October 30, 2024 • 27 mins
This is a great episode I made last year that people got a lot of values from. I wanted to put this one back on just in case you have missed this.
In this episode, I want to share with you 3 lifelong weight loss strategies that I used to lose 14 pounds in under 3 months.
I’ve heard of many fads out there, and I’m sure you’ve tried some with success but then the weight magically reappeared.
Or you have lost weight before, but it felt unsustainable and felt like you had to “suffer” to reach your goal.
I currently am sitting at a very comfortable body weight and under 12% body fat, while still enjoying my workouts, the foods I eat, and I do not restrict myself from foods I love. Name ice cream (LOL).
I think this episode is chock full of goodies to get your weight down and keep it there.
If you benefit from episodes like this, hit that ‘Follow’ button, and leave a 5-star rating on Spotify or Apple. This would really help this podcast to grow and reach more people who could benefit from living a pain-free life.
Interested in working with us? We're looking for healthcare workers, busy parents, and working professionals over 30 who want to eliminate chronic pain from their life so they can enjoy a more active life with their friends & family. We've helped over 550 people find long term success in becoming pain-free. Book a call here to speak with us: https://www.flexwithdoctorjay.co/book
Here's a few other places to find me:
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:02):
Welcome to the Won Body Won LifePodcast.
Hi, I'm your host, Dr.
Jason Won lifestyle physicaltherapist.
I talk about everything healthand wellness related.
So you too can have a moreresilient body and a more
fulfilling life.
If you haven't yet, it wouldhelp me greatly if you can leave
a five star rating on Spotify oriTunes.
That way I can continue to growthe channel and push more free
content to all of you.
(00:22):
So today I'll be talking aboutweight loss, and I'm going to be
talking specifically about myown journey.
And how I was able to lose 14pounds in under three months.
Predictably I myself have been aperson that used to be very
overweight at a young age.
I did start learning a lot aboutnutrition and exercise when I
was just 11 years of age,actually sparked my interest
(00:45):
opening up something called anencyclopedia.
And now, nowadays, We're allgoing to fall into different
traps and different weight lossfads like keto, and if it fits
your macros and a bunch ofthings, but I want to share with
you a very predictable strategyhighlighting three primary
principles that I've been using.
So number one is first beingable to understand what we call
(01:07):
The total daily energyexpenditure equation and being
in a caloric deficit.
Number two, I'll explain howstrength training directly
applies to that equation andwhat I'm exactly doing right now
in order to not just loseweight, but also how to maintain
and elevate my strength at thesame time.
And lastly, number three, I'llbe able to share with you how to
make your weight loss moresustainable instead of
(01:29):
rebounding once you've been offa diet.
So first let's explain whatexactly total daily energy
expenditure means to you and ingeneral explain some of the math
behind energy in versus energyout.
So basically energy in is whatyou consume.
So I always tell people that ifyou really want to lose weight,
(01:50):
you can't just force yourself todo a lot of cardio or even a lot
of weight training or any otheractivity.
Because.
That would be silly.
If you only had to work outseven days a week and slave one
to two hours in the gym oroutside, that's not going to be
very sustainable.
That's also going to lead to alot of burnout, and it can lead
to actually what we call centralnervous system fatigue, which is
(02:12):
basically when the brain and thespine Are shutting down and
therefore it leads to a lot ofperipheral nervous system issues
like unusual fatigue, inabilityto get out of bed a lot of
soreness and pain.
And maybe some of you guys havebeen there.
I have actually been theremyself where I thought I can
just slave away at the gym andjust lose as much weight as I
can.
(02:33):
But that's not actually theright way to do it.
So calories in or energy in isbasically what you consume and
an energy out is basically whatcalories you burn on a daily
basis.
So for example, if energy in.
equals energy out.
That is what we call weight orcaloric maintenance.
And basically how we think aboutthis is there is a specific
(02:55):
formula in which you expend acertain amount daily.
And I'm going to break that downinto four parts.
So the first part is basicallybasal metabolic rate or your BMR
that accounts for about 65 to 75percent Of the energy
expenditure out now, we can'treally determine this because
this is based on our genetics isbased on a number of factors.
(03:18):
Our comorbidities is based onage.
As we get older the ability toburn calories at rest does
become a little bit slower.
We do want to take that intoaccount.
This makes up for about 65 to75%.
of how much we burn.
There is also exercise energyexpenditure, which is counts for
(03:39):
about 15 to 30 percent of thatexpenditure.
Basically that comes in the formof any planned exercise like
weight training, running, evenplaying sports like basketball,
or doing anything that involvesyour attention like going for a
planned hike.
That makes up for about 15 to 30percent.
The reason why there is a rangeis because.
Obviously some people workharder than others.
(04:01):
And at the same time some peopleare putting more work in the
gym, whether it's two days perweek in the gym, or whether it's
something like myself, which isI'm doing a five day split.
So that's five days in the gym,along with some other
extracurricular activities.
The next thing there the nextthing on the equation.
So we went through BMR basalmetabolic rates, as well as
exercise energy expenditure.
(04:21):
The next that we have is calledNEAT, which stands for non
exercise activity thermogenesis.
In a nutshell, that's basicallyany non planned exercise.
Even if it's something as simpleas reaching for the remote, I
also perceive that.
Non exercise expenditure is alsohow much energy it takes to walk
to the grocery store, do yourdaily groceries, and then walk
(04:43):
back to the car.
So that's also not considered aplanned exercise.
That's just the energy that youburn throughout the day.
Even just listening to thispodcast, driving home, or even
typing at your desk, that alsoaccounts for energy.
non exercise activitythermogenesis.
So this will vary considerably.
This accounts for maybe even 10to 50%.
The reason why is because ifyou're somebody that sits at a
(05:06):
desk for 32 to 40 hours a weekthat might be on the lower end
of non exercise because you'renot really burning a whole lot
just typing away and gettingyour projects done versus we do
have people That arecontractors, they have a very
laborious job or very laborintensive job.
So that energy can account for alot, right?
That's a lot of non, nonexercise activity in which that
(05:30):
person is constantly burning alot without even any planned
exercise.
Okay, and the last thing I wantto tell you about the fourth
part of the total daily energyexpenditure equation is your
thermic effect of food.
Now, essentially what this meansis the amount of energy you need
to burn and digest food.
So fats often, fats actuallytake up almost no energy to
(05:53):
really assimilate versus if youeat protein.
Protein is obviously a veryStrong, a very thick
constituents.
And that actually takes a lotmore energy to process and
digest.
So that is why I often tell myclients that if they're looking
to not just like alleviate painthat's the main thing that I do,
which is help people toalleviate chronic pain.
(06:14):
But also if they want toalleviate chronic pain and they
need, they know need, they needto get stronger in order to get
there where you're not going toget stronger just again, by
slaving away at the gym andlifting weights, you need to
recover from the breakdown.
As a result of those workoutsthrough the ingestion of
protein.
So the more protein that you caningest, the more that you're
(06:34):
going to take advantage andmaximize that thermic effect of
food versus somebody that isseverely under eating protein.
You may try to cut down yourcalories, but still you're not
going to be able to actuallybuild muscle because protein is
basically the precursor to.
To muscle and that comes also inthe form of amino acids, right?
So that basically is the totaldaily energy expenditure in a
(06:58):
nutshell.
I want to highlight some thingsabout this equation that you
need to understand is that ifexercise really only accounts
for 15 to 30 percent of thetotal energy expenditure, You
can't reasonably try to work outas much as you can and expect
you to have sustainable weightloss.
Again, it leads to burnout andit only really accounts for 15
(07:19):
to 30%.
Even if you have a desk job ifyou know you have a desk job,
then you need to make that up insome other ways.
So you can try to like parkreally far away.
There's certain strategiesaround maximizing your non
exercise activity thermogenesis.
I personally sometimes just.
Go for a random walk outside.
Sometimes if I'm doinggroceries, I will park further
(07:40):
away instead of taking theclosest spot to Safeway or
Trader Joe's, but also if yourealize that the energy
expenditure 65 to 75 percent isalready predetermined based on
your, again, height, genetics,comorbidities.
So if you know that you can onlyreasonably maximize.
(08:01):
Thermic effective food to anextent and exercise.
Then the main thing you want tothink about is how much calories
you're actually ingesting, whichis the other side of the
equation.
That's when we're talking aboutenergy.
And so basically being in acaloric deficit is by far the
most important thing when itcomes to weight loss.
I personally.
(08:22):
I am tracking my calories.
I'm tracking my weight.
I'm also tracking my food andhow much I ingest.
I'm constantly scanning thebarcodes to see how much
calories and I'm tracking thesethings.
So T on a spreadsheet for someof you that are thinking that's
not for me.
I've heard plenty of peoplesaying, I've done that in the
past.
It's not sustainable.
I would encourage you toactually at least dive into the
(08:44):
science of it and track for evena minimum of two weeks.
Because let's say you track yourcalories, you track your weight
for a minimum of two weeks, 14days, that at least gives you
some data points to figure outwhere your caloric maintenance
is.
So if you are eating for sevendays, you're tracking your
calories to a T and you're notlosing any weight, Then, that
(09:05):
you're basically at your caloricmaintenance.
If you are eating and thatyou're gaining weight then
that's how you know, you're in acaloric surplus.
And if you're tracking for sevento 14 days and you actually lost
maybe 0.
5 to one pound, then you arealready in a caloric deficit.
So if you find basically thepremise of.
tracking for a minimum of 14days is to try to find where
(09:28):
your caloric maintenance is.
And then what you'll do isyou'll times that by 20 percent
and you'll subtract that fromyour total amount of calories
that you eat.
So for example, if you eat 2500calories, and that is your
caloric maintenance.
Then you'll times that bybasically 0.
8, and that will give you yourtotal amount that you need to
eat throughout the day, which is2000 calories.
(09:50):
Or you can simply just, again,times that by 20%, which is 0.
2.
And basically they'll say youhave to subtract 500 calories
from 2500, which equals 2000calories.
Another way to think of this, ifyou didn't want to try to track
for two for 14 days straight,you can.
Basically take your weight rightnow.
(10:11):
So let's say if you're a hundredpounds and you times that by
about 14 to 18.
Okay.
So 14 to 18, if you are ahundred pounds, which not a lot
of people are, unless you'reunless you're fairly skinny and
fairly lean which we, youwouldn't be listening to this
podcast in the first place, butlet's say take that number
because it's very easy, ahundred pounds times up by 14 to
(10:32):
18, if you are more active.
And you do exercise a lot.
You'll times that by 18, whichwould be a hundred times 18
equals 1800 versus if you do ahundred times 14, that accounts
for a more sedentary person.
That's not really working out alot.
And that would be 1400 calories.
And that basically might giveyou your caloric maintenance.
(10:53):
Once you find that caloricmaintenance number by times by
14 or 18, or even 16, which islike the middle ground, then
you'll simply again, take that20%.
Number and then subtract thatfrom your caloric maintenance.
All right.
So hopefully that's helpful.
Again, there's a lot of math tothis.
If you guys didn't know, I wasactually a math major going into
UC Davis.
(11:13):
So I do like to put numbers andI think that it gives me the
most predictable way of doingit.
On tracking weight loss ortracking anything in life.
So I always tell people what canbe measured can't be managed.
So if you're just constantlyjust thinking about eating
clean, you're thinking abouteating whole foods.
I think that eating whole foodsis better than eating processed
foods and you can lose weight.
(11:33):
But again, I like to put numbersto the equation and understand
that if I track everything and Ican see the actual numbers going
down, it gives me confidence interms of micromanaging my diet
or how much.
How many steps I need to get inor how much I need to decrease
my calories even further couldto continue to be in a caloric
deficit.
So hopefully these things arehelpful and I know I sped
(11:56):
through that.
So if you need to rewind this,please do okay, so that's number
one is just explaining theentire total daily energy
expenditure equation.
And so number two, I want todive into the strength training
aspects, why that directlyapplies that to this equation
and what I'm exactly doing rightnow.
So strength training.
The premise around strengthtraining is to actually build
(12:17):
muscle.
And there's a couple reasons whyyou want to build muscle instead
of just trying to lose weight.
So if you just try to be in asevere caloric deficit and
you're working out a lot, one, Ithink that's a mistake because
you're staying in a morecatabolic state versus an
anabolic state.
So catabolic state is basicallyyour muscles are just constantly
(12:37):
breaking down and you're notrebuilding them enough in the
form of sleeping soundly andalso actually getting in enough
protein.
So if you're constantly in acatabolic breakdown, one, you're
going to get very discouragedbecause you're going to be very
sore.
Again, second, you're going topotentially lead to that central
nervous system fatigue that Itold you about.
(12:58):
And then thirdly, it's justgoing to be lead to lack of
motivation.
If you don't feel good, you feelconstantly sore, you're going to
really think this is not worthit.
And then you're just going torebound and then gain back all
the weight.
So being in a very severecaloric deficits without
thinking about.
Eating more protein and alsostrength training.
That is a huge mistake.
Another reason why you want tostrength train is for people
(13:20):
with diabetes.
So I'm actually working with anumber of clients that have
chronic pain.
They have, they might haveperipheral neuropathy, like
numbness in their hands, andthey have confirmed type two
diabetes.
And I work with a lot of clientswith type two diabetes and
helping them to control theirblood sugar better and to lose
weight and gain muscle at thesame time.
So what I tell my clients to dois If you think about gaining
(13:42):
muscle, there's only a fewplaces that glucose can be
shuttled in.
So glucose is basically thetypes of like carbohydrates that
you eat.
Carbs is, carbs should not bedemonized.
So I just want to say that rightnow.
Carbs should not be demonizedbecause it's one of the main
fuel systems to have a moreeffective workout.
But if you have type 2 diabetesor you, if you have insulin
(14:03):
insensitivity or metabolicsyndrome and your body like is
either Either able to notproduce insulin as much or your
body is less sensitive toinsulin, you need to build
muscle.
This is why glucose, which isbasically a feel, a fuel system
coming from carbohydrates getsconverted into the storage form,
which is called glycogen.
(14:25):
And that's via that's via manydifferent enzymatic processes
that we don't have to dive into.
But basically that glucose.
is shuttled in to two differentplaces.
One is your liver.
So your liver holds a certainamount of glycogen.
And then also glucose can beconverted into glycogen and can
be stored into the workingmuscle.
(14:47):
So if you realize that yourliver, which is This organ that
keeps like enzymatic waste outof your body.
And also helps to break downfood.
If your liver can only hold acertain amount of glycogen,
because you're only born withthis liver that really you can't
work out.
You can't make the liver largerin any way.
(15:08):
Then where is, where can youfind that potential storage of
glucose so that your glucose isnot swimming around in your
bloodstream and then breakingdown your vascular tissue and
breaking down other areas of thebody?
Because that's essentially whathappens.
Glucose either breaks down your.
Your vascular system or yourglucose can get converted into
visceral fat, which is going theopposite direction of weight
(15:29):
loss.
So that's why I tell people, ifyou really want to make this
sustainable and not just loseweight, but also gain strength.
And if you do have type twodiabetes, it's how to reverse
that slowly.
Then you need to gain muscle.
And how I can explain thisbecause muscle can hold.
a lot more glycogen than yourliver can.
So that's why you want toactually build muscular tissue
(15:52):
so that glucose can be convertedinto glycogen and is no longer
swimming around in thatbloodstream and causing havoc
around the body.
Because diabetes is basicallythe precursor to almost all
diseases that we know.
So here's a great analogy forsome of you guys that really
don't understand this.
Appropriately, if you're lookingat basically like a local bank.
(16:14):
So think about a super smallbank in a small town or like a
small city.
So if you basically say, Hey, Iwant to open a bank account.
I want to store this amount ofmoney.
I think of it like this bank canonly store a certain amount of
money because that bank issuper, super small.
Okay, and that's basicallysaying I don't work out at all,
(16:36):
and I'm only going to rely on myliver and the little muscle that
I have in order to store thatglycogen.
Now, think about if you put in alot of work into the gym, you're
going, let's say, two to fivedays a week.
I personally go five days aweek, and then you're basically,
Now able to hold in a lot moreglycogen.
That's the analogy of basicallyconverting that little small
(16:59):
local bank into chase bank orthe bank of America.
So now it's this large globalcorporation that is now able to
hold almost limitless amount ofmoney.
And again, that's almost likethat money is basically glucose
or glycogen.
And now you are much healthier.
And also when you are weighttraining, you do become more
(17:20):
insulin sensitive.
So now the insulin in your bodyis now able to more effectively
convert that glucose intoglycogen, not store it as
visceral fat or not cause havocin different parts of the body.
So that is why you want tostrength train, not just for the
aesthetic purposes, but also forthe functional purposes is going
to keep you going.
(17:41):
healthier in the long run,you're going to be able to do
more active things as you getolder.
Plus, if diabetes is literallythe precursor to so many
different diseases out there inthe world, it makes sense to
probably gain as much muscle asyou can and become as at and
keep yourself as insulinsensitive as possible.
So just to break that down, I,for my own sake, I have lost 14
(18:05):
pounds.
The way that I've been able todo that over the past just three
months is basically maintainthat caloric deficit.
track my calories, track thetypes of foods that I eat.
And I actually have this on aspreadsheet and I am in the gym
strength training five days perweek.
Alongside that, I occasionallydo get in my run.
So maybe one to two days a week.
(18:26):
And I do play basketball aswell, which also accounts for
some of the cardiovascularpurposes.
So I am maximizing as much as Ican.
Energy expenditure as I can froman exercise standpoint.
I'm also eating it at least 0.
8 to 1 gram per pound, which isa research based number.
So I'm getting actually 1 to 1.
1 gram per pound of protein.
(18:46):
So I can maximize also thatthermic effect of food.
And I am still basically in acaloric deficit at some point,
though, which we're getting intonumber 3, which is when you
start to When you hit thatweight loss period, there's
going to be a point where youeither plateau, or let's say
some people, they get off yourdiet and they rebound.
I'm currently close to hitting apoint which we call metabolic
(19:08):
adaptation.
Basically, for the amount ofexercise that I get in
currently, I'm actually burningless calories than I was when I
was 171 pounds.
I started this weight lossjourney at 171.
Currently I'm at 157 right now,which is almost exactly 14
pounds.
But I got to realize that I'mactually, even though I've
(19:29):
gained muscle and I've lost somefat, I still am carrying less of
myself.
Think about that, right?
If I do a specific, like a onemile run.
So I'm usually carrying 171pounds of my body, which is
burning more calories, but ifI'm now like 157 pounds.
I'm carrying much less ofmyself.
(19:50):
So essentially I'm burning lesscalories with the same amount of
exercise expenditure.
Does that make sense?
So why I have to calculate thatin is if I eventually am hitting
a caloric deficit and now I'mhitting a point where I like,
now I'm hitting like caloricmaintenance and I not burning as
much while I have to make smalllittle tweaks if I want to
(20:11):
continue weight loss.
So that's either being in a morecaloric deficit or increasing
the energy expenditure in someway or form.
Or what I can do is I can say,Hey, I'm satiated with where I
am currently.
I'm happy with the weight lossright now.
And that's where we start to hitthat metabolic adaptation, where
I'm hitting caloric maintenanceat my lower weight.
(20:32):
I'm doing a certain amount ofexercise and now I'm no longer
losing.
So this is where.
How to make this moresustainable, which is number
three, how to make that weightloss more sustainable instead of
rebounding back is one.
I continue to track my calories.
Now I may be a little bit more.
Eyeball ish, which basicallymeans that I can eyeball how
much chicken I eat and I nolonger have to put everything on
(20:54):
a scale that allows me to makeit more sustainable.
So like when I go out to eat, Ican overestimate my calories at
a restaurant.
And I you eventually will getreally good at just pouring
things or understanding likewhat specific calories, because
you've been doing this for awhile.
That allows it to make it moresustainable.
Another way of making this moresustainable is something called
reverse dieting and essentiallyreverse dieting is I'm at, let's
(21:17):
say I'm at a caloric deficitright now or caloric maintenance
of let's say 2, 300 calories.
So that's where I'm actuallycurrently right now, 2, 300
calories is still a mild caloricdeficit, maybe hitting that
metabolic adaptation right now.
So what eventually I'm going todo is I'm going to slowly
increase my calories over anumber of weeks or months.
(21:37):
And my body will get used andbecome more energy efficient at
burning those calories andburning that food.
And I will still be able tomaintain my, my weight.
I won't be able to increase thatweight.
So you're going to have toteeter with that, where if I'm
at 2, 300 calories, I caninstantly just jump up to let's
(21:57):
say 2, 600 or 2, 800 calories.
I can jump up.
And track that over a number ofone to two weeks and see again
if I'm maintaining that weight.
And if I'm maintaining thatweight, that's awesome because
I've increased.
Essentially 500 calories perday.
And I'm still able to maintainthe same amount of weight.
(22:18):
If you increase three to 500calories over a number of one to
two weeks, and you realize thatyou're actually gaining weight
then maybe you need to taperthat back down a little bit, eat
something a little higher than2, 300 calories and see if your
body is still becoming moreenergy efficient and maintaining
that same weight.
So this is, I think the mistakethat some people make, which is
(22:40):
they want to maintain thatweight loss, they work really
hard to lose all that weight andget to a point where they feel
good at where they're at.
But then they, so many people, Iguess 80, 90 percent of people,
they rebound.
And the reason why is because Ithink they don't taper up the
calories that they're eating.
So then their body doesn'tactually have to adapt anymore.
They don't become more energyefficient.
(23:02):
And I think that's something youwant to do.
You want to try to increase yourcalories as much as you can and
see if you can maintain thatsame amount of weight.
And if not then I think that'swhere you have to play with
those numbers.
That's why I think that I use aspreadsheet because I can see
all my numbers from a bird's eyeview.
And if those numbers are not infront of you, then again, I
think that it makes it lesssustainable when you're not
(23:23):
putting math to the equation.
The other last piece is you canhave a sense of intuitive
eating.
And what this means is.
Don't be so restrictive duringyour weight loss journey.
And don't be so restrictive evenafter you've lost a weight.
So if you hit your weight lossgoal, don't be too restrictive,
have some flexibility and givingyourself the ability, the
(23:43):
unrelenting permission to havethe foods that you like.
Even right now.
I still maintain a caloricdeficit, but if I know like I'm
at 2000 calories, I still have300 calories to spare.
I don't mind eating a cookie oreating ice cream or eating the
foods that I like, because ifyou restrict too much, that's
like restricting a kid fromvideo games, you restrict a kid
(24:04):
from video game for 10 yearsstraight, and all his friends
are playing video games.
10 years down the line when he'sout of the house, he's going to
binge on video games.
He might get even addicted toit.
And I think that's what the samething goes with weight loss is
we restrict too much.
We try to eat clean.
We try to avoid all the guiltfoods and all the the quote
unquote bad foods.
(24:24):
But I think there's not really alot of bad foods out there.
If you give yourself thatpermission that, Hey, I know my
numbers.
I know how much protein to eat.
I know what my caloric weightloss number is.
My caloric deficit, giveyourself that permission to eat
food.
Give yourself permission to eatwhatever you want.
Once in a while, as long asyou're hitting your protein
numbers, as well as your caloricdeficit number, give yourself
(24:46):
that permission to eat, be alittle bit more flexible.
That's what makes it moresustainable because that way
you're not After you're off thisdiet, you let loose a bit.
You can slowly again, reversethat dieting process.
And also at the same time, youcan still eat the foods that you
love.
Your body will become moreenergy efficient.
As long as you follow the rulesin this podcast, which is like
total daily energy equation,strength training consistently.
(25:08):
So you're become more energyefficient.
You become more sensitive touptaking that glycogen and at
the same time, follow theseprinciples around the weight
loss and how to not rebound.
And I think you'll be good togo.
The reason why I talk aboutweight loss, even though this is
not my, direct cup of teas,because I have a lot of passion
for nutrition.
I actually teach a lot of myclients, not just how to relieve
(25:29):
pain, but to also be more intune with their nutrition, what
foods to eat in order to feelthat system for strength gains,
and also how to get out of painat the same time.
And I've actually had this talkon many live streams, but I have
had a lot of requests on sayingthis on the podcast.
So people can repeatedly getthis information in as they're
(25:50):
on the road or just listening ontheir walks.
But hopefully this was superhelpful to you guys, just to
recap on what I said, the threeprimary principles on how I lost
14 pounds in under three months.
One is understanding to the Tthe total daily energy
expenditure equation, being in acaloric deficit and tracking my
numbers.
Number two is I went through howstrength training directly
(26:12):
applies to this equation andwhat I'm exactly doing right now
in order to not just loseweight, but also to maintain
good strength and also tomaximize all the different
enzymatic pathways so that I'mnot having to go through future
disease in the future.
And lastly, number three is howto make your weight loss
sustainable instead ofrebounding back and gaining all
that weight back once you'vebeen off the diet.
(26:33):
So that's what I got for youguys today.
If you enjoyed this episode,Definitely hit that subscriber
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So my content can reach morepeople who could benefit from
the tips I put out.
And you would be a huge part ingrowing my podcast.
I have a huge vision to help asmany people optimize their
(26:55):
health, nutrition, get out ofpain, get as strong as they can.
And I preach what I teach.
So it'd be great if you canleave a.
Follow or subscribe and alsoleave a five star review.
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(27:18):
Again, 415 965 6580, or email meat jason@flexwithdoctorjay.com
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We only have one body, one life,make every action you take, be
the one that makes you a betterversion of you.
(27:39):
Take care.
Welcome to the Won Body Won LifePodcast.
Hi, I'm your host, Dr.
Jason Won lifestyle physicaltherapist.
I talk about everything healthand wellness related.
So you too can have a moreresilient body and a more
fulfilling life.
If you haven't yet, it wouldhelp me greatly if you can leave
a five star rating on Spotify oriTunes.
That way I can continue to growthe channel and push more free
content to all of you.
(00:22):
So today I'll be talking aboutweight loss, and I'm going to be
talking specifically about myown journey.
And how I was able to lose 14pounds in under three months.
Predictably I myself have been aperson that used to be very
overweight at a young age.
I did start learning a lot aboutnutrition and exercise when I
was just 11 years of age,actually sparked my interest
(00:45):
opening up something called anencyclopedia.
And now, nowadays, We're allgoing to fall into different
traps and different weight lossfads like keto, and if it fits
your macros and a bunch ofthings, but I want to share with
you a very predictable strategyhighlighting three primary
principles that I've been using.
So number one is first beingable to understand what we call
(01:07):
The total daily energyexpenditure equation and being
in a caloric deficit.
Number two, I'll explain howstrength training directly
applies to that equation andwhat I'm exactly doing right now
in order to not just loseweight, but also how to maintain
and elevate my strength at thesame time.
And lastly, number three, I'llbe able to share with you how to
make your weight loss moresustainable instead of
(01:29):
rebounding once you've been offa diet.
So first let's explain whatexactly total daily energy
expenditure means to you and ingeneral explain some of the math
behind energy in versus energyout.
So basically energy in is whatyou consume.
So I always tell people that ifyou really want to lose weight,
(01:50):
you can't just force yourself todo a lot of cardio or even a lot
of weight training or any otheractivity.
Because.
That would be silly.
If you only had to work outseven days a week and slave one
to two hours in the gym oroutside, that's not going to be
very sustainable.
That's also going to lead to alot of burnout, and it can lead
to actually what we call centralnervous system fatigue, which is
(02:12):
basically when the brain and thespine Are shutting down and
therefore it leads to a lot ofperipheral nervous system issues
like unusual fatigue, inabilityto get out of bed a lot of
soreness and pain.
And maybe some of you guys havebeen there.
I have actually been theremyself where I thought I can
just slave away at the gym andjust lose as much weight as I
can.
(02:33):
But that's not actually theright way to do it.
So calories in or energy in isbasically what you consume and
an energy out is basically whatcalories you burn on a daily
basis.
So for example, if energy in.
equals energy out.
That is what we call weight orcaloric maintenance.
And basically how we think aboutthis is there is a specific
(02:55):
formula in which you expend acertain amount daily.
And I'm going to break that downinto four parts.
So the first part is basicallybasal metabolic rate or your BMR
that accounts for about 65 to 75percent Of the energy
expenditure out now, we can'treally determine this because
this is based on our genetics isbased on a number of factors.
(03:18):
Our comorbidities is based onage.
As we get older the ability toburn calories at rest does
become a little bit slower.
We do want to take that intoaccount.
This makes up for about 65 to75%.
of how much we burn.
There is also exercise energyexpenditure, which is counts for
(03:39):
about 15 to 30 percent of thatexpenditure.
Basically that comes in the formof any planned exercise like
weight training, running, evenplaying sports like basketball,
or doing anything that involvesyour attention like going for a
planned hike.
That makes up for about 15 to 30percent.
The reason why there is a rangeis because.
Obviously some people workharder than others.
(04:01):
And at the same time some peopleare putting more work in the
gym, whether it's two days perweek in the gym, or whether it's
something like myself, which isI'm doing a five day split.
So that's five days in the gym,along with some other
extracurricular activities.
The next thing there the nextthing on the equation.
So we went through BMR basalmetabolic rates, as well as
exercise energy expenditure.
(04:21):
The next that we have is calledNEAT, which stands for non
exercise activity thermogenesis.
In a nutshell, that's basicallyany non planned exercise.
Even if it's something as simpleas reaching for the remote, I
also perceive that.
Non exercise expenditure is alsohow much energy it takes to walk
to the grocery store, do yourdaily groceries, and then walk
(04:43):
back to the car.
So that's also not considered aplanned exercise.
That's just the energy that youburn throughout the day.
Even just listening to thispodcast, driving home, or even
typing at your desk, that alsoaccounts for energy.
non exercise activitythermogenesis.
So this will vary considerably.
This accounts for maybe even 10to 50%.
The reason why is because ifyou're somebody that sits at a
(05:06):
desk for 32 to 40 hours a weekthat might be on the lower end
of non exercise because you'renot really burning a whole lot
just typing away and gettingyour projects done versus we do
have people That arecontractors, they have a very
laborious job or very laborintensive job.
So that energy can account for alot, right?
That's a lot of non, nonexercise activity in which that
(05:30):
person is constantly burning alot without even any planned
exercise.
Okay, and the last thing I wantto tell you about the fourth
part of the total daily energyexpenditure equation is your
thermic effect of food.
Now, essentially what this meansis the amount of energy you need
to burn and digest food.
So fats often, fats actuallytake up almost no energy to
(05:53):
really assimilate versus if youeat protein.
Protein is obviously a veryStrong, a very thick
constituents.
And that actually takes a lotmore energy to process and
digest.
So that is why I often tell myclients that if they're looking
to not just like alleviate painthat's the main thing that I do,
which is help people toalleviate chronic pain.
(06:14):
But also if they want toalleviate chronic pain and they
need, they know need, they needto get stronger in order to get
there where you're not going toget stronger just again, by
slaving away at the gym andlifting weights, you need to
recover from the breakdown.
As a result of those workoutsthrough the ingestion of
protein.
So the more protein that you caningest, the more that you're
(06:34):
going to take advantage andmaximize that thermic effect of
food versus somebody that isseverely under eating protein.
You may try to cut down yourcalories, but still you're not
going to be able to actuallybuild muscle because protein is
basically the precursor to.
To muscle and that comes also inthe form of amino acids, right?
So that basically is the totaldaily energy expenditure in a
(06:58):
nutshell.
I want to highlight some thingsabout this equation that you
need to understand is that ifexercise really only accounts
for 15 to 30 percent of thetotal energy expenditure, You
can't reasonably try to work outas much as you can and expect
you to have sustainable weightloss.
Again, it leads to burnout andit only really accounts for 15
(07:19):
to 30%.
Even if you have a desk job ifyou know you have a desk job,
then you need to make that up insome other ways.
So you can try to like parkreally far away.
There's certain strategiesaround maximizing your non
exercise activity thermogenesis.
I personally sometimes just.
Go for a random walk outside.
Sometimes if I'm doinggroceries, I will park further
(07:40):
away instead of taking theclosest spot to Safeway or
Trader Joe's, but also if yourealize that the energy
expenditure 65 to 75 percent isalready predetermined based on
your, again, height, genetics,comorbidities.
So if you know that you can onlyreasonably maximize.
(08:01):
Thermic effective food to anextent and exercise.
Then the main thing you want tothink about is how much calories
you're actually ingesting, whichis the other side of the
equation.
That's when we're talking aboutenergy.
And so basically being in acaloric deficit is by far the
most important thing when itcomes to weight loss.
I personally.
(08:22):
I am tracking my calories.
I'm tracking my weight.
I'm also tracking my food andhow much I ingest.
I'm constantly scanning thebarcodes to see how much
calories and I'm tracking thesethings.
So T on a spreadsheet for someof you that are thinking that's
not for me.
I've heard plenty of peoplesaying, I've done that in the
past.
It's not sustainable.
I would encourage you toactually at least dive into the
(08:44):
science of it and track for evena minimum of two weeks.
Because let's say you track yourcalories, you track your weight
for a minimum of two weeks, 14days, that at least gives you
some data points to figure outwhere your caloric maintenance
is.
So if you are eating for sevendays, you're tracking your
calories to a T and you're notlosing any weight, Then, that
(09:05):
you're basically at your caloricmaintenance.
If you are eating and thatyou're gaining weight then
that's how you know, you're in acaloric surplus.
And if you're tracking for sevento 14 days and you actually lost
maybe 0.
5 to one pound, then you arealready in a caloric deficit.
So if you find basically thepremise of.
tracking for a minimum of 14days is to try to find where
(09:28):
your caloric maintenance is.
And then what you'll do isyou'll times that by 20 percent
and you'll subtract that fromyour total amount of calories
that you eat.
So for example, if you eat 2500calories, and that is your
caloric maintenance.
Then you'll times that bybasically 0.
8, and that will give you yourtotal amount that you need to
eat throughout the day, which is2000 calories.
(09:50):
Or you can simply just, again,times that by 20%, which is 0.
2.
And basically they'll say youhave to subtract 500 calories
from 2500, which equals 2000calories.
Another way to think of this, ifyou didn't want to try to track
for two for 14 days straight,you can.
Basically take your weight rightnow.
(10:11):
So let's say if you're a hundredpounds and you times that by
about 14 to 18.
Okay.
So 14 to 18, if you are ahundred pounds, which not a lot
of people are, unless you'reunless you're fairly skinny and
fairly lean which we, youwouldn't be listening to this
podcast in the first place, butlet's say take that number
because it's very easy, ahundred pounds times up by 14 to
(10:32):
18, if you are more active.
And you do exercise a lot.
You'll times that by 18, whichwould be a hundred times 18
equals 1800 versus if you do ahundred times 14, that accounts
for a more sedentary person.
That's not really working out alot.
And that would be 1400 calories.
And that basically might giveyou your caloric maintenance.
(10:53):
Once you find that caloricmaintenance number by times by
14 or 18, or even 16, which islike the middle ground, then
you'll simply again, take that20%.
Number and then subtract thatfrom your caloric maintenance.
All right.
So hopefully that's helpful.
Again, there's a lot of math tothis.
If you guys didn't know, I wasactually a math major going into
UC Davis.
(11:13):
So I do like to put numbers andI think that it gives me the
most predictable way of doingit.
On tracking weight loss ortracking anything in life.
So I always tell people what canbe measured can't be managed.
So if you're just constantlyjust thinking about eating
clean, you're thinking abouteating whole foods.
I think that eating whole foodsis better than eating processed
foods and you can lose weight.
(11:33):
But again, I like to put numbersto the equation and understand
that if I track everything and Ican see the actual numbers going
down, it gives me confidence interms of micromanaging my diet
or how much.
How many steps I need to get inor how much I need to decrease
my calories even further couldto continue to be in a caloric
deficit.
So hopefully these things arehelpful and I know I sped
(11:56):
through that.
So if you need to rewind this,please do okay, so that's number
one is just explaining theentire total daily energy
expenditure equation.
And so number two, I want todive into the strength training
aspects, why that directlyapplies that to this equation
and what I'm exactly doing rightnow.
So strength training.
The premise around strengthtraining is to actually build
(12:17):
muscle.
And there's a couple reasons whyyou want to build muscle instead
of just trying to lose weight.
So if you just try to be in asevere caloric deficit and
you're working out a lot, one, Ithink that's a mistake because
you're staying in a morecatabolic state versus an
anabolic state.
So catabolic state is basicallyyour muscles are just constantly
(12:37):
breaking down and you're notrebuilding them enough in the
form of sleeping soundly andalso actually getting in enough
protein.
So if you're constantly in acatabolic breakdown, one, you're
going to get very discouragedbecause you're going to be very
sore.
Again, second, you're going topotentially lead to that central
nervous system fatigue that Itold you about.
(12:58):
And then thirdly, it's justgoing to be lead to lack of
motivation.
If you don't feel good, you feelconstantly sore, you're going to
really think this is not worthit.
And then you're just going torebound and then gain back all
the weight.
So being in a very severecaloric deficits without
thinking about.
Eating more protein and alsostrength training.
That is a huge mistake.
Another reason why you want tostrength train is for people
(13:20):
with diabetes.
So I'm actually working with anumber of clients that have
chronic pain.
They have, they might haveperipheral neuropathy, like
numbness in their hands, andthey have confirmed type two
diabetes.
And I work with a lot of clientswith type two diabetes and
helping them to control theirblood sugar better and to lose
weight and gain muscle at thesame time.
So what I tell my clients to dois If you think about gaining
(13:42):
muscle, there's only a fewplaces that glucose can be
shuttled in.
So glucose is basically thetypes of like carbohydrates that
you eat.
Carbs is, carbs should not bedemonized.
So I just want to say that rightnow.
Carbs should not be demonizedbecause it's one of the main
fuel systems to have a moreeffective workout.
But if you have type 2 diabetesor you, if you have insulin
(14:03):
insensitivity or metabolicsyndrome and your body like is
either Either able to notproduce insulin as much or your
body is less sensitive toinsulin, you need to build
muscle.
This is why glucose, which isbasically a feel, a fuel system
coming from carbohydrates getsconverted into the storage form,
which is called glycogen.
(14:25):
And that's via that's via manydifferent enzymatic processes
that we don't have to dive into.
But basically that glucose.
is shuttled in to two differentplaces.
One is your liver.
So your liver holds a certainamount of glycogen.
And then also glucose can beconverted into glycogen and can
be stored into the workingmuscle.
(14:47):
So if you realize that yourliver, which is This organ that
keeps like enzymatic waste outof your body.
And also helps to break downfood.
If your liver can only hold acertain amount of glycogen,
because you're only born withthis liver that really you can't
work out.
You can't make the liver largerin any way.
(15:08):
Then where is, where can youfind that potential storage of
glucose so that your glucose isnot swimming around in your
bloodstream and then breakingdown your vascular tissue and
breaking down other areas of thebody?
Because that's essentially whathappens.
Glucose either breaks down your.
Your vascular system or yourglucose can get converted into
visceral fat, which is going theopposite direction of weight
(15:29):
loss.
So that's why I tell people, ifyou really want to make this
sustainable and not just loseweight, but also gain strength.
And if you do have type twodiabetes, it's how to reverse
that slowly.
Then you need to gain muscle.
And how I can explain thisbecause muscle can hold.
a lot more glycogen than yourliver can.
So that's why you want toactually build muscular tissue
(15:52):
so that glucose can be convertedinto glycogen and is no longer
swimming around in thatbloodstream and causing havoc
around the body.
Because diabetes is basicallythe precursor to almost all
diseases that we know.
So here's a great analogy forsome of you guys that really
don't understand this.
Appropriately, if you're lookingat basically like a local bank.
(16:14):
So think about a super smallbank in a small town or like a
small city.
So if you basically say, Hey, Iwant to open a bank account.
I want to store this amount ofmoney.
I think of it like this bank canonly store a certain amount of
money because that bank issuper, super small.
Okay, and that's basicallysaying I don't work out at all,
(16:36):
and I'm only going to rely on myliver and the little muscle that
I have in order to store thatglycogen.
Now, think about if you put in alot of work into the gym, you're
going, let's say, two to fivedays a week.
I personally go five days aweek, and then you're basically,
Now able to hold in a lot moreglycogen.
That's the analogy of basicallyconverting that little small
(16:59):
local bank into chase bank orthe bank of America.
So now it's this large globalcorporation that is now able to
hold almost limitless amount ofmoney.
And again, that's almost likethat money is basically glucose
or glycogen.
And now you are much healthier.
And also when you are weighttraining, you do become more
(17:20):
insulin sensitive.
So now the insulin in your bodyis now able to more effectively
convert that glucose intoglycogen, not store it as
visceral fat or not cause havocin different parts of the body.
So that is why you want tostrength train, not just for the
aesthetic purposes, but also forthe functional purposes is going
to keep you going.
(17:41):
healthier in the long run,you're going to be able to do
more active things as you getolder.
Plus, if diabetes is literallythe precursor to so many
different diseases out there inthe world, it makes sense to
probably gain as much muscle asyou can and become as at and
keep yourself as insulinsensitive as possible.
So just to break that down, I,for my own sake, I have lost 14
(18:05):
pounds.
The way that I've been able todo that over the past just three
months is basically maintainthat caloric deficit.
track my calories, track thetypes of foods that I eat.
And I actually have this on aspreadsheet and I am in the gym
strength training five days perweek.
Alongside that, I occasionallydo get in my run.
So maybe one to two days a week.
(18:26):
And I do play basketball aswell, which also accounts for
some of the cardiovascularpurposes.
So I am maximizing as much as Ican.
Energy expenditure as I can froman exercise standpoint.
I'm also eating it at least 0.
8 to 1 gram per pound, which isa research based number.
So I'm getting actually 1 to 1.
1 gram per pound of protein.
(18:46):
So I can maximize also thatthermic effect of food.
And I am still basically in acaloric deficit at some point,
though, which we're getting intonumber 3, which is when you
start to When you hit thatweight loss period, there's
going to be a point where youeither plateau, or let's say
some people, they get off yourdiet and they rebound.
I'm currently close to hitting apoint which we call metabolic
(19:08):
adaptation.
Basically, for the amount ofexercise that I get in
currently, I'm actually burningless calories than I was when I
was 171 pounds.
I started this weight lossjourney at 171.
Currently I'm at 157 right now,which is almost exactly 14
pounds.
But I got to realize that I'mactually, even though I've
(19:29):
gained muscle and I've lost somefat, I still am carrying less of
myself.
Think about that, right?
If I do a specific, like a onemile run.
So I'm usually carrying 171pounds of my body, which is
burning more calories, but ifI'm now like 157 pounds.
I'm carrying much less ofmyself.
(19:50):
So essentially I'm burning lesscalories with the same amount of
exercise expenditure.
Does that make sense?
So why I have to calculate thatin is if I eventually am hitting
a caloric deficit and now I'mhitting a point where I like,
now I'm hitting like caloricmaintenance and I not burning as
much while I have to make smalllittle tweaks if I want to
(20:11):
continue weight loss.
So that's either being in a morecaloric deficit or increasing
the energy expenditure in someway or form.
Or what I can do is I can say,Hey, I'm satiated with where I
am currently.
I'm happy with the weight lossright now.
And that's where we start to hitthat metabolic adaptation, where
I'm hitting caloric maintenanceat my lower weight.
(20:32):
I'm doing a certain amount ofexercise and now I'm no longer
losing.
So this is where.
How to make this moresustainable, which is number
three, how to make that weightloss more sustainable instead of
rebounding back is one.
I continue to track my calories.
Now I may be a little bit more.
Eyeball ish, which basicallymeans that I can eyeball how
much chicken I eat and I nolonger have to put everything on
(20:54):
a scale that allows me to makeit more sustainable.
So like when I go out to eat, Ican overestimate my calories at
a restaurant.
And I you eventually will getreally good at just pouring
things or understanding likewhat specific calories, because
you've been doing this for awhile.
That allows it to make it moresustainable.
Another way of making this moresustainable is something called
reverse dieting and essentiallyreverse dieting is I'm at, let's
(21:17):
say I'm at a caloric deficitright now or caloric maintenance
of let's say 2, 300 calories.
So that's where I'm actuallycurrently right now, 2, 300
calories is still a mild caloricdeficit, maybe hitting that
metabolic adaptation right now.
So what eventually I'm going todo is I'm going to slowly
increase my calories over anumber of weeks or months.
(21:37):
And my body will get used andbecome more energy efficient at
burning those calories andburning that food.
And I will still be able tomaintain my, my weight.
I won't be able to increase thatweight.
So you're going to have toteeter with that, where if I'm
at 2, 300 calories, I caninstantly just jump up to let's
(21:57):
say 2, 600 or 2, 800 calories.
I can jump up.
And track that over a number ofone to two weeks and see again
if I'm maintaining that weight.
And if I'm maintaining thatweight, that's awesome because
I've increased.
Essentially 500 calories perday.
And I'm still able to maintainthe same amount of weight.
(22:18):
If you increase three to 500calories over a number of one to
two weeks, and you realize thatyou're actually gaining weight
then maybe you need to taperthat back down a little bit, eat
something a little higher than2, 300 calories and see if your
body is still becoming moreenergy efficient and maintaining
that same weight.
So this is, I think the mistakethat some people make, which is
(22:40):
they want to maintain thatweight loss, they work really
hard to lose all that weight andget to a point where they feel
good at where they're at.
But then they, so many people, Iguess 80, 90 percent of people,
they rebound.
And the reason why is because Ithink they don't taper up the
calories that they're eating.
So then their body doesn'tactually have to adapt anymore.
They don't become more energyefficient.
(23:02):
And I think that's something youwant to do.
You want to try to increase yourcalories as much as you can and
see if you can maintain thatsame amount of weight.
And if not then I think that'swhere you have to play with
those numbers.
That's why I think that I use aspreadsheet because I can see
all my numbers from a bird's eyeview.
And if those numbers are not infront of you, then again, I
think that it makes it lesssustainable when you're not
(23:23):
putting math to the equation.
The other last piece is you canhave a sense of intuitive
eating.
And what this means is.
Don't be so restrictive duringyour weight loss journey.
And don't be so restrictive evenafter you've lost a weight.
So if you hit your weight lossgoal, don't be too restrictive,
have some flexibility and givingyourself the ability, the
(23:43):
unrelenting permission to havethe foods that you like.
Even right now.
I still maintain a caloricdeficit, but if I know like I'm
at 2000 calories, I still have300 calories to spare.
I don't mind eating a cookie oreating ice cream or eating the
foods that I like, because ifyou restrict too much, that's
like restricting a kid fromvideo games, you restrict a kid
(24:04):
from video game for 10 yearsstraight, and all his friends
are playing video games.
10 years down the line when he'sout of the house, he's going to
binge on video games.
He might get even addicted toit.
And I think that's what the samething goes with weight loss is
we restrict too much.
We try to eat clean.
We try to avoid all the guiltfoods and all the the quote
unquote bad foods.
(24:24):
But I think there's not really alot of bad foods out there.
If you give yourself thatpermission that, Hey, I know my
numbers.
I know how much protein to eat.
I know what my caloric weightloss number is.
My caloric deficit, giveyourself that permission to eat
food.
Give yourself permission to eatwhatever you want.
Once in a while, as long asyou're hitting your protein
numbers, as well as your caloricdeficit number, give yourself
(24:46):
that permission to eat, be alittle bit more flexible.
That's what makes it moresustainable because that way
you're not After you're off thisdiet, you let loose a bit.
You can slowly again, reversethat dieting process.
And also at the same time, youcan still eat the foods that you
love.
Your body will become moreenergy efficient.
As long as you follow the rulesin this podcast, which is like
total daily energy equation,strength training consistently.
(25:08):
So you're become more energyefficient.
You become more sensitive touptaking that glycogen and at
the same time, follow theseprinciples around the weight
loss and how to not rebound.
And I think you'll be good togo.
The reason why I talk aboutweight loss, even though this is
not my, direct cup of teas,because I have a lot of passion
for nutrition.
I actually teach a lot of myclients, not just how to relieve
(25:29):
pain, but to also be more intune with their nutrition, what
foods to eat in order to feelthat system for strength gains,
and also how to get out of painat the same time.
And I've actually had this talkon many live streams, but I have
had a lot of requests on sayingthis on the podcast.
So people can repeatedly getthis information in as they're
(25:50):
on the road or just listening ontheir walks.
But hopefully this was superhelpful to you guys, just to
recap on what I said, the threeprimary principles on how I lost
14 pounds in under three months.
One is understanding to the Tthe total daily energy
expenditure equation, being in acaloric deficit and tracking my
numbers.
Number two is I went through howstrength training directly
(26:12):
applies to this equation andwhat I'm exactly doing right now
in order to not just loseweight, but also to maintain
good strength and also tomaximize all the different
enzymatic pathways so that I'mnot having to go through future
disease in the future.
And lastly, number three is howto make your weight loss
sustainable instead ofrebounding back and gaining all
that weight back once you'vebeen off the diet.
(26:33):
So that's what I got for youguys today.
If you enjoyed this episode,Definitely hit that subscriber
follow button.
I release new episodes everymorning on Wednesdays, and I'd
love if you can leave a rating,a review, or even some comments
on Spotify or iTunes.
So my content can reach morepeople who could benefit from
the tips I put out.
And you would be a huge part ingrowing my podcast.
I have a huge vision to help asmany people optimize their
(26:55):
health, nutrition, get out ofpain, get as strong as they can.
And I preach what I teach.
So it'd be great if you canleave a.
Follow or subscribe and alsoleave a five star review.
And if there's any feedback forme, I'm always open to hearing
your feedback, good or bad, orfuture episodes that you want me
to go through a certain topic.
Feel free to send a quick textto 415 965 6580.
(27:18):
Again, 415 965 6580, or email meat jason@flexwithdoctorjay.com
also available on the DMs,Instagram, TikTok YouTube, leave
comments.
I reply to all my messagesdirectly.
And I will leave you always withthese last words of advice.
We only have one body, one life,make every action you take, be
the one that makes you a betterversion of you.
(27:39):
Take care.
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