August 19, 2020 • 42 mins
Being healthy isn't just about practicing a regular exercise program. In fact, a healthy diet may be more important to our wellbeing than exercise itself. Food is fuel for both the body and the mind, therefore we need to focus on what we can eat long-term rather than short-term deprivation diets. In order to perform at our best and get the most out of life, we must provide our body with enough fuel to do so. Set yourself up for success with Tom's 6 week diet reset plan!
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Speaker 1 (00:00):
Welcome to Fitness Disrupted, a production of My Heart Radio.
I am Tom Holland, and this is fitness disrupted. When
it comes to the health and wellness industry, I would
argue there are two four letter words bulk when it
(00:23):
comes to the fear of putting on muscle and die.
Fear of bulk and going on crazy diets, I would argue,
in my experience, are two of the main reasons people
fail to see results and fail to achieve their healthiest bodies.
And that's a problem. And both of those fears and
(00:47):
terms have been around forever and it will continue to
be around because there will always be in my opinion,
Charlottean's who will profit off of those fears because fears
are profitable. Fears are profitable when it comes to fitness.
I could have made a killing many years ago by
playing into those fears, but unfortunately I have a conscience
(01:09):
and unfortunately I study the science. And if you do
both of those things you have If you have a
conscience and you study science, then you can't play into
those fears. And many of the people who promote the
bulk myth and push crazy diets, they profit and they
(01:30):
sound smart. It's incredible to me. You know, throw in
a couple of big words, and you sound smart when
it comes to exercise science and nutrition. And that's the problem.
And there are many doctors, many doctors pushing these type
of books. And in a second, I'm going to list
twenty diets. Twenty some of them are absolutely nuts. The
(01:52):
last five I believe will be shocking to some people.
But I have to go act to a show I
did with a person I have the utmost respectful for,
Matt Fitzgerald, and I think he's coming out with like
two more books, like I don't even know how many
he's written. But he is a nutrition guru, an endurance athlete,
and writer guru about those sports triathlon, running, so smart
(02:16):
and I had him on way back at the start
of this show. And if you miss that show, and
I will list a bunch that correlate to this topic
of my six week diet reset. And I should say
right off the bat that diet is in quotation marks, okay,
because I don't believe in diets, but we have to
use the term. And I will give you the one
(02:37):
I follow. But it's not a diet, it's not deprivation diet. Deprivation.
That's not what it's about. And I will talk more
about that. It's not gonna be a long show. And
my six week plan is not complex at all because
it shouldn't be. But it's sustainable, and it's based in science,
(02:57):
and it's flexible, all right. So Matt Fitzgerald, though, said
the sheer number of diets should be a major sign
to everyone that there is no one way because they
are so contradictory. But they all claim to be the
one way, and truthfully, bulk and diet, it's it's just
(03:19):
for someone who has had to you know, listen, I
get it. I'm in the industry, but the number of
friends and and clients and over the years who are
telling me about these diets and what do I think?
And I'm like, oh my gosh, I get it, you're
looking for that solution. But it drives me nuts when
(03:41):
people profit off of your hardships. Essentially, they ask you
to cut out entire food groups and to struggle for
weeks on end, and to feel like garbage as you're
doing it, and and to what end they make money?
You feel like garbage, You lose weight short term because
(04:03):
they all work short term, because they are all lower
calories short term. That's why you feel like garbage people
for a short amount of time. Is that really healthy?
Is that the way you want to live? No, hopefully not.
(04:26):
That's not the way I want you to go through it.
And here's the here's the takeaway, really early on in
the podcast, you don't have to you don't have to,
you don't have to feel like garbage, and you don't
have to eat one way. Shocking. I'm not gonna tell
you one way. My six week plan has flexibility, as
I just said, and that's super important. Okay, let's do
(04:49):
the quick break, first of two. Quick break. When we
come back, i'm gonna give you fun things. So a
couple of quick stats on the weight loss industry may
or may not surprise you. I'm gonna give you twenty
twenty diets to show you how nuts this world is.
We'll be right back. All right, we're back. I'm gonna
(05:21):
give you my six week diet reset, which listen, work
for me, works for so many people. It's not in
a book yet, it's not in anything. It's just my
way of helping people start that habit. Okay, figure out
a lifelong eating plant. It doesn't end at six weeks,
(05:42):
it starts at six weeks. Holy shocking concept, right all right?
Weight loss industry seventy two billion dollars, and I think
that number is low. I think that number is low.
Seventy two billion in the weight loss industry. But two
thirds of the population are overweight or obese. Many of you,
most of you are struggling. Who are listening to the show.
(06:04):
That's why you're listening. And a huge part of the
problem are the twenty just a twenty I'm pulled twenty
diets that are out there, and again so many of them.
Some are just completely nuts and you write them off immediately,
or you should, but the problem is people don't, and
then the other ones again pushed by doctors. Now I'm
(06:28):
not here to bash doctors, but I am here to
give you facts. A really interesting line that you should
think about is what does it say before you know?
I've done so many fitness programs, DVD s, Supreme ninety Day,
the apps, diet Workout, you know, so many different plans. Uh,
what do they say at the beginning before starting? He
died in exercise program? Consult your doctor? Do you know
(06:50):
what many courses in diet and exercise. Doctors have pretty
much zero. It depends on their specialty, but pretty much
zero healthy eating an exercise. Now, of course your heart
is an important muscle. Cardiologist, you know, you want to
be sure you don't have any uh, you know, underlying
(07:11):
issues before you start. But when it comes to actual
programming of exercise and diets and nutrition, pretty much zero.
Interesting thought, right, there's an there is a reason why
two thirds of the population are overweight or obese and
getting weaker and weaker, and that's part of it. Okay.
(07:33):
Another interesting fact though, and I found this very interesting
in preparing for the show. And I've heard, you know,
seeing kind of these numbers, but when you really take
a look at it, the number of people on a diet,
according to some research in the United States, is actually decreasing.
They say the peak was around and there has been
a decline to only two So you go, what is
(07:56):
a reason for that? What is the reason for that?
Is that a good thing? Well, two thirds of the part,
so we're getting heavier and heavier and less people are
going on a diet. So off the top, I would say, well,
that's a good thing, maybe, right, because people aren't going
on those diets. But I think it's not a good thing.
I think people have started to give up. I think
(08:18):
people are still on the diets. There's still, you know,
a huge percentage of people, and I would argue larger
than that number that are still on diets. But we
have things like bariatric surgeries, so people are going to
the surgical method right. Those are up about ten in
the last decad alone. And then a really tough topic
(08:38):
to talk about, although I tackled it at the start
in one episode one podcast, and I'll do it again.
Size acceptance, that's a problem. You should always love yourself,
as I said in that episode. I want to get
deep into this in this one, but a lot of
people are saying I'm okay being overweight, and as I've
talked about, there are just so many health complications that
(09:00):
arise out of that. That is not to say that
you shouldn't love yourself whether you are, you know, twenty
pounds or seven pounds, but I want you to be
your healthiest weight so you can live your healthiest life.
But I think a lot of people are going forget it.
I've been told that it's not a big deal, and
there are those myths about excess weight just not true,
(09:21):
and a lot of people have given up and that
is what makes me nuts. And that is what my
show and all that I do is about, is saying
it is not about your genetics, that you don't have
a death sentence literally because of genetics and things like that.
You can change at all. You just have to follow
the right plan, which is a huge part of the
(09:44):
problem with the diets. They're the wrong plan. You are
following the wrong directions to get to your destination. Okay,
another interesting statistic. Sevent of Americans claimed to be trying
to eat healthier and they say claimed be on the diet.
Now a probably true. Probably true, But what does that mean?
(10:07):
How often? You know? I talked to enough people to
know that many people failed to see the calorie expenditure
intake model and think that because they make one healthy
choice in seven days that the weight should be dropping
off or two or three. And my plan will totally
(10:27):
help fix that. All right, here's a final I got
two more points. Second to last, really interesting statistic. Prescription
obesity drugs. It's about a six fifty five million dollar market.
It's been flat for years and some of the newest
drugs don't need to mention them. They haven't kind of
(10:49):
gained traction as this article said, and no new obesity
drugs are expected to enter the market and gain FDA
approval before twenty two. That's a good thing to me,
and I have said since the beginning of time when
I started in this industry. There will never be a
pill that doesn't come with huge consequences side effects. That's
(11:15):
good news, that's not bad news. We want to exercise,
we want to move. If you are skinny, that doesn't
mean you're mentally okay, that doesn't mean you're healthy on
the inside. So yes, you go, well, you're contradicting yourself. No,
I want you to be a healthy weight, but I
want you to move. There are too many other things
that comes from eating healthy as I will talk about
(11:38):
and exercise. And finally, kind of interesting of men in
the United States are overweight of women, but membership in
weight loss programs, who do you think go they're dominated
by women. Of people that go to weight watch women,
so a lot of men. No surprise you guys listening.
(12:00):
It's a lot easier the sexist thing. Be the first
to admit that easier for men to be overweight in
society than women, just as truth of fact. Not okay,
men die earlier as a result as a result. Okay, wait,
around our midsections as as men, not good, the worst
(12:23):
place we can carry it. All right, let's get to it.
Let's get to these diets. This is great, all right.
So I'm just gonna list them because it should serve
as a sign that this is nuts, that these diets
don't work long term. So let's just let's just list them.
I got twenty. I'm gonna list most and then some.
(12:45):
I'll give you a little a little breakdown of what
they are. So here we go. We've got the paleo diet,
the vegan diet, the low carb diet, the Ducan diet,
the Ultra low fat diet, Atkins Diet, h c G diet,
the zone diet. You've got slim fast, You've got the
(13:05):
cabbage soup diet. You've got the blood type diet. You've
got intermittent fasting, You've got raw food. You've got the
grape food diet, grapefruit diet, I should say, the Master cleans.
And now let's get into four on the cookier side.
Although some of those cabbage soup. You want to go.
Are you gonna lose weight? Of course you are. Are
(13:26):
you gonna lose muscle as well? Yeah? Are you gonna
slow your metabolism down? Most likely so that when you
go back to eating the same amount of food after
going on one of these diets, you will gain weight
because you lowered your metabolism. Short term, short term gain,
long term consequences. Alright. Sleeping beauty diet. What is that?
(13:47):
Well popularized by none other than Elvis Presley, which would
tell you something. This involves sleeping for long periods of
time to avoid eating meals. That's it sleep. Sleep is good.
It sounds vaguely familiar too intermittent fasting. So as crazy
(14:08):
as that sounds, you go, oh wait, So what does
it matter if I'm sleeping or awake if I'm not eating?
And that is gonna be a hallmark of my philosophy
and part of the six week diet reset plan. It's
that you need to eat. You need to eat. Okay,
baby food diet, this seems to be a fitness celebrity
I know who popularized this and still does to this day.
(14:32):
You're gonna eat baby food, jar baby food instead of
a meal which is roughly twenty two twenty calories per serving,
has minimal protein, fiber, all the great nutrients we need,
and that's what you're gonna have for a meal. Does
that sound healthy? No? Are you gonna lose weight? I
think so? Up to a twenty calories, yeah, you're gonna
(14:52):
lose weight. Vision diet this is a great one. So
this involves wearing blue tinted glasses to make food seem
less appetizing and you're gonna take in less lower calories people,
or calories. This comes from a Japanese inventor who noticed that,
you know, foods in the red yellow spectrum look the
(15:13):
most appetizing. Where's blue was found to be least appetizing?
All right, so we're glasses made food, Uh, effort to
get people to eat less? Okay, cotton ball diet have
you heard of this one? You soak cotton balls and
juices and then you eat them in an effort to
yes drastically cut calorie intake. Do you notice the theme
(15:35):
in all of these calories intake? So all of those
articles and all that stuff, it's not about calories in
calories out well, when it comes to pure weight loss, yes,
it is. When it comes to health, no it isn't. Okay,
finally love this the chewing diet. And this goes to
a story that one of my brothers told me. In
a place he worked chewing diet, a guy named who
(16:00):
Fletcher became known as the Great Masticator. He lost forty
pounds by doing what he would chew every bite thirty
two times and then spit out what was left. And
if you think that's crazy and nuts and well three
you go. That was so long ago. Had a brother
have a brother works in finance in one of the
(16:22):
firms he worked in just a couple of years ago.
There's a guy desk next to him that would do
pretty much just this. In the morning, he would have
his donuts. He would chew them, eat them or you know,
put them in his mouth, chew them and spit them out.
Not sure how many times he chewed, but he would
do this. Okay, only in a society where food is plentiful,
(16:49):
could we afford to do this stuff? Could we afford
to starve ourselves to go on intermittent fasting food is plentiful.
And this may sound like tough love as well, but
in my experience, also, more money equals crazier diets and
more starving people who don't have enough, you know, need
(17:12):
to eat. They get it is not always the healthiest option.
That's a huge problem with the food industry. That's a
whole another topic though. Okay, so what do I believe?
I'm gonna give you just my this. These are my beliefs,
take them or leave them. My experience, my studies, what
I follow, what's worked for me, what's worked for my clients.
(17:33):
I got six points, and they start with I believe
in breakfast. I believe in breakfast. Did a whole show
on that. If you missed that one, I will go
into more depth and studies if you want to check
that one out, But that is I start with that
because that's how I start my day. I believe in breakfast,
(17:54):
and so do a lot of studies. And for those
of you who have way to lose but don't eat
breakfast and say you're not hungry, what I have said
to clients over the years is maybe you should change,
maybe you should try something different. What your results aren't working.
The end result of not eating breakfast isn't working for you,
(18:16):
So maybe that would be along with all the other tips,
and you know I'm gonna give you techniques. That's one.
So if you want to listen to that podcast where
I go into the studies, I would highly recommend it.
And that leads directly to number two. I believe food
is fuel. People fuel for two things, our bodies and
(18:41):
also our brains. Our brains run on glucose. When you
starve your body, you starve your brain of valuable energy.
Now I know you hy fat. People say, well, you
can learn to You can go through that process where
(19:01):
you feel like garbage for a couple of weeks, a week, whatever,
depending on you and your body can learn to adapt. Yeah,
because your body is a really smart machine. But why
are you going through that process, any process when it
comes to nutrition where you have to go through that experience,
I would ask you why, And I know you've got
some of your reasons. I disagree, But food is fuel
(19:25):
and that goes to breakfast. You are fueling your body
for the day. You are fueling your brain for the day.
And only because food is plentiful. Can we say, I'm
gonna wait, I'm gonna starve myself till twelve or one,
and let me say this, and I have a brother
who I'm not sure he listens to all my podcasts.
(19:45):
God bless him. He's intermittent fasting. And I listened, Like
you know, I've learned over the years, I just listened.
I don't generally give out advice on the one on
one because you know, numerous different issues. I say it
for the podcast and the books. And what he said
is he's lost weight intermittent fasting. God bless him. And
(20:06):
that's awesome. And of course you're going to you eat
less frequently, you're gonna lose weight. But what he said,
and this is the problem, is he intermittent fast and
then he can still eat whatever he wants after. Well, no,
that's not true health. So yes, this goes to skinny unhealthy.
(20:28):
Just because the scale has a number on it that
you like or is within the healthy range does not
mean all the stuff inside your body is okay. Your cholesterol,
your triglycerides, all of those numbers that are super important,
your HDL's, all of this stuff. You can't see that
on a scale. And that comes from eating healthy foods,
(20:51):
which leads perfectly to number three. I believe and science
supports numerous numerous diseases are prevented by eating healthy foods,
not through deprivation, and not by going long periods of
time without eating and then eating garbage. So you can
(21:13):
be a way to certain weight that makes you happy.
It comes to eating healthy foods and all of the
protective elements, the nutrients, the phytochemicals that are in those foods.
I believe that is a huge reason why we have
so much chronic disease today. It's not eating healthy stuff,
(21:37):
it's eating processed foods. Those foods are magic when it
comes to our health. So it's not about eating less,
it's about eating more good stuff. And that is a
huge part of my philosophy. And four I have to
I have to qualify this. Yes, eating less cowies are better. Yes,
(22:01):
studies show that those people who take in fewer calories
throughout the day live longer. Those studies are pretty darn strong.
But that doesn't mean those calories should or can be
from candy. That is the difference people. That is when
people say a calorie is not a calorie, well, when
it's energy and it's weight, you want to change the scale.
(22:23):
It pretty much does not matter as long as those
calories are what they are, where they come from when
it comes to seeing that number on the scale, but
when it comes to being healthy and living longer. I
can put you on a Twizzler and Reese's Pieces diet
and you will lose weight. Is that healthy? Are you
(22:43):
losing muscle? What are you doing to your insides? That's
the simple delineation of the calorie is not a calorie argument,
and it pretty much is that simple weight loss health. Okay,
and number five kind of pulls it all together. I
(23:04):
believe you should focus on what you can eat, not
what you cannot. And again only in a world kind
of I'm kind of getting worked up because I I
get frustrated because we have the elements. It's like, you
know a lot of people are freaking out right now
because of COVID and you you can't get the exercise
equipment you want, but we can get all the food
(23:24):
we want. All that's accessible to most people, not everyone,
but the people who have the most ability, the greatest
ability to eat whatever they want, they have the money,
they're the ones who tend to follow and push the
craziest diets. There. I said it. This is just fact,
(23:47):
all right, So I believe you should focus on what
you can eat not what you cannot, and that makes
life so much easier. I don't worry about what I
can eat. I focus on the healthy foods that I love. Okay,
And and I've said this for if you're talking all
the time about the diet you're on, that's a problem.
The amount of time you spend talking about your diet
(24:09):
is inversely proportional to the success of your diet. In
my experience, Let's get away from it. Let's enjoy life.
Let's sit down and eat and enjoy healthy foods, and
stop talking about this crazy diet you're on. The goal
should be to not talk about it and just to
move and to eat. But it's because of this misinformation
(24:36):
oftentimes say it one more time, pushed by doctors, that
people struggle. And that's where I get worked up. I'm
not angry with you who are following these diets. I'm
angry with the people who push them, and some again
who sound smart, and some who have numerous letters after
(24:56):
their name, but that has no correlation with their knowledge
of this subject. All right, and finally will come as
no surprise to most of you. I believe in excessive moderation,
not just with exercises, I talked about on other podcasts,
but with eating as well. Excessive moderation is I'll say
(25:19):
the secret, and you know I don't like that term,
but it clarifies quickly to success and enjoyment of life
a little bit frequently, not a lot infrequently, So a
lot in infrequently with eating is dieting doing a lot,
a little bit. Oh, I'm gonna go on a crash,
(25:40):
die for two weeks. I'm gonna go on a reset,
and then what how about figuring it out long term?
And in just a couple of minutes, I'm gonna give
you this so simple six weeks reset that goes to
that and again it starts when it finishes. That's the
absolute difference between my six week plan and most others.
(26:02):
All Right, I believe in excessive moderation. That's sustainable long term.
All right, let's take one more quick break and we'll
be right back. All Right. So I gave you my beliefs,
(26:29):
take them or believe them. They've worked. They're based in science.
And here's the plan. It's so simple when you follow it,
and it's flexible, and it starts when it finishes, as
I've said several times already. So it's six weeks. So
the components of it are this, You're gonna eat roughly
(26:50):
six meals a day, five to six. But because I
have to pick one, I like six. Okay, you're gonna
eat six meals a day. Now, normally they say medium's
eyes and I often will say medium size, but they
can vary slightly depending on what your needs are. But
you're gonna eat frequently, is the point. Okay, you're gonna
(27:13):
eat six meals a day. You're gonna start with breakfast
as quickly as possible in the morning, start your day front,
load your day with energy, healthy energy that is going
to set yourself up for success because you're not gonna
have the sugar cravings. You're not gonna have the crash,
you're not gonna have the hunger that you would if
(27:34):
you didn't. You start with breakfast. Then you're going to
eat every two to three hours. Okay, every time you eat,
you sit down and you think, what is my complex
carbohydrate and what is my lean source of protein. I
want carbs and protein at every meal. That's where I
want you to start. There's also healthy fats that you're
(27:55):
gonna throw in there. But for simplification, purposes. That's your focus.
Complex carbohydrates and lean sources of protein. Now, I know
many of you say, I don't even know what that is.
I'm giving you the framework here other podcasts, and I
will go into more detail. But if you want to
know about protein and protein intake, I did a show
on the power of protein. So scroll through the UH
(28:17):
previous podcasts if you have questions, and most likely it's
been answered in much greater detail there. But I just
need to give you the framework. Alright, complex carbohydrates, slow
releasing energy, and lean protein in every meal. And by
the way, at the very end, I'm gonna give you
examples of those at least the basic UH categories. All right,
(28:41):
Healthy fats, as I said, you're gonna throw those in
when you can. They are gonna make you feel fuller,
They are healthy, they are good for you. Healthy fats.
All right. Now, here's very interesting. What do we talk
about frequently? You've heard the numbers. Eight percent of the
time you should need healthy of the time. You can
go off the reservation a little bit. That's the treats,
that's the ice cream. You're not cutting out those things forever.
(29:03):
I have two kids. I want them to eat ice cream.
I want them to know that they're dessert and that
when you eat healthy, you can have that stuff. And
when you eat healthy, you just don't eat as much,
and you don't eat it as frequently, and you enjoy
it more. But those fitness people say I never I.
First of all, most of them are lying, and then
the other ones, they're just not as healthy. I'm sorry
(29:25):
in my experience. All right, So, out of those six
meals a day, one can be less than perfect. Here's
the great math. Let's do that. If you divide, if
you have one meal out of six that is less
than perfect, that's about sixteen point six si, let's round
up seventeen. Let's round up one more. So it's about
a the time. So here's the way I live. If
(29:47):
I wake up and maybe I've stayed out a little
later and I have a bacon, egg and cheese, not
not a healthy breakfast, not my best breakfast. That's my
one meal. Now it's gonna be a little more difficult.
And this WI lead eads to the next quick tip
to eat better throughout the day, because now I'm gonna
have those kind of spikes. It's not gonna fulfill me.
(30:08):
In the way that a healthy breakfast would with complex
carbs and you know, better sources of protein, and well
it's a good source of protein. But you get my point.
Then I'm going to try to eat better for the
rest of the day. And this is why now it
starts to make sense of people common sense. My show
is about science and anecdotal experience and common sense and
(30:30):
the then diagram and where those three connect. So for
the vast majority of my eating, the nighttime is when
I'm not as perfect, and generally that six meal maybe
dessert because I ate a healthy breakfast. And then I
had a healthy if you want to call it, snack
or a medium sized meal at ten o'clock. So let's
(30:51):
go seven o'clock, breakfast, ten o'clock, I did you know,
a medium sized meal or a snack. Then I had lunch,
which for me is quite often a sal with protein.
That's when I get my salad in. And then at
three o'clock I had you know, meal number four medium
size or snack. And then dinner generally lean source of
protein of fish, something like that. Maybe that's the salad,
(31:15):
complex carbohydrate, maybe a healthy pasta. Oh my gosh, oh
weeat pasta something like that, or maybe it's not whole wheat,
but I've eaten four really healthy meals for the entirety
of the day. It doesn't make that much a difference.
And then here's a thing. You're not taking in four thousand,
five thousand colories at night because you starved yourself for
(31:35):
the day and or you didn't eat healthy. This is
sustainable people. And then you have your dessert. I can
literally be meal number six. And when you have kids
and you want to teach them healthy habits and they see, oh, well, yeah,
we eat healthy for our bodies and our our minds,
and then we have the treats at night. That's the
(31:58):
way that has worked for me and so many other
people that I've worked with. And here's the final thing.
I'm not giving you specifics. You eat whatever healthy foods
you want, and you like there is flexibility. If there's
no flexibility, there is no sustainability. There's no longe chevity
(32:21):
to your plan. End of story, full stop. So yeah,
it's simple, you go, that's it. That's that's it. But
here's how you're gonna do it. A week number one
is breakfast. That's it. Week number one. I want you
to eat breakfast, a healthy breakfast, and I don't care
and nor should you, about any of the other meals.
That's weak number one breakfast, breakfast, breakfast. Now I want
(32:44):
you to eat the same thing to start. So in
other words, same breakfast, same breakfast. Another podcast, we'll talk
about the other stuff. But I want you to start
these habits. And as I've talked about, most healthy people
tend to eat the same types of food, the same meals.
They might rotate. I'm one of them, three or four
breakfasts for the most part. But week number one, you
(33:07):
pick your healthy breakfast and you eat that seventies. Week
number two you have that same breakfast and that second meal.
So pick that meal, whatever it is. The snack that's
week number two, and that's the progression. Week number one
is meal number one for a week. Week number two
(33:27):
you add in that mid morning snack. Week number three
is lunch. I would love for you to try to
choose a salad with a source of protein. That's mine,
but maybe that's your dinner. But that's easy way for me.
And again I've talked about I'm super lazy. I don't
tend to prepare food myself. So that's easy. Go to
(33:47):
a deli for me and grab that salad and have
them put chicken or you know whatever on top. Week
number four is that mid afternoon snack. That's where the
wheels fall off for so many people. That's where trouble
starts because you have in front loaded your day and
that's what starts that cycle of three, four, five, six,
ten thousand calories at night. And you'd be surprised. It's
(34:10):
not eating at night that is bad for you. It's
because you haven't eaten during the day and your ravenous
and you take in more calories than you would at
night had you eaten during the day. And at the
end of the day you have taken in way more
calories because you did not eat and did not eat
healthy foods throughout the day. This doesn't sell diets, but
(34:34):
it's the truth and it works. Week number five, Meal
number five dinner that could be bigger. It should be
bigger for the most part for many people because you're
sitting down with family. But if you have eaten those
four prior meals well, you will be less hungry. And
(34:55):
then meal number six could either be a healthy snack
before you go to bed and or dessert six weeks,
adding in a healthy meal each week, and again I
don't want you to worry about any of the other ones.
So week number two, when you're eating your healthy breakfast
and that mid morning snack, I don't care what happens after.
(35:16):
It is going to build on itself and you will
see the progress when you make those healthy choices. So
I don't want you to care about the others. And
when you get to that sixth week, you now have
all six meals and you are taking them in and
you are feeling good, and then the fund starts because
(35:36):
now instead of the diet ending quote unquote diet, it starts,
and then you can start adding in the flexibility. All right,
So other podcasts I have referenced you may want to
listen for more specifics. Matt Fitzgerald Diet Colts super helpful,
(35:57):
the one I did on breakfast, the one I did
it on the power of Protein. And finally here's a
little more specifics for you, the one I did on
the Mediterranean diet. It's the diet I follow. It is
oftentimes voted the top diet and when I say diet,
healthy eating plan by numerous organizations. It began in the
(36:18):
nineteen sixties when they noticed that there are fewer deaths
of coronary heart disease in Mediterranean countries such as Italy,
in Greece okay, then in the US and places in
Northern Europe Okay. They did so many studies, numerous studies,
and they found that this type of diet is associated
with yes, reduced risk for cardiovascular disease. So what is
(36:41):
it again? Let me just say it's recognized as one
of the healthy eating plants by the Dietary Guidelines for
Americans to do two things promote health and what did
I start the show by saying, prevent chronic disease. By
eating you prevent chronic disease. It's also recognized by the
World Health Organization as a healthy end. Oh, here we go.
(37:03):
These are their words. Sustainable dietary pattern. That's huge, sustainable
dietary pattern. Where do you ever hear that in the
title of your diet book? Oh, sustainable dietary pattern. No, No,
lose eight pounds in a week garbage main components of
(37:26):
the uh. Well, I should say this, there's no single
definition by the way of the Mediterranean diet. But here's
the food you're gonna choose from Mediterranean diet. If you
choose by the way to eat from these foods. It's
high end vegetables, fruits, whole grains, nuts and seeds, beans,
olive oil, whole foods, people less processed, not a rapper
(37:53):
for the most part, not a lot of ingredients hasn't
been touched for the most part. Fruits, vegetables, whole grains,
healthy fats. We're talking fish, poultry, beans, and eggs. If
you are vegan other things like that, Okay, get in
all the nutrients you need, and you still follow the
(38:16):
six week plan, but you are teaching your body to
fuel itself. You will feel better, not worse. You're not depriving,
you are sustaining your body, giving its sustenance. Limited in
take of red meat, not cutting it out totally if
you don't want to. Against many different Netflix documentaries, people
(38:40):
in the blue zones who live past a hundred, they
eat red meat. They just don't need it all the time.
Once a week, maybe a couple of times a month.
Excessive moderation. Okay, and here's a final really cool in
my opinion, aspect of the Mediterranean diet or aspect x
(39:01):
sharing meals with family and friends, enjoying, yes, a glass
of red wine, and being physically active. You can have
some alcohol if you want. Many people choose to not.
But again, we're going by people who live really long,
really long active lives, by the way, at ninety, not
(39:21):
in a wheelchair, strong healthy quality of life, and physically
active connections, eating with your family, showing our kids the
food is not the enemy. And that's it. Try it.
(39:41):
Try it for six weeks. I want to hear. I
want to hear how it goes for you. But the
diets are making other people wealthy and making most of
you miserable. That's not okay, and that's why I have
a problem with it. All right, I got worked up.
This went longer than I wanted. Forty minutes though that's
(40:02):
pretty much as they say in the research. What people
wanted a podcast, and I hope you do. Uh, thank
you so much for reaching out. By the way, please
rate the show. Please rate. If you haven't rated the show,
come on, what are you waiting for it? Just rate it.
Rate the show for me, I appreciate that. Any comments,
if you can leave them where you listen, those are
always appreciated. I have so many people reaching out with
(40:24):
questions and show topics. I love it many different ways
you can do that. Tom h Fit is both my
Instagram and Twitter, and please subscribe to the show, please please,
please greatly appreciate it as well. My goal is to
give you the side these are. These are tough shows,
and I know it's it's hard to hear the simple
(40:44):
stuff because you say it can't be that simple. But
you're just being told that by people who, as I
said at the start of the show, don't have your
best interests in mind and don't have the knowledge. And
when they when it's both as it often is, it's
a huge problem. So it's my only goal. And I
(41:04):
know that a lot of times I go contrary to
what you hear and read. But when two thirds of
the population is overweight and we're not getting healthier, that's
not okay. My job is to help you live longer,
look better and feel better. What's new book The micro
Workout Plan. I should say, if you want a little
bit more from me, just came out and thank you,
(41:24):
thank you for listening, thank you for everything, thank you
for the comments and reaching out. I absolutely love what
I do. I have the greatest job in the world,
and I'll be doing it until the very end. I'll
be running, swimming, biking, doing everything. And I hope you
realize that there are three things you and I can control,
(41:46):
how much we move, what we put into our mouths,
and our attitudes, and that is awesome. I'm Tom Holland
this is Fitness Disrupted. Believe in Yourself. M H. Fitness
Disrupted is a production of I Heart Radio. For more
(42:07):
podcasts from my heart Radio, visit the I heart Radio app,
Apple Podcasts, or wherever you listen to your favorite shows.
Welcome to Fitness Disrupted, a production of My Heart Radio.
I am Tom Holland, and this is fitness disrupted. When
it comes to the health and wellness industry, I would
argue there are two four letter words bulk when it
(00:23):
comes to the fear of putting on muscle and die.
Fear of bulk and going on crazy diets, I would argue,
in my experience, are two of the main reasons people
fail to see results and fail to achieve their healthiest bodies.
And that's a problem. And both of those fears and
(00:47):
terms have been around forever and it will continue to
be around because there will always be in my opinion,
Charlottean's who will profit off of those fears because fears
are profitable. Fears are profitable when it comes to fitness.
I could have made a killing many years ago by
playing into those fears, but unfortunately I have a conscience
(01:09):
and unfortunately I study the science. And if you do
both of those things you have If you have a
conscience and you study science, then you can't play into
those fears. And many of the people who promote the
bulk myth and push crazy diets, they profit and they
(01:30):
sound smart. It's incredible to me. You know, throw in
a couple of big words, and you sound smart when
it comes to exercise science and nutrition. And that's the problem.
And there are many doctors, many doctors pushing these type
of books. And in a second, I'm going to list
twenty diets. Twenty some of them are absolutely nuts. The
(01:52):
last five I believe will be shocking to some people.
But I have to go act to a show I
did with a person I have the utmost respectful for,
Matt Fitzgerald, and I think he's coming out with like
two more books, like I don't even know how many
he's written. But he is a nutrition guru, an endurance athlete,
and writer guru about those sports triathlon, running, so smart
(02:16):
and I had him on way back at the start
of this show. And if you miss that show, and
I will list a bunch that correlate to this topic
of my six week diet reset. And I should say
right off the bat that diet is in quotation marks, okay,
because I don't believe in diets, but we have to
use the term. And I will give you the one
(02:37):
I follow. But it's not a diet, it's not deprivation diet. Deprivation.
That's not what it's about. And I will talk more
about that. It's not gonna be a long show. And
my six week plan is not complex at all because
it shouldn't be. But it's sustainable, and it's based in science,
(02:57):
and it's flexible, all right. So Matt Fitzgerald, though, said
the sheer number of diets should be a major sign
to everyone that there is no one way because they
are so contradictory. But they all claim to be the
one way, and truthfully, bulk and diet, it's it's just
(03:19):
for someone who has had to you know, listen, I
get it. I'm in the industry, but the number of
friends and and clients and over the years who are
telling me about these diets and what do I think?
And I'm like, oh my gosh, I get it, you're
looking for that solution. But it drives me nuts when
(03:41):
people profit off of your hardships. Essentially, they ask you
to cut out entire food groups and to struggle for
weeks on end, and to feel like garbage as you're
doing it, and and to what end they make money?
You feel like garbage, You lose weight short term because
(04:03):
they all work short term, because they are all lower
calories short term. That's why you feel like garbage people
for a short amount of time. Is that really healthy?
Is that the way you want to live? No, hopefully not.
(04:26):
That's not the way I want you to go through it.
And here's the here's the takeaway, really early on in
the podcast, you don't have to you don't have to,
you don't have to feel like garbage, and you don't
have to eat one way. Shocking. I'm not gonna tell
you one way. My six week plan has flexibility, as
I just said, and that's super important. Okay, let's do
(04:49):
the quick break, first of two. Quick break. When we
come back, i'm gonna give you fun things. So a
couple of quick stats on the weight loss industry may
or may not surprise you. I'm gonna give you twenty
twenty diets to show you how nuts this world is.
We'll be right back. All right, we're back. I'm gonna
(05:21):
give you my six week diet reset, which listen, work
for me, works for so many people. It's not in
a book yet, it's not in anything. It's just my
way of helping people start that habit. Okay, figure out
a lifelong eating plant. It doesn't end at six weeks,
(05:42):
it starts at six weeks. Holy shocking concept, right all right?
Weight loss industry seventy two billion dollars, and I think
that number is low. I think that number is low.
Seventy two billion in the weight loss industry. But two
thirds of the population are overweight or obese. Many of you,
most of you are struggling. Who are listening to the show.
(06:04):
That's why you're listening. And a huge part of the
problem are the twenty just a twenty I'm pulled twenty
diets that are out there, and again so many of them.
Some are just completely nuts and you write them off immediately,
or you should, but the problem is people don't, and
then the other ones again pushed by doctors. Now I'm
(06:28):
not here to bash doctors, but I am here to
give you facts. A really interesting line that you should
think about is what does it say before you know?
I've done so many fitness programs, DVD s, Supreme ninety Day,
the apps, diet Workout, you know, so many different plans. Uh,
what do they say at the beginning before starting? He
died in exercise program? Consult your doctor? Do you know
(06:50):
what many courses in diet and exercise. Doctors have pretty
much zero. It depends on their specialty, but pretty much
zero healthy eating an exercise. Now, of course your heart
is an important muscle. Cardiologist, you know, you want to
be sure you don't have any uh, you know, underlying
(07:11):
issues before you start. But when it comes to actual
programming of exercise and diets and nutrition, pretty much zero.
Interesting thought, right, there's an there is a reason why
two thirds of the population are overweight or obese and
getting weaker and weaker, and that's part of it. Okay.
(07:33):
Another interesting fact though, and I found this very interesting
in preparing for the show. And I've heard, you know,
seeing kind of these numbers, but when you really take
a look at it, the number of people on a diet,
according to some research in the United States, is actually decreasing.
They say the peak was around and there has been
a decline to only two So you go, what is
(07:56):
a reason for that? What is the reason for that?
Is that a good thing? Well, two thirds of the part,
so we're getting heavier and heavier and less people are
going on a diet. So off the top, I would say, well,
that's a good thing, maybe, right, because people aren't going
on those diets. But I think it's not a good thing.
I think people have started to give up. I think
(08:18):
people are still on the diets. There's still, you know,
a huge percentage of people, and I would argue larger
than that number that are still on diets. But we
have things like bariatric surgeries, so people are going to
the surgical method right. Those are up about ten in
the last decad alone. And then a really tough topic
(08:38):
to talk about, although I tackled it at the start
in one episode one podcast, and I'll do it again.
Size acceptance, that's a problem. You should always love yourself,
as I said in that episode. I want to get
deep into this in this one, but a lot of
people are saying I'm okay being overweight, and as I've
talked about, there are just so many health complications that
(09:00):
arise out of that. That is not to say that
you shouldn't love yourself whether you are, you know, twenty
pounds or seven pounds, but I want you to be
your healthiest weight so you can live your healthiest life.
But I think a lot of people are going forget it.
I've been told that it's not a big deal, and
there are those myths about excess weight just not true,
(09:21):
and a lot of people have given up and that
is what makes me nuts. And that is what my
show and all that I do is about, is saying
it is not about your genetics, that you don't have
a death sentence literally because of genetics and things like that.
You can change at all. You just have to follow
the right plan, which is a huge part of the
(09:44):
problem with the diets. They're the wrong plan. You are
following the wrong directions to get to your destination. Okay,
another interesting statistic. Sevent of Americans claimed to be trying
to eat healthier and they say claimed be on the diet.
Now a probably true. Probably true, But what does that mean?
(10:07):
How often? You know? I talked to enough people to
know that many people failed to see the calorie expenditure
intake model and think that because they make one healthy
choice in seven days that the weight should be dropping
off or two or three. And my plan will totally
(10:27):
help fix that. All right, here's a final I got
two more points. Second to last, really interesting statistic. Prescription
obesity drugs. It's about a six fifty five million dollar market.
It's been flat for years and some of the newest
drugs don't need to mention them. They haven't kind of
(10:49):
gained traction as this article said, and no new obesity
drugs are expected to enter the market and gain FDA
approval before twenty two. That's a good thing to me,
and I have said since the beginning of time when
I started in this industry. There will never be a
pill that doesn't come with huge consequences side effects. That's
(11:15):
good news, that's not bad news. We want to exercise,
we want to move. If you are skinny, that doesn't
mean you're mentally okay, that doesn't mean you're healthy on
the inside. So yes, you go, well, you're contradicting yourself. No,
I want you to be a healthy weight, but I
want you to move. There are too many other things
that comes from eating healthy as I will talk about
(11:38):
and exercise. And finally, kind of interesting of men in
the United States are overweight of women, but membership in
weight loss programs, who do you think go they're dominated
by women. Of people that go to weight watch women,
so a lot of men. No surprise you guys listening.
(12:00):
It's a lot easier the sexist thing. Be the first
to admit that easier for men to be overweight in
society than women, just as truth of fact. Not okay,
men die earlier as a result as a result. Okay, wait,
around our midsections as as men, not good, the worst
(12:23):
place we can carry it. All right, let's get to it.
Let's get to these diets. This is great, all right.
So I'm just gonna list them because it should serve
as a sign that this is nuts, that these diets
don't work long term. So let's just let's just list them.
I got twenty. I'm gonna list most and then some.
(12:45):
I'll give you a little a little breakdown of what
they are. So here we go. We've got the paleo diet,
the vegan diet, the low carb diet, the Ducan diet,
the Ultra low fat diet, Atkins Diet, h c G diet,
the zone diet. You've got slim fast, You've got the
(13:05):
cabbage soup diet. You've got the blood type diet. You've
got intermittent fasting, You've got raw food. You've got the
grape food diet, grapefruit diet, I should say, the Master cleans.
And now let's get into four on the cookier side.
Although some of those cabbage soup. You want to go.
Are you gonna lose weight? Of course you are. Are
(13:26):
you gonna lose muscle as well? Yeah? Are you gonna
slow your metabolism down? Most likely so that when you
go back to eating the same amount of food after
going on one of these diets, you will gain weight
because you lowered your metabolism. Short term, short term gain,
long term consequences. Alright. Sleeping beauty diet. What is that?
(13:47):
Well popularized by none other than Elvis Presley, which would
tell you something. This involves sleeping for long periods of
time to avoid eating meals. That's it sleep. Sleep is good.
It sounds vaguely familiar too intermittent fasting. So as crazy
(14:08):
as that sounds, you go, oh wait, So what does
it matter if I'm sleeping or awake if I'm not eating?
And that is gonna be a hallmark of my philosophy
and part of the six week diet reset plan. It's
that you need to eat. You need to eat. Okay,
baby food diet, this seems to be a fitness celebrity
I know who popularized this and still does to this day.
(14:32):
You're gonna eat baby food, jar baby food instead of
a meal which is roughly twenty two twenty calories per serving,
has minimal protein, fiber, all the great nutrients we need,
and that's what you're gonna have for a meal. Does
that sound healthy? No? Are you gonna lose weight? I
think so? Up to a twenty calories, yeah, you're gonna
(14:52):
lose weight. Vision diet this is a great one. So
this involves wearing blue tinted glasses to make food seem
less appetizing and you're gonna take in less lower calories people,
or calories. This comes from a Japanese inventor who noticed that,
you know, foods in the red yellow spectrum look the
(15:13):
most appetizing. Where's blue was found to be least appetizing?
All right, so we're glasses made food, Uh, effort to
get people to eat less? Okay, cotton ball diet have
you heard of this one? You soak cotton balls and
juices and then you eat them in an effort to
yes drastically cut calorie intake. Do you notice the theme
(15:35):
in all of these calories intake? So all of those
articles and all that stuff, it's not about calories in
calories out well, when it comes to pure weight loss, yes,
it is. When it comes to health, no it isn't. Okay,
finally love this the chewing diet. And this goes to
a story that one of my brothers told me. In
a place he worked chewing diet, a guy named who
(16:00):
Fletcher became known as the Great Masticator. He lost forty
pounds by doing what he would chew every bite thirty
two times and then spit out what was left. And
if you think that's crazy and nuts and well three
you go. That was so long ago. Had a brother
have a brother works in finance in one of the
(16:22):
firms he worked in just a couple of years ago.
There's a guy desk next to him that would do
pretty much just this. In the morning, he would have
his donuts. He would chew them, eat them or you know,
put them in his mouth, chew them and spit them out.
Not sure how many times he chewed, but he would
do this. Okay, only in a society where food is plentiful,
(16:49):
could we afford to do this stuff? Could we afford
to starve ourselves to go on intermittent fasting food is plentiful.
And this may sound like tough love as well, but
in my experience, also, more money equals crazier diets and
more starving people who don't have enough, you know, need
(17:12):
to eat. They get it is not always the healthiest option.
That's a huge problem with the food industry. That's a
whole another topic though. Okay, so what do I believe?
I'm gonna give you just my this. These are my beliefs,
take them or leave them. My experience, my studies, what
I follow, what's worked for me, what's worked for my clients.
(17:33):
I got six points, and they start with I believe
in breakfast. I believe in breakfast. Did a whole show
on that. If you missed that one, I will go
into more depth and studies if you want to check
that one out, But that is I start with that
because that's how I start my day. I believe in breakfast,
(17:54):
and so do a lot of studies. And for those
of you who have way to lose but don't eat
breakfast and say you're not hungry, what I have said
to clients over the years is maybe you should change,
maybe you should try something different. What your results aren't working.
The end result of not eating breakfast isn't working for you,
(18:16):
So maybe that would be along with all the other tips,
and you know I'm gonna give you techniques. That's one.
So if you want to listen to that podcast where
I go into the studies, I would highly recommend it.
And that leads directly to number two. I believe food
is fuel. People fuel for two things, our bodies and
(18:41):
also our brains. Our brains run on glucose. When you
starve your body, you starve your brain of valuable energy.
Now I know you hy fat. People say, well, you
can learn to You can go through that process where
(19:01):
you feel like garbage for a couple of weeks, a week, whatever,
depending on you and your body can learn to adapt. Yeah,
because your body is a really smart machine. But why
are you going through that process, any process when it
comes to nutrition where you have to go through that experience,
I would ask you why, And I know you've got
some of your reasons. I disagree, But food is fuel
(19:25):
and that goes to breakfast. You are fueling your body
for the day. You are fueling your brain for the day.
And only because food is plentiful. Can we say, I'm
gonna wait, I'm gonna starve myself till twelve or one,
and let me say this, and I have a brother
who I'm not sure he listens to all my podcasts.
(19:45):
God bless him. He's intermittent fasting. And I listened, Like
you know, I've learned over the years, I just listened.
I don't generally give out advice on the one on
one because you know, numerous different issues. I say it
for the podcast and the books. And what he said
is he's lost weight intermittent fasting. God bless him. And
(20:06):
that's awesome. And of course you're going to you eat
less frequently, you're gonna lose weight. But what he said,
and this is the problem, is he intermittent fast and
then he can still eat whatever he wants after. Well, no,
that's not true health. So yes, this goes to skinny unhealthy.
(20:28):
Just because the scale has a number on it that
you like or is within the healthy range does not
mean all the stuff inside your body is okay. Your cholesterol,
your triglycerides, all of those numbers that are super important,
your HDL's, all of this stuff. You can't see that
on a scale. And that comes from eating healthy foods,
(20:51):
which leads perfectly to number three. I believe and science
supports numerous numerous diseases are prevented by eating healthy foods,
not through deprivation, and not by going long periods of
time without eating and then eating garbage. So you can
(21:13):
be a way to certain weight that makes you happy.
It comes to eating healthy foods and all of the
protective elements, the nutrients, the phytochemicals that are in those foods.
I believe that is a huge reason why we have
so much chronic disease today. It's not eating healthy stuff,
(21:37):
it's eating processed foods. Those foods are magic when it
comes to our health. So it's not about eating less,
it's about eating more good stuff. And that is a
huge part of my philosophy. And four I have to
I have to qualify this. Yes, eating less cowies are better. Yes,
(22:01):
studies show that those people who take in fewer calories
throughout the day live longer. Those studies are pretty darn strong.
But that doesn't mean those calories should or can be
from candy. That is the difference people. That is when
people say a calorie is not a calorie, well, when
it's energy and it's weight, you want to change the scale.
(22:23):
It pretty much does not matter as long as those
calories are what they are, where they come from when
it comes to seeing that number on the scale, but
when it comes to being healthy and living longer. I
can put you on a Twizzler and Reese's Pieces diet
and you will lose weight. Is that healthy? Are you
(22:43):
losing muscle? What are you doing to your insides? That's
the simple delineation of the calorie is not a calorie argument,
and it pretty much is that simple weight loss health. Okay,
and number five kind of pulls it all together. I
(23:04):
believe you should focus on what you can eat, not
what you cannot. And again only in a world kind
of I'm kind of getting worked up because I I
get frustrated because we have the elements. It's like, you
know a lot of people are freaking out right now
because of COVID and you you can't get the exercise
equipment you want, but we can get all the food
(23:24):
we want. All that's accessible to most people, not everyone,
but the people who have the most ability, the greatest
ability to eat whatever they want, they have the money,
they're the ones who tend to follow and push the
craziest diets. There. I said it. This is just fact,
(23:47):
all right, So I believe you should focus on what
you can eat not what you cannot, and that makes
life so much easier. I don't worry about what I
can eat. I focus on the healthy foods that I love. Okay,
And and I've said this for if you're talking all
the time about the diet you're on, that's a problem.
The amount of time you spend talking about your diet
(24:09):
is inversely proportional to the success of your diet. In
my experience, Let's get away from it. Let's enjoy life.
Let's sit down and eat and enjoy healthy foods, and
stop talking about this crazy diet you're on. The goal
should be to not talk about it and just to
move and to eat. But it's because of this misinformation
(24:36):
oftentimes say it one more time, pushed by doctors, that
people struggle. And that's where I get worked up. I'm
not angry with you who are following these diets. I'm
angry with the people who push them, and some again
who sound smart, and some who have numerous letters after
(24:56):
their name, but that has no correlation with their knowledge
of this subject. All right, and finally will come as
no surprise to most of you. I believe in excessive moderation,
not just with exercises, I talked about on other podcasts,
but with eating as well. Excessive moderation is I'll say
(25:19):
the secret, and you know I don't like that term,
but it clarifies quickly to success and enjoyment of life
a little bit frequently, not a lot infrequently, So a
lot in infrequently with eating is dieting doing a lot,
a little bit. Oh, I'm gonna go on a crash,
(25:40):
die for two weeks. I'm gonna go on a reset,
and then what how about figuring it out long term?
And in just a couple of minutes, I'm gonna give
you this so simple six weeks reset that goes to
that and again it starts when it finishes. That's the
absolute difference between my six week plan and most others.
(26:02):
All Right, I believe in excessive moderation. That's sustainable long term.
All right, let's take one more quick break and we'll
be right back. All Right. So I gave you my beliefs,
(26:29):
take them or believe them. They've worked. They're based in science.
And here's the plan. It's so simple when you follow it,
and it's flexible, and it starts when it finishes, as
I've said several times already. So it's six weeks. So
the components of it are this, You're gonna eat roughly
(26:50):
six meals a day, five to six. But because I
have to pick one, I like six. Okay, you're gonna
eat six meals a day. Now, normally they say medium's
eyes and I often will say medium size, but they
can vary slightly depending on what your needs are. But
you're gonna eat frequently, is the point. Okay, you're gonna
(27:13):
eat six meals a day. You're gonna start with breakfast
as quickly as possible in the morning, start your day front,
load your day with energy, healthy energy that is going
to set yourself up for success because you're not gonna
have the sugar cravings. You're not gonna have the crash,
you're not gonna have the hunger that you would if
(27:34):
you didn't. You start with breakfast. Then you're going to
eat every two to three hours. Okay, every time you eat,
you sit down and you think, what is my complex
carbohydrate and what is my lean source of protein. I
want carbs and protein at every meal. That's where I
want you to start. There's also healthy fats that you're
(27:55):
gonna throw in there. But for simplification, purposes. That's your focus.
Complex carbohydrates and lean sources of protein. Now, I know
many of you say, I don't even know what that is.
I'm giving you the framework here other podcasts, and I
will go into more detail. But if you want to
know about protein and protein intake, I did a show
on the power of protein. So scroll through the UH
(28:17):
previous podcasts if you have questions, and most likely it's
been answered in much greater detail there. But I just
need to give you the framework. Alright, complex carbohydrates, slow
releasing energy, and lean protein in every meal. And by
the way, at the very end, I'm gonna give you
examples of those at least the basic UH categories. All right,
(28:41):
Healthy fats, as I said, you're gonna throw those in
when you can. They are gonna make you feel fuller,
They are healthy, they are good for you. Healthy fats.
All right. Now, here's very interesting. What do we talk
about frequently? You've heard the numbers. Eight percent of the
time you should need healthy of the time. You can
go off the reservation a little bit. That's the treats,
that's the ice cream. You're not cutting out those things forever.
(29:03):
I have two kids. I want them to eat ice cream.
I want them to know that they're dessert and that
when you eat healthy, you can have that stuff. And
when you eat healthy, you just don't eat as much,
and you don't eat it as frequently, and you enjoy
it more. But those fitness people say I never I.
First of all, most of them are lying, and then
the other ones, they're just not as healthy. I'm sorry
(29:25):
in my experience. All right, So, out of those six
meals a day, one can be less than perfect. Here's
the great math. Let's do that. If you divide, if
you have one meal out of six that is less
than perfect, that's about sixteen point six si, let's round
up seventeen. Let's round up one more. So it's about
a the time. So here's the way I live. If
(29:47):
I wake up and maybe I've stayed out a little
later and I have a bacon, egg and cheese, not
not a healthy breakfast, not my best breakfast. That's my
one meal. Now it's gonna be a little more difficult.
And this WI lead eads to the next quick tip
to eat better throughout the day, because now I'm gonna
have those kind of spikes. It's not gonna fulfill me.
(30:08):
In the way that a healthy breakfast would with complex
carbs and you know, better sources of protein, and well
it's a good source of protein. But you get my point.
Then I'm going to try to eat better for the
rest of the day. And this is why now it
starts to make sense of people common sense. My show
is about science and anecdotal experience and common sense and
(30:30):
the then diagram and where those three connect. So for
the vast majority of my eating, the nighttime is when
I'm not as perfect, and generally that six meal maybe
dessert because I ate a healthy breakfast. And then I
had a healthy if you want to call it, snack
or a medium sized meal at ten o'clock. So let's
(30:51):
go seven o'clock, breakfast, ten o'clock, I did you know,
a medium sized meal or a snack. Then I had lunch,
which for me is quite often a sal with protein.
That's when I get my salad in. And then at
three o'clock I had you know, meal number four medium
size or snack. And then dinner generally lean source of
protein of fish, something like that. Maybe that's the salad,
(31:15):
complex carbohydrate, maybe a healthy pasta. Oh my gosh, oh
weeat pasta something like that, or maybe it's not whole wheat,
but I've eaten four really healthy meals for the entirety
of the day. It doesn't make that much a difference.
And then here's a thing. You're not taking in four thousand,
five thousand colories at night because you starved yourself for
(31:35):
the day and or you didn't eat healthy. This is
sustainable people. And then you have your dessert. I can
literally be meal number six. And when you have kids
and you want to teach them healthy habits and they see, oh, well, yeah,
we eat healthy for our bodies and our our minds,
and then we have the treats at night. That's the
(31:58):
way that has worked for me and so many other
people that I've worked with. And here's the final thing.
I'm not giving you specifics. You eat whatever healthy foods
you want, and you like there is flexibility. If there's
no flexibility, there is no sustainability. There's no longe chevity
(32:21):
to your plan. End of story, full stop. So yeah,
it's simple, you go, that's it. That's that's it. But
here's how you're gonna do it. A week number one
is breakfast. That's it. Week number one. I want you
to eat breakfast, a healthy breakfast, and I don't care
and nor should you, about any of the other meals.
That's weak number one breakfast, breakfast, breakfast. Now I want
(32:44):
you to eat the same thing to start. So in
other words, same breakfast, same breakfast. Another podcast, we'll talk
about the other stuff. But I want you to start
these habits. And as I've talked about, most healthy people
tend to eat the same types of food, the same meals.
They might rotate. I'm one of them, three or four
breakfasts for the most part. But week number one, you
(33:07):
pick your healthy breakfast and you eat that seventies. Week
number two you have that same breakfast and that second meal.
So pick that meal, whatever it is. The snack that's
week number two, and that's the progression. Week number one
is meal number one for a week. Week number two
(33:27):
you add in that mid morning snack. Week number three
is lunch. I would love for you to try to
choose a salad with a source of protein. That's mine,
but maybe that's your dinner. But that's easy way for me.
And again I've talked about I'm super lazy. I don't
tend to prepare food myself. So that's easy. Go to
(33:47):
a deli for me and grab that salad and have
them put chicken or you know whatever on top. Week
number four is that mid afternoon snack. That's where the
wheels fall off for so many people. That's where trouble
starts because you have in front loaded your day and
that's what starts that cycle of three, four, five, six,
ten thousand calories at night. And you'd be surprised. It's
(34:10):
not eating at night that is bad for you. It's
because you haven't eaten during the day and your ravenous
and you take in more calories than you would at
night had you eaten during the day. And at the
end of the day you have taken in way more
calories because you did not eat and did not eat
healthy foods throughout the day. This doesn't sell diets, but
(34:34):
it's the truth and it works. Week number five, Meal
number five dinner that could be bigger. It should be
bigger for the most part for many people because you're
sitting down with family. But if you have eaten those
four prior meals well, you will be less hungry. And
(34:55):
then meal number six could either be a healthy snack
before you go to bed and or dessert six weeks,
adding in a healthy meal each week, and again I
don't want you to worry about any of the other ones.
So week number two, when you're eating your healthy breakfast
and that mid morning snack, I don't care what happens after.
(35:16):
It is going to build on itself and you will
see the progress when you make those healthy choices. So
I don't want you to care about the others. And
when you get to that sixth week, you now have
all six meals and you are taking them in and
you are feeling good, and then the fund starts because
(35:36):
now instead of the diet ending quote unquote diet, it starts,
and then you can start adding in the flexibility. All right,
So other podcasts I have referenced you may want to
listen for more specifics. Matt Fitzgerald Diet Colts super helpful,
(35:57):
the one I did on breakfast, the one I did
it on the power of Protein. And finally here's a
little more specifics for you, the one I did on
the Mediterranean diet. It's the diet I follow. It is
oftentimes voted the top diet and when I say diet,
healthy eating plan by numerous organizations. It began in the
(36:18):
nineteen sixties when they noticed that there are fewer deaths
of coronary heart disease in Mediterranean countries such as Italy,
in Greece okay, then in the US and places in
Northern Europe Okay. They did so many studies, numerous studies,
and they found that this type of diet is associated
with yes, reduced risk for cardiovascular disease. So what is
(36:41):
it again? Let me just say it's recognized as one
of the healthy eating plants by the Dietary Guidelines for
Americans to do two things promote health and what did
I start the show by saying, prevent chronic disease. By
eating you prevent chronic disease. It's also recognized by the
World Health Organization as a healthy end. Oh, here we go.
(37:03):
These are their words. Sustainable dietary pattern. That's huge, sustainable
dietary pattern. Where do you ever hear that in the
title of your diet book? Oh, sustainable dietary pattern. No, No,
lose eight pounds in a week garbage main components of
(37:26):
the uh. Well, I should say this, there's no single
definition by the way of the Mediterranean diet. But here's
the food you're gonna choose from Mediterranean diet. If you
choose by the way to eat from these foods. It's
high end vegetables, fruits, whole grains, nuts and seeds, beans,
olive oil, whole foods, people less processed, not a rapper
(37:53):
for the most part, not a lot of ingredients hasn't
been touched for the most part. Fruits, vegetables, whole grains,
healthy fats. We're talking fish, poultry, beans, and eggs. If
you are vegan other things like that, Okay, get in
all the nutrients you need, and you still follow the
(38:16):
six week plan, but you are teaching your body to
fuel itself. You will feel better, not worse. You're not depriving,
you are sustaining your body, giving its sustenance. Limited in
take of red meat, not cutting it out totally if
you don't want to. Against many different Netflix documentaries, people
(38:40):
in the blue zones who live past a hundred, they
eat red meat. They just don't need it all the time.
Once a week, maybe a couple of times a month.
Excessive moderation. Okay, and here's a final really cool in
my opinion, aspect of the Mediterranean diet or aspect x
(39:01):
sharing meals with family and friends, enjoying, yes, a glass
of red wine, and being physically active. You can have
some alcohol if you want. Many people choose to not.
But again, we're going by people who live really long,
really long active lives, by the way, at ninety, not
(39:21):
in a wheelchair, strong healthy quality of life, and physically
active connections, eating with your family, showing our kids the
food is not the enemy. And that's it. Try it.
(39:41):
Try it for six weeks. I want to hear. I
want to hear how it goes for you. But the
diets are making other people wealthy and making most of
you miserable. That's not okay, and that's why I have
a problem with it. All right, I got worked up.
This went longer than I wanted. Forty minutes though that's
(40:02):
pretty much as they say in the research. What people
wanted a podcast, and I hope you do. Uh, thank
you so much for reaching out. By the way, please
rate the show. Please rate. If you haven't rated the show,
come on, what are you waiting for it? Just rate it.
Rate the show for me, I appreciate that. Any comments,
if you can leave them where you listen, those are
always appreciated. I have so many people reaching out with
(40:24):
questions and show topics. I love it many different ways
you can do that. Tom h Fit is both my
Instagram and Twitter, and please subscribe to the show, please please,
please greatly appreciate it as well. My goal is to
give you the side these are. These are tough shows,
and I know it's it's hard to hear the simple
(40:44):
stuff because you say it can't be that simple. But
you're just being told that by people who, as I
said at the start of the show, don't have your
best interests in mind and don't have the knowledge. And
when they when it's both as it often is, it's
a huge problem. So it's my only goal. And I
(41:04):
know that a lot of times I go contrary to
what you hear and read. But when two thirds of
the population is overweight and we're not getting healthier, that's
not okay. My job is to help you live longer,
look better and feel better. What's new book The micro
Workout Plan. I should say, if you want a little
bit more from me, just came out and thank you,
(41:24):
thank you for listening, thank you for everything, thank you
for the comments and reaching out. I absolutely love what
I do. I have the greatest job in the world,
and I'll be doing it until the very end. I'll
be running, swimming, biking, doing everything. And I hope you
realize that there are three things you and I can control,
(41:46):
how much we move, what we put into our mouths,
and our attitudes, and that is awesome. I'm Tom Holland
this is Fitness Disrupted. Believe in Yourself. M H. Fitness
Disrupted is a production of I Heart Radio. For more
(42:07):
podcasts from my heart Radio, visit the I heart Radio app,
Apple Podcasts, or wherever you listen to your favorite shows.
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