WEBVTT FILE

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Downloaded from
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Official YIFY movies site:
YTS.MX

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[gentle music]

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[upbeat music music]

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[Tom] Over the years,
billions of pounds of fat

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have been lost by people
all over the world.

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It was done through
many different diet systems.

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keto, intermittent fasting,
the Zone, Atkins,

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fill your macros and so on.

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And yet, how many of these people have kept the weight off

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for over a year,
for over ten years?

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How about 20 years?

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[crickets chirping]

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Yes, the answer is very,
very few.

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In fact, they not only gained all their weight back they lost,

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they generally gain back
even more than they lost!

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This has been going on
for as long as people

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have been trying to lose weight.

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Which makes me ask, we blindly follow all these fads

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and studies that come out,
but are these diets safe?

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Or are they harming us
in the long run?

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Are they even based on science?

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We are bombarded with diets,
studies and many fads.

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Even though we have access
to more information today

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than ever before,
we are fatter now

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than we were 50 years ago.

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Like everyone else, I too have
yo-yo dieted all my life.

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Finally, I got fed up

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and decided
this yo-yo diet craziness

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has to stop.

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For a few years now, I have been researching the real, safe,

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sustainable and scientific way
to lose weight.

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But not just that.

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I wanted to know
the habits of the people

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who have lost the weight
in such a way,

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they were able to keep it off.

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You see, I just don't
want to lose the fat,

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I want to do it safely
and never gain it back.

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What is it that these people
know that most dieters

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and experts don't?
What are the habits

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and systems
that all these successful

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people have in common?

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What I found out is that most
of these weight loss programs

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do not focus on the psychology
of it all,

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they only focus
on the weight loss side.

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You see, first you have
to change the mind

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or you'll never change the body.

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Well, in my quest, I discovered a large group of people

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who have done this.
They kept the weight off

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so far for five, ten,

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and even 15 years and counting.

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I believe at my heaviest,
I was around the 320.

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And, uh, how much I've lost

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looks like around
85 pounds of, of fat.

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Back in 2017,
I was a type two diabetic.

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My fasting glucose was 160.

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And then, within about
six months I got things
under control.

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And I was down at a fast of 72.

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I was very pleased with that.

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My doctor was pleased.
Within six months,

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they finally
took me off metformin,

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which I'd been on it
for a couple of years.

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I kept it off for almost
three years now.

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So, I've lost 120 pounds.

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And I have kept it off
for about six years now.

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I was a little over 230 pounds
whenever I started.

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And then I got down
to about 105,

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and the rest
I have just kind of gained,

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kind of improved my body.

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[interviewer] How hard is it
to keep it off?

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Uh, I don't find it
hard to keep off.

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Um, I have one of those minds
that when I go, I go.

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I was 340 pounds.

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Um, severely over weight.

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I had a waist line
of between 44 and 46.

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Wearing double x
and triple x shirts.

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I've lost a 135 pounds.

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I've kept it of
for about two to three years.

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It's been so long, I can't
give you an accurate time.

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But this is actually
taken no effort now.

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It, it's effortless now.

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[Tom] And through them,
I discovered the one person

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that holds the largest body
of work in regards

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to the psychology
of eating management

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and relapse prevention in
America, over 40 years' worth.

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So, I flew across the country
to interview him and others

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that specialize in specific
areas of weight loss.

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And what I found out is
the mind blowing information

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that all these successful
people have in common.

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[plane engine roaring]

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[gentle music]

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[Tom] Well,
let's start cleaning up

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all the confusion.

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Starting with,
knowing what's in our food.

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I mean, we have to know
how many calories,

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how many fat grams,
carbs and stuff like that

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are in our food, so we know

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what we are putting
in our bodies.

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Back in 1990, the Nutrition,

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Labeling and Education
Act was passed.

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It required all food products
to put labels on them.

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Including food ingredients,
serving size,

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and terms like low fat and lite.

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Even though things have been
added and subtracted

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and changed over the years,
the basic standard

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has been the same since 1990.

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It seems like the government
is on our side and trying

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to help us out on our journey,
right?

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Well, I discovered,
that was wrong.

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[upbeat music]

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The first person
I saw was Keith Klein.

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A certified clinical
nutritionist.

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Keith Klein has been working
in the dietetic field

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for over 40 years
and is considered

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to be the "father
of eating management."

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He has one of the largest
bodies of work

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on eating management
and relapse prevention

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which spans hundreds of articles, radio and TV shows,

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including his own shows on CBS,
KSEV, and BIZ,

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and nationally syndicated
Prime Sports Radio.

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Mr. Klein was
the dietetic director

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at several prominent
medical facilities

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like the Institute
of Specialized Medicine

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with psychiatrist Dr. John Simms

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and Houston's Sports
Medicine Clinic,

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which he owned
with Dr. Ron Preston.

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He has helped thousands of people from famous sports stars,

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Mr. Olympian athletes, to every
day folks like you and me.

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He then opened the Institute
of Eating Management & Relapse

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Prevention Center,
where he resides to this day.

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He has written several
successful books

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and created the hit
audio seriesThe Shift.

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More recently he has created
an online weight loss program

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that contains his life's work
called Lean Body Coaching.

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I would contend that it's
almost impossible for Americans

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to eat healthy today.

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And why would I say
something like that?

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Labels are the guidelines
by which

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we have to choose healthy foods.

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If the guidelines
on these labels are misleading

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and deceitful, how can Americans
ever eat healthy food?

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See, a big problem with having
so many deceptive labels out

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is it causes a lot of people
to become somewhat delusional.

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There's nothing worse
than thinking you're doing

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the right thing only
find out you weren't.

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Only because the labels
that you were using

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were misleading and deceitful.

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So, how many of you would
like to reduce the calories

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in your food, reduce, let's say,
maybe the fat and would go out

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and eat something like
lean ground turkey,

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and clearly it tells
you that it's seven percent fat.

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You know,
seven percent fat is way

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under the 20 that
I would ascribe to.

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A lot of Americans try
to eat 30 or 40% fat,

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I would say keep it under 20.
And clearly, that seven percent

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right there on the label tells
you that it's a low fat food.

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When I turn the label over
and I ask almost everybody,

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can you tell me what the real
percentage of fat

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of this food is?

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Almost nobody can do it.

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Do you know that in America
no company by law

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has to put the actual real
percentage of fat on the label.

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They don't have to do it
so they don't do it.

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Now, when we look at the back
of this label we can see

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that the calories are 160,
and the grams of fat are eight.

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One thing I'm going
to need you to memorize

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is this simple formula.

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Grams of fat times nine,
divided by the calories,

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equals the percentage of fat.

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The reason why we multiply
the grams of fat times nine

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is because one gram
of fat has nine calories.

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So, if the grams
of fat are eight.

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Eight time nine is 72.

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Seventy two divided by 160
is literally 45% fat.

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Do you understand that
this food that's labeled lean

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and claims to be seven percent
fat, is actually 45% fat.

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In other words,
this ground turkey

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has the exact same percentage
of fat as T-bone steak.

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In other words,
if you wouldn't eat T-bone steak

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to drop body fat, why on earth
would you eat this turkey

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expecting a different outcome

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when in regards to their fat,
they are equivalent.

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I'm going to walk you
through a couple things

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you need to understand.

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When you see this percentage
of fat on a label,

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it refers to the products
fat by weight,

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not it's fat by calories.

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And those are two
completely different things.

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But do you understand
companies deliberately

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put a low percentage
of fat on the label

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to convince you to buy it.

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That's a high fat food
labeled as a low fat food.

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And so the word lean
simply means

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that it has under ten
grams of fat in a serving.

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As we just saw this food
has under tens grams of fat

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in a serving,
but it's a high fat food.

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So, if you are just
looking at grams of fat,

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you're missing the whole boat.

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We really need to look
at the percentage

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and my question becomes this.

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Why wouldn't
the company just put

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the actual percentage
of fat on the label?

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It's because they don't
want you to know it.

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Now, notice something.

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When you look at this label
here, they didn't even bother

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to tell you what they ground up
because they don't have to.

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This could be the thigh meat
or wing meat.

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It could be the scrap meat,
you'll never know. Okay?

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What you have to look at,
don't look at the words

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like extra lean
and all that stuff,

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you have to look
for the word breast

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within the title of the product.

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If it doesn't say
the word breast, it's not.

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Okay? So you're probably
getting scammed.

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But the most important
thing to do, once again,

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is to go to the back,
look at the label.

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In this case,
one and a half times nine is 13,

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13 divided
into the 120 is 11% fat.

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And that's a great food
to me because it's under 20%.

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So, if I'm going to make turkey
burgers, turkey meatloaf,

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turkey chili, I want to be
making it out of this

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because it says breasts.

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Not because it says extra lean.

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Because the word extra
lean simply means, by law,

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that is has five grams of fat
or less in a serving.

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And as you're going to see
there are a lot of foods

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that have less
than five grams of fat

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that are phenomenally
high fat foods.

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Now, check this out. Okay?

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All of them are the same brand

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but suddenly notice
this one is telling me

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it's made from all white meat.

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Now, because it has above
ten grams of fat,

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it can't use the word lean.

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Because it isn't as low as
five grams of fat or less,

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it can't use
the term extra lean.

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So, this tells you right now

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this is even higher
in fat than the 45%

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because it can't use
anyone of those terms.

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The term all white meat,
you do realize

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the wing meat is white, right?

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And you realize the wing meat
and thigh meat are 58% fat.

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They are higher in fat even
than most cuts of red meat.

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So, if you are eating the thigh
meat and wing meat of poultry,

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00:12:03.041 --> 00:12:04.250
you are eating
just as high in fat as beef.

246
00:12:04.375 --> 00:12:05.625
You might as well be
eating the beef.

247
00:12:05.750 --> 00:12:07.166
So, when you see the word lean

248
00:12:07.291 --> 00:12:08.583
and seven percent
you have to wonder,

249
00:12:08.708 --> 00:12:10.958
"How did those words
come to be," right?

250
00:12:11.083 --> 00:12:14.250
It's because lobbyists
in Washington are paid

251
00:12:14.375 --> 00:12:16.750
a vast amount of money
to protect the interest

252
00:12:16.875 --> 00:12:20.333
of the companies they represent
over yours and my health.

253
00:12:20.458 --> 00:12:22.250
And I see that as just criminal.

254
00:12:22.375 --> 00:12:24.750
These are high fat foods
being allowed to be marketed

255
00:12:24.875 --> 00:12:26.833
as low fat foods.
And I find that

256
00:12:26.958 --> 00:12:29.333
to be very misleading
and highly deceitful.

257
00:12:29.458 --> 00:12:31.166
[upbeat music]

258
00:12:31.291 --> 00:12:33.791
[Tom] I also saw
Dr. Roxanne Edrington.

259
00:12:33.916 --> 00:12:36.875
She is a doctor of chiropractic, a clinical nutritionist,

260
00:12:37.000 --> 00:12:38.833
naturopathic practitioner,

261
00:12:38.958 --> 00:12:41.166
she's certified
in functional medicine,

262
00:12:41.291 --> 00:12:43.458
and in applied kinesiology.

263
00:12:43.958 --> 00:12:45.833
She is a healthy
lifestyle coach,

264
00:12:45.958 --> 00:12:48.833
public speaker, athlete,
and author.

265
00:12:49.375 --> 00:12:52.666
She is the CEO and creator
of Ultimate Vitality,

266
00:12:53.125 --> 00:12:57.291
a vitality program designed
to enhance health and vitality

267
00:12:57.416 --> 00:13:00.125
through balance nutrition
and lifestyle choices.

268
00:13:00.750 --> 00:13:03.208
She is also the author
of the successful book,

269
00:13:03.333 --> 00:13:04.958
Don't Feed The Sugar Monster!

270
00:13:05.083 --> 00:13:06.666
A book that teaches children

271
00:13:06.791 --> 00:13:08.666
about good nutrition
and lifestyle.

272
00:13:09.541 --> 00:13:11.333
Defying the odds,
she is a American

273
00:13:11.458 --> 00:13:13.125
Ninja Warrior in her 50s,

274
00:13:13.250 --> 00:13:14.583
and a champion bodybuilder.

275
00:13:16.208 --> 00:13:21.500
She also has been featured on
ABC, CBS, ESPN, PBS and NBC.

276
00:13:21.625 --> 00:13:24.166
So, one of the big problems
I see with my patients

277
00:13:24.291 --> 00:13:25.791
and other people, that the f--

278
00:13:25.916 --> 00:13:27.291
the companies,
the food companies

279
00:13:27.416 --> 00:13:29.375
are mislabeling their products.

280
00:13:29.500 --> 00:13:31.916
Um, I don't know how many
times I have talked to people

281
00:13:32.041 --> 00:13:33.625
about lean meat. You know,

282
00:13:33.750 --> 00:13:36.000
and I actually had
to start bringing the labels

283
00:13:36.125 --> 00:13:39.541
into my office because
they are like, "No, it's lean."

284
00:13:39.666 --> 00:13:42.083
And so, I had to show them
how to read labels.

285
00:13:42.208 --> 00:13:43.791
So, that's where
it gets real confusing.

286
00:13:43.916 --> 00:13:45.541
So, the dairy companies
and the meat companies

287
00:13:45.666 --> 00:13:47.375
are really the worst.
And because

288
00:13:47.500 --> 00:13:50.041
consumers aren't educated,
they keep believing it.

289
00:13:50.166 --> 00:13:54.291
If it says lean,
if it says low fat, healthy,

290
00:13:54.416 --> 00:13:56.416
which they see all
over the labels.

291
00:13:56.541 --> 00:13:59.208
That is the issue, and people
are getting sucked into it

292
00:13:59.333 --> 00:14:02.416
and they are the reasons, one
of the big reasons why people

293
00:14:02.541 --> 00:14:04.083
still are having problems
losing weight

294
00:14:04.208 --> 00:14:06.583
even though they are really
trying to make a difference.

295
00:14:06.708 --> 00:14:10.458
And how they get away with
that is because those companies

296
00:14:10.583 --> 00:14:12.375
know that we're are
fat gram seekers.

297
00:14:12.500 --> 00:14:13.958
And we're looking for fats.

298
00:14:14.083 --> 00:14:15.875
And doctors
are telling patients,

299
00:14:16.000 --> 00:14:17.625
"You need to watch
your fat intake.

300
00:14:17.750 --> 00:14:20.375
So, try to eat foods
that are 20% fat or less."

301
00:14:20.500 --> 00:14:22.375
And so they are reading
these labels and believing them.

302
00:14:22.500 --> 00:14:24.833
Turkey bacon is the biggest
one I see all the time.

303
00:14:24.958 --> 00:14:26.916
They are like, "Oh, it's lean."
But when you actually

304
00:14:27.041 --> 00:14:28.625
look at the label,
they are finding out

305
00:14:28.750 --> 00:14:30.208
that they've been misinformed.

306
00:14:30.333 --> 00:14:31.708
And how they get away
with that is because

307
00:14:31.833 --> 00:14:33.250
what they are doing is
they are measuring it

308
00:14:33.375 --> 00:14:36.500
by weight not by calories.
We don't eat by weight.

309
00:14:36.625 --> 00:14:38.500
Who eats by weight?
We eat by calories.

310
00:14:38.625 --> 00:14:40.416
But look,
if you were to buy tuna

311
00:14:40.541 --> 00:14:41.666
and you wanted to lose weight,

312
00:14:41.791 --> 00:14:43.791
would you buy it
in water or oil?

313
00:14:43.916 --> 00:14:45.875
Now, if you're like most people,
you'd say in water.

314
00:14:46.000 --> 00:14:49.541
Now, let's be clear.
Oil packed tuna is 33% fat.

315
00:14:49.666 --> 00:14:51.666
In my world,
I consider anything above 20

316
00:14:51.791 --> 00:14:53.583
to be a little bit too high.

317
00:14:53.708 --> 00:14:57.083
But, look, this is clearly
telling me it's in spring water.

318
00:14:57.208 --> 00:14:59.041
It's telling me
it's premium albacore.

319
00:14:59.166 --> 00:15:00.375
It gives me the name
of the brand.

320
00:15:01.916 --> 00:15:04.541
And when I turn it over, one
gram of fat time nine is nine.

321
00:15:04.666 --> 00:15:08.500
Divided by 70, this
tuna fish is about 13% fat.

322
00:15:08.958 --> 00:15:11.916
And this is a good choice
in regards to its percentage

323
00:15:12.041 --> 00:15:14.791
of fat and most people would
never look at the label again.

324
00:15:15.291 --> 00:15:17.000
Now, I want you
to notice these two labels

325
00:15:17.125 --> 00:15:18.208
are absolutely identical.

326
00:15:18.666 --> 00:15:19.875
They are both in spring water.

327
00:15:20.000 --> 00:15:21.333
They both say the same brand.

328
00:15:21.458 --> 00:15:22.875
They are both premium albacore.

329
00:15:23.375 --> 00:15:25.583
When you turn it over to
the nutrition facts panel,

330
00:15:25.708 --> 00:15:27.583
you see suddenly
that they are different.

331
00:15:28.041 --> 00:15:31.041
Instead of one gram of fat in
a serving this one has five.

332
00:15:31.166 --> 00:15:32.791
Now, five times nine is 45.

333
00:15:32.916 --> 00:15:34.458
It's the exact same food.

334
00:15:34.583 --> 00:15:37.250
But the calories are no
longer 70, they are 110.

335
00:15:37.375 --> 00:15:40.458
So, now we do 45 divided
by 110 and that tells you,

336
00:15:40.583 --> 00:15:44.833
that this water packed tuna
is 45% fat, or 40 actually.

337
00:15:45.458 --> 00:15:47.416
So, look, how many people
in America do you think

338
00:15:47.541 --> 00:15:50.250
know that water packed tuna
is always higher in fat

339
00:15:50.375 --> 00:15:52.333
than oil every November
through March?

340
00:15:53.083 --> 00:15:54.541
This represents
the different times of year

341
00:15:54.666 --> 00:15:56.750
they catch the fish
because these fish migrate

342
00:15:56.875 --> 00:15:58.958
they quadruple
their weight in fat.

343
00:15:59.083 --> 00:16:01.458
And so every migratory
season water packed tuna

344
00:16:01.583 --> 00:16:03.458
is actually higher in fat
or can be higher in fat

345
00:16:03.583 --> 00:16:05.416
than oil packed.
So, if oil packed tuna

346
00:16:05.541 --> 00:16:07.500
is 33% fat
and I wouldn't eat that

347
00:16:07.625 --> 00:16:09.625
to get lean,
why would I eat it in water

348
00:16:09.750 --> 00:16:11.083
if it's higher in fat than oil,

349
00:16:11.208 --> 00:16:12.583
expecting a different outcome?

350
00:16:13.166 --> 00:16:15.541
So, you see, I think
consumers need to be aware

351
00:16:15.666 --> 00:16:17.958
the labeling laws are
not worked in your favor.

352
00:16:18.083 --> 00:16:20.000
They are actually designed
to work against you

353
00:16:20.125 --> 00:16:22.541
to help these manufacturers
sell their products.

354
00:16:22.666 --> 00:16:25.000
Now, I should stress both
cans will be on the shelf

355
00:16:25.125 --> 00:16:26.416
at the same time.

356
00:16:26.541 --> 00:16:28.166
It's just up for you to notice.

357
00:16:28.291 --> 00:16:30.625
So, again that formula
becomes critical once again

358
00:16:30.750 --> 00:16:32.500
if we're really going to
determine whether the fat food

359
00:16:32.625 --> 00:16:35.375
fits into our program, or your
program or whoever's program.

360
00:16:35.500 --> 00:16:37.666
[upbeat music]

361
00:16:37.791 --> 00:16:40.166
[Tom] Larry North is
a fitness pioneer and icon.

362
00:16:40.708 --> 00:16:43.750
In 1981, he started
his first business at age 20.

363
00:16:44.125 --> 00:16:47.208
His media career started
shortly after that by arriving

364
00:16:47.333 --> 00:16:51.291
on talk radio where he has
performed for over 25 years.

365
00:16:51.416 --> 00:16:54.125
Shortly after that,
his best-selling infomercial

366
00:16:54.250 --> 00:16:55.583
became one of the most popular

367
00:16:55.708 --> 00:16:57.625
weight loss infomercials ever.

368
00:16:57.750 --> 00:17:00.083
Because of his three
best-selling books,

369
00:17:00.208 --> 00:17:03.458
a chain of health clubs, and thousands of TV appearances

370
00:17:03.583 --> 00:17:05.541
and live presentations,
Larry North

371
00:17:05.666 --> 00:17:07.916
has become
a household name in fitness,

372
00:17:08.041 --> 00:17:09.583
weight loss, and health.

373
00:17:09.708 --> 00:17:12.333
He continues to spread
his motivational messages

374
00:17:12.458 --> 00:17:15.958
and wisdom to dozens
of fortune 500 companies

375
00:17:16.083 --> 00:17:18.625
and to just about anyone
who will listen.

376
00:17:19.291 --> 00:17:20.708
[Larry] The reason people

377
00:17:20.833 --> 00:17:24.583
have a hard time
with food labels

378
00:17:24.708 --> 00:17:29.750
and the deceit from food
conglomerates that are gigantic,

379
00:17:29.875 --> 00:17:31.708
the-- we're talking trillion
dollar industries,

380
00:17:31.833 --> 00:17:32.791
is because of money.

381
00:17:33.250 --> 00:17:34.250
Is because of money.

382
00:17:34.583 --> 00:17:36.208
You know, they,
they-- certainly,

383
00:17:36.333 --> 00:17:39.166
they know that if they had a,
a, a--

384
00:17:39.291 --> 00:17:42.541
if you're able to get an actual
visual picture of the things

385
00:17:42.666 --> 00:17:44.625
that you were putting in,
in your body,

386
00:17:44.750 --> 00:17:46.875
uh, versus the deceptive
food labeling

387
00:17:47.000 --> 00:17:49.500
that they are able to get away
with, you wouldn't eat it.

388
00:17:49.625 --> 00:17:52.916
You-- Even, even someone that,
that doesn't care a whole
lot will go,

389
00:17:53.041 --> 00:17:55.166
"Whoa, I'm not going
to put that in my body."

390
00:17:55.291 --> 00:17:58.000
But they get away with it
because it's a money thing,
it's a money grab.

391
00:17:58.125 --> 00:18:00.791
[Keith] Okay, so take a look
at this typical can of soda.

392
00:18:01.291 --> 00:18:02.958
Notice that on the label
it shows you

393
00:18:03.083 --> 00:18:04.750
that it has 40 grams of sugar.

394
00:18:05.583 --> 00:18:08.083
How many teaspoons
of sugar is that anyway?

395
00:18:08.208 --> 00:18:10.583
But look when you see
40 grams of sugar,

396
00:18:10.708 --> 00:18:12.541
there's a simple formula
that you can use

397
00:18:12.666 --> 00:18:14.916
to convert it to teaspoons.
And once you do that,

398
00:18:15.041 --> 00:18:16.666
you become more aware, right?

399
00:18:16.791 --> 00:18:19.750
Because grams doesn't mean
much to us as Americans.

400
00:18:19.875 --> 00:18:21.416
But let me show you the formula.

401
00:18:21.541 --> 00:18:23.916
Simply take the grams
of sugar on the label.

402
00:18:24.041 --> 00:18:27.291
And divide it by four and that
converts it into teaspoons.

403
00:18:27.833 --> 00:18:29.583
So, let's do the formula.

404
00:18:29.708 --> 00:18:32.416
40 divided by four means
this little tiny can of soda

405
00:18:32.541 --> 00:18:35.958
has ten packets of sugar
contained within it.

406
00:18:36.083 --> 00:18:37.916
I mean that's nothing
but liquid candy.

407
00:18:38.041 --> 00:18:41.333
But just to understand, this is
going to spike insulin levels.

408
00:18:41.458 --> 00:18:43.375
It's going to be converted
to triglycerides.

409
00:18:43.500 --> 00:18:45.791
It's going to be stored, almost
all human body fat is stored

410
00:18:45.916 --> 00:18:48.125
in the form of triglycerides
and this food

411
00:18:48.250 --> 00:18:50.375
is simply going to be
feeding a lot of fat cells.

412
00:18:50.500 --> 00:18:53.583
So, look, if you're drinking
two cans of this soda a day,

413
00:18:53.708 --> 00:18:55.583
and there's ten packets
per soda, which means,

414
00:18:55.708 --> 00:18:58.291
you're drinking
20 packets of sugar every day,

415
00:18:58.916 --> 00:19:01.041
times seven days in a week,
do you realize

416
00:19:01.166 --> 00:19:04.291
you're drinking
140 packets of sugar a week?

417
00:19:04.750 --> 00:19:06.708
Now, let me just give you
a visual on that.

418
00:19:07.250 --> 00:19:09.208
I put a 140 packets
of sugar in here.

419
00:19:09.333 --> 00:19:12.083
That how much sugar you consume
by drinking two cans

420
00:19:12.208 --> 00:19:13.375
of regular soda a day.

421
00:19:13.875 --> 00:19:16.125
This is about a pound
and a quarter of sugar

422
00:19:16.250 --> 00:19:17.833
that's going into your body.

423
00:19:17.958 --> 00:19:20.375
And you see I think that if
our labeling laws were to change

424
00:19:20.500 --> 00:19:24.083
and we put that sugar content
in teaspoons instead of grams,

425
00:19:24.208 --> 00:19:25.916
I think that people
would be a lot more leery

426
00:19:26.041 --> 00:19:27.750
about what they are doing
with their foods.

427
00:19:27.875 --> 00:19:30.375
But did you know that in America
it's completely legal

428
00:19:30.500 --> 00:19:33.500
to sell a food as fat
free when it's virtually

429
00:19:33.625 --> 00:19:35.958
100% of its calories
are coming from fat.

430
00:19:36.375 --> 00:19:37.583
Let me give you
an example of one.

431
00:19:38.916 --> 00:19:40.125
Okay, so these cooking sprays
are great to use,

432
00:19:40.250 --> 00:19:41.958
don't throw them away,
I use them.

433
00:19:42.083 --> 00:19:44.166
I want you to use them.
But this is where

434
00:19:44.291 --> 00:19:45.666
I have an issue
with the label laws

435
00:19:45.791 --> 00:19:47.041
as they are now written.

436
00:19:48.500 --> 00:19:50.166
The label law state, this is
nothing but a can of oil.

437
00:19:50.291 --> 00:19:52.166
And it works great
because you spray it

438
00:19:52.291 --> 00:19:54.250
you use far less than
if you try to pour it.

439
00:19:54.375 --> 00:19:56.166
So, again when trying
to reduce calories.

440
00:19:56.291 --> 00:19:58.083
These sprays are a wonderful
thing to use.

441
00:19:58.208 --> 00:19:59.791
I use them in my cooking
all the time.

442
00:20:00.416 --> 00:20:01.750
But here's the problem.

443
00:20:01.875 --> 00:20:04.041
The law states
that if in your serving size,

444
00:20:04.166 --> 00:20:05.750
it has a half of gram
of fat or less,

445
00:20:05.875 --> 00:20:08.083
you can just say it has no fat.

446
00:20:08.583 --> 00:20:10.416
Now, why do I take
issue with that?

447
00:20:10.541 --> 00:20:12.666
This is a can of oil,
it's a 100% fat.

448
00:20:12.791 --> 00:20:15.458
In other words 100%
of its calories comes from fat.

449
00:20:16.125 --> 00:20:19.250
They are showing me on the label
that is has no calories

450
00:20:19.375 --> 00:20:20.916
and no calories are
coming from fat.

451
00:20:21.041 --> 00:20:23.416
In fact, there's no grams
of fat, it's all zero.

452
00:20:23.541 --> 00:20:26.291
So, based on what I'm reading,
there's no fat

453
00:20:26.416 --> 00:20:28.583
so I should be able
to use as much of this

454
00:20:28.708 --> 00:20:31.291
as I want and get
no calories and no fat.

455
00:20:31.416 --> 00:20:33.208
This is telling me
a serving size

456
00:20:33.333 --> 00:20:35.125
is a third of a second spray.

457
00:20:35.833 --> 00:20:38.083
I don't even think I can
even do that, right?

458
00:20:38.208 --> 00:20:40.708
And nobody is using a third
of a second spray.

459
00:20:40.833 --> 00:20:43.291
Why won't I just hold down
the button for minutes

460
00:20:43.416 --> 00:20:45.875
if I wanted because
there's no calories or fat?

461
00:20:46.000 --> 00:20:48.083
But this is a-- literally
an example of a food

462
00:20:48.208 --> 00:20:51.500
that is labeled fat free,
that is actually 100% fat.

463
00:20:52.041 --> 00:20:54.000
Now, where that gets
to become a problem

464
00:20:54.125 --> 00:20:56.125
is this says,
zero calories right on the label

465
00:20:56.250 --> 00:20:57.750
and zero grams of fat.

466
00:20:58.375 --> 00:21:01.458
If it has no calories and no
fat, why won't I just uncap it

467
00:21:01.583 --> 00:21:04.041
and pour it on my bake potato
and chicken breast, right?

468
00:21:04.458 --> 00:21:07.375
But this container has
900 calories of which virtually

469
00:21:07.500 --> 00:21:09.583
almost all of its calories
are coming from fat.

470
00:21:10.333 --> 00:21:13.083
So, once again, what we need
to do is get the label laws

471
00:21:13.208 --> 00:21:14.375
straight if people
in America are

472
00:21:14.500 --> 00:21:16.291
ever going to be
healthy and fit.

473
00:21:16.416 --> 00:21:18.666
Because if these labels are
deceitful and misleading,

474
00:21:18.791 --> 00:21:20.250
how are we going
to choose healthy foods?

475
00:21:20.375 --> 00:21:22.708
I just simply believe,
if this foods 100%,

476
00:21:22.833 --> 00:21:25.125
if all its calories are coming
from fat, just say it is.

477
00:21:25.250 --> 00:21:27.500
[gentle music]

478
00:21:28.333 --> 00:21:29.625
[Tom] Besides food labels,

479
00:21:30.333 --> 00:21:31.875
another thing
that gets confusing,

480
00:21:32.458 --> 00:21:34.833
are all these scientific
studies.

481
00:21:35.916 --> 00:21:37.833
One study says,
"This is good for you,"

482
00:21:38.333 --> 00:21:40.625
another study will say,
"That's bad for you."

483
00:21:40.750 --> 00:21:42.458
Over the years,
the studies have gone

484
00:21:42.583 --> 00:21:44.291
back and forth so much.

485
00:21:44.416 --> 00:21:45.708
Who do we listen to?

486
00:21:47.291 --> 00:21:49.666
How do we discern which one is true and which one is false?

487
00:21:50.458 --> 00:21:53.041
[Roxanne] Some studies will say
something is good for you.

488
00:21:53.166 --> 00:21:54.708
And then there'll be some
other studies that say,

489
00:21:54.833 --> 00:21:55.875
"It's not good for you."

490
00:21:56.000 --> 00:21:57.375
So, really we have
to think what,

491
00:21:57.500 --> 00:22:00.291
who is asking or who is
talking about the study?

492
00:22:00.416 --> 00:22:03.208
Because if the study is
going to help someone,

493
00:22:03.333 --> 00:22:05.833
it's very convenient for them
to pull out key points

494
00:22:05.958 --> 00:22:07.416
whereas resveratrol is healthy.

495
00:22:07.541 --> 00:22:09.458
Therefore,
resveratrol is in wine.

496
00:22:09.583 --> 00:22:12.708
Therefore, you need to drink
wine to get the resveratrol.

497
00:22:12.833 --> 00:22:16.333
Because then that can be
anti-aging and anti-cancerous.

498
00:22:16.875 --> 00:22:20.000
But I can find a study
that could say wine

499
00:22:20.125 --> 00:22:22.125
has a lot of sugar in it.

500
00:22:22.625 --> 00:22:25.750
If you consume wine, you're
going to raise your blood sugar.

501
00:22:25.875 --> 00:22:27.708
Raising your blood sugar
creates inflammation.

502
00:22:27.833 --> 00:22:32.166
Inflammation can create obesity
and other chronic illnesses.

503
00:22:32.291 --> 00:22:35.750
So, one little thing depending
on how you're looking at it

504
00:22:35.875 --> 00:22:37.875
and depending on
who's using that study,

505
00:22:38.000 --> 00:22:38.958
is going to make
a big difference.

506
00:22:39.083 --> 00:22:40.208
So, it's--

507
00:22:40.333 --> 00:22:43.000
it all goes back
to the reason the person

508
00:22:43.125 --> 00:22:45.291
is putting the study out and,
and what point

509
00:22:45.416 --> 00:22:48.041
are they trying to get
consumers to fall for

510
00:22:48.166 --> 00:22:49.333
if it benefits them.

511
00:22:49.458 --> 00:22:51.458
Food manufacturers discovered

512
00:22:51.583 --> 00:22:53.333
that when they can come up

513
00:22:53.458 --> 00:22:56.000
with a study to support
their product, their food,

514
00:22:56.125 --> 00:22:59.208
or their industry,
that that one study can lead

515
00:22:59.333 --> 00:23:01.125
to a billion dollar industry.

516
00:23:01.250 --> 00:23:03.125
I mean,
think back about oat bran.

517
00:23:03.250 --> 00:23:04.958
Back in the 90's,
maybe it was the late 80's.

518
00:23:05.083 --> 00:23:07.833
Oat bran appeared on everything
because a study came out

519
00:23:07.958 --> 00:23:10.125
and said that oat bran
reduced your cholesterol.

520
00:23:10.750 --> 00:23:13.833
You know, the truth is all
fibers reduce your cholesterol.

521
00:23:13.958 --> 00:23:16.375
So, to isolate oat meal
as kind of being the thing

522
00:23:16.500 --> 00:23:18.500
to eat more of to drop
your cholesterol level

523
00:23:18.625 --> 00:23:20.833
might be some okay advice,
but I don't think

524
00:23:20.958 --> 00:23:22.916
it's what people
really need to hear.

525
00:23:23.375 --> 00:23:26.041
Studies can be what
I call equivocal.

526
00:23:26.166 --> 00:23:28.375
So, for every research
that you show me

527
00:23:28.500 --> 00:23:30.125
that says a vitamin does this,

528
00:23:30.250 --> 00:23:31.791
I'll find one that
says it doesn't.

529
00:23:32.250 --> 00:23:33.833
Now, the goal
of the scientific community

530
00:23:33.958 --> 00:23:36.916
is over the course
of time to tip the balances

531
00:23:37.041 --> 00:23:38.625
heavily in one direction
or another.

532
00:23:38.750 --> 00:23:42.291
So, I think over time we can
say, "Yeah, this supplement

533
00:23:42.416 --> 00:23:44.166
does this
or that thing does that."

534
00:23:44.291 --> 00:23:46.250
And I would contend that
the vast majority of these

535
00:23:46.375 --> 00:23:48.416
food based studies
that we have coming out today,

536
00:23:48.541 --> 00:23:50.291
a lot of them
are just not accurate.

537
00:23:50.416 --> 00:23:52.083
You really have to look
at whose behind them.

538
00:23:52.208 --> 00:23:54.916
And so once again give
these studies time

539
00:23:55.041 --> 00:23:56.750
to kind of over
the course of time

540
00:23:56.875 --> 00:23:58.875
let you know what's real
and not. Just don't react

541
00:23:59.000 --> 00:24:01.500
and respond to a current study.
I think if you're doing that,

542
00:24:01.625 --> 00:24:04.083
you're going to responding
and reacting to things
all the time.

543
00:24:04.208 --> 00:24:06.583
[upbeat music]

544
00:24:06.708 --> 00:24:08.666
[Tom] Kurt Osburn
is an endurance athlete

545
00:24:08.791 --> 00:24:09.916
and fitness junkie.

546
00:24:11.291 --> 00:24:12.750
He is a two time Guinness
World Record holder.

547
00:24:13.375 --> 00:24:16.208
He is the first person
to wheelie across America

548
00:24:16.333 --> 00:24:18.625
with a total of 2900 miles.

549
00:24:19.166 --> 00:24:21.208
He rode from
the Santa Monica Pier

550
00:24:21.333 --> 00:24:23.166
to the Cocoa Beach
Pier in Florida.

551
00:24:23.708 --> 00:24:26.166
He first made
the record at age 29

552
00:24:26.500 --> 00:24:29.458
and just recently broke
his own record at age 49,

553
00:24:29.583 --> 00:24:30.625
with a faster time.

554
00:24:32.041 --> 00:24:34.333
Which goes to show you
that age is just a number.

555
00:24:34.833 --> 00:24:37.625
If anybody knows about
testing the limits of the body

556
00:24:37.750 --> 00:24:39.708
and the mind, it's Kurt.

557
00:24:40.375 --> 00:24:43.708
You know, it's frustrating
because I, I, I understand,

558
00:24:43.833 --> 00:24:47.041
I can see where people get upset
and, and, and get discouraged.

559
00:24:47.166 --> 00:24:50.000
Because there is so, the--
I think the biggest problem is

560
00:24:50.416 --> 00:24:52.125
there's almost
too much information.

561
00:24:52.250 --> 00:24:54.583
And you're just being fed
through this massive

562
00:24:54.708 --> 00:24:56.833
pipeline of all this stuff.
And you're trying to like,

563
00:24:56.958 --> 00:24:58.375
"Whoa, whoa, which way,
which way do I go,

564
00:24:58.500 --> 00:25:00.875
which way, you know, what do
I read?" You know, and

565
00:25:01.000 --> 00:25:02.375
I'm not here, you know,
I can say once again,

566
00:25:02.500 --> 00:25:04.458
I'm not a fitness guru,
I'm not a nutritionist,

567
00:25:04.583 --> 00:25:05.916
a doctor, a scientist.

568
00:25:06.041 --> 00:25:08.541
I'm just an average guy, okay?

569
00:25:08.666 --> 00:25:11.875
But I figured it out
on my own by reading.

570
00:25:12.000 --> 00:25:14.041
And, and,
and you got to question things

571
00:25:14.166 --> 00:25:17.041
and continue to read, okay?
knowledge is power,

572
00:25:17.166 --> 00:25:19.250
you know... [chuckles] I mean,
it's, it's that simple.

573
00:25:19.375 --> 00:25:20.833
[upbeat music]

574
00:25:20.958 --> 00:25:23.833
[Tom] Now, we come to the mother of all confusion:

575
00:25:23.958 --> 00:25:25.333
the fad diets.

576
00:25:27.416 --> 00:25:30.083
It seems like every week
a new diet comes out,

577
00:25:30.208 --> 00:25:31.166
or a new craze.

578
00:25:32.500 --> 00:25:35.833
You got keto,
intermitting fasting, juicing,

579
00:25:36.375 --> 00:25:39.166
super low calorie
or the HMR diet,

580
00:25:39.291 --> 00:25:42.250
and let's not forget
the infamous bacon diet.

581
00:25:42.833 --> 00:25:45.041
And even we once had
the cabbage soup diet,

582
00:25:45.166 --> 00:25:46.208
I actually tried that once.

583
00:25:47.625 --> 00:25:49.750
We've all seen these great
before and after photos,

584
00:25:50.208 --> 00:25:53.791
so these diets must work,
right, or do they?

585
00:25:55.791 --> 00:25:57.625
The reality about all
these different diets is

586
00:25:57.750 --> 00:25:59.416
they are just simply
not sustainable.

587
00:25:59.541 --> 00:26:01.541
I mean, the reality is that what
ever you do to lose weight

588
00:26:01.666 --> 00:26:04.041
is what you're going to have
to keep doing to keep it off.

589
00:26:04.166 --> 00:26:06.416
So, let me get this straight,
you're going to go no carb,

590
00:26:06.541 --> 00:26:07.958
you're are going to go
keto, or whatever.

591
00:26:08.083 --> 00:26:09.291
What you're saying to me is,

592
00:26:09.416 --> 00:26:11.083
"I plan on never eating
a potato again.

593
00:26:11.208 --> 00:26:12.708
I don't ever plan
on eating rice again."

594
00:26:12.833 --> 00:26:14.791
And that's why simply
put diets don't work.

595
00:26:14.916 --> 00:26:17.000
They are a temporary fix.

596
00:26:17.125 --> 00:26:18.875
They are not a long
term solution.

597
00:26:19.000 --> 00:26:20.291
But consider this for a moment.

598
00:26:20.416 --> 00:26:22.291
How many people will
start a diet

599
00:26:22.416 --> 00:26:23.833
by giving up
all they are favorite foods.

600
00:26:23.958 --> 00:26:25.000
Like no more red meat.

601
00:26:25.125 --> 00:26:26.416
No more fried food.

602
00:26:26.541 --> 00:26:28.041
No more eating out.
They are going to do

603
00:26:28.166 --> 00:26:29.875
great for a couple of weeks,
right?

604
00:26:30.000 --> 00:26:33.000
But listen, it's been estimated
that for every ten pounds

605
00:26:33.125 --> 00:26:36.208
you lose on a really
strict diet, four,

606
00:26:36.333 --> 00:26:38.416
at least four of it
can come out of muscle.

607
00:26:38.541 --> 00:26:39.708
If we look at this chart,

608
00:26:39.833 --> 00:26:41.958
we see this lady's
about 120 pounds.

609
00:26:42.083 --> 00:26:43.458
She's 25% body fat.

610
00:26:43.583 --> 00:26:44.875
She's completely normal.

611
00:26:45.250 --> 00:26:46.875
Now, she overeats
for whatever reason

612
00:26:47.000 --> 00:26:49.500
and let's just say
she gains 20 pounds.

613
00:26:49.625 --> 00:26:52.833
That fat sits on top of the fat
she had before gained it.

614
00:26:53.333 --> 00:26:56.791
Now, let's just say that she's
at 140 and she wants to do

615
00:26:56.916 --> 00:26:59.125
whatever it takes to get
the weight off fast.

616
00:26:59.250 --> 00:27:00.625
So, what she's going
to do right now is she's

617
00:27:00.750 --> 00:27:02.166
going to under eat.
She's going to cut out

618
00:27:02.291 --> 00:27:03.500
her carbs. She's going to eat

619
00:27:03.625 --> 00:27:04.958
a really low calorie diet

620
00:27:05.083 --> 00:27:06.750
in an effort to lose
the weight fast.

621
00:27:06.875 --> 00:27:09.916
But listen, if her eating
is not sufficient

622
00:27:10.041 --> 00:27:11.666
to sustain her muscle,

623
00:27:12.083 --> 00:27:14.208
then while she's losing weight,

624
00:27:14.333 --> 00:27:16.208
some of it is coming out of fat,

625
00:27:16.541 --> 00:27:18.416
and some of it
is coming out of muscle.

626
00:27:18.791 --> 00:27:20.333
Now, she, she's not going
to notice any of this

627
00:27:20.458 --> 00:27:21.833
is happening to her, right?

628
00:27:21.958 --> 00:27:23.333
So, at the end
of the day what happens is

629
00:27:23.458 --> 00:27:24.666
she hops up on a scale.

630
00:27:24.791 --> 00:27:26.166
She loses 20 pounds.

631
00:27:26.291 --> 00:27:28.541
The scale tells her
she was successful.

632
00:27:28.666 --> 00:27:31.833
But let me ask you something,
was she really successful?

633
00:27:31.958 --> 00:27:34.500
So, as you can see in this
chart, she's kept some fat

634
00:27:34.625 --> 00:27:37.833
from the last diet, right?
And she's lost some muscle.

635
00:27:37.958 --> 00:27:40.291
So, when she gets back down
to 120 and goes to diet again,

636
00:27:40.416 --> 00:27:42.333
she's actually fatter
at this 120

637
00:27:42.458 --> 00:27:44.333
than she was last time
she was 120.

638
00:27:44.750 --> 00:27:46.333
Now look, if I timespan a period

639
00:27:46.458 --> 00:27:48.000
of say eight years or ten years

640
00:27:48.125 --> 00:27:50.666
of this unorthodox on a diet,
off a diet,

641
00:27:50.791 --> 00:27:53.458
if we could get her
back down to 120,

642
00:27:53.583 --> 00:27:57.250
she'd no longer be 25% body
fat, she would now be 40.

643
00:27:57.666 --> 00:27:59.166
You see because every time
she's dieting,

644
00:27:59.291 --> 00:28:02.541
she's retaining some fat
while she's losing some muscle.

645
00:28:03.000 --> 00:28:05.708
And what that means now is her
metabolic rate slowed down.

646
00:28:06.166 --> 00:28:07.750
You know, if she eats
the same number of calories

647
00:28:07.875 --> 00:28:09.666
she used to at 120,
this girl is gaining

648
00:28:09.791 --> 00:28:11.375
ten pounds a year
every year thereafter

649
00:28:11.500 --> 00:28:12.958
just by eating
the same amount of food.

650
00:28:13.458 --> 00:28:15.291
And again,
it comes back to that thing,

651
00:28:15.416 --> 00:28:17.250
where a lot of people would say,
"Well, if she just exercised

652
00:28:17.375 --> 00:28:19.500
she would've kept the muscle,"
and I would say, "No.

653
00:28:19.625 --> 00:28:23.000
If she wasn't eating enough
to sustain her muscle as it was

654
00:28:23.125 --> 00:28:26.208
and she's working out, she's
actually burning more muscle."

655
00:28:26.666 --> 00:28:29.250
And so you see at the end of
the day so many of these diets

656
00:28:29.375 --> 00:28:32.291
aren't really sustaining
your muscle.

657
00:28:32.416 --> 00:28:34.750
A lot of them are going
to cause you to lose the muscle.

658
00:28:34.875 --> 00:28:37.166
Now, what happens is
your metabolic rate slows down.

659
00:28:37.291 --> 00:28:39.666
You eat the same amount
you used to and suddenly
you're getting heavier.

660
00:28:39.791 --> 00:28:42.000
And I think the big problem
with so many diets

661
00:28:42.125 --> 00:28:44.125
is you ultimately
become a hope seeker.

662
00:28:44.250 --> 00:28:45.666
And so what's happening now?

663
00:28:45.791 --> 00:28:48.083
She's going on to the next
diet and the next diet.

664
00:28:48.208 --> 00:28:50.208
All this craziness has to stop.

665
00:28:50.333 --> 00:28:52.708
And it really has to begin with
a sustainable way of eating

666
00:28:52.833 --> 00:28:54.791
that you know that you can
do the rest of your life.

667
00:28:54.916 --> 00:28:58.333
Well, anytime you,
you go on a diet,

668
00:28:58.458 --> 00:29:00.708
I believe fundamentally
they don't work.

669
00:29:00.833 --> 00:29:04.375
If you're going to end up
losing lean muscle tissue,

670
00:29:04.500 --> 00:29:07.083
you're going to end up
losing your ability

671
00:29:07.208 --> 00:29:09.291
to burn fat efficiently.

672
00:29:09.416 --> 00:29:11.458
I mean,
it's pretty much that simple.

673
00:29:11.583 --> 00:29:14.916
Uh, and, and, and so,
it's a vicious cycle.

674
00:29:15.041 --> 00:29:20.250
So, if there's a, a,
a dieter that were to go
to extreme dieting

675
00:29:20.375 --> 00:29:23.583
or extreme exercising,
coupled with extreme dieting,

676
00:29:23.708 --> 00:29:25.250
and let's say they lose,

677
00:29:25.375 --> 00:29:28.541
you know, a pretty
sizable amount of weight,

678
00:29:28.958 --> 00:29:33.541
Their rebound is so severe
that they gain that weight back

679
00:29:33.666 --> 00:29:37.625
and typically most times
they are, they are actually
a fatter version

680
00:29:37.750 --> 00:29:40.125
of the same weight because
of the loss of lean muscle

681
00:29:40.250 --> 00:29:42.791
and that cycle just repeating
and repeating itself

682
00:29:42.916 --> 00:29:44.625
over, over--
sometimes over a generation.

683
00:29:44.750 --> 00:29:47.625
[upbeat music]

684
00:29:47.750 --> 00:29:49.625
[Tom] Mike Ryan
is a celebrity trainer,

685
00:29:49.750 --> 00:29:51.833
fitness model and bodybuilder.

686
00:29:52.625 --> 00:29:54.791
When Hollywood A listers
want to chisel their body

687
00:29:54.916 --> 00:29:57.208
for an upcoming role,
they call Mike.

688
00:29:57.833 --> 00:29:59.708
Over the years,
he has been featured

689
00:29:59.833 --> 00:30:03.750
on many bodybuilding
magazines and is the go to guy

690
00:30:03.875 --> 00:30:06.458
if you want to build a strong,
muscular physique.

691
00:30:07.166 --> 00:30:09.333
He also managed
and is the ambassador

692
00:30:09.458 --> 00:30:11.041
for the Mecca of Bodybuilding,

693
00:30:11.916 --> 00:30:14.000
Gold's Gym, Venice California.

694
00:30:14.416 --> 00:30:17.125
Mike is living proof
that you can have a muscular,

695
00:30:17.250 --> 00:30:20.666
ripped body
after 50 or at any age.

696
00:30:21.541 --> 00:30:23.083
[Mike] I think all these diets,
although they are good

697
00:30:23.208 --> 00:30:25.541
in the beginning,
over a long time,

698
00:30:25.666 --> 00:30:26.958
I think they are very damaging.

699
00:30:27.083 --> 00:30:29.083
And, and diets are,
diets are what they are.

700
00:30:29.208 --> 00:30:30.791
I mean what is a,
what is a diet? A diet is

701
00:30:30.916 --> 00:30:33.333
a short term to get
your body to, uh, respond.

702
00:30:33.458 --> 00:30:35.250
When you look at all
these success stories,

703
00:30:35.375 --> 00:30:36.916
you know what I mean, whatever,
its biggest loose

704
00:30:37.041 --> 00:30:38.916
or whatever, you take these
people and you put them

705
00:30:39.041 --> 00:30:40.916
in a perfect environment,
and you deny them foods.

706
00:30:41.041 --> 00:30:41.875
Of course they are going
to lose weight.

707
00:30:42.000 --> 00:30:43.583
What happens a month from now?

708
00:30:43.708 --> 00:30:45.083
A year from now,
five years from now?

709
00:30:45.208 --> 00:30:46.916
That's why fad diets don't work

710
00:30:47.041 --> 00:30:48.333
because there's no patience.

711
00:30:48.458 --> 00:30:49.833
People want
an immediate response,

712
00:30:49.958 --> 00:30:51.458
and it doesn't work that way.

713
00:30:51.583 --> 00:30:53.250
All these diets seem to work.

714
00:30:53.375 --> 00:30:56.250
Many people do lose
weight initially.

715
00:30:56.875 --> 00:31:00.666
But the problem long term...
I have not seen a lot of people

716
00:31:00.791 --> 00:31:03.166
be successful on these meal
plans or these diets.

717
00:31:03.291 --> 00:31:04.791
And the reason why, one, keto.

718
00:31:04.916 --> 00:31:06.625
I mean, okay,
the first time you decide

719
00:31:06.750 --> 00:31:09.291
to have an adult beverage,
or the first time you decide

720
00:31:09.416 --> 00:31:11.791
to have a little bit
of maybe that potato

721
00:31:11.916 --> 00:31:13.541
or that pasta
your friend is having.

722
00:31:13.958 --> 00:31:17.166
Or it's somebody's birthday,
and you just can't stand it.

723
00:31:17.291 --> 00:31:18.541
Or you go to Mexican food.

724
00:31:18.666 --> 00:31:20.708
And you think you can just
have the fajitas.

725
00:31:20.833 --> 00:31:22.333
But people are doing margaritas

726
00:31:22.458 --> 00:31:23.708
and there's the chips and salsa.

727
00:31:23.833 --> 00:31:26.250
I mean, that is pretty hard.

728
00:31:26.375 --> 00:31:28.666
And many people are
failing at that diet

729
00:31:28.791 --> 00:31:31.000
just because of that.
It's really hard long term.

730
00:31:31.125 --> 00:31:33.125
And who wants to live like that?
I mean... [chuckles]

731
00:31:33.250 --> 00:31:35.791
...that's a hard way to,
to live the rest of your life.

732
00:31:35.916 --> 00:31:39.000
And then, every day I hear
about intermittent fasting.

733
00:31:39.125 --> 00:31:41.416
But long term, to be
doing intermittent fasting,

734
00:31:41.541 --> 00:31:43.541
to me is just slowing
down your metabolism.

735
00:31:43.666 --> 00:31:45.875
By not eating
you're not fueling your body.

736
00:31:46.000 --> 00:31:47.583
So, now your metabolism
is shutting down.

737
00:31:47.708 --> 00:31:49.666
And now what kind
of weight are you losing?

738
00:31:49.791 --> 00:31:51.458
Intermittent fasting is
actually setting you up

739
00:31:51.583 --> 00:31:53.708
to lose lean muscle, I mean
muscle mass, which is more

740
00:31:53.833 --> 00:31:55.833
metabolically active
than the fat and the water.

741
00:31:55.958 --> 00:31:57.333
And when people start
getting hungry,

742
00:31:57.458 --> 00:31:58.708
the first two weeks
is probably okay,

743
00:31:58.833 --> 00:32:00.250
but once you get hungry,
you just

744
00:32:00.375 --> 00:32:01.916
all of a sudden set a whole
bunch of demons loose.

745
00:32:02.041 --> 00:32:03.666
Where now you're having
cravings, and now you can't

746
00:32:03.791 --> 00:32:05.458
even sleep at night
without thinking

747
00:32:05.583 --> 00:32:07.000
that you need some kind of food.

748
00:32:07.125 --> 00:32:09.583
And that in itself is,
A, not healthy but B,

749
00:32:09.708 --> 00:32:11.000
is setting you up for failure.

750
00:32:11.125 --> 00:32:12.416
Yeah, one thing I should mention

751
00:32:12.541 --> 00:32:14.208
that's highly inflammatory

752
00:32:14.333 --> 00:32:17.166
is ketogenic diets
and very low carb diets.

753
00:32:17.541 --> 00:32:19.916
What happens when you eat
no carbs and remember

754
00:32:20.041 --> 00:32:22.583
we hear the word ketoacidosis,
right?

755
00:32:22.708 --> 00:32:25.416
The human bloodstream
can never become acidic.

756
00:32:25.541 --> 00:32:27.666
It cannot or you die.
So, you have what's called

757
00:32:27.791 --> 00:32:29.708
the pH base
balance of the blood.

758
00:32:29.833 --> 00:32:31.125
If it gets too acidic, you die.

759
00:32:31.250 --> 00:32:32.625
If it gets too alkaline,
you die.

760
00:32:32.750 --> 00:32:35.291
So, the body has to keep
the pH base balance

761
00:32:35.416 --> 00:32:36.708
within its normal parameter.

762
00:32:36.833 --> 00:32:38.041
Let's just call it a seven.

763
00:32:38.541 --> 00:32:41.125
So, when you're eating
no carbs what happens

764
00:32:41.250 --> 00:32:42.625
is you become more acidic.

765
00:32:42.750 --> 00:32:45.000
You start moving
into ketoacidosis,

766
00:32:45.125 --> 00:32:47.625
and just the word acidosis
tells you, it's acidic.

767
00:32:48.333 --> 00:32:50.375
As the body becomes acidic,

768
00:32:51.041 --> 00:32:53.458
the bloodstream cannot
let that happen.

769
00:32:53.916 --> 00:32:56.791
So, what it does,
it attempts to buffer the blood

770
00:32:56.916 --> 00:32:59.208
by drawing calcium
ions out of the bone.

771
00:32:59.666 --> 00:33:01.916
And as you're losing bone,
you're going to become

772
00:33:02.041 --> 00:33:04.125
more osteoporotic later in life.

773
00:33:04.250 --> 00:33:06.916
And so what happens under
these cases of inflammation

774
00:33:07.041 --> 00:33:09.708
is you cause the future
risk of more disease.

775
00:33:09.833 --> 00:33:11.291
Hardening of the arteries,
right?

776
00:33:11.416 --> 00:33:14.541
Higher blood pressure
and again loss of bone.

777
00:33:14.666 --> 00:33:18.125
I think what you have
going back for many years

778
00:33:18.250 --> 00:33:20.416
is what I call
fitness fat fraud.

779
00:33:20.875 --> 00:33:23.000
A lot of things that would
promise you everything

780
00:33:23.125 --> 00:33:25.083
and maybe deliver very little.

781
00:33:25.500 --> 00:33:28.875
Uh, a better place for me
to go is to let you know

782
00:33:29.000 --> 00:33:31.875
that I, I grew up with a mom
that was a founding member

783
00:33:32.000 --> 00:33:33.958
of Overeaters Anonymous.

784
00:33:34.083 --> 00:33:36.416
My mom's in her 80s now,
but she's struggled

785
00:33:36.541 --> 00:33:38.708
with weight control
issues from the time

786
00:33:38.833 --> 00:33:40.416
she was basically a child.

787
00:33:40.916 --> 00:33:44.500
And so that was quite a strain

788
00:33:44.625 --> 00:33:49.583
because being a boy
of eight, ten, 11, 12,

789
00:33:50.041 --> 00:33:52.166
back then they didn't
use the word obese,

790
00:33:52.291 --> 00:33:54.375
but my mom was definitely obese.

791
00:33:54.500 --> 00:33:59.750
And people could be a little
insensitive then and even now.

792
00:34:00.250 --> 00:34:03.416
And so we go to eat
somewhere for example,

793
00:34:03.541 --> 00:34:07.750
and someone might say
something that wasn't very kind,

794
00:34:07.875 --> 00:34:10.958
and people like my mom
would do one of two things.

795
00:34:11.083 --> 00:34:13.291
They would deaf ear it,
like they didn't hear it

796
00:34:13.416 --> 00:34:15.000
when they obviously heard it.

797
00:34:15.125 --> 00:34:17.208
Or they would chuckle,
"Oh, it's funny."

798
00:34:17.333 --> 00:34:19.250
But the last thing it was,
was funny.

799
00:34:19.750 --> 00:34:21.333
And so she hold it in,

800
00:34:21.916 --> 00:34:26.125
and then when we get home
though it, it sat in her heart

801
00:34:26.250 --> 00:34:29.291
where the floodgates of emotion
would be rather intense.

802
00:34:29.416 --> 00:34:30.583
My mom would do things,

803
00:34:30.708 --> 00:34:33.125
she'd be afraid
to handle fatty meats

804
00:34:33.250 --> 00:34:34.625
so she'd wear rubber gloves.

805
00:34:34.750 --> 00:34:37.000
Worried that the fat
would get into her skin.

806
00:34:37.125 --> 00:34:41.208
She would do diets that were
three, four, 500 calorie-a-day.

807
00:34:41.333 --> 00:34:43.750
I'd witness her
starving herself.

808
00:34:43.875 --> 00:34:47.125
She'd go to a doctor
and he'd prescribe diet pills

809
00:34:47.250 --> 00:34:49.833
that were definitely
not healthy for my mom.

810
00:34:49.958 --> 00:34:53.958
Just like most people
they did like my mom.

811
00:34:54.083 --> 00:34:57.375
They inherently believed
that calories are bad.

812
00:34:57.500 --> 00:34:59.916
An appetite is bad.
So, what are they going to do?

813
00:35:00.041 --> 00:35:01.625
They are going to starve
themselves or they're going

814
00:35:01.750 --> 00:35:04.666
to cut out
entire categories of food

815
00:35:04.791 --> 00:35:06.458
in an effort to try
to lose weight.

816
00:35:06.583 --> 00:35:09.333
And typically
for most of those people

817
00:35:09.458 --> 00:35:10.750
there's such a strong rebound.

818
00:35:10.875 --> 00:35:13.000
They don't understand
the physiological aspects

819
00:35:13.125 --> 00:35:15.416
of what that's doing
to their bodies,

820
00:35:15.541 --> 00:35:19.083
and in most cases,
to their minds too.

821
00:35:19.208 --> 00:35:21.250
You know,
I've been around since the 70s,

822
00:35:21.375 --> 00:35:23.000
and I've seen all
the gadgets out there,

823
00:35:23.125 --> 00:35:24.750
and you know what?
They made millions of dollars

824
00:35:24.875 --> 00:35:28.500
of selling all these crazy
gizmos and people bought it.

825
00:35:28.625 --> 00:35:30.291
Once again it goes back
to what I said before.

826
00:35:30.416 --> 00:35:32.708
They are looking
for the quick fix, okay?

827
00:35:32.833 --> 00:35:34.833
They got the this,
the ab this, the ab that.

828
00:35:34.958 --> 00:35:36.500
All this nonsense, okay.

829
00:35:38.500 --> 00:35:41.458
Where, I-- and it's, and it's
sad that the American public
believes into it,

830
00:35:41.583 --> 00:35:43.041
and they buy into that nonsense.

831
00:35:43.625 --> 00:35:45.750
The bottom line
is can you sustain

832
00:35:45.875 --> 00:35:48.250
that diet your whole
entire life?

833
00:35:49.000 --> 00:35:51.083
Some people can.
Most people can't.

834
00:35:51.583 --> 00:35:53.708
You know, I don't think
too many people talk

835
00:35:53.833 --> 00:35:56.791
about the dangers
of super rapid weight loss.

836
00:35:56.916 --> 00:35:58.750
What you discover
if you look at the research

837
00:35:58.875 --> 00:36:00.875
is you see a lot
of very obese people

838
00:36:01.000 --> 00:36:02.750
end up losing their gallbladder.

839
00:36:02.875 --> 00:36:06.791
And what happens is there's
such a inundation of fat cells

840
00:36:06.916 --> 00:36:10.125
you know, or not fat cells, the
fat going through the system,

841
00:36:10.250 --> 00:36:12.250
that it literally
destroys the gallbladder.

842
00:36:12.375 --> 00:36:14.666
If you are losing fat so quick,
so f-- so quick

843
00:36:14.791 --> 00:36:18.125
and you want to keep losing,
losing fat, you're actually
damaging

844
00:36:18.250 --> 00:36:19.750
what your goal is,
what your physique is.

845
00:36:19.875 --> 00:36:21.666
You're going to, you're
going to lose your muscle.

846
00:36:21.791 --> 00:36:23.166
You're going to probably
dehydrate yourself.

847
00:36:23.291 --> 00:36:24.625
You're going to sap all
your energy. You're going

848
00:36:24.750 --> 00:36:26.291
to definitely take
the water out of your body.

849
00:36:26.416 --> 00:36:30.166
To burn a pound of fat,
you have to burn 3500 calories.

850
00:36:30.750 --> 00:36:31.833
So, think about that.

851
00:36:31.958 --> 00:36:33.416
People that are trying to lose,

852
00:36:34.000 --> 00:36:35.708
let's say ten pounds
of fat a week.

853
00:36:36.208 --> 00:36:37.541
How are they going to do that?

854
00:36:38.333 --> 00:36:41.458
3500 times ten, 35,000 calories.

855
00:36:41.583 --> 00:36:43.958
How are they going to do that
in, in seven days?

856
00:36:44.083 --> 00:36:45.250
It's just not going to happen.

857
00:36:45.666 --> 00:36:47.791
So, realistically,
people need to realize

858
00:36:47.916 --> 00:36:50.166
3500 calories a pound a week,

859
00:36:50.291 --> 00:36:52.916
that's about 500 calorie
deficit a day.

860
00:36:53.625 --> 00:36:56.250
So, when you really do the math
to it you can understand

861
00:36:56.375 --> 00:36:59.708
that working harder is really
not going to benefit you more.

862
00:36:59.833 --> 00:37:02.541
And, and thinking about it,
like anorexics.

863
00:37:02.666 --> 00:37:06.958
Uh, anorexics are--
everyone looks at them,
and they look like a skeleton,

864
00:37:07.083 --> 00:37:08.541
and they say,
"Oh, my gosh, they are so thin."

865
00:37:08.666 --> 00:37:10.083
But if-- when you do
the body comp on

866
00:37:10.208 --> 00:37:13.125
someone that's anorexic,
really they have 50% fat.

867
00:37:13.250 --> 00:37:15.000
I mean that's almost obese.

868
00:37:15.125 --> 00:37:16.791
And the reason
why is because again,

869
00:37:16.916 --> 00:37:19.250
their body will only
get rid of some fat

870
00:37:19.375 --> 00:37:21.875
and then what goes after that
is all lean muscle tissue.

871
00:37:22.000 --> 00:37:24.583
They start burning muscle
and holding fat,

872
00:37:24.708 --> 00:37:27.958
and that would be a terrible
way to try to lose weight.

873
00:37:28.083 --> 00:37:30.708
[upbeat music]

874
00:37:30.833 --> 00:37:33.875
[Tom] Okay, we've been going
through this diet confusion.

875
00:37:34.625 --> 00:37:36.541
So, now,
let's just cut to the chase.

876
00:37:36.958 --> 00:37:38.583
What is the healthy, safe,

877
00:37:38.708 --> 00:37:40.541
and sustainable way
to lose weight?

878
00:37:41.000 --> 00:37:44.375
The way that I can keep it off
and not yo-yo diet

879
00:37:44.500 --> 00:37:46.041
and gain it all back and more.

880
00:37:46.666 --> 00:37:49.000
Well, the answer will shock you.

881
00:37:49.583 --> 00:37:52.666
The answer is simple and
it has been around for years.

882
00:37:53.250 --> 00:37:55.583
I didn't say it's easy,
I said simple.

883
00:37:55.708 --> 00:37:59.416
And because of that the diet
industry tries to confuse you,

884
00:37:59.541 --> 00:38:00.791
just to make money.

885
00:38:00.916 --> 00:38:02.750
They can't make
money off of the truth.

886
00:38:03.500 --> 00:38:04.416
And here is the truth.

887
00:38:07.541 --> 00:38:10.291
In 40 years, I've watched
every diet come and go.

888
00:38:10.416 --> 00:38:12.416
I watched the Scarsdale
diet come and go,

889
00:38:12.541 --> 00:38:14.041
the Pritikin, the Zone.

890
00:38:14.166 --> 00:38:16.166
Atkins has come
and gone several times.

891
00:38:16.291 --> 00:38:18.375
Now, it's paleo then it's keto.

892
00:38:18.500 --> 00:38:21.916
Then it's, uh, you know, uh,
count your macros.

893
00:38:22.041 --> 00:38:25.541
The reality of it all folks
is at the bottom of it

894
00:38:25.666 --> 00:38:29.500
you have to ask yourself, is
what you're doing sustainable?

895
00:38:29.958 --> 00:38:31.625
Because if it's not,
you're not going to be able

896
00:38:31.750 --> 00:38:33.000
to keep the weight off.

897
00:38:33.125 --> 00:38:34.791
And so what you have
to understand is that

898
00:38:34.916 --> 00:38:38.041
truly long-term success
comes from a change

899
00:38:38.166 --> 00:38:40.625
in a, a lifestyle, right?

900
00:38:40.750 --> 00:38:43.458
That you start making more
positive food selections
in a way

901
00:38:43.583 --> 00:38:45.083
that you know is sustainable.

902
00:38:45.208 --> 00:38:46.833
But in the world of dieting,
it's all about

903
00:38:46.958 --> 00:38:48.750
these strong hard parameters

904
00:38:48.875 --> 00:38:50.625
that you can't violate
or you fail.

905
00:38:50.750 --> 00:38:52.875
But consider the impact of this,

906
00:38:53.500 --> 00:38:57.375
small changes,
so long as they are sustainable,

907
00:38:57.916 --> 00:39:00.083
create massive results
over the course of time.

908
00:39:00.541 --> 00:39:02.375
So, if you really want
to have successful weight loss,

909
00:39:02.500 --> 00:39:05.125
what you're going to have
to do is make changes
to your behaviors

910
00:39:05.250 --> 00:39:06.833
because that's where
the real problem begins.

911
00:39:06.958 --> 00:39:08.958
Your weight was really
never the issue.

912
00:39:09.083 --> 00:39:11.125
The issue was
your choices and decisions.

913
00:39:11.250 --> 00:39:15.083
The point is everyone
needs to figure out

914
00:39:15.208 --> 00:39:17.416
that this isn't
just for six weeks.

915
00:39:17.541 --> 00:39:19.750
This isn't just because you're
going to a family reunion.

916
00:39:19.875 --> 00:39:21.958
This isn't just
because you're going to go

917
00:39:22.083 --> 00:39:24.083
to some high school reunion.

918
00:39:24.208 --> 00:39:26.208
This is a lifestyle change.
Meaning,

919
00:39:26.333 --> 00:39:30.166
it is a slower process,
but it's a permanent process.

920
00:39:30.291 --> 00:39:32.833
And these changes
become permanent.

921
00:39:32.958 --> 00:39:35.166
So, they can't expect
to be changing

922
00:39:35.291 --> 00:39:38.250
all their lifestyle
in three days.

923
00:39:38.375 --> 00:39:39.875
They have to be patient with
themselves. You're going

924
00:39:40.000 --> 00:39:41.666
to have good days and you're
going to have bad days,

925
00:39:41.791 --> 00:39:43.666
but in the end it gets
easier and easier.

926
00:39:43.791 --> 00:39:46.583
Well... [sighs] you know, if,
if the goal

927
00:39:46.708 --> 00:39:50.416
is to lose fat while maintaining

928
00:39:50.541 --> 00:39:54.250
or increasing in lean muscle,
then it's going to be done

929
00:39:54.375 --> 00:39:57.375
through food and, and exercise.

930
00:39:57.791 --> 00:40:00.500
You're going to have
to exercise your body properly.

931
00:40:00.625 --> 00:40:02.916
And you have to eat
to feed the muscle.

932
00:40:03.041 --> 00:40:05.333
You are going to have
to eat to starve the fat.

933
00:40:05.458 --> 00:40:08.500
You're going to have to eat
and use food, real food,

934
00:40:08.625 --> 00:40:12.458
to basically ignite
your own body's ability

935
00:40:12.583 --> 00:40:13.583
to lose weight properly.

936
00:40:14.916 --> 00:40:17.708
And so ideally in,
in your dietary requirements,

937
00:40:17.833 --> 00:40:20.041
you, you want to stay away
from processed foods,

938
00:40:20.166 --> 00:40:22.750
you want to try and get
the best foods as possible.

939
00:40:22.875 --> 00:40:26.291
Just basically how they were
made, how food was made,

940
00:40:26.416 --> 00:40:27.958
that's how you want to eat them,
you want to eat them raw,

941
00:40:28.083 --> 00:40:29.708
organic,
those are the best types.

942
00:40:29.833 --> 00:40:31.916
[Roxanne] I have a saying,
"If God made it, it's good.

943
00:40:32.041 --> 00:40:33.250
If man made it it's bad."

944
00:40:33.375 --> 00:40:34.708
Man processes food,

945
00:40:34.833 --> 00:40:36.666
puts it in a box,
in a can, in a bar

946
00:40:36.791 --> 00:40:38.208
that generally your body,

947
00:40:38.333 --> 00:40:40.916
I don't see how your body
identifies that as food.

948
00:40:41.458 --> 00:40:45.208
Real food I say if it flies,
if it runs, if it grows,

949
00:40:45.625 --> 00:40:48.041
that's real food.
And by eating those foods,

950
00:40:48.166 --> 00:40:49.791
it has phytonutrients and fiber

951
00:40:49.916 --> 00:40:52.458
and all kinds of things
in it that as you eat them,

952
00:40:52.583 --> 00:40:54.000
they are helping your body.

953
00:40:54.125 --> 00:40:55.916
It speeds your metabolism.

954
00:40:56.041 --> 00:41:00.208
It feed your cells and it...
is probably the best thing

955
00:41:00.333 --> 00:41:03.291
for people to do
for permanent weight loss
and long-term health.

956
00:41:03.416 --> 00:41:05.625
So, when you eat,
it's not just like as we talked

957
00:41:05.750 --> 00:41:07.458
about or as, as you heard it
in the past.

958
00:41:07.583 --> 00:41:10.541
It's you want to eat proteins,
carbs and fats

959
00:41:10.666 --> 00:41:12.375
because without one
or the other,

960
00:41:12.500 --> 00:41:14.083
you don't want spike in your
insulin, you don't want

961
00:41:14.208 --> 00:41:16.208
a drop in your insulin. That's,
that's what kind of causes

962
00:41:16.333 --> 00:41:18.541
your body to go haywire
and that's when you get
cravings.

963
00:41:18.666 --> 00:41:21.500
That's when your body will,
will, uh, stop burning the fat

964
00:41:21.625 --> 00:41:23.666
that you want, to,
to burn fat efficiently.

965
00:41:23.791 --> 00:41:28.041
So, eat meals that are protein,
carb and fat rich.

966
00:41:28.166 --> 00:41:30.000
You know, that's,
that's what your body wants.

967
00:41:30.125 --> 00:41:32.916
So, a healthy balanced
meal is a protein,

968
00:41:33.666 --> 00:41:37.500
a carbohydrate and fibrous carbs
which would be vegetables.

969
00:41:37.625 --> 00:41:40.041
Now the reason why protein
is real important to even have

970
00:41:40.166 --> 00:41:41.958
with vegetables
because I know many people

971
00:41:42.083 --> 00:41:43.666
that just have like
a salad or vegetables,

972
00:41:43.791 --> 00:41:45.541
but you need to have
a protein with it

973
00:41:45.666 --> 00:41:48.583
because the protein
buffers the response

974
00:41:48.708 --> 00:41:50.208
of glucose rising
in your system.

975
00:41:50.333 --> 00:41:52.333
Everything you eat whether
it's a piece of broccoli

976
00:41:52.458 --> 00:41:54.958
or it's rice
or vegetables and fruit,

977
00:41:55.083 --> 00:41:57.166
everything you eat
turns into glucose.

978
00:41:57.291 --> 00:42:00.500
Some foods, you know, turn
to glucose a little bit quicker

979
00:42:00.625 --> 00:42:02.666
but if you have protein
combined with it,

980
00:42:02.791 --> 00:42:05.250
that combination of protein
and vegetables

981
00:42:05.375 --> 00:42:08.375
slows down the glucose
in the system.

982
00:42:08.500 --> 00:42:10.000
So, it drips glucose
in your system

983
00:42:10.125 --> 00:42:11.958
preventing that spike
that we don't want.

984
00:42:12.083 --> 00:42:14.458
And so the combination
of food is really critical.

985
00:42:14.583 --> 00:42:16.416
You don't want to have
your vegetables

986
00:42:16.541 --> 00:42:18.791
and then an hour later have
your protein and then maybe,

987
00:42:18.916 --> 00:42:21.000
you know, you really need
to eat them combined,

988
00:42:21.125 --> 00:42:22.166
that is the best way.

989
00:42:22.291 --> 00:42:24.083
Look, in my world, the glycemic

990
00:42:24.208 --> 00:42:25.791
index of foods is important

991
00:42:25.916 --> 00:42:28.208
for diabetics,
but it's not really something

992
00:42:28.333 --> 00:42:29.791
that we have to pay
close attention to

993
00:42:29.916 --> 00:42:32.500
for the average person
or the person that works out.

994
00:42:32.625 --> 00:42:35.500
And the reason is when they did
the glycemic index of foods

995
00:42:35.625 --> 00:42:38.791
they were rating foods based
on how fast they break down

996
00:42:38.916 --> 00:42:40.583
and enter the system as a sugar.

997
00:42:40.708 --> 00:42:42.583
That's very important
to know for diabetics

998
00:42:43.041 --> 00:42:45.083
but I think people
take the glycemic index

999
00:42:45.208 --> 00:42:47.750
and, and try to apply it
to everybody and let me
share with you

1000
00:42:47.875 --> 00:42:50.500
why it doesn't really matter
so much in the way that we eat.

1001
00:42:50.958 --> 00:42:53.791
What I'm proposing is that
you always eat a good protein

1002
00:42:53.916 --> 00:42:56.041
with a good carb
and some veggies.

1003
00:42:56.625 --> 00:42:59.125
The glycemic index
rating was based

1004
00:42:59.250 --> 00:43:01.708
on eating the carbohydrate
by itself.

1005
00:43:02.333 --> 00:43:04.458
However, let's say white bread

1006
00:43:04.583 --> 00:43:06.208
was the highest
on the glycemic index.

1007
00:43:06.333 --> 00:43:08.666
Do you realize that the moment
you spread butter on it,

1008
00:43:08.791 --> 00:43:11.333
the glycemic index drops
very significantly.

1009
00:43:11.458 --> 00:43:14.583
Because the fat slows down
the entry rate of the flower.

1010
00:43:14.708 --> 00:43:17.958
So, you see once you get into
eating natural wholesome foods

1011
00:43:18.083 --> 00:43:20.666
with a good protein and
a good carb and a little veggie,

1012
00:43:20.791 --> 00:43:24.166
the glycemic index is much
lower, even if you eat a potato

1013
00:43:24.291 --> 00:43:26.541
because the protein
and the veggie slows down

1014
00:43:26.666 --> 00:43:28.708
the glycemic index
or the entry rate of that

1015
00:43:28.833 --> 00:43:30.125
potato into the bloodstream.

1016
00:43:30.250 --> 00:43:32.083
The whole premise
behind small meals

1017
00:43:32.208 --> 00:43:35.250
throughout the day is
to constantly feed your body.

1018
00:43:35.375 --> 00:43:37.500
So, you don't want to get hungry
because when you get hungry

1019
00:43:37.625 --> 00:43:41.125
adverse effects happen.
The fat burning process

1020
00:43:41.250 --> 00:43:43.375
slows down
and sometimes can stop.

1021
00:43:43.500 --> 00:43:45.791
So, you want to constantly feed.
Your body's like,
it's like an oven.

1022
00:43:45.916 --> 00:43:47.791
it's like a stove.
So, you're constantly feeding.

1023
00:43:47.916 --> 00:43:50.041
You're feeding nutrients.
So, what is doing?
It's burning fat.

1024
00:43:50.166 --> 00:43:52.291
You can get your body
regulate so much

1025
00:43:52.416 --> 00:43:54.791
that as you're sleeping, you can
burn, you can literally burn

1026
00:43:54.916 --> 00:43:57.000
fat efficiously-- efficiently
while you're sleeping.

1027
00:43:57.125 --> 00:43:59.750
So, many people come
from this real restricted diet

1028
00:43:59.875 --> 00:44:01.458
and all of a sudden,
they are seeing that,

1029
00:44:01.583 --> 00:44:03.750
"What? I can eat
five times a day,

1030
00:44:03.875 --> 00:44:06.458
I can eat six times a day."
And it, and it scares them.

1031
00:44:06.583 --> 00:44:08.625
But on the other hand, I do
have people that've come to me,

1032
00:44:08.750 --> 00:44:10.458
and they only eat
two meals a day

1033
00:44:10.583 --> 00:44:12.583
and it might only be a salad.

1034
00:44:13.208 --> 00:44:15.625
But again the problem
with that is the metabolism.

1035
00:44:16.291 --> 00:44:18.041
They are eating twice
a day and that's it,

1036
00:44:18.166 --> 00:44:19.833
and they are only eating foods

1037
00:44:19.958 --> 00:44:23.000
that really don't even
charge up the metabolism.

1038
00:44:23.125 --> 00:44:24.583
This is what I hear
all the time,

1039
00:44:24.708 --> 00:44:27.666
"I can't believe I'm not hungry
and I'm eating this food

1040
00:44:27.791 --> 00:44:28.958
and I'm losing weight."

1041
00:44:29.541 --> 00:44:31.500
I hear that all the time.
I mean I probably

1042
00:44:31.625 --> 00:44:33.666
hear that 90% of time
with all my patients.

1043
00:44:33.791 --> 00:44:35.208
The ten percent I don't hear
is because they're

1044
00:44:35.333 --> 00:44:36.625
too afraid and they don't do it
and then...

1045
00:44:36.750 --> 00:44:38.083
[chuckles] they are not
that happy with it.

1046
00:44:38.208 --> 00:44:39.666
It's, it's sort of like this.

1047
00:44:39.791 --> 00:44:42.708
I, I, I, I want to use
a great metaphor that was

1048
00:44:42.833 --> 00:44:45.166
incredibly memorable

1049
00:44:45.291 --> 00:44:48.750
in one of my top infomercials
of trying to get people

1050
00:44:48.875 --> 00:44:52.416
to know the importance
of using food to eat.

1051
00:44:52.541 --> 00:44:55.291
And what I did,
I was on a cruise ship

1052
00:44:55.416 --> 00:44:58.250
with my testimonials and my crew

1053
00:44:58.375 --> 00:45:03.125
and I needed to come up
with a way to convince you

1054
00:45:03.250 --> 00:45:05.458
that you need to eat
to lose weight.

1055
00:45:05.583 --> 00:45:06.666
So, you know what I did?

1056
00:45:06.791 --> 00:45:08.250
We're on the beach,
I got my crew,

1057
00:45:08.375 --> 00:45:10.625
I got my testimonials,
I got an audience.

1058
00:45:10.750 --> 00:45:12.125
I lit two bonfires.

1059
00:45:12.625 --> 00:45:15.458
I'm talking two bonfires
and it was like summertime.

1060
00:45:15.583 --> 00:45:17.916
I'm sweating and I'm going
back and forth and it's--

1061
00:45:18.041 --> 00:45:19.750
you're only going
to get this once on film,

1062
00:45:19.875 --> 00:45:21.583
you're not going
to do this twice.

1063
00:45:21.708 --> 00:45:23.458
So, I've got the two
bonfires going.

1064
00:45:23.583 --> 00:45:26.708
So, what happens
if I light this bonfire

1065
00:45:26.833 --> 00:45:29.958
and I keep feeding it wood?
What happens?

1066
00:45:30.083 --> 00:45:32.333
The fire gets hotter,
it gets bigger, guess what?

1067
00:45:32.458 --> 00:45:34.291
The wood is food,
it burns it faster.

1068
00:45:34.416 --> 00:45:36.166
That's what
your metabolism does.

1069
00:45:36.291 --> 00:45:40.125
So, over here, I light a fire,
a bonfire but I ignore it.

1070
00:45:40.625 --> 00:45:41.875
What do you think
is going to happen?

1071
00:45:42.000 --> 00:45:44.416
It's going to eventually
smolder and go out.

1072
00:45:44.541 --> 00:45:45.625
That's what happens
to your metabolism

1073
00:45:45.750 --> 00:45:46.666
when you starve yourself.

1074
00:45:46.791 --> 00:45:48.000
There's actually
something called

1075
00:45:48.125 --> 00:45:49.833
the thermic effect of food,
right?

1076
00:45:49.958 --> 00:45:51.541
So, when you drink
a liquid meal,

1077
00:45:51.666 --> 00:45:53.625
you don't get
much thermic effect at all.

1078
00:45:53.750 --> 00:45:55.416
The thermic effect
of food says this:

1079
00:45:55.541 --> 00:45:58.875
If you eat a quality protein,
for every 100 calories

1080
00:45:59.000 --> 00:46:02.041
of chicken breast you eat,
your body will have to burn off

1081
00:46:02.166 --> 00:46:05.666
20 calories of its own to do
the work of breaking it down

1082
00:46:05.791 --> 00:46:08.750
into individual amino acids,
restructuring it back

1083
00:46:08.875 --> 00:46:11.041
into proteins identical
to your own body

1084
00:46:11.166 --> 00:46:12.416
and pulling it back
into the system.

1085
00:46:12.541 --> 00:46:14.708
That requires a lot of work.
So, actually,

1086
00:46:14.833 --> 00:46:17.791
that increased your metabolic
rate by about 20%.

1087
00:46:17.916 --> 00:46:20.083
On carbohydrates,
if they are complex,

1088
00:46:20.208 --> 00:46:23.250
it can increase the metabolic
rate by as much as ten percent.

1089
00:46:23.375 --> 00:46:26.416
Again, that means for
every 100 calories

1090
00:46:26.541 --> 00:46:28.125
of a complex carb you eat,

1091
00:46:28.250 --> 00:46:30.000
your body's going to burn
off about ten of its own

1092
00:46:30.125 --> 00:46:31.708
to do the work
of breaking it down.

1093
00:46:31.833 --> 00:46:34.041
And fats have the least
thermic effect

1094
00:46:34.166 --> 00:46:36.000
because is all your body
has to do is break it down

1095
00:46:36.125 --> 00:46:38.208
into tiny enough
droplets to transport

1096
00:46:38.333 --> 00:46:39.541
through the intestinal lining.

1097
00:46:39.666 --> 00:46:40.708
So, they kind of increase

1098
00:46:40.833 --> 00:46:42.583
your metabolic rate
by four percent.

1099
00:46:42.708 --> 00:46:45.375
You want to retain
as much muscle as you can.

1100
00:46:45.500 --> 00:46:50.083
If you can retain more muscle,
number one, you can eat more.

1101
00:46:50.625 --> 00:46:52.291
Eating the right foods, that is.
Okay?

1102
00:46:52.416 --> 00:46:54.208
You can't go out
to these fast food joints

1103
00:46:54.333 --> 00:46:56.458
and just eat all you want,
you're still going to get fat.

1104
00:46:57.041 --> 00:46:58.916
You have to, you--
But you can eat more,

1105
00:46:59.041 --> 00:47:01.333
and it's going to raise
your metabolism.

1106
00:47:01.458 --> 00:47:03.125
So, what we're really
talking about here

1107
00:47:03.250 --> 00:47:05.000
is something called
nutrient partitioning.

1108
00:47:05.125 --> 00:47:06.875
I can literally show you
that if you eat

1109
00:47:07.000 --> 00:47:09.208
a combination of foods
in this amount,

1110
00:47:09.333 --> 00:47:11.291
there is no way it can feed
a fat cell.

1111
00:47:11.416 --> 00:47:14.333
In fact, this food can only be
partitioned towards muscle

1112
00:47:14.458 --> 00:47:15.875
and be burned as energy.

1113
00:47:16.000 --> 00:47:18.208
So, let's be clear.
Your body can only

1114
00:47:18.333 --> 00:47:21.166
utilize so many grams
of protein, carbs and fat

1115
00:47:21.291 --> 00:47:23.500
at one sitting
and also so many calories.

1116
00:47:24.041 --> 00:47:26.541
If you eat more
of any of those things,

1117
00:47:26.666 --> 00:47:29.250
more protein than your body
can use, fat or carbs,

1118
00:47:29.375 --> 00:47:32.083
it is either going to be
oxidized off into
the air as heat

1119
00:47:32.208 --> 00:47:35.458
or it's going to be feeding
muscle or feeding a fat cell.

1120
00:47:35.583 --> 00:47:38.833
Now, um, I know that the old
adage is that all weight loss

1121
00:47:38.958 --> 00:47:41.125
is predicated
on a caloric reduction.

1122
00:47:41.666 --> 00:47:43.250
That's partially true.

1123
00:47:43.750 --> 00:47:46.708
I can actually have a person
eating more calories

1124
00:47:46.833 --> 00:47:49.750
and have them losing
more weight if they understand

1125
00:47:49.875 --> 00:47:51.500
the effects
of nutrient partitioning.

1126
00:47:52.083 --> 00:47:53.583
So, you can only assimilate,
and say

1127
00:47:53.708 --> 00:47:55.208
the average woman can assimilate

1128
00:47:55.333 --> 00:47:57.166
about 300 calories at one meal.

1129
00:47:57.291 --> 00:47:59.250
Now, let me share with you
how much food that would be.

1130
00:47:59.750 --> 00:48:01.791
It's four to five ounces
of grilled chicken breast

1131
00:48:01.916 --> 00:48:04.375
smothered in pico de gallo
with a six-oz baked potato

1132
00:48:04.500 --> 00:48:06.208
with fat-free
Greek yogurt chives

1133
00:48:06.333 --> 00:48:08.708
and a cup of grilled
asparagus and all that food

1134
00:48:08.833 --> 00:48:11.041
that I just mentioned,
300 calories.

1135
00:48:11.166 --> 00:48:13.291
And I will tell you that
virtually none of it

1136
00:48:13.416 --> 00:48:14.583
would feed a fat cell.

1137
00:48:14.708 --> 00:48:16.041
It would only be partitioned

1138
00:48:16.166 --> 00:48:17.916
towards muscle
and burn as energy.

1139
00:48:18.416 --> 00:48:20.708
Now, if somebody said to you
that you're supposed to eat

1140
00:48:20.833 --> 00:48:24.458
1200 calories a day
and you only eat two meals

1141
00:48:24.916 --> 00:48:27.250
but you eat 600 calories
at each meal,

1142
00:48:27.958 --> 00:48:29.041
you're gaining weight.

1143
00:48:29.458 --> 00:48:31.625
Because your body
can only process 300.

1144
00:48:32.083 --> 00:48:34.041
So, you see in this example
what I've noticed

1145
00:48:34.166 --> 00:48:35.958
is when people eat less meals.

1146
00:48:36.083 --> 00:48:38.833
In fact the biggest people
I meet are two meal
a day eaters,

1147
00:48:38.958 --> 00:48:40.416
because each time
they sit down to eat,

1148
00:48:40.541 --> 00:48:43.875
they can't possibly stay
in that level of calories.

1149
00:48:44.000 --> 00:48:45.916
They overeat because
they are hungry and whatnot.

1150
00:48:46.416 --> 00:48:47.958
Now, your body can only process

1151
00:48:48.083 --> 00:48:50.291
so many grams of protein,
carbs and fat.

1152
00:48:50.708 --> 00:48:52.750
So, if I tell you
that your body could use

1153
00:48:52.875 --> 00:48:55.583
four to five ounces of good
quality low fat protein

1154
00:48:55.708 --> 00:48:57.791
and you eat eight, guess what?

1155
00:48:57.916 --> 00:48:59.791
The excess protein
will be converted to fat.

1156
00:49:00.250 --> 00:49:02.625
So, you see,
what I believe in is this:

1157
00:49:03.166 --> 00:49:05.833
I cannot get an athlete
bigger and more muscular

1158
00:49:05.958 --> 00:49:08.250
by cramming more calories
into each feeding.

1159
00:49:08.833 --> 00:49:11.791
The only way I can get them
to be leaner and more muscular

1160
00:49:11.916 --> 00:49:15.916
is by adding more meals of
equal value spread out evenly.

1161
00:49:16.041 --> 00:49:18.458
Now, that girl that was
eating 1200 calories

1162
00:49:18.583 --> 00:49:20.875
between two meals
is getting heavy.

1163
00:49:21.000 --> 00:49:22.625
She can't lose weight. In fact,

1164
00:49:22.750 --> 00:49:24.666
her protein requirements
are not going to be met

1165
00:49:24.791 --> 00:49:27.041
because she's only eating
protein at two meals

1166
00:49:27.166 --> 00:49:29.375
and the maximum she can use is,
let's say,

1167
00:49:29.500 --> 00:49:31.958
uh, maybe 50 grams
of protein between the two.

1168
00:49:32.458 --> 00:49:34.416
Now, what I'm going to do is
I'm going to have that person

1169
00:49:34.541 --> 00:49:37.791
have a 300 calorie meal
at breakfast, lunch,

1170
00:49:37.916 --> 00:49:39.958
dinner, mid-morning,
mid-afternoon.

1171
00:49:40.416 --> 00:49:43.458
And you see this person is
now eating 1500 calories a day

1172
00:49:43.583 --> 00:49:45.083
and actually getting leaner.

1173
00:49:45.541 --> 00:49:47.875
So, at the end of the day
I understand the idea

1174
00:49:48.000 --> 00:49:50.333
that we all want to have
a reduction in calories,

1175
00:49:50.458 --> 00:49:52.000
but what I would say
it's a little bit

1176
00:49:52.125 --> 00:49:53.708
more complicated than that.

1177
00:49:53.833 --> 00:49:55.583
I want to see
my clients understand

1178
00:49:55.708 --> 00:49:58.416
how many calories their body
can assimilate per feeding,

1179
00:49:58.541 --> 00:50:00.333
because that's
the most important thing.

1180
00:50:00.458 --> 00:50:03.666
If you ask me, "How many
calories should I eat in a day,"

1181
00:50:03.791 --> 00:50:06.083
I'm not having
that conversation with anybody.

1182
00:50:06.208 --> 00:50:08.500
What you should ask me is,
"How many nutrients

1183
00:50:08.625 --> 00:50:11.250
and calories can my body
assimilate per feeding."

1184
00:50:11.375 --> 00:50:14.625
So, you see my objective is
to use high quality foods

1185
00:50:14.750 --> 00:50:17.541
that are nutrient dense
and so that the person

1186
00:50:17.666 --> 00:50:19.291
could be totally
full and satisfied

1187
00:50:19.416 --> 00:50:22.166
and actually eat more food
and get less calories.

1188
00:50:22.291 --> 00:50:23.916
Because you can get
two different people

1189
00:50:24.041 --> 00:50:26.375
doing a 1200 calorie diet,
and you're going to get

1190
00:50:26.500 --> 00:50:28.375
a totally different outcome.

1191
00:50:28.791 --> 00:50:31.125
Example, I did a consultation,

1192
00:50:31.250 --> 00:50:32.958
My 600-Ib Life,Dr. Now.

1193
00:50:33.083 --> 00:50:36.916
I was asked to help
this woman who was 600 pounds.

1194
00:50:37.041 --> 00:50:38.666
The reason why
they called me in,

1195
00:50:38.791 --> 00:50:42.833
is because she could not lose
weight and she swore to him

1196
00:50:42.958 --> 00:50:45.291
that she was only doing
1500 calories,

1197
00:50:45.416 --> 00:50:47.416
and he didn't believe it
and he wasn't believing it.

1198
00:50:47.541 --> 00:50:49.500
And so we had a discussion.

1199
00:50:49.625 --> 00:50:51.416
And in our conversation,
what I found out

1200
00:50:51.541 --> 00:50:53.250
is she'd get up in the morning

1201
00:50:53.375 --> 00:50:55.916
and she would do
500 calories at lunch,

1202
00:50:56.375 --> 00:51:00.791
but she was doing 900
or 1000 calories at dinner

1203
00:51:00.916 --> 00:51:02.083
eating with the family.

1204
00:51:03.500 --> 00:51:06.333
Now, that is not going
to be conducive to weight loss

1205
00:51:06.458 --> 00:51:08.541
because you can only
assimilate a certain amount

1206
00:51:08.666 --> 00:51:09.791
of calories in a sitting.

1207
00:51:10.291 --> 00:51:12.333
If you eat 1000
calories one time a day

1208
00:51:12.458 --> 00:51:14.916
and in one sitting,
you are not going to lose weight

1209
00:51:15.041 --> 00:51:16.583
because what your body
can't assimilate,

1210
00:51:16.708 --> 00:51:18.000
it's going to be
stored into fat.

1211
00:51:18.125 --> 00:51:20.500
So, what--
when we discussed eating

1212
00:51:20.625 --> 00:51:22.833
the 1200 or 1500 calories,

1213
00:51:22.958 --> 00:51:27.916
300 calories, five times
a day instead of twice a day,

1214
00:51:28.291 --> 00:51:31.083
she was able to lose 86 pounds
so she can have the surgery.

1215
00:51:31.541 --> 00:51:33.666
So, it's not the amount
of calories per day

1216
00:51:33.791 --> 00:51:36.958
that you're eating, it's what
are you eating individually,

1217
00:51:37.083 --> 00:51:38.666
how many calories are you
eating at each meal

1218
00:51:38.791 --> 00:51:41.041
and to make sure
that is balanced right.

1219
00:51:41.166 --> 00:51:43.041
[Keith] How many calories
are in a cup of nuts?

1220
00:51:43.166 --> 00:51:44.666
Just a cup of almonds?

1221
00:51:44.791 --> 00:51:46.708
Eight hundred and twenty five,

1222
00:51:46.833 --> 00:51:49.916
do you realize that all nuts,
or almost all of them
are 80% fat?

1223
00:51:50.041 --> 00:51:52.958
Almost, some are 75,
some are 80, but in that range.

1224
00:51:53.541 --> 00:51:56.291
In other words, if bacon is 62
and I wouldn't munch on that

1225
00:51:56.416 --> 00:51:59.000
to drop body fat, why would
it be munching on nuts?

1226
00:51:59.583 --> 00:52:02.750
Look, the reality here is that
your body can only assimilate

1227
00:52:02.875 --> 00:52:05.250
so many grams
of fat at one time.

1228
00:52:06.000 --> 00:52:07.125
On the average person,
I would say

1229
00:52:07.250 --> 00:52:08.916
maybe ten or 12 grams of fat

1230
00:52:09.041 --> 00:52:10.750
for a female per meal.

1231
00:52:11.583 --> 00:52:15.750
But look, if you're eating 45,
50 grams of fat at one time

1232
00:52:16.125 --> 00:52:19.041
but your body can't process
all that, where is it going?

1233
00:52:19.458 --> 00:52:21.500
It's being again stored as fat

1234
00:52:21.625 --> 00:52:24.291
or if you're a fast oxidizer,
your body just simply oxidizes

1235
00:52:24.416 --> 00:52:25.750
the excess calories
off into heat,

1236
00:52:25.875 --> 00:52:27.583
but most people are
going to store them.

1237
00:52:27.708 --> 00:52:31.083
But do you realize that a half
of cup of nuts is not a lot.

1238
00:52:31.208 --> 00:52:33.125
But if you just add
a half a cup of raw nuts

1239
00:52:33.250 --> 00:52:36.958
into your yogurt, you put
410 calories at 80% fat.

1240
00:52:37.083 --> 00:52:39.541
You just change the whole
infrastructure of that meal

1241
00:52:39.666 --> 00:52:40.875
to go from a weight loss meal

1242
00:52:41.000 --> 00:52:42.625
into more of a fat storing meal.

1243
00:52:42.750 --> 00:52:44.458
So, while nuts are healthy
I think what people

1244
00:52:44.583 --> 00:52:46.791
need to realize is
there's a huge difference

1245
00:52:46.916 --> 00:52:50.375
between eating for health
versus eating to be lean.

1246
00:52:50.500 --> 00:52:52.208
They are not the same thing.
Some foods that are

1247
00:52:52.333 --> 00:52:53.666
healthy are good for you,

1248
00:52:53.791 --> 00:52:55.416
but if you overuse them

1249
00:52:55.541 --> 00:52:57.375
it's going to make it harder
for you to get lean.

1250
00:52:57.500 --> 00:53:00.041
Same thing with nut milks,
like almond milk.

1251
00:53:00.166 --> 00:53:03.208
Look at this label it's got
less than one gram of protein.

1252
00:53:03.333 --> 00:53:04.666
You do understand
there is nothing in that milk

1253
00:53:04.791 --> 00:53:06.458
that is really feeding
a muscle cell.

1254
00:53:06.583 --> 00:53:09.291
And look at it, the milk
is higher in fat than bacon.

1255
00:53:09.416 --> 00:53:11.416
Higher in fat
than a T-bone steak.

1256
00:53:11.541 --> 00:53:13.375
Not that fat's
the culprit here, but look,

1257
00:53:13.500 --> 00:53:14.833
if you don't understand
what you're doing

1258
00:53:14.958 --> 00:53:16.166
and you start mixing almond milk

1259
00:53:16.291 --> 00:53:17.375
in all your protein shakes

1260
00:53:17.500 --> 00:53:18.875
and you can't lose weight,

1261
00:53:19.000 --> 00:53:20.250
you going to start
to look at this stuff

1262
00:53:20.375 --> 00:53:22.041
to see if some adjustments
need to be made

1263
00:53:22.166 --> 00:53:23.625
in this area to help you out.

1264
00:53:25.500 --> 00:53:27.416
[Tom] I want to briefly
interrupt here and explain

1265
00:53:27.541 --> 00:53:30.541
why we should be eating
20% fat or less in our meals.

1266
00:53:31.291 --> 00:53:34.041
You see, the most important
element in losing weight

1267
00:53:34.166 --> 00:53:38.125
is to never be hungry and to always be full after each meal.

1268
00:53:38.708 --> 00:53:42.166
So, how can we eat all
that food to get full

1269
00:53:42.291 --> 00:53:43.375
and still lose weight?

1270
00:53:44.833 --> 00:53:47.375
Well, that's where Keith Klein's 20% fat rule come in.

1271
00:53:48.500 --> 00:53:51.083
Since fats are almost twice
as calorie dense as protein

1272
00:53:51.208 --> 00:53:54.458
and carbohydrates, eating
more fat leaves far less food

1273
00:53:54.583 --> 00:53:57.166
to be consumed,
which in turn contributes

1274
00:53:57.291 --> 00:54:00.541
to a greater hunger
and loss of control over food.

1275
00:54:01.750 --> 00:54:04.125
For example, would you
rather eat these almonds

1276
00:54:04.250 --> 00:54:07.250
for roughly
300 calories or this meal,

1277
00:54:07.375 --> 00:54:09.166
also around 300 calories?

1278
00:54:09.666 --> 00:54:12.375
And remember,
eating that many almonds

1279
00:54:12.500 --> 00:54:15.458
has way too many fat grams
for your body to utilize

1280
00:54:15.583 --> 00:54:19.083
in one sitting, so guess what,
it's storing it as fat.

1281
00:54:19.458 --> 00:54:20.708
Whereas the second meal,

1282
00:54:21.083 --> 00:54:23.208
which is properly
nutritionally balanced,

1283
00:54:23.750 --> 00:54:26.958
simply cannot feed a fat cell
and will keep you full.

1284
00:54:28.125 --> 00:54:29.916
It's like in anything,
if you have a game plan,

1285
00:54:30.041 --> 00:54:31.500
you're going to have
a game plan for success.

1286
00:54:31.625 --> 00:54:33.500
And the biggest thing,
especially for weight loss,

1287
00:54:33.625 --> 00:54:36.750
is to p-- prepare
your meals and you cook them,

1288
00:54:36.875 --> 00:54:40.083
you prepare them, but having
your food prepared for you

1289
00:54:40.208 --> 00:54:42.083
is a huge, huge benefit

1290
00:54:42.208 --> 00:54:43.625
especially
on your weight loss journey.

1291
00:54:43.750 --> 00:54:45.583
That way you're not guessing.
You're not starving.

1292
00:54:45.708 --> 00:54:47.333
You're not panicking. You're
like, "Oh, I haven't eaten,

1293
00:54:47.458 --> 00:54:49.375
I don't know where to go, and
I'll pull over to McDonald's."

1294
00:54:49.500 --> 00:54:51.250
You know, I had, you know...
[stutters]

1295
00:54:51.375 --> 00:54:53.916
...formulate a game plan
and get your foods prepared.

1296
00:54:54.041 --> 00:54:56.500
Let me go through
the top five things

1297
00:54:56.625 --> 00:54:59.375
that hold people back from,
say losing weight.

1298
00:54:59.833 --> 00:55:01.541
Let's just make up five.

1299
00:55:01.666 --> 00:55:04.166
I eat out too much,
I eat too much red meat.

1300
00:55:04.291 --> 00:55:05.500
I eat too much fried food.

1301
00:55:05.625 --> 00:55:08.375
I don't exercise
and I don't cook enough.

1302
00:55:08.500 --> 00:55:10.750
When you look at that list
of those five things,

1303
00:55:10.875 --> 00:55:14.625
is there any one of those five
things that stand out to you

1304
00:55:14.750 --> 00:55:16.875
that if you were to focus
the most attention on

1305
00:55:17.000 --> 00:55:18.625
would change almost all of them?

1306
00:55:18.750 --> 00:55:21.333
I find it when you make
a list of the five things

1307
00:55:21.458 --> 00:55:23.250
that hold you back,
you will discover

1308
00:55:23.375 --> 00:55:26.750
that if you focus on one, you
can change almost all of them.

1309
00:55:27.208 --> 00:55:29.291
And that list of issues
that I just spoke of,

1310
00:55:29.416 --> 00:55:32.125
those five things,
do you realize the one thing

1311
00:55:32.250 --> 00:55:33.833
that would change
almost all of it,

1312
00:55:33.958 --> 00:55:35.791
is if that person
started cooking?

1313
00:55:36.208 --> 00:55:38.250
Because you see
if they cooked their food,

1314
00:55:38.375 --> 00:55:39.958
they would have food to carry.

1315
00:55:40.083 --> 00:55:42.375
If they carried their food
they wouldn't eat out as much.

1316
00:55:42.750 --> 00:55:44.208
If they carried what
they are supposed to eat,

1317
00:55:44.333 --> 00:55:45.833
they'd have exactly
what they are supposed to eat,

1318
00:55:45.958 --> 00:55:48.750
they wouldn't eat as much
red meat or fried food, right?

1319
00:55:48.875 --> 00:55:51.750
So, that one little thing
of cooking and carrying food

1320
00:55:51.875 --> 00:55:53.958
can put a person
in major compliance

1321
00:55:54.083 --> 00:55:55.583
with their stated goal.

1322
00:55:55.708 --> 00:55:57.291
So, people
who don't cook and carry

1323
00:55:57.416 --> 00:56:00.000
are always at the mercy of,
of hunger, right?

1324
00:56:00.125 --> 00:56:02.083
The moment you get hungry,
it's just, "Give me food now,

1325
00:56:02.208 --> 00:56:03.416
I don't care what it is,
I want it."

1326
00:56:03.541 --> 00:56:04.666
So, what's going to happen?

1327
00:56:04.791 --> 00:56:06.708
You get hungry,
you pull into fast food.

1328
00:56:06.833 --> 00:56:07.875
You eat the wrong things.

1329
00:56:08.000 --> 00:56:09.000
By preparing your meals

1330
00:56:09.125 --> 00:56:10.375
whether it's the weekend,

1331
00:56:10.500 --> 00:56:12.166
get up in the morning,
I throw stuff

1332
00:56:12.291 --> 00:56:14.250
in Tupperware,
I have it with me.

1333
00:56:14.375 --> 00:56:15.958
So, when it's time
to eat it's easy.

1334
00:56:16.083 --> 00:56:17.208
There's no problems.
I don't have to think

1335
00:56:17.333 --> 00:56:18.500
about what I'm going to eat.

1336
00:56:18.625 --> 00:56:20.833
It's there, it's convenient.
It's--

1337
00:56:20.958 --> 00:56:25.083
To me, it's more of a punishment
not to have my food with me

1338
00:56:25.208 --> 00:56:28.041
and prepared than it is to,
like,

1339
00:56:28.166 --> 00:56:29.500
go out the door without my food.

1340
00:56:31.041 --> 00:56:33.208
And so by having it with you
and being prepared for the day

1341
00:56:33.333 --> 00:56:35.125
is going to keep you on track
and is going to help you

1342
00:56:35.250 --> 00:56:36.541
stay on track
because if you don't do that,

1343
00:56:36.666 --> 00:56:37.666
you're going to fail.

1344
00:56:37.791 --> 00:56:39.000
I want people to understand

1345
00:56:39.125 --> 00:56:40.333
there's really only four factors

1346
00:56:40.458 --> 00:56:41.916
that influence weight loss.

1347
00:56:42.041 --> 00:56:43.833
There are no other
four that I know of.

1348
00:56:43.958 --> 00:56:45.625
The first one is
that it's your food.

1349
00:56:45.750 --> 00:56:47.125
The second one
it's your exercise,

1350
00:56:47.250 --> 00:56:48.791
and sometimes
it can just be one thing

1351
00:56:48.916 --> 00:56:50.250
that the person isn't doing.

1352
00:56:50.708 --> 00:56:52.291
The third thing is drugs.

1353
00:56:52.708 --> 00:56:53.958
There are certain medications

1354
00:56:54.083 --> 00:56:55.750
you can be put on
like corticosteroids

1355
00:56:55.875 --> 00:56:57.208
that can inflict
a massive weight gain

1356
00:56:57.333 --> 00:56:59.541
with no change
in your eating or exercising.

1357
00:56:59.666 --> 00:57:01.083
And the fourth thing
is a hormone.

1358
00:57:01.541 --> 00:57:04.375
What we've seen over
the years when people come in,

1359
00:57:04.500 --> 00:57:07.166
and we design the proper
eating protocol,

1360
00:57:07.625 --> 00:57:09.500
we remeasure their body
fat in two weeks,

1361
00:57:09.625 --> 00:57:10.875
and if they don't
change at the rate

1362
00:57:11.000 --> 00:57:12.083
that I think they should,

1363
00:57:12.208 --> 00:57:13.791
we immediately turn
to blood workup.

1364
00:57:13.916 --> 00:57:16.166
What's critical
to look at in hormones

1365
00:57:16.291 --> 00:57:20.416
is to look at your thyroid
globulin binding antibody.

1366
00:57:21.041 --> 00:57:24.208
You see, in some people's
bodies their thyroid profile

1367
00:57:24.333 --> 00:57:27.291
looks pretty good,
but what's not seen is the fact

1368
00:57:27.416 --> 00:57:29.291
that their body
is developing antibodies

1369
00:57:29.416 --> 00:57:31.833
against her own thyroid
and locking it up, right?

1370
00:57:31.958 --> 00:57:33.458
So, what are the hormones
that can affect you?

1371
00:57:33.583 --> 00:57:38.125
Mainly thyroid, prolactin,
testosterone, um,

1372
00:57:38.250 --> 00:57:41.375
hyperestrogenemia, where your
estrogen level is too high.

1373
00:57:41.750 --> 00:57:43.125
And those are the primary things

1374
00:57:43.250 --> 00:57:44.791
you might want to go
get checked if you feel

1375
00:57:44.916 --> 00:57:48.041
like out of those four
components it's hormones.

1376
00:57:48.166 --> 00:57:49.708
And here's what's
interesting too.

1377
00:57:50.250 --> 00:57:51.625
This is, this is great.

1378
00:57:51.750 --> 00:57:53.041
Let's say we take a guy.

1379
00:57:53.166 --> 00:57:56.208
We'll say a hypothetical guy,
60 years old.

1380
00:57:56.750 --> 00:57:58.666
Never worked out
a day in his life,

1381
00:57:58.791 --> 00:58:00.458
didn't make good food choices.

1382
00:58:01.000 --> 00:58:02.791
We can have that guy exercising.

1383
00:58:03.416 --> 00:58:06.208
We could have that guy starting
to make good food choices.

1384
00:58:06.333 --> 00:58:09.000
We can get that guy hormonally
optimal and do you know what?

1385
00:58:09.125 --> 00:58:12.083
In six months, eight months,
nine months, one year,

1386
00:58:12.208 --> 00:58:14.416
he'd look like he'd been
doing it his whole life.

1387
00:58:14.791 --> 00:58:16.791
And we could take someone
that's been doing it

1388
00:58:16.916 --> 00:58:19.666
their whole life
and they get to 60.

1389
00:58:20.125 --> 00:58:21.833
For whatever reason
they sort of stop.

1390
00:58:22.375 --> 00:58:24.750
They don't check their hormones.
They don't go to the doctor.

1391
00:58:24.875 --> 00:58:26.250
They stop eating really good,

1392
00:58:26.375 --> 00:58:27.541
and they stop moving their body.

1393
00:58:28.916 --> 00:58:30.541
They'll look like they never
did it their whole life.

1394
00:58:31.041 --> 00:58:33.458
So, it's easy
to make the switch.

1395
00:58:33.958 --> 00:58:36.375
Yeah, so listen, water is
a really critical component

1396
00:58:36.500 --> 00:58:37.666
of human health.

1397
00:58:37.791 --> 00:58:39.166
And when you're fully hydrated,

1398
00:58:39.291 --> 00:58:42.000
that's an anti-inflammatory
thing for the body.

1399
00:58:42.125 --> 00:58:43.916
Water cleanses our system.

1400
00:58:44.041 --> 00:58:47.000
It's the thing that takes the,
the bad toxins out of our body

1401
00:58:47.125 --> 00:58:49.250
and secretes it through
our urine and feces.

1402
00:58:49.375 --> 00:58:52.541
So, water plays a huge role
in our overall health

1403
00:58:52.666 --> 00:58:55.541
and so hydration is really
important to longevity

1404
00:58:55.666 --> 00:58:57.625
and health and wellness
because not only does it clear

1405
00:58:57.750 --> 00:59:00.666
the toxins out of our body,
it helps prevent injuries.

1406
00:59:00.791 --> 00:59:03.833
So, water really helps
with also appetite control.

1407
00:59:03.958 --> 00:59:06.208
You know, the thing
that regulates your appetite,

1408
00:59:06.333 --> 00:59:09.125
hypothalamus, is the same
thing that regulates thirst.

1409
00:59:09.250 --> 00:59:11.458
And often
when we think we're hungry,

1410
00:59:11.583 --> 00:59:13.708
our hypothalamus is stimulated

1411
00:59:13.833 --> 00:59:15.375
and really what is, is thirsty.

1412
00:59:15.500 --> 00:59:17.958
So, sometimes you'll find if
you just drink a glass of water,

1413
00:59:18.083 --> 00:59:20.000
your hunger dimension
is a great deal as well.

1414
00:59:20.125 --> 00:59:21.958
The amount of water
someone should drink, I--

1415
00:59:22.083 --> 00:59:25.083
The rule of thumb I say is, um,
half your body.

1416
00:59:25.208 --> 00:59:27.500
So, if I weigh 120 pounds,
half my weight,

1417
00:59:27.625 --> 00:59:29.375
I should be doing 60 ounces.

1418
00:59:29.500 --> 00:59:32.250
So, your weight divided
by two is about how much water

1419
00:59:32.375 --> 00:59:35.333
people should be consuming.
And if they are exercising

1420
00:59:35.458 --> 00:59:37.333
or they are outside, of course
that's going to change.

1421
00:59:37.458 --> 00:59:39.458
If you work outside in the heat
or if you're at the gym,

1422
00:59:39.583 --> 00:59:41.208
and you're sweating,
of course that would change.

1423
00:59:41.333 --> 00:59:42.958
You need to do way
more than that.

1424
00:59:43.083 --> 00:59:46.041
I wake up every day
and I have a good, a large,

1425
00:59:46.166 --> 00:59:49.250
as we say in Boston, "a large
glass of water" first thing.

1426
00:59:49.375 --> 00:59:50.500
It's crucial for dieting.

1427
00:59:50.625 --> 00:59:51.791
It's crucial for life.
[chuckles]

1428
00:59:51.916 --> 00:59:52.791
It's crucial for everything.

1429
00:59:52.916 --> 00:59:55.250
[rock music]

1430
00:59:55.375 --> 00:59:57.833
[Tom] So, now that we understand
the nutritional part of it,

1431
00:59:58.333 --> 00:59:59.875
let's talk about exercise.

1432
01:00:02.500 --> 01:00:04.666
I know a lot of us think,
"Do I really have

1433
01:00:04.791 --> 01:00:06.208
to exercise to lose weight?

1434
01:00:06.750 --> 01:00:09.000
Why can't I just lose
weight by dieting alone?

1435
01:00:09.125 --> 01:00:11.333
Can't I just eat right
and skip the gym?

1436
01:00:11.750 --> 01:00:13.041
I don't want to go into a gym

1437
01:00:13.166 --> 01:00:14.791
and lift heavy weights
like Arnold.

1438
01:00:14.916 --> 01:00:17.791
Plus, I'm too old now
to lift weights."

1439
01:00:17.916 --> 01:00:20.708
Well, here are the iron facts!

1440
01:00:23.916 --> 01:00:25.375
We always have
the individual be like,

1441
01:00:25.500 --> 01:00:27.333
"I'm just going to diet.
I don't need the gym.

1442
01:00:27.458 --> 01:00:29.541
The gym is not for me.
I don't need to exercise.

1443
01:00:29.666 --> 01:00:30.791
I'm just going to diet."

1444
01:00:30.916 --> 01:00:32.750
Well, I'll tell you what,
that person

1445
01:00:32.875 --> 01:00:34.416
is not going to do too well,
you know what I mean?

1446
01:00:34.541 --> 01:00:36.541
Because your body,
your body needs exercise.

1447
01:00:36.666 --> 01:00:39.666
Even the government these days,
they have literature now

1448
01:00:39.791 --> 01:00:44.166
about lack of exercise is
worse than smoking like,

1449
01:00:44.291 --> 01:00:46.000
I don't know how many packs
of cigarettes a day.

1450
01:00:46.125 --> 01:00:48.541
That's how bad lack
of exercise is for you.

1451
01:00:48.666 --> 01:00:51.458
So, besides the food they eat,
it is important for people

1452
01:00:51.583 --> 01:00:54.041
to exercise because there's
so many things that happened.

1453
01:00:54.166 --> 01:00:59.333
One, exercise has caused the--
is called the number one
antidepressant...

1454
01:01:00.250 --> 01:01:01.916
drug, I guess,
because when you exercise,

1455
01:01:02.041 --> 01:01:03.250
you make different endorphins.

1456
01:01:03.375 --> 01:01:04.708
It changes the brain chemistry,

1457
01:01:04.833 --> 01:01:06.666
which is huge.
People that have been depressed

1458
01:01:06.791 --> 01:01:08.875
and had anxiety,
exercise has made a difference.

1459
01:01:09.000 --> 01:01:10.750
It's great for stress reduction.

1460
01:01:10.875 --> 01:01:12.666
People that are making
cortisol all day long

1461
01:01:12.791 --> 01:01:14.083
and, and they are stressed
at work,

1462
01:01:14.208 --> 01:01:17.333
exercising actually calms
the brain, calms them,

1463
01:01:17.458 --> 01:01:20.166
helps with cortisol,
and then on top of that,

1464
01:01:20.291 --> 01:01:21.833
when you exercise
you're burning calories.

1465
01:01:21.958 --> 01:01:25.750
Like every time you're taking
a step on the treadmill,

1466
01:01:25.875 --> 01:01:27.875
your muscles are contracting.
When those muscles

1467
01:01:28.000 --> 01:01:30.416
are contracting,
you're using glucose,

1468
01:01:30.541 --> 01:01:31.750
meaning you're using calories.

1469
01:01:32.291 --> 01:01:36.333
So, really,
to have success faster

1470
01:01:36.458 --> 01:01:39.333
and also to even look better
by combining the meal plan

1471
01:01:39.458 --> 01:01:42.166
with the exercise,
that is a win-win.

1472
01:01:42.291 --> 01:01:45.750
Because, the other-- JAMA
just came out with a article.

1473
01:01:45.875 --> 01:01:50.875
But what it said is that
low fitness is worse than

1474
01:01:51.000 --> 01:01:52.625
people that have
high cholesterol,

1475
01:01:52.750 --> 01:01:55.041
high blood pressure, diabetes,
everything.

1476
01:01:55.166 --> 01:01:59.375
Low fitness in the long run
is worse than having,

1477
01:01:59.875 --> 01:02:02.208
you know, even if these people
had-- their blood work

1478
01:02:02.333 --> 01:02:04.750
was great
and they had low fitness,

1479
01:02:04.875 --> 01:02:06.541
they were going to be worse off
than people that had

1480
01:02:06.666 --> 01:02:09.416
terrible blood work
but they did exercise.

1481
01:02:09.541 --> 01:02:11.458
So, low fitness overall
is worse.

1482
01:02:11.583 --> 01:02:12.958
And when you work out,
it's anti-aging.

1483
01:02:13.083 --> 01:02:15.875
[rock music]

1484
01:02:16.000 --> 01:02:18.416
[Tom] Chuck Dertinger
earned his master's degree

1485
01:02:18.541 --> 01:02:22.333
in science with a specialization in exercise physiology.

1486
01:02:23.291 --> 01:02:25.875
Over the years, Chuck has
coached over 1000 people

1487
01:02:26.000 --> 01:02:28.583
on how to move through
the process of self-change.

1488
01:02:29.833 --> 01:02:32.416
He is an expert
on the acute responses

1489
01:02:32.541 --> 01:02:34.666
and chronic adaptations
to exercise.

1490
01:02:35.625 --> 01:02:38.125
In the past, he worked
with Labrada Nutrition

1491
01:02:38.583 --> 01:02:41.416
and is currently a coach as well as the training director

1492
01:02:42.000 --> 01:02:44.208
for the entire staff
for the online program,

1493
01:02:44.333 --> 01:02:45.458
Lean Body Coaching.

1494
01:02:46.916 --> 01:02:50.500
If you had any questions about the real scientific effect

1495
01:02:50.625 --> 01:02:54.083
exercise has on the body,
Chuck has the answers.

1496
01:02:54.208 --> 01:02:58.000
The reason why exercise
is so good to implement

1497
01:02:58.125 --> 01:03:01.750
with a good nutrition plan
is because the physical activity

1498
01:03:01.875 --> 01:03:04.625
of using your muscles
triggers things in your body

1499
01:03:04.750 --> 01:03:06.916
that actually up-regulate
nutrients,

1500
01:03:07.041 --> 01:03:08.958
so you're burning more
calories of course,

1501
01:03:09.083 --> 01:03:10.750
but it's actually
the after-burn,

1502
01:03:10.875 --> 01:03:13.125
that comes into effect too. So,

1503
01:03:13.250 --> 01:03:15.458
when you work out really hard,
let's say you go on
an elliptical machine,

1504
01:03:15.583 --> 01:03:17.458
you burn 300 calories,
and you doing something like

1505
01:03:17.583 --> 01:03:20.333
a high intensity
interval training protocol,

1506
01:03:20.458 --> 01:03:22.625
like, you know, the hills
on the machine or something.

1507
01:03:22.750 --> 01:03:24.291
If you're doing that,

1508
01:03:24.416 --> 01:03:26.375
and you're burning
those extra calories

1509
01:03:26.500 --> 01:03:29.041
while you're exercising, maybe
that's 300, let's say, right?

1510
01:03:29.166 --> 01:03:31.208
In 30 minutes or so,
you're going to actually have

1511
01:03:31.333 --> 01:03:33.833
an after-burn too.
So, all that exercise

1512
01:03:33.958 --> 01:03:35.458
is not only going
to burn calories,

1513
01:03:35.583 --> 01:03:37.875
but it's actually going
to signal things in your body

1514
01:03:38.000 --> 01:03:40.750
to help regenerate
and recuperate muscle tissue

1515
01:03:40.875 --> 01:03:43.458
which is anabolic,
means that it is

1516
01:03:43.583 --> 01:03:45.500
energy-using if you will.

1517
01:03:45.625 --> 01:03:47.458
So, when we have things
that are energy using

1518
01:03:47.583 --> 01:03:49.833
and we stimulate them, well,
it means that we'll be able

1519
01:03:49.958 --> 01:03:52.125
to burn more energy,
when you eat those healthy foods

1520
01:03:52.250 --> 01:03:54.666
you're going to be able
to lose excess body mass

1521
01:03:54.791 --> 01:03:56.125
that much faster.

1522
01:03:56.250 --> 01:03:57.500
You know as I mentioned earlier

1523
01:03:57.625 --> 01:03:59.166
when you have more muscle,
you have a faster

1524
01:03:59.291 --> 01:04:00.541
metabolism, right?

1525
01:04:01.916 --> 01:04:04.125
And so one thing is
if you have a slow metabolism

1526
01:04:04.250 --> 01:04:06.458
you can actually
pick it up by engaging

1527
01:04:06.583 --> 01:04:09.125
in more cardiovascular
activity and weight training.

1528
01:04:09.500 --> 01:04:12.541
So, just because you're starting
off with a slow metabolism

1529
01:04:12.666 --> 01:04:15.583
does not mean that you can't
increase your metabolism

1530
01:04:15.708 --> 01:04:17.166
through diet and exercise.

1531
01:04:17.291 --> 01:04:19.125
Because, remember,
so for every pound of muscle

1532
01:04:19.250 --> 01:04:21.291
that you have,
you have to eat 17 calories

1533
01:04:21.416 --> 01:04:23.208
just to sustain or thereabouts.

1534
01:04:23.333 --> 01:04:25.291
And for every pound of fat
you have you only have to eat

1535
01:04:25.416 --> 01:04:27.125
five calories to sustain it

1536
01:04:27.250 --> 01:04:28.500
because is all your body
is going to do

1537
01:04:28.625 --> 01:04:30.291
is send blood to keep it alive.

1538
01:04:30.416 --> 01:04:33.583
Now, remember if you drop
ten pounds of fat

1539
01:04:34.291 --> 01:04:36.125
and you gained five
pounds of muscle.

1540
01:04:36.666 --> 01:04:39.208
Well, that five pounds
times 17 calories

1541
01:04:39.333 --> 01:04:42.166
just to increase your metabolic
rate, and you pulled off

1542
01:04:42.291 --> 01:04:44.166
all that excess fat which didn't

1543
01:04:44.291 --> 01:04:45.666
require that many calories
to begin with.

1544
01:04:45.791 --> 01:04:47.625
So, you can actually
increase your metabolic rate

1545
01:04:47.750 --> 01:04:50.375
by increasing muscle,
and I really see a lot of people

1546
01:04:50.500 --> 01:04:52.416
increase their metabolic
rate by getting back

1547
01:04:52.541 --> 01:04:54.916
to some cardiovascular
activity because I do think

1548
01:04:55.041 --> 01:04:56.791
it helps to level out hormones.

1549
01:04:56.916 --> 01:04:59.750
Just does an amazing job
in helping people's heart rate

1550
01:04:59.875 --> 01:05:01.333
and circulation of blood.

1551
01:05:01.458 --> 01:05:03.041
Remember, if your blood
is circulating more,

1552
01:05:03.166 --> 01:05:04.541
your metabolic rate is higher.

1553
01:05:04.666 --> 01:05:06.708
Nutrition is first
and foremost in my opinion.

1554
01:05:06.833 --> 01:05:08.625
Then we add exercise.
And then there's a difference

1555
01:05:08.750 --> 01:05:11.333
between cardio
and resistance training.

1556
01:05:11.458 --> 01:05:13.708
A lot of people might
get on a, a treadmill

1557
01:05:13.833 --> 01:05:16.541
because it's familiar or a,
or an elliptical or a bike

1558
01:05:16.666 --> 01:05:19.250
or a StairMaster,
and they focus just on that.

1559
01:05:19.375 --> 01:05:21.083
And they want to try
and burn calories.

1560
01:05:21.208 --> 01:05:23.750
Um, each machine, you know,
obviously activates muscles

1561
01:05:23.875 --> 01:05:25.916
a little bit differently, but
for all intents and purposes,

1562
01:05:26.041 --> 01:05:27.916
let's say a general treadmill,
right?

1563
01:05:28.041 --> 01:05:30.750
You can walk on it, run on it,
but doing only

1564
01:05:30.875 --> 01:05:32.500
cardiovascular exercise,

1565
01:05:32.625 --> 01:05:35.458
you're really focusing on,
on your heart health.

1566
01:05:35.583 --> 01:05:37.500
And that's really
really important.

1567
01:05:37.625 --> 01:05:40.875
However,
you're not able to stimulate

1568
01:05:41.000 --> 01:05:44.416
the muscle tissue in a,
in a stressful sense

1569
01:05:44.541 --> 01:05:47.166
that triggers adaptation
if you will.

1570
01:05:47.291 --> 01:05:49.208
So, what I mean by that is,
when you're jogging,

1571
01:05:49.333 --> 01:05:50.833
you're going to take
hundreds and hundreds

1572
01:05:50.958 --> 01:05:52.666
and maybe a thousands of steps.

1573
01:05:52.791 --> 01:05:54.500
Whereas,
if you were to do a lunge

1574
01:05:54.625 --> 01:05:56.041
and holding onto a dumbbell,

1575
01:05:56.166 --> 01:05:59.125
you might only do
14 or 15 steps,

1576
01:05:59.250 --> 01:06:00.541
and you'd be exhausted, right?

1577
01:06:00.666 --> 01:06:02.708
So, the purposes
by putting the muscle

1578
01:06:02.833 --> 01:06:05.750
under the--
a more strenuous environment

1579
01:06:05.875 --> 01:06:08.208
is going to have different
adaptations to it,

1580
01:06:08.333 --> 01:06:14.208
and those adaptations are growth
and definition and density.

1581
01:06:14.333 --> 01:06:16.791
You know all those people want
the nice curves and shapes,

1582
01:06:16.916 --> 01:06:18.166
well, that's muscle.

1583
01:06:18.291 --> 01:06:20.791
Not only that,
resistance training

1584
01:06:20.916 --> 01:06:23.250
has so many other
abundant benefits,

1585
01:06:23.375 --> 01:06:26.833
to bone density increases,
to ligament health,

1586
01:06:26.958 --> 01:06:31.208
to tendons, longevity
with mobility as we age.

1587
01:06:31.333 --> 01:06:34.958
So, resistance training
is definitely a big plus.

1588
01:06:35.083 --> 01:06:38.750
Well, exercise, we have
such a large body of work

1589
01:06:38.875 --> 01:06:42.083
that shows conclusively
that exercise

1590
01:06:42.208 --> 01:06:44.208
can increase
your longevity factors.

1591
01:06:44.708 --> 01:06:47.791
It really reverses
the aging process.

1592
01:06:47.916 --> 01:06:50.166
I've seen people that literally
look 60 years old

1593
01:06:50.291 --> 01:06:52.291
but they start working out,
building muscle,

1594
01:06:52.416 --> 01:06:53.791
eating right and I mean it looks

1595
01:06:53.916 --> 01:06:56.041
like they knocked ten
years off their life.

1596
01:06:56.166 --> 01:06:57.916
So, exercise,
one of things that happens

1597
01:06:58.041 --> 01:07:00.333
is we've become sedentary,
is we don't have

1598
01:07:00.458 --> 01:07:02.000
as much blood flow going, right?

1599
01:07:02.125 --> 01:07:04.333
The circulatory system
slows down.

1600
01:07:04.875 --> 01:07:06.416
When you just go out
and jog a little bit,

1601
01:07:06.541 --> 01:07:08.541
power walk a little bit,
lift some weights,

1602
01:07:08.666 --> 01:07:11.041
you really get
your blood recirculating.

1603
01:07:11.166 --> 01:07:12.666
And you know
when we lose muscle,

1604
01:07:12.791 --> 01:07:14.583
we don't just lose the big ones.

1605
01:07:14.708 --> 01:07:15.958
We also lose the little ones

1606
01:07:16.083 --> 01:07:18.625
that keep the skeletal
system in place.

1607
01:07:18.750 --> 01:07:20.916
So, when you exercise
those little ones,

1608
01:07:21.041 --> 01:07:23.375
those little muscles that hold
your skeletal system in place

1609
01:07:23.500 --> 01:07:25.041
can stay strengthened.

1610
01:07:25.166 --> 01:07:26.666
When you don't exercise,

1611
01:07:26.791 --> 01:07:28.916
they atrophy just
like the big muscles.

1612
01:07:29.041 --> 01:07:30.208
And this is why so many people,

1613
01:07:30.333 --> 01:07:32.541
say in their 60s or 70s or 80s,

1614
01:07:32.666 --> 01:07:34.791
fall over in the shower.
Break their hip.

1615
01:07:34.916 --> 01:07:37.041
Hit their head on a counter
and pass away.

1616
01:07:37.166 --> 01:07:39.541
Because eventually
they lose the stability

1617
01:07:39.916 --> 01:07:42.416
of what those little
muscles create for you.

1618
01:07:42.541 --> 01:07:44.833
And as they atrophy,
your skeletal system

1619
01:07:44.958 --> 01:07:46.458
becomes very unstable.

1620
01:07:46.583 --> 01:07:48.708
And how many times
do we see an older gentleman

1621
01:07:48.833 --> 01:07:50.625
walking with more
of a shuffle gait

1622
01:07:50.750 --> 01:07:52.125
rather than actually
taking steps.

1623
01:07:52.250 --> 01:07:55.750
That is not, by the way,
a natural act of aging.

1624
01:07:56.208 --> 01:07:58.583
What you're seeing
when somebody begin shuffling

1625
01:07:58.708 --> 01:08:02.916
is actually a result of a lack
of weight bearing exercise

1626
01:08:03.041 --> 01:08:04.500
over time as they aged.

1627
01:08:04.625 --> 01:08:06.458
And again we talked
about people that just think,

1628
01:08:06.583 --> 01:08:08.291
"All right,
my exercise is cardio."

1629
01:08:08.416 --> 01:08:09.708
Which is great, you know
what I mean, but I think

1630
01:08:09.833 --> 01:08:11.625
in your formative years,
you need muscle.

1631
01:08:11.750 --> 01:08:14.125
You need strength and how
you get that is through

1632
01:08:14.250 --> 01:08:16.250
weight training. And we talked
about weight training

1633
01:08:16.375 --> 01:08:18.333
is going to,
is going to strengthen
your skeletal structure,

1634
01:08:18.458 --> 01:08:19.916
and you need that. I mean,

1635
01:08:20.041 --> 01:08:21.666
you don't want to be
a frail old person

1636
01:08:21.791 --> 01:08:25.250
and sadly enough even people 50,
60, 70 years,

1637
01:08:25.375 --> 01:08:28.125
50 actually 40s, 50s,
are getting hip replacements now

1638
01:08:28.250 --> 01:08:29.875
because they neglected
the weight training.
It's like,

1639
01:08:30.000 --> 01:08:31.916
"Oh, I'll run, I'll run,
I'll run." Running is great

1640
01:08:32.041 --> 01:08:34.083
but I think everyone should
engage in weight training.

1641
01:08:34.208 --> 01:08:36.541
I think it's so,
it's so beneficial to you.

1642
01:08:36.666 --> 01:08:40.625
I just believe that to have a,
a overall...

1643
01:08:41.333 --> 01:08:43.708
g-- good for you program

1644
01:08:43.833 --> 01:08:45.708
it's got to include exercise.

1645
01:08:46.208 --> 01:08:49.875
It, it has to, it's,
it's a huge component.

1646
01:08:50.000 --> 01:08:52.666
Nothing will strengthen
your bones,

1647
01:08:52.791 --> 01:08:55.791
build your muscles,
contour your body.

1648
01:08:55.916 --> 01:08:59.583
And give you the shape and tone
like resistance exercise.

1649
01:08:59.708 --> 01:09:02.250
That's weights.
Resistance exercise is weights.

1650
01:09:02.375 --> 01:09:04.791
And then your choices
could be endless.

1651
01:09:04.916 --> 01:09:07.083
Whatever you sort
of tend to gravitate to.

1652
01:09:07.208 --> 01:09:09.000
Whatever you intend
to do most often.

1653
01:09:09.125 --> 01:09:11.208
Whatever you intend
to crave and want to do.

1654
01:09:11.958 --> 01:09:14.541
Now one thing about working
out that many people

1655
01:09:14.666 --> 01:09:16.666
don't know especially
for anti-aging,

1656
01:09:16.791 --> 01:09:18.625
Tufts University
came out with a study

1657
01:09:18.750 --> 01:09:20.041
and it says when you age

1658
01:09:20.166 --> 01:09:21.541
there's these different
milestones that--

1659
01:09:21.666 --> 01:09:23.125
it happened to every
single one of us.

1660
01:09:23.250 --> 01:09:26.625
When we age, we lose muscle
mass, we lose strength.

1661
01:09:27.208 --> 01:09:28.750
You know, we start
putting on more body fat.

1662
01:09:28.875 --> 01:09:31.916
Our metabolism slows down,
bad cholesterol goes up.

1663
01:09:32.041 --> 01:09:33.541
Good cholesterol goes down.

1664
01:09:33.666 --> 01:09:35.541
You start having problems
with temperature regulation.

1665
01:09:35.666 --> 01:09:38.875
But there's ten points, all
these things happen as we age.

1666
01:09:39.000 --> 01:09:42.458
But there's one thing
that can reverse all of that

1667
01:09:42.875 --> 01:09:43.875
and what do you think it is?

1668
01:09:44.000 --> 01:09:45.000
It's exercise.

1669
01:09:45.125 --> 01:09:46.791
Exercise as in lifting weights

1670
01:09:46.916 --> 01:09:49.250
and doing some
cardiovascular work.

1671
01:09:49.375 --> 01:09:51.500
The combination of both
is going to be anti-aging,

1672
01:09:51.625 --> 01:09:53.541
and it's going
to slow down or prevent

1673
01:09:53.666 --> 01:09:55.333
or even reverse
some of those milestones

1674
01:09:55.458 --> 01:09:56.875
people might already be having.

1675
01:09:57.000 --> 01:09:58.083
Yeah, I mean there is,
there is a million

1676
01:09:58.208 --> 01:09:59.250
benefits to weight training

1677
01:09:59.375 --> 01:10:00.291
and exercise and eating, right?

1678
01:10:00.416 --> 01:10:01.750
Whether it is, you know,

1679
01:10:01.875 --> 01:10:03.541
beating, com--
combating heart disease,

1680
01:10:03.666 --> 01:10:05.833
combating cancer, combating
all of, all of horrible

1681
01:10:05.958 --> 01:10:10.541
life's disastrous diseases,
to prolonging your life.
to healthy life.

1682
01:10:10.666 --> 01:10:12.208
But here's one thing
about weight training

1683
01:10:12.333 --> 01:10:14.208
that a lot of people don't know,
what the science says is

1684
01:10:14.333 --> 01:10:17.083
your body can be burning
fat efficiently up for,

1685
01:10:17.208 --> 01:10:18.666
you know, two, three,
four hours later,

1686
01:10:18.791 --> 01:10:21.041
which is, is unfathomable,
it's like, I mean,

1687
01:10:21.166 --> 01:10:22.750
"I just trained
so hard and my body is

1688
01:10:22.875 --> 01:10:24.375
still burning fat,
that's amazing."

1689
01:10:24.500 --> 01:10:26.000
So, you-- there's a lot
of things that are,

1690
01:10:26.125 --> 01:10:27.458
are not measured but you get

1691
01:10:27.583 --> 01:10:29.458
better responses
and better results by doing.

1692
01:10:29.583 --> 01:10:32.250
So, people look
on the machines all the time,

1693
01:10:32.375 --> 01:10:35.166
they say, "Oh, I burned
200 calories, 500 calories."

1694
01:10:35.291 --> 01:10:37.875
And first of all,
those machines aren't accurate

1695
01:10:38.000 --> 01:10:39.750
for many reasons.
Because it's really

1696
01:10:39.875 --> 01:10:41.750
just taking your weight
and your age.

1697
01:10:42.250 --> 01:10:44.000
But what it's not taking
into consideration,

1698
01:10:44.125 --> 01:10:45.291
what's your body comp?

1699
01:10:45.416 --> 01:10:48.291
Like, say I'm 120 pounds
and I probably

1700
01:10:48.416 --> 01:10:51.916
have more lean muscle mass
than another 120 pound

1701
01:10:52.041 --> 01:10:53.166
young girl next to me.

1702
01:10:54.416 --> 01:10:55.333
And if we're both
walking on the treadmill,

1703
01:10:56.583 --> 01:10:58.333
the more muscle mass you have,
every step I'm--

1704
01:10:58.458 --> 01:11:01.166
I have more muscle
that's burning calories.

1705
01:11:01.291 --> 01:11:04.208
So, I am using more calories
than someone else

1706
01:11:04.333 --> 01:11:06.500
that has maybe
more fat and less muscle.

1707
01:11:06.625 --> 01:11:10.125
So, it really isn't about
your height and your weight

1708
01:11:10.250 --> 01:11:12.750
when you're doing these things.
So, that's not accurate.

1709
01:11:12.875 --> 01:11:16.750
But when you leave the gym,
your body is still recovering.

1710
01:11:16.875 --> 01:11:20.125
It's when you work out
for several hours your body

1711
01:11:20.250 --> 01:11:22.208
is still burning calories
from that workout.

1712
01:11:22.333 --> 01:11:24.125
It's not like when you leave
the gym it's over.

1713
01:11:24.250 --> 01:11:28.833
Of course with all things, over
training is detrimental to--

1714
01:11:28.958 --> 01:11:31.333
And especially when it comes
to physique development.

1715
01:11:31.458 --> 01:11:34.166
Unlike, it's funny,
like training for yourself

1716
01:11:34.291 --> 01:11:35.625
is unlike any other sport.

1717
01:11:35.750 --> 01:11:37.416
If you're golfing,
you can golf for five,

1718
01:11:37.541 --> 01:11:38.958
six hours to perfect your swing.

1719
01:11:39.083 --> 01:11:40.833
If you're surfing,
you need to be in the ocean

1720
01:11:40.958 --> 01:11:42.458
four or five hours
just to get out

1721
01:11:42.583 --> 01:11:44.208
there to catch the wave.
But when it comes to your body,

1722
01:11:44.333 --> 01:11:45.875
and science--
and there's science behind this,

1723
01:11:46.000 --> 01:11:47.583
your body can only stand

1724
01:11:47.708 --> 01:11:50.791
60 to 90 minutes
of vigorous activity.

1725
01:11:50.916 --> 01:11:52.416
After that,
it starts to shut down.

1726
01:11:52.541 --> 01:11:54.666
And the damage is,
is probably too overwhelming.

1727
01:11:54.791 --> 01:11:56.750
I mean, it leads to injuries.

1728
01:11:56.875 --> 01:11:58.708
It leads to aches.
It leads to pains.

1729
01:11:58.833 --> 01:12:01.291
It leads to chronic,
chronic pain that can happen.

1730
01:12:01.416 --> 01:12:03.916
So, if you're in the gym three,
four, five hours a day,

1731
01:12:04.041 --> 01:12:05.833
you'd better be working there
because if not, you're,

1732
01:12:05.958 --> 01:12:07.125
you're just killing yourself.

1733
01:12:07.250 --> 01:12:08.666
It's like this...

1734
01:12:09.833 --> 01:12:12.083
if you really want
to mess your body up

1735
01:12:12.208 --> 01:12:13.875
and mess your hormone system up,

1736
01:12:14.750 --> 01:12:17.750
do excessive cardio, excessive.

1737
01:12:17.875 --> 01:12:20.750
Talk to any triathlete,
any cyclist.

1738
01:12:21.333 --> 01:12:23.833
That takes its toll on the body

1739
01:12:24.375 --> 01:12:27.000
and so again what's the goal?

1740
01:12:27.125 --> 01:12:30.250
If the goal, yeah, if, if,
if it's a requirement

1741
01:12:30.375 --> 01:12:33.125
for your chosen
occupation or sport,

1742
01:12:33.250 --> 01:12:35.166
you sort of don't have
much of a choice.

1743
01:12:35.291 --> 01:12:37.458
But if your goal
is just to get fit,

1744
01:12:38.083 --> 01:12:41.750
it doesn't require more than
an hour five times a week.

1745
01:12:41.875 --> 01:12:44.000
My weight was at 150 pounds

1746
01:12:44.125 --> 01:12:46.125
when I started
my bicycle journey.

1747
01:12:47.041 --> 01:12:50.000
I was averaging eight
to ten hours a day cycling.

1748
01:12:50.125 --> 01:12:52.083
And not just cycling.
I'm balancing on the rear wheel.

1749
01:12:52.208 --> 01:12:53.875
So, you're using the whole body,
upper body,

1750
01:12:54.000 --> 01:12:56.583
lower body, everything you
could think of, I'm using it.

1751
01:12:56.708 --> 01:13:00.583
And so, I noticed...
I started shrinking

1752
01:13:00.708 --> 01:13:03.541
as I was going into
my ride and I was consuming

1753
01:13:03.666 --> 01:13:05.000
and consuming and consuming.

1754
01:13:05.333 --> 01:13:07.833
I was up to 4000 calories a day.

1755
01:13:07.958 --> 01:13:10.333
For someone of my stature,
that's a lot of calories.

1756
01:13:10.791 --> 01:13:12.666
And I was still losing weight.

1757
01:13:12.791 --> 01:13:14.416
When I finished
across the finish line,

1758
01:13:14.541 --> 01:13:17.250
I was skin and bones,
I weighed 130 pounds.

1759
01:13:17.375 --> 01:13:20.583
I lost 20 pounds of muscle mass,
it was ridiculous.

1760
01:13:20.958 --> 01:13:24.333
Um, it's been three months
now since my ride.

1761
01:13:25.041 --> 01:13:27.500
I'm almost back
to my normal weight.

1762
01:13:27.625 --> 01:13:30.500
It took me that long to get
back to where I want to be.

1763
01:13:30.625 --> 01:13:32.375
My strength still
isn't there yet.

1764
01:13:32.500 --> 01:13:34.166
I'm still progressing.

1765
01:13:34.291 --> 01:13:38.208
There's a point when people,
they start exercising

1766
01:13:38.333 --> 01:13:40.125
and they think,
"Oh, this is great,"
and they want to exercise

1767
01:13:40.250 --> 01:13:42.583
more thinking, well,
they'll get faster results.

1768
01:13:42.708 --> 01:13:44.666
Well, there's a-- there's
something called overtraining.

1769
01:13:44.791 --> 01:13:46.583
And it does several things.
One, it can actually

1770
01:13:46.708 --> 01:13:48.916
increase your cortisol.
I know many times

1771
01:13:49.041 --> 01:13:52.416
when me,
other athletes have overtrained,

1772
01:13:52.541 --> 01:13:54.666
what you start seeing is
you start putting on more fat.

1773
01:13:54.791 --> 01:13:56.916
Because when you over-train
you need time

1774
01:13:57.041 --> 01:13:58.583
for your muscles to recover.

1775
01:13:59.083 --> 01:14:00.666
You know, every body part I say,

1776
01:14:00.791 --> 01:14:01.875
whatever body part you're doing

1777
01:14:02.000 --> 01:14:03.541
give it at least
48 hours to rest.

1778
01:14:03.666 --> 01:14:05.875
Sometime 72 hours depending on
how hard you lift.

1779
01:14:06.000 --> 01:14:07.875
Because if you don't
give it that recovery

1780
01:14:08.000 --> 01:14:09.333
it's not going to recover,

1781
01:14:09.458 --> 01:14:11.375
and if you start working
out on muscles that are

1782
01:14:11.500 --> 01:14:13.416
already fatigued,
you're basically going
to break them down.

1783
01:14:13.541 --> 01:14:17.000
So, now you're burning muscle
and you're storing fat

1784
01:14:17.125 --> 01:14:20.166
then trying to build muscle and,
and get rid of fat.

1785
01:14:20.791 --> 01:14:26.208
I would ideally suggest
that your exercise program

1786
01:14:26.333 --> 01:14:29.375
have a combination
of resistance,

1787
01:14:30.208 --> 01:14:35.083
a little bit of aerobic cardio,
something that's fun.

1788
01:14:35.208 --> 01:14:38.125
Whether it's going
to the dog park with your dog

1789
01:14:38.250 --> 01:14:40.625
or playing
with kids or grandkids.

1790
01:14:40.750 --> 01:14:43.708
There needs to be some sort
of active rest I would call it.

1791
01:14:43.833 --> 01:14:45.208
Things that you would do that

1792
01:14:45.333 --> 01:14:47.833
whether it's
in the garden or out

1793
01:14:47.958 --> 01:14:51.166
by the pool or things that
you don't even view as exercise.

1794
01:14:51.291 --> 01:14:54.541
But lifting weights two,
three times a week

1795
01:14:54.666 --> 01:14:57.916
for 30 to 40 minutes,
and some form of cardio

1796
01:14:58.041 --> 01:15:00.125
and a little bit
of flexibility training.

1797
01:15:01.583 --> 01:15:04.208
[Tom] Now we come to,
what I believe,

1798
01:15:04.333 --> 01:15:07.166
is the most important part
of any weight loss journey.

1799
01:15:07.291 --> 01:15:09.625
And it's an element
that most weight loss systems

1800
01:15:09.750 --> 01:15:10.875
do not include.

1801
01:15:11.541 --> 01:15:13.500
The psychology of weight loss.

1802
01:15:14.000 --> 01:15:16.958
Without it, no sustainable
weight loss is possible.

1803
01:15:17.500 --> 01:15:20.458
Many companies will mail you
food or teach you how to eat,

1804
01:15:20.916 --> 01:15:24.166
but not show you the reasons
behind our overeating.

1805
01:15:24.291 --> 01:15:27.250
Or show us how to control
all those cravings.

1806
01:15:27.375 --> 01:15:29.916
As you will see,
you cannot change the body

1807
01:15:30.041 --> 01:15:31.916
without changing
the mindset first.

1808
01:15:32.625 --> 01:15:35.125
Once you master your mind,
all you have to do

1809
01:15:35.541 --> 01:15:37.583
is just wait
for your body to catch up.

1810
01:15:38.041 --> 01:15:40.333
So, a number of years ago I was
working with a psychiatrist

1811
01:15:40.458 --> 01:15:43.166
and as all we did was work
with eating disorder patients.

1812
01:15:43.291 --> 01:15:45.666
And back in those days,
they were very formidable for me

1813
01:15:45.791 --> 01:15:48.500
because one of the things that
it, it did is it allowed me

1814
01:15:48.625 --> 01:15:51.166
to really sit back and see
the psychological component

1815
01:15:51.291 --> 01:15:53.458
of weight loss just versus
the food component.

1816
01:15:53.916 --> 01:15:55.958
And during those years
working with a psychiatrist

1817
01:15:56.083 --> 01:15:58.708
we were having great,
really great conversations

1818
01:15:58.833 --> 01:16:02.291
about how that person's thought
process was interfering

1819
01:16:02.416 --> 01:16:04.583
with their ability to get
where they wanted to go.

1820
01:16:04.708 --> 01:16:06.791
And one of the things I was
doing back in those days,

1821
01:16:06.916 --> 01:16:09.791
since I started writing papers
for a lot of articles

1822
01:16:09.916 --> 01:16:10.833
in journals
and things like that.

1823
01:16:10.958 --> 01:16:11.958
And one of them I labeled as

1824
01:16:12.083 --> 01:16:13.833
the Psychology of Deprivation.

1825
01:16:14.291 --> 01:16:17.333
So, what I want to show you
is how a simple thought

1826
01:16:17.458 --> 01:16:20.958
like, you know, the beginning
of a diet, eat perfectly,

1827
01:16:21.083 --> 01:16:22.416
you know, no more red meat,
no more fried food,

1828
01:16:22.541 --> 01:16:24.750
can actually turn out
to work against you.

1829
01:16:24.875 --> 01:16:26.750
And you see a lot
of dieters go through this.

1830
01:16:26.875 --> 01:16:28.333
And their intentions
are really good.

1831
01:16:28.458 --> 01:16:30.208
So, the way they start out
is they start off with,

1832
01:16:30.333 --> 01:16:32.291
"Okay, I'm going to do perfect.

1833
01:16:32.416 --> 01:16:34.000
No more red meat,
no more fried food,

1834
01:16:34.125 --> 01:16:36.333
no more eating out,"
and they start their diet.

1835
01:16:36.458 --> 01:16:38.500
I'm going to tell you that's
going to last about two weeks.

1836
01:16:38.625 --> 01:16:40.291
It rarely ever goes
beyond two months.

1837
01:16:40.416 --> 01:16:41.916
Because that seems
to be the snapping moment

1838
01:16:42.041 --> 01:16:43.541
where everybody breaks, okay?

1839
01:16:43.958 --> 01:16:46.166
Now, as you're giving up
all your favorite foods,

1840
01:16:46.291 --> 01:16:48.166
you're going to start to get
struck by all the cravings

1841
01:16:48.291 --> 01:16:49.833
for the food you haven't
been allowed to eat.

1842
01:16:49.958 --> 01:16:51.083
The first thing
you're going to do

1843
01:16:51.208 --> 01:16:52.666
when the craving
strike is resist.

1844
01:16:52.791 --> 01:16:55.500
And the way we resist the
cravings is we say no to them.

1845
01:16:56.125 --> 01:16:59.833
Now, you say no and that's
going to last about as long

1846
01:16:59.958 --> 01:17:02.291
as the moment
you encounter the trigger.

1847
01:17:02.791 --> 01:17:04.666
The trigger's a negative
emotional state.

1848
01:17:04.791 --> 01:17:06.791
So, you kept resisting the
foods, and all of a sudden,

1849
01:17:06.916 --> 01:17:08.791
one day you get frustrated,
you get angry,

1850
01:17:08.916 --> 01:17:10.500
you get bored, whatever that is.

1851
01:17:10.625 --> 01:17:12.750
It's over,
and now you binge on the food

1852
01:17:12.875 --> 01:17:14.208
you said you wouldn't eat
anymore.

1853
01:17:15.750 --> 01:17:17.208
Now, the moment you binge on
those foods you got to realize

1854
01:17:17.333 --> 01:17:19.833
that person just violated
all the rules and guidelines

1855
01:17:19.958 --> 01:17:22.166
they laid out to begin with,
which was to eat perfectly.

1856
01:17:22.666 --> 01:17:25.333
So, out of that binge
then originates guilt.

1857
01:17:25.458 --> 01:17:27.083
We feel bad
because we just violated

1858
01:17:27.208 --> 01:17:29.583
those rules and guidelines.
And out of the guilt

1859
01:17:29.708 --> 01:17:31.666
comes rationalization
and justification

1860
01:17:31.791 --> 01:17:33.416
that sort of sounds like this,

1861
01:17:33.541 --> 01:17:35.125
"Well, I've blown it now,

1862
01:17:35.250 --> 01:17:37.375
I might as well really blow it,
so what the heck,"

1863
01:17:37.500 --> 01:17:38.791
and then off they go completely.

1864
01:17:39.541 --> 01:17:41.833
Now, as you watch that scenario,
I want to create

1865
01:17:41.958 --> 01:17:43.791
another scenario
because consider this,

1866
01:17:43.916 --> 01:17:46.666
if you were driving down the
road and you got a flat tire,

1867
01:17:46.791 --> 01:17:48.666
would you ever jump out
of your car and slit

1868
01:17:48.791 --> 01:17:49.916
the other three tires?

1869
01:17:51.250 --> 01:17:51.750
I mean who would do that?
Look what you just did.

1870
01:17:53.083 --> 01:17:53.833
You delayed your journey.
It's going to cost you

1871
01:17:55.583 --> 01:17:55.916
more money. You don't have
to buy one tire, you have
to buy four.

1872
01:17:57.000 --> 01:17:58.041
And everything
you did in your attempt

1873
01:17:59.208 --> 01:18:00.625
to get to your destination
was destroyed

1874
01:18:02.291 --> 01:18:03.125
by getting out of your car
and slitting the other
three tires.

1875
01:18:04.291 --> 01:18:05.791
So, what I wanted
to do was teach people

1876
01:18:05.916 --> 01:18:08.958
that using that statement,
"I've blown it now,

1877
01:18:09.083 --> 01:18:11.583
I might as well really blow it,"
will take you down a path

1878
01:18:11.708 --> 01:18:13.166
of making it worse,
no different than slitting

1879
01:18:13.291 --> 01:18:14.541
the other three tires, right?

1880
01:18:14.666 --> 01:18:17.125
But you see, if you're
on a sustainable program

1881
01:18:17.250 --> 01:18:19.166
that you do the rest
of your life it has to account

1882
01:18:19.291 --> 01:18:21.041
for a momentary lapses
because that's going to happen

1883
01:18:21.166 --> 01:18:22.958
to all of us, weddings,
celebrations,

1884
01:18:23.083 --> 01:18:25.708
funerals, whatever.
And I want you to know that,

1885
01:18:25.833 --> 01:18:27.958
that happens to all of us,
but if you will change

1886
01:18:28.083 --> 01:18:30.208
that word or statement

1887
01:18:30.333 --> 01:18:32.583
from "I've blown it now
I might as well really blow it,"

1888
01:18:32.708 --> 01:18:35.791
to, "If I just don't slit
the other three tires,

1889
01:18:35.916 --> 01:18:39.750
I'm doing great," that takes
your brain right back on track

1890
01:18:39.875 --> 01:18:41.625
and you negate
all that extra eating,

1891
01:18:41.750 --> 01:18:43.250
and so now there's
really no damage

1892
01:18:43.375 --> 01:18:45.000
from that momentary lapse.

1893
01:18:45.125 --> 01:18:46.791
So, many people,
they go through this journey,

1894
01:18:46.916 --> 01:18:49.375
and they are doing great and,
you know, they're very convicted

1895
01:18:49.500 --> 01:18:52.458
about doing everything right
and they are doing great.

1896
01:18:52.583 --> 01:18:54.708
And then all of a sudden
something happens, um.

1897
01:18:54.833 --> 01:18:57.416
Maybe they are little
bit late on their meal

1898
01:18:57.541 --> 01:18:59.541
and they get a whiff
of something. And they are like,

1899
01:18:59.666 --> 01:19:01.125
they see something, they hear
something on the radio,

1900
01:19:01.250 --> 01:19:02.125
see something on the television

1901
01:19:02.250 --> 01:19:03.208
screen as they are walking out,

1902
01:19:03.333 --> 01:19:04.333
you know, to get in their car

1903
01:19:04.458 --> 01:19:05.916
and they see something that just

1904
01:19:06.041 --> 01:19:09.416
stimulates that,
"Oh, that looks so good."

1905
01:19:09.541 --> 01:19:11.833
And then they want it,
and you know what,

1906
01:19:11.958 --> 01:19:13.500
they go and they eat it.

1907
01:19:13.625 --> 01:19:16.708
And then that guilt hits them
and they are like,

1908
01:19:16.833 --> 01:19:18.416
"Oh, I screwed up.
Well, you know what?

1909
01:19:18.541 --> 01:19:19.916
I screwed up!" [hisses]

1910
01:19:20.041 --> 01:19:21.791
Now, they are totally
off their plan.

1911
01:19:21.916 --> 01:19:24.541
Now, they are going home and,
and what I say to those people,

1912
01:19:24.666 --> 01:19:26.541
you know what there's going to
be times that's going to happen.

1913
01:19:26.666 --> 01:19:28.875
But you know what, three hours
later you have another meal.

1914
01:19:29.333 --> 01:19:30.541
Pick it up from there.

1915
01:19:30.666 --> 01:19:33.083
You know,
just that one little...

1916
01:19:33.791 --> 01:19:36.083
I call it a little speed bump,
little blip in the road,

1917
01:19:36.208 --> 01:19:38.583
is not going
to cause you to fail.

1918
01:19:38.708 --> 01:19:42.000
So, yeah, you, you messed up,
maybe, and I mean, I don't think

1919
01:19:42.125 --> 01:19:44.666
it's really a mess up but you,
you fell off your plan.

1920
01:19:44.791 --> 01:19:47.250
You're guilty about it,
but that doesn't mean now

1921
01:19:47.375 --> 01:19:49.083
all the way until Monday.
What is the deal about

1922
01:19:49.208 --> 01:19:51.458
people starting on Monday?
If this happened on Thursday,

1923
01:19:51.583 --> 01:19:53.166
they are going to screw up
all the way until Monday?

1924
01:19:53.291 --> 01:19:54.875
"Oh, Monday, I'm going
to start again." [chuckles]

1925
01:19:55.000 --> 01:19:56.375
That's not what you want to do.

1926
01:19:56.500 --> 01:19:58.416
If you do have a little hiccup,

1927
01:19:58.541 --> 01:20:00.125
then make your next meal good

1928
01:20:00.250 --> 01:20:01.333
and then keep going from there,

1929
01:20:01.458 --> 01:20:02.625
and that way
you're going to continue

1930
01:20:02.750 --> 01:20:04.125
with progress on your plan.

1931
01:20:04.250 --> 01:20:06.083
So, one of the things
I've seen in this practice

1932
01:20:06.208 --> 01:20:08.708
is that there seems
to be a process of change

1933
01:20:08.833 --> 01:20:10.541
that people go through,
and I kind of want to walk you

1934
01:20:10.666 --> 01:20:12.708
through what
those different steps are.

1935
01:20:12.833 --> 01:20:16.000
And what you notice is that
almost all the successful people

1936
01:20:16.125 --> 01:20:17.583
that lose weight
and keep it off,

1937
01:20:17.708 --> 01:20:20.625
tend to follow
this particular path of steps.

1938
01:20:21.000 --> 01:20:24.000
Unsuccessful people,
I watch what they do,
and there's really no mystery

1939
01:20:24.125 --> 01:20:25.666
as to why they are unsuccessful.

1940
01:20:25.791 --> 01:20:28.166
They are often trying
to bypass these steps.

1941
01:20:28.583 --> 01:20:30.458
The first step that
you watch somebody go through

1942
01:20:30.583 --> 01:20:32.083
is called awareness, right?

1943
01:20:32.208 --> 01:20:33.791
The person becomes acutely aware

1944
01:20:33.916 --> 01:20:36.750
that what they've been doing
is no longer working for them.

1945
01:20:36.875 --> 01:20:40.000
So, whatever that thing is
something somebody said,

1946
01:20:40.666 --> 01:20:41.833
they tried on a new
pair of clothing,

1947
01:20:41.958 --> 01:20:43.375
they can't get into it, right?

1948
01:20:43.500 --> 01:20:46.541
They become acutely aware
that what they've been doing

1949
01:20:46.666 --> 01:20:49.125
is no longer working,
and that's the first step

1950
01:20:49.250 --> 01:20:50.291
that begins the change.

1951
01:20:51.458 --> 01:20:53.083
The problem with it
though is awareness

1952
01:20:53.208 --> 01:20:54.583
is not enough to change.

1953
01:20:54.708 --> 01:20:56.041
Because how many people
do we know,

1954
01:20:56.541 --> 01:20:58.625
um, that know they have
a drinking problem,

1955
01:20:58.750 --> 01:21:00.750
a cigarette sort of problem
or a weight problem

1956
01:21:00.875 --> 01:21:02.083
and never change it?

1957
01:21:02.208 --> 01:21:03.833
Okay,
but awareness is the first step

1958
01:21:03.958 --> 01:21:05.541
that starts the journey.

1959
01:21:06.166 --> 01:21:09.041
The second step which
I will tell you is very,
very important,

1960
01:21:09.166 --> 01:21:11.625
and you can't skip this one,
is contemplation.

1961
01:21:12.041 --> 01:21:14.125
Contemplation is where
you sit down

1962
01:21:14.250 --> 01:21:16.833
before you start your journey,
and you kind of sit down

1963
01:21:16.958 --> 01:21:20.000
and ask yourself,
"How is this journey going to go

1964
01:21:20.125 --> 01:21:22.333
with the way my life is," right?
"Is it going to be more fun

1965
01:21:22.458 --> 01:21:24.000
or is it going to be less fun?

1966
01:21:24.125 --> 01:21:25.250
How am I going to work this into

1967
01:21:25.375 --> 01:21:27.416
my socializing in my setting,"
right?

1968
01:21:27.541 --> 01:21:30.291
I think you need to spend
a little time contemplating

1969
01:21:30.416 --> 01:21:33.791
how you see putting
this change into action.

1970
01:21:34.291 --> 01:21:36.125
Now, once again,
the problem with contemplation

1971
01:21:36.250 --> 01:21:38.916
is it... [stutters]
it isn't permanent,

1972
01:21:39.041 --> 01:21:42.958
it becomes procrastination
sometimes for some people,
right?

1973
01:21:43.083 --> 01:21:44.958
So, you don't want to stay
in contemplation too long

1974
01:21:45.083 --> 01:21:46.625
but when it becomes
procrastination,

1975
01:21:46.750 --> 01:21:48.833
how many people do we
know that are talking

1976
01:21:48.958 --> 01:21:50.791
about changing
all the time but never do.

1977
01:21:51.208 --> 01:21:53.916
But I do think the second step
is you got to think about

1978
01:21:54.041 --> 01:21:55.916
how you're going to incorporate
this into your life

1979
01:21:56.041 --> 01:21:58.000
and how you're going
to work around it, right?

1980
01:21:58.458 --> 01:22:01.791
Then, and this is critical,
the next step is knowledge.

1981
01:22:02.375 --> 01:22:05.000
I would say the biggest
problem for most people

1982
01:22:05.125 --> 01:22:07.625
is they take in the wrong
knowledge, right?

1983
01:22:07.750 --> 01:22:09.458
They read some stupid diet book.

1984
01:22:09.583 --> 01:22:12.750
It's radical, it's, it's crazy,
right?

1985
01:22:12.875 --> 01:22:14.458
I don't know,
cut out all your carbs.

1986
01:22:14.583 --> 01:22:17.291
And those things,
that kind of knowledge

1987
01:22:17.416 --> 01:22:19.916
is going to set you up
to fail because if the knowledge

1988
01:22:20.041 --> 01:22:23.333
you have taken is defective,
every step you take after that

1989
01:22:23.458 --> 01:22:24.666
is only going
to lead to failure.

1990
01:22:25.208 --> 01:22:26.500
So, what we try
to do is make sure

1991
01:22:26.625 --> 01:22:28.041
that you're given
the right knowledge,

1992
01:22:28.166 --> 01:22:30.208
the right information
about how to change for you.

1993
01:22:30.541 --> 01:22:32.416
Now, that's not the end of it,
right?

1994
01:22:32.541 --> 01:22:35.666
So, what happens next
is the person takes action.

1995
01:22:36.208 --> 01:22:37.916
They take the knowledge
they are learning,

1996
01:22:38.041 --> 01:22:40.166
they start implementing it
into action,

1997
01:22:40.291 --> 01:22:41.791
and then,
they can experiment with it

1998
01:22:41.916 --> 01:22:43.666
along the way
and make adjustments.

1999
01:22:44.083 --> 01:22:46.458
Now, most people think
that once you get to action

2000
01:22:46.583 --> 01:22:48.958
it's over, it's done,
but honestly on average

2001
01:22:49.083 --> 01:22:50.916
what I've seen in this business

2002
01:22:51.041 --> 01:22:54.250
is that most people
on average go from action

2003
01:22:54.375 --> 01:22:57.375
back to contemplation,
you know, one, two, three,

2004
01:22:57.500 --> 01:23:00.500
four, five times before
they finally finish the cycle.

2005
01:23:00.625 --> 01:23:02.708
Because you see
when you go from action

2006
01:23:02.833 --> 01:23:05.291
back to contemplation,
that's telling you

2007
01:23:05.416 --> 01:23:08.291
there's something you didn't
learn in the knowledge

2008
01:23:08.416 --> 01:23:10.458
that you got to go back
and learn, right?

2009
01:23:10.583 --> 01:23:12.000
And so most people, though,
when they fall out

2010
01:23:12.125 --> 01:23:13.541
of action
they think they failed.

2011
01:23:13.666 --> 01:23:15.666
It's over and now
they are on to the next diet

2012
01:23:15.791 --> 01:23:19.041
when if you took in the right
information and you failed,

2013
01:23:19.166 --> 01:23:21.000
it's probably because
there's some components

2014
01:23:21.125 --> 01:23:22.708
of your lifestyle
you haven't worked this into

2015
01:23:22.833 --> 01:23:24.000
and you have to figure that out.

2016
01:23:25.500 --> 01:23:27.916
Now, once you move into action,
the goal of all clinicians

2017
01:23:28.041 --> 01:23:29.375
is to get you to the final stage

2018
01:23:29.500 --> 01:23:31.375
which is the one I call
self-accountability.

2019
01:23:31.916 --> 01:23:34.333
When you reach that final stage,
your change is permanent.

2020
01:23:34.458 --> 01:23:36.875
It's part of you,
it's part of your essence.

2021
01:23:37.000 --> 01:23:38.750
You would do it even
if you went on vacation

2022
01:23:38.875 --> 01:23:41.041
because it's what
you want to do,

2023
01:23:41.166 --> 01:23:42.875
it's not what you have to do.

2024
01:23:43.000 --> 01:23:45.666
There is a gigantic difference

2025
01:23:45.791 --> 01:23:48.583
between want to versus have to.

2026
01:23:48.958 --> 01:23:51.000
So, long as the change
is put under the category

2027
01:23:51.125 --> 01:23:53.666
of a have to,
you won't keep doing it, right?

2028
01:23:53.791 --> 01:23:56.000
When it's under a want to,
you'll keep doing it.

2029
01:23:56.125 --> 01:23:59.333
What I would like to convey
to people that feel hopeless

2030
01:23:59.458 --> 01:24:05.916
is it there is hope and... it's
really encouraging people that,

2031
01:24:06.041 --> 01:24:09.666
"Listen, today, maybe today,
just today,

2032
01:24:10.083 --> 01:24:11.625
how about just add
one healthy meal.

2033
01:24:12.458 --> 01:24:14.291
Just add a healthy meal
to your current program.

2034
01:24:15.083 --> 01:24:17.166
Maybe tomorrow
add a healthy meal.

2035
01:24:17.750 --> 01:24:18.958
Take a ten minute walk.

2036
01:24:19.625 --> 01:24:22.833
Day three,
let's add two healthy meals

2037
01:24:22.958 --> 01:24:24.000
to your current program.

2038
01:24:24.750 --> 01:24:26.166
Go on a 15 minute walk.

2039
01:24:26.666 --> 01:24:29.666
Do some muscle building
exercises maybe in the privacy

2040
01:24:29.791 --> 01:24:30.916
of your own home."

2041
01:24:31.500 --> 01:24:34.958
And over time,
these things add up.

2042
01:24:35.083 --> 01:24:37.125
So, while I was working
with a psychiatrist

2043
01:24:37.250 --> 01:24:42.125
what I had to do was try
to help people reintroduce foods

2044
01:24:42.250 --> 01:24:44.875
that are considered bad foods
into their program.

2045
01:24:45.000 --> 01:24:47.208
So, that we could come
back to a program

2046
01:24:47.333 --> 01:24:51.166
of eating management not
deprivation rigid omissions

2047
01:24:51.291 --> 01:24:52.458
and guidelines, right?

2048
01:24:54.000 --> 01:24:54.958
So, I came up with a statement
which I actually trademarked

2049
01:24:56.083 --> 01:24:56.916
years ago called,
Better Bad Choices.

2050
01:24:58.166 --> 01:24:59.291
And what I was trying
to do was show people

2051
01:24:59.416 --> 01:25:02.041
that you do not have
to eat perfectly

2052
01:25:02.166 --> 01:25:04.000
to get a massive change
in your weight.

2053
01:25:04.125 --> 01:25:06.666
What you have to do is
you simply need to do better.

2054
01:25:06.791 --> 01:25:10.125
So, consider this, if I sit
down in front of somebody

2055
01:25:10.250 --> 01:25:11.416
and I noticed they've
been eating red meat

2056
01:25:11.541 --> 01:25:13.333
four or five days a week,

2057
01:25:13.458 --> 01:25:15.041
my question to them would be,

2058
01:25:15.166 --> 01:25:17.291
"What do you honestly believe
that you could cut it

2059
01:25:17.416 --> 01:25:18.958
back to
and you could live with?"

2060
01:25:19.083 --> 01:25:20.791
Now, if that person said, well,
I can eat red meat

2061
01:25:20.916 --> 01:25:23.666
twice a week, I would say,
"Great. That's a change
to make."

2062
01:25:24.000 --> 01:25:26.041
Because when you go from red
meat four or five days a week

2063
01:25:26.166 --> 01:25:27.625
to twice,
aren't you doing better?

2064
01:25:28.125 --> 01:25:30.125
Now, what's interesting
about this is the patient

2065
01:25:30.250 --> 01:25:32.416
doesn't notice anything.
You know, they are not deprived,

2066
01:25:32.541 --> 01:25:34.916
they are still having red meat.
They just chose

2067
01:25:35.041 --> 01:25:37.291
to adjust it back
to a more reasonable level,

2068
01:25:37.416 --> 01:25:40.250
and that one small change
would actually create

2069
01:25:40.375 --> 01:25:42.083
great results over
the course of time

2070
01:25:42.208 --> 01:25:43.333
because it's sustainable.

2071
01:25:44.916 --> 01:25:46.208
See, so whenever you approach
a meal you just ask yourself,

2072
01:25:46.333 --> 01:25:48.041
"How can I make
this a better bad choice?"

2073
01:25:48.541 --> 01:25:49.875
And what I came up
with is I believe

2074
01:25:50.000 --> 01:25:51.916
there's three different
sustainable ways

2075
01:25:52.041 --> 01:25:53.833
of people making
a better bad choice.

2076
01:25:53.958 --> 01:25:56.291
The first make a more
positive food selection.

2077
01:25:56.416 --> 01:25:58.125
So, if you can find a more
positive food selection

2078
01:25:58.250 --> 01:25:59.791
like lower-fat,
lower-calorie ice cream

2079
01:25:59.916 --> 01:26:01.875
that you enjoy eating,
switch to that.

2080
01:26:02.416 --> 01:26:04.291
The second way you make
a better bad choice

2081
01:26:04.416 --> 01:26:06.958
is by not doing something
as often as you used to.

2082
01:26:07.458 --> 01:26:09.250
So, again, like I said,
if I was doing the red meat

2083
01:26:09.375 --> 01:26:11.291
five days a week,
and now I cut it back to two,

2084
01:26:11.416 --> 01:26:14.125
so long as that's sustainable,
I'm going to get great results.

2085
01:26:14.250 --> 01:26:16.958
What I would also do though,
is change the amount.

2086
01:26:17.375 --> 01:26:18.791
So, that's the third way.

2087
01:26:18.916 --> 01:26:20.333
If I always have
a 12 ounce T-Bone,

2088
01:26:20.458 --> 01:26:21.833
can I get away with at eight?

2089
01:26:21.958 --> 01:26:23.208
Now,
you're not giving up anything.

2090
01:26:23.333 --> 01:26:25.000
The idea of better bad choices

2091
01:26:25.125 --> 01:26:26.500
was to show people

2092
01:26:26.625 --> 01:26:29.208
that no one has to eat
perfectly to lose weight,

2093
01:26:29.333 --> 01:26:31.416
you simply have
to start doing better.

2094
01:26:31.958 --> 01:26:33.916
And don't get rid
of those foods you love.

2095
01:26:34.041 --> 01:26:36.625
My suggestion here is
just don't do it as often.

2096
01:26:36.750 --> 01:26:37.875
So, I'm never going
to say somebody,

2097
01:26:38.000 --> 01:26:39.416
"You can't have hamburger
and fries."

2098
01:26:39.541 --> 01:26:41.083
But again, if they were
doing that twice a week,

2099
01:26:41.208 --> 01:26:42.500
and now they do it
once every two weeks,

2100
01:26:42.625 --> 01:26:43.791
aren't they doing better?

2101
01:26:43.916 --> 01:26:45.208
[rock music]

2102
01:26:45.333 --> 01:26:46.833
[Tom] Finally,
we come to another

2103
01:26:46.958 --> 01:26:48.375
important element in fat loss,

2104
01:26:49.208 --> 01:26:50.125
motivation.

2105
01:26:51.291 --> 01:26:52.416
When we start a program,
it feels like

2106
01:26:52.541 --> 01:26:53.750
we can concur the world.

2107
01:26:54.166 --> 01:26:56.541
We are super motivated
and really gung ho.

2108
01:26:57.125 --> 01:27:00.333
Then life happens
and things get in the way,

2109
01:27:00.458 --> 01:27:03.583
and we seem to lose
that fire that was inside us.

2110
01:27:04.000 --> 01:27:06.125
How do we keep
that motivation going

2111
01:27:06.250 --> 01:27:08.250
throughout the whole
transformation journey?

2112
01:27:08.375 --> 01:27:10.166
And when we lose it
and get lost,

2113
01:27:10.625 --> 01:27:14.000
how can we rediscover that joy, that passion?

2114
01:27:15.041 --> 01:27:17.541
You know the subject
of motivation and inspiration

2115
01:27:17.666 --> 01:27:19.000
is rather interesting to me.

2116
01:27:19.125 --> 01:27:20.875
I'm going to share
a story with you, if I may.

2117
01:27:21.333 --> 01:27:24.625
So, in my very early 20s,
late teens,

2118
01:27:25.125 --> 01:27:26.500
I was working hard.

2119
01:27:26.625 --> 01:27:29.416
I was selling shoes
at a department store.

2120
01:27:29.541 --> 01:27:31.666
I was bouncing
in bars in the evening,

2121
01:27:31.791 --> 01:27:34.083
and I actually had a few
people that I would try

2122
01:27:34.208 --> 01:27:36.000
to encourage in the gym,
friends and family

2123
01:27:36.125 --> 01:27:38.125
and people
that I'd met in the gym.

2124
01:27:38.708 --> 01:27:40.541
But I also had keys to the gym.

2125
01:27:41.166 --> 01:27:44.750
And I would be in the gym in
the four o'clock hour, four a.m.

2126
01:27:45.208 --> 01:27:48.333
So, one time I'm just trying
to get a little bit of a nap,

2127
01:27:48.458 --> 01:27:50.916
I didn't sleep much
in those younger days.

2128
01:27:51.041 --> 01:27:54.166
And I kid you not, this is
a hardcore bodybuilding gym.

2129
01:27:54.291 --> 01:27:57.583
And a guy walks in the gym,
I'm the only one in the gym.

2130
01:27:58.125 --> 01:27:59.666
I'm the only one that sees him.

2131
01:27:59.791 --> 01:28:01.833
He had to have been close
to 400 pounds.

2132
01:28:02.416 --> 01:28:04.041
He doesn't even know
that I see him.

2133
01:28:04.166 --> 01:28:07.291
He comes in the gym,
he looks around, he walks out.

2134
01:28:07.416 --> 01:28:08.500
It's still dark outside.

2135
01:28:09.916 --> 01:28:11.833
I don't know why, I don't know
why, but I chased him.

2136
01:28:11.958 --> 01:28:13.041
Scared him,
I didn't mean to scare him,

2137
01:28:13.166 --> 01:28:15.125
I was a big, you know,
teenage kid.

2138
01:28:15.833 --> 01:28:18.166
I said, "Excuse me...
[stutters] can I help you?"

2139
01:28:18.625 --> 01:28:19.708
He goes, "No, you can't.

2140
01:28:20.958 --> 01:28:22.916
There is no help for me,
there's no hope for me.

2141
01:28:23.041 --> 01:28:27.166
I joined this gym, I walked in,
I can't, I can't do it."

2142
01:28:27.291 --> 01:28:29.125
I said,
"Let me tell you something, sir.

2143
01:28:31.708 --> 01:28:34.875
Just showing up
is 90% of the battle.

2144
01:28:35.375 --> 01:28:37.083
Just showing up,
you showed up today."

2145
01:28:37.625 --> 01:28:39.000
I said, "Come back in. I'm,

2146
01:28:39.125 --> 01:28:41.083
I'm going to take you
through a workout."

2147
01:28:41.208 --> 01:28:42.208
I wasn't a trainer.

2148
01:28:42.333 --> 01:28:43.833
That wasn't my profession.

2149
01:28:44.333 --> 01:28:46.791
And I said, "Listen,
I'll make a deal with you.

2150
01:28:48.791 --> 01:28:50.500
I'll train you for 90 days,

2151
01:28:51.750 --> 01:28:54.041
but if you miss one time,
we're done."

2152
01:28:55.333 --> 01:28:56.958
90 days goes by.

2153
01:28:57.500 --> 01:28:59.833
This guy's lost like 30,
40 pounds.

2154
01:29:00.500 --> 01:29:03.583
Now he's inspired
because he's seen results.

2155
01:29:03.708 --> 01:29:06.833
A year goes by, he ends up
losing about 100 pounds,

2156
01:29:06.958 --> 01:29:08.875
and you could see
the life change.

2157
01:29:09.000 --> 01:29:11.125
The transformation is starting.

2158
01:29:11.833 --> 01:29:17.000
But what it started for me...
was his answer to a question.

2159
01:29:18.250 --> 01:29:22.291
I said,
"Bob, why did you never quit?"

2160
01:29:23.375 --> 01:29:27.583
You know, most people that big
don't stick to diets,

2161
01:29:27.708 --> 01:29:29.250
don't make good food choices.

2162
01:29:29.875 --> 01:29:31.708
They don't stick
to a gym like this.

2163
01:29:32.583 --> 01:29:35.375
He said, "Larry,
the truth is I never wanted

2164
01:29:35.500 --> 01:29:36.666
to disappoint you."

2165
01:29:37.250 --> 01:29:39.208
He goes, "You have inspired me."

2166
01:29:39.791 --> 01:29:41.500
And at that moment in time,

2167
01:29:42.000 --> 01:29:46.166
I realized that,
that one of the greatest gifts

2168
01:29:46.291 --> 01:29:49.000
that a person could be
bestowed upon themselves

2169
01:29:49.541 --> 01:29:52.750
is the ability
to inspire other people.

2170
01:29:53.333 --> 01:29:55.416
So, the other thing I noticed
in my clinical practice

2171
01:29:55.541 --> 01:29:58.541
is there seems to be three
different levels of motivation

2172
01:29:58.666 --> 01:30:01.583
that we try to strive and get
our, our clients through.

2173
01:30:02.041 --> 01:30:03.458
What initiates the change is

2174
01:30:03.583 --> 01:30:05.250
what I call
fear-based motivation.

2175
01:30:05.375 --> 01:30:07.041
It's a great motivator,
by the way, at the beginning

2176
01:30:07.166 --> 01:30:08.708
it can motivate a lot of people.

2177
01:30:08.833 --> 01:30:10.333
I mean, you go to your doctor
and he says, "Hey,

2178
01:30:10.458 --> 01:30:12.541
you're a type two diabetic,"
or your doctor says,

2179
01:30:12.666 --> 01:30:14.083
"My God,
your cholesterol is so high,

2180
01:30:14.208 --> 01:30:15.958
you're going to have
a heart attack or stroke."

2181
01:30:16.083 --> 01:30:17.958
And that fear generates action

2182
01:30:18.083 --> 01:30:19.208
on the part of the individual,

2183
01:30:19.333 --> 01:30:20.625
and it could be
very motivational.

2184
01:30:21.208 --> 01:30:23.000
The problem with
fear-based motivation is

2185
01:30:23.125 --> 01:30:25.250
it is not long-lasting, right?

2186
01:30:25.375 --> 01:30:29.166
Because once you take action,
you resolve fear,

2187
01:30:29.291 --> 01:30:32.083
and if your motivation was
based solely on the fear,

2188
01:30:32.208 --> 01:30:34.416
and the fears no longer present,
guess where you're going to go?

2189
01:30:34.541 --> 01:30:35.750
Right back
to your old behaviors.

2190
01:30:35.875 --> 01:30:36.958
You're going
to recreate the problem.

2191
01:30:37.083 --> 01:30:38.458
Now, your cholesterol
gets high again.

2192
01:30:38.583 --> 01:30:40.583
Now,
your type two diabetes returns.

2193
01:30:41.125 --> 01:30:44.000
The goal then is
to move from the first form

2194
01:30:44.125 --> 01:30:46.125
of motivation to the second.

2195
01:30:46.250 --> 01:30:49.208
And the second is what I call
feedback based motivation.

2196
01:30:49.333 --> 01:30:51.333
It's very powerful.
I've seen people stay

2197
01:30:51.458 --> 01:30:52.708
in feedback motivation

2198
01:30:52.833 --> 01:30:54.541
for years and years and years.

2199
01:30:54.666 --> 01:30:57.541
And feedback motivation is
a wonderful form of motivation

2200
01:30:57.666 --> 01:30:59.875
because you're getting all
of the feedback from the world

2201
01:31:00.000 --> 01:31:02.000
around you. Friends are
coming up and just go,

2202
01:31:02.125 --> 01:31:03.083
"Oh, my God,
I've never seen you look

2203
01:31:03.208 --> 01:31:04.666
this good, what are you doing?"

2204
01:31:04.791 --> 01:31:06.750
Um, the scale tells you
it's better.

2205
01:31:06.875 --> 01:31:08.375
Uh, the body fat is going down.

2206
01:31:08.500 --> 01:31:12.000
Your clothes are fitting looser
and all of this feedback

2207
01:31:12.125 --> 01:31:15.416
lends itself to a higher-level
motivation to keep going.

2208
01:31:15.916 --> 01:31:18.125
Now, the problem
with feedback based motivation

2209
01:31:18.250 --> 01:31:19.958
is it can't last forever.
Because look,

2210
01:31:20.083 --> 01:31:21.291
what's going to happen
when the feedback

2211
01:31:21.416 --> 01:31:22.666
starts to trail off.

2212
01:31:22.791 --> 01:31:24.416
And what happens is
what's going to happen

2213
01:31:24.541 --> 01:31:25.750
when you reach your goal?

2214
01:31:25.875 --> 01:31:27.166
The clothes
can't get any looser.

2215
01:31:27.291 --> 01:31:28.583
The scale can't get any lower.

2216
01:31:28.708 --> 01:31:30.791
People aren't commenting
on it anymore.

2217
01:31:30.916 --> 01:31:34.458
In that moment, if you can
reach the third level,

2218
01:31:34.583 --> 01:31:36.291
and here's what's fascinating
about this,

2219
01:31:36.833 --> 01:31:38.958
the first two levels
of motivation,

2220
01:31:39.083 --> 01:31:41.375
your clinician can create
for you, right?

2221
01:31:41.500 --> 01:31:43.541
What I've discovered
is there is no way

2222
01:31:43.666 --> 01:31:45.041
I can put anybody
in the third level.

2223
01:31:45.166 --> 01:31:46.333
I just, I just can't do it.

2224
01:31:47.875 --> 01:31:50.291
And it's kind-- become very
clear to me that the third level

2225
01:31:50.416 --> 01:31:53.375
is an intrinsic level
of change and motivation.

2226
01:31:53.791 --> 01:31:56.208
What happens is the motivation
to do this

2227
01:31:56.333 --> 01:31:58.708
goes from the outside
to the inside.

2228
01:31:59.166 --> 01:32:02.250
Where the person just now
sees this as the new them.

2229
01:32:02.375 --> 01:32:04.791
It's what they want to do,
is not what they have to do.

2230
01:32:05.291 --> 01:32:07.166
And when somebody's
in that third level

2231
01:32:07.708 --> 01:32:11.583
where truly is intrinsic,
and it's an intrinsic level

2232
01:32:11.708 --> 01:32:15.958
of motivation, they really,
really has become part of them,

2233
01:32:16.083 --> 01:32:17.875
you'll watch when
this person goes on vacation,

2234
01:32:18.000 --> 01:32:20.333
they still want to eat clean.
They still go to the gym.

2235
01:32:20.458 --> 01:32:23.500
They still work out
because it's not a have to.

2236
01:32:23.625 --> 01:32:26.125
And so you see when that person
reaches the third level,

2237
01:32:26.250 --> 01:32:28.791
it's the most dynamic thing
I see in my clinical practice

2238
01:32:28.916 --> 01:32:30.541
because I love it
when they reach that.

2239
01:32:30.666 --> 01:32:32.583
And these are the people that
have kept the weight off ten,

2240
01:32:32.708 --> 01:32:33.875
15 or 20 years.

2241
01:32:34.000 --> 01:32:35.875
I get this all the time,
I'm 53 years old

2242
01:32:36.000 --> 01:32:38.875
and people say, "How the fá*áá*
are you motivated all day long?"

2243
01:32:39.000 --> 01:32:42.750
And I use everything in
the world from imagery I love,

2244
01:32:42.875 --> 01:32:44.250
I, I think pictures are amazing.

2245
01:32:44.375 --> 01:32:46.458
I think it, it captures us
in our raw essence.

2246
01:32:46.583 --> 01:32:48.250
It's like, "Okay,
this is what I look like now,

2247
01:32:48.750 --> 01:32:50.958
boy, do I need some work? This
is what I want to look like."

2248
01:32:51.083 --> 01:32:53.083
I, I take pictures of,
even to this day,

2249
01:32:53.208 --> 01:32:56.208
I'll, I'll find pictures of like
an early Arnold Schwarzenegger

2250
01:32:56.333 --> 01:32:58.625
or someone that really
inspires me and I'm just like,

2251
01:32:58.750 --> 01:33:00.166
and I'll put it on my phone.
I'll be like, "Yeah,

2252
01:33:00.291 --> 01:33:01.958
I got to work hard today,
this is what I want to do."

2253
01:33:02.083 --> 01:33:04.166
And it gets us constantly
focused. I--

2254
01:33:04.291 --> 01:33:07.208
One of the best tricks I, I,
I do when I engage with clients,

2255
01:33:07.333 --> 01:33:09.125
I'm like,
"Give me your worst picture.

2256
01:33:09.750 --> 01:33:12.666
Give it to me,
and I'm going to text it to you

2257
01:33:13.166 --> 01:33:15.000
when you least expect it."
You know what I mean?

2258
01:33:15.125 --> 01:33:16.500
So, people are like,
"Hey, I'm feeling good,

2259
01:33:16.625 --> 01:33:18.458
I'm feeling good, I'm not
going to do cardio today."

2260
01:33:18.583 --> 01:33:20.166
If I know they don't show up,
I will send them the picture.

2261
01:33:20.291 --> 01:33:21.791
So, I consciously
try to motivate,

2262
01:33:21.916 --> 01:33:24.416
I think using visualization,
it's, it's great.

2263
01:33:24.541 --> 01:33:26.250
And also what I like to do is,

2264
01:33:26.750 --> 01:33:28.458
I'm a gym guy, so I'm,
I'm fortunate enough

2265
01:33:28.583 --> 01:33:30.375
that I'm a Gold's Gym Venice.

2266
01:33:30.500 --> 01:33:32.583
I try to find guys that think
they are, they are pretty strong

2267
01:33:32.708 --> 01:33:34.166
and pretty rugged.
And I'll train with them.

2268
01:33:34.291 --> 01:33:35.958
I just want to eat their energy.
You know what I mean,

2269
01:33:36.083 --> 01:33:37.916
I just want to devour them.
I want to eat their weights,

2270
01:33:38.041 --> 01:33:39.625
I want to eat their energy.
So, I thrive off

2271
01:33:39.750 --> 01:33:41.625
all the energy in,
in a good gym.

2272
01:33:41.750 --> 01:33:43.916
You see, and a lot of people
when they train by themselves,

2273
01:33:44.041 --> 01:33:45.833
find something that's going
to motivate you. What turned--

2274
01:33:45.958 --> 01:33:47.875
what, what turned your gears

2275
01:33:48.000 --> 01:33:50.000
in your formative years?
Did you play sports?

2276
01:33:50.125 --> 01:33:52.000
Did you have that one
race that you won?

2277
01:33:52.125 --> 01:33:53.708
You know, think back
to the highlights of your life

2278
01:33:53.833 --> 01:33:56.375
and, and, and reflect and go,
"Man, that was a good time."

2279
01:33:56.500 --> 01:33:58.541
And bring that energy
too to the gym.

2280
01:33:58.666 --> 01:34:01.916
But also too,
life sometimes gets in the way.

2281
01:34:02.041 --> 01:34:04.625
So, so you, you could be
inspired one moment,

2282
01:34:04.750 --> 01:34:06.708
but then all the sudden
the reality of life

2283
01:34:06.833 --> 01:34:09.458
can just sort
of slap you in the face.

2284
01:34:09.583 --> 01:34:13.250
So, you have to be
persistent and persevere.

2285
01:34:13.375 --> 01:34:15.875
So, I tell even my,
my millennial kids,

2286
01:34:16.000 --> 01:34:18.416
I tell my employees,
I tell everybody.

2287
01:34:18.916 --> 01:34:23.166
There's, if you want
to be successful in anything,

2288
01:34:23.291 --> 01:34:25.333
I don't care
if it's a police officer,

2289
01:34:25.458 --> 01:34:29.375
a fireman, weight reduction,
you name it.

2290
01:34:30.291 --> 01:34:31.416
You show up early.

2291
01:34:32.291 --> 01:34:33.250
You leave late.

2292
01:34:34.333 --> 01:34:35.625
You volunteer
for as much as you can

2293
01:34:35.750 --> 01:34:37.500
no matter how busy
you think you are.

2294
01:34:37.625 --> 01:34:39.125
And there are three P's,

2295
01:34:39.250 --> 01:34:43.041
persistence,
perseverance and passion.

2296
01:34:43.166 --> 01:34:45.625
And if you can master
those three P's,

2297
01:34:45.750 --> 01:34:46.958
you pick your subject.

2298
01:34:47.083 --> 01:34:48.375
I don't care what it is.

2299
01:34:48.500 --> 01:34:51.333
Pick your career,
pick your occupation, teacher.

2300
01:34:51.958 --> 01:34:53.333
You'll be successful.

2301
01:34:53.458 --> 01:34:55.208
If your why is really strong,

2302
01:34:55.666 --> 01:34:59.000
every day you getting up to go
exercise or whatever it is,

2303
01:34:59.125 --> 01:35:01.833
is going to be so much easier.
Because your why... [stutters]

2304
01:35:01.958 --> 01:35:03.541
...is, is very important.

2305
01:35:03.666 --> 01:35:05.333
When your why is just
because you want to do it

2306
01:35:05.458 --> 01:35:06.833
with your friend
because it'd be fun

2307
01:35:07.333 --> 01:35:08.666
that's when it's going
to get hard.

2308
01:35:08.791 --> 01:35:10.166
That's when you're
going to miss days,

2309
01:35:10.291 --> 01:35:12.291
you're going to like,
waffle little bit

2310
01:35:12.416 --> 01:35:13.750
on your plan.

2311
01:35:13.875 --> 01:35:15.166
And probably something
very beneficial is

2312
01:35:15.291 --> 01:35:17.041
for people
to have support groups.

2313
01:35:17.166 --> 01:35:19.833
That's real important
because there is many times

2314
01:35:19.958 --> 01:35:22.250
in the past when
I was working out,

2315
01:35:22.375 --> 01:35:24.666
I would be getting up
in the morning working out.

2316
01:35:24.791 --> 01:35:26.375
I didn't want to,
but because I knew someone

2317
01:35:26.500 --> 01:35:28.708
was going to be there,
that accountability,

2318
01:35:28.833 --> 01:35:30.875
I just, I--
if I didn't show I knew,

2319
01:35:31.000 --> 01:35:33.125
it was going to be terrible,
so that helped.

2320
01:35:33.250 --> 01:35:34.916
And I see
with many other people,

2321
01:35:35.041 --> 01:35:37.333
the support group of someone
either exercising with you

2322
01:35:37.458 --> 01:35:39.166
whether you need to go
walk in the morning

2323
01:35:39.291 --> 01:35:41.250
or you go to the gym
or whatever,

2324
01:35:41.375 --> 01:35:42.791
go to yoga,
whatever you choose to do,

2325
01:35:42.916 --> 01:35:44.750
if you do it
with someone it's better.

2326
01:35:44.875 --> 01:35:48.125
And if you have everyone on
board with you to help you

2327
01:35:48.250 --> 01:35:49.500
because sometimes
you're around people

2328
01:35:49.625 --> 01:35:51.333
that really aren't
supporting you.

2329
01:35:51.458 --> 01:35:54.791
It's really easy for you
to do what they are doing.

2330
01:35:55.208 --> 01:35:56.833
But when you do have
a support group,

2331
01:35:56.958 --> 01:35:58.166
and they are helping you,

2332
01:35:58.291 --> 01:35:59.791
they are going to help you
be successful.

2333
01:35:59.916 --> 01:36:01.416
They are going to do
whatever they need to do

2334
01:36:01.541 --> 01:36:02.875
to make sure
you're eating the right foods,

2335
01:36:03.000 --> 01:36:04.500
that you are getting
your exercise in.

2336
01:36:04.625 --> 01:36:06.500
And that they are kind
of just supporting you and,

2337
01:36:06.625 --> 01:36:08.000
and telling you
how great you're doing,

2338
01:36:08.125 --> 01:36:10.166
and trying to keep you going
to that finish line.

2339
01:36:10.291 --> 01:36:13.833
Motivation, that can come
from so many different ways.

2340
01:36:13.958 --> 01:36:15.375
I'll put it to where

2341
01:36:15.500 --> 01:36:18.625
it really hit home with me,
progression.

2342
01:36:18.750 --> 01:36:23.000
So, if you, if you get progress,
if you try something,

2343
01:36:23.125 --> 01:36:25.666
I don't care what it is.
Whether you're trying
to learn Spanish

2344
01:36:25.791 --> 01:36:27.541
or whether you're trying
to play the piano

2345
01:36:27.666 --> 01:36:29.166
or whether you're trying
to lose weight or whether

2346
01:36:29.291 --> 01:36:31.791
you're trying to get strong,
progression.

2347
01:36:31.916 --> 01:36:35.333
And if you keep doing it
and you see progress

2348
01:36:35.458 --> 01:36:36.958
and you go, "Wait a second,
you know what?

2349
01:36:37.083 --> 01:36:38.958
Those pant-- those pants fit
a little better now."

2350
01:36:39.625 --> 01:36:41.583
You're going to want
to keep doing it, right?

2351
01:36:41.708 --> 01:36:44.083
It's simple, okay?
So, progression.

2352
01:36:44.208 --> 01:36:47.458
If you see progression,
that's my motivation, okay?

2353
01:36:47.583 --> 01:36:52.375
Some people, uh, they have a, a,
a visual board, okay?

2354
01:36:52.500 --> 01:36:54.125
Like manifesting.
They have a board

2355
01:36:54.250 --> 01:36:55.666
and they can have
a picture of a--

2356
01:36:55.791 --> 01:36:57.333
I don't know a,
a bodybuilder and say,

2357
01:36:57.458 --> 01:36:59.250
"I want to look like that."
That's another good way.

2358
01:36:59.375 --> 01:37:01.083
First thing when
you wake up in the morning

2359
01:37:01.208 --> 01:37:03.458
look at your visual board
and say, "I want that."

2360
01:37:04.000 --> 01:37:05.500
I need to work
towards that goal.

2361
01:37:05.625 --> 01:37:07.333
Look at it again right
before you go to bed.

2362
01:37:07.750 --> 01:37:10.166
I do that a lot.
I have my own visual boards.

2363
01:37:10.291 --> 01:37:12.416
I go to the extreme,
instead of a visual board,

2364
01:37:12.541 --> 01:37:13.958
I actually put the actual item

2365
01:37:14.083 --> 01:37:17.583
that I want to try to achieve,
uh, like my bicycle.

2366
01:37:17.708 --> 01:37:19.916
I will put my bicycle,
it sat in my living room

2367
01:37:20.041 --> 01:37:22.291
when I woke up in the morning,
it's the first thing I saw.

2368
01:37:22.708 --> 01:37:24.625
And that's what drove me
to keep going.

2369
01:37:24.750 --> 01:37:27.625
Another thing that I realized
that helps people a lot

2370
01:37:27.750 --> 01:37:29.541
is to keep the value
of their goal

2371
01:37:29.666 --> 01:37:31.250
at the forefront of their brain.

2372
01:37:31.750 --> 01:37:33.375
You know, what I've have
noticed over time is that

2373
01:37:33.500 --> 01:37:35.125
when people lose
a certain amount of weight

2374
01:37:35.250 --> 01:37:36.791
they kind of get comfortable.

2375
01:37:36.916 --> 01:37:38.916
I'll never forget a guy
that came into my clinic

2376
01:37:39.041 --> 01:37:41.750
who comes in, sits down,
and he-- I said,
"How you doing?"

2377
01:37:41.875 --> 01:37:43.500
And he goes, "I'm doing great,
but I find

2378
01:37:43.625 --> 01:37:45.750
I'm not as focused as I was
when I first started."

2379
01:37:45.875 --> 01:37:47.500
And I said, "I, I don't know
what that means, tell me

2380
01:37:47.625 --> 01:37:49.333
a little bit about
what you mean by being focused."

2381
01:37:49.458 --> 01:37:51.458
He goes, "Well, you know, Keith,
when I first came in,

2382
01:37:51.583 --> 01:37:53.583
I wasn't drinking alcohol.
I wasn't eating out.

2383
01:37:53.708 --> 01:37:55.208
I wasn't missing workouts.

2384
01:37:55.333 --> 01:37:56.500
You know,
I wasn't missing meals.

2385
01:37:56.625 --> 01:37:57.791
I was cooking my own food."
He said,

2386
01:37:57.916 --> 01:37:59.416
"To be honest with you,
I'm, I'm drinking

2387
01:37:59.541 --> 01:38:00.791
a little bit here and there.

2388
01:38:00.916 --> 01:38:03.000
I'm kind of skipping
some meals at times but,"

2389
01:38:03.125 --> 01:38:05.666
and he stands up
and undoes his belt.

2390
01:38:05.791 --> 01:38:07.458
Takes his pants and holds it
out to here and goes,

2391
01:38:07.583 --> 01:38:09.125
"But check this out.
I haven't been

2392
01:38:09.250 --> 01:38:10.875
in these pants since college."

2393
01:38:11.000 --> 01:38:13.166
And then he cinched up
his belt and sat back down.

2394
01:38:13.291 --> 01:38:15.666
And I realized, I said,
"You do understand

2395
01:38:15.791 --> 01:38:17.958
you just explain to me
why you lost your focus."

2396
01:38:18.083 --> 01:38:20.000
And he said, "No, what,
what did I say?"

2397
01:38:20.708 --> 01:38:23.333
And I said, "The moment you
stood up and you undid your belt

2398
01:38:23.458 --> 01:38:25.166
what you just told me
is you're comfortable.

2399
01:38:25.750 --> 01:38:28.083
What you need to understand is
people don't change

2400
01:38:28.208 --> 01:38:29.791
the things
they are comfortable with.

2401
01:38:29.916 --> 01:38:32.166
They only change the things
they are uncomfortable with.

2402
01:38:32.291 --> 01:38:33.458
When you first came into me

2403
01:38:33.583 --> 01:38:36.541
and you have lost 35 pounds,
right?

2404
01:38:36.666 --> 01:38:39.458
You were uncomfortable, it was
painful to have that weight.

2405
01:38:39.583 --> 01:38:42.166
Now that you have lost 35
pounds, my suggestion to you

2406
01:38:42.291 --> 01:38:44.125
is to get rid
of that pair of pants.

2407
01:38:44.250 --> 01:38:45.791
Punch some holes in your belt.

2408
01:38:45.916 --> 01:38:48.000
Get a new pair of pants
that's a little bit snug.

2409
01:38:48.125 --> 01:38:49.416
Because you need
to get as uncomfortable

2410
01:38:49.541 --> 01:38:50.875
with the next 20 pounds

2411
01:38:51.000 --> 01:38:53.000
as you were with the first 35."

2412
01:38:53.125 --> 01:38:56.041
You see, once he became
comfortable, right?

2413
01:38:56.166 --> 01:38:57.958
He started to lose his focus.

2414
01:38:58.083 --> 01:39:00.791
And what has to happen
is you have to keep the goal

2415
01:39:00.916 --> 01:39:03.000
at the forefront of
your brain to stay motivated.

2416
01:39:03.125 --> 01:39:05.791
You know, the, the number one
thing I could say to people

2417
01:39:06.166 --> 01:39:09.583
if you want to lose weight,
one thing,

2418
01:39:09.708 --> 01:39:13.041
out of all this nonsense I--
You hear, one thing.

2419
01:39:13.458 --> 01:39:15.583
Determination,
if you have determination,

2420
01:39:15.708 --> 01:39:17.125
if you're determined to do it,

2421
01:39:17.250 --> 01:39:18.791
you will make it happen, okay?

2422
01:39:18.916 --> 01:39:20.458
That means
it's a priority to you.

2423
01:39:20.583 --> 01:39:22.125
Nothing else matters but that.

2424
01:39:22.250 --> 01:39:25.375
If you stick to that,
it will happen, okay?

2425
01:39:25.500 --> 01:39:28.458
You may fail sometimes,
but failing is good.

2426
01:39:28.583 --> 01:39:31.000
Failing means you learned. If
you can learn from that failure

2427
01:39:31.125 --> 01:39:33.625
and go, "Okay, that didn't
work so I need to change to this

2428
01:39:33.750 --> 01:39:35.208
and let's go down this path."

2429
01:39:35.333 --> 01:39:37.625
That's how you use
applied knowledge.

2430
01:39:37.750 --> 01:39:40.333
[bright upbeat music]

2431
01:39:47.000 --> 01:39:49.541
[Tom] I know I threw a lot
of information out at you.

2432
01:39:49.666 --> 01:39:52.500
So, let do a quick recap
of the real, sustainable,

2433
01:39:52.625 --> 01:39:54.333
and healthy Way to lose fat.

2434
01:39:54.458 --> 01:39:56.291
There are many great
tips in this film,

2435
01:39:56.750 --> 01:39:58.208
but here is a quick top ten.

2436
01:39:59.625 --> 01:40:02.875
Tip one, eat good healthy foods.

2437
01:40:03.250 --> 01:40:04.958
If it was made by nature eat it,

2438
01:40:05.416 --> 01:40:09.416
if it was made by man, it's
mainly processed, so skip it.

2439
01:40:10.583 --> 01:40:13.708
Tip two, eat the correct
combinations of foods.

2440
01:40:14.375 --> 01:40:17.833
Eat a protein, a carb,
a veggie at each meal.

2441
01:40:18.375 --> 01:40:21.625
This prevents the insulin
spikes that stores fat.

2442
01:40:22.875 --> 01:40:24.750
Tip three, portion size.

2443
01:40:25.500 --> 01:40:27.791
Make sure you are using
nutrition partitioning

2444
01:40:27.916 --> 01:40:29.833
and eating the correct
amount of calories

2445
01:40:29.958 --> 01:40:31.666
per meal, not per day.

2446
01:40:32.541 --> 01:40:34.875
And make sure your fat
consumption per meal

2447
01:40:35.000 --> 01:40:36.250
is less than 20%.

2448
01:40:37.625 --> 01:40:40.000
Tip four, make sure
you spread out your meals

2449
01:40:40.125 --> 01:40:43.000
every three hours and have
five to six meals per day.

2450
01:40:43.458 --> 01:40:47.375
This keeps that metabolism fire burning hot, all day long!

2451
01:40:49.250 --> 01:40:51.375
Tip five, drink your water.

2452
01:40:51.958 --> 01:40:54.166
Drink half your body
weight in ounces.

2453
01:40:54.708 --> 01:40:58.666
For instance, a 200 pound person drinks 100 ounces a day.

2454
01:41:00.208 --> 01:41:04.000
Tip six, don't let
a lapse turn into a relapse.

2455
01:41:04.125 --> 01:41:06.166
If you mess up,
get right back on track.

2456
01:41:06.625 --> 01:41:08.083
Don't beat yourself up about it

2457
01:41:08.208 --> 01:41:10.250
and make your next
meal a good one.

2458
01:41:11.541 --> 01:41:15.000
Tip seven, find a community
of similar minded people

2459
01:41:15.125 --> 01:41:18.333
to help you, motivate you
and keep you accountable.

2460
01:41:18.875 --> 01:41:21.375
Harvard did a study
and people who lost weight

2461
01:41:21.500 --> 01:41:24.833
in a group setting,
lost 225% more weight

2462
01:41:24.958 --> 01:41:26.333
than those who did it alone.

2463
01:41:27.875 --> 01:41:30.083
Tip eight,
make it a lifestyle change.

2464
01:41:30.208 --> 01:41:31.708
Do something
that you can stick with

2465
01:41:31.833 --> 01:41:33.291
for the rest of your life.

2466
01:41:33.416 --> 01:41:35.333
You don't have to eat
perfect all the time.

2467
01:41:35.458 --> 01:41:37.000
Remember what Keith Klein said,

2468
01:41:37.125 --> 01:41:39.791
"Small changes over
a long period of time

2469
01:41:39.916 --> 01:41:41.875
create massive results."

2470
01:41:43.583 --> 01:41:46.291
Tip nine,
include an exercise routine

2471
01:41:46.416 --> 01:41:49.083
into your weight loss journey.
Make sure it includes

2472
01:41:49.208 --> 01:41:51.583
cardio and weight
lifting activities.

2473
01:41:51.708 --> 01:41:54.750
Remember, building muscle
raises your metabolism

2474
01:41:54.875 --> 01:41:58.125
and will help keep you strong
and mobile later in life.

2475
01:41:58.750 --> 01:42:02.208
And finally, tip ten,
cook and carry your food.

2476
01:42:02.791 --> 01:42:05.416
After you plan out your meals,
cook them and put them

2477
01:42:05.541 --> 01:42:08.666
in food containers and carry
them with you wherever you go.

2478
01:42:09.208 --> 01:42:11.541
Nowadays,
they make great food coolers

2479
01:42:11.666 --> 01:42:12.916
which you can find online.

2480
01:42:13.500 --> 01:42:15.583
That way no matter
what happens that day,

2481
01:42:15.708 --> 01:42:18.833
you will be prepared and have
exactly what you need to eat.

2482
01:42:22.750 --> 01:42:24.791
[Tom] As you can imagine,
there was so much information,

2483
01:42:24.916 --> 01:42:26.708
I couldn't fit it all
in just one movie.

2484
01:42:27.291 --> 01:42:30.458
So, I'm working on,
Beyond Weight Loss 2.

2485
01:42:31.000 --> 01:42:33.125
Of course, in this movie,
I'll show you

2486
01:42:33.250 --> 01:42:35.458
more amazing tips
and tricks to lose weight

2487
01:42:35.583 --> 01:42:37.375
that were on
the cutting room floor.

2488
01:42:37.500 --> 01:42:40.208
But we will talk to many
more successful people

2489
01:42:40.666 --> 01:42:42.666
and hear their inspirational
stories.

2490
01:42:43.958 --> 01:42:47.458
And we go undercover
and have an explosive expose

2491
01:42:47.583 --> 01:42:49.541
that the diet world
never wants you to see.

2492
01:42:50.416 --> 01:42:51.416
Stay tuned.

2493
01:42:54.916 --> 01:42:58.166
[rock music]

2494
01:43:05.250 --> 01:43:07.708
You know,
what's interesting, um,

2495
01:43:08.625 --> 01:43:12.250
I'm getting close to 60 and
I probably am in better shape

2496
01:43:12.375 --> 01:43:15.375
than I was in my 20s and 30s,
and I competed in bodybuilding,

2497
01:43:15.500 --> 01:43:17.958
and I've been in the gym
business since I'm a teenager.

2498
01:43:18.375 --> 01:43:23.083
So, age, they say, is just a
number but I will tell you this.

2499
01:43:23.208 --> 01:43:27.916
I feel that, that we're always
in this quest to stay younger,

2500
01:43:28.041 --> 01:43:33.791
longer and I think science,
biology, you know, technology,

2501
01:43:34.208 --> 01:43:36.666
we're going to be able
to stay younger and fitter

2502
01:43:36.791 --> 01:43:39.166
and more vibrant a lot longer

2503
01:43:39.291 --> 01:43:41.208
than ever before, so I love it.

2504
01:43:41.333 --> 01:43:43.000
And here's the neatest thing
and I tell everyone this.

2505
01:43:43.125 --> 01:43:44.666
It's like, you're banging
your head against the wall,

2506
01:43:44.791 --> 01:43:45.875
you're banging your head
against the wall,

2507
01:43:46.000 --> 01:43:47.083
"This sucks, this sucks,
this sucks."

2508
01:43:47.208 --> 01:43:48.375
Then you're going to wake up

2509
01:43:48.500 --> 01:43:49.875
and 99% of the time

2510
01:43:50.000 --> 01:43:51.416
you're going to wake up,
and happens with everyone,

2511
01:43:51.541 --> 01:43:53.416
you're going to be like,
it just happens.

2512
01:43:53.791 --> 01:43:56.375
You wake up and all of a sudden,
"Oh, my God, there I am.

2513
01:43:56.958 --> 01:43:58.333
This is the body I wanted.

2514
01:43:58.458 --> 01:44:00.625
I can finally see exactly
where you're going,"

2515
01:44:00.750 --> 01:44:02.666
and when you start seeing,
you know, like, abs coming in,

2516
01:44:02.791 --> 01:44:04.083
like vascularity coming in.

2517
01:44:04.208 --> 01:44:06.208
That's motivating.
That's super exciting.

2518
01:44:06.333 --> 01:44:07.916
Everyone gets excited.
And I just tell everyone,

2519
01:44:08.041 --> 01:44:09.958
"You have to be patient
because it's a process."

2520
01:44:10.083 --> 01:44:12.666
[rock music]