October 9, 2024 • 44 mins
In this interview, Brooks and I dive into what it truly takes to live a healthy life in the most sustainable way possible.
We discuss many of the mistakes we made and many that you may be making now that are stopping you from losing weight and keeping it off.
We also touch on many of the lesser known aspects of health and fitness that are likely the reason you can’t achieve sustainable results…
And I know FOR A FACT, you will receive a ton of value from this exclusive episode so find a quiet place, take notes, and enjoy🙏🏼
ALSO:
You can find Brooks on Instagram here:
https://www.instagram.com/thebrookscoleman
You can find Brooks’ FREE “Stop Dieting. Start Living.” Skool community here:
https://www.skool.com/datafit/about
In This Video We Cover:
00:00 Intro: Brooke Coleman
06:25 How to find trustworthy sources
15:38 The Role of Behavior Change in Fitness
19:03 The Benefits of Tracking Calories
21:26 Principles of Sustainable Health
23:19 Shifting Focus: From Body Weight to Body Composition
26:10 Navigating Challenges and Building Resilience
29:28 Prerequisites for Fat Loss
32:32 Aligning Goals with Values
35:57 Embracing Long-Term Habits
40:29 The Foundation for Health and Quality of Life
🛑👉🏼SUBSCRIBE FOR MORE👈🏼 🛑
P.S. If you’d like my help with mapping out your path to success on your fitness journey, click here to book a FREE strategy session 1-on-1 with me:
https://calendly.com/tntcoaching/strategysession
FOLLOW ME ON INSTAGRAM:
https://www.instagram.com/ty.lerstuder
Also, if you’d like to see what others say about working with us check us out on Yelp:
https://yelp.to/wcgcPgoMRg
Lastly, to find out more about TNT coaching, what we offer, and how we can help, check out our website:
https://betaughtnottold.com
BONUS - CHECK OUT OUR FREE GUIDES:
https://betaughtnottold.com/free-guides
Hope you found this helpful!
Much love,
Coach Tyler🤍
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
Welcome back to the Taught Not Told podcast.
(00:02):
I'm your host, tyler Suter, andtoday I have a very special
guest, my friend Brooks Coleman,and I'm super excited because
this is one of the most organicand amazing conversations I've
had in quite some time now.
The other day I was onInstagram I actually don't know
exactly how I found him, cameacross a profile, an ad or
something.
I saw some really good content,started scrolling through and I
(00:24):
was like this him came across aprofile, an ad or something.
I saw some really good content,started scrolling through and I
was like this guy's got somegreat content.
Just popped a little comment onhis, on his page, and I was
just like man, you have somegreat content, thanks for
sharing, sure enough.
I actually didn't expect this,but I got a message back from
him.
We started a conversation,started sending some voice
messages and I was like this guyknows his shit one and is in it
for the right reasons and he'shelping change hundreds of lives
, from my perspective of what Isee.
(00:45):
And so, that being said, Iwanted to introduce Brooks and,
man, I would love for you totell us a little bit about
yourself and what kind of gotyou into coaching.
Speaker 2 (00:53):
Yeah, man, I really appreciate you having me Glad
you reached out too, becausethat was a great conversation
and lots of social media can besurface level, so that was great
, refreshing for sure.
But yeah, a little bit about me.
Grew up kind of found the gymlike end of middle school, was
going into high school, actuallyhad delayed puberty, so started
(01:14):
falling behind in sports, waslike super embarrassed about it
and tried to get bigger.
Didn't work for a really longtime.
Ended up spending like 10 yearsjust like chasing fads, chasing
all the things out there.
You know, you name it.
I tried it and then finallystarted ended up like majoring
in finance but like non-stopconsuming fitness stuff at work,
(01:38):
outside of work.
Ended up leaving that job to gowork in an exercise physiology
lab.
Started to learn how toresearch, how to.
Got to do like actually someelderly group fitness classes,
which was a good time Likeresting, metabolic rate tests
underwater, weighing all thatfun stuff.
Got to do some research and andreally started to learn like
(01:59):
the science side.
So from there I got so addictedto like optimal and I was doing
everything under the sun.
Finally saw like some of thoseresults I wanted, you know, got
a lot stronger, got got some abs, like whatever it was, and then
kind of started to realize likethat wasn't really what I was
chasing.
You know, I got there and then,like my, my relationships were
(02:20):
suffering because I was justobsessed and actually at that
time was kind of like justlooking for jobs that I could
like continue this path oflearning more about health and
fitness, tried out for the firedepartment, got hired there on a
career fire department in Omaha, nebraska, where I'm from, and
that kind of threw a wrench inbeing optimal, right, because
(02:41):
you're not getting much sleep.
It was a real challenge and Istarted to fall off.
So I kind of shifted that lensfrom what's optimal to what's
the best bang for my buck andstarted to find that balance
finally with the relationshipside, the work side not being
totally consumed, and at thatsame time really started to see
(03:02):
friends falling into what I wasfalling into the keto, the,
whatever it is.
And that's when I was like okay, like really started to help
other people out and then sawhow meaningful that was to me to
like see the mental shifts thatthey would get.
I had one close friend who,throughout college, ended up
getting up to 300 pounds and he,uh I helped him out, like kind
(03:24):
of from from where I had I hadbeen, and and he lost a hundred
pounds and I was like, damn,this is the coolest thing ever.
All credit to him, he did, hedid all the work.
But uh, that was when I waslike, okay, like can I coach
people?
So when got like my precisionnutrition coaching cert, got
some other certs fast forward,started coaching people and I
(03:48):
started helping him.
It's been probably four or fiveyears, maybe more, and then
been coaching people primarilyonline since early 2022.
And here we are.
Speaker 1 (03:58):
Yeah, you know, what's funny is we actually have
a very similar story in a sense.
Man, I actually went intocollege as an engineering major
and noticed that as much as Iwas studying for my classes, I
was doing twice as much studyingon the fitness side, listening
to podcasts.
Very, very similar in terms oflike, choosing the optimal like
dialed into activity.
(04:19):
I was partying quite a bitbecause I was a freshman in
college, you know, but Idefinitely was so focused on the
fitness and very similar aswell.
I had a friend that I joined afraternity with.
He was like, became my bestfriend and he was like 275, 280.
And same thing, just kind of hewas my first ever client and
just like, man, I'm going tohelp you out and if you just,
(04:40):
you know, follow along with me,come work out with me, kind of
thing.
And sure enough, he lost like75 pounds, became a stud and
just like seeing histransformation, seeing the other
people around me transforming,kind of coming to this, like,
okay, I'm changing my majorKinesiology is like, oh, it
became easy because I actuallylike what I'm learning.
This is crazy.
And yeah, man, that's so funny.
(05:00):
So, after you know, you kind offound your groove and fitness.
You kind of found, you kind oftook a step away from the
optimal, kind of started tolearn more about this balance.
Is this kind of what drove youinto the coaching and saying
like, okay, I did things wrong,even maybe too extreme to an
extent.
Is that kind of what broughtyou into that Like, okay, I want
to help people kind of avoidthis?
(05:21):
Or was it more like I just wantto put more of the right stuff
out there?
Speaker 2 (05:25):
Yeah, I think it was definitely more starting from
the standpoint of like this iswhat work, like I'm finding
things that actually work.
I was so caught up in thesesexy stories that people throw
out with fad diets but now,looking back, I definitely got a
little tunnel vision on likethis is what matters, do this
and that's all that you have todo.
(05:46):
And then, like anybody that'sbeen a coach, you know, realizes
that it's not as simple as youknow getting someone to lose 100
pounds by just giving them theright steps.
Like you know, my friend didawesome work, your friend did
awesome work.
But then you start to getclients that have different you
know blocks and it's not as muchabout like just finding the
right plan, but helping them getout of their own way.
(06:07):
So I think it definitelystarted from a place of, like
you know, nutrition and exercisescience and has evolved for me
at least, and I know for you too, based on our conversations to
a lot more behavior change stufftoo.
Speaker 1 (06:21):
It's yeah, it's definitely complicated, but I
think that's kind of whatoriginated for me 100%, man, and
I definitely agree with you onhow, when we first started it
seems like a lot of it our focuswas like all x's and o's.
It was like do this achievethis, do this achieve this?
But really, as you get deeperinto it and especially like the
first few clients maybe thepeople that are super close to
(06:43):
you and dedicated they're likeokay, they do those things and
it works, but they're just kindof willpowering their way
through it, where now you startto realize, like the
self-sabotage cycles, thebehavior, the mindset, the
subconscious programmings thatthey have that they don't
realize they're actually doingis really what creates that
sustainable approach.
(07:04):
And I think one of theconversations we had is just
like how it's so unfortunate intoday's world.
How has this pros and cons?
Right?
There's so much informationavailable now and it's so hard
to kind of decipher betweenwhat's right, what's wrong, what
should I actually listen to,what should I avoid or who
should I even listen to?
(07:24):
Right, and so like you havesome guy on Instagram that's
telling you only vegetables, andthen you have some guy over
here that's like only vegetables, and it's like it's so hard to
know what's right and what'swrong, especially as the average
person, and so my questionwould be is, like, as the
average person and I know I'msure you've had a lot of
conversations like this withclients of, like, how does one
(07:46):
someone that's trying to figurethis shit out right, how does
one figure out or find don'tknow how to say this the right
way, are they?
Speaker 2 (08:06):
delivering a message through very specific methods
instead of more principle-basedand that was pretty wordy of me
to say it that way like ifsomeone I mean, for example,
that, what was that tiktok trend?
That is like three to threethirty, you know what you're
saying.
Yeah, you know what I'm talkingabout.
It's like 30 minutes of walkingat a three minute incline On
(08:29):
the treadmill, fasted everymorning.
That's the secret.
Right, you're right, right, solike I, and it's hard because
it's like you know marketingright, like that's what sells
because people want a specificmethod.
But I think anybody that'sthat's gung ho on a specific
modality like keto or fasting oranything that's super hyper
(08:53):
specific and calling it the wayto go is a big clue in that.
Maybe you should stay away andI don't, you know all those
people.
It's like I don't doubt thatthat worked for you and it can
work.
But to like get like you haveblinders on when you're, when
you're so focused on methodsinstead of the principles behind
the methods.
I don't know if that washelpful or not.
I think that's a really goodquestion, but I think just like
(09:16):
yeah, that's great, that wasfantastic.
Speaker 1 (09:18):
So I think my takeaway on that is like I think
when you have a coach that saysthis is the answer to your
problem every time, that'sprobably the person that doesn't
understand nuance ofindividuals and human behavior.
It's like I always think backto, like when I went to Cal
State, fullerton do you know whoAndy Galpin is?
Yeah, so wizard.
(09:40):
That guy's brilliant.
So I actually had him as aprofessor and in our class.
Every time someone asked him aquestion and every time there
was a topic brought up, healways answered with it depends.
And what I loved about that isthat it just played into the
nuance of human behavior,psychology.
It played into the differencesbetween you and I.
(10:02):
Right, we're not the same humanbeing.
We have different backgrounds,different histories, different.
So I think depends is a greatway of saying what you were
saying of like principles applyto everyone, but the actual
action that you take, the actualmethodology, might look
different and be plugged intoyour system differently, right?
So I love the answer it depends.
That's like my favorite thingto tell clients when they ask me
(10:24):
a question, like well, itdepends.
Like, did you use the restroomtoday or did you go on a walk
today or you got two hours ofsleep.
No, I absolutely you should notwork out today.
I know it's on your program,but don't work out.
You had two hours of sleep.
So I think it depends is likemy favorite thing there.
I think going into that I know,like, like you mentioned like
the principles, is really bigfor you, and the principles of
(10:46):
like what you teach to yourclients, and so I'm curious to
know, like, could you name, bythe way, you had a couple posts
like this, of like breaking downlike the 32 lessons or like the
16 lessons I learned as a coachand I think that those were
amazing posts.
I read every single one of them.
I was like this is awesome,dude, that those were amazing
posts.
I read every single one of them.
I was like this is awesome,dude.
(11:06):
But I'm curious, like, what aresome of the maybe the
principles that people that comeinto your ecosystem tend to be
lacking the most and the onesthat you find to be like the
most helpful?
I heard on a recent podcastyou're talking about like moving
the big rock instead of likethe little pebbles.
So, like, what are some ofthose bigger principles that you
find impact, have the greatestimpact on, like, say, your
clients or some of the newerpeople that you work with.
Speaker 2 (11:27):
Yeah, for sure, for sure.
And I'll say real quick justabout that last question.
Like one of my favorite quotesis if all you have is a hammer,
everything looks like a nail.
So that it depends statementwhich I love.
Andy's stuff, that's freakingawesome that you had him as a
professor.
I remember like looking at CalState Fullerton's programs back
(11:48):
in the day to go to go learnfrom him.
Anyways, like you know, peopleget very bought in on a specific
ideology or methodology.
So when you come to them theyare blunt.
You know, like the way someonelooks at a forest is going to be
different between a biologistor a, you know, environmentalist
or whatever.
So if you have a very specifictraining, you're not going to
(12:09):
see the big picture for a client, and so I love that.
It depends question Cause it'slike is a you know, is diet Coke
healthy?
Like it depends.
Actually that's probably a bad,bad example, because I'm
actually there's not much outthere that convinces me it's not
healthy.
Uh, but like with a specificfood, it depends.
Like are you moving from eatingmcdonald's three meals a day?
(12:32):
Then having mcdonald's once aday is healthy for you.
Because you're moving in theright direction.
You're moving away from threedays, three times a day to one
time a day.
So so I couldn't agree more.
But those principles I meanlike it's like it's funny
because you know, like there isliterature on like what are the
things that determine long-termweight loss or weight
maintenance success, and whenyou look at it it's very like,
(12:53):
it's kind of like oh yeah, noshit, right.
Like you know it's like higherlevels of physical activity,
more unprocessed foods, a higherlevel of cognitive oversight.
You know it's all stuff that'slike okay, like once again, it's
like all right.
Well, the challenge is gettingthem to stick with that.
(13:16):
Anyways, some of the principlesare just man, I think like one
of the biggest things that I andthis is going to be really
basic, right, but I'm a big fanof tracking calories and
allowing the client to have thatself-education instead of me
telling them eat this, not that,this is good, this is bad.
And I mean the name of yourpodcast.
I love it Taught, not Told,right.
So just that principle.
I mean this is an obvious one,but that principle of calories
(13:39):
is going to be so, so importantbecause so many clients come in
and I think it's getting themaway from that mindset of being
told and wanting to have theblack and white answers and true
progress and changes in thegray area.
So allowing them the tools tostart learning that and, of
course, assisting along the wayand guiding them through it.
(14:01):
But to give someone a calorietarget or to have them track
their food and just see why itmakes more sense to eat more
vegetables and be like I am somuch more full and I don't blow
through my calorie budget, sobig picture.
Some of the biggest things forme are that cognitive oversight
in some shape or way about yourfood intake, eating more whole
(14:24):
foods like no brainers right.
Moving more, getting away fromspecific exercise modalities.
Of course strength training isa big piece in some way shape or
form as well, but then, outsideof that strength training, not
having them super hyper-focusedon any specific.
For me personally, findingCrossFit back in the day, I was
like oh, there must be something about this high intensity
(14:48):
work that just like buildsmuscle and torches fat and it's
like in reality, you know, likeexercise is either going to burn
you calories to help you createa deficit or to help you manage
intake or energy balance, orit's going to build muscle and
that's kind of it.
Yeah, there's aerobic benefits,things like that, but I kind of
(15:08):
rambled there.
But those are some of thebigger picture things that we're
always trying to work on withanybody that comes in for sure.
Speaker 1 (15:15):
No, that's fantastic and I think I agree that those
are, like some of the most likecore staple principles that I
feel like a lot of peopleovercomplicate.
They cannot allow themselves tobelieve it is that simple when
in reality it really is.
And in my opinion it's justlike being able to do the stupid
simple shit for a long enoughperiod of time to see the change
(15:37):
happen.
And one of the thought bubblesI had pop in my head as you were
talking is like I agree, I'mthe same way.
Actually, I only have myclients really track calories
and protein.
I'm like, dude, let your fatsand carbs fluctuate as long as
you're getting enough fat.
It doesn't like your carbs andfats will make up the remainder
of your calories.
I don't care if you have alittle extra carbs one day or a
little less, it doesn't matter.
And also, I give a calorierange.
(16:00):
I'm like, go over 100, gocalorie range.
I'm like, go over 100, go under100.
As long as your weekly averageis about right, there you go.
Have a little flexibility, havea little freedom.
My thing is that I've beenseeing this movement on things
like Twitter, on threads.
I scroll through threads.
Sometimes I see some randomcomments.
I don't know if it's algorithmor what, but I'll see some
people asking are people talkingabout tracking food and
(16:21):
tracking calories and how it'sso bad and it's like you're
creating a bad relationship withfood and I'm curious to know,
like, how do you feel about this?
I don't know if it's a movementor if it's like something
people are like demonizingtracking food.
I don't know if you even have aperspective on that, but I'm
just curious do you thinkeveryone has to track their food
(16:41):
or needs to for some period oftime, or do you feel like it
kind of the case, like itdepends, kind of thing?
Speaker 2 (16:47):
Yeah, yeah, so definitely, and it depends if
you want to lose weight, if you,if you're at an unhealthy body
weight and it's at the pointwhere you need to lose weight.
There are some people that it'slike you're not necessarily at
a bad body weight.
You have poor body compositionand we need to change your body
composition and we can vary.
That's a whole different storythan someone that has considered
(17:09):
a decent amount of weight tolose.
So if the story is that theyaren't necessarily needing to
change their body weight much, Iusually say like, hey, let's
focus on your habits around food, let's focus on protein intake,
let's focus on eating morevegetables, and we can usually
get great progress there withouteven touching it.
I had a client last year who'ssuper, super busy.
(17:29):
I think she works in like thearena space, something with
sports, arenas for pro sportsand so like.
In that season it's super busy.
She didn't have much weight tolose and we just focused on
consistent meals, morevegetables, more protein,
lifting weights, and her scalewent up a little bit, but she
(17:50):
was off like four inches fromthe waist or something like that
in two months or three months.
It was insane and it's like I'malways.
I'm always thinking what's thelowest hanging fruit here?
Let's not jump to things thatthat aren't necessary.
That being said, if someoneneeds to lose weight, or a
pretty solid amount of weight,we need to have some oversight
on your food in some shape orform.
Honestly, most of us do.
Some people are blessed in thatthey don't, but most people do.
(18:12):
In our environment of superhigh processed foods, they're
everywhere.
It's a pipe dream If anybody'stelling you it's going to be set
it and forget it once you getto your goal because high
calorie foods are not goinganywhere.
We all need cognitive oversightin some way, shape or form.
For some of us, we can get awaywith more of that intuitive
approach and people are verylucky to have that, but that's
(18:33):
not that many people.
For the people that are goingto have to have a more direct
approach first and foremost, Ithink that anybody out there who
has not done it would benefitfrom it for at least a few weeks
.
Like it's so educational,literally, if you did nothing
else, awareness is the firststep to change Right.
Like we can't change what we'renot aware of.
So, even if it's not accurate,like that's going to teach you
(18:56):
so much.
Like I said debate all day inthe comments about if whole
foods or if a calorie is acalorie or whole foods are
important.
Whole foods or if a calorie isa calorie or whole foods are
important.
Just go track your food eatingMcDonald's and then go track
your food at the same calorieseating chicken, vegetables, good
(19:16):
, whole foods and you tell mehow you feel and learn for
yourself.
So the thing to me and thereason why I tend to lean more
towards tracking I also do thesame exact thing with calories
and protein.
Just get that minimum fat.
It doesn't matter, and that'seven a big one that you have to
ingrain in people becausethey're like do you think it's
because I'm going too high oncarbs?
I'm like me and my assistantcoaches joke because it's like
99% of questions we get aboutnutrition.
The answer is unless you wantto step on a bodybuilding stage,
(19:38):
no, it doesn't matter.
Outside of like five things youknow, but okay.
So if you have considerableweight to lose, you you know the
research on intuitive eatingit's, it's solid to help with
weight maintenance.
It's not the best for achievingsignificant weight loss.
So we need some type ofstrategy that's going to, yes,
(19:58):
lead to a calorie deficit.
That is true, that's what weneed.
But the reason I lean moretowards tracking calories and
protein is that education isthat awareness, at least in the
shorter term.
Because with the other methods,like cutting out carbs with keto
or like fasting, what do you dowhen you hit a plateau?
Do you cut out more carbs,because you've already cut them
(20:21):
out.
So what do you do then?
And with calories, it's sodirect and you can adjust it and
tweak it.
And with these other methodsit's much harder and at the same
time, you can really see onpaper in front of you how it
works to make things work inmoderation.
Because, like you know, peoplescream all day that it's like
going to kill you that you eatall these things, whatever,
(20:42):
realistically, like people aregoing to eat tasty food, you
know.
And to see that I think it worksin both directions, because
sometimes it's like, wow, thatadds up quick.
And other times it's like likeI ate pretty good all day and
like I made this work and Idon't feel guilty about it now.
So I think, like you know, onceagain, black and white, social
media, all that good stuff.
But you know, tracking it'slike tracking a budget, like is
(21:05):
there something inherently bad.
Yeah, of course, if you have ahistory of disordered eating,
that's a whole differentconversation.
But, like you know, trackingyour calories, that's amoral,
like our human brains, like wejust give meaning to everything
and try to make a story out ofit.
But it's like.
No, it is what it is Like, it'sjust bringing awareness to the
problem.
Speaker 1 (21:22):
So, once again, I ramble a lot, but those are my
thoughts, dude, that wasbeautiful and I think my
favorite analogy around that iswhat you just mentioned at the
end there, which is liketracking your budget.
It's like how do you know howmuch money you're saving, or if
you can even pay your damn billsif you're not aware of where
the money's going right?
So that's how I feel aboutcalories and I 100%.
(21:44):
I couldn't agree more with that, and I in a very, very rare
case of someone with, like yousaid, past eating disorders or a
very, very poor relationshipwith food.
Sure, maybe we start with justlike can we actually eat two
meals a day?
Let's just start there, notactually tracking them, but just
like actually eating them, youknow.
But generally speaking, I wouldsay 99% of my clients that I,
(22:06):
especially when they get startedwith me, they start tracking
their food.
They're like oh, I didn'trealize that that food I've been
having at work twice a week is800 calories and I can just make
the same thing at home for 300and feel way better after not
have to run to the bathroom.
You know, it's like, yes, thoselittle things are such big
impacts on just like thatoverall journey and kind of
(22:27):
going back to the journey itself.
I'm curious if you have, or doyou have, some sort of like in a
sense blueprint or journey orpath that you take a lot of
clients on.
Like, for example, like I comein like the first week or a
couple of weeks it's like reallyfocused on just building better
a bit.
I feel like a lot of peoplejust have these like little
habits that they do on a weeklybasis they're not aware of, so
(22:49):
it's like fixing those.
Then it's like really focusingon ramping up the metabolism,
which is really just like beingconsistent with workouts,
bringing the calories up to likea normal maintenance if they've
been dieting for you know, sixmonths, six years, even you know
, six months, six years, evenyou know.
I have some moms that come to me.
I've been dieting for 10 yearsand they're eating 1200 calories
and not losing weight.
Well, there's a couple reasonsthat could be, but let's just
(23:10):
get you back up to normal for,say, fat loss and then, like
lifestyle integration and that'swhat top not told stands for is
actually like I tell my clientsmay sign up, like I actually
don't want to work with youforever.
I want to teach you everythingso you can go off on your own
and I can say peace out, loveyou, thank you, but ultimately
that was a long way of me askingdo you have some sort of
structure, some sort of processthat you take the majority of
(23:31):
your clients?
I'm sure you get a lot ofsimilar people and I'm sure it
modifies to every individual,but is there a system or process
that you like to follow?
Speaker 2 (23:39):
Yeah, mine's very similar to yours and I always
tell people I'm like you knowthey're not mutually exclusive.
It's kind of like fluid, right,but generally my kind of three,
three step.
You know, satisfy the marketingcoaches out there.
Three step process is, like Icall it focus, calorie deficit,
dropping calories, increasingcalories out through cardio that
(24:09):
everyone's been drilled intoshifting it to a body
composition focus, so verysimilar, like we could say
maximize your metabolism.
But really what is that?
It's building muscle toincrease your resting metabolic
rate, burn more calories whileyou sleep, moving more
throughout your day outside ofthe gym, because that's an
overwhelming amount of thecalories you burn, unless you're
running marathons.
And then increasing your foodquality, which is going to
(24:32):
improve the thermic effect offood, which actually could be a
kind of decent impact oncalories out.
And those are the main thingsthere.
And how I explain it to peopleis I think there's a number out
there that, like the averageAmericans, are total daily
energy expenditures, like twenty, two hundred or something like
that, but let's say it's 2000.
(24:53):
The modern or traditional wayhas always been like you need a
calorie deficit, so you need tofocus on eating less, and it's
like all right.
Well, and, once again, we'realways diagnosing the big rocks,
like you mentioned.
Well, if Mary is walking 4,000steps a day, doesn't resistance
(25:13):
train, doesn't eat any proteinand doesn't eat any vegetables,
we are literally racing to thebottom.
Instead of having this mindsetof like all right, I burned 2000
a day, I need to eat 1500.
Let's have the mindset of let'seat 2000 and burn 2500 because
you're going to get more food.
That's more flexibility in ourenvironment.
So a very similar first stepthere is shifting that focus to
(25:38):
body composition instead of bodyweight.
And then I call it simplify isstep two, and that really is,
you know, cutting out the noise,really focusing on perfect
example.
Let's focus on calories andprotein, not fats and carbs, and
play Tetris every day in our inour phones and then, like,
really focus on, you know,streamlining, making it as easy
(26:00):
as possible, setting up yourenvironment for success.
But I think what people misswith that is they think there's
something out there that's goingto unlock easy mode and make it
easy forever.
Yes, we can simplify.
Yes, we can make it as easy aspossible.
Yes, we can modify yourenvironment.
But there will be challengesand that's okay.
Discomfort is okay.
So my like third step is alwayssustain, or sustain it for life.
(26:24):
So that's where we come into.
Hey, how do we navigate when itwill get hard?
Let's expect it to get hard,that's okay.
We want like a manageable hard,not like grind it out.
Like, you know, hate ourselvesin the process.
Willpower it out, but learn todeal with that discomfort along
the way.
Learn some contingency plans orimplementation intentions for
(26:48):
vacations, holidays, all thatgood stuff.
You know, ideally we'reincorporating that sustain piece
throughout the process.
I always tell my clients I wantyou to have a vacation while we
work together, because that'syour practice run for later on.
Let's have those small dosesinstead of just like trying to
get to a goal and be like allright, I'm done tracking,
because if we use tracking as atool, not a crutch, we can kind
(27:10):
of pair it with the habitsaround food, all the things
outside of that, so that like,eventually people get to that
point where it's like all right.
I know intuitively, if I havelike one of these three, four,
five breakfasts, one of thesethree, four, five lunches and I
eat, like you know, I watch myprotein and prioritize veggies
at dinner, I can maintain weightand that's a really cool place
to get to.
(27:30):
So, yeah, that's, that's the.
The shift.
Simplify, sustain is what I'vecalled I love that.
Speaker 1 (27:44):
It's so funny, dude, All of these things.
We have so much more in commonthan I thought.
It's great, but I do feel likethat.
I always tend to relate toreally great coaches that really
emphasize the value they'reproviding to their clients.
They really genuinely give ashit about giving their clients
the best results possible andhelping them make sustainable
change, and it's unfortunate toknow that there's so many people
that I don't know about you,but I come across a lot on
social media that just areeither in it for the wrong
(28:05):
reasons or spreadingmisinformation or giving these
people this cookie cutter.
You know, one trick ponyapproach to here you go, here's
results, but not really settingthem up for success in the long
term.
And I do feel like one of thelike fastest ways that people
are one of the biggest mistakespeople make on their journeys is
(28:26):
like when they first start,they just go straight into fat
loss.
Like they make that mistake oflike I'm just going to cut this
out, cut this out, and I'm goingto just go run and run and run.
It's like this endless game ofI'm just going to burn more
calories, cut more food, burnmore calories, cut more food,
and it really leads to thisreally damaging place to
sustainability, but also theirquality of life, their happiness
(28:48):
, and I think that that's onething that I really like to
emphasize is you can actuallyenjoy this journey if you do it
the right way.
And I feel like this kind ofbrings me to my question of like
I genuinely don't thinkeveryone's ready for fat loss,
especially when they start right.
I feel like there is someprerequisites in a sense, and so
is there anyone that comes tomind, or any like demographic or
(29:10):
not demographic, but what's theword?
I'm looking for A type ofperson or a person with X
behaviors that you find is notready for fat loss, and a person
that is ready?
Or my question is who is notready for fat loss and who is
someone?
What things need to be in placebefore someone is ready for fat
loss?
Speaker 2 (29:28):
Yeah, I mean, and like you said earlier, it is
really simple.
I feel like if people follow mypage, I say the same damn
things over and over and over.
I used to have a module in myprogram for clients that said
earn your diet and it and whatit was is you have no business
trying to cut calories If youhave not bare minimum
(29:50):
established a steady weighttraining routine, started eating
more protein and increase yourstep count.
And this is kind of like justlike right before, because
Because you literally like and Iknow for us it's like and I
struggle with this Because like,it is so clear to me From my
perspective to see this and Iforget how Like blind people are
(30:12):
to this but you aren't startingback over at square one.
If you lose weight and gain itback, you are digging yourself
into a deep hole because you'relosing muscle.
Without those habits online andI throw in with that also sleep
, because we also see sleeprestriction impairs the ratio of
fat and muscle you lose too.
You are not getting back tosquare one.
(30:33):
You're losing muscle on the waydown and then gaining it back
as fat when you gain it back up,and like if we zoom out across
your entire life, switching fromthis scale focus and this fat
loss focus to a accumulate asmuch muscle as possible focus is
so much better all aroundbecause of, like you just said,
(30:54):
it's more energy, it's moreflexibility, because you start
burning more calories in yoursleep.
It is, you know, you lookbetter.
It's such a no brainer to me.
But those are like the mainthings that I like, june Like,
and the thing is, like you know,I know we say like not ready
for fat loss, you can still losefat, like if you maintain your
weight and you're new toresistance training and I think
(31:16):
people get confused when I sayresist If you're new to lifting
weights and eating protein andtaking care of yourself, you can
lose fat and gain muscle at thesame time without ever trying
to cut calories super low.
And I always tell people youcould do that for a year and be
so far.
I think of it.
I always say it's like kind ofpulling a slingshot back when
(31:37):
you're building muscle andputting the reps in with
strength training and proteinand the scale isn't moving
because later on you fastforward a year.
Your metabolic rate is higher.
Your metabolic rate is alsohigher.
Your total daily calorie burnis also higher because the
habits that are that you'regoing to do along the way, with
those increase in steps and theweight training, are just going
(31:57):
to lead to better mood, betterenergy.
So you're going to move more inyour day anyways, your habits
are going to be different.
And then you get to this placewhere it's like, okay, now,
later on, we get you know likelet's, let's juice it for all we
got, while your weight stable,and like get as much muscle gain
and fat loss as we can at thesame weight drop inches, still
look better, feel better.
Then, yeah, down the line, ifwe want to let go of that
(32:26):
slingshot and go into adedicated weight loss phase,
it's going to be so much betterall around.
So those are the main habits Iwould say.
I'd say demographic-wise ormindset-wise what are you doing
it for?
Whose goals are they?
Are they actually your goals?
How do they align with yourvalues?
Because I promise you, if it'sabout looking good in a swimsuit
for people other than yourselfon a holiday, you're going to
get there and it's going to fallapart because it's not going to
(32:48):
do what you wanted it to do.
And so, if we can tie yourgoals, to your values.
You can live by your valuestoday instead of getting to some
place in the future where youthink everything's going to be
fixed.
And I actually said this in oneof my client trainings.
I said you don't believe me, godo it and you're going to find
out it doesn't.
(33:08):
And then you're going to comeback around.
And I think, honestly, that waspart of my journey, like,
personally, I had to do that.
Maybe didn't have to, but thatwas it and I realized that.
But really really ask yourselfwhat you want, because I
yourself, what you want becauseI personally believe that
everyone is doing it some way,shape or form to be more present
in their relationships, intheir everyday life, in whatever
they do.
And so if we're rushing to fatloss and hating the process,
(33:30):
you're literally just beating,beating the shit out of yourself
.
I don't know if you're coolwith cussing on the five, you're
just beating yourself up to dosomething that you're hoping is
going to get you more peace ofmind in your day.
Anyways, in some way, shape orform.
So you know.
And then that that brings mealways to like the spiritual
side and all that good stuff.
(33:52):
But yeah, those are the thingslike really really consider,
like whose goals are they andwhy are you doing them?
Because if you, if you drilldown from that surface level
stuff and consider that it'slike I want to be a good role
model for my children, you can.
You can live as that todayinstead of rushing to some
outcome and, like you said, itcan be so energizing and so much
(34:13):
better and enjoyable if you, ifyou do it a different way
Literal home run.
Speaker 1 (34:18):
The man just hit a home run with that one.
That was beautiful.
I couldn't agree more, man, andI think I love how you went
from like the actionability, thebaseline of like the actual
behavior I mean the habits andthen it really came down to
again that deeper stuff that alot of people don't really
consider and I think that isabsolutely essential.
And I think one of my favoritethings to do with clients is or
(34:40):
like potential clients is likeon phone calls is not just like
oh, what are your goals?
Okay, but like why?
And then they'll say oh, like,oh, I just like you know we want
to feel better, okay, why, likeI want to look better so I can.
Okay, now we have I asked why,like, sometimes three to five
times on the same question, so Ican really get deeper and
really understand that like okay, what's the root cause of this
(35:01):
Like for myself, very relatablewhen I got to college I wanted
to get in great shape.
It was like, yeah, so maybe Ican attract some more females,
maybe I can get more attention,but really that was only feeding
my ego.
Little did I know that this wasgoing to lead me to some some
orthorhexic like spiral of likeme, me optimal chasing, and then
from there, backing off, Irealized, oh damn, that was not
(35:22):
even me.
What was I doing there?
And now I've been able tocreate more balance and being
able to.
I just want to feel my best.
I literally told the clienttoday.
I said I literally want to bethe person that can use the
restroom on his own until theday he dies.
I don't want to have to havehelp.
That's what drives me.
I want to be an amazing examplefor my children.
(35:44):
I want to look and feel myabsolute best so I can have the
energy and be able to do thesethings on a daily basis for the
rest of my life.
And so 100% agree with you onthat.
And speaking of home runs, youhad a quote and you had a tweet
or a thread the other day that Iwas like, too, this is like one
liner that really hit home forme and like I definitely feel
(36:05):
like a lot of people get somevalue from it, and it was if
your diet has an end date, yourresults will too, and I would
love to kind of hear kind ofwhat sparked that for you, but
also like maybe some elaborationon it, because I think, I think
that is is like one of the mostimportant things for people to
understand is that this is not adestination.
This is all about the journeyitself yeah, yeah, man, yeah, I
(36:27):
appreciate that.
Speaker 2 (36:27):
So I think I was writing a longer thread and it
was like the fourth tweet or thefourth slide down and I was
making a point and it just cameout and I was like, oh, I'm
throwing that out by itself.
I really like that.
It's so weird because, like, ifyou go into like creation mode
for those like heavy hitters,like the short ones, you can't
force that, it always comes, youknow, and then you're like wow,
(36:49):
like I've always known that,but I've never been able to put
that into words.
So, first and foremost, I wantto highlight the and I might
butcher this a little bit, but Ithink I can get the point
across the word diet originates,as I believe it comes like the
Greek very origin.
I'm not super good aboutspeaking correctly about this,
(37:11):
but I think it originates as away of life.
Literally, the word dietoriginates as way of life or way
of eating maybe I don't know,just because I threw diet in
there, like a lot of people youknow, diet culture, or like,
because people associate dietwith eating 1200 calories, and
it's like, first and foremost,your diet, everyone has a diet,
(37:33):
everyone has a diet.
Like you have a diet, and so Imean most basic level.
I think 90% of people are inthis mode where they are so
focused on a specific plan thatgets them, like I said earlier,
to this set it and forget it,land where everything is perfect
, and that is just couldn't befarther from the truth.
(37:56):
It's not a thing.
So if you're planning on doingit and then something else,
you're already setting yourselfup to fail.
Now, one thing I will say alittle bit of nuance, it depends
right Is, let's say, you'retracking your calories to lose
weight.
The thing I want to highlightthere is like, yeah, the amount
of restriction it takes to getto your goal is not necessarily
(38:18):
the same.
Like after we get to your goal.
We want to eat as many caloriesas possible while maintaining
that goal, but we want to beeating the same types of foods
after.
So it's like the amount you'reeating might change while your
goals change, but what makes upthat amount should be the thing
you're focused on, without anend date, so making the change.
I really feel like so manypeople's frustrations and
(38:41):
self-sabotage and these cyclesof just beating themselves up
could be solved by just takingthe pressure off Instead of
doing it for that wedding thatyou're going to see high school
friends at, or whatever.
It is what's best for you fiveyears from now instead of five
weeks from now, because thatwill just change your entire
perspective.
But yeah, that's.
That's kind of the backstory ofthat one 100% man, and couldn't
(39:08):
agree more, I think.
Speaker 1 (39:09):
I think my my favorite thing to clients to
tell them is just zoom out, justfreaking zoom out.
Like, why are you so you're sonarrowly focused on this thing?
I'm like okay, are you onlygoing to be here for the next
three months on the planet?
Or like is that, is that it andall you know?
It's like no, you're going tobe here for another 30, 40, 50,
60 years.
You know it's like why?
Why put a restriction on it?
Like I get it.
You want to look amazing foryour wedding, but like why don't
(39:31):
we plan to?
Like look amazing like sixmonths after and the three years
after while you're a mom, andthen you know what I mean.
So I think I couldn't agreemore with just like being able
to zoom out and look at thebigger picture of like okay,
what do I want 10 years from now?
My favorite quote from that islike if you can't do it for a
decade, don't do it for a day,and I think that one, that one,
(39:55):
really is like one of myfavorite quotes.
When my friend Jared actuallysaid that to me once, I was like
that's deep.
But man, I do want to say thishas been freaking amazing, dude.
I think so many people will geta ton of value from this, and
one of the traditions I havethat I started recently on my
podcast, especially when Iinterview coaches and minds like
yourself.
I like to ask one question thatis like the TNT question.
(40:19):
Ask one question that is likethe TNT question, and it's if
you could only teach yourclients one skill or habit that
would have the single greatestimpact on health and or quality
of life, what would it be?
Speaker 2 (40:29):
Yeah, my mind's going like so many different
categories.
It's a tough one, yeah, and Iwant to like give four, but
think I I have to just go withwith basic strength training.
I have to because that is likeif if there's only one thing you
could do when it comes to thex's and o's, right, when it
comes to the x's and o's ofnutrition or exercise, I would
(40:51):
say literally just getting twodays a week of strength training
in whether you're getting onmachines or lifting kettlebells
at home or using resistancebands or dumbbells or barbells,
I don't care Literally justgetting consistent with that
long-term will get you thatmuscle and get you so much
wiggle room with everything else.
So when it comes to X's and O's, that's always my number one, I
(41:15):
think.
Speaker 1 (41:15):
I would 100% agree and I also think it's like
working on itself is such afantastic foundation, like it's
one of the least barrier toentry.
You can modify exercise liftingweights to anyone like I
literally have 80 year oldclients that I work with that
can actually go to the gym andpick up a five pound dumbbell
(41:36):
and do some exercises, and alsopeople extremely young to the
gym and pick up a five pounddumbbell and do some exercises,
and also people extremely young,you know.
So it's modifiable and I reallythink it's a foundation for
everything else.
Like once you get that habitand routine in place, then it's
like oh.
Then you're kind of like, oh,this is kind of cool, like
what's next?
So I love that answer, man.
So lastly, I want to know wherecan people find you and do you
(41:57):
have anything cool coming up?
I know, actually, I will say Ido know I'm aware that recently
you kind of changed up a littleyour demographic, right, I know
we both had a very similarcareer-driven individuals, busy
professionals per se it's kindof broad, but also probably the
people that need the help themost.
But I know you kind of changedthat recently.
(42:17):
So I would love to hear alittle bit about that kind of
what you have to offer for thosepeople, and then also let us
know where we can find you,where people connect with you
moving forward.
Speaker 2 (42:25):
Yeah, yeah, so you can find me on Instagram If you
search Brooks Coleman or theBrooks Coleman.
Everything is linked from there.
Yeah, shifts recently.
So it used to be similar andthen naturally kind of like the
algorithm did its thing and westarted working with primarily
women.
But really, what's been mostrewarding for us is this mindset
(42:47):
shift away from the scaleobsession and the calorie, the
super low calories and thisendless cycle that we really
just talked about.
So we've shifted to reallyembracing that ditch the scale,
ditch the chronic dieting, ditchthe restriction and embrace
more instead of less.
(43:07):
So really focusing on peoplethat want to change their body
shape and then have that bodyweight be a secondary thing to
that, so that we can contributeto your quality of life, your
energy, your vitality, yourday-to-day life enjoyment.
So with that, I actually amopening up all previous client
trainings and in a new courseinside the platform called
(43:30):
School.
So the group is called StopDieting, start Living, which I
am really excited about the name.
But really women that want tojust strength training, start
eating more protein, start doingthese things for life instead
of a short-term thing.
You know men, men are welcomeas well.
You know it's it's principlesover methods, so it'll still
apply if you're interested.
Speaker 1 (43:51):
Amazing man.
I'm super excited and if you'relistening to this, can you do
me a huge favor.
Can you go follow BrooksColeman on Instagram, send him a
message, told him that youfound him on the podcast.
Just say thank you, because Iknow you already got a ton of
value from this.
But aside from that, man, thankyou again so much.
This has been an absolutepleasure and I just want to say
I'm excited to connect with youmore in the future and, uh,
(44:13):
leave in san diego in a fewweeks.
Are you going to caleb's event?
I will be able to make it.
No, I was going to say Iactually might be going, alright
, man.
Well, thank you again.
Any last words?
Speaker 2 (44:28):
I'll say the motto in the group is F the scale, so F
the scale.
If you're out there, you'rescale obsessed.
Embrace muscle, embrace bodyshape over body weight.
That's what I'd leave you withLove.
Welcome back to the Taught Not Told podcast.
(00:02):
I'm your host, tyler Suter, andtoday I have a very special
guest, my friend Brooks Coleman,and I'm super excited because
this is one of the most organicand amazing conversations I've
had in quite some time now.
The other day I was onInstagram I actually don't know
exactly how I found him, cameacross a profile, an ad or
something.
I saw some really good content,started scrolling through and I
(00:24):
was like this him came across aprofile, an ad or something.
I saw some really good content,started scrolling through and I
was like this guy's got somegreat content.
Just popped a little comment onhis, on his page, and I was
just like man, you have somegreat content, thanks for
sharing, sure enough.
I actually didn't expect this,but I got a message back from
him.
We started a conversation,started sending some voice
messages and I was like this guyknows his shit one and is in it
for the right reasons and he'shelping change hundreds of lives
, from my perspective of what Isee.
(00:45):
And so, that being said, Iwanted to introduce Brooks and,
man, I would love for you totell us a little bit about
yourself and what kind of gotyou into coaching.
Speaker 2 (00:53):
Yeah, man, I really appreciate you having me Glad
you reached out too, becausethat was a great conversation
and lots of social media can besurface level, so that was great
, refreshing for sure.
But yeah, a little bit about me.
Grew up kind of found the gymlike end of middle school, was
going into high school, actuallyhad delayed puberty, so started
(01:14):
falling behind in sports, waslike super embarrassed about it
and tried to get bigger.
Didn't work for a really longtime.
Ended up spending like 10 yearsjust like chasing fads, chasing
all the things out there.
You know, you name it.
I tried it and then finallystarted ended up like majoring
in finance but like non-stopconsuming fitness stuff at work,
(01:38):
outside of work.
Ended up leaving that job to gowork in an exercise physiology
lab.
Started to learn how toresearch, how to.
Got to do like actually someelderly group fitness classes,
which was a good time Likeresting, metabolic rate tests
underwater, weighing all thatfun stuff.
Got to do some research and andreally started to learn like
(01:59):
the science side.
So from there I got so addictedto like optimal and I was doing
everything under the sun.
Finally saw like some of thoseresults I wanted, you know, got
a lot stronger, got got some abs, like whatever it was, and then
kind of started to realize likethat wasn't really what I was
chasing.
You know, I got there and then,like my, my relationships were
(02:20):
suffering because I was justobsessed and actually at that
time was kind of like justlooking for jobs that I could
like continue this path oflearning more about health and
fitness, tried out for the firedepartment, got hired there on a
career fire department in Omaha, nebraska, where I'm from, and
that kind of threw a wrench inbeing optimal, right, because
(02:41):
you're not getting much sleep.
It was a real challenge and Istarted to fall off.
So I kind of shifted that lensfrom what's optimal to what's
the best bang for my buck andstarted to find that balance
finally with the relationshipside, the work side not being
totally consumed, and at thatsame time really started to see
(03:02):
friends falling into what I wasfalling into the keto, the,
whatever it is.
And that's when I was like okay, like really started to help
other people out and then sawhow meaningful that was to me to
like see the mental shifts thatthey would get.
I had one close friend who,throughout college, ended up
getting up to 300 pounds and he,uh I helped him out, like kind
(03:24):
of from from where I had I hadbeen, and and he lost a hundred
pounds and I was like, damn,this is the coolest thing ever.
All credit to him, he did, hedid all the work.
But uh, that was when I waslike, okay, like can I coach
people?
So when got like my precisionnutrition coaching cert, got
some other certs fast forward,started coaching people and I
(03:48):
started helping him.
It's been probably four or fiveyears, maybe more, and then
been coaching people primarilyonline since early 2022.
And here we are.
Speaker 1 (03:58):
Yeah, you know, what's funny is we actually have
a very similar story in a sense.
Man, I actually went intocollege as an engineering major
and noticed that as much as Iwas studying for my classes, I
was doing twice as much studyingon the fitness side, listening
to podcasts.
Very, very similar in terms oflike, choosing the optimal like
dialed into activity.
(04:19):
I was partying quite a bitbecause I was a freshman in
college, you know, but Idefinitely was so focused on the
fitness and very similar aswell.
I had a friend that I joined afraternity with.
He was like, became my bestfriend and he was like 275, 280.
And same thing, just kind of hewas my first ever client and
just like, man, I'm going tohelp you out and if you just,
(04:40):
you know, follow along with me,come work out with me, kind of
thing.
And sure enough, he lost like75 pounds, became a stud and
just like seeing histransformation, seeing the other
people around me transforming,kind of coming to this, like,
okay, I'm changing my majorKinesiology is like, oh, it
became easy because I actuallylike what I'm learning.
This is crazy.
And yeah, man, that's so funny.
(05:00):
So, after you know, you kind offound your groove and fitness.
You kind of found, you kind oftook a step away from the
optimal, kind of started tolearn more about this balance.
Is this kind of what drove youinto the coaching and saying
like, okay, I did things wrong,even maybe too extreme to an
extent.
Is that kind of what broughtyou into that Like, okay, I want
to help people kind of avoidthis?
(05:21):
Or was it more like I just wantto put more of the right stuff
out there?
Speaker 2 (05:25):
Yeah, I think it was definitely more starting from
the standpoint of like this iswhat work, like I'm finding
things that actually work.
I was so caught up in thesesexy stories that people throw
out with fad diets but now,looking back, I definitely got a
little tunnel vision on likethis is what matters, do this
and that's all that you have todo.
(05:46):
And then, like anybody that'sbeen a coach, you know, realizes
that it's not as simple as youknow getting someone to lose 100
pounds by just giving them theright steps.
Like you know, my friend didawesome work, your friend did
awesome work.
But then you start to getclients that have different you
know blocks and it's not as muchabout like just finding the
right plan, but helping them getout of their own way.
(06:07):
So I think it definitelystarted from a place of, like
you know, nutrition and exercisescience and has evolved for me
at least, and I know for you too, based on our conversations to
a lot more behavior change stufftoo.
Speaker 1 (06:21):
It's yeah, it's definitely complicated, but I
think that's kind of whatoriginated for me 100%, man, and
I definitely agree with you onhow, when we first started it
seems like a lot of it our focuswas like all x's and o's.
It was like do this achievethis, do this achieve this?
But really, as you get deeperinto it and especially like the
first few clients maybe thepeople that are super close to
(06:43):
you and dedicated they're likeokay, they do those things and
it works, but they're just kindof willpowering their way
through it, where now you startto realize, like the
self-sabotage cycles, thebehavior, the mindset, the
subconscious programmings thatthey have that they don't
realize they're actually doingis really what creates that
sustainable approach.
(07:04):
And I think one of theconversations we had is just
like how it's so unfortunate intoday's world.
How has this pros and cons?
Right?
There's so much informationavailable now and it's so hard
to kind of decipher betweenwhat's right, what's wrong, what
should I actually listen to,what should I avoid or who
should I even listen to?
(07:24):
Right, and so like you havesome guy on Instagram that's
telling you only vegetables, andthen you have some guy over
here that's like only vegetables, and it's like it's so hard to
know what's right and what'swrong, especially as the average
person, and so my questionwould be is, like, as the
average person and I know I'msure you've had a lot of
conversations like this withclients of, like, how does one
(07:46):
someone that's trying to figurethis shit out right, how does
one figure out or find don'tknow how to say this the right
way, are they?
Speaker 2 (08:06):
delivering a message through very specific methods
instead of more principle-basedand that was pretty wordy of me
to say it that way like ifsomeone I mean, for example,
that, what was that tiktok trend?
That is like three to threethirty, you know what you're
saying.
Yeah, you know what I'm talkingabout.
It's like 30 minutes of walkingat a three minute incline On
(08:29):
the treadmill, fasted everymorning.
That's the secret.
Right, you're right, right, solike I, and it's hard because
it's like you know marketingright, like that's what sells
because people want a specificmethod.
But I think anybody that'sthat's gung ho on a specific
modality like keto or fasting oranything that's super hyper
(08:53):
specific and calling it the wayto go is a big clue in that.
Maybe you should stay away andI don't, you know all those
people.
It's like I don't doubt thatthat worked for you and it can
work.
But to like get like you haveblinders on when you're, when
you're so focused on methodsinstead of the principles behind
the methods.
I don't know if that washelpful or not.
I think that's a really goodquestion, but I think just like
(09:16):
yeah, that's great, that wasfantastic.
Speaker 1 (09:18):
So I think my takeaway on that is like I think
when you have a coach that saysthis is the answer to your
problem every time, that'sprobably the person that doesn't
understand nuance ofindividuals and human behavior.
It's like I always think backto, like when I went to Cal
State, fullerton do you know whoAndy Galpin is?
Yeah, so wizard.
(09:40):
That guy's brilliant.
So I actually had him as aprofessor and in our class.
Every time someone asked him aquestion and every time there
was a topic brought up, healways answered with it depends.
And what I loved about that isthat it just played into the
nuance of human behavior,psychology.
It played into the differencesbetween you and I.
(10:02):
Right, we're not the same humanbeing.
We have different backgrounds,different histories, different.
So I think depends is a greatway of saying what you were
saying of like principles applyto everyone, but the actual
action that you take, the actualmethodology, might look
different and be plugged intoyour system differently, right?
So I love the answer it depends.
That's like my favorite thingto tell clients when they ask me
(10:24):
a question, like well, itdepends.
Like, did you use the restroomtoday or did you go on a walk
today or you got two hours ofsleep.
No, I absolutely you should notwork out today.
I know it's on your program,but don't work out.
You had two hours of sleep.
So I think it depends is likemy favorite thing there.
I think going into that I know,like, like you mentioned like
the principles, is really bigfor you, and the principles of
(10:46):
like what you teach to yourclients, and so I'm curious to
know, like, could you name, bythe way, you had a couple posts
like this, of like breaking downlike the 32 lessons or like the
16 lessons I learned as a coachand I think that those were
amazing posts.
I read every single one of them.
I was like this is awesome,dude, that those were amazing
posts.
I read every single one of them.
I was like this is awesome,dude.
(11:06):
But I'm curious, like, what aresome of the maybe the
principles that people that comeinto your ecosystem tend to be
lacking the most and the onesthat you find to be like the
most helpful?
I heard on a recent podcastyou're talking about like moving
the big rock instead of likethe little pebbles.
So, like, what are some ofthose bigger principles that you
find impact, have the greatestimpact on, like, say, your
clients or some of the newerpeople that you work with.
Speaker 2 (11:27):
Yeah, for sure, for sure.
And I'll say real quick justabout that last question.
Like one of my favorite quotesis if all you have is a hammer,
everything looks like a nail.
So that it depends statementwhich I love.
Andy's stuff, that's freakingawesome that you had him as a
professor.
I remember like looking at CalState Fullerton's programs back
(11:48):
in the day to go to go learnfrom him.
Anyways, like you know, peopleget very bought in on a specific
ideology or methodology.
So when you come to them theyare blunt.
You know, like the way someonelooks at a forest is going to be
different between a biologistor a, you know, environmentalist
or whatever.
So if you have a very specifictraining, you're not going to
(12:09):
see the big picture for a client, and so I love that.
It depends question Cause it'slike is a you know, is diet Coke
healthy?
Like it depends.
Actually that's probably a bad,bad example, because I'm
actually there's not much outthere that convinces me it's not
healthy.
Uh, but like with a specificfood, it depends.
Like are you moving from eatingmcdonald's three meals a day?
(12:32):
Then having mcdonald's once aday is healthy for you.
Because you're moving in theright direction.
You're moving away from threedays, three times a day to one
time a day.
So so I couldn't agree more.
But those principles I meanlike it's like it's funny
because you know, like there isliterature on like what are the
things that determine long-termweight loss or weight
maintenance success, and whenyou look at it it's very like,
(12:53):
it's kind of like oh yeah, noshit, right.
Like you know it's like higherlevels of physical activity,
more unprocessed foods, a higherlevel of cognitive oversight.
You know it's all stuff that'slike okay, like once again, it's
like all right.
Well, the challenge is gettingthem to stick with that.
(13:16):
Anyways, some of the principlesare just man, I think like one
of the biggest things that I andthis is going to be really
basic, right, but I'm a big fanof tracking calories and
allowing the client to have thatself-education instead of me
telling them eat this, not that,this is good, this is bad.
And I mean the name of yourpodcast.
I love it Taught, not Told,right.
So just that principle.
I mean this is an obvious one,but that principle of calories
(13:39):
is going to be so, so importantbecause so many clients come in
and I think it's getting themaway from that mindset of being
told and wanting to have theblack and white answers and true
progress and changes in thegray area.
So allowing them the tools tostart learning that and, of
course, assisting along the wayand guiding them through it.
(14:01):
But to give someone a calorietarget or to have them track
their food and just see why itmakes more sense to eat more
vegetables and be like I am somuch more full and I don't blow
through my calorie budget, sobig picture.
Some of the biggest things forme are that cognitive oversight
in some shape or way about yourfood intake, eating more whole
(14:24):
foods like no brainers right.
Moving more, getting away fromspecific exercise modalities.
Of course strength training isa big piece in some way shape or
form as well, but then, outsideof that strength training, not
having them super hyper-focusedon any specific.
For me personally, findingCrossFit back in the day, I was
like oh, there must be something about this high intensity
(14:48):
work that just like buildsmuscle and torches fat and it's
like in reality, you know, likeexercise is either going to burn
you calories to help you createa deficit or to help you manage
intake or energy balance, orit's going to build muscle and
that's kind of it.
Yeah, there's aerobic benefits,things like that, but I kind of
(15:08):
rambled there.
But those are some of thebigger picture things that we're
always trying to work on withanybody that comes in for sure.
Speaker 1 (15:15):
No, that's fantastic and I think I agree that those
are, like some of the most likecore staple principles that I
feel like a lot of peopleovercomplicate.
They cannot allow themselves tobelieve it is that simple when
in reality it really is.
And in my opinion it's justlike being able to do the stupid
simple shit for a long enoughperiod of time to see the change
(15:37):
happen.
And one of the thought bubblesI had pop in my head as you were
talking is like I agree, I'mthe same way.
Actually, I only have myclients really track calories
and protein.
I'm like, dude, let your fatsand carbs fluctuate as long as
you're getting enough fat.
It doesn't like your carbs andfats will make up the remainder
of your calories.
I don't care if you have alittle extra carbs one day or a
little less, it doesn't matter.
And also, I give a calorierange.
(16:00):
I'm like, go over 100, gocalorie range.
I'm like, go over 100, go under100.
As long as your weekly averageis about right, there you go.
Have a little flexibility, havea little freedom.
My thing is that I've beenseeing this movement on things
like Twitter, on threads.
I scroll through threads.
Sometimes I see some randomcomments.
I don't know if it's algorithmor what, but I'll see some
people asking are people talkingabout tracking food and
(16:21):
tracking calories and how it'sso bad and it's like you're
creating a bad relationship withfood and I'm curious to know,
like, how do you feel about this?
I don't know if it's a movementor if it's like something
people are like demonizingtracking food.
I don't know if you even have aperspective on that, but I'm
just curious do you thinkeveryone has to track their food
(16:41):
or needs to for some period oftime, or do you feel like it
kind of the case, like itdepends, kind of thing?
Speaker 2 (16:47):
Yeah, yeah, so definitely, and it depends if
you want to lose weight, if you,if you're at an unhealthy body
weight and it's at the pointwhere you need to lose weight.
There are some people that it'slike you're not necessarily at
a bad body weight.
You have poor body compositionand we need to change your body
composition and we can vary.
That's a whole different storythan someone that has considered
(17:09):
a decent amount of weight tolose.
So if the story is that theyaren't necessarily needing to
change their body weight much, Iusually say like, hey, let's
focus on your habits around food, let's focus on protein intake,
let's focus on eating morevegetables, and we can usually
get great progress there withouteven touching it.
I had a client last year who'ssuper, super busy.
(17:29):
I think she works in like thearena space, something with
sports, arenas for pro sportsand so like.
In that season it's super busy.
She didn't have much weight tolose and we just focused on
consistent meals, morevegetables, more protein,
lifting weights, and her scalewent up a little bit, but she
(17:50):
was off like four inches fromthe waist or something like that
in two months or three months.
It was insane and it's like I'malways.
I'm always thinking what's thelowest hanging fruit here?
Let's not jump to things thatthat aren't necessary.
That being said, if someoneneeds to lose weight, or a
pretty solid amount of weight,we need to have some oversight
on your food in some shape orform.
Honestly, most of us do.
Some people are blessed in thatthey don't, but most people do.
(18:12):
In our environment of superhigh processed foods, they're
everywhere.
It's a pipe dream If anybody'stelling you it's going to be set
it and forget it once you getto your goal because high
calorie foods are not goinganywhere.
We all need cognitive oversightin some way, shape or form.
For some of us, we can get awaywith more of that intuitive
approach and people are verylucky to have that, but that's
(18:33):
not that many people.
For the people that are goingto have to have a more direct
approach first and foremost, Ithink that anybody out there who
has not done it would benefitfrom it for at least a few weeks
.
Like it's so educational,literally, if you did nothing
else, awareness is the firststep to change Right.
Like we can't change what we'renot aware of.
So, even if it's not accurate,like that's going to teach you
(18:56):
so much.
Like I said debate all day inthe comments about if whole
foods or if a calorie is acalorie or whole foods are
important.
Whole foods or if a calorie isa calorie or whole foods are
important.
Just go track your food eatingMcDonald's and then go track
your food at the same calorieseating chicken, vegetables, good
(19:16):
, whole foods and you tell mehow you feel and learn for
yourself.
So the thing to me and thereason why I tend to lean more
towards tracking I also do thesame exact thing with calories
and protein.
Just get that minimum fat.
It doesn't matter, and that'seven a big one that you have to
ingrain in people becausethey're like do you think it's
because I'm going too high oncarbs?
I'm like me and my assistantcoaches joke because it's like
99% of questions we get aboutnutrition.
The answer is unless you wantto step on a bodybuilding stage,
(19:38):
no, it doesn't matter.
Outside of like five things youknow, but okay.
So if you have considerableweight to lose, you you know the
research on intuitive eatingit's, it's solid to help with
weight maintenance.
It's not the best for achievingsignificant weight loss.
So we need some type ofstrategy that's going to, yes,
(19:58):
lead to a calorie deficit.
That is true, that's what weneed.
But the reason I lean moretowards tracking calories and
protein is that education isthat awareness, at least in the
shorter term.
Because with the other methods,like cutting out carbs with keto
or like fasting, what do you dowhen you hit a plateau?
Do you cut out more carbs,because you've already cut them
(20:21):
out.
So what do you do then?
And with calories, it's sodirect and you can adjust it and
tweak it.
And with these other methodsit's much harder and at the same
time, you can really see onpaper in front of you how it
works to make things work inmoderation.
Because, like you know, peoplescream all day that it's like
going to kill you that you eatall these things, whatever,
(20:42):
realistically, like people aregoing to eat tasty food, you
know.
And to see that I think it worksin both directions, because
sometimes it's like, wow, thatadds up quick.
And other times it's like likeI ate pretty good all day and
like I made this work and Idon't feel guilty about it now.
So I think, like you know, onceagain, black and white, social
media, all that good stuff.
But you know, tracking it'slike tracking a budget, like is
(21:05):
there something inherently bad.
Yeah, of course, if you have ahistory of disordered eating,
that's a whole differentconversation.
But, like you know, trackingyour calories, that's amoral,
like our human brains, like wejust give meaning to everything
and try to make a story out ofit.
But it's like.
No, it is what it is Like, it'sjust bringing awareness to the
problem.
Speaker 1 (21:22):
So, once again, I ramble a lot, but those are my
thoughts, dude, that wasbeautiful and I think my
favorite analogy around that iswhat you just mentioned at the
end there, which is liketracking your budget.
It's like how do you know howmuch money you're saving, or if
you can even pay your damn billsif you're not aware of where
the money's going right?
So that's how I feel aboutcalories and I 100%.
(21:44):
I couldn't agree more with that, and I in a very, very rare
case of someone with, like yousaid, past eating disorders or a
very, very poor relationshipwith food.
Sure, maybe we start with justlike can we actually eat two
meals a day?
Let's just start there, notactually tracking them, but just
like actually eating them, youknow.
But generally speaking, I wouldsay 99% of my clients that I,
(22:06):
especially when they get startedwith me, they start tracking
their food.
They're like oh, I didn'trealize that that food I've been
having at work twice a week is800 calories and I can just make
the same thing at home for 300and feel way better after not
have to run to the bathroom.
You know, it's like, yes, thoselittle things are such big
impacts on just like thatoverall journey and kind of
(22:27):
going back to the journey itself.
I'm curious if you have, or doyou have, some sort of like in a
sense blueprint or journey orpath that you take a lot of
clients on.
Like, for example, like I comein like the first week or a
couple of weeks it's like reallyfocused on just building better
a bit.
I feel like a lot of peoplejust have these like little
habits that they do on a weeklybasis they're not aware of, so
(22:49):
it's like fixing those.
Then it's like really focusingon ramping up the metabolism,
which is really just like beingconsistent with workouts,
bringing the calories up to likea normal maintenance if they've
been dieting for you know, sixmonths, six years, even you know
, six months, six years, evenyou know.
I have some moms that come to me.
I've been dieting for 10 yearsand they're eating 1200 calories
and not losing weight.
Well, there's a couple reasonsthat could be, but let's just
(23:10):
get you back up to normal for,say, fat loss and then, like
lifestyle integration and that'swhat top not told stands for is
actually like I tell my clientsmay sign up, like I actually
don't want to work with youforever.
I want to teach you everythingso you can go off on your own
and I can say peace out, loveyou, thank you, but ultimately
that was a long way of me askingdo you have some sort of
structure, some sort of processthat you take the majority of
(23:31):
your clients?
I'm sure you get a lot ofsimilar people and I'm sure it
modifies to every individual,but is there a system or process
that you like to follow?
Speaker 2 (23:39):
Yeah, mine's very similar to yours and I always
tell people I'm like you knowthey're not mutually exclusive.
It's kind of like fluid, right,but generally my kind of three,
three step.
You know, satisfy the marketingcoaches out there.
Three step process is, like Icall it focus, calorie deficit,
dropping calories, increasingcalories out through cardio that
(24:09):
everyone's been drilled intoshifting it to a body
composition focus, so verysimilar, like we could say
maximize your metabolism.
But really what is that?
It's building muscle toincrease your resting metabolic
rate, burn more calories whileyou sleep, moving more
throughout your day outside ofthe gym, because that's an
overwhelming amount of thecalories you burn, unless you're
running marathons.
And then increasing your foodquality, which is going to
(24:32):
improve the thermic effect offood, which actually could be a
kind of decent impact oncalories out.
And those are the main thingsthere.
And how I explain it to peopleis I think there's a number out
there that, like the averageAmericans, are total daily
energy expenditures, like twenty, two hundred or something like
that, but let's say it's 2000.
(24:53):
The modern or traditional wayhas always been like you need a
calorie deficit, so you need tofocus on eating less, and it's
like all right.
Well, and, once again, we'realways diagnosing the big rocks,
like you mentioned.
Well, if Mary is walking 4,000steps a day, doesn't resistance
(25:13):
train, doesn't eat any proteinand doesn't eat any vegetables,
we are literally racing to thebottom.
Instead of having this mindsetof like all right, I burned 2000
a day, I need to eat 1500.
Let's have the mindset of let'seat 2000 and burn 2500 because
you're going to get more food.
That's more flexibility in ourenvironment.
So a very similar first stepthere is shifting that focus to
(25:38):
body composition instead of bodyweight.
And then I call it simplify isstep two, and that really is,
you know, cutting out the noise,really focusing on perfect
example.
Let's focus on calories andprotein, not fats and carbs, and
play Tetris every day in our inour phones and then, like,
really focus on, you know,streamlining, making it as easy
(26:00):
as possible, setting up yourenvironment for success.
But I think what people misswith that is they think there's
something out there that's goingto unlock easy mode and make it
easy forever.
Yes, we can simplify.
Yes, we can make it as easy aspossible.
Yes, we can modify yourenvironment.
But there will be challengesand that's okay.
Discomfort is okay.
So my like third step is alwayssustain, or sustain it for life.
(26:24):
So that's where we come into.
Hey, how do we navigate when itwill get hard?
Let's expect it to get hard,that's okay.
We want like a manageable hard,not like grind it out.
Like, you know, hate ourselvesin the process.
Willpower it out, but learn todeal with that discomfort along
the way.
Learn some contingency plans orimplementation intentions for
(26:48):
vacations, holidays, all thatgood stuff.
You know, ideally we'reincorporating that sustain piece
throughout the process.
I always tell my clients I wantyou to have a vacation while we
work together, because that'syour practice run for later on.
Let's have those small dosesinstead of just like trying to
get to a goal and be like allright, I'm done tracking,
because if we use tracking as atool, not a crutch, we can kind
(27:10):
of pair it with the habitsaround food, all the things
outside of that, so that like,eventually people get to that
point where it's like all right.
I know intuitively, if I havelike one of these three, four,
five breakfasts, one of thesethree, four, five lunches and I
eat, like you know, I watch myprotein and prioritize veggies
at dinner, I can maintain weightand that's a really cool place
to get to.
(27:30):
So, yeah, that's, that's the.
The shift.
Simplify, sustain is what I'vecalled I love that.
Speaker 1 (27:44):
It's so funny, dude, All of these things.
We have so much more in commonthan I thought.
It's great, but I do feel likethat.
I always tend to relate toreally great coaches that really
emphasize the value they'reproviding to their clients.
They really genuinely give ashit about giving their clients
the best results possible andhelping them make sustainable
change, and it's unfortunate toknow that there's so many people
that I don't know about you,but I come across a lot on
social media that just areeither in it for the wrong
(28:05):
reasons or spreadingmisinformation or giving these
people this cookie cutter.
You know, one trick ponyapproach to here you go, here's
results, but not really settingthem up for success in the long
term.
And I do feel like one of thelike fastest ways that people
are one of the biggest mistakespeople make on their journeys is
(28:26):
like when they first start,they just go straight into fat
loss.
Like they make that mistake oflike I'm just going to cut this
out, cut this out, and I'm goingto just go run and run and run.
It's like this endless game ofI'm just going to burn more
calories, cut more food, burnmore calories, cut more food,
and it really leads to thisreally damaging place to
sustainability, but also theirquality of life, their happiness
(28:48):
, and I think that that's onething that I really like to
emphasize is you can actuallyenjoy this journey if you do it
the right way.
And I feel like this kind ofbrings me to my question of like
I genuinely don't thinkeveryone's ready for fat loss,
especially when they start right.
I feel like there is someprerequisites in a sense, and so
is there anyone that comes tomind, or any like demographic or
(29:10):
not demographic, but what's theword?
I'm looking for A type ofperson or a person with X
behaviors that you find is notready for fat loss, and a person
that is ready?
Or my question is who is notready for fat loss and who is
someone?
What things need to be in placebefore someone is ready for fat
loss?
Speaker 2 (29:28):
Yeah, I mean, and like you said earlier, it is
really simple.
I feel like if people follow mypage, I say the same damn
things over and over and over.
I used to have a module in myprogram for clients that said
earn your diet and it and whatit was is you have no business
trying to cut calories If youhave not bare minimum
(29:50):
established a steady weighttraining routine, started eating
more protein and increase yourstep count.
And this is kind of like justlike right before, because
Because you literally like and Iknow for us it's like and I
struggle with this Because like,it is so clear to me From my
perspective to see this and Iforget how Like blind people are
(30:12):
to this but you aren't startingback over at square one.
If you lose weight and gain itback, you are digging yourself
into a deep hole because you'relosing muscle.
Without those habits online andI throw in with that also sleep
, because we also see sleeprestriction impairs the ratio of
fat and muscle you lose too.
You are not getting back tosquare one.
(30:33):
You're losing muscle on the waydown and then gaining it back
as fat when you gain it back up,and like if we zoom out across
your entire life, switching fromthis scale focus and this fat
loss focus to a accumulate asmuch muscle as possible focus is
so much better all aroundbecause of, like you just said,
(30:54):
it's more energy, it's moreflexibility, because you start
burning more calories in yoursleep.
It is, you know, you lookbetter.
It's such a no brainer to me.
But those are like the mainthings that I like, june Like,
and the thing is, like you know,I know we say like not ready
for fat loss, you can still losefat, like if you maintain your
weight and you're new toresistance training and I think
(31:16):
people get confused when I sayresist If you're new to lifting
weights and eating protein andtaking care of yourself, you can
lose fat and gain muscle at thesame time without ever trying
to cut calories super low.
And I always tell people youcould do that for a year and be
so far.
I think of it.
I always say it's like kind ofpulling a slingshot back when
(31:37):
you're building muscle andputting the reps in with
strength training and proteinand the scale isn't moving
because later on you fastforward a year.
Your metabolic rate is higher.
Your metabolic rate is alsohigher.
Your total daily calorie burnis also higher because the
habits that are that you'regoing to do along the way, with
those increase in steps and theweight training, are just going
(31:57):
to lead to better mood, betterenergy.
So you're going to move more inyour day anyways, your habits
are going to be different.
And then you get to this placewhere it's like, okay, now,
later on, we get you know likelet's, let's juice it for all we
got, while your weight stable,and like get as much muscle gain
and fat loss as we can at thesame weight drop inches, still
look better, feel better.
Then, yeah, down the line, ifwe want to let go of that
(32:26):
slingshot and go into adedicated weight loss phase,
it's going to be so much betterall around.
So those are the main habits Iwould say.
I'd say demographic-wise ormindset-wise what are you doing
it for?
Whose goals are they?
Are they actually your goals?
How do they align with yourvalues?
Because I promise you, if it'sabout looking good in a swimsuit
for people other than yourselfon a holiday, you're going to
get there and it's going to fallapart because it's not going to
(32:48):
do what you wanted it to do.
And so, if we can tie yourgoals, to your values.
You can live by your valuestoday instead of getting to some
place in the future where youthink everything's going to be
fixed.
And I actually said this in oneof my client trainings.
I said you don't believe me, godo it and you're going to find
out it doesn't.
(33:08):
And then you're going to comeback around.
And I think, honestly, that waspart of my journey, like,
personally, I had to do that.
Maybe didn't have to, but thatwas it and I realized that.
But really really ask yourselfwhat you want, because I
yourself, what you want becauseI personally believe that
everyone is doing it some way,shape or form to be more present
in their relationships, intheir everyday life, in whatever
they do.
And so if we're rushing to fatloss and hating the process,
(33:30):
you're literally just beating,beating the shit out of yourself
.
I don't know if you're coolwith cussing on the five, you're
just beating yourself up to dosomething that you're hoping is
going to get you more peace ofmind in your day.
Anyways, in some way, shape orform.
So you know.
And then that that brings mealways to like the spiritual
side and all that good stuff.
(33:52):
But yeah, those are the thingslike really really consider,
like whose goals are they andwhy are you doing them?
Because if you, if you drilldown from that surface level
stuff and consider that it'slike I want to be a good role
model for my children, you can.
You can live as that todayinstead of rushing to some
outcome and, like you said, itcan be so energizing and so much
(34:13):
better and enjoyable if you, ifyou do it a different way
Literal home run.
Speaker 1 (34:18):
The man just hit a home run with that one.
That was beautiful.
I couldn't agree more, man, andI think I love how you went
from like the actionability, thebaseline of like the actual
behavior I mean the habits andthen it really came down to
again that deeper stuff that alot of people don't really
consider and I think that isabsolutely essential.
And I think one of my favoritethings to do with clients is or
(34:40):
like potential clients is likeon phone calls is not just like
oh, what are your goals?
Okay, but like why?
And then they'll say oh, like,oh, I just like you know we want
to feel better, okay, why, likeI want to look better so I can.
Okay, now we have I asked why,like, sometimes three to five
times on the same question, so Ican really get deeper and
really understand that like okay, what's the root cause of this
(35:01):
Like for myself, very relatablewhen I got to college I wanted
to get in great shape.
It was like, yeah, so maybe Ican attract some more females,
maybe I can get more attention,but really that was only feeding
my ego.
Little did I know that this wasgoing to lead me to some some
orthorhexic like spiral of likeme, me optimal chasing, and then
from there, backing off, Irealized, oh damn, that was not
(35:22):
even me.
What was I doing there?
And now I've been able tocreate more balance and being
able to.
I just want to feel my best.
I literally told the clienttoday.
I said I literally want to bethe person that can use the
restroom on his own until theday he dies.
I don't want to have to havehelp.
That's what drives me.
I want to be an amazing examplefor my children.
(35:44):
I want to look and feel myabsolute best so I can have the
energy and be able to do thesethings on a daily basis for the
rest of my life.
And so 100% agree with you onthat.
And speaking of home runs, youhad a quote and you had a tweet
or a thread the other day that Iwas like, too, this is like one
liner that really hit home forme and like I definitely feel
(36:05):
like a lot of people get somevalue from it, and it was if
your diet has an end date, yourresults will too, and I would
love to kind of hear kind ofwhat sparked that for you, but
also like maybe some elaborationon it, because I think, I think
that is is like one of the mostimportant things for people to
understand is that this is not adestination.
This is all about the journeyitself yeah, yeah, man, yeah, I
(36:27):
appreciate that.
Speaker 2 (36:27):
So I think I was writing a longer thread and it
was like the fourth tweet or thefourth slide down and I was
making a point and it just cameout and I was like, oh, I'm
throwing that out by itself.
I really like that.
It's so weird because, like, ifyou go into like creation mode
for those like heavy hitters,like the short ones, you can't
force that, it always comes, youknow, and then you're like wow,
(36:49):
like I've always known that,but I've never been able to put
that into words.
So, first and foremost, I wantto highlight the and I might
butcher this a little bit, but Ithink I can get the point
across the word diet originates,as I believe it comes like the
Greek very origin.
I'm not super good aboutspeaking correctly about this,
(37:11):
but I think it originates as away of life.
Literally, the word dietoriginates as way of life or way
of eating maybe I don't know,just because I threw diet in
there, like a lot of people youknow, diet culture, or like,
because people associate dietwith eating 1200 calories, and
it's like, first and foremost,your diet, everyone has a diet,
(37:33):
everyone has a diet.
Like you have a diet, and so Imean most basic level.
I think 90% of people are inthis mode where they are so
focused on a specific plan thatgets them, like I said earlier,
to this set it and forget it,land where everything is perfect
, and that is just couldn't befarther from the truth.
(37:56):
It's not a thing.
So if you're planning on doingit and then something else,
you're already setting yourselfup to fail.
Now, one thing I will say alittle bit of nuance, it depends
right Is, let's say, you'retracking your calories to lose
weight.
The thing I want to highlightthere is like, yeah, the amount
of restriction it takes to getto your goal is not necessarily
(38:18):
the same.
Like after we get to your goal.
We want to eat as many caloriesas possible while maintaining
that goal, but we want to beeating the same types of foods
after.
So it's like the amount you'reeating might change while your
goals change, but what makes upthat amount should be the thing
you're focused on, without anend date, so making the change.
I really feel like so manypeople's frustrations and
(38:41):
self-sabotage and these cyclesof just beating themselves up
could be solved by just takingthe pressure off Instead of
doing it for that wedding thatyou're going to see high school
friends at, or whatever.
It is what's best for you fiveyears from now instead of five
weeks from now, because thatwill just change your entire
perspective.
But yeah, that's.
That's kind of the backstory ofthat one 100% man, and couldn't
(39:08):
agree more, I think.
Speaker 1 (39:09):
I think my my favorite thing to clients to
tell them is just zoom out, justfreaking zoom out.
Like, why are you so you're sonarrowly focused on this thing?
I'm like okay, are you onlygoing to be here for the next
three months on the planet?
Or like is that, is that it andall you know?
It's like no, you're going tobe here for another 30, 40, 50,
60 years.
You know it's like why?
Why put a restriction on it?
Like I get it.
You want to look amazing foryour wedding, but like why don't
(39:31):
we plan to?
Like look amazing like sixmonths after and the three years
after while you're a mom, andthen you know what I mean.
So I think I couldn't agreemore with just like being able
to zoom out and look at thebigger picture of like okay,
what do I want 10 years from now?
My favorite quote from that islike if you can't do it for a
decade, don't do it for a day,and I think that one, that one,
(39:55):
really is like one of myfavorite quotes.
When my friend Jared actuallysaid that to me once, I was like
that's deep.
But man, I do want to say thishas been freaking amazing, dude.
I think so many people will geta ton of value from this, and
one of the traditions I havethat I started recently on my
podcast, especially when Iinterview coaches and minds like
yourself.
I like to ask one question thatis like the TNT question.
(40:19):
Ask one question that is likethe TNT question, and it's if
you could only teach yourclients one skill or habit that
would have the single greatestimpact on health and or quality
of life, what would it be?
Speaker 2 (40:29):
Yeah, my mind's going like so many different
categories.
It's a tough one, yeah, and Iwant to like give four, but
think I I have to just go withwith basic strength training.
I have to because that is likeif if there's only one thing you
could do when it comes to thex's and o's, right, when it
comes to the x's and o's ofnutrition or exercise, I would
(40:51):
say literally just getting twodays a week of strength training
in whether you're getting onmachines or lifting kettlebells
at home or using resistancebands or dumbbells or barbells,
I don't care Literally justgetting consistent with that
long-term will get you thatmuscle and get you so much
wiggle room with everything else.
So when it comes to X's and O's, that's always my number one, I
(41:15):
think.
Speaker 1 (41:15):
I would 100% agree and I also think it's like
working on itself is such afantastic foundation, like it's
one of the least barrier toentry.
You can modify exercise liftingweights to anyone like I
literally have 80 year oldclients that I work with that
can actually go to the gym andpick up a five pound dumbbell
(41:36):
and do some exercises, and alsopeople extremely young to the
gym and pick up a five pounddumbbell and do some exercises,
and also people extremely young,you know.
So it's modifiable and I reallythink it's a foundation for
everything else.
Like once you get that habitand routine in place, then it's
like oh.
Then you're kind of like, oh,this is kind of cool, like
what's next?
So I love that answer, man.
So lastly, I want to know wherecan people find you and do you
(41:57):
have anything cool coming up?
I know, actually, I will say Ido know I'm aware that recently
you kind of changed up a littleyour demographic, right, I know
we both had a very similarcareer-driven individuals, busy
professionals per se it's kindof broad, but also probably the
people that need the help themost.
But I know you kind of changedthat recently.
(42:17):
So I would love to hear alittle bit about that kind of
what you have to offer for thosepeople, and then also let us
know where we can find you,where people connect with you
moving forward.
Speaker 2 (42:25):
Yeah, yeah, so you can find me on Instagram If you
search Brooks Coleman or theBrooks Coleman.
Everything is linked from there.
Yeah, shifts recently.
So it used to be similar andthen naturally kind of like the
algorithm did its thing and westarted working with primarily
women.
But really, what's been mostrewarding for us is this mindset
(42:47):
shift away from the scaleobsession and the calorie, the
super low calories and thisendless cycle that we really
just talked about.
So we've shifted to reallyembracing that ditch the scale,
ditch the chronic dieting, ditchthe restriction and embrace
more instead of less.
(43:07):
So really focusing on peoplethat want to change their body
shape and then have that bodyweight be a secondary thing to
that, so that we can contributeto your quality of life, your
energy, your vitality, yourday-to-day life enjoyment.
So with that, I actually amopening up all previous client
trainings and in a new courseinside the platform called
(43:30):
School.
So the group is called StopDieting, start Living, which I
am really excited about the name.
But really women that want tojust strength training, start
eating more protein, start doingthese things for life instead
of a short-term thing.
You know men, men are welcomeas well.
You know it's it's principlesover methods, so it'll still
apply if you're interested.
Speaker 1 (43:51):
Amazing man.
I'm super excited and if you'relistening to this, can you do
me a huge favor.
Can you go follow BrooksColeman on Instagram, send him a
message, told him that youfound him on the podcast.
Just say thank you, because Iknow you already got a ton of
value from this.
But aside from that, man, thankyou again so much.
This has been an absolutepleasure and I just want to say
I'm excited to connect with youmore in the future and, uh,
(44:13):
leave in san diego in a fewweeks.
Are you going to caleb's event?
I will be able to make it.
No, I was going to say Iactually might be going, alright
, man.
Well, thank you again.
Any last words?
Speaker 2 (44:28):
I'll say the motto in the group is F the scale, so F
the scale.
If you're out there, you'rescale obsessed.
Embrace muscle, embrace bodyshape over body weight.
That's what I'd leave you withLove.
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