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[gentle music]
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[upbeat music music]
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[Tom] Over the years,
billions of pounds of fat
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have been lost by people
all over the world.
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It was done through
many different diet systems.
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keto, intermittent fasting,
the Zone, Atkins,
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fill your macros and so on.
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And yet, how many of these people have kept the weight off
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for over a year,
for over ten years?
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How about 20 years?
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[crickets chirping]
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Yes, the answer is very,
very few.
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In fact, they not only gained all their weight back they lost,
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they generally gain back
even more than they lost!
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This has been going on
for as long as people
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have been trying to lose weight.
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Which makes me ask, we blindly follow all these fads
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and studies that come out,
but are these diets safe?
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Or are they harming us
in the long run?
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Are they even based on science?
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We are bombarded with diets,
studies and many fads.
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Even though we have access
to more information today
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than ever before,
we are fatter now
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than we were 50 years ago.
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Like everyone else, I too have
yo-yo dieted all my life.
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Finally, I got fed up
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and decided
this yo-yo diet craziness
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has to stop.
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For a few years now, I have been researching the real, safe,
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sustainable and scientific way
to lose weight.
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But not just that.
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I wanted to know
the habits of the people
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who have lost the weight
in such a way,
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they were able to keep it off.
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You see, I just don't
want to lose the fat,
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I want to do it safely
and never gain it back.
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What is it that these people
know that most dieters
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and experts don't?
What are the habits
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and systems
that all these successful
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people have in common?
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What I found out is that most
of these weight loss programs
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do not focus on the psychology
of it all,
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they only focus
on the weight loss side.
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You see, first you have
to change the mind
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or you'll never change the body.
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Well, in my quest, I discovered a large group of people
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who have done this.
They kept the weight off
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so far for five, ten,
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and even 15 years and counting.
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I believe at my heaviest,
I was around the 320.
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And, uh, how much I've lost
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looks like around
85 pounds of, of fat.
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Back in 2017,
I was a type two diabetic.
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My fasting glucose was 160.
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And then, within about
six months I got things
under control.
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And I was down at a fast of 72.
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I was very pleased with that.
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My doctor was pleased.
Within six months,
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they finally
took me off metformin,
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which I'd been on it
for a couple of years.
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I kept it off for almost
three years now.
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So, I've lost 120 pounds.
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And I have kept it off
for about six years now.
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I was a little over 230 pounds
whenever I started.
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And then I got down
to about 105,
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and the rest
I have just kind of gained,
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kind of improved my body.
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[interviewer] How hard is it
to keep it off?
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Uh, I don't find it
hard to keep off.
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Um, I have one of those minds
that when I go, I go.
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I was 340 pounds.
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Um, severely over weight.
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I had a waist line
of between 44 and 46.
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Wearing double x
and triple x shirts.
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I've lost a 135 pounds.
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I've kept it of
for about two to three years.
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It's been so long, I can't
give you an accurate time.
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But this is actually
taken no effort now.
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It, it's effortless now.
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[Tom] And through them,
I discovered the one person
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that holds the largest body
of work in regards
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to the psychology
of eating management
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and relapse prevention in
America, over 40 years' worth.
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So, I flew across the country
to interview him and others
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that specialize in specific
areas of weight loss.
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And what I found out is
the mind blowing information
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that all these successful
people have in common.
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[plane engine roaring]
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[gentle music]
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[Tom] Well,
let's start cleaning up
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all the confusion.
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Starting with,
knowing what's in our food.
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I mean, we have to know
how many calories,
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how many fat grams,
carbs and stuff like that
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are in our food, so we know
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what we are putting
in our bodies.
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Back in 1990, the Nutrition,
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Labeling and Education
Act was passed.
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It required all food products
to put labels on them.
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Including food ingredients,
serving size,
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and terms like low fat and lite.
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Even though things have been
added and subtracted
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and changed over the years,
the basic standard
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has been the same since 1990.
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It seems like the government
is on our side and trying
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to help us out on our journey,
right?
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Well, I discovered,
that was wrong.
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[upbeat music]
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The first person
I saw was Keith Klein.
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A certified clinical
nutritionist.
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Keith Klein has been working
in the dietetic field
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for over 40 years
and is considered
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to be the "father
of eating management."
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He has one of the largest
bodies of work
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on eating management
and relapse prevention
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which spans hundreds of articles, radio and TV shows,
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including his own shows on CBS,
KSEV, and BIZ,
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and nationally syndicated
Prime Sports Radio.
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Mr. Klein was
the dietetic director
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at several prominent
medical facilities
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like the Institute
of Specialized Medicine
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with psychiatrist Dr. John Simms
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and Houston's Sports
Medicine Clinic,
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which he owned
with Dr. Ron Preston.
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He has helped thousands of people from famous sports stars,
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Mr. Olympian athletes, to every
day folks like you and me.
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He then opened the Institute
of Eating Management & Relapse
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Prevention Center,
where he resides to this day.
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He has written several
successful books
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and created the hit
audio seriesThe Shift.
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More recently he has created
an online weight loss program
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that contains his life's work
called Lean Body Coaching.
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I would contend that it's
almost impossible for Americans
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to eat healthy today.
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And why would I say
something like that?
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Labels are the guidelines
by which
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we have to choose healthy foods.
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If the guidelines
on these labels are misleading
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and deceitful, how can Americans
ever eat healthy food?
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See, a big problem with having
so many deceptive labels out
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is it causes a lot of people
to become somewhat delusional.
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There's nothing worse
than thinking you're doing
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the right thing only
find out you weren't.
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Only because the labels
that you were using
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were misleading and deceitful.
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So, how many of you would
like to reduce the calories
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in your food, reduce, let's say,
maybe the fat and would go out
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and eat something like
lean ground turkey,
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and clearly it tells
you that it's seven percent fat.
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You know,
seven percent fat is way
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under the 20 that
I would ascribe to.
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A lot of Americans try
to eat 30 or 40% fat,
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I would say keep it under 20.
And clearly, that seven percent
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right there on the label tells
you that it's a low fat food.
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When I turn the label over
and I ask almost everybody,
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can you tell me what the real
percentage of fat
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of this food is?
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Almost nobody can do it.
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Do you know that in America
no company by law
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has to put the actual real
percentage of fat on the label.
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They don't have to do it
so they don't do it.
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Now, when we look at the back
of this label we can see
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that the calories are 160,
and the grams of fat are eight.
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One thing I'm going
to need you to memorize
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is this simple formula.
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Grams of fat times nine,
divided by the calories,
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equals the percentage of fat.
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The reason why we multiply
the grams of fat times nine
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is because one gram
of fat has nine calories.
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So, if the grams
of fat are eight.
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Eight time nine is 72.
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Seventy two divided by 160
is literally 45% fat.
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Do you understand that
this food that's labeled lean
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and claims to be seven percent
fat, is actually 45% fat.
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In other words,
this ground turkey
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has the exact same percentage
of fat as T-bone steak.
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In other words,
if you wouldn't eat T-bone steak
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to drop body fat, why on earth
would you eat this turkey
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expecting a different outcome
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when in regards to their fat,
they are equivalent.
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I'm going to walk you
through a couple things
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you need to understand.
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When you see this percentage
of fat on a label,
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it refers to the products
fat by weight,
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not it's fat by calories.
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And those are two
completely different things.
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But do you understand
companies deliberately
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put a low percentage
of fat on the label
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to convince you to buy it.
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That's a high fat food
labeled as a low fat food.
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And so the word lean
simply means
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that it has under ten
grams of fat in a serving.
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As we just saw this food
has under tens grams of fat
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in a serving,
but it's a high fat food.
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So, if you are just
looking at grams of fat,
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you're missing the whole boat.
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We really need to look
at the percentage
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and my question becomes this.
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Why wouldn't
the company just put
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the actual percentage
of fat on the label?
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It's because they don't
want you to know it.
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Now, notice something.
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When you look at this label
here, they didn't even bother
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to tell you what they ground up
because they don't have to.
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This could be the thigh meat
or wing meat.
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It could be the scrap meat,
you'll never know. Okay?
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What you have to look at,
don't look at the words
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like extra lean
and all that stuff,
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you have to look
for the word breast
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within the title of the product.
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If it doesn't say
the word breast, it's not.
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Okay? So you're probably
getting scammed.
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But the most important
thing to do, once again,
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is to go to the back,
look at the label.
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In this case,
one and a half times nine is 13,
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13 divided
into the 120 is 11% fat.
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And that's a great food
to me because it's under 20%.
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So, if I'm going to make turkey
burgers, turkey meatloaf,
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turkey chili, I want to be
making it out of this
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because it says breasts.
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Not because it says extra lean.
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Because the word extra
lean simply means, by law,
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that is has five grams of fat
or less in a serving.
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And as you're going to see
there are a lot of foods
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that have less
than five grams of fat
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that are phenomenally
high fat foods.
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Now, check this out. Okay?
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All of them are the same brand
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but suddenly notice
this one is telling me
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it's made from all white meat.
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Now, because it has above
ten grams of fat,
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it can't use the word lean.
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Because it isn't as low as
five grams of fat or less,
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it can't use
the term extra lean.
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So, this tells you right now
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this is even higher
in fat than the 45%
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00:11:47,458 --> 00:11:49,291
because it can't use
anyone of those terms.
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The term all white meat,
you do realize
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the wing meat is white, right?
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And you realize the wing meat
and thigh meat are 58% fat.
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They are higher in fat even
than most cuts of red meat.
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So, if you are eating the thigh
meat and wing meat of poultry,
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you are eating
just as high in fat as beef.
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00:12:04,375 --> 00:12:05,625
You might as well be
eating the beef.
245
00:12:05,750 --> 00:12:07,166
So, when you see the word lean
246
00:12:07,291 --> 00:12:08,583
and seven percent
you have to wonder,
247
00:12:08,708 --> 00:12:10,958
"How did those words
come to be," right?
248
00:12:11,083 --> 00:12:14,250
It's because lobbyists
in Washington are paid
249
00:12:14,375 --> 00:12:16,750
a vast amount of money
to protect the interest
250
00:12:16,875 --> 00:12:20,333
of the companies they represent
over yours and my health.
251
00:12:20,458 --> 00:12:22,250
And I see that as just criminal.
252
00:12:22,375 --> 00:12:24,750
These are high fat foods
being allowed to be marketed
253
00:12:24,875 --> 00:12:26,833
as low fat foods.
And I find that
254
00:12:26,958 --> 00:12:29,333
to be very misleading
and highly deceitful.
255
00:12:29,458 --> 00:12:31,166
[upbeat music]
256
00:12:31,291 --> 00:12:33,791
[Tom] I also saw
Dr. Roxanne Edrington.
257
00:12:33,916 --> 00:12:36,875
She is a doctor of chiropractic, a clinical nutritionist,
258
00:12:37,000 --> 00:12:38,833
naturopathic practitioner,
259
00:12:38,958 --> 00:12:41,166
she's certified
in functional medicine,
260
00:12:41,291 --> 00:12:43,458
and in applied kinesiology.
261
00:12:43,958 --> 00:12:45,833
She is a healthy
lifestyle coach,
262
00:12:45,958 --> 00:12:48,833
public speaker, athlete,
and author.
263
00:12:49,375 --> 00:12:52,666
She is the CEO and creator
of Ultimate Vitality,
264
00:12:53,125 --> 00:12:57,291
a vitality program designed
to enhance health and vitality
265
00:12:57,416 --> 00:13:00,125
through balance nutrition
and lifestyle choices.
266
00:13:00,750 --> 00:13:03,208
She is also the author
of the successful book,
267
00:13:03,333 --> 00:13:04,958
Don't Feed The Sugar Monster!
268
00:13:05,083 --> 00:13:06,666
A book that teaches children
269
00:13:06,791 --> 00:13:08,666
about good nutrition
and lifestyle.
270
00:13:09,541 --> 00:13:11,333
Defying the odds,
she is a American
271
00:13:11,458 --> 00:13:13,125
Ninja Warrior in her 50s,
272
00:13:13,250 --> 00:13:14,583
and a champion bodybuilder.
273
00:13:16,208 --> 00:13:21,500
She also has been featured on
ABC, CBS, ESPN, PBS and NBC.
274
00:13:21,625 --> 00:13:24,166
So, one of the big problems
I see with my patients
275
00:13:24,291 --> 00:13:25,791
and other people, that the f--
276
00:13:25,916 --> 00:13:27,291
the companies,
the food companies
277
00:13:27,416 --> 00:13:29,375
are mislabeling their products.
278
00:13:29,500 --> 00:13:31,916
Um, I don't know how many
times I have talked to people
279
00:13:32,041 --> 00:13:33,625
about lean meat. You know,
280
00:13:33,750 --> 00:13:36,000
and I actually had
to start bringing the labels
281
00:13:36,125 --> 00:13:39,541
into my office because
they are like, "No, it's lean."
282
00:13:39,666 --> 00:13:42,083
And so, I had to show them
how to read labels.
283
00:13:42,208 --> 00:13:43,791
So, that's where
it gets real confusing.
284
00:13:43,916 --> 00:13:45,541
So, the dairy companies
and the meat companies
285
00:13:45,666 --> 00:13:47,375
are really the worst.
And because
286
00:13:47,500 --> 00:13:50,041
consumers aren't educated,
they keep believing it.
287
00:13:50,166 --> 00:13:54,291
If it says lean,
if it says low fat, healthy,
288
00:13:54,416 --> 00:13:56,416
which they see all
over the labels.
289
00:13:56,541 --> 00:13:59,208
That is the issue, and people
are getting sucked into it
290
00:13:59,333 --> 00:14:02,416
and they are the reasons, one
of the big reasons why people
291
00:14:02,541 --> 00:14:04,083
still are having problems
losing weight
292
00:14:04,208 --> 00:14:06,583
even though they are really
trying to make a difference.
293
00:14:06,708 --> 00:14:10,458
And how they get away with
that is because those companies
294
00:14:10,583 --> 00:14:12,375
know that we're are
fat gram seekers.
295
00:14:12,500 --> 00:14:13,958
And we're looking for fats.
296
00:14:14,083 --> 00:14:15,875
And doctors
are telling patients,
297
00:14:16,000 --> 00:14:17,625
"You need to watch
your fat intake.
298
00:14:17,750 --> 00:14:20,375
So, try to eat foods
that are 20% fat or less."
299
00:14:20,500 --> 00:14:22,375
And so they are reading
these labels and believing them.
300
00:14:22,500 --> 00:14:24,833
Turkey bacon is the biggest
one I see all the time.
301
00:14:24,958 --> 00:14:26,916
They are like, "Oh, it's lean."
But when you actually
302
00:14:27,041 --> 00:14:28,625
look at the label,
they are finding out
303
00:14:28,750 --> 00:14:30,208
that they've been misinformed.
304
00:14:30,333 --> 00:14:31,708
And how they get away
with that is because
305
00:14:31,833 --> 00:14:33,250
what they are doing is
they are measuring it
306
00:14:33,375 --> 00:14:36,500
by weight not by calories.
We don't eat by weight.
307
00:14:36,625 --> 00:14:38,500
Who eats by weight?
We eat by calories.
308
00:14:38,625 --> 00:14:40,416
But look,
if you were to buy tuna
309
00:14:40,541 --> 00:14:41,666
and you wanted to lose weight,
310
00:14:41,791 --> 00:14:43,791
would you buy it
in water or oil?
311
00:14:43,916 --> 00:14:45,875
Now, if you're like most people,
you'd say in water.
312
00:14:46,000 --> 00:14:49,541
Now, let's be clear.
Oil packed tuna is 33% fat.
313
00:14:49,666 --> 00:14:51,666
In my world,
I consider anything above 20
314
00:14:51,791 --> 00:14:53,583
to be a little bit too high.
315
00:14:53,708 --> 00:14:57,083
But, look, this is clearly
telling me it's in spring water.
316
00:14:57,208 --> 00:14:59,041
It's telling me
it's premium albacore.
317
00:14:59,166 --> 00:15:00,375
It gives me the name
of the brand.
318
00:15:01,916 --> 00:15:04,541
And when I turn it over, one
gram of fat time nine is nine.
319
00:15:04,666 --> 00:15:08,500
Divided by 70, this
tuna fish is about 13% fat.
320
00:15:08,958 --> 00:15:11,916
And this is a good choice
in regards to its percentage
321
00:15:12,041 --> 00:15:14,791
of fat and most people would
never look at the label again.
322
00:15:15,291 --> 00:15:17,000
Now, I want you
to notice these two labels
323
00:15:17,125 --> 00:15:18,208
are absolutely identical.
324
00:15:18,666 --> 00:15:19,875
They are both in spring water.
325
00:15:20,000 --> 00:15:21,333
They both say the same brand.
326
00:15:21,458 --> 00:15:22,875
They are both premium albacore.
327
00:15:23,375 --> 00:15:25,583
When you turn it over to
the nutrition facts panel,
328
00:15:25,708 --> 00:15:27,583
you see suddenly
that they are different.
329
00:15:28,041 --> 00:15:31,041
Instead of one gram of fat in
a serving this one has five.
330
00:15:31,166 --> 00:15:32,791
Now, five times nine is 45.
331
00:15:32,916 --> 00:15:34,458
It's the exact same food.
332
00:15:34,583 --> 00:15:37,250
But the calories are no
longer 70, they are 110.
333
00:15:37,375 --> 00:15:40,458
So, now we do 45 divided
by 110 and that tells you,
334
00:15:40,583 --> 00:15:44,833
that this water packed tuna
is 45% fat, or 40 actually.
335
00:15:45,458 --> 00:15:47,416
So, look, how many people
in America do you think
336
00:15:47,541 --> 00:15:50,250
know that water packed tuna
is always higher in fat
337
00:15:50,375 --> 00:15:52,333
than oil every November
through March?
338
00:15:53,083 --> 00:15:54,541
This represents
the different times of year
339
00:15:54,666 --> 00:15:56,750
they catch the fish
because these fish migrate
340
00:15:56,875 --> 00:15:58,958
they quadruple
their weight in fat.
341
00:15:59,083 --> 00:16:01,458
And so every migratory
season water packed tuna
342
00:16:01,583 --> 00:16:03,458
is actually higher in fat
or can be higher in fat
343
00:16:03,583 --> 00:16:05,416
than oil packed.
So, if oil packed tuna
344
00:16:05,541 --> 00:16:07,500
is 33% fat
and I wouldn't eat that
345
00:16:07,625 --> 00:16:09,625
to get lean,
why would I eat it in water
346
00:16:09,750 --> 00:16:11,083
if it's higher in fat than oil,
347
00:16:11,208 --> 00:16:12,583
expecting a different outcome?
348
00:16:13,166 --> 00:16:15,541
So, you see, I think
consumers need to be aware
349
00:16:15,666 --> 00:16:17,958
the labeling laws are
not worked in your favor.
350
00:16:18,083 --> 00:16:20,000
They are actually designed
to work against you
351
00:16:20,125 --> 00:16:22,541
to help these manufacturers
sell their products.
352
00:16:22,666 --> 00:16:25,000
Now, I should stress both
cans will be on the shelf
353
00:16:25,125 --> 00:16:26,416
at the same time.
354
00:16:26,541 --> 00:16:28,166
It's just up for you to notice.
355
00:16:28,291 --> 00:16:30,625
So, again that formula
becomes critical once again
356
00:16:30,750 --> 00:16:32,500
if we're really going to
determine whether the fat food
357
00:16:32,625 --> 00:16:35,375
fits into our program, or your
program or whoever's program.
358
00:16:35,500 --> 00:16:37,666
[upbeat music]
359
00:16:37,791 --> 00:16:40,166
[Tom] Larry North is
a fitness pioneer and icon.
360
00:16:40,708 --> 00:16:43,750
In 1981, he started
his first business at age 20.
361
00:16:44,125 --> 00:16:47,208
His media career started
shortly after that by arriving
362
00:16:47,333 --> 00:16:51,291
on talk radio where he has
performed for over 25 years.
363
00:16:51,416 --> 00:16:54,125
Shortly after that,
his best-selling infomercial
364
00:16:54,250 --> 00:16:55,583
became one of the most popular
365
00:16:55,708 --> 00:16:57,625
weight loss infomercials ever.
366
00:16:57,750 --> 00:17:00,083
Because of his three
best-selling books,
367
00:17:00,208 --> 00:17:03,458
a chain of health clubs, and thousands of TV appearances
368
00:17:03,583 --> 00:17:05,541
and live presentations,
Larry North
369
00:17:05,666 --> 00:17:07,916
has become
a household name in fitness,
370
00:17:08,041 --> 00:17:09,583
weight loss, and health.
371
00:17:09,708 --> 00:17:12,333
He continues to spread
his motivational messages
372
00:17:12,458 --> 00:17:15,958
and wisdom to dozens
of fortune 500 companies
373
00:17:16,083 --> 00:17:18,625
and to just about anyone
who will listen.
374
00:17:19,291 --> 00:17:20,708
[Larry] The reason people
375
00:17:20,833 --> 00:17:24,583
have a hard time
with food labels
376
00:17:24,708 --> 00:17:29,750
and the deceit from food
conglomerates that are gigantic,
377
00:17:29,875 --> 00:17:31,708
the-- we're talking trillion
dollar industries,
378
00:17:31,833 --> 00:17:32,791
is because of money.
379
00:17:33,250 --> 00:17:34,250
Is because of money.
380
00:17:34,583 --> 00:17:36,208
You know, they,
they-- certainly,
381
00:17:36,333 --> 00:17:39,166
they know that if they had a,
a, a--
382
00:17:39,291 --> 00:17:42,541
if you're able to get an actual
visual picture of the things
383
00:17:42,666 --> 00:17:44,625
that you were putting in,
in your body,
384
00:17:44,750 --> 00:17:46,875
uh, versus the deceptive
food labeling
385
00:17:47,000 --> 00:17:49,500
that they are able to get away
with, you wouldn't eat it.
386
00:17:49,625 --> 00:17:52,916
You-- Even, even someone that,
that doesn't care a whole
lot will go,
387
00:17:53,041 --> 00:17:55,166
"Whoa, I'm not going
to put that in my body."
388
00:17:55,291 --> 00:17:58,000
But they get away with it
because it's a money thing,
it's a money grab.
389
00:17:58,125 --> 00:18:00,791
[Keith] Okay, so take a look
at this typical can of soda.
390
00:18:01,291 --> 00:18:02,958
Notice that on the label
it shows you
391
00:18:03,083 --> 00:18:04,750
that it has 40 grams of sugar.
392
00:18:05,583 --> 00:18:08,083
How many teaspoons
of sugar is that anyway?
393
00:18:08,208 --> 00:18:10,583
But look when you see
40 grams of sugar,
394
00:18:10,708 --> 00:18:12,541
there's a simple formula
that you can use
395
00:18:12,666 --> 00:18:14,916
to convert it to teaspoons.
And once you do that,
396
00:18:15,041 --> 00:18:16,666
you become more aware, right?
397
00:18:16,791 --> 00:18:19,750
Because grams doesn't mean
much to us as Americans.
398
00:18:19,875 --> 00:18:21,416
But let me show you the formula.
399
00:18:21,541 --> 00:18:23,916
Simply take the grams
of sugar on the label.
400
00:18:24,041 --> 00:18:27,291
And divide it by four and that
converts it into teaspoons.
401
00:18:27,833 --> 00:18:29,583
So, let's do the formula.
402
00:18:29,708 --> 00:18:32,416
40 divided by four means
this little tiny can of soda
403
00:18:32,541 --> 00:18:35,958
has ten packets of sugar
contained within it.
404
00:18:36,083 --> 00:18:37,916
I mean that's nothing
but liquid candy.
405
00:18:38,041 --> 00:18:41,333
But just to understand, this is
going to spike insulin levels.
406
00:18:41,458 --> 00:18:43,375
It's going to be converted
to triglycerides.
407
00:18:43,500 --> 00:18:45,791
It's going to be stored, almost
all human body fat is stored
408
00:18:45,916 --> 00:18:48,125
in the form of triglycerides
and this food
409
00:18:48,250 --> 00:18:50,375
is simply going to be
feeding a lot of fat cells.
410
00:18:50,500 --> 00:18:53,583
So, look, if you're drinking
two cans of this soda a day,
411
00:18:53,708 --> 00:18:55,583
and there's ten packets
per soda, which means,
412
00:18:55,708 --> 00:18:58,291
you're drinking
20 packets of sugar every day,
413
00:18:58,916 --> 00:19:01,041
times seven days in a week,
do you realize
414
00:19:01,166 --> 00:19:04,291
you're drinking
140 packets of sugar a week?
415
00:19:04,750 --> 00:19:06,708
Now, let me just give you
a visual on that.
416
00:19:07,250 --> 00:19:09,208
I put a 140 packets
of sugar in here.
417
00:19:09,333 --> 00:19:12,083
That how much sugar you consume
by drinking two cans
418
00:19:12,208 --> 00:19:13,375
of regular soda a day.
419
00:19:13,875 --> 00:19:16,125
This is about a pound
and a quarter of sugar
420
00:19:16,250 --> 00:19:17,833
that's going into your body.
421
00:19:17,958 --> 00:19:20,375
And you see I think that if
our labeling laws were to change
422
00:19:20,500 --> 00:19:24,083
and we put that sugar content
in teaspoons instead of grams,
423
00:19:24,208 --> 00:19:25,916
I think that people
would be a lot more leery
424
00:19:26,041 --> 00:19:27,750
about what they are doing
with their foods.
425
00:19:27,875 --> 00:19:30,375
But did you know that in America
it's completely legal
426
00:19:30,500 --> 00:19:33,500
to sell a food as fat
free when it's virtually
427
00:19:33,625 --> 00:19:35,958
100% of its calories
are coming from fat.
428
00:19:36,375 --> 00:19:37,583
Let me give you
an example of one.
429
00:19:38,916 --> 00:19:40,125
Okay, so these cooking sprays
are great to use,
430
00:19:40,250 --> 00:19:41,958
don't throw them away,
I use them.
431
00:19:42,083 --> 00:19:44,166
I want you to use them.
But this is where
432
00:19:44,291 --> 00:19:45,666
I have an issue
with the label laws
433
00:19:45,791 --> 00:19:47,041
as they are now written.
434
00:19:48,500 --> 00:19:50,166
The label law state, this is
nothing but a can of oil.
435
00:19:50,291 --> 00:19:52,166
And it works great
because you spray it
436
00:19:52,291 --> 00:19:54,250
you use far less than
if you try to pour it.
437
00:19:54,375 --> 00:19:56,166
So, again when trying
to reduce calories.
438
00:19:56,291 --> 00:19:58,083
These sprays are a wonderful
thing to use.
439
00:19:58,208 --> 00:19:59,791
I use them in my cooking
all the time.
440
00:20:00,416 --> 00:20:01,750
But here's the problem.
441
00:20:01,875 --> 00:20:04,041
The law states
that if in your serving size,
442
00:20:04,166 --> 00:20:05,750
it has a half of gram
of fat or less,
443
00:20:05,875 --> 00:20:08,083
you can just say it has no fat.
444
00:20:08,583 --> 00:20:10,416
Now, why do I take
issue with that?
445
00:20:10,541 --> 00:20:12,666
This is a can of oil,
it's a 100% fat.
446
00:20:12,791 --> 00:20:15,458
In other words 100%
of its calories comes from fat.
447
00:20:16,125 --> 00:20:19,250
They are showing me on the label
that is has no calories
448
00:20:19,375 --> 00:20:20,916
and no calories are
coming from fat.
449
00:20:21,041 --> 00:20:23,416
In fact, there's no grams
of fat, it's all zero.
450
00:20:23,541 --> 00:20:26,291
So, based on what I'm reading,
there's no fat
451
00:20:26,416 --> 00:20:28,583
so I should be able
to use as much of this
452
00:20:28,708 --> 00:20:31,291
as I want and get
no calories and no fat.
453
00:20:31,416 --> 00:20:33,208
This is telling me
a serving size
454
00:20:33,333 --> 00:20:35,125
is a third of a second spray.
455
00:20:35,833 --> 00:20:38,083
I don't even think I can
even do that, right?
456
00:20:38,208 --> 00:20:40,708
And nobody is using a third
of a second spray.
457
00:20:40,833 --> 00:20:43,291
Why won't I just hold down
the button for minutes
458
00:20:43,416 --> 00:20:45,875
if I wanted because
there's no calories or fat?
459
00:20:46,000 --> 00:20:48,083
But this is a-- literally
an example of a food
460
00:20:48,208 --> 00:20:51,500
that is labeled fat free,
that is actually 100% fat.
461
00:20:52,041 --> 00:20:54,000
Now, where that gets
to become a problem
462
00:20:54,125 --> 00:20:56,125
is this says,
zero calories right on the label
463
00:20:56,250 --> 00:20:57,750
and zero grams of fat.
464
00:20:58,375 --> 00:21:01,458
If it has no calories and no
fat, why won't I just uncap it
465
00:21:01,583 --> 00:21:04,041
and pour it on my bake potato
and chicken breast, right?
466
00:21:04,458 --> 00:21:07,375
But this container has
900 calories of which virtually
467
00:21:07,500 --> 00:21:09,583
almost all of its calories
are coming from fat.
468
00:21:10,333 --> 00:21:13,083
So, once again, what we need
to do is get the label laws
469
00:21:13,208 --> 00:21:14,375
straight if people
in America are
470
00:21:14,500 --> 00:21:16,291
ever going to be
healthy and fit.
471
00:21:16,416 --> 00:21:18,666
Because if these labels are
deceitful and misleading,
472
00:21:18,791 --> 00:21:20,250
how are we going
to choose healthy foods?
473
00:21:20,375 --> 00:21:22,708
I just simply believe,
if this foods 100%,
474
00:21:22,833 --> 00:21:25,125
if all its calories are coming
from fat, just say it is.
475
00:21:25,250 --> 00:21:27,500
[gentle music]
476
00:21:28,333 --> 00:21:29,625
[Tom] Besides food labels,
477
00:21:30,333 --> 00:21:31,875
another thing
that gets confusing,
478
00:21:32,458 --> 00:21:34,833
are all these scientific
studies.
479
00:21:35,916 --> 00:21:37,833
One study says,
"This is good for you,"
480
00:21:38,333 --> 00:21:40,625
another study will say,
"That's bad for you."
481
00:21:40,750 --> 00:21:42,458
Over the years,
the studies have gone
482
00:21:42,583 --> 00:21:44,291
back and forth so much.
483
00:21:44,416 --> 00:21:45,708
Who do we listen to?
484
00:21:47,291 --> 00:21:49,666
How do we discern which one is true and which one is false?
485
00:21:50,458 --> 00:21:53,041
[Roxanne] Some studies will say
something is good for you.
486
00:21:53,166 --> 00:21:54,708
And then there'll be some
other studies that say,
487
00:21:54,833 --> 00:21:55,875
"It's not good for you."
488
00:21:56,000 --> 00:21:57,375
So, really we have
to think what,
489
00:21:57,500 --> 00:22:00,291
who is asking or who is
talking about the study?
490
00:22:00,416 --> 00:22:03,208
Because if the study is
going to help someone,
491
00:22:03,333 --> 00:22:05,833
it's very convenient for them
to pull out key points
492
00:22:05,958 --> 00:22:07,416
whereas resveratrol is healthy.
493
00:22:07,541 --> 00:22:09,458
Therefore,
resveratrol is in wine.
494
00:22:09,583 --> 00:22:12,708
Therefore, you need to drink
wine to get the resveratrol.
495
00:22:12,833 --> 00:22:16,333
Because then that can be
anti-aging and anti-cancerous.
496
00:22:16,875 --> 00:22:20,000
But I can find a study
that could say wine
497
00:22:20,125 --> 00:22:22,125
has a lot of sugar in it.
498
00:22:22,625 --> 00:22:25,750
If you consume wine, you're
going to raise your blood sugar.
499
00:22:25,875 --> 00:22:27,708
Raising your blood sugar
creates inflammation.
500
00:22:27,833 --> 00:22:32,166
Inflammation can create obesity
and other chronic illnesses.
501
00:22:32,291 --> 00:22:35,750
So, one little thing depending
on how you're looking at it
502
00:22:35,875 --> 00:22:37,875
and depending on
who's using that study,
503
00:22:38,000 --> 00:22:38,958
is going to make
a big difference.
504
00:22:39,083 --> 00:22:40,208
So, it's--
505
00:22:40,333 --> 00:22:43,000
it all goes back
to the reason the person
506
00:22:43,125 --> 00:22:45,291
is putting the study out and,
and what point
507
00:22:45,416 --> 00:22:48,041
are they trying to get
consumers to fall for
508
00:22:48,166 --> 00:22:49,333
if it benefits them.
509
00:22:49,458 --> 00:22:51,458
Food manufacturers discovered
510
00:22:51,583 --> 00:22:53,333
that when they can come up
511
00:22:53,458 --> 00:22:56,000
with a study to support
their product, their food,
512
00:22:56,125 --> 00:22:59,208
or their industry,
that that one study can lead
513
00:22:59,333 --> 00:23:01,125
to a billion dollar industry.
514
00:23:01,250 --> 00:23:03,125
I mean,
think back about oat bran.
515
00:23:03,250 --> 00:23:04,958
Back in the 90's,
maybe it was the late 80's.
516
00:23:05,083 --> 00:23:07,833
Oat bran appeared on everything
because a study came out
517
00:23:07,958 --> 00:23:10,125
and said that oat bran
reduced your cholesterol.
518
00:23:10,750 --> 00:23:13,833
You know, the truth is all
fibers reduce your cholesterol.
519
00:23:13,958 --> 00:23:16,375
So, to isolate oat meal
as kind of being the thing
520
00:23:16,500 --> 00:23:18,500
to eat more of to drop
your cholesterol level
521
00:23:18,625 --> 00:23:20,833
might be some okay advice,
but I don't think
522
00:23:20,958 --> 00:23:22,916
it's what people
really need to hear.
523
00:23:23,375 --> 00:23:26,041
Studies can be what
I call equivocal.
524
00:23:26,166 --> 00:23:28,375
So, for every research
that you show me
525
00:23:28,500 --> 00:23:30,125
that says a vitamin does this,
526
00:23:30,250 --> 00:23:31,791
I'll find one that
says it doesn't.
527
00:23:32,250 --> 00:23:33,833
Now, the goal
of the scientific community
528
00:23:33,958 --> 00:23:36,916
is over the course
of time to tip the balances
529
00:23:37,041 --> 00:23:38,625
heavily in one direction
or another.
530
00:23:38,750 --> 00:23:42,291
So, I think over time we can
say, "Yeah, this supplement
531
00:23:42,416 --> 00:23:44,166
does this
or that thing does that."
532
00:23:44,291 --> 00:23:46,250
And I would contend that
the vast majority of these
533
00:23:46,375 --> 00:23:48,416
food based studies
that we have coming out today,
534
00:23:48,541 --> 00:23:50,291
a lot of them
are just not accurate.
535
00:23:50,416 --> 00:23:52,083
You really have to look
at whose behind them.
536
00:23:52,208 --> 00:23:54,916
And so once again give
these studies time
537
00:23:55,041 --> 00:23:56,750
to kind of over
the course of time
538
00:23:56,875 --> 00:23:58,875
let you know what's real
and not. Just don't react
539
00:23:59,000 --> 00:24:01,500
and respond to a current study.
I think if you're doing that,
540
00:24:01,625 --> 00:24:04,083
you're going to responding
and reacting to things
all the time.
541
00:24:04,208 --> 00:24:06,583
[upbeat music]
542
00:24:06,708 --> 00:24:08,666
[Tom] Kurt Osburn
is an endurance athlete
543
00:24:08,791 --> 00:24:09,916
and fitness junkie.
544
00:24:11,291 --> 00:24:12,750
He is a two time Guinness
World Record holder.
545
00:24:13,375 --> 00:24:16,208
He is the first person
to wheelie across America
546
00:24:16,333 --> 00:24:18,625
with a total of 2900 miles.
547
00:24:19,166 --> 00:24:21,208
He rode from
the Santa Monica Pier
548
00:24:21,333 --> 00:24:23,166
to the Cocoa Beach
Pier in Florida.
549
00:24:23,708 --> 00:24:26,166
He first made
the record at age 29
550
00:24:26,500 --> 00:24:29,458
and just recently broke
his own record at age 49,
551
00:24:29,583 --> 00:24:30,625
with a faster time.
552
00:24:32,041 --> 00:24:34,333
Which goes to show you
that age is just a number.
553
00:24:34,833 --> 00:24:37,625
If anybody knows about
testing the limits of the body
554
00:24:37,750 --> 00:24:39,708
and the mind, it's Kurt.
555
00:24:40,375 --> 00:24:43,708
You know, it's frustrating
because I, I, I understand,
556
00:24:43,833 --> 00:24:47,041
I can see where people get upset
and, and, and get discouraged.
557
00:24:47,166 --> 00:24:50,000
Because there is so, the--
I think the biggest problem is
558
00:24:50,416 --> 00:24:52,125
there's almost
too much information.
559
00:24:52,250 --> 00:24:54,583
And you're just being fed
through this massive
560
00:24:54,708 --> 00:24:56,833
pipeline of all this stuff.
And you're trying to like,
561
00:24:56,958 --> 00:24:58,375
"Whoa, whoa, which way,
which way do I go,
562
00:24:58,500 --> 00:25:00,875
which way, you know, what do
I read?" You know, and
563
00:25:01,000 --> 00:25:02,375
I'm not here, you know,
I can say once again,
564
00:25:02,500 --> 00:25:04,458
I'm not a fitness guru,
I'm not a nutritionist,
565
00:25:04,583 --> 00:25:05,916
a doctor, a scientist.
566
00:25:06,041 --> 00:25:08,541
I'm just an average guy, okay?
567
00:25:08,666 --> 00:25:11,875
But I figured it out
on my own by reading.
568
00:25:12,000 --> 00:25:14,041
And, and,
and you got to question things
569
00:25:14,166 --> 00:25:17,041
and continue to read, okay?
knowledge is power,
570
00:25:17,166 --> 00:25:19,250
you know... [chuckles] I mean,
it's, it's that simple.
571
00:25:19,375 --> 00:25:20,833
[upbeat music]
572
00:25:20,958 --> 00:25:23,833
[Tom] Now, we come to the mother of all confusion:
573
00:25:23,958 --> 00:25:25,333
the fad diets.
574
00:25:27,416 --> 00:25:30,083
It seems like every week
a new diet comes out,
575
00:25:30,208 --> 00:25:31,166
or a new craze.
576
00:25:32,500 --> 00:25:35,833
You got keto,
intermitting fasting, juicing,
577
00:25:36,375 --> 00:25:39,166
super low calorie
or the HMR diet,
578
00:25:39,291 --> 00:25:42,250
and let's not forget
the infamous bacon diet.
579
00:25:42,833 --> 00:25:45,041
And even we once had
the cabbage soup diet,
580
00:25:45,166 --> 00:25:46,208
I actually tried that once.
581
00:25:47,625 --> 00:25:49,750
We've all seen these great
before and after photos,
582
00:25:50,208 --> 00:25:53,791
so these diets must work,
right, or do they?
583
00:25:55,791 --> 00:25:57,625
The reality about all
these different diets is
584
00:25:57,750 --> 00:25:59,416
they are just simply
not sustainable.
585
00:25:59,541 --> 00:26:01,541
I mean, the reality is that what
ever you do to lose weight
586
00:26:01,666 --> 00:26:04,041
is what you're going to have
to keep doing to keep it off.
587
00:26:04,166 --> 00:26:06,416
So, let me get this straight,
you're going to go no carb,
588
00:26:06,541 --> 00:26:07,958
you're are going to go
keto, or whatever.
589
00:26:08,083 --> 00:26:09,291
What you're saying to me is,
590
00:26:09,416 --> 00:26:11,083
"I plan on never eating
a potato again.
591
00:26:11,208 --> 00:26:12,708
I don't ever plan
on eating rice again."
592
00:26:12,833 --> 00:26:14,791
And that's why simply
put diets don't work.
593
00:26:14,916 --> 00:26:17,000
They are a temporary fix.
594
00:26:17,125 --> 00:26:18,875
They are not a long
term solution.
595
00:26:19,000 --> 00:26:20,291
But consider this for a moment.
596
00:26:20,416 --> 00:26:22,291
How many people will
start a diet
597
00:26:22,416 --> 00:26:23,833
by giving up
all they are favorite foods.
598
00:26:23,958 --> 00:26:25,000
Like no more red meat.
599
00:26:25,125 --> 00:26:26,416
No more fried food.
600
00:26:26,541 --> 00:26:28,041
No more eating out.
They are going to do
601
00:26:28,166 --> 00:26:29,875
great for a couple of weeks,
right?
602
00:26:30,000 --> 00:26:33,000
But listen, it's been estimated
that for every ten pounds
603
00:26:33,125 --> 00:26:36,208
you lose on a really
strict diet, four,
604
00:26:36,333 --> 00:26:38,416
at least four of it
can come out of muscle.
605
00:26:38,541 --> 00:26:39,708
If we look at this chart,
606
00:26:39,833 --> 00:26:41,958
we see this lady's
about 120 pounds.
607
00:26:42,083 --> 00:26:43,458
She's 25% body fat.
608
00:26:43,583 --> 00:26:44,875
She's completely normal.
609
00:26:45,250 --> 00:26:46,875
Now, she overeats
for whatever reason
610
00:26:47,000 --> 00:26:49,500
and let's just say
she gains 20 pounds.
611
00:26:49,625 --> 00:26:52,833
That fat sits on top of the fat
she had before gained it.
612
00:26:53,333 --> 00:26:56,791
Now, let's just say that she's
at 140 and she wants to do
613
00:26:56,916 --> 00:26:59,125
whatever it takes to get
the weight off fast.
614
00:26:59,250 --> 00:27:00,625
So, what she's going
to do right now is she's
615
00:27:00,750 --> 00:27:02,166
going to under eat.
She's going to cut out
616
00:27:02,291 --> 00:27:03,500
her carbs. She's going to eat
617
00:27:03,625 --> 00:27:04,958
a really low calorie diet
618
00:27:05,083 --> 00:27:06,750
in an effort to lose
the weight fast.
619
00:27:06,875 --> 00:27:09,916
But listen, if her eating
is not sufficient
620
00:27:10,041 --> 00:27:11,666
to sustain her muscle,
621
00:27:12,083 --> 00:27:14,208
then while she's losing weight,
622
00:27:14,333 --> 00:27:16,208
some of it is coming out of fat,
623
00:27:16,541 --> 00:27:18,416
and some of it
is coming out of muscle.
624
00:27:18,791 --> 00:27:20,333
Now, she, she's not going
to notice any of this
625
00:27:20,458 --> 00:27:21,833
is happening to her, right?
626
00:27:21,958 --> 00:27:23,333
So, at the end
of the day what happens is
627
00:27:23,458 --> 00:27:24,666
she hops up on a scale.
628
00:27:24,791 --> 00:27:26,166
She loses 20 pounds.
629
00:27:26,291 --> 00:27:28,541
The scale tells her
she was successful.
630
00:27:28,666 --> 00:27:31,833
But let me ask you something,
was she really successful?
631
00:27:31,958 --> 00:27:34,500
So, as you can see in this
chart, she's kept some fat
632
00:27:34,625 --> 00:27:37,833
from the last diet, right?
And she's lost some muscle.
633
00:27:37,958 --> 00:27:40,291
So, when she gets back down
to 120 and goes to diet again,
634
00:27:40,416 --> 00:27:42,333
she's actually fatter
at this 120
635
00:27:42,458 --> 00:27:44,333
than she was last time
she was 120.
636
00:27:44,750 --> 00:27:46,333
Now look, if I timespan a period
637
00:27:46,458 --> 00:27:48,000
of say eight years or ten years
638
00:27:48,125 --> 00:27:50,666
of this unorthodox on a diet,
off a diet,
639
00:27:50,791 --> 00:27:53,458
if we could get her
back down to 120,
640
00:27:53,583 --> 00:27:57,250
she'd no longer be 25% body
fat, she would now be 40.
641
00:27:57,666 --> 00:27:59,166
You see because every time
she's dieting,
642
00:27:59,291 --> 00:28:02,541
she's retaining some fat
while she's losing some muscle.
643
00:28:03,000 --> 00:28:05,708
And what that means now is her
metabolic rate slowed down.
644
00:28:06,166 --> 00:28:07,750
You know, if she eats
the same number of calories
645
00:28:07,875 --> 00:28:09,666
she used to at 120,
this girl is gaining
646
00:28:09,791 --> 00:28:11,375
ten pounds a year
every year thereafter
647
00:28:11,500 --> 00:28:12,958
just by eating
the same amount of food.
648
00:28:13,458 --> 00:28:15,291
And again,
it comes back to that thing,
649
00:28:15,416 --> 00:28:17,250
where a lot of people would say,
"Well, if she just exercised
650
00:28:17,375 --> 00:28:19,500
she would've kept the muscle,"
and I would say, "No.
651
00:28:19,625 --> 00:28:23,000
If she wasn't eating enough
to sustain her muscle as it was
652
00:28:23,125 --> 00:28:26,208
and she's working out, she's
actually burning more muscle."
653
00:28:26,666 --> 00:28:29,250
And so you see at the end of
the day so many of these diets
654
00:28:29,375 --> 00:28:32,291
aren't really sustaining
your muscle.
655
00:28:32,416 --> 00:28:34,750
A lot of them are going
to cause you to lose the muscle.
656
00:28:34,875 --> 00:28:37,166
Now, what happens is
your metabolic rate slows down.
657
00:28:37,291 --> 00:28:39,666
You eat the same amount
you used to and suddenly
you're getting heavier.
658
00:28:39,791 --> 00:28:42,000
And I think the big problem
with so many diets
659
00:28:42,125 --> 00:28:44,125
is you ultimately
become a hope seeker.
660
00:28:44,250 --> 00:28:45,666
And so what's happening now?
661
00:28:45,791 --> 00:28:48,083
She's going on to the next
diet and the next diet.
662
00:28:48,208 --> 00:28:50,208
All this craziness has to stop.
663
00:28:50,333 --> 00:28:52,708
And it really has to begin with
a sustainable way of eating
664
00:28:52,833 --> 00:28:54,791
that you know that you can
do the rest of your life.
665
00:28:54,916 --> 00:28:58,333
Well, anytime you,
you go on a diet,
666
00:28:58,458 --> 00:29:00,708
I believe fundamentally
they don't work.
667
00:29:00,833 --> 00:29:04,375
If you're going to end up
losing lean muscle tissue,
668
00:29:04,500 --> 00:29:07,083
you're going to end up
losing your ability
669
00:29:07,208 --> 00:29:09,291
to burn fat efficiently.
670
00:29:09,416 --> 00:29:11,458
I mean,
it's pretty much that simple.
671
00:29:11,583 --> 00:29:14,916
Uh, and, and, and so,
it's a vicious cycle.
672
00:29:15,041 --> 00:29:20,250
So, if there's a, a,
a dieter that were to go
to extreme dieting
673
00:29:20,375 --> 00:29:23,583
or extreme exercising,
coupled with extreme dieting,
674
00:29:23,708 --> 00:29:25,250
and let's say they lose,
675
00:29:25,375 --> 00:29:28,541
you know, a pretty
sizable amount of weight,
676
00:29:28,958 --> 00:29:33,541
Their rebound is so severe
that they gain that weight back
677
00:29:33,666 --> 00:29:37,625
and typically most times
they are, they are actually
a fatter version
678
00:29:37,750 --> 00:29:40,125
of the same weight because
of the loss of lean muscle
679
00:29:40,250 --> 00:29:42,791
and that cycle just repeating
and repeating itself
680
00:29:42,916 --> 00:29:44,625
over, over--
sometimes over a generation.
681
00:29:44,750 --> 00:29:47,625
[upbeat music]
682
00:29:47,750 --> 00:29:49,625
[Tom] Mike Ryan
is a celebrity trainer,
683
00:29:49,750 --> 00:29:51,833
fitness model and bodybuilder.
684
00:29:52,625 --> 00:29:54,791
When Hollywood A listers
want to chisel their body
685
00:29:54,916 --> 00:29:57,208
for an upcoming role,
they call Mike.
686
00:29:57,833 --> 00:29:59,708
Over the years,
he has been featured
687
00:29:59,833 --> 00:30:03,750
on many bodybuilding
magazines and is the go to guy
688
00:30:03,875 --> 00:30:06,458
if you want to build a strong,
muscular physique.
689
00:30:07,166 --> 00:30:09,333
He also managed
and is the ambassador
690
00:30:09,458 --> 00:30:11,041
for the Mecca of Bodybuilding,
691
00:30:11,916 --> 00:30:14,000
Gold's Gym, Venice California.
692
00:30:14,416 --> 00:30:17,125
Mike is living proof
that you can have a muscular,
693
00:30:17,250 --> 00:30:20,666
ripped body
after 50 or at any age.
694
00:30:21,541 --> 00:30:23,083
[Mike] I think all these diets,
although they are good
695
00:30:23,208 --> 00:30:25,541
in the beginning,
over a long time,
696
00:30:25,666 --> 00:30:26,958
I think they are very damaging.
697
00:30:27,083 --> 00:30:29,083
And, and diets are,
diets are what they are.
698
00:30:29,208 --> 00:30:30,791
I mean what is a,
what is a diet? A diet is
699
00:30:30,916 --> 00:30:33,333
a short term to get
your body to, uh, respond.
700
00:30:33,458 --> 00:30:35,250
When you look at all
these success stories,
701
00:30:35,375 --> 00:30:36,916
you know what I mean, whatever,
its biggest loose
702
00:30:37,041 --> 00:30:38,916
or whatever, you take these
people and you put them
703
00:30:39,041 --> 00:30:40,916
in a perfect environment,
and you deny them foods.
704
00:30:41,041 --> 00:30:41,875
Of course they are going
to lose weight.
705
00:30:42,000 --> 00:30:43,583
What happens a month from now?
706
00:30:43,708 --> 00:30:45,083
A year from now,
five years from now?
707
00:30:45,208 --> 00:30:46,916
That's why fad diets don't work
708
00:30:47,041 --> 00:30:48,333
because there's no patience.
709
00:30:48,458 --> 00:30:49,833
People want
an immediate response,
710
00:30:49,958 --> 00:30:51,458
and it doesn't work that way.
711
00:30:51,583 --> 00:30:53,250
All these diets seem to work.
712
00:30:53,375 --> 00:30:56,250
Many people do lose
weight initially.
713
00:30:56,875 --> 00:31:00,666
But the problem long term...
I have not seen a lot of people
714
00:31:00,791 --> 00:31:03,166
be successful on these meal
plans or these diets.
715
00:31:03,291 --> 00:31:04,791
And the reason why, one, keto.
716
00:31:04,916 --> 00:31:06,625
I mean, okay,
the first time you decide
717
00:31:06,750 --> 00:31:09,291
to have an adult beverage,
or the first time you decide
718
00:31:09,416 --> 00:31:11,791
to have a little bit
of maybe that potato
719
00:31:11,916 --> 00:31:13,541
or that pasta
your friend is having.
720
00:31:13,958 --> 00:31:17,166
Or it's somebody's birthday,
and you just can't stand it.
721
00:31:17,291 --> 00:31:18,541
Or you go to Mexican food.
722
00:31:18,666 --> 00:31:20,708
And you think you can just
have the fajitas.
723
00:31:20,833 --> 00:31:22,333
But people are doing margaritas
724
00:31:22,458 --> 00:31:23,708
and there's the chips and salsa.
725
00:31:23,833 --> 00:31:26,250
I mean, that is pretty hard.
726
00:31:26,375 --> 00:31:28,666
And many people are
failing at that diet
727
00:31:28,791 --> 00:31:31,000
just because of that.
It's really hard long term.
728
00:31:31,125 --> 00:31:33,125
And who wants to live like that?
I mean... [chuckles]
729
00:31:33,250 --> 00:31:35,791
...that's a hard way to,
to live the rest of your life.
730
00:31:35,916 --> 00:31:39,000
And then, every day I hear
about intermittent fasting.
731
00:31:39,125 --> 00:31:41,416
But long term, to be
doing intermittent fasting,
732
00:31:41,541 --> 00:31:43,541
to me is just slowing
down your metabolism.
733
00:31:43,666 --> 00:31:45,875
By not eating
you're not fueling your body.
734
00:31:46,000 --> 00:31:47,583
So, now your metabolism
is shutting down.
735
00:31:47,708 --> 00:31:49,666
And now what kind
of weight are you losing?
736
00:31:49,791 --> 00:31:51,458
Intermittent fasting is
actually setting you up
737
00:31:51,583 --> 00:31:53,708
to lose lean muscle, I mean
muscle mass, which is more
738
00:31:53,833 --> 00:31:55,833
metabolically active
than the fat and the water.
739
00:31:55,958 --> 00:31:57,333
And when people start
getting hungry,
740
00:31:57,458 --> 00:31:58,708
the first two weeks
is probably okay,
741
00:31:58,833 --> 00:32:00,250
but once you get hungry,
you just
742
00:32:00,375 --> 00:32:01,916
all of a sudden set a whole
bunch of demons loose.
743
00:32:02,041 --> 00:32:03,666
Where now you're having
cravings, and now you can't
744
00:32:03,791 --> 00:32:05,458
even sleep at night
without thinking
745
00:32:05,583 --> 00:32:07,000
that you need some kind of food.
746
00:32:07,125 --> 00:32:09,583
And that in itself is,
A, not healthy but B,
747
00:32:09,708 --> 00:32:11,000
is setting you up for failure.
748
00:32:11,125 --> 00:32:12,416
Yeah, one thing I should mention
749
00:32:12,541 --> 00:32:14,208
that's highly inflammatory
750
00:32:14,333 --> 00:32:17,166
is ketogenic diets
and very low carb diets.
751
00:32:17,541 --> 00:32:19,916
What happens when you eat
no carbs and remember
752
00:32:20,041 --> 00:32:22,583
we hear the word ketoacidosis,
right?
753
00:32:22,708 --> 00:32:25,416
The human bloodstream
can never become acidic.
754
00:32:25,541 --> 00:32:27,666
It cannot or you die.
So, you have what's called
755
00:32:27,791 --> 00:32:29,708
the pH base
balance of the blood.
756
00:32:29,833 --> 00:32:31,125
If it gets too acidic, you die.
757
00:32:31,250 --> 00:32:32,625
If it gets too alkaline,
you die.
758
00:32:32,750 --> 00:32:35,291
So, the body has to keep
the pH base balance
759
00:32:35,416 --> 00:32:36,708
within its normal parameter.
760
00:32:36,833 --> 00:32:38,041
Let's just call it a seven.
761
00:32:38,541 --> 00:32:41,125
So, when you're eating
no carbs what happens
762
00:32:41,250 --> 00:32:42,625
is you become more acidic.
763
00:32:42,750 --> 00:32:45,000
You start moving
into ketoacidosis,
764
00:32:45,125 --> 00:32:47,625
and just the word acidosis
tells you, it's acidic.
765
00:32:48,333 --> 00:32:50,375
As the body becomes acidic,
766
00:32:51,041 --> 00:32:53,458
the bloodstream cannot
let that happen.
767
00:32:53,916 --> 00:32:56,791
So, what it does,
it attempts to buffer the blood
768
00:32:56,916 --> 00:32:59,208
by drawing calcium
ions out of the bone.
769
00:32:59,666 --> 00:33:01,916
And as you're losing bone,
you're going to become
770
00:33:02,041 --> 00:33:04,125
more osteoporotic later in life.
771
00:33:04,250 --> 00:33:06,916
And so what happens under
these cases of inflammation
772
00:33:07,041 --> 00:33:09,708
is you cause the future
risk of more disease.
773
00:33:09,833 --> 00:33:11,291
Hardening of the arteries,
right?
774
00:33:11,416 --> 00:33:14,541
Higher blood pressure
and again loss of bone.
775
00:33:14,666 --> 00:33:18,125
I think what you have
going back for many years
776
00:33:18,250 --> 00:33:20,416
is what I call
fitness fat fraud.
777
00:33:20,875 --> 00:33:23,000
A lot of things that would
promise you everything
778
00:33:23,125 --> 00:33:25,083
and maybe deliver very little.
779
00:33:25,500 --> 00:33:28,875
Uh, a better place for me
to go is to let you know
780
00:33:29,000 --> 00:33:31,875
that I, I grew up with a mom
that was a founding member
781
00:33:32,000 --> 00:33:33,958
of Overeaters Anonymous.
782
00:33:34,083 --> 00:33:36,416
My mom's in her 80s now,
but she's struggled
783
00:33:36,541 --> 00:33:38,708
with weight control
issues from the time
784
00:33:38,833 --> 00:33:40,416
she was basically a child.
785
00:33:40,916 --> 00:33:44,500
And so that was quite a strain
786
00:33:44,625 --> 00:33:49,583
because being a boy
of eight, ten, 11, 12,
787
00:33:50,041 --> 00:33:52,166
back then they didn't
use the word obese,
788
00:33:52,291 --> 00:33:54,375
but my mom was definitely obese.
789
00:33:54,500 --> 00:33:59,750
And people could be a little
insensitive then and even now.
790
00:34:00,250 --> 00:34:03,416
And so we go to eat
somewhere for example,
791
00:34:03,541 --> 00:34:07,750
and someone might say
something that wasn't very kind,
792
00:34:07,875 --> 00:34:10,958
and people like my mom
would do one of two things.
793
00:34:11,083 --> 00:34:13,291
They would deaf ear it,
like they didn't hear it
794
00:34:13,416 --> 00:34:15,000
when they obviously heard it.
795
00:34:15,125 --> 00:34:17,208
Or they would chuckle,
"Oh, it's funny."
796
00:34:17,333 --> 00:34:19,250
But the last thing it was,
was funny.
797
00:34:19,750 --> 00:34:21,333
And so she hold it in,
798
00:34:21,916 --> 00:34:26,125
and then when we get home
though it, it sat in her heart
799
00:34:26,250 --> 00:34:29,291
where the floodgates of emotion
would be rather intense.
800
00:34:29,416 --> 00:34:30,583
My mom would do things,
801
00:34:30,708 --> 00:34:33,125
she'd be afraid
to handle fatty meats
802
00:34:33,250 --> 00:34:34,625
so she'd wear rubber gloves.
803
00:34:34,750 --> 00:34:37,000
Worried that the fat
would get into her skin.
804
00:34:37,125 --> 00:34:41,208
She would do diets that were
three, four, 500 calorie-a-day.
805
00:34:41,333 --> 00:34:43,750
I'd witness her
starving herself.
806
00:34:43,875 --> 00:34:47,125
She'd go to a doctor
and he'd prescribe diet pills
807
00:34:47,250 --> 00:34:49,833
that were definitely
not healthy for my mom.
808
00:34:49,958 --> 00:34:53,958
Just like most people
they did like my mom.
809
00:34:54,083 --> 00:34:57,375
They inherently believed
that calories are bad.
810
00:34:57,500 --> 00:34:59,916
An appetite is bad.
So, what are they going to do?
811
00:35:00,041 --> 00:35:01,625
They are going to starve
themselves or they're going
812
00:35:01,750 --> 00:35:04,666
to cut out
entire categories of food
813
00:35:04,791 --> 00:35:06,458
in an effort to try
to lose weight.
814
00:35:06,583 --> 00:35:09,333
And typically
for most of those people
815
00:35:09,458 --> 00:35:10,750
there's such a strong rebound.
816
00:35:10,875 --> 00:35:13,000
They don't understand
the physiological aspects
817
00:35:13,125 --> 00:35:15,416
of what that's doing
to their bodies,
818
00:35:15,541 --> 00:35:19,083
and in most cases,
to their minds too.
819
00:35:19,208 --> 00:35:21,250
You know,
I've been around since the 70s,
820
00:35:21,375 --> 00:35:23,000
and I've seen all
the gadgets out there,
821
00:35:23,125 --> 00:35:24,750
and you know what?
They made millions of dollars
822
00:35:24,875 --> 00:35:28,500
of selling all these crazy
gizmos and people bought it.
823
00:35:28,625 --> 00:35:30,291
Once again it goes back
to what I said before.
824
00:35:30,416 --> 00:35:32,708
They are looking
for the quick fix, okay?
825
00:35:32,833 --> 00:35:34,833
They got the this,
the ab this, the ab that.
826
00:35:34,958 --> 00:35:36,500
All this nonsense, okay.
827
00:35:38,500 --> 00:35:41,458
Where, I-- and it's, and it's
sad that the American public
believes into it,
828
00:35:41,583 --> 00:35:43,041
and they buy into that nonsense.
829
00:35:43,625 --> 00:35:45,750
The bottom line
is can you sustain
830
00:35:45,875 --> 00:35:48,250
that diet your whole
entire life?
831
00:35:49,000 --> 00:35:51,083
Some people can.
Most people can't.
832
00:35:51,583 --> 00:35:53,708
You know, I don't think
too many people talk
833
00:35:53,833 --> 00:35:56,791
about the dangers
of super rapid weight loss.
834
00:35:56,916 --> 00:35:58,750
What you discover
if you look at the research
835
00:35:58,875 --> 00:36:00,875
is you see a lot
of very obese people
836
00:36:01,000 --> 00:36:02,750
end up losing their gallbladder.
837
00:36:02,875 --> 00:36:06,791
And what happens is there's
such a inundation of fat cells
838
00:36:06,916 --> 00:36:10,125
you know, or not fat cells, the
fat going through the system,
839
00:36:10,250 --> 00:36:12,250
that it literally
destroys the gallbladder.
840
00:36:12,375 --> 00:36:14,666
If you are losing fat so quick,
so f-- so quick
841
00:36:14,791 --> 00:36:18,125
and you want to keep losing,
losing fat, you're actually
damaging
842
00:36:18,250 --> 00:36:19,750
what your goal is,
what your physique is.
843
00:36:19,875 --> 00:36:21,666
You're going to, you're
going to lose your muscle.
844
00:36:21,791 --> 00:36:23,166
You're going to probably
dehydrate yourself.
845
00:36:23,291 --> 00:36:24,625
You're going to sap all
your energy. You're going
846
00:36:24,750 --> 00:36:26,291
to definitely take
the water out of your body.
847
00:36:26,416 --> 00:36:30,166
To burn a pound of fat,
you have to burn 3500 calories.
848
00:36:30,750 --> 00:36:31,833
So, think about that.
849
00:36:31,958 --> 00:36:33,416
People that are trying to lose,
850
00:36:34,000 --> 00:36:35,708
let's say ten pounds
of fat a week.
851
00:36:36,208 --> 00:36:37,541
How are they going to do that?
852
00:36:38,333 --> 00:36:41,458
3500 times ten, 35,000 calories.
853
00:36:41,583 --> 00:36:43,958
How are they going to do that
in, in seven days?
854
00:36:44,083 --> 00:36:45,250
It's just not going to happen.
855
00:36:45,666 --> 00:36:47,791
So, realistically,
people need to realize
856
00:36:47,916 --> 00:36:50,166
3500 calories a pound a week,
857
00:36:50,291 --> 00:36:52,916
that's about 500 calorie
deficit a day.
858
00:36:53,625 --> 00:36:56,250
So, when you really do the math
to it you can understand
859
00:36:56,375 --> 00:36:59,708
that working harder is really
not going to benefit you more.
860
00:36:59,833 --> 00:37:02,541
And, and thinking about it,
like anorexics.
861
00:37:02,666 --> 00:37:06,958
Uh, anorexics are--
everyone looks at them,
and they look like a skeleton,
862
00:37:07,083 --> 00:37:08,541
and they say,
"Oh, my gosh, they are so thin."
863
00:37:08,666 --> 00:37:10,083
But if-- when you do
the body comp on
864
00:37:10,208 --> 00:37:13,125
someone that's anorexic,
really they have 50% fat.
865
00:37:13,250 --> 00:37:15,000
I mean that's almost obese.
866
00:37:15,125 --> 00:37:16,791
And the reason
why is because again,
867
00:37:16,916 --> 00:37:19,250
their body will only
get rid of some fat
868
00:37:19,375 --> 00:37:21,875
and then what goes after that
is all lean muscle tissue.
869
00:37:22,000 --> 00:37:24,583
They start burning muscle
and holding fat,
870
00:37:24,708 --> 00:37:27,958
and that would be a terrible
way to try to lose weight.
871
00:37:28,083 --> 00:37:30,708
[upbeat music]
872
00:37:30,833 --> 00:37:33,875
[Tom] Okay, we've been going
through this diet confusion.
873
00:37:34,625 --> 00:37:36,541
So, now,
let's just cut to the chase.
874
00:37:36,958 --> 00:37:38,583
What is the healthy, safe,
875
00:37:38,708 --> 00:37:40,541
and sustainable way
to lose weight?
876
00:37:41,000 --> 00:37:44,375
The way that I can keep it off
and not yo-yo diet
877
00:37:44,500 --> 00:37:46,041
and gain it all back and more.
878
00:37:46,666 --> 00:37:49,000
Well, the answer will shock you.
879
00:37:49,583 --> 00:37:52,666
The answer is simple and
it has been around for years.
880
00:37:53,250 --> 00:37:55,583
I didn't say it's easy,
I said simple.
881
00:37:55,708 --> 00:37:59,416
And because of that the diet
industry tries to confuse you,
882
00:37:59,541 --> 00:38:00,791
just to make money.
883
00:38:00,916 --> 00:38:02,750
They can't make
money off of the truth.
884
00:38:03,500 --> 00:38:04,416
And here is the truth.
885
00:38:07,541 --> 00:38:10,291
In 40 years, I've watched
every diet come and go.
886
00:38:10,416 --> 00:38:12,416
I watched the Scarsdale
diet come and go,
887
00:38:12,541 --> 00:38:14,041
the Pritikin, the Zone.
888
00:38:14,166 --> 00:38:16,166
Atkins has come
and gone several times.
889
00:38:16,291 --> 00:38:18,375
Now, it's paleo then it's keto.
890
00:38:18,500 --> 00:38:21,916
Then it's, uh, you know, uh,
count your macros.
891
00:38:22,041 --> 00:38:25,541
The reality of it all folks
is at the bottom of it
892
00:38:25,666 --> 00:38:29,500
you have to ask yourself, is
what you're doing sustainable?
893
00:38:29,958 --> 00:38:31,625
Because if it's not,
you're not going to be able
894
00:38:31,750 --> 00:38:33,000
to keep the weight off.
895
00:38:33,125 --> 00:38:34,791
And so what you have
to understand is that
896
00:38:34,916 --> 00:38:38,041
truly long-term success
comes from a change
897
00:38:38,166 --> 00:38:40,625
in a, a lifestyle, right?
898
00:38:40,750 --> 00:38:43,458
That you start making more
positive food selections
in a way
899
00:38:43,583 --> 00:38:45,083
that you know is sustainable.
900
00:38:45,208 --> 00:38:46,833
But in the world of dieting,
it's all about
901
00:38:46,958 --> 00:38:48,750
these strong hard parameters
902
00:38:48,875 --> 00:38:50,625
that you can't violate
or you fail.
903
00:38:50,750 --> 00:38:52,875
But consider the impact of this,
904
00:38:53,500 --> 00:38:57,375
small changes,
so long as they are sustainable,
905
00:38:57,916 --> 00:39:00,083
create massive results
over the course of time.
906
00:39:00,541 --> 00:39:02,375
So, if you really want
to have successful weight loss,
907
00:39:02,500 --> 00:39:05,125
what you're going to have
to do is make changes
to your behaviors
908
00:39:05,250 --> 00:39:06,833
because that's where
the real problem begins.
909
00:39:06,958 --> 00:39:08,958
Your weight was really
never the issue.
910
00:39:09,083 --> 00:39:11,125
The issue was
your choices and decisions.
911
00:39:11,250 --> 00:39:15,083
The point is everyone
needs to figure out
912
00:39:15,208 --> 00:39:17,416
that this isn't
just for six weeks.
913
00:39:17,541 --> 00:39:19,750
This isn't just because you're
going to a family reunion.
914
00:39:19,875 --> 00:39:21,958
This isn't just
because you're going to go
915
00:39:22,083 --> 00:39:24,083
to some high school reunion.
916
00:39:24,208 --> 00:39:26,208
This is a lifestyle change.
Meaning,
917
00:39:26,333 --> 00:39:30,166
it is a slower process,
but it's a permanent process.
918
00:39:30,291 --> 00:39:32,833
And these changes
become permanent.
919
00:39:32,958 --> 00:39:35,166
So, they can't expect
to be changing
920
00:39:35,291 --> 00:39:38,250
all their lifestyle
in three days.
921
00:39:38,375 --> 00:39:39,875
They have to be patient with
themselves. You're going
922
00:39:40,000 --> 00:39:41,666
to have good days and you're
going to have bad days,
923
00:39:41,791 --> 00:39:43,666
but in the end it gets
easier and easier.
924
00:39:43,791 --> 00:39:46,583
Well... [sighs] you know, if,
if the goal
925
00:39:46,708 --> 00:39:50,416
is to lose fat while maintaining
926
00:39:50,541 --> 00:39:54,250
or increasing in lean muscle,
then it's going to be done
927
00:39:54,375 --> 00:39:57,375
through food and, and exercise.
928
00:39:57,791 --> 00:40:00,500
You're going to have
to exercise your body properly.
929
00:40:00,625 --> 00:40:02,916
And you have to eat
to feed the muscle.
930
00:40:03,041 --> 00:40:05,333
You are going to have
to eat to starve the fat.
931
00:40:05,458 --> 00:40:08,500
You're going to have to eat
and use food, real food,
932
00:40:08,625 --> 00:40:12,458
to basically ignite
your own body's ability
933
00:40:12,583 --> 00:40:13,583
to lose weight properly.
934
00:40:14,916 --> 00:40:17,708
And so ideally in,
in your dietary requirements,
935
00:40:17,833 --> 00:40:20,041
you, you want to stay away
from processed foods,
936
00:40:20,166 --> 00:40:22,750
you want to try and get
the best foods as possible.
937
00:40:22,875 --> 00:40:26,291
Just basically how they were
made, how food was made,
938
00:40:26,416 --> 00:40:27,958
that's how you want to eat them,
you want to eat them raw,
939
00:40:28,083 --> 00:40:29,708
organic,
those are the best types.
940
00:40:29,833 --> 00:40:31,916
[Roxanne] I have a saying,
"If God made it, it's good.
941
00:40:32,041 --> 00:40:33,250
If man made it it's bad."
942
00:40:33,375 --> 00:40:34,708
Man processes food,
943
00:40:34,833 --> 00:40:36,666
puts it in a box,
in a can, in a bar
944
00:40:36,791 --> 00:40:38,208
that generally your body,
945
00:40:38,333 --> 00:40:40,916
I don't see how your body
identifies that as food.
946
00:40:41,458 --> 00:40:45,208
Real food I say if it flies,
if it runs, if it grows,
947
00:40:45,625 --> 00:40:48,041
that's real food.
And by eating those foods,
948
00:40:48,166 --> 00:40:49,791
it has phytonutrients and fiber
949
00:40:49,916 --> 00:40:52,458
and all kinds of things
in it that as you eat them,
950
00:40:52,583 --> 00:40:54,000
they are helping your body.
951
00:40:54,125 --> 00:40:55,916
It speeds your metabolism.
952
00:40:56,041 --> 00:41:00,208
It feed your cells and it...
is probably the best thing
953
00:41:00,333 --> 00:41:03,291
for people to do
for permanent weight loss
and long-term health.
954
00:41:03,416 --> 00:41:05,625
So, when you eat,
it's not just like as we talked
955
00:41:05,750 --> 00:41:07,458
about or as, as you heard it
in the past.
956
00:41:07,583 --> 00:41:10,541
It's you want to eat proteins,
carbs and fats
957
00:41:10,666 --> 00:41:12,375
because without one
or the other,
958
00:41:12,500 --> 00:41:14,083
you don't want spike in your
insulin, you don't want
959
00:41:14,208 --> 00:41:16,208
a drop in your insulin. That's,
that's what kind of causes
960
00:41:16,333 --> 00:41:18,541
your body to go haywire
and that's when you get
cravings.
961
00:41:18,666 --> 00:41:21,500
That's when your body will,
will, uh, stop burning the fat
962
00:41:21,625 --> 00:41:23,666
that you want, to,
to burn fat efficiently.
963
00:41:23,791 --> 00:41:28,041
So, eat meals that are protein,
carb and fat rich.
964
00:41:28,166 --> 00:41:30,000
You know, that's,
that's what your body wants.
965
00:41:30,125 --> 00:41:32,916
So, a healthy balanced
meal is a protein,
966
00:41:33,666 --> 00:41:37,500
a carbohydrate and fibrous carbs
which would be vegetables.
967
00:41:37,625 --> 00:41:40,041
Now the reason why protein
is real important to even have
968
00:41:40,166 --> 00:41:41,958
with vegetables
because I know many people
969
00:41:42,083 --> 00:41:43,666
that just have like
a salad or vegetables,
970
00:41:43,791 --> 00:41:45,541
but you need to have
a protein with it
971
00:41:45,666 --> 00:41:48,583
because the protein
buffers the response
972
00:41:48,708 --> 00:41:50,208
of glucose rising
in your system.
973
00:41:50,333 --> 00:41:52,333
Everything you eat whether
it's a piece of broccoli
974
00:41:52,458 --> 00:41:54,958
or it's rice
or vegetables and fruit,
975
00:41:55,083 --> 00:41:57,166
everything you eat
turns into glucose.
976
00:41:57,291 --> 00:42:00,500
Some foods, you know, turn
to glucose a little bit quicker
977
00:42:00,625 --> 00:42:02,666
but if you have protein
combined with it,
978
00:42:02,791 --> 00:42:05,250
that combination of protein
and vegetables
979
00:42:05,375 --> 00:42:08,375
slows down the glucose
in the system.
980
00:42:08,500 --> 00:42:10,000
So, it drips glucose
in your system
981
00:42:10,125 --> 00:42:11,958
preventing that spike
that we don't want.
982
00:42:12,083 --> 00:42:14,458
And so the combination
of food is really critical.
983
00:42:14,583 --> 00:42:16,416
You don't want to have
your vegetables
984
00:42:16,541 --> 00:42:18,791
and then an hour later have
your protein and then maybe,
985
00:42:18,916 --> 00:42:21,000
you know, you really need
to eat them combined,
986
00:42:21,125 --> 00:42:22,166
that is the best way.
987
00:42:22,291 --> 00:42:24,083
Look, in my world, the glycemic
988
00:42:24,208 --> 00:42:25,791
index of foods is important
989
00:42:25,916 --> 00:42:28,208
for diabetics,
but it's not really something
990
00:42:28,333 --> 00:42:29,791
that we have to pay
close attention to
991
00:42:29,916 --> 00:42:32,500
for the average person
or the person that works out.
992
00:42:32,625 --> 00:42:35,500
And the reason is when they did
the glycemic index of foods
993
00:42:35,625 --> 00:42:38,791
they were rating foods based
on how fast they break down
994
00:42:38,916 --> 00:42:40,583
and enter the system as a sugar.
995
00:42:40,708 --> 00:42:42,583
That's very important
to know for diabetics
996
00:42:43,041 --> 00:42:45,083
but I think people
take the glycemic index
997
00:42:45,208 --> 00:42:47,750
and, and try to apply it
to everybody and let me
share with you
998
00:42:47,875 --> 00:42:50,500
why it doesn't really matter
so much in the way that we eat.
999
00:42:50,958 --> 00:42:53,791
What I'm proposing is that
you always eat a good protein
1000
00:42:53,916 --> 00:42:56,041
with a good carb
and some veggies.
1001
00:42:56,625 --> 00:42:59,125
The glycemic index
rating was based
1002
00:42:59,250 --> 00:43:01,708
on eating the carbohydrate
by itself.
1003
00:43:02,333 --> 00:43:04,458
However, let's say white bread
1004
00:43:04,583 --> 00:43:06,208
was the highest
on the glycemic index.
1005
00:43:06,333 --> 00:43:08,666
Do you realize that the moment
you spread butter on it,
1006
00:43:08,791 --> 00:43:11,333
the glycemic index drops
very significantly.
1007
00:43:11,458 --> 00:43:14,583
Because the fat slows down
the entry rate of the flower.
1008
00:43:14,708 --> 00:43:17,958
So, you see once you get into
eating natural wholesome foods
1009
00:43:18,083 --> 00:43:20,666
with a good protein and
a good carb and a little veggie,
1010
00:43:20,791 --> 00:43:24,166
the glycemic index is much
lower, even if you eat a potato
1011
00:43:24,291 --> 00:43:26,541
because the protein
and the veggie slows down
1012
00:43:26,666 --> 00:43:28,708
the glycemic index
or the entry rate of that
1013
00:43:28,833 --> 00:43:30,125
potato into the bloodstream.
1014
00:43:30,250 --> 00:43:32,083
The whole premise
behind small meals
1015
00:43:32,208 --> 00:43:35,250
throughout the day is
to constantly feed your body.
1016
00:43:35,375 --> 00:43:37,500
So, you don't want to get hungry
because when you get hungry
1017
00:43:37,625 --> 00:43:41,125
adverse effects happen.
The fat burning process
1018
00:43:41,250 --> 00:43:43,375
slows down
and sometimes can stop.
1019
00:43:43,500 --> 00:43:45,791
So, you want to constantly feed.
Your body's like,
it's like an oven.
1020
00:43:45,916 --> 00:43:47,791
it's like a stove.
So, you're constantly feeding.
1021
00:43:47,916 --> 00:43:50,041
You're feeding nutrients.
So, what is doing?
It's burning fat.
1022
00:43:50,166 --> 00:43:52,291
You can get your body
regulate so much
1023
00:43:52,416 --> 00:43:54,791
that as you're sleeping, you can
burn, you can literally burn
1024
00:43:54,916 --> 00:43:57,000
fat efficiously-- efficiently
while you're sleeping.
1025
00:43:57,125 --> 00:43:59,750
So, many people come
from this real restricted diet
1026
00:43:59,875 --> 00:44:01,458
and all of a sudden,
they are seeing that,
1027
00:44:01,583 --> 00:44:03,750
"What? I can eat
five times a day,
1028
00:44:03,875 --> 00:44:06,458
I can eat six times a day."
And it, and it scares them.
1029
00:44:06,583 --> 00:44:08,625
But on the other hand, I do
have people that've come to me,
1030
00:44:08,750 --> 00:44:10,458
and they only eat
two meals a day
1031
00:44:10,583 --> 00:44:12,583
and it might only be a salad.
1032
00:44:13,208 --> 00:44:15,625
But again the problem
with that is the metabolism.
1033
00:44:16,291 --> 00:44:18,041
They are eating twice
a day and that's it,
1034
00:44:18,166 --> 00:44:19,833
and they are only eating foods
1035
00:44:19,958 --> 00:44:23,000
that really don't even
charge up the metabolism.
1036
00:44:23,125 --> 00:44:24,583
This is what I hear
all the time,
1037
00:44:24,708 --> 00:44:27,666
"I can't believe I'm not hungry
and I'm eating this food
1038
00:44:27,791 --> 00:44:28,958
and I'm losing weight."
1039
00:44:29,541 --> 00:44:31,500
I hear that all the time.
I mean I probably
1040
00:44:31,625 --> 00:44:33,666
hear that 90% of time
with all my patients.
1041
00:44:33,791 --> 00:44:35,208
The ten percent I don't hear
is because they're
1042
00:44:35,333 --> 00:44:36,625
too afraid and they don't do it
and then...
1043
00:44:36,750 --> 00:44:38,083
[chuckles] they are not
that happy with it.
1044
00:44:38,208 --> 00:44:39,666
It's, it's sort of like this.
1045
00:44:39,791 --> 00:44:42,708
I, I, I, I want to use
a great metaphor that was
1046
00:44:42,833 --> 00:44:45,166
incredibly memorable
1047
00:44:45,291 --> 00:44:48,750
in one of my top infomercials
of trying to get people
1048
00:44:48,875 --> 00:44:52,416
to know the importance
of using food to eat.
1049
00:44:52,541 --> 00:44:55,291
And what I did,
I was on a cruise ship
1050
00:44:55,416 --> 00:44:58,250
with my testimonials and my crew
1051
00:44:58,375 --> 00:45:03,125
and I needed to come up
with a way to convince you
1052
00:45:03,250 --> 00:45:05,458
that you need to eat
to lose weight.
1053
00:45:05,583 --> 00:45:06,666
So, you know what I did?
1054
00:45:06,791 --> 00:45:08,250
We're on the beach,
I got my crew,
1055
00:45:08,375 --> 00:45:10,625
I got my testimonials,
I got an audience.
1056
00:45:10,750 --> 00:45:12,125
I lit two bonfires.
1057
00:45:12,625 --> 00:45:15,458
I'm talking two bonfires
and it was like summertime.
1058
00:45:15,583 --> 00:45:17,916
I'm sweating and I'm going
back and forth and it's--
1059
00:45:18,041 --> 00:45:19,750
you're only going
to get this once on film,
1060
00:45:19,875 --> 00:45:21,583
you're not going
to do this twice.
1061
00:45:21,708 --> 00:45:23,458
So, I've got the two
bonfires going.
1062
00:45:23,583 --> 00:45:26,708
So, what happens
if I light this bonfire
1063
00:45:26,833 --> 00:45:29,958
and I keep feeding it wood?
What happens?
1064
00:45:30,083 --> 00:45:32,333
The fire gets hotter,
it gets bigger, guess what?
1065
00:45:32,458 --> 00:45:34,291
The wood is food,
it burns it faster.
1066
00:45:34,416 --> 00:45:36,166
That's what
your metabolism does.
1067
00:45:36,291 --> 00:45:40,125
So, over here, I light a fire,
a bonfire but I ignore it.
1068
00:45:40,625 --> 00:45:41,875
What do you think
is going to happen?
1069
00:45:42,000 --> 00:45:44,416
It's going to eventually
smolder and go out.
1070
00:45:44,541 --> 00:45:45,625
That's what happens
to your metabolism
1071
00:45:45,750 --> 00:45:46,666
when you starve yourself.
1072
00:45:46,791 --> 00:45:48,000
There's actually
something called
1073
00:45:48,125 --> 00:45:49,833
the thermic effect of food,
right?
1074
00:45:49,958 --> 00:45:51,541
So, when you drink
a liquid meal,
1075
00:45:51,666 --> 00:45:53,625
you don't get
much thermic effect at all.
1076
00:45:53,750 --> 00:45:55,416
The thermic effect
of food says this:
1077
00:45:55,541 --> 00:45:58,875
If you eat a quality protein,
for every 100 calories
1078
00:45:59,000 --> 00:46:02,041
of chicken breast you eat,
your body will have to burn off
1079
00:46:02,166 --> 00:46:05,666
20 calories of its own to do
the work of breaking it down
1080
00:46:05,791 --> 00:46:08,750
into individual amino acids,
restructuring it back
1081
00:46:08,875 --> 00:46:11,041
into proteins identical
to your own body
1082
00:46:11,166 --> 00:46:12,416
and pulling it back
into the system.
1083
00:46:12,541 --> 00:46:14,708
That requires a lot of work.
So, actually,
1084
00:46:14,833 --> 00:46:17,791
that increased your metabolic
rate by about 20%.
1085
00:46:17,916 --> 00:46:20,083
On carbohydrates,
if they are complex,
1086
00:46:20,208 --> 00:46:23,250
it can increase the metabolic
rate by as much as ten percent.
1087
00:46:23,375 --> 00:46:26,416
Again, that means for
every 100 calories
1088
00:46:26,541 --> 00:46:28,125
of a complex carb you eat,
1089
00:46:28,250 --> 00:46:30,000
your body's going to burn
off about ten of its own
1090
00:46:30,125 --> 00:46:31,708
to do the work
of breaking it down.
1091
00:46:31,833 --> 00:46:34,041
And fats have the least
thermic effect
1092
00:46:34,166 --> 00:46:36,000
because is all your body
has to do is break it down
1093
00:46:36,125 --> 00:46:38,208
into tiny enough
droplets to transport
1094
00:46:38,333 --> 00:46:39,541
through the intestinal lining.
1095
00:46:39,666 --> 00:46:40,708
So, they kind of increase
1096
00:46:40,833 --> 00:46:42,583
your metabolic rate
by four percent.
1097
00:46:42,708 --> 00:46:45,375
You want to retain
as much muscle as you can.
1098
00:46:45,500 --> 00:46:50,083
If you can retain more muscle,
number one, you can eat more.
1099
00:46:50,625 --> 00:46:52,291
Eating the right foods, that is.
Okay?
1100
00:46:52,416 --> 00:46:54,208
You can't go out
to these fast food joints
1101
00:46:54,333 --> 00:46:56,458
and just eat all you want,
you're still going to get fat.
1102
00:46:57,041 --> 00:46:58,916
You have to, you--
But you can eat more,
1103
00:46:59,041 --> 00:47:01,333
and it's going to raise
your metabolism.
1104
00:47:01,458 --> 00:47:03,125
So, what we're really
talking about here
1105
00:47:03,250 --> 00:47:05,000
is something called
nutrient partitioning.
1106
00:47:05,125 --> 00:47:06,875
I can literally show you
that if you eat
1107
00:47:07,000 --> 00:47:09,208
a combination of foods
in this amount,
1108
00:47:09,333 --> 00:47:11,291
there is no way it can feed
a fat cell.
1109
00:47:11,416 --> 00:47:14,333
In fact, this food can only be
partitioned towards muscle
1110
00:47:14,458 --> 00:47:15,875
and be burned as energy.
1111
00:47:16,000 --> 00:47:18,208
So, let's be clear.
Your body can only
1112
00:47:18,333 --> 00:47:21,166
utilize so many grams
of protein, carbs and fat
1113
00:47:21,291 --> 00:47:23,500
at one sitting
and also so many calories.
1114
00:47:24,041 --> 00:47:26,541
If you eat more
of any of those things,
1115
00:47:26,666 --> 00:47:29,250
more protein than your body
can use, fat or carbs,
1116
00:47:29,375 --> 00:47:32,083
it is either going to be
oxidized off into
the air as heat
1117
00:47:32,208 --> 00:47:35,458
or it's going to be feeding
muscle or feeding a fat cell.
1118
00:47:35,583 --> 00:47:38,833
Now, um, I know that the old
adage is that all weight loss
1119
00:47:38,958 --> 00:47:41,125
is predicated
on a caloric reduction.
1120
00:47:41,666 --> 00:47:43,250
That's partially true.
1121
00:47:43,750 --> 00:47:46,708
I can actually have a person
eating more calories
1122
00:47:46,833 --> 00:47:49,750
and have them losing
more weight if they understand
1123
00:47:49,875 --> 00:47:51,500
the effects
of nutrient partitioning.
1124
00:47:52,083 --> 00:47:53,583
So, you can only assimilate,
and say
1125
00:47:53,708 --> 00:47:55,208
the average woman can assimilate
1126
00:47:55,333 --> 00:47:57,166
about 300 calories at one meal.
1127
00:47:57,291 --> 00:47:59,250
Now, let me share with you
how much food that would be.
1128
00:47:59,750 --> 00:48:01,791
It's four to five ounces
of grilled chicken breast
1129
00:48:01,916 --> 00:48:04,375
smothered in pico de gallo
with a six-oz baked potato
1130
00:48:04,500 --> 00:48:06,208
with fat-free
Greek yogurt chives
1131
00:48:06,333 --> 00:48:08,708
and a cup of grilled
asparagus and all that food
1132
00:48:08,833 --> 00:48:11,041
that I just mentioned,
300 calories.
1133
00:48:11,166 --> 00:48:13,291
And I will tell you that
virtually none of it
1134
00:48:13,416 --> 00:48:14,583
would feed a fat cell.
1135
00:48:14,708 --> 00:48:16,041
It would only be partitioned
1136
00:48:16,166 --> 00:48:17,916
towards muscle
and burn as energy.
1137
00:48:18,416 --> 00:48:20,708
Now, if somebody said to you
that you're supposed to eat
1138
00:48:20,833 --> 00:48:24,458
1200 calories a day
and you only eat two meals
1139
00:48:24,916 --> 00:48:27,250
but you eat 600 calories
at each meal,
1140
00:48:27,958 --> 00:48:29,041
you're gaining weight.
1141
00:48:29,458 --> 00:48:31,625
Because your body
can only process 300.
1142
00:48:32,083 --> 00:48:34,041
So, you see in this example
what I've noticed
1143
00:48:34,166 --> 00:48:35,958
is when people eat less meals.
1144
00:48:36,083 --> 00:48:38,833
In fact the biggest people
I meet are two meal
a day eaters,
1145
00:48:38,958 --> 00:48:40,416
because each time
they sit down to eat,
1146
00:48:40,541 --> 00:48:43,875
they can't possibly stay
in that level of calories.
1147
00:48:44,000 --> 00:48:45,916
They overeat because
they are hungry and whatnot.
1148
00:48:46,416 --> 00:48:47,958
Now, your body can only process
1149
00:48:48,083 --> 00:48:50,291
so many grams of protein,
carbs and fat.
1150
00:48:50,708 --> 00:48:52,750
So, if I tell you
that your body could use
1151
00:48:52,875 --> 00:48:55,583
four to five ounces of good
quality low fat protein
1152
00:48:55,708 --> 00:48:57,791
and you eat eight, guess what?
1153
00:48:57,916 --> 00:48:59,791
The excess protein
will be converted to fat.
1154
00:49:00,250 --> 00:49:02,625
So, you see,
what I believe in is this:
1155
00:49:03,166 --> 00:49:05,833
I cannot get an athlete
bigger and more muscular
1156
00:49:05,958 --> 00:49:08,250
by cramming more calories
into each feeding.
1157
00:49:08,833 --> 00:49:11,791
The only way I can get them
to be leaner and more muscular
1158
00:49:11,916 --> 00:49:15,916
is by adding more meals of
equal value spread out evenly.
1159
00:49:16,041 --> 00:49:18,458
Now, that girl that was
eating 1200 calories
1160
00:49:18,583 --> 00:49:20,875
between two meals
is getting heavy.
1161
00:49:21,000 --> 00:49:22,625
She can't lose weight. In fact,
1162
00:49:22,750 --> 00:49:24,666
her protein requirements
are not going to be met
1163
00:49:24,791 --> 00:49:27,041
because she's only eating
protein at two meals
1164
00:49:27,166 --> 00:49:29,375
and the maximum she can use is,
let's say,
1165
00:49:29,500 --> 00:49:31,958
uh, maybe 50 grams
of protein between the two.
1166
00:49:32,458 --> 00:49:34,416
Now, what I'm going to do is
I'm going to have that person
1167
00:49:34,541 --> 00:49:37,791
have a 300 calorie meal
at breakfast, lunch,
1168
00:49:37,916 --> 00:49:39,958
dinner, mid-morning,
mid-afternoon.
1169
00:49:40,416 --> 00:49:43,458
And you see this person is
now eating 1500 calories a day
1170
00:49:43,583 --> 00:49:45,083
and actually getting leaner.
1171
00:49:45,541 --> 00:49:47,875
So, at the end of the day
I understand the idea
1172
00:49:48,000 --> 00:49:50,333
that we all want to have
a reduction in calories,
1173
00:49:50,458 --> 00:49:52,000
but what I would say
it's a little bit
1174
00:49:52,125 --> 00:49:53,708
more complicated than that.
1175
00:49:53,833 --> 00:49:55,583
I want to see
my clients understand
1176
00:49:55,708 --> 00:49:58,416
how many calories their body
can assimilate per feeding,
1177
00:49:58,541 --> 00:50:00,333
because that's
the most important thing.
1178
00:50:00,458 --> 00:50:03,666
If you ask me, "How many
calories should I eat in a day,"
1179
00:50:03,791 --> 00:50:06,083
I'm not having
that conversation with anybody.
1180
00:50:06,208 --> 00:50:08,500
What you should ask me is,
"How many nutrients
1181
00:50:08,625 --> 00:50:11,250
and calories can my body
assimilate per feeding."
1182
00:50:11,375 --> 00:50:14,625
So, you see my objective is
to use high quality foods
1183
00:50:14,750 --> 00:50:17,541
that are nutrient dense
and so that the person
1184
00:50:17,666 --> 00:50:19,291
could be totally
full and satisfied
1185
00:50:19,416 --> 00:50:22,166
and actually eat more food
and get less calories.
1186
00:50:22,291 --> 00:50:23,916
Because you can get
two different people
1187
00:50:24,041 --> 00:50:26,375
doing a 1200 calorie diet,
and you're going to get
1188
00:50:26,500 --> 00:50:28,375
a totally different outcome.
1189
00:50:28,791 --> 00:50:31,125
Example, I did a consultation,
1190
00:50:31,250 --> 00:50:32,958
My 600-Ib Life,Dr. Now.
1191
00:50:33,083 --> 00:50:36,916
I was asked to help
this woman who was 600 pounds.
1192
00:50:37,041 --> 00:50:38,666
The reason why
they called me in,
1193
00:50:38,791 --> 00:50:42,833
is because she could not lose
weight and she swore to him
1194
00:50:42,958 --> 00:50:45,291
that she was only doing
1500 calories,
1195
00:50:45,416 --> 00:50:47,416
and he didn't believe it
and he wasn't believing it.
1196
00:50:47,541 --> 00:50:49,500
And so we had a discussion.
1197
00:50:49,625 --> 00:50:51,416
And in our conversation,
what I found out
1198
00:50:51,541 --> 00:50:53,250
is she'd get up in the morning
1199
00:50:53,375 --> 00:50:55,916
and she would do
500 calories at lunch,
1200
00:50:56,375 --> 00:51:00,791
but she was doing 900
or 1000 calories at dinner
1201
00:51:00,916 --> 00:51:02,083
eating with the family.
1202
00:51:03,500 --> 00:51:06,333
Now, that is not going
to be conducive to weight loss
1203
00:51:06,458 --> 00:51:08,541
because you can only
assimilate a certain amount
1204
00:51:08,666 --> 00:51:09,791
of calories in a sitting.
1205
00:51:10,291 --> 00:51:12,333
If you eat 1000
calories one time a day
1206
00:51:12,458 --> 00:51:14,916
and in one sitting,
you are not going to lose weight
1207
00:51:15,041 --> 00:51:16,583
because what your body
can't assimilate,
1208
00:51:16,708 --> 00:51:18,000
it's going to be
stored into fat.
1209
00:51:18,125 --> 00:51:20,500
So, what--
when we discussed eating
1210
00:51:20,625 --> 00:51:22,833
the 1200 or 1500 calories,
1211
00:51:22,958 --> 00:51:27,916
300 calories, five times
a day instead of twice a day,
1212
00:51:28,291 --> 00:51:31,083
she was able to lose 86 pounds
so she can have the surgery.
1213
00:51:31,541 --> 00:51:33,666
So, it's not the amount
of calories per day
1214
00:51:33,791 --> 00:51:36,958
that you're eating, it's what
are you eating individually,
1215
00:51:37,083 --> 00:51:38,666
how many calories are you
eating at each meal
1216
00:51:38,791 --> 00:51:41,041
and to make sure
that is balanced right.
1217
00:51:41,166 --> 00:51:43,041
[Keith] How many calories
are in a cup of nuts?
1218
00:51:43,166 --> 00:51:44,666
Just a cup of almonds?
1219
00:51:44,791 --> 00:51:46,708
Eight hundred and twenty five,
1220
00:51:46,833 --> 00:51:49,916
do you realize that all nuts,
or almost all of them
are 80% fat?
1221
00:51:50,041 --> 00:51:52,958
Almost, some are 75,
some are 80, but in that range.
1222
00:51:53,541 --> 00:51:56,291
In other words, if bacon is 62
and I wouldn't munch on that
1223
00:51:56,416 --> 00:51:59,000
to drop body fat, why would
it be munching on nuts?
1224
00:51:59,583 --> 00:52:02,750
Look, the reality here is that
your body can only assimilate
1225
00:52:02,875 --> 00:52:05,250
so many grams
of fat at one time.
1226
00:52:06,000 --> 00:52:07,125
On the average person,
I would say
1227
00:52:07,250 --> 00:52:08,916
maybe ten or 12 grams of fat
1228
00:52:09,041 --> 00:52:10,750
for a female per meal.
1229
00:52:11,583 --> 00:52:15,750
But look, if you're eating 45,
50 grams of fat at one time
1230
00:52:16,125 --> 00:52:19,041
but your body can't process
all that, where is it going?
1231
00:52:19,458 --> 00:52:21,500
It's being again stored as fat
1232
00:52:21,625 --> 00:52:24,291
or if you're a fast oxidizer,
your body just simply oxidizes
1233
00:52:24,416 --> 00:52:25,750
the excess calories
off into heat,
1234
00:52:25,875 --> 00:52:27,583
but most people are
going to store them.
1235
00:52:27,708 --> 00:52:31,083
But do you realize that a half
of cup of nuts is not a lot.
1236
00:52:31,208 --> 00:52:33,125
But if you just add
a half a cup of raw nuts
1237
00:52:33,250 --> 00:52:36,958
into your yogurt, you put
410 calories at 80% fat.
1238
00:52:37,083 --> 00:52:39,541
You just change the whole
infrastructure of that meal
1239
00:52:39,666 --> 00:52:40,875
to go from a weight loss meal
1240
00:52:41,000 --> 00:52:42,625
into more of a fat storing meal.
1241
00:52:42,750 --> 00:52:44,458
So, while nuts are healthy
I think what people
1242
00:52:44,583 --> 00:52:46,791
need to realize is
there's a huge difference
1243
00:52:46,916 --> 00:52:50,375
between eating for health
versus eating to be lean.
1244
00:52:50,500 --> 00:52:52,208
They are not the same thing.
Some foods that are
1245
00:52:52,333 --> 00:52:53,666
healthy are good for you,
1246
00:52:53,791 --> 00:52:55,416
but if you overuse them
1247
00:52:55,541 --> 00:52:57,375
it's going to make it harder
for you to get lean.
1248
00:52:57,500 --> 00:53:00,041
Same thing with nut milks,
like almond milk.
1249
00:53:00,166 --> 00:53:03,208
Look at this label it's got
less than one gram of protein.
1250
00:53:03,333 --> 00:53:04,666
You do understand
there is nothing in that milk
1251
00:53:04,791 --> 00:53:06,458
that is really feeding
a muscle cell.
1252
00:53:06,583 --> 00:53:09,291
And look at it, the milk
is higher in fat than bacon.
1253
00:53:09,416 --> 00:53:11,416
Higher in fat
than a T-bone steak.
1254
00:53:11,541 --> 00:53:13,375
Not that fat's
the culprit here, but look,
1255
00:53:13,500 --> 00:53:14,833
if you don't understand
what you're doing
1256
00:53:14,958 --> 00:53:16,166
and you start mixing almond milk
1257
00:53:16,291 --> 00:53:17,375
in all your protein shakes
1258
00:53:17,500 --> 00:53:18,875
and you can't lose weight,
1259
00:53:19,000 --> 00:53:20,250
you going to start
to look at this stuff
1260
00:53:20,375 --> 00:53:22,041
to see if some adjustments
need to be made
1261
00:53:22,166 --> 00:53:23,625
in this area to help you out.
1262
00:53:25,500 --> 00:53:27,416
[Tom] I want to briefly
interrupt here and explain
1263
00:53:27,541 --> 00:53:30,541
why we should be eating
20% fat or less in our meals.
1264
00:53:31,291 --> 00:53:34,041
You see, the most important
element in losing weight
1265
00:53:34,166 --> 00:53:38,125
is to never be hungry and to always be full after each meal.
1266
00:53:38,708 --> 00:53:42,166
So, how can we eat all
that food to get full
1267
00:53:42,291 --> 00:53:43,375
and still lose weight?
1268
00:53:44,833 --> 00:53:47,375
Well, that's where Keith Klein's 20% fat rule come in.
1269
00:53:48,500 --> 00:53:51,083
Since fats are almost twice
as calorie dense as protein
1270
00:53:51,208 --> 00:53:54,458
and carbohydrates, eating
more fat leaves far less food
1271
00:53:54,583 --> 00:53:57,166
to be consumed,
which in turn contributes
1272
00:53:57,291 --> 00:54:00,541
to a greater hunger
and loss of control over food.
1273
00:54:01,750 --> 00:54:04,125
For example, would you
rather eat these almonds
1274
00:54:04,250 --> 00:54:07,250
for roughly
300 calories or this meal,
1275
00:54:07,375 --> 00:54:09,166
also around 300 calories?
1276
00:54:09,666 --> 00:54:12,375
And remember,
eating that many almonds
1277
00:54:12,500 --> 00:54:15,458
has way too many fat grams
for your body to utilize
1278
00:54:15,583 --> 00:54:19,083
in one sitting, so guess what,
it's storing it as fat.
1279
00:54:19,458 --> 00:54:20,708
Whereas the second meal,
1280
00:54:21,083 --> 00:54:23,208
which is properly
nutritionally balanced,
1281
00:54:23,750 --> 00:54:26,958
simply cannot feed a fat cell
and will keep you full.
1282
00:54:28,125 --> 00:54:29,916
It's like in anything,
if you have a game plan,
1283
00:54:30,041 --> 00:54:31,500
you're going to have
a game plan for success.
1284
00:54:31,625 --> 00:54:33,500
And the biggest thing,
especially for weight loss,
1285
00:54:33,625 --> 00:54:36,750
is to p-- prepare
your meals and you cook them,
1286
00:54:36,875 --> 00:54:40,083
you prepare them, but having
your food prepared for you
1287
00:54:40,208 --> 00:54:42,083
is a huge, huge benefit
1288
00:54:42,208 --> 00:54:43,625
especially
on your weight loss journey.
1289
00:54:43,750 --> 00:54:45,583
That way you're not guessing.
You're not starving.
1290
00:54:45,708 --> 00:54:47,333
You're not panicking. You're
like, "Oh, I haven't eaten,
1291
00:54:47,458 --> 00:54:49,375
I don't know where to go, and
I'll pull over to McDonald's."
1292
00:54:49,500 --> 00:54:51,250
You know, I had, you know...
[stutters]
1293
00:54:51,375 --> 00:54:53,916
...formulate a game plan
and get your foods prepared.
1294
00:54:54,041 --> 00:54:56,500
Let me go through
the top five things
1295
00:54:56,625 --> 00:54:59,375
that hold people back from,
say losing weight.
1296
00:54:59,833 --> 00:55:01,541
Let's just make up five.
1297
00:55:01,666 --> 00:55:04,166
I eat out too much,
I eat too much red meat.
1298
00:55:04,291 --> 00:55:05,500
I eat too much fried food.
1299
00:55:05,625 --> 00:55:08,375
I don't exercise
and I don't cook enough.
1300
00:55:08,500 --> 00:55:10,750
When you look at that list
of those five things,
1301
00:55:10,875 --> 00:55:14,625
is there any one of those five
things that stand out to you
1302
00:55:14,750 --> 00:55:16,875
that if you were to focus
the most attention on
1303
00:55:17,000 --> 00:55:18,625
would change almost all of them?
1304
00:55:18,750 --> 00:55:21,333
I find it when you make
a list of the five things
1305
00:55:21,458 --> 00:55:23,250
that hold you back,
you will discover
1306
00:55:23,375 --> 00:55:26,750
that if you focus on one, you
can change almost all of them.
1307
00:55:27,208 --> 00:55:29,291
And that list of issues
that I just spoke of,
1308
00:55:29,416 --> 00:55:32,125
those five things,
do you realize the one thing
1309
00:55:32,250 --> 00:55:33,833
that would change
almost all of it,
1310
00:55:33,958 --> 00:55:35,791
is if that person
started cooking?
1311
00:55:36,208 --> 00:55:38,250
Because you see
if they cooked their food,
1312
00:55:38,375 --> 00:55:39,958
they would have food to carry.
1313
00:55:40,083 --> 00:55:42,375
If they carried their food
they wouldn't eat out as much.
1314
00:55:42,750 --> 00:55:44,208
If they carried what
they are supposed to eat,
1315
00:55:44,333 --> 00:55:45,833
they'd have exactly
what they are supposed to eat,
1316
00:55:45,958 --> 00:55:48,750
they wouldn't eat as much
red meat or fried food, right?
1317
00:55:48,875 --> 00:55:51,750
So, that one little thing
of cooking and carrying food
1318
00:55:51,875 --> 00:55:53,958
can put a person
in major compliance
1319
00:55:54,083 --> 00:55:55,583
with their stated goal.
1320
00:55:55,708 --> 00:55:57,291
So, people
who don't cook and carry
1321
00:55:57,416 --> 00:56:00,000
are always at the mercy of,
of hunger, right?
1322
00:56:00,125 --> 00:56:02,083
The moment you get hungry,
it's just, "Give me food now,
1323
00:56:02,208 --> 00:56:03,416
I don't care what it is,
I want it."
1324
00:56:03,541 --> 00:56:04,666
So, what's going to happen?
1325
00:56:04,791 --> 00:56:06,708
You get hungry,
you pull into fast food.
1326
00:56:06,833 --> 00:56:07,875
You eat the wrong things.
1327
00:56:08,000 --> 00:56:09,000
By preparing your meals
1328
00:56:09,125 --> 00:56:10,375
whether it's the weekend,
1329
00:56:10,500 --> 00:56:12,166
get up in the morning,
I throw stuff
1330
00:56:12,291 --> 00:56:14,250
in Tupperware,
I have it with me.
1331
00:56:14,375 --> 00:56:15,958
So, when it's time
to eat it's easy.
1332
00:56:16,083 --> 00:56:17,208
There's no problems.
I don't have to think
1333
00:56:17,333 --> 00:56:18,500
about what I'm going to eat.
1334
00:56:18,625 --> 00:56:20,833
It's there, it's convenient.
It's--
1335
00:56:20,958 --> 00:56:25,083
To me, it's more of a punishment
not to have my food with me
1336
00:56:25,208 --> 00:56:28,041
and prepared than it is to,
like,
1337
00:56:28,166 --> 00:56:29,500
go out the door without my food.
1338
00:56:31,041 --> 00:56:33,208
And so by having it with you
and being prepared for the day
1339
00:56:33,333 --> 00:56:35,125
is going to keep you on track
and is going to help you
1340
00:56:35,250 --> 00:56:36,541
stay on track
because if you don't do that,
1341
00:56:36,666 --> 00:56:37,666
you're going to fail.
1342
00:56:37,791 --> 00:56:39,000
I want people to understand
1343
00:56:39,125 --> 00:56:40,333
there's really only four factors
1344
00:56:40,458 --> 00:56:41,916
that influence weight loss.
1345
00:56:42,041 --> 00:56:43,833
There are no other
four that I know of.
1346
00:56:43,958 --> 00:56:45,625
The first one is
that it's your food.
1347
00:56:45,750 --> 00:56:47,125
The second one
it's your exercise,
1348
00:56:47,250 --> 00:56:48,791
and sometimes
it can just be one thing
1349
00:56:48,916 --> 00:56:50,250
that the person isn't doing.
1350
00:56:50,708 --> 00:56:52,291
The third thing is drugs.
1351
00:56:52,708 --> 00:56:53,958
There are certain medications
1352
00:56:54,083 --> 00:56:55,750
you can be put on
like corticosteroids
1353
00:56:55,875 --> 00:56:57,208
that can inflict
a massive weight gain
1354
00:56:57,333 --> 00:56:59,541
with no change
in your eating or exercising.
1355
00:56:59,666 --> 00:57:01,083
And the fourth thing
is a hormone.
1356
00:57:01,541 --> 00:57:04,375
What we've seen over
the years when people come in,
1357
00:57:04,500 --> 00:57:07,166
and we design the proper
eating protocol,
1358
00:57:07,625 --> 00:57:09,500
we remeasure their body
fat in two weeks,
1359
00:57:09,625 --> 00:57:10,875
and if they don't
change at the rate
1360
00:57:11,000 --> 00:57:12,083
that I think they should,
1361
00:57:12,208 --> 00:57:13,791
we immediately turn
to blood workup.
1362
00:57:13,916 --> 00:57:16,166
What's critical
to look at in hormones
1363
00:57:16,291 --> 00:57:20,416
is to look at your thyroid
globulin binding antibody.
1364
00:57:21,041 --> 00:57:24,208
You see, in some people's
bodies their thyroid profile
1365
00:57:24,333 --> 00:57:27,291
looks pretty good,
but what's not seen is the fact
1366
00:57:27,416 --> 00:57:29,291
that their body
is developing antibodies
1367
00:57:29,416 --> 00:57:31,833
against her own thyroid
and locking it up, right?
1368
00:57:31,958 --> 00:57:33,458
So, what are the hormones
that can affect you?
1369
00:57:33,583 --> 00:57:38,125
Mainly thyroid, prolactin,
testosterone, um,
1370
00:57:38,250 --> 00:57:41,375
hyperestrogenemia, where your
estrogen level is too high.
1371
00:57:41,750 --> 00:57:43,125
And those are the primary things
1372
00:57:43,250 --> 00:57:44,791
you might want to go
get checked if you feel
1373
00:57:44,916 --> 00:57:48,041
like out of those four
components it's hormones.
1374
00:57:48,166 --> 00:57:49,708
And here's what's
interesting too.
1375
00:57:50,250 --> 00:57:51,625
This is, this is great.
1376
00:57:51,750 --> 00:57:53,041
Let's say we take a guy.
1377
00:57:53,166 --> 00:57:56,208
We'll say a hypothetical guy,
60 years old.
1378
00:57:56,750 --> 00:57:58,666
Never worked out
a day in his life,
1379
00:57:58,791 --> 00:58:00,458
didn't make good food choices.
1380
00:58:01,000 --> 00:58:02,791
We can have that guy exercising.
1381
00:58:03,416 --> 00:58:06,208
We could have that guy starting
to make good food choices.
1382
00:58:06,333 --> 00:58:09,000
We can get that guy hormonally
optimal and do you know what?
1383
00:58:09,125 --> 00:58:12,083
In six months, eight months,
nine months, one year,
1384
00:58:12,208 --> 00:58:14,416
he'd look like he'd been
doing it his whole life.
1385
00:58:14,791 --> 00:58:16,791
And we could take someone
that's been doing it
1386
00:58:16,916 --> 00:58:19,666
their whole life
and they get to 60.
1387
00:58:20,125 --> 00:58:21,833
For whatever reason
they sort of stop.
1388
00:58:22,375 --> 00:58:24,750
They don't check their hormones.
They don't go to the doctor.
1389
00:58:24,875 --> 00:58:26,250
They stop eating really good,
1390
00:58:26,375 --> 00:58:27,541
and they stop moving their body.
1391
00:58:28,916 --> 00:58:30,541
They'll look like they never
did it their whole life.
1392
00:58:31,041 --> 00:58:33,458
So, it's easy
to make the switch.
1393
00:58:33,958 --> 00:58:36,375
Yeah, so listen, water is
a really critical component
1394
00:58:36,500 --> 00:58:37,666
of human health.
1395
00:58:37,791 --> 00:58:39,166
And when you're fully hydrated,
1396
00:58:39,291 --> 00:58:42,000
that's an anti-inflammatory
thing for the body.
1397
00:58:42,125 --> 00:58:43,916
Water cleanses our system.
1398
00:58:44,041 --> 00:58:47,000
It's the thing that takes the,
the bad toxins out of our body
1399
00:58:47,125 --> 00:58:49,250
and secretes it through
our urine and feces.
1400
00:58:49,375 --> 00:58:52,541
So, water plays a huge role
in our overall health
1401
00:58:52,666 --> 00:58:55,541
and so hydration is really
important to longevity
1402
00:58:55,666 --> 00:58:57,625
and health and wellness
because not only does it clear
1403
00:58:57,750 --> 00:59:00,666
the toxins out of our body,
it helps prevent injuries.
1404
00:59:00,791 --> 00:59:03,833
So, water really helps
with also appetite control.
1405
00:59:03,958 --> 00:59:06,208
You know, the thing
that regulates your appetite,
1406
00:59:06,333 --> 00:59:09,125
hypothalamus, is the same
thing that regulates thirst.
1407
00:59:09,250 --> 00:59:11,458
And often
when we think we're hungry,
1408
00:59:11,583 --> 00:59:13,708
our hypothalamus is stimulated
1409
00:59:13,833 --> 00:59:15,375
and really what is, is thirsty.
1410
00:59:15,500 --> 00:59:17,958
So, sometimes you'll find if
you just drink a glass of water,
1411
00:59:18,083 --> 00:59:20,000
your hunger dimension
is a great deal as well.
1412
00:59:20,125 --> 00:59:21,958
The amount of water
someone should drink, I--
1413
00:59:22,083 --> 00:59:25,083
The rule of thumb I say is, um,
half your body.
1414
00:59:25,208 --> 00:59:27,500
So, if I weigh 120 pounds,
half my weight,
1415
00:59:27,625 --> 00:59:29,375
I should be doing 60 ounces.
1416
00:59:29,500 --> 00:59:32,250
So, your weight divided
by two is about how much water
1417
00:59:32,375 --> 00:59:35,333
people should be consuming.
And if they are exercising
1418
00:59:35,458 --> 00:59:37,333
or they are outside, of course
that's going to change.
1419
00:59:37,458 --> 00:59:39,458
If you work outside in the heat
or if you're at the gym,
1420
00:59:39,583 --> 00:59:41,208
and you're sweating,
of course that would change.
1421
00:59:41,333 --> 00:59:42,958
You need to do way
more than that.
1422
00:59:43,083 --> 00:59:46,041
I wake up every day
and I have a good, a large,
1423
00:59:46,166 --> 00:59:49,250
as we say in Boston, "a large
glass of water" first thing.
1424
00:59:49,375 --> 00:59:50,500
It's crucial for dieting.
1425
00:59:50,625 --> 00:59:51,791
It's crucial for life.
[chuckles]
1426
00:59:51,916 --> 00:59:52,791
It's crucial for everything.
1427
00:59:52,916 --> 00:59:55,250
[rock music]
1428
00:59:55,375 --> 00:59:57,833
[Tom] So, now that we understand
the nutritional part of it,
1429
00:59:58,333 --> 00:59:59,875
let's talk about exercise.
1430
01:00:02,500 --> 01:00:04,666
I know a lot of us think,
"Do I really have
1431
01:00:04,791 --> 01:00:06,208
to exercise to lose weight?
1432
01:00:06,750 --> 01:00:09,000
Why can't I just lose
weight by dieting alone?
1433
01:00:09,125 --> 01:00:11,333
Can't I just eat right
and skip the gym?
1434
01:00:11,750 --> 01:00:13,041
I don't want to go into a gym
1435
01:00:13,166 --> 01:00:14,791
and lift heavy weights
like Arnold.
1436
01:00:14,916 --> 01:00:17,791
Plus, I'm too old now
to lift weights."
1437
01:00:17,916 --> 01:00:20,708
Well, here are the iron facts!
1438
01:00:23,916 --> 01:00:25,375
We always have
the individual be like,
1439
01:00:25,500 --> 01:00:27,333
"I'm just going to diet.
I don't need the gym.
1440
01:00:27,458 --> 01:00:29,541
The gym is not for me.
I don't need to exercise.
1441
01:00:29,666 --> 01:00:30,791
I'm just going to diet."
1442
01:00:30,916 --> 01:00:32,750
Well, I'll tell you what,
that person
1443
01:00:32,875 --> 01:00:34,416
is not going to do too well,
you know what I mean?
1444
01:00:34,541 --> 01:00:36,541
Because your body,
your body needs exercise.
1445
01:00:36,666 --> 01:00:39,666
Even the government these days,
they have literature now
1446
01:00:39,791 --> 01:00:44,166
about lack of exercise is
worse than smoking like,
1447
01:00:44,291 --> 01:00:46,000
I don't know how many packs
of cigarettes a day.
1448
01:00:46,125 --> 01:00:48,541
That's how bad lack
of exercise is for you.
1449
01:00:48,666 --> 01:00:51,458
So, besides the food they eat,
it is important for people
1450
01:00:51,583 --> 01:00:54,041
to exercise because there's
so many things that happened.
1451
01:00:54,166 --> 01:00:59,333
One, exercise has caused the--
is called the number one
antidepressant...
1452
01:01:00,250 --> 01:01:01,916
drug, I guess,
because when you exercise,
1453
01:01:02,041 --> 01:01:03,250
you make different endorphins.
1454
01:01:03,375 --> 01:01:04,708
It changes the brain chemistry,
1455
01:01:04,833 --> 01:01:06,666
which is huge.
People that have been depressed
1456
01:01:06,791 --> 01:01:08,875
and had anxiety,
exercise has made a difference.
1457
01:01:09,000 --> 01:01:10,750
It's great for stress reduction.
1458
01:01:10,875 --> 01:01:12,666
People that are making
cortisol all day long
1459
01:01:12,791 --> 01:01:14,083
and, and they are stressed
at work,
1460
01:01:14,208 --> 01:01:17,333
exercising actually calms
the brain, calms them,
1461
01:01:17,458 --> 01:01:20,166
helps with cortisol,
and then on top of that,
1462
01:01:20,291 --> 01:01:21,833
when you exercise
you're burning calories.
1463
01:01:21,958 --> 01:01:25,750
Like every time you're taking
a step on the treadmill,
1464
01:01:25,875 --> 01:01:27,875
your muscles are contracting.
When those muscles
1465
01:01:28,000 --> 01:01:30,416
are contracting,
you're using glucose,
1466
01:01:30,541 --> 01:01:31,750
meaning you're using calories.
1467
01:01:32,291 --> 01:01:36,333
So, really,
to have success faster
1468
01:01:36,458 --> 01:01:39,333
and also to even look better
by combining the meal plan
1469
01:01:39,458 --> 01:01:42,166
with the exercise,
that is a win-win.
1470
01:01:42,291 --> 01:01:45,750
Because, the other-- JAMA
just came out with a article.
1471
01:01:45,875 --> 01:01:50,875
But what it said is that
low fitness is worse than
1472
01:01:51,000 --> 01:01:52,625
people that have
high cholesterol,
1473
01:01:52,750 --> 01:01:55,041
high blood pressure, diabetes,
everything.
1474
01:01:55,166 --> 01:01:59,375
Low fitness in the long run
is worse than having,
1475
01:01:59,875 --> 01:02:02,208
you know, even if these people
had-- their blood work
1476
01:02:02,333 --> 01:02:04,750
was great
and they had low fitness,
1477
01:02:04,875 --> 01:02:06,541
they were going to be worse off
than people that had
1478
01:02:06,666 --> 01:02:09,416
terrible blood work
but they did exercise.
1479
01:02:09,541 --> 01:02:11,458
So, low fitness overall
is worse.
1480
01:02:11,583 --> 01:02:12,958
And when you work out,
it's anti-aging.
1481
01:02:13,083 --> 01:02:15,875
[rock music]
1482
01:02:16,000 --> 01:02:18,416
[Tom] Chuck Dertinger
earned his master's degree
1483
01:02:18,541 --> 01:02:22,333
in science with a specialization in exercise physiology.
1484
01:02:23,291 --> 01:02:25,875
Over the years, Chuck has
coached over 1000 people
1485
01:02:26,000 --> 01:02:28,583
on how to move through
the process of self-change.
1486
01:02:29,833 --> 01:02:32,416
He is an expert
on the acute responses
1487
01:02:32,541 --> 01:02:34,666
and chronic adaptations
to exercise.
1488
01:02:35,625 --> 01:02:38,125
In the past, he worked
with Labrada Nutrition
1489
01:02:38,583 --> 01:02:41,416
and is currently a coach as well as the training director
1490
01:02:42,000 --> 01:02:44,208
for the entire staff
for the online program,
1491
01:02:44,333 --> 01:02:45,458
Lean Body Coaching.
1492
01:02:46,916 --> 01:02:50,500
If you had any questions about the real scientific effect
1493
01:02:50,625 --> 01:02:54,083
exercise has on the body,
Chuck has the answers.
1494
01:02:54,208 --> 01:02:58,000
The reason why exercise
is so good to implement
1495
01:02:58,125 --> 01:03:01,750
with a good nutrition plan
is because the physical activity
1496
01:03:01,875 --> 01:03:04,625
of using your muscles
triggers things in your body
1497
01:03:04,750 --> 01:03:06,916
that actually up-regulate
nutrients,
1498
01:03:07,041 --> 01:03:08,958
so you're burning more
calories of course,
1499
01:03:09,083 --> 01:03:10,750
but it's actually
the after-burn,
1500
01:03:10,875 --> 01:03:13,125
that comes into effect too. So,
1501
01:03:13,250 --> 01:03:15,458
when you work out really hard,
let's say you go on
an elliptical machine,
1502
01:03:15,583 --> 01:03:17,458
you burn 300 calories,
and you doing something like
1503
01:03:17,583 --> 01:03:20,333
a high intensity
interval training protocol,
1504
01:03:20,458 --> 01:03:22,625
like, you know, the hills
on the machine or something.
1505
01:03:22,750 --> 01:03:24,291
If you're doing that,
1506
01:03:24,416 --> 01:03:26,375
and you're burning
those extra calories
1507
01:03:26,500 --> 01:03:29,041
while you're exercising, maybe
that's 300, let's say, right?
1508
01:03:29,166 --> 01:03:31,208
In 30 minutes or so,
you're going to actually have
1509
01:03:31,333 --> 01:03:33,833
an after-burn too.
So, all that exercise
1510
01:03:33,958 --> 01:03:35,458
is not only going
to burn calories,
1511
01:03:35,583 --> 01:03:37,875
but it's actually going
to signal things in your body
1512
01:03:38,000 --> 01:03:40,750
to help regenerate
and recuperate muscle tissue
1513
01:03:40,875 --> 01:03:43,458
which is anabolic,
means that it is
1514
01:03:43,583 --> 01:03:45,500
energy-using if you will.
1515
01:03:45,625 --> 01:03:47,458
So, when we have things
that are energy using
1516
01:03:47,583 --> 01:03:49,833
and we stimulate them, well,
it means that we'll be able
1517
01:03:49,958 --> 01:03:52,125
to burn more energy,
when you eat those healthy foods
1518
01:03:52,250 --> 01:03:54,666
you're going to be able
to lose excess body mass
1519
01:03:54,791 --> 01:03:56,125
that much faster.
1520
01:03:56,250 --> 01:03:57,500
You know as I mentioned earlier
1521
01:03:57,625 --> 01:03:59,166
when you have more muscle,
you have a faster
1522
01:03:59,291 --> 01:04:00,541
metabolism, right?
1523
01:04:01,916 --> 01:04:04,125
And so one thing is
if you have a slow metabolism
1524
01:04:04,250 --> 01:04:06,458
you can actually
pick it up by engaging
1525
01:04:06,583 --> 01:04:09,125
in more cardiovascular
activity and weight training.
1526
01:04:09,500 --> 01:04:12,541
So, just because you're starting
off with a slow metabolism
1527
01:04:12,666 --> 01:04:15,583
does not mean that you can't
increase your metabolism
1528
01:04:15,708 --> 01:04:17,166
through diet and exercise.
1529
01:04:17,291 --> 01:04:19,125
Because, remember,
so for every pound of muscle
1530
01:04:19,250 --> 01:04:21,291
that you have,
you have to eat 17 calories
1531
01:04:21,416 --> 01:04:23,208
just to sustain or thereabouts.
1532
01:04:23,333 --> 01:04:25,291
And for every pound of fat
you have you only have to eat
1533
01:04:25,416 --> 01:04:27,125
five calories to sustain it
1534
01:04:27,250 --> 01:04:28,500
because is all your body
is going to do
1535
01:04:28,625 --> 01:04:30,291
is send blood to keep it alive.
1536
01:04:30,416 --> 01:04:33,583
Now, remember if you drop
ten pounds of fat
1537
01:04:34,291 --> 01:04:36,125
and you gained five
pounds of muscle.
1538
01:04:36,666 --> 01:04:39,208
Well, that five pounds
times 17 calories
1539
01:04:39,333 --> 01:04:42,166
just to increase your metabolic
rate, and you pulled off
1540
01:04:42,291 --> 01:04:44,166
all that excess fat which didn't
1541
01:04:44,291 --> 01:04:45,666
require that many calories
to begin with.
1542
01:04:45,791 --> 01:04:47,625
So, you can actually
increase your metabolic rate
1543
01:04:47,750 --> 01:04:50,375
by increasing muscle,
and I really see a lot of people
1544
01:04:50,500 --> 01:04:52,416
increase their metabolic
rate by getting back
1545
01:04:52,541 --> 01:04:54,916
to some cardiovascular
activity because I do think
1546
01:04:55,041 --> 01:04:56,791
it helps to level out hormones.
1547
01:04:56,916 --> 01:04:59,750
Just does an amazing job
in helping people's heart rate
1548
01:04:59,875 --> 01:05:01,333
and circulation of blood.
1549
01:05:01,458 --> 01:05:03,041
Remember, if your blood
is circulating more,
1550
01:05:03,166 --> 01:05:04,541
your metabolic rate is higher.
1551
01:05:04,666 --> 01:05:06,708
Nutrition is first
and foremost in my opinion.
1552
01:05:06,833 --> 01:05:08,625
Then we add exercise.
And then there's a difference
1553
01:05:08,750 --> 01:05:11,333
between cardio
and resistance training.
1554
01:05:11,458 --> 01:05:13,708
A lot of people might
get on a, a treadmill
1555
01:05:13,833 --> 01:05:16,541
because it's familiar or a,
or an elliptical or a bike
1556
01:05:16,666 --> 01:05:19,250
or a StairMaster,
and they focus just on that.
1557
01:05:19,375 --> 01:05:21,083
And they want to try
and burn calories.
1558
01:05:21,208 --> 01:05:23,750
Um, each machine, you know,
obviously activates muscles
1559
01:05:23,875 --> 01:05:25,916
a little bit differently, but
for all intents and purposes,
1560
01:05:26,041 --> 01:05:27,916
let's say a general treadmill,
right?
1561
01:05:28,041 --> 01:05:30,750
You can walk on it, run on it,
but doing only
1562
01:05:30,875 --> 01:05:32,500
cardiovascular exercise,
1563
01:05:32,625 --> 01:05:35,458
you're really focusing on,
on your heart health.
1564
01:05:35,583 --> 01:05:37,500
And that's really
really important.
1565
01:05:37,625 --> 01:05:40,875
However,
you're not able to stimulate
1566
01:05:41,000 --> 01:05:44,416
the muscle tissue in a,
in a stressful sense
1567
01:05:44,541 --> 01:05:47,166
that triggers adaptation
if you will.
1568
01:05:47,291 --> 01:05:49,208
So, what I mean by that is,
when you're jogging,
1569
01:05:49,333 --> 01:05:50,833
you're going to take
hundreds and hundreds
1570
01:05:50,958 --> 01:05:52,666
and maybe a thousands of steps.
1571
01:05:52,791 --> 01:05:54,500
Whereas,
if you were to do a lunge
1572
01:05:54,625 --> 01:05:56,041
and holding onto a dumbbell,
1573
01:05:56,166 --> 01:05:59,125
you might only do
14 or 15 steps,
1574
01:05:59,250 --> 01:06:00,541
and you'd be exhausted, right?
1575
01:06:00,666 --> 01:06:02,708
So, the purposes
by putting the muscle
1576
01:06:02,833 --> 01:06:05,750
under the--
a more strenuous environment
1577
01:06:05,875 --> 01:06:08,208
is going to have different
adaptations to it,
1578
01:06:08,333 --> 01:06:14,208
and those adaptations are growth
and definition and density.
1579
01:06:14,333 --> 01:06:16,791
You know all those people want
the nice curves and shapes,
1580
01:06:16,916 --> 01:06:18,166
well, that's muscle.
1581
01:06:18,291 --> 01:06:20,791
Not only that,
resistance training
1582
01:06:20,916 --> 01:06:23,250
has so many other
abundant benefits,
1583
01:06:23,375 --> 01:06:26,833
to bone density increases,
to ligament health,
1584
01:06:26,958 --> 01:06:31,208
to tendons, longevity
with mobility as we age.
1585
01:06:31,333 --> 01:06:34,958
So, resistance training
is definitely a big plus.
1586
01:06:35,083 --> 01:06:38,750
Well, exercise, we have
such a large body of work
1587
01:06:38,875 --> 01:06:42,083
that shows conclusively
that exercise
1588
01:06:42,208 --> 01:06:44,208
can increase
your longevity factors.
1589
01:06:44,708 --> 01:06:47,791
It really reverses
the aging process.
1590
01:06:47,916 --> 01:06:50,166
I've seen people that literally
look 60 years old
1591
01:06:50,291 --> 01:06:52,291
but they start working out,
building muscle,
1592
01:06:52,416 --> 01:06:53,791
eating right and I mean it looks
1593
01:06:53,916 --> 01:06:56,041
like they knocked ten
years off their life.
1594
01:06:56,166 --> 01:06:57,916
So, exercise,
one of things that happens
1595
01:06:58,041 --> 01:07:00,333
is we've become sedentary,
is we don't have
1596
01:07:00,458 --> 01:07:02,000
as much blood flow going, right?
1597
01:07:02,125 --> 01:07:04,333
The circulatory system
slows down.
1598
01:07:04,875 --> 01:07:06,416
When you just go out
and jog a little bit,
1599
01:07:06,541 --> 01:07:08,541
power walk a little bit,
lift some weights,
1600
01:07:08,666 --> 01:07:11,041
you really get
your blood recirculating.
1601
01:07:11,166 --> 01:07:12,666
And you know
when we lose muscle,
1602
01:07:12,791 --> 01:07:14,583
we don't just lose the big ones.
1603
01:07:14,708 --> 01:07:15,958
We also lose the little ones
1604
01:07:16,083 --> 01:07:18,625
that keep the skeletal
system in place.
1605
01:07:18,750 --> 01:07:20,916
So, when you exercise
those little ones,
1606
01:07:21,041 --> 01:07:23,375
those little muscles that hold
your skeletal system in place
1607
01:07:23,500 --> 01:07:25,041
can stay strengthened.
1608
01:07:25,166 --> 01:07:26,666
When you don't exercise,
1609
01:07:26,791 --> 01:07:28,916
they atrophy just
like the big muscles.
1610
01:07:29,041 --> 01:07:30,208
And this is why so many people,
1611
01:07:30,333 --> 01:07:32,541
say in their 60s or 70s or 80s,
1612
01:07:32,666 --> 01:07:34,791
fall over in the shower.
Break their hip.
1613
01:07:34,916 --> 01:07:37,041
Hit their head on a counter
and pass away.
1614
01:07:37,166 --> 01:07:39,541
Because eventually
they lose the stability
1615
01:07:39,916 --> 01:07:42,416
of what those little
muscles create for you.
1616
01:07:42,541 --> 01:07:44,833
And as they atrophy,
your skeletal system
1617
01:07:44,958 --> 01:07:46,458
becomes very unstable.
1618
01:07:46,583 --> 01:07:48,708
And how many times
do we see an older gentleman
1619
01:07:48,833 --> 01:07:50,625
walking with more
of a shuffle gait
1620
01:07:50,750 --> 01:07:52,125
rather than actually
taking steps.
1621
01:07:52,250 --> 01:07:55,750
That is not, by the way,
a natural act of aging.
1622
01:07:56,208 --> 01:07:58,583
What you're seeing
when somebody begin shuffling
1623
01:07:58,708 --> 01:08:02,916
is actually a result of a lack
of weight bearing exercise
1624
01:08:03,041 --> 01:08:04,500
over time as they aged.
1625
01:08:04,625 --> 01:08:06,458
And again we talked
about people that just think,
1626
01:08:06,583 --> 01:08:08,291
"All right,
my exercise is cardio."
1627
01:08:08,416 --> 01:08:09,708
Which is great, you know
what I mean, but I think
1628
01:08:09,833 --> 01:08:11,625
in your formative years,
you need muscle.
1629
01:08:11,750 --> 01:08:14,125
You need strength and how
you get that is through
1630
01:08:14,250 --> 01:08:16,250
weight training. And we talked
about weight training
1631
01:08:16,375 --> 01:08:18,333
is going to,
is going to strengthen
your skeletal structure,
1632
01:08:18,458 --> 01:08:19,916
and you need that. I mean,
1633
01:08:20,041 --> 01:08:21,666
you don't want to be
a frail old person
1634
01:08:21,791 --> 01:08:25,250
and sadly enough even people 50,
60, 70 years,
1635
01:08:25,375 --> 01:08:28,125
50 actually 40s, 50s,
are getting hip replacements now
1636
01:08:28,250 --> 01:08:29,875
because they neglected
the weight training.
It's like,
1637
01:08:30,000 --> 01:08:31,916
"Oh, I'll run, I'll run,
I'll run." Running is great
1638
01:08:32,041 --> 01:08:34,083
but I think everyone should
engage in weight training.
1639
01:08:34,208 --> 01:08:36,541
I think it's so,
it's so beneficial to you.
1640
01:08:36,666 --> 01:08:40,625
I just believe that to have a,
a overall...
1641
01:08:41,333 --> 01:08:43,708
g-- good for you program
1642
01:08:43,833 --> 01:08:45,708
it's got to include exercise.
1643
01:08:46,208 --> 01:08:49,875
It, it has to, it's,
it's a huge component.
1644
01:08:50,000 --> 01:08:52,666
Nothing will strengthen
your bones,
1645
01:08:52,791 --> 01:08:55,791
build your muscles,
contour your body.
1646
01:08:55,916 --> 01:08:59,583
And give you the shape and tone
like resistance exercise.
1647
01:08:59,708 --> 01:09:02,250
That's weights.
Resistance exercise is weights.
1648
01:09:02,375 --> 01:09:04,791
And then your choices
could be endless.
1649
01:09:04,916 --> 01:09:07,083
Whatever you sort
of tend to gravitate to.
1650
01:09:07,208 --> 01:09:09,000
Whatever you intend
to do most often.
1651
01:09:09,125 --> 01:09:11,208
Whatever you intend
to crave and want to do.
1652
01:09:11,958 --> 01:09:14,541
Now one thing about working
out that many people
1653
01:09:14,666 --> 01:09:16,666
don't know especially
for anti-aging,
1654
01:09:16,791 --> 01:09:18,625
Tufts University
came out with a study
1655
01:09:18,750 --> 01:09:20,041
and it says when you age
1656
01:09:20,166 --> 01:09:21,541
there's these different
milestones that--
1657
01:09:21,666 --> 01:09:23,125
it happened to every
single one of us.
1658
01:09:23,250 --> 01:09:26,625
When we age, we lose muscle
mass, we lose strength.
1659
01:09:27,208 --> 01:09:28,750
You know, we start
putting on more body fat.
1660
01:09:28,875 --> 01:09:31,916
Our metabolism slows down,
bad cholesterol goes up.
1661
01:09:32,041 --> 01:09:33,541
Good cholesterol goes down.
1662
01:09:33,666 --> 01:09:35,541
You start having problems
with temperature regulation.
1663
01:09:35,666 --> 01:09:38,875
But there's ten points, all
these things happen as we age.
1664
01:09:39,000 --> 01:09:42,458
But there's one thing
that can reverse all of that
1665
01:09:42,875 --> 01:09:43,875
and what do you think it is?
1666
01:09:44,000 --> 01:09:45,000
It's exercise.
1667
01:09:45,125 --> 01:09:46,791
Exercise as in lifting weights
1668
01:09:46,916 --> 01:09:49,250
and doing some
cardiovascular work.
1669
01:09:49,375 --> 01:09:51,500
The combination of both
is going to be anti-aging,
1670
01:09:51,625 --> 01:09:53,541
and it's going
to slow down or prevent
1671
01:09:53,666 --> 01:09:55,333
or even reverse
some of those milestones
1672
01:09:55,458 --> 01:09:56,875
people might already be having.
1673
01:09:57,000 --> 01:09:58,083
Yeah, I mean there is,
there is a million
1674
01:09:58,208 --> 01:09:59,250
benefits to weight training
1675
01:09:59,375 --> 01:10:00,291
and exercise and eating, right?
1676
01:10:00,416 --> 01:10:01,750
Whether it is, you know,
1677
01:10:01,875 --> 01:10:03,541
beating, com--
combating heart disease,
1678
01:10:03,666 --> 01:10:05,833
combating cancer, combating
all of, all of horrible
1679
01:10:05,958 --> 01:10:10,541
life's disastrous diseases,
to prolonging your life.
to healthy life.
1680
01:10:10,666 --> 01:10:12,208
But here's one thing
about weight training
1681
01:10:12,333 --> 01:10:14,208
that a lot of people don't know,
what the science says is
1682
01:10:14,333 --> 01:10:17,083
your body can be burning
fat efficiently up for,
1683
01:10:17,208 --> 01:10:18,666
you know, two, three,
four hours later,
1684
01:10:18,791 --> 01:10:21,041
which is, is unfathomable,
it's like, I mean,
1685
01:10:21,166 --> 01:10:22,750
"I just trained
so hard and my body is
1686
01:10:22,875 --> 01:10:24,375
still burning fat,
that's amazing."
1687
01:10:24,500 --> 01:10:26,000
So, you-- there's a lot
of things that are,
1688
01:10:26,125 --> 01:10:27,458
are not measured but you get
1689
01:10:27,583 --> 01:10:29,458
better responses
and better results by doing.
1690
01:10:29,583 --> 01:10:32,250
So, people look
on the machines all the time,
1691
01:10:32,375 --> 01:10:35,166
they say, "Oh, I burned
200 calories, 500 calories."
1692
01:10:35,291 --> 01:10:37,875
And first of all,
those machines aren't accurate
1693
01:10:38,000 --> 01:10:39,750
for many reasons.
Because it's really
1694
01:10:39,875 --> 01:10:41,750
just taking your weight
and your age.
1695
01:10:42,250 --> 01:10:44,000
But what it's not taking
into consideration,
1696
01:10:44,125 --> 01:10:45,291
what's your body comp?
1697
01:10:45,416 --> 01:10:48,291
Like, say I'm 120 pounds
and I probably
1698
01:10:48,416 --> 01:10:51,916
have more lean muscle mass
than another 120 pound
1699
01:10:52,041 --> 01:10:53,166
young girl next to me.
1700
01:10:54,416 --> 01:10:55,333
And if we're both
walking on the treadmill,
1701
01:10:56,583 --> 01:10:58,333
the more muscle mass you have,
every step I'm--
1702
01:10:58,458 --> 01:11:01,166
I have more muscle
that's burning calories.
1703
01:11:01,291 --> 01:11:04,208
So, I am using more calories
than someone else
1704
01:11:04,333 --> 01:11:06,500
that has maybe
more fat and less muscle.
1705
01:11:06,625 --> 01:11:10,125
So, it really isn't about
your height and your weight
1706
01:11:10,250 --> 01:11:12,750
when you're doing these things.
So, that's not accurate.
1707
01:11:12,875 --> 01:11:16,750
But when you leave the gym,
your body is still recovering.
1708
01:11:16,875 --> 01:11:20,125
It's when you work out
for several hours your body
1709
01:11:20,250 --> 01:11:22,208
is still burning calories
from that workout.
1710
01:11:22,333 --> 01:11:24,125
It's not like when you leave
the gym it's over.
1711
01:11:24,250 --> 01:11:28,833
Of course with all things, over
training is detrimental to--
1712
01:11:28,958 --> 01:11:31,333
And especially when it comes
to physique development.
1713
01:11:31,458 --> 01:11:34,166
Unlike, it's funny,
like training for yourself
1714
01:11:34,291 --> 01:11:35,625
is unlike any other sport.
1715
01:11:35,750 --> 01:11:37,416
If you're golfing,
you can golf for five,
1716
01:11:37,541 --> 01:11:38,958
six hours to perfect your swing.
1717
01:11:39,083 --> 01:11:40,833
If you're surfing,
you need to be in the ocean
1718
01:11:40,958 --> 01:11:42,458
four or five hours
just to get out
1719
01:11:42,583 --> 01:11:44,208
there to catch the wave.
But when it comes to your body,
1720
01:11:44,333 --> 01:11:45,875
and science--
and there's science behind this,
1721
01:11:46,000 --> 01:11:47,583
your body can only stand
1722
01:11:47,708 --> 01:11:50,791
60 to 90 minutes
of vigorous activity.
1723
01:11:50,916 --> 01:11:52,416
After that,
it starts to shut down.
1724
01:11:52,541 --> 01:11:54,666
And the damage is,
is probably too overwhelming.
1725
01:11:54,791 --> 01:11:56,750
I mean, it leads to injuries.
1726
01:11:56,875 --> 01:11:58,708
It leads to aches.
It leads to pains.
1727
01:11:58,833 --> 01:12:01,291
It leads to chronic,
chronic pain that can happen.
1728
01:12:01,416 --> 01:12:03,916
So, if you're in the gym three,
four, five hours a day,
1729
01:12:04,041 --> 01:12:05,833
you'd better be working there
because if not, you're,
1730
01:12:05,958 --> 01:12:07,125
you're just killing yourself.
1731
01:12:07,250 --> 01:12:08,666
It's like this...
1732
01:12:09,833 --> 01:12:12,083
if you really want
to mess your body up
1733
01:12:12,208 --> 01:12:13,875
and mess your hormone system up,
1734
01:12:14,750 --> 01:12:17,750
do excessive cardio, excessive.
1735
01:12:17,875 --> 01:12:20,750
Talk to any triathlete,
any cyclist.
1736
01:12:21,333 --> 01:12:23,833
That takes its toll on the body
1737
01:12:24,375 --> 01:12:27,000
and so again what's the goal?
1738
01:12:27,125 --> 01:12:30,250
If the goal, yeah, if, if,
if it's a requirement
1739
01:12:30,375 --> 01:12:33,125
for your chosen
occupation or sport,
1740
01:12:33,250 --> 01:12:35,166
you sort of don't have
much of a choice.
1741
01:12:35,291 --> 01:12:37,458
But if your goal
is just to get fit,
1742
01:12:38,083 --> 01:12:41,750
it doesn't require more than
an hour five times a week.
1743
01:12:41,875 --> 01:12:44,000
My weight was at 150 pounds
1744
01:12:44,125 --> 01:12:46,125
when I started
my bicycle journey.
1745
01:12:47,041 --> 01:12:50,000
I was averaging eight
to ten hours a day cycling.
1746
01:12:50,125 --> 01:12:52,083
And not just cycling.
I'm balancing on the rear wheel.
1747
01:12:52,208 --> 01:12:53,875
So, you're using the whole body,
upper body,
1748
01:12:54,000 --> 01:12:56,583
lower body, everything you
could think of, I'm using it.
1749
01:12:56,708 --> 01:13:00,583
And so, I noticed...
I started shrinking
1750
01:13:00,708 --> 01:13:03,541
as I was going into
my ride and I was consuming
1751
01:13:03,666 --> 01:13:05,000
and consuming and consuming.
1752
01:13:05,333 --> 01:13:07,833
I was up to 4000 calories a day.
1753
01:13:07,958 --> 01:13:10,333
For someone of my stature,
that's a lot of calories.
1754
01:13:10,791 --> 01:13:12,666
And I was still losing weight.
1755
01:13:12,791 --> 01:13:14,416
When I finished
across the finish line,
1756
01:13:14,541 --> 01:13:17,250
I was skin and bones,
I weighed 130 pounds.
1757
01:13:17,375 --> 01:13:20,583
I lost 20 pounds of muscle mass,
it was ridiculous.
1758
01:13:20,958 --> 01:13:24,333
Um, it's been three months
now since my ride.
1759
01:13:25,041 --> 01:13:27,500
I'm almost back
to my normal weight.
1760
01:13:27,625 --> 01:13:30,500
It took me that long to get
back to where I want to be.
1761
01:13:30,625 --> 01:13:32,375
My strength still
isn't there yet.
1762
01:13:32,500 --> 01:13:34,166
I'm still progressing.
1763
01:13:34,291 --> 01:13:38,208
There's a point when people,
they start exercising
1764
01:13:38,333 --> 01:13:40,125
and they think,
"Oh, this is great,"
and they want to exercise
1765
01:13:40,250 --> 01:13:42,583
more thinking, well,
they'll get faster results.
1766
01:13:42,708 --> 01:13:44,666
Well, there's a-- there's
something called overtraining.
1767
01:13:44,791 --> 01:13:46,583
And it does several things.
One, it can actually
1768
01:13:46,708 --> 01:13:48,916
increase your cortisol.
I know many times
1769
01:13:49,041 --> 01:13:52,416
when me,
other athletes have overtrained,
1770
01:13:52,541 --> 01:13:54,666
what you start seeing is
you start putting on more fat.
1771
01:13:54,791 --> 01:13:56,916
Because when you over-train
you need time
1772
01:13:57,041 --> 01:13:58,583
for your muscles to recover.
1773
01:13:59,083 --> 01:14:00,666
You know, every body part I say,
1774
01:14:00,791 --> 01:14:01,875
whatever body part you're doing
1775
01:14:02,000 --> 01:14:03,541
give it at least
48 hours to rest.
1776
01:14:03,666 --> 01:14:05,875
Sometime 72 hours depending on
how hard you lift.
1777
01:14:06,000 --> 01:14:07,875
Because if you don't
give it that recovery
1778
01:14:08,000 --> 01:14:09,333
it's not going to recover,
1779
01:14:09,458 --> 01:14:11,375
and if you start working
out on muscles that are
1780
01:14:11,500 --> 01:14:13,416
already fatigued,
you're basically going
to break them down.
1781
01:14:13,541 --> 01:14:17,000
So, now you're burning muscle
and you're storing fat
1782
01:14:17,125 --> 01:14:20,166
then trying to build muscle and,
and get rid of fat.
1783
01:14:20,791 --> 01:14:26,208
I would ideally suggest
that your exercise program
1784
01:14:26,333 --> 01:14:29,375
have a combination
of resistance,
1785
01:14:30,208 --> 01:14:35,083
a little bit of aerobic cardio,
something that's fun.
1786
01:14:35,208 --> 01:14:38,125
Whether it's going
to the dog park with your dog
1787
01:14:38,250 --> 01:14:40,625
or playing
with kids or grandkids.
1788
01:14:40,750 --> 01:14:43,708
There needs to be some sort
of active rest I would call it.
1789
01:14:43,833 --> 01:14:45,208
Things that you would do that
1790
01:14:45,333 --> 01:14:47,833
whether it's
in the garden or out
1791
01:14:47,958 --> 01:14:51,166
by the pool or things that
you don't even view as exercise.
1792
01:14:51,291 --> 01:14:54,541
But lifting weights two,
three times a week
1793
01:14:54,666 --> 01:14:57,916
for 30 to 40 minutes,
and some form of cardio
1794
01:14:58,041 --> 01:15:00,125
and a little bit
of flexibility training.
1795
01:15:01,583 --> 01:15:04,208
[Tom] Now we come to,
what I believe,
1796
01:15:04,333 --> 01:15:07,166
is the most important part
of any weight loss journey.
1797
01:15:07,291 --> 01:15:09,625
And it's an element
that most weight loss systems
1798
01:15:09,750 --> 01:15:10,875
do not include.
1799
01:15:11,541 --> 01:15:13,500
The psychology of weight loss.
1800
01:15:14,000 --> 01:15:16,958
Without it, no sustainable
weight loss is possible.
1801
01:15:17,500 --> 01:15:20,458
Many companies will mail you
food or teach you how to eat,
1802
01:15:20,916 --> 01:15:24,166
but not show you the reasons
behind our overeating.
1803
01:15:24,291 --> 01:15:27,250
Or show us how to control
all those cravings.
1804
01:15:27,375 --> 01:15:29,916
As you will see,
you cannot change the body
1805
01:15:30,041 --> 01:15:31,916
without changing
the mindset first.
1806
01:15:32,625 --> 01:15:35,125
Once you master your mind,
all you have to do
1807
01:15:35,541 --> 01:15:37,583
is just wait
for your body to catch up.
1808
01:15:38,041 --> 01:15:40,333
So, a number of years ago I was
working with a psychiatrist
1809
01:15:40,458 --> 01:15:43,166
and as all we did was work
with eating disorder patients.
1810
01:15:43,291 --> 01:15:45,666
And back in those days,
they were very formidable for me
1811
01:15:45,791 --> 01:15:48,500
because one of the things that
it, it did is it allowed me
1812
01:15:48,625 --> 01:15:51,166
to really sit back and see
the psychological component
1813
01:15:51,291 --> 01:15:53,458
of weight loss just versus
the food component.
1814
01:15:53,916 --> 01:15:55,958
And during those years
working with a psychiatrist
1815
01:15:56,083 --> 01:15:58,708
we were having great,
really great conversations
1816
01:15:58,833 --> 01:16:02,291
about how that person's thought
process was interfering
1817
01:16:02,416 --> 01:16:04,583
with their ability to get
where they wanted to go.
1818
01:16:04,708 --> 01:16:06,791
And one of the things I was
doing back in those days,
1819
01:16:06,916 --> 01:16:09,791
since I started writing papers
for a lot of articles
1820
01:16:09,916 --> 01:16:10,833
in journals
and things like that.
1821
01:16:10,958 --> 01:16:11,958
And one of them I labeled as
1822
01:16:12,083 --> 01:16:13,833
the Psychology of Deprivation.
1823
01:16:14,291 --> 01:16:17,333
So, what I want to show you
is how a simple thought
1824
01:16:17,458 --> 01:16:20,958
like, you know, the beginning
of a diet, eat perfectly,
1825
01:16:21,083 --> 01:16:22,416
you know, no more red meat,
no more fried food,
1826
01:16:22,541 --> 01:16:24,750
can actually turn out
to work against you.
1827
01:16:24,875 --> 01:16:26,750
And you see a lot
of dieters go through this.
1828
01:16:26,875 --> 01:16:28,333
And their intentions
are really good.
1829
01:16:28,458 --> 01:16:30,208
So, the way they start out
is they start off with,
1830
01:16:30,333 --> 01:16:32,291
"Okay, I'm going to do perfect.
1831
01:16:32,416 --> 01:16:34,000
No more red meat,
no more fried food,
1832
01:16:34,125 --> 01:16:36,333
no more eating out,"
and they start their diet.
1833
01:16:36,458 --> 01:16:38,500
I'm going to tell you that's
going to last about two weeks.
1834
01:16:38,625 --> 01:16:40,291
It rarely ever goes
beyond two months.
1835
01:16:40,416 --> 01:16:41,916
Because that seems
to be the snapping moment
1836
01:16:42,041 --> 01:16:43,541
where everybody breaks, okay?
1837
01:16:43,958 --> 01:16:46,166
Now, as you're giving up
all your favorite foods,
1838
01:16:46,291 --> 01:16:48,166
you're going to start to get
struck by all the cravings
1839
01:16:48,291 --> 01:16:49,833
for the food you haven't
been allowed to eat.
1840
01:16:49,958 --> 01:16:51,083
The first thing
you're going to do
1841
01:16:51,208 --> 01:16:52,666
when the craving
strike is resist.
1842
01:16:52,791 --> 01:16:55,500
And the way we resist the
cravings is we say no to them.
1843
01:16:56,125 --> 01:16:59,833
Now, you say no and that's
going to last about as long
1844
01:16:59,958 --> 01:17:02,291
as the moment
you encounter the trigger.
1845
01:17:02,791 --> 01:17:04,666
The trigger's a negative
emotional state.
1846
01:17:04,791 --> 01:17:06,791
So, you kept resisting the
foods, and all of a sudden,
1847
01:17:06,916 --> 01:17:08,791
one day you get frustrated,
you get angry,
1848
01:17:08,916 --> 01:17:10,500
you get bored, whatever that is.
1849
01:17:10,625 --> 01:17:12,750
It's over,
and now you binge on the food
1850
01:17:12,875 --> 01:17:14,208
you said you wouldn't eat
anymore.
1851
01:17:15,750 --> 01:17:17,208
Now, the moment you binge on
those foods you got to realize
1852
01:17:17,333 --> 01:17:19,833
that person just violated
all the rules and guidelines
1853
01:17:19,958 --> 01:17:22,166
they laid out to begin with,
which was to eat perfectly.
1854
01:17:22,666 --> 01:17:25,333
So, out of that binge
then originates guilt.
1855
01:17:25,458 --> 01:17:27,083
We feel bad
because we just violated
1856
01:17:27,208 --> 01:17:29,583
those rules and guidelines.
And out of the guilt
1857
01:17:29,708 --> 01:17:31,666
comes rationalization
and justification
1858
01:17:31,791 --> 01:17:33,416
that sort of sounds like this,
1859
01:17:33,541 --> 01:17:35,125
"Well, I've blown it now,
1860
01:17:35,250 --> 01:17:37,375
I might as well really blow it,
so what the heck,"
1861
01:17:37,500 --> 01:17:38,791
and then off they go completely.
1862
01:17:39,541 --> 01:17:41,833
Now, as you watch that scenario,
I want to create
1863
01:17:41,958 --> 01:17:43,791
another scenario
because consider this,
1864
01:17:43,916 --> 01:17:46,666
if you were driving down the
road and you got a flat tire,
1865
01:17:46,791 --> 01:17:48,666
would you ever jump out
of your car and slit
1866
01:17:48,791 --> 01:17:49,916
the other three tires?
1867
01:17:51,250 --> 01:17:51,750
I mean who would do that?
Look what you just did.
1868
01:17:53,083 --> 01:17:53,833
You delayed your journey.
It's going to cost you
1869
01:17:55,583 --> 01:17:55,916
more money. You don't have
to buy one tire, you have
to buy four.
1870
01:17:57,000 --> 01:17:58,041
And everything
you did in your attempt
1871
01:17:59,208 --> 01:18:00,625
to get to your destination
was destroyed
1872
01:18:02,291 --> 01:18:03,125
by getting out of your car
and slitting the other
three tires.
1873
01:18:04,291 --> 01:18:05,791
So, what I wanted
to do was teach people
1874
01:18:05,916 --> 01:18:08,958
that using that statement,
"I've blown it now,
1875
01:18:09,083 --> 01:18:11,583
I might as well really blow it,"
will take you down a path
1876
01:18:11,708 --> 01:18:13,166
of making it worse,
no different than slitting
1877
01:18:13,291 --> 01:18:14,541
the other three tires, right?
1878
01:18:14,666 --> 01:18:17,125
But you see, if you're
on a sustainable program
1879
01:18:17,250 --> 01:18:19,166
that you do the rest
of your life it has to account
1880
01:18:19,291 --> 01:18:21,041
for a momentary lapses
because that's going to happen
1881
01:18:21,166 --> 01:18:22,958
to all of us, weddings,
celebrations,
1882
01:18:23,083 --> 01:18:25,708
funerals, whatever.
And I want you to know that,
1883
01:18:25,833 --> 01:18:27,958
that happens to all of us,
but if you will change
1884
01:18:28,083 --> 01:18:30,208
that word or statement
1885
01:18:30,333 --> 01:18:32,583
from "I've blown it now
I might as well really blow it,"
1886
01:18:32,708 --> 01:18:35,791
to, "If I just don't slit
the other three tires,
1887
01:18:35,916 --> 01:18:39,750
I'm doing great," that takes
your brain right back on track
1888
01:18:39,875 --> 01:18:41,625
and you negate
all that extra eating,
1889
01:18:41,750 --> 01:18:43,250
and so now there's
really no damage
1890
01:18:43,375 --> 01:18:45,000
from that momentary lapse.
1891
01:18:45,125 --> 01:18:46,791
So, many people,
they go through this journey,
1892
01:18:46,916 --> 01:18:49,375
and they are doing great and,
you know, they're very convicted
1893
01:18:49,500 --> 01:18:52,458
about doing everything right
and they are doing great.
1894
01:18:52,583 --> 01:18:54,708
And then all of a sudden
something happens, um.
1895
01:18:54,833 --> 01:18:57,416
Maybe they are little
bit late on their meal
1896
01:18:57,541 --> 01:18:59,541
and they get a whiff
of something. And they are like,
1897
01:18:59,666 --> 01:19:01,125
they see something, they hear
something on the radio,
1898
01:19:01,250 --> 01:19:02,125
see something on the television
1899
01:19:02,250 --> 01:19:03,208
screen as they are walking out,
1900
01:19:03,333 --> 01:19:04,333
you know, to get in their car
1901
01:19:04,458 --> 01:19:05,916
and they see something that just
1902
01:19:06,041 --> 01:19:09,416
stimulates that,
"Oh, that looks so good."
1903
01:19:09,541 --> 01:19:11,833
And then they want it,
and you know what,
1904
01:19:11,958 --> 01:19:13,500
they go and they eat it.
1905
01:19:13,625 --> 01:19:16,708
And then that guilt hits them
and they are like,
1906
01:19:16,833 --> 01:19:18,416
"Oh, I screwed up.
Well, you know what?
1907
01:19:18,541 --> 01:19:19,916
I screwed up!" [hisses]
1908
01:19:20,041 --> 01:19:21,791
Now, they are totally
off their plan.
1909
01:19:21,916 --> 01:19:24,541
Now, they are going home and,
and what I say to those people,
1910
01:19:24,666 --> 01:19:26,541
you know what there's going to
be times that's going to happen.
1911
01:19:26,666 --> 01:19:28,875
But you know what, three hours
later you have another meal.
1912
01:19:29,333 --> 01:19:30,541
Pick it up from there.
1913
01:19:30,666 --> 01:19:33,083
You know,
just that one little...
1914
01:19:33,791 --> 01:19:36,083
I call it a little speed bump,
little blip in the road,
1915
01:19:36,208 --> 01:19:38,583
is not going
to cause you to fail.
1916
01:19:38,708 --> 01:19:42,000
So, yeah, you, you messed up,
maybe, and I mean, I don't think
1917
01:19:42,125 --> 01:19:44,666
it's really a mess up but you,
you fell off your plan.
1918
01:19:44,791 --> 01:19:47,250
You're guilty about it,
but that doesn't mean now
1919
01:19:47,375 --> 01:19:49,083
all the way until Monday.
What is the deal about
1920
01:19:49,208 --> 01:19:51,458
people starting on Monday?
If this happened on Thursday,
1921
01:19:51,583 --> 01:19:53,166
they are going to screw up
all the way until Monday?
1922
01:19:53,291 --> 01:19:54,875
"Oh, Monday, I'm going
to start again." [chuckles]
1923
01:19:55,000 --> 01:19:56,375
That's not what you want to do.
1924
01:19:56,500 --> 01:19:58,416
If you do have a little hiccup,
1925
01:19:58,541 --> 01:20:00,125
then make your next meal good
1926
01:20:00,250 --> 01:20:01,333
and then keep going from there,
1927
01:20:01,458 --> 01:20:02,625
and that way
you're going to continue
1928
01:20:02,750 --> 01:20:04,125
with progress on your plan.
1929
01:20:04,250 --> 01:20:06,083
So, one of the things
I've seen in this practice
1930
01:20:06,208 --> 01:20:08,708
is that there seems
to be a process of change
1931
01:20:08,833 --> 01:20:10,541
that people go through,
and I kind of want to walk you
1932
01:20:10,666 --> 01:20:12,708
through what
those different steps are.
1933
01:20:12,833 --> 01:20:16,000
And what you notice is that
almost all the successful people
1934
01:20:16,125 --> 01:20:17,583
that lose weight
and keep it off,
1935
01:20:17,708 --> 01:20:20,625
tend to follow
this particular path of steps.
1936
01:20:21,000 --> 01:20:24,000
Unsuccessful people,
I watch what they do,
and there's really no mystery
1937
01:20:24,125 --> 01:20:25,666
as to why they are unsuccessful.
1938
01:20:25,791 --> 01:20:28,166
They are often trying
to bypass these steps.
1939
01:20:28,583 --> 01:20:30,458
The first step that
you watch somebody go through
1940
01:20:30,583 --> 01:20:32,083
is called awareness, right?
1941
01:20:32,208 --> 01:20:33,791
The person becomes acutely aware
1942
01:20:33,916 --> 01:20:36,750
that what they've been doing
is no longer working for them.
1943
01:20:36,875 --> 01:20:40,000
So, whatever that thing is
something somebody said,
1944
01:20:40,666 --> 01:20:41,833
they tried on a new
pair of clothing,
1945
01:20:41,958 --> 01:20:43,375
they can't get into it, right?
1946
01:20:43,500 --> 01:20:46,541
They become acutely aware
that what they've been doing
1947
01:20:46,666 --> 01:20:49,125
is no longer working,
and that's the first step
1948
01:20:49,250 --> 01:20:50,291
that begins the change.
1949
01:20:51,458 --> 01:20:53,083
The problem with it
though is awareness
1950
01:20:53,208 --> 01:20:54,583
is not enough to change.
1951
01:20:54,708 --> 01:20:56,041
Because how many people
do we know,
1952
01:20:56,541 --> 01:20:58,625
um, that know they have
a drinking problem,
1953
01:20:58,750 --> 01:21:00,750
a cigarette sort of problem
or a weight problem
1954
01:21:00,875 --> 01:21:02,083
and never change it?
1955
01:21:02,208 --> 01:21:03,833
Okay,
but awareness is the first step
1956
01:21:03,958 --> 01:21:05,541
that starts the journey.
1957
01:21:06,166 --> 01:21:09,041
The second step which
I will tell you is very,
very important,
1958
01:21:09,166 --> 01:21:11,625
and you can't skip this one,
is contemplation.
1959
01:21:12,041 --> 01:21:14,125
Contemplation is where
you sit down
1960
01:21:14,250 --> 01:21:16,833
before you start your journey,
and you kind of sit down
1961
01:21:16,958 --> 01:21:20,000
and ask yourself,
"How is this journey going to go
1962
01:21:20,125 --> 01:21:22,333
with the way my life is," right?
"Is it going to be more fun
1963
01:21:22,458 --> 01:21:24,000
or is it going to be less fun?
1964
01:21:24,125 --> 01:21:25,250
How am I going to work this into
1965
01:21:25,375 --> 01:21:27,416
my socializing in my setting,"
right?
1966
01:21:27,541 --> 01:21:30,291
I think you need to spend
a little time contemplating
1967
01:21:30,416 --> 01:21:33,791
how you see putting
this change into action.
1968
01:21:34,291 --> 01:21:36,125
Now, once again,
the problem with contemplation
1969
01:21:36,250 --> 01:21:38,916
is it... [stutters]
it isn't permanent,
1970
01:21:39,041 --> 01:21:42,958
it becomes procrastination
sometimes for some people,
right?
1971
01:21:43,083 --> 01:21:44,958
So, you don't want to stay
in contemplation too long
1972
01:21:45,083 --> 01:21:46,625
but when it becomes
procrastination,
1973
01:21:46,750 --> 01:21:48,833
how many people do we
know that are talking
1974
01:21:48,958 --> 01:21:50,791
about changing
all the time but never do.
1975
01:21:51,208 --> 01:21:53,916
But I do think the second step
is you got to think about
1976
01:21:54,041 --> 01:21:55,916
how you're going to incorporate
this into your life
1977
01:21:56,041 --> 01:21:58,000
and how you're going
to work around it, right?
1978
01:21:58,458 --> 01:22:01,791
Then, and this is critical,
the next step is knowledge.
1979
01:22:02,375 --> 01:22:05,000
I would say the biggest
problem for most people
1980
01:22:05,125 --> 01:22:07,625
is they take in the wrong
knowledge, right?
1981
01:22:07,750 --> 01:22:09,458
They read some stupid diet book.
1982
01:22:09,583 --> 01:22:12,750
It's radical, it's, it's crazy,
right?
1983
01:22:12,875 --> 01:22:14,458
I don't know,
cut out all your carbs.
1984
01:22:14,583 --> 01:22:17,291
And those things,
that kind of knowledge
1985
01:22:17,416 --> 01:22:19,916
is going to set you up
to fail because if the knowledge
1986
01:22:20,041 --> 01:22:23,333
you have taken is defective,
every step you take after that
1987
01:22:23,458 --> 01:22:24,666
is only going
to lead to failure.
1988
01:22:25,208 --> 01:22:26,500
So, what we try
to do is make sure
1989
01:22:26,625 --> 01:22:28,041
that you're given
the right knowledge,
1990
01:22:28,166 --> 01:22:30,208
the right information
about how to change for you.
1991
01:22:30,541 --> 01:22:32,416
Now, that's not the end of it,
right?
1992
01:22:32,541 --> 01:22:35,666
So, what happens next
is the person takes action.
1993
01:22:36,208 --> 01:22:37,916
They take the knowledge
they are learning,
1994
01:22:38,041 --> 01:22:40,166
they start implementing it
into action,
1995
01:22:40,291 --> 01:22:41,791
and then,
they can experiment with it
1996
01:22:41,916 --> 01:22:43,666
along the way
and make adjustments.
1997
01:22:44,083 --> 01:22:46,458
Now, most people think
that once you get to action
1998
01:22:46,583 --> 01:22:48,958
it's over, it's done,
but honestly on average
1999
01:22:49,083 --> 01:22:50,916
what I've seen in this business
2000
01:22:51,041 --> 01:22:54,250
is that most people
on average go from action
2001
01:22:54,375 --> 01:22:57,375
back to contemplation,
you know, one, two, three,
2002
01:22:57,500 --> 01:23:00,500
four, five times before
they finally finish the cycle.
2003
01:23:00,625 --> 01:23:02,708
Because you see
when you go from action
2004
01:23:02,833 --> 01:23:05,291
back to contemplation,
that's telling you
2005
01:23:05,416 --> 01:23:08,291
there's something you didn't
learn in the knowledge
2006
01:23:08,416 --> 01:23:10,458
that you got to go back
and learn, right?
2007
01:23:10,583 --> 01:23:12,000
And so most people, though,
when they fall out
2008
01:23:12,125 --> 01:23:13,541
of action
they think they failed.
2009
01:23:13,666 --> 01:23:15,666
It's over and now
they are on to the next diet
2010
01:23:15,791 --> 01:23:19,041
when if you took in the right
information and you failed,
2011
01:23:19,166 --> 01:23:21,000
it's probably because
there's some components
2012
01:23:21,125 --> 01:23:22,708
of your lifestyle
you haven't worked this into
2013
01:23:22,833 --> 01:23:24,000
and you have to figure that out.
2014
01:23:25,500 --> 01:23:27,916
Now, once you move into action,
the goal of all clinicians
2015
01:23:28,041 --> 01:23:29,375
is to get you to the final stage
2016
01:23:29,500 --> 01:23:31,375
which is the one I call
self-accountability.
2017
01:23:31,916 --> 01:23:34,333
When you reach that final stage,
your change is permanent.
2018
01:23:34,458 --> 01:23:36,875
It's part of you,
it's part of your essence.
2019
01:23:37,000 --> 01:23:38,750
You would do it even
if you went on vacation
2020
01:23:38,875 --> 01:23:41,041
because it's what
you want to do,
2021
01:23:41,166 --> 01:23:42,875
it's not what you have to do.
2022
01:23:43,000 --> 01:23:45,666
There is a gigantic difference
2023
01:23:45,791 --> 01:23:48,583
between want to versus have to.
2024
01:23:48,958 --> 01:23:51,000
So, long as the change
is put under the category
2025
01:23:51,125 --> 01:23:53,666
of a have to,
you won't keep doing it, right?
2026
01:23:53,791 --> 01:23:56,000
When it's under a want to,
you'll keep doing it.
2027
01:23:56,125 --> 01:23:59,333
What I would like to convey
to people that feel hopeless
2028
01:23:59,458 --> 01:24:05,916
is it there is hope and... it's
really encouraging people that,
2029
01:24:06,041 --> 01:24:09,666
"Listen, today, maybe today,
just today,
2030
01:24:10,083 --> 01:24:11,625
how about just add
one healthy meal.
2031
01:24:12,458 --> 01:24:14,291
Just add a healthy meal
to your current program.
2032
01:24:15,083 --> 01:24:17,166
Maybe tomorrow
add a healthy meal.
2033
01:24:17,750 --> 01:24:18,958
Take a ten minute walk.
2034
01:24:19,625 --> 01:24:22,833
Day three,
let's add two healthy meals
2035
01:24:22,958 --> 01:24:24,000
to your current program.
2036
01:24:24,750 --> 01:24:26,166
Go on a 15 minute walk.
2037
01:24:26,666 --> 01:24:29,666
Do some muscle building
exercises maybe in the privacy
2038
01:24:29,791 --> 01:24:30,916
of your own home."
2039
01:24:31,500 --> 01:24:34,958
And over time,
these things add up.
2040
01:24:35,083 --> 01:24:37,125
So, while I was working
with a psychiatrist
2041
01:24:37,250 --> 01:24:42,125
what I had to do was try
to help people reintroduce foods
2042
01:24:42,250 --> 01:24:44,875
that are considered bad foods
into their program.
2043
01:24:45,000 --> 01:24:47,208
So, that we could come
back to a program
2044
01:24:47,333 --> 01:24:51,166
of eating management not
deprivation rigid omissions
2045
01:24:51,291 --> 01:24:52,458
and guidelines, right?
2046
01:24:54,000 --> 01:24:54,958
So, I came up with a statement
which I actually trademarked
2047
01:24:56,083 --> 01:24:56,916
years ago called,
Better Bad Choices.
2048
01:24:58,166 --> 01:24:59,291
And what I was trying
to do was show people
2049
01:24:59,416 --> 01:25:02,041
that you do not have
to eat perfectly
2050
01:25:02,166 --> 01:25:04,000
to get a massive change
in your weight.
2051
01:25:04,125 --> 01:25:06,666
What you have to do is
you simply need to do better.
2052
01:25:06,791 --> 01:25:10,125
So, consider this, if I sit
down in front of somebody
2053
01:25:10,250 --> 01:25:11,416
and I noticed they've
been eating red meat
2054
01:25:11,541 --> 01:25:13,333
four or five days a week,
2055
01:25:13,458 --> 01:25:15,041
my question to them would be,
2056
01:25:15,166 --> 01:25:17,291
"What do you honestly believe
that you could cut it
2057
01:25:17,416 --> 01:25:18,958
back to
and you could live with?"
2058
01:25:19,083 --> 01:25:20,791
Now, if that person said, well,
I can eat red meat
2059
01:25:20,916 --> 01:25:23,666
twice a week, I would say,
"Great. That's a change
to make."
2060
01:25:24,000 --> 01:25:26,041
Because when you go from red
meat four or five days a week
2061
01:25:26,166 --> 01:25:27,625
to twice,
aren't you doing better?
2062
01:25:28,125 --> 01:25:30,125
Now, what's interesting
about this is the patient
2063
01:25:30,250 --> 01:25:32,416
doesn't notice anything.
You know, they are not deprived,
2064
01:25:32,541 --> 01:25:34,916
they are still having red meat.
They just chose
2065
01:25:35,041 --> 01:25:37,291
to adjust it back
to a more reasonable level,
2066
01:25:37,416 --> 01:25:40,250
and that one small change
would actually create
2067
01:25:40,375 --> 01:25:42,083
great results over
the course of time
2068
01:25:42,208 --> 01:25:43,333
because it's sustainable.
2069
01:25:44,916 --> 01:25:46,208
See, so whenever you approach
a meal you just ask yourself,
2070
01:25:46,333 --> 01:25:48,041
"How can I make
this a better bad choice?"
2071
01:25:48,541 --> 01:25:49,875
And what I came up
with is I believe
2072
01:25:50,000 --> 01:25:51,916
there's three different
sustainable ways
2073
01:25:52,041 --> 01:25:53,833
of people making
a better bad choice.
2074
01:25:53,958 --> 01:25:56,291
The first make a more
positive food selection.
2075
01:25:56,416 --> 01:25:58,125
So, if you can find a more
positive food selection
2076
01:25:58,250 --> 01:25:59,791
like lower-fat,
lower-calorie ice cream
2077
01:25:59,916 --> 01:26:01,875
that you enjoy eating,
switch to that.
2078
01:26:02,416 --> 01:26:04,291
The second way you make
a better bad choice
2079
01:26:04,416 --> 01:26:06,958
is by not doing something
as often as you used to.
2080
01:26:07,458 --> 01:26:09,250
So, again, like I said,
if I was doing the red meat
2081
01:26:09,375 --> 01:26:11,291
five days a week,
and now I cut it back to two,
2082
01:26:11,416 --> 01:26:14,125
so long as that's sustainable,
I'm going to get great results.
2083
01:26:14,250 --> 01:26:16,958
What I would also do though,
is change the amount.
2084
01:26:17,375 --> 01:26:18,791
So, that's the third way.
2085
01:26:18,916 --> 01:26:20,333
If I always have
a 12 ounce T-Bone,
2086
01:26:20,458 --> 01:26:21,833
can I get away with at eight?
2087
01:26:21,958 --> 01:26:23,208
Now,
you're not giving up anything.
2088
01:26:23,333 --> 01:26:25,000
The idea of better bad choices
2089
01:26:25,125 --> 01:26:26,500
was to show people
2090
01:26:26,625 --> 01:26:29,208
that no one has to eat
perfectly to lose weight,
2091
01:26:29,333 --> 01:26:31,416
you simply have
to start doing better.
2092
01:26:31,958 --> 01:26:33,916
And don't get rid
of those foods you love.
2093
01:26:34,041 --> 01:26:36,625
My suggestion here is
just don't do it as often.
2094
01:26:36,750 --> 01:26:37,875
So, I'm never going
to say somebody,
2095
01:26:38,000 --> 01:26:39,416
"You can't have hamburger
and fries."
2096
01:26:39,541 --> 01:26:41,083
But again, if they were
doing that twice a week,
2097
01:26:41,208 --> 01:26:42,500
and now they do it
once every two weeks,
2098
01:26:42,625 --> 01:26:43,791
aren't they doing better?
2099
01:26:43,916 --> 01:26:45,208
[rock music]
2100
01:26:45,333 --> 01:26:46,833
[Tom] Finally,
we come to another
2101
01:26:46,958 --> 01:26:48,375
important element in fat loss,
2102
01:26:49,208 --> 01:26:50,125
motivation.
2103
01:26:51,291 --> 01:26:52,416
When we start a program,
it feels like
2104
01:26:52,541 --> 01:26:53,750
we can concur the world.
2105
01:26:54,166 --> 01:26:56,541
We are super motivated
and really gung ho.
2106
01:26:57,125 --> 01:27:00,333
Then life happens
and things get in the way,
2107
01:27:00,458 --> 01:27:03,583
and we seem to lose
that fire that was inside us.
2108
01:27:04,000 --> 01:27:06,125
How do we keep
that motivation going
2109
01:27:06,250 --> 01:27:08,250
throughout the whole
transformation journey?
2110
01:27:08,375 --> 01:27:10,166
And when we lose it
and get lost,
2111
01:27:10,625 --> 01:27:14,000
how can we rediscover that joy, that passion?
2112
01:27:15,041 --> 01:27:17,541
You know the subject
of motivation and inspiration
2113
01:27:17,666 --> 01:27:19,000
is rather interesting to me.
2114
01:27:19,125 --> 01:27:20,875
I'm going to share
a story with you, if I may.
2115
01:27:21,333 --> 01:27:24,625
So, in my very early 20s,
late teens,
2116
01:27:25,125 --> 01:27:26,500
I was working hard.
2117
01:27:26,625 --> 01:27:29,416
I was selling shoes
at a department store.
2118
01:27:29,541 --> 01:27:31,666
I was bouncing
in bars in the evening,
2119
01:27:31,791 --> 01:27:34,083
and I actually had a few
people that I would try
2120
01:27:34,208 --> 01:27:36,000
to encourage in the gym,
friends and family
2121
01:27:36,125 --> 01:27:38,125
and people
that I'd met in the gym.
2122
01:27:38,708 --> 01:27:40,541
But I also had keys to the gym.
2123
01:27:41,166 --> 01:27:44,750
And I would be in the gym in
the four o'clock hour, four a.m.
2124
01:27:45,208 --> 01:27:48,333
So, one time I'm just trying
to get a little bit of a nap,
2125
01:27:48,458 --> 01:27:50,916
I didn't sleep much
in those younger days.
2126
01:27:51,041 --> 01:27:54,166
And I kid you not, this is
a hardcore bodybuilding gym.
2127
01:27:54,291 --> 01:27:57,583
And a guy walks in the gym,
I'm the only one in the gym.
2128
01:27:58,125 --> 01:27:59,666
I'm the only one that sees him.
2129
01:27:59,791 --> 01:28:01,833
He had to have been close
to 400 pounds.
2130
01:28:02,416 --> 01:28:04,041
He doesn't even know
that I see him.
2131
01:28:04,166 --> 01:28:07,291
He comes in the gym,
he looks around, he walks out.
2132
01:28:07,416 --> 01:28:08,500
It's still dark outside.
2133
01:28:09,916 --> 01:28:11,833
I don't know why, I don't know
why, but I chased him.
2134
01:28:11,958 --> 01:28:13,041
Scared him,
I didn't mean to scare him,
2135
01:28:13,166 --> 01:28:15,125
I was a big, you know,
teenage kid.
2136
01:28:15,833 --> 01:28:18,166
I said, "Excuse me...
[stutters] can I help you?"
2137
01:28:18,625 --> 01:28:19,708
He goes, "No, you can't.
2138
01:28:20,958 --> 01:28:22,916
There is no help for me,
there's no hope for me.
2139
01:28:23,041 --> 01:28:27,166
I joined this gym, I walked in,
I can't, I can't do it."
2140
01:28:27,291 --> 01:28:29,125
I said,
"Let me tell you something, sir.
2141
01:28:31,708 --> 01:28:34,875
Just showing up
is 90% of the battle.
2142
01:28:35,375 --> 01:28:37,083
Just showing up,
you showed up today."
2143
01:28:37,625 --> 01:28:39,000
I said, "Come back in. I'm,
2144
01:28:39,125 --> 01:28:41,083
I'm going to take you
through a workout."
2145
01:28:41,208 --> 01:28:42,208
I wasn't a trainer.
2146
01:28:42,333 --> 01:28:43,833
That wasn't my profession.
2147
01:28:44,333 --> 01:28:46,791
And I said, "Listen,
I'll make a deal with you.
2148
01:28:48,791 --> 01:28:50,500
I'll train you for 90 days,
2149
01:28:51,750 --> 01:28:54,041
but if you miss one time,
we're done."
2150
01:28:55,333 --> 01:28:56,958
90 days goes by.
2151
01:28:57,500 --> 01:28:59,833
This guy's lost like 30,
40 pounds.
2152
01:29:00,500 --> 01:29:03,583
Now he's inspired
because he's seen results.
2153
01:29:03,708 --> 01:29:06,833
A year goes by, he ends up
losing about 100 pounds,
2154
01:29:06,958 --> 01:29:08,875
and you could see
the life change.
2155
01:29:09,000 --> 01:29:11,125
The transformation is starting.
2156
01:29:11,833 --> 01:29:17,000
But what it started for me...
was his answer to a question.
2157
01:29:18,250 --> 01:29:22,291
I said,
"Bob, why did you never quit?"
2158
01:29:23,375 --> 01:29:27,583
You know, most people that big
don't stick to diets,
2159
01:29:27,708 --> 01:29:29,250
don't make good food choices.
2160
01:29:29,875 --> 01:29:31,708
They don't stick
to a gym like this.
2161
01:29:32,583 --> 01:29:35,375
He said, "Larry,
the truth is I never wanted
2162
01:29:35,500 --> 01:29:36,666
to disappoint you."
2163
01:29:37,250 --> 01:29:39,208
He goes, "You have inspired me."
2164
01:29:39,791 --> 01:29:41,500
And at that moment in time,
2165
01:29:42,000 --> 01:29:46,166
I realized that,
that one of the greatest gifts
2166
01:29:46,291 --> 01:29:49,000
that a person could be
bestowed upon themselves
2167
01:29:49,541 --> 01:29:52,750
is the ability
to inspire other people.
2168
01:29:53,333 --> 01:29:55,416
So, the other thing I noticed
in my clinical practice
2169
01:29:55,541 --> 01:29:58,541
is there seems to be three
different levels of motivation
2170
01:29:58,666 --> 01:30:01,583
that we try to strive and get
our, our clients through.
2171
01:30:02,041 --> 01:30:03,458
What initiates the change is
2172
01:30:03,583 --> 01:30:05,250
what I call
fear-based motivation.
2173
01:30:05,375 --> 01:30:07,041
It's a great motivator,
by the way, at the beginning
2174
01:30:07,166 --> 01:30:08,708
it can motivate a lot of people.
2175
01:30:08,833 --> 01:30:10,333
I mean, you go to your doctor
and he says, "Hey,
2176
01:30:10,458 --> 01:30:12,541
you're a type two diabetic,"
or your doctor says,
2177
01:30:12,666 --> 01:30:14,083
"My God,
your cholesterol is so high,
2178
01:30:14,208 --> 01:30:15,958
you're going to have
a heart attack or stroke."
2179
01:30:16,083 --> 01:30:17,958
And that fear generates action
2180
01:30:18,083 --> 01:30:19,208
on the part of the individual,
2181
01:30:19,333 --> 01:30:20,625
and it could be
very motivational.
2182
01:30:21,208 --> 01:30:23,000
The problem with
fear-based motivation is
2183
01:30:23,125 --> 01:30:25,250
it is not long-lasting, right?
2184
01:30:25,375 --> 01:30:29,166
Because once you take action,
you resolve fear,
2185
01:30:29,291 --> 01:30:32,083
and if your motivation was
based solely on the fear,
2186
01:30:32,208 --> 01:30:34,416
and the fears no longer present,
guess where you're going to go?
2187
01:30:34,541 --> 01:30:35,750
Right back
to your old behaviors.
2188
01:30:35,875 --> 01:30:36,958
You're going
to recreate the problem.
2189
01:30:37,083 --> 01:30:38,458
Now, your cholesterol
gets high again.
2190
01:30:38,583 --> 01:30:40,583
Now,
your type two diabetes returns.
2191
01:30:41,125 --> 01:30:44,000
The goal then is
to move from the first form
2192
01:30:44,125 --> 01:30:46,125
of motivation to the second.
2193
01:30:46,250 --> 01:30:49,208
And the second is what I call
feedback based motivation.
2194
01:30:49,333 --> 01:30:51,333
It's very powerful.
I've seen people stay
2195
01:30:51,458 --> 01:30:52,708
in feedback motivation
2196
01:30:52,833 --> 01:30:54,541
for years and years and years.
2197
01:30:54,666 --> 01:30:57,541
And feedback motivation is
a wonderful form of motivation
2198
01:30:57,666 --> 01:30:59,875
because you're getting all
of the feedback from the world
2199
01:31:00,000 --> 01:31:02,000
around you. Friends are
coming up and just go,
2200
01:31:02,125 --> 01:31:03,083
"Oh, my God,
I've never seen you look
2201
01:31:03,208 --> 01:31:04,666
this good, what are you doing?"
2202
01:31:04,791 --> 01:31:06,750
Um, the scale tells you
it's better.
2203
01:31:06,875 --> 01:31:08,375
Uh, the body fat is going down.
2204
01:31:08,500 --> 01:31:12,000
Your clothes are fitting looser
and all of this feedback
2205
01:31:12,125 --> 01:31:15,416
lends itself to a higher-level
motivation to keep going.
2206
01:31:15,916 --> 01:31:18,125
Now, the problem
with feedback based motivation
2207
01:31:18,250 --> 01:31:19,958
is it can't last forever.
Because look,
2208
01:31:20,083 --> 01:31:21,291
what's going to happen
when the feedback
2209
01:31:21,416 --> 01:31:22,666
starts to trail off.
2210
01:31:22,791 --> 01:31:24,416
And what happens is
what's going to happen
2211
01:31:24,541 --> 01:31:25,750
when you reach your goal?
2212
01:31:25,875 --> 01:31:27,166
The clothes
can't get any looser.
2213
01:31:27,291 --> 01:31:28,583
The scale can't get any lower.
2214
01:31:28,708 --> 01:31:30,791
People aren't commenting
on it anymore.
2215
01:31:30,916 --> 01:31:34,458
In that moment, if you can
reach the third level,
2216
01:31:34,583 --> 01:31:36,291
and here's what's fascinating
about this,
2217
01:31:36,833 --> 01:31:38,958
the first two levels
of motivation,
2218
01:31:39,083 --> 01:31:41,375
your clinician can create
for you, right?
2219
01:31:41,500 --> 01:31:43,541
What I've discovered
is there is no way
2220
01:31:43,666 --> 01:31:45,041
I can put anybody
in the third level.
2221
01:31:45,166 --> 01:31:46,333
I just, I just can't do it.
2222
01:31:47,875 --> 01:31:50,291
And it's kind-- become very
clear to me that the third level
2223
01:31:50,416 --> 01:31:53,375
is an intrinsic level
of change and motivation.
2224
01:31:53,791 --> 01:31:56,208
What happens is the motivation
to do this
2225
01:31:56,333 --> 01:31:58,708
goes from the outside
to the inside.
2226
01:31:59,166 --> 01:32:02,250
Where the person just now
sees this as the new them.
2227
01:32:02,375 --> 01:32:04,791
It's what they want to do,
is not what they have to do.
2228
01:32:05,291 --> 01:32:07,166
And when somebody's
in that third level
2229
01:32:07,708 --> 01:32:11,583
where truly is intrinsic,
and it's an intrinsic level
2230
01:32:11,708 --> 01:32:15,958
of motivation, they really,
really has become part of them,
2231
01:32:16,083 --> 01:32:17,875
you'll watch when
this person goes on vacation,
2232
01:32:18,000 --> 01:32:20,333
they still want to eat clean.
They still go to the gym.
2233
01:32:20,458 --> 01:32:23,500
They still work out
because it's not a have to.
2234
01:32:23,625 --> 01:32:26,125
And so you see when that person
reaches the third level,
2235
01:32:26,250 --> 01:32:28,791
it's the most dynamic thing
I see in my clinical practice
2236
01:32:28,916 --> 01:32:30,541
because I love it
when they reach that.
2237
01:32:30,666 --> 01:32:32,583
And these are the people that
have kept the weight off ten,
2238
01:32:32,708 --> 01:32:33,875
15 or 20 years.
2239
01:32:34,000 --> 01:32:35,875
I get this all the time,
I'm 53 years old
2240
01:32:36,000 --> 01:32:38,875
and people say, "How the fá*áá*
are you motivated all day long?"
2241
01:32:39,000 --> 01:32:42,750
And I use everything in
the world from imagery I love,
2242
01:32:42,875 --> 01:32:44,250
I, I think pictures are amazing.
2243
01:32:44,375 --> 01:32:46,458
I think it, it captures us
in our raw essence.
2244
01:32:46,583 --> 01:32:48,250
It's like, "Okay,
this is what I look like now,
2245
01:32:48,750 --> 01:32:50,958
boy, do I need some work? This
is what I want to look like."
2246
01:32:51,083 --> 01:32:53,083
I, I take pictures of,
even to this day,
2247
01:32:53,208 --> 01:32:56,208
I'll, I'll find pictures of like
an early Arnold Schwarzenegger
2248
01:32:56,333 --> 01:32:58,625
or someone that really
inspires me and I'm just like,
2249
01:32:58,750 --> 01:33:00,166
and I'll put it on my phone.
I'll be like, "Yeah,
2250
01:33:00,291 --> 01:33:01,958
I got to work hard today,
this is what I want to do."
2251
01:33:02,083 --> 01:33:04,166
And it gets us constantly
focused. I--
2252
01:33:04,291 --> 01:33:07,208
One of the best tricks I, I,
I do when I engage with clients,
2253
01:33:07,333 --> 01:33:09,125
I'm like,
"Give me your worst picture.
2254
01:33:09,750 --> 01:33:12,666
Give it to me,
and I'm going to text it to you
2255
01:33:13,166 --> 01:33:15,000
when you least expect it."
You know what I mean?
2256
01:33:15,125 --> 01:33:16,500
So, people are like,
"Hey, I'm feeling good,
2257
01:33:16,625 --> 01:33:18,458
I'm feeling good, I'm not
going to do cardio today."
2258
01:33:18,583 --> 01:33:20,166
If I know they don't show up,
I will send them the picture.
2259
01:33:20,291 --> 01:33:21,791
So, I consciously
try to motivate,
2260
01:33:21,916 --> 01:33:24,416
I think using visualization,
it's, it's great.
2261
01:33:24,541 --> 01:33:26,250
And also what I like to do is,
2262
01:33:26,750 --> 01:33:28,458
I'm a gym guy, so I'm,
I'm fortunate enough
2263
01:33:28,583 --> 01:33:30,375
that I'm a Gold's Gym Venice.
2264
01:33:30,500 --> 01:33:32,583
I try to find guys that think
they are, they are pretty strong
2265
01:33:32,708 --> 01:33:34,166
and pretty rugged.
And I'll train with them.
2266
01:33:34,291 --> 01:33:35,958
I just want to eat their energy.
You know what I mean,
2267
01:33:36,083 --> 01:33:37,916
I just want to devour them.
I want to eat their weights,
2268
01:33:38,041 --> 01:33:39,625
I want to eat their energy.
So, I thrive off
2269
01:33:39,750 --> 01:33:41,625
all the energy in,
in a good gym.
2270
01:33:41,750 --> 01:33:43,916
You see, and a lot of people
when they train by themselves,
2271
01:33:44,041 --> 01:33:45,833
find something that's going
to motivate you. What turned--
2272
01:33:45,958 --> 01:33:47,875
what, what turned your gears
2273
01:33:48,000 --> 01:33:50,000
in your formative years?
Did you play sports?
2274
01:33:50,125 --> 01:33:52,000
Did you have that one
race that you won?
2275
01:33:52,125 --> 01:33:53,708
You know, think back
to the highlights of your life
2276
01:33:53,833 --> 01:33:56,375
and, and, and reflect and go,
"Man, that was a good time."
2277
01:33:56,500 --> 01:33:58,541
And bring that energy
too to the gym.
2278
01:33:58,666 --> 01:34:01,916
But also too,
life sometimes gets in the way.
2279
01:34:02,041 --> 01:34:04,625
So, so you, you could be
inspired one moment,
2280
01:34:04,750 --> 01:34:06,708
but then all the sudden
the reality of life
2281
01:34:06,833 --> 01:34:09,458
can just sort
of slap you in the face.
2282
01:34:09,583 --> 01:34:13,250
So, you have to be
persistent and persevere.
2283
01:34:13,375 --> 01:34:15,875
So, I tell even my,
my millennial kids,
2284
01:34:16,000 --> 01:34:18,416
I tell my employees,
I tell everybody.
2285
01:34:18,916 --> 01:34:23,166
There's, if you want
to be successful in anything,
2286
01:34:23,291 --> 01:34:25,333
I don't care
if it's a police officer,
2287
01:34:25,458 --> 01:34:29,375
a fireman, weight reduction,
you name it.
2288
01:34:30,291 --> 01:34:31,416
You show up early.
2289
01:34:32,291 --> 01:34:33,250
You leave late.
2290
01:34:34,333 --> 01:34:35,625
You volunteer
for as much as you can
2291
01:34:35,750 --> 01:34:37,500
no matter how busy
you think you are.
2292
01:34:37,625 --> 01:34:39,125
And there are three P's,
2293
01:34:39,250 --> 01:34:43,041
persistence,
perseverance and passion.
2294
01:34:43,166 --> 01:34:45,625
And if you can master
those three P's,
2295
01:34:45,750 --> 01:34:46,958
you pick your subject.
2296
01:34:47,083 --> 01:34:48,375
I don't care what it is.
2297
01:34:48,500 --> 01:34:51,333
Pick your career,
pick your occupation, teacher.
2298
01:34:51,958 --> 01:34:53,333
You'll be successful.
2299
01:34:53,458 --> 01:34:55,208
If your why is really strong,
2300
01:34:55,666 --> 01:34:59,000
every day you getting up to go
exercise or whatever it is,
2301
01:34:59,125 --> 01:35:01,833
is going to be so much easier.
Because your why... [stutters]
2302
01:35:01,958 --> 01:35:03,541
...is, is very important.
2303
01:35:03,666 --> 01:35:05,333
When your why is just
because you want to do it
2304
01:35:05,458 --> 01:35:06,833
with your friend
because it'd be fun
2305
01:35:07,333 --> 01:35:08,666
that's when it's going
to get hard.
2306
01:35:08,791 --> 01:35:10,166
That's when you're
going to miss days,
2307
01:35:10,291 --> 01:35:12,291
you're going to like,
waffle little bit
2308
01:35:12,416 --> 01:35:13,750
on your plan.
2309
01:35:13,875 --> 01:35:15,166
And probably something
very beneficial is
2310
01:35:15,291 --> 01:35:17,041
for people
to have support groups.
2311
01:35:17,166 --> 01:35:19,833
That's real important
because there is many times
2312
01:35:19,958 --> 01:35:22,250
in the past when
I was working out,
2313
01:35:22,375 --> 01:35:24,666
I would be getting up
in the morning working out.
2314
01:35:24,791 --> 01:35:26,375
I didn't want to,
but because I knew someone
2315
01:35:26,500 --> 01:35:28,708
was going to be there,
that accountability,
2316
01:35:28,833 --> 01:35:30,875
I just, I--
if I didn't show I knew,
2317
01:35:31,000 --> 01:35:33,125
it was going to be terrible,
so that helped.
2318
01:35:33,250 --> 01:35:34,916
And I see
with many other people,
2319
01:35:35,041 --> 01:35:37,333
the support group of someone
either exercising with you
2320
01:35:37,458 --> 01:35:39,166
whether you need to go
walk in the morning
2321
01:35:39,291 --> 01:35:41,250
or you go to the gym
or whatever,
2322
01:35:41,375 --> 01:35:42,791
go to yoga,
whatever you choose to do,
2323
01:35:42,916 --> 01:35:44,750
if you do it
with someone it's better.
2324
01:35:44,875 --> 01:35:48,125
And if you have everyone on
board with you to help you
2325
01:35:48,250 --> 01:35:49,500
because sometimes
you're around people
2326
01:35:49,625 --> 01:35:51,333
that really aren't
supporting you.
2327
01:35:51,458 --> 01:35:54,791
It's really easy for you
to do what they are doing.
2328
01:35:55,208 --> 01:35:56,833
But when you do have
a support group,
2329
01:35:56,958 --> 01:35:58,166
and they are helping you,
2330
01:35:58,291 --> 01:35:59,791
they are going to help you
be successful.
2331
01:35:59,916 --> 01:36:01,416
They are going to do
whatever they need to do
2332
01:36:01,541 --> 01:36:02,875
to make sure
you're eating the right foods,
2333
01:36:03,000 --> 01:36:04,500
that you are getting
your exercise in.
2334
01:36:04,625 --> 01:36:06,500
And that they are kind
of just supporting you and,
2335
01:36:06,625 --> 01:36:08,000
and telling you
how great you're doing,
2336
01:36:08,125 --> 01:36:10,166
and trying to keep you going
to that finish line.
2337
01:36:10,291 --> 01:36:13,833
Motivation, that can come
from so many different ways.
2338
01:36:13,958 --> 01:36:15,375
I'll put it to where
2339
01:36:15,500 --> 01:36:18,625
it really hit home with me,
progression.
2340
01:36:18,750 --> 01:36:23,000
So, if you, if you get progress,
if you try something,
2341
01:36:23,125 --> 01:36:25,666
I don't care what it is.
Whether you're trying
to learn Spanish
2342
01:36:25,791 --> 01:36:27,541
or whether you're trying
to play the piano
2343
01:36:27,666 --> 01:36:29,166
or whether you're trying
to lose weight or whether
2344
01:36:29,291 --> 01:36:31,791
you're trying to get strong,
progression.
2345
01:36:31,916 --> 01:36:35,333
And if you keep doing it
and you see progress
2346
01:36:35,458 --> 01:36:36,958
and you go, "Wait a second,
you know what?
2347
01:36:37,083 --> 01:36:38,958
Those pant-- those pants fit
a little better now."
2348
01:36:39,625 --> 01:36:41,583
You're going to want
to keep doing it, right?
2349
01:36:41,708 --> 01:36:44,083
It's simple, okay?
So, progression.
2350
01:36:44,208 --> 01:36:47,458
If you see progression,
that's my motivation, okay?
2351
01:36:47,583 --> 01:36:52,375
Some people, uh, they have a, a,
a visual board, okay?
2352
01:36:52,500 --> 01:36:54,125
Like manifesting.
They have a board
2353
01:36:54,250 --> 01:36:55,666
and they can have
a picture of a--
2354
01:36:55,791 --> 01:36:57,333
I don't know a,
a bodybuilder and say,
2355
01:36:57,458 --> 01:36:59,250
"I want to look like that."
That's another good way.
2356
01:36:59,375 --> 01:37:01,083
First thing when
you wake up in the morning
2357
01:37:01,208 --> 01:37:03,458
look at your visual board
and say, "I want that."
2358
01:37:04,000 --> 01:37:05,500
I need to work
towards that goal.
2359
01:37:05,625 --> 01:37:07,333
Look at it again right
before you go to bed.
2360
01:37:07,750 --> 01:37:10,166
I do that a lot.
I have my own visual boards.
2361
01:37:10,291 --> 01:37:12,416
I go to the extreme,
instead of a visual board,
2362
01:37:12,541 --> 01:37:13,958
I actually put the actual item
2363
01:37:14,083 --> 01:37:17,583
that I want to try to achieve,
uh, like my bicycle.
2364
01:37:17,708 --> 01:37:19,916
I will put my bicycle,
it sat in my living room
2365
01:37:20,041 --> 01:37:22,291
when I woke up in the morning,
it's the first thing I saw.
2366
01:37:22,708 --> 01:37:24,625
And that's what drove me
to keep going.
2367
01:37:24,750 --> 01:37:27,625
Another thing that I realized
that helps people a lot
2368
01:37:27,750 --> 01:37:29,541
is to keep the value
of their goal
2369
01:37:29,666 --> 01:37:31,250
at the forefront of their brain.
2370
01:37:31,750 --> 01:37:33,375
You know, what I've have
noticed over time is that
2371
01:37:33,500 --> 01:37:35,125
when people lose
a certain amount of weight
2372
01:37:35,250 --> 01:37:36,791
they kind of get comfortable.
2373
01:37:36,916 --> 01:37:38,916
I'll never forget a guy
that came into my clinic
2374
01:37:39,041 --> 01:37:41,750
who comes in, sits down,
and he-- I said,
"How you doing?"
2375
01:37:41,875 --> 01:37:43,500
And he goes, "I'm doing great,
but I find
2376
01:37:43,625 --> 01:37:45,750
I'm not as focused as I was
when I first started."
2377
01:37:45,875 --> 01:37:47,500
And I said, "I, I don't know
what that means, tell me
2378
01:37:47,625 --> 01:37:49,333
a little bit about
what you mean by being focused."
2379
01:37:49,458 --> 01:37:51,458
He goes, "Well, you know, Keith,
when I first came in,
2380
01:37:51,583 --> 01:37:53,583
I wasn't drinking alcohol.
I wasn't eating out.
2381
01:37:53,708 --> 01:37:55,208
I wasn't missing workouts.
2382
01:37:55,333 --> 01:37:56,500
You know,
I wasn't missing meals.
2383
01:37:56,625 --> 01:37:57,791
I was cooking my own food."
He said,
2384
01:37:57,916 --> 01:37:59,416
"To be honest with you,
I'm, I'm drinking
2385
01:37:59,541 --> 01:38:00,791
a little bit here and there.
2386
01:38:00,916 --> 01:38:03,000
I'm kind of skipping
some meals at times but,"
2387
01:38:03,125 --> 01:38:05,666
and he stands up
and undoes his belt.
2388
01:38:05,791 --> 01:38:07,458
Takes his pants and holds it
out to here and goes,
2389
01:38:07,583 --> 01:38:09,125
"But check this out.
I haven't been
2390
01:38:09,250 --> 01:38:10,875
in these pants since college."
2391
01:38:11,000 --> 01:38:13,166
And then he cinched up
his belt and sat back down.
2392
01:38:13,291 --> 01:38:15,666
And I realized, I said,
"You do understand
2393
01:38:15,791 --> 01:38:17,958
you just explain to me
why you lost your focus."
2394
01:38:18,083 --> 01:38:20,000
And he said, "No, what,
what did I say?"
2395
01:38:20,708 --> 01:38:23,333
And I said, "The moment you
stood up and you undid your belt
2396
01:38:23,458 --> 01:38:25,166
what you just told me
is you're comfortable.
2397
01:38:25,750 --> 01:38:28,083
What you need to understand is
people don't change
2398
01:38:28,208 --> 01:38:29,791
the things
they are comfortable with.
2399
01:38:29,916 --> 01:38:32,166
They only change the things
they are uncomfortable with.
2400
01:38:32,291 --> 01:38:33,458
When you first came into me
2401
01:38:33,583 --> 01:38:36,541
and you have lost 35 pounds,
right?
2402
01:38:36,666 --> 01:38:39,458
You were uncomfortable, it was
painful to have that weight.
2403
01:38:39,583 --> 01:38:42,166
Now that you have lost 35
pounds, my suggestion to you
2404
01:38:42,291 --> 01:38:44,125
is to get rid
of that pair of pants.
2405
01:38:44,250 --> 01:38:45,791
Punch some holes in your belt.
2406
01:38:45,916 --> 01:38:48,000
Get a new pair of pants
that's a little bit snug.
2407
01:38:48,125 --> 01:38:49,416
Because you need
to get as uncomfortable
2408
01:38:49,541 --> 01:38:50,875
with the next 20 pounds
2409
01:38:51,000 --> 01:38:53,000
as you were with the first 35."
2410
01:38:53,125 --> 01:38:56,041
You see, once he became
comfortable, right?
2411
01:38:56,166 --> 01:38:57,958
He started to lose his focus.
2412
01:38:58,083 --> 01:39:00,791
And what has to happen
is you have to keep the goal
2413
01:39:00,916 --> 01:39:03,000
at the forefront of
your brain to stay motivated.
2414
01:39:03,125 --> 01:39:05,791
You know, the, the number one
thing I could say to people
2415
01:39:06,166 --> 01:39:09,583
if you want to lose weight,
one thing,
2416
01:39:09,708 --> 01:39:13,041
out of all this nonsense I--
You hear, one thing.
2417
01:39:13,458 --> 01:39:15,583
Determination,
if you have determination,
2418
01:39:15,708 --> 01:39:17,125
if you're determined to do it,
2419
01:39:17,250 --> 01:39:18,791
you will make it happen, okay?
2420
01:39:18,916 --> 01:39:20,458
That means
it's a priority to you.
2421
01:39:20,583 --> 01:39:22,125
Nothing else matters but that.
2422
01:39:22,250 --> 01:39:25,375
If you stick to that,
it will happen, okay?
2423
01:39:25,500 --> 01:39:28,458
You may fail sometimes,
but failing is good.
2424
01:39:28,583 --> 01:39:31,000
Failing means you learned. If
you can learn from that failure
2425
01:39:31,125 --> 01:39:33,625
and go, "Okay, that didn't
work so I need to change to this
2426
01:39:33,750 --> 01:39:35,208
and let's go down this path."
2427
01:39:35,333 --> 01:39:37,625
That's how you use
applied knowledge.
2428
01:39:37,750 --> 01:39:40,333
[bright upbeat music]
2429
01:39:47,000 --> 01:39:49,541
[Tom] I know I threw a lot
of information out at you.
2430
01:39:49,666 --> 01:39:52,500
So, let do a quick recap
of the real, sustainable,
2431
01:39:52,625 --> 01:39:54,333
and healthy Way to lose fat.
2432
01:39:54,458 --> 01:39:56,291
There are many great
tips in this film,
2433
01:39:56,750 --> 01:39:58,208
but here is a quick top ten.
2434
01:39:59,625 --> 01:40:02,875
Tip one, eat good healthy foods.
2435
01:40:03,250 --> 01:40:04,958
If it was made by nature eat it,
2436
01:40:05,416 --> 01:40:09,416
if it was made by man, it's
mainly processed, so skip it.
2437
01:40:10,583 --> 01:40:13,708
Tip two, eat the correct
combinations of foods.
2438
01:40:14,375 --> 01:40:17,833
Eat a protein, a carb,
a veggie at each meal.
2439
01:40:18,375 --> 01:40:21,625
This prevents the insulin
spikes that stores fat.
2440
01:40:22,875 --> 01:40:24,750
Tip three, portion size.
2441
01:40:25,500 --> 01:40:27,791
Make sure you are using
nutrition partitioning
2442
01:40:27,916 --> 01:40:29,833
and eating the correct
amount of calories
2443
01:40:29,958 --> 01:40:31,666
per meal, not per day.
2444
01:40:32,541 --> 01:40:34,875
And make sure your fat
consumption per meal
2445
01:40:35,000 --> 01:40:36,250
is less than 20%.
2446
01:40:37,625 --> 01:40:40,000
Tip four, make sure
you spread out your meals
2447
01:40:40,125 --> 01:40:43,000
every three hours and have
five to six meals per day.
2448
01:40:43,458 --> 01:40:47,375
This keeps that metabolism fire burning hot, all day long!
2449
01:40:49,250 --> 01:40:51,375
Tip five, drink your water.
2450
01:40:51,958 --> 01:40:54,166
Drink half your body
weight in ounces.
2451
01:40:54,708 --> 01:40:58,666
For instance, a 200 pound person drinks 100 ounces a day.
2452
01:41:00,208 --> 01:41:04,000
Tip six, don't let
a lapse turn into a relapse.
2453
01:41:04,125 --> 01:41:06,166
If you mess up,
get right back on track.
2454
01:41:06,625 --> 01:41:08,083
Don't beat yourself up about it
2455
01:41:08,208 --> 01:41:10,250
and make your next
meal a good one.
2456
01:41:11,541 --> 01:41:15,000
Tip seven, find a community
of similar minded people
2457
01:41:15,125 --> 01:41:18,333
to help you, motivate you
and keep you accountable.
2458
01:41:18,875 --> 01:41:21,375
Harvard did a study
and people who lost weight
2459
01:41:21,500 --> 01:41:24,833
in a group setting,
lost 225% more weight
2460
01:41:24,958 --> 01:41:26,333
than those who did it alone.
2461
01:41:27,875 --> 01:41:30,083
Tip eight,
make it a lifestyle change.
2462
01:41:30,208 --> 01:41:31,708
Do something
that you can stick with
2463
01:41:31,833 --> 01:41:33,291
for the rest of your life.
2464
01:41:33,416 --> 01:41:35,333
You don't have to eat
perfect all the time.
2465
01:41:35,458 --> 01:41:37,000
Remember what Keith Klein said,
2466
01:41:37,125 --> 01:41:39,791
"Small changes over
a long period of time
2467
01:41:39,916 --> 01:41:41,875
create massive results."
2468
01:41:43,583 --> 01:41:46,291
Tip nine,
include an exercise routine
2469
01:41:46,416 --> 01:41:49,083
into your weight loss journey.
Make sure it includes
2470
01:41:49,208 --> 01:41:51,583
cardio and weight
lifting activities.
2471
01:41:51,708 --> 01:41:54,750
Remember, building muscle
raises your metabolism
2472
01:41:54,875 --> 01:41:58,125
and will help keep you strong
and mobile later in life.
2473
01:41:58,750 --> 01:42:02,208
And finally, tip ten,
cook and carry your food.
2474
01:42:02,791 --> 01:42:05,416
After you plan out your meals,
cook them and put them
2475
01:42:05,541 --> 01:42:08,666
in food containers and carry
them with you wherever you go.
2476
01:42:09,208 --> 01:42:11,541
Nowadays,
they make great food coolers
2477
01:42:11,666 --> 01:42:12,916
which you can find online.
2478
01:42:13,500 --> 01:42:15,583
That way no matter
what happens that day,
2479
01:42:15,708 --> 01:42:18,833
you will be prepared and have
exactly what you need to eat.
2480
01:42:22,750 --> 01:42:24,791
[Tom] As you can imagine,
there was so much information,
2481
01:42:24,916 --> 01:42:26,708
I couldn't fit it all
in just one movie.
2482
01:42:27,291 --> 01:42:30,458
So, I'm working on,
Beyond Weight Loss 2.
2483
01:42:31,000 --> 01:42:33,125
Of course, in this movie,
I'll show you
2484
01:42:33,250 --> 01:42:35,458
more amazing tips
and tricks to lose weight
2485
01:42:35,583 --> 01:42:37,375
that were on
the cutting room floor.
2486
01:42:37,500 --> 01:42:40,208
But we will talk to many
more successful people
2487
01:42:40,666 --> 01:42:42,666
and hear their inspirational
stories.
2488
01:42:43,958 --> 01:42:47,458
And we go undercover
and have an explosive expose
2489
01:42:47,583 --> 01:42:49,541
that the diet world
never wants you to see.
2490
01:42:50,416 --> 01:42:51,416
Stay tuned.
2491
01:42:54,916 --> 01:42:58,166
[rock music]
2492
01:43:05,250 --> 01:43:07,708
You know,
what's interesting, um,
2493
01:43:08,625 --> 01:43:12,250
I'm getting close to 60 and
I probably am in better shape
2494
01:43:12,375 --> 01:43:15,375
than I was in my 20s and 30s,
and I competed in bodybuilding,
2495
01:43:15,500 --> 01:43:17,958
and I've been in the gym
business since I'm a teenager.
2496
01:43:18,375 --> 01:43:23,083
So, age, they say, is just a
number but I will tell you this.
2497
01:43:23,208 --> 01:43:27,916
I feel that, that we're always
in this quest to stay younger,
2498
01:43:28,041 --> 01:43:33,791
longer and I think science,
biology, you know, technology,
2499
01:43:34,208 --> 01:43:36,666
we're going to be able
to stay younger and fitter
2500
01:43:36,791 --> 01:43:39,166
and more vibrant a lot longer
2501
01:43:39,291 --> 01:43:41,208
than ever before, so I love it.
2502
01:43:41,333 --> 01:43:43,000
And here's the neatest thing
and I tell everyone this.
2503
01:43:43,125 --> 01:43:44,666
It's like, you're banging
your head against the wall,
2504
01:43:44,791 --> 01:43:45,875
you're banging your head
against the wall,
2505
01:43:46,000 --> 01:43:47,083
"This sucks, this sucks,
this sucks."
2506
01:43:47,208 --> 01:43:48,375
Then you're going to wake up
2507
01:43:48,500 --> 01:43:49,875
and 99% of the time
2508
01:43:50,000 --> 01:43:51,416
you're going to wake up,
and happens with everyone,
2509
01:43:51,541 --> 01:43:53,416
you're going to be like,
it just happens.
2510
01:43:53,791 --> 01:43:56,375
You wake up and all of a sudden,
"Oh, my God, there I am.
2511
01:43:56,958 --> 01:43:58,333
This is the body I wanted.
2512
01:43:58,458 --> 01:44:00,625
I can finally see exactly
where you're going,"
2513
01:44:00,750 --> 01:44:02,666
and when you start seeing,
you know, like, abs coming in,
2514
01:44:02,791 --> 01:44:04,083
like vascularity coming in.
2515
01:44:04,208 --> 01:44:06,208
That's motivating.
That's super exciting.
2516
01:44:06,333 --> 01:44:07,916
Everyone gets excited.
And I just tell everyone,
2517
01:44:08,041 --> 01:44:09,958
"You have to be patient
because it's a process."
2518
01:44:10,083 --> 01:44:12,666
[rock music]
199473
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