Your Real Weight-Loss Roadmap: Habits, Hormones & GLP-1 Truth | Younger By The Minute Ep. 8

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Hey. Hello and welcome to

another episode of Younger by the minute.

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I'm one of your host, Jamie Spicer.

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And I'm always here with my other lovely

host, Jennifer Spicer.

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And welcome to the show.

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And this show helps you live, younger,

stronger and more intentional

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with every choice that you make.

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And today's episode is going to hit home

for a lot of people,

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especially people that I've coached

because they've heard me say this time

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and time again, what we're going to talk

about how to end the cycle of yoyo

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dieting once and for all, and how to build

what I call a bulletproof wellness plan.

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Yeah.

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And I think it's important to, you know,

when we were thinking about what we

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wanted to talk about today,

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people don't

realize how fast the holidays are coming.

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And I think that's one of the biggest

things that can derail people, because

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what we do, how we eat, the way

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that we eat, the foods

that we eat, it's very emotional.

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And then going into the holidays,

there's like this nostalgia,

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like you get to have foods

that you haven't had and all that stuff.

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So we really wanted to talk about this

before that happens

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so people can stay on track better.

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But do you feel that

you can honestly do you?

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I know you've had success

and it's with a mindset shift.

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And I also know

GLP ones have helped with food noise.

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But how possible is it

for you to feel like that

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people can actually overcome yoyo dieting

if they don't do the work internally?

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Well, it all starts with emotion.

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Okay?

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You know, because the truth is,

most people don't struggle

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with how to get healthy

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because there's such an abundant amount

of information on the internet.

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They struggle with staying healthy.

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And that comes with the mindset shift.

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You know, that's why you see Keto

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Paleo Plant-Based

fasting all cycle through.

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You know, you'll see

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keto is hot for a while, and then it kind

of dissipates out and gets replaced with

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with intermittent fasting

or the individual starts keto,

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and then they end up

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going into intermittent fasting because

they're just jumping from plan to plan

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because one, is not working

as fast as they thought it would.

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So they just kind of jump.

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But the emotional attachment

is that they get started, I should say,

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is because they had something emotional

to get them going.

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You know, something like you're getting

prepared for a wedding.

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They're getting prepared for a vacation.

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They finally hit a low enough point

to where they're just sick

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and tired

of being the way that they are feeling,

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the way they are looking,

the way they are.

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That's the emotional part to it.

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But then when life continues to happen

over and over, that's

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where they lose the steam

because they didn't change their mindset

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and how they look at food and why they're

eating the food that they're eating.

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Yeah.

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And I can break down like I've it's even

from my personal perspective,

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like you get bored

from what you're eating.

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And that's where I kind of like

I have noticed lately, like you and I,

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we kind of rotate all the different stuff

like, well, we'll fast

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if we feel like we need to fast.

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Well, if it's calling for us

to not have carbohydrates,

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one day we'll do more ketogenic.

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Or, you know, if we've been eating,

we can do more carnivore.

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We can do everything.

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And I do believe that balance is key.

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Like I we just had I had a conversation

with somebody who's been carnivore

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for a while,

and he now has issues with his bio

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being able like his gallbladder,

being able to digest all the fats.

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So I do think like anything in

excess can be a bad thing.

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And I think that's where

maybe it is the abundance of information

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or it's also not having

your family members on board.

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You know, there's

so many things that can derail somebody.

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So I like that

we're going into this bulletproof way.

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Right.

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You brought up on a really important part

because just like when I prep people

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for shows or in that I always ask, what,

where's your spouse at?

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Or significant partner

back in this journey?

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Because that will derail it,

because it's just like a smoker

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who's trying to quit smoking.

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If you come home honest person, just

smoking your gun, it's going to break you.

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You know, it's going to it's

got it's going

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to was going to end up having with that.

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But if we start dating

and I bring you home carrot cake every.

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Need from host stress. Right. And exactly.

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It just kind of wrecked everything.

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But you know the biggest thing is if

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like I said, people had the motivation

to kind of get going,

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it's what's going to keep them

going is the biggest thing.

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And that has to deal with is

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you got to change your outlook

and you got to start

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looking at what your triggers are.

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And I would say the answer,

what you on what you had said

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about how we incorporate or at least

I will change us based on what's going on.

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Like, you know, we had our 11 year

anniversary party coming up,

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and I know

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you wanted to wear a particular dress,

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but I also knew that

it was a very high stress week.

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So I kept the cork intake up.

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So by by bringing calories downward

a more stressed your body.

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So I continue to fed you up.

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But I bought your carbs down

because I know

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that you're already going to be dumping

enough insulin from stress from adrenals.

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So I limited that down by balancing it out

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with more fats and protein

and brought the carbs down temporarily.

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Now that we're through the party,

we're bringing it back up.

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But that's the thing is, is, you know,

it's taken a long time to do that.

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And with the help of a GLP

and more importantly,

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the help with the CGM

help is kind of really unlock that stuff.

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But you got to remember is

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we eat to perform, we eat for our health

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because we teach it and preach it,

and it is what our company is all about.

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And we're walking example of what we want

other people to be.

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And so we promote ourselves through it.

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But also,

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we know what it's like

to be on the other side.

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Yeah.

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You know, you see panels, blood panels

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all the time of what it looks like

when people are not healthy.

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I see I get them when they are unhealthy

and their body fat

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is excessively high, or they're

almost pre-diabetic and stuff like that.

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So we see the outcome

of making poor decisions on a daily basis.

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So that is a real big emotional. Why?

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Because we know that

the opposite of what we're not doing.

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Yeah, I know it's actually funny

that you bring that up

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because I was thinking about it

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when I was walking Kiki this morning,

and I remember being a child

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and not being as motivated,

like I didn't feel good.

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And my mom has even brought it up.

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She's like,

you see, you're so much more motivated.

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And now granted,

some of that might be a teenager,

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but it's also

because I wasn't eating well.

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I wasn't eating well for my body

hormonally.

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I was off, I was even talking about it

before we left to come record this.

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Like my staples were hot dogs

and chicken nuggets

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and all these things that I know

just really derailed me.

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And now that I do feel good,

I can perform.

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But I will say

I'm very blessed that you cook our food,

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and then we have somebody

that prepares our meals,

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because you have to be realistic

with what you can do

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with the amount of time and budget

that you have and I can tell you,

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if we're not prepared,

we're not as good as if we are prepared.

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And I think that's another thing.

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Like you have to dedicate time

and you have to prepare for it.

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Yeah.

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And then you know, and you're 100% right.

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Being prepared is critical.

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I mean, think of any point in your life

where you're not prepared.

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What is that part of your life look like?

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But you know,

the big side, too, is even being prepared.

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If you don't have that mindset,

mindset shift,

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then when you go on vacation

or an unexpected thing

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pops up or something like that,

it completely derails you.

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And how long do you stay derailed

is the thing, because for a lot of people,

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that is enough motivation for them to stop

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because you're like, oh, I've been off

for two days, you know, what's the point?

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And then the motion kicks in

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and then they're back

to making the same excuse

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they were before, beforehand

to after you have a strong enough y

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and you change your mindset

on why you were doing it,

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that is the motivation

to get you back on plan quicker.

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You know, to be 24 hours, go be 48 hours,

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but it's going to be a lot faster

and keeps you going on it.

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A good example of that is just saying,

you know, I want to look and feel better

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and it's like, of course

we all want to look and feel better.

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But what if you said,

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I want to look and feel better

because my body composition

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is killing my confidence or work?

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It's killing my confidence

with my partner in the bedroom.

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It's killing my confidence

because I can see my kids

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picking up the same poor habits

that I have.

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It's killing me.

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My confidence in the fact,

because my doctor told me

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I'm pretty much pre-diabetic

and now I'm down the path.

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Where would my parents are?

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And I don't want to go down that pathway.

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So that has a lot more

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pain behind it than just saying,

I want to look and feel better.

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So if you go into it,

that's to our listeners.

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You're going to go into your wife and

you really need to go deep into your why.

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You can't just go surface

level on your why.

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You got to go down to the you know,

we've I've said it many times before,

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if your why doesn't make you cry

then you haven't hit your why.

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No. And I think that's the biggest thing.

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I also feel like people just are surface

level like even with us.

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Like we'll be prepared

and I won't eat or I'll get behind.

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And then all of a sudden I'm

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not able to think because I now know what

it likes to truly be fueled up.

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And so I'll feel my blood sugar drop

or I'll feel something,

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and then I'm not able to perform.

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And then it does affect everything.

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And so I think that people

once you start to feel good,

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it's actually almost frustrating

because now when we do derail

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you feel it, you know,

and it's like it actually helps me

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not wanted to stay derailed

because now I feel so poor.

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Right.

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And so I think that getting in touch

with yourself,

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with your blind spots, with your triggers,

and then what is truly driving you

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and what is the outcome that you want

is huge.

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Truth be told, when I first started

working with you, it was vanity.

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And then it had to get deeper than that.

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And it's like you have to peel back

the layers of the onion to figure out

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what is really driving you,

because fat is also

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our adipose

tissue is also a protective mechanism,

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like people

sometimes that gain weight have been, you

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know, had had some really horrible

things happen to them.

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So they do that.

So they're not attractive.

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And sometimes people will it.

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It's very much emotional

what we put in our mouth and how we eat

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and how we live.

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It's it's all based on

what's going on deeper.

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Right?

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And unfortunately, we're all like this

at some point some people will break it,

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break the code or crack the code,

whatever you want to say.

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I even want to put it.

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But for a

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lot of people, the pain of staying

the same is far less

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than the pain of changing and maybe not

getting to where they want to be at.

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So that's why

they stay exactly where they're at,

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because they're in a comfortable spot

where they know this is it, versus

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going through the process

of having to make the changes,

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you know, sacrificing the time of the gym,

doing, doing all the things

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are doing, eating clean, doing that stuff,

getting more vanilla with their plan.

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And then realizing that it's not moving

as fast as they want.

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And again, remember the the whole journey.

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It's not a sprint, it's a marathon.

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But people are always trying

to sprint to the next level.

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And when they don't get there,

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then they kind of throw

their hands up in the air and go, yeah,

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I knew it wouldn't work.

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But that goes back to what

I originally said with why they're jumping

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from different fad diets

over and over and over,

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because they're not giving that plan

enough time.

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A good example is,

you know, there's different forms of keto.

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There are cyclical keto,

which is usually your, ketogenic diet

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Monday through Saturday,

and then you'll carb load on Sunday,

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and then you will kind of feel

kind of sick Monday and Tuesday,

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and you just kind of repeat this process.

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So sort of just a cyclical deal.

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Then you have a carb time keto,

which means you just put carbs cards

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specifically around your workouts,

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especially the warrant high Intensity

style workouts.

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Right?

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Or, if you truly go in, go at it

and not the Atkins style where you're

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eating cheese and a high saturated fat,

but you're eating more of a healthy fat.

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But in truly the going to full ketosis,

you need to.

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Beyond that,

no carbs for a minimum of six months,

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because then your body will truly have

adapted over to using ketosis as a state,

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and the majority of people will not go

that long on a on a no carb diet.

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Well, that's where they fail.

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And I think you hit something earlier too

in regards to labs.

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Like that's why we've added labs

and we do things

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much differently,

whether it's like a CGM or a lab panel,

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whether it be Serum Labs

or other diagnostic testing,

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like even food sensitivities,

or if they have Sibo or CFO,

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because a lot of times

if something isn't working,

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there's something bigger going on, and not

everybody's meant to be on these plans.

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And then for women especially, you know,

you're not

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you have to be very careful

once you get to lean.

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I know that first hand.

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You know, my body completely shut down

hormonally.

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It's you have to be careful.

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And women especially I think, think

to constantly be in a caloric deficit.

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And I think that's really hard. Yes.

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You have to be in a of salt water.

Calorie diet.

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Or like in over cardio and all that stuff.

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And it's still hard.

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Like, you have to remind me even now,

today, it's like drilled into our heads.

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But I think, you know, that's

where working with somebody that,

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you know, understand

that it is a marathon, not a race.

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And for whatever reason, it is

Murphy's Law.

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It does take a lot less time to put

the weight on than to take the weight off.

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I don't know why it's that way,

but it is that way for.

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The money and so on. The money. Yeah.

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Or for people that are more active,

more for leaner,

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it's harder for them to put muscle on,

but it easier for them to lose it.

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It's just the way they are. Right.

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So knowing your body type,

knowing your physiology, knowing

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what might be a hindrance to you or

might help you, and then using the tools

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like we are fans of the GLP ones,

as long as they're used the right way.

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We're also fans of doing a complete

microbiome reset if they have Sibo or CFO,

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and there's something else

that's not working,

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or if they're post-menopausal

to being a cycling female,

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that's a very different meal plan

that they need to be on.

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And then what's the output?

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I don't think a lot of people match

their nutrition to what they're doing now.

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I just actually had that conversation

on the floor today with a new client.

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She did one, so I just tried, came over

and tried a session with us.

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She's working with Hannah.

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She works out at Orange Theory.

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She's premenopausal.

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And so we kind of went into it

and I'm like, oh,

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I'm going to assume that, you know,

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Hannah probably already has you on

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probably a lower carbon, moderate

carb diet because you're premenopausal

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and we're trying to control insulin,

everything.

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She's like, yeah.

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And I think

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and you're doing Orange Theory,

which is more of a high intensity workout.

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I said, so you're literally right.

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They're all training the diet right as it.

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Then the majority of people

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that we get Ahold of already

under eating with the get with.

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So, you know, then you got to take a look

at the pathway of energy

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because you have ATP, glycogen

and then oxygen as it.

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And those style work, you're using

more oxygen than you are anything else

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because they they promote the heart rate.

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You know,

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that's everybody's overachieving

because you want to have a high heart rate

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because it shows on a burn,

a thousand calories.

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But the reality is, is you're really

not burning a thousand calories of

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: 00:14:21

fat glycogen out of the bloodstream

because

311

: 00:14:24

you're more in a oxidative state

than you are in a glucose state.

312

: 00:14:27

And where you want to burn fat,

you want to be more on that ATP

313

: 00:14:29

and glucose stage.

314

: 00:14:30

So again, like you said, here

we have a premenopausal female

315

: 00:14:33

that's going to struggle

with losing weight because of the fact of,

316

: 00:14:37

her hormones and insulin.

317

: 00:14:40

She's out training the diet

because you're doing the wrong type

318

: 00:14:43

of training with it for where she's at.

319

: 00:14:46

Doesn't mean once

320

: 00:14:46

we get her hormones locked and everything,

we can't go to that level right now.

321

: 00:14:50

It's that.

322

: 00:14:51

But she's completely in her mind

and struggling and ready to quit because

323

: 00:14:55

she can't focus on the fact of like,

this is like I was telling her, like,

324

: 00:14:59

you got to be

325

: 00:15:00

you got to give yourself some compassion

right now because you want through.

326

: 00:15:03

I think it was a surgery,

327

: 00:15:05

and now you're dealing with hormones

and we're restoring gut health.

328

: 00:15:08

Like,

you got to give yourself some compassion

329

: 00:15:10

and let your body go through

what it needs to go through right now.

330

: 00:15:12

And it will fix itself.

331

: 00:15:14

But if you're just solely beating

yourself up and the mindset is wrong

332

: 00:15:18

and only focused on the scale,

333

: 00:15:20

you know that's where people quit

and just go, you know what?

334

: 00:15:23

It's a lot easier to remain the same.

335

: 00:15:26

Eat like a trash panda,

which is going to end up

336

: 00:15:28

caused more harm than good down the road,

but it's a more comfortable state

337

: 00:15:32

for them.

338

: 00:15:32

Well, also,

I feel like they just get frustrated

339

: 00:15:35

and then because they've been in such

a caloric deficit, the body's hungry. Yep.

340

: 00:15:39

So you'll eat like look at us

after a bodybuilding show.

341

: 00:15:42

I was talking about it today

with a patient.

342

: 00:15:43

Like it just made myself sick.

343

: 00:15:45

When you give me trauma,

any time you talk about ATP

344

: 00:15:48

because the Krebs cycle was just something

345

: 00:15:50

that was horrendous

for me to try to learn as well.

346

: 00:15:52

I liked it. But, I

347

: 00:15:56

to your point, everything is energy.

348

: 00:15:58

And that's the other thing

I, I do feel like your mindset,

349

: 00:16:02

like if you look at food as a reward

or a punishment,

350

: 00:16:06

you need to shift that mindset.

351

: 00:16:07

If you look at working out

as a punishment,

352

: 00:16:09

you have to shift that mindset.

353

: 00:16:11

If you feel like you can never get there,

you know, all of that's

354

: 00:16:14

just going to make it.

355

: 00:16:15

You're actually your thoughts

are changing the physiology in your body.

356

: 00:16:19

And if you don't think that you deserve

it, you can do it or it's going to happen.

357

: 00:16:23

It won't. Yeah.

358

: 00:16:24

You know, you're 1% right with that.

359

: 00:16:25

It all starts with with the fact

that you just break that down.

360

: 00:16:28

Like you should be grateful

that you have the capability

361

: 00:16:31

to work out, that you have the arms

and the limbs to work out.

362

: 00:16:34

Right.

363

: 00:16:35

You have the financial means to be able

to afford a membership to a gym, or

364

: 00:16:39

if you have to afford the home equipment

at it,

365

: 00:16:42

that you have the time and the ability

to go the car to get there.

366

: 00:16:46

I mean, those are all gratitude

that the gratitude that you owe.

367

: 00:16:50

But if you're only focusing on

what is going to take up the time,

368

: 00:16:52

this is going to cost with this,

like you're

369

: 00:16:54

just in a completely negative mindset.

370

: 00:16:56

That's where we go.

371

: 00:16:57

And before you jump in on that, you know,

372

: 00:17:00

I think when we'd talk about a bulletproof

wellness plan, we talked so much about

373

: 00:17:05

mindset, but here is going to be the top

five that I think.

374

: 00:17:08

And then we'll go into them.

375

: 00:17:09

But clarity is going to be up there.

376

: 00:17:11

We already talked about mindset

simplicity consistency

377

: 00:17:16

accountability

and then mindset conditioning.

378

: 00:17:19

Yeah.

379

: 00:17:20

What I was going to say is today,

the mindset and conditioning took place

380

: 00:17:23

because you and I

are both a little fatigued.

381

: 00:17:25

And it was hard getting

through the workout and I was like, okay,

382

: 00:17:28

I should just be grateful

that I can move my body.

383

: 00:17:30

I should just be grateful

that I can move my legs.

384

: 00:17:32

I should just be grateful

that I can breathe that like.

385

: 00:17:35

And some days it is harder than others.

386

: 00:17:37

And then you have those days where you're

just the beast and you can do everything.

387

: 00:17:40

Like yesterday

388

: 00:17:41

I did cardio, I plunge, I worked out

like I hit all my targets today.

389

: 00:17:45

It was like

it wasn't as good as I wanted it to be.

390

: 00:17:47

But at the end of the day, it all adds up.

391

: 00:17:49

And so it's the sum of all the choices

that we make and the thoughts

392

: 00:17:52

that we think that get us to the place

that we want to be.

393

: 00:17:55

And so to go into that, like one clarity,

if you don't have

394

: 00:18:00

a clear vision,

then what are you aiming for?

395

: 00:18:02

What's not just a clear vision

like you have, you have to give so clear

396

: 00:18:06

and precise, you know,

I want to lose 10 pounds.

397

: 00:18:10

Okay, great.

But when do you want to lose to ten?

398

: 00:18:12

And what kind of pounds? Like,

what can I buy?

399

: 00:18:14

Yeah, because for me, like,

400

: 00:18:15

I could be 5 pounds of muscle

and 5 pounds of fat for me,

401

: 00:18:18

I shouldn't say for me, for people

they don't realize

402

: 00:18:21

it could be 5 pounds of muscle

and 5 pounds of fat for me.

403

: 00:18:24

Like I want to lose 8 pounds of fat.

404

: 00:18:26

And I know it's probably going to cost me

a little bit of muscle,

405

: 00:18:29

but I wanted to be more on the fat

loss side that on the muscle loss side.

406

: 00:18:33

And then, you know, add the time frame.

407

: 00:18:36

And then getting clear on

how are you going to do this,

408

: 00:18:39

you know,

is it going to be all through diet?

409

: 00:18:41

Is it going to be through diet

and weightlifting

410

: 00:18:43

is going to be through diet,

weightlifting and cardio.

411

: 00:18:45

Is it going to be through diet,

weightlifting, cardio and yoga?

412

: 00:18:48

Like how does this plan look like?

413

: 00:18:51

You know, so

you got to get real clear on your goals.

414

: 00:18:54

And we talk about this within our company

with our with or with our team.

415

: 00:18:58

You got to get really clear

on what you want.

416

: 00:19:01

Mean you every year, every quarter

417

: 00:19:03

we get very clear on where we want to be

at personally and professionally.

418

: 00:19:08

And doing anything.

419

: 00:19:08

It's interesting,

like we talked about this on Sunday

420

: 00:19:10

because we've been getting closer

and closer to our faith.

421

: 00:19:13

Like I always felt

like we were pretty faith based.

422

: 00:19:15

But now it's like, okay, now we've hit

the benchmark of being clear physically.

423

: 00:19:20

Now we've hit.

424

: 00:19:20

We've done a lot mentally.

425

: 00:19:22

And now it's like,

426

: 00:19:23

now God's even pushing us to be more clear

of like being aligned

427

: 00:19:26

with God spiritually.

428

: 00:19:27

And so it's really like you're never done.

429

: 00:19:30

I don't think anyone's ever done.

430

: 00:19:31

You're never truly there.

You have to find another summit.

431

: 00:19:34

You have to peel back another layer.

432

: 00:19:36

And so making sure that you stay like

I have noticed that

433

: 00:19:40

I need to look at my vision board

or write out my tasks every single day,

434

: 00:19:46

because if I don't do it every single day

and have my whys

435

: 00:19:49

or my clarity right in front of me,

I do lose sight of them a little bit.

436

: 00:19:53

Right?

437

: 00:19:54

And then, you know,

438

: 00:19:54

I think the big thing too, is people

make things way too complicated.

439

: 00:19:59

You know, they want to accomplish so much

and have while you are an overthinker.

440

: 00:20:03

So that's like, it's over complicated.

441

: 00:20:04

But you know, they want to overhaul

everything in one big shot, you know?

442

: 00:20:10

And I guess for me, you know,

and I'll put this into weightlifting.

443

: 00:20:13

It's like, you know,

if your goal is to put a, you know, squat

444

: 00:20:17

to 25 for ten reps, well, you're not going

to just walk up to the bar.

445

: 00:20:20

Want that.

446

: 00:20:21

Your first time

and squat to 25 for ten reps.

447

: 00:20:24

Like you're going to have to start out

with maybe 50 pounds for a week or two,

448

: 00:20:27

and then you're gonna have

to progressively work into that weight.

449

: 00:20:30

And it's the same thing

with with any part of your life.

450

: 00:20:34

We try to do too much at once,

and then we get mad and upset

451

: 00:20:38

because we're not getting things done

or forgetting things or we just have to.

452

: 00:20:42

This is way too complicated.

453

: 00:20:43

Well, yeah,

because you made it too complicated.

454

: 00:20:45

You know, maybe you just start out

with the big things,

455

: 00:20:49

honing in on maximizing your sleep,

456

: 00:20:52

hitting your protein intake goal

and your water intake goal.

457

: 00:20:55

That'd be a great place to start. Now

you're just starting with three things.

458

: 00:20:57

You're not trying to overhaul

your entire diet or, you know,

459

: 00:21:01

really focus on trying to cut out sugar

because that's the most addictive thing.

460

: 00:21:05

And that's going to be

461

: 00:21:06

the one that your body craves the most,

especially during stress.

462

: 00:21:10

And that's going to be the one that's

going to trigger you to fall off plane,

463

: 00:21:13

because you're going to give into it

that addiction to the sugar

464

: 00:21:16

that we've had for years.

465

: 00:21:17

So maybe that's an easy

466

: 00:21:18

starting point before anything,

you just want to get your water intake up

467

: 00:21:22

because the majority of time

people are dehydrated, versus hungry.

468

: 00:21:26

So they need to quench their thirst.

469

: 00:21:28

But then the second one is kick

470

: 00:21:30

that sugar habit,

because the sugar is going to lead

471

: 00:21:32

to inflammation

and a bunch of other health issues.

472

: 00:21:34

I think that's a big thing

473

: 00:21:35

because like when life gets busy,

we tend to not put ourselves first.

474

: 00:21:40

So if you can have small, attainable goals

and have them in a place

475

: 00:21:43

where you can visualize them

and cross them off,

476

: 00:21:45

or do something that's a dopamine hit

and that's

477

: 00:21:47

that's your reward center of your brain.

478

: 00:21:49

So then you then build on that.

479

: 00:21:51

Which is where the GLP is shine.

480

: 00:21:53

Really good on that

because it shuts off that reward signal.

481

: 00:21:56

A lot of people are saying that

it shuts down hunger.

482

: 00:22:00

It kind of does a little if it's overdose.

483

: 00:22:02

If it's overdose, it does.

484

: 00:22:03

But you know, the biggest thing that

the power shines when it's dosed properly

485

: 00:22:09

is it shuts off that reward signal.

486

: 00:22:11

And that could be the reward signal.

487

: 00:22:12

Sugar, alcohol, gambling, drugs, porn it's

all of it.

488

: 00:22:18

Yeah, but nobody's

talking about that side of it, you know?

489

: 00:22:20

But it's because that's the

that's that's that side of it.

490

: 00:22:25

Well, no, in microdosing

it is really nice because it doesn't

491

: 00:22:27

shut your hunger off too much

and or slow gastric emptying.

492

: 00:22:31

And it's taken us a few years

to figure out the sweet spot

493

: 00:22:34

for ourselves and for patients,

because if dose too high, you

494

: 00:22:37

then end up with slowed gastric emptying

and then you have constipation

495

: 00:22:41

or you're not hungry

496

: 00:22:42

and then you are just eating up

the muscle, you're not eating up the fat.

497

: 00:22:45

And what I've said in the past,

to a majority of the people

498

: 00:22:47

that started on them

weren't eating enough to begin with.

499

: 00:22:50

Maybe there are 1 or 2 meal people anyway.

500

: 00:22:53

And so now that is the word to signal

shut off after the under

501

: 00:22:56

the one meal, because they're just

eating one large junk meal.

502

: 00:22:59

Because they didn't change their mindset.

503

: 00:23:02

We're back to mindset

on how they need to properly eat

504

: 00:23:05

because they don't

want to eat chicken or rice.

505

: 00:23:06

They don't want to eat

chicken and sweet potato.

506

: 00:23:08

They don't want to eat that stuff.

507

: 00:23:09

They'd rather eat the junk food

and reward themselves

508

: 00:23:12

because they're doing well on the on

on that.

509

: 00:23:15

Side of it.

510

: 00:23:15

Well, and I understand we have to

meet patients where they are at.

511

: 00:23:18

So like to get them.

512

: 00:23:19

Like if they come in and weight's

the biggest issue,

513

: 00:23:22

you know, you start to build trust.

514

: 00:23:23

But I also do think that

there is a lot of miss dosing with it.

515

: 00:23:28

You actually get hungrier on a GLP one

because mine.

516

: 00:23:32

Yeah.

517

: 00:23:32

But do you crave

are your cravings different?

518

: 00:23:35

I just need food. Yeah. Like I want food.

519

: 00:23:37

And to be frank, I can only eat so much

junk and I'm sick of it.

520

: 00:23:43

Yeah.

521

: 00:23:43

Like I don't want like

I can probably go good 3 or 4 weeks now.

522

: 00:23:46

Just straight clean

meaning before I'm like, you know what?

523

: 00:23:48

I could have a pizza, but once I have it,

a couple slices, I'm gone.

524

: 00:23:53

Yeah, like I even wanted more.

Same thing with alcohol.

525

: 00:23:55

I gets even if I wanted to drink more,

I won't drink more because I don't want.

526

: 00:23:59

Yeah.

527

: 00:24:00

You know,

All right, now we get into consistency.

528

: 00:24:03

And that's the biggest part.

529

: 00:24:04

You know, I think something again, coming

back, taking simple.

530

: 00:24:08

And now add into consistency,

hang a calendar on your wall

531

: 00:24:12

and just start checking the boxes

on the day that you least had 80%

532

: 00:24:15

not 100%, but 80%.

533

: 00:24:18

Because 80% over an entire year is

a big transformation for a lot of people.

534

: 00:24:23

You know,

535

: 00:24:23

when you just look at 80% for the day,

it doesn't really resonate too big.

536

: 00:24:27

But that's like if you

if you save $100 a month, you know,

537

: 00:24:31

it's well, it's 100 bucks for 100 bucks

at the end of the year.

538

: 00:24:34

I mean, that's quite a bit more money.

539

: 00:24:35

So it's it's just like money.

It's compounding.

540

: 00:24:38

Yeah.

541

: 00:24:38

So as long as you're compounding

your results, your ear consistency

542

: 00:24:42

of the things that you actionable items

that you put in place, you're winning.

543

: 00:24:47

Yeah.

544

: 00:24:47

So, then we get into accountability.

545

: 00:24:51

You know,

you could start as simple again.

546

: 00:24:54

We talked about your partner,

significant other,

547

: 00:24:58

you know, is that someone

that can hold you accountable?

548

: 00:25:00

If they're not, then you need to find

a friend or a family member.

549

: 00:25:03

If not that, maybe someone at the gym.

550

: 00:25:06

And if it isn't that,

then obviously that's

551

: 00:25:08

where you need to step in

and hire someone.

552

: 00:25:09

And that's

why we're here to really shines.

553

: 00:25:12

And everything else with that is because

and you and Rachel holding

554

: 00:25:15

people accountable, where I hold people

accountable, even our trainers,

555

: 00:25:18

we hold them accountable

like one of our things,

556

: 00:25:20

like when someone comes in and trains,

we always ask, what did you eat?

557

: 00:25:24

And or dehydrated?

558

: 00:25:26

Two critical things that we need to know

before we ever train anybody,

559

: 00:25:29

because if they haven't eaten then

and they're and they're dehydrated,

560

: 00:25:34

then glucose is going to drop, blood

pressure is going to drop

561

: 00:25:37

and or to get lightheaded and pass out

10 to 15 minutes of the workout.

562

: 00:25:40

And now it's a wasted session.

563

: 00:25:41

It happens in my chair

too, in the same thing.

564

: 00:25:43

Like when I'm trying to treat somebody

from a medical perspective,

565

: 00:25:47

whether it's hormones

or also esthetically,

566

: 00:25:50

you shouldn't be like

you didn't get to where you are overnight

567

: 00:25:53

and so you like

you hit the nail on the head with grace,

568

: 00:25:55

but then also being accountable

and also compounding.

569

: 00:25:58

Yeah, you know, everything does add up

whether it's negative or positive.

570

: 00:26:02

You know, they're in

there's even local companies

571

: 00:26:04

like us to supplement Superstore

that has embodies that.

572

: 00:26:07

You can go in and get scan

so you can that's another way

573

: 00:26:10

that you can hold yourself accountable is

or that is that way you can go in

574

: 00:26:14

every other week, I believe.

575

: 00:26:16

But I know definitely once a month

they're not

576

: 00:26:18

going to kick you out the building.

577

: 00:26:19

I can tell you that.

578

: 00:26:20

But you can go in

and just get a body composition scan.

579

: 00:26:23

And I will say this with a grant

like you got to take them, take it all

580

: 00:26:26

with a grain of salt,

581

: 00:26:27

no matter which body composition

that you use, whether it's skin fold,

582

: 00:26:30

whether it's static,

whether it's and body,

583

: 00:26:34

any one of them, there's always variables,

you know.

584

: 00:26:37

So if you're doing an in body on that

and in your, your skeletal mass is up

585

: 00:26:41

and body fat is down

and then it's flipped the next time,

586

: 00:26:44

then the first thing I always tell

people is look at that.

587

: 00:26:46

Water workers are intercellular water.

588

: 00:26:48

Look light

589

: 00:26:49

because are they are kind of dehydrated

one time and hydrated the next time.

590

: 00:26:52

That's going to make a change

in the number alone, I.

591

: 00:26:55

Know I did.

592

: 00:26:55

I tell we have that the fight all the time

with people getting on the scale,

593

: 00:26:58

like women, can hold up to 7 to 10 pounds

of water weight because of hormones.

594

: 00:27:03

So it's like or with travel

or if you didn't hydrate the day before,

595

: 00:27:07

like constipated.

596

: 00:27:08

If you're overthinking it,

it's not going to work right.

597

: 00:27:11

Find the mindset conditioning.

598

: 00:27:13

You know, I think that comes into doing

just daily work.

599

: 00:27:16

And a lot of this comes

like I said, there's

600

: 00:27:18

so much free stuff out there

that is beneficial.

601

: 00:27:21

You like, before

I started doing my walk and talks,

602

: 00:27:25

I would always walk and listen to YouTube

videos

603

: 00:27:27

like motivational and YouTube videos

is usually Tony Robbins based,

604

: 00:27:31

but that's where I would kind of

get my conditioning on my mindset.

605

: 00:27:34

You know, it's funny,

606

: 00:27:36

we used to we were watching Tony

Robbins 5 or 7 years ago and doing it,

607

: 00:27:40

and then we started doing his coaching,

and now we're priming.

608

: 00:27:43

We're doing a lot of those things,

but that's all mindset conditioning to

609

: 00:27:47

prepare us for the day

or even kind of like sometimes before we

610

: 00:27:50

we come in and do these, we'll prime and

just change our mindset, get up and move.

611

: 00:27:54

Yeah.

612

: 00:27:55

You know, or even at the end of the day

or in a stressful moment, you got it.

613

: 00:27:59

You got to pivot, move.

614

: 00:28:00

And that's all comes down to conditioning

your mind to handle the struggles

615

: 00:28:04

that will not go away

through the rest of your life, you know?

616

: 00:28:08

So whatever that is, your excuse

has been, it's going to be there,

617

: 00:28:12

you know, just like they tell us in

business, you know, your $10,000 problem,

618

: 00:28:16

$200,000 problems,

$100,000 becomes half $1 million.

619

: 00:28:20

They're still the same problems,

just at a bigger level.

620

: 00:28:22

So just because you you start some

fitness, wellness journey or even,

621

: 00:28:27

you know, going back to saving money,

trying to figure out a savings

622

: 00:28:30

plan to save money for the future,

life is still going to continue to happen.

623

: 00:28:33

You're still going to have problems.

624

: 00:28:35

But if your mindset is in condition,

to handle those problems is

625

: 00:28:38

where you typically gonna fall, fall off

the wagon and it's harder to get back on.

626

: 00:28:42

Well, and that's the thing

the mindset is everything.

627

: 00:28:44

Because if you are somebody

that emotionally eats,

628

: 00:28:47

you also have like

there's been times where I would eat

629

: 00:28:50

and I didn't even realize

what I was eating,

630

: 00:28:52

you know, or slowing down to enjoy it

if it is something

631

: 00:28:55

that's more of a cheat meal.

632

: 00:28:57

But yeah, it's it's very true.

633

: 00:28:59

And then, you know, the other side,

I kind of messed over with accountability,

634

: 00:29:02

you know, checking that you know,

checking the box each day.

635

: 00:29:08

But you know, make sure

you write down your wins for the day.

636

: 00:29:11

You know, I I've caught you lately.

637

: 00:29:14

You see me kind of struggle,

but you you get me

638

: 00:29:18

out of my own way by asking me

what were your wins today?

639

: 00:29:22

And so I go start going through them.

640

: 00:29:23

By the time I get done with 3

641

: 00:29:24

or 4, 4 or 5, when my mindset

or my whole mood is already changed.

642

: 00:29:28

So that's always a big side on that stuff.

643

: 00:29:31

So, that is kind of

what I think is the actual items,

644

: 00:29:37

when it comes to a kind of bulletproof

plan, is you really have to look at

645

: 00:29:42

finding the real why?

646

: 00:29:43

Again, don't go surface level on why

647

: 00:29:45

why you're doing this

or why you need to do this.

648

: 00:29:47

Get in really deep

and get to the emotional triggers.

649

: 00:29:51

And then you got to come up

with game plans and actionable items

650

: 00:29:54

to get through those triggers.

651

: 00:29:55

And yes,

652

: 00:29:57

there will be times when even with me

and you, you know, on certain things,

653

: 00:30:01

we still act in a way that we used to

but is so short lived now.

654

: 00:30:05

Yeah, yeah.

655

: 00:30:06

Instead of being a day or two,

it might be ten minutes, right?

656

: 00:30:09

You know, is because we've done the work.

657

: 00:30:11

So over consistency, over time

658

: 00:30:13

and doing these things,

you will build a bulletproof plan.

659

: 00:30:16

Again, it's not going to be overnight.

660

: 00:30:18

Just like fat loss.

It's not going to happen a couple of days.

661

: 00:30:20

It is actionable items consistently day in

662

: 00:30:23

and day out, month in and month

out, year in and year out.

663

: 00:30:26

And that's how you build to me,

a bulletproof wellness plan.

664

: 00:30:29

Well, and then I would say don't like it

like you talked about earlier.

665

: 00:30:33

Give yourself grace.

666

: 00:30:34

Because I know the one thing that I still

struggle with is giving myself grace.

667

: 00:30:37

Like understanding that,

you know, slip ups will happen.

668

: 00:30:40

So then it's like,

okay, take something from everything.

669

: 00:30:44

So if you did have a setback,

why did you have it?

670

: 00:30:47

And what can you do

to try to not have it again?

671

: 00:30:49

Or what can you do to pivot like we've had

to recently adjust our schedules, right.

672

: 00:30:54

That derailed us, you know, and it's it's

673

: 00:30:57

seem so small,

but it's like we're so habitual, right.

674

: 00:31:00

You know, so it's like those things

and realizing, okay,

675

: 00:31:03

if you didn't do

as much as you wanted to today

676

: 00:31:06

or if you didn't hit the mark,

then just make it up, right?

677

: 00:31:09

Yeah.

678

: 00:31:09

I guess there's one thing that comes

to mind too that would add to that.

679

: 00:31:12

Make sure that you find a team

that's in alignment with your goals.

680

: 00:31:15

Yeah.

681

: 00:31:15

You know, might make sure

682

: 00:31:16

that you have a health care practitioner

that's in alignment where you want to be,

683

: 00:31:19

that they're going to pull the right labs,

get you on the right things,

684

: 00:31:22

explain things that just doesn't

want to fix things with medications,

685

: 00:31:25

that actually want to get to the root

cause.

686

: 00:31:27

Find a dietitian that isn't doing a diet

687

: 00:31:30

that's based on what they feel is

what's best with work for them.

688

: 00:31:34

Maybe they just think

it's going to work for everybody.

689

: 00:31:36

And same thing with a trainer.

690

: 00:31:38

Don't find a trainer

that just only you know,

691

: 00:31:40

I've said it before, trains

one dimensional.

692

: 00:31:41

You only train this way.

693

: 00:31:42

Well, that doesn't work for everybody

694

: 00:31:44

because the human body

is always the variable.

695

: 00:31:46

So make sure that you're finding your team

of trainers,

696

: 00:31:49

dietitians, and medical team

that's in alignment with your goals.

697

: 00:31:53

And that is open

minded enough to know how to pivot

698

: 00:31:57

and move with you

based on whatever criteria comes up.

699

: 00:32:00

I love it.

700

: 00:32:01

All right.

701

: 00:32:02

Thank you, thank you.

702

: 00:32:03

Hopefully this will help

703

: 00:32:03

people go into the holidays

with a little bit more of some guidance.

704

: 00:32:07

And, you know, let let them enjoy it

a little bit more without feeling

705

: 00:32:11

like it's a burden.

706

: 00:32:11

Right. It's not a burden.

707

: 00:32:13

It's just do the work up front.

708

: 00:32:15

You know, this is what I tell my clients

when we know the holidays are coming up.

709

: 00:32:18

It's just like preparing for a vacation

with your money.

710

: 00:32:20

A majority of people don't have

the financial means just to go on a trip

711

: 00:32:24

whenever they want, right?

712

: 00:32:25

They usually save up for it.

713

: 00:32:27

So put your body in a good place

to handle the stress for the holidays.

714

: 00:32:30

You know, improve your gut health,

optimize your hormones,

715

: 00:32:34

get in the habits that are,

you know, already there of like cardio,

716

: 00:32:37

working out and improving your sleep.

717

: 00:32:41

Get those habits in order

first clean house

718

: 00:32:45

and then it won't be

such a burden on your body or on you

719

: 00:32:47

when it comes to the holidays.

720

: 00:32:48

And then, of course,

when the first of the year comes

721

: 00:32:50

up, it's not like starting from scratch.

722

: 00:32:52

No. Well, thank you very much.

723

: 00:32:54

I like those tips. Thank you.

724

: 00:32:56

All right.

725

: 00:32:57

Well, that's

another episode of Younger by the minute.

726

: 00:32:59

I'm Jamie Speiser and I'm out.

727

: 00:33:01

I'm Jennifer Speiser and thank you. Hey.