September 20, 2023 • 47 mins
“Make walking great again.”
That’s the slogan that Stronger U Coach Dean Guedo lives by. In this Stronger U Radio episode, he joined SU Registered Dietitian and Manager of Nutrition Education, Gianna Masi to chat about his unique approach to coaching members towards success. Dean is a nutrition coach driven to find a better and more efficient way to help people optimize their lives. His mantra is “doing more, eating more and moving more.”
Hear about how he came to be known as the “walk more king”, and the science that supports why increasing steps can be so impactful. During their conversation, they discussed a study of a population whose high steps and general daily movement counteracted their higher-than-recommended daily calorie consumption in terms of weight.
Additionally, Dean heavily touched on alternative strategies beyond decreasing calories or eliminating certain foods. He drives home the message that while food is an integral piece, it’s not the only avenue to weight or fat loss, and how other lifestyle factors can play a major role.
The biggest takeaway: adherence and the importance of making changes that you’ll enjoy and stick to whether they involve caloric intake changes, movement or other components.
Tune into this entertaining, informational, and motivational episode that may leave you with a new perspective on how you approach your goals.
Head to the Stronger U Community to share your thoughts.
Subscribe to Stronger U Radio
Follow us on Instagram
That’s the slogan that Stronger U Coach Dean Guedo lives by. In this Stronger U Radio episode, he joined SU Registered Dietitian and Manager of Nutrition Education, Gianna Masi to chat about his unique approach to coaching members towards success. Dean is a nutrition coach driven to find a better and more efficient way to help people optimize their lives. His mantra is “doing more, eating more and moving more.”
Hear about how he came to be known as the “walk more king”, and the science that supports why increasing steps can be so impactful. During their conversation, they discussed a study of a population whose high steps and general daily movement counteracted their higher-than-recommended daily calorie consumption in terms of weight.
Additionally, Dean heavily touched on alternative strategies beyond decreasing calories or eliminating certain foods. He drives home the message that while food is an integral piece, it’s not the only avenue to weight or fat loss, and how other lifestyle factors can play a major role.
The biggest takeaway: adherence and the importance of making changes that you’ll enjoy and stick to whether they involve caloric intake changes, movement or other components.
Tune into this entertaining, informational, and motivational episode that may leave you with a new perspective on how you approach your goals.
Head to the Stronger U Community to share your thoughts.
Subscribe to Stronger U Radio
Follow us on Instagram
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:01):
Welcome to the Stronger You Radio.I'm your host today, dietitian Gianna Massey,
and I'm super excited to talk toa dear friend of mine and fellow
Stronger You nutrition coach, Dean Guido. This is Stronger You Radio, where
nutrition is fun, diet trends areoverrated, and we help you take the
(00:23):
guesswork out of eating healthy. Joinus today with Stronger You team coaches and
friends as they discuss what it takesto become a Stronger You today. Are
you ready, Let's get to it. Dean is a strength and nutrition coach
driven to find a better, moreefficient way to help people optimize their lives.
(00:44):
His mantra is doing more, eatingmore, and moving more. Notice
we didn't say less than any ofthose in This episode will cover his approach
and also ways he's changed his viewson a few topics. He was last
on our podcast, so let's goahead and welcome Dean. I'm glad to
(01:06):
be here. It's actually I knoweveryone listening isn't gonna know, but we
knew each other from way back,and we met each other in person,
which is weird in the online world, and we were just kind of reminiscing
about how would be great to meetagain, but we're doing it via video
song like super pumped to be here, Yeah, to talk about this stuff
we're but more so to talk toyou. Yes, I know, it's
good to catch up. And Iwas thinking about meeting you, and I
(01:27):
think it was actually the second yearin Costa Rica where we had originally met,
and we were doing this exercise wherewe were working on the stack and
basically Dean was helping me keep areally tall torso and a squat and like
have a reach and I was usinga really light kettlebell and I was struggling
(01:47):
to keep this position and he wasjust like he didn't say this to me,
but he was like, wow,this girl is really weak. And
then a week later I went hometo New York and then I competed in
a strongman cop petition and I dadlifted like three hundred and my husband Kieran
posted on Instagram and Dean was likewait what, Like wait a second,
(02:08):
why were you so weak in CostaRica? And I was like it was
a different movement, Okay, leaveme alone. I don't know if I
thought we go just like how couldshe not do this? Like but and
you're like listen, and I'm likesuper strong. I'm like, yeah,
yeah, but I think my methodologyhas changed since then too. It's like
we were just talking about how alot of fitness professionals of ball through it.
(02:30):
We were, but like all thepeople there were kind of in this
spot where we're like looking at thisvery biomechanical heavy thing. But it's just
like sometimes that's just such a lensthat it's good for certain things, but
not good for that clearly. Andthat's a perfect example of like we could
do this crazy drill, but doesit really matter When you have crazy Gianna,
She'll just show up and lift threehundred pounds because she's a good athlete,
(02:53):
and I think that that's yeah,you can. We could change your
minds. I guess this is whatI'm saying. I've changed my mind since
then, and I'm like, you'resafe to lift. Before I was like,
maybe you shouldn't lift three inner hounds, obviously it wasn't through. You're
like, I don't think you shouldhave walked down to the beach. You're
not well. I might have actuallysaid that, but that was more of
(03:13):
the joke. But like, soit would be questionable based on that drill,
whether you could walk flight up stairs. It's all right. I just
think about it daily ever since then. But yeah, I just thought that
was really funny. That's my favoriteDean memory because that was just pretty great
full circle. But yeah, Sowe met at a ben House retreat learning
(03:34):
about nutrition, more strength and conditioning. And one thing that I really love
about you is you have the strengthand conditioning background as well as the nutrition
experience, and I think that's reallyreally helpful with working with people trying to
change their body composition and all ofthat. So I do really like that.
And so are you still coaching,like doing personal training or strength coach
(03:58):
work? So sort of I was, I was not so like, I'm
from Canada. So when the shutdownhappened, another Stronger You coach also worked
with me. We had our ownbusiness. We ran a gym, and
then he moved to Australia because we'reboth working online. And then we actually
closed down that gym during COVID becausewe had to. And then I basically
transition all the way into online training. However, I ended up getting brought
(04:21):
back in so I trained jiu jitsuand then they wanted to start a strength
conditioning program. So I kind ofdo that. I have like a class
that I do. We're taking itoff with the summer. There's like no
one at jiu jitsu lifts in thesummer. But so I am sort of
like keeping my one foot in alittle bit. Yeah. So it's nice
because keep my coaching eye sharp alittle bit, and you can, I
(04:42):
can keep that skill set up.But I have no intention of being a
full time strength conditioning fitness coach.I have a kid now. These the
hours are awful, It's just notin the cards, I don't think.
Yeah, definitely a different lifestyle.That's cool. You're helping those guys out.
That must be really fun, youguys nice. Yeah, it's cool.
It's like a different thing. Andlike I have like a bunch of
(05:04):
nutrition clients that are jiu jitsu orientated. But it's like a whole different thing
than like I guess the base levelwhat people are doing because they're dealing with
weight cuts and competitions and getting chokedout, which is like super violent,
and then the striking conditioning part ofit's just kind of interesting. But it
was the nutrition, but that's awhole different thing. Yeah, it's it's
awesome. We should do a jiujitsu episode. That'd be cool. That
(05:27):
would be cool. All right.So I was reflecting and listening to an
old podcast. You were on theStronger You podcast. I think it was
about two years ago, and Iwas laughing because you said something about,
you know, I don't I don'twant to be known or I don't need
to be known as the walk moreperson. But now you really are known
(05:50):
as this walk more person. It'seven in your HIGHG handle And I'm curious,
but that's been like like these pasttwo years for you because you are
what does that now? Yeah?It was that was when I actually still
send that podcast anyone listening, that'smy client, and that was that I
send it like the first week,I think of my first check in because
it's just like, here's all thethings that I think are important, because
(06:12):
we really did cover a lot ofwalking, and at that point, I
was covering a lot of my methodologyinvolving how do we get more output as
opposed to just cutting calories. Butthen somewhere along the line, like I
don't know if I got on internetbattles on Instagram or something, but I
just saw so much of it thatI was like, I'm gonna be the
Batman of Instagram. That's how Ilike envisioned it in my head and so
(06:33):
super stupid. But liver King wasvery popular, and so I was like,
I'm just gonna be and again,super weird message, probably not for
everyone, but like it was like, there's some good parts to it.
So I was like, I likethis guy. He went viral, So
I'm gonna try to do that forwalking, which sounds super stupid. And
then I just I just changed itone week because I was like, ah,
I'll change it, and I justnever unchanged it because it was kind
(06:54):
of funny. And then I juststarted going with it. And it's more
I talked before. It's more likemy Batman. It's my reaction to all
the stuff that I think, isn'tthat helpful? That is also very loud
and communicated almost on everyone. I'mlike the reaction to that, which I
don't believe everyone should just walk amillion miles or whatever. Five hundred miles
(07:15):
is I think what the podcast is. But at the same time I think
that it's a it's a much bettertool as a whole for everyone than some
of the other tools that are beingsold, and that's kind of like my
battle on the internet is I thinkwalking is better? Yes, well,
I think you're winning that battle forsure. And I do like that you're
saying, yeah, obviously, Iknow that there's more out there than just
(07:41):
walking, Like that's not the pointof who you are online. So I
do get that like being like reallyone stance or kind of like digging your
heels in that works really well online, and so you've definitely done that.
I think it's cool. But Iwas curious because I don't think a lot
of people will know that you starteddoing the research on needs blocking and energy
(08:03):
flux for presentation. Could you tellus a little bit more about that process.
Yeah, so our mutual friend BenHouse, we had that retreat basically
fitness professionals nutrition fitness basically learn fromall these like crazy people in the jungle
and I say crazy, but likereally well educated people that are like awesome
and well respected, and so itwas really awesome. Then like at some
point after that, they had onewhere it's like do your own research and
(08:26):
then we'll all like a bunch ofus went and presented. And so my
main question was these high flux betterthan low flucks, which we can get
into. But the point of itis is like I didn't actually know what
this thing was. I was justlike, here's what I do in my
practice. I don't know what itis. Like, I wasn't reading thousand
papers and all this stuff. Andwhat I found was that especially with people
(08:48):
transitioning to the maintenance, but evenlike people losing weight, is that if
I didn't increase steps or output insome form or fashion like maintenance and like
losing weight was just so much harder, especially on the turnaround when Hey,
I lost thirty pounds. Now whatit's like, Well, do I just
eat more food? And what Ifound was I just combine that with hey,
just get more movement, and thenwe'll throw three hundred calories at it
(09:11):
in sequence, and then most ofthem lost weight when they're trying to maintain.
And then I was like, what'sthis? And then that's where that
whole project turned into what I'm doingnow. But it was really just not
even experimentation. I kind of fellinto it by accident, and then I
started researching this stuff and I waslike, why is no one talking about
this? And then that's kind ofwhere I'm at now, is that no
one's really talking about it. That'snot true. People are studying to you
(09:33):
now. All the coaches are strowing. You have walking channels, there's a
step count in the app. Andmy favorite, if anyone knows Kelly Strett,
the supple Leopard, he's now transitionedto like half his messages but walking.
So I'm like, I'm super pumpedin I think he is following you.
Maybe he got that from you.Yeah, I think I didn't meet
(09:54):
him. I actually met him atthe Spartan World Championships and I made a
joke about how he's gonna have tolike I met him check his own and
I was like, oh, youprobably have to warm up thirty minutes just
to do this Spartan race, andhe's like laugh. But I feel like
at that moment he when we shookhands, he got the message like telekinesis
certain who gave it to him.Yeah. I mean, I think it's
(10:16):
cool too because it works in bothways, right, Like we can research
and then apply or go from likeapply what we're doing and then look for
research to back it up. Andso basically we're doing these practices you were
having results with people, and Ithink that's really cool. And then you
were like, let me see theevidence around this and like what supports this
and what doesn't support it? Soyou're really pumped up with that. Yeah,
(10:39):
so what I have So sorry forcutting off because I was like,
I have to stuff. I actuallyjust thought the other day is that so
there's all these people we look upto that come up with these ideas,
and it's not like I came upwith some new idea, but I wasn't
in the research and I didn't actuallyfollow any of this stuff. So I
came to my own conclusion and Benkind of got to me through the research.
(11:00):
But like, I put together myown thing based on my own practice,
and then I researched it and realizedno one's really doing it this way.
And so I'm really proud of thefact that I think I found something
that works a little bit better andthat it is kind of applicable to weight
loss maintenance. But it's sweet becauseI did it on my own, and
so the cool thing is I thinkanyone can do that. I'm just happy
(11:20):
I fell onto that. But like, realistically I came I found like this
one study on the Amish that likeno one had talked about like no one,
no one, like not one person, and so I'm going to take
credit for that. But anyways,I can't even remember the question. But
that's kind of like where it cameup. Is I almost did it backwards,
yeah, which I don't know thatnecessarily works better, but it's like
it's research based, but it wasn'tbased in research edition. Yeah yeah,
(11:45):
yeah, So we tell me aboutthe Amish study. What was the result
of that or what did you findout in that? Yeah? So it
was kind of cool, Like basicallyI was just doing the like is what
I'm doing? Like real, likeis this even a thing? Like that's
kind of the whole thing of thepresentation and something. Look at the research
and then what does the research say? Is it right or wrong? Because
(12:05):
we were okay with being wrong andI basically found something I wasn't wrong yet,
so I was happy or wrong.I haven't been proving that wrong yet.
But the Amish one was the thingthat kind of kicked it all off
because I was like, how likepeople that are doing more and eating a
little bit more food, Like whatdoes that look like? All I wanted
to do was find like, isthere like a population where this is happening
(12:26):
because I didn't really care about oneoffs because we have lots of stories a
strong view. I did things thisway and it worked. I didn't really
care about that because like that's awesomeand it's like a great story, but
like how do we apply it toeveryone? Because everyone has a different life,
and there was I wanted to finda population. So I've actually found
this Amish study about like nutrient soil, Like they had a whole project on
like the nutrients and the soil forthe Amish because they like did farming differently.
(12:48):
But one of it was like let'slook at these people and they basically
just put podometers on an Amish communityand was like did questionnaires, what's your
work look like, how much movementare you doing? And then what's their
body fat percentages? And the reasonwhy I found this was a high flux
study is because like essentially they werefinding they were eating the males were eating
(13:09):
somewhere around like thirty five hundred caloriesand the women were eating two and twenty
two hundred and their rate of obesitywas basically zero. The men were at
like seven and a half body fatpercentage and the women were I think like
fifteen or sixteen, so like reallyreally like low numbers, and there was
no obesity, and so I waslike, oh, that's like why,
that's kind of crazy. And anyonewho like seeing Amish farmers, like they
(13:33):
just work a lot, and like, yeah, they they're they're pretty like
they're appreciate it, but I meanthey're working all day. But like the
cool thing was is what happened wasthey were walking seventeen thousand steps to day
on alf or just kind of whatit ended up being on top of physical
labor for a lot of it andfor the women is pretty traditional, but
like they were homemakers and like theywere cooking and cleaning and managing like smaller
(13:56):
farm tasks and so but like that'sstill like work, very active and they
were and they were eating a lotof the thing that tied it all to
me, Yeah there was no obcbut they were eating so much food that
like a lot of what we deemedwas a bad diet, right, And
I'm doing quotations for anyone listening.They're eating like World War two era like,
because the Amish people live like theydon't indulge in anything like current so
(14:18):
they're eating like pies, cakes,butter, sugar on all their meals.
They're eating like gravy, potatoes,corn meat. Some stuffs good, some
stuff is bad. But they haddessert at damn near every meal, and
their calories were super high, likea lot of times higher than what most
people who get into a situation wherethey're like I need to change my life
and do all this. They wereeating worse than that, and they were
(14:41):
there was such a low grade ofwhat BCD that I was like, man,
what's going on here? And hey, this is what I found?
Sweet, So I found the thingthat I wanted, which in research you're
probably not supposed to do that becauseI was looking for an answer, but
that one was such a red flagin terms of oh my god, I
found the thing that's kind of whereit all started. It's not a red
flag, right, it was likea green flag. It was like,
(15:03):
hey look at that. Yeah,yeah, well I like that. The
red flag was how bad are theyeating? Like are they actually eating that?
And then like I talked to alot of people who like who have
all must communities around They're like,oh yeah, like they go to the
farmers markets and they're selling like thebest pies ever. Yeah, like a
lot of home stuff. Yeah,with real butter real ingredients. Yeah that
(15:24):
makes me But yeah, I likethat it was a group of people,
like you said, like a population, just a one off two, because
sometimes it's really hard just to belike, oh, someone maybe got lucky.
Right, it's like tried this,got lucky, tried this, didn't
get lucky, didn't work. Andso like having that group like really be
(15:46):
the thing that exposes that and showshow much that works. I mean that's
really nice. So that's interesting.I have to look at that study.
That's pretty cool. Yeah, andit can work. Like like there's other
stuff that isn't good, like they'rethey don't participate not everyone, but like
they don't participate in healthcare a lotof times. So there's like there's other
stuff that like hey, you don'thave to be all amish, but there's
just like it was more like whatare they doing? And that's kind of
(16:07):
where the steps came in. Iwas looking specifically at high flux, but
a lot of it was the movementpiece because when you do the averages,
like the average on CDC is likethirty five hundred or four thousand steps at
it, which again I'm not gonnajudge anyone stuff, but like they were
four times higher than that, andso maybe that's why because their calories were
(16:29):
higher, way higher, well maybenot way higher, their calories were way
higher than what we would deem classicdiets if we're trying to lose weight,
so much high like a thousand caloriesover it, and they were in shape
and they were moving four times more, and like maybe there was something there
is kind of how that kind ofturned into the walking but also the high
flux part of it. I rememberI was living with roommates and one of
(16:52):
my roommates was like, and Iwas at more of my lean state,
and I was very active working outand I was a trainer, so I
was on my feet all day,lots of steps and my roommate was like,
you never stop eating, and Iwas like, huh, And I
wasn't bothered by her saying that,but I was laughing, Yeah, it
seemed like I was eating a lotof food, but I was just moving
(17:15):
all the time. And I waslike, I'm not gaining weight. I'm
not like at risk of anything orlike feeling like out of alignment with what
I want. And I was justlike, Yeah, I'm able to do
this because I'm so active. Andthen Devil's advocate to that I was thinking
about when we were going to sitdown, is that there's times in my
life where like when I was doingbodybuilding or dance and I had to have
(17:38):
a lean physique. I had adesk job because I was before I was
an r D or a trainer.I had a desk job and I only
had the one workout per day,but my body composition was a lot of
obviously the weightlifting, but really justa nutrition piece. So like I think
my knee or my steps were actuallyquite low in comparison to what they were
(18:02):
years later when I was a trainer. But I always think about that.
I'm like, for anyone listening,like, I don't want people to have
like a self limiting belief of like, oh if i can't get ten thousand
steps a day, I'm screwed,right, Like you're not, like you
can still make change. So Iwould love I think people would love to
hear from you on that too.Yeah, Like, and that's kind of
what we're talking about. Like mymessaging is this because of everyone needs to
(18:26):
be at twelve hundred cows you needto be in a calorie depsit and then
that gets devolved into you have toeat less, and it's like that's such
a good tool for so many cases. And I have people that can't walk
more because they're they're coding and theycan't get there at their job for twelve
hours and they sometimes stay overnight andwhatever. Like there's so many situations where
it is helpful. But I think, like, yeah, the messaging isn't
(18:48):
that you have to walk seventeen thousandsteps. I think everyone should, but
also everyone can't, Like I can'teven do that. No, I can't.
I don't think I could do seventeam thousand right now. Yeah,
but it's more the narrative of usethe right tool for the job. And
also it doesn't have to just befood, because I think that when you
put everyone in the same bucket andeveryone believes that is that I have to
(19:12):
damn I have to cut all thestuff out and eat this and out or
I'm never going to see weight loss. And like that was my main narrative
of like, no, that's absolutelynot true. But I think the common
thread is that is true, andit's like no, no, you can
eat breaking four thousand calories a dayif you want to The cost is,
if you want to lose weight,you probably have to walk twenty five thousand
(19:33):
steps plus workout, plus quit yourjob, and or get three kids that
are like running around all day.But like you know what I mean,
there's like there's a cost to it. My main coaching element is like pick
your poison whatever that is, andpoison sounds horrible, but choose your own
adventure. But it is possible.It's just a matter of the reality of
how I coaches. Like, I'llsay, it's possible if you do this.
(19:55):
It's kind of like if you havea desk job and you can't do
this, and you can't do that, you're gonna proble. We have to
eat pretty low calories to get thesame thing. And when you eat low
calories and you have nail activity,you're also going to downregulate your activity on
top of that subconsciously, which againit just it's just this negative feedback loop.
I'm probably more in the middle interms of where most people are gonna
fit. What if you do likecake and you like pies and you really
(20:18):
do not want to give up popcornat the movies, you could make that
happen too, because I want togo to four movies every week and I
want popcorn. It's like, yeah, you can do that. And they
want three drinks because now they havethey serve drinks at some theaters. You
can do that. It's the costis this though, just or you could
just go twice a week and bein the middle. But it's possible.
(20:40):
And I think that that's my mainmessage a lot of times, is like
there is a possibility for these things. Here's how right. It's almost like
I can make less contingents if myneed and movement is higher, Like I
have more options and a little moreflexibility and do the things that I want.
So I do like that. Okay, so you mentioned the CDC rex.
(21:02):
We respect those, but we knowthat those are too low for our
population that wants to change our bodycamp. So when you're working with someone
that wants to lose weight or changetheir body comp and they're lifting weights,
assume that they're lifting weights and eatingenough protein and things like that, what
do you start with? Do youdo you try to find their step count?
First? Do you give a stepcount? Like? How does that
(21:25):
work for you? Yeah? Like, and I'll try to explain this,
like simply it's hard. But sothere's two things. It's like I think
that the CDC's obviously like who knowswhere people are actually at. I think
the main message, especially with alot of the current research, is that
eight thousand is the number, right, kind of like how ten thousand was
the number four, but that wasbased on a Japanese marketing campaign the selles
(21:45):
predometers that ends up being pretty good. But I don't get I might get
into that. But so the eightthousand is like kind of a good starting
point because you pick up all thehealth all mortality risk factors gets kind of
knocked. I don't want to sayhalf, but quite a bit lower just
to get there. But I don'tlike to start people on a step count
because it does two things. It'slike it's almost like, hey, I
(22:06):
guarantee you're going to see results ifyou get this, and it also like
it could be unrealistic, right,So how I like to do it is
essentially explain this or talk about highflux and be like I think that this
thing is important. Let's see yourbaseline when you put intention on walking more.
And so a lot of people willlike to start people on. I
just want to track where your adI don't like to do that more so
(22:27):
because I know where we're going totransition to anyways, and I just I
kind of want to skip that step. I want to see your baseline when
you put intention on essentially walking,right, what is that they're at forty
five hundred because the CDC and they'relike, well the things walking is important.
I'm gonna just find a few moresteps. I don't give them how,
I don't tell them where and whatnumber to do it just like what
happens when you try to just getmore steps, figure out where that number
(22:51):
is, figure out obviously with ourmacros where that is, and then kind
of add and subtract from the intentionalbaseline as opposed to their natural baseline,
because I just assume that most people'sbaseline, the reason why they're here is
because that baseline is off. Soit's just I just skip that step.
It might not be how everyone doesit, and I understand the other element
to it, but that's how Ilook to do it, is and figure
(23:12):
out where they're at. Some peopleare like not that bad, but then
it's like we still have depending onyour goal. But like I want to
lose fat is still part of thegoal. Then that's where either way that's
going to have to come up probablyor food's gonna have to go down.
Which thing goes back to that conversationwe talked about before, is that which
way are we going to choose togo? And the cool thing is you
(23:33):
have a choice now. Now it'snot the assumption while my food has to
go down maybe, but we couldalso just increase that. Both have their
negatives, but walking is generally thetime, right or figuring out how to
do it. But I think thatthat's actually not that bad when people really
look at it. And that's whatthat last podcast was with Stronger You.
Was that again, I think thatthere's a lot more steps in a day
(23:56):
than people actually think. It's justa matter of like making a few changes,
which again I'm sold on that.I think that that's easier than pulling
away five calories. But again sometimeswe have to go down the food roading.
That's also doable. Yeah. Ilike that it gives people a choice
because I think there are some peoplewho, like you were saying before,
like with their work or it's reallythat feasible for whatever reason. And I
(24:21):
don't want them to feel badly aboutthat, but yeah, it's just a
different choice point for them. Imean, I think I remember when we
were in Costa Rica. I thinkit was like Gus said, he gets
like twenty thousand steps a day,and I'd be curious to ask Ben now
what he thinks. But I thinkBen said back then like he wouldn't be
able to write as much as hedoes and did, And then that's like
(24:42):
the trade off, Like what you'resaying, it's like, is like,
can I do my deep work andstill get X and out? It's like
no, but maybe eight or tenis totally acceptable to fine, And I
still live a life that I like, I get my work done and I
feel good. So yeah, appreciatethat. Yeah, I think like a
lot of people and I say alot of people, but like what I
(25:03):
see is that the second, likethere's like individual factors, but once people
get past a certain calorie point whateverthat is lifestyle and like say lifestyle,
but they're general things that they doin life that they like, at some
point is going to have to getlike they're gonna have to subtract some of
that. And the second we getto too many subtractions, it just becomes
a challenge because now you're not living. I'm not gonna say you're not living,
(25:26):
but it looks so much different fromyour life that I think they both
need to blend together. And there'slike an inflection point at some point where
it gets too much, and Ifind that that's where most people fall off,
and that generally happens the second caloriesthat are going down not to connect
calories to everything we do in life, but just with Western society, a
lot of our social activities and stuffwe do is connected the foods we like
(25:47):
and eating and being social, drinking, all that stuff isn't bad. But
once we start subtracting too much andyou're not living, I guess in balance,
but with some of that stuff,then we fall off the map and
it's like you're almost white knuckling it, and I just want to avoid that.
I'm not saying making changes is bad, it's just like, how do
we kind of hold off that processso that people get to a point where
(26:10):
it's like, hey, now we'regoing to have to If you want to
get really lean, like really lean, and you really want the aesthetic and
you want this thing, now thecost is this as opposed to starting it
right from the beginning when I don'tbelieve that they have to make all these
like crazy changes that bodybuilders do orelite athletes do when their goal isn't that
yet. I want them to havethe option to have options, and like,
I think that there's going to bea turning point where you have to
(26:33):
start cutting calories and that really ischanges into lifestyle elements that you probably don't
necessarily want to make, but atleast you can make it from a spot
where you've done all you can do. Now. It's the food. Food
is always mattered. It's just like, can we not change their lives so
much that they don't want to dothis thing? And I think that that's
where I find the most complications isgetting that point too fast, and that's
(26:56):
usually just by cutting calories too fastin my opinion, Yeah, sense,
yeah, it does. And referencingback to that Amish study that you brought
up, I think you said,like the females, we're having twenty two
hundred calories a day, and Ithink about some women in my life,
I'm like, they would love tohave twenty two hundred calories a day,
and that gives them that I meanright, like like they're eating like say,
(27:18):
fifteen hundred, sixteen hundred calories andfeeling like, oh man, I
can't have the extra serving of this, or I can't have a meal or
drink like you said, and it'sit's so nice that it can give more
options, like and I think thatwe'll get steamed on like successive a lot
of that. I'm not going tosay old style thing, but that path
is that like that's connected to good, that's connected to successful. It's also
(27:41):
connected to if I don't do thatthing, like if I don't subtract the
spicy margarita or whatever, like whateverit is that you're like, man,
no one make my life ten comesbetter. The cost of that is now
they're never going to have that,And I don't think that they're going to
stick to it where if they justwalk a little bit more. But I
don't want to connect margarita's to walking. But like, there's some things that
if they're in your life, willmake the biggest difference. I want those
(28:04):
things in because it has to looklike your life. In the second it
doesn't look like your life and youdon't really enjoy it. Yeah, you'll
connect it to success, but nowyou're connecting your life the life you kind
of want to live mostly with negativeand like that sucks, Like no one.
I don't think anyone's gonna last there, And so I think that you
can have instead of having five margaritas, you can have too, but at
(28:26):
least you're like, damn, Ican like do this thing. And that
makes the biggest difference for me.It's pizza, Like if I couldn't if
someone said I couldn't have pizza,but man, you're gonna be the most
successful at your diet and all thisstuff and you'll be lean and you'll have
everything you want. I probably wouldn'tdo it, And that's just the reality.
It might not be logical and mostpeople, just like the margarita,
might not be logical, but likethat is adherence. Adherence is is going
(28:48):
to drive all of this. AndI don't want to pull out everything that
is going to make people adhering,because I think there's a there's a point
where adherence is going to drop becauseit sucks for them, Like it just
it's not fun. And if it'sfun, I don't care. No one's
gonna do it. Maybe or they'regoing to try to do it. They're
gonna try to do it and thenblame and shame themselves that they couldn't stick
(29:10):
to it, and that's even worse. Like and I also want to say
it's sorry. The twenty two hundredcalories. To me, that is not
a high amount, but I thinkdepending on somebody's views on calories and what
they've been eating, that can seemso high. So I just want to
call that up because but some peoplemight be like, wait, it's twenty
two hundred calories a lot, andI'm like, it's not really standard.
(29:32):
Yeah, we're standard. These numbersare like all fake, but like the
twenty two hundred calories is more ofa metaphor for like the margarita, right,
And it's not ten margarita, it'sjust like one and so, And
I hate to like deduce it downto that, but like, to me,
that's just enjoyment and like you said, not connecting at the shame,
which it ends up doing. Butit's based on things that aren't true.
Because you can lose weight and eatmore food. You can't. It's possible,
(29:56):
and once you get to there,the shame isn't Like again, you
can start aligning your values with itbecause you have options. The second the
only option is eating less and dismany calories, and like, this is
where I successful. This is theonly way to do it. Now,
everything against that is possibly going tobe shameful or negative or however you want
to word it, when really that'snot necessarily the truth, you know what
(30:18):
I mean, Like smoking makes youdie faster, like they have all that,
but like eating less, eating morefood doesn't necessarily mean weaking, right,
and so like is not a truth. And so once people realize that,
yeah, eating more food than youexpand you're going to gain weight.
But like that whole other side ofthe equation is so complex that it's possible.
(30:41):
And that's all like again coming downto that's all I want, is
like because then a lot of thatshame stuff and negativity goes out the window.
Now it's just the choice. Youstill have to figure out your values,
your system for doing it, andlike how you want to live your
life obviously separate from all this,but if you can figure out where that
is, at least you have astarting point on. Okay, now,
how do it? Now that Iknow it's possible, how do I do
it. Yeah, at least wecan start from there now where before you
(31:04):
have no options. It's like,well, just eat less, so your
morals and values don't matter because youhave to do this and that's not true.
Yeah, yeah, that's tough.Sor no, sorry for the thought
to be in. For the coachand the dietitian and the client, it's
really tough. Okay, guys,what if I told you you can finally
reach your goals without fad dieting,deprivation or unrealistic expectations, all while still
(31:30):
enjoying the foods you love. Yes, it's possible. In fact, we've
helped over fifty thousand members do justthis. Now it's your turn. New
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and access to a welcoming community.Sign up today with Code su Radio
(31:56):
fifty. You've got this and we'vegot you, so let's reach your goals
together. I saw you posted onI think it was Instagram recently and you
said, before you start cutting calories. Have you maximized the realistic number of
steps per day? And that's whatyou're talking about here, And so once
someone has maximized that realistic amount perday, like you've all agreed, this
(32:21):
is where I'm at. This iswhat's working, this is going. Well,
Yeah, where would you look next? Like what would come next?
For that? I mean you canthink of a specific example if you want,
or just in general is curious.Yeah, yeah, that's really simple
for me, Like, so likethat would be the baseline plus we call
it or whatever whatever however you wantto describe that intentional a little trademark baseline
(32:42):
plus, Yeah, I should,I should trademark that. A lot of
these ideas are really good. Youbrought it out of me. But yeah,
I would just make a choice fromthat point, and then I start
like a lot of like they getto choose essentially, like do you want
to decrease calories or do you wantto increase steps or add an extra work
or whatever. Whatever. That isa lot of times where I like to
go next. Though. Is nownot that I never looked at calories.
(33:06):
I just didn't intentionally couch them tobe like, Okay, let's look at
switching the whole foods, how's yourshopping? How's all this stuff? Because
I'm trying to get that thing first, so that the message isn't you have
to figure out food? And doI layer that on after that way they
know that the intention kind of feedsback into hey, it's possible. I'm
trying to like convince them, AndI say convinced people like they need convincing,
(33:28):
but I'm trying to priority on it'snot just food. Yeah, So
we transition more into a food orientedapproach of Okay, let's get more accurate
with your macros. Let's like,look at swaps you can make. What
kind of are you eating protein atevery meal? Hey, let's focus on
protein. However, we kind ofdo that, but that's usually where I
go next. It's not always steps. If I see really low step counts,
(33:50):
I still do the food thing,but I just kind of make hints
like you know, three thousand stepsis really working against you, right,
And I'll just kind of beat theminto submission obviously, But but no,
I'll give them resources and send stuffbecause I think that that will help,
and I'll get people who are like, listen, ain't happening cool? Then
it's just food food food, food, food food. Figure it out later,
and then a lot of times they'llcome around just because it gets too
(34:14):
hard. You get to this point, it's like what do I do now?
Like this is like really is hard. I'm like, wow, like
you have to eat less or we'llhave to get more intentionable, intentional about
movement. But I don't find mostpeople get I've had a few, but
again it's just job dictated a lotof times, and like I feel really
bad for them because they're probably theworst spot for dieting because there isn't that
(34:34):
many options and it's because of theirenvironment, not because of not because they
can't walk more. It's like theyliterally have the choice, and that their
choices they are dictated by their workand their lifestyle, which is sometimes unchangeable.
To be honest, Yeah, Iwas thinking about this too, like
with myself, like as an experiment, I want to try this, but
it's like on the days or I'mless active, like and I want to
(34:55):
do a disclaimer, like I'm notmarrying my intake to move movement, Like
I'm not gonna be like, ohI didn't move so I can't. It's
not that but I was just thinkingof like, yeah, I'm just gonna
reduce carbs or have more vegetables asmy carbs on the day, is that
I'm not as active with steps,like I might still get to work out
(35:17):
in but I think that and I'vekind of been trying that the past couple
of months and that's been working wellfor me because then I just feel like,
again, it's a choice, it'san option, Like I'm like,
okay, well, I can goout and do an extra walk, I
can use a walking treadmill, orI just I don't have to have rice
with that meal. And for me, I'm okay with that. I'm like,
that's my choice. That works.Someone else might be like, oh
(35:40):
no, I would never do that, which is what you're saying, but
it gives them the autonomy. There'snot one choice. It's like because it's
hard to coach. That's like theonly way you're gonna lose weight is if
you don't eat the rice, Like, well, I want to eat the
rice. Well you can't still nag. Now, it's like there's no other
there's no discussion. It's like dothis or don't get results, And like,
(36:00):
I just don't find that that's avery good way of coaching, and
it does work for some people.You see examples of that internet, like
very very vulgar people. They're like, just just do it, and it's
like, well, like it's nottrue. So that's that's like my main
thing is like it's just not true. You could definitely do that. But
it's just like if if someone toldme I can't have pizza, Like well,
(36:22):
like okay, Sea, yeah,it's it's just yeah, I roll
my eyes and I know you dotoo. Let me see that stuff.
It's like, all right, that'sgonna be a note for me. And
I love that, and I guessthat this is what the messaging is.
We work at a food program,like a lot of it's it's situated around
food education and all this stuff.I have undred percent agree with that.
It's like I just push it offand I don't even push it off.
(36:44):
It happens in sequence, but Ijust switch emphasis to it being like the
the one B as opposed to toone A. And sometimes I don't even
have to focus on walking and expressbecause I have people that it's not a
problem. It's not a problem oractually a problem, but it's not an
issue until it's an issue, becausethat's where the choice comes in. Is
like we'll see what we got andsee what the highest leverage pieces. And
(37:06):
that's the benefit, especially in thebeginning, and not everyone tracks, but
in the beginning, having a goodbaseline plus gives us what's the highest leverage
is the food? Is it?Walking? Is an exercise? And just
keep it simple. It doesn't haveto be all these crazy things that we
hear on the internet. It canbe that simple. It requires a little
bit of work at the beginning,but it's also not going to be like
that forever. And that's kind ofhow I look to do it. Is
(37:28):
like, especially with the Amish,is like if I can get people not
necessarily be Amish, but more thisis more Amish, but like more ms.
Right, It's like I think alot of that shame and guilt goes
away because you can have a littlebit more and that makes the biggest difference.
It's not always gonna work, butand you can prove anything wrong,
(37:49):
but I think that it just endsup being a better time. And if
it's a better tim you're going todo it longer. And if you're a
hearing and you have a plan,you like you're going to do it,
and the plan that works is theone you're gonna do. And I just
think more that way, the stuffwe're talking about gets them there. Yeah.
Only negative is is a lot oftimes you have to go out and
walk and there's time involved at that, which again like okay, but I'm
(38:12):
not argue every day that that's goingto work for most people better than cutting
it out all margaritas, eat margaritas, like it's something like, you know,
whatever, it's on your mind.No, but like right now I
want a margarita, to be honest, I really, but it's it's nine
o'clock in the morning here. Yeah, I know. I was gonna say
it's very early breaths Mark. Yeah. And I like what you're saying too,
(38:35):
because you're talking about coaching styles becauseof course stronger you coaches like yourself,
me, like, we all knowthat movement is really important. No
one would ever, like on ourteam, would ever like negate that,
for sure. I don't think anynutrition professionals should negate that. But it's
like what you're talking about. Ialways come back to, I'm triaging the
(38:58):
problems that are most you know,present for people. And so you're saying
like oftentimes, like this is oneof the headlines that we're having to triage
and like prioritize that. So yeah, I like that. I'm just looking
at the end. I think withinthat research project and kind of it has
since come out, was like thebiggest contributor to weight loss weighting it so
(39:22):
not the people have lost like let'sjust say there's a million ways to lose
weight. The people that kept itoff and you can do this on the
way down or after however you wantto do it. But the key indicator
was physical activity in time, mostlyin steps. So the people who walk
more, which was just a proxyfour overall physical activity and movement, they
kept the weight off at a higherpercentage than they didn't. And so like
(39:45):
the losing the weight part is whatmost people are coming to us for a
lot of times, But there ishow do I keep it off? And
how do we win that battle?Because I think that that's the battle as
an industry as a whole, andthat we do really good at strong to
you is that we're aiming keep theweight off, we'll lose it. Like
if you're focused, you can doanything and lose weight. I think that
(40:05):
that's totally possibility for keeping it off. Everyone sucks except for us. But
I think that that's where I startwith that from the beginning. That way,
we don't have to work on itand roll the dice at the end,
because if you go into makes kindof like that story that we're talking
about, it's like, oh,we lost weight, what do we do
now? It's like, well,now you gotta start walking. Now you
gotta start doing all this. Butthat's a skill that you have to build
(40:25):
over time, and that that mightnot be good enough at the end because
now you're trying to layer on awhole different skill while you're trying to increase
calories and go back to this lifestylethat it doesn't fit in. Let's work
it in on the weight down.And that's that's why I start there,
because I want people to keep theweight off. Arguably it might take a
little bit longer, but I don'treally see that because most averages when we
(40:47):
look at weight loss and stronger,we've had thousands of thousands of people.
There's enough data and there's enough coachingexperience now that most people are losing about
point five pounds a week. Likewhen we extend it out over like a
long period time. There's obviously liars. I have people that lose two pounds
a week, but generally it's goingto kind of get there, And so
I think that slow and steady isprobably the way to go, because that's
where everyone ends up, not becausethey're not trying well, because if they
(41:10):
go on vacation, they'll gain weight, and then that it messes up the
average. And you'll see you've seentons of pictures on Stronger You, and
even in the group of like thatline that goes up and down and up
and down and up and down,most people's lines look pretty much the same.
So let's layer it on with walkand go a little bit slower intentionally
and then keep the weight off,which is again where I'm starting from as
opposed to doing it at the end, because I would do it at the
(41:34):
end and the results would vary.And that's the truth, right, because
again it wasn't something that I totallyagree with that and weight maintenance maintaining weight
loss is the reason why people saydiets don't work well. Diets do work
right, it's just it's afterwards.And so I think of like the larger
weight loss examples of like someone wholoses more than fifty pounds, or it
(41:55):
could be less, but they'll losefifty pounds. They gained five to ten
back, but they maintain that forthe like years. That's really really good
outcomes. And even someone who's lastlike maybe fifteen or twenty pounds and maybe
they gained five back, but theymaintain it. Like I'm thrilled with that.
And I like how you said theskills and the habits have to be
(42:16):
built and then keep it going whenwe're not chasing weight lasts anymore, because
it is really hard to just addit on at the end like oh,
well, we're able later. That'sreally challenging. Yeah, like like especially
when like like I don't even knowif we talked about this in the podcast,
but I had a kid during mylife totally changed with COVID. Part
of COVID, but part of itwas that period of time I had a
(42:37):
kid and we had to close thegym down. My whole lifestyle changed,
and I actually like I gained weightintentionally through trying to get bigger, but
I was trying to lose weight becauselike I'm having a kid, I'm gonna
try to drop all this weight thatI try to put on with muscle.
I just couldn't do it because Iwas not moving anymore. I was not
on gym floor, I was noton this And that's kind of it lined
up with all this stuff. Butmy movement went through the roof, probably
(42:58):
because I was researching it, butall off like forty pounds like in a
year, but like it's not asmall number for someone like me intentional waking,
like and it almost happened with noeffort, And that was where I
was like, man, my lifestylelike and again, so anyways, the
point was is like it's a skill, but our lifestyle changes so drastically that
you can't just bank on the factyou're going to just grind it out at
(43:20):
the end, because I don't thinkif you have a job and you have
three kids, Like, how areyou just gonna add on eight thousand steps
that's that's an hour and a halfa day. You might be able to
do it, but like that's reallyrolling the dice for me. I just
don't want to take that risk,can it. It's just like it's just
risky and like, but people areinvesting in weight loss and they're investing in
a coach. I would rather thanbe able to keep that investment as opposed
(43:44):
to having to like roll the diceat the end, which again I just
don't think you have to do canyou do it? Yeah, but I
just think it's a better way inmy opinion. Yeah, those all said,
I know, I my lifestyle changedcompletely with the shutdown. I mean,
as everyone's in, like, mystep went way down, So I
do get that. I also think, like we talked about like environment,
(44:05):
climate, Like I live in theNortheast in the US, and it is
crappy winter, so I'm definitely doingway more indoors. So yeah, I
mean my output goes up the minuteit's spring through fall, like that just
happens, and so like that's wherewe could get strategic too. Of Like,
Okay, I know that my kneeis so much higher during the summer
(44:28):
months, and that's probably helpful forthe barbecues and like outdoor activities that go
on. So oh wait, Iwas curious to one last question for you.
How has your view on nutrition traininganything changed since being a dad?
So I'll start this by saying,I have a lot more empathy, not
(44:50):
that I didn't before, Like Igot it, I never liked I never
liked more just yeah, well Inever like I was never the coach was
like you get a figure out away to halftime and like grind it out
or whatever. Right, But likenow I can say it because I'm a
dad that I think people have alot more time than they give themselves credit
for. So I kept that viewpoint, but I look at it from a
(45:10):
different intention, is that it's alwaysgoing to be a choice. I sit
on my couch on my phone,sometimes my wife's looking after the kid because
I'm just stressed out. It's beena long day. And in those moments,
I'm like, man, I dohave the time. I just need
to get up and go do stuffwith my kids. And so again,
the choice is always there. Sometimesit's like very very difficult to do.
I think we have more I thinkwe have more steps than we believe.
(45:31):
I think you just have to searchfor them. And I've always like said
debt, but like now I getit. I try to equate it to
this. I think, like,and this is like very sappy, but
I think more movement or more stepsequals more memories a lot of times,
and in most situations, because eithergoing for a walk, you're doing stuff
with friends, you're up and you'reactive, you can do it solo.
(45:51):
But even being outside, some ofmy best memories are activities that I've done
outside fitness orientated. So I thinkit just equals more memories. I don't
my viewpoint has changed, but Ialmost want to double down on that.
Now. Obviously there's a situation wherethat's where that's not true. But like
where my situation has changed, Ithink it's a lot harder to do.
(46:12):
I think it's there though, butI get it. So since I having
kids, I've like realized, man, this is hard. Yeah, I
should let them maintained and maybe changeyour views on So yeah, if you
maintain that, that's great. No, we love to hear that. Yeah,
there's a double down. I'm wockingjust you know, Batman, But
still you get it in I doget it. My life's way more stressful
(46:34):
and like way but like way better. Like it's like it's like a weird
thing. It's like way better andlike way more stressful. And I hope
it changes. But you know what, I don't hope it changes. I
don't know if it changes. Ilove every second of it, most of
it except for today when my kidshomesick. Oh okay, I didn't realize
that. Well, thank you forselling them my mom open. That's nice.
Where can we find you on Instagram? Tell me your handle? Yeah,
(46:58):
so it's really simple, and Ihave changed it since the beginning.
I'm gonna changed it's it's walk dotmore dot King and then you can find
me on the Stronger You community hashtaitcoach. I'll be under Dean Ito.
I can't change my name on faceMaybe I can. I'm not going to,
though, I'm gonna be I'm gonnabe myself on Facebook, all right,
So walk more King on Instagram.We love it. Well. Thank
(47:21):
you for your time, Dan,and it was so awesome to catch up
with you. Yeah you too.Thanks for having me, Thank you for
listening to Stronger You Radio. Formore information, please visit www dot stronger
you dot com. Don't forget totune in next week for more health and
nutrition conversations with Stronger You
Welcome to the Stronger You Radio.I'm your host today, dietitian Gianna Massey,
and I'm super excited to talk toa dear friend of mine and fellow
Stronger You nutrition coach, Dean Guido. This is Stronger You Radio, where
nutrition is fun, diet trends areoverrated, and we help you take the
(00:23):
guesswork out of eating healthy. Joinus today with Stronger You team coaches and
friends as they discuss what it takesto become a Stronger You today. Are
you ready, Let's get to it. Dean is a strength and nutrition coach
driven to find a better, moreefficient way to help people optimize their lives.
(00:44):
His mantra is doing more, eatingmore, and moving more. Notice
we didn't say less than any ofthose in This episode will cover his approach
and also ways he's changed his viewson a few topics. He was last
on our podcast, so let's goahead and welcome Dean. I'm glad to
(01:06):
be here. It's actually I knoweveryone listening isn't gonna know, but we
knew each other from way back,and we met each other in person,
which is weird in the online world, and we were just kind of reminiscing
about how would be great to meetagain, but we're doing it via video
song like super pumped to be here, Yeah, to talk about this stuff
we're but more so to talk toyou. Yes, I know, it's
good to catch up. And Iwas thinking about meeting you, and I
(01:27):
think it was actually the second yearin Costa Rica where we had originally met,
and we were doing this exercise wherewe were working on the stack and
basically Dean was helping me keep areally tall torso and a squat and like
have a reach and I was usinga really light kettlebell and I was struggling
(01:47):
to keep this position and he wasjust like he didn't say this to me,
but he was like, wow,this girl is really weak. And
then a week later I went hometo New York and then I competed in
a strongman cop petition and I dadlifted like three hundred and my husband Kieran
posted on Instagram and Dean was likewait what, Like wait a second,
(02:08):
why were you so weak in CostaRica? And I was like it was
a different movement, Okay, leaveme alone. I don't know if I
thought we go just like how couldshe not do this? Like but and
you're like listen, and I'm likesuper strong. I'm like, yeah,
yeah, but I think my methodologyhas changed since then too. It's like
we were just talking about how alot of fitness professionals of ball through it.
(02:30):
We were, but like all thepeople there were kind of in this
spot where we're like looking at thisvery biomechanical heavy thing. But it's just
like sometimes that's just such a lensthat it's good for certain things, but
not good for that clearly. Andthat's a perfect example of like we could
do this crazy drill, but doesit really matter When you have crazy Gianna,
She'll just show up and lift threehundred pounds because she's a good athlete,
(02:53):
and I think that that's yeah,you can. We could change your
minds. I guess this is whatI'm saying. I've changed my mind since
then, and I'm like, you'resafe to lift. Before I was like,
maybe you shouldn't lift three inner hounds, obviously it wasn't through. You're
like, I don't think you shouldhave walked down to the beach. You're
not well. I might have actuallysaid that, but that was more of
(03:13):
the joke. But like, soit would be questionable based on that drill,
whether you could walk flight up stairs. It's all right. I just
think about it daily ever since then. But yeah, I just thought that
was really funny. That's my favoriteDean memory because that was just pretty great
full circle. But yeah, Sowe met at a ben House retreat learning
(03:34):
about nutrition, more strength and conditioning. And one thing that I really love
about you is you have the strengthand conditioning background as well as the nutrition
experience, and I think that's reallyreally helpful with working with people trying to
change their body composition and all ofthat. So I do really like that.
And so are you still coaching,like doing personal training or strength coach
(03:58):
work? So sort of I was, I was not so like, I'm
from Canada. So when the shutdownhappened, another Stronger You coach also worked
with me. We had our ownbusiness. We ran a gym, and
then he moved to Australia because we'reboth working online. And then we actually
closed down that gym during COVID becausewe had to. And then I basically
transition all the way into online training. However, I ended up getting brought
(04:21):
back in so I trained jiu jitsuand then they wanted to start a strength
conditioning program. So I kind ofdo that. I have like a class
that I do. We're taking itoff with the summer. There's like no
one at jiu jitsu lifts in thesummer. But so I am sort of
like keeping my one foot in alittle bit. Yeah. So it's nice
because keep my coaching eye sharp alittle bit, and you can, I
(04:42):
can keep that skill set up.But I have no intention of being a
full time strength conditioning fitness coach.I have a kid now. These the
hours are awful, It's just notin the cards, I don't think.
Yeah, definitely a different lifestyle.That's cool. You're helping those guys out.
That must be really fun, youguys nice. Yeah, it's cool.
It's like a different thing. Andlike I have like a bunch of
(05:04):
nutrition clients that are jiu jitsu orientated. But it's like a whole different thing
than like I guess the base levelwhat people are doing because they're dealing with
weight cuts and competitions and getting chokedout, which is like super violent,
and then the striking conditioning part ofit's just kind of interesting. But it
was the nutrition, but that's awhole different thing. Yeah, it's it's
awesome. We should do a jiujitsu episode. That'd be cool. That
(05:27):
would be cool. All right.So I was reflecting and listening to an
old podcast. You were on theStronger You podcast. I think it was
about two years ago, and Iwas laughing because you said something about,
you know, I don't I don'twant to be known or I don't need
to be known as the walk moreperson. But now you really are known
(05:50):
as this walk more person. It'seven in your HIGHG handle And I'm curious,
but that's been like like these pasttwo years for you because you are
what does that now? Yeah?It was that was when I actually still
send that podcast anyone listening, that'smy client, and that was that I
send it like the first week,I think of my first check in because
it's just like, here's all thethings that I think are important, because
(06:12):
we really did cover a lot ofwalking, and at that point, I
was covering a lot of my methodologyinvolving how do we get more output as
opposed to just cutting calories. Butthen somewhere along the line, like I
don't know if I got on internetbattles on Instagram or something, but I
just saw so much of it thatI was like, I'm gonna be the
Batman of Instagram. That's how Ilike envisioned it in my head and so
(06:33):
super stupid. But liver King wasvery popular, and so I was like,
I'm just gonna be and again,super weird message, probably not for
everyone, but like it was like, there's some good parts to it.
So I was like, I likethis guy. He went viral, So
I'm gonna try to do that forwalking, which sounds super stupid. And
then I just I just changed itone week because I was like, ah,
I'll change it, and I justnever unchanged it because it was kind
(06:54):
of funny. And then I juststarted going with it. And it's more
I talked before. It's more likemy Batman. It's my reaction to all
the stuff that I think, isn'tthat helpful? That is also very loud
and communicated almost on everyone. I'mlike the reaction to that, which I
don't believe everyone should just walk amillion miles or whatever. Five hundred miles
(07:15):
is I think what the podcast is. But at the same time I think
that it's a it's a much bettertool as a whole for everyone than some
of the other tools that are beingsold, and that's kind of like my
battle on the internet is I thinkwalking is better? Yes, well,
I think you're winning that battle forsure. And I do like that you're
saying, yeah, obviously, Iknow that there's more out there than just
(07:41):
walking, Like that's not the pointof who you are online. So I
do get that like being like reallyone stance or kind of like digging your
heels in that works really well online, and so you've definitely done that.
I think it's cool. But Iwas curious because I don't think a lot
of people will know that you starteddoing the research on needs blocking and energy
(08:03):
flux for presentation. Could you tellus a little bit more about that process.
Yeah, so our mutual friend BenHouse, we had that retreat basically
fitness professionals nutrition fitness basically learn fromall these like crazy people in the jungle
and I say crazy, but likereally well educated people that are like awesome
and well respected, and so itwas really awesome. Then like at some
point after that, they had onewhere it's like do your own research and
(08:26):
then we'll all like a bunch ofus went and presented. And so my
main question was these high flux betterthan low flucks, which we can get
into. But the point of itis is like I didn't actually know what
this thing was. I was justlike, here's what I do in my
practice. I don't know what itis. Like, I wasn't reading thousand
papers and all this stuff. Andwhat I found was that especially with people
(08:48):
transitioning to the maintenance, but evenlike people losing weight, is that if
I didn't increase steps or output insome form or fashion like maintenance and like
losing weight was just so much harder, especially on the turnaround when Hey,
I lost thirty pounds. Now whatit's like, Well, do I just
eat more food? And what Ifound was I just combine that with hey,
just get more movement, and thenwe'll throw three hundred calories at it
(09:11):
in sequence, and then most ofthem lost weight when they're trying to maintain.
And then I was like, what'sthis? And then that's where that
whole project turned into what I'm doingnow. But it was really just not
even experimentation. I kind of fellinto it by accident, and then I
started researching this stuff and I waslike, why is no one talking about
this? And then that's kind ofwhere I'm at now, is that no
one's really talking about it. That'snot true. People are studying to you
(09:33):
now. All the coaches are strowing. You have walking channels, there's a
step count in the app. Andmy favorite, if anyone knows Kelly Strett,
the supple Leopard, he's now transitionedto like half his messages but walking.
So I'm like, I'm super pumpedin I think he is following you.
Maybe he got that from you.Yeah, I think I didn't meet
(09:54):
him. I actually met him atthe Spartan World Championships and I made a
joke about how he's gonna have tolike I met him check his own and
I was like, oh, youprobably have to warm up thirty minutes just
to do this Spartan race, andhe's like laugh. But I feel like
at that moment he when we shookhands, he got the message like telekinesis
certain who gave it to him.Yeah. I mean, I think it's
(10:16):
cool too because it works in bothways, right, Like we can research
and then apply or go from likeapply what we're doing and then look for
research to back it up. Andso basically we're doing these practices you were
having results with people, and Ithink that's really cool. And then you
were like, let me see theevidence around this and like what supports this
and what doesn't support it? Soyou're really pumped up with that. Yeah,
(10:39):
so what I have So sorry forcutting off because I was like,
I have to stuff. I actuallyjust thought the other day is that so
there's all these people we look upto that come up with these ideas,
and it's not like I came upwith some new idea, but I wasn't
in the research and I didn't actuallyfollow any of this stuff. So I
came to my own conclusion and Benkind of got to me through the research.
(11:00):
But like, I put together myown thing based on my own practice,
and then I researched it and realizedno one's really doing it this way.
And so I'm really proud of thefact that I think I found something
that works a little bit better andthat it is kind of applicable to weight
loss maintenance. But it's sweet becauseI did it on my own, and
so the cool thing is I thinkanyone can do that. I'm just happy
(11:20):
I fell onto that. But like, realistically I came I found like this
one study on the Amish that likeno one had talked about like no one,
no one, like not one person, and so I'm going to take
credit for that. But anyways,I can't even remember the question. But
that's kind of like where it cameup. Is I almost did it backwards,
yeah, which I don't know thatnecessarily works better, but it's like
it's research based, but it wasn'tbased in research edition. Yeah yeah,
(11:45):
yeah, So we tell me aboutthe Amish study. What was the result
of that or what did you findout in that? Yeah? So it
was kind of cool, Like basicallyI was just doing the like is what
I'm doing? Like real, likeis this even a thing? Like that's
kind of the whole thing of thepresentation and something. Look at the research
and then what does the research say? Is it right or wrong? Because
(12:05):
we were okay with being wrong andI basically found something I wasn't wrong yet,
so I was happy or wrong.I haven't been proving that wrong yet.
But the Amish one was the thingthat kind of kicked it all off
because I was like, how likepeople that are doing more and eating a
little bit more food, Like whatdoes that look like? All I wanted
to do was find like, isthere like a population where this is happening
(12:26):
because I didn't really care about oneoffs because we have lots of stories a
strong view. I did things thisway and it worked. I didn't really
care about that because like that's awesomeand it's like a great story, but
like how do we apply it toeveryone? Because everyone has a different life,
and there was I wanted to finda population. So I've actually found
this Amish study about like nutrient soil, Like they had a whole project on
like the nutrients and the soil forthe Amish because they like did farming differently.
(12:48):
But one of it was like let'slook at these people and they basically
just put podometers on an Amish communityand was like did questionnaires, what's your
work look like, how much movementare you doing? And then what's their
body fat percentages? And the reasonwhy I found this was a high flux
study is because like essentially they werefinding they were eating the males were eating
(13:09):
somewhere around like thirty five hundred caloriesand the women were eating two and twenty
two hundred and their rate of obesitywas basically zero. The men were at
like seven and a half body fatpercentage and the women were I think like
fifteen or sixteen, so like reallyreally like low numbers, and there was
no obesity, and so I waslike, oh, that's like why,
that's kind of crazy. And anyonewho like seeing Amish farmers, like they
(13:33):
just work a lot, and like, yeah, they they're they're pretty like
they're appreciate it, but I meanthey're working all day. But like the
cool thing was is what happened wasthey were walking seventeen thousand steps to day
on alf or just kind of whatit ended up being on top of physical
labor for a lot of it andfor the women is pretty traditional, but
like they were homemakers and like theywere cooking and cleaning and managing like smaller
(13:56):
farm tasks and so but like that'sstill like work, very active and they
were and they were eating a lotof the thing that tied it all to
me, Yeah there was no obcbut they were eating so much food that
like a lot of what we deemedwas a bad diet, right, And
I'm doing quotations for anyone listening.They're eating like World War two era like,
because the Amish people live like theydon't indulge in anything like current so
(14:18):
they're eating like pies, cakes,butter, sugar on all their meals.
They're eating like gravy, potatoes,corn meat. Some stuffs good, some
stuff is bad. But they haddessert at damn near every meal, and
their calories were super high, likea lot of times higher than what most
people who get into a situation wherethey're like I need to change my life
and do all this. They wereeating worse than that, and they were
(14:41):
there was such a low grade ofwhat BCD that I was like, man,
what's going on here? And hey, this is what I found?
Sweet, So I found the thingthat I wanted, which in research you're
probably not supposed to do that becauseI was looking for an answer, but
that one was such a red flagin terms of oh my god, I
found the thing that's kind of whereit all started. It's not a red
flag, right, it was likea green flag. It was like,
(15:03):
hey look at that. Yeah,yeah, well I like that. The
red flag was how bad are theyeating? Like are they actually eating that?
And then like I talked to alot of people who like who have
all must communities around They're like,oh yeah, like they go to the
farmers markets and they're selling like thebest pies ever. Yeah, like a
lot of home stuff. Yeah,with real butter real ingredients. Yeah that
(15:24):
makes me But yeah, I likethat it was a group of people,
like you said, like a population, just a one off two, because
sometimes it's really hard just to belike, oh, someone maybe got lucky.
Right, it's like tried this,got lucky, tried this, didn't
get lucky, didn't work. Andso like having that group like really be
(15:46):
the thing that exposes that and showshow much that works. I mean that's
really nice. So that's interesting.I have to look at that study.
That's pretty cool. Yeah, andit can work. Like like there's other
stuff that isn't good, like they'rethey don't participate not everyone, but like
they don't participate in healthcare a lotof times. So there's like there's other
stuff that like hey, you don'thave to be all amish, but there's
just like it was more like whatare they doing? And that's kind of
(16:07):
where the steps came in. Iwas looking specifically at high flux, but
a lot of it was the movementpiece because when you do the averages,
like the average on CDC is likethirty five hundred or four thousand steps at
it, which again I'm not gonnajudge anyone stuff, but like they were
four times higher than that, andso maybe that's why because their calories were
(16:29):
higher, way higher, well maybenot way higher, their calories were way
higher than what we would deem classicdiets if we're trying to lose weight,
so much high like a thousand caloriesover it, and they were in shape
and they were moving four times more, and like maybe there was something there
is kind of how that kind ofturned into the walking but also the high
flux part of it. I rememberI was living with roommates and one of
(16:52):
my roommates was like, and Iwas at more of my lean state,
and I was very active working outand I was a trainer, so I
was on my feet all day,lots of steps and my roommate was like,
you never stop eating, and Iwas like, huh, And I
wasn't bothered by her saying that,but I was laughing, Yeah, it
seemed like I was eating a lotof food, but I was just moving
(17:15):
all the time. And I waslike, I'm not gaining weight. I'm
not like at risk of anything orlike feeling like out of alignment with what
I want. And I was justlike, Yeah, I'm able to do
this because I'm so active. Andthen Devil's advocate to that I was thinking
about when we were going to sitdown, is that there's times in my
life where like when I was doingbodybuilding or dance and I had to have
(17:38):
a lean physique. I had adesk job because I was before I was
an r D or a trainer.I had a desk job and I only
had the one workout per day,but my body composition was a lot of
obviously the weightlifting, but really justa nutrition piece. So like I think
my knee or my steps were actuallyquite low in comparison to what they were
(18:02):
years later when I was a trainer. But I always think about that.
I'm like, for anyone listening,like, I don't want people to have
like a self limiting belief of like, oh if i can't get ten thousand
steps a day, I'm screwed,right, Like you're not, like you
can still make change. So Iwould love I think people would love to
hear from you on that too.Yeah, Like, and that's kind of
what we're talking about. Like mymessaging is this because of everyone needs to
(18:26):
be at twelve hundred cows you needto be in a calorie depsit and then
that gets devolved into you have toeat less, and it's like that's such
a good tool for so many cases. And I have people that can't walk
more because they're they're coding and theycan't get there at their job for twelve
hours and they sometimes stay overnight andwhatever. Like there's so many situations where
it is helpful. But I think, like, yeah, the messaging isn't
(18:48):
that you have to walk seventeen thousandsteps. I think everyone should, but
also everyone can't, Like I can'teven do that. No, I can't.
I don't think I could do seventeam thousand right now. Yeah,
but it's more the narrative of usethe right tool for the job. And
also it doesn't have to just befood, because I think that when you
put everyone in the same bucket andeveryone believes that is that I have to
(19:12):
damn I have to cut all thestuff out and eat this and out or
I'm never going to see weight loss. And like that was my main narrative
of like, no, that's absolutelynot true. But I think the common
thread is that is true, andit's like no, no, you can
eat breaking four thousand calories a dayif you want to The cost is,
if you want to lose weight,you probably have to walk twenty five thousand
(19:33):
steps plus workout, plus quit yourjob, and or get three kids that
are like running around all day.But like you know what I mean,
there's like there's a cost to it. My main coaching element is like pick
your poison whatever that is, andpoison sounds horrible, but choose your own
adventure. But it is possible.It's just a matter of the reality of
how I coaches. Like, I'llsay, it's possible if you do this.
(19:55):
It's kind of like if you havea desk job and you can't do
this, and you can't do that, you're gonna proble. We have to
eat pretty low calories to get thesame thing. And when you eat low
calories and you have nail activity,you're also going to downregulate your activity on
top of that subconsciously, which againit just it's just this negative feedback loop.
I'm probably more in the middle interms of where most people are gonna
fit. What if you do likecake and you like pies and you really
(20:18):
do not want to give up popcornat the movies, you could make that
happen too, because I want togo to four movies every week and I
want popcorn. It's like, yeah, you can do that. And they
want three drinks because now they havethey serve drinks at some theaters. You
can do that. It's the costis this though, just or you could
just go twice a week and bein the middle. But it's possible.
(20:40):
And I think that that's my mainmessage a lot of times, is like
there is a possibility for these things. Here's how right. It's almost like
I can make less contingents if myneed and movement is higher, Like I
have more options and a little moreflexibility and do the things that I want.
So I do like that. Okay, so you mentioned the CDC rex.
(21:02):
We respect those, but we knowthat those are too low for our
population that wants to change our bodycamp. So when you're working with someone
that wants to lose weight or changetheir body comp and they're lifting weights,
assume that they're lifting weights and eatingenough protein and things like that, what
do you start with? Do youdo you try to find their step count?
First? Do you give a stepcount? Like? How does that
(21:25):
work for you? Yeah? Like, and I'll try to explain this,
like simply it's hard. But sothere's two things. It's like I think
that the CDC's obviously like who knowswhere people are actually at. I think
the main message, especially with alot of the current research, is that
eight thousand is the number, right, kind of like how ten thousand was
the number four, but that wasbased on a Japanese marketing campaign the selles
(21:45):
predometers that ends up being pretty good. But I don't get I might get
into that. But so the eightthousand is like kind of a good starting
point because you pick up all thehealth all mortality risk factors gets kind of
knocked. I don't want to sayhalf, but quite a bit lower just
to get there. But I don'tlike to start people on a step count
because it does two things. It'slike it's almost like, hey, I
(22:06):
guarantee you're going to see results ifyou get this, and it also like
it could be unrealistic, right,So how I like to do it is
essentially explain this or talk about highflux and be like I think that this
thing is important. Let's see yourbaseline when you put intention on walking more.
And so a lot of people willlike to start people on. I
just want to track where your adI don't like to do that more so
(22:27):
because I know where we're going totransition to anyways, and I just I
kind of want to skip that step. I want to see your baseline when
you put intention on essentially walking,right, what is that they're at forty
five hundred because the CDC and they'relike, well the things walking is important.
I'm gonna just find a few moresteps. I don't give them how,
I don't tell them where and whatnumber to do it just like what
happens when you try to just getmore steps, figure out where that number
(22:51):
is, figure out obviously with ourmacros where that is, and then kind
of add and subtract from the intentionalbaseline as opposed to their natural baseline,
because I just assume that most people'sbaseline, the reason why they're here is
because that baseline is off. Soit's just I just skip that step.
It might not be how everyone doesit, and I understand the other element
to it, but that's how Ilook to do it, is and figure
(23:12):
out where they're at. Some peopleare like not that bad, but then
it's like we still have depending onyour goal. But like I want to
lose fat is still part of thegoal. Then that's where either way that's
going to have to come up probablyor food's gonna have to go down.
Which thing goes back to that conversationwe talked about before, is that which
way are we going to choose togo? And the cool thing is you
(23:33):
have a choice now. Now it'snot the assumption while my food has to
go down maybe, but we couldalso just increase that. Both have their
negatives, but walking is generally thetime, right or figuring out how to
do it. But I think thatthat's actually not that bad when people really
look at it. And that's whatthat last podcast was with Stronger You.
Was that again, I think thatthere's a lot more steps in a day
(23:56):
than people actually think. It's justa matter of like making a few changes,
which again I'm sold on that.I think that that's easier than pulling
away five calories. But again sometimeswe have to go down the food roading.
That's also doable. Yeah. Ilike that it gives people a choice
because I think there are some peoplewho, like you were saying before,
like with their work or it's reallythat feasible for whatever reason. And I
(24:21):
don't want them to feel badly aboutthat, but yeah, it's just a
different choice point for them. Imean, I think I remember when we
were in Costa Rica. I thinkit was like Gus said, he gets
like twenty thousand steps a day,and I'd be curious to ask Ben now
what he thinks. But I thinkBen said back then like he wouldn't be
able to write as much as hedoes and did, And then that's like
(24:42):
the trade off, Like what you'resaying, it's like, is like,
can I do my deep work andstill get X and out? It's like
no, but maybe eight or tenis totally acceptable to fine, And I
still live a life that I like, I get my work done and I
feel good. So yeah, appreciatethat. Yeah, I think like a
lot of people and I say alot of people, but like what I
(25:03):
see is that the second, likethere's like individual factors, but once people
get past a certain calorie point whateverthat is lifestyle and like say lifestyle,
but they're general things that they doin life that they like, at some
point is going to have to getlike they're gonna have to subtract some of
that. And the second we getto too many subtractions, it just becomes
a challenge because now you're not living. I'm not gonna say you're not living,
(25:26):
but it looks so much different fromyour life that I think they both
need to blend together. And there'slike an inflection point at some point where
it gets too much, and Ifind that that's where most people fall off,
and that generally happens the second caloriesthat are going down not to connect
calories to everything we do in life, but just with Western society, a
lot of our social activities and stuffwe do is connected the foods we like
(25:47):
and eating and being social, drinking, all that stuff isn't bad. But
once we start subtracting too much andyou're not living, I guess in balance,
but with some of that stuff,then we fall off the map and
it's like you're almost white knuckling it, and I just want to avoid that.
I'm not saying making changes is bad, it's just like, how do
we kind of hold off that processso that people get to a point where
(26:10):
it's like, hey, now we'regoing to have to If you want to
get really lean, like really lean, and you really want the aesthetic and
you want this thing, now thecost is this as opposed to starting it
right from the beginning when I don'tbelieve that they have to make all these
like crazy changes that bodybuilders do orelite athletes do when their goal isn't that
yet. I want them to havethe option to have options, and like,
I think that there's going to bea turning point where you have to
(26:33):
start cutting calories and that really ischanges into lifestyle elements that you probably don't
necessarily want to make, but atleast you can make it from a spot
where you've done all you can do. Now. It's the food. Food
is always mattered. It's just like, can we not change their lives so
much that they don't want to dothis thing? And I think that that's
where I find the most complications isgetting that point too fast, and that's
(26:56):
usually just by cutting calories too fastin my opinion, Yeah, sense,
yeah, it does. And referencingback to that Amish study that you brought
up, I think you said,like the females, we're having twenty two
hundred calories a day, and Ithink about some women in my life,
I'm like, they would love tohave twenty two hundred calories a day,
and that gives them that I meanright, like like they're eating like say,
(27:18):
fifteen hundred, sixteen hundred calories andfeeling like, oh man, I
can't have the extra serving of this, or I can't have a meal or
drink like you said, and it'sit's so nice that it can give more
options, like and I think thatwe'll get steamed on like successive a lot
of that. I'm not going tosay old style thing, but that path
is that like that's connected to good, that's connected to successful. It's also
(27:41):
connected to if I don't do thatthing, like if I don't subtract the
spicy margarita or whatever, like whateverit is that you're like, man,
no one make my life ten comesbetter. The cost of that is now
they're never going to have that,And I don't think that they're going to
stick to it where if they justwalk a little bit more. But I
don't want to connect margarita's to walking. But like, there's some things that
if they're in your life, willmake the biggest difference. I want those
(28:04):
things in because it has to looklike your life. In the second it
doesn't look like your life and youdon't really enjoy it. Yeah, you'll
connect it to success, but nowyou're connecting your life the life you kind
of want to live mostly with negativeand like that sucks, Like no one.
I don't think anyone's gonna last there, And so I think that you
can have instead of having five margaritas, you can have too, but at
(28:26):
least you're like, damn, Ican like do this thing. And that
makes the biggest difference for me.It's pizza, Like if I couldn't if
someone said I couldn't have pizza,but man, you're gonna be the most
successful at your diet and all thisstuff and you'll be lean and you'll have
everything you want. I probably wouldn'tdo it, And that's just the reality.
It might not be logical and mostpeople, just like the margarita,
might not be logical, but likethat is adherence. Adherence is is going
(28:48):
to drive all of this. AndI don't want to pull out everything that
is going to make people adhering,because I think there's a there's a point
where adherence is going to drop becauseit sucks for them, Like it just
it's not fun. And if it'sfun, I don't care. No one's
gonna do it. Maybe or they'regoing to try to do it. They're
gonna try to do it and thenblame and shame themselves that they couldn't stick
(29:10):
to it, and that's even worse. Like and I also want to say
it's sorry. The twenty two hundredcalories. To me, that is not
a high amount, but I thinkdepending on somebody's views on calories and what
they've been eating, that can seemso high. So I just want to
call that up because but some peoplemight be like, wait, it's twenty
two hundred calories a lot, andI'm like, it's not really standard.
(29:32):
Yeah, we're standard. These numbersare like all fake, but like the
twenty two hundred calories is more ofa metaphor for like the margarita, right,
And it's not ten margarita, it'sjust like one and so, And
I hate to like deduce it downto that, but like, to me,
that's just enjoyment and like you said, not connecting at the shame,
which it ends up doing. Butit's based on things that aren't true.
Because you can lose weight and eatmore food. You can't. It's possible,
(29:56):
and once you get to there,the shame isn't Like again, you
can start aligning your values with itbecause you have options. The second the
only option is eating less and dismany calories, and like, this is
where I successful. This is theonly way to do it. Now,
everything against that is possibly going tobe shameful or negative or however you want
to word it, when really that'snot necessarily the truth, you know what
(30:18):
I mean, Like smoking makes youdie faster, like they have all that,
but like eating less, eating morefood doesn't necessarily mean weaking, right,
and so like is not a truth. And so once people realize that,
yeah, eating more food than youexpand you're going to gain weight.
But like that whole other side ofthe equation is so complex that it's possible.
(30:41):
And that's all like again coming downto that's all I want, is
like because then a lot of thatshame stuff and negativity goes out the window.
Now it's just the choice. Youstill have to figure out your values,
your system for doing it, andlike how you want to live your
life obviously separate from all this,but if you can figure out where that
is, at least you have astarting point on. Okay, now,
how do it? Now that Iknow it's possible, how do I do
it. Yeah, at least wecan start from there now where before you
(31:04):
have no options. It's like,well, just eat less, so your
morals and values don't matter because youhave to do this and that's not true.
Yeah, yeah, that's tough.Sor no, sorry for the thought
to be in. For the coachand the dietitian and the client, it's
really tough. Okay, guys,what if I told you you can finally
reach your goals without fad dieting,deprivation or unrealistic expectations, all while still
(31:30):
enjoying the foods you love. Yes, it's possible. In fact, we've
helped over fifty thousand members do justthis. Now it's your turn. New
members get fifty percent off your firstmonth with a purchase of a monthly membership
plan. And what do you getwith this? You get one on one
personalized coaching, unlimited coach messaging andweekly check ins, nutritious resources and tools,
and access to a welcoming community.Sign up today with Code su Radio
(31:56):
fifty. You've got this and we'vegot you, so let's reach your goals
together. I saw you posted onI think it was Instagram recently and you
said, before you start cutting calories. Have you maximized the realistic number of
steps per day? And that's whatyou're talking about here, And so once
someone has maximized that realistic amount perday, like you've all agreed, this
(32:21):
is where I'm at. This iswhat's working, this is going. Well,
Yeah, where would you look next? Like what would come next?
For that? I mean you canthink of a specific example if you want,
or just in general is curious.Yeah, yeah, that's really simple
for me, Like, so likethat would be the baseline plus we call
it or whatever whatever however you wantto describe that intentional a little trademark baseline
(32:42):
plus, Yeah, I should,I should trademark that. A lot of
these ideas are really good. Youbrought it out of me. But yeah,
I would just make a choice fromthat point, and then I start
like a lot of like they getto choose essentially, like do you want
to decrease calories or do you wantto increase steps or add an extra work
or whatever. Whatever. That isa lot of times where I like to
go next. Though. Is nownot that I never looked at calories.
(33:06):
I just didn't intentionally couch them tobe like, Okay, let's look at
switching the whole foods, how's yourshopping? How's all this stuff? Because
I'm trying to get that thing first, so that the message isn't you have
to figure out food? And doI layer that on after that way they
know that the intention kind of feedsback into hey, it's possible. I'm
trying to like convince them, AndI say convinced people like they need convincing,
(33:28):
but I'm trying to priority on it'snot just food. Yeah, So
we transition more into a food orientedapproach of Okay, let's get more accurate
with your macros. Let's like,look at swaps you can make. What
kind of are you eating protein atevery meal? Hey, let's focus on
protein. However, we kind ofdo that, but that's usually where I
go next. It's not always steps. If I see really low step counts,
(33:50):
I still do the food thing,but I just kind of make hints
like you know, three thousand stepsis really working against you, right,
And I'll just kind of beat theminto submission obviously, But but no,
I'll give them resources and send stuffbecause I think that that will help,
and I'll get people who are like, listen, ain't happening cool? Then
it's just food food food, food, food food. Figure it out later,
and then a lot of times they'llcome around just because it gets too
(34:14):
hard. You get to this point, it's like what do I do now?
Like this is like really is hard. I'm like, wow, like
you have to eat less or we'llhave to get more intentionable, intentional about
movement. But I don't find mostpeople get I've had a few, but
again it's just job dictated a lotof times, and like I feel really
bad for them because they're probably theworst spot for dieting because there isn't that
(34:34):
many options and it's because of theirenvironment, not because of not because they
can't walk more. It's like theyliterally have the choice, and that their
choices they are dictated by their workand their lifestyle, which is sometimes unchangeable.
To be honest, Yeah, Iwas thinking about this too, like
with myself, like as an experiment, I want to try this, but
it's like on the days or I'mless active, like and I want to
(34:55):
do a disclaimer, like I'm notmarrying my intake to move movement, Like
I'm not gonna be like, ohI didn't move so I can't. It's
not that but I was just thinkingof like, yeah, I'm just gonna
reduce carbs or have more vegetables asmy carbs on the day, is that
I'm not as active with steps,like I might still get to work out
(35:17):
in but I think that and I'vekind of been trying that the past couple
of months and that's been working wellfor me because then I just feel like,
again, it's a choice, it'san option, Like I'm like,
okay, well, I can goout and do an extra walk, I
can use a walking treadmill, orI just I don't have to have rice
with that meal. And for me, I'm okay with that. I'm like,
that's my choice. That works.Someone else might be like, oh
(35:40):
no, I would never do that, which is what you're saying, but
it gives them the autonomy. There'snot one choice. It's like because it's
hard to coach. That's like theonly way you're gonna lose weight is if
you don't eat the rice, Like, well, I want to eat the
rice. Well you can't still nag. Now, it's like there's no other
there's no discussion. It's like dothis or don't get results, And like,
(36:00):
I just don't find that that's avery good way of coaching, and
it does work for some people.You see examples of that internet, like
very very vulgar people. They're like, just just do it, and it's
like, well, like it's nottrue. So that's that's like my main
thing is like it's just not true. You could definitely do that. But
it's just like if if someone toldme I can't have pizza, Like well,
(36:22):
like okay, Sea, yeah,it's it's just yeah, I roll
my eyes and I know you dotoo. Let me see that stuff.
It's like, all right, that'sgonna be a note for me. And
I love that, and I guessthat this is what the messaging is.
We work at a food program,like a lot of it's it's situated around
food education and all this stuff.I have undred percent agree with that.
It's like I just push it offand I don't even push it off.
(36:44):
It happens in sequence, but Ijust switch emphasis to it being like the
the one B as opposed to toone A. And sometimes I don't even
have to focus on walking and expressbecause I have people that it's not a
problem. It's not a problem oractually a problem, but it's not an
issue until it's an issue, becausethat's where the choice comes in. Is
like we'll see what we got andsee what the highest leverage pieces. And
(37:06):
that's the benefit, especially in thebeginning, and not everyone tracks, but
in the beginning, having a goodbaseline plus gives us what's the highest leverage
is the food? Is it?Walking? Is an exercise? And just
keep it simple. It doesn't haveto be all these crazy things that we
hear on the internet. It canbe that simple. It requires a little
bit of work at the beginning,but it's also not going to be like
that forever. And that's kind ofhow I look to do it. Is
(37:28):
like, especially with the Amish,is like if I can get people not
necessarily be Amish, but more thisis more Amish, but like more ms.
Right, It's like I think alot of that shame and guilt goes
away because you can have a littlebit more and that makes the biggest difference.
It's not always gonna work, butand you can prove anything wrong,
(37:49):
but I think that it just endsup being a better time. And if
it's a better tim you're going todo it longer. And if you're a
hearing and you have a plan,you like you're going to do it,
and the plan that works is theone you're gonna do. And I just
think more that way, the stuffwe're talking about gets them there. Yeah.
Only negative is is a lot oftimes you have to go out and
walk and there's time involved at that, which again like okay, but I'm
(38:12):
not argue every day that that's goingto work for most people better than cutting
it out all margaritas, eat margaritas, like it's something like, you know,
whatever, it's on your mind.No, but like right now I
want a margarita, to be honest, I really, but it's it's nine
o'clock in the morning here. Yeah, I know. I was gonna say
it's very early breaths Mark. Yeah. And I like what you're saying too,
(38:35):
because you're talking about coaching styles becauseof course stronger you coaches like yourself,
me, like, we all knowthat movement is really important. No
one would ever, like on ourteam, would ever like negate that,
for sure. I don't think anynutrition professionals should negate that. But it's
like what you're talking about. Ialways come back to, I'm triaging the
(38:58):
problems that are most you know,present for people. And so you're saying
like oftentimes, like this is oneof the headlines that we're having to triage
and like prioritize that. So yeah, I like that. I'm just looking
at the end. I think withinthat research project and kind of it has
since come out, was like thebiggest contributor to weight loss weighting it so
(39:22):
not the people have lost like let'sjust say there's a million ways to lose
weight. The people that kept itoff and you can do this on the
way down or after however you wantto do it. But the key indicator
was physical activity in time, mostlyin steps. So the people who walk
more, which was just a proxyfour overall physical activity and movement, they
kept the weight off at a higherpercentage than they didn't. And so like
(39:45):
the losing the weight part is whatmost people are coming to us for a
lot of times, But there ishow do I keep it off? And
how do we win that battle?Because I think that that's the battle as
an industry as a whole, andthat we do really good at strong to
you is that we're aiming keep theweight off, we'll lose it. Like
if you're focused, you can doanything and lose weight. I think that
(40:05):
that's totally possibility for keeping it off. Everyone sucks except for us. But
I think that that's where I startwith that from the beginning. That way,
we don't have to work on itand roll the dice at the end,
because if you go into makes kindof like that story that we're talking
about, it's like, oh,we lost weight, what do we do
now? It's like, well,now you gotta start walking. Now you
gotta start doing all this. Butthat's a skill that you have to build
(40:25):
over time, and that that mightnot be good enough at the end because
now you're trying to layer on awhole different skill while you're trying to increase
calories and go back to this lifestylethat it doesn't fit in. Let's work
it in on the weight down.And that's that's why I start there,
because I want people to keep theweight off. Arguably it might take a
little bit longer, but I don'treally see that because most averages when we
(40:47):
look at weight loss and stronger,we've had thousands of thousands of people.
There's enough data and there's enough coachingexperience now that most people are losing about
point five pounds a week. Likewhen we extend it out over like a
long period time. There's obviously liars. I have people that lose two pounds
a week, but generally it's goingto kind of get there, And so
I think that slow and steady isprobably the way to go, because that's
where everyone ends up, not becausethey're not trying well, because if they
(41:10):
go on vacation, they'll gain weight, and then that it messes up the
average. And you'll see you've seentons of pictures on Stronger You, and
even in the group of like thatline that goes up and down and up
and down and up and down,most people's lines look pretty much the same.
So let's layer it on with walkand go a little bit slower intentionally
and then keep the weight off,which is again where I'm starting from as
opposed to doing it at the end, because I would do it at the
(41:34):
end and the results would vary.And that's the truth, right, because
again it wasn't something that I totallyagree with that and weight maintenance maintaining weight
loss is the reason why people saydiets don't work well. Diets do work
right, it's just it's afterwards.And so I think of like the larger
weight loss examples of like someone wholoses more than fifty pounds, or it
(41:55):
could be less, but they'll losefifty pounds. They gained five to ten
back, but they maintain that forthe like years. That's really really good
outcomes. And even someone who's lastlike maybe fifteen or twenty pounds and maybe
they gained five back, but theymaintain it. Like I'm thrilled with that.
And I like how you said theskills and the habits have to be
(42:16):
built and then keep it going whenwe're not chasing weight lasts anymore, because
it is really hard to just addit on at the end like oh,
well, we're able later. That'sreally challenging. Yeah, like like especially
when like like I don't even knowif we talked about this in the podcast,
but I had a kid during mylife totally changed with COVID. Part
of COVID, but part of itwas that period of time I had a
(42:37):
kid and we had to close thegym down. My whole lifestyle changed,
and I actually like I gained weightintentionally through trying to get bigger, but
I was trying to lose weight becauselike I'm having a kid, I'm gonna
try to drop all this weight thatI try to put on with muscle.
I just couldn't do it because Iwas not moving anymore. I was not
on gym floor, I was noton this And that's kind of it lined
up with all this stuff. Butmy movement went through the roof, probably
(42:58):
because I was researching it, butall off like forty pounds like in a
year, but like it's not asmall number for someone like me intentional waking,
like and it almost happened with noeffort, And that was where I
was like, man, my lifestylelike and again, so anyways, the
point was is like it's a skill, but our lifestyle changes so drastically that
you can't just bank on the factyou're going to just grind it out at
(43:20):
the end, because I don't thinkif you have a job and you have
three kids, Like, how areyou just gonna add on eight thousand steps
that's that's an hour and a halfa day. You might be able to
do it, but like that's reallyrolling the dice for me. I just
don't want to take that risk,can it. It's just like it's just
risky and like, but people areinvesting in weight loss and they're investing in
a coach. I would rather thanbe able to keep that investment as opposed
(43:44):
to having to like roll the diceat the end, which again I just
don't think you have to do canyou do it? Yeah, but I
just think it's a better way inmy opinion. Yeah, those all said,
I know, I my lifestyle changedcompletely with the shutdown. I mean,
as everyone's in, like, mystep went way down, So I
do get that. I also think, like we talked about like environment,
(44:05):
climate, Like I live in theNortheast in the US, and it is
crappy winter, so I'm definitely doingway more indoors. So yeah, I
mean my output goes up the minuteit's spring through fall, like that just
happens, and so like that's wherewe could get strategic too. Of Like,
Okay, I know that my kneeis so much higher during the summer
(44:28):
months, and that's probably helpful forthe barbecues and like outdoor activities that go
on. So oh wait, Iwas curious to one last question for you.
How has your view on nutrition traininganything changed since being a dad?
So I'll start this by saying,I have a lot more empathy, not
(44:50):
that I didn't before, Like Igot it, I never liked I never
liked more just yeah, well Inever like I was never the coach was
like you get a figure out away to halftime and like grind it out
or whatever. Right, But likenow I can say it because I'm a
dad that I think people have alot more time than they give themselves credit
for. So I kept that viewpoint, but I look at it from a
(45:10):
different intention, is that it's alwaysgoing to be a choice. I sit
on my couch on my phone,sometimes my wife's looking after the kid because
I'm just stressed out. It's beena long day. And in those moments,
I'm like, man, I dohave the time. I just need
to get up and go do stuffwith my kids. And so again,
the choice is always there. Sometimesit's like very very difficult to do.
I think we have more I thinkwe have more steps than we believe.
(45:31):
I think you just have to searchfor them. And I've always like said
debt, but like now I getit. I try to equate it to
this. I think, like,and this is like very sappy, but
I think more movement or more stepsequals more memories a lot of times,
and in most situations, because eithergoing for a walk, you're doing stuff
with friends, you're up and you'reactive, you can do it solo.
(45:51):
But even being outside, some ofmy best memories are activities that I've done
outside fitness orientated. So I thinkit just equals more memories. I don't
my viewpoint has changed, but Ialmost want to double down on that.
Now. Obviously there's a situation wherethat's where that's not true. But like
where my situation has changed, Ithink it's a lot harder to do.
(46:12):
I think it's there though, butI get it. So since I having
kids, I've like realized, man, this is hard. Yeah, I
should let them maintained and maybe changeyour views on So yeah, if you
maintain that, that's great. No, we love to hear that. Yeah,
there's a double down. I'm wockingjust you know, Batman, But
still you get it in I doget it. My life's way more stressful
(46:34):
and like way but like way better. Like it's like it's like a weird
thing. It's like way better andlike way more stressful. And I hope
it changes. But you know what, I don't hope it changes. I
don't know if it changes. Ilove every second of it, most of
it except for today when my kidshomesick. Oh okay, I didn't realize
that. Well, thank you forselling them my mom open. That's nice.
Where can we find you on Instagram? Tell me your handle? Yeah,
(46:58):
so it's really simple, and Ihave changed it since the beginning.
I'm gonna changed it's it's walk dotmore dot King and then you can find
me on the Stronger You community hashtaitcoach. I'll be under Dean Ito.
I can't change my name on faceMaybe I can. I'm not going to,
though, I'm gonna be I'm gonnabe myself on Facebook, all right,
So walk more King on Instagram.We love it. Well. Thank
(47:21):
you for your time, Dan,and it was so awesome to catch up
with you. Yeah you too.Thanks for having me, Thank you for
listening to Stronger You Radio. Formore information, please visit www dot stronger
you dot com. Don't forget totune in next week for more health and
nutrition conversations with Stronger You
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