November 21, 2024 • 35 mins
Unlock the secrets to enjoying your favorite meals while still achieving your fitness goals. How can you savor a cookie without compromising on your weight loss journey? Join us as Ethan Wolfe and I, Justin Schollard, unravel the concept of flexible dieting, where understanding your Total Daily Energy Expenditure (TDEE) is key. We dive into the art of balancing calorie intake, allowing you to enjoy your preferred treats guilt-free, and emphasizing the importance of personal responsibility in food choices for a sustainable lifestyle.
Together, we craft a flexible meal plan that respects your dietary preferences and supports optimal health. The importance of maintaining a calorie deficit for fat loss is highlighted, alongside the vital role protein plays in preserving muscle mass. Watch out for common traps, such as neglecting food quality, which can lead to muscle loss, as seen in semaglutide users. Our framework breaks down caloric needs into protein, fats, and carbohydrates, offering a balanced approach that accommodates indulgences while ensuring nutritional adequacy.
Embark on a journey of food freedom where you can make small yet impactful choices in your diet. Consider less processed alternatives, like swapping out fast food for Whole Foods chicken strips, and discover creative, healthier options such as Quest protein chips and egg wraps. We share our favorite cooking hacks and ingredient swaps designed to maintain flavor and variety. From high-protein cheesecakes to exciting dry rubs for chicken, our tips will inspire you to embrace a joyful and sustainable approach to achieving your health and fitness objectives.
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Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:10):
Welcome to episode 39 of Coach's Corner.
I am your host, justinSchollard, along with my co-host
, ethan Wolfe, and we are hereto teach you guys about flexible
dieting today.
So if you don't know who we are, we are fitness coaches career
nutrition, weight loss, fitnessthe whole gamut.
We've owned gyms together.
(00:31):
We were personal trainerstogether 20 years ago.
15 years ago really Owned somegyms together.
Currently, ethan has his ownstudio in Los Angeles.
I have a business online but webasically help folks get their
nutrition and exercise andlifestyle kind of figured out.
And so we come together in thisproject Coach's Corner's
podcast to help you know, cutthrough some of the bullshit and
also just have some candidconversations around why you
(00:55):
know, around our perspective onnutrition and exercise.
To simplify it for everyone,trim the fat a little bit, no
pun intended.
So today, flexible dieting yeah, this is a good topic.
I think.
If you don't know what flexibledieting is, I think it's one of
those things where this isactually what you think you want
, whether you know it asflexible dieting or counting
(01:16):
your macros or eating anythingyou want as long as it fits into
your budget, like if you'veever heard any any version of
that.
That's essentially what we'retalking about today, and this is
basically what everybody wants.
Speaker 2 (01:28):
They want to get to this place where they enjoy
their meals, but they still canlose weight and look good yeah,
and I think any hard occlusionof any type of food group or
food item is just not going tobe sustainable forever, except
carbs, except for carbs, ofcourse.
I don't ever eat carbs andanimal protein.
You know, if you're neverallowed to eat a cookie again
(01:48):
and that's like your favoritefood in the world and this you
know it.
You know, fundamentally, thelong term is important and I
think if you don't ever have toactually eliminate anything with
a hard line.
I think that's going to be amore sustainable approach and I
think short-term hard lineapproaches might work and that's
okay.
And even if it is just ashort-term use of it, that's
(02:09):
fine.
It's a good tool but I thinkfor the long haul, understanding
how you can kind of dance thedance and still kind of live
your life in a enjoyable way,yeah, I mean like rigid, is
doomed to break you.
Speaker 1 (02:24):
You know, typically things in nature that are very
rigid snap where things are alittle bit more flexible tend to
endure the inevitable ebbs andflows, like the bamboo, yes,
grasshopper.
So when it comes to nutrition,you know, fundamentally this is
like the big takeaway, this isthe big concept that if everyone
could just grasp this conceptand then sort of backfill food
(02:49):
choices to their preference, isthat you have to just understand
how many calories does yourbody burn off on average?
Yeah, right, when you look atthat triangle, sort of pyramid
of calorie expenditure, so youknow the nerds say tde, the
total daily energy expenditure.
(03:09):
That's just a fancy way of ofgraphing and how many calories
you burn, and then what part ofyour day burns what amount of
calories, and so you know basemetabolic rate is most of it.
And then you have likenon-exercise activity, which is
like what we're doing right now,like sitting up straight and
moving our arms and talking,washing the dishes.
(03:30):
And then you have like um,thermogenesis of the actual food
you eat.
And then the very, very tippytop is exercise five to ten
percent, depending on the person, the most time I mean that's
and so you can just understandthis concept.
It's like okay, there is aaggregate of calories that my
body burns through, metabolizesthrough over the course of a
(03:50):
24-hour period just to stayalive.
Despite how many calories youthink you burn in a workout, it
doesn't matter in the bigpicture, like, oh, I burned 500
calories, like you're missingthe point.
So if we can just understandthat, like hey, get a grip on
where your maintenance level isLike for most humans it's
between 2,000 and 2,500, give ortake.
(04:11):
And then from there you eitherdecide okay, I'm going to go
into a calorie deficit so that Ican burn fat, or I'm just going
to hang out at maintenancebecause I like where I'm at, or
I'm going to go into a littlebit of a calorie surplus, maybe,
like you know, a 10 percentswing in their direction,
depending on what your goal isfor that phase of your life.
And then from there it's likeokay, I understand now, like I,
to maintain this body size, it'sabout 2500 calories a day.
(04:33):
Let's just say great, right now, the world is your oyster, you
can eat anything you want, butjust be accurate, right, which
is the hardest part, you knowand be consistent.
But that's it.
Speaker 2 (04:45):
That's, that's flexible dieting it's like it is
as simple as that.
Speaker 1 (04:49):
It's kind of crazy you just got to understand how
many calories your body burns,and then you get to backfill all
of your favorite food choicesup to that point.
Now there's some caveats, ofcourse right never isn't like
ethan said, if you like cookies,maybe a little too much, and
all of a sudden you know eachcookie is 500 calories, you know
(05:11):
you have three.
You're like crap.
I only have a thousand left toeat, like you know, healthy food
whole day's worth of.
Speaker 2 (05:19):
Yeah, like that's gonna be a very miserable day.
Speaker 1 (05:21):
Yeah, you know.
So you have to kind of be smarton how you allocate these
calories.
Speaker 2 (05:25):
But fundamentally you could hypothetically just eat
your calories and cookies andtreats and still probably
maintain your body weight, ifthat's what you want 100, and
that's the options of finding acookie, or eating half a cookie,
or finding a cookie that hasless calories, or making your
own cookies out of differentingredients.
But I also think, think there'sa degree of just some form of
(05:47):
personal responsibility, even ifyou choose to like throw it all
out the window.
Because I think so, there'ssuch a like oh, I'm gaining
weight, I don't know what ittakes or what, this or that and
this diet and that diet.
And I think, if you can justunderstand the simple situation
of why you might lose or gainweight, and even if you choose
to ignore it, at least own andunderstand that choice.
(06:10):
I think you know, because it'slike you know, people have free
will, they can do whatever theywant.
But I think a lot of times kindof just like oh well, I don't
know why, or I don't know whatdecisions are doing what, and I
think for me it's like, even ifpeople understand situation and
then at least choose to ignoreit but own, the fact that
they're not choosing toparticipate is at least more
empowering than just like beingnaive or oblivious, or just
(06:33):
going on the rabbit hole,thinking that you have a hormone
issue or that you have a lowmetabolism Right.
Or yeah, or that you know youneed to work out.
I mean, there's so many thingsthat spiral out from just not
understanding and or owningwhere your relationship is to
that caveat.
It's like it is as simple asthat.
Pick your poison, but justdon't like.
(06:53):
Don't like, educate yourselfand then whatever you want to do
with it, that's fine.
But don't like pull a sheetover your head and just be like,
oh, yep, x, y.
Speaker 1 (07:02):
Z.
Speaker 2 (07:03):
Something's wrong with me, or diets don't work for
me, or like I, like I have togo on a home growth every
quarter in order to lose weight,and it's just like, do like
have a colonoscopy, or colonic,that's what they're called.
Speaker 1 (07:15):
They like, I had a guy and he's a smart.
He was a smart guy and then hewould be like, um, you know, I
just gotta hit the reset buttonget that colonic.
I'm like, oh bro, I mean,that's the thing.
It's like button get thatcolonic.
I'm like, oh bro, I mean,that's the thing.
Speaker 2 (07:26):
Whether a colonic is good for you or not, if you're
going to start to relate it toweight loss.
Speaker 1 (07:31):
The human body doesn't have a reset button.
Man.
Speaker 2 (07:33):
It's got a reset button.
You're going to halt everyprocess.
Speaker 1 (07:38):
It's just a cause and effect of a million choices
that I've led to where you areright now.
There's not a button you hit tojust like unplug it for 10
seconds, then plug it back in,clear out the the browser
history, you know.
But, um, okay, so that's likethe big picture on.
Really, you know we might haveoversimplified it, but
(08:00):
fundamentally I mean likethey're we're not the first
people to say this like forcertainly like if you just
wanted to not look count macrosor anything like that, or not
have to like eat healthy food,you could hypothetically just
eat your mat, your maintenance,calories and whatever the fuck
you wanted and still maintainyour body.
But there are some, you knowrecommended, you know calorie,
(08:22):
protein, food choice, you knowthings set.
And this is where I think now totake a one step further, to
like be a nutrition coach.
Now it's like okay, weunderstand that unless you're a
professional bodybuilder and youhave to walk on stage at five
percent body fat, then you knowwhat we want to probably just
have like ground turkey andwhite rice and broccoli, you
(08:43):
know, because we don't wantsodium issues, we don't want
like any like chemical reactionsin your body from, like
preservatives or whatever so,but but then the problem is that
people see that and they go, oh, that's what it takes to be fit
, and it's like that's a way,but like you could have, you
know, um, sugar-free sodasinstead of sugar sodas.
And there are ways to like giveyourself the satisfaction of a
(09:06):
treat that you like without thecalorie ramifications of it.
But you know.
So now to take it one stepfurther, it's like okay, so
we're going to create this likehypothetical flexible meal plan.
Right, we understand now thatit is a calorie game that we're
chasing.
We have to understand thatfirst, which you can just google
how many calories my body,turned off like Google Gemini AI
, will just tell you.
It's not that complicated, butnow it's like okay, what I would
(09:29):
suggest, then, is, of thecalorie that we need you to hit,
we need to comprise those ofcertain food items, just so
we're not just like not eatingfiber or protein.
Speaker 2 (09:41):
Right, I mean, I think there is, because you, you
know, I think it's theunderstanding of, like, healthy
food options versus what you'reeating in order for body
composition.
Yeah, because you can eatsnickers bars in a certain
quantity and still lose weight.
But I also there are vitamins,minerals, fibers, your gut biome
(10:02):
yeah, a slew of things thatcome from eating enough protein
or not eating.
So you know, there definitelyis food choice matters.
Yeah, food choice absolutelymatters.
So it's not to say that foodchoice doesn't matter.
Speaker 1 (10:12):
It's just more that, like, eating a snickers won't
necessarily like make you gainweight, inherently in that
belief yeah, there's nothinglike yeah, right, it's not going
to give you cancer and make youobese because you had a
snickers bar.
Speaker 2 (10:23):
Yeah, and, but at the same time like never eating a
snickers bar would probably be abetter choice for just overall
health, right?
Sure you know, yeah, but that'sthat's.
That's the here.
Speaker 1 (10:30):
They're there and but that's the balance, because
it's like but then if you dothat, but then you have to quit
because it's not sustainable,then what good was abstaining at
?
Speaker 2 (10:38):
you know that's you know somebody and that's the
thing some people might.
But so food choice definitelymatters and I think you know the
health that comes from having abalanced diet is undeniable,
right.
So it's like people often willtalk to me about, like the
protein requirements from, like,the USDA government food
pyramid organization, which isall bullshit, and it's like 40
(11:00):
grams a day, right, and they'rejust like, oh well, like, why do
I need to eat like a gram perpound or 0.75 grams per pound?
right so much protein, like Idon't get it and like I think
it's like what you have tounderstand about that minimum
requirement is that is literallythe bare bones minimum to like
not have disease and yeah awayand degrade.
So it's like no doubt a personcould, scraping by, survive on
(11:24):
50 grams of protein a day.
They're not going to like witheraway and just like actually
just die of diseases and otherthings.
You know it's just not going tohappen.
But to live optimally, yeah, tomaintain lean mass, which we've
talked about a thousand times.
Speaker 1 (11:38):
There's the minimum requirement and then there's the
optimal amount.
Speaker 2 (11:42):
Yeah, and so I think, and even if you want to like
shoot somewhere in the middle,it's just understanding that
there is value to thenstructuring your caloric
allotment in a certain way Right, so that you can live optimally
, basically.
Speaker 1 (11:56):
So it's like yeah, and so you know what I would say
then is okay, let's do this, weneed you to stay at.
Let's say, your maintenance is2500, but we want to lose body
fat, so we're going to pull youdown to 2000.
Okay, so now we'retheoretically in a, in a 500
calorie deficit, assuming you'reaccurate on your measurements.
And now, of that 2000 calories,well, we don't want to lose any
(12:19):
muscle as we die.
Because I'll tell you what ifyou're not eating protein,
you're not exercising.
Your body is going to lose justas much muscle as it does fat.
Which is what's happening withpeople who take semaglutides is
that there's no appetite, sotheir protein levels are low
because they're not eatinganything and they're not
training, because they probablyhadn't ever trained before that,
or at least not often, and so.
(12:40):
But the same can happen,whether you're on a semaglutide
or not, if you're not payingattention to food choice.
And so, of the 2,000 calories,let's say you're a 150-pound
person, so we need you to eatroughly, give or take, and I
always go a little bit higherwhen you're in a deficit.
I always like to have protein alittle bit higher, just because
you want an abundance of aminoacids.
So your body has everything itneeds to maintain that muscle.
(13:02):
Has everything it needs tomaintain that muscle.
So let's just say, back to thenapkin math you're 150 pounds.
You're going to want to eatabout 150 grams of protein a day
.
Protein is four calories pergram.
So 150 times four is 600calories.
So of your 2,600 of that isalready allocated towards
protein.
Okay, so now we have 1,400 left.
Yeah, okay, great.
So now what we know is that ifyou're a 150 pound person,
(13:25):
typically we like to stay aroundyou know 0.3 to 0.5 grams of
fat per pound.
Um, so if you're 150 pounds,let's just go in the middle
somewhere.
Let's just say we want 50 gramsof fat a day.
Okay, so we now.
Fat is nine calories per gram.
So 50 times nine is 400 andsomething 450,.
(13:45):
I think, 450, thank you.
So now we have the 600 fromprotein, we have the 450.
Speaker 2 (13:50):
Don't hold me to it.
Speaker 1 (13:51):
Yeah, yeah, we have the 450 from fat, and so that's
you know, that's I call it abouta thousand calories.
That's half of your day now,and then.
So, basically, now we gotta getour carbohydrates in and you
know, make sure you're gettingyour fruits and veggies and
everything like that.
And so that's kind of like yourwiggle room now where you can
(14:13):
kind of have some fun and youknow if you want the ice cream
or you want the you know cookieor like whatever the case might
be.
That's like your cushion now toincorporate some indulgences
while still taking care of someof your bigger ticket items,
like making sure you're not, youknow, undercutting your protein
and all that good stuff.
And so I always look at like ofyour calories probably the
(14:36):
easiest way to look at it isthis way Just of your calories,
80% of them need to be just goodchoices, Like quality proteins,
fruits and veggies, complexcarbohydrates, and then 20% can
be like, okay, fine, Likewhatever you want to have a bowl
of ice cream at the end of thenight, you can make it fit, Like
that's the idea.
It's like that's flexibledieting.
(14:57):
It's like, okay, I just got tomake sure I hit my protein
targets and don't blow past mycalorie ceilings.
Yes, get my fruits and veggiesin, but after that there's
wiggle room now where I can havepizza, I can have a glass of
wine.
I can kind of build all theseindulgences into my day, but to
gamify it, it's like how do I dothat in a way where I stay
under my ceiling but I still getto incorporate whatever I want
(15:20):
in, because that'ssustainability?
Speaker 2 (15:23):
Right, and I think because it's so often it's
things like alcohol or dessertsor cheese or carbs, whatever is
just the mentality is like oh, Ijust can't eat those if I'm on
the path of trying to lose body.
Speaker 1 (15:36):
Right, it's just because that's bad and this is
good, and so I got to not eatthe bad, exactly.
Speaker 2 (15:41):
The whole binary situation Right and so, and and
and.
Here's the thing is like Ithink you know something we were
talking about before is thatit's there is a level of
involvement that is more complexthan other options that might
be effective even for a shortterm, and I think this is where
most people shy away from thispath, and I understand Like I
(16:01):
get it.
Like sometimes it's a pain inthe ass to have to measure
everything, but fundamentallyit's like if you want to have
your cake and eat it too, thenyou got to step up to what it
takes to do that, then you gotto step up to what it takes to
do that, and so, like,intermittent fasting, as we were
talking about before, works fora lot of people, because it's a
hard line of this is, this iswhen you can and cannot eat, and
even if you're hungry or youwant it, it's just a very stark
(16:25):
line in the sand that you cannotcross, and so it's like okay, I
can honor that, howeversustainable it may or may not be
for certain individuals.
It's just there's nodecision-making, it's simple, it
is black and white.
I can eat, technically most ofthe time whatever, and then I
can't eat out of this window,whereas here you now have to
kind of get a little intricate.
You got to kind of like weaveyour fingers together with it of
, okay, well, I have to measure,or in some capacity whether
(16:48):
it's with my fists and hands orwith the scale every grain of
rice.
Yeah, in some capacity.
Now you have to measure so thatyou know what your numbers are.
You have to participate and yougot to kind of budget and do
that whole game.
So there's like a heightenedlevel of interaction and
responsibility.
But that is also what gives youthe ability to lose 100 pounds
over multi-year journey if youneed to.
(17:11):
It's worth.
Speaker 1 (17:12):
It's a worthy trade-off.
Speaker 2 (17:13):
Yeah, exactly, while still being like I had that
client who lost 70 pounds a lot,you know in this year and was
eating snickers and cookiesduring this journey.
Flexible dieting yeah, it'sflexible dieting and like that
was his vice, like he needed,like that was his old ways and
eventually he started to switchit out more and more.
But like he, you know, firstthing was like right, I used to
drink sodas and all that.
(17:34):
Just cut all that out.
Very easy first step.
But then it was like he, thatsweet tooth and that part of him
, whatever the reason, why wassomething that he couldn't let
go?
And if he had to let it go, thenit wasn't going to work Right
and so, fundamentally based onthat relationship to the
situation, if there wasn't theopportunity for flexible dieting
, then he would have never lost.
Speaker 1 (17:55):
Yeah, like imagine if he would have came to you and
you would have been not theperson you are and you would
have been like all right man,you know, no eating past 7 PM.
Speaker 2 (18:05):
No refined sugar.
Speaker 1 (18:06):
No refined sugar, nothing fried, no dairy, no
alcohol.
It's like, does that work?
Speaker 2 (18:15):
uh, no, alcohol it's like.
Does that work sure?
Speaker 1 (18:16):
that'll work very well.
You'll get.
You'll get the time.
Yeah, you can do it.
You'll be fucking miserable andyou're going to quit.
You're gonna quit.
You just can't do that like noone can, fucking do that like
it's just not realistic,especially when you look at
somebody who has to lose 70pounds yes, like that would be
the exact opposite of thelifestyle that you have been
living and it's just, it soundsheroic but it's like it's that.
(18:37):
That's like something out of afucking like bullshit tiktok
montage, but it's like notactually what happens in real
life.
What happens in real life isyou go, a good coach is like
great dude.
So listen, would it be betterfor you to eat like a good meal
of, you know, chicken, rice andveggie for 300 calories?
Yeah, but you know if that 300calorie snicker bar means that
(19:01):
you can keep showing up and feelas though you have some sort of
like control over this and itdoesn't just feel like this
empty path you're walkingindefinitely, but there's like,
oh, this is a trade-off that I'mwilling to make, Because it
hurts to carry this extra weightaround and it hurts to have to
(19:22):
give up these foods.
But if I can a little bit ofoverlap, you know what I can
live with that.
I can live with that.
Speaker 2 (19:29):
I think I mean, you know, and here's the thing, in a
lot of ways I think we'rereferring to the optimal
expression of this situation ofeating proper servings of fruits
and vegetables and fat intaketo this degree, and this, that
and the other, and this, thatand the other, and I think
that's all what we should aimfor.
No-transcript.
(20:21):
Had a high enough proteincontent, the fat wasn't too
crazy, and so it's like.
On one hand, is like that, like, did I want him to eat these
particular chicken strips,breaded chicken strips from
Whole Foods five days a week fordinner?
No, that's not what I wouldwant him to do.
But at the same time, he soughta better choice than maybe like
(20:42):
a Vons or a regular grocerystore chicken strip in the
freezer.
That would have been-.
Speaker 1 (20:47):
Or fast food, chicken strips or fast food yeah, that
would have been heavily breadedand deep fried and have way high
oil content.
Speaker 2 (20:52):
So he did his homework, he found a middle
ground, yep, and he chosesomething that still allowed him
to lose the weight and continueon with the process, and
whether or not there would havebeen higher health benefits for
making better food choices, likefruits and vegetables and whole
foods and whatever you want tosay during it, the bottom line
is that he lost the weight andthe benefit to his health is
going to far outweigh him.
(21:13):
Eating this particular chickenstrip and it's like that to me,
was food freedom, and he wouldlike phase in and out, like he
would do, like chicken breasttandoori from this one takeout
restaurant, which is, like youknow, just like a baked chicken
breast, and make these wraps outof it, and like that was his go
to for like a chunk of time.
And he did his homework and heput the time and effort in his
homework and he put the time andeffort in, but it was still the
(21:34):
freedom of choice to be like.
Speaker 1 (21:35):
This is the thing right now for me that I can
choose every day.
Fuck, yeah, and that's such animportant point that you just
brought up.
It's like people get so caughtup in the weeds of like, but is
this choice?
But in this choice it was likeyou get you're missing the
forest or the trees.
Nothing is more important toyour health than losing that 50
pounds, and so if, if, like,whatever trade-offs we can make,
I don't care what preservativesare in there, I don't care what
(21:57):
the ingredients are Like.
First and foremost, we got totriage this, get your calories
down, lose that fat, and then wecan go back later and create
efficiencies.
Yeah, 100%, but like we justgot to bring the volume of your
body down so you're not like atmetabolic disease risk levels
anymore, and then we can go backin there.
Now, once this is more of anidentity and a lifestyle that
(22:17):
you possess.
Cool, let's start adding insome more veg, some more fruit,
crowding out some of the moreprocessed stuff.
But if the processed stuff iswhat we need to do in the
beginning, to just get your headaround it and not feel like
it's this like zero to tenswitch but it's just like a zero
to one or zero to twotransition.
We're like this is this is atrade-off, okay, I can do this
(22:40):
and then another.
You know thing to that point islike there are so many
interesting alternatives now,like the like dude I I got these
quest chips.
Speaker 2 (22:49):
They're, they're way crisps yeah, he's, he's all
about dude.
20 grams of protein like thetortilla chips.
They taste like doritos.
They're they're way crisps.
Yeah, he's, he's all about dude.
20 grams of protein like thetortilla.
They taste like doritos.
They're delicious.
He is obsessed with those 20grams of protein.
Speaker 1 (22:59):
It's a bag of chips it's so good yeah it's so good.
You know like.
There's just little hacks youcan do.
You're like, you know what like.
If you want to just like cracka fucking diet coke and grab a
bag of quest protein chips andyou're just chilling at home
like this would.
And grab a bag of quest proteinchips and you're just chilling
at home like this would havebeen a bag of doritos and a full
sugar coke a year ago, but nowit's 20 grams of protein and
(23:21):
sugar-free coke.
Is it the healthiest thing inthe world?
Of course not, but it's like.
But, dude, that's a.
That's an amazing trade-off.
Yeah, that is going to changethe trajectory of your body
composition, your weight loss,and while doing that, while in
the process of it, you'reenjoying it.
Yeah, 100%.
Speaker 2 (23:40):
It's good, and I think you know so.
To the title of the episodeabout being a foodie, I mean, I
think right now, especially withthe internet and all the
creative individuals out there,there's so many options for
getting enough of what you'relooking for, to be satisfied and
not deviate, without having togo all the way in right and so
like it's like some of some ofthese like specialty items, like
(24:00):
the quest chips, like they canbe expensive.
Some like there's these eggwraps that whole food sells and
they're amazing.
They're like zero.
They're just basically like eggwhite and they're just like
fluffy little wrap.
They have almost no flavor.
On the plane, they have allthese different flavors and so
it's like you can use them for ataco.
There's like, however, manygrams of protein in them.
They're awesome, but they'redefinitely expensive.
Like I look at them and I'mlike okay, like you're
(24:21):
definitely paying for thisnovelty of an item and so you
know, to be fair to the widerange of individuals, out there
and wide range of upper middleclass people you know, but so,
but there are so many creativerecipes too, like I was just
looking at this recipe for likethis cheesecake that was made
out of like cottage cheese andlike eggs and a couple other
ingredients.
(24:41):
That was basically it's likevery high protein comparatively
to a normal cheesecake, very lowcalorie option, that you know
I'm looking at this recipe.
And now, obviously, if you hadlike a cream cheese based
cheesecake, factory cheesecakenext to this, would it taste as
good as the Cheesecake Factory?
No, but would it be satisfyingenough if you really wanted some
cheesecake?
And that's the takeaway.
(25:02):
You know, absolutely, and Ithink there's just so many ways
to tinker and fiddle and youknow, prior to the internet, you
might have to be creative,especially if you didn't cook,
but now there's just likethousands of people that are
like people that are like thissubstitution here's this way use
greek yogurt instead of heavycream.
Do this, like you know.
And there's like little hackslike get some like bone broth or
make bone broth.
(25:22):
You know like, if you don'twant to buy it, it's too
expensive, okay, get like cheaprotisserie chickens from your
supermarket, eat them, save thebones, boil it in a pot.
You don't even need a fuckingslow cooker.
You know like, I have a likeBrian does that.
He doesn't, he doesn't, him andhis girl.
They just boil the bones in apot, like they don't even use a
slow cooker because they justeat rotisserie chickens all the
time, because it's easy and fast, and you know so.
It's like, whatever the angleis, it's like there's always
(25:55):
options.
Speaker 1 (25:55):
And then if you're making a soup or there's so many
hacks and it's like and I thinkthat like if you can have
ownership over this, becausebecause this is like one of the
issues it's like when you're,when you're at that place where
you know you want variety inyour life, but you've associated
variety with, like takeout orordering in or or, just like you
(26:15):
know, frozen dinners, whateverwhich aren't necessarily the
worst thing, but like that'syour idea of variety, but it's
like.
But you also know, like if Iwould eat healthy, if, if, if it
was good.
But there is a way and I thinkthat you're like, what you're
getting out here is like, ifyou're willing to just like,
think of it as like a fun hobby.
Speaker 2 (26:35):
Right when it's like like like I make this.
Speaker 1 (26:39):
This, like you know, high protein like cheesecake
quote unquote has nothing to dowith cheese, but it's it's 0%
Greek yogurt.
It's a scoop of vanilla protein.
I use the plant-based onebecause it has a nice little.
It has a little bit more oflike a good texture for
cheesecake.
It has a little bit more of agood texture for cheesecake.
Crumble up two Oreo thins andthen I'll take some low-fat
(27:02):
whipped cream over the top.
It tastes so good.
Do you just blend it?
Yeah, exactly.
Speaker 2 (27:07):
Stir it all up, mix it up, mix the Oreos in there,
just eat it as is, and then boomput some low-calorie whipped
cream.
Speaker 1 (27:14):
The whole thing is 300 calories.
It's got 30 grams of protein.
That and boom put somelow-calorie cream.
Speaker 2 (27:17):
The whole thing is 300 calories.
It's got 30 grams of protein.
That's huge and it's awesome.
Yeah, it tastes great, right,and there's just little hacks,
except for the Oreos.
It sounds awesome, yeah, buttheir Oreo thins are 35 calories
each.
That's the trick, but that'sthe thing, right?
So Oreos aren't excluded.
Yeah it's like Oreo thillasinstead of regular ones.
(27:38):
It's it's it's zero fat yogurtinstead of full fat.
Speaker 1 (27:39):
It's like all these sour creams, low fat sour cream,
I mean like like low fat mayoinstead of whole mayo, like all
these things can seem sonegligible and then you add them
all up over the course of dayand oh, there's your deficit.
Yeah, that was 350 calories.
400 calories like that you justshaved off by going low fat or
no fat options or just finding,like dave's killer bread,
instead of a full slice, get thethin slice.
(27:59):
So instead of 140 calories perslice, it's 70.
So you're just saving you're.
You're shaving off 70 calories.
So that's 140 calories just bymaking that choice alone in a
sandwich.
You times that by three or fourdifferent choices throughout
the day, and there's your fouror five hundred calorie deficit.
Times um 30 days, that's fivepounds of body fat you just
(28:19):
burned off.
Speaker 2 (28:20):
It's like frozen shrimp instead of salmon.
Yep, you know, like shrimp, oreven cod.
It's like you know.
Shrimp and cod are likeliterally just protein, zero fat
yeah salmon's good, but it'skind of fatty especially the 95
farm.
Speaker 1 (28:32):
Nothing wrong, nothing wrong with salmon, but
no if you need to, if you haveto make a pivot.
Speaker 2 (28:38):
It's like you know if you're making a teriyaki salmon
.
I guarantee you the teriyakicod or the teriyaki shrimp
totally, are going to be prettytasty and fit the bill dude.
Speaker 1 (28:45):
It's all those little choices like that.
Speaker 2 (28:47):
There's tons of hacks , I mean, even if you like, you
know I bake chicken thighsreligiously because it's just so
fast and so easy and it's justfor me.
It's like this, this, thisroundabout wheel of fortune of
just what dry rub blend I put on, yeah, and it's basically like
is it like a taco?
Is it kind of like a Greek herbbased kind of thing, you know?
Is it like a curry?
(29:08):
Is it kind of?
You know, it's just like.
I kind of have like four Iwould say like staple flavor
profiles that are fairlydifferent from each other.
Obviously there's variationswithin you could go deeper and
get more variations, but there'slike four really distinct
flavors that I kind of movethrough, cause it's for me it's
just easy I coat the fuckingchicken thighs in the, in the
(29:29):
blend, I throw them on a pan, Icook them for 14 minutes,
they're done, they're superjuicy, they're great.
I don't have to be present and Ican just eat them up and eat
them and they're great.
And so it's just like.
You know, there's things likethat.
Even if you want to go likebrass tacks, efficiency and
simplicity, I might be eatingchicken thighs all the time and,
yeah, I take a break or I doother proteins.
(29:50):
But even if I'm eating chickenthighs all the time, at least
the flavor in my mouth is alittle different and At least
the flavor in my mouth is alittle different.
And then it's like you get alittle creative.
It's like, okay, if I'm goingto do like a taco flavored one,
then I might use those chickenthighs for tacos and a tortilla,
and if it's, you know, ateriyaki or something like that,
I might do rice or I might doif it's like a herb one, I might
do like a potato.
(30:10):
You know, it's like thesesimple choices that
fundamentally aren't anydifferent, but they're just now.
I can kind of start to createvariety that is satisfying.
Speaker 1 (30:18):
It's crazy when you get creative like that and you
just think, okay, what are mystaples, what are my, you know?
Just as simple as the things wewere just talking about just
finding the reduced fat, reducedcalorie, reduced sugar options
of your favorite things, whichare pretty much ubiquitous
Anything you like, anyubiquitous anything you like.
(30:39):
Any barbecue sauce, any sauce,any condiment, anything that you
like chips, cookies.
I guarantee you there is a lowsugar, low calorie, slash, low
fat version of that thing thattastes pretty good, yeah, and
that simple switch alone ispretty much guaranteeing that if
nothing, all else being equal,and you just make that switch
alone, you're gonna probably putyourself into a calorie deficit
.
I think the biggest issue wecan kind of end on this but like
(31:02):
the biggest issue isunintentional underreporting.
Really, really interesting uhvideo I just watched.
I'm going to make my ownversion of it here pretty soon.
But like this woman, she's likeshe goes into a clinic, she
agrees to be recorded in filmbecause they were documenting
this whole thing.
And she goes in a clinic.
She goes my.
I have a slow metabolism.
I'm only eating 1200 calories aday.
Speaker 2 (31:23):
Serious, she was dead serious.
Yeah, this is actually a personcoming in, coming in, she's
like I don't think, it's likewe're gonna record you.
Speaker 1 (31:29):
Yeah, okay, like so so what's it called double
plated water?
Double, double sided water,where they can test your
metabolism.
You drink this water and thenyou send your urine samples in
and they can actually get areally accurate oh wow, I have
no idea.
Read on your metabolism, double,double plated, I think I want
to say anywho.
So they do this body scan, kindof like a dexascan.
(31:50):
They test your blood and theygo.
Actually, ma'am, yourmetabolism is perfectly in range
of where it should be for for awoman of your age and height
and weight and everything.
So your metabolism is perfect.
Actually, she's like what?
And she probably need to losemaybe 80 pounds, let's say okay,
so she's pretty overweight inthat way.
But she's like I'm only eating1200 calories a day and I'm not
losing weight.
So I have my metabolism,hormone metabolism.
(32:12):
They're like thyroid, they'relike okay, maybe, but let's do
some tests and we'll get to thebottom of this.
Turns out metabolism just fine.
Great, that was test one, soshe was like really interesting
test two double plated waterwhere they she drinks it in
sends in urine samples and theyI don't need.
Speaker 2 (32:29):
We'll have to do some more research on this, but they
figure this is the mostaccurate way now wow that all of
all these researchers great ofdetermining how many calories
you're eating and how manycalories you're burning
interesting about thatcomparison.
Yes, gotcha, gotcha, yeah, likeyour efficiency turns out all
that stuff.
Speaker 1 (32:45):
So she sends her, she drinks the water.
She's, she's a good patient.
Uh, sends her urine samples.
In turns out she's, on average,eating 3 000 calories a day.
Wait, yeah, so she was a not acrazy person.
She's, on average, eating 3,000calories a day.
Wait what?
Yeah, so she was not a crazyperson.
She's a normal woman and shewas like a normal woman.
You know, she was like I'm onlyeating 1,200 a day.
Turns out, she was eating 3,000.
(33:05):
And this is the biggest issue,is unintentional underreporting.
Speaker 2 (33:09):
Or I mean to me that's like that's.
I mean, look, she can say shewas only eating 1200 calories.
So it's either.
I mean it's to your point.
It's either such an extremeexample of what underreporting
can be, or it's some form ofdenial, or lack of honesty.
Speaker 1 (33:26):
I have so many friends and you do too People
just who are like, they're like,they're like.
No matter what I do, I can'tlose weight, I don't even eat
anything, and it's just like youthink you're not eating or you
think you're under.
Speaker 2 (33:37):
You eat like a salad five days a week for lunch.
Right and then you know, youhave, you know.
I mean, I know, for me it's likeif I allow myself to like have
alcohol in the week, maybe it'sa drink or two, like that.
To me is like I somehow likedon't.
Like, I'm just like oh yeah,yeah, yeah, I might.
(34:01):
To me is like I somehow likedon't, like, I'm just like oh,
yeah, yeah, I might have a beer.
Oh, it's a trip wire, yeah, andthen it's, but I don't count,
like somehow my brain it doesn'tlike for it.
Speaker 1 (34:03):
It's like some like that doesn't count.
Shadow, yeah.
Liquid calories don't count,yeah, yeah, whatever.
Speaker 2 (34:07):
It's just one drink, it's just two drinks and then,
like I add up what it would befor the amount of time I'm like
oh, okay, I guess that was five,six hundred calories.
Speaker 1 (34:15):
Yeah, exactly, and it's that shit.
But you know, whatever it is afew drinks, they're folks, it's
like they're just they're justgoing through the cupboard and
just nipping on a littlechocolate, when every time they
go in the kitchen they justthrow something, you know, and
it's just like dried mango.
Yeah, it's like four or fivehundred calories later, you know
, like shit anyway.
So so flexible dieting to wrapthis up calories and protein.
Understand your calorie ceiling.
(34:36):
Don't go above it.
Understand your proteinrequirements.
Try to hit that.
Speaker 2 (34:40):
The rest is your oyster have fun, yeah, and then
mix it up still, like food canstill be enjoyable.
Speaker 1 (34:45):
Don't get too hung up on like is it the right amount
of veggies?
If you need to lose weight, youjust got to get yourself in a
calorie deficit.
That's the healthiest thing youcan do.
Enjoy the.
Enjoy the the the remainder ofyour calories after you've hit
your protein target and you know, make good food choices.
But the idea is like getcreative, take ownership over it
.
Speaker 2 (35:03):
I love the make.
Make it a hobby.
Make it a hobby, make make itlike a thing you do okay a
little effort into it.
Yeah, totally get some.
Get some spices you might havenever used.
I mean now, especially there'sso many, trader joe's has like
such a slew of spicy plants youcan make anything taste, like
anything.
Speaker 1 (35:17):
You know they have like the elote everything but
the elote.
Speaker 2 (35:19):
It's like a cheese spicy kind of corn topping.
I'll put that on the chicken.
It's so good.
Speaker 1 (35:25):
I mean, there's just so many options now and plus,
like all the pre-cooked meatsLike you can get, like all the
pre-cooked beefs.
It it's not that there's noexcuses, but I think it's just.
If you choose to take theself-accountability and
responsibility, it's a walkablepath and things can still taste
good you don't have to eat plainsteamed broccoli and white rice
(35:48):
and baked chicken breast everyday, and you might even look
forward to your meals on a fatloss phase 100% Crazy, I know
All right.
Well, there you guys go.
Episode 39, coach's Corner.
We'll see you all next.
Welcome to episode 39 of Coach's Corner.
I am your host, justinSchollard, along with my co-host
, ethan Wolfe, and we are hereto teach you guys about flexible
dieting today.
So if you don't know who we are, we are fitness coaches career
nutrition, weight loss, fitnessthe whole gamut.
We've owned gyms together.
(00:31):
We were personal trainerstogether 20 years ago.
15 years ago really Owned somegyms together.
Currently, ethan has his ownstudio in Los Angeles.
I have a business online but webasically help folks get their
nutrition and exercise andlifestyle kind of figured out.
And so we come together in thisproject Coach's Corner's
podcast to help you know, cutthrough some of the bullshit and
also just have some candidconversations around why you
(00:55):
know, around our perspective onnutrition and exercise.
To simplify it for everyone,trim the fat a little bit, no
pun intended.
So today, flexible dieting yeah, this is a good topic.
I think.
If you don't know what flexibledieting is, I think it's one of
those things where this isactually what you think you want
, whether you know it asflexible dieting or counting
(01:16):
your macros or eating anythingyou want as long as it fits into
your budget, like if you'veever heard any any version of
that.
That's essentially what we'retalking about today, and this is
basically what everybody wants.
Speaker 2 (01:28):
They want to get to this place where they enjoy
their meals, but they still canlose weight and look good yeah,
and I think any hard occlusionof any type of food group or
food item is just not going tobe sustainable forever, except
carbs, except for carbs, ofcourse.
I don't ever eat carbs andanimal protein.
You know, if you're neverallowed to eat a cookie again
(01:48):
and that's like your favoritefood in the world and this you
know it.
You know, fundamentally, thelong term is important and I
think if you don't ever have toactually eliminate anything with
a hard line.
I think that's going to be amore sustainable approach and I
think short-term hard lineapproaches might work and that's
okay.
And even if it is just ashort-term use of it, that's
(02:09):
fine.
It's a good tool but I thinkfor the long haul, understanding
how you can kind of dance thedance and still kind of live
your life in a enjoyable way,yeah, I mean like rigid, is
doomed to break you.
Speaker 1 (02:24):
You know, typically things in nature that are very
rigid snap where things are alittle bit more flexible tend to
endure the inevitable ebbs andflows, like the bamboo, yes,
grasshopper.
So when it comes to nutrition,you know, fundamentally this is
like the big takeaway, this isthe big concept that if everyone
could just grasp this conceptand then sort of backfill food
(02:49):
choices to their preference, isthat you have to just understand
how many calories does yourbody burn off on average?
Yeah, right, when you look atthat triangle, sort of pyramid
of calorie expenditure, so youknow the nerds say tde, the
total daily energy expenditure.
(03:09):
That's just a fancy way of ofgraphing and how many calories
you burn, and then what part ofyour day burns what amount of
calories, and so you know basemetabolic rate is most of it.
And then you have likenon-exercise activity, which is
like what we're doing right now,like sitting up straight and
moving our arms and talking,washing the dishes.
(03:30):
And then you have like um,thermogenesis of the actual food
you eat.
And then the very, very tippytop is exercise five to ten
percent, depending on the person, the most time I mean that's
and so you can just understandthis concept.
It's like okay, there is aaggregate of calories that my
body burns through, metabolizesthrough over the course of a
(03:50):
24-hour period just to stayalive.
Despite how many calories youthink you burn in a workout, it
doesn't matter in the bigpicture, like, oh, I burned 500
calories, like you're missingthe point.
So if we can just understandthat, like hey, get a grip on
where your maintenance level isLike for most humans it's
between 2,000 and 2,500, give ortake.
(04:11):
And then from there you eitherdecide okay, I'm going to go
into a calorie deficit so that Ican burn fat, or I'm just going
to hang out at maintenancebecause I like where I'm at, or
I'm going to go into a littlebit of a calorie surplus, maybe,
like you know, a 10 percentswing in their direction,
depending on what your goal isfor that phase of your life.
And then from there it's likeokay, I understand now, like I,
to maintain this body size, it'sabout 2500 calories a day.
(04:33):
Let's just say great, right now, the world is your oyster, you
can eat anything you want, butjust be accurate, right, which
is the hardest part, you knowand be consistent.
But that's it.
Speaker 2 (04:45):
That's, that's flexible dieting it's like it is
as simple as that.
Speaker 1 (04:49):
It's kind of crazy you just got to understand how
many calories your body burns,and then you get to backfill all
of your favorite food choicesup to that point.
Now there's some caveats, ofcourse right never isn't like
ethan said, if you like cookies,maybe a little too much, and
all of a sudden you know eachcookie is 500 calories, you know
(05:11):
you have three.
You're like crap.
I only have a thousand left toeat, like you know, healthy food
whole day's worth of.
Speaker 2 (05:19):
Yeah, like that's gonna be a very miserable day.
Speaker 1 (05:21):
Yeah, you know.
So you have to kind of be smarton how you allocate these
calories.
Speaker 2 (05:25):
But fundamentally you could hypothetically just eat
your calories and cookies andtreats and still probably
maintain your body weight, ifthat's what you want 100, and
that's the options of finding acookie, or eating half a cookie,
or finding a cookie that hasless calories, or making your
own cookies out of differentingredients.
But I also think, think there'sa degree of just some form of
(05:47):
personal responsibility, even ifyou choose to like throw it all
out the window.
Because I think so, there'ssuch a like oh, I'm gaining
weight, I don't know what ittakes or what, this or that and
this diet and that diet.
And I think, if you can justunderstand the simple situation
of why you might lose or gainweight, and even if you choose
to ignore it, at least own andunderstand that choice.
(06:10):
I think you know, because it'slike you know, people have free
will, they can do whatever theywant.
But I think a lot of times kindof just like oh well, I don't
know why, or I don't know whatdecisions are doing what, and I
think for me it's like, even ifpeople understand situation and
then at least choose to ignoreit but own, the fact that
they're not choosing toparticipate is at least more
empowering than just like beingnaive or oblivious, or just
(06:33):
going on the rabbit hole,thinking that you have a hormone
issue or that you have a lowmetabolism Right.
Or yeah, or that you know youneed to work out.
I mean, there's so many thingsthat spiral out from just not
understanding and or owningwhere your relationship is to
that caveat.
It's like it is as simple asthat.
Pick your poison, but justdon't like.
(06:53):
Don't like, educate yourselfand then whatever you want to do
with it, that's fine.
But don't like pull a sheetover your head and just be like,
oh, yep, x, y.
Speaker 1 (07:02):
Z.
Speaker 2 (07:03):
Something's wrong with me, or diets don't work for
me, or like I, like I have togo on a home growth every
quarter in order to lose weight,and it's just like, do like
have a colonoscopy, or colonic,that's what they're called.
Speaker 1 (07:15):
They like, I had a guy and he's a smart.
He was a smart guy and then hewould be like, um, you know, I
just gotta hit the reset buttonget that colonic.
I'm like, oh bro, I mean,that's the thing.
It's like button get thatcolonic.
I'm like, oh bro, I mean,that's the thing.
Speaker 2 (07:26):
Whether a colonic is good for you or not, if you're
going to start to relate it toweight loss.
Speaker 1 (07:31):
The human body doesn't have a reset button.
Man.
Speaker 2 (07:33):
It's got a reset button.
You're going to halt everyprocess.
Speaker 1 (07:38):
It's just a cause and effect of a million choices
that I've led to where you areright now.
There's not a button you hit tojust like unplug it for 10
seconds, then plug it back in,clear out the the browser
history, you know.
But, um, okay, so that's likethe big picture on.
Really, you know we might haveoversimplified it, but
(08:00):
fundamentally I mean likethey're we're not the first
people to say this like forcertainly like if you just
wanted to not look count macrosor anything like that, or not
have to like eat healthy food,you could hypothetically just
eat your mat, your maintenance,calories and whatever the fuck
you wanted and still maintainyour body.
But there are some, you knowrecommended, you know calorie,
(08:22):
protein, food choice, you knowthings set.
And this is where I think now totake a one step further, to
like be a nutrition coach.
Now it's like okay, weunderstand that unless you're a
professional bodybuilder and youhave to walk on stage at five
percent body fat, then you knowwhat we want to probably just
have like ground turkey andwhite rice and broccoli, you
(08:43):
know, because we don't wantsodium issues, we don't want
like any like chemical reactionsin your body from, like
preservatives or whatever so,but but then the problem is that
people see that and they go, oh, that's what it takes to be fit
, and it's like that's a way,but like you could have, you
know, um, sugar-free sodasinstead of sugar sodas.
And there are ways to like giveyourself the satisfaction of a
(09:06):
treat that you like without thecalorie ramifications of it.
But you know.
So now to take it one stepfurther, it's like okay, so
we're going to create this likehypothetical flexible meal plan.
Right, we understand now thatit is a calorie game that we're
chasing.
We have to understand thatfirst, which you can just google
how many calories my body,turned off like Google Gemini AI
, will just tell you.
It's not that complicated, butnow it's like okay, what I would
(09:29):
suggest, then, is, of thecalorie that we need you to hit,
we need to comprise those ofcertain food items, just so
we're not just like not eatingfiber or protein.
Speaker 2 (09:41):
Right, I mean, I think there is, because you, you
know, I think it's theunderstanding of, like, healthy
food options versus what you'reeating in order for body
composition.
Yeah, because you can eatsnickers bars in a certain
quantity and still lose weight.
But I also there are vitamins,minerals, fibers, your gut biome
(10:02):
yeah, a slew of things thatcome from eating enough protein
or not eating.
So you know, there definitelyis food choice matters.
Yeah, food choice absolutelymatters.
So it's not to say that foodchoice doesn't matter.
Speaker 1 (10:12):
It's just more that, like, eating a snickers won't
necessarily like make you gainweight, inherently in that
belief yeah, there's nothinglike yeah, right, it's not going
to give you cancer and make youobese because you had a
snickers bar.
Speaker 2 (10:23):
Yeah, and, but at the same time like never eating a
snickers bar would probably be abetter choice for just overall
health, right?
Sure you know, yeah, but that'sthat's.
That's the here.
Speaker 1 (10:30):
They're there and but that's the balance, because
it's like but then if you dothat, but then you have to quit
because it's not sustainable,then what good was abstaining at
?
Speaker 2 (10:38):
you know that's you know somebody and that's the
thing some people might.
But so food choice definitelymatters and I think you know the
health that comes from having abalanced diet is undeniable,
right.
So it's like people often willtalk to me about, like the
protein requirements from, like,the USDA government food
pyramid organization, which isall bullshit, and it's like 40
(11:00):
grams a day, right, and they'rejust like, oh well, like, why do
I need to eat like a gram perpound or 0.75 grams per pound?
right so much protein, like Idon't get it and like I think
it's like what you have tounderstand about that minimum
requirement is that is literallythe bare bones minimum to like
not have disease and yeah awayand degrade.
So it's like no doubt a personcould, scraping by, survive on
(11:24):
50 grams of protein a day.
They're not going to like witheraway and just like actually
just die of diseases and otherthings.
You know it's just not going tohappen.
But to live optimally, yeah, tomaintain lean mass, which we've
talked about a thousand times.
Speaker 1 (11:38):
There's the minimum requirement and then there's the
optimal amount.
Speaker 2 (11:42):
Yeah, and so I think, and even if you want to like
shoot somewhere in the middle,it's just understanding that
there is value to thenstructuring your caloric
allotment in a certain way Right, so that you can live optimally
, basically.
Speaker 1 (11:56):
So it's like yeah, and so you know what I would say
then is okay, let's do this, weneed you to stay at.
Let's say, your maintenance is2500, but we want to lose body
fat, so we're going to pull youdown to 2000.
Okay, so now we'retheoretically in a, in a 500
calorie deficit, assuming you'reaccurate on your measurements.
And now, of that 2000 calories,well, we don't want to lose any
(12:19):
muscle as we die.
Because I'll tell you what ifyou're not eating protein,
you're not exercising.
Your body is going to lose justas much muscle as it does fat.
Which is what's happening withpeople who take semaglutides is
that there's no appetite, sotheir protein levels are low
because they're not eatinganything and they're not
training, because they probablyhadn't ever trained before that,
or at least not often, and so.
(12:40):
But the same can happen,whether you're on a semaglutide
or not, if you're not payingattention to food choice.
And so, of the 2,000 calories,let's say you're a 150-pound
person, so we need you to eatroughly, give or take, and I
always go a little bit higherwhen you're in a deficit.
I always like to have protein alittle bit higher, just because
you want an abundance of aminoacids.
So your body has everything itneeds to maintain that muscle.
(13:02):
Has everything it needs tomaintain that muscle.
So let's just say, back to thenapkin math you're 150 pounds.
You're going to want to eatabout 150 grams of protein a day
.
Protein is four calories pergram.
So 150 times four is 600calories.
So of your 2,600 of that isalready allocated towards
protein.
Okay, so now we have 1,400 left.
Yeah, okay, great.
So now what we know is that ifyou're a 150 pound person,
(13:25):
typically we like to stay aroundyou know 0.3 to 0.5 grams of
fat per pound.
Um, so if you're 150 pounds,let's just go in the middle
somewhere.
Let's just say we want 50 gramsof fat a day.
Okay, so we now.
Fat is nine calories per gram.
So 50 times nine is 400 andsomething 450,.
(13:45):
I think, 450, thank you.
So now we have the 600 fromprotein, we have the 450.
Speaker 2 (13:50):
Don't hold me to it.
Speaker 1 (13:51):
Yeah, yeah, we have the 450 from fat, and so that's
you know, that's I call it abouta thousand calories.
That's half of your day now,and then.
So, basically, now we gotta getour carbohydrates in and you
know, make sure you're gettingyour fruits and veggies and
everything like that.
And so that's kind of like yourwiggle room now where you can
(14:13):
kind of have some fun and youknow if you want the ice cream
or you want the you know cookieor like whatever the case might
be.
That's like your cushion now toincorporate some indulgences
while still taking care of someof your bigger ticket items,
like making sure you're not, youknow, undercutting your protein
and all that good stuff.
And so I always look at like ofyour calories probably the
(14:36):
easiest way to look at it isthis way Just of your calories,
80% of them need to be just goodchoices, Like quality proteins,
fruits and veggies, complexcarbohydrates, and then 20% can
be like, okay, fine, Likewhatever you want to have a bowl
of ice cream at the end of thenight, you can make it fit, Like
that's the idea.
It's like that's flexibledieting.
(14:57):
It's like, okay, I just got tomake sure I hit my protein
targets and don't blow past mycalorie ceilings.
Yes, get my fruits and veggiesin, but after that there's
wiggle room now where I can havepizza, I can have a glass of
wine.
I can kind of build all theseindulgences into my day, but to
gamify it, it's like how do I dothat in a way where I stay
under my ceiling but I still getto incorporate whatever I want
(15:20):
in, because that'ssustainability?
Speaker 2 (15:23):
Right, and I think because it's so often it's
things like alcohol or dessertsor cheese or carbs, whatever is
just the mentality is like oh, Ijust can't eat those if I'm on
the path of trying to lose body.
Speaker 1 (15:36):
Right, it's just because that's bad and this is
good, and so I got to not eatthe bad, exactly.
Speaker 2 (15:41):
The whole binary situation Right and so, and and
and.
Here's the thing is like Ithink you know something we were
talking about before is thatit's there is a level of
involvement that is more complexthan other options that might
be effective even for a shortterm, and I think this is where
most people shy away from thispath, and I understand Like I
(16:01):
get it.
Like sometimes it's a pain inthe ass to have to measure
everything, but fundamentallyit's like if you want to have
your cake and eat it too, thenyou got to step up to what it
takes to do that, then you gotto step up to what it takes to
do that, and so, like,intermittent fasting, as we were
talking about before, works fora lot of people, because it's a
hard line of this is, this iswhen you can and cannot eat, and
even if you're hungry or youwant it, it's just a very stark
(16:25):
line in the sand that you cannotcross, and so it's like okay, I
can honor that, howeversustainable it may or may not be
for certain individuals.
It's just there's nodecision-making, it's simple, it
is black and white.
I can eat, technically most ofthe time whatever, and then I
can't eat out of this window,whereas here you now have to
kind of get a little intricate.
You got to kind of like weaveyour fingers together with it of
, okay, well, I have to measure,or in some capacity whether
(16:48):
it's with my fists and hands orwith the scale every grain of
rice.
Yeah, in some capacity.
Now you have to measure so thatyou know what your numbers are.
You have to participate and yougot to kind of budget and do
that whole game.
So there's like a heightenedlevel of interaction and
responsibility.
But that is also what gives youthe ability to lose 100 pounds
over multi-year journey if youneed to.
(17:11):
It's worth.
Speaker 1 (17:12):
It's a worthy trade-off.
Speaker 2 (17:13):
Yeah, exactly, while still being like I had that
client who lost 70 pounds a lot,you know in this year and was
eating snickers and cookiesduring this journey.
Flexible dieting yeah, it'sflexible dieting and like that
was his vice, like he needed,like that was his old ways and
eventually he started to switchit out more and more.
But like he, you know, firstthing was like right, I used to
drink sodas and all that.
(17:34):
Just cut all that out.
Very easy first step.
But then it was like he, thatsweet tooth and that part of him
, whatever the reason, why wassomething that he couldn't let
go?
And if he had to let it go, thenit wasn't going to work Right
and so, fundamentally based onthat relationship to the
situation, if there wasn't theopportunity for flexible dieting
, then he would have never lost.
Speaker 1 (17:55):
Yeah, like imagine if he would have came to you and
you would have been not theperson you are and you would
have been like all right man,you know, no eating past 7 PM.
Speaker 2 (18:05):
No refined sugar.
Speaker 1 (18:06):
No refined sugar, nothing fried, no dairy, no
alcohol.
It's like, does that work?
Speaker 2 (18:15):
uh, no, alcohol it's like.
Does that work sure?
Speaker 1 (18:16):
that'll work very well.
You'll get.
You'll get the time.
Yeah, you can do it.
You'll be fucking miserable andyou're going to quit.
You're gonna quit.
You just can't do that like noone can, fucking do that like
it's just not realistic,especially when you look at
somebody who has to lose 70pounds yes, like that would be
the exact opposite of thelifestyle that you have been
living and it's just, it soundsheroic but it's like it's that.
(18:37):
That's like something out of afucking like bullshit tiktok
montage, but it's like notactually what happens in real
life.
What happens in real life isyou go, a good coach is like
great dude.
So listen, would it be betterfor you to eat like a good meal
of, you know, chicken, rice andveggie for 300 calories?
Yeah, but you know if that 300calorie snicker bar means that
(19:01):
you can keep showing up and feelas though you have some sort of
like control over this and itdoesn't just feel like this
empty path you're walkingindefinitely, but there's like,
oh, this is a trade-off that I'mwilling to make, Because it
hurts to carry this extra weightaround and it hurts to have to
(19:22):
give up these foods.
But if I can a little bit ofoverlap, you know what I can
live with that.
I can live with that.
Speaker 2 (19:29):
I think I mean, you know, and here's the thing, in a
lot of ways I think we'rereferring to the optimal
expression of this situation ofeating proper servings of fruits
and vegetables and fat intaketo this degree, and this, that
and the other, and this, thatand the other, and I think
that's all what we should aimfor.
No-transcript.
(20:21):
Had a high enough proteincontent, the fat wasn't too
crazy, and so it's like.
On one hand, is like that, like, did I want him to eat these
particular chicken strips,breaded chicken strips from
Whole Foods five days a week fordinner?
No, that's not what I wouldwant him to do.
But at the same time, he soughta better choice than maybe like
(20:42):
a Vons or a regular grocerystore chicken strip in the
freezer.
That would have been-.
Speaker 1 (20:47):
Or fast food, chicken strips or fast food yeah, that
would have been heavily breadedand deep fried and have way high
oil content.
Speaker 2 (20:52):
So he did his homework, he found a middle
ground, yep, and he chosesomething that still allowed him
to lose the weight and continueon with the process, and
whether or not there would havebeen higher health benefits for
making better food choices, likefruits and vegetables and whole
foods and whatever you want tosay during it, the bottom line
is that he lost the weight andthe benefit to his health is
going to far outweigh him.
(21:13):
Eating this particular chickenstrip and it's like that to me,
was food freedom, and he wouldlike phase in and out, like he
would do, like chicken breasttandoori from this one takeout
restaurant, which is, like youknow, just like a baked chicken
breast, and make these wraps outof it, and like that was his go
to for like a chunk of time.
And he did his homework and heput the time and effort in his
homework and he put the time andeffort in, but it was still the
(21:34):
freedom of choice to be like.
Speaker 1 (21:35):
This is the thing right now for me that I can
choose every day.
Fuck, yeah, and that's such animportant point that you just
brought up.
It's like people get so caughtup in the weeds of like, but is
this choice?
But in this choice it was likeyou get you're missing the
forest or the trees.
Nothing is more important toyour health than losing that 50
pounds, and so if, if, like,whatever trade-offs we can make,
I don't care what preservativesare in there, I don't care what
(21:57):
the ingredients are Like.
First and foremost, we got totriage this, get your calories
down, lose that fat, and then wecan go back later and create
efficiencies.
Yeah, 100%, but like we justgot to bring the volume of your
body down so you're not like atmetabolic disease risk levels
anymore, and then we can go backin there.
Now, once this is more of anidentity and a lifestyle that
(22:17):
you possess.
Cool, let's start adding insome more veg, some more fruit,
crowding out some of the moreprocessed stuff.
But if the processed stuff iswhat we need to do in the
beginning, to just get your headaround it and not feel like
it's this like zero to tenswitch but it's just like a zero
to one or zero to twotransition.
We're like this is this is atrade-off, okay, I can do this
(22:40):
and then another.
You know thing to that point islike there are so many
interesting alternatives now,like the like dude I I got these
quest chips.
Speaker 2 (22:49):
They're, they're way crisps yeah, he's, he's all
about dude.
20 grams of protein like thetortilla chips.
They taste like doritos.
They're they're way crisps.
Yeah, he's, he's all about dude.
20 grams of protein like thetortilla.
They taste like doritos.
They're delicious.
He is obsessed with those 20grams of protein.
Speaker 1 (22:59):
It's a bag of chips it's so good yeah it's so good.
You know like.
There's just little hacks youcan do.
You're like, you know what like.
If you want to just like cracka fucking diet coke and grab a
bag of quest protein chips andyou're just chilling at home
like this would.
And grab a bag of quest proteinchips and you're just chilling
at home like this would havebeen a bag of doritos and a full
sugar coke a year ago, but nowit's 20 grams of protein and
(23:21):
sugar-free coke.
Is it the healthiest thing inthe world?
Of course not, but it's like.
But, dude, that's a.
That's an amazing trade-off.
Yeah, that is going to changethe trajectory of your body
composition, your weight loss,and while doing that, while in
the process of it, you'reenjoying it.
Yeah, 100%.
Speaker 2 (23:40):
It's good, and I think you know so.
To the title of the episodeabout being a foodie, I mean, I
think right now, especially withthe internet and all the
creative individuals out there,there's so many options for
getting enough of what you'relooking for, to be satisfied and
not deviate, without having togo all the way in right and so
like it's like some of some ofthese like specialty items, like
(24:00):
the quest chips, like they canbe expensive.
Some like there's these eggwraps that whole food sells and
they're amazing.
They're like zero.
They're just basically like eggwhite and they're just like
fluffy little wrap.
They have almost no flavor.
On the plane, they have allthese different flavors and so
it's like you can use them for ataco.
There's like, however, manygrams of protein in them.
They're awesome, but they'redefinitely expensive.
Like I look at them and I'mlike okay, like you're
(24:21):
definitely paying for thisnovelty of an item and so you
know, to be fair to the widerange of individuals, out there
and wide range of upper middleclass people you know, but so,
but there are so many creativerecipes too, like I was just
looking at this recipe for likethis cheesecake that was made
out of like cottage cheese andlike eggs and a couple other
ingredients.
(24:41):
That was basically it's likevery high protein comparatively
to a normal cheesecake, very lowcalorie option, that you know
I'm looking at this recipe.
And now, obviously, if you hadlike a cream cheese based
cheesecake, factory cheesecakenext to this, would it taste as
good as the Cheesecake Factory?
No, but would it be satisfyingenough if you really wanted some
cheesecake?
And that's the takeaway.
(25:02):
You know, absolutely, and Ithink there's just so many ways
to tinker and fiddle and youknow, prior to the internet, you
might have to be creative,especially if you didn't cook,
but now there's just likethousands of people that are
like people that are like thissubstitution here's this way use
greek yogurt instead of heavycream.
Do this, like you know.
And there's like little hackslike get some like bone broth or
make bone broth.
(25:22):
You know like, if you don'twant to buy it, it's too
expensive, okay, get like cheaprotisserie chickens from your
supermarket, eat them, save thebones, boil it in a pot.
You don't even need a fuckingslow cooker.
You know like, I have a likeBrian does that.
He doesn't, he doesn't, him andhis girl.
They just boil the bones in apot, like they don't even use a
slow cooker because they justeat rotisserie chickens all the
time, because it's easy and fast, and you know so.
It's like, whatever the angleis, it's like there's always
(25:55):
options.
Speaker 1 (25:55):
And then if you're making a soup or there's so many
hacks and it's like and I thinkthat like if you can have
ownership over this, becausebecause this is like one of the
issues it's like when you're,when you're at that place where
you know you want variety inyour life, but you've associated
variety with, like takeout orordering in or or, just like you
(26:15):
know, frozen dinners, whateverwhich aren't necessarily the
worst thing, but like that'syour idea of variety, but it's
like.
But you also know, like if Iwould eat healthy, if, if, if it
was good.
But there is a way and I thinkthat you're like, what you're
getting out here is like, ifyou're willing to just like,
think of it as like a fun hobby.
Speaker 2 (26:35):
Right when it's like like like I make this.
Speaker 1 (26:39):
This, like you know, high protein like cheesecake
quote unquote has nothing to dowith cheese, but it's it's 0%
Greek yogurt.
It's a scoop of vanilla protein.
I use the plant-based onebecause it has a nice little.
It has a little bit more oflike a good texture for
cheesecake.
It has a little bit more of agood texture for cheesecake.
Crumble up two Oreo thins andthen I'll take some low-fat
(27:02):
whipped cream over the top.
It tastes so good.
Do you just blend it?
Yeah, exactly.
Speaker 2 (27:07):
Stir it all up, mix it up, mix the Oreos in there,
just eat it as is, and then boomput some low-calorie whipped
cream.
Speaker 1 (27:14):
The whole thing is 300 calories.
It's got 30 grams of protein.
That and boom put somelow-calorie cream.
Speaker 2 (27:17):
The whole thing is 300 calories.
It's got 30 grams of protein.
That's huge and it's awesome.
Yeah, it tastes great, right,and there's just little hacks,
except for the Oreos.
It sounds awesome, yeah, buttheir Oreo thins are 35 calories
each.
That's the trick, but that'sthe thing, right?
So Oreos aren't excluded.
Yeah it's like Oreo thillasinstead of regular ones.
(27:38):
It's it's it's zero fat yogurtinstead of full fat.
Speaker 1 (27:39):
It's like all these sour creams, low fat sour cream,
I mean like like low fat mayoinstead of whole mayo, like all
these things can seem sonegligible and then you add them
all up over the course of dayand oh, there's your deficit.
Yeah, that was 350 calories.
400 calories like that you justshaved off by going low fat or
no fat options or just finding,like dave's killer bread,
instead of a full slice, get thethin slice.
(27:59):
So instead of 140 calories perslice, it's 70.
So you're just saving you're.
You're shaving off 70 calories.
So that's 140 calories just bymaking that choice alone in a
sandwich.
You times that by three or fourdifferent choices throughout
the day, and there's your fouror five hundred calorie deficit.
Times um 30 days, that's fivepounds of body fat you just
(28:19):
burned off.
Speaker 2 (28:20):
It's like frozen shrimp instead of salmon.
Yep, you know, like shrimp, oreven cod.
It's like you know.
Shrimp and cod are likeliterally just protein, zero fat
yeah salmon's good, but it'skind of fatty especially the 95
farm.
Speaker 1 (28:32):
Nothing wrong, nothing wrong with salmon, but
no if you need to, if you haveto make a pivot.
Speaker 2 (28:38):
It's like you know if you're making a teriyaki salmon
.
I guarantee you the teriyakicod or the teriyaki shrimp
totally, are going to be prettytasty and fit the bill dude.
Speaker 1 (28:45):
It's all those little choices like that.
Speaker 2 (28:47):
There's tons of hacks , I mean, even if you like, you
know I bake chicken thighsreligiously because it's just so
fast and so easy and it's justfor me.
It's like this, this, thisroundabout wheel of fortune of
just what dry rub blend I put on, yeah, and it's basically like
is it like a taco?
Is it kind of like a Greek herbbased kind of thing, you know?
Is it like a curry?
(29:08):
Is it kind of?
You know, it's just like.
I kind of have like four Iwould say like staple flavor
profiles that are fairlydifferent from each other.
Obviously there's variationswithin you could go deeper and
get more variations, but there'slike four really distinct
flavors that I kind of movethrough, cause it's for me it's
just easy I coat the fuckingchicken thighs in the, in the
(29:29):
blend, I throw them on a pan, Icook them for 14 minutes,
they're done, they're superjuicy, they're great.
I don't have to be present and Ican just eat them up and eat
them and they're great.
And so it's just like.
You know, there's things likethat.
Even if you want to go likebrass tacks, efficiency and
simplicity, I might be eatingchicken thighs all the time and,
yeah, I take a break or I doother proteins.
(29:50):
But even if I'm eating chickenthighs all the time, at least
the flavor in my mouth is alittle different and At least
the flavor in my mouth is alittle different.
And then it's like you get alittle creative.
It's like, okay, if I'm goingto do like a taco flavored one,
then I might use those chickenthighs for tacos and a tortilla,
and if it's, you know, ateriyaki or something like that,
I might do rice or I might doif it's like a herb one, I might
do like a potato.
(30:10):
You know, it's like thesesimple choices that
fundamentally aren't anydifferent, but they're just now.
I can kind of start to createvariety that is satisfying.
Speaker 1 (30:18):
It's crazy when you get creative like that and you
just think, okay, what are mystaples, what are my, you know?
Just as simple as the things wewere just talking about just
finding the reduced fat, reducedcalorie, reduced sugar options
of your favorite things, whichare pretty much ubiquitous
Anything you like, anyubiquitous anything you like.
(30:39):
Any barbecue sauce, any sauce,any condiment, anything that you
like chips, cookies.
I guarantee you there is a lowsugar, low calorie, slash, low
fat version of that thing thattastes pretty good, yeah, and
that simple switch alone ispretty much guaranteeing that if
nothing, all else being equal,and you just make that switch
alone, you're gonna probably putyourself into a calorie deficit
.
I think the biggest issue wecan kind of end on this but like
(31:02):
the biggest issue isunintentional underreporting.
Really, really interesting uhvideo I just watched.
I'm going to make my ownversion of it here pretty soon.
But like this woman, she's likeshe goes into a clinic, she
agrees to be recorded in filmbecause they were documenting
this whole thing.
And she goes in a clinic.
She goes my.
I have a slow metabolism.
I'm only eating 1200 calories aday.
Speaker 2 (31:23):
Serious, she was dead serious.
Yeah, this is actually a personcoming in, coming in, she's
like I don't think, it's likewe're gonna record you.
Speaker 1 (31:29):
Yeah, okay, like so so what's it called double
plated water?
Double, double sided water,where they can test your
metabolism.
You drink this water and thenyou send your urine samples in
and they can actually get areally accurate oh wow, I have
no idea.
Read on your metabolism, double,double plated, I think I want
to say anywho.
So they do this body scan, kindof like a dexascan.
(31:50):
They test your blood and theygo.
Actually, ma'am, yourmetabolism is perfectly in range
of where it should be for for awoman of your age and height
and weight and everything.
So your metabolism is perfect.
Actually, she's like what?
And she probably need to losemaybe 80 pounds, let's say okay,
so she's pretty overweight inthat way.
But she's like I'm only eating1200 calories a day and I'm not
losing weight.
So I have my metabolism,hormone metabolism.
(32:12):
They're like thyroid, they'relike okay, maybe, but let's do
some tests and we'll get to thebottom of this.
Turns out metabolism just fine.
Great, that was test one, soshe was like really interesting
test two double plated waterwhere they she drinks it in
sends in urine samples and theyI don't need.
Speaker 2 (32:29):
We'll have to do some more research on this, but they
figure this is the mostaccurate way now wow that all of
all these researchers great ofdetermining how many calories
you're eating and how manycalories you're burning
interesting about thatcomparison.
Yes, gotcha, gotcha, yeah, likeyour efficiency turns out all
that stuff.
Speaker 1 (32:45):
So she sends her, she drinks the water.
She's, she's a good patient.
Uh, sends her urine samples.
In turns out she's, on average,eating 3 000 calories a day.
Wait, yeah, so she was a not acrazy person.
She's, on average, eating 3,000calories a day.
Wait what?
Yeah, so she was not a crazyperson.
She's a normal woman and shewas like a normal woman.
You know, she was like I'm onlyeating 1,200 a day.
Turns out, she was eating 3,000.
(33:05):
And this is the biggest issue,is unintentional underreporting.
Speaker 2 (33:09):
Or I mean to me that's like that's.
I mean, look, she can say shewas only eating 1200 calories.
So it's either.
I mean it's to your point.
It's either such an extremeexample of what underreporting
can be, or it's some form ofdenial, or lack of honesty.
Speaker 1 (33:26):
I have so many friends and you do too People
just who are like, they're like,they're like.
No matter what I do, I can'tlose weight, I don't even eat
anything, and it's just like youthink you're not eating or you
think you're under.
Speaker 2 (33:37):
You eat like a salad five days a week for lunch.
Right and then you know, youhave, you know.
I mean, I know, for me it's likeif I allow myself to like have
alcohol in the week, maybe it'sa drink or two, like that.
To me is like I somehow likedon't.
Like, I'm just like oh yeah,yeah, yeah, I might.
(34:01):
To me is like I somehow likedon't, like, I'm just like oh,
yeah, yeah, I might have a beer.
Oh, it's a trip wire, yeah, andthen it's, but I don't count,
like somehow my brain it doesn'tlike for it.
Speaker 1 (34:03):
It's like some like that doesn't count.
Shadow, yeah.
Liquid calories don't count,yeah, yeah, whatever.
Speaker 2 (34:07):
It's just one drink, it's just two drinks and then,
like I add up what it would befor the amount of time I'm like
oh, okay, I guess that was five,six hundred calories.
Speaker 1 (34:15):
Yeah, exactly, and it's that shit.
But you know, whatever it is afew drinks, they're folks, it's
like they're just they're justgoing through the cupboard and
just nipping on a littlechocolate, when every time they
go in the kitchen they justthrow something, you know, and
it's just like dried mango.
Yeah, it's like four or fivehundred calories later, you know
, like shit anyway.
So so flexible dieting to wrapthis up calories and protein.
Understand your calorie ceiling.
(34:36):
Don't go above it.
Understand your proteinrequirements.
Try to hit that.
Speaker 2 (34:40):
The rest is your oyster have fun, yeah, and then
mix it up still, like food canstill be enjoyable.
Speaker 1 (34:45):
Don't get too hung up on like is it the right amount
of veggies?
If you need to lose weight, youjust got to get yourself in a
calorie deficit.
That's the healthiest thing youcan do.
Enjoy the.
Enjoy the the the remainder ofyour calories after you've hit
your protein target and you know, make good food choices.
But the idea is like getcreative, take ownership over it
.
Speaker 2 (35:03):
I love the make.
Make it a hobby.
Make it a hobby, make make itlike a thing you do okay a
little effort into it.
Yeah, totally get some.
Get some spices you might havenever used.
I mean now, especially there'sso many, trader joe's has like
such a slew of spicy plants youcan make anything taste, like
anything.
Speaker 1 (35:17):
You know they have like the elote everything but
the elote.
Speaker 2 (35:19):
It's like a cheese spicy kind of corn topping.
I'll put that on the chicken.
It's so good.
Speaker 1 (35:25):
I mean, there's just so many options now and plus,
like all the pre-cooked meatsLike you can get, like all the
pre-cooked beefs.
It it's not that there's noexcuses, but I think it's just.
If you choose to take theself-accountability and
responsibility, it's a walkablepath and things can still taste
good you don't have to eat plainsteamed broccoli and white rice
(35:48):
and baked chicken breast everyday, and you might even look
forward to your meals on a fatloss phase 100% Crazy, I know
All right.
Well, there you guys go.
Episode 39, coach's Corner.
We'll see you all next.
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