right?
00:20:52
One of the misnomers that we have is that our breakfast needs to be associated to just
00:20:59
carbohydrates.
00:21:00
Maybe it's a piece of bread with some butter on it or things like that.
00:21:04
Where in reality, you wanna make sure that you're incorporating maybe some nuts and fruits
00:21:09
and vegetables and a yogurt, in that to incorporate that, to make that sustainable
00:21:14
throughout the day.
00:21:14
So making sure that you're focused on getting solid solid, quality sources of carbohydrates,
00:21:21
and incorporating them almost to into every major meal group that you're gonna be eating
00:21:25
throughout the day.
00:21:27
Yeah.
00:21:27
But we've seen this play out with so many different clients that, hey.
00:21:30
I just wanna go on this one type.
00:21:33
Yeah.
00:21:33
It could be good for a season, but the reality is is, like, what is sustainable for the long
00:21:38
term?
00:21:39
Yeah.
00:21:39
Low carb tends to not be very sustainable.
00:21:42
And, the whole the whole, like, breakfast cereal thing was very much like breakfast is
00:21:47
the most important meal of the day was to sell cereal.
00:21:50
That's, I think, essentially what it was.
00:21:52
And it created very much an issue with, like, diabetes and obesity in this country.
00:21:58
So, you know, choosing nutrient dense carbs, you're gonna fuel your body better, maintain
00:22:02
energy rather than spike up and down, and enjoying, you know, a balanced diet.
00:22:07
Cutting out carbs is carbs are good, man.
00:22:09
Everybody likes carbs.
00:22:10
So, just doing it the right way, obviously.
00:22:13
So that brings us to let's talk about myth number 3 here.
00:22:18
The myth is that you can out exercise a poor diet.
00:22:21
So, you know, exercise is obviously vital.
00:22:25
Moving your body, lifting weights, like, we preach that like no other.
00:22:29
But it's not the end all be all if you're fueling your body with, with trash.
00:22:35
Right?
00:22:35
And so this is definitely one of the most common misconceptions in fitness and weight
00:22:39
loss.
00:22:39
The idea that you can just eat whatever you want as long as you work out hard enough.
00:22:44
It sounds good.
00:22:45
Right?
00:22:45
Sounds appealing, but it just doesn't hold up.
00:22:47
And that's kind of that DK Metcalfe example you talked about.
00:22:50
So, you know, while exercise is essential, it can't be compensated by, for by a poor diet
00:22:57
when it comes to sustainability.
00:22:58
And that's what we're all about is longevity and sustainability.
00:23:02
So real quick, let's break this down a little bit.
00:23:04
Exercise contributes to weight loss, but its effects are often overestimated.
00:23:09
So this is very interesting.
00:23:10
According to the Journal of Sports Medicine and Physical Fitness in 2020, physical activity
00:23:15
alone accounts for only about 10 to 30% of the calorie calories your body burns daily with the
00:23:22
majority coming from your basal metabolic rate and thermic effect of food.
00:23:28
So, I mean, this is imperative.
00:23:30
Right?
00:23:30
That's only 10 to 30% comes from your your exercise, then the rest has to be on point.
00:23:35
So exercise does play a critical role in improving your cardiovascular, building and
00:23:39
preserving muscle, which can boost metabolism, enhancing mood, and reducing stress, which
00:23:44
obviously supports a healthier food choices as well as reducing the risk of chronic disease
00:23:49
like diabetes, heart disease, and osteoporosis.
00:23:52
But here's the catch.
00:23:53
If your diet consists of excessive calories, processed foods, and poor macronutrient
00:23:58
balance, no amount of exercise can counteract the resulting weight gain or health issues.
00:24:04
And so, you know, why relax why relying on exercise alone is a mistake, is really the
00:24:10
caloric burn versus intake imbalance.
00:24:12
Right?
00:24:12
Kind of what we just we just touched on.
00:24:15
So exercise burns calories, but not as nearly as many as people may think.
00:24:20
For instance, a 30 minute high intensity workout might burn 3 100, 400 calories.
00:24:26
Meanwhile, a single fast food meal can easily exceed about a 1000 calories.
00:24:30
So this creates a mismatch where people overeat believing the workouts just earned them.
00:24:35
Right?
00:24:35
How many times have you heard that?
00:24:37
I just earned this doughnut.
00:24:38
Right?
00:24:39
These indulgent foods.
00:24:40
So that's where nutrient quality really matters.
00:24:43
Weight loss isn't just about calorie balance, but it's about the quality of those calories.
00:24:47
So the diets high in refined sugar and processed foods can disrupt the hormones like
00:24:52
insulin and leptin, leading to increased fat storage and then cravings.
00:24:56
The poor diet also limits your body's ability to recover and perform optimally optimally
00:25:01
during exercise.
00:25:03
So if you're eating these high processed sugary foods, but then you're thinking your workout's
00:25:07
gonna earn you those foods, you're not gonna recover well, and eventually, you're gonna
00:25:11
start breaking down your body.
00:25:12
Your body's not gonna heal.
00:25:13
So stress also plays a role.
00:25:16
So overeating while under fueling can increase stress hormones like cortisol, which promotes
00:25:21
fat storage, particularly around the abdomen.
00:25:24
And so this was from a journal of obesity 2019.
00:25:27
Chronic stress from poor nutrition and excessive exercise can derail weight loss
00:25:32
almost entirely.
00:25:34
So that's where that balance is just I mean, it's it's essential for you to be over
00:25:39
exercising because eventually, you get to a point where you have to exercise more.
00:25:42
You have to exercise more.
00:25:43
You have to exercise more.
00:25:44
Eat less, eat less, eat less.
00:25:46
That's not sustainable at all.
00:25:47
So balance is is important, and quality does matter.
00:25:53
Yeah.
00:25:53
There was a just to give an example of a client that we worked with, which I won't say any
00:25:59
names, but one of the things, as far as dialing in, he thought he could outwork his nutrition.
00:26:06
And the reality is he just, it was holding on.
00:26:08
Right.
00:26:09
He just wasn't able to burn.
00:26:10
And there's a number of different things that go into that.
00:26:12
But the the main thing was that he wasn't putting quality nutrition in his body to get
00:26:18
optimal performance at the gym.
00:26:19
So we go back to that analogy that I aforementioned was just getting the quality
00:26:24
ingredients so you can have optimal performance so that you can reduce, the amount of really we
00:26:30
go back to the BMR, which is your basal metabolic rate.
00:26:33
So breaking, breaking that down just in a very easy way to understand your basal metabolic
00:26:39
rate is just like your caloric heat, right?
00:26:42
That you need to understand that I can't overeat this on a given day because the reality
00:26:47
of where I'm at and my activity levels will then increase that, that weight gain will go
00:26:54
up.
00:26:54
Right.
00:26:54
Anytime I, my, I hit my ceiling and I eat above that.
00:26:58
Right.
00:26:58
That's when you, you have your over a year, you're, inflaming yourself and you're packing
00:27:05
on that additional weight.
00:27:07
So when you're incorporating these energy drinks, which a lot of people drink their
00:27:10
calories and they don't even realize it, right.
00:27:13
They drink majority of their calories throughout the day because they're like, I
00:27:16
don't like water.
00:27:17
I want a soda.
00:27:18
I want a energy drink or I want these other things.
00:27:21
Well, those things add up.
00:27:22
Right.
00:27:23
And there's plenty of things in there that are going to be a constraint against your
00:27:27
performance.
00:27:28
And so we just have had a client that was like, Hey, I just want to eat the way I want to eat.
00:27:36
And then, you know, hopefully, you know, you guys can guide me to outworking it when in
00:27:41
reality you need both.
00:27:43
So you need to be making those decisions, on a daily basis that, Hey, I am going to eat
00:27:50
optimally, so that I can get that performance in the gym or in my workouts or whatever,
00:27:56
however you choose to work out.
00:27:58
That's how that needs to really play out.
00:28:00
But when you're constantly bringing in sugary drinks, you're, you know, you might add in a.
00:28:07
A fast food, you know, where you you're, you don't even know how many calories it is, but
00:28:12
it's likely between 2 to 3000 calories in one sitting.
00:28:15
Right?
00:28:16
Because this is also just a side note that I want to people to understand is that there's a
00:28:23
30% threshold, in actually all of food criteria.
00:28:28
So even when you go to McDonald's, when you go to the stores, they have a Delta that is at 30%
00:28:35
over under, on all of your, all of their, their claim calories.
00:28:40
Right.
00:28:41
And so when you choose to go to a McDonald's or a burger king, it might say it's 1200 calories,
00:28:48
but in reality, especially later in the day when maybe some fats really have more fats have
00:28:54
soaked up on that burger because it's on that grill.
00:28:57
Right.
00:28:58
You're adding in 4 to 5 to 600 more calories pieces.
00:29:01
There's so much fat that was involved in that piece of meat.
00:29:06
Then that puts you way over that target.
00:29:09
So setting your BMR, which is a simple calculator, you can actually go to Google and
00:29:14
you can look, Hey, what's my daily activity levels.
00:29:17
How tall am I?
00:29:19
How much do I currently weigh?
00:29:20
And it'll actually set your BMR for you, where you can kind of have an understanding.
00:29:25
Okay.
00:29:25
Well, if I increase my activity levels and I know this is my BMR, that then I'll be at a
00:29:30
core deficit.
00:29:31
And if I'm putting healthier, healthier ingredients into my body, leveling out my pH
00:29:36
levels with maybe a little bit more better water throughout the day, well, then I will see
00:29:40
that reduction in weight.
00:29:42
So those are just some helpful tips that you can look at things with more of a myopic,
00:29:49
viewpoint of how it can, number 1, help me, but how those things really do hurt me a lot of
00:29:55
times when I make those decisions.
00:29:58
Nice.
00:29:58
Yeah.
00:29:58
And so, you know, by pairing the nutritious diet with regular intentional exercise, you're
00:30:03
gonna create this synergy that not only sports weight loss, but is gonna improve your overall
00:30:07
health and well-being long term.
00:30:09
Now real quick, we wanna pause and take a word from one of our sponsors.
00:30:15
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Now back to the episode.
00:31:37
Alright.
00:31:38
Welcome back to the show.
00:31:39
So now that we've discussed these myths and we've really kind of, like, got these out there
00:31:42
for people to kind of understand and have a little bit more, of an idea of of the truth
00:31:47
around, you know, how how weight loss works in the body, let's get into some, like, nuts and
00:31:51
bolts.
00:31:52
Right?
00:31:52
Let's get some action items and some strategies.
00:31:55
So these strategies we're gonna share with you, they're based on science.
00:31:59
These are real, and this is effective.
00:32:01
And this is how we operate and how we've gotten a lot of people to get amazing results, not
00:32:05
only to lose weight, but to maintain that for long term and for life.
00:32:09
So, you know, number 1, focusing on nutrient density.
00:32:13
I know we've already talked about this multiple times, but let's get a little bit more detail.
00:32:17
So when it when it comes to weight loss and overall health, calories are not created equal
00:32:22
as we've discussed.
00:32:23
The foods with the high nutrient density probe provide essential vitamins, minerals, and other
00:32:28
beneficial compounds per calorie.
00:32:31
Right?
00:32:31
So fueling your body while keeping you satisfied.
00:32:34
Some examples are leafy greens, lean proteins as we discussed, and then healthy fats like
00:32:39
avocado and olive oil.
00:32:42
Nutrient density and satiety is important.
00:32:44
So according to research published in nutrients 2019, this is a journal of nutrients, nutrient
00:32:50
dense foods help to regulate hunger hormones like ghrelin and leptin, reducing the
00:32:54
likelihood of overeating.
00:32:56
For example, a salad packed with spinach, chicken, and avocado is far more satiating than
00:33:01
a slice of pizza even if they contain the similar amount of calories.
00:33:05
And so that's that quality over quantity.
00:33:09
So how do we balance?
00:33:10
Right?
00:33:10
Bal balancing your macronutrients.
00:33:12
So a diet that balances proteins, fats, and complex carbs as opposed to those highly
00:33:18
refined sugars is gonna prevent those high spikes and crashes in blood sugar, which lead
00:33:24
to you feeling hungry and craving and overeating.
00:33:27
Studies in the American Journal of Clinical Nutrition show that diets rich in protein,
00:33:32
which is what we preach, can enhance satiety and boost your BMR or basal metabolic rate,
00:33:38
while complex carbs like quinoa and sweet potatoes provide steady energy to support that.
00:33:44
So here's an actionable tip.
00:33:45
Build your meals with a balance of macronutrients.
00:33:49
You know, for the average person who is relatively active and wants to support weight
00:33:54
loss, going at about, like, a 40% carb, obviously, preferably those complex
00:33:59
carbohydrates, 30% or more protein, and then 30% of healthy fats.
00:34:05
So this approach is gonna stabilize your blood sugar and keep your energy levels consistent
00:34:10
over time.
00:34:13
Yeah.
00:34:13
And then one of the big key factors beyond that, right, is managing hormonal hormonal
00:34:18
health.
00:34:19
That's one of the big things that we'll talk about, and we'll direct you in, ways from
00:34:24
whether you're a man or a woman, how important really understanding your hormonal health is as
00:34:29
you age.
00:34:30
It's one of the most primary things that you can understand because they definitely have a
00:34:36
lot of precursors, to how you're going to evolve in your forties, fifties, and even
00:34:40
sixties.
00:34:41
Right.
00:34:42
So weight loss, isn't about just eating less.
00:34:45
It's really not right.
00:34:47
So it's about how foods impact your hormones, insulin, cortisol, and leptin are 3 key
00:34:55
hormones that play significant roles.
00:34:57
Insulin, as I'm gonna explain it to you here is this hormone regulates blood sugar levels and
00:35:02
fat storage.
00:35:03
So diets high and refined carbs and sugar can lead to insulin resistance, a condition where
00:35:10
cells don't respond effectively to insulin causing weight gain.
00:35:15
The journal of endocrinology highlights in, highlights how low glycemic diets reduce
00:35:22
insulin spikes and fat metabolism.
00:35:25
Now as we go on to cortisol to give you a little bit more information on how cortisol
00:35:29
works, and this is our body's stress hormone.
00:35:31
So cortisol promotes fat storage, especially in the abdomen area.
00:35:37
That's where a lot of people, we focus on this specifically as far as it's not all, it is cool
00:35:45
to have a 6 pack, but there's a reason for a 6 pack.
00:35:48
There's a reason why you build those core muscle groups.
00:35:52
If your back to your front.
00:35:54
So, when levels of chronically elevated stress from poor diet, lack of sleep or over training
00:36:00
exacerbates this.
00:36:03
So just think of that and how important core health is.
00:36:06
This is something I just actually talked about in a prior podcast that I was on leptin, this
00:36:11
hormone signals satiety satiety to the brain.
00:36:15
So overeating or consuming a high fat, high sugar diet can lead to leptin resistance,
00:36:21
making it harder to recognize when you're full.
00:36:25
We, I see this in kids all the time is that daddy, I'm not hungry yet.
00:36:29
We'll have you allowed yourself to get hungry.
00:36:32
Right.
00:36:32
And so there's this, cognitive association that we need to bring back home as far as allowing
00:36:39
our bodies leptin response to a, am I truly satiated?
00:36:44
And here's an actionable tip, right?
00:36:46
Avoid spikes and sugar, by pairing protein.
00:36:50
We focus on protein a lot and one of the big ways that you can do this, there's really cool
00:36:56
additives where you can put protein in your water, right?
00:36:59
There's actually protein to a water out now that, that is really good.
00:37:03
And it has quality ingredients into it.
00:37:05
It's something that you can pick up at, Aldi or online.
00:37:09
There's also another way where you can put, protein powders and, you know, we, we use, I
00:37:16
use a hydrolyzed type protein.
00:37:19
It's better for the gut that can break down.
00:37:21
And we talked about this quite a bit at prior podcasts, but, by pairing protein, fat, and
00:37:26
fiber with every meal, for example, combining avocado eggs and sauteed greens for breakfast.
00:37:33
Right.
00:37:34
So that's something that we said as far as tips on how you can incorporate more satiating type
00:37:39
meals earlier, even earlier in the day, we don't have to think breakfast as like a piece
00:37:44
of bread or some, some sugary drink and a or sugary coffee is what a lot of people go to.
00:37:51
But really getting something satiating that provides different elements of, that protein,
00:37:57
that fiber, and those healthy fats, that can be sustainable throughout the rest of the day.
00:38:02
Yeah.
00:38:02
And real real quick before you
00:38:03
get into the next one.
00:38:04
That's what I was drinking here was my coffee had, a collagen bone broth protein powder in
00:38:10
it.
00:38:10
So it's about 20 grams of protein in my coffee, but it dissolved in there, and it was like a
00:38:14
vanilla creamer, essentially.
00:38:16
Coffee tasted delicious, but I just got 20 grams of protein.
00:38:19
So simple things like that, man.
00:38:22
Simple hacks that you can incorporate in.
00:38:24
That's a great way.
00:38:25
So who's, what's the company that actually makes that
00:38:27
that one's paleo valley.
00:38:29
They have a pretty good product.
00:38:30
I like
00:38:30
paleo valley.
00:38:31
Yeah.
00:38:32
So we're going to be sourcing a lot of ingredients.
00:38:34
That's what we love doing is actually sourcing a lot of stuff that we believe in, that we've
00:38:39
actually utilized ourselves.
00:38:42
Right?
00:38:42
And if we don't like it, we don't recommend it.
00:38:44
But if we do Yeah.
00:38:45
We'll recommend it.
00:38:46
And you can always go go to Alessi functional health dot com.
00:38:49
And if you click on our resources tab, we have a ton of resources there.
00:38:52
You can click on our partners and see some of the brands that we recommend.
00:38:57
Another one that's really cool is called Meal Boosters, and they basically created these cool
00:39:01
protein powders that are collagen, protein based.
00:39:05
1 is a collagen for your coffee.
00:39:06
1 is a collagen, like, cheesy flavored protein you can throw into some some ground beef or
00:39:11
eggs, and it gives it obviously enhanced flavor, but if you're boosting the protein,
00:39:15
profile of that meal as well.
00:39:17
So that's a really good hack to obviously focus on balancing blood sugar and not causing those
00:39:22
those dramatic spikes as well.
00:39:23
So Yeah.
00:39:25
Yeah.
00:39:25
Yeah.
00:39:26
For sure.
00:39:27
And one thing that is obviously close to our heart and something that we do, every single
00:39:31
day, but build muscle to boost the metabolism.
00:39:35
We believe that, you know, muscles that would, that's your biggest organ, right?
00:39:38
That's going to produce that longevity, fact.
00:39:41
And so how are you efficiently producing more muscle mass, as you age and as you progress?
00:39:47
So the role of strength training, increasing muscle mass and your resting mela metabolic
00:39:51
rate, the strength training, isn't just for athletes.
00:39:56
That's been a misnomer.
00:39:57
A lot of people just want to hop on the treadmill or do something, but resistance
00:40:02
training is actually that component that is probably going to do 10 times of what walking
00:40:10
on a treadmill can for an hour.
00:40:12
So that's not the most efficient way to burn calories.
00:40:15
It's one of the most effective ways to support long term weight loss.
00:40:21
And muscle tissue burns more calories than fat, even at rest.
00:40:25
Meaning the more muscle you have, the higher your resting metabolic rate will be.
00:40:29
So that's, and an RMR.
00:40:32
So you're resting metabolic rate.
00:40:34
And that means when you're post exercise, your body's going to continually burn calories,
00:40:40
right?
00:40:41
Where as if you're in a static state and you're, you're not walking anymore.
00:40:44
There's no sort of resistance training where you're on the treadmill for an hour.
00:40:48
It's not going to burn as high rate because what you're doing is you're, you're actually
00:40:52
targeting more muscle loss than you are maximum muscle gain.
00:40:57
So you want to make sure that you're, you're, you're going through a proper RMR, when you're
00:41:04
utilizing resistance type training.
00:41:06
So we've applied some of these things, but I want to notate that a study in the journal of
00:41:11
applied physiology found that every pound of muscle gained, right?
00:41:15
Get this, your body burns an additional 6 to 10 calories per day at rest.
00:41:21
When you're sitting on the couch, you're still burning.
00:41:23
Right.
00:41:24
So you want to make note of that while this may seem small, it adds up over time.
00:41:28
That's the compounding effect of you do this every day.
00:41:33
Your body's going to continually burn, right?
00:41:35
It's going to burn calories and it's going to be a burn associated to fat.
00:41:39
Right?
00:41:39
It's not going to be burned muscle because you're getting that protein in your diet and
00:41:43
it's then going to be burning the unwanted calories that are retained.
00:41:47
So that's what it targets first.
00:41:49
Your body's always going to be targeted targeting the fats and the carbohydrates first,
00:41:53
before it then gets the proteins, which then inhibit the growth in, your muscular structure.
00:42:00
So you want to make note of that.
00:42:01
Right.
00:42:03
And one thing that we recommend, if you can do more by all means, but resistance training 2 to
00:42:08
3 times a week.
00:42:09
So you want to do some level of resistance training 2 to 3 times a week.
00:42:13
And when we say resistance training, it's where your body's working against itself, right?
00:42:18
It can be pushing and pulling.
00:42:20
It doesn't have to go in there where you're picking up dumbbells, slam them down.
00:42:23
I love doing that.
00:42:24
Right?
00:42:24
That's what I love doing.
00:42:26
I love picking up heavy heavy weights and putting down, but the reality is there's a lot
00:42:30
of resistance bands, right?
00:42:31
Stuff that you can do throughout the day.
00:42:34
Functional kettlebell workouts that you can incorporate in from a resistance, component
00:42:39
that does the exact have it has the exact same effects.
00:42:42
So you just wanna make sure it's a heavier weight working against you when you're pushing
00:42:46
a bowling.
00:42:46
That's the resistance training that's incorporated in.
00:42:49
So focusing on that 2 to 3 times a week, compounding over time, over a complete year,
00:42:56
you will see rapid results.
00:42:58
Yeah, that's right.
00:42:59
And then stuff you can do at home, get some bands and kettlebells.
00:43:01
You did that for a long time.
00:43:02
When you had your kids were young, You know, the the kids can't be an excuse.
00:43:06
Right?
00:43:06
So you basically incorporated the kettlebells and the bands at home, and you still got
00:43:11
amazing results and maintain muscles.
00:43:12
So the next, you know, the next big thing we gotta talk about is sleep and stress, man.
00:43:17
This can wreak havoc on somebody's metabolism.
00:43:20
So, you know, sleep and stress are often overlooked in weight management, but it's a
00:43:24
they're critical for regulating your hormones and your metabolism.
00:43:27
According to the journal of clinical endocrinology and metabolism, sleep deprivation
00:43:32
disrupts your hormones like ghrelin, which then increases hunger and leptin, which obviously is
00:43:37
supposed to signal fullness.
00:43:39
So chronic sleep loss can lead to increased appetite and a preference for calorie dense
00:43:44
high sugar foods.
00:43:46
So you ever wonder why you're burning it at both ends and all as you want is donuts and,
00:43:50
you know, junk food is is that that study proved it.
00:43:55
So, you know, and and along with stress and cortisol, prolonged stress elevates cortisol.
00:43:59
So that high cortisol all the time is gonna promote your body to store fat because your
00:44:04
body your your body is as very smart, and it thinks I need energy when it's when I'm
00:44:09
stressed.
00:44:09
So it's gonna store fat, especially around the abdominal area.
00:44:13
And this is because cortisol increases your cravings for those energy dense foods as a part
00:44:17
of the fight or flight response.
00:44:18
Right?
00:44:19
So really important for focusing on the brain health as well.
00:44:22
Chronic stress and poor sleep will impair the brain's prefrontal cortex, making it harder to
00:44:27
make those disciplined food choices and stick to healthy habits.
00:44:31
So, again, it's all it's all related to how these things can then snowball effect over
00:44:35
time.
00:44:35
Next thing you know, you're £40 overweight and you're miserable and tired, and it's because
00:44:40
your body was just doing what it's supposed to do, but it got let down this path.
00:44:44
Right?
00:44:45
So easy actionable tip is aiming for 7 to 9 hours of quality sleep per night.
00:44:51
And, you know, the quality is is again more important than quantity.
00:44:54
If you're more on that 7 hour range, but you're getting a lot of deep sleep and restorative
00:44:58
sleep, your body's gonna repair, your body's gonna be better set up for the next day.
00:45:02
So establishing a bedtime routine, that includes shutting off the screens an hour
00:45:05
before bed, and then using some type of, like, a relaxation or meditation practice before bed
00:45:11
as well, doing things like deep breathing, you know, box breathing, diaphragmatic breathing,
00:45:17
meditation.
00:45:18
I always recommend the app called Happy.
00:45:21
It's or Happier, I believe.
00:45:22
It's a guided meditation app that they have specific bedtime meditations for you to help
00:45:28
you get into that that sleepy state.
00:45:30
So, huge stress and and sleep are huge,
00:45:34
man.
00:45:35
So massive, that that's the correlator to pretty much everything of how you're gonna be
00:45:40
making decisions throughout the day.
00:45:43
So getting quality sleep is going to be exacerbate everything, right.
00:45:48
In terms of like a positive effect or a negative effect, if you don't get enough of it.
00:45:52
So, that's in, it's also how you treat people, right?
00:45:56
If you get better sleep, there's just, it exacerbates on both ends of the spectrum.
00:46:02
And one thing we just want to know as we encompass and kind of take away all these
00:46:06
things is consistency over perfection.
00:46:10
You know, one of the things that I've kind of aligned with as far as I gotta be perfect at
00:46:14
this, I gotta be perfect.
00:46:16
And we live in this like social world where, dang, like we gotta be perfect.
00:46:20
Right.
00:46:20
We realize we're not perfect.
00:46:21
We're not even perfect doing this podcast.
00:46:24
Right.
00:46:25
It's, we we just wanna do good and and put out the best information possible and get a little
00:46:30
bit better every day.
00:46:32
And so that's the compounding and the consistency of time is where when, we wanna go
00:46:37
in with an all or nothing.
00:46:38
Right?
00:46:39
And this is why we're actually explaining this in January is because people are like going the
00:46:44
whole, maybe right now they've got through 3 weeks in, but this is really the determiner
00:46:49
whether what's gonna set the tone for the rest of the year is if you could push through this
00:46:52
next week, 2 weeks and maintain that level of consistency, because this is the culmination
00:46:58
point of the 1% rule.
00:47:00
What James clear says is how am I just like putting in that 1% every day?
00:47:05
Right.
00:47:05
And that 1% is that day.
00:47:08
Right.
00:47:08
It's not a measure of yesterday.
00:47:10
And so that's what people forget about.
00:47:12
It's like, did I put that 1% in today?
00:47:16
And so, cause like yesterday's the past tomorrow's the future what's what's right now.
00:47:21
And so when he applies this and it's something that I even missed in his book is like, did I
00:47:26
put in that 1% effort today?
00:47:28
And that's that level of consistency because consistency is what compounds over time.
00:47:33
It's just like the stock market, putting your money in the stock market.
00:47:36
It's like that consistency of investing into yourself compounds over time.
00:47:41
So you just want to make a rule for that, that it's that it's not this all or nothing
00:47:46
mentality of, if I miss out today, then I can't do tomorrow.
00:47:51
No, you can't actually can do tomorrow because then that's the progress of consistency.
00:47:56
So it's setting that baseline of, you know, how you're going to operate on a daily basis.
00:48:00
Can I get that efficient sleep?
00:48:03
Can I make more quality decisions when I'm at the grocery store and getting more whole foods
00:48:08
into the shopping cart so that I can bring home and cook them a little bit better?
00:48:12
Right.
00:48:12
Can I dedicate 20 minutes a day, maybe even an hour a day?
00:48:18
Like, you know, if you can get a community of people that come along with you, I think that's
00:48:22
why another big component is getting community, doctor Alessi and myself, we always are inner
00:48:28
shit in our exchanging ideas to improve the quality of our health.
00:48:32
Like, do you have that comrade that can boost you up?
00:48:35
That can be like, Hey, let's keep going.
00:48:37
Let's get a little bit better every day.
00:48:39
And then measuring it on that day.
00:48:42
Right.
00:48:42
You know, and we have that, scorecard built out, which I love, and really just evaluating
00:48:49
our, our pillars in our life.
00:48:50
So we set our pillars in our life and it's mind, spirit, work, fuel, movement, sleep.
00:48:55
And so we measure those.
00:48:57
And so, Hey, where are we at?
00:48:59
And so I'll, I'll come to him.
00:49:00
Hey, where are you at in this area?
00:49:02
Or where, and it's constantly at an open dialogue of, are we improving within our
00:49:07
pillars, that allow us to grow every day with an act of consistency?
00:49:12
Yeah, man.
00:49:13
That's yeah.
00:49:14
And so I think, you know, kind of playing off of the consistency thing is, like, if it's a
00:49:18
quick fix, if someone's pitching you a quick fix or selling you something, it's probably not
00:49:23
the best thing to do because quick fixes, they don't last.
00:49:25
Right?
00:49:26
So it's all about that sustainability.
00:49:27
What is something you can incorporate that you can do forever?
00:49:30
Because then you're gonna just obviously be able to keep maintain that longevity.
00:49:34
So, you know, to summarize kind of everything we just talked about, focusing on nutrient
00:49:38
dense foods, managing hormones, building muscle, prioritizing quality sleep, and staying
00:49:44
consistent, you're gonna create a sustainable foundation for long term weight management and
00:49:49
health.
00:49:49
And so these strategies go beyond the quick fix, and they set you up for that lifetime of
00:49:53
wellness.
00:49:53
And these are things you can incorporate and share with family, friends, and, obviously,
00:49:58
your community.
00:49:59
So, you know, some takeaways.
00:50:01
Don't fall for the myths that we talked about.
00:50:03
Focus on sustainability, the science backed strategies.
00:50:06
Right?
00:50:07
Things like prioritizing the nutrient dense foods, muscle building exercises, and hormonal
00:50:11
health.
00:50:12
Consistency and patience are the key to the lasting results.
00:50:19
And as always, if you're enjoying what, we're kicking out here, we dedicate some time
00:50:27
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00:50:28
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00:50:31
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00:50:46
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00:50:48
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00:50:52
We appreciate you listening in, and be better today.
00:50:57
Yep.
00:50:57
And so next week, we're gonna be diving into gut health.
00:51:00
We're gonna be sharing some practical tips for better digestion and overall well-being.
00:51:04
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00:51:06
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00:51:08
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00:51:19
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00:51:24
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00:51:28
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00:51:35
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00:51:39
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00:51:43
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00:52:09
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00:52:10
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