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The Hoeflinger Podcast
Welcome to the The Hoeflinger Podcast, where Dr. Brian Hoeflinger and Kevin Hoeflinger delve into riveting discussions about life as a neurosurgeon, the world of medicine, healthy living, fitness, and anything else that piques their curiosity. Dr. Brian Hoeflinger, MD, brings his extensive 24 years of experience as a full-time neurosurgeon to educate and inform. Get ready for engaging conversations that will broaden your understanding of the medical realm and beyond!
The Hoeflinger Podcast
#8: Healthy Living: Getting Started & Finding your Why
Ever struggled to find the motivation to begin a fitness journey? What if we told you that, with the right mindset, achievable goals and a supportive community, you can start and maintain an active lifestyle? Join us on an exciting journey to Chattanooga, Tennessee, where our co-host Kevin is participating in an Ironman race. We share our thoughts on the challenges of beginning a fitness regimen, especially for young women dealing with judgment and aggression. We highlight the importance of fostering a community to alleviate these concerns and provide a safer, more enjoyable experience.
As we unravel the conversation, we delve into the mechanics of setting goals that resonate with you personally, establishing a routine, and cultivating a balanced lifestyle. We emphasize the importance of self-acceptance, the avoidance of harmful comparisons, and the power of positive compounding. We also discuss the role of self-care and how it can fit seamlessly into even the busiest of routines.
In the concluding part of our discussion, we explore the cornerstones of health: diet, nutrition, and adequate sleep. We unveil the benefits of whole food diets and reveal the profound impact of good food and sleep on achieving wellness goals. We also dive into endurance training, the role of mitochondria, glycogen, and fat in energy production, and the unbelievable endurance of elite marathon runners. Tune in for an episode filled with insightful tips and strategies that will motivate you, help you set achievable goals, and guide you towards a healthier lifestyle. Listen in, be inspired, and let's embark on this wellness journey together!
Tune in every week for new episodes of The Hoeflinger Podcast with Dr. Brian Hoeflinger and Kevin Hoeflinger.
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All right, welcome back. This is, I think, episode eight, right.
Speaker 2:Yeah, yeah.
Speaker 1:And we're in a special location. We're in Chattanooga, tennessee. Kevin is going to become the second Ironman in the family. He's doing that race on Sunday and we got here Thursday night, so today's Friday. We got Kevin checked in. He had to go to some talks to learn about rules and regulations and we're here with Madison, who is Kevin's significant other, and then my wife, cindy, that you know, dr Cindy.
Speaker 3:Dr Cindy back on. Yeah, all his months are on you, but so we were thinking well, go ahead.
Speaker 1:Well, I think we were thinking about what we should do. This time we're talking about really getting real. You know, when we came here, it's we were going to talk a little about motivation, because when you, when you go to that environment over there where the Ironman Village is, it's very exciting, a lot of energy. It's like I wish I would have trained to do the Ironman now, because I'm sad I'm not doing it, kevin's doing it, but it's one of those things you know, how do you take, how do you translate being motivated like we are now and then how do you bring that home and bring that into your life every day that you can stay motivated to do something you know?
Speaker 4:and it's Delcino always have to be an Ironman. No I know little things, because there's an elite group of people that can really put in the amount of time and effort and motivation necessary to complete a full Ironman or even a half Ironman or any Triathlon yeah.
Speaker 3:But I thought we just the difference to like just talking about motivation and discipline, but just kind of getting started. It's much easier, like once you're here. It's kind of reinforcing this live, other people doing it, and it feels good that you know all your training. But how do you actually get started with something new and it's uncomfortable and continue doing it?
Speaker 4:Where do you find the motivation to get keep doing it?
Speaker 3:Yeah, and we're just going to. Maybe I just talk about this our first time in all of the Chat Nougat right, I've never been to Chat Nougats but neither. So starting off, so we drove here from Ohio, so it's about an eight and a half hour drive with traffic Pretty easy, pretty easy drive.
Speaker 1:A couple of traffic jams that many.
Speaker 3:Well, what were our first impressions of Chat Nougat?
Speaker 1:Beautiful. I mean it's the rolling hills that when we first got the Chat Nougat, it was the sun. It was getting almost sunset and the sun was going down over the mountains. That's what I saw when I was driving. So I thought it was beautiful, just like an asphalt.
Speaker 4:It made me nervous because it was hella epic. Oh, my gosh, kevin's going to be riding this bike really fast up and down the hills. Oh, oh.
Speaker 3:No, I love the mountains.
Speaker 4:You have a nice little gatlin bird. What'd you think, madison? It's cute.
Speaker 3:It's cute, Madison first. When you first saw it it's kind of like Gabe College, Shum vibes.
Speaker 5:Yeah, that's, I called that part.
Speaker 4:You did call that Because we're definitely staying in a college area. They said we're like a mile from the University of Tennessee Chat Nougat.
Speaker 3:Yeah we were at dinner last night when we were talking to the server and she was telling us that their University of Tennessee and Chat Nougat with satellite campuses here.
Speaker 5:So yeah, the owner of that restaurant was the guy from Walking Dead. Yeah, that was cool, yeah, norm.
Speaker 3:What's it? What's Norman Reedus? It was called Nick and Norman, so it's Norman Reedus.
Speaker 1:and then one of the guys that's Special Effects.
Speaker 3:Special Effects yeah it's like a chain. They've got ones here and then.
Speaker 4:Kentucky and Florida and totally cool vibes. There's so many cool restaurants and lights outside and patios Tons of places to eat outside.
Speaker 3:Yeah, it's pretty trendy, so yeah, it's it To get into it. What do you guys think, too, on getting started on new things? What do you think the biggest hurdle is for you and trying to start a new activity or habit or diet? What? Do you think the?
Speaker 5:hardest part is Going, just like going to where we need you to do it, like you want to start running, and even just like going to the gym for a treadmill or just going somewhere because it's nerve wracking, like I don't like to work out in front of people, so I would never run outside, because I don't want people driving their cars or walking past me and then.
Speaker 5:So at my gym we have a movie room and it's dark there, so when I started running in treadmills, like that's where I went, so nobody could see me.
Speaker 4:Yeah, and I think as a young woman it's even more difficult because, no matter what, it was the same when I used to go 21st century El Spa when I was in my mid 20s. Short times of the day you got, unfortunately, guys more fosaline and looking at you and you don't want to be, you want to work out?
Speaker 5:Yeah, they'll come up to you.
Speaker 4:And I think they're even aggressive now. People didn't really come up to us, they would just make noises.
Speaker 5:No, they'll just come up and tell me to take out my headphone. That's aggressive. One guy chased me out of the gym and then I had to report him and they were like again it was this guy having issues. We got kicked out of the gym.
Speaker 1:What about running outside? I don't know people see me.
Speaker 3:So I don't like want people to see you. Are you scared they'll judge you, or Nothing's there that they're gonna judge me.
Speaker 5:I just feel like, do you remember that?
Speaker 2:episode of friends when Phoebe used.
Speaker 5:No, I just like what if I look dumb, like have you seen that episode of Phoebe when she's running and she runs really stupid? Or somebody's like wow, that girl doesn't know how to run.
Speaker 1:But who cares? At least you're running. But then you value their opinion, so they can only value someone else's opinion.
Speaker 5:You don't even know this. But then what if I'm running and then within 20 seconds I'm winded, I need to walk? People are gonna be like, wow, hot shake.
Speaker 1:But then they're controlling your life, but you're only so, that's.
Speaker 3:that's what I think is a good, a good conversation point for the age.
Speaker 3:Well, it's a good conversation. Point is that that is the hardest part to overcome is at first, when you're a beginner at something, you're not going to be as good as someone who does it over time. But you have to start there. One point if you don't start now, in five years you never started you. If you went out and did it, you're not going to be good. You start now and just do it here and there over time. Eventually you'll no longer be like that.
Speaker 2:No.
Speaker 4:I know You'll be so it's also exactly what yours two sisters feel like. They both feel judged at the gym. They're highly intimidated by going to a gym.
Speaker 3:But Julie's been going to the gym and now that she's stronger she posts some videos of her doing workouts and how she can do, because now she feels comfortable around, she knows what she's doing.
Speaker 4:Yeah, she's doing. She's learned through trial and error by herself.
Speaker 1:So it sounds like for most people it's probably getting over that initial intimidation and you have to feel uncomfortable at first and get through that uncomfortable and that's till it becomes comfortable, right.
Speaker 4:Yeah Well, I think a feeling about comfortable is comfortable in us, no matter how uncomfortable it is, it's a sign of growth.
Speaker 5:Yeah. Right, yeah, that's what we say, when you lead your, you know you're leaving your comfort zone or growing.
Speaker 1:when you are scared to do something or you feel uncomfortable doing it, and every time afterwards you feel better doing it and I think when people like, especially the real races, like if you say a 5k is daunting to you but it's going like we're here at the Simon, it's going to the 5k, doing the race, getting your energy, it resets your goals Like this is why I'm doing it, I love being out here, all this energy. Then you got to go back, take it home, go through them, comfortable in this doing it, but then you go to your next event. So you have to set goals like right, periodic time.
Speaker 4:And remind yourself that you're out there doing it. I used to do this when I was slow running 5ks or 10ks. Is that I'm not here doing it while somebody else is laying at home on a couch watching cartoons or something? Yeah, but something's better.
Speaker 3:That's the key. Something's better than nothing Turning into something that you do. And if you enjoy doing one thing more than another, if you enjoy going to the gym more, find something that is fits into a healthy lifestyle that you enjoy doing, you're much more likely to do it. Then you can add in some other stuff. It's not as hard to go. That's why a lot of people they might be a runner or a swimmer and then they find their way to track on there and feel comfortable in one of the disciplines, so it's not as much of a leap to go to something else.
Speaker 1:And what about like? So it sounds like for men. It's different for women. Maybe when men go to the gym they're worried about if somebody's really buffed and they lift 1000 pounds and I can only lift 50 pounds. You're embarrassed. So I don't want to lift weights because I can't even do what they do, but it's much worse for a woman. It sounds like you think men are staring at you. So do they have all women's gyms? No, we used to.
Speaker 5:We used to. What was it called? That was for women only.
Speaker 4:Yeah, it was women only.
Speaker 5:And they had a daycare. My aunt used to go and she'd be able to take her two daughters there. So she's like oh, I've talked to you about starting a all girl gym or a gym where you can get certain towels and like there's color coded like leave me alone or help me, I'm doing it wrong. Just something, because, yeah, it is weird, because people will come up to you and it's just uncomfortable and men are there, but it's more about even that one gym.
Speaker 4:La Fitness had a room. Yeah, we have a girls room, so I'll go to that one. We're not for the room. Yeah, it's dark, which is sad.
Speaker 2:But the girls have one treadmill one propose.
Speaker 5:Well, they only have a few machines.
Speaker 1:They don't have many of the freeweights in a jar of smoke. You can't lay out a yoga mat and do stuff. That's probably why a lot of people like to work out at home. I imagine too Because no one's bothering them.
Speaker 4:It would be better to work out in the gym because at home there's always distractions.
Speaker 5:Well, that, and you don't have the equipment. People can't afford to buy all those freeweights and whatever else.
Speaker 3:The issue is, too is the biggest thing I get, starting with anything new is that at the beginning, when it is the most uncomfortable, if you can do it with a good friend or someone you know, that's way easier to go because you have each other.
Speaker 3:You don't have to worry about it, but your schedule is the longest right. Yes, you have to do your best Because the more you can be involved with the community or other stuff our accountability partner or just someone that you can do it with it makes it easier to get over that initial hump where you don't have as much experience. Because it's all about getting that experience and repetitions and putting time in. The more you do, the more you open.
Speaker 4:Well, even just walking into a new gym is incredibly intimidating, but it's just the unknown and non-familiarity. But I'm thinking when you've gone to gyms.
Speaker 1:The guy first who goes to the gyms I don't go to gyms anymore, but I used to is like doing a new machine that you don't know and you think you're going to look stupid because I don't know how to use it. But, once you get comfortable doing something, then you don't care, you walk in, you do it. You don't care, what anybody else thinks, because you know what you're doing so.
Speaker 4:it's just that you have to get this care of them. I find in the time and then initially it tires you out, and then, but you've got to get over that hump so that it energizes you rather than tire, and I don't think that, no matter what even goes away, Even as someone who's very accomplished and neurosurgeon or forensic pathologist, you still can feel that way.
Speaker 3:So I don't think it ever goes away that when you looking dumb. That's always a fear in people's eyes. So I think the key there is doing stuff as much as you can where you're pushing outside your comfort zone or doing new things, because you're going to always feel that, know that feeling when you start something new. But the more you do it, the more you know that once you get past that, good things come from it.
Speaker 1:Well, and I just always tell Christy, my daughters, is that you know everybody feels that way. You think you're the only one in the world that feels that way, but everybody in that whole room probably feels the same as you do, which should be comforting a little bit right.
Speaker 1:That people that you're not the only one feeling this, you know, and so I think that helps just to remember that You're not everyone's not staring at you. I know when my girls go out, they think everyone's just staring at them and nobody else. And they're really not most people aren't paying attention. You think they are, but they're not. It's because we're so focused on ourselves, we're worried about ourselves and we're so. What's the word I'm looking for when you're focused on yourself?
Speaker 3:Absorbed or whatever, but I'm just saying well, the it's Well, I'm not conceited, but it's the idea that, like advocacy, involves right. So well. The issue is in life is that you're at the center of every experience you've ever experienced.
Speaker 5:But here's something about being a girl Like I get what you're saying and I agree that like not everyone's always looking at you, but I've like had something happen. I was in a store shopping and I dropped my phone. A guy came I didn't even see him from across the store and was like, oh, did you break it? Like so then I'm like I didn't even see you, you were watching me, and that's happened to like a lot of girls.
Speaker 5:It happens to girls just anywhere at the store. They drug people do that, so that's why girls have it in their head that, like people are watching us.
Speaker 1:Well and also Well you're, but that's in a different way. I don't think that it's just talking about sexual things.
Speaker 5:I mean guys, guys, so yeah, but you can't go to the.
Speaker 2:That's why it's in our head because people have caught us doing stuff. Yeah, and think that you are watching me.
Speaker 1:Well then, then then I don't know. That's a bad thing. You almost have to down dress them, you go work out. But that's not fair, you guys not be able to wear what you want. But I mean.
Speaker 5:But, they don't wear. If you wear a bag, they don't.
Speaker 1:But they don't, women's. Only you can wear a bag.
Speaker 5:Well, that's when that guy chased me out of the gym. I went, I ran out of gym, I was scared and I called them and then they were coming tomorrow and they saw me like because they see me all the time I wear oversized sweatshirt or oversized t-shirt and I'm like I'm not doing anything. Was that girl? What's her name? Was that Billie?
Speaker 1:Elish, was she the one that wore all these saggy clothes? Cause she thought men were. So don't you see my body? I'm sexualized.
Speaker 4:But one time it was really foggy and we went walking the dogs at like 10 o'clock to Wildwood, which is a local park, and it was super foggy and there was hardly nobody there and I said to him I would never be able to go to the park by myself, like this because I'd be scared of someone attacking me.
Speaker 2:I'm not young anymore.
Speaker 4:And I still live with that fear, because we women have to live with the fear or uncomfortableness, because it's all in the same thing, of men staring at us or being aggressive, and they also are judgmental.
Speaker 3:How do you get past that?
Speaker 2:Is there strength in numbers? If you could get a, say, you got 21. When they come?
Speaker 3:out for a walk, say every Saturday morning at Wildwood or a park with that. But not just one partner. It's much less likely that someone's gonna come out like if you have a group of 20 people, so maybe creating communities or groups.
Speaker 5:It's hard to create a community.
Speaker 4:I don't go walking around in the park by myself I don't go wild. Could you do it if you met every Saturday at 9am with a group of people?
Speaker 5:Yeah, well, that's why I wait to work out with Kat.
Speaker 3:Yeah, so, especially as a female, the biggest thing is trying to find other people and push you, and maybe that's the first step.
Speaker 5:Well, it is.
Speaker 3:Going outside your comfort zone to ask someone to come work out with you, or hey, do you wanna try this new thing? Maybe you have to get groups together where maybe you all are interested in different things. So say, you get five people together, guys and girls and say, and you rotate around of what new thing you're gonna try out as a group. Maybe that's a solution, pat, because obviously it's gonna be so fun.
Speaker 5:The only solution is just having a friend Cause, like if me and Kat went to the gym where you're trying a machine and we didn't know what we were doing.
Speaker 2:If somebody came up to us and they were like, oh yes, you're doing it wrong.
Speaker 1:We have a great laugh about it.
Speaker 5:We'd make fun of ourselves for the next two weeks, and I think you know.
Speaker 1:so Kam and I obviously have a different perspective because we're not women, but we would love to hear your comments about what you guys do, like anybody out there who has the same problem. How do you overcome it? Do you have groups? What do you do so you can actually go work out and get healthy, cause you have that right privilege to do that, so why should you be stopped from doing that? So how do you get around it and like, if you want to create a weightlifting routine or a new routine that uses machines most of those gyms do.
Speaker 4:They will go around with you and show you a routine that's created even for free. But how do you? You know, how do you get started? That is a good point and I can say that it takes initiative and courage. But then comes the motivation and perseverance and I've struggled with that lately I have.
Speaker 1:Yeah, that's a whole separate thing, but she really seems like it's the first like you can do. I always find it, you know. Say you stop working out and then you have to start up. It's always that first week or two that's harsh. Once you make it a couple of weeks, don't you think you get into some kind of routine and then eventually, after a month or so, you look forward to doing it. You could never envision that when you're starting on day one. It's like God, you know, I can't.
Speaker 3:It feels like a lot more effort. We have a lot more. It takes a lot more effort to get started on the times you don't want to do it, then once you're in the flow, Like cause.
Speaker 2:You know you're just doing it.
Speaker 3:You have a say you work on it every day after work or you do something every day after work.
Speaker 4:And what's wrong with like? When I used to run, I did not have a problem with like, if I wanted to run a 5K, I'd go out and it didn't bother me that I could only run half a mile. I'd walk then and then I'd run and then I'd walk and I hurt, always really bad in the beginning. I'd get shinspunts and I'd get the stomach stitches and you know, and then I was running a 5K in a couple of weeks.
Speaker 3:Big deal. You know Cause now? Comparison to others and comparison to your past self. As you get older, you have to readjust your expectations. You're not going to run a 5K like you did Even if you were a. You didn't train at all. You can probably run a 5K when you're 25 faster than when you're 55 and you train all the time.
Speaker 4:Well, even your dad, who runs, and when he first goes out he has to step back.
Speaker 3:Yes, you have to meet yourself where you are at, not where anyone else you see on social media is at.
Speaker 4:Not where, cause they're not usually real right. You learn that.
Speaker 3:But also different people. All have different circumstances. Someone who's not like sitting maybe you're a new parent and you can't go do certain things. You all your efforts spent towards other things. You can't put yourself to the person with no responsibilities. Who's like a college athlete who spends all their time training?
Speaker 4:Yeah, you know, there's always different problems. And you have to find ways of working outward and incorporates the baby, so that you are, you know, whatever.
Speaker 5:Yeah, like it's just still hard, you know, even just not going to have to, even just putting the baby in a baby.
Speaker 4:But some people make it happen.
Speaker 3:But just try to fit it into your lifestyle so say you're taking a call and they can even take a call Walk with the baby in a stroller or like in a.
Speaker 4:Brought a sand.
Speaker 3:There's always ways to incorporate. How do you say something?
Speaker 5:Well, they're little enough, you could do yoga with them. Yeah, they're like your own little weight. I almost said yoga, mommy, and the yoga was cool. Oh, that was cute. You had my knees yeah.
Speaker 2:But so there's lots of different ways.
Speaker 3:I think it's usually more like with everyone. It's easier to kind of call with excuses, but if you really were dead set, determined to do something, you can find ways to incorporate and I think you need to start slowly.
Speaker 4:I mean to try to jump in and do everything you can't, but that's how I used to do it. But because of so you just said, how I used to do it.
Speaker 3:You can't compare it to your past self, right, you have to compare to understand where you are right now, and doing something is infinitely better than doing nothing. And if you do a little bit for a couple months, all of a sudden you're going to be doing way more than at the beginning. And then you'll wonder. Well, I just mean no matter what Like if you're going to change my lifestyle.
Speaker 5:You can't cut out all the food you eat now and then tell yourself you're going to work out five days a week, like you can just tell yourself I'm going to cut out these two things from now on and make my goal two days a week at the gym and then work your way up, just pick a couple times People that are like they try to do it all at once. That's your more likely to give up because it's hard you can't maintain it and then you're like this doesn't work out.
Speaker 1:But I also think it's a set of goal, like if you just say anything you do, like if you want to run, if you want to start getting healthy, I mean I think you need to do it because the goal is you want pick some parameters. Like I want my blood pressure to come down or I want my blood glucose levels to be lower.
Speaker 1:I want to look better in my clothes, yeah because all these things are, I want to lose the gut. All these things are good to do and you say I'm going to eat healthier and do this. But unless you have a goal you have to set like an end goal, like a certain amount of weight loss bring down some of my parameters or an event.
Speaker 1:If you set a goal, you're much more likely, I think, to finish on that and just saying well, I want to get healthy. Well, what does that mean? Like smart? What does?
Speaker 3:healthy mean to you Smart, like yeah, smart goals, that's always a big one, like specific, measurable, attainable, actionable. I can't remember what the R is and then I think T is the time, but you hit Google. Just smart, it's SMART goals.
Speaker 3:But you have to have something that's reaching a little bit, but it's not a crazy reach. You actually have to be specific about it and then set micro goal. Once you've now you've wanted to do a 5K in three months find a plan or just do a slow build up towards it. And again, we're talking just about races and lifting and riding. If we're going to get real, it's a lifestyle changing.
Speaker 1:So it's like creating a new lifestyle for yourself that you can live by every day. But you start gradually.
Speaker 3:You can do it with it. You don't have to do it with anything.
Speaker 3:Yeah, you're going to have seven bags. I'm going to say that, like there's a million different things you can do. You can go rock climbing, you can do yoga, you can walk, so it's just whatever your activity is. I think I think of the idea is you have to prioritize. So many times when we get busy and do other things, health is pushed to the wayside. But you really got to prioritize yourself and your health because, long term, what everyone wishes that you can ever get back is once you have no health. Your health means everything. Once you're older and you say you've neglected eating well and doing other things, you know there's always older people regretting that they didn't regret. I wish I would have worked harder at this. So I think you have to make it a priority. It's better to do a little bit for for decades than it is to do nothing and then do tons of things in spirits and we're not advocating all or nothing, because we're like that we'll.
Speaker 1:We'll do really healthy for weeks or a month or so and then for two weeks we'll eat junkie. You know it's hard, it's hard to stay on track all the time. But you just want a trend, right, you want, you want a positive trend that you're working toward more healthier. But there's always going to be setbacks. We're on vacation now. We went out to dinner last night. We need the most healthy, but I mean it's okay. I mean 80% rule.
Speaker 4:Yeah, as long as your trend is going towards healthy lifestyle.
Speaker 3:I think that's, that's what I always think about the 80-20. Like Predo's Law, if you can just do, you're gonna get most your results from the 80% uh, I mean just Predo what was he Predo's Law?
Speaker 1:I don't know who he is.
Speaker 3:well, they probably don't know who he is he came up with like the 80-20 rule. So is he like a health guru or something?
Speaker 3:No, it was, I think in economics maybe I'm not wise about that, I can't remember his first name, but it's. It's turned Predo's Law, it's like the 80-20, so 80% of your results will come from 20% of your actions. Like getting 80% of the way there is where you're gonna get most your results and it applies to tons of different things like so 80% of your sales and you should come from 20% of customers stuff like that.
Speaker 5:What about remember the Wolfoo diet book that we read, and he was talking about the trying to be at least like 90%? I think it is good. It's. Yeah, it's either 80, but then you allow yourself to have that 10 to 20% where you're at, so you don't feel deprived, you don't feel guilty.
Speaker 4:You want to have a piece of chocolate or you want to add, you know that's the concept of cheat days.
Speaker 1:Yeah, I like that diet the best we did six days healthy and one day you just eat whatever you want. I enjoyed that a lot the theory about that, because you look forward to it, gives yourself a look forward to it.
Speaker 3:Yeah, and you're rewarding yourself, and once you start doing that, you're healthy six days a week. Your unhealthy days aren't going to usually be nearly as unhealthy yeah so and some days
Speaker 5:if you eat the complete crap, then you're not going to feel as good Well that also, though, when you start eating healthy at first not best, but then your taste buds readjust because now some of my favorite meals are like the healthier ones that we've made. It just that totally changes too.
Speaker 3:At first we're like oh yeah but no, that's all or nothing mentality. If I don't hit, it's way easier. If I'm not going to do 100%, say you had a workout planned and don't feel like doing it. If you're not going to do 100%, then you can convince yourself in your mind that I shouldn't do it at all.
Speaker 4:I'm not going to do the whole thing, right but it's better even to just do uh, like half of it or even go for a walk if you can't do anything else.
Speaker 3:Yeah, yeah, so that it's the whole principle of just like if I think all enough is. You're feeling out like if I can't do it, yeah and then you just quit well no, yeah, it's an excuse.
Speaker 3:And then all of a sudden, just like I think diets is one, if you don't hit your diet, and all of a sudden, what? What do you? Do? You have one bad say, you miss one thing, instead of saying, okay, that's part of the diet, like clear, that's, that's fine, the next meal is going to be healthy again. It's easy to then go already blew the diet, so I might as well eat another unhealthy meal. And then those actions you can compound in the positive, but you can also compound in the negative, yeah so if you let one action uh lead to the next, to the next, to the next.
Speaker 3:You have to break that cycle as fast as you can. So, and I think that's where um, experience and and just kind of having like some self-love and for yourself is, but don't beat yourself up if you miss one thing, say, say, you got a bad grade on one text. Don't beat yourself up over that and and be fixated on that, because now you you're focusing on the negatives figure out what you could do better for the next time.
Speaker 4:What did I do wrong? What made me? Did I not study enough? Did I not study the right things?
Speaker 3:you analyze it, break it down and try to improve for the next time yeah, reflect, yes, like you said, see what's going on and then accept it and move on and try to do better next time before.
Speaker 1:We did this first thing, because I think still the hardest thing we have an answer is. So we came here. I'm all fired up again, like this Ironman. Environment is this motivates you to the to the ninth degree, but then when I get home, you're not in that environment.
Speaker 1:You'll come motivation's gone, nobody else around to motivate you, there's no atmosphere, and so how do you get that motivation back? I mean, that's where we're trying to figure out, because it's a tough idea, it's the toughest things. How do you keep that motivation going that you can do something positive and forward?
Speaker 4:well, without losing. It isn't there. And all the books like that books about things um fight identify your why why right find?
Speaker 3:a why so why like? Why like? I always think why. Why like doing events and running and doing these?
Speaker 4:other things yeah why?
Speaker 3:my why is I want to be healthy when I'm eight, just as healthy as when I'm eighties, to be able to move around, still do stuff. I don't want to be stuck in a nursing home. I want to be able to travel and be mobile. My why is also when I travel, I like to explore new places through uh, exercising. So if I run, if I'm in a new city, I can run, I get to see a lot of the city. Also, if you're doing events, it's a way from to go see new places.
Speaker 3:Like chat new guy would never be here if I wasn't doing something. So those are things like I I think about because you have to just have that for yourself and you have to find two like so obviously when he comes here, you and him both being here he's done a triathlon before that motivates him seeing all these other people who wants to do something again, that's not probably what you're passionate about, so that gets him fired up. You have to find something else that gets you fired. You know, not specifically you, but in the general sense of you find try different things to see. Like, maybe you're really fired up when you are in a different set of community. Like, say, you're with all your friends and you guys do a walking club.
Speaker 1:That might, you guys might look forward to that every but you know, when we started wanting to get healthy, remember why we wanted to do it because our grandparents weren't around, actually, but the ones that were, couldn't, even our parents couldn't do anything.
Speaker 1:So we wanted to be grandparents. Now we have a little archie that we want to be healthy and active, like Kevin said. So we go to disney world, we can walk around with them and we can do the things that are active with him and and be active and not, like Kevin said, you know, having to be in a nursing home, having people take care of us. So that's our goal.
Speaker 4:I mean a big goal that's our goal, but I have experienced some major setbacks and then, physically, it has affected my mental and my motivation and I'm starting to feel or I'm starting to feel less motivated and I'm finding it harder to motivate myself yeah, well, I think that's why motivation isn't a good like fuel source.
Speaker 3:Motivation it's just so hit or miss, you know, a lot of times it's a dope way to yeah, motivation feels good and you can get used to it quick, but it's not. It's not a long term sustaining storage.
Speaker 4:You need discipline and consistency and community to keep doing something, and we need to just realize that anything that you do is better than nothing and you just need to get started. Yeah, so you got to have a little bit of a plan, identify your why and just start doing it like lay your clothes out the night before, make sure you have everything and just start doing it and don't expect perfection yeah, we are making as easy as possible.
Speaker 3:That's a good point. Say you want to work out in the morning having all your stuff set right out, and so you can just get up and put your clothes on.
Speaker 4:I used to put you guys in your clothes when you're really little, so where your workout clothes to bed no, whatever.
Speaker 3:I mean you have to also think too, like when I can how'd you do when I did?
Speaker 1:my iron man. I'm using this example, but obviously anything like. But I had to schedule things I had to do every day.
Speaker 2:I mean you know if you schedule things out that you have to go right in your calendar and you do, and you do those things, then it's a sense of accomplishment.
Speaker 1:You know. So, at least certain things you know.
Speaker 4:Make sure you do them that day, have a calendar and write out some things on the calendar, because they say, if you yeah, if you schedule it, you'll be more likely to do it like I'm an ameel prepper, I'm gonna exercise or I'm gonna take the kids or dogs for a walk, for sure, which we never do.
Speaker 1:Only obviously we're gonna sort of well it's also um.
Speaker 3:I think part of that is because it creates cognitive dissonance. You know, I actually do it. So if you write it down in your own calendar or you actually, or you tell someone else about it, then if you don't do it, you actually feel like, okay, I didn't do that, or you feel good if you did. If you just keep it in your mind, it's easy to say like, oh, I was an. I never fully committed to that.
Speaker 4:Yeah, and nobody else knows, but writing it down also like, makes a lot of time off for that yeah then you.
Speaker 5:If you don't, then easily some of me oh, do you want to go to dinner Friday night? You're not even thinking that. Oh, I was in a prep all Friday night. And then you go.
Speaker 3:You know there's also. You have to choose what you want to prioritize and if you have to make there's all the more the busier you become and the more stuff you're doing. You have to choose what you want to say yes to and what you want to say no to by by doing something where you have to commit to training or other things. You have to get rid of some bad things. You're not necessarily bad, but you have to sometimes not gonna be able to go out, hang out with friends on the weekends or sometimes you're gonna have to miss certain things.
Speaker 4:But that's where you have to choose your priorities and kind of find balance well, and you know something funny my, my own mother, used to like oh my gosh, you're gonna go work out again, or you're playing tennis again, or you're?
Speaker 2:you know what I looked at it as I'm doing this now.
Speaker 4:This is my medicine, this is my pharmacy. Going to play tennis was what made me feel good, so that maybe when I'm her age, I wasn't yeah.
Speaker 1:I think she was.
Speaker 4:That was just, she's quite jealous that you could do it but, and I had the means in the and the desire. But, um, you have to. I look at it. Looked at it, as I'd rather work out than take a pill.
Speaker 3:I don't want to take pills well, I mean also that's. I mean even ancient knowledge of of food being medicine, eating whole foods. It's way easier. Prevention is a way more powerful methodology of of doing then, once you're already down the road and you have issues, then trying to use to try to fill.
Speaker 1:That's how well it's though, because we are, you know, we always treat so a medicine is we mess is all about treating after you have the disease or the problem we treat it right with medications or surgery, instead of trying to prevent you from getting the disease, which is what we should be doing, because there's no money in prevention right exactly, so eat that's a thing change, well, that's.
Speaker 4:That's the whole thing.
Speaker 3:I think with I mean medicine and supplements and all this instead of saying, like the most powerful things in all the studies is eating whole foods as much as possible and getting some at least exercise every week. Like getting exercise, not crazy amounts of exercise, but just moderate exercise every week, even 60 minutes. With that, that has long-term prevention. Yeah, long-term health benefits are that. There is no fancy way, but everyone rather, yeah, just take, so anybody who wants to use to go on?
Speaker 1:my daughter, christy, had us. We started watching two episodes called blue zones.
Speaker 1:I know the five zones in the world where there's the most cent centurions, where it's people over hundreds of centenarians that live over a hundred years but it's really interesting. There's all common denominators in all these spots, even low malin. There's a spot in America which you wouldn't believe would be a spot, a hot spot for people living over a hundred, but it's all about. They all have similar diets, lifestyles. Community is big, having friends laughing, things like that, you know there's a common denominator, let's be. You ought to watch. It's really interesting, very informational about, about living.
Speaker 3:You know longer life in okinawa too. You said, they don't eat till they're full, they eat right. So in okinawa.
Speaker 1:What they do is that they, the kids, learn this from a young age. They only eat 80 percent of their meal and leave 20 percent of it and they don't have huge portions either. Yeah, there's 80 percent I don't know.
Speaker 3:I think that's a good point.
Speaker 1:That's like yeah, I think I think one percent of their diet is meat or fish. One percent the rest of it is probably should clarify whole foods not being the grocery store.
Speaker 5:So whenever I tell someone I try to eat a whole food diet, they always say that's a really expensive store. They people don't know it's like fruits and vegetables, whole foods like whole foods and plant-based.
Speaker 3:The whole idea behind that is like foods that actually like, exist in nature and are yeah, aren't haven't been altered nutritionally or anything else. So even taking like, even blending something down, that's technically reducing it still, that's still usually good. No, but that's still no, you're removing some Fibrous stuff.
Speaker 5:Well, even they say, they even say on it's still better that like a bell pepper, like that is still somewhat processed because it was picked, cleaned off, set somewhere and then sent, sent to your grocery store.
Speaker 3:But like that's as like whole food as you can kind of get, but then well, much getting like pre-cut up Peppers like that's yeah, but the more, the more you can get up that that chain, of the less altered, it's been like, and then people go as far as people have their own communities, are in co-ops and stuff. So you do is, but I think you're again. You're getting most of the results by just getting fresh produce from the store.
Speaker 1:Well, the problem is, if you go there, you see, you've seen it, it's so expensive to be healthy. I mean, it's cheaper to go to McDonald's.
Speaker 5:No no, no but.
Speaker 1:I'm saying some people don't have the money to buy the healthy food.
Speaker 5:I know I have to an extent, though, like think about how much you paid for that salsa we got in the store today, yeah, and we need heaven make ourselves at home the cause to get those tomatoes, that onion, the garlic is so much less than what you paid for this also.
Speaker 1:Oh, you get so much more.
Speaker 2:It's a tiny.
Speaker 4:But you know what that's not. That's the community well Spending time together but also.
Speaker 3:I mean, cooking definitely is about if you're cooking with another. That's time spent together and you're doing something. You're not. It's not about being super quick and efficient, it's just about, and all of it, your health is an investment. Your health has to be an investment. So we will spend all this money on all these other things. All the time. People don't bad-night and they go get views with their friends and spend 20, 30 bucks, but then you know it's like you say, it is all different, you can you can cook in.
Speaker 3:Well. That's why some people food prep are cooking in bulk. You can kind of say you can. There's definitely healthy meals you can make that are keep it a cost effective, but I get what you're saying it's easy to go get 2,000 calories from McDonald's. It's a lot cheaper than cooking 2,000 calories.
Speaker 5:Help, but is it nowadays? Yes, I don't think so, because if you were by a pound of a ground beef and all those things, feed those mouths like Because of McDonald's and like have that thought, did they have a dollar money still?
Speaker 3:you can still get a bunch of. You can a bunch of, but it's just, it's definitely more expensive to eat, I think.
Speaker 5:I think the biggest thing for a lot of people isn't so much the money anymore, because people buy so much today. I think it's the time. People don't want to spend time.
Speaker 1:I think this whole competition is that once you're sick, then you're motivated, right. So once you get a disease, then you're motivated to get rid of that disease, but it's too late, you know. So somehow you have to motivate yourself to have this plan at a time to prevent. And that means not even you know fast food all the time and spending time to cook some healthy meals. I mean we're, we do a good job pretty much about cooking fairly healthy, but we still do occasional fast food.
Speaker 2:I mean because Convenience say, I mean it's convenient.
Speaker 3:Eating, eating, eating healthy eating multiple days a week is bad right, zero days, you know, I mean 20 yeah, so you can just get some of that sometimes in trying, even if you're eating some unhealthy foods Throwing in snacking on like carrots or bell peppers throughout the day.
Speaker 2:I mean, they're different things are eating some like some nuts.
Speaker 3:Like nuts are like almonds and cashews. Those are healthy.
Speaker 1:So you guys got out there the 80 20 rule.
Speaker 5:Yeah, I. Like to say starts all of the. Somebody told me I eat fast food for every single meal. I would tell them, start cooking two meals a week and then the next week do three meals the next week Like who's?
Speaker 3:you can do it all you feel like you're gonna wish. I know for sure, if I eat healthier like my, I mean my peak training I feel more recovered the next day. Like if you don't, if you're not eating healthy, like I don't feel as nourished by the food, for sure your body doesn't recover as well. And same with sleep. I think sleep, I mean that's another thing people will come Very important. Sleep, getting a lot of sleep, is crucial.
Speaker 1:It helps you know more and more studies are coming out in about the seven, eight, nine hours that you need. That it's holding true?
Speaker 3:We have sure no one hundred percent people are finding the same. This idea of like I'll sleep when I'm dead is not a very good principle. Yeah, I'm revised, you can't. You can't cut corners like sleep just seems like a lot like why I spend eight hours sleeping when I can see six and do other stuff. You just always pay for it.
Speaker 1:You're much more, especially know your brain at night, like your, brain is what it regenerates itself at night and there's there's certain lymphatics in your brain that drain all the toxins out. That occurs only at night, when you're sleeping. So it's really important to get sleep, because that's when your body's rejuvenating itself and it's not a. It's not a Nothing time your body's doing is more active at night, almost sometimes during the day and you don't know it.
Speaker 5:What did you, even Julie, told me about the? What is? It's whatever released when you're sleeping at. The muscle growth hormone is released when you're sleeping. So let's people that are trying to build muscle if they're not getting enough sleep, and they're not having a recovery. In the next day they really sore and they'll wonder, like, why are my muscles not getting bigger? And it's because they're not sleeping enough? I didn't know that. Yeah, yeah, yes, that oh, no, that's the same thing with training.
Speaker 3:If that's why some people go way too hard and there's they call over just big over training syndrome. You, you're actually just hurting yourself. The more you train You're actually hurting yourself. So you're not getting enough sleep and you're got too much stress in your body.
Speaker 3:You need a good balance of it's all about rest and recovery. You want to push yourself with a certain amount of effort and stress and then you have to recover from it. If you're doing too much or too little, you're not going to get results, because your muscles are rebuilding themselves while you're resting.
Speaker 1:They're breaking down that you know tissue and rebuilding it so it doesn't actually happen right during exercise.
Speaker 3:Yeah, so you have to and that's why, most again with People a lot of people like that ask me about running. You're not sprinting every time you run and you never get, especially it's longer distance. You're trying to build your endurance. 89% of your time you're spend. You're spending that low intensities or a low. That's. That's what all training psychology, sports psychologists.
Speaker 1:Well, because you're building mitochondria, which the powerhouses of your muscles and for your body, and so those mitochondria are build up the most when you're running slow and doing long runs.
Speaker 4:Everybody thought it was glycogen that you were using.
Speaker 1:Yeah, we are using glycogen.
Speaker 3:You are, but you have to learn if you're doing something like an ironman, which so an iron man is 2.4 miles swim, 112 mile bike in a 26.2 mile run. If you're doing that your glycogen stores are run out way too fast.
Speaker 1:You might be out there for anywhere from like so like it is like the glucose is the energy stored in your muscles and when that glycogen is gone, then you run out. You can run out of energy very quickly.
Speaker 3:That's. That's the quick energy that's you from carbs and everything and that allows you to hit really high intensities. But that's why people who are a lean, longer distance athletes they become, their bodies become very efficient at burning fat.
Speaker 4:Yeah, roving versus anaerobic.
Speaker 1:Yeah, well, it's a little different, but they, their bodies, become good at burning fat. So once your body gets to the point where can burn fat, then you can run forever, but like in a marathon. When people hit the wall, it's because all the glycogen has gone out of their muscles, so they have no energy, and I went through that with my first marathon. It feels like you just can't move because my body wasn't trained to burn fat yet. It's called bonking.
Speaker 4:And, by the way, most marathons are quite lean and skinny, so what fat are they burning?
Speaker 3:Well, you elite marathoners are usually finishing in two to two and a half hours, so they're never gonna they're never gonna run out of their glycogen source.
Speaker 1:You start running out of them. It takes about, yeah, three hours, three hours so people.
Speaker 3:That's why some elite marathoners will even say like I applaud the people that take like five hours Because they're only out there. For you know, keep George Eloji, I kept Joe G, I can't. He's he run a two-hour. He's the world record holder. He run a two-hour one-minute marathon. So compared to someone who's running four or five hours you kid, it's a huge difference. So there's there's so much varying levels to that we're talking now we do because, the biggest but, okay, so you say that.
Speaker 4:So well, how is it that a regular person can ever burn fat If it takes two hours to burn through your life?
Speaker 3:no, no, that's see, that's. It's way too nuanced. We have to go into a very long conversation. I'm an interesting thought.
Speaker 1:So what about? So you did, you were forensic pathologist, you did autopsy on all kinds of people. So what, you must have had people that were really Runners. I mean, you must have known that about you. You learned their history, right. Yeah, I mean what was their autopsy different? Like a runner. Like what?
Speaker 4:Oh, they weren't enough really healthy people to compare to it because, really well, it's sudden Violent death most of the time. So you know most of time you have older people really.
Speaker 2:I just wonder what you saw.
Speaker 1:You see something different about their body.
Speaker 4:Study what you can tell by someone's we can tell about their fat like they're brown their abdominal fat. But I never looked at that because that's not what my focus.
Speaker 3:Oh, but you never took anyone's organs and saw their organs and Some people.
Speaker 4:I help your audience when somebody's so really heavy and really obese, every organ has fat in it and and everything weighs more, their hearts weigh more.
Speaker 1:That's what obesity does interesting conversation for people to hear because It'd be interesting here, like you what does an unhealthy person that autopsy, look like you've seen it. Oh, here's somebody who's healthy. The first one jumps out at your mind the most for everybody, like what we were.
Speaker 4:You know, the fat is slippery and it's an every organ and like my first off yes, yes, mike, just incorporating in the whole tissue my first autopsy was 400 or 600 pound woman who was short so I can't remember what she weighed, but I had a hard time lifting the liver up because a it was slippery and B it was super heavy, was twig it weighed twice as much and she ain't slippery because it was fatty, so it was normal healthy organs not so so no.
Speaker 4:I mean it's a little bit slick because you got it's wet and it's Liquity in there and there's blood too. But fat is particularly slippery. Look at a chicken when you're prepping it or the grease or whatnot, but just trying to pick, because I'd have to pick it up, put it up into a scale that was above my head and I was young and strong back then, but like it would weigh twice as much and then it puts because of that fat, it puts extra strain on the organ. So a heart which might weigh I'm thinking of grams, 150 grams, and maybe now it weighs 300 grams now You're at risk for any kind of cardiovascular disease because you, you weight, the heart is heavy. Any Cardiomegaly is what that's called. That is an instant risk factor for sudden cardiac so, cardiomegaly just means a big heart.
Speaker 3:But so the thing there is that if you're very, if you are overweight, you're just creating a lot of extra strength in your Everything yeah, I know so that joint.
Speaker 4:What's? Here's a board question for us in med school for arthritis. What's the first line of treatment for arthritis? So you think it's drugs or knee replacement or this or that it's weight loss? Mm-hmm cuz even a five pound weight loss. But here's what I've learned from personal experience too.
Speaker 2:It is really hard to lose weight when you can't move.
Speaker 1:Yeah, cuz you got arthritis.
Speaker 4:Well, then it comes down to diet and it's very hard For me. I find it much harder to diet alone and I find it to diet and exercise together. But I couldn't move. I couldn't do any cardio, hardly at all before my knee replacement because it would and I Can and I think it's almost like it's almost like a hormonal thing or something. People who have bad joints they can't move and they gain weight. But it is it does, then it gets into the mental health status part of it, you get depressed.
Speaker 1:Well, what your, your guys generation is much more aware of the stuff that we are. Which is nice younger generation is much more up on eating healthier, exercising.
Speaker 4:I'll be speaking over fast.
Speaker 3:Yeah, I don't know, it's just so, child, think about it, I think it's instant gratification.
Speaker 5:We all got used to that.
Speaker 2:Like, if a web browser doesn't load right away, we're annoyed.
Speaker 5:We had two day delivery from Amazon.
Speaker 2:We can why would I?
Speaker 5:do overnight delivery, yeah, but we'll get that still do then they. Why would I spend two hours cooking a meal when I can just go have hang out my friend, get it and also make it for me? Because you can eat it so many. Yeah, there's so much.
Speaker 3:I think there's starting to be a trend against it now, but there's so much everything that everything's genetically modified. No, you know, all these things have all this, and I think in America it's worse in some ways Like what they allow in our food and stuff like all this stuff. It's kind of crazy. Other countries they don't allow all the fake sugars or high fractals corn syrup or this book that I'm reading there, If you have it's called the better brain.
Speaker 1:It's called the better brain, but who's it?
Speaker 4:Um, in Carvel I just saw it was peeled to me with Calvary. It's written by Bonnie J Kaplan, phd, and Julia J Rocklinch, phd. They're talking about macro nutrients as a way to even fight. You know some mental disease.
Speaker 1:So you have to like what's a macro nutrient, Because some people don't know what a macro is.
Speaker 4:Well, like vitamins and minerals, but and just eating.
Speaker 3:Well, not from your food Macro nutrients should be carbs. Okay, sorry, so I don't have a word it might be multi nutrient. They're not they don't just use micro.
Speaker 4:But what I was going to say is that women who ingested plastics because there's plastics in our food- and I can't remember. Well, I drink your water out of a bottle, yeah, that women who ingest plastics and there's a certain specific one might be BPA. They're their children have tested different, especially males. Yeah, More likely, I think they have ABB, but I'm not hardly into the book at all yet, but it's.
Speaker 3:It's actually frightening Once you start down a little path of, like living healthier so putting doing positive habits, trying to eliminate negative habits. You don't. You start out by just trying to do something and then you can. You'll slowly find yourself morphine. You know it'll bleed over into other. You start exercising, you want to eat healthier and then you'll start looking into foods more and then you don't learn that overnight. That comes over many years and lots of experience and time, because it becomes more interesting each level and you can go deeper on it.
Speaker 4:Who would think that eating super, super healthy makes you feel better? Right, I mean, who would think you know, like and that's when I was eating super healthy and counting that I had, like I do, six, five meals a day, or six meals a day, and it was super clean because I was trying to lose some fat and if I eat junk, I just feel full. It grows.
Speaker 5:Yeah, I didn't even start off that way. When I was trying to lose weight, like five years ago, I just started cooking and I wasn't even trying to do like really healthy meals or anything, I was just trying to get myself used to making food. And then, yeah, and then each time I just started like switching and like healthy alternatives, and then now we cut the way we do.
Speaker 1:But you'll naturally lose. If you eat healthy, naturally lose weight.
Speaker 5:Yeah, well, again I was losing weight by the, instead of going getting a burger at a restaurant, even just making it at home, that's because your food fills you up like a lot more than it's got, I mean like a burger isn't healthy, though, but it's healthier than going out and eating one, but I'm just saying that, like I started making myself at home, even if it wasn't like healthy, the Uncle Burger is 100%.
Speaker 3:Oh, what's it mean?
Speaker 5:I know, I know it is, I'm just saying that a burger in general is not healthy, but eating it at home is healthier.
Speaker 1:But you know, I think too, don't you think you have to like you really have to track calories, like in this blue zone thing, that we were watching. No, you definitely have to track calories so they said that on average. I know there's been women and men. Just say the average American takes in like 2,000 and 2,200 calories. That's the average and much more than that.
Speaker 4:I think Really yeah. They're supposed to take in. That's what you're supposed to take.
Speaker 1:That's what you're supposed to take my bad so you're supposed to take in that amount, but the average American actually takes in 3,500 calories per day.
Speaker 2:But it's so easy.
Speaker 1:You know, you have a hamburger and fries and a shake. That's like what? 3,000 calories. You really have to track your food a little bit, that's the only way you'll learn how to control your calories is to know what's in something.
Speaker 2:Because it bagels almost 300 calories.
Speaker 1:And you can eat a bagel in five minutes and you have to jaw up for 30 minutes to get rid of that 300 calories.
Speaker 5:Yeah, but I just mean the sense of like getting used to cooking.
Speaker 3:Well, he's just not, he's just talking.
Speaker 5:You're talking two different things a little bit.
Speaker 3:Yeah okay sorry, yeah, no, but so getting used to cooking. But I think, on your point, dad, just there's a great app called my Fitness Power. It's free, but even just tracking calories for two weeks, just try to get a general sense of what different things are and then how much you're you know. You have to understand, if you never know anything, how many calories are in different things or how much proteins and stuff and you have completely no idea. It's going to make a huge difference because you might think you're eating a lot less, but if you're not tracking it, you're probably eating a lot more. If you're not losing weight, you're eating too many calories.
Speaker 4:You've got to count the BLTs too, the bites, the licks and the tastes. But moms will do that you know you nibble here, you nibble there. And remember when we did Beach Body and that one time we went to that one Italian restaurant that we never go to anymore Because it's low to a calories that we love Olive Garden.
Speaker 1:Well, that's what I was going to say, Just for grids we put everything into the. My.
Speaker 4:Fitness Power and it was mind boggling how many calories we ate.
Speaker 1:I mean, I was going to that's what I'm saying to this podcast beneficial, if you're at least like, just maybe don't know about my Fitness Power, but you have to try it. I mean, we've got the Olive Garden, just like. The salad is full of bones, unbelievable how many calories is and you think it's healthy. It's like 1000 calories. They have salad there, but I remember going to like a red robins. We went to a Friday some time and we looked up you know they have in my Fitness Power.
Speaker 1:You can find a Friday's burger or whatever it is. You know, you can look it up and it's incredible. These meals are like 1500, 2000 calories and you don't even pay attention to it Because when there's not calories in front of you, you'll eat whatever you want and you don't think it's a big deal, so you should try it just for the fun of it.
Speaker 3:That's another huge one of people who drink calories. You're getting like. So, say, you drink a pop like a standard pop that's gonna have like 200 calories in it and it's the sugar, but no but 200 calories that has the energy that hasn't filled you up I mean, the sugar is terrible too Say you drink 200 calories on the pop. You haven't gained anything from that, your body got no nutritional value from that, doesn't fill you up at all and you just wasted 200 calories Like you can do it all day.
Speaker 1:You can do really good all day and then you go at night time. You have some ice cream you have dessert coffee, I mean that'll rack up the 600 or 700 calories or more that you didn't even you, just as extra on your day, you know that's fine, you can build it in, but you have to build it into your diet.
Speaker 3:That's the biggest thing you have to start by If you know nothing about any calories, just start paying attention. I think at some menus do restaurants. But most restaurants they intentionally they don't list the macros, they don't list the calories and they don't play on sugar and stuff.
Speaker 4:They don't want people probably to see that Try doing my fitness fail for a week, just for grins, but even just yeah, just starting looking up average things, start reading the labels or just look at the nutrition label.
Speaker 5:It has those little Hershey candy things. I used to eat them like nothing and they were like I saw there 50 calories and I'd have like 10 of them at a time.
Speaker 2:Yeah, you don't even know. Yeah, didn't even have 50 calories. I think they're small, yeah.
Speaker 3:But that's. I think that's a huge thing for people. They're like why am I not losing weight in different things like that You're not a calorie deficit. Yeah, you have. You're not a calorie deficit or a deficit.
Speaker 4:And that's the bottom line. It's calories, and calories are.
Speaker 3:So those. I think that's why people get this false sense too, of like doesn't matter how much you work, it's not that you need to work out, usually more. Even you, just by walking around the ring day, you're burning a decent amount of calories, and your body, just by being alive, burns calories.
Speaker 5:And you had to find out the what, your, and that's when Casey went to school for this and she said there's it's not always online. There's an actual like equation to figure out, like your height, your height, your age. This like how many calories do you need to be taking to?
Speaker 1:maintain where you're at now. Yeah, so my friend, this pal, will do that for you, so it's a really good app to do it you can Google how to figure out that stuff.
Speaker 3:It's just a free app. That's by far the best one. It's just completely yeah.
Speaker 4:No, my, if you want to pay extra money sorry if you want to pay extra money for the, my fitness pal, you can get your macros.
Speaker 3:Yeah we're not sponsored by my fitness.
Speaker 1:We've used it a lot of the time. It's just I, just always. I don't accept it Like.
Speaker 2:I just know not like.
Speaker 3:if I even like, for me I need to get enough calories. So if I'm training a ton like I need to get, what's hard for me is getting 3000 plus calories. That's actually like nutritionally valuable food. Yes, so no, but um, no, but I want, like not even fast food, but when we make dinner I'll have a normal size bowl and he'll have four times.
Speaker 3:So I know, like if I eat a banana that's 100 calories. So I have to eat calories so I can be fueled for my workouts. But it's the same exact principle, like if I don't pay attention to how much I usually I won't hit my goals because it's way it's really hard to eat enough calories. You'll see, especially if you're trying to go up to 3000, if you're eating fruits and vegetables and whole foods, you get way more full. You can get a freaking milkshake and it'll be 1500 calories, but that's not really doing much. You're getting 1500 calories but it's not nearly as valuable as other calories. Not all calories are created equally.
Speaker 5:Whole grains, yeah, and then the whole foods. You get fuller faster on those. So like two tablespoons of olive oil is 200 calories, but two cups of vegetables is 200 calories and you're going to fill up like that on the vegetables.
Speaker 3:When there's satayana, where is satayana?
Speaker 5:Sisi sisi, sisi, sisi sisi sisi sisi. Sisi sisi sisi sisi, sisi, sisi, sisi, sisi, sisi, sisi.
Speaker 3:So there's different, like the glycemic, in that there's different foods ranked differently on the glycemic index.
Speaker 1:So if anybody's still actually watching this. So we would say 80-20 rule. You know, try to eat.
Speaker 1:Find your mind and I would try my fitness pal is a great thing to try. That's something very practical. You'll learn. You have to use my fitness pal for a little bit. You don't even have to use anymore because you'll know when you go out to dinner or you get something to store. You'll know what those calories are and you can put it together in your head. Try it. Sometimes I try to a little bit leave a little bit of my meal. You know, because I give you so much food at dinners, or your yeah, so eat slowly up. It takes time for your brain to register that your food and your abdomen. So if you can wait 10 or 15 minutes to finish your meal, you'll get full.
Speaker 5:Yeah, you get full faster. If you eat too fast then it takes wild blood in your brain it's like oh wait, I'm so full.
Speaker 3:I think, try drink A lot. Of people don't drink nearly enough water. I think drinking a lot of water helps a lot too, because it keeps everything flushed out Our bodies are what? 80% plus water.
Speaker 5:And find a friend to work out with and hold you accountable.
Speaker 3:Yeah, so I think what we can do to end this up, I think, challenge everyone to come up with one new thing you want to do that you've not done before, or you've been wanting to do, or you know just one new activity, something that's going to be that might be a little uncomfortable, but set a goal to just do that thing. And why don't we all do?
Speaker 3:let's all go around and yeah, what do you say you're here now, you're excited by that? Say even if it's a year out, just do something. Even if you have a goal for a year out, do something actionable within as soon as possible.
Speaker 1:You know force yourself to do something. I mean, my tip from this today's thing would be to try to set a goal, yet, whether it be you want to lose weight or you want to run a 5k or you want to get healthy, but do something, warrior blood, blood, yeah, but something concrete, like get a schedule down. Do something concrete that you can watch what's yours. What's yours? Do you have a fire? I'm gonna try a half fireman again. But you want to commit something when I can't commit to it.
Speaker 3:I don't know, I don't know, okay so you say you want, but like, let's, let's, let's so say, you want to do a half fireman, even if you're thinking about doing a half fireman what's something you can do when we get back from chat.
Speaker 1:We can sign up for an Iron man. No, not even that, but what's?
Speaker 3:something to even get yourself forget all that.
Speaker 1:It's like thinking what I'm thinking. Let me get a long-term view.
Speaker 3:No, I'm saying so but we just talked about this entire episode.
Speaker 2:What's something that would get you?
Speaker 3:that would make it more likely that that ends up happening, Not that. So, for example, we got back on Monday or on Tuesday. You could just go off for 20 minutes and try to run for like three of those minutes.
Speaker 1:Yeah, well, I can't.
Speaker 3:Yeah, it is so, but no, you came down. That was set a goal. I'm saying set a.
Speaker 1:I said that I said. The set a goal.
Speaker 5:No, oh God damn. I'm saying set a goal. What he's?
Speaker 3:saying is All right, so I'll do mine first.
Speaker 3:So something that I want to do and now I'm going to have more time once I'm done with the siren man, something I've wanted to do for several years I want to eventually climb mountains. But so there's a newer climbing gym in Toledo. So my goal is, when I get back, is to just do one go to that climbing gym called Aventus in Toledo and just do one climbing session there and figure out how to work my way up many years down the line to get to the point where I can climb like Mount Kilimanjaro.
Speaker 2:So that would be my goal, and how am I going to?
Speaker 3:What's my specific step to do when?
Speaker 2:I get back, go to the rock climb.
Speaker 3:It's going to just be one class Good job. So now you see how I'm saying.
Speaker 1:You're saying I have a different way of doing things.
Speaker 3:Okay, madison how do I do it next? Do not get.
Speaker 1:So I'm saying don't just say you have a goal of doing the half. How did I ever do my ironing? I'll tell you, you missed it completely. I do.
Speaker 3:Madison, you're next After we all go.
Speaker 4:We're going to ignore you, all right.
Speaker 5:I'm going to go to the gym and play with my friend I don't know- I want to stay skinny.
Speaker 4:What's the next week?
Speaker 5:Yeah, I mean that's what we do, okay.
Speaker 3:Well, that's not something. Do you have a goal Do?
Speaker 5:you have a goal. I want to look you on the cruise.
Speaker 3:There you go, all right, so what? So I'm going to so long. Yeah, okay, so I'm going to.
Speaker 5:I don't know. We're going to keep making healthy meals. Okay, that's not really I was trying to Do you have anything new? No, I don't know. I don't know, I don't know, I don't know.
Speaker 3:I was trying to say Do?
Speaker 5:you have anything new?
Speaker 3:I guess I could start running again.
Speaker 5:No, you don't know.
Speaker 3:What do you? Is there anything new that you wanted to try, or do? I know you did like a yoga class there, and then Is there any? Not really, no, I got no interest in.
Speaker 5:Okay, well, not for that, no.
Speaker 4:Okay, well, I have a cracked sacrum. I have a hairline fracture in my sacrum, so I've been using that as an excuse because I was told not to do anything for three or months. I'm going to try to start walking three times a week for 20 minutes and I'm going to try to work out twice a week. Just what do you call it? Body weight type exercise? So that's a fitness for the.
Speaker 3:Wait what.
Speaker 5:We can have other goals.
Speaker 3:You can have any goal you want. Oh right, I know that I always want to, but I know you're talking about this, if you want to read. If you want to read.
Speaker 4:See, you want to read more. I always want to do fitness because I'm not losing my balance.
Speaker 3:Your goal right now is to lower your blood pressure, is it not?
Speaker 4:Yeah, you've been doing very good, so what's one I.
Speaker 3:What's one I actually want to take next week to get you more into. Walk three times a week, okay, because what? I'm trying to say is they give examples to people, so we talk.
Speaker 4:I'm going to walk three times a week for 20 minutes to try to get a little more physical activity.
Speaker 3:I could do something with my diet, but what Well, I'm just saying at the beginning you kept talking about how do you get started with something?
Speaker 4:One vegetarian meal per week, that's healthy.
Speaker 1:That's a good one. Well, you just do something.
Speaker 4:One vegetarian you know, no meat dinner a week so it's full of food.
Speaker 3:That's a good start right there.
Speaker 4:And walk three times a week.
Speaker 3:Yeah, because I mean, I think it's easy to talk about stuff and we're just sitting here talking about it, but then it's much harder to actually kind of then do it. So I'd love to hear if you guys had stuff and maybe that's something again with the other people that have goals. List them out even in the comments, or reply to other people's goals and be encouraged.
Speaker 2:We should have a Facebook group.
Speaker 5:It was a support group. How cute is that.
Speaker 3:Yeah, we could. We could have a.
Speaker 4:Facebook group, but it had to be private. We'd have to be accepted into it. Yeah, oh my God, that's what you guys would do.
Speaker 5:That would be cool. If we did, that would be good. That would be good.
Speaker 1:That's the comment that might be interesting. We'd have a Facebook group, a private support group, a support group, and then people would give out their goals and their whys and we'd try to support each other.
Speaker 4:That would be a cool challenge.
Speaker 5:That works. I've had that before. I've done that.
Speaker 3:Yeah, I think Facebook would be the easiest place. But if you have different suggestions we can just be a free private group.
Speaker 4:Let us know which you would like.
Speaker 5:Oh, you have to start a Patreon. What Nothing, never mind the.
Speaker 3:Patreon. But I know you can be a private Facebook group. You do it in high school with friends and stuff. So, yeah, that'd be a good one, because then we just have people in that line. It's a community, yeah. And then. So you don't get all the spams and you don't make it public.
Speaker 5:Yeah, you'd ask questions Like how did you hear about it? Like why do you want to be in it, what's your goal and what?
Speaker 4:do you have to? Do you have to reenact, try to solicit people.
Speaker 3:Yeah, yeah, but just a mutual thing of self-proofing.
Speaker 1:Yeah, so be sure to wish Kevin good luck. It's a Sunday, today's Friday, it's a big deal and Ironman's a big event and your life takes over a full year of training to do it's a 2.4 mile swim followed by a 112 mile bike ride, which I'll tell you is a long bike ride, and after that you get to do a full marathon, usually finish at nighttime. You know you were between eight or 10 for the average person, and then you're caught on the next day.
Speaker 4:And then you can hardly walk in your shape.
Speaker 3:You can't have a phone or any headphones or anything, so I won't get any videos, but maybe at the end we'll get a video.
Speaker 4:We'll catch him going by. We'll do something. We're definitely going to document it somehow. We'll catch him going by.
Speaker 3:They can show you what it's like to be a support crew, because it is long for a support team too. My mom came with me. It's my half-hour, I'm in. Four years ago.
Speaker 4:It is. I was tired, needed to drive home at night because I was tired.
Speaker 3:It is exhausting too but I mean, I appreciate you guys being here.
Speaker 1:It's always nice to have support and yeah, so you guys need your own support group at home.
Speaker 3:We talked about a lot. It's all over the place, but you know it's just us kind of sharing our thoughts and us trying to improve our lives too to do things. So hope everyone has a great day, thank, you.
Speaker 4:Bye.
