Two-time Emmy and Three-time NAACP Image Award-winning, television Executive Producer Rushion McDonald interviewed Obi Obadike.
A world-class fitness and nutrition expert, about the importance of building healthy habits, realistic weight loss goals, and the truth behind diet myths. Obi emphasizes portion control, consistency, and education over quick fixes. He also discusses his supplement brand, Ethical Inc., co-founded with actor Morris Chestnut, and shares practical advice for sustainable health and wellness.
🧭 Key Points 1. Motivation vs. Habit
- Motivation gets you started, but habit keeps you going.
- The hardest part is showing up—once you start, the benefits become self-reinforcing.
2. Time and Prioritization
- Everyone has 24 hours; health must be prioritized like hygiene.
- Schedule workouts like appointments—don’t try to “fit them in.”
3. Small Goals, Big Results
- Focus on small, incremental goals to avoid feeling overwhelmed.
- Use analogies like “one game at a time” or “one chapter at a time” to stay motivated.
4. Weight Loss Basics
- Weight loss = caloric deficit (burn more than you consume).
- A 500-calorie daily deficit = ~1 pound/week; 1,000 = ~2 pounds/week.
5. Simplified Nutrition
- If calorie counting is overwhelming, use hand-based portion control:
- Meals: size of two hands.
- Desserts: size of one palm.
- Meals should include protein, complex carbs, and fibrous carbs (fruits/veggies).
6. Supplements and Ethics
- Obi’s company, Ethical Inc., focuses on clean, science-backed supplements.
- He stresses that supplements are optional if you eat a balanced diet.
7. Desserts and Cheat Meals
- You can enjoy desserts 1–2 times per week in moderation.
- Portion control is key—even for treats like Krispy Kreme donuts.
8. Realistic Expectations
- Healthy weight loss is 1–2 pounds per week.
- In 3 months, 25–30 pounds is a realistic and sustainable goal.
💬 Notable Quotes
“Motivation is what gets you started. Habit is what keeps you going.”
“You have 24 hours in a day. You’re telling me you don’t have 30 minutes to take care of your health?”
“Forget the vanity aspect—this is going to save your life.”
“You can’t overdose on broccoli.”
“If you’re eating in a balanced way, you don’t need supplements.”
“A dessert should not exceed the palm of your hand.”
“Small, incremental goals are the key to long-term success.”
#SHMS #STRAW #BEST #AMI
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
Hi.
Speaker 2 (00:00):
I am Rashan McDonald, a host of weekly Money Making
Conversation Masterclass show. The interviews and information that this show
provides are for everyone. It's time to stop reading other
people's success stories and start living your own. If you
want to be a guest oh my show, please visit
our website Moneymakingconversations dot com and click the be a
guest button. Press submit and information will come directly to me.
(00:24):
Now let's get this show started. My guest is a
world class fitness expert and nutrition expert. On this website,
it reads, Motivation is what you get started, what gets
you started, Habit is what keeps you going. Please work
with the Money Making Conversation Masterclass Obi, obidt. How you doing, Obi?
Speaker 1 (00:43):
What's going on? Rashan, thank you for having me on
your show again, my brother.
Speaker 2 (00:47):
Motivation is what gets you started, Habit is what keeps
you going. Talk about that.
Speaker 1 (00:54):
Absolutely. You know, the hardest part is getting into the gym.
It's just it's just getting in there and then and
then I think that once you get in there and
you exercise, you start feeling good, and then I think
it's a lot easier to stay there. But the hardest
part is just getting your just making the effort and
(01:16):
driving there and just doing it. And then once you
start to do it, you start to start feeling the
benefits from it. Immediately you get more you have more energy.
You know, there's so many positive benefits to it. But
the hardest part is just get get getting there, you know.
And I think that's a problem in our society. We
use the excuse we don't have enough time. You have
(01:37):
twenty four hours in a day. Twenty four hours in
a day. You're telling me you don't have thirty minutes
or forty minutes to dedicate to taking care of your
health like exercise. You got enough time to brush your
teeth and take your shower, which is considered hygiene. You
have got, You got enough power, You got enough time
to to to do a nice little thirty minute walk
(01:58):
or get your get your get your steps in, you know.
Speaker 2 (02:00):
Right, And it could be that simple. But somehow what what? What?
Let me ask you this question, what do you think
stops people?
Speaker 3 (02:08):
Is? It?
Speaker 2 (02:09):
Is it? I want to use the word laziness, but
is what? What What do you think slows them down?
Speaker 1 (02:15):
I think what slows them down is is I think
people have a problem of prioritizing it in their life, right,
like basically creating a time limb, a time window that says,
this is what I have to do it this time,
you know, like you can't fit it in. You got
to create that time and then build your schedule around it.
(02:38):
And that's the problem. They don't prioritize it. And when
if somebody tells you, Rashan, if you don't exercise every day,
you know, three four days a week, and you don't
do that regularly and consistently, you will, you know, you
will shorten your life and you'll die before you're sixty.
(03:00):
People will do it. Okay, imagine if you posed it
that way to someone, right, But people don't see the
immediacy of how important exercise. Forget the vanity aspect. This
is gonna save your life, your life. What happens is
that when people decide to want to do this is
because the doctor forces them to, because the blood work says,
(03:20):
oh my god, you're a mess by this time. It's
freaking too late, you know what I mean. So this
isn't forget the vanity aspect. This is going to save
your life. This is going to lie, this is going
to reduce the risk of all of those chronic health
diseases that can come upon ourselves as we get older,
especially people of color like you and me. I know
(03:43):
I'm black and I know you black, so we've got
the same type of chronic, high risk chronic health disease
issues that come about for people of color.
Speaker 2 (03:54):
We hear this speech all the time. You know, we
laughing and we joke around. We know we eating greasy food.
We know were putting salt on grids. You know, we
know it, but we but but somehow the jokey jokes
gotta stop. Let's talk about short goals because that's what,
like you said, some people can you know, because the
(04:15):
you know, people want a six pack stomach, they won't
you know, they want muscles out of the gym, want
to look like the rock, you know, all that good
stuff that really you know, I think that the image
of what you trying to get to can really show
you down, slow down to what you can be. And
the bottom line, what you're talking about, Obie, is health.
You're not talking about getting into some show. You talk
(04:38):
about just healthy living and longevity.
Speaker 1 (04:40):
Correct, well, death definitely, Like I use probably a great analogy,
like you know, in basketball. I'm a basketball fan. You're
a basketball fan, right, And a lot of times when
when a when you you see a team that maybe
say they're down, you know, three to one in a series,
and then what does the coach do? The coach does
(05:01):
what the coach tries to create for the team that says,
you know what, let's just take it game by game.
You know why, because the psychological aspect of how far
they are behind it will mess with you. You take
it game by game, small small increments. Forget, you know,
we're down three one. Let's just take it one game
(05:22):
at a time, one game at a time. One get
the same thing with weight loss, same thing with your health, small,
small incremental goals. When you look at the big mountain
and see how far you have to climb, it can
be overwhelming and you're like, oh my god, that's too much.
But when you smocus on those, focus on those small increments,
those small, small little milestones, all of a sudden you
(05:43):
start chipping away, chipping away, chipping away, chipping away. It's
no different than writing a book. If you ink a
major book publishing deal, they say this is how much
you're the fifty thousand word manuscript you're like, oh my god,
that's too much. But the way that you can psyche
yourself out is just the focus. Focus on a chapter,
focus on small increments, you know, focus on that, and
(06:04):
then eventually what happens. Oh my god, I'm a fourth
n I'm two fourth ten, I'm three fourth ten. Oh
my god, I'm almost done. So when you look at
the whole thing once you got to write, you're like,
oh my god, this is overwhelming. It's no different than
exercising and trying to get in good shape. Small, small
milestone goals are good.
Speaker 2 (06:25):
You know. Oh, I definitely know what I did this
time over. I went on my social and I let
everybody know I was interviewing them, and so I asked
them to send me some questions to ask you. So
these questions come from a fan base, and the very
first question is what is the quickest way to lose weight?
Speaker 1 (06:46):
You know what? That's the question that everyone wants to ask. Oh, zafit. No,
I'm kidding them everybody, But you know what, when people
say what's the quickest way to lose weight? It's so
funny because that's the society living right now. Everybody wants
it so fast and so quick. But what I would
just say is that the quickest way really to lose
(07:07):
weight is to focus on eating, eating in a way
that's going to allow you to be in a caloric deficit.
So what does that mean. It means basically, it means
burning more calories than what you're consuming. So you have
to look at the exercise and the diet aspect as
a as a mathematical formula. So it's gonna say, all right,
(07:28):
I need to you know, the best easiest way for
me to lose weight. I need to consume a low
coloric diet that has me balanced between my carbs, my proteins,
in my fat. And I also want to exercise that's
going to allow me to be in a deficit. I
want to exercise that's going to allow me to burn
(07:48):
you know, five hundred calories you know a day. So
for example, if you for for someone to lose a
pound a week, you have to be in a five
hundred calorie a day. Death for Si Okay to lose
two pounds per week, you need to be in a
thousand calorie a day. Definitely.
Speaker 2 (08:08):
Okay, let let's stop right there. Let's write that Obi Okay.
See see that's when you start losing me the calorie talk,
because I don't know what I'm eating. I just want
to eat. I don't, I don't. I don't have time
to be counting calories. So help me out with like
you know, like you know, I get up in the
morning and then I hear this statement that don't eat
after six. Don't eat after six, that's how you gain weight.
(08:30):
So either help me with some of these myths if
you just break it down a little bit, because those
calories run me, that calorie talk run me off every time. Obie.
I'm just gonna tell you that now.
Speaker 1 (08:41):
So what I would try to say is that if
you're not gonna, if you're not if if calorie counting
is kind of overwhelming for you, yes, I always say that.
I would always say that your meal, that your meal
should not exceed. Your meal should not exceed the size
of your two hands. Okay, your meal should not exceed
(09:04):
the size of your two hands. And when you're eating
your meal, you got your fruit, your vegetable and your protein. Okay,
so you've got your fruit, your vegetables, and your protein,
all right, So that is that that's the whole color,
the whole color diagram. You got your complex, you got
your protein, you got your complex carb, and you've got
(09:27):
your fibers carb, which is your fruits and vegetables. You
got your brown rice for example, you got your six
sounds chicken breast, and you got your apple and your broccoli.
I could just do the math right now, and I
could tell you that whole entire meal would not exceed
four hundred and five hundred calories.
Speaker 2 (09:43):
Wow, that seems like a lot of pool.
Speaker 1 (09:46):
That would be about five hundred calories right there. So
if you're getting three meals a day and you're getting
fifteen hundred calories a day, if you eat enough fruits,
if you're eating if you're eating a cup of fruits
and vegetables with meal, I can guarantee you that fifteen
six hundred calories fifteen sixteen hundred calories was gonna feel
like three thousand cal It's gonna fill you up because
(10:08):
of the fiber. All right, right, Well, let's let we're
gonna use We're gonna use that formula. Now we're gonna
say we want you to walk every day and burn.
Get your smart watch and try to burn at least
five hundred calories a day, five hundred calories a day,
four to five days a week. Okay. And if you're
(10:31):
doing that along with what I'm sharing with you, consuming
fifteen hundred and sixte hundred calories per day, with your
fruits and vegetables with each meal, and your complex carb
and your healthy protein with each meal, that is a
balanced diet. And that is about That is a diet
that has you consuming enough fiber with each meal. You're
(10:51):
gonna feel so full, okay, because fiber is if fiber
will fill you up, all right, it will fill you up.
I can appetite suppress it. Right. That's why fruits and
vegetables are are such a great it's a great weight
loss food because it's high in nutrients and it's low
in calories.
Speaker 2 (11:08):
Right right, Well, I'm gonna tell you some We're talking
to world excuse me, world class fitness expert and nutrition
expert Obi Obadike. We're gonna go to commercial break because
I do not want to cut him off because we're
going to roll here.
Speaker 3 (11:22):
Please don't go anywhere. We'll be right back with more
Money Making Conversations Masterclass. Welcome back to the Money Making
Conversations Masterclass, hosted by Rashaan McDonald.
Speaker 1 (11:39):
Uh.
Speaker 2 (11:39):
Oh, before we get into further how can people get
in touch with you?
Speaker 1 (11:43):
Oh, they can go to obiobadk dot com and that's
where I handle. Anyone that's looking to want to lose
weight getting really good shape go to obi obidi dot com,
obobdk dot com, or you can follow me on my
Instagram at obi obadik or Twitter or Facebook. And then
I also have my supplement company, ethicallink dot com. If
you're looking for any supplements to help assist you with
(12:05):
your fitness and health and weight loss goes. So I'm
not difficult to get a hold of.
Speaker 2 (12:09):
Okay, that's good. Well, let's talk about those supplements because
you because that's that's a major conversation that is going
on nowadays and authorization at weight loss And when you
say supplements, what do you mean when you say supplements
out of your company brand?
Speaker 1 (12:25):
So the company that I created called Ethical Inc. At
the natural science based health and wellness brand. And the
reason why I created this company with my friend and
minority owner and business partner more is Chestnut, is because
I have I've always had people emailing me asking me
what supplements should I buy and Unfortunately, the supplement industry
(12:46):
is not regulated by the FDA, so anybody can create
a supplement in the garage. And so because of the
unregulation of the dietary supplement market, it's there's a lot
of garbage out there. There's a lot of supplement company
that are putting in you know, bad ingredients fillers, and
it's just not clean. It's not ingredients that are healthy
(13:07):
for you. And you don't know when you buy a
product if what's in the supplement facts in the back
of the bottle is actually what's actually in it. So
it takes someone that is an honest business person, someone
who cares about the consumer to make sure that what
is advertised ingredient wise, ingredients wise, in the back of
the product is actually actually in that product. So because
(13:31):
I've spent my you know, half of my life invested
in health and wellness as a as a you know,
as an entrepreneur, as an expert, I felt like I
could could really be a voice and be an authoritative
figure in that space and create my own company and
create products that I know truly will help people, but
also be honest and say, if you're eating in a
(13:54):
balanced way, you don't need any supplements. Then how many
supplement company owners are going to tell you that they're
going to just today buy my brod. I'm like, no,
if you're eating and the balance when you're getting and
you're eating, getting all your nutrients from food, then you
don't really need it. You don't need to take any supplement.
Then I try to be honest with people like that,
you know. So yeah, well, you.
Speaker 2 (14:13):
Know the thing about it is that we're always trying
to get the easy way out. Like you said, you
have to be careful on what that easy way out
is because a lot of things that people are taking
that there aren't regular to get regulated, and you know,
there might just be a version of X lack. This
might be causing you to lose weight because you can't
keep food in and so those are out there on
(14:35):
the market is die weight loss activities. And so thank
you for having that honest conversation and sharing it with
my audience. Now, I'm a guy who likes desserts. I'm
just gonna let you know that over You know that
about me. Now, you know in your plan you mentioned
you know, the fruits, the fiber and the baked chicken
(14:55):
and all that stuff can people eat desserts on your
diet plane.
Speaker 1 (15:03):
They actually can and and I would say a dessert.
I would say, you can eat a dessert maybe like
and consider it a cheap meal, like one to two
days a week. But you're still following a healthy, balanced
plan with a lot of different options to swap in
and out. You're good. You could still savor your you know,
(15:24):
your your sweet tooth with that dessert maybe once a
week or even up to twice a week, you know,
And and that's that's pretty good, you can say.
Speaker 2 (15:33):
Okay, okay, okay, okay, okay, now you got me excited.
Now do you stop talking about calories? Now you're talking
about desserts. That okay, there's seven days in a week, Obie,
you said one to two days, I can eat dessert
two days, okay.
Speaker 1 (15:49):
One to two days. You can actually eat.
Speaker 2 (15:51):
Desser Okay that that, Obie. Stay with the brothers. Stay
with the brothers, because you know, I'm jumping up and
down in the studio here listening to your diet plane.
What do you call a dessert though? Okay, because because
Krispy Krean, it's a dessert to me. Can I eat it?
Speaker 1 (16:07):
Krispy Krean, this is this is what I would say.
I'd say I always look at it from a perspective
of a dessert should not exceed the palm of your hands.
Speaker 2 (16:19):
Okay, okay, I go.
Speaker 1 (16:22):
Oh man, you've got Michael Jordan hands down half a
half of your hand, Rashaan.
Speaker 2 (16:29):
Okay, okay.
Speaker 1 (16:31):
If you know what I'm saying is the portion size
shouldn't exceed exceed your palm. It's like because portion matters,
and that's going to really dictate you know, how many
calories your your your body is consuming.
Speaker 2 (16:45):
You know what I mean.
Speaker 1 (16:46):
And so I always say that, like if if you're
not in the calorie county, which a lot of people aren't,
then look at it and then try to use some
type of uh visual you know, fixed visual description as
far as what that portion is. And so I think
always using your hands is a good people can identify
(17:06):
with that. So palm is your hands should be enough.
Speaker 2 (17:09):
Well, okay, first of all, you've allowed me one day
to two days a week to eat a donut, So
right now, your boy happy? I'm happy. I'm just happy
because you know, because you know, when you built your
life on eating desserts, just being cut off it could
be an ugly moment for me. Now, I had a
question come in via email, said, basically, you know, you
(17:33):
know all these about surgical procedures, how people lose weight
just doing it naturally. How many pounds can a person
lose in three months?
Speaker 1 (17:44):
I think in three months. Realistically, you can lose anywhere
from twenty five to thirty pounds in three months, and
that is considered a healthy weight. You know. The CDC
recommends that a healthy weight loss is one the two
pounds per week. Okay, so twenty five to twenty four
(18:05):
to thirty pounds is realistic. I've had people do double that,
but they were overachievers, So I always like to be
really conservative, you know.
Speaker 2 (18:14):
And also you want to be a person, you know,
like I said, they're overachievers. But I think that what
I'm asking is, and you answering, and thank you for answering,
is that when you do a diet, you just don't
want to just stop it and all of a sudden
the weight comes back, and you know, whatever program you on.
Because what I've learned is that, and I've done the
(18:35):
diet that he's talked about, you know, and and like
I said, and he taught me portion eating. That's what
I learned. That was the great takeaway that I still
exist because people always ask me, Obi, man, you eat
a lot, man, but what a weight? Come we what
weigh that? We wait that well, because because you see
me with a lot of food doesn't if you finished.
(18:56):
If you see me when the meal is over, it's
still food on the play. So I've learned portion eating
is important. Can you discuss that with our audience?
Speaker 1 (19:07):
Yeah, portion eating is definitely important because it allows it
It will give you an idea of how much it's
required and needed to give your body the required energy
it needs. And a lot of times if you don't know,
if you're not understanding calories and that's just like too
(19:27):
much for you, then having a portion will give you
an idea. Okay, this is this is what will supply
me enough energy and enough calories without actually having to
count it. That's why portion really matters. That's why I said, okay,
two hands would be a meal, and for a cheat,
meal would be the palm of your hand. One palm
of your hand. Right, So those are things that that
(19:50):
that that people can say, Okay, I get that I
don't really understand the calorie count. I don't want to
do all that, but I get the hands. I get
the hands of the portion size. And what's interesting is
that one of the reasons why that you'll you'll be
you know, people look at your your meal. My god,
there's so much food, right, and I think where, you know, where,
where are you gained? You're not gained in the way.
(20:11):
What's happening? Well, probably the food that you're eating is
highly nutrient dense. And when you're consuming highly nutrient dense food,
the food is high in nutrients, but a lot of
times it's low in calories. So you look at the
food and it might look like it's a lot of calories,
but it really isn't, because the nutrients is so high
but the calories is so low. That's why I say
(20:32):
fruits and vegetables are the best weight loss foods because
it looks like it's a lot of calories, but it
really isn't. You can't overdose some broccoli, Okay, you can't
over You can't all of a sudden just over consume
broccoli and all of a sudden you're going to gain weight.
I've never seen anybody get obest eating broccoli and spinach.
It's the calories is so low it's impossible.
Speaker 2 (20:54):
You broke it down to me today, and I hopefully
the audience heard what you told me that I'm excited about.
You got me out of the calorie conversation and that
has been a big block for me because I'm not
a counter, but I am a person understands portions, understand
that what you were talking about, and as we exit,
tell her about how to get in touch with you
(21:15):
one more time.
Speaker 1 (21:15):
Obi Sure you can go to ob ob dk dot
obobadk dot com if you're interested in, you know, any
free health and wellness tips you want to get in
better shape, or if you're looking for any you know,
supplements to help assist you with your health and wellness goes.
Maybe you've got a trainer nutrition is you can go
to ethicalwink dot com. But I'm always passing out free
(21:38):
health and wellness information articles and tips on my social
media platforms. If you have no desire for that, I'm
always going to educate you for free because that's my passion,
That's what I love to do, and that's why I'm
on this. Why why you know mym Ona Rishawn's platform
is radio show, which I'm grateful for.
Speaker 2 (21:55):
Thank you sir, okay, we talked soon, my friend, and
thank you for taking the time to talk to my audience.
This has been another edition of Moneymaking Conversation Masterclass hosted
by me Rushaun McDonald. Thank you to our guests on
the show today and thank you o listening to the
audience now. If you want to listen to any episode
I want to be a guest on the show, visit
Moneymakingconversations dot com. Our social media handle is money Making Conversation.
(22:18):
Join us next week and remember to always leave with
your gifts. Keep winning.
Hi.
Speaker 2 (00:00):
I am Rashan McDonald, a host of weekly Money Making
Conversation Masterclass show. The interviews and information that this show
provides are for everyone. It's time to stop reading other
people's success stories and start living your own. If you
want to be a guest oh my show, please visit
our website Moneymakingconversations dot com and click the be a
guest button. Press submit and information will come directly to me.
(00:24):
Now let's get this show started. My guest is a
world class fitness expert and nutrition expert. On this website,
it reads, Motivation is what you get started, what gets
you started, Habit is what keeps you going. Please work
with the Money Making Conversation Masterclass Obi, obidt. How you doing, Obi?
Speaker 1 (00:43):
What's going on? Rashan, thank you for having me on
your show again, my brother.
Speaker 2 (00:47):
Motivation is what gets you started, Habit is what keeps
you going. Talk about that.
Speaker 1 (00:54):
Absolutely. You know, the hardest part is getting into the gym.
It's just it's just getting in there and then and
then I think that once you get in there and
you exercise, you start feeling good, and then I think
it's a lot easier to stay there. But the hardest
part is just getting your just making the effort and
(01:16):
driving there and just doing it. And then once you
start to do it, you start to start feeling the
benefits from it. Immediately you get more you have more energy.
You know, there's so many positive benefits to it. But
the hardest part is just get get getting there, you know.
And I think that's a problem in our society. We
use the excuse we don't have enough time. You have
(01:37):
twenty four hours in a day. Twenty four hours in
a day. You're telling me you don't have thirty minutes
or forty minutes to dedicate to taking care of your
health like exercise. You got enough time to brush your
teeth and take your shower, which is considered hygiene. You
have got, You got enough power, You got enough time
to to to do a nice little thirty minute walk
(01:58):
or get your get your get your steps in, you know.
Speaker 2 (02:00):
Right, And it could be that simple. But somehow what what? What?
Let me ask you this question, what do you think
stops people?
Speaker 3 (02:08):
Is? It?
Speaker 2 (02:09):
Is it? I want to use the word laziness, but
is what? What What do you think slows them down?
Speaker 1 (02:15):
I think what slows them down is is I think
people have a problem of prioritizing it in their life, right,
like basically creating a time limb, a time window that says,
this is what I have to do it this time,
you know, like you can't fit it in. You got
to create that time and then build your schedule around it.
(02:38):
And that's the problem. They don't prioritize it. And when
if somebody tells you, Rashan, if you don't exercise every day,
you know, three four days a week, and you don't
do that regularly and consistently, you will, you know, you
will shorten your life and you'll die before you're sixty.
(03:00):
People will do it. Okay, imagine if you posed it
that way to someone, right, But people don't see the
immediacy of how important exercise. Forget the vanity aspect. This
is gonna save your life, your life. What happens is
that when people decide to want to do this is
because the doctor forces them to, because the blood work says,
(03:20):
oh my god, you're a mess by this time. It's
freaking too late, you know what I mean. So this
isn't forget the vanity aspect. This is going to save
your life. This is going to lie, this is going
to reduce the risk of all of those chronic health
diseases that can come upon ourselves as we get older,
especially people of color like you and me. I know
(03:43):
I'm black and I know you black, so we've got
the same type of chronic, high risk chronic health disease
issues that come about for people of color.
Speaker 2 (03:54):
We hear this speech all the time. You know, we
laughing and we joke around. We know we eating greasy food.
We know were putting salt on grids. You know, we
know it, but we but but somehow the jokey jokes
gotta stop. Let's talk about short goals because that's what,
like you said, some people can you know, because the
(04:15):
you know, people want a six pack stomach, they won't
you know, they want muscles out of the gym, want
to look like the rock, you know, all that good
stuff that really you know, I think that the image
of what you trying to get to can really show
you down, slow down to what you can be. And
the bottom line, what you're talking about, Obie, is health.
You're not talking about getting into some show. You talk
(04:38):
about just healthy living and longevity.
Speaker 1 (04:40):
Correct, well, death definitely, Like I use probably a great analogy,
like you know, in basketball. I'm a basketball fan. You're
a basketball fan, right, And a lot of times when
when a when you you see a team that maybe
say they're down, you know, three to one in a series,
and then what does the coach do? The coach does
(05:01):
what the coach tries to create for the team that says,
you know what, let's just take it game by game.
You know why, because the psychological aspect of how far
they are behind it will mess with you. You take
it game by game, small small increments. Forget, you know,
we're down three one. Let's just take it one game
(05:22):
at a time, one game at a time. One get
the same thing with weight loss, same thing with your health, small,
small incremental goals. When you look at the big mountain
and see how far you have to climb, it can
be overwhelming and you're like, oh my god, that's too much.
But when you smocus on those, focus on those small increments,
those small, small little milestones, all of a sudden you
(05:43):
start chipping away, chipping away, chipping away, chipping away. It's
no different than writing a book. If you ink a
major book publishing deal, they say this is how much
you're the fifty thousand word manuscript you're like, oh my god,
that's too much. But the way that you can psyche
yourself out is just the focus. Focus on a chapter,
focus on small increments, you know, focus on that, and
(06:04):
then eventually what happens. Oh my god, I'm a fourth
n I'm two fourth ten, I'm three fourth ten. Oh
my god, I'm almost done. So when you look at
the whole thing once you got to write, you're like,
oh my god, this is overwhelming. It's no different than
exercising and trying to get in good shape. Small, small
milestone goals are good.
Speaker 2 (06:25):
You know. Oh, I definitely know what I did this
time over. I went on my social and I let
everybody know I was interviewing them, and so I asked
them to send me some questions to ask you. So
these questions come from a fan base, and the very
first question is what is the quickest way to lose weight?
Speaker 1 (06:46):
You know what? That's the question that everyone wants to ask. Oh, zafit. No,
I'm kidding them everybody, But you know what, when people
say what's the quickest way to lose weight? It's so
funny because that's the society living right now. Everybody wants
it so fast and so quick. But what I would
just say is that the quickest way really to lose
(07:07):
weight is to focus on eating, eating in a way
that's going to allow you to be in a caloric deficit.
So what does that mean. It means basically, it means
burning more calories than what you're consuming. So you have
to look at the exercise and the diet aspect as
a as a mathematical formula. So it's gonna say, all right,
(07:28):
I need to you know, the best easiest way for
me to lose weight. I need to consume a low
coloric diet that has me balanced between my carbs, my proteins,
in my fat. And I also want to exercise that's
going to allow me to be in a deficit. I
want to exercise that's going to allow me to burn
(07:48):
you know, five hundred calories you know a day. So
for example, if you for for someone to lose a
pound a week, you have to be in a five
hundred calorie a day. Death for Si Okay to lose
two pounds per week, you need to be in a
thousand calorie a day. Definitely.
Speaker 2 (08:08):
Okay, let let's stop right there. Let's write that Obi Okay.
See see that's when you start losing me the calorie talk,
because I don't know what I'm eating. I just want
to eat. I don't, I don't. I don't have time
to be counting calories. So help me out with like
you know, like you know, I get up in the
morning and then I hear this statement that don't eat
after six. Don't eat after six, that's how you gain weight.
(08:30):
So either help me with some of these myths if
you just break it down a little bit, because those
calories run me, that calorie talk run me off every time. Obie.
I'm just gonna tell you that now.
Speaker 1 (08:41):
So what I would try to say is that if
you're not gonna, if you're not if if calorie counting
is kind of overwhelming for you, yes, I always say that.
I would always say that your meal, that your meal
should not exceed. Your meal should not exceed the size
of your two hands. Okay, your meal should not exceed
(09:04):
the size of your two hands. And when you're eating
your meal, you got your fruit, your vegetable and your protein. Okay,
so you've got your fruit, your vegetables, and your protein,
all right, So that is that that's the whole color,
the whole color diagram. You got your complex, you got
your protein, you got your complex carb, and you've got
(09:27):
your fibers carb, which is your fruits and vegetables. You
got your brown rice for example, you got your six
sounds chicken breast, and you got your apple and your broccoli.
I could just do the math right now, and I
could tell you that whole entire meal would not exceed
four hundred and five hundred calories.
Speaker 2 (09:43):
Wow, that seems like a lot of pool.
Speaker 1 (09:46):
That would be about five hundred calories right there. So
if you're getting three meals a day and you're getting
fifteen hundred calories a day, if you eat enough fruits,
if you're eating if you're eating a cup of fruits
and vegetables with meal, I can guarantee you that fifteen
six hundred calories fifteen sixteen hundred calories was gonna feel
like three thousand cal It's gonna fill you up because
(10:08):
of the fiber. All right, right, Well, let's let we're
gonna use We're gonna use that formula. Now we're gonna
say we want you to walk every day and burn.
Get your smart watch and try to burn at least
five hundred calories a day, five hundred calories a day,
four to five days a week. Okay. And if you're
(10:31):
doing that along with what I'm sharing with you, consuming
fifteen hundred and sixte hundred calories per day, with your
fruits and vegetables with each meal, and your complex carb
and your healthy protein with each meal, that is a
balanced diet. And that is about That is a diet
that has you consuming enough fiber with each meal. You're
(10:51):
gonna feel so full, okay, because fiber is if fiber
will fill you up, all right, it will fill you up.
I can appetite suppress it. Right. That's why fruits and
vegetables are are such a great it's a great weight
loss food because it's high in nutrients and it's low
in calories.
Speaker 2 (11:08):
Right right, Well, I'm gonna tell you some We're talking
to world excuse me, world class fitness expert and nutrition
expert Obi Obadike. We're gonna go to commercial break because
I do not want to cut him off because we're
going to roll here.
Speaker 3 (11:22):
Please don't go anywhere. We'll be right back with more
Money Making Conversations Masterclass. Welcome back to the Money Making
Conversations Masterclass, hosted by Rashaan McDonald.
Speaker 1 (11:39):
Uh.
Speaker 2 (11:39):
Oh, before we get into further how can people get
in touch with you?
Speaker 1 (11:43):
Oh, they can go to obiobadk dot com and that's
where I handle. Anyone that's looking to want to lose
weight getting really good shape go to obi obidi dot com,
obobdk dot com, or you can follow me on my
Instagram at obi obadik or Twitter or Facebook. And then
I also have my supplement company, ethicallink dot com. If
you're looking for any supplements to help assist you with
(12:05):
your fitness and health and weight loss goes. So I'm
not difficult to get a hold of.
Speaker 2 (12:09):
Okay, that's good. Well, let's talk about those supplements because
you because that's that's a major conversation that is going
on nowadays and authorization at weight loss And when you
say supplements, what do you mean when you say supplements
out of your company brand?
Speaker 1 (12:25):
So the company that I created called Ethical Inc. At
the natural science based health and wellness brand. And the
reason why I created this company with my friend and
minority owner and business partner more is Chestnut, is because
I have I've always had people emailing me asking me
what supplements should I buy and Unfortunately, the supplement industry
(12:46):
is not regulated by the FDA, so anybody can create
a supplement in the garage. And so because of the
unregulation of the dietary supplement market, it's there's a lot
of garbage out there. There's a lot of supplement company
that are putting in you know, bad ingredients fillers, and
it's just not clean. It's not ingredients that are healthy
(13:07):
for you. And you don't know when you buy a
product if what's in the supplement facts in the back
of the bottle is actually what's actually in it. So
it takes someone that is an honest business person, someone
who cares about the consumer to make sure that what
is advertised ingredient wise, ingredients wise, in the back of
the product is actually actually in that product. So because
(13:31):
I've spent my you know, half of my life invested
in health and wellness as a as a you know,
as an entrepreneur, as an expert, I felt like I
could could really be a voice and be an authoritative
figure in that space and create my own company and
create products that I know truly will help people, but
also be honest and say, if you're eating in a
(13:54):
balanced way, you don't need any supplements. Then how many
supplement company owners are going to tell you that they're
going to just today buy my brod. I'm like, no,
if you're eating and the balance when you're getting and
you're eating, getting all your nutrients from food, then you
don't really need it. You don't need to take any supplement.
Then I try to be honest with people like that,
you know. So yeah, well, you.
Speaker 2 (14:13):
Know the thing about it is that we're always trying
to get the easy way out. Like you said, you
have to be careful on what that easy way out
is because a lot of things that people are taking
that there aren't regular to get regulated, and you know,
there might just be a version of X lack. This
might be causing you to lose weight because you can't
keep food in and so those are out there on
(14:35):
the market is die weight loss activities. And so thank
you for having that honest conversation and sharing it with
my audience. Now, I'm a guy who likes desserts. I'm
just gonna let you know that over You know that
about me. Now, you know in your plan you mentioned
you know, the fruits, the fiber and the baked chicken
(14:55):
and all that stuff can people eat desserts on your
diet plane.
Speaker 1 (15:03):
They actually can and and I would say a dessert.
I would say, you can eat a dessert maybe like
and consider it a cheap meal, like one to two
days a week. But you're still following a healthy, balanced
plan with a lot of different options to swap in
and out. You're good. You could still savor your you know,
(15:24):
your your sweet tooth with that dessert maybe once a
week or even up to twice a week, you know,
And and that's that's pretty good, you can say.
Speaker 2 (15:33):
Okay, okay, okay, okay, okay, now you got me excited.
Now do you stop talking about calories? Now you're talking
about desserts. That okay, there's seven days in a week, Obie,
you said one to two days, I can eat dessert
two days, okay.
Speaker 1 (15:49):
One to two days. You can actually eat.
Speaker 2 (15:51):
Desser Okay that that, Obie. Stay with the brothers. Stay
with the brothers, because you know, I'm jumping up and
down in the studio here listening to your diet plane.
What do you call a dessert though? Okay, because because
Krispy Krean, it's a dessert to me. Can I eat it?
Speaker 1 (16:07):
Krispy Krean, this is this is what I would say.
I'd say I always look at it from a perspective
of a dessert should not exceed the palm of your hands.
Speaker 2 (16:19):
Okay, okay, I go.
Speaker 1 (16:22):
Oh man, you've got Michael Jordan hands down half a
half of your hand, Rashaan.
Speaker 2 (16:29):
Okay, okay.
Speaker 1 (16:31):
If you know what I'm saying is the portion size
shouldn't exceed exceed your palm. It's like because portion matters,
and that's going to really dictate you know, how many
calories your your your body is consuming.
Speaker 2 (16:45):
You know what I mean.
Speaker 1 (16:46):
And so I always say that, like if if you're
not in the calorie county, which a lot of people aren't,
then look at it and then try to use some
type of uh visual you know, fixed visual description as
far as what that portion is. And so I think
always using your hands is a good people can identify
(17:06):
with that. So palm is your hands should be enough.
Speaker 2 (17:09):
Well, okay, first of all, you've allowed me one day
to two days a week to eat a donut, So
right now, your boy happy? I'm happy. I'm just happy
because you know, because you know, when you built your
life on eating desserts, just being cut off it could
be an ugly moment for me. Now, I had a
question come in via email, said, basically, you know, you
(17:33):
know all these about surgical procedures, how people lose weight
just doing it naturally. How many pounds can a person
lose in three months?
Speaker 1 (17:44):
I think in three months. Realistically, you can lose anywhere
from twenty five to thirty pounds in three months, and
that is considered a healthy weight. You know. The CDC
recommends that a healthy weight loss is one the two
pounds per week. Okay, so twenty five to twenty four
(18:05):
to thirty pounds is realistic. I've had people do double that,
but they were overachievers, So I always like to be
really conservative, you know.
Speaker 2 (18:14):
And also you want to be a person, you know,
like I said, they're overachievers. But I think that what
I'm asking is, and you answering, and thank you for answering,
is that when you do a diet, you just don't
want to just stop it and all of a sudden
the weight comes back, and you know, whatever program you on.
Because what I've learned is that, and I've done the
(18:35):
diet that he's talked about, you know, and and like
I said, and he taught me portion eating. That's what
I learned. That was the great takeaway that I still
exist because people always ask me, Obi, man, you eat
a lot, man, but what a weight? Come we what
weigh that? We wait that well, because because you see
me with a lot of food doesn't if you finished.
(18:56):
If you see me when the meal is over, it's
still food on the play. So I've learned portion eating
is important. Can you discuss that with our audience?
Speaker 1 (19:07):
Yeah, portion eating is definitely important because it allows it
It will give you an idea of how much it's
required and needed to give your body the required energy
it needs. And a lot of times if you don't know,
if you're not understanding calories and that's just like too
(19:27):
much for you, then having a portion will give you
an idea. Okay, this is this is what will supply
me enough energy and enough calories without actually having to
count it. That's why portion really matters. That's why I said, okay,
two hands would be a meal, and for a cheat,
meal would be the palm of your hand. One palm
of your hand. Right, So those are things that that
(19:50):
that that people can say, Okay, I get that I
don't really understand the calorie count. I don't want to
do all that, but I get the hands. I get
the hands of the portion size. And what's interesting is
that one of the reasons why that you'll you'll be
you know, people look at your your meal. My god,
there's so much food, right, and I think where, you know, where,
where are you gained? You're not gained in the way.
(20:11):
What's happening? Well, probably the food that you're eating is
highly nutrient dense. And when you're consuming highly nutrient dense food,
the food is high in nutrients, but a lot of
times it's low in calories. So you look at the
food and it might look like it's a lot of calories,
but it really isn't, because the nutrients is so high
but the calories is so low. That's why I say
(20:32):
fruits and vegetables are the best weight loss foods because
it looks like it's a lot of calories, but it
really isn't. You can't overdose some broccoli, Okay, you can't
over You can't all of a sudden just over consume
broccoli and all of a sudden you're going to gain weight.
I've never seen anybody get obest eating broccoli and spinach.
It's the calories is so low it's impossible.
Speaker 2 (20:54):
You broke it down to me today, and I hopefully
the audience heard what you told me that I'm excited about.
You got me out of the calorie conversation and that
has been a big block for me because I'm not
a counter, but I am a person understands portions, understand
that what you were talking about, and as we exit,
tell her about how to get in touch with you
(21:15):
one more time.
Speaker 1 (21:15):
Obi Sure you can go to ob ob dk dot
obobadk dot com if you're interested in, you know, any
free health and wellness tips you want to get in
better shape, or if you're looking for any you know,
supplements to help assist you with your health and wellness goes.
Maybe you've got a trainer nutrition is you can go
to ethicalwink dot com. But I'm always passing out free
(21:38):
health and wellness information articles and tips on my social
media platforms. If you have no desire for that, I'm
always going to educate you for free because that's my passion,
That's what I love to do, and that's why I'm
on this. Why why you know mym Ona Rishawn's platform
is radio show, which I'm grateful for.
Speaker 2 (21:55):
Thank you sir, okay, we talked soon, my friend, and
thank you for taking the time to talk to my audience.
This has been another edition of Moneymaking Conversation Masterclass hosted
by me Rushaun McDonald. Thank you to our guests on
the show today and thank you o listening to the
audience now. If you want to listen to any episode
I want to be a guest on the show, visit
Moneymakingconversations dot com. Our social media handle is money Making Conversation.
(22:18):
Join us next week and remember to always leave with
your gifts. Keep winning.
Hosts And Creators
Steve Harvey
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Thomas "Nephew Tommy" Miles
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Kier "Junior" Spates
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