Dieting hard and getting nowhere fast? We dig into why aggressive cuts and endless cardio backfire after 40—and how to build a plan that trains your metabolism to work with you instead of against you. Adam Kelley shares the clear, evidence-based approach we use with busy adults to protect muscle, keep hunger manageable, and make progress that sticks.
We start by exposing the diet damage trap: sharp deficits lower resting energy expenditure, reduce spontaneous movement, and increase the chance of rebound weight gain. Then we move into the core moves that safeguard results. Strength training three to four times per week signals your body to keep lean mass. Protein set at 0.7 to 1.0 grams per pound of goal body weight preserves muscle, boosts satiety, and slightly raises daily burn via the thermic effect of food. Walking and daily NEAT become your stealth calorie burn, adding substantial expenditure without ramping up hunger or recovery demands.
From there, we zoom out to strategy. You’ll learn how to set a moderate rate of fat loss, use diet breaks and maintenance phases to reset performance and appetite, and avoid the burnout that derails most plans. We cover nutritional periodization—rotating fat loss, maintenance, and muscle-building phases—to keep metabolism flexible and motivation high. We also talk about flexible tracking for awareness without obsession, and why structured support and coaching act as guardrails when life gets messy. The takeaway is simple: slow and steady doesn’t just win; it prevents the painful reruns of yo-yo dieting.
Ready to trade willpower for a smarter system? Press play, pick one change to start today, and if this helped, subscribe, share with a friend, and leave a review so others can find the show.
📚 References:
- Müller, M. J., et al. (2016). Adaptive thermogenesis and energy balance in human obesity. Current Obesity Reports.
- Thomas, D. M., et al. (2014). Why do individuals not lose more weight from an exercise intervention? Obesity Reviews.
- Rosenbaum, M., & Leibel, R. L. (2010). Adaptive thermogenesis in humans. International Journal of Obesity.
- Transformed Health Initiative client data & coaching systems.
For Motivation and More Free Content, Visit Our THI Facebook Page!
Click Here And Follow Coach AK For Even More!
Join Our Free Facebook Group: Live Transformed: Rebuild Your Health, Habits, And Headspace
Instagram: @coachadamkelley
www.transformedhealthcoach.com
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
SPEAKER_01 (00:00):
And that's the biggest problem with a lot of
people is they don't realizethat the rat race that they're
in of starting, stopping, beingaggressive, overshooting, back
up, you know, backtracking.
This does have an effect on mymetabolism that makes it harder
and harder each time that we tryagain in the future.
SPEAKER_00 (00:19):
Welcome to Live Transformed, the podcast from
Transformed Health Initiative,where evidence-based truth meets
real life transformation.
Lead yourself, integrate health,value what matters, engage in
the process.
This is how you livetransformed.
And now here's your host, AdamKelly.
SPEAKER_01 (00:43):
What is going on, all of my live transformed
people out there?
Welcome to the show this week.
Um, feels good to be back.
It's been a little while sinceI've recorded any episodes.
I like to try to batch record alittle bit ahead of time, and
that way, you know, I kind ofhave the work done for a little
while while I can focus on otherprojects and focus on my clients
(01:06):
and my own health goals andthings like that.
And just the way this season hasbeen for me and my life, um, I
have kind of struggled to stayahead.
So right now I'm recording nextweek's episode, and then I'm
gonna try to knock out a few ofthem, and that way I can get
back on track and stay ahead ofthe game because if you don't
prepare to win, then you arepreparing to fail by default.
(01:31):
So uh feels good to be back.
Haven't got to record in awhile, and um, our family just
came out of the feast days, sowe keep the biblical feast days,
just came out of the fall feast,so nice and fed.
Just kicked off a new fat lossphase for myself.
So continuously aiming for thatbest version of myself, and
that's what we're going intonow.
(01:51):
So, welcome back, guys.
Um, this episode, this isepisode three of our current
series, Fat Loss After 40, TheTruth and the Tools.
Okay, so today we're gonnatackle one of the most important
and misunderstood topics in allof health and fitness that is
how to lose fat without wreckingyour metabolism.
(02:12):
Okay, a lot of excitement, a lotof noise around this topic of
wrecking metabolism, messing upyour metabolism, rebuilding
metabolism.
Some of it's true, some of it'sdefinitely not true.
So, we're gonna try to weedthrough some of this information
and figure out what we canactually apply to our life
that's been shown in science andalso anecdotal evidence.
(02:34):
So, that is our goal for today.
So, if you've ever lost weightonly to gain it back, or if you
feel that your body just didn'trespond anymore, then this
episode is totally for you.
I know there's plenty of peoplethat can relate to this because
I've been able to relate to thismultiple times in my life and in
my journey.
So, this first part we're gonnatalk about is the diet damage
(02:56):
trap.
What not to do?
Okay, we're gonna give you someguidelines of what to try to
avoid to set yourself up forsuccess.
So, let's start with themistakes that most people make.
All right, too many adults intheir 40s and 50s fall into the
same pattern.
They slash their calories waytoo low, they pile on endless
cardio, they get burnt out, theyregain everything, sometimes
(03:18):
with some extra interest there.
This cycle doesn't just hurtyour confidence, it chips away
at your metabolism.
Okay, we see that there is somedamage that actually can happen
here.
Now, there's no damage that isfinal, like you for the most
part, okay.
Let me say for the most part,there's not damage that is like,
(03:39):
hey, you're just stuck with whatyou have and there's no
bettering yourself.
But we want to make sure that wedon't get ourselves into those
places of where we do starthindering our metabolism because
basically we just make our jobharder, like it's not gonna stop
you from losing body fat.
That's impossible.
If you just stopped eating forgood, like you're gonna lose
weight.
(03:59):
I don't care what's up with yourmetabolism, I don't care what's
going on with your body, whatyour hormones are like.
If you stop eating, you aregoing to starve.
Okay.
But by lowering our immunesystem, or not our immune
system, by lowering ourmetabolism, it uh we can
definitely make the weight lossjourney and the muscle building
journey that much morechallenging.
(04:21):
So here is why that this tendsto kind of chip away at our
metabolism when we don't dothings right.
All right.
Your body is very adaptive.
So when your calories dropsharply, your resting energy
expenditure goes down too.
Okay.
So this is something we don'twant to happen.
That's how many calories ourbody's burning while we're doing
(04:41):
nothing.
The higher that that is, themore food we can eat, or the
less hard dieting we have to dobecause our body is burning
extra calories while at rest.
Another good reason to build asmuch muscle as you can.
Research shows that aggressivedeficits can reduce resting
metabolic rate by 15% or more.
And that's not even counting theeffect of lost muscle.
(05:03):
Okay, that's just metabolismindependently.
15% that's a big deal, guys.
That's a that's a prettysubstantial change there.
A downward shift.
Totally not worth it.
So over time, this yo-yo dietingshrinks lean mass, it reduces
daily activity, and it makesevery future diet harder.
(05:24):
And that's the biggest problemwith a lot of people is they
don't realize that the rat racethat they're in of starting,
stopping, being aggressive,overshooting, backup, you know,
backtracking.
This does have an effect onmetabolism that makes it harder
and harder each time that we tryagain in the future.
So think of it like this (05:42):
all right?
If you've ever felt like yourmetabolism is broken, it's not
broken, it's just adapted to thepunishment you've been putting
it through.
Okay.
Our body is very adaptive, itsnumber one job is to survive, to
keep you alive, and it will dowhatever it has to do in order
to make that happen.
Okay, sorry about the soundshift there.
(06:05):
Um, so the quick fix obviouslyis not worth it, okay?
Because fast weight loss thatsacrifices muscle leaves you
smaller, weaker, hungrier, andmore likely to rebound.
Okay, all bad things, nothingthat we want.
It's not worth it.
You're not getting ahead.
You know, regardless of howambitious you are, how motivated
(06:26):
you are, you are not gettingahead by being too aggressive.
You are just setting yourself upfor a more drastic failure
somewhere in the future.
All right.
So, next portion is metabolismis not fixed, it's responsive.
Okay.
This is where people, I feel,fall into the most error when it
comes to metabolism because theythink, oh, I've done some damage
to my metabolism over the years,whatever that means, that I'm
(06:50):
just stuck now.
But that's not the case, okay?
So this is the good news.
Your metabolism isn't a fixednumber, it's dynamic, it's
trainable, and it's influencedby your habits.
Okay, so you have a largeportion of the impact ability.
So here's how to protect andeven improve your metabolism
during fat loss.
Number one, strength trainingthree to four times per week.
(07:16):
Now, you don't have to strengthtrain that much.
Let me just say that, okay.
You could totally do two timesper week, you can even get away
with one time per week.
I rarely ever tell people tosettle for one time per week
because that's not going to giveyou the greatest results,
especially when it comes tobuilding and keeping muscle.
But even just two times perweek, even if it's short
(07:36):
workouts, that can go a longway.
But if you aim for that three tofour days per week, you
definitely put yourself in agood position to not lose muscle
tissue.
And we know that resistancetraining signals your body to
hold on to muscle even in adeficit.
So the more muscle equals ahigher calorie burn, better body
composition, and a strongermetabolism.
(07:58):
So we want to keep as muchmuscle as we can when we're
dieting.
No matter what our goal is, nomatter what we want to see in
our body, the more muscle thatwe can keep throughout our fat
loss phases, the better offwe're gonna look in the end, the
better off we're gonna feel, thebetter off we're gonna operate,
the better we're gonna think.
You know, cognitive abilities,everything is gonna be better if
(08:20):
you have more muscle than lessmuscle.
If you keep more muscle ratherthan burning it all off.
Number two is by prioritizingprotein.
These two kind of go hand inhand.
So aim for around 0.7 to onegram per pound of goal body
weight.
So the reason why I say goalbody weight is because if you're
350 pounds and you're trying toget to 175 pounds, you probably
(08:46):
don't want to try to forceyourself to eat 350 grams of
protein.
Like you could, but that's veryoverdoing it, very extreme as
far as on a higher intake, andthat's gonna take away a lot of
your calories that you haveavailable for carbs and fats.
So you're basically gonna beeating just pure protein all day
long, and that's miserable andnot sustainable.
(09:07):
So based on your goal weight, ifyour goal weight's 175 pounds,
then eat, you know, around 175pounds of protein, you're gonna
be uh good there.
Okay.
Look, I know what it feels liketo be frustrated with your
health.
Trust me.
To feel like you're doingeverything right, but nothing
seems to be sticking.
That's why our coaching isn'tabout perfection.
(09:27):
It's about building a systemthat works even when life gets
messy.
At Transform Health Initiative,we help busy adults rebuild
their health, rewire theirhabits, and redefine their
identity without shame, withoutoverwhelm, and without starting
over every Monday.
If you're tired of trying to doit all on your own, we're here
when you're ready.
(09:48):
All right, back to the episode.
Uh, so we know that proteinpreserves muscle, it increases
satiety, so it keeps you fullerlonger, potentially, and builds
more or sorry, and birds morecalories during digestion.
So that's what's called thethermo effect of food, and
that's basically how manycalories it requires of our body
in order to break down foodsinto a simpler form to absorb
(10:11):
them.
And basically, fats almost burnalmost no calories to break them
down because you don't reallyhave to break foul fats down
very much.
There's not a lot of processesto convert them to store them.
That dietary fat can easily gostraight into adipose tissue,
straight into fat cells becauseit is a fat.
(10:32):
Um, then carbs have a little bitmore of a calorie expenditure
when consumed, but not anythingto brag about.
Protein is the highest out ofthe three macronutrients.
It's not a substantial amount,so it's not like just eat as
much protein as possible andyou're gonna burn more calories,
you know, and have a bigdifference, but it does burn
more calories to break it down,break down those protein
(10:56):
molecules to their amino acidform so that they can be
utilized.
So, yes, you will burn morecalories, you know, from eating
more protein, but it's notgonna, like I said, it's not
gonna be something substantial.
It may be like 100 caloriesextra per day at max, you know,
most likely.
And that obviously doesn't soundlike very much.
(11:17):
Now, over time that can add upand that can be a two to five
percent difference, but don'ttry to use that as a reason to
just eat as much protein as youcan.
Just know that yes, it does burnmore calories than carbs and
fats.
Number three, what you can do iswalking daily, okay?
So non-exercise activity, thingslike steps, chores, just your
(11:39):
daily movements throughout theday, talking with your hands,
tapping your foot, clicking yourpen, things like that.
It's one of the most overlookedparts of metabolism, okay?
Um, so for most adults, dailymovement burns more calories
than formal exercise.
So the time that you spend atthe gym, rather if it's 45
minutes, 30 minutes, an hour, anhour and a half, two hours, you
(12:01):
know, the time that you spenddoing cardio, you burn some
calories there.
But if you're awake for 16 hoursof the day, then you've got
another 14 hours of the daywhere calories can be burned.
So if you're active, if you'removing around a lot, if you keep
yourself going, you have theopportunity to burn way more
calories than you did duringyour training session.
(12:23):
And um also side note on thatgetting steps in because it's
not very aggressive, it's notlike high intensity, it tends to
not really affect hunger levels.
Whereas doing like highintensity interval training,
HIIT training, or you know, morehigh intensity cardio and even
strength training, those cantend to spike hunger some.
But walking at a normal pacedoesn't seem to do that.
(12:44):
And you're getting in that dailyactivity, burning those extra
calories throughout the day.
So big thing that you can startadding in is going for walks
each day.
And number four, avoid long-termextreme deficits, okay?
Long-term extreme deficits.
So dieting is a stressor on thebody.
Stay in a moderate deficit, bigenough to see results, but small
(13:07):
enough to preserve lean mass.
Okay, so basically how we dothis on a as a coaching aspect
is we set a certain rate of lossthat we want to see each week.
If we supersede that rate ofloss, then we know that most
likely we're starting to diginto some of that muscle tissue
because the body can only burnso much body fat per week.
It's not a very large number.
And once you get past that, youryou'll your body will start
(13:30):
tapping into muscle tissue formore energy.
Because if you're losing higherthan the amount of body fat your
body can unlock and break downand burn, then it has to
continue to get energy tosustain itself from somewhere
else.
And it will gladly choose yourmuscle tissue unless you give it
a reason to keep that muscletissue.
So try to avoid that extremedieting, keep things in a
(13:54):
moderate deficit, you know,somewhere.
You know, what I like to aim forfor most people is anywhere
between a half a pound, upwardsof a pound per week of loss.
Again, that's body fat.
That's not just weight loss,that's not water, that's not
muscle, that's just fat loss.
That's can be a prettyaggressive rate of loss
depending on the size ofsomebody.
The smaller you are, the higheramount that you're gonna be
(14:16):
losing each week.
Um, but that's kind of a saferange, and then kind of test and
play from there, depending onwhat their goals are, their
timeline is, and just you knowhow how much they're willing to
push themselves, basically.
So, another thing you could doto avoid long-term extreme
deficits is to take breaks,okay?
Diet breaks, maintenance phases.
(14:38):
These actually protect long-termprogress.
A lot of people think that youneed to just push through your
goal and burn as much as you canand don't stop till you get to
your goal weight.
But a lot of bad things canhappen when we diet for too long
and we stay in a deficit for toolong.
So, utilizing and implementingdiet breaks where you give go a
certain amount of time, maybe afew days, probably not long
(14:59):
enough, more like a week, twoweeks, or longer.
We consider that diet break.
You eat about maintenancecalories, you're kind of just
maintaining your body weight atthat point, letting some of that
diet fatigue fall off, you know,the negative side effects of
dieting and losing body mass,and then you're good to start
pushing again from there.
Or doing an actual maintenancephase, which I consider a
(15:21):
maintenance phase, an extendeddiet break.
So maybe you know, four weeks,eight weeks, twelve weeks, or
longer, and staying in thatphase, really letting the body
recover from that deficit, thatstress that was put on the body.
So then when you kick up yournext fat loss phase, you are
good to go, everything's good,hunger's under control.
(15:42):
You know, you're able to eatenough food to sustain yourself
and to continue in a deficit foranother extended period of time.
That usually works out best.
That's what I did.
That's why I said at thebeginning of this, I just
entered in my next fat lossphase because I took, you know,
about a month of a maintenancephase, which I kind of overshot
my maintenance, not gonna lie,end up gaining a little bit more
than I wanted to during thatperiod, but it's all good.
(16:04):
Uh, but that's what I didbecause I'd been dieting for you
know several months at thatpoint, was definitely feeling
diet fatigue.
I was having to drop calorieslower than I wanted to go
because I couldn't supplementenough cardio and daily
movement.
And so it's like, hey, you know,and then the feast days came
where I know I'm gonna beovereating, I know I'm gonna be
eating more than normal foods Idon't normally eat.
So it's like, hey, this is theperfect opportunity to pump the
(16:26):
brakes, take some time, let mybody recover, let my mind
recover, you know,psychologically, and then now
I'm ready to push and I'm moremotivated than ever.
So totally worth it for sure.
So the reframe is this, guys thebest fat loss plans don't fight
your metabolism, they train itto work with you, okay?
You and your metabolism are onthe same team, all right?
(16:48):
You're not worried, it's notworking against you, it's trying
to save you.
Now, it may work against yourgoals because it doesn't know
the difference between trying toget down to a healthy body fat
percentage versus slowlystarving to death, but it's
still on your side, it stillwants you to be healthy, okay?
You have to support yourmetabolism, and your metabolism
will therefore support you.
(17:08):
All right.
So, this next section we'regoing to talk about is strategy
over willpower.
Okay.
This is the one of the biggestfactors when it comes to fat
loss for any age group, butespecially in your 40s.
So if you're in your 40s or 50s,here's your advantage.
All right, you don't have toout-hustle your 20s, you just
have to outsmart them.
Okay, you don't have to do whatyou did when you were 20 because
(17:30):
you probably won't be able to orwon't be able to for very long.
Life is different, your body'sdifferent, your goals are
different, your priorities aredifferent.
So the key is strategy, okay?
Nutritional periodization.
So alternate, like we talkedabout, between fat loss,
maintenance, and muscle buildingphases.
This way, your body's gettingdifferent things, you're adding
(17:51):
more muscle tissue, boostingyour metabolism.
You know, you're going through amaintenance phase where your
body's just getting it set atthat body weight, at that body
fat percentage.
You can get some, you know, somequote-unquote healing to your
metabolism, building that backup, and then fat loss phases
where you're working towardsyour goals and getting to a
healthy body fat percentage orpushing things on the leaner
(18:13):
side because you want to beleaner.
So it's better to alternatebetween those.
This keeps your metabolismflexible and it prevents burnout
because if you try to do any ofthese for too long, even muscle
building, it sounds amazing toeat a bunch of food and just
train hard and all that, buteventually that gets old.
Uh, and the fat loss that may orthe fat gain that may come with
it.
Same thing with maintenance,like it can get old just all the
(18:36):
time staying the same.
Like, why am I even training?
Why am I doing this?
If I'm not seeing any changeshappen, I'm just maintaining.
So going between them helpsprevent burnout.
Um, another thing, anotherstrategy that you can try is
flexible tracking.
Okay.
So this is a hard one forespecially a lot of us who are
in the bodybuilding world, oryou know, rather recreational or
(18:59):
competitive, uh, athletes,things like that.
So, or people that have focusedon weight loss for a long time.
So, trying not to obsess overcalorie counting, but
intentional awareness, okay?
So, tracking when needed, thenshift to mindful system once
habits are strong.
So, you shouldn't have to trackforever.
All right, that should not bethe goal of someone to track for
(19:21):
the rest of their life, weighingout everything, entering it into
an app or a spreadsheet orwhatever.
Now, I will say for some people,that works best for them.
That helps keep them in check.
There's that accountability,there's that structure, there's
that level of control.
That would be me.
I prefer to track because I knowmyself.
Like I know how to eat to get toany goal that I want without
(19:43):
ever tracking anything again.
Like it's fairly easy.
It's just, I don't really have,I don't feel like I have the
level of control, at least atthis point in my journey in my
life, to where I can just go dayafter day and not track
anything.
Like eventually I know me.
I end up overeating more andmore as time goes on.
And I like having that level ofcontrol.
(20:05):
I like seeing that data.
I like seeing what's happeningand why it's happening.
So that's the nerdy side of me.
And so I prefer to trackregardless of what season I'm
in.
But I really encourage people toat least track for a little bit
of time, you know, maybe a fewmonths, because this really
gives you a great understandingof how eating works, how
(20:26):
nutrition works, like, you know,how much protein are in certain
foods, how many carbs, how muchfat, how much fiber, um, you
know, which foods keep you fulllonger, what compilation of
foods tend to work better foryou, which which meals and
compilation of foods give youthe best energy and promote the
best sleep.
Like there's a lot of things youcan learn from tracking, but you
shouldn't have to be a slave toit the rest of your life.
(20:48):
You should learn how to eat foryour goals in that way.
Whenever you, hey, if you'reyou've been in maintenance or
massing for a while, it's like,hey, I want to clean things up.
I know I just need to eat alittle bit less of this, a
little bit less of that, switchout these couple foods, and I'm
good to go.
That takes a lot of discipline,though.
I will say that.
That's another part of that too.
I personally like more of aflexible dieting approach where
(21:10):
I can work in different things.
Like I want my ice cream.
So if I've learned in the pastthat ice cream is one of those
things that I can cut out prettymuch anything for a good amount
of time.
My favorite food is pizza, okay?
I cannot eat pizza for monthsand months, like it's fine.
Uh, same thing with everythingelse I enjoy, but ice cream is
one of those things that iteventually gets me.
(21:32):
And so it's better for me if I'mtracking because then I can
choose ice cream and make it fitinto the calories that I'm
needing for the day.
And that way I'm still reachingmy goals and not over-depriving
myself and then end up binginglater on because I have a bad
habit uh for a long for as longas I can remember, all the way
to childhood, of binging on foodand hiding it and and the guilt
(21:54):
and everything that comes withit.
So when I plan for it and Istructure it in, I'm taking
control back.
Okay.
And that makes it easier for meto be consistent over a long
period of time.
So that's what I prefer.
But I never tell anybody to dowhat I do, find what works best
for you and do that.
Okay.
Find what works and then let it.
(22:14):
Um, another thing, anotherstrategy is structured support.
Okay.
So this would be like coaching,hiring you a coach.
Um, hint hint.
We do online and in-personcoaching, check-ins,
accountability, the things thatcome with working with someone.
These are the guardrails thatkeep you consistent.
So having someone that you haveto report to, you know, um,
(22:35):
people act like, you know, oh,well, I'm not responsible
because I have somebody toreport to, or I should have
enough self-efficacy, or enoughability to keep myself
disciplined that I don't needsomebody, or it's weak to hire
somebody.
A lot of males feel this way.
Like it's, oh, you're just notstrong enough, you're not tough
enough to do it on your own.
You need somebody to help you.
(22:56):
Nah, okay.
Look at all the best athletesever.
Name one of them that didn'thave a coach.
Look at all the bestbodybuilders ever in history.
Tell me one that didn't have acoach, at least at some point,
okay?
Like the best of the best havepeople over them.
The richest people in the worldhave mentors and people over
them, people that they report toto keep them accountable for
(23:19):
their actions, business owners,like all of the successful
people that you typically see inthe world have somebody over
them.
Rather, if it's coaching them,helping them, guiding them,
keeping them accountable,whatever it may be.
Um, you you we cannot under wecan't minimize just how
(23:40):
beneficial it can be to havesomebody in your corner or have
a group in your corner.
And at THI, we don't just handpeople a cookie cutter deficit,
okay?
We build a system that protectsmetabolism while driving
results.
So this is what we do, this ishow we help our clients.
We help build the system and thestructure that's going to help
them be successful, but alsoteaching them along the way so
(24:02):
that they continue to learn howto do this for themselves.
So you don't have to, we don'thave to hold your hand for the
rest of your life.
We'll gladly walk with you, walknext to you, give you a push
when you need it.
But our goal is not to have todrag you along because this is
for you.
This is your life, this is yourhealth, this is your future, not
ours.
Okay.
So that's how we see things.
We want to build people up andeducate them and guide them and
(24:25):
lead them so that they can takethe reins themselves.
All right.
And here's the truth, guys.
Discipline alone won't save you,all right?
It will not save you.
Eventually, you will run into awall.
If it did save you, you wouldn'tkeep starting over.
Okay.
Everybody has discipline in thebeginning.
If you had one healthy mealwhere you chose a healthy meal
over a less healthy meal, thatwas discipline, okay?
(24:48):
But that may not last forever.
And strategy beats willpowerevery time, okay?
Willpower runs out.
We have a finite amount ofwillpower.
Strategy is what keeps thingshumming along while willpower
takes its natural dips.
All right.
So here is your takeaway of thisepisode, guys.
Losing fat after 40 isn't aboutbeing tougher, it's about being
(25:10):
smarter.
Okay, it's about beingstrategic, it's about knowing
the plan, executing the plan,trusting the plan, and then
reaping the results.
The more aggressive you are, themore you risk losing muscle,
slowing your metabolism andsetting yourself back.
Okay, there is no reason to risklosing muscle.
If you waited until March to tryto get your summer body ready,
(25:33):
and you've got 40 pounds thatyou need to lose to be beach
ready, you waited too long.
It's better to still do it in asmart way.
Accept the fact that you may nothave the body that you want to
see on the beach that year, andjust keep going until eventually
you develop that body that youcan keep forever, not just for
two weeks while you're onvacation and undo it all.
(25:54):
Okay.
Slow and steady don't just winthe race, it keeps you from
having to run it twice.
Okay.
Learn from my example, please.
I've lost over 100 pounds twicein my life.
It is the hardest thing I'veever done, and I had to repeat
it.
And I'm still fighting thisbattle because I didn't go slow
and steady.
I try to do it too many timeswhere I would bust out the gate,
(26:17):
full steam, and then wonder whyI'd burn out and just backtrack
over and over the same yo-yocycle so many times, so many
years in my life.
I'm 36 years old now, and I'mstill fighting this battle
because of these reasons.
But in year the years that havedeveloped recently, I've learned
systems, I've developed ways tokeep myself accountable and you
(26:38):
know, to have the structurethat's going to help me succeed
no matter what my goals are.
And that is living a life that'stransformed.
All right, live transformed.
Would you look at that?
All right, so I have a challengefor you this week.
Okay.
Of course, we have homeworkbecause what is learning if you
don't do anything with it?
Knowledge without application isjust entertainment.
(27:00):
And you're not here forentertainment.
Although I am an extremelyentertaining person, I have a
fantastic sense of humor.
I'm strikingly handsome.
I am all the things, all thegood things.
That's not why you're here.
Okay, you're here to learn andto apply.
And that's what we're gonna dothis week.
So I want you to review yourcurrent approach.
Are you cutting too hard?
(27:21):
Are you skipping strengthtraining?
Are you ignoring your pro areyou are you ignoring your
protein?
Okay, ask yourself this.
Are we doing things wrong out ofthe gate?
So I want you to pick oneadjustment, okay?
Rather, if that's how hardyou're dieting, if you're not
weight training, if you're notmoving your body daily as much
as you can, if you're ignoringprotein, I want you to pick one
(27:43):
of these, whether that's addinga strength session, that may be
upping your protein, it may betaking more steps, and start
implementing that now.
I don't mean like when you feellike it, like even while you're
listening to this podcast, grabyour protein shake real quick,
get out of the car, get off thecouch and walk around your
living room.
I don't know.
Like pick one of these and startnow.
(28:03):
And if you're tired of the yo-yocycle and you're ready for a
strategy built to work with yourbody, that's exactly what we do
at Transformed HealthInitiative.
All right.
So when you're ready, we wouldlove to help you live
transformed.
All right.
But until then or until nexttime, do something good for
yourself, something good foryour health, something good for
(28:24):
those you care about.
But whatever you do, make sureyou live transformed.
We'll talk at you next time.
And that's the biggest problem with a lot of
people is they don't realizethat the rat race that they're
in of starting, stopping, beingaggressive, overshooting, back
up, you know, backtracking.
This does have an effect on mymetabolism that makes it harder
and harder each time that we tryagain in the future.
SPEAKER_00 (00:19):
Welcome to Live Transformed, the podcast from
Transformed Health Initiative,where evidence-based truth meets
real life transformation.
Lead yourself, integrate health,value what matters, engage in
the process.
This is how you livetransformed.
And now here's your host, AdamKelly.
SPEAKER_01 (00:43):
What is going on, all of my live transformed
people out there?
Welcome to the show this week.
Um, feels good to be back.
It's been a little while sinceI've recorded any episodes.
I like to try to batch record alittle bit ahead of time, and
that way, you know, I kind ofhave the work done for a little
while while I can focus on otherprojects and focus on my clients
(01:06):
and my own health goals andthings like that.
And just the way this season hasbeen for me and my life, um, I
have kind of struggled to stayahead.
So right now I'm recording nextweek's episode, and then I'm
gonna try to knock out a few ofthem, and that way I can get
back on track and stay ahead ofthe game because if you don't
prepare to win, then you arepreparing to fail by default.
(01:31):
So uh feels good to be back.
Haven't got to record in awhile, and um, our family just
came out of the feast days, sowe keep the biblical feast days,
just came out of the fall feast,so nice and fed.
Just kicked off a new fat lossphase for myself.
So continuously aiming for thatbest version of myself, and
that's what we're going intonow.
(01:51):
So, welcome back, guys.
Um, this episode, this isepisode three of our current
series, Fat Loss After 40, TheTruth and the Tools.
Okay, so today we're gonnatackle one of the most important
and misunderstood topics in allof health and fitness that is
how to lose fat without wreckingyour metabolism.
(02:12):
Okay, a lot of excitement, a lotof noise around this topic of
wrecking metabolism, messing upyour metabolism, rebuilding
metabolism.
Some of it's true, some of it'sdefinitely not true.
So, we're gonna try to weedthrough some of this information
and figure out what we canactually apply to our life
that's been shown in science andalso anecdotal evidence.
(02:34):
So, that is our goal for today.
So, if you've ever lost weightonly to gain it back, or if you
feel that your body just didn'trespond anymore, then this
episode is totally for you.
I know there's plenty of peoplethat can relate to this because
I've been able to relate to thismultiple times in my life and in
my journey.
So, this first part we're gonnatalk about is the diet damage
(02:56):
trap.
What not to do?
Okay, we're gonna give you someguidelines of what to try to
avoid to set yourself up forsuccess.
So, let's start with themistakes that most people make.
All right, too many adults intheir 40s and 50s fall into the
same pattern.
They slash their calories waytoo low, they pile on endless
cardio, they get burnt out, theyregain everything, sometimes
(03:18):
with some extra interest there.
This cycle doesn't just hurtyour confidence, it chips away
at your metabolism.
Okay, we see that there is somedamage that actually can happen
here.
Now, there's no damage that isfinal, like you for the most
part, okay.
Let me say for the most part,there's not damage that is like,
(03:39):
hey, you're just stuck with whatyou have and there's no
bettering yourself.
But we want to make sure that wedon't get ourselves into those
places of where we do starthindering our metabolism because
basically we just make our jobharder, like it's not gonna stop
you from losing body fat.
That's impossible.
If you just stopped eating forgood, like you're gonna lose
weight.
(03:59):
I don't care what's up with yourmetabolism, I don't care what's
going on with your body, whatyour hormones are like.
If you stop eating, you aregoing to starve.
Okay.
But by lowering our immunesystem, or not our immune
system, by lowering ourmetabolism, it uh we can
definitely make the weight lossjourney and the muscle building
journey that much morechallenging.
(04:21):
So here is why that this tendsto kind of chip away at our
metabolism when we don't dothings right.
All right.
Your body is very adaptive.
So when your calories dropsharply, your resting energy
expenditure goes down too.
Okay.
So this is something we don'twant to happen.
That's how many calories ourbody's burning while we're doing
(04:41):
nothing.
The higher that that is, themore food we can eat, or the
less hard dieting we have to dobecause our body is burning
extra calories while at rest.
Another good reason to build asmuch muscle as you can.
Research shows that aggressivedeficits can reduce resting
metabolic rate by 15% or more.
And that's not even counting theeffect of lost muscle.
(05:03):
Okay, that's just metabolismindependently.
15% that's a big deal, guys.
That's a that's a prettysubstantial change there.
A downward shift.
Totally not worth it.
So over time, this yo-yo dietingshrinks lean mass, it reduces
daily activity, and it makesevery future diet harder.
(05:24):
And that's the biggest problemwith a lot of people is they
don't realize that the rat racethat they're in of starting,
stopping, being aggressive,overshooting, backup, you know,
backtracking.
This does have an effect onmetabolism that makes it harder
and harder each time that we tryagain in the future.
So think of it like this (05:42):
all right?
If you've ever felt like yourmetabolism is broken, it's not
broken, it's just adapted to thepunishment you've been putting
it through.
Okay.
Our body is very adaptive, itsnumber one job is to survive, to
keep you alive, and it will dowhatever it has to do in order
to make that happen.
Okay, sorry about the soundshift there.
(06:05):
Um, so the quick fix obviouslyis not worth it, okay?
Because fast weight loss thatsacrifices muscle leaves you
smaller, weaker, hungrier, andmore likely to rebound.
Okay, all bad things, nothingthat we want.
It's not worth it.
You're not getting ahead.
You know, regardless of howambitious you are, how motivated
(06:26):
you are, you are not gettingahead by being too aggressive.
You are just setting yourself upfor a more drastic failure
somewhere in the future.
All right.
So, next portion is metabolismis not fixed, it's responsive.
Okay.
This is where people, I feel,fall into the most error when it
comes to metabolism because theythink, oh, I've done some damage
to my metabolism over the years,whatever that means, that I'm
(06:50):
just stuck now.
But that's not the case, okay?
So this is the good news.
Your metabolism isn't a fixednumber, it's dynamic, it's
trainable, and it's influencedby your habits.
Okay, so you have a largeportion of the impact ability.
So here's how to protect andeven improve your metabolism
during fat loss.
Number one, strength trainingthree to four times per week.
(07:16):
Now, you don't have to strengthtrain that much.
Let me just say that, okay.
You could totally do two timesper week, you can even get away
with one time per week.
I rarely ever tell people tosettle for one time per week
because that's not going to giveyou the greatest results,
especially when it comes tobuilding and keeping muscle.
But even just two times perweek, even if it's short
(07:36):
workouts, that can go a longway.
But if you aim for that three tofour days per week, you
definitely put yourself in agood position to not lose muscle
tissue.
And we know that resistancetraining signals your body to
hold on to muscle even in adeficit.
So the more muscle equals ahigher calorie burn, better body
composition, and a strongermetabolism.
(07:58):
So we want to keep as muchmuscle as we can when we're
dieting.
No matter what our goal is, nomatter what we want to see in
our body, the more muscle thatwe can keep throughout our fat
loss phases, the better offwe're gonna look in the end, the
better off we're gonna feel, thebetter off we're gonna operate,
the better we're gonna think.
You know, cognitive abilities,everything is gonna be better if
(08:20):
you have more muscle than lessmuscle.
If you keep more muscle ratherthan burning it all off.
Number two is by prioritizingprotein.
These two kind of go hand inhand.
So aim for around 0.7 to onegram per pound of goal body
weight.
So the reason why I say goalbody weight is because if you're
350 pounds and you're trying toget to 175 pounds, you probably
(08:46):
don't want to try to forceyourself to eat 350 grams of
protein.
Like you could, but that's veryoverdoing it, very extreme as
far as on a higher intake, andthat's gonna take away a lot of
your calories that you haveavailable for carbs and fats.
So you're basically gonna beeating just pure protein all day
long, and that's miserable andnot sustainable.
(09:07):
So based on your goal weight, ifyour goal weight's 175 pounds,
then eat, you know, around 175pounds of protein, you're gonna
be uh good there.
Okay.
Look, I know what it feels liketo be frustrated with your
health.
Trust me.
To feel like you're doingeverything right, but nothing
seems to be sticking.
That's why our coaching isn'tabout perfection.
(09:27):
It's about building a systemthat works even when life gets
messy.
At Transform Health Initiative,we help busy adults rebuild
their health, rewire theirhabits, and redefine their
identity without shame, withoutoverwhelm, and without starting
over every Monday.
If you're tired of trying to doit all on your own, we're here
when you're ready.
(09:48):
All right, back to the episode.
Uh, so we know that proteinpreserves muscle, it increases
satiety, so it keeps you fullerlonger, potentially, and builds
more or sorry, and birds morecalories during digestion.
So that's what's called thethermo effect of food, and
that's basically how manycalories it requires of our body
in order to break down foodsinto a simpler form to absorb
(10:11):
them.
And basically, fats almost burnalmost no calories to break them
down because you don't reallyhave to break foul fats down
very much.
There's not a lot of processesto convert them to store them.
That dietary fat can easily gostraight into adipose tissue,
straight into fat cells becauseit is a fat.
(10:32):
Um, then carbs have a little bitmore of a calorie expenditure
when consumed, but not anythingto brag about.
Protein is the highest out ofthe three macronutrients.
It's not a substantial amount,so it's not like just eat as
much protein as possible andyou're gonna burn more calories,
you know, and have a bigdifference, but it does burn
more calories to break it down,break down those protein
(10:56):
molecules to their amino acidform so that they can be
utilized.
So, yes, you will burn morecalories, you know, from eating
more protein, but it's notgonna, like I said, it's not
gonna be something substantial.
It may be like 100 caloriesextra per day at max, you know,
most likely.
And that obviously doesn't soundlike very much.
(11:17):
Now, over time that can add upand that can be a two to five
percent difference, but don'ttry to use that as a reason to
just eat as much protein as youcan.
Just know that yes, it does burnmore calories than carbs and
fats.
Number three, what you can do iswalking daily, okay?
So non-exercise activity, thingslike steps, chores, just your
(11:39):
daily movements throughout theday, talking with your hands,
tapping your foot, clicking yourpen, things like that.
It's one of the most overlookedparts of metabolism, okay?
Um, so for most adults, dailymovement burns more calories
than formal exercise.
So the time that you spend atthe gym, rather if it's 45
minutes, 30 minutes, an hour, anhour and a half, two hours, you
(12:01):
know, the time that you spenddoing cardio, you burn some
calories there.
But if you're awake for 16 hoursof the day, then you've got
another 14 hours of the daywhere calories can be burned.
So if you're active, if you'removing around a lot, if you keep
yourself going, you have theopportunity to burn way more
calories than you did duringyour training session.
(12:23):
And um also side note on thatgetting steps in because it's
not very aggressive, it's notlike high intensity, it tends to
not really affect hunger levels.
Whereas doing like highintensity interval training,
HIIT training, or you know, morehigh intensity cardio and even
strength training, those cantend to spike hunger some.
But walking at a normal pacedoesn't seem to do that.
(12:44):
And you're getting in that dailyactivity, burning those extra
calories throughout the day.
So big thing that you can startadding in is going for walks
each day.
And number four, avoid long-termextreme deficits, okay?
Long-term extreme deficits.
So dieting is a stressor on thebody.
Stay in a moderate deficit, bigenough to see results, but small
(13:07):
enough to preserve lean mass.
Okay, so basically how we dothis on a as a coaching aspect
is we set a certain rate of lossthat we want to see each week.
If we supersede that rate ofloss, then we know that most
likely we're starting to diginto some of that muscle tissue
because the body can only burnso much body fat per week.
It's not a very large number.
And once you get past that, youryou'll your body will start
(13:30):
tapping into muscle tissue formore energy.
Because if you're losing higherthan the amount of body fat your
body can unlock and break downand burn, then it has to
continue to get energy tosustain itself from somewhere
else.
And it will gladly choose yourmuscle tissue unless you give it
a reason to keep that muscletissue.
So try to avoid that extremedieting, keep things in a
(13:54):
moderate deficit, you know,somewhere.
You know, what I like to aim forfor most people is anywhere
between a half a pound, upwardsof a pound per week of loss.
Again, that's body fat.
That's not just weight loss,that's not water, that's not
muscle, that's just fat loss.
That's can be a prettyaggressive rate of loss
depending on the size ofsomebody.
The smaller you are, the higheramount that you're gonna be
(14:16):
losing each week.
Um, but that's kind of a saferange, and then kind of test and
play from there, depending onwhat their goals are, their
timeline is, and just you knowhow how much they're willing to
push themselves, basically.
So, another thing you could doto avoid long-term extreme
deficits is to take breaks,okay?
Diet breaks, maintenance phases.
(14:38):
These actually protect long-termprogress.
A lot of people think that youneed to just push through your
goal and burn as much as you canand don't stop till you get to
your goal weight.
But a lot of bad things canhappen when we diet for too long
and we stay in a deficit for toolong.
So, utilizing and implementingdiet breaks where you give go a
certain amount of time, maybe afew days, probably not long
(14:59):
enough, more like a week, twoweeks, or longer.
We consider that diet break.
You eat about maintenancecalories, you're kind of just
maintaining your body weight atthat point, letting some of that
diet fatigue fall off, you know,the negative side effects of
dieting and losing body mass,and then you're good to start
pushing again from there.
Or doing an actual maintenancephase, which I consider a
(15:21):
maintenance phase, an extendeddiet break.
So maybe you know, four weeks,eight weeks, twelve weeks, or
longer, and staying in thatphase, really letting the body
recover from that deficit, thatstress that was put on the body.
So then when you kick up yournext fat loss phase, you are
good to go, everything's good,hunger's under control.
(15:42):
You know, you're able to eatenough food to sustain yourself
and to continue in a deficit foranother extended period of time.
That usually works out best.
That's what I did.
That's why I said at thebeginning of this, I just
entered in my next fat lossphase because I took, you know,
about a month of a maintenancephase, which I kind of overshot
my maintenance, not gonna lie,end up gaining a little bit more
than I wanted to during thatperiod, but it's all good.
(16:04):
Uh, but that's what I didbecause I'd been dieting for you
know several months at thatpoint, was definitely feeling
diet fatigue.
I was having to drop calorieslower than I wanted to go
because I couldn't supplementenough cardio and daily
movement.
And so it's like, hey, you know,and then the feast days came
where I know I'm gonna beovereating, I know I'm gonna be
eating more than normal foods Idon't normally eat.
So it's like, hey, this is theperfect opportunity to pump the
(16:26):
brakes, take some time, let mybody recover, let my mind
recover, you know,psychologically, and then now
I'm ready to push and I'm moremotivated than ever.
So totally worth it for sure.
So the reframe is this, guys thebest fat loss plans don't fight
your metabolism, they train itto work with you, okay?
You and your metabolism are onthe same team, all right?
(16:48):
You're not worried, it's notworking against you, it's trying
to save you.
Now, it may work against yourgoals because it doesn't know
the difference between trying toget down to a healthy body fat
percentage versus slowlystarving to death, but it's
still on your side, it stillwants you to be healthy, okay?
You have to support yourmetabolism, and your metabolism
will therefore support you.
(17:08):
All right.
So, this next section we'regoing to talk about is strategy
over willpower.
Okay.
This is the one of the biggestfactors when it comes to fat
loss for any age group, butespecially in your 40s.
So if you're in your 40s or 50s,here's your advantage.
All right, you don't have toout-hustle your 20s, you just
have to outsmart them.
Okay, you don't have to do whatyou did when you were 20 because
(17:30):
you probably won't be able to orwon't be able to for very long.
Life is different, your body'sdifferent, your goals are
different, your priorities aredifferent.
So the key is strategy, okay?
Nutritional periodization.
So alternate, like we talkedabout, between fat loss,
maintenance, and muscle buildingphases.
This way, your body's gettingdifferent things, you're adding
(17:51):
more muscle tissue, boostingyour metabolism.
You know, you're going through amaintenance phase where your
body's just getting it set atthat body weight, at that body
fat percentage.
You can get some, you know, somequote-unquote healing to your
metabolism, building that backup, and then fat loss phases
where you're working towardsyour goals and getting to a
healthy body fat percentage orpushing things on the leaner
(18:13):
side because you want to beleaner.
So it's better to alternatebetween those.
This keeps your metabolismflexible and it prevents burnout
because if you try to do any ofthese for too long, even muscle
building, it sounds amazing toeat a bunch of food and just
train hard and all that, buteventually that gets old.
Uh, and the fat loss that may orthe fat gain that may come with
it.
Same thing with maintenance,like it can get old just all the
(18:36):
time staying the same.
Like, why am I even training?
Why am I doing this?
If I'm not seeing any changeshappen, I'm just maintaining.
So going between them helpsprevent burnout.
Um, another thing, anotherstrategy that you can try is
flexible tracking.
Okay.
So this is a hard one forespecially a lot of us who are
in the bodybuilding world, oryou know, rather recreational or
(18:59):
competitive, uh, athletes,things like that.
So, or people that have focusedon weight loss for a long time.
So, trying not to obsess overcalorie counting, but
intentional awareness, okay?
So, tracking when needed, thenshift to mindful system once
habits are strong.
So, you shouldn't have to trackforever.
All right, that should not bethe goal of someone to track for
(19:21):
the rest of their life, weighingout everything, entering it into
an app or a spreadsheet orwhatever.
Now, I will say for some people,that works best for them.
That helps keep them in check.
There's that accountability,there's that structure, there's
that level of control.
That would be me.
I prefer to track because I knowmyself.
Like I know how to eat to get toany goal that I want without
(19:43):
ever tracking anything again.
Like it's fairly easy.
It's just, I don't really have,I don't feel like I have the
level of control, at least atthis point in my journey in my
life, to where I can just go dayafter day and not track
anything.
Like eventually I know me.
I end up overeating more andmore as time goes on.
And I like having that level ofcontrol.
(20:05):
I like seeing that data.
I like seeing what's happeningand why it's happening.
So that's the nerdy side of me.
And so I prefer to trackregardless of what season I'm
in.
But I really encourage people toat least track for a little bit
of time, you know, maybe a fewmonths, because this really
gives you a great understandingof how eating works, how
(20:26):
nutrition works, like, you know,how much protein are in certain
foods, how many carbs, how muchfat, how much fiber, um, you
know, which foods keep you fulllonger, what compilation of
foods tend to work better foryou, which which meals and
compilation of foods give youthe best energy and promote the
best sleep.
Like there's a lot of things youcan learn from tracking, but you
shouldn't have to be a slave toit the rest of your life.
(20:48):
You should learn how to eat foryour goals in that way.
Whenever you, hey, if you'reyou've been in maintenance or
massing for a while, it's like,hey, I want to clean things up.
I know I just need to eat alittle bit less of this, a
little bit less of that, switchout these couple foods, and I'm
good to go.
That takes a lot of discipline,though.
I will say that.
That's another part of that too.
I personally like more of aflexible dieting approach where
(21:10):
I can work in different things.
Like I want my ice cream.
So if I've learned in the pastthat ice cream is one of those
things that I can cut out prettymuch anything for a good amount
of time.
My favorite food is pizza, okay?
I cannot eat pizza for monthsand months, like it's fine.
Uh, same thing with everythingelse I enjoy, but ice cream is
one of those things that iteventually gets me.
(21:32):
And so it's better for me if I'mtracking because then I can
choose ice cream and make it fitinto the calories that I'm
needing for the day.
And that way I'm still reachingmy goals and not over-depriving
myself and then end up binginglater on because I have a bad
habit uh for a long for as longas I can remember, all the way
to childhood, of binging on foodand hiding it and and the guilt
(21:54):
and everything that comes withit.
So when I plan for it and Istructure it in, I'm taking
control back.
Okay.
And that makes it easier for meto be consistent over a long
period of time.
So that's what I prefer.
But I never tell anybody to dowhat I do, find what works best
for you and do that.
Okay.
Find what works and then let it.
(22:14):
Um, another thing, anotherstrategy is structured support.
Okay.
So this would be like coaching,hiring you a coach.
Um, hint hint.
We do online and in-personcoaching, check-ins,
accountability, the things thatcome with working with someone.
These are the guardrails thatkeep you consistent.
So having someone that you haveto report to, you know, um,
(22:35):
people act like, you know, oh,well, I'm not responsible
because I have somebody toreport to, or I should have
enough self-efficacy, or enoughability to keep myself
disciplined that I don't needsomebody, or it's weak to hire
somebody.
A lot of males feel this way.
Like it's, oh, you're just notstrong enough, you're not tough
enough to do it on your own.
You need somebody to help you.
(22:56):
Nah, okay.
Look at all the best athletesever.
Name one of them that didn'thave a coach.
Look at all the bestbodybuilders ever in history.
Tell me one that didn't have acoach, at least at some point,
okay?
Like the best of the best havepeople over them.
The richest people in the worldhave mentors and people over
them, people that they report toto keep them accountable for
(23:19):
their actions, business owners,like all of the successful
people that you typically see inthe world have somebody over
them.
Rather, if it's coaching them,helping them, guiding them,
keeping them accountable,whatever it may be.
Um, you you we cannot under wecan't minimize just how
(23:40):
beneficial it can be to havesomebody in your corner or have
a group in your corner.
And at THI, we don't just handpeople a cookie cutter deficit,
okay?
We build a system that protectsmetabolism while driving
results.
So this is what we do, this ishow we help our clients.
We help build the system and thestructure that's going to help
them be successful, but alsoteaching them along the way so
(24:02):
that they continue to learn howto do this for themselves.
So you don't have to, we don'thave to hold your hand for the
rest of your life.
We'll gladly walk with you, walknext to you, give you a push
when you need it.
But our goal is not to have todrag you along because this is
for you.
This is your life, this is yourhealth, this is your future, not
ours.
Okay.
So that's how we see things.
We want to build people up andeducate them and guide them and
(24:25):
lead them so that they can takethe reins themselves.
All right.
And here's the truth, guys.
Discipline alone won't save you,all right?
It will not save you.
Eventually, you will run into awall.
If it did save you, you wouldn'tkeep starting over.
Okay.
Everybody has discipline in thebeginning.
If you had one healthy mealwhere you chose a healthy meal
over a less healthy meal, thatwas discipline, okay?
(24:48):
But that may not last forever.
And strategy beats willpowerevery time, okay?
Willpower runs out.
We have a finite amount ofwillpower.
Strategy is what keeps thingshumming along while willpower
takes its natural dips.
All right.
So here is your takeaway of thisepisode, guys.
Losing fat after 40 isn't aboutbeing tougher, it's about being
(25:10):
smarter.
Okay, it's about beingstrategic, it's about knowing
the plan, executing the plan,trusting the plan, and then
reaping the results.
The more aggressive you are, themore you risk losing muscle,
slowing your metabolism andsetting yourself back.
Okay, there is no reason to risklosing muscle.
If you waited until March to tryto get your summer body ready,
(25:33):
and you've got 40 pounds thatyou need to lose to be beach
ready, you waited too long.
It's better to still do it in asmart way.
Accept the fact that you may nothave the body that you want to
see on the beach that year, andjust keep going until eventually
you develop that body that youcan keep forever, not just for
two weeks while you're onvacation and undo it all.
(25:54):
Okay.
Slow and steady don't just winthe race, it keeps you from
having to run it twice.
Okay.
Learn from my example, please.
I've lost over 100 pounds twicein my life.
It is the hardest thing I'veever done, and I had to repeat
it.
And I'm still fighting thisbattle because I didn't go slow
and steady.
I try to do it too many timeswhere I would bust out the gate,
(26:17):
full steam, and then wonder whyI'd burn out and just backtrack
over and over the same yo-yocycle so many times, so many
years in my life.
I'm 36 years old now, and I'mstill fighting this battle
because of these reasons.
But in year the years that havedeveloped recently, I've learned
systems, I've developed ways tokeep myself accountable and you
(26:38):
know, to have the structurethat's going to help me succeed
no matter what my goals are.
And that is living a life that'stransformed.
All right, live transformed.
Would you look at that?
All right, so I have a challengefor you this week.
Okay.
Of course, we have homeworkbecause what is learning if you
don't do anything with it?
Knowledge without application isjust entertainment.
(27:00):
And you're not here forentertainment.
Although I am an extremelyentertaining person, I have a
fantastic sense of humor.
I'm strikingly handsome.
I am all the things, all thegood things.
That's not why you're here.
Okay, you're here to learn andto apply.
And that's what we're gonna dothis week.
So I want you to review yourcurrent approach.
Are you cutting too hard?
(27:21):
Are you skipping strengthtraining?
Are you ignoring your pro areyou are you ignoring your
protein?
Okay, ask yourself this.
Are we doing things wrong out ofthe gate?
So I want you to pick oneadjustment, okay?
Rather, if that's how hardyou're dieting, if you're not
weight training, if you're notmoving your body daily as much
as you can, if you're ignoringprotein, I want you to pick one
(27:43):
of these, whether that's addinga strength session, that may be
upping your protein, it may betaking more steps, and start
implementing that now.
I don't mean like when you feellike it, like even while you're
listening to this podcast, grabyour protein shake real quick,
get out of the car, get off thecouch and walk around your
living room.
I don't know.
Like pick one of these and startnow.
(28:03):
And if you're tired of the yo-yocycle and you're ready for a
strategy built to work with yourbody, that's exactly what we do
at Transformed HealthInitiative.
All right.
So when you're ready, we wouldlove to help you live
transformed.
All right.
But until then or until nexttime, do something good for
yourself, something good foryour health, something good for
(28:24):
those you care about.
But whatever you do, make sureyou live transformed.
We'll talk at you next time.
Popular Podcasts
Stuff You Should Know
If you've ever wanted to know about champagne, satanism, the Stonewall Uprising, chaos theory, LSD, El Nino, true crime and Rosa Parks, then look no further. Josh and Chuck have you covered.
Dateline NBC
Current and classic episodes, featuring compelling true-crime mysteries, powerful documentaries and in-depth investigations. Follow now to get the latest episodes of Dateline NBC completely free, or subscribe to Dateline Premium for ad-free listening and exclusive bonus content: DatelinePremium.com
The Burden
The Burden is a documentary series that takes listeners into the hidden places where justice is done (and undone). It dives deep into the lives of heroes and villains. And it focuses a spotlight on those who triumph even when the odds are against them. Season 5 - The Burden: Death & Deceit in Alliance On April Fools Day 1999, 26-year-old Yvonne Layne was found murdered in her Alliance, Ohio home. David Thorne, her ex-boyfriend and father of one of her children, was instantly a suspect. Another young man admitted to the murder, and David breathed a sigh of relief, until the confessed murderer fingered David; “He paid me to do it.” David was sentenced to life without parole. Two decades later, Pulitzer winner and podcast host, Maggie Freleng (Bone Valley Season 3: Graves County, Wrongful Conviction, Suave) launched a “live” investigation into David's conviction alongside Jason Baldwin (himself wrongfully convicted as a member of the West Memphis Three). Maggie had come to believe that the entire investigation of David was botched by the tiny local police department, or worse, covered up the real killer. Was Maggie correct? Was David’s claim of innocence credible? In Death and Deceit in Alliance, Maggie recounts the case that launched her career, and ultimately, “broke” her.” The results will shock the listener and reduce Maggie to tears and self-doubt. This is not your typical wrongful conviction story. In fact, it turns the genre on its head. It asks the question: What if our champions are foolish? Season 4 - The Burden: Get the Money and Run “Trying to murder my father, this was the thing that put me on the path.” That’s Joe Loya and that path was bank robbery. Bank, bank, bank, bank, bank. In season 4 of The Burden: Get the Money and Run, we hear from Joe who was once the most prolific bank robber in Southern California, and beyond. He used disguises, body doubles, proxies. He leaped over counters, grabbed the money and ran. Even as the FBI was closing in. It was a showdown between a daring bank robber, and a patient FBI agent. Joe was no ordinary bank robber. He was bright, articulate, charismatic, and driven by a dark rage that he summoned up at will. In seven episodes, Joe tells all: the what, the how… and the why. Including why he tried to murder his father. Season 3 - The Burden: Avenger Miriam Lewin is one of Argentina’s leading journalists today. At 19 years old, she was kidnapped off the streets of Buenos Aires for her political activism and thrown into a concentration camp. Thousands of her fellow inmates were executed, tossed alive from a cargo plane into the ocean. Miriam, along with a handful of others, will survive the camp. Then as a journalist, she will wage a decades long campaign to bring her tormentors to justice. Avenger is about one woman’s triumphant battle against unbelievable odds to survive torture, claim justice for the crimes done against her and others like her, and change the future of her country. Season 2 - The Burden: Empire on Blood Empire on Blood is set in the Bronx, NY, in the early 90s, when two young drug dealers ruled an intersection known as “The Corner on Blood.” The boss, Calvin Buari, lived large. He and a protege swore they would build an empire on blood. Then the relationship frayed and the protege accused Calvin of a double homicide which he claimed he didn’t do. But did he? Award-winning journalist Steve Fishman spent seven years to answer that question. This is the story of one man’s last chance to overturn his life sentence. He may prevail, but someone’s gotta pay. The Burden: Empire on Blood is the director’s cut of the true crime classic which reached #1 on the charts when it was first released half a dozen years ago. Season 1 - The Burden In the 1990s, Detective Louis N. Scarcella was legendary. In a city overrun by violent crime, he cracked the toughest cases and put away the worst criminals. “The Hulk” was his nickname. Then the story changed. Scarcella ran into a group of convicted murderers who all say they are innocent. They turned themselves into jailhouse-lawyers and in prison founded a lway firm. When they realized Scarcella helped put many of them away, they set their sights on taking him down. And with the help of a NY Times reporter they have a chance. For years, Scarcella insisted he did nothing wrong. But that’s all he’d say. Until we tracked Scarcella to a sauna in a Russian bathhouse, where he started to talk..and talk and talk. “The guilty have gone free,” he whispered. And then agreed to take us into the belly of the beast. Welcome to The Burden.