0:23

Hey everyone , Welcome to another episode of

0:25

Living a Full Life . This week

0:27

it's Dr Enrico and Dr Christine

0:30

. And we're here together sharing a mic

0:32

. This is fun and we're going

0:34

to look . But this week's about weight loss . So , as

0:36

the weight loss season comes around , we just talked about sugar

0:39

season . You know it's really not the

0:41

flu season . Sugar season is really Halloween

0:43

and onward because of sugar , right

0:45

? So we talked about . Now it's the weight loss season , but weight loss

0:48

isn't just about January 1st

0:50

, it's really about all the time

0:52

. We want to be maintaining a healthy BMI

0:54

, smart BMI , which Dr Christine will

0:56

talk about later about so

0:58

that we can stay healthy for a longer periods of

1:00

time . So when it comes to weight loss

1:02

, there's many different things you can do . Christine

1:05

and I and our whole team here , have always supported

1:07

the chiropractic philosophy of like whole

1:09

foods and just eating a

1:11

good diet , and that's called the chirofin

1:13

program that we do here and the weight loss programs that we

1:15

do here , and we encompass natural

1:17

ways to lose weight through red light exercise

1:20

, fasting and all the things that can help

1:22

, and we get great results doing that . But there's a

1:24

whole array of weight loss out

1:26

there that have many , many choices that you

1:29

can choose from , and we'll dive into

1:31

some of these things that you the most popular

1:33

questions you guys ask us all the time .

1:37

And yeah , just diving into some basic

1:39

recommendations . I think you're

1:41

really good for most adults to follow . Focusing

1:44

on protein , especially lean protein , tends

1:46

to be the most important thing we can do . The

1:49

research is very loud about

1:51

protein , and don't jump

1:54

don't jump down my throat , but animal

1:56

protein has the biggest gains

2:00

, basically , and the and it's

2:02

the best form of protein . So there

2:04

is a way to get it through plant based , but you have to work

2:06

a little harder . There

2:09

are certain amino acids that tend to trigger

2:11

muscle growth , muscle maintenance

2:13

and then even the

2:16

quality of the muscle . So that's not something we talk

2:18

about a whole lot , but if

2:21

you know , if you have unhealthy muscle , you

2:23

don't work out , you don't lift weights , you're

2:26

not getting a lot of good quality protein

2:28

. They'll be fat marbled into muscles

2:30

. Think about , you know , a good

2:32

kind of steak . It's going to have

2:34

some of that too , but we really want

2:36

that lean muscle in our body as well . So

2:39

some good basic recommendations for adults , not for

2:41

kids . Kids don't need as much

2:43

protein as we do . They do need protein , though

2:45

. Whatever

2:47

, your ideal body weight

2:49

is that

2:52

much in protein . So you know

2:54

, an average , probably for women , would be 140

2:56

grams . If a woman wants to weigh 140

2:58

pounds , for men 180

3:00

. Those are good

3:02

, just basics , making sure you're getting that . As

3:05

far as protein dosage

3:07

, the first meal is really important . So 40

3:09

to 50 grams in the morning , 40 to

3:11

50 grams in the evening is fall , and these are a

3:13

lot of recommendations . I work with a lot of my patients

3:16

on the middle

3:18

doses of protein . So lunch

3:20

doesn't seem to matter quite as much , it's just

3:22

really filling in and getting as much

3:24

. But if you can get a big protein dose in

3:26

the morning , big protein dose at night

3:28

, it's going to set you

3:30

up really good for success . As

3:32

far as the next macro goes , which is carbs

3:34

everyone's favorite topic really balancing

3:37

out the carbs with

3:39

what your protein goal is . So for a

3:41

woman who wants to weigh 140 pounds and

3:43

is getting 140 grams of protein in 140

3:47

carbs not right

3:49

for everybody , some people can't handle that much

3:51

. That's something you work with . You know a

3:53

medical doctor , functional medicine doctor on

3:55

. And then the other thing

3:58

that's important with carbs is not card dumping , so

4:00

you don't get to sit and have 140

4:02

grams of carbs all at one meal . That's

4:04

something you want to spread out throughout the day and really not

4:06

going over 40 to 50 carbs

4:08

per meal would be ideal . So you're not just spiking

4:11

your insulin , spiking your sugar and putting

4:13

yourself into taking yourself out of a

4:15

place of muscle growth . Do

4:18

you want to talk about carbs at all ? Is importance

4:20

for muscle growth ? Yeah

4:22

, yeah , okay , and then I'll get back to that .

4:24

Yeah , carbs , I mean yeah . So

4:28

the defaults that everyone goes into is just a

4:31

drastic caloric deficits to

4:33

try and lose weight , which is a nice way of saying starving

4:35

yourself to try and lose weight , which has

4:38

long-term repercussions . You can't , we

4:40

can't just fall on these types of diets for

4:42

long periods of time . So when we teach people about

4:45

the intermittent fasting and reduced calorie

4:47

diets that we do , that's why we tell them six weeks

4:49

. Six weeks to get results

4:51

, to get some quick goals . We

4:53

can go up to 12 weeks , we can go up to 18

4:55

weeks with this , but we're talking about weeks , not

4:58

months and years . You can't eat a calorie

5:00

deficient diet for long

5:02

periods of time and put yourself into starvation

5:04

mode for too long , because then cortisol takes over

5:06

your entire system and throws off

5:08

all your hormones . So carbs are really important

5:11

when it comes to this . The most calorie

5:14

efficient , the most calorie dense foods

5:16

are fats . They have the most calories

5:18

per gram and that's that's

5:21

why we need a little bit of that . The

5:23

American diet goes wrong with

5:25

refined sugar , which are bad carbs

5:27

, and then high trans fats , which

5:30

are bad fats , and those when you add

5:32

them together like a cheeseburger

5:34

from a fast food joint tons of fat

5:36

, tons of carbs and not enough protein

5:38

. These things add up , you know , 1200

5:41

to 1500 calories in one meal . Plus

5:43

the French fries , now we're at 2000 calories of

5:45

carbohydrates and fat . And that's the problem

5:48

that we train our metabolism over time . So good

5:50

carbs are really from

5:52

the produce and fruit that we eat

5:54

. That's where we get all of our good carbohydrates

5:57

from our dense carbohydrates , our

5:59

starchy carbohydrates and

6:02

the complex carbs that we're looking for

6:04

for a body that needs to use this . So

6:06

that's why you'll see in many diets that I highly

6:09

, I highly recommend a whole bunch of them the

6:11

whole food diet , the paleo diet , even

6:13

sometimes the keto diet all we focus

6:15

on and they say eat as much of these free

6:17

, free veggies as you can because they're water

6:19

based , dense , fibrous vegetables

6:22

that you can just eat because they're low caloric index

6:24

, they're really really good carbohydrates

6:26

and they transport a lot of the vitamins and minerals

6:28

that we need per day . So that's why we say getting

6:31

the proper diet means eating a vast

6:33

array of produce . That's what

6:36

a good diet really is , because when we talk

6:38

about meats , americans just typically like

6:40

chicken and beef let's just be honest and maybe some pork

6:42

and fish , but that's really when it comes

6:44

down to protein . Really , we

6:46

just eat a couple of meats , so the vast array

6:48

and a wide variety of diet comes in our produce

6:50

. So complex way of talking about carbohydrates

6:53

, but it is the only real answer

6:55

. When we talk about carbohydrates is

6:57

that's where it's coming from . The simple carbs , the

6:59

grains that we talk about , the

7:01

pastas , the flowers , the breads , the rice

7:03

these are simple carbs . Simple

7:06

meaning your body automatically starts to

7:08

digest this as soon as you put it in your mouth . The enzymes

7:10

in your mouth break this down because they're

7:12

easily digestible . Easily digestible

7:14

carbs are typically sugars and unfortunately

7:17

we can't have too much of this in our diet

7:19

.

7:19

So yeah , and

7:21

back to the carb

7:23

situation with

7:26

the produce right the fruits

7:28

and the vegetables . That's really

7:31

where we get most of our microbial

7:33

diversity from in our gut , so

7:35

there's definitely a big component when it comes to

7:37

weight on the microbiome what's

7:40

growing in our gut , what we want

7:42

there , what we don't want there , and

7:44

certainly eating things like the refined grains

7:47

and the sugars . It's going to fuel the

7:49

back eyes , the opportunistic pathogens

7:51

that are normally there

7:53

, but we don't want them overgrowing

7:55

and taking over the keystone bacteria , which are

7:57

the ones that really give us the most benefits

8:00

in our health . I do

8:02

a lot of gut testing . That's really what we want to do . I

8:04

start most of my patients out , and

8:07

so I talk about protein as

8:09

being super important , incredibly

8:11

important for men . Men know that , I think

8:13

, though , but it's

8:15

even more important , I think , for women , especially

8:18

as we get older women over 40 . Protein

8:21

is incredibly important , but the

8:23

microbial diversity in the keystone species

8:25

are pretty critical too , and

8:28

if you can't one absorb

8:30

the nutrients that , you're getting

8:32

some of the bacteria in

8:34

our gut that need to be there . The keystone bacteria

8:36

are producing enzymes

8:38

. They're producing a

8:41

lot of different things that our body needs as

8:43

well , and then they're decreasing inflammation . So

8:45

, yeah , and the best , one of the best

8:47

ways to make

8:49

sure so menos are helpful but

8:51

to make sure that we have a good amount

8:53

of microbial diversity is the fruits

8:56

and the vegetables , and there's certainly

8:58

some that are better bang for the buck

9:00

With grains

9:02

too . Talking about gut health , since

9:04

we're taking a little sidebar here resistant

9:10

search can be really important as well , but not everyone

9:12

can tolerate it . So people with small intestinal

9:14

bacterial overgrowth

9:16

IBS , certain

9:19

IBD they'll struggle with that , but

9:21

those are really , really helpful to our bacteria

9:23

as well . And then getting back , circling

9:26

back to our last macro , which is fat . Dr

9:29

D was talking about it , or Andrew Goh was talking about it . Fats

9:33

are really , really important . So low fat diet

9:35

was big in the 90s and we

9:37

thought that it was going to cure everybody from all

9:39

the things and it just made everything so much worse

9:41

. So

9:44

it's also fat is important

9:46

. There's a lot of research . When you read the research

9:48

on high fat diet being bad

9:50

, it's the type of fat

9:53

that we tend to get . It's the processed foods

9:55

and the ultra processed foods that

9:57

are not good and have the bad fats in them

9:59

. So of course , I think a lot of people know what

10:01

good fats are at this point Olive

10:03

oil , coconut oil depending

10:06

on where your view on animal health is

10:08

, animal fats can be really nourishing

10:11

as well fish oil , things like that . So

10:13

the last macro that

10:16

you really want to work on making up

10:18

the rest of your calories , wherever that is

10:20

, is the fat . Exercise

10:23

. I'll let you talk about exercise . So

10:25

it's important to talk about diet . I

10:28

think diet's the number one important thing for

10:30

our health and I think it's probably the

10:32

most important thing for weight loss

10:34

. But exercise is really important and we're

10:36

really starting to see the

10:38

literature start to talk about the

10:40

importance of strength training , especially as people

10:42

get older , and

10:45

the quality of muscle that we have , that's

10:47

, I think , more important is not the amount of muscle . We

10:50

talk a lot about body fat as a marker

10:52

, or BMI , one

10:55

thing I wanted to quickly mention as well . This is

10:58

another sidebar , but when it comes

11:00

to so men and the BMI

11:02

chart , bmi is kind of a weird one . It

11:05

kind of upsets a lot of people , and I think

11:07

sometimes it should , because we can be healthy at

11:09

a lot of different weights . Certainly

11:12

, bodybuilders tend to carry more weight . They're

11:15

often not a healthy BMI

11:17

, but especially when

11:19

we talk about for women , as

11:22

we age , the literature does show too

11:24

we can have a bit more body fat and it isn't

11:26

as harmful for us . So a lot

11:28

of people equate body fat with

11:30

inflammation and I really don't think

11:32

it's the body fat . I really

11:34

think it's the quality of muscle we have . That's

11:37

super helpful , and then just being

11:39

naturally anti-inflammatory . So one of the

11:41

things I like for women , especially as we

11:43

get older , instead of looking at a regular

11:45

BMI chart which our doctors still do and

11:48

send you with a paper that says you're overweight

11:50

and it's defeating because you've been trying

11:52

your entire life to be a healthy weight

11:55

, there is Smart BMI Calculator

11:57

. I think it's smartbmicalculatorcom , but

11:59

Google it , search it and

12:01

you put in your age and you put in a lot of different things

12:03

and then it gives you a different sort

12:05

of chart with an

12:08

expanded , appropriate BMI . Men

12:10

don't get much of a break on it , but women do , and

12:12

I do think that's important and I think it's . Instead

12:15

of being small as women , we focus

12:17

on being strong and being healthy . As

12:20

we age , it's really

12:22

important to have strength more

12:24

than anything else . Those are the biggest factors

12:27

, I think , and we're starting to see

12:29

that muscle is the most important

12:32

organ of longevity . So

12:35

I think Enrico is probably best to

12:37

talk about the muscle situation and really

12:39

how to build strength there .

12:41

Yeah , I mean Dr Christine nailed this

12:43

about the quality

12:45

of the lean muscle . So people always ask you know , how

12:47

do I maintain my body weight ? And the answer

12:50

is on how good the

12:52

quality of your lean muscle is on your body . The

12:54

more quality lean muscle you have

12:56

on your body , the more efficient

12:59

your metabolism really is . So

13:01

in the men's fitness area and the bodybuilding

13:03

world , like you want to eat more food , have more muscle

13:05

. It's kind of true . You want to have good muscle

13:08

and that's how it is . The bigger you get

13:10

. You see some of these competitive bodybuilders . They

13:12

eat 3,000 , 4,000 calories a day , five other

13:14

cheat days or 10,000 calories . You don't even

13:16

know how to fathom to eat 10,000 calories

13:18

in a day , get alone fuel

13:21

your body that way consistently

13:23

because of the amount of lean muscle mass that takes

13:25

that . That's why that is not a long-term

13:28

sustainable way to live . You can't

13:30

be eating 4,000 calories a day for years upon

13:32

years . That's why the bodybuilding world

13:34

is a short-term thing . 10 years is

13:36

like a maximum that you could do that for . So

13:39

we're not talking about that stuff . We're talking about regular shmo's

13:41

like you and me that are trying to just stay

13:43

healthy as we can . And it comes

13:45

to the quality of lean muscle mass , and that

13:47

comes through exercise . So I

13:49

like to divide Weight

13:51

loss , the weight loss industry , which is a multi-billion

13:54

dollar industry , into three categories

13:56

the cheat your way to it and

13:58

be very disappointed a year later

14:01

. The gonna work hard at

14:03

it . Low calorie type diet , efficient

14:05

with minimal exercise , smart exercise

14:08

. Or the . The hard work

14:10

hard pay off long-term investment

14:12

of Eating really well , exercising

14:14

really well . Those are your three options . I

14:16

don't advise you on option number one and

14:19

we can dive into a zempic in a minute

14:21

, but this is just a new

14:23

2023 fad . I promise

14:25

you it will not be here in 2025 . The

14:28

road that people are going . It might be

14:30

. It might be . Americans do stick on the things

14:32

for a long time . The

14:34

muscle wasting , the long-term , the

14:37

generation that ends up happening by eating like

14:39

this and suppressing your appetite , goes back to

14:41

the 90s , in the bariatric surgeries we were doing

14:43

compressing people's stomachs . It's the exact

14:45

same thing , but now we're just using a drug to do

14:47

that . So , but there are other semi-gluteides

14:50

and Trezeptides and other thing that we

14:52

can use to help facilitate weight loss

14:54

. We're not against those . We can talk and

14:56

touch it , but with that . But the other way

14:58

is the low caloric way of losing weight

15:00

, which goes on the theory and the philosophy

15:03

of Anabolism and catabolism

15:05

. So in order to put your body into a Catabolism

15:09

state of breaking down , to

15:11

lose weight , we need to decrease the

15:13

amount of calories that we eat in

15:16

Conjunction to how much we spend . It's

15:18

not 2,000 calories . That was made up by the American

15:21

Diet people

15:23

that came up with 2,000 calories . It's really

15:25

based on your basal metabolic rate . You calculate

15:27

that you want to slightly go under that , about

15:30

10 to 20 percent , and that is a caloric

15:32

Deficiency that you test

15:34

. This is the chyrofin program

15:36

that we do . This is the one that we tell most people hey

15:38

, are you gonna exercise ? If they say no , we

15:40

tell them hey , chyrofin might be a great fit for

15:43

you . If they say yes , then a whole food diet

15:45

is gonna be better for them . And that's where we go

15:47

on the weight loss coaching world when it

15:49

comes to weight loss . And

15:51

then Christine's a big fan of option

15:53

3 , the long-term , long-haul

15:55

, long effects , because it's just gonna be a lifestyle

15:57

that you live and and carry you

15:59

into your later years living younger than

16:01

you really are . I mean it's , it is the best

16:03

option , but some people have inflammatory

16:06

issues that they need to work through now . As

16:08

a chyropractor , we help people with a lot of joint pain

16:10

and the people who do chyrofin . Within two

16:12

to three months , they're 40 pounds lighter and they

16:14

end up losing a lot of weight . Their joints feel better

16:16

. That's why we like those two options .

16:18

So that's where we are with that and I do think

16:21

too sorry I'm not gonna steal the mic , but I do think

16:23

that option to the

16:25

get in , get out , lose the weight I think

16:27

that that's something you can do temporarily

16:29

, and then you focus on the muscle

16:31

and you focus on the protein , and that can be done as

16:34

well , and you

16:36

can get quick results that way too , and it's still quite

16:38

healthy .

16:38

Yeah , see , if it comes back to the philosophy of anabolism

16:40

, catabolism . Anabolism means building

16:43

up and catabolism means breaking down . And

16:46

there's there's a fine line in the exercise

16:48

Physiology world that says you can't really do both

16:50

at the same time . You either choose to

16:52

catabolize or you choose to anabolize

16:54

, and it makes sense because it's based on how you eat . Are

16:56

you gonna eat to build muscle or you're gonna eat to lose

16:58

weight ? Those are two very different things . So

17:01

that's the world that we're in when it comes to all the literature

17:04

on that . And then you get into trouble in the fitness

17:06

industry where they over cardio you

17:08

to increase your caloric , expend

17:10

expenditure and calories through through

17:13

cardio exercise so that , and

17:15

then also under feed you

17:17

. That is where we run into

17:19

big problems Metabolically

17:21

. We're just stressing the system . Hormonally

17:24

it's really , really bad . So

17:26

long story short , as convoluted

17:28

as this entire podcast has become , the

17:31

simple basics haven't changed in

17:33

thousands of years . We need a whole

17:35

food array of produce to

17:37

base our carbohydrate intake

17:39

from . We need good , clean

17:41

, lean protein that we need

17:43

to be eating every day , mainly fish and

17:45

chicken , then some beef , then some

17:47

pork , then some of your other free game Stuff

17:49

if you want . Then we need a good fats

17:51

and our good fats come from nuts , seeds

17:54

, oils that the good stuff

17:56

coconut , olive oil , the things

17:58

that we talked about through there , that is , and

18:00

if you want to read a book or anything like

18:02

that , the Mediterranean diet is probably

18:04

your best Landscape diet to

18:07

follow when it .

18:08

When it comes to that , and you know the when

18:10

I have talked to patients with the Mediterranean

18:12

diet though , they don't suggest

18:15

a ton of protein . It's not in my opinion

18:17

. It's not enough protein . So If

18:19

you follow the general recommendations

18:21

for Mediterranean diet , fat , the fats good , the

18:23

carbs are good , but the protein

18:26

macro would probably be under . And

18:28

I'm actually a big fan of grass-fed

18:30

beef . I think it's wonderful . It's got

18:33

a lot of acetyl carnetine in it , which

18:35

really fuels getting the fat into

18:37

yourselves instead of , you know , as you transition

18:40

off of as many of us are in glucose metabolism Transition

18:44

, transitioning to using fat as

18:46

fuel as well , not keto

18:48

, not proponent of keto , but being

18:51

able to do all those things . So you say chicken

18:53

and fish . I like beef .

18:55

Yeah , organic grass-fed

18:57

beef is absolutely one of the best proteins

19:00

amino acid chain

19:02

what's it called profile out there

19:04

. It's one of the best protein foods you can eat

19:06

Absolutely I'm not against it . The Mediterranean

19:08

diet is the foundational diet you should

19:11

follow . Then you make a choice . You say am I

19:13

going to exercise ? Yes , if the answer is

19:15

yes , it's like a branch , a fork in a row

19:17

. You have to make the left or the right turn . So

19:19

you say yes , you make the right turn and that means

19:21

more protein . That's it . You take the fundamental

19:24

basics of a good diet whole food , mediterranean

19:26

, whichever one you choose and then you increase

19:29

your protein . That's the only thing that

19:31

really needs to be increased when you

19:33

exercise . That's how you maintain

19:35

good metabolism long term

19:37

.

19:37

And maybe some carbs as well

19:39

.

19:40

Right , Right , it depends how little

19:42

you're eating . So that's the fundamental there

19:44

. We find that the carbs are really important to keep

19:46

you going . Then , when you go down exercise

19:48

route , are you just lifting ? It's protein . Are

19:50

you lifting and doing cardio ? Then it's protein

19:52

and more carbs . You really have to eat

19:54

more to exercise more , and that's

19:57

where the whole mistake comes from when it comes to weight

19:59

loss . So , going into weight loss season here

20:01

, just have a clear

20:03

pathway . Get a coach

20:05

. This is one of those things that

20:08

the success rate 92%

20:11

of people that start a weight loss program

20:13

quit the weight loss program and

20:15

fail within 90 days . 92%

20:18

, that means 8% of people carry

20:20

forward . Out of those 8% , some of them

20:23

even don't carry past one year . So

20:25

it's a small percentage of people each year that repeat the

20:28

same things over and over again with the same

20:30

results . All we're telling you is get a good

20:32

coach . There's lots of great stuff

20:34

. Fit the one that fits you best . Whether

20:37

you're getting into exercise , maybe it's in the personal training

20:39

realm . If it's getting into competition , maybe

20:41

it's in the competition realm . If it's no exercise

20:44

and just weight loss , maybe it's in the healthcare

20:46

realm . Whichever one it is , we're here

20:48

for you on the natural side . We always lean

20:50

towards natural and vitalism

20:52

first , before we introduce anything

20:54

. We barely give people vitamins on this

20:56

thing . We're not even . You know , we don't even

20:59

do that . Some of the 12 sometimes that's

21:01

about it , because you're getting everything from

21:03

your food . And one last

21:05

tip you lose all the weight

21:07

that you were hard to lose in

21:09

your sleep . It all happens

21:11

at night . You need proper

21:13

sleep and I think every podcast I listen

21:16

to about weight loss forgets to talk about

21:18

sleep . So make that your goal

21:20

for 2024s . I'm going to improve my sleep

21:22

in 2024 . And I like what Dr

21:25

Otto Janky did a podcast

21:27

, different podcast with him a couple of days ago

21:29

on empire longevity , and all he

21:31

does is talk about longevity , human longevity

21:33

, and he said the number one thing is sleep

21:36

when it comes to all of our goals . And

21:38

you need to reverse engineer it . If you're going to say

21:40

I'm going to wake up at 6am to do my workouts

21:42

, you reverse engineer and say I'm going to

21:44

wind down my day at 930 and hit the , hit

21:46

the bed at 10 . Because that's eight hours . You

21:49

got to plan for eight hours in bed

21:51

to get some sleep and that's

21:53

. I probably think that should be your number one

21:55

goal If you're going to lose weight . People

21:57

say what's the one thing I should do ? Prep good

22:00

sleep , anything else .

22:01

Yeah , and I mean on that as well

22:03

. There is research and there's

22:06

a lot of people have been following that actually . So

22:08

we would say diet , exercise , sleep

22:10

. But it might be diet , sleep

22:13

, exercise . So it might

22:15

even be more important . We have to fuel ourselves

22:17

. But if you can't rest or recover in

22:19

a big population in our office that we see as

22:21

nursing moms and parents with

22:23

young children and boy , you're just

22:25

not getting the sleep . So focus on the nutrition

22:28

and whatever type of nourishing

22:30

things you can , and then you focus on the weight loss later

22:32

. It's not yet , but

22:35

yeah , the one thing

22:37

we didn't talk about I think that was important to

22:39

touch base on is strength training

22:41

. So strength training is is

22:43

it so as

22:45

far as muscle health ? Strength training maybe

22:48

hit cardio all

22:51

super duper important , but we used to really think cardio

22:53

was it ? It's strength training . Strength training

22:55

is the answer to so many things . Staying strong

22:57

, it's creating that healthy muscle

22:59

and it's strength training means

23:01

lifting some weights , but

23:03

progressively upping that as well , when

23:06

you can safely do it . I think that's important to

23:08

note . Yeah , but yeah , great , great

23:10

.

23:11

Yeah , thanks for joining us . So I'd say , if we go through

23:13

the tips from one through five Rest

23:16

being number one , if you're gonna plan for weight loss in

23:18

the weight loss season , number one . Plan for

23:20

good rest . Fix your room , get a

23:22

new pillow and make it darker . What all

23:24

the rules about sleep ? Go back to our sleep podcast

23:26

. You can find it in our podcast chain . Number

23:29

two Plan your

23:31

, your meals . Plan how you're gonna eat from

23:33

this , from this podcast that we taught you . You're gonna

23:35

pick a whole food diet base and

23:37

then choose what you like . You have to like

23:40

what you eat or you're not gonna survive this . It's just

23:42

you got to pick the things that you like . Fill it with

23:44

the base . That's number two . Pick good

23:46

sources of food . Focus on protein

23:49

. Number one Good carbohydrates

23:51

from your produce section and then good

23:53

healthy fats . Cook with that . Don't use too

23:55

much of it . You'll be surprised how quickly calories

23:57

add up . Once we start getting into the mixed nuts

24:00

, the oils , the butters . It

24:02

adds up , but you do need a little bit of all that good

24:04

stuff . And then , number four choose

24:06

the exercise program . If you decide

24:08

to exercise that suits you best . You're

24:10

not gonna go back to the job and been back in

24:12

the gym the last six months consistently

24:15

, and I have to keep reminding

24:18

myself I'm not 22 , I'm

24:20

not 22 . Put down the 400 pound

24:22

light press and just go back down to 200

24:24

. You don't need to do that , it's just . The

24:26

consistency is key , and I have a

24:28

coach as well . He keeps me accountable , he

24:30

tells me what to do next , and that motivation

24:33

is what keeps you going . So , and that's number five

24:35

, get a coach that you Resonate

24:37

with , that you trust , and then

24:39

those people can help you keep you accountable

24:42

. In our weight loss program we text you

24:44

every single day . That's our , that's what we

24:46

want to hold ourselves accountable . We're gonna be with

24:48

you every single day through

24:50

the entire program for weight loss . So

24:52

my , my wait , my fitness coach is with

24:54

me every single week , so he's it's once a week

24:57

. So that's how that works there . Good

24:59

luck , we're here for you . Ask us any questions

25:01

. We love this stuff and thanks for listening

25:03

.