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How to Lose Weight Without a Diet Plan: The Ultimate Guide With David Medansky | CrazyFitnessGuy
Dec 11, 2022
#crazyfitnessguy #weeklymotivationwithcrazyfitnessguy #crazyfitnessguyhealthylivingpodcast #jimmyclare
In this video, you'll learn how to lose weight without a diet plan. You'll see how to create a healthy eating plan that fits your lifestyle and your goals. You'll also learn how to make healthy food choices and how to exercise for weight loss.
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Show More Show Less View Video Transcript
0:30
Welcome to another episode of Crazy Fins Guy
0:58
Healthy 11 Podcast slash Weekly Motivation with Crazy Fitness Guy. And I'd just like to apologize
1:04
Sorry for that remiss last week. But, you know, got a lovely internet that just didn't want to participate
1:13
And I think I fixed the issue. So we shall see if it works today
1:19
That's the key. anyway as I mentioned as in a sneak preview in their group and crazy fitness guys crazy tribe
1:30
facebook group I will share with you all the big news after this show as a bonus so stay tuned
1:43
to find out I'm not going to spoil every single thing because why would I do that
1:51
That makes no sense. Anyway, before we get started, if you want to follow me on social media
2:04
you can follow me on Jimmy Clear Speaker on Facebook and Instagram and Jimmy Clear Speak on Twitter
2:10
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2:25
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2:33
which we are live right as instant and once this episode goes live
2:42
you can listen to it on sorry on Apple, Google and Spotify and
2:51
just to let you know if you want to help support the show
2:56
and get some premium benefits you can subscribe to the Crazy Fitness Guy
3:01
premium podcast to get behind the scenes access, listen ad free and more
3:07
And if you're really serious about subscribing, you should because the price will increase to..
3:15
The yearly price will increase before season three of Crazy Fitness Guy podcast
3:24
I will launch sometime either next month. I'm not sure when. And, oh, and I'm not doing that anymore
3:35
Yeah, okay, we're all done. And by the way, if you want, you know the word diet is not my most favorite
3:45
because it's short-term. I don't like those short-term because I'm a long-term kind of person
3:55
I like to think at least a few months ahead of stuff
4:01
which doesn't always turn out correct, But anyway, why think of the short-term dieting
4:13
Because I don't like that word. What is a diet? Yeah, it should be a lifestyle change
4:22
I think that's what they should really consider it now. Doctors, I think they should say, it's time for a lifestyle change, not a diet
4:32
Because diet is short-term. Anyway, we're going to talk to my friend David, who's going to talk about how to lose weight without dieting
4:46
The icky word dieting. Anyway, let's welcome him out. Hey, David. Hi, Jimmy
4:53
Thanks for having me as a guest today. You're most welcome. I'm glad that you're on
5:00
Gosh, if I can talk today. So for those people who don't know you, can you tell us a little bit about who you are, what you do, and how you got started
5:13
Sure. My name is David Medansky, and I'm a weight loss specialist
5:18
I'm also known as the anti-diet advocate because, as you said, diet is a four-letter word
5:25
And how I got started in the weight loss industry is in July of 2016
5:30
my doctor told me based on my lab results and being significantly overweight
5:35
I had a 95% chance for a fatal heart attack. And he gave me two options
5:40
He said, you can find the new doctor or lose weight. And he said, you probably need to find a new doctor
5:45
because I've been after you for eight years to lose the weight and you haven't done anything. Well, after that conversation, the light bulb went off
5:52
And during the next four months, I shed 50 pounds, 25% of my total body weight, and I've kept it off
5:58
and I've done that by making a lifestyle change as opposed to going on a diet
6:03
And I wasn't always fat. Most of my life I was fit and trim. However, like most of us, life gets in the way
6:09
And before I realized it, the weight had crept up on me. And then I started procrastinating like everybody
6:14
I'll start my diet on Monday. I'll start after vacation, after the holidays
6:19
And I never got around to it. And so I went back and started reading the books I had from the 1970s
6:26
by Paul and Patricia Bragg. William Dufty with Sugar Blues, books by Richard Simmons and other people
6:34
And I started reading books that were written by today's author, more current books
6:38
And what I realized is the people like Jacqueline and Paul and Patricia Bragg were talking about basic, simple things to improve lifestyle
6:46
Where today's authors were recommending specific programs or supplements that they were promoting and inferred that if you didn't take their supplement or program, you weren't going to succeed
6:58
And so I wrote a couple books. My last book is called Break the Chains of Dieting. And in there are short stories with life lessons and fables. And I apply those life lessons to how to eat healthy and change your lifestyle
7:14
And like you said, diets are temporary. They're extreme, they're hard to stick with, and a lot of them are potentially dangerous
7:21
What a lot of people don know is the average person will attempt 126 different diets during their lifetime So the bottom line is diets don work and if a diet did work or a weight loss program did work those companies would be out of business and we all be
7:37
thinner. Well, and I like to add that if those diets do work, also, it's not going to teach you
7:48
how to maintain it the long term. It's going to say, oh, well, you dropped 30 pounds, right
7:54
Yeah. Well, how do I keep it off? Well, exactly. And that's why 90% to 95% of people who lose weight on a diet
8:02
will regain it all back within a year. Some gain even more
8:07
It's like some of those people who think, oh, well, because I work out, I can eat anything I want
8:17
It might look like it's true, but I'm one of those people who firmly believe
8:23
If you can only get one cheap meal a week and that's it
8:28
Yeah, well, exactly. And just because a person is thin doesn't mean they're healthy
8:35
So you can't always go by, you know, a person's body appearance
8:39
However, right now, 150 million Americans are overweight. That's approximately 72% of the U.S. adult population
8:49
So what that means for the audience is if you're at a social gathering or an event with 10 other friends
8:55
seven of you are overweight and four of you are clinically obese
8:59
So there's an epidemic going on, and it's been going on since the 1980s
9:03
where people are getting heavier and heavier. The average male in the 1960s weighed about 162 pounds
9:11
Today, it's 192 pounds. So it's a 30-pound increase. Same thing for females
9:16
The average female weight in the 1960s was 141 pounds. Now it's about 170 pounds
9:23
So we're getting heavier and heavier, and people are making poor choices as far as their eating habits and lifestyle
9:31
And one of the biggest factors is we don't drink enough water. And how can I know that
9:36
Well, 75% of the U.S. population is chronically dehydrated, and that correlates with 72% of the U.S. population being overweight
9:45
because what happens is sometimes when we're thirsty, we think we're hungry, so we eat more
9:52
And our bodies are 60% to 70% water, not soda or diet soda or fruit juices or fruit-flavored beverages
10:00
And so people don't drink enough water. And when I talk about water, I'm talking about pure water
10:04
And that can be distilled water, spring water, or water from reverse osmosis
10:09
as long as it's a six-stage filtering system. So that's one of the key items to improving your health and your lifestyle is to drink more water
10:18
Yeah, that's what I do. You know, when I'm not drinking enough water, I came up with this nice cool hack
10:29
And I'm sorry if anybody came up with it before me, but I didn't think I didn't see anything about it
10:36
but one of the things I can't one of the things I thought of and again I'm sorry if I have I if I
10:45
don't have somebody already done it before me but I set up this remind I found this reminder tool on
10:52
my phone as a drink water reminder very specific right uh and and then there's this other tool
11:00
called pushbull and it has this mirror notification so I can get all the notifications from my
11:06
phone onto my computers. And so it would just tell me, hey, it's time to drink water
11:12
And it's like, sometimes it's just annoying because right when I'm doing something important or I'm doing something important and it's like, oh
11:20
come on, this thing is just popping up on my screen. But it's like, well, I'm the only one to blame because I did it myself
11:28
Yeah. What I tell people is drink at least 16 to 20 ounces first thing in the
11:34
morning when you get up to rehydrate. And then if you drink another 16 to 20 ounces about an hour
11:42
later, and then another glass of water mid-morning and two glasses of water before your lunch meal
11:48
and then maybe a glass at mid-afternoon and two glasses before dinner, that's one way to get
11:55
your water intake in for the day. Now, the minimum should be at least 64 ounces per day
12:02
and a lot of people say well is that you know the recommended what they recommend is one half of your
12:08
total body weight so if you're 200 pounds you should be drinking at least 100 ounces of water
12:13
but at a minimum should be 64 ounces to stay hydrated and the other thing is if you're
12:19
physically active or exercising a lot you need to drink more water to replace replenish what you're
12:24
losing through the exercise or physical activity or if you live in a warm climate where we live in
12:29
Arizona it's very hot and so I'm always drinking water and one of the other
12:35
cheats I did to drink water I got my hydro flask and no I'm not getting paid
12:41
to show off anything so fresh assured that's great I mean I'm a part of the
12:50
affiliate program but anyway I'm not paying me to be a spokesperson I wish
12:57
But what are some other tips that people can lose weight without going on the icky word diet
13:06
Well, one of the things they can do is to eat slower. We all tend to eat a lot faster now because we're all busy
13:13
And Mark David wrote a book called The Slow Down Diet. And in there, he says, if you take five minutes for breakfast, give yourself 10
13:23
And at a minimum, give yourself 30 minutes for lunch and 30 minutes for dinner
13:27
The other thing you can do is what I call avoid mindless eating
13:31
And that's the focus on your food while you're eating. A lot of us tend to eat while we're at our computers working at our desk or watching TV
13:40
And before you know it, the sandwich is gone. Or if you're snacking on cookies or pretzels or potato chips, the bag is gone
13:47
You're like, where did it go? Because you're not paying attention to the food as you're stuffing it into your mouth
13:53
Another thing we can do is to reduce our portion sizes. A lot of people don't realize our portions have been supersized without us realizing it
14:02
And what happened in the 1900s, the average size dinner plate is nine inches in diameter
14:07
Today, it's over 12 inches. So that's 25% more. The other thing is, if you go to a restaurant, the average serving size platter is 12 to 15 inches
14:18
So what I recommend for people is if you go out for dinner is get a to-go box
14:22
Cut your portion size in half. Take half to go and just eat the rest
14:27
And that way you're getting two meals for the price at once so you're saving money. And the other thing is in Europe the dinner size plate is still nine inches in diameter, not 12 inches like it's here
14:38
One of the other things you can do to slow down your eating is if you're snacking
14:43
I like to snack on raw nuts that are unsalted. And I'll count out 10 to 12 and make a contest of how slow I can eat them
14:52
A lot of people just grab a handful and each handful is about 100 calories So this way I mindful of what I putting into my mouth Other things you can do is as I mentioned drink a lot of water Sleep is very important
15:07
Research has shown that on average, a person who's sleep deprived will consume an extra 500
15:12
calories per day. And to lose a pound of weight, you need to reduce your calories by 500 calories
15:19
per day for an entire week. So if you're sleep deprived, you're going in the wrong direction
15:25
And that's why we have those cravings. The other thing is you need to start looking at labels and read the nutritional fat panels
15:32
And most people read them wrong. What you need to do is look at the ingredients
15:37
A lot of people look at the calories, the portion sizes, the proteins, the sugars, the grams of fat
15:43
Very few people look at the calories to see what they're actually putting in their mouth
15:47
And when you look at the ingredients, you'll see high fructose corn syrup
15:51
You'll see chemicals that you're unable to pronounce. And they're all detrimental to your body
15:57
So whenever possible, avoid processed or highly processed foods or manufactured foods
16:03
And when I say manufactured, that's a product that's made in the lab by a person in a white lab coat
16:09
It's not made by Mother Nature. And so you want to eat as close to holistic foods, the raw fruits and vegetables or cook them, and enjoy the foods
16:20
well i know one of my uh my karate instructor he he taught he told us uh if you can't pronounce an
16:32
a uh ingredient on the on the food label you probably should not be eating it
16:38
exactly exactly the other thing is a lot of the food companies are hiring
16:46
psychologists and marketing experts to manipulate us into buying their products. So for example, a can of tuna on the front will say water, packed in water, and some will say
16:57
packed in oil. Well, if you think it's packed in water and it's healthier for you, if you turn
17:02
around and look at the ingredients, a lot of the cans of tuna that says packed in water on the back
17:07
will say tuna, water, vegetable broth, and sea salt. Well, what's in the vegetable broth? Well
17:15
They can have up to 168 different compounds in the vegetable broth without disclosing what's in there
17:22
So I look for tuna that is just tuna, water, and maybe sea salt, and that's it
17:28
So I look at the ingredients. The other thing is like a package of spaghetti
17:34
It'll say zero grams of sugar, zero sodium, this much fat. What it doesn't tell you is that it's 42 grams of carbohydrates
17:44
And those are simple carbohydrates. And that's detrimental to your health and causes you to get fat
17:51
So again, on the front of the package, it's like, oh, it looks like it's healthy for you when it's really not
17:57
Or if a product says it's fat free, it doesn't mean it's healthy for you
18:01
Because what they don't disclose is it's a lot of added sugars that will then be converted to fat in your body
18:06
So you have to be careful of what you're eating as far as the food. So that's, you know, a couple other tips
18:14
Well, I have another question for you. Sure. You know, I know some people, and I'm not going to name any names
18:24
but there's some people who, when they're looking at the portion size
18:33
let's say peanut butter, it says one tablespoon or two tablespoons, whatever kind of peanut butter somebody buys
18:42
But in your opinion, and I just thought of this now, and I was kind of impressed with myself
18:52
do you think maybe because when they say tablespoon, some people think of that big large spoon in your drawer
19:00
and just scoop it in there. Maybe, but they're actually talking about the tablespoon measuring cup
19:12
or whatever. And so I was thinking, do you think maybe what would be helpful
19:17
maybe on the food labels is a tablespoon and then underneath there could be
19:24
the measuring spoon, not your tablespoon in the drawer where you keep your silverware
19:35
and everything else. I would agree with you on that, Jimmy. I believe that when they say tablespoon
19:40
they're referring to the measuring tablespoon and not a tablespoon for your silverware because
19:46
tablespoons can be different in size as far as silverware goes so it's not uh unique or it's not
19:52
standardized so yeah i would agree with you on that that you know they should explain that a
19:57
tablespoon is maybe so many you know grams or weight or or something to clarify or the measuring
20:04
tablespoon. One of the things I like to talk about is also exercise is a myth for losing weight
20:12
And the reason I say that is people will start their New Year's resolutions by saying I'm going
20:16
to go to the gym and exercise and lose weight. And what happens is they start going for two or
20:21
three weeks and the scale is not moving. And the reason the scale is not moving is because
20:27
fat and muscle weigh the exact same. Five pounds of fat is the exact same weight as five pounds of
20:34
muscle. The difference is muscle is denser than fat and takes up less room. So what's happening
20:41
is people are losing inches, but the scale is not reflecting that because it measures weight
20:48
I had a client, his name was David Watson, and he went through this experience because for three
20:55
weeks he was doing everything he was supposed to be doing and he was frustrated because the scale
20:59
wasn't moving and I asked him I said well Dave are you exercising more he goes yeah I'm walking
21:05
five miles I'm riding my bike and I said well how are your clothes fitting he goes well they're
21:09
loose and people are actually asking if I'm losing weight however the scale is not you know dropping
21:14
I said don't go by the scale go by how your clothes are fitting and so that's one indicator
21:20
where people get frustrated and they stop and then a couple weeks later the scale did start
21:25
dropping and going down. So that's one of the things people should keep in mind is don't always go by
21:30
the scale. Go by how your clothes are fitting. I like that idea
21:36
I like that option. And how often should people check themselves on a scale
21:44
Because I know some people, again, not naming any names, but they're like, oh, I'm going to weigh myself once a day
21:52
you're not going to see focus overnight you may it varies it's individual and individual
22:02
some people like to weigh themselves once a day if you do make sure you weigh yourself at the same time
22:09
so you're consistent some people like to weigh themselves once a week
22:13
some people will go once a month it's whatever is comfortable for you
22:18
and that's what I advocate for people one size doesn fit all especially when it comes to healthy eating some people may like to eat beef some don some may like seafood some don Some may like eggs some don Some may like avocados some don You get the idea So you
22:36
have to find a food that you enjoy that's healthy for you and look forward to eating that. If you
22:42
don't like something, don't eat it. Even if they say it's healthy for you, if you're not going to
22:47
enjoy it, you're not going to eat it and you'll stop again. We want to look at this as a lifestyle
22:52
change. Diets are like a sprint. It has a finish line and there's a goal with a diet. And when
23:00
people reach their goal and lose so many pounds, they revert back to their old eating habits
23:06
However, if you look at a lifestyle change as a marathon, you just keep going and going like
23:10
the energizer bunny rabbit and there's no finish line. Again, it's a lifestyle change and you're
23:15
making choices. And so those choices can determine if you're going to be healthy, lower your risk for
23:22
heart attack, type 2 diabetes, and other illnesses and ailments. And how did you – also, I like to ask, how did you – why are you also against just the other
23:42
types of diets that have popped up around social media and other places around the web
23:48
Well, a lot of those are the national brands and they're what I call fad diets
23:54
And that stands for fat and desperate. And again, they're temporary. A lot of them require you to buy expensive products or supplements or meals
24:04
They're extreme. They're not sustainable unless you want to be on their product or special meals for the rest of your life
24:11
That's not living to me. And they don't teach you to modify your eating habits
24:17
They don't focus on the mindset. So I talk about daily affirmations and having a positive mindset
24:25
What a lot of people don't realize is research has shown that 80% of our thoughts are negative
24:31
Can you imagine if we changed our thought process so that 80% of our thoughts were positive
24:37
So I get into that. And we don't look at the underlying issues of why we eat a certain way or eat a certain thing
24:44
And many people will look at their food and they don't think of it as fuel for their body
24:50
They look at it for comfort, for enjoyment, for socializing. Rarely do they think it's for fuel for their body
25:01
And so those diets that are out there, they don't teach that
25:05
Many of them don't advocate drinking a lot of water. That's the number one thing you should do is, again, our bodies are 60% to 70% water
25:13
A lot of them require special exercise programs. Now, exercise is very important for overall health and fitness
25:22
However, it's not for weight loss. And what I tell people is when you start shedding the weight, you feel better, you have more energy
25:30
You want to be more physically active. And that's when you would start hiring a trainer and exercising to get into shape and fitness
25:39
Again, exercise is a myth for losing weight. And the biggest example I use is the biggest loser
25:46
66% of those contestants regained all of their weight, and most of them failed to keep all the weight off
25:52
So, again, it's not just the exercise. It's how you're eating, when you're eating, what you're eating, where you're eating, and why you're eating
26:01
So I delve into all that in the book and help people explore those questions
26:07
questions. I also learned, and tell me if this is true or not, is eating six small meals, like
26:17
snacks included, like so breakfast, lunch, and dinner, but then maybe like three different snacks
26:24
at different times, of course, is that healthier than just having just three meals throughout the
26:32
day because i know for myself the amount of exercise i get throughout the week if i didn't
26:40
have my snacks i'm like oh crap i'm not going to be able to do anything today and say i'm toast
26:47
yeah well what the research has shown is it doesn't matter if you're eating six or seven
26:57
or eight small meals throughout the day or one or two large meals for your meal
27:03
They call it time-restricted eating. It varies on individual to individual. So I tell people, find out what's going to work for you
27:11
For you, eating six meals throughout the day works, so that's great. For me, I prefer to have maybe two or three meals during the day
27:20
What I do advocate is intermittent fasting, which is not the same as time-restricted eating
27:28
Intermittent fast can be from 12 to 16 to 18 hours where you don't eat
27:34
And so most people can do an intermittent fast without even realizing it. For example, if you stop eating three hours before you go to bed
27:42
So say you go to sleep at 10 o'clock at night and you stop eating at 7 o'clock in the evening
27:47
and then the first meal you have, which is the breakfast, which is to break the fast
27:52
is at 9 or 10 o'clock in the morning, that's a 12 to 14 to 15-hour fast
27:59
That's why I advocate drinking water first thing you get up to rehydrate
28:04
And it gives your body time to rest and process the food that you've consumed
28:10
One of the ogies I talk about in the book is think of a lawnmower and the undercarriage
28:16
If you're mowing wet grass, you have to clean the undercarriage. Otherwise, the wet grass builds up
28:22
And if you don't clean it, then the blade's working harder and harder and the motor's working harder and harder
28:26
And that's what's going on with your body. If you don't give your body a chance to rest and eliminate some of the food that you've consumed, it keeps building up and building up
28:37
And then your organs are working harder and harder to maintain your body
28:42
So that's one of the ogies, and that's one of the things I talk about. Again, it's an individual preference and what works for everybody
28:50
Somebody who's doing a lot of physical activity or physical exercise needs to consume food throughout the day or at least sustain themselves
28:59
Someone who's more sedentary and working at their desk and maybe gets up once in a while doesn't need to be eating that often
29:06
So, again, it depends on your lifestyle and what's going to work for you
29:11
And what's your definition of like the different types of active
29:23
Like is it like six or nine times a week or six times a week
29:30
or is it every single minute of the day? Well, physically active to me means you're moving during the day
29:38
So one of the things I advocate is walking. It doesn't have to be a brisk walk or uphill or strenuous
29:45
Just something of a moderate walk. As long as it's anywhere between a half an hour and an hour a day
29:50
And if you're not able to block off a half an hour to an hour a day to walk, do it in increments
29:57
Rebel Wilson lost 77 pounds. phones walking an hour each day. Another actress is advocating walking, you know, 10 minutes at a
30:09
time when she has time instead of doing her social media or, you know, checking her phone
30:15
She walks 10 minutes. If you do 10 minutes four times a day or five times a day, that's 40 to 50
30:20
minutes a day breaking up to seconds. So you don't have to do your exercise all at once. You can do
30:27
it you know throughout the day or when you have an opportunity physically active to me is at least
30:33
three to four times a week you're you're moving and doing something other than just sitting
30:37
for me i work out six days a week doing beach buy on demand though i have to say i haven't done
30:47
beach buy on demand for a while because i didn't have that uh my exercise bands which i think they
30:55
just got delivered today. So I didn't, I haven't, but in place of it
31:02
I was walking around my neighborhood, my new neighborhood that I live in. So I was able to still get exercise
31:09
It just, because the workout program I've been working on or doing
31:15
and it just, it requires either bands or weights. And right now my whole basement is a mess with boxes
31:25
so I can get in the basement. So I'm like, okay, I got to get bands
31:29
so I can at least work on it in my bedroom or my parents' bedroom
31:35
But like, this is not going to work very well if I don't
31:40
And even on cardio days, they have the bands or the weights that they're using
31:48
I was like, okay, I can't continue in this program without nothing
31:52
So I was like, I'm going to put it on hold. I want to redo the week because I was maybe like two workouts off in that week
32:02
So I want to redo the week because I don't just – oh, I missed a few days
32:10
I'll just jump back into it. Nope, that's not my body. That's like, yeah, let's just start over from the – at least from the week
32:18
Yeah. Yeah. One of the things people think is they need to join a gym to exercise
32:25
And you really don't. I don't belong to a gym. I'm blessed and fortunate
32:30
We live two miles from the White Tank Mountain, so I'm able to go hiking in there. But one of the things people can do is get a milk crate that they put the gallons of milk in and turn it upside down
32:41
And you can use that as a stair stepper, just do 10 to 15 steps on each leg, you know, rotating, you know, for five or 10 minutes
32:49
And that's good cardio. The other thing you do is, you know, pushups, build up to it
32:54
You know, start with, you know, two or three or four, whatever you're able to do and just increase it each week
33:01
So you're building up to, you know, 40 or 50 at a time. The other thing you do is light weights
33:07
You can get an inexpensive set of dumbbells, you know, 10, 15, 20 pounds
33:12
whatever you're comfortable lifting. If you don't want to spend the money on, you know, dumbbells
33:21
a gallon of water is about 7 1⁄2 pounds. You know, so if you get one for each hand, you know, that's 15 pounds you're lifting
33:30
You can do different things like that. You can do squats. Again, make sure you're doing it right
33:36
If you do want to be more into fitness and the exercise, I always recommend hiring a trainer or understanding what you're doing so that you make sure you're doing the movements correctly
33:50
But no, I agree with you. I mean, exercise is very, very important, again, for overall health and fitness, not for specifically weight loss
33:59
You will lose weight if you start exercising more. However, what happens is if we stop exercising like most of us do as we get older, then the weight creeps back on
34:11
And I also wanted to say, because I didn't have the bands, it didn't arrive until this afternoon at some point
34:20
Today, I woke up, it was raining outside. but I decided you know what
34:28
I'm going to take an umbrella and I'm going to go walking outside in the rain
34:32
and of course right when I walked outside it wasn't raining I get down about close to the end of my block
34:41
until I reach the main street and all of a sudden it started to come down heavy
34:47
and it's like time to use the umbrella about like halfway to the other end of the
34:52
community I live in. Basically, it stopped raining. I was like, go figure
35:02
I was like, I knew that this thing was going to come in handy today. I was like, I don't know why I'm walking in the rain
35:10
but I'm walking in the rain. Exactly. Again, there's little things you can do
35:16
I thought I was the only nutty person out there, but someone was running in the rain too so it was like okay Lisa at least I'm not
35:26
that crazy so exactly I mean we can make excuses or we can you know do what we
35:36
need to do so what are what do you like to do for working out besides hiking do
35:45
uh do you do any weight lifting i i do a little bit of light weights um i have 25 pound dumbbells
35:53
so i use those i do presses and curls i do push-ups i do anywhere from you know 35 to 40
36:00
push-ups a day sometimes i'll do it two or three times a day again you can do in small increments
36:06
you don't have to do your exercise all at once if you're watching tv for example and there's
36:11
commercials, you know, you can do 10 or 15 pushups on each commercial break and you can probably get
36:17
in, you know, 60 to 70 pushups without breaking a sweat. So little things like that. But for the
36:24
most part, that's it. I'll do squats and the hiking is a big part for me because I really enjoy that
36:32
We're fortunate to have good weather and, you know, be in an area where I'm able to do that
36:38
I'm jealous. You want to trade spots? No, no, thank you. I used to live in the Chicago area, so I understand about bad weather
36:49
and the snow and the rain. Each day that was nice, you had to get outside
36:56
because you never knew when the next day was coming. You got that right
37:00
No, I'm getting ready to hike Kilimanjaro next month. Yeah. So what do you eat throughout the day to maintain your weight
37:18
It varies. I like to eat avocados. I'll eat tuna from a can
37:22
I do eat beef every once in a while. if we go out to restaurant our order of six ounce fillet and a side of broccoli or steamed vegetables or a plain baked potato
37:37
I eat eggs in the morning, I make oatmeal occasionally. A lot of times I'll make the oatmeal overnight and just eat it out of the refrigerator
37:47
Little things like that. We eat a lot of fish, a lot of vegetables, we'll have salads
37:54
Uh, so yeah, it's a variety of things and I'll have a protein, uh, drink. I like certain protein
38:02
powders. I always use plant-based. I explain to people there's a difference between the types of
38:08
protein. Um, there's protein for bodybuilders and people who want to gain muscle. And usually that's
38:15
whey, W-H-E-Y, uh, whey-based protein. And people who want to lose weight, you get a plant-based
38:22
protein. So there's a difference. I had one person I was coaching and she was frustrated when I first
38:29
met her because I asked her what she was having for her meals and she was drinking a protein drink
38:34
And I said, well, what type of protein? And she was, well, it's whey-based. And I said
38:38
it's the wrong protein. She was, what do you mean? So I explained to her that whey is used for
38:42
bodybuilding, primarily muscle gain. I said, you want plant-based. So she switched and then she
38:47
started noticing the pounds were coming off in fact she lost 19 pounds within four weeks so she
38:52
was real happy about that and it was just change yeah i was just changing her her eating habits
38:58
and uh modifying and again let's let's find out the types of food that you enjoy i i do enjoy
39:05
plain greek yogurts i'll get that i'll have a banana i'll slice up in there i get fresh
39:10
blueberries or strawberries if i'm not able to get the fresh berries i get the frozen berries at
39:16
Costco. They're inexpensive. They're organic. They make a great dessert. Some people are allergic
39:23
to nuts. I'm not, so I'm able to eat raw, unsalted nuts throughout the day. I like walnuts and almonds
39:31
and cashews. And again, I count them out, so I'm not eating more than 10 or 12 at a time
39:38
And usually that's what I have for a whole day. I like apples and pears. Every once in a while
39:44
You know, we'll get pineapple. So there's different things you can do to enjoy food
39:51
I do my best to avoid snacking on, you know, anything sweet or, you know, that's not good for the body
39:59
I don't touch candy bars. I don't touch sodas. I don't touch potato chips
40:04
I don't touch pretzels or I don't usually touch cookies. Every once in a while, I'll enjoy a piece of chocolate cake
40:12
However, what I would eat at one sitting normally, now I eat in two or three sittings
40:16
So I just eat a little bit at a time. I enjoy pecan pie or apple pie
40:23
Again, I take a sliver and not a whole slice. So I eat the food slowly and enjoy it
40:30
So there's a lot of things you can eat. Again, find out what you enjoy eating
40:36
I enjoy Ezekiel bread. It's sprouted grains as opposed to store-bought bread that if you get it at the store off the shelf
40:48
six months later if you open it will be just as fresh as the day you bought it because of all the chemicals and preservatives in it
40:54
With the Ezekiel bread, if you don't refrigerate or freeze it, it turns bad after a couple weeks
41:00
I like Ezekiel bread as well. So, you know, to be honest, it doesn't, you know, my mom thought I was going to not like it
41:08
And it was like, it tastes just fine to me. No, they have different flavors and it's great
41:13
I mean, they have cinnamon raisin, English muffins. And again, it's healthy for you because it's got good fiber in it
41:21
It's low sugar. And it's a complex carbohydrate, not a simple carbohydrate
41:26
And that's one of the things I explain to people is there are different types of carbohydrates. There's different glycemic levels for different fruits
41:34
Cherries are very good. They're low glycemic. And one thing about cherries is finger food
41:40
And you have to eat them slowly because you don't want to bite down on a pit and break a tooth
41:45
Blueberries are great. Raspberries, blackberries, strawberries. So there's a lot of things you can have and add it as a side dish
41:55
One of the things people don't realize is the Blue Zones by Dan Buettner
41:58
He talks about five geographical locations throughout the world where people live a long time and have excellent health and they have similar diets
42:09
And one thing that I found interesting about that is the average blue zone area, they only use 25 ingredients for their entire dietary intake
42:19
When you think about that, it's not a whole lot. So they're being very specific as to what they put into their bodies
42:25
And one of the things they all do is they consume red wine
42:33
That's kind of weird because you think that alcohol would do the opposite
42:40
Well, the research shows that wine in moderation, a glass or two
42:44
can be healthy for you and beneficial. Hard alcohol, the whiskeys and the vodkas and the rum
42:52
that's unhealthy for you and that is detrimental to your health. however you know like I said a glass of wine every once in a while I'll have a
42:59
glass of red wine with a meal every now and then and again I don't have it every
43:05
day but the research shows that it can be healthy for you to me for me I don't
43:12
drink because I don't like the taste so my cousins I may not taste some stuff to
43:20
see if I would like it but I was like at the end of the day is I know keep my
43:26
brain cells I'm good yeah no one thing I like to point out is orange juice is not
43:32
healthy for you and the reason that is is because it takes four to eight medium
43:37
oranges to make a glass of orange juice so when you're drinking a glass of orange
43:41
you should drink in all the sugar and they remove the fiber even if they put a
43:45
little bit of pulp back in it's still not the same so usually I ask people would
43:50
you eat eight to you know four to eight oranges at one sitting and most people say no well that's
43:55
how much sugar your body's consuming without the fiber and the other nutritional benefits because
44:01
they strip it away so i tell people eat an orange instead of drink a glass of orange juice but a lot
44:06
of people will grab you know a bagel with cream cheese and orange juice for breakfast or they'll
44:10
have a bowl of cereal when you look at what's in the cereal you realize it's very fattening
44:16
It's very unhealthy, and it should be avoided. Well, it depends what cereal you're eating
44:23
My cereal that I have has literally only two ingredients, and I'll post proof on that on social media
44:32
It has something just for freshness, and then it just wheat. That's it
44:38
Oh, that's great. No, that's great. What I'm talking about is the store-bought cereal
44:43
So, you know, the post-grape nuts, the Cheerios, it's misleading when they say it lowers the cholesterol
44:49
There's no scientific evidence to that claim. You know the other types of cereals out there if you look you know on the store shelves a lot of the boxes you know it all just sugar in there or really highly processed foods and a lot of chemicals So
45:07
I'm just asking people to read the ingredients and be careful. But, you know, if your cereal
45:13
has two ingredients, that's great. Yeah, I got this, this wheat square cereal from Whole Foods
45:20
It's not too expensive. It lasts a while, too, because I think one box lasts like a whole week, I think
45:31
It was like only like a cup and one cup and one fourth for the serving size
45:39
And so, yeah, my parents always mess with, like, kind of joke with me
45:46
It's like, Jimmy, you might as well eat your shoes. and that's about the same taste and it's like i know do you want to try my shoe i have never
45:55
tried my shoe before but no that yeah the other thing is um with with oatmeal because i do eat
46:05
oatmeal i eat the steel cut oats or the rolled oats and i do my best to get organic whenever
46:11
possible you have to avoid the instant oatmeal and the microwavable oatmeal because that has
46:18
been processed and doesn't have a lot of nutritional benefit to it okay time to get rid of those up
46:27
that outfield now well yeah you can eat it just you know realize it doesn't have the nutritional
46:36
benefit that you know rolled oats the you know whole rolled oats that you cook or the steel cut
46:41
oats have. And the other thing is I use ground cinnamon to sweeten it and I throw some chopped
46:48
walnuts into it as opposed to using sugar or honey or maple syrup. Yeah. For me, during the day
46:58
I got these Trader Joe's. We have these unsalted almonds, but they come in little individual packs
47:10
I think that it's only 10 to a pack. And I mean, I can measure it out too
47:15
But when I saw these, I was like, yeah, that's not bad
47:19
You know? Exactly. They did it for me. And I mean, maybe I can find something similar at the grocery store
47:28
closer to me than Trader Joe's. But at the time, I was like, hey, I like the saying
47:36
if it ain't broke, don't fix it. Yeah. No, Trader Joe's is great. Whole Foods is great. Sprouts is great
47:45
So what other recommendations could people – well, you know what? Let's talk about veggies
47:59
If someone is new to eating vegetables, what are some ways people can incorporate them throughout the day
48:07
Because I know people are on the go. People are working in offices and whatnot
48:15
How can you get vegetables? Well, cucumbers are great. You can slice a couple of those up, put it in a little container or plastic bag
48:24
Carrots are great. Celery sticks are great. Sweet bell peppers, they come in different colors, red, green, yellow
48:33
You can cut those up and put in a little baggie and take it with you
48:39
You can get the mixed greens for a salad. Iceberg lettuce, I don't count as a vegetable, has no nutritional value
48:48
So I want to talk about mixed greens and talk about different varieties and sometimes spinach in there
48:56
But vegetables, it's better to get those in a meal as opposed to a snack
49:03
snack. Fruits are great for snacking a banana, an apple, a pear, an orange. There's a lot of
49:09
different things. You can, berries are great for snacks. You can put berries in fresh yogurt
49:14
makes a great little, you know, dessert or treat. I eat cheese, but I get the raw cheese. So I'll
49:23
eat a little slice of that mid afternoon. So there's a lot of different things you can do
49:28
just you know again what you're like because everybody's different everybody has different
49:34
taste I don't like kale so I won't eat it but I love spinach so I eat that sweet potatoes are
49:42
great I'll bake a sweet potato and just eat it plain I don't throw anything on it so there's
49:48
there's a lot of different things you know just experiment and figure out what you like and what
49:52
you don't like and again if you like it and it's healthy for you great keep eating it if it's
49:58
something you don't like don't eat it i don't like brussels sprouts i won't eat them i actually uh yeah i i hate brussels sprouts uh they smell so bad uh and one of the things uh
50:13
i do uh as you can see i'm on screen i have my shake and i put a my uh i put a mix
50:23
and my grocery store is first in mixed fruits and vegetables I like
50:28
I put a serving size in there it's probably not a lot
50:33
like the actual serving size we need every single day but it's a start somewhere exactly
50:41
a lot of times I'll just cut an avocado open it take the pit out and just eat the avocado
50:48
right out of the shell other people want to make guacamole out of it
50:52
However, when they make the guacamole, sometimes they'll eat it with chips, and that's not healthy now
50:57
So, again, I just, you know, avocados are great, you know. And, you know, I actually found this one article
51:07
I think I saved it, and I'm probably going to share it later on social media
51:11
But I found this recipe by – I forget who published it
51:18
but there was this company, this article that published a sweet dessert recipe
51:29
that was healthy. It was, if you have mushed bananas, you can make it into a banana
51:37
it was a banana peanut butter pudding. I'm like, that looks so delicious
51:43
I want some right now. yeah there's a lot of things you can make with you know fruits and vegetables yeah and of course
51:52
my uh downstairs we have some uh mush in our kitchen some uh ripe very ripe bananas it's like
52:00
oh i really want to make this so much yeah no again you know you have to be careful with the authors who are writing books out there
52:10
one author will tell you one thing is healthy for you another will say it's
52:16
unhealthy for you and a third will say both of them are wrong some advocate you
52:21
know plant when they say plant they don mean the imitation big you know meats the impossible burger beyond burger those have a lot of toxic chemicals in them
52:35
You're better off just eating the meat itself. So people need to be aware of what they're actually consuming
52:42
And just because it's plant-based doesn't mean it's healthy. Potato chips are plant-based
52:46
They're not healthy. What about turkey burgers? I don't know about turkey burgers
52:53
It depends on what's in there. I think turkey burgers would be fine
52:58
Usually it's just ground turkey. You make it into a burger. It's fine
53:03
They sell the veggie burgers at Costco. Those are healthy because of the ingredients they use
53:10
Yeah, there's a lot of different things. Just be careful of the imitation products because, again, they contain the chemicals
53:19
In the 1970s, there was a commercial by chiffon margarine with Dina Dietrich as Mother Nature
53:27
And her line was, it's not nice to full Mother Nature. And so I tell people, perhaps we should heed that warning that it's not nice to full Mother Nature
53:37
And what's happening is the food that is being consumed now, people don't realize it's actually toxic to our body
53:44
However, it's so low of a toxicity, you don't notice it right away
53:49
But over, you know, 10, 15, 20, 30 years, it builds up in your body
53:54
And that's why we have a higher incidence of type 2 diabetes, heart issues, heart disease, different types of cancer
54:02
If you're over age 50, there's an 80% probability that you're either a type 2 diabetic or a pre-diabetic
54:11
And if you're a pre-diabetic, if you do not change your lifestyle, you'll be a diabetic within seven years
54:19
People think ketchup is okay to eat. It's 60% sugar. And I had a client who was a diabetic, and he had just been in the hospital a week before, and we were at lunch at a networking event
54:31
And he ordered a hamburger and fries and coffee, and he's putting this artificial creamer in there, and he's putting ketchup all over everything
54:39
And I said, are you supposed to be eating ketchup as a diabetic? He goes, well, aren't I allowed to
54:45
I said, no, look at how much sugar is in there. And so he didn't know that
54:50
And I said, look, what's in the artificial, you know, creamer. It's all sugar
54:55
He goes, I can't read the fine print. I said, I can't. This is what it says. And so, you know, here he is, a type 2 diabetic
55:03
not realizing that a lot of the food he was eating was unhealthy and bad for him as a diabetic
55:08
So type 2 diabetes, you can prevent it, number one. Number two, if you do have it, you can reverse it by changing your eating habits and your lifestyle
55:18
I agree with that. I used to be 30 pounds overweight. This was back when I was in middle school
55:29
And I think the beast line was like 185 maybe, and I was like on the line
55:37
of being nearly obese and again this was like 15 years ago so maybe even a little bit more than that
55:46
don't ask me to do math in my head me and math do not go together so uh let's just i'm just gonna
55:53
say 15 years and if it's more than that you know what i mean uh it's many years ago uh that's close
56:01
Close enough. Close enough. But when I was nearly obese for my age group
56:10
my doctor told me I needed to lose weight. And so my dad, his friend used to be a personal trainer
56:21
He gave me just kind of a lifestyle meal plan change, and he just told me, you should eat this lean meats
56:30
lots of fish etc and I was able to lose it now I'm not saying
56:38
go follow my advice because like you said it may not work for you, it might not work for them
56:45
but it worked for me and I've been keeping track of it ever
56:50
since I've logged in my fitness pal every single day just to keep me on point
56:57
that's great What I also tell people is keep a little notebook and write down, you know, what you're eating each day and go back and review and see, you know, when you're eating, what you're eating, why you're eating, how much you're eating, and see if you can notice any patterns that you can modify and change
57:15
And do it gradually. What I usually ask people is would you like to weigh 20, 30, 40 pounds lighter by this time next year
57:21
And most people say, well, yeah, of course. I say, okay, can you lose two, three, four pounds a month
57:26
Not a week, a month. and most people say yeah i could do that well if you lose two three four pounds a month on average
57:33
for 12 consecutive months and the reason i say on average is because there's going to be some
57:37
months where you're not going to lose any weight and other months you'll lose more you know on average that's 24 to 48 pounds within a year geez that's a lot yeah but it's just again
57:51
And people see the national brands and they say, you know, lose 16 to 20 to 30 pounds your first month guaranteed
57:58
You can lose the weight. It's just not keeping it off. And that's the difference is if you lose it gradually and it's more sustainable than if you lose it all at once very quickly
58:09
I know people who have lost a lot of weight very quickly on different types of diets
58:14
And as soon as they stopped that type of a diet, it all came back and they gained it all back
58:18
So I'd rather just find foods that I enjoy eating and stick with that and do my physical activity
58:27
It doesn't have to be a lot, just a little bit each day. And that keeps you healthy
58:35
And that's what I'm doing. I'm not training for Olympics. I'm not training general marathons
58:40
and just want to be able to be physically active and enjoy life as a participator instead of a spectator
58:49
And for other people who have kids or grandkids, they can be more physically active with the kids
58:54
be able to get out there on the ground with them or playground as opposed to just watching the kids play
59:01
And that's a good motivator. Yeah, exactly. And that's why I tell people if you're not going to do it for yourself
59:07
do it for your kids or your spouse or employees. I mean, if something happens to you and you're incapacitated
59:13
what's going to happen with your business or what's going to happen to your coworkers
59:19
or how's it going to affect your family? So a lot of people don't think of it that way
59:23
And when they start thinking about other people, sometimes people will do it for other people rather than for themselves
59:29
So before we wrap up, where can people find you and follow you
59:34
They can go to anti-dietadvocate.com, and they can get the book Break the Chains of Dieting
59:44
It's on Amazon, it's at Barnes & Noble, it's on the library, the library will order for you
59:51
It's also available as an audio book. So again- I'm gonna definitely check it out
59:57
because I always like to read, many different books by different people
1:00:05
I'm a person who likes a lot of fiction, but again, I read nonfiction as well
1:00:13
We'll tell you what, Jimmy. After we're done with this, give me your physical mailing address
1:00:20
and I'll send you a signed copy as a gift. Awesome, thank you
1:00:25
Definitely. yeah you know because if you did that I'll write a review about it too
1:00:32
I appreciate that and honest truth I will might not be within like a month or two
1:00:38
oh no I know you're busy whenever you can get to it the other thing is with Break the Chains of Dying
1:00:43
I think you'll really like is it has a lot of short stories and fables so I wanted to make it entertaining
1:00:49
as well as informative definitely yeah I think if I ever had a book
1:00:55
for myself. I would like to, it would have a lot of movie references and a lot of TV references
1:01:02
and my sense of humor in it. Well, then you're going to like Break the Chains of Dieting because
1:01:08
I do make references to movies and TV series. Oh, perfect. Now I really want to read it now
1:01:16
Put it on my next book to read on my to-do list. Great. Like I said, after we get done on being on
1:01:23
there I'll get your address and I'll mail it out to you definitely so thanks for being on a guest
1:01:29
on the show and I'll just wrap up real quick and yeah and I want you back on the show in the future
1:01:38
too because I think we only scratched the surface here and we could probably dive into many more I know know other stuff along the way Oh definitely definitely I would love to come back as a guest
1:01:53
I appreciate that. Awesome. I'll just wrap up and, yeah, and thanks for being a guest
1:02:06
So that's all that we have time for today. and as promised I'm going to share with you a few quick things that are changing with Crazy Fitness
1:02:16
Guy first one we're gonna I'm going to I think in the future maybe this month or the next month
1:02:26
or maybe in the fall I'm deciding where I'm pick it we're gonna I'm gonna be uh allowing more guest
1:02:36
our guest writers on Crazy Fitness Guy. So all this stuff doesn't have to rely on me
1:02:43
and putting so much, I wouldn't say stress, but just, you know, you don't like to put all your eggs
1:02:52
on one basket. And if I'm going to be taking two classes next semester
1:02:57
in college, and I haven't done that in, I think, three or four semesters now
1:03:03
So, yeah, I'm going to be busy, and I need some guest writers
1:03:10
So if you know any, send them my way. And the next thing is going to be changing
1:03:16
Season three is coming to, as a shock, yeah, season three of the podcast is coming sometime in June, I decided
1:03:28
and I don know exactly when in June but stay on the lookout for it And obviously I had to give myself Ah thank you thank you I know
1:03:42
You're welcome. Season three is coming back. You think I was really just going to throw Crazy Fitness Guy's podcast out the window
1:03:50
No. Anyway, and the last thing that's changing, like I said, the price of the Crazy Fitness Guy premium podcast
1:03:58
so you have until I'm going to give you until the end of
1:04:02
June to subscribe to the premium podcast for $20 a year and then the price is going up
1:04:10
so fair warning on that and so just to wrap up make sure
1:04:20
you follow me on social media on Jimmy on Facebook, Instagram on
1:04:27
Jimmy Close Speak on Facebook and Instagram and Jimmy Close Speak on Twitter
1:04:33
You can follow Crazy Fitness Guy at Crazy Fitness Guy on Facebook, Twitter, and Instagram
1:04:41
And you can make sure you tune into the next live stream
1:04:44
next week, same time, same place, and with a different guest. Every week, and you can watch on Twitch, YouTube
1:04:55
Facebook, Twitter, LinkedIn, Instagram, and the Wisdom app. And so far, there's 40 people who have watched today
1:05:06
Or I mean, I should say listened. And once this episode goes live on the podcast, you can listen to an Apple, Google, Spotify
1:05:16
and 100 plus platforms And like I said if you want to help support the show make sure the show stays around for a long time
1:05:28
Subscribe to the premium podcast to get behind-the-scenes access, listen to Antfree, and more
1:05:33
Subscribe for only $5 a month or $20 a year, and that's $20 a year until the end of June
1:05:43
And then it's going up. Sorry, but not sorry. And make sure you go check out David at antidietadvocate.com
1:05:58
and check out his book because I'm definitely going to check out his book
1:06:02
And I'm going to read it. And I still have two other people's books to read
1:06:07
But it's going to get done. I promise because I'm not a liar
1:06:11
and I fully promise I've been finishing up two other books that I've literally been reading
1:06:19
nonstop, one that has only been overdue. I mean, that has been overdue multiple times
1:06:27
and I had to keep rebarring it digitally over and over again. It's really fun to be on the same
1:06:33
hamster wheel. Nah. Anyway, so in the meantime, stay safe, stay motivated, and stay healthy. I will
1:06:44
see you back here again next week for another brand new episode. Until then, peace
1:07:03
Thank you
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