Ep 55: The “Best” Diet for Weight Loss and Finding Food Freedom with Kate Bay Jaramillo

Episode Transcript
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Philip Pape (00:08):
Welcome to the Wits & Weights podcast, where we
discuss getting strong andhealthy with strength training
and sustainable nutrition. I'myour host, Philip pape, and in
each episode, we examinestrategies to help you achieve
physical self mastery through ahealthy skepticism of the
fitness industry, and acommitment to consistent
nutrition and training forsustainable results. Welcome to

(00:32):
another episode of Wits &Weights. I think you're going to
love my guest today because herexpertise her energy positivity,
ability to inspire areinfectious. We know each other
because she's a business coachof mine who has helped me serve
clients and listeners betterthan I could ever have imagined
and is impacted so many otherclients and coaches during her
career. Her name is Kate Bayhmil. And Kate and I are going

(00:56):
to chat about some of today'shot nutrition topics, such as
specific diets for fat loss,health for women over 40
intermittent fasting, theimportance of training and the
connection between mind and bodywhen it comes to getting
results. We'll also get into thebusiness side of coaching a bit
she lets me Kate is a masterfitness instructor, nutrition

(01:17):
business coach and cookbookauthor. She's the founder of
ketogenic living one on one andthe co owner and director of
client success at beyond macros.
If you're a nutrition coach,check out their Facebook group
called online nutrition coachcommunity, hashtag lNcc, where
you can meet Kate firsthand andsee all the great work she's
doing. Most importantly, Kate isa loving wife and mother of four
amazing children. In her sparetime Kate enjoys traveling,

(01:40):
cooking and coaching elementarycheerleading. Kate, I'm
genuinely ecstatic that you'rehere. I'm looking forward to
this conversation and trying tomatch your incredible energy.

Kate Jaramillo (01:50):
Oh, thank you so much for having me. I'm so
excited to be on Wits, &Weights, I've been like
following you and watching youand it's awesome.

Yeah, let's start at the top. And then I'm sure
we're gonna have a greatconversation. Just you know how
you got here, what your storyis, and how you got into the
space of fitness of nutrition.
And now nutrition, businesscoaching.

So it all started with a spin class. I
used to work at the GreaterPhiladelphia Chamber of
Commerce. And we had a companymembership at the best gym in
the city. Like it's where allthe celebrities go and train
when they're in town. So I gotto meet some interesting people
and watch them train. But goingthat gym offered a spin class

(02:31):
and I had never done thatbefore. But a co worker of mine
was like, Oh, come to this classwith me. Dark lights, EDM music,
and my heart is like pounding. Iwas like, Oh my gosh, I found my
soulmate workout. So I did itfor a few years. And I was like,
I should get certified in this.
Because if I listen, if all elsefalls apart, I could be a spin
class DJ. I really good, likemusic and my glasses. So I did

(02:53):
that. And I you know, I was liketeaching classes. And then after
the birth of my first daughter,I didn't go back to work. I was
like holding my little baby. I'mlike, I can't leave you. I want
to be with you all the time. SoI didn't go back to my job. And
I just started teaching fitnessclasses and getting certified in
additional formats. As youmentioned, I became a master

(03:14):
trainer. So I was training thetrainer's in like Insanity and
p90x, I was doing PIO and turbokick, I was actually certified
in turbo kick by the CreatorChalene Johnson, which is super
cool. And people would alwaysask me in my classes, you know,
what should I eat before myclass what she after my class
and trying to lose weight andtrying to build muscle, blah,
blah, blah. And I was tellingthem what I did. But I felt like

(03:35):
I needed to know more so that Icould do more and give more. And
I actually, my firstcertification in nutrition was
through the Institute ofnutritional leadership, which is
run by Dr. Josh Axe. And he wasthe one that actually turned me
on to keto ketogenic likes. Now,the reason that he turned me on

(03:56):
to it is because he said thatthis is this is what he uses to
help his clients who have beenstuck, break plateau, break
through weight loss plateaus,and lose weight quickly. Well,
at this time, I had had, youknow, a group of women following
me, and there was like, 20 ofthem that were completely stuck.
So I reached out to them, and Iwas like, hey, like, I want to

(04:19):
do something a little crazy. Iwant to coach you on something
called keto. It flips everythingthat we know about nutrition up
on its head, but I feel like itcould work. So 10 of them said
Yes, I got nine of them tocomplete an eight week program
with me. And the average amountthat these women were losing was

(04:41):
like 20 pounds. So I knew that Iwas onto something. Now full
disclosure, I did not have aweight loss goal. Either, you
know good genetics or justworking out a lot. I didn't have
a weight loss goal. But what Ifound was a total increase in
energy and men Well, clarity, Iwasn't grabbing for that 2pm 3pm
cup of coffee from my energyson. So I really latched on to

(05:04):
the ketogenic lifestyle, and Icoached more people on I was
developing programs. And Idecided like, this is what I
really want to focus on. So letme Google, like keto coach
certification. That's reallywhat I want to do. And I'm doing
all this searching and I'm, I'mfinding nothing, there was no
specialty certification. So bythis time, I was pretty well

(05:28):
connected in the health andfitness industry. I was working
with a great mentor. And Iapproached her and I was like,
hey, like, this doesn't exist.
And she's like, Oh, my God,build it, I'll help you. So
that's what I did. And I workedwith people who are much smarter
than me. And we created togetherthe first ketogenic coach
certification. And it was thefirst one that was continuing

(05:51):
education credit approved.
Through that I actually met mybusiness partner, Matt, because
I started writing certificationsfor other health and fitness
companies. And we came togetherto collaborate on guiding other
coaches in creating their owncoaching programs, their own
lifestyle programs, their owncertifications. And the rest so
far is history.

Yeah, I love that.
There's so much I didn't knowabout your history there. And
it's funny how, you know, thinkif you had written that path for
yourself, it would probably notlook anything like that. Today,
right.

I went to school for broadcast and
communications. Yeah, like Iworked in a TV station before I
worked for the Chamber ofCommerce.

Got it. You know, I could see that I can see the you
know, TV. Yeah. Yeah. So that'scool. So you, you were you're
doing the spin class, youbranched off into some other
areas of fitness, the insanityof p90x? Yeah, not just
organically clients, you know,saw you as a helpful person, I'm
sure. And they started askingyou about nutrition. And you
found something that worked.
And, you know, we don't have topussyfoot around it. Like, you

(06:55):
know, I'm a big fan of flexiblenutrition and individualizing
your nutrition, and I havenothing against a specific diet,
if it's the right thing forpeople. Right. So, you know, you
discovered that it was helpfulto folks, and it led to kind of
a broader mission, right withMatt and with now beyond macros
to help coaches build that. Somaybe maybe we segue into the

(07:16):
next topic, which is what is thebest diet and this kind of a
setup? Right? What is the bestdiet for weight loss or fat
loss?

Yeah, the best one is the one that you can
follow that feels good for you.
So that's, that's also helpingyou reach all of your health
markers. Because something thatI've learned throughout the
years is that weight loss andweight gain are a side effect of
something else that's going onin the body. So I learned so
much about inflammation andtoxicity. In just like, what I'm

(07:47):
what we're putting into ourbodies and our thoughts that
we're having about what we'reputting into our bodies, and how
all of the things are tiedtogether sleep and stress and
movement, how it's all tiedtogether. And I know for so many
people, right? Like so manypeople have had a ton of success
with keto. And what I noticedfor myself, was that I wanted to

(08:08):
experiment a little bit morewith carbohydrates and what my
carb tolerance was. So this isreally crazy. But like, I told
you, I didn't have a weightproblem. I did have a sugar
problem. I'm originally fromHershey, Pennsylvania, like,
where chocolate is made. Legit,like pictures of me as a child
with chocolate milk in mybottle. Like we and I grew up in

(08:28):
a huge dessert family like wewere always eating desserts and
snacks. Yeah, we got like, onetime I like made my boyfriend
the time like drive to 711 withme and like the middle of the
night. I was like, I needchocolate milk. Like so I really
get the plight of people thathave sugar issues. And I noticed
that like I was really gross,but I was like in my 30s and I

(08:50):
was like developing like likelittle skin tags. I was like it
what is this? This is so gross.
This is like from hormones andbabies and all the things and I
didn't realize at the time, butthat can be a sign of pre
diabetes. Okay, so somethingthat keto helped me with was
managing that sugar addiction,like I was able to break past

(09:11):
it. And the skin tags likedisappeared. But I also wanted
to start incorporating morecarbohydrates into my diet. And
the reason I wanted to do thatwas because I just felt like I
was hitting walls with liketeaching fitness. There was a
time where I was teaching like15 to 17 group fitness classes a

(09:32):
week, and especially if you'reon the bike, or if you're doing
like really heavy cardio cardioactivities, like Insanity. I
just was like I was gas like Iwas starting to run out of
energy. So I wanted toexperiment with incorporating
more carbohydrates, especiallybecause I've moved past like the
sugar addiction phase of mylife. So I started doing this

(09:54):
with like some some carbcycling. And I want to tell you,
I hated it. What Has it requiredso much precision, in like
tracking and everything. So Iknow for some people who really
love to look at numbers and feelreally good about tracking and
measuring and weighing,something like that can work
great for you. For me, it wasnot sustainable, because that is

(10:18):
not me. I like to eyeball thingsI like to put stuff together.
And I love food, I love food.
And I don't want to just likerestrict things all the time. So
I'm the best I like that wouldhave not been the best diet for
me to follow. I graduallystarted just incorporating
carbohydrates when I felt like Iwanted them. And like, knowing
what I know about nutrition, Iwas using things like rice and

(10:41):
sweet potatoes and regularpotato and things like that. And
sometimes like just differentbeans and legumes and things
like that. And I was fine. Ididn't have cravings, I wasn't
gaining weight, I felt reallygood. I then I just started to
play with more protein andeating instead of eating like
70% Fat 25% protein 5% carbs.

(11:09):
Really like playing with thosenumbers to to a point where now,
I know that I'm eating likeabout a gram of protein per
pound of body weight, and carbsand fats, I don't really track I
don't track protein anymore,either. But I got to a place
where I was like, I like totrack anything. I have a Rolodex
of favorite foods. And I eatpretty simply, when I want to

(11:33):
follow a recipe or get fancy Ido. But for the most part, I
like protein and vegetables andfruit and some carbs. For me
that is the most sustainablething for anybody. It's got to
be food that they enjoy.
Otherwise, you're never going tofeel satisfied, never. And you
will always be looking for thatthing that is going to satisfy
your tastebuds. Right. And youwill end up over eating. So it's

(11:53):
sustainable because you enjoyit. You love the food that
you're eating. It meets yourlifestyle goals, right? Like
some people have tons of time tofood prep, some do not. So like
food, like you like the food, itmeets your lifestyle goals. And
it makes you feel good in yourbody.

Yeah, I want to unpack all this because I'm just
resonating with so much hereboth personally and with
clients. You went through aprocess of experimentation. And
even though even though we couldeasily dismiss, you know, named
diets, and people do that allthe time, we go to extremes,
right of either these are allterrible, or the other extreme
of everything's intuitive. Andyou don't need any guidance

(12:36):
whatsoever. You like me, I wentthrough many of those diets? And
I'm glad I did. Because theyteach you about what you like,
and don't they broke your sugaraddiction. It sounds like to
some extent, yeah. And there aredefinitely some benefits of
cutting things out. But itwasn't the process of cutting
them out. It was you discoveringwhat works for you. And then,
you know, for you it wassustainable. So I really love

(12:58):
that. And you you realize that,hey, I need to perform now. So
maybe I need carbs back inbecause that's not working for
me. That's That's amazing, Kate,because that's what we talk
about all the time is trackingis not for everyone, right?
specific foods aren't foreveryone. And you've got to find
what works for you. So that'sreally great message. The

(13:19):
protein I love how you throw thetarget out there that one gram
per pound. We all know that.
That's like the magic number wehave to hit. Okay, so I'm, I'm
going on a lot here. But thehealthy dietary pattern and what
works for you sound like the keymessages here.

Yeah, and the food that you like,

right, like and the food that

I remember somebody, someone in our family,
helped my husband's family hadlike, he wanted to work with me
on keto. And I'm looking at allthis foods, right and also what
he has access to. And it wasmostly carbs, right? He was
eating lots of like oedipa andrice and beans and things like
that. And as I'm going throughthis with him, and I'm asking

(13:57):
him a lot of questions likewould you be willing to not eat
this? Or would you be willing tomake your plate look like this?
It came down to No, right? Soit's like, okay, what could we
right? So like, what could wefill your plate with? Where
we're adding in like things thatwe we are really going to fuel
you and help your whole bodybecome healthier? Yes. And that

(14:20):
you like and what can we kind ofcrowd out not eliminate? But
what what can we just crowd outa little bit. And what we found
there was he was still able toput in rice and beans ended up
and like just leaner cuts ofprotein and making sure that we
had vegetables. So what heoriginally came to me for we
didn't do at all because henever would have looked truly

(14:42):
and I say this was massive lovebut he never would have been
able to follow like atraditional ketogenic lifestyle
approach right when setting themup for failure.

Right. Yeah, the crowding out is a huge thing. I
found that as well with protein.
It was a pleasant side effectwhen you try to get 150 grams of
protein that you start eating alot more whole foods just
because you can't help it comesfrom animals and plants. And
it's hard to find that andpackaged and processed foods,
right? Yeah. So, okay, why don'twe have so much on my plate for

(15:11):
this. Or if you really lovethings like desserts or alcohol,
or whatever you plan it in, youwork it into your diet. You
mentioned food making you feelgood, too. It's funny, because
there's a, I'm actually coachinga teenager as one of my clients.
And we're working on justhabits, you know, not like
tracking weight or anything.
And, you know, one of her winswas, now when I eat such and

(15:36):
such, it just doesn't make mefeel good, because she has
transitioned into the thingsthat make her feel good, right.
So a lot of people can resonatewith that. And maybe if you're
listening and listening to Kate,if what you eat kind of makes
you feel the same all the time,but you haven't met your goals.
When you start to transition toa different dietary pattern, you

(15:57):
might start feeling better, andthen realizing those things,
were keeping you kind ofsluggish and not feeling great
on a continual basis. Do youagree with that?

Yeah, I totally do. And that really hits home
with me, because I have I havethree daughters and the son like
my son is youngest. He's thebaby. And I always am very
conscious of how I talk aboutfood. Like I don't, I used to
call for food, good, bad, crap,junk, you know, and those things
and Yeah, and like, that is solike, disempowering for my

(16:31):
daughters. And I don't want themto think of food that way. So
we've transitioned into callingcertain things like always food
and sometimes food, we do have anever food and it's faster. If
something if like, you know,there was something really fun,
that was our only option, it'sour only option, but

you are the parent, you know, you can.

No, and it truly is like another food for us.
Like if we were like strandedand we needed something to eat,
maybe. But I'd probably pack itsomething anyway. But so and
they're, they're great. They'retotally on board with that. And
they've been able to feel intotheir bodies a bit more to love
to what you said about how food,like just noticing how food
makes you feel like if you'resluggish. And if this is your

(17:14):
like, if this is how you'refeeling a lot of the time. I
think that so many people areused to feeling bad. That it's
just like it's their normal.
Yeah, that's right, but it'sstill not natural. Like we are
not built to be like slow andsluggish and brain farty and all
the things like we're trulybuilt to like, perform and run

(17:37):
and jump. Yeah, totally, andlove and have these amazing
conversations with people. So ifthose are things that you cannot
experience, most of the days,then yeah, it's time to take a
look at what you're putting inyour body and your mind.

Yeah, yeah, your body, your mind, you know, how
you move. And I, you know, takecontrol, right? There are things
we use as excuses. And maybemaybe I want to transition here
into talking about a specificdemographic that we wanted to
chat about, which is women over40. Yeah. And many of my
listeners are many of myclients, are there unique
considerations for women over40, because of dramatic changes

(18:18):
in hormones, the pressures ontheir metabolism and muscle mass
and bone density with age, mayberecovery from training, which I
know can differ between men andwomen a bit. So how can women
over 40 prioritize and optimizetheir health to create this this
vibrant, you know, exciting newphase of life? Based on
everything we're talking about?

Yeah. Okay. So one of the things for me has
definitely been like, as Ishared earlier protein, I'm
really like, that has made sucha huge difference in my life.
And so I actually do a littlebit of nutrition timing. So I
strengthen conditioning train,and we can talk about this in a
bit because I know your love howaligned you are, with the

(18:58):
importance of like actuallymoving your body. So I do
something conditioning trainingsix days a week. And you know, I
stretch and I recover, and it'sall good. And I have a protein
shake that I've it's like thesame thing. But I have a protein
shake after each of my trainingsessions, and I put collagen in
my coffee. And for me, thosehave made a really huge

(19:19):
difference. So I would say likeyou mentioned bone density, you
mentioned recovery. Protein isreally important for us. It just
is for all of those reasons. Andit's going to fill us up and
it's going to mitigate ourcravings, and it's going to help
us reach our calorie goals.
Because as I'm sure you know,from working with so many women,

(19:41):
we have been sold on thisdeprivation dieting for so long,
that we've been eating solittle, and it's crashed on
metabolisms. So you may haveheard that, you know, eating
like, Oh, my clients are losingweight because they're eating
more. Yes. And they're eating orhave have the proteins and the
whole food sources. And in orderto lose weight, they're still in

(20:05):
a slight deficit. Right? That'sso important because I'm like,
oh, yeah, no, I'm gonna be like500 calories. Now it's like,
cool, but I want it because whenyou burn, but Right, like you
still have to be in a deficit inorder to lose weight, and you
have to be eating enough. And ifyou're super confused about
this, talk to Phillip,

just real quick to break down kind of what you said
about eating more and then notgaining or you are losing.
Right? There's, there's not justthe intake, there's the
metabolism. And basically, whatyou're saying is, finally,
you're eating enough of theright things in the right
amounts that you've recoveredand actually burning more
calories a day. So now, yourmetabolic furnace has outpaced

(20:45):
the additional food. It's kindof the best of both worlds at
that point.

It truly is, oh my gosh, it truly is. And when
you start like rubbing that up,and eating more, you're like,
Oh, my God, like everything isso much better in my life,
right? And your body finallyfeels safe, right? It finally
feels safe to actually releaseweight versus hibernate. And

(21:11):
just be like, Well, no, I haveto store everything. Because I
don't know when you're going tofeed me again. And I'm really
scared. Right. So that is areally important thing for women
over 40 as our hormones arechanging, I want to mention
intermittent fasting, becauseit's not something that I do.
And the reason I don't do it isbecause for me, for me
personally, it slows me down.
Like I noticed that if I stretchand this is really like, so

(21:36):
intermittent fasting is reallyjust time restricted eating
right, and it's just giving ourbodies time to rest and digest.
For some for some people like a16 eight window works really
well 16 hours of not eatinganything, and eight hours of
eating things, right where youwould eat all your calories and
macronutrients in that time.
That used to feel good for me.
And then truly, all of a sudden,it stopped feeling good for me,

(21:59):
and I started feeling cold andsluggish. And those are signs
that your thyroid is slowingdown, okay, like, ladies, when
we hit like 40 Plus, things aremoving around, things are
changing, Don't f with yourthyroid, it controls lots and
lots of like hormones andfunctions and things that make

(22:21):
you like energized or not, andthings that affect your
metabolism. So if you have beenrestricting your eating and
you're feeling tired andsluggish and cold, you got to
eat, okay, you need to eat alittle bit more frequently. I
have worked with other femaleclients who swear by fasting,

(22:42):
and I noticed that these womenare also very inflamed. So it
could be from an autoimmunecondition. It could be that they
are like highly insulinresistant, which is like, we can
call it pre diabetic or diabetictype two. So these are just
things to like look out for onceyou hit that 40 plus mark when

(23:07):
things start to change in yourbody. If you're noticing that
your bones and your your yourjoints are aching, you're
dealing with weight lossresistance, and you can't
pinpoint it, your doctor tellsyou that your blood sugar is
really high. If yourtriglycerides are really high,
doing a bit of time restrictedeating may work great for you.
However, if you have been doingthis, and you're feeling like I

(23:30):
was failing, that's not going towork for you. Right, like that's
simply not going to work. Somore protein, eating enough to
support your body. All reallyimportant moving, moving,
picking up heavy things, we'renot gonna get bulky like that
just like but moving and doingstrength training, resistance

(23:52):
training, picking up heavythings. So you mentioned in my
intro, like I coach elementarycheerleading, I like they are
constantly like their shoelacesare coming on tight. Like so
many of them are like, I don'tknow how to tie my shoe. I don't
know how

anyways, like, I don't know how to double.

No. And so like, I think about this all the time,
like I crouched down really low.
And I'm like in this deep squattying their shoe and I'm
standing right back up and everytime I do it truly every time
which is multiple times a chairpractice. I'm thinking to myself
how grateful I am for a bodythat is So functionally fit in
my 40s

Yeah, no, I love that. I do want to get into
strength training. I just wantto rewind a second and talk
about some of the other thingsyou mentioned. I think the the
protein is not in dispute,although people could be
listening for the first time andwondering, wow, I really need
that much protein and that'sthat's interesting. I didn't
know you know, mitigatingcravings and all that. But you
talked about time restrictedfeeding and feeling cold, which

(24:56):
that's pretty cool. I hadn'thadn't heard that before. It
makes sense. So I know when I'mwhen I'm bulking and eating
more, I just feel hot moreoften. Yeah, my wife who eats
less just feels colder. Sothat's a really cool signal. And
the other thing is just moregenerally, the thing you've been
doing in your 20s and 30s, maystop working. And don't don't
take for granted that, you know,your body is always changing.

(25:18):
This goes for men too, but womenespecially, and try something
new, right? I lean gained forlike eight years doing
intermittent fasting and fastedtraining. And I was doubly
making the argument that I'mfine, and I perform fine, but I
know because when I got off ofit, my lifts all went way up.
And I felt better that I shouldhave not been doing for all

(25:38):
those years, you know? Yeah. Sojust just think, keep that in
mind what Kate's saying and trysome different things. If you
don't intermittent fast, andyou're struggling in some way,
could be a tool to try at thesame, you know, same way. So
really cool stuff, Kate, let'sget into strain training. You
know, that it's pretty much arequirement of working with me,
for my clients that they have tonot already be doing it. But a

(26:02):
lot of them start with me. And Iknow you're an advocate of the
whole body wellness, that we'vejust been touching on quite a
bit. So I want to hear your takeon the balance between nutrition
and strength training. You know,we know nothing is black and
white. There's not like it's at20 in this net. Like, what do
you think of the balance there?

I mean, I think it's, I think it's equally
balanced? I truly do. I reallyfeel like there's such a focus,
we look at nutrition on whatlike what to eat, to lose
weight, instead of what to wait,what to eat, to be healthy, how
to move to be healthy, how tolive to be healthy. And I've
worked with people who have lostweight, and they've looked like

(26:43):
skinny fat, there's been nothingelse on them. And we don't we
don't want to feel that way. Andwe actually put ourselves at
risk for injury. And ladies, letme tell you something, the more
muscle you have, where you caneat. It's really like the more
your body just it needs, right?
The more calories your bodyneeds to just like function
because your muscle is burningthose calories, like you

(27:05):
mentioned, when you werebulking, you're eating a lot.
You're feeling really odd, likeall the time. That's absolutely
true. Yeah. And, okay, so when Ihave, like, I have lots of
babies, I have nursed them all.
And I've been one of thosewomen, there's like 20% of women

(27:27):
who, like they have like alight, we have a layer of like
insulation right around thatspare tire area that no one
loves. And it in when you'renursing, it actually doesn't go
away. It's like there as areserve for your baby. And that
was me forever and ever. And Ijust I was so frustrated,
because I was like, oh my god,I'm like, eating really well.
I'm moving. I'm like, doing abexercises and training all

(27:50):
around the places that I shouldbe training like, what's up? Why
don't want to have a six. Right?
And it was because of that. Now,like, I have been strength and
conditioning training for sixdays a week for like, two and a
half years. And now I'm juststarting to see, like that
abdominal definition. So it'sbeen such a lesson in patience

(28:11):
for me. And doing the thingsthat like it just celebrating my
body all the time and what I'mcapable of. And I feel like
there's truly nothing moreempowering than picking up
something having been like, Oh,this is like lighter than it was
yesterday. or lighter than itwas you know, two weeks ago. Oh,
wait, my like, my heavierdumbbells aren't feeling as

(28:34):
heavy anymore. Like, let me sizeup. What a great way to like
celebrate yourself and to like,buy yourself new weights. I feel
like I love love, love that. Andjust like we look for bounces in
our nutrition, we are lookingfor like ways to balance our
workouts Right? Like we wouldn'tdo, or I wouldn't recommend

(28:56):
doing, like, all cardio all thetime. Right? Like that strength
training, that resistancetraining, the thing that's
building our muscles and ladies,which we need to protect our
bones, as we're getting older.
Yes. And like if we want to rollaround to like play with our
grandkids or run a marathon orjust be able to travel the world

(29:20):
and walk by foot and explorelike those little, you know,
little alleyways and all of thethings. We have to get ourselves
physically fit enough to dothat. And the way that we're
going to do that is acombination of what we're
putting in our body and how weare moving.

Hey, this is Philip Pape. And if you feel like
you've put in effort to improveyour health and fitness but
aren't getting results, I inviteyou to apply for a one on one
coaching to make real progressand get the body you desire.
We'll work together to figureout what's missing so you can
look better, perform better andfeel better. Just go to wits &
weights.com/coaching to learnabout my program and Apply

(30:00):
today. Now back to the episode.
Ah, dude, you just made such agreat picture for everyone of
how strength increases yourcapability and your longevity
and your ability to enjoy lifeand pick up your kids. And like
you said, you just feel strongerand more capable and empowered.
And you're so right, because Imean, I have, I've learned more
about being a coach about theother sex than I ever have in my

(30:22):
life from just viewed of when itcomes to how empowering strength
training can be, really, to thepoint where you may have once
you know, obsessed over orworried a lot about your weight,
and now it almost becomes anafterthought, because now you're
worried about your lifts, areyou worried about you know,
your, your, how you feel in yourclothes, and all these other

(30:44):
things. So, yeah, it's a greatmessage very positive.

And you start to like, you start to focus on
different parts of your body,versus, like, how it looks,
which we all have levels ofvanity, okay, let's just use
your hair, like we want to looka certain way. However, like
when we are training our bodieslike that, and we're doing it
consistently, and we're feelingreally good and confident, it
changes what we look at, itchanges what we zoom in on when

(31:12):
we're standing in front of themirror naked, right? Like, where
we sometimes will zoom in onlike, the love handles or wobbly
bits, then we start to look atlike our calf muscles, and our
back and our biceps. And we'rejust like, Damn, girl, you look
good.

Now do you get also let me ask for the female
perspective. You know, when Iget lean, I feel I feel great.
And then as I start to put onweight building, you know, you
start to get a little softer,because you have to tap the
muscle. But you don'tnecessarily care in the neck.
Like it's not a negative thing.
You see that as this iscontributing toward what's going
to get revealed in the next fatloss phase. I don't know if you

(31:48):
go through that. Or if it'slike, you're never quite
enjoying being a little bitextra heavy. You know,

I don't know that I ever really enjoy being
extra heavier. However, I thinkmy mindset has shifted in. I
won't always look like this. Iknow how to look like this.

Right? You can control it. Yes. That's huge.

Yeah, like, Yeah, I think like never feeling
out of control. Never feelingout of this is actually, as I'm
talking about this out loud.
It's a really big deal. Like, Idon't feel out of control in my
body anymore. At all.

Wonderful. Yeah.
That's a great message. Yeah, somindset, there's a whole topic
we can dive into as well. Yeah.
Because the mind is maybe themost powerful tool we have in
this whole game of life, right.
And we could use it to ouradvantage, we could create
results. In the kitchen, in thegym and life, whatever we're
talking about. I guess one ofthe most valuable lessons that

(32:43):
I've learned having you as acoach for my business, are
around what holds people back.
And it's rarely like it's rarelywhat they know. Right? The
things like consistency,accountability, self love,
aspiration, those are the thingsthat hold people back, right?
It's all up, here's where I'mgoing. So how do we unleash that

(33:06):
power of our mind? If we haven'talready kind of gotten into
that? To unleash our results?

Yeah, so I know, you know, this, and I love to
talk about this. But there's aframework where you can really
monitor what, like what's goingon in your brain. So it's the
acronym is called steersituation, thought, emotion,
action result, a situation isalways, it just always exists,

(33:32):
right? A situation is oftensomething that we can't control,
it just is. And so sometimes wehave to create neutrality around
the situation to not feel like avictim or feel out of control.
Okay? And sometimes we're put insituations that are not our
fault. Like if somebody if we'redriving a car and another car
hits us, and we can't, you know,we broke our leg and we can't

(33:54):
move for a little while. Okay,like that's an unwanted
situation. But there are stillthings that are within our
control, right? So we never canwe don't, there's never a time
that we have to look at this andsay, and think there's nothing I
can do. I'm Hope, like, there's,there's nothing I can do. I
can't do anything. I'm a victim.
Everything is bad, because theemotion there is helplessness.
And I actually think that thatis one of the lowest emotions

(34:19):
that we can actually feel. Andespecially when it comes to
looking at our health and ourweight. Sometimes like, we look
at our situation and the, youknow, I missed a workout where I
ate that sleeve of Oreos. Thatis a situation the Oreos existed
and you ate asleep of it. Soyour thought can either be I

(34:42):
suck, I'm a failure. I'm nevergoing to lose weight and then
your emotion is again likesadness, frustration,
hopelessness, your action mightbe to eat another sleeve of
Oreos, because you're in thateffort moment like nothing's
going to change and the resultis you are further away from
your goal than you ever werebefore. Or the situation is that

(35:02):
you ate a sleeve of Oreos. Andthen your thought could be, that
might not have been my bestdecision is probably going to
move me further away from mygoals. However, I can't change
it, I'm going to do better, I'mgoing to make a choice to do
better. And then your emotioncould potentially become
curiosity, how can I how can Ido better tomorrow? How can I do

(35:22):
better in my next meal with mynext choice, and then that
action that that emotioninspires is like, doing better
another choice, a better choice.
And the result is that you getone step closer to your goal,
right? So I believe thateverything is powered by the

(35:43):
mind, whether you are whateverchoices that you're making to
eat, how you choose to move yourbody, how you what time you
choose to go to bed, what youchoose to fill your mind with,
before you go to bed, what youchoose to fill your mind with
day to day, right, like, youcould be in a situation I know
many of my clients have been,when they've been around people

(36:05):
who will say to them, you'rejust not going to lose weight. I
mean, after 40, it's just notpossible, right? Like, oh, after
menopause, you could just forgetit, you're gonna smell a french
fry and gain 15 pounds, right.
And if you choose to believethat, then your actions and your
results will create exactly whatyou're choosing to believe. Your

(36:25):
brain will dictate everythingelse that happens. Or you could
hear that and say, that's nottrue for me, right? Like,
nothing's gone wrong here. Andthis isn't true for me, this is
my body, this is how old I am.
And this is what's happeningwith my hormones. And once you
you can even create that likeneutrality around like, this is

(36:46):
going on with my hormones, andI'm going to choose to not make
it a problem. So because I'mchoosing not to make it a
problem, I still feel hopeful.
So the actions that I will takeis, I'm going to eat my protein,
vegetables and fruits, I'm goingto move my body and I'm gonna
pick up heavy things. And theresult that I'm going to be
getting is I'm going to be ableto pick scoop up my kids, and
walk all around Paris, and seeeverything that I want to see

(37:10):
and fill their passport full ofstamps, and have the best life
that I could ever imagine.

Can you You're such a great storyteller. And I love
this framework. No, I love it.
I've heard you say it severaltimes before. And it's great to
get it drilled back in becauseit's it's very clear. And it
allows people to see from oneend to the other how this works.
You know, I imagine that peoplethat have, let's say failed over
and over, through theirendeavors get conditioned to
where it's harder and harder topull out of that first step of

(37:40):
the situation into the positivethought. And you have to at some
point, have that conscious, youknow, choice to do that, like
you said, and this is where yoursupport structure is important,
as you mentioned, or not havingthe negative people around you
that don't support you. Andwhere coaches can help where it
really anybody can help. So Ilove that it's like a stoic

(38:00):
philosophy. I love the stoics ofyou know, control what you can
and what you can't. So what youknow, yeah, yeah, so the steer
model, everybody situationthought, emotion Action Result.
Awesome. Awesome. Yeah. Cool. SoI know, some of my listeners are
nutrition coaches like me, theyprobably love to hear some of
your strategies for beingsuccessful as an online coach.

(38:22):
I've already learned a ton fromyou and the team at beyond
macro. So I'm kind of digging alittle bit deep for these on the
client in the business side. Sothe first one is just how can we
balance the need for theindividualized plans with
standard evidence basedguidelines. So not even the Keto
and all the other things, butjust things that we we know on

(38:42):
average, are correct, quote,unquote, correct, like the one
gram per pound of protein. But aclient comes along that it just
for whatever reason, it's notfor them?

Yeah. So I think like, we always have to just be
willing, you've mentionedearlier that we are always like,
we're experimenting, we're ourown experiments. So I think as
nutrition coaches, we want toattract clients who are willing
to experiment on themselves. AndI feel like that's really
important to communicate and ourmessaging that just like,

(39:13):
there's just there's simply noone size fits all approach. Like
you and I are talking aboutprotein and how important it is.
And I also know that some peoplewith severe kidney issues that
are prone to kidney stones andthings like that do much better
on a plant based diet with muchless protein, right? So just
it's we as nutrition coachesneed to be very open to the

(39:36):
possibility that what we believethat we know is true, isn't true
for every client, and we have tobe willing to be wrong and
communicate that to our clientas well. Like, experiment
together and learn together. Oneof my mentors, says, I haven't
wrapped my brain around thiscompletely yet, right? But she

(39:57):
says, I love to fail. I will Ihave to fail. I don't love to
fail, I actually hate to lose ato lose even more than I love to
win, I hate to lose. But I seewhere she's coming from right?
She loves to fail, because sheloves to learn. So like, if we
are working with a client who weknow like, like, why are they
not wrapping their heads aroundone gram of protein per body?

(40:18):
Why is this not working forthem? Right, we have to be
willing to ask those fourquestions and figure out what it
is. Are they open to getting ablood panel done? Are Are they
are we qualified to read theirblood panel? Right? And some of
us aren't? I'm not right. Like,I would have their their GP,
like read their bloodwork, andthen tell me, you know what's

(40:39):
going on with them. I've workedwith clients who have in
conjunction with their GP, I'vehad somebody that has stage four
metastatic breast cancer, right,and like, and she's had it for
25 years. And we've workedtogether in conjunction with her
doctor, right. And a lot of thethings that we know haven't
worked,

don't work. Yeah, and actually just similar to
that I know, a hormonespecialist, and she's just
awesome at hormones. She's like,a coach is awesome hormones. And
I'm not worried about competingwith her because she's good at
that. And I do what I do. Wesend people to each other. Yeah.
You know, do it anyway, keepgoing,

Oh, no, I'm just gonna say like, I have zero ego,
or around my scope of practice.
And I'm so willing to learn witheach client. And I have like, at
this point, in my career, I'vecoached hundreds of people, and
not a single one of them hasbeen exactly the same. Not a
single

one. Yep. Yeah. Ya know, that we learn together is
is amazing, because there aresome coaches, I think, probably
think there's like a sphere ofknowledge, you know, and then
once you have that knowledge,you just kind of apply it. And,
you know, I come right out withclients. And like, look, I don't
know this, or here's what Ithink should work. And then when

(41:48):
we try it, and nothing worksexactly as I planned, you know,
you could take the approach inthe steer model of having a
negative emotion, you know, anegative thought of, well, maybe
I'm just not, you know,following the right information,
or what I know is wrong, or,Hey, they just might be an
outlier, or there might besomething else going on. And
this is our opportunity todiagnose and investigate with
the other data we have.

Yeah. And there's things sometimes that
come up that like, it's sodifficult for a client to
actually be able to remedy it.
So I did like toxicity and detoxcertification, and I help them
like, right, right, theircertification, and learning
about like amalgam fillings andthings like that, like, can I
just tell you something, it isfreaking expensive to get your

(42:30):
amalgam fillings, like removed,like, right, like, super
expensive. So if we are workingwith a client who comes up with
like, they're like weight lossresistant, because their body is
filled with toxins and thingslike that. And they have amalgam
fillings, you're like, hey, youcan get this removed, it's gonna
cost you like, 10, some grand,right? Like, and it's not
something that they can do, thatwe as coaches have to figure

(42:52):
out. Okay, like, what, what elsecan we do? Like, what are some
other words, how else can wesupport client and removing
toxins? Or just eating organicfoods? Or, you know, like, what
else? Can you help them do?
Yeah,

exactly. Or maybe even if they're a little bit
resistant to change in certainareas, like we talked about the
non negotiables, non negotiablesbefore, or maybe they don't have
access to certain gym equipment,whatever you write, you have to
be kind of savvy enough to workwith them and figure out another
way that might be not 100% andmight be 95%. Optimal or 90%.

(43:29):
Optimal. Yeah, exactly.

But like, that is so much better than whatever
it is that they were doingbefore.

Yes. It's all relative, for sure. Now, here's
another one I have for you. Whatabout clients who have
disordered eating habits, and Imean, put them in their history,
like, you know, a lot of usdon't, wouldn't necessarily work
with somebody who needs medicalattention at the moment. But in
the past, which is not uncommon,especially for women, I think,
and body image concerns, right?
Like, for example, I asked myclients to give me progress

(43:57):
photos right at the beginning.
And it's a red flag if they'rehesitant, because that brings up
some potential body imagechallenges and maybe a different
approach we have to take. Somaybe they're fixated on the
scale. Maybe they can't, theydon't like taking photos, or
they delegate disorder. What howwould you handle that?

Yeah. So like he said, I think a lot of women
have I know, I have, I mean,like, I feel like so many of us
have had some sort of disorderedeating like, right if we have
points, or even macros, orwhatever it's been, right. And
so it's those those thoughts oflike, failing, or I can only eat
so much, oh my gosh, likethere's not enough or there's
too much. So I think that that'sreally where that thought work

(44:36):
comes in. And sometimes we won'tbe able to help a client find
like the thought that's going tolike just make them feel great
about everything. And eventhough they're not losing any
weight, really happy about thestate of their body and we don't
always have to, like reach forhappiness and contentment.

(44:57):
Sometimes it's just being ableto get to The thought that feels
that makes them feel okay. Justokay. Right. And so again,
circumstance, situation likeskill is not moving skills
actually even going up. Okay? Soyour thought used to be, I'm
feeling the world is ending,nothing's working, everything's

(45:18):
broken. What if just the thoughtcan be, it's working, nothing's
gone wrong here, nothing's gonewrong here. This is part of the
process. This is just part of melearning more about what's going
to work for my body eventually,nothing's gone wrong, careless.
And sometimes that's the mostempowering thought that we can

(45:40):
give someone who is reallystruggling with negative self
image or like a bit ofdisordered eating. And we as
coaches also have to, if we donotice that it's getting to a
point where they need a medicalintervention to be able to help
our client find that help.

Okay, that is great advice. Kate. I want to respect
your time, maybe just a few morequestions here. Yeah. So what's
the best way to measure thesuccess of your business or your
nutrition coaching programspecifically? So you can always
be improving?

Yeah, well, so I look at this and go what, what
is success? Like? What does itmean for each person, as I have
grown in my business and evolvedas an entrepreneur, I will
really look at my success aswhat's happening, like, how I'm
balancing my work and my life. Ihave four children at different

(46:38):
stages, like ages, you know,three, 811, and 15. So their
need for me, really varies like,right, my younger ones really
need me for like, like feedingthem, and just being able to,
like, depend on me, for allthese lifestyle, my older ones,
have a really big need for meemotionally. So being able to be

(47:00):
fully present with them, isalways going to be a huge one
for me, with my clients I lookat are like, how are they
feeling? Are they are theymaking money in their
businesses? Are they growingwith their clients are their
clients happy? Like I look atbusiness in general, especially
as you're growing as a nutritioncoach, there are these four

(47:20):
phases, right, and it is truly,they're happening all the time.
But we can't move on. Untilwe've we've done the thing in
each phase. And phase one isreally attraction. And this is
where you start building youraudience. And then once your
audience is built, you'reactually generating leads from
that audience and audiencebuilding a lead generation can

(47:40):
actually be two differentthings, because you build and
then you're generating leadsfrom them. That's always
happening, always happening,even when you become a
waitlisted. Coach. Then thesecond, the second phase is your
offer, like getting really clearon how you can make an offer, or
to help someone and what thatwill look, in your experience.

(48:01):
If you're brand new, startingout, you may not know this, but
in your experience, how long, itcould take a person who has been
in a similar position to gettheir desired outcome, right,
like making those offers tohelp. And then you know that the
third phase is enrolling themand enrolling clients
consistently, being able to havea sales conversation that just

(48:24):
coaches a client to make adecision, right, because I find
that so many people who arelooking for to improve their
health or to make a change intheir health can be resistant to
making a decision or anycommitment. So just being able
to coach them to a yes or no, issuch a loving thing to do. And

(48:45):
obviously, we want to hopefullycoach them to an enrollment. And
then the fourth phase isfulfillment, right? And that's
where we are just delivering anamazing clients variance where
our clients are really happy. Sowhen we're coaching our
nutrition coaching clients, Ilook at how they're moving in
what they're doing in those fourphases. I care a lot about the
fulfillment side, because I wantto make sure that their clients

(49:08):
are experiencing atransformation, a breakthrough.
Coaching is a miracle. And whenyou can live in a breakthrough,
god, oh my god, it's lifechanging. Right? We

do this? Yeah.

That's why we do this exactly. Like, what if,
what if none of our like, moneydidn't depend on any of this?
Like, what if, like, it was avolunteer role, but if we didn't
put any pressure on ourselves,and we just were on a mission,
to allow people to receive themiracle of coaching and live in

(49:40):
breakthrough? What would thatchange for us, right? So when we
focus on that, and fulfillment,and allow like our clients to
experience breakthrough and livein the miracle of coaching, then
like that, we are retaining themas clients. We are getting
referrals, our businesses aregrowing. That's what I look for
when We're coaching clients andhelping them determine their own

(50:03):
success. It's not always likedollar related and number of
clients related for some it is.
But that comes when we arecoaching when we are just the
best coach for our clients.

Sure, that's that's a lagging indicator. Yeah, I
agree. I, one thing that turnsme off the most about this
industry is the business coacheswho are just selling their
programs based on how many Kdollars you're gonna make per
month, you know, it's just turnsme off, just like, I think a
client nutrition coaching clientis turned off often by the
sleazy tactics of many coaches.
Hopefully, there's a lot moregreat coaches out there that

(50:38):
we're all trying to develop, andyou are trying to develop a
couple of things. You mentioned,the coaching a client to make
the decision, you're effectivelyhow you're effectively testing
your skills as a coach in thatprocess before they even become
your client. Right. So it shouldhave that natural fit, and then
delivering the amazingexperience. You're right, that
ultimately is what it's allabout, because that will you

(51:00):
know, leads to this virtuouscycle. So amazing people
listening to this, who arethinking of getting into it, I
think, you know, Kate's, andexperts been doing this for
years and is just incredible.
And you have a great approach toit as well. So all right, so the
penultimate question I like toask all guests is what one
question Did you wish I hadasked and what is your answer?

Okay, what what I spent my day to day doing
eating and living right. So cuzI love this. I love a bit of a
behind the scenes peek at like,how nutrition coaches are
actually like, what we're doing,like what we do, how we spend
our day to day. So I typicallywake up at about 5am I work out

(51:44):
downstairs at home, I haven't.
Like I've not gone to the gymsince I stopped working in them.
As is an instructor. So I lovebeing able to walk downstairs, I
get a workout in then I'll feedmy animals. And then I work on
feeding the kids. So I I cookfor my kids every single meal,
right? Like they always have ahot breakfast. They always have

(52:05):
lunch, they always have dinner,right? So I'm preparing meals
for everyone. Then like, I'llmake my coffee and I have a
protein shake. I'm sitting I'mworking on my computer. I'm
having a lot of zoom calls anddiscussions. I always I am
really blessed that I work fromhome because I can make a fresh
lunch every day. And listen likeArline, like super simple. I

(52:28):
wrote three cookbooks. So I dolove recipes. But I don't follow
them anymore. I just don't likeI just find that like we eat a
lot of I like look for differentdeals and different proteins
each week and went great. Thatsounds good. I know how to make
that up. Yeah, let me make thatwith like a different vegetable.
And like we usually have tons ofdifferent fruits to eat. And

(52:50):
then same thing at dinnertime,my husband actually doesn't eat
dinner, because he has like anissue with his esophagus that it
doesn't like the flap isn't likereally close. So we used to get
really bad acid reflux cannoteat past a certain time. So he's
like a grazer in the evening. SoI really have to make sure that
there's fresh fruit availablefor him. Otherwise, he will go
straight for like, plantainchips or something does not need

(53:14):
to be like eating a bunch of

by the way, we should talk about that throat
issue because I have somethingsimilar and maybe after we're
done recording chat about that.

Yeah. Oh my gosh, it's so interesting. Yeah.
And then so make the kidsdinner. Sometimes I'm coaching
cheerleading, and then we alljust like hang out and I'm
helping them with a bitunsuccessfully like with
homework. Oh, yeah. And then mykids are in bed at like eight
and I'm in bed by like nine andthat's my day and I'm so happy

(53:49):
with this lifestyle. I rememberbeing so much younger and like
it was a Friday night it waslike midnight I'm like this is
when we go out because this iswhen like nobody goes up before
midnight. Yeah. Now like oh mygosh, like like when I can be
home from picking up all thekids activities and stuff and
like in my pajamas by five islike the best

party days are over it's okay you know life life has
a different priorities now. Soit's crazy. It's really a
balanced schedule you have andhandling the four kids of all
different ages because I havetwo girls that are really close
in age so we're kind of goingalong with their phase of life
for you here just rotatingthrough babies okay, what

(54:36):
animals do you have by the way?

So we have two dogs a cat and like a bunch of
fish we used to have this reallycool frog that would like some
all around the fish tank I thinkit was actually eating some of
the fish because it would reallydisappear and he like had this
very tragic ending I think helike jumped out of the tank
macadam but like Yeah, so wehave Yeah, like the dogs and the
cats and like you're in Miamiboy. So you know like I have

(55:00):
Random outside pets that waspaced back and forth early like
they like sit and stare at me.
I'm like,

oh, no, I hear you.
Now we have bears and raccoonsand stuff up here.

Listen, I would rather have the fuzzy things.
Yeah, right.

Yeah. As long as they don't eat all your chickens
like they did with ours lastspring. Yeah. Anyway, all right.
So Kate, it's been a lot of fun.
I could talk to you forever. ButI want to ask you the last
question, Where can listenersfind out about you and your
work?

So the best way to like find follow and connect
with me is in the onlinenutrition coach community. I'm
in there all the time. I'mpopping in like usually daily,
just chatting with people. Andlike, if you're not a nutrition
coach, and you just like, feellike you want to chat with me.
You can find me on my personalFacebook page. Like I literally
do respond to all messages. Andit's just keep they had a meal.

(55:54):
And how am I gonna still likeJeremy Hello. It's like Smith in
Colombia. There you

go knows people will find you no worries. And,
you know, I'm sure I talk aboutyou a lot with folks, especially
my fellow coaches. But it's beena pleasure game. Really, it has
been, we could definitely do itagain with a million other
topics. So thank you again forcoming on.

Awesome. Thank you.

Thanks for listening to the show. Before
you go, I have a quick favor toask. If you enjoy the podcast,
let me know by leaving a fivestar review in Apple podcasts
and telling others about theshow. Thanks again for joining
me Philip Pape in this episodeof Wits & Weights. I'll see you
next time and stay strong.

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