Episode Transcript
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Speaker 1 (00:00):
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Speaker 4 (00:35):
Welcome to Wellness Jocks, where Athletes meets Wellness Innovations, starring
Rich Walker and Russ Allen.
Speaker 5 (00:47):
Hey, listen up, this is Coach Walker. We have a
very special show for you, Udian today. So that you said,
I do want to bring on my teammate, because we
don't do guests around here. We do teammates, and this
is the ultimate teammate. This is the man who got
me started on this journey. I had the opportunity to
meet Russ when I was covering the Super Bowl in
(01:09):
Los Angeles. When we're gonna go very deep into that story, Russ,
how are you doing today, Richard?
Speaker 6 (01:14):
I'm doing great.
Speaker 5 (01:15):
So the first thing I want to do is just
share with everyone because you and I have we have
such a unique relationship. So I want to go back
to that moment where you and I met at the
convention center in Los Angeles. At the time, I'm well
over four hundred I don't even know how much I waited.
When I finally started losing weight and I went to
the doctor, I weighed in at four hundred and twenty
(01:37):
five pounds. I was bigger than that before that when
you and I met. So let's talk about that experience.
What do you call from our first meeting.
Speaker 6 (01:45):
I first of all, to give the audience kind of
an understanding, the Super Bowl has what they call Radio
Row or media Row, and what they do is say,
take a huge convention room and they fill it with
literally one hundred and fift you do two hundred media outlets,
each of which have something as simple as a table
and a mic, to where they have elaborate boose and
(02:08):
extensive like Fox and Serious and so on. In the
middle of all that, they have a green room where
members of the media can go up and get something
to eat and relax and cut it back because it's
intense being in that room, just being in the room.
Let alone, the constant interaction that you experience. So anyway,
(02:28):
I'm up there chilling and trying to get my where
do I go next? Thing going? And Richard sits near me,
and I just chat him up a bit and I
tell him what I'm doing, and he says, you know,
I'm getting married. I think I could do what you're
talking about. And I'm looking at.
Speaker 7 (02:47):
Hands full of chips and all this stuff in front
of him, and I'm going and he stands up and
Richard's six to six and I'm on a good day
five to six, and I'm thinking, oh yeah.
Speaker 6 (02:59):
So anyway, he got back in touch with me and said,
I'm serious, I'm going to do it. So I coached him,
We got him set up with a meal replacement program,
and the rest is history. We've become very close friends
as well as business partners. And Richard lost on a
meal replacement program over ninety pounds within about six months.
(03:20):
And we did it in many ways, but just getting
rid of the terrible habits that he had, and Richard,
you can elaborate on those.
Speaker 5 (03:29):
It was just a matter of, as I mentioned in
the preamble, making free agent acquisitions. And one of the
things that I've learned through this journey, and I want
to share with all of you guys, is that there
are alternate ways to live without having to make huge sacrifices.
As I mentioned before, I'm a pasta guy, I'm a
rice guy, I'm a sweet guy. So these are things
(03:52):
that I had to find a way to substitute. So
the players that I had working for me on my
roster prior to this buildness journey simply weren't getting a
job done, or they weren't getting a job done as
far as an obesity perspective, but they were not good
for me. So I had to cut those players. I
had to get rid of them, and I replaced them
with things such as monk fruit sweetener and non process substitutes.
(04:19):
So you have to do some homework, you have to
do some research. The information is out there, and once
you make these substitutes and it becomes a part of
your routine, then you see the sustainable results. And that's
what allowed me to stick to the plan, because, be honest,
everyone is tried. It failed so many times because they
(04:39):
try to put themselves in a box and they say,
I'm only gonna eat salad and chicken for three months,
and some people may be able to do that. But
the first time you can get a slice of pizza
or a candy bar or something else, you're gonna deviate
back to who you're working for. So you have to
instead of changing your playbook, you change the personel. That's
the mindset that.
Speaker 6 (04:59):
You have to Just to add to that, The Wall
Street Journal today ran an article about the addictive nature
of ultraprocessed foods and that it is literally to your
body as if you are taking a drug, and it
stimulates the brain in a very similar fashion to drugs,
(05:21):
which create an addictive response because it releases endorphins and dopamine,
and that feels so good. And remember Lays potato chips.
They used to go, bitch, you can't eat just one.
They don't do that anymore because they know that they
know you can't eat one. Yeah, and they know they're
selling you addictive foods. So, unfortunately, as Americans, our diet
(05:45):
now has gone across the world and everywhere they adopt
the Western diet. People get fat, people gain weight, people
lose control. I don't care if it's Asia, India, Africa,
it doesn't matter. If you start in corporate rating these
off processed foods in your diet. You're going to gain
weight and you're gonna lose control because you have this
(06:07):
addictive response to those foods. Richard used it. How much
soda did you use to drink a week?
Speaker 5 (06:13):
It was I used to drink three twelve packs per week.
So every Sunday, like clockwork, eight nine am or so,
I get up in the morning, I go to the
grocery store and I purchase three twelve packs, went for
the office, went for the house, went for the car.
Now that's not addic type behavior. I don't know what is.
(06:34):
Like I had to have soda in my vehicle. I
purchased a portable cooler that worked with my cigarette lighter
so I can keep my beverages cold when I'm driving.
Speaker 6 (06:45):
Just addict like behavior, Yeah, that is. It's a great
example though of and again just switching to diet soda
doesn't resolve it because there's there's an addictive nature of
the diet soda as well. Unfortunately, there is, as you say,
some learning and some habitual behaviors that you have to
(07:05):
change or nothing changes. So that's why we stress a
lifestyle weight loss because it's really that's what it's about
you have to begin to change your lifestyle and then
you have to inherit these things that you learn in
that chaining process. I went through a process where I
really tackled my obesity using a meal replacement program, which
(07:27):
is was really five about one hundred calorie meal supplements
and then what they call a lean and green which
is five to seven ounces of lean protein, a couple
of cups of vegetables, and a lot of water. The
single most important ingredient in a healthy lifestyle and one
(07:49):
that helps you retain your weight goals, because that's the
key I've having gone through the process to lose the weight.
I've really focused on is how do I mark and
I cheat and still not gain weight, and what are
the hacks I can use to not gain the weight back.
So now I'm about three years into this and hydration
(08:13):
is my biggest ally and I'm right now trying to
train myself to just drink water. I used to do
and I still do a little bit of ocean spray
their five calorie. It's really good, but it's really processed food.
And I've got a Burky water filter which is great.
You just put the water in it. Goes through these
limestone filters. You get incredibly good water and you never
(08:37):
buy a plastic bottle again. And so but now I'm
trying to get it to I just drink water, and
that is that's a different it's a different step where
you can just enjoy the water and do it. So
now it's this my latest thing. My wife Kay joined
me on the journey after she had actually retired and
(08:58):
I found out through her doctor that she had a
brain to so once that was removed, unfortunately it was
not cancrous, she looked into the mirror and she went,
I'm obese. And this woman just took it on, did
the same basic program and lost seventy pounds on that program.
And it is pretty much kept it all off, which
is you always get a little bounce once you hit
(09:20):
your low point. Typically you're going to bounce fort to
five pounds, which is acceptable. But what now, what I
do is I weigh myself at least every other day
because you're gonna cheat the things you like, right so
that but where you really lose is if you don't
keep yourself accountable at least every other day. And during
(09:42):
my weight loss, I actually weighed myself every day. And
not everybody says to do that, but for me, it
was a way to hold myself accountable every day. And
also it was like, man, I'm holding on I'm not
eating and I'm doing this thing and not whether you're
doing inner Man fasting or you're doing this kind of
meal replacement program, you will find that you're looking at
(10:03):
that clock, when is my next opportunity to eat? And
what am I going to enjoy? And because again the
thing about food is it is a drug. Even good
food right create an endorphin response. Now all the process
foods created an addictive response and feeling full. So one
of the best things about hydration is you can feel full.
(10:24):
And so Richard and I met just to circle back
at the super Bowl and he began to track and work.
And then as he I got to know him and
is his background and his abilities, I began to explore
how to work together. Now we own our own business
together and we've really but and about six months ago
Richard called me and said, Russ, I'm ready to get married.
(10:47):
I proposed to my wife. She's accepted, and so we're
putting together the wedding and I'd like to invite you
as a groomsman on my wedding and it was such
a as a golden moment and we really I have
really bonded together and really it's such a thrill to
wake up every day to help other people.
Speaker 5 (11:06):
That's one of the things that really helped propel me forward.
And when I reached a point where I got towards
the I say halfway point of achieving the initial goal,
because you don't ever want to say achieving the goal,
because you should always have something else to pursue. For sure.
My favorite, one of my favorite Tom Brady quotes is
that Ashton was his favorite super Bowl championship. He said
(11:27):
the next month, you should always have a goal to
propel you forwards. But as I got halfway through, I
was like, this is so great, Like it would be
so selfish in me to keep this to myself. So
I start and I noticed some people that I annoyed,
but I started telling everybody that would listen, Hey, gosh,
you gotta do this, you gotta do this. It became
a passion. And what developed from that is I've always
(11:53):
I always say I have one of the biggest miles
in the Western hemisphere, and it comes from being that
locker room guy. It comes from you in the HTEL,
it comes from being on the field and on bus
tours with teammates. I've always been one of the guys
that's been the voice, and that transferred with me when
I went into media, and so I'm able to use
the gift that I have with a platform to share
(12:15):
this information. So this is one of the things that
drives me is that I know that I'm not just
doing this for me. I'm helping others. I literally get
people that reach out to me that says, man, I've
been following you, or they call and ask a question.
I have some great friends that were inspired by me,
and I didn't even ask them or approached him. One
(12:36):
of them, and I'm able to speak his name with
Patrick Cragon my your friend. He used, the host of
lay Hits on ESPN nine. He said, VIVI here in Houston.
Patrick saw my journey and he saw when I got
to the seventy eighty ninety pound mark. He was like, dude,
you are just so inspiring. I just want you to
know I started my own journey and he lost sixty
pounds because he was inspired by me, and he was
(12:59):
able to drop his diabetes mans and he got his
ablee C right and he was able to get all
blood pressure mensine. So that's the kind of stuff that
fires me up, is hearing these wonderful testimonies from people
that you never know who you're gonna touch. So one
of the things that will help keep you going is
to share your story with others, share information with others,
(13:19):
ask people, ask questions, and most importantly, have an accountability partner,
having a coach or someone you don't lie.
Speaker 6 (13:28):
It's critical you can lie to yourself for years. Right,
that's really true. I feel like Andy Reid here, I
got a coaching trig going right.
Speaker 5 (13:39):
You know, the reason that a lot of people fail
is that they just they think they can do it themselves,
or in some cases, especially men, we're hard headed and
we don't like to reach out for assistance because we've
been traditioning that we got the warrior mindset. We can
do this all alone. No one has ever accomplished anything
great by themselves. Tiger Woods, Michael Jordan, Muhammad Alli, you
(14:04):
name it. They had a coach, They had someone that
developed them along the way, someone that coached them, someone
that kicked them in the rear end on those days
where they didn't want to do things, someone that pointed
out their flaws. Michael Jordan had a sixty something point
game and Phil Jackson after the game told them, oh, yeah,
that was nice. It's an ego stroke. Yeah, you had
(14:25):
a sixty some point game. You could have had seventy
point game had you made a couple of free throws
that you missed. So the same type of mindset goes
towards your wellness. You got to have someone that's that
voice in your ear to keep you going and this
is what keeps you on track, and when you also
provide that to others, it keeps the fuel going in you.
So this is just just feedback that we're sharing with
(14:48):
her winning.
Speaker 6 (14:48):
Well, you know, positive feedback where you are making results.
So think about when you begin to get control of
your way. Is people do reach They just speak up
and say good and that's reinforcing. But the real question
is do I feel good? And do is my body
making the changes that I need to protect my wellness.
(15:12):
Because one of our guys that I worked with is
Otis Anderson, and in his first challenge was just Dak
back in twenty fourteen, we sat down with a doctor
and she pointed out a major piece of his banker
has no longer worked because of his lifestyle, because of
his weight. Richard's working on different cities with me and
(15:33):
we're going to expand this out and hopefully within the
city of New York, I'll be able to reach a
greater audience as well. And we were able to get
some TV coverage on it, and we're going to expand
this whole notion because at the end of the day,
it doesn't matter if it's March or April or May
or June, it still applies. You need to learn how
(15:55):
to tackle obesity, and it's obesity. I remember the doctor
who looked at my chart and went, oh, you're obese,
and I went what that was? It was like he
could have was like cold water on my face or
on my old body, and that shortens your life. It
increases the possibility of heart disease. You're almost guaranteed to
(16:17):
get type two diabetes, which quadruples your heart disease risk.
So it's one of those things that you've got to
be aware of. So I got involved because one of
our leaders, Bartos, called me and said, Russ, you ran
this Wellness Challenge before, can you come do it now
for the NFL alumni, Absolutely, bart, So we did it
and then our first year we had eighteen guys and
(16:38):
sixteen up, no, fifteen of them lost thirty five plus pounds.
So that was a big hit and the alumni really
got behind it, and our sponsor, Novo got behind it,
and then we've expanded it so every year it got
more and more kind of inclusive and farther reaching. In
that first year when we an email to NFL alumni members,
(17:03):
one of our members of Dick Buckets, who is all
everything legendary. You run out of superlatives for Dick, but anyway,
he said, I want to do it, and so I
actually went out to California and met with him at
his home and I set up Dick and what to do,
trained him how to do it, and pretty much got
out of the way because he then went on and
(17:24):
at seventy nine years old, lost forty seven pounds and
it was amazing and he kept it off unfortunately until
he passed this last year. But Dick really set an
example for people and he inspired so many people and
he really benefited from it himself. So let's get our
(17:46):
guys well to now, let's inspire the world to tackle
obesity themselves and empower people to do it. So we're
partnering with a lot of different folks to do it.
Reach out and communicate and train and inspire peace people
and then support them in their journey, which is really crude.
Now we're going to really communicate obesity is a medical condition,
(18:09):
not a character fall, Richard. That's something people when they're
fighting obesity, it's you do tend to point it yourself
and think because you have to hold yourself accountable. The
question is how do you do it in such a
way that you put the problem over here? And then
just a coach, Okay, who do I put in to
(18:29):
beat that? And I love the way you're able to
create these analogies of life and what we're doing around
football because it really makes it makes it easy and
it takes the pressure off, and it's very happy about that.
Speaker 5 (18:44):
Absolutely, we're going to take a real quick commercial break.
We're going to continue this conversation because there's a lot
that we have to talk about. This is Richie Walker.
I am here with my teammate. It's great Russ Allen.
We'll be back in just a few minutes.
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Wellness Jocks your place to find it all.
Speaker 4 (24:04):
Welcome to Wellness Jocks, where Athletes meets wellness innovations, starring
Rich Walker and Russ Allen.
Speaker 5 (24:17):
And we are back and again. I want to say
it one more time. Obesity is a medical condition. It
is not a character flaw. It's important that everyone really
understands that, and it's something that I had to learn
to understand as well as I went through my journey
(24:38):
because I thought that and I'm just I'm no different
than anyone else. The common misconception about obesity is that
it's a lazy person's disease. But I had to take
a step back and think, if it's a lazy person's disease,
why does it impact some of the athletes, Because when
(25:00):
you think about athletes, that's the exact opposite of lazy.
You guys have any idea of what type of a
commitment it takes to be a professional athlete at any level.
We're talking years on years with hours of constant workouts,
recovery strategy. Lazy an athlete goes together like oil and water.
(25:25):
It does. That's that's definitely not what you're describing. Even
the guys on the practice squad, the guys like myself
who never even had a cup of coffee on the
field in the NFL, you even get looked at by
the NFL team. So to me, that's the one thing that,
in my opinion, totally kills the misconception of obesity being
(25:47):
a lazy man's disease. And so I want to start
off by digging into that. Russ and I want to
talk about what are some of the facts versus fans
as it pertains to obc.
Speaker 6 (25:58):
Have a whole vidy we call the seven habits that
tackle obesity. But at the end of the day, there
it comes down to habitual behavior and when what you
do again and again is going to be resulting in
what you put your bank, your wellness bank. So if
you're doing things like drinking three twelve ounce no three packs,
(26:21):
twelve packs of twelve ounces of soda a week on
top of your pizza and everything else you're doing, that
is habitual behavior. It's what you're put in the bank.
And that guess what, That's what causes the body then
to respond to that flip side. If you hydrate properly,
you get the activity you need, you get you take
(26:44):
very careful food choices. All of that again is money
in the bank. How do I do it and not
lose my stride that? And that's where learning about things
like hydration. The thing is if you eat something sugar,
if you hydrate well after that, the body will pass that.
(27:05):
If you let it sleep with you the body stores
your fat at night, especially at night. Interesting, the body
has three sources of energy carbhydrates, fats, protein. Okay, its
first choice is carbohydrate. The body will store up to
(27:26):
four days of carbohydrates in your body, and it'll store
for every ounce of carbohydrate, it'll store four ounces of water.
That's why when you work out, what happens, You sweat,
You release all this sweat because you're using all those carbohydrates,
which then release that water that it's holding onto. And
the body needs it, of course to move out all
(27:46):
of the waste product that is generated from you using
that energy. Now, okay, So when I go a diet,
what happens? Okay, there's many different kinds of ways, but
at the end of the day, for us to lose weight,
you need to create a caloric deficit of some way.
You can intermitt fast. You can do a Keto like
(28:09):
approach where you eliminate carbs. Because what happens when I
do keto. Okay, the first three days you're using up
the carbs you've stored, but then you go into what's
called ketosis. Then the body switches over to fat being
the source of energy versus carbohydrates. Now, interesting thing about fat,
(28:31):
and this is called the thermogenic effect of food. That's
a big word, but it really means the body is
really efficient in some ways. Now, if you're going to
take carbohydrates and use them as your primary source of energy,
what happens Your body uses about ten percent of that
food to burn those carbohydrates. Okay. Meanwhile, if you eat fat, right,
(28:59):
the body uses one to three percent of that calories
in the fat to metabolize the fact. That's why you
can smell fat body. Now, if you combine a high
carbrid ate meal with a bunch of fat, body goes,
thanks for the carbs. I'm just storing that fat because
I'll need it later. Because human beings grew up as
(29:23):
a specie in an environment where one day we got
a lot to eat, and then the next day nothing
was around eat, and then the next day with some stuff,
but next day nothing again. So the body was trained
and is trained to very carefully hold on to what
it needs to sustain itself during those periods. So when
we go into a weight loss program where we want
(29:44):
to really get somewhere, ultimately we have to reach a
point where our body is using the stores are fat
that it has there, and again you can use it.
There's a lot of different ways to do it, but
at the end of the day, you're doing the same thing.
You've got to get a hold of that fat and
use it instead of the carbohydrates that the body really
(30:05):
does like to use.
Speaker 5 (30:08):
Absolutely one of the things that people ask all the time,
and as I mentioned, I've tried to feel so many times,
there's so many different ways to approach this. The beautiful
thing and also, I guess you could say that the
complicated thing about is that there are so many different
ways to tackle obesity. So I wanted to talk to
(30:29):
you about some of the different methods to tackle obesity
because it's not it's not a one size fits all approach.
There are meal replacements, which I did. There are some
people who just go to a low fat diet. There's
some people who need medical options. There are a number
of different ways to approach this. So I want to
talk to you about what are some of the different
(30:51):
ways that people can approach their weight loss and when
at what point do they should they consider switching to
a different option if it's not working.
Speaker 6 (30:58):
Interesting, like when you are in a program whatever, and
let's just use a meal replacement program to start. What
is a meal replacement program. That's where you set a
caloric threshold that you're going to stay under each day, right,
and then you space out the food during the day
so that you can get through the day and not
go above that coloric threshold and still stay sane. It's
(31:22):
not fasting. And if you do it right, you're timing
those meal replacements in such a way as that the
body is able to use them and get you to
the next time that you can eat. And so that's
a very it's a very effective way and a lot
of doctors use that with their patients. Now, what happens
(31:44):
now is you have these GLP one or semi blue
tide medications that people can use, and you can use that,
but if you start losing weight and you don't increase
your activity level, you will plateau. So what happens People
reach a point where they go, I'm not getting anywhere.
(32:06):
I'm the one I'm supposed to be doing. Yeah, but
you haven't increased your activity. So one of our experts,
and she's really an amazing person, doctor Holly Lofton. She
has the patience that she works with, She has them
increase as they lose weight, their activity because the body
(32:26):
becomes more efficient, you have more muscle, you have less fat,
you're able to but all of a sudden it becomes
more efficient, so you'll hit a flat Now you've got
to ramp the activity. So one of the things Richard is, Okay,
if I'm hit a plateau, am I going to increase
my activity level to then get spark some continued weight loss.
(32:49):
Otherwise you need to consider other methods because at the
end of the day, not everybody can do the workouts.
Not everybody is motivated that way. I did the numbers.
About fifteen to twenty percent of Americans have a gym membership,
but about five percent of Americans use that. Okay, So
it's you cannot buy wellness. You have to invest in
(33:13):
or you can get it. And it is an investment
and it isn't just necessarily money because a really healthy
diet it's not always so easy because in the inner
city I'll give an good example where stores are easy
to get to, they fill those stores with sugary items, okay,
and the stuff that is really healthy is pretty expensive.
(33:35):
So one of the things that I think needs to
happen is we need to encourage actually the EBT cards, right,
I'm advocating that we for people who are buying vegetables
from a local grosser, a local farmer, or meat or fruit,
their dollar doubles because then the local farmer gets paid
(33:59):
twice as much the local grower, and meanwhile, I'm getting
a great deal for my dollar. Now, people love a
great deal for their dollar. I was a student at
UC Berkeley, and this is one hundred years ago, in
nineteen seventy and I went on my spiritual quest and
I started a food bank in East Oapland, which I
(34:20):
did for seven years. And I ran that program for
seven years and it was so great. It was such
an awesome experience. We gave away millions of pounds of
food and it was always free when I was doing it.
So when I left, the fellow who took over from me, Jeff,
he said, we got to support this. So we're going
to charge ten cents a pound, no more, but ten
(34:41):
cents a pound.
Speaker 11 (34:42):
Now.
Speaker 6 (34:42):
When I ran it, the way you got food was
you volunteered. But not everybody was willing to do that
and spend the time. But people knew a good bargain.
So I can get good healthy food for ten cents
a pound, I'm going to get it. So in the
same way, if we can use program that are already
in place, and this is a little bit off the target,
(35:03):
but anyway I want to get on the record. We
can do something like this where your EBT card has
twice the value if you're buying from a local farmer
or grower. And then if you do it in the supermarket,
the supermarkets aren't going to really like it. But the
reality is it's going to be a limited amount of
competition that the local guys are able to really create.
(35:25):
But the power of the dollar is the power of
the I always call money like gravity. You just can't
escape it. And if I can get twice as much
for what I'm spending, and the reality is, locally grown
food isn't always the least expensive because it's hard to
do it and when you don't have big farms and
all the ability to scale. So it's one of the
(35:47):
things that I'd love to see and be part of.
The other is people are now waking up to. I
can't believe how much people are waking up to the
whole thing about ultra processed foods. Okay, now whenever that,
whenever you go into this whole waitless wellness journey, like yeah,
(36:07):
wellness lifestyle. They tell you shop the edges of the
grocery store because that's where all the fruits and vegetables are,
That's where the meats are and the dairy. And then
stay out of the middle, where is where all the
highly processed foods are. Not always that way because they
put the bakeries there, they put these gross Yeah, they'll
trip you up. So just like you said, so my
(36:28):
wife and I shop together, and it's not always the
moment of perfect harmony, right because we're holding each other
accountable for what we're buying. So one of the things
that people can do is shop with their accountability coach.
That way, what's coming to the house is what should
be coming in the house. And then and then you
(36:50):
can support each other, encourage each other, and and inspire
each other.
Speaker 5 (36:54):
You've told them there for my next question, because no,
one of the things that is a huge inhibitor is
when you have distractions within the household if you're on
a wellness journey. Now I'm not saying that everyone in
the house has to be on a meal plan, but
(37:14):
you can't be introduced to things that are unhealthy when
you're trying to stay focused on a wellness journey, and
it's a very difficult conversation to have with your loved ones.
One of the things that we have as a habit
in this country is that we celebrate with food. Think
about all of the occasions weddings, birthdays, graduations, holidays, family visits.
(37:39):
We do what we eat and make the meals right.
Speaker 6 (37:43):
Which alcohol you can in migration, it's up to you.
But alcohol is full of one thing, carbohydrates. So now
you drink, you drink it your nice wine or whatever,
and then you're challenge down on some food that has
got a lot high fat. Those two to go together,
so the body is saying, oh, thanks for all the
(38:04):
carbon eros, which is what the alcohol is made of,
and the potatoes. But then let's put some gravy on it.
All that stuff, so you self sabotage. So one of
the things you can learn how to do is you
can portion control, because this is the thing. Actually Kevin
belluted to it on his little segment the Food He
State Fit Kevin Valley. He said, you can have an
oreo or something like that. You're not going to throw
(38:26):
yourself off if it's one oreo. It's one thing if
it's oreos. And that's the thing is that if you
have the ability to eat one and one and done,
and that's one thing. But most people one or that
is not get it. And having their spouse or the
other people in the house support them is And it's
(38:47):
hard to it's hard to say, guys, I'm dealing with
this you I need your support, whether they're challenging down
on whatever they're chowing down on, right. And so it's
one of these things where you all have to get
aware of it. It isn't just the individual who's dealing
with it. And so the other thing is what Richard
is people express love with food.
Speaker 14 (39:10):
Giving someone food. Oh, I cook this for you. It's
so beautiful, and I know it's your favorite dish. And
what do you say, No, it's not in my diet.
You can't say that she's done it or he's done
or whatever. And all of a sudden, you don't want
to reject their love, because that's a love offering. The
challenge again, is for education, and that's where what we're doing.
(39:31):
The Huddle is all about educating the public about techniques
and really habitual behavior. And Richard, you just pointed out
one huge one when yours partner is expressing their love
through food that is not healthy, that is self defeating,
and it's a form of sabotage because you've got this
(39:53):
horrible decision do I reject the offering and their love
or do I simply eat it?
Speaker 6 (40:00):
And then I've lost three days my progress. Here, I
tried for many years a keto diet, very unsuccessful. Here
are a biglio diet for me because I would get
enormous cravings. The one thing I would say is that
I've learned that when you eat protein, back to the
thermogenic effect of food, right, protein, When you eat protein, okay,
(40:25):
thirty percent of the energy in the foods you're eating
is used up in eating that protein. So now that's interesting.
So if I use a small amount of protein, it's
even a lesser amount of calories than what I eat
because fundamentally the body doesn't want to eat protein. Your
(40:46):
muscles are made out of protein. It's like the last
food source your body wants to go through. So when
you go through a starvation process, the first three to
four days, you're going through all the carbs. You're done,
then you go into your fat. Then your body flips
into a keytoteesis and it uses fat men. Meanwhile, at
the end of that road is your body starts eating
(41:07):
its muscle. And so the thing you need to realize
is that if I carefully use protein in my diet,
doesn't have to be meat, but it can be. And
I'm a meat eater. I do have a problem with it.
You can, actually it's a good sheet if you will.
You can have a little more because it's protein and
you have to eat it. But if you combine fats
with it, a lot of carbohydrates of it so great.
(41:29):
I got a nice piece of little piece of steak here,
But if I put my potatoes and my gravy on it,
a little piece of steak didn't even matter. I eat steam,
vegetables and I have my miracle noodles and a little
sauce on it. Whatever. So that's the kind of learning
you have to do to be able to trick the
(41:50):
body and keep the body. You train to maintain, and
that's a big part of what we really try to
offer people is training and maintain because the hundred diferent
ways to lose weight all of them have their good
sides and bad sides. Now with these new medications, you
people losing weight that literally struggled for their entire lives.
(42:13):
We're able to. But it's not all roses and pgs.
But there are a lot of people don't feel well
when they're on it, or have trouble going to the
bathroom or this sort of thing. But those drugs treat
the brain. They treat the brain process along with the
digestion process and the way your body maces food. So
it's a multi prong attack. You can do the same
(42:34):
thing if you build an offense with all the right ingredients.
So as you go through a wellness program that allows
you to lose weight, you want to establish a team
that is part of your living a bitual behavior going forward.
Speaker 5 (42:52):
Absolutely, and this is one of the things that Coach
Wheeler pointed out guys that tuned into the show what
she was on here. She and her husband and they
had the bypas surgery. But in addition to that, it's
more than just a surgery because people failed with the
bypass surgery, So you have to change the way that
you eat in order for it to be successful. So
(43:12):
that was a journey. She talked about the fact that
when she started her journey first and Quenton was bought in,
so she's trying to eat healthy, She's eating salad, and
he's coming in with burgers and fries and hey, here,
try something this, and so that was a battle. Me personally,
I experienced some of somewhat of a battle put my
wife on glass here. And it's not as though she
(43:33):
was being benefitive. It's that sometimes you forget about your
loved one's journey. And she likes to go out. She
likes to to she's new to the city. She moved
here to be with me in Houston, and so she's
trying to get her feet under her as a Houstonian
and try to get out and do things. And I'm
trying to avoid going out as much because I know
when I go out, I eat, So I'm being a
(43:55):
homebody and she's being trying to get out born. So
there was a bit of that back and forth. I
having to say, not only has she brought in, she's
lost fifty pounds as well or her journey. So this
is what it's like when you have that teamwork approach
where there have been days where I was like you
know what, I'm gonna go to get me a burgers.
(44:16):
I know you're not, and there's been days that I've
held her accountable. So having that support system, especially within
the house critical and it's an uncomfortable conversation, but it
needs to be had because at the end of the day,
when you understand why, it motivates you to get through
those tough times, in those rough times and ultimately I
want to do this because I want to be here
(44:37):
longer for her and vice versa. Yea, So please, by
all means, definitely had a conversations with your partner. Deputize
your partner to be your accountability coach, because that's going
to be critical if for you to be successful in
your journey.
Speaker 6 (44:53):
It's a delicate balance in a relationship. It's not easily accomplished,
but it's critical. It really is critical because otherwise you're
constantly faced with choices that are overwhelming and you don't
want to put it on the other person that you're
the reason I'm not succeeding in this. But at the
same time, if they do help you, you're the wind
(45:14):
beneath my wings. You're making it happen. And in my case,
Kay watched me lose my weight. It wasn't until she
had this aha moment after she had her brain search
and then she went looked at the mirror and went,
I'm abe's duh. But I could never say to her, darling,
(45:37):
what happened? Right? It was it because even after and
I watched this one Megan Kelly show and she had
a young woman had lost two hundred and thirty five
pounds on a meal replacement program, and her mother saw
her lose all that weight. Her mother was clearly needed
to address the issue herself. It didn't dawn on her
(45:58):
till her daughter lost all of that way that was
something she should do. And it was like so part
of it is when you're with somebody all the time,
it doesn't hit you strike you. When you see somebody
Richard who knew you when you were a four hundred
and twenty five plus pounds, now they go, what happened?
(46:20):
It disappeared man. But and again you your spirit is
so much brighter. That's the thing about getting control in
this area of your life. You're more optimistic in your
mindset because now this demon that's been tracking you for
all these years. I every New Year's always read wrote
I'm gonna be one hundred and eighty pounds and this
(46:41):
and it's never got control until I actually I had
a doctor reach out to me over LinkedIn and said, hey,
you want to try this, dude, you own a wellness company,
You've better and get her to the control of this.
So he coached me. It worked and it was simple,
but it was a challenge. And again during the period
(47:01):
Kay wasn't on it. I went through my whole weight
loss program and then it was so everybody has to
get the tumor in their brain out, if you know
what I'm saying. So you can't do that to somebody
you consider a great example, and they can actually give
to support you. But at the end of the day,
everybody has to have their own time to what they
reconcile with it, and they do it. Richard, in that
(47:22):
green room, you made up your mind, but you made
up your mind because you really love winning. I'm sorry,
you love her, your wife, and it was a motivator
for you to set that goal to be able to achieve.
And you've done it. And now this is an actually
part of everything you're doing, which is so exciting.
Speaker 5 (47:41):
To use another football now g one of the things
that you know. As fans, we are all in tune
with stats, and I think the same is true with wellness,
but unfortunately we don't have enough detail as it pertains
to stats. The one stat that everybody focuses on is
the W word. Wait yeah, but there are other measurables
(48:03):
that are key key indicators as it pertains to your willness,
we'll talk to you.
Speaker 6 (48:08):
Much more important is your percent body fat, because if
you're muscular, you will quote a quote be obese on
the BMI scale, and you're not. And there are people
that are skinny fat, which means they're actually skinny, but
they actually have a lot of fat, which is wait
a minute, what's that? But that's the reality. So percent
(48:28):
we like to use percent body fat. If you're going
to focus on a single kpi, Now the reality is
you've got blood pressure, you got all these other lipid
levels and also on that can be part of the
things you measure, and particularly a one C People don't
realize that they can cure type two diabetes by getting
control of their weight. Cure it. Never have to deal
(48:49):
with your friend then you mentioned cured it, he got
rid of it, and that is diabetes is a train
wreck for your body, it really is. And to be
on those medications and to be in that situation not easy.
So we're getting close with you.
Speaker 5 (49:06):
You're going to do a wrap up here absolutely to
just touch on that. Just food for thought. If you
go based upon being my only, I think everyone knows
Dwayne Johnson aka the Rock, if you based upon being
my only, he's more than the le obese. I think
it's pretty fair to say that it's not the case. Yeah,
that's not the case. It is always and will continue
(49:30):
to be a pleasure working with you, Russ. Our partnership
literally added quality years to my life and they're between us, RUSS.
But I do want to thank everyone for joining us today.
Continue to follow us, tune into one of our radio shows,
case A one on two point five, one on six
point five, the station that leads no listen behind some
(49:51):
cal We're everywhere. But at the end of the day,
our mission is to tackle obesey. We need more teammates
like Serious Subscribe. We need more members of the tribe
being Thank you to my teammate rou Sell, and thank
you to all of you. We hope that you have
another happy, healthy weekend. Tackle obesity and let's go do it.
(50:11):
Thanks again, We'll see you later.
Speaker 4 (50:23):
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Wellness Jocks your place to find it.
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Speaker 4 (00:35):
Welcome to Wellness Jocks, where Athletes meets Wellness Innovations, starring
Rich Walker and Russ Allen.
Speaker 5 (00:47):
Hey, listen up, this is Coach Walker. We have a
very special show for you, Udian today. So that you said,
I do want to bring on my teammate, because we
don't do guests around here. We do teammates, and this
is the ultimate teammate. This is the man who got
me started on this journey. I had the opportunity to
meet Russ when I was covering the Super Bowl in
(01:09):
Los Angeles. When we're gonna go very deep into that story, Russ,
how are you doing today, Richard?
Speaker 6 (01:14):
I'm doing great.
Speaker 5 (01:15):
So the first thing I want to do is just
share with everyone because you and I have we have
such a unique relationship. So I want to go back
to that moment where you and I met at the
convention center in Los Angeles. At the time, I'm well
over four hundred I don't even know how much I waited.
When I finally started losing weight and I went to
the doctor, I weighed in at four hundred and twenty
(01:37):
five pounds. I was bigger than that before that when
you and I met. So let's talk about that experience.
What do you call from our first meeting.
Speaker 6 (01:45):
I first of all, to give the audience kind of
an understanding, the Super Bowl has what they call Radio
Row or media Row, and what they do is say,
take a huge convention room and they fill it with
literally one hundred and fift you do two hundred media outlets,
each of which have something as simple as a table
and a mic, to where they have elaborate boose and
(02:08):
extensive like Fox and Serious and so on. In the
middle of all that, they have a green room where
members of the media can go up and get something
to eat and relax and cut it back because it's
intense being in that room, just being in the room.
Let alone, the constant interaction that you experience. So anyway,
(02:28):
I'm up there chilling and trying to get my where
do I go next? Thing going? And Richard sits near me,
and I just chat him up a bit and I
tell him what I'm doing, and he says, you know,
I'm getting married. I think I could do what you're
talking about. And I'm looking at.
Speaker 7 (02:47):
Hands full of chips and all this stuff in front
of him, and I'm going and he stands up and
Richard's six to six and I'm on a good day
five to six, and I'm thinking, oh yeah.
Speaker 6 (02:59):
So anyway, he got back in touch with me and said,
I'm serious, I'm going to do it. So I coached him,
We got him set up with a meal replacement program,
and the rest is history. We've become very close friends
as well as business partners. And Richard lost on a
meal replacement program over ninety pounds within about six months.
(03:20):
And we did it in many ways, but just getting
rid of the terrible habits that he had, and Richard,
you can elaborate on those.
Speaker 5 (03:29):
It was just a matter of, as I mentioned in
the preamble, making free agent acquisitions. And one of the
things that I've learned through this journey, and I want
to share with all of you guys, is that there
are alternate ways to live without having to make huge sacrifices.
As I mentioned before, I'm a pasta guy, I'm a
rice guy, I'm a sweet guy. So these are things
(03:52):
that I had to find a way to substitute. So
the players that I had working for me on my
roster prior to this buildness journey simply weren't getting a
job done, or they weren't getting a job done as
far as an obesity perspective, but they were not good
for me. So I had to cut those players. I
had to get rid of them, and I replaced them
with things such as monk fruit sweetener and non process substitutes.
(04:19):
So you have to do some homework, you have to
do some research. The information is out there, and once
you make these substitutes and it becomes a part of
your routine, then you see the sustainable results. And that's
what allowed me to stick to the plan, because, be honest,
everyone is tried. It failed so many times because they
(04:39):
try to put themselves in a box and they say,
I'm only gonna eat salad and chicken for three months,
and some people may be able to do that. But
the first time you can get a slice of pizza
or a candy bar or something else, you're gonna deviate
back to who you're working for. So you have to
instead of changing your playbook, you change the personel. That's
the mindset that.
Speaker 6 (04:59):
You have to Just to add to that, The Wall
Street Journal today ran an article about the addictive nature
of ultraprocessed foods and that it is literally to your
body as if you are taking a drug, and it
stimulates the brain in a very similar fashion to drugs,
(05:21):
which create an addictive response because it releases endorphins and dopamine,
and that feels so good. And remember Lays potato chips.
They used to go, bitch, you can't eat just one.
They don't do that anymore because they know that they
know you can't eat one. Yeah, and they know they're
selling you addictive foods. So, unfortunately, as Americans, our diet
(05:45):
now has gone across the world and everywhere they adopt
the Western diet. People get fat, people gain weight, people
lose control. I don't care if it's Asia, India, Africa,
it doesn't matter. If you start in corporate rating these
off processed foods in your diet. You're going to gain
weight and you're gonna lose control because you have this
(06:07):
addictive response to those foods. Richard used it. How much
soda did you use to drink a week?
Speaker 5 (06:13):
It was I used to drink three twelve packs per week.
So every Sunday, like clockwork, eight nine am or so,
I get up in the morning, I go to the
grocery store and I purchase three twelve packs, went for
the office, went for the house, went for the car.
Now that's not addic type behavior. I don't know what is.
(06:34):
Like I had to have soda in my vehicle. I
purchased a portable cooler that worked with my cigarette lighter
so I can keep my beverages cold when I'm driving.
Speaker 6 (06:45):
Just addict like behavior, Yeah, that is. It's a great
example though of and again just switching to diet soda
doesn't resolve it because there's there's an addictive nature of
the diet soda as well. Unfortunately, there is, as you say,
some learning and some habitual behaviors that you have to
(07:05):
change or nothing changes. So that's why we stress a
lifestyle weight loss because it's really that's what it's about
you have to begin to change your lifestyle and then
you have to inherit these things that you learn in
that chaining process. I went through a process where I
really tackled my obesity using a meal replacement program, which
(07:27):
is was really five about one hundred calorie meal supplements
and then what they call a lean and green which
is five to seven ounces of lean protein, a couple
of cups of vegetables, and a lot of water. The
single most important ingredient in a healthy lifestyle and one
(07:49):
that helps you retain your weight goals, because that's the
key I've having gone through the process to lose the weight.
I've really focused on is how do I mark and
I cheat and still not gain weight, and what are
the hacks I can use to not gain the weight back.
So now I'm about three years into this and hydration
(08:13):
is my biggest ally and I'm right now trying to
train myself to just drink water. I used to do
and I still do a little bit of ocean spray
their five calorie. It's really good, but it's really processed food.
And I've got a Burky water filter which is great.
You just put the water in it. Goes through these
limestone filters. You get incredibly good water and you never
(08:37):
buy a plastic bottle again. And so but now I'm
trying to get it to I just drink water, and
that is that's a different it's a different step where
you can just enjoy the water and do it. So
now it's this my latest thing. My wife Kay joined
me on the journey after she had actually retired and
(08:58):
I found out through her doctor that she had a
brain to so once that was removed, unfortunately it was
not cancrous, she looked into the mirror and she went,
I'm obese. And this woman just took it on, did
the same basic program and lost seventy pounds on that program.
And it is pretty much kept it all off, which
is you always get a little bounce once you hit
(09:20):
your low point. Typically you're going to bounce fort to
five pounds, which is acceptable. But what now, what I
do is I weigh myself at least every other day
because you're gonna cheat the things you like, right so
that but where you really lose is if you don't
keep yourself accountable at least every other day. And during
(09:42):
my weight loss, I actually weighed myself every day. And
not everybody says to do that, but for me, it
was a way to hold myself accountable every day. And
also it was like, man, I'm holding on I'm not
eating and I'm doing this thing and not whether you're
doing inner Man fasting or you're doing this kind of
meal replacement program, you will find that you're looking at
(10:03):
that clock, when is my next opportunity to eat? And
what am I going to enjoy? And because again the
thing about food is it is a drug. Even good
food right create an endorphin response. Now all the process
foods created an addictive response and feeling full. So one
of the best things about hydration is you can feel full.
(10:24):
And so Richard and I met just to circle back
at the super Bowl and he began to track and work.
And then as he I got to know him and
is his background and his abilities, I began to explore
how to work together. Now we own our own business
together and we've really but and about six months ago
Richard called me and said, Russ, I'm ready to get married.
(10:47):
I proposed to my wife. She's accepted, and so we're
putting together the wedding and I'd like to invite you
as a groomsman on my wedding and it was such
a as a golden moment and we really I have
really bonded together and really it's such a thrill to
wake up every day to help other people.
Speaker 5 (11:06):
That's one of the things that really helped propel me forward.
And when I reached a point where I got towards
the I say halfway point of achieving the initial goal,
because you don't ever want to say achieving the goal,
because you should always have something else to pursue. For sure.
My favorite, one of my favorite Tom Brady quotes is
that Ashton was his favorite super Bowl championship. He said
(11:27):
the next month, you should always have a goal to
propel you forwards. But as I got halfway through, I
was like, this is so great, Like it would be
so selfish in me to keep this to myself. So
I start and I noticed some people that I annoyed,
but I started telling everybody that would listen, Hey, gosh,
you gotta do this, you gotta do this. It became
a passion. And what developed from that is I've always
(11:53):
I always say I have one of the biggest miles
in the Western hemisphere, and it comes from being that
locker room guy. It comes from you in the HTEL,
it comes from being on the field and on bus
tours with teammates. I've always been one of the guys
that's been the voice, and that transferred with me when
I went into media, and so I'm able to use
the gift that I have with a platform to share
(12:15):
this information. So this is one of the things that
drives me is that I know that I'm not just
doing this for me. I'm helping others. I literally get
people that reach out to me that says, man, I've
been following you, or they call and ask a question.
I have some great friends that were inspired by me,
and I didn't even ask them or approached him. One
(12:36):
of them, and I'm able to speak his name with
Patrick Cragon my your friend. He used, the host of
lay Hits on ESPN nine. He said, VIVI here in Houston.
Patrick saw my journey and he saw when I got
to the seventy eighty ninety pound mark. He was like, dude,
you are just so inspiring. I just want you to
know I started my own journey and he lost sixty
pounds because he was inspired by me, and he was
(12:59):
able to drop his diabetes mans and he got his
ablee C right and he was able to get all
blood pressure mensine. So that's the kind of stuff that
fires me up, is hearing these wonderful testimonies from people
that you never know who you're gonna touch. So one
of the things that will help keep you going is
to share your story with others, share information with others,
(13:19):
ask people, ask questions, and most importantly, have an accountability partner,
having a coach or someone you don't lie.
Speaker 6 (13:28):
It's critical you can lie to yourself for years. Right,
that's really true. I feel like Andy Reid here, I
got a coaching trig going right.
Speaker 5 (13:39):
You know, the reason that a lot of people fail
is that they just they think they can do it themselves,
or in some cases, especially men, we're hard headed and
we don't like to reach out for assistance because we've
been traditioning that we got the warrior mindset. We can
do this all alone. No one has ever accomplished anything
great by themselves. Tiger Woods, Michael Jordan, Muhammad Alli, you
(14:04):
name it. They had a coach, They had someone that
developed them along the way, someone that coached them, someone
that kicked them in the rear end on those days
where they didn't want to do things, someone that pointed
out their flaws. Michael Jordan had a sixty something point
game and Phil Jackson after the game told them, oh, yeah,
that was nice. It's an ego stroke. Yeah, you had
(14:25):
a sixty some point game. You could have had seventy
point game had you made a couple of free throws
that you missed. So the same type of mindset goes
towards your wellness. You got to have someone that's that
voice in your ear to keep you going and this
is what keeps you on track, and when you also
provide that to others, it keeps the fuel going in you.
So this is just just feedback that we're sharing with
(14:48):
her winning.
Speaker 6 (14:48):
Well, you know, positive feedback where you are making results.
So think about when you begin to get control of
your way. Is people do reach They just speak up
and say good and that's reinforcing. But the real question
is do I feel good? And do is my body
making the changes that I need to protect my wellness.
(15:12):
Because one of our guys that I worked with is
Otis Anderson, and in his first challenge was just Dak
back in twenty fourteen, we sat down with a doctor
and she pointed out a major piece of his banker
has no longer worked because of his lifestyle, because of
his weight. Richard's working on different cities with me and
(15:33):
we're going to expand this out and hopefully within the
city of New York, I'll be able to reach a
greater audience as well. And we were able to get
some TV coverage on it, and we're going to expand
this whole notion because at the end of the day,
it doesn't matter if it's March or April or May
or June, it still applies. You need to learn how
(15:55):
to tackle obesity, and it's obesity. I remember the doctor
who looked at my chart and went, oh, you're obese,
and I went what that was? It was like he
could have was like cold water on my face or
on my old body, and that shortens your life. It
increases the possibility of heart disease. You're almost guaranteed to
(16:17):
get type two diabetes, which quadruples your heart disease risk.
So it's one of those things that you've got to
be aware of. So I got involved because one of
our leaders, Bartos, called me and said, Russ, you ran
this Wellness Challenge before, can you come do it now
for the NFL alumni, Absolutely, bart, So we did it
and then our first year we had eighteen guys and
(16:38):
sixteen up, no, fifteen of them lost thirty five plus pounds.
So that was a big hit and the alumni really
got behind it, and our sponsor, Novo got behind it,
and then we've expanded it so every year it got
more and more kind of inclusive and farther reaching. In
that first year when we an email to NFL alumni members,
(17:03):
one of our members of Dick Buckets, who is all
everything legendary. You run out of superlatives for Dick, but anyway,
he said, I want to do it, and so I
actually went out to California and met with him at
his home and I set up Dick and what to do,
trained him how to do it, and pretty much got
out of the way because he then went on and
(17:24):
at seventy nine years old, lost forty seven pounds and
it was amazing and he kept it off unfortunately until
he passed this last year. But Dick really set an
example for people and he inspired so many people and
he really benefited from it himself. So let's get our
(17:46):
guys well to now, let's inspire the world to tackle
obesity themselves and empower people to do it. So we're
partnering with a lot of different folks to do it.
Reach out and communicate and train and inspire peace people
and then support them in their journey, which is really crude.
Now we're going to really communicate obesity is a medical condition,
(18:09):
not a character fall, Richard. That's something people when they're
fighting obesity, it's you do tend to point it yourself
and think because you have to hold yourself accountable. The
question is how do you do it in such a
way that you put the problem over here? And then
just a coach, Okay, who do I put in to
(18:29):
beat that? And I love the way you're able to
create these analogies of life and what we're doing around
football because it really makes it makes it easy and
it takes the pressure off, and it's very happy about that.
Speaker 5 (18:44):
Absolutely, we're going to take a real quick commercial break.
We're going to continue this conversation because there's a lot
that we have to talk about. This is Richie Walker.
I am here with my teammate. It's great Russ Allen.
We'll be back in just a few minutes.
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Wellness Jocks your place to find it all.
Speaker 4 (24:04):
Welcome to Wellness Jocks, where Athletes meets wellness innovations, starring
Rich Walker and Russ Allen.
Speaker 5 (24:17):
And we are back and again. I want to say
it one more time. Obesity is a medical condition. It
is not a character flaw. It's important that everyone really
understands that, and it's something that I had to learn
to understand as well as I went through my journey
(24:38):
because I thought that and I'm just I'm no different
than anyone else. The common misconception about obesity is that
it's a lazy person's disease. But I had to take
a step back and think, if it's a lazy person's disease,
why does it impact some of the athletes, Because when
(25:00):
you think about athletes, that's the exact opposite of lazy.
You guys have any idea of what type of a
commitment it takes to be a professional athlete at any level.
We're talking years on years with hours of constant workouts,
recovery strategy. Lazy an athlete goes together like oil and water.
(25:25):
It does. That's that's definitely not what you're describing. Even
the guys on the practice squad, the guys like myself
who never even had a cup of coffee on the
field in the NFL, you even get looked at by
the NFL team. So to me, that's the one thing that,
in my opinion, totally kills the misconception of obesity being
(25:47):
a lazy man's disease. And so I want to start
off by digging into that. Russ and I want to
talk about what are some of the facts versus fans
as it pertains to obc.
Speaker 6 (25:58):
Have a whole vidy we call the seven habits that
tackle obesity. But at the end of the day, there
it comes down to habitual behavior and when what you
do again and again is going to be resulting in
what you put your bank, your wellness bank. So if
you're doing things like drinking three twelve ounce no three packs,
(26:21):
twelve packs of twelve ounces of soda a week on
top of your pizza and everything else you're doing, that
is habitual behavior. It's what you're put in the bank.
And that guess what, That's what causes the body then
to respond to that flip side. If you hydrate properly,
you get the activity you need, you get you take
(26:44):
very careful food choices. All of that again is money
in the bank. How do I do it and not
lose my stride that? And that's where learning about things
like hydration. The thing is if you eat something sugar,
if you hydrate well after that, the body will pass that.
(27:05):
If you let it sleep with you the body stores
your fat at night, especially at night. Interesting, the body
has three sources of energy carbhydrates, fats, protein. Okay, its
first choice is carbohydrate. The body will store up to
(27:26):
four days of carbohydrates in your body, and it'll store
for every ounce of carbohydrate, it'll store four ounces of water.
That's why when you work out, what happens, You sweat,
You release all this sweat because you're using all those carbohydrates,
which then release that water that it's holding onto. And
the body needs it, of course to move out all
(27:46):
of the waste product that is generated from you using
that energy. Now, okay, So when I go a diet,
what happens? Okay, there's many different kinds of ways, but
at the end of the day, for us to lose weight,
you need to create a caloric deficit of some way.
You can intermitt fast. You can do a Keto like
(28:09):
approach where you eliminate carbs. Because what happens when I
do keto. Okay, the first three days you're using up
the carbs you've stored, but then you go into what's
called ketosis. Then the body switches over to fat being
the source of energy versus carbohydrates. Now, interesting thing about fat,
(28:31):
and this is called the thermogenic effect of food. That's
a big word, but it really means the body is
really efficient in some ways. Now, if you're going to
take carbohydrates and use them as your primary source of energy,
what happens Your body uses about ten percent of that
food to burn those carbohydrates. Okay. Meanwhile, if you eat fat, right,
(28:59):
the body uses one to three percent of that calories
in the fat to metabolize the fact. That's why you
can smell fat body. Now, if you combine a high
carbrid ate meal with a bunch of fat, body goes,
thanks for the carbs. I'm just storing that fat because
I'll need it later. Because human beings grew up as
(29:23):
a specie in an environment where one day we got
a lot to eat, and then the next day nothing
was around eat, and then the next day with some stuff,
but next day nothing again. So the body was trained
and is trained to very carefully hold on to what
it needs to sustain itself during those periods. So when
we go into a weight loss program where we want
(29:44):
to really get somewhere, ultimately we have to reach a
point where our body is using the stores are fat
that it has there, and again you can use it.
There's a lot of different ways to do it, but
at the end of the day, you're doing the same thing.
You've got to get a hold of that fat and
use it instead of the carbohydrates that the body really
(30:05):
does like to use.
Speaker 5 (30:08):
Absolutely one of the things that people ask all the time,
and as I mentioned, I've tried to feel so many times,
there's so many different ways to approach this. The beautiful
thing and also, I guess you could say that the
complicated thing about is that there are so many different
ways to tackle obesity. So I wanted to talk to
(30:29):
you about some of the different methods to tackle obesity
because it's not it's not a one size fits all approach.
There are meal replacements, which I did. There are some
people who just go to a low fat diet. There's
some people who need medical options. There are a number
of different ways to approach this. So I want to
talk to you about what are some of the different
(30:51):
ways that people can approach their weight loss and when
at what point do they should they consider switching to
a different option if it's not working.
Speaker 6 (30:58):
Interesting, like when you are in a program whatever, and
let's just use a meal replacement program to start. What
is a meal replacement program. That's where you set a
caloric threshold that you're going to stay under each day, right,
and then you space out the food during the day
so that you can get through the day and not
go above that coloric threshold and still stay sane. It's
(31:22):
not fasting. And if you do it right, you're timing
those meal replacements in such a way as that the
body is able to use them and get you to
the next time that you can eat. And so that's
a very it's a very effective way and a lot
of doctors use that with their patients. Now, what happens
(31:44):
now is you have these GLP one or semi blue
tide medications that people can use, and you can use that,
but if you start losing weight and you don't increase
your activity level, you will plateau. So what happens People
reach a point where they go, I'm not getting anywhere.
(32:06):
I'm the one I'm supposed to be doing. Yeah, but
you haven't increased your activity. So one of our experts,
and she's really an amazing person, doctor Holly Lofton. She
has the patience that she works with, She has them
increase as they lose weight, their activity because the body
(32:26):
becomes more efficient, you have more muscle, you have less fat,
you're able to but all of a sudden it becomes
more efficient, so you'll hit a flat Now you've got
to ramp the activity. So one of the things Richard is, Okay,
if I'm hit a plateau, am I going to increase
my activity level to then get spark some continued weight loss.
(32:49):
Otherwise you need to consider other methods because at the
end of the day, not everybody can do the workouts.
Not everybody is motivated that way. I did the numbers.
About fifteen to twenty percent of Americans have a gym membership,
but about five percent of Americans use that. Okay, So
it's you cannot buy wellness. You have to invest in
(33:13):
or you can get it. And it is an investment
and it isn't just necessarily money because a really healthy
diet it's not always so easy because in the inner
city I'll give an good example where stores are easy
to get to, they fill those stores with sugary items, okay,
and the stuff that is really healthy is pretty expensive.
(33:35):
So one of the things that I think needs to
happen is we need to encourage actually the EBT cards, right,
I'm advocating that we for people who are buying vegetables
from a local grosser, a local farmer, or meat or fruit,
their dollar doubles because then the local farmer gets paid
(33:59):
twice as much the local grower, and meanwhile, I'm getting
a great deal for my dollar. Now, people love a
great deal for their dollar. I was a student at
UC Berkeley, and this is one hundred years ago, in
nineteen seventy and I went on my spiritual quest and
I started a food bank in East Oapland, which I
(34:20):
did for seven years. And I ran that program for
seven years and it was so great. It was such
an awesome experience. We gave away millions of pounds of
food and it was always free when I was doing it.
So when I left, the fellow who took over from me, Jeff,
he said, we got to support this. So we're going
to charge ten cents a pound, no more, but ten
(34:41):
cents a pound.
Speaker 11 (34:42):
Now.
Speaker 6 (34:42):
When I ran it, the way you got food was
you volunteered. But not everybody was willing to do that
and spend the time. But people knew a good bargain.
So I can get good healthy food for ten cents
a pound, I'm going to get it. So in the
same way, if we can use program that are already
in place, and this is a little bit off the target,
(35:03):
but anyway I want to get on the record. We
can do something like this where your EBT card has
twice the value if you're buying from a local farmer
or grower. And then if you do it in the supermarket,
the supermarkets aren't going to really like it. But the
reality is it's going to be a limited amount of
competition that the local guys are able to really create.
(35:25):
But the power of the dollar is the power of
the I always call money like gravity. You just can't
escape it. And if I can get twice as much
for what I'm spending, and the reality is, locally grown
food isn't always the least expensive because it's hard to
do it and when you don't have big farms and
all the ability to scale. So it's one of the
(35:47):
things that I'd love to see and be part of.
The other is people are now waking up to. I
can't believe how much people are waking up to the
whole thing about ultra processed foods. Okay, now whenever that,
whenever you go into this whole waitless wellness journey, like yeah,
(36:07):
wellness lifestyle. They tell you shop the edges of the
grocery store because that's where all the fruits and vegetables are,
That's where the meats are and the dairy. And then
stay out of the middle, where is where all the
highly processed foods are. Not always that way because they
put the bakeries there, they put these gross Yeah, they'll
trip you up. So just like you said, so my
(36:28):
wife and I shop together, and it's not always the
moment of perfect harmony, right because we're holding each other
accountable for what we're buying. So one of the things
that people can do is shop with their accountability coach.
That way, what's coming to the house is what should
be coming in the house. And then and then you
(36:50):
can support each other, encourage each other, and and inspire
each other.
Speaker 5 (36:54):
You've told them there for my next question, because no,
one of the things that is a huge inhibitor is
when you have distractions within the household if you're on
a wellness journey. Now I'm not saying that everyone in
the house has to be on a meal plan, but
(37:14):
you can't be introduced to things that are unhealthy when
you're trying to stay focused on a wellness journey, and
it's a very difficult conversation to have with your loved ones.
One of the things that we have as a habit
in this country is that we celebrate with food. Think
about all of the occasions weddings, birthdays, graduations, holidays, family visits.
(37:39):
We do what we eat and make the meals right.
Speaker 6 (37:43):
Which alcohol you can in migration, it's up to you.
But alcohol is full of one thing, carbohydrates. So now
you drink, you drink it your nice wine or whatever,
and then you're challenge down on some food that has
got a lot high fat. Those two to go together,
so the body is saying, oh, thanks for all the
(38:04):
carbon eros, which is what the alcohol is made of,
and the potatoes. But then let's put some gravy on it.
All that stuff, so you self sabotage. So one of
the things you can learn how to do is you
can portion control, because this is the thing. Actually Kevin
belluted to it on his little segment the Food He
State Fit Kevin Valley. He said, you can have an
oreo or something like that. You're not going to throw
(38:26):
yourself off if it's one oreo. It's one thing if
it's oreos. And that's the thing is that if you
have the ability to eat one and one and done,
and that's one thing. But most people one or that
is not get it. And having their spouse or the
other people in the house support them is And it's
(38:47):
hard to it's hard to say, guys, I'm dealing with
this you I need your support, whether they're challenging down
on whatever they're chowing down on, right. And so it's
one of these things where you all have to get
aware of it. It isn't just the individual who's dealing
with it. And so the other thing is what Richard
is people express love with food.
Speaker 14 (39:10):
Giving someone food. Oh, I cook this for you. It's
so beautiful, and I know it's your favorite dish. And
what do you say, No, it's not in my diet.
You can't say that she's done it or he's done
or whatever. And all of a sudden, you don't want
to reject their love, because that's a love offering. The
challenge again, is for education, and that's where what we're doing.
(39:31):
The Huddle is all about educating the public about techniques
and really habitual behavior. And Richard, you just pointed out
one huge one when yours partner is expressing their love
through food that is not healthy, that is self defeating,
and it's a form of sabotage because you've got this
(39:53):
horrible decision do I reject the offering and their love
or do I simply eat it?
Speaker 6 (40:00):
And then I've lost three days my progress. Here, I
tried for many years a keto diet, very unsuccessful. Here
are a biglio diet for me because I would get
enormous cravings. The one thing I would say is that
I've learned that when you eat protein, back to the
thermogenic effect of food, right, protein, When you eat protein, okay,
(40:25):
thirty percent of the energy in the foods you're eating
is used up in eating that protein. So now that's interesting.
So if I use a small amount of protein, it's
even a lesser amount of calories than what I eat
because fundamentally the body doesn't want to eat protein. Your
(40:46):
muscles are made out of protein. It's like the last
food source your body wants to go through. So when
you go through a starvation process, the first three to
four days, you're going through all the carbs. You're done,
then you go into your fat. Then your body flips
into a keytoteesis and it uses fat men. Meanwhile, at
the end of that road is your body starts eating
(41:07):
its muscle. And so the thing you need to realize
is that if I carefully use protein in my diet,
doesn't have to be meat, but it can be. And
I'm a meat eater. I do have a problem with it.
You can, actually it's a good sheet if you will.
You can have a little more because it's protein and
you have to eat it. But if you combine fats
with it, a lot of carbohydrates of it so great.
(41:29):
I got a nice piece of little piece of steak here,
But if I put my potatoes and my gravy on it,
a little piece of steak didn't even matter. I eat steam,
vegetables and I have my miracle noodles and a little
sauce on it. Whatever. So that's the kind of learning
you have to do to be able to trick the
(41:50):
body and keep the body. You train to maintain, and
that's a big part of what we really try to
offer people is training and maintain because the hundred diferent
ways to lose weight all of them have their good
sides and bad sides. Now with these new medications, you
people losing weight that literally struggled for their entire lives.
(42:13):
We're able to. But it's not all roses and pgs.
But there are a lot of people don't feel well
when they're on it, or have trouble going to the
bathroom or this sort of thing. But those drugs treat
the brain. They treat the brain process along with the
digestion process and the way your body maces food. So
it's a multi prong attack. You can do the same
(42:34):
thing if you build an offense with all the right ingredients.
So as you go through a wellness program that allows
you to lose weight, you want to establish a team
that is part of your living a bitual behavior going forward.
Speaker 5 (42:52):
Absolutely, and this is one of the things that Coach
Wheeler pointed out guys that tuned into the show what
she was on here. She and her husband and they
had the bypas surgery. But in addition to that, it's
more than just a surgery because people failed with the
bypass surgery, So you have to change the way that
you eat in order for it to be successful. So
(43:12):
that was a journey. She talked about the fact that
when she started her journey first and Quenton was bought in,
so she's trying to eat healthy, She's eating salad, and
he's coming in with burgers and fries and hey, here,
try something this, and so that was a battle. Me personally,
I experienced some of somewhat of a battle put my
wife on glass here. And it's not as though she
(43:33):
was being benefitive. It's that sometimes you forget about your
loved one's journey. And she likes to go out. She
likes to to she's new to the city. She moved
here to be with me in Houston, and so she's
trying to get her feet under her as a Houstonian
and try to get out and do things. And I'm
trying to avoid going out as much because I know
when I go out, I eat, So I'm being a
(43:55):
homebody and she's being trying to get out born. So
there was a bit of that back and forth. I
having to say, not only has she brought in, she's
lost fifty pounds as well or her journey. So this
is what it's like when you have that teamwork approach
where there have been days where I was like you
know what, I'm gonna go to get me a burgers.
(44:16):
I know you're not, and there's been days that I've
held her accountable. So having that support system, especially within
the house critical and it's an uncomfortable conversation, but it
needs to be had because at the end of the day,
when you understand why, it motivates you to get through
those tough times, in those rough times and ultimately I
want to do this because I want to be here
(44:37):
longer for her and vice versa. Yea, So please, by
all means, definitely had a conversations with your partner. Deputize
your partner to be your accountability coach, because that's going
to be critical if for you to be successful in
your journey.
Speaker 6 (44:53):
It's a delicate balance in a relationship. It's not easily accomplished,
but it's critical. It really is critical because otherwise you're
constantly faced with choices that are overwhelming and you don't
want to put it on the other person that you're
the reason I'm not succeeding in this. But at the
same time, if they do help you, you're the wind
(45:14):
beneath my wings. You're making it happen. And in my case,
Kay watched me lose my weight. It wasn't until she
had this aha moment after she had her brain search
and then she went looked at the mirror and went,
I'm abe's duh. But I could never say to her, darling,
(45:37):
what happened? Right? It was it because even after and
I watched this one Megan Kelly show and she had
a young woman had lost two hundred and thirty five
pounds on a meal replacement program, and her mother saw
her lose all that weight. Her mother was clearly needed
to address the issue herself. It didn't dawn on her
(45:58):
till her daughter lost all of that way that was
something she should do. And it was like so part
of it is when you're with somebody all the time,
it doesn't hit you strike you. When you see somebody
Richard who knew you when you were a four hundred
and twenty five plus pounds, now they go, what happened?
(46:20):
It disappeared man. But and again you your spirit is
so much brighter. That's the thing about getting control in
this area of your life. You're more optimistic in your
mindset because now this demon that's been tracking you for
all these years. I every New Year's always read wrote
I'm gonna be one hundred and eighty pounds and this
(46:41):
and it's never got control until I actually I had
a doctor reach out to me over LinkedIn and said, hey,
you want to try this, dude, you own a wellness company,
You've better and get her to the control of this.
So he coached me. It worked and it was simple,
but it was a challenge. And again during the period
(47:01):
Kay wasn't on it. I went through my whole weight
loss program and then it was so everybody has to
get the tumor in their brain out, if you know
what I'm saying. So you can't do that to somebody
you consider a great example, and they can actually give
to support you. But at the end of the day,
everybody has to have their own time to what they
reconcile with it, and they do it. Richard, in that
(47:22):
green room, you made up your mind, but you made
up your mind because you really love winning. I'm sorry,
you love her, your wife, and it was a motivator
for you to set that goal to be able to achieve.
And you've done it. And now this is an actually
part of everything you're doing, which is so exciting.
Speaker 5 (47:41):
To use another football now g one of the things
that you know. As fans, we are all in tune
with stats, and I think the same is true with wellness,
but unfortunately we don't have enough detail as it pertains
to stats. The one stat that everybody focuses on is
the W word. Wait yeah, but there are other measurables
(48:03):
that are key key indicators as it pertains to your willness,
we'll talk to you.
Speaker 6 (48:08):
Much more important is your percent body fat, because if
you're muscular, you will quote a quote be obese on
the BMI scale, and you're not. And there are people
that are skinny fat, which means they're actually skinny, but
they actually have a lot of fat, which is wait
a minute, what's that? But that's the reality. So percent
(48:28):
we like to use percent body fat. If you're going
to focus on a single kpi, Now the reality is
you've got blood pressure, you got all these other lipid
levels and also on that can be part of the
things you measure, and particularly a one C People don't
realize that they can cure type two diabetes by getting
control of their weight. Cure it. Never have to deal
(48:49):
with your friend then you mentioned cured it, he got
rid of it, and that is diabetes is a train
wreck for your body, it really is. And to be
on those medications and to be in that situation not easy.
So we're getting close with you.
Speaker 5 (49:06):
You're going to do a wrap up here absolutely to
just touch on that. Just food for thought. If you
go based upon being my only, I think everyone knows
Dwayne Johnson aka the Rock, if you based upon being
my only, he's more than the le obese. I think
it's pretty fair to say that it's not the case. Yeah,
that's not the case. It is always and will continue
(49:30):
to be a pleasure working with you, Russ. Our partnership
literally added quality years to my life and they're between us, RUSS.
But I do want to thank everyone for joining us today.
Continue to follow us, tune into one of our radio shows,
case A one on two point five, one on six
point five, the station that leads no listen behind some
(49:51):
cal We're everywhere. But at the end of the day,
our mission is to tackle obesey. We need more teammates
like Serious Subscribe. We need more members of the tribe
being Thank you to my teammate rou Sell, and thank
you to all of you. We hope that you have
another happy, healthy weekend. Tackle obesity and let's go do it.
(50:11):
Thanks again, We'll see you later.
Speaker 4 (50:23):
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Speaker 3 (54:32):
All, your voice, your opinions, heard round the world at www.
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For over a century, Amradio has evolved to meet the
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Tune into the Faran Dozier Show usually marks place in
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One thing all great athletes have in common is there
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