March 6, 2025 • 20 mins
These are the TOP 5 tips I've used and hundreds of my own clients to lose fat, get in shape and be at least 15-20 lbs down in 3-5 months.
This is 20 minutes of pure weight loss GOLD!
There's no magic pill for weight loss though. You have to be consistent and that's the dirty truth.
But these are proven to work as I've experienced my own transformation dropping from 175 lbs to 148 in less than 6 months.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:00):
Welcome to the Won Body Won LifePodcast.
Hi, I'm your host, Dr.
Jason Won, Lifestyle PhysicalTherapist.
I help busy parents and techprofessionals worldwide, not
just to eliminate pain, but alsoto change their health and
change their lifestyle foreverthrough habit mastery.
Today, I wanted to go through myfive key tips on how to lose
weight and actually keep itthere.
So a lot of clients that I knowhave gone through really crash
(00:23):
diets.
They go down to 1200 calories.
And then they lose a lot ofweights, but they oftentimes
will rebound.
And I want to share with you aspecific methodology that I've
used myself as well as hundredsof my clients.
So even just as of January 1st,2023, I was at my, I would
arguably my heaviest weights.
For a while.
And the reason why is because Irecently just had my first child
(00:47):
and then also I really wasn'tprioritizing my health as much
as I should.
I was exercising a lot, but Iwas wondering why I was gaining
all this weight.
And all the while it was becauseof oftentimes poor sleep, a lot
of stress trying to keep alittle baby alive.
And I wasn't exercising asconsistently.
So I was at around 173 pounds asof January 1st, 2023, and I
(01:07):
decided to really buckle down onthese five things that I'm going
to share with you in just a fewmoments.
But fast forward to the end ofthe year, 2023, I was at my
lightest weights by far, evenbefore college.
So as of college, I was 156pounds.
With much less knowledge and asof the end of 2023, I was 148
(01:30):
pounds at just 9 percent bodyfat and I was lifting my
heaviest and I was moving myfastest and performing at my
best.
So let me share with you thefive tips right now.
And the first tip I want toshare with you is pretty obvious
because I talk about thisconsistently and it is strength
training or resistance training.
So why should be that be at thetop mark of somebody that wants
(01:54):
to lose weight?
So if you really understand thephilosophy is that we need to be
burning more calories than weare consuming, right?
It's just calories in versuscalories out Some women may
argue because either they're inmenopause, or they say it's not
as, your hormones play into it.
But at the end of the day, thereare pretty much absolutes.
Calories do not understandemotions.
(02:15):
Calories is some, is oftentimesjust a unit of energy.
So if we are burning more thanwe are consuming, we are going
to lose weight steadily.
However, we do need to stayconsistent.
and not look at all the kind oflike daily and weekly
fluctuations that oftentimesresult in overwhelm or stress or
anxiety and you oftentimes willlose sight of what is actually
(02:37):
helping you.
So strength training is going tohelp with a lot of things.
The very first and foremost isthat it's going to help you
build muscle mass.
muscle mass.
Muscle mass is a very highlymetabolic tissue and I believe
each pound of muscle canactually lose or I guess consume
8 to 20 calories per day of yourtotal intake.
(03:00):
So if you're looking at caloricoutput, we are born with a
certain amount of metabolismwhich is called our resting
metabolic rates.
That is pretty much makes up 70to 80 percent of our total
caloric output.
So the other determinants ofthat is that highly metabolic
tissue.
that highly metabolic tissue,which is muscle, the more muscle
that you have on your body, themore that you burn at rest.
(03:21):
So considering that I wasprioritizing from January 2023
to the end of that, all I reallyprioritize was strength training
for some of you that believe,the cardio is yeah, I've lost
weight on cardio.
It's really hard to sustainthat.
And the only way to continue to.
to burn more calories is simplyadding more time onto those
(03:42):
cardio workouts.
However, when you strength trainand when you progressively
overload intensity and volume,you build more muscle mass.
And again, for every one poundof muscle, which may yield 8 to
20 calories per day, if youthink about that doesn't seem
like a lot, but that, thataccumulates over a week span and
a month span, right?
That's anywhere between a fewhundred to even a thousand
(04:05):
calories.
That you're not getting ifyou're simply just like running
it off.
All right, so strength trainingshould be at the forefront.
Strength training also does aidin fat loss.
because of the fact that itimproves insulin sensitivity,
right?
So the thing here about insulinsensitivity is if you've had if
you are insulin insensitiveMeaning that your insulin is not
(04:27):
responsive to the sugars thatyou're intaking Then what
happens is that sugar canaccumulate into fat it can
accumulate into adipose tissueHowever, when we have more
muscle mass What ends uphappening is when we eat sugar
in, in the form of glucose, weneed to store that glucose, and
the storage form of glucose isglycogen.
(04:47):
Glycogen can either be stored inyour liver, or it can be stored
in muscle.
And your liver only has acertain capacity for storing
glycogen, and the rest of it,guess where it goes?
It goes, it gets stored up asfat, or it breaks down the
bloodstream and it can result inatherosclerosis.
Lead to a lot of other vasculardisorders, right?
Such as diabetic neuropathy.
(05:08):
That's how diabetes starts isthat when we become insulin
insensitive.
So having more muscle massactually makes you more insulin
sensitive.
Therefore that sugar cantherefore be stored in the form
of glycogen and more muscle masstissue.
All right?
So you just think about that inthat way.
That's huge when it comes topreventing disease.
(05:29):
It's preventing early death, butalso aiding in fat loss as well.
And not just that, but strengthtraining, because of the
intensity at which strengthtraining is.
As an actual form of exercise,strength training actually leads
to something called EPOC, right?
It's Excess Post OxygenConsumption, E P O C.
And what that means is that weare actually burning calories 24
(05:51):
to 48 hours after the seizing ofthat exercise regimen.
Okay, so that's why I strengthtrain pretty much 6 to 7 days a
week because of so many of thebenefits around muscle mass.
Recomposition.
A lot of muscle mass actuallylooks better in general, but not
just that.
It does lead to sustainableweight loss because overall your
caloric output stays much higherthan a person that just does
(06:14):
those crash diets.
Crash diets oftentimes will leadto a little bit of fat loss, but
you got to realize that thosecrash diets also leads to muscle
loss.
So that's what that's whereyou're actually.
Quote unquote, you might be on acrash diet, but you're also
crashing your metabolism.
So when you decide to consumefood again you can't stay on a
crash diet forever though.
(06:36):
That's what's gonna work againstyou, and you're gonna store all
that in the form of fat again.
Okay, so let me go throughnumber two.
Number two is neat, NEAT standsfor non-exercise activity
thermogenesis.
This is pretty much the amountof activity that we're getting
when we're not in the gym andwe're not actually doing planned
workouts.
So neat.
Is.
Transcripts can be formed in alot of ways, and NEAT can make
(06:57):
up anywhere between 10 to 50percent of your total
metabolism.
The reason why I say 10 to 50percent is that it's such a
large range of caloric output,is because you're looking at
people like constructionworkers, that all they do is
carry heavy machinery.
Curie blocks of cement for allwe know, and that is a lot of
neat, right?
(07:17):
So they don't for somebodythat's really trying to stay in
shape.
They don't need as much clericoutput or they don't need a
focus.
I wouldn't say they need tofocus as much as strength
training, but they burn so muchbecause of their work and
physical demands.
But if you're somebody thatLet's say you're a busy parent
or you work, let's say, eight toten hours at a desk, you're
really not moving a lot.
(07:38):
Okay, so that, that means you'reneat.
Your activity thermogenesis isquite low.
So how can we incorporate moreneats into our lives?
You can start doing simply justwalking more.
So if you're ever listened to apodcast or a YouTube video,
instead of just watching that onthe couch, try watching that on
a treadmill or try pacing aroundthe house.
(07:59):
Try pacing around the blockaround the neighborhood and walk
as you're learning.
And I do that all the time, evenat my workstation where I have a
lot of my online clients that Isee.
A lot of times, anytime that I'mtaking a Zoom call, they know
that I'm actually walking at thesame time.
So a 30 minute Zoom call yields30 minutes of caloric output.
(08:20):
I am not just speaking, which isburning calories because I speak
a lot, but I'm also burning alot by simply walking.
So that's a lot of neats rightthere.
And even I incorporate my kidsand a lot of my I guess chores
and fatherhood activities and Imake that more neat.
So instead of just playing withmy kids and sitting still, I
(08:41):
incorporate my kids into, let'ssay, my exercise.
So before dinner time, beforelunch and meals, I actually
throw my kid on my back and wedo pushups.
And that's not really plannedexercise.
That's just me doing that's likeyou just doing jump like jump
rope or push ups right now whilelistening to the podcast.
(09:01):
So there are so many ways inwhich if you change and modify
your habits, if you can learn tofit in some sort of activity,
exercise even a little bit likeplanks, push ups, squats into
your daily life.
Then you're going to get moreNEAT and therefore all that
accumulation of NEAT is going toresult in fat loss and overall
more caloric burn.
(09:22):
Okay, so let's talk about numberthree.
Number three is protein intake.
So why is protein so important?
Protein is actually consideredthe god of macros.
When we're looking at the Greek,I believe the Greek means of
utmost importance or of firstrank.
Protein is the most importantmacronutrient compared to
(09:42):
carbohydrates and fats.
And here's why.
So protein is what buildsmuscular tissue.
Protein gets broken down byeither meat source, protein
powder.
I can link some stuff downbelow, but also protein gets
broken down into amino acids andthat's what helps you formulate
muscle tissue.
So we break down tissue whenwe're working out and when we're
(10:05):
strength training and runningand doing cardio, but we need to
rebuild that tissue.
So if you're not getting enoughprotein throughout your, let's
say you're working out a ton,but you're not consuming enough
protein and not putting enoughemphasis there, then you're not
rebuilding that tissue.
And therefore, those musclesaren't getting stronger, and
therefore, you're not actuallybuilding more muscle mass.
(10:27):
Like I said, building moremuscle mass yields more caloric
output, even at rest.
With protein, you want to begetting in anywhere between 0.
8 to 1 gram per pound ofprotein.
Especially if you're doinghigher intensity workouts, or
you're working out morefrequently, you may want to
stray more towards that goldstandard of 1 gram per pound of
(10:49):
body weight.
If I'm 153 pounds right now, Iget in a bare minimum of 153
grams on the daily and I trackthat through an app, okay?
So protein, not just that, butprotein also, if you look at the
equation, the total daily energyequation, you have your resting
(11:10):
metabolic rate, which is yourgenetic metabolism.
That's part of your caloricoutput.
Then you have NEAT, which iswhat I just talked to you about.
And then not just that, you alsohave the thermic effect of food.
T E F makes up maybe about fiveto maybe maximum five to fifteen
percent of your totalmetabolism.
So if you consume more proteinis harder to break down from the
(11:35):
small intestine.
The small intestine and yourstomach has to work harder to
break down a piece of chicken orsteak.
versus breaking down Cheetos.
It actually takes energy inorder to break that down.
That is why protein is oftentimes more satiating, it's often
times more filling, so thereforeit's going to prevent not just
over consuming calories becauseprotein actually keeps you
(11:57):
fuller but also it's going tolead to an increased TEF which
is going to actually help Withthe increased caloric output.
Okay, so protein is by far themost important constituent So
what I'd suggest is use an applike my favorite app is called
macro factor You can also use myfitness pal or anything on the
(12:18):
market and simply start trackingfor at least 7 to 14 days You're
oftentimes given a free trial.
So there's no really excuse Theyreally the excuse is whether you
want to actually track it or notAnd I'd suggest that everybody
in the world should have somesort of definitive knowledge
around how much they'reconsuming because it's not just
going to show you whetheryou're, let's say, over
consuming, that's leading tocaloric surplus, you're eating
(12:40):
out of maintenance, which meansthat your weights just simply
stand the same, or maybe you arein a caloric deficit, but in
order to, let's say, speed upthe fat loss, you may need to
incorporate, again, more NEAT.
Or start consuming more protein,which is going to help burn
more.
I kid you not, like when I canstart consuming more protein, I
not just get more restful sleep,but I also perform much better
(13:02):
in the gym because I'mrecovering better from workouts,
eating more protein.
And also, my body starts torecompose because I am burning
more at rest, eating moreprotein as well.
Okay?
Number four is higher volume andlower calorie foods.
If you look that up, it's prettysimple, and it makes sense in
the grand scheme of things.
We oftentimes will over consumecalories because we're so
(13:24):
fixated to foods like, again,Cheetos, Oreos, cake, all these
foods that are extremely high infats, very high in calories, and
oftentimes are much lower involume too, right?
If you ever looked at Boba.
Boba or Cheetos, it's like youcan consume just a little bit
and it's already 100 calories.
However, you can consume, mygoodness you can consume like a
(13:45):
ton of strawberries, like awhole bowl of strawberries and
it's only, what, like 30 to 40calories.
Blueberries, watermelon Ioftentimes really fixate myself
on apples and oranges becauseyou can eat like the biggest
orange.
I ate an orange that was like280 grams, like a large orange
the size of a softball, and itwas just under 90 calories.
(14:05):
So you want to be eating morefoods like that, because
intuitively, the higher volume,lower calorie foods is going to
help satisfy your cravings.
It's going to make you fullerfaster, okay?
So I, it's, that's why a lot ofpeople do consume a lot of let's
say vegetables and things,because it makes sense.
Although I would caution youthat sometimes eating like a ton
(14:28):
of vegetables, you want to beconsuming foods that are also
not just water, because wateryou'll be able to pee it out,
right?
So that's why people that eat alot of salads and a lot of
vegetable greens, yes, you wantmaybe a moderation of
vegetables.
But a lot of it is a lot ofwater content, so you're going
to pee that out quicker.
So you may want to consume morefoods like even potatoes.
(14:49):
Potatoes are not just going tohelp energize your workouts and
give you carbohydrates to fuelthose workouts, but it's also
extremely satiating to eat likea large yam or a large potato.
And it takes up more space.
Okay, and also they are veryhigh in a lot of vitamins and
minerals.
And I think a lot, potatoes geta kind of a bad rep because
potato chips and fries, they'refried in like canola oil,
(15:12):
they're pro inflammatory.
But if you actually eat anactual potato, super satiating,
quite low in calories and it'sgoing to give you better
performance during yourworkouts.
Okay.
So number five, the last andfinal thing I want to talk to
you about is sleep quality.
And I would say as a busy dad,this is probably the one that I
struggle with the most.
Okay, because not only was I inchronic insomniac prior to
(15:36):
fatherhood, I had very hardstruggles with sleep.
But also, considering theminutiae of fatherhood where
your kids are going throughthese sleep cycles, you gotta
make do with what you have.
But I would say the times that Ican get, actually get a full
seven to nine hours of sleep isone, I'm more productive.
Two, I crave things less.
(15:56):
So from a physiologicalstandpoint, When you're not
getting good sleep, your brainis more fatigued.
And in order for your brain tofeel like it's getting the
energy sources that it needs, itwants to consume more calories,
right?
From an evolutionary standpoint,we actually consume more
calories to try to feed thebrain what it needs in order to
(16:16):
function.
Okay?
And the brain, it relies a tonon glucose.
It relies a ton on carbohydratesin order to function.
When you're looking at justkeeping the brain alive, your
brain is going to do everythingin its power to still stay
alive.
But by getting poor sleep, youactually, one, you increase
ghrelin.
(16:37):
And you also, you increasecortisol.
So those are two hormones.
Cortisol is your stress hormone.
And in, in turn, that alsoincreases ghrelin, which is also
going to make you hungry.
It's your, basically it's yourhunger cue.
So the more ghrelin that issecreted into the brain, the
more you're going to crave morefood and you're going to
overeat.
However, look at it this way.
(16:57):
When you start to get betterquality sleep, maybe one to two
hours more sleep, You're goingto down regulate that ghrelin,
and you're going to increaseleptin.
And increased leptin is yoursatiety hormone.
That's the one where, whichactually is signals that you're
full.
Okay, so when you actuallyconsume food, you actually start
(17:18):
to feel the signals of lesshunger, and therefore you're
starting to make betterdecisions about your food.
Okay?
So that's why good quality sleepis really important.
Not just that when your body issuper sore and super tense.
That also makes you morefatigued and that also makes you
want to eat more too.
So by way of getting more sleep.
Sleep is what helps regeneratetissue, right?
(17:40):
There are three phases ofremodeling of tissue in the
inflammatory cycle.
There's inflammation, there'sproliferation, and there's
remodeling.
So those are the three phases ofhealing.
So when we work out, if we don'twant to feel as sore, if we want
to feel like we want to crushthe next workout, then we have
to be getting at least seven tonine hours.
of good quality sleep.
(18:02):
So as you can see, there,there's way more benefits.
You can read, I've read a ton ofbooks on sleep, but if you're
looking at sleep in terms ofcontrolling hunger making sure
that you're also recovering fromworkouts, making sure that
you're actually building moremuscle tissue, a lot of times it
starts with sleep.
You just fix sleep, and a lot oftimes a lot of things start to
get really good in your life,from improved productivity,
(18:23):
improved body recomposition morePRs, better performance.
Less, less hungry, more full, Imean there's so many benefits
obviously from sleep, not justthat, it will prevent a lot of
Neurological diseases in thefuture like Alzheimer's etc.
So those are my five fivehonestly, the five basic
fundamentals right there if youcan take all those five into
(18:44):
account from strength trainingto getting more neat to Getting
more protein intake highervolume low calorie foods and
sleep quality and just rinse andrepeat that process You can
follow the same exact thing thatI did to lose.
I 24 pounds Get down to 9percent body fat and be in the
best shape of my life.
(19:05):
And all I did was simply justrepeat that process, not over
days and weeks, becausesometimes your weight will
fluctuate.
So a lot of times you'll getemotional about that, but simply
staying with on that process formonths and even years down the
road is where you can see thosedramatic changes, not just to
your health, but also maintain amuch lower weight for the long
term.
All right, so if you found thishelpful, definitely let me know
(19:26):
in the comments.
The comments, if you can leave afive star review, that would be
extremely helpful so that thisstuff that I put out can be, can
reach more people.
And also if you have anyquestions or want different
topics, definitely reach out tome via email,
jason@flexwithdoctorjay.com.
I read all my emails personallyand I'm glad to.
Help provide some insightthrough my podcast, and I'll
(19:47):
leave you always with the quotethat I always leave all my
viewers, is that we only haveone body, one life.
Make every action you take beone that makes you a better
version of you.
Take care and have a beautifulrest of your day.
Welcome to the Won Body Won LifePodcast.
Hi, I'm your host, Dr.
Jason Won, Lifestyle PhysicalTherapist.
I help busy parents and techprofessionals worldwide, not
just to eliminate pain, but alsoto change their health and
change their lifestyle foreverthrough habit mastery.
Today, I wanted to go through myfive key tips on how to lose
weight and actually keep itthere.
So a lot of clients that I knowhave gone through really crash
(00:23):
diets.
They go down to 1200 calories.
And then they lose a lot ofweights, but they oftentimes
will rebound.
And I want to share with you aspecific methodology that I've
used myself as well as hundredsof my clients.
So even just as of January 1st,2023, I was at my, I would
arguably my heaviest weights.
For a while.
And the reason why is because Irecently just had my first child
(00:47):
and then also I really wasn'tprioritizing my health as much
as I should.
I was exercising a lot, but Iwas wondering why I was gaining
all this weight.
And all the while it was becauseof oftentimes poor sleep, a lot
of stress trying to keep alittle baby alive.
And I wasn't exercising asconsistently.
So I was at around 173 pounds asof January 1st, 2023, and I
(01:07):
decided to really buckle down onthese five things that I'm going
to share with you in just a fewmoments.
But fast forward to the end ofthe year, 2023, I was at my
lightest weights by far, evenbefore college.
So as of college, I was 156pounds.
With much less knowledge and asof the end of 2023, I was 148
(01:30):
pounds at just 9 percent bodyfat and I was lifting my
heaviest and I was moving myfastest and performing at my
best.
So let me share with you thefive tips right now.
And the first tip I want toshare with you is pretty obvious
because I talk about thisconsistently and it is strength
training or resistance training.
So why should be that be at thetop mark of somebody that wants
(01:54):
to lose weight?
So if you really understand thephilosophy is that we need to be
burning more calories than weare consuming, right?
It's just calories in versuscalories out Some women may
argue because either they're inmenopause, or they say it's not
as, your hormones play into it.
But at the end of the day, thereare pretty much absolutes.
Calories do not understandemotions.
(02:15):
Calories is some, is oftentimesjust a unit of energy.
So if we are burning more thanwe are consuming, we are going
to lose weight steadily.
However, we do need to stayconsistent.
and not look at all the kind oflike daily and weekly
fluctuations that oftentimesresult in overwhelm or stress or
anxiety and you oftentimes willlose sight of what is actually
(02:37):
helping you.
So strength training is going tohelp with a lot of things.
The very first and foremost isthat it's going to help you
build muscle mass.
muscle mass.
Muscle mass is a very highlymetabolic tissue and I believe
each pound of muscle canactually lose or I guess consume
8 to 20 calories per day of yourtotal intake.
(03:00):
So if you're looking at caloricoutput, we are born with a
certain amount of metabolismwhich is called our resting
metabolic rates.
That is pretty much makes up 70to 80 percent of our total
caloric output.
So the other determinants ofthat is that highly metabolic
tissue.
that highly metabolic tissue,which is muscle, the more muscle
that you have on your body, themore that you burn at rest.
(03:21):
So considering that I wasprioritizing from January 2023
to the end of that, all I reallyprioritize was strength training
for some of you that believe,the cardio is yeah, I've lost
weight on cardio.
It's really hard to sustainthat.
And the only way to continue to.
to burn more calories is simplyadding more time onto those
(03:42):
cardio workouts.
However, when you strength trainand when you progressively
overload intensity and volume,you build more muscle mass.
And again, for every one poundof muscle, which may yield 8 to
20 calories per day, if youthink about that doesn't seem
like a lot, but that, thataccumulates over a week span and
a month span, right?
That's anywhere between a fewhundred to even a thousand
(04:05):
calories.
That you're not getting ifyou're simply just like running
it off.
All right, so strength trainingshould be at the forefront.
Strength training also does aidin fat loss.
because of the fact that itimproves insulin sensitivity,
right?
So the thing here about insulinsensitivity is if you've had if
you are insulin insensitiveMeaning that your insulin is not
(04:27):
responsive to the sugars thatyou're intaking Then what
happens is that sugar canaccumulate into fat it can
accumulate into adipose tissueHowever, when we have more
muscle mass What ends uphappening is when we eat sugar
in, in the form of glucose, weneed to store that glucose, and
the storage form of glucose isglycogen.
(04:47):
Glycogen can either be stored inyour liver, or it can be stored
in muscle.
And your liver only has acertain capacity for storing
glycogen, and the rest of it,guess where it goes?
It goes, it gets stored up asfat, or it breaks down the
bloodstream and it can result inatherosclerosis.
Lead to a lot of other vasculardisorders, right?
Such as diabetic neuropathy.
(05:08):
That's how diabetes starts isthat when we become insulin
insensitive.
So having more muscle massactually makes you more insulin
sensitive.
Therefore that sugar cantherefore be stored in the form
of glycogen and more muscle masstissue.
All right?
So you just think about that inthat way.
That's huge when it comes topreventing disease.
(05:29):
It's preventing early death, butalso aiding in fat loss as well.
And not just that, but strengthtraining, because of the
intensity at which strengthtraining is.
As an actual form of exercise,strength training actually leads
to something called EPOC, right?
It's Excess Post OxygenConsumption, E P O C.
And what that means is that weare actually burning calories 24
(05:51):
to 48 hours after the seizing ofthat exercise regimen.
Okay, so that's why I strengthtrain pretty much 6 to 7 days a
week because of so many of thebenefits around muscle mass.
Recomposition.
A lot of muscle mass actuallylooks better in general, but not
just that.
It does lead to sustainableweight loss because overall your
caloric output stays much higherthan a person that just does
(06:14):
those crash diets.
Crash diets oftentimes will leadto a little bit of fat loss, but
you got to realize that thosecrash diets also leads to muscle
loss.
So that's what that's whereyou're actually.
Quote unquote, you might be on acrash diet, but you're also
crashing your metabolism.
So when you decide to consumefood again you can't stay on a
crash diet forever though.
(06:36):
That's what's gonna work againstyou, and you're gonna store all
that in the form of fat again.
Okay, so let me go throughnumber two.
Number two is neat, NEAT standsfor non-exercise activity
thermogenesis.
This is pretty much the amountof activity that we're getting
when we're not in the gym andwe're not actually doing planned
workouts.
So neat.
Is.
Transcripts can be formed in alot of ways, and NEAT can make
(06:57):
up anywhere between 10 to 50percent of your total
metabolism.
The reason why I say 10 to 50percent is that it's such a
large range of caloric output,is because you're looking at
people like constructionworkers, that all they do is
carry heavy machinery.
Curie blocks of cement for allwe know, and that is a lot of
neat, right?
(07:17):
So they don't for somebodythat's really trying to stay in
shape.
They don't need as much clericoutput or they don't need a
focus.
I wouldn't say they need tofocus as much as strength
training, but they burn so muchbecause of their work and
physical demands.
But if you're somebody thatLet's say you're a busy parent
or you work, let's say, eight toten hours at a desk, you're
really not moving a lot.
(07:38):
Okay, so that, that means you'reneat.
Your activity thermogenesis isquite low.
So how can we incorporate moreneats into our lives?
You can start doing simply justwalking more.
So if you're ever listened to apodcast or a YouTube video,
instead of just watching that onthe couch, try watching that on
a treadmill or try pacing aroundthe house.
(07:59):
Try pacing around the blockaround the neighborhood and walk
as you're learning.
And I do that all the time, evenat my workstation where I have a
lot of my online clients that Isee.
A lot of times, anytime that I'mtaking a Zoom call, they know
that I'm actually walking at thesame time.
So a 30 minute Zoom call yields30 minutes of caloric output.
(08:20):
I am not just speaking, which isburning calories because I speak
a lot, but I'm also burning alot by simply walking.
So that's a lot of neats rightthere.
And even I incorporate my kidsand a lot of my I guess chores
and fatherhood activities and Imake that more neat.
So instead of just playing withmy kids and sitting still, I
(08:41):
incorporate my kids into, let'ssay, my exercise.
So before dinner time, beforelunch and meals, I actually
throw my kid on my back and wedo pushups.
And that's not really plannedexercise.
That's just me doing that's likeyou just doing jump like jump
rope or push ups right now whilelistening to the podcast.
(09:01):
So there are so many ways inwhich if you change and modify
your habits, if you can learn tofit in some sort of activity,
exercise even a little bit likeplanks, push ups, squats into
your daily life.
Then you're going to get moreNEAT and therefore all that
accumulation of NEAT is going toresult in fat loss and overall
more caloric burn.
(09:22):
Okay, so let's talk about numberthree.
Number three is protein intake.
So why is protein so important?
Protein is actually consideredthe god of macros.
When we're looking at the Greek,I believe the Greek means of
utmost importance or of firstrank.
Protein is the most importantmacronutrient compared to
(09:42):
carbohydrates and fats.
And here's why.
So protein is what buildsmuscular tissue.
Protein gets broken down byeither meat source, protein
powder.
I can link some stuff downbelow, but also protein gets
broken down into amino acids andthat's what helps you formulate
muscle tissue.
So we break down tissue whenwe're working out and when we're
(10:05):
strength training and runningand doing cardio, but we need to
rebuild that tissue.
So if you're not getting enoughprotein throughout your, let's
say you're working out a ton,but you're not consuming enough
protein and not putting enoughemphasis there, then you're not
rebuilding that tissue.
And therefore, those musclesaren't getting stronger, and
therefore, you're not actuallybuilding more muscle mass.
(10:27):
Like I said, building moremuscle mass yields more caloric
output, even at rest.
With protein, you want to begetting in anywhere between 0.
8 to 1 gram per pound ofprotein.
Especially if you're doinghigher intensity workouts, or
you're working out morefrequently, you may want to
stray more towards that goldstandard of 1 gram per pound of
(10:49):
body weight.
If I'm 153 pounds right now, Iget in a bare minimum of 153
grams on the daily and I trackthat through an app, okay?
So protein, not just that, butprotein also, if you look at the
equation, the total daily energyequation, you have your resting
(11:10):
metabolic rate, which is yourgenetic metabolism.
That's part of your caloricoutput.
Then you have NEAT, which iswhat I just talked to you about.
And then not just that, you alsohave the thermic effect of food.
T E F makes up maybe about fiveto maybe maximum five to fifteen
percent of your totalmetabolism.
So if you consume more proteinis harder to break down from the
(11:35):
small intestine.
The small intestine and yourstomach has to work harder to
break down a piece of chicken orsteak.
versus breaking down Cheetos.
It actually takes energy inorder to break that down.
That is why protein is oftentimes more satiating, it's often
times more filling, so thereforeit's going to prevent not just
over consuming calories becauseprotein actually keeps you
(11:57):
fuller but also it's going tolead to an increased TEF which
is going to actually help Withthe increased caloric output.
Okay, so protein is by far themost important constituent So
what I'd suggest is use an applike my favorite app is called
macro factor You can also use myfitness pal or anything on the
(12:18):
market and simply start trackingfor at least 7 to 14 days You're
oftentimes given a free trial.
So there's no really excuse Theyreally the excuse is whether you
want to actually track it or notAnd I'd suggest that everybody
in the world should have somesort of definitive knowledge
around how much they'reconsuming because it's not just
going to show you whetheryou're, let's say, over
consuming, that's leading tocaloric surplus, you're eating
(12:40):
out of maintenance, which meansthat your weights just simply
stand the same, or maybe you arein a caloric deficit, but in
order to, let's say, speed upthe fat loss, you may need to
incorporate, again, more NEAT.
Or start consuming more protein,which is going to help burn
more.
I kid you not, like when I canstart consuming more protein, I
not just get more restful sleep,but I also perform much better
(13:02):
in the gym because I'mrecovering better from workouts,
eating more protein.
And also, my body starts torecompose because I am burning
more at rest, eating moreprotein as well.
Okay?
Number four is higher volume andlower calorie foods.
If you look that up, it's prettysimple, and it makes sense in
the grand scheme of things.
We oftentimes will over consumecalories because we're so
(13:24):
fixated to foods like, again,Cheetos, Oreos, cake, all these
foods that are extremely high infats, very high in calories, and
oftentimes are much lower involume too, right?
If you ever looked at Boba.
Boba or Cheetos, it's like youcan consume just a little bit
and it's already 100 calories.
However, you can consume, mygoodness you can consume like a
(13:45):
ton of strawberries, like awhole bowl of strawberries and
it's only, what, like 30 to 40calories.
Blueberries, watermelon Ioftentimes really fixate myself
on apples and oranges becauseyou can eat like the biggest
orange.
I ate an orange that was like280 grams, like a large orange
the size of a softball, and itwas just under 90 calories.
(14:05):
So you want to be eating morefoods like that, because
intuitively, the higher volume,lower calorie foods is going to
help satisfy your cravings.
It's going to make you fullerfaster, okay?
So I, it's, that's why a lot ofpeople do consume a lot of let's
say vegetables and things,because it makes sense.
Although I would caution youthat sometimes eating like a ton
(14:28):
of vegetables, you want to beconsuming foods that are also
not just water, because wateryou'll be able to pee it out,
right?
So that's why people that eat alot of salads and a lot of
vegetable greens, yes, you wantmaybe a moderation of
vegetables.
But a lot of it is a lot ofwater content, so you're going
to pee that out quicker.
So you may want to consume morefoods like even potatoes.
(14:49):
Potatoes are not just going tohelp energize your workouts and
give you carbohydrates to fuelthose workouts, but it's also
extremely satiating to eat likea large yam or a large potato.
And it takes up more space.
Okay, and also they are veryhigh in a lot of vitamins and
minerals.
And I think a lot, potatoes geta kind of a bad rep because
potato chips and fries, they'refried in like canola oil,
(15:12):
they're pro inflammatory.
But if you actually eat anactual potato, super satiating,
quite low in calories and it'sgoing to give you better
performance during yourworkouts.
Okay.
So number five, the last andfinal thing I want to talk to
you about is sleep quality.
And I would say as a busy dad,this is probably the one that I
struggle with the most.
Okay, because not only was I inchronic insomniac prior to
(15:36):
fatherhood, I had very hardstruggles with sleep.
But also, considering theminutiae of fatherhood where
your kids are going throughthese sleep cycles, you gotta
make do with what you have.
But I would say the times that Ican get, actually get a full
seven to nine hours of sleep isone, I'm more productive.
Two, I crave things less.
(15:56):
So from a physiologicalstandpoint, When you're not
getting good sleep, your brainis more fatigued.
And in order for your brain tofeel like it's getting the
energy sources that it needs, itwants to consume more calories,
right?
From an evolutionary standpoint,we actually consume more
calories to try to feed thebrain what it needs in order to
(16:16):
function.
Okay?
And the brain, it relies a tonon glucose.
It relies a ton on carbohydratesin order to function.
When you're looking at justkeeping the brain alive, your
brain is going to do everythingin its power to still stay
alive.
But by getting poor sleep, youactually, one, you increase
ghrelin.
(16:37):
And you also, you increasecortisol.
So those are two hormones.
Cortisol is your stress hormone.
And in, in turn, that alsoincreases ghrelin, which is also
going to make you hungry.
It's your, basically it's yourhunger cue.
So the more ghrelin that issecreted into the brain, the
more you're going to crave morefood and you're going to
overeat.
However, look at it this way.
(16:57):
When you start to get betterquality sleep, maybe one to two
hours more sleep, You're goingto down regulate that ghrelin,
and you're going to increaseleptin.
And increased leptin is yoursatiety hormone.
That's the one where, whichactually is signals that you're
full.
Okay, so when you actuallyconsume food, you actually start
(17:18):
to feel the signals of lesshunger, and therefore you're
starting to make betterdecisions about your food.
Okay?
So that's why good quality sleepis really important.
Not just that when your body issuper sore and super tense.
That also makes you morefatigued and that also makes you
want to eat more too.
So by way of getting more sleep.
Sleep is what helps regeneratetissue, right?
(17:40):
There are three phases ofremodeling of tissue in the
inflammatory cycle.
There's inflammation, there'sproliferation, and there's
remodeling.
So those are the three phases ofhealing.
So when we work out, if we don'twant to feel as sore, if we want
to feel like we want to crushthe next workout, then we have
to be getting at least seven tonine hours.
of good quality sleep.
(18:02):
So as you can see, there,there's way more benefits.
You can read, I've read a ton ofbooks on sleep, but if you're
looking at sleep in terms ofcontrolling hunger making sure
that you're also recovering fromworkouts, making sure that
you're actually building moremuscle tissue, a lot of times it
starts with sleep.
You just fix sleep, and a lot oftimes a lot of things start to
get really good in your life,from improved productivity,
(18:23):
improved body recomposition morePRs, better performance.
Less, less hungry, more full, Imean there's so many benefits
obviously from sleep, not justthat, it will prevent a lot of
Neurological diseases in thefuture like Alzheimer's etc.
So those are my five fivehonestly, the five basic
fundamentals right there if youcan take all those five into
(18:44):
account from strength trainingto getting more neat to Getting
more protein intake highervolume low calorie foods and
sleep quality and just rinse andrepeat that process You can
follow the same exact thing thatI did to lose.
I 24 pounds Get down to 9percent body fat and be in the
best shape of my life.
(19:05):
And all I did was simply justrepeat that process, not over
days and weeks, becausesometimes your weight will
fluctuate.
So a lot of times you'll getemotional about that, but simply
staying with on that process formonths and even years down the
road is where you can see thosedramatic changes, not just to
your health, but also maintain amuch lower weight for the long
term.
All right, so if you found thishelpful, definitely let me know
(19:26):
in the comments.
The comments, if you can leave afive star review, that would be
extremely helpful so that thisstuff that I put out can be, can
reach more people.
And also if you have anyquestions or want different
topics, definitely reach out tome via email,
jason@flexwithdoctorjay.com.
I read all my emails personallyand I'm glad to.
Help provide some insightthrough my podcast, and I'll
(19:47):
leave you always with the quotethat I always leave all my
viewers, is that we only haveone body, one life.
Make every action you take beone that makes you a better
version of you.
Take care and have a beautifulrest of your day.
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