019 - Health Movement Podcast - Joel D'Aigle - Weight Loss - Long Term Success - Macros - Diet - Food Neutrality - Consistency

[00:00:00] Hello everybody and welcome to another episode of the Health Movement Podcast. If you're listening to the audio version and want to jump over to the YouTube channel after you finish this, you certainly can. It's the Health Movement Podcast on YouTube. Without any further ado, enjoy the show.

[00:00:16] Hi everybody, welcome to another episode of the Health Movement Podcast. My name is Derek. I'm a two-sport collegiate athlete, a certified personal trainer and a teacher of over 20 years. With me as always is...

[00:00:34] Hi, Tim. I'm a...oh, cut me off, Derek. My name's Tim. I'm a certified athletic trainer, nationally registered EMT. I've been an AD for about 12 years. Most recently working as a wellness coach as well.

[00:00:49] Awesome. Awesome. And with us, we have an awesome guest today. He's a certified personal trainer of over 28 years, has 10 years of experience with training people and the last three online. With us today is Joel D'Aigle. Thank you, Joel, for joining us.

[00:01:07] Thank you for having me.

[00:01:08] All right. We thought we'd jump right into it today to start off with...we do get a lot of questions here about, you know, if people want to lose a certain amount of weight or drop body fat percentage over X amount of time, what's the best way to do that? Are there a few, like, staples that people come to you with? Like, hey, what can I do? What's the best approach to take? I don't know what you're seeing in your world over there.

[00:01:32] That's a great question. And for me, it's always the best way or the best thing is the thing that you can stick to forever, right? If you can do a diet and stick with it, I didn't like the term diet, but if you can build your nutrition in a way that allows you to stick with it long term for years and years forever, that's going to be the best plan for you.

[00:01:54] Right. So if it's keto or carnivore, whatever. For me, I do if it fits your macros, right? So I'm a macro tracking guy. But for me, that's the easiest way to do it. That's how I have all my clients do it. And it's very sustainable long term. It allows you to have a little bit of freedom with your diet. You can still enjoy some of the foods you like.

[00:02:19] And, you know, you set your caloric ceiling and make sure you hit your macros. And within those numbers, you can have some freedom to have some cake, a little bit of ice cream and do some of those things.

[00:02:28] So for me, long term, that is the easiest thing to stick with and the most manageable. But if you can stick with a carnivore diet forever and it's working for you, do that.

[00:02:38] Yeah, I think the simplistic that's the big thing is simple is easy. Right. And that's that's the biggest thing is making it easy on people.

[00:02:51] And for sure, especially for people that don't have a.

[00:02:57] An idea as to what they're doing, especially getting it out of the off the ground floor. Right.

[00:03:02] Like that's once you once you are consistent and you you're able to get into, you know, a second or third phase of of what you've been doing, you're into your your ritual, your routine.

[00:03:13] That's right. The biggest thing is the kids.

[00:03:16] Absolutely. Keep it typical.

[00:03:17] Yeah, for sure. And like you just said, with the habits and, you know, people come in my clients a lot of times coming with really bad habits. Right.

[00:03:26] So if you're getting somebody that's just getting started in their journey, like they're going to have a lot of bad habits, nutrition habits that we need to change.

[00:03:34] And so we don't need to do a 180 all at once. Right.

[00:03:38] So we can do a little bit at a time and work our way all the way till we've turned around, going in the right direction.

[00:03:43] So so I like to have people first just get our calories in order. Right.

[00:03:48] People are consuming too many calories on a daily basis.

[00:03:50] So if we can we can scale the calories back and get them knowing what their number are, knowing what their numbers are and sticking with those and make sure they're getting enough protein and not consuming too many calories.

[00:04:03] We kind of let the carbs and the fats take up the rest of the calories, especially in the beginning.

[00:04:07] Like don't get yourself overwhelmed with trying to figure out everything.

[00:04:11] Don't go over your calories. Get enough protein. Get good at doing that.

[00:04:14] And then once we get rolling with that, we'll start moving in lots more nutritious foods and, you know, things that will fill in the nutrition part of those macros.

[00:04:28] Change some of those bad habits and, you know, make sure that they have an idea of where all these calories come from, because people have what even if people don't track their calories.

[00:04:39] I like to tell people, you know, if we're not going to be tracking our macros and someone wants to do a different type of diet, which I've done for people, too.

[00:04:47] It's a good idea just to track your calories for a week just to see how many calories come in from places that you're not even thinking about, whether it's olive oil, dressing, things like this.

[00:04:58] It's just a snack here, a snack there. And next thing you know, you're over by 300 calories and you do that every day.

[00:05:03] Now you're over, you know, to a thousand calories for the week.

[00:05:08] And you're wondering, like, why am I not losing weight? I'm eating healthy. Right.

[00:05:12] So, you know, people can fall into the habit of eating healthy and not knowing their numbers, too, and not lose weight.

[00:05:17] So, you know, get a handle on your numbers and then let's work on getting more nutritious foods in there along the way.

[00:05:24] That's what I do for myself. I have success with my clients.

[00:05:28] I was going to ask if you have people track for a week or so, just so they have a good baseline and number to work down.

[00:05:35] How much, how many calories, and maybe you don't have, maybe it's different for everybody,

[00:05:40] but generally how many calories do you have people detract from what they normally eat?

[00:05:46] Is it like a 500 calorie deficit you start them off with or see where they are?

[00:05:50] And some might need to reverse diet to build up their metabolism and then drop back down?

[00:05:55] Yeah, for sure.

[00:05:57] Sometimes if someone's been dieting for a while and they're just stuck, yeah, we will probably have to reverse diet out of that,

[00:06:05] get back to a baseline and stay there and then start a diet again.

[00:06:09] If someone's just been in a surplus for a long time, right, then we can just jump right into it.

[00:06:15] But I typically like to have people start at the top of their caloric maintenance level and just a little bit below that, right?

[00:06:23] So if, you know, and it takes a week or two to really find out where their calorie maintenance level is.

[00:06:29] Just so we'll set a number, you know, based on their age, height, and weight and kind of, you know,

[00:06:35] get a really good guesstimation of where they should be.

[00:06:38] Look at the scale for two weeks, see where it's moving.

[00:06:41] And once we see that it's moving, then we know, okay, we're in a deficit.

[00:06:46] So if it's not moving the first week, maybe we'll drop it 100 calories.

[00:06:49] And if it's not moving the second week, we'll drop it another 100 really slowly, like getting into it.

[00:06:54] And then once we're moving on the scale, like, all right, now we're in a deficit.

[00:06:57] Now we can really start to manipulate cardio minutes or daily steps and things like that.

[00:07:04] And then slowly we can bring that calorie count down lower over the course of the next three to four months

[00:07:11] before we want to maintain that and then do a slight reverse and then start that process all over again.

[00:07:21] A lot of people fall in the habit of dieting for too long and then they just stall out and they don't know why they're stuck.

[00:07:27] And it's like the definition of insanity, continuing to do the same thing over and over again, expecting a different result.

[00:07:33] But it doesn't happen that way, right?

[00:07:34] Because your body's really smart.

[00:07:35] It'll figure out what you're doing and your energy will, you know, basically drop, match that calorie drop.

[00:07:46] This is the same thing with your workouts too.

[00:07:48] If you're doing the same thing every day, your body gets really good at that but starts to suck at everything else.

[00:07:53] So it's to say your body's smart.

[00:07:55] It figures out what you're doing and it tries to stay as even as it can.

[00:08:00] Yeah, if you want to get good at throwing a football, you've got to throw that football every day, right?

[00:08:04] So it's like with your training too.

[00:08:08] You guys remember P90X, right?

[00:08:11] The muscle confusion thing, right?

[00:08:12] Oh, yeah.

[00:08:13] It's huge.

[00:08:14] I did start to finish.

[00:08:17] Good old Tony Horton.

[00:08:20] And I think I was in pretty shape for, you know, that time.

[00:08:23] But, you know, the problem with the muscle confusion is like you have to have some type of regimented workout where you're going to do kind of the same thing for a certain amount of time.

[00:08:34] Not forever, but maybe four to six weeks.

[00:08:36] You can kind of hit that same workout, right?

[00:08:40] So we'll have these – I have my people do the same workout for four to six weeks, get good at it, and then we'll change it up.

[00:08:47] But you've got to get those reps in to get better at it.

[00:08:50] You're not going to get better at squats unless you're doing squats regularly, right?

[00:08:54] You can't be doing something different every week and expect to get good at it.

[00:08:58] That's another problem with social media because you see everybody doing all these crazy things because the boring stuff doesn't sell.

[00:09:04] Squats, deadlifts, bench press, like the tried and true exercises that do the most for you.

[00:09:11] Unless the bar is ending from all the weight you have on there, nobody's paying attention to it at all.

[00:09:17] Yeah, exactly.

[00:09:19] Right, yes.

[00:09:21] Which also goes into like ego lifting and stuff like that too, right?

[00:09:25] Like you see a lot of that stuff on something.

[00:09:26] Yeah, for sure.

[00:09:27] Ego lifting and that, you know, these kids nowadays, man, like whatever they're doing and what they're taking,

[00:09:35] like they're just – they're not like the 20-year-olds from when I was a kid, man.

[00:09:39] So you see these kids that are on Instagram or like YouTube and they're just 20-year-old and they're jacked out of their minds.

[00:09:45] And like you look at that as another 20-year-old kid like, oh, like what are they doing or how can I get like that?

[00:09:52] And, you know, you go in there and you start ego lifting and doing some of these things, getting hurt or you're not seeing the progress.

[00:09:57] So, you know, you got to have some tempered expectations when you start to train and like realize that you got to play the long game, right?

[00:10:04] And, you know, don't look at this guy.

[00:10:06] You don't know what he's taking.

[00:10:07] You don't know what the genetics are.

[00:10:08] You don't know how hard he's dieting or training or what.

[00:10:11] So, you know, you start looking at the other guy, that's when you're already starting to lose.

[00:10:15] So I try to get my clients to focus on themselves, just get it a little bit better every day, 1% better.

[00:10:19] And then just, you know, repeat that process as long as forever.

[00:10:23] Like just do a little bit more, a little bit better every day.

[00:10:27] Yeah.

[00:10:27] Keep showing up.

[00:10:30] That's what I say.

[00:10:31] I'll show up every day.

[00:10:32] How long do you typically work with clients for?

[00:10:36] Does it range from like a 12-week session to a couple people for years?

[00:10:41] Or are they usually pretty good after, you know, six months or so?

[00:10:47] Oh, that's a good question.

[00:10:48] So I've got like everything in between, right?

[00:10:51] So I've got clients that come in, do a couple sessions and never really come back.

[00:10:57] So whether they were just trying to learn a technique or they just wanted to try to see what a trainer was like, or maybe they just weren't a good fit.

[00:11:03] And we just didn't match well and they're gone.

[00:11:06] But most, and I've got other clients that have been with me since I started.

[00:11:11] Like I've got some lifers, right?

[00:11:13] That are, they'll follow you anywhere.

[00:11:15] Like you're a barber, right?

[00:11:16] Or you're whatever.

[00:11:17] Like they'll come with you and they'll be very loyal to you.

[00:11:23] Hey, you still got to shave, man.

[00:11:25] Yeah, I know what you mean.

[00:11:26] Yeah, that's true.

[00:11:27] That's true.

[00:11:28] I'm not letting anybody touch his head with a razor, though.

[00:11:30] That freaks me out.

[00:11:34] But yeah, and then so my online program, we do a four-month program, right?

[00:11:39] So we do the initial consultation and kind of get their macros and their nutrition lined up.

[00:11:46] And then we do four-week training blocks like we talked about.

[00:11:48] So we can do a push-pull legs or whatever kind of split that we agreed to do for these guys or some full-body stuff.

[00:11:55] And then we rotate that for four weeks, do another one for four weeks, and we do that for four months.

[00:12:00] And then a lot of times they get on their own.

[00:12:04] But a lot of my clients continue to work with me for two, three, four, you know, four-month blocks.

[00:12:11] And you really will see a lot of changes from eight to 12 months, right?

[00:12:16] You can make really good progress in four months.

[00:12:18] But that eight to 12-month mark is when you can really like completely transform yourself if you're just getting started, right?

[00:12:26] Like you can become a totally different person, mindset, and just the way you're looking and feeling in 12 months.

[00:12:33] Without a doubt.

[00:12:35] You can make a lot of changes in four if you do it right.

[00:12:39] I think a lot of people look at that 12-month number, that year, and it looks like forever to them.

[00:12:45] But in the grand scheme of things, like if you put that year in, you're also adding years on to your life.

[00:12:51] And the quality of life is so much better.

[00:12:53] And in the grand scheme of things, it's not that long.

[00:12:57] You know, that's something you will be thankful for that you put time into.

[00:13:01] And the time is going to pass.

[00:13:03] I was going to say to the point you were making, I posted something the other day on my stories,

[00:13:09] and it was basically about that mindset of taking a year to do something.

[00:13:13] And I'm sure you guys have heard that old adage of like it takes four weeks to – or like 21 days to make a habit.

[00:13:21] And then it takes – I forget exactly how it was worded.

[00:13:25] It was like it takes 21 days to form a habit, and then it takes four months for that to become second nature.

[00:13:32] And then it went into like 12, six months.

[00:13:36] I forgot what it said.

[00:13:37] But it said after a year, that's when it becomes basically a lifestyle.

[00:13:42] And then after two-plus years, it just becomes who you are.

[00:13:47] Right?

[00:13:47] So after a year of doing something, it becomes just your lifestyle.

[00:13:51] But after two-plus years of you doing anything, that's just who you are.

[00:13:55] You're that guy.

[00:13:56] Like you've done something for that long.

[00:13:57] People know you as that person that does that thing.

[00:14:00] Right?

[00:14:02] So that's kind of where like I try to get people to like focus on, like you said.

[00:14:06] Like a year seems like a long time, but a year is going to pass anyways.

[00:14:09] And like you might as well do something positive with that time.

[00:14:12] And when you look back a year from now, you're going to be so proud of yourself and the things that you've done and the changes that you've made and the improvements you made in your health.

[00:14:22] And if you think of people that are just starting their journey, like they look at that hour as like an eternity.

[00:14:31] Right?

[00:14:32] And then it's like however long their workout is or they're at the gym or whatever they're doing.

[00:14:38] And then it's like over time, that hour turns into, you know, you start to stack the days.

[00:14:44] And then those days stack on top and the weeks stack on top of each other.

[00:14:48] And it's like, all right, well, then it's not – it kind of expands from outside of whatever facility you're going to or wherever you're going.

[00:14:55] And it starts to – like what you're talking about, it starts to kind of turn into, you know, a piece of you a little bit.

[00:15:01] And it starts – and the other piece to that is what that does to your psyche and what that does to your mental, you know, how you start – your mindset and how you start to think about these things.

[00:15:12] And I think that initially it seems like it's such a daunting task and it's like there's such an uphill battle for some people.

[00:15:20] And I think that's where it's – especially having a coach, someone like yourself, it can make a big difference.

[00:15:27] You know, I saw one of your posts too about – I think it was like the five apps you could have, like if you don't have a trainer or something along those lines.

[00:15:37] Like that's – and I think it's hard for people to hold themselves accountable on those kind of things where you're talking about tracking your nutrition.

[00:15:47] Or, you know, I think that's where it's like just start with just like the MyFitnessPal and just start like sticking stuff in there, right?

[00:15:55] And then it's like, all right, now once again – and then get good at that one thing.

[00:15:59] And I think the problem is there's so much out there for people that it's hard for them to like focus in on that one thing.

[00:16:08] They don't know what to believe, yeah.

[00:16:10] And they don't know where to start, you know what I mean?

[00:16:12] And I think that's where it's like – for sure.

[00:16:14] It – start with like – I love where you're saying like start with the macros, start with your calories, and start with just moving every day.

[00:16:21] And then build from – that's your foundation, right?

[00:16:25] Yeah, and everybody comes in at different levels too.

[00:16:27] So if you're like completely sedentary and, you know, 50-plus pounds overweight, like we're going to start a little bit further back.

[00:16:36] If someone's coming in and they've had a year of training and they're tracking their macros but they're stuck and they don't know why, like we're going to start here.

[00:16:44] I mean if you get like elite athletes, like, you know, like you're going to start – we're just working harder and like trying to push you from 90% to 100%.

[00:16:52] So you got people that come in at different levels.

[00:16:55] But like to the point –

[00:16:58] Go for it.

[00:16:59] Go for it.

[00:16:59] No, I was just going to say when you're getting someone started, when it comes to your health,

[00:17:04] if you walk 10 miles into the forest of bad health, you have to walk 10 miles out.

[00:17:11] Whatever you've done, however far you've gone into the bad health forest, you have to walk that same amount of time out.

[00:17:19] The thing, like you said, with getting a trainer is once you're in there and you're trying to get out, you're in a forest of information.

[00:17:26] Like how do I get out of here?

[00:17:28] You're going in circles.

[00:17:29] You're trying things that might work, some things that don't work.

[00:17:33] You're going backtracking.

[00:17:35] You're kind of – you're making some progress, but you're kind of going like the forest is over here and you're going like this, right?

[00:17:40] Us as coaches and trainers, we can give you a straight line out.

[00:17:45] You still got to walk out 10 miles, but you're not going to have to walk 25 miles in circles to get out.

[00:17:50] You're going to walk 10 straight miles out.

[00:17:52] But now you're going to guide.

[00:17:53] We're going to give you a blueprint to get straight back out.

[00:17:56] And you can go as fast as you want because we have a roadmap.

[00:17:59] So you say, I want to go faster.

[00:18:01] We can do more work because we know how to do that.

[00:18:05] We know where to go.

[00:18:06] So that's where a coach can really help people get a grasp on things.

[00:18:10] And some people catch on right away, and then they feel like they got a grasp and they can go.

[00:18:15] Other people need a little bit more time or they just want – I work with busy professionals.

[00:18:20] And a lot of times people – because you can find all this stuff out, like you said.

[00:18:24] But a lot of people have other things going on, and they just want someone to say, do this, this, this, and this, and I'm going to check these boxes.

[00:18:32] Right?

[00:18:32] So some people just want a checklist.

[00:18:34] They're already, like, highly motivated and good at completing tasks.

[00:18:39] They just want someone to give them the blueprint.

[00:18:42] Other people need the blueprint, and they need the kick in the butt.

[00:18:45] Yeah.

[00:18:46] But that's where a coach will be invaluable to most people.

[00:18:50] Do you run into a lot of those people that – or maybe not a lot, but some of them that come to you,

[00:18:56] but they're not at the stage in their life, they're still not ready to put the work in and do everything like that?

[00:19:03] Or once they get going, they're usually pretty good to go?

[00:19:10] Yeah.

[00:19:11] I do have – you run into people like that.

[00:19:13] It's a smaller percentage of people.

[00:19:15] You mean like someone that would hire you, but then you're still kind of, like, having to force them to do stuff?

[00:19:20] They want to tell people they have a coach and that they got a trainer, but they're not willing to put the work in.

[00:19:26] Yes, yes, yes.

[00:19:27] Yes.

[00:19:28] I've had a couple of those.

[00:19:29] I went to the gym.

[00:19:29] Especially when I was working at – yeah, when I was working at the corporate gym, you would get more of that.

[00:19:34] It's the high-end gym.

[00:19:37] You know, a lot of people with money in there.

[00:19:39] They could drop a couple thousand on training, no problem, right?

[00:19:42] So it was like, oh, I work out here and I got a trainer kind of thing, right?

[00:19:45] And they come in and do their thing and they didn't really want to do much more.

[00:19:49] So you kind of meet people where they're at in those cases, right?

[00:19:52] Like they don't want to be pushed.

[00:19:53] You're like, I've had clients come in and we just shoot the breeze for an hour, right?

[00:19:57] You know, just like trying to get them to work out, but they're like talking about whatever.

[00:20:01] You know, I'm basically doing like a – you know, I need a couch session, right?

[00:20:05] Just like sit down and tell me a problem.

[00:20:07] Yeah, absolutely.

[00:20:07] That's okay.

[00:20:08] Just like some people just want to vent and like, you know, we just do some light stuff.

[00:20:12] But for the most part, the online clients are really kind of have been through that or they're at a spot where they really just want someone to help them.

[00:20:24] So get out of that forest as quick as possible.

[00:20:27] I feel like the online coach is almost better than the in-person one.

[00:20:34] And I know the in-person can give you the form and correct the actual movement itself, but the online one, the accessibility is so much better there.

[00:20:42] And you're going through a whole lot more day-to-day stuff as opposed to just once or twice a week.

[00:20:49] Absolutely.

[00:20:50] And, you know, most in-person trainers by and large will do absolutely zero with your nutrition.

[00:20:57] You're coming in to see me for an hour.

[00:20:59] We're just working out for an hour and I'll see you either next week or on the next, you know, two days from now or whenever we're scheduled.

[00:21:05] But I'll give you some advice and some things that you should do, but we're not going to be really like spending much time on our nutrition.

[00:21:13] And that's why I tend to have way more success with the online part of my business as far as weight loss and like very noticeable results much quicker than the in-person because we don't do much nutrition.

[00:21:34] But you do have the benefit of like form correction and like you can really like push people really hard in the gym, like much harder than they're probably going to push themselves in the gym by just training off themselves.

[00:21:44] But if we're progressing and they can progress on their own and we're able to track the progressions week to week, they're going to make that progression over time.

[00:21:52] And they're going to probably get better results because we're really going to be focused on their nutrition, which is the biggest part of them getting that weight down and like getting a handle on those things.

[00:22:03] Yeah.

[00:22:04] So you're right.

[00:22:04] Absolutely.

[00:22:05] Most people online get better results.

[00:22:07] At least in my experience.

[00:22:10] That's what I've, that's what I've seen too.

[00:22:13] You know, in my time as well.

[00:22:15] Um, I did want, and I talked to you guys beforehand about this, um, but I did, while we're talking about nutrition, just bring up the idea of food neutrality.

[00:22:23] And I don't want to get, uh, we're not very controversial here on the health movement podcast.

[00:22:28] We try to just, you know, give people information and let them do with it as they please.

[00:22:36] Um, I did hear this, this thing about food neutrality, uh, today, and I had never heard of it before and kind of explained it.

[00:22:45] But from, from what I heard to you guys, and I, I think if you look at it the right way, it can be helpful.

[00:22:52] Um, but basically for those who don't know, and I might be saying this wrong.

[00:22:55] So somebody please correct me if, if this is not what it is, but you're not assigning food is necessarily morally good or bad.

[00:23:04] What you're doing is looking at it from a nutritional standpoint and you're looking at it as a food standpoint.

[00:23:09] So that you, you know, it's not triggering you if, if you have trouble with, you know, an eating disorder or, or, um, you know, tracking, tracking your food or calories is causing any problems.

[00:23:18] But that, that goes to a point that, um, some food is healthier than other food and it comes more to the, um, everything in moderation and some things more than others.

[00:23:35] So I don't know. I don't, I don't know what you guys think there. If you don't even want to touch that one.

[00:23:40] Well, yeah, we touched on that briefly before this, but like, uh, I, I'm, I fall in the camp of like, there's really no bad foods, right?

[00:23:47] Like, um, sugar is the one they probably would get the worst rap foods that have sugar in it.

[00:23:54] Right. Alcohol is totally different. So if people are, that's not really a food, but that's the macro that we track.

[00:23:59] And like, that would be maybe the one that's like, Hey, that's bad. Right. But that's not really a food.

[00:24:03] We're talking about sugar or foods with sugar in them. Um, cake, ice cream, these things like they're not bad.

[00:24:11] Like you're not going to have a piece of cake and have detrimental health effects from having a piece of cake.

[00:24:18] Like you were eating cyanide or something. Right. So it's not like it's bad, but everything in moderation.

[00:24:22] So if you're having cake all day, that's bad. Like it's, it's going to be, that food is going to get bad.

[00:24:29] It's going to go into the bad zone cake quicker than we say, like we said, maybe cucumbers, like too many or certain foods that maybe overload on like a certain vitamin.

[00:24:40] That you don't need, that you can overload on. Like if you get too much of that, you can take too much water and drown. Right. Like that's bad.

[00:24:48] So everything in moderation, some food, go ahead.

[00:24:52] You, you look at the, it, you break it down into a scientific makeup of what each food is made up of. Right.

[00:24:59] And you got into the nutrition and all that's like the, the nutrients of each food, right?

[00:25:03] Like that's correct. You have to be aware of those things that, you know, in, in, in, like we were talking about earlier, your body creates balance and it creates, it creates that balance of, you know, that, that in, for lack of a better word of neutrality. Right.

[00:25:20] Like it's like, but I think at the same time, like it, it, it's just a, it's, it's all in how you look at it. And it's, it's an area of, like, I think there is, there's a push to, to try to, and I totally understand where it's like, you don't want somebody to feel bad about what they're eating.

[00:25:43] But at the same, and that's where it's, if you have somebody that's eating 90% of foods that are just not very good for you, well then maybe you're not trying to go zero to a hundred and you're saying, Hey, instead of eating 90% of foods that aren't great for you, how about we try to cut it to 60%?

[00:26:02] Right.

[00:26:03] And then, you know, so that way you're not going all the way the other way. And then you're trying to create that balance of, of, you know, the, the give it, the give and the take there, you know?

[00:26:14] For sure. And there are certain foods that are hyper palatable, calorically dense and nutritionally deficient bag of Doritos. Right. Like I just was talking to a client the other day.

[00:26:30] I said, we calculated how many calories are in a bag of Doritos. And I can't remember. It was like 2,500 or something for the whole bag. I can't remember. Just say it was like 2,500.

[00:26:40] I was like, you can eat this whole bag of Doritos and maybe it'd take you an hour to munch through them, but you're going to be hungry again in three hours, two hours.

[00:26:50] Yeah.

[00:26:50] You just ate 2,500 calories. Now, if we gave you 2,500 calories of pick a healthy food, strawberries, like you probably eat a couple hundred before.

[00:27:00] You're like, I can't eat anymore. Like I'm full. Right. So, uh, you know, it's not that those foods are necessarily bad.

[00:27:08] They're just, they're hyper palatable. They taste really good. It's very easy to overeat them without realizing it.

[00:27:16] And again, I give you any nutrition. So once you start to bring in the healthier foods and you see the volume takes up so much more,

[00:27:23] or it just takes so much more room on your plate, like you can start to move some of those in and out.

[00:27:27] And that's where you start talking about the processed foods. Like the processed foods are chemically, chemically made to,

[00:27:36] to taste better. You know what I mean? Like they're, they're designed to taste better. You know what I mean?

[00:27:41] And it's like, it, it's designed to go after an area of your brain to make it. So it's, you know what I mean?

[00:27:47] And that's where it's, it's, it turns into a, not just a nutrition thing, but it turns into a, you know, a psychological thing or a,

[00:27:56] you know, a chemical response in your brain where it's, you know, it makes it more addictive.

[00:28:02] And then it's, you know, and I think that's a big piece to this and there's a big, and we, we had a, um, a nutritionist from a couple episodes ago,

[00:28:12] Jess Wilson from, uh, from Australia. And it was interesting to talk to her about, you know, some of the, the nutrition, nutrient or the nutritional differences in countries where we're at,

[00:28:26] we're in a, we're at a crossroads here in this country, as far as a lot of the processed foods and stuff. And it's, you know, I mean, it's, yeah. And even outside of,

[00:28:38] yeah. Yeah. And even outside of, even outside of processed foods, like a lot of the, the natural foods that we have, if it's not organic, it's going to have a ton of pesticides or a ton of,

[00:28:50] you know, different chemicals that are going to be in it. That just, it, it, it, and again, that's where you get in the,

[00:28:56] weeds of like, just stick to your travel with simple. Yeah. And start, start simple. And then you can work your way to trying to figure out, all right, now I need to eat organic and eat bread. And, you know, it's, it's,

[00:29:09] and that's where people would throw those into the bad food category, right? Those are bad foods, right? Which, because they do all these bad things. But again, I think a lot of that comes to like, how much of these foods are you eating?

[00:29:20] And how much of the nutritious foods are you eating? And where's the balance? Like, is it, is it 80% crap food and 20% good food or nutritious food? Or is it the reverse? Like you can have those foods,

[00:29:34] but again, make sure we got to make sure you're, you know, where your calories are at because you're, you're not, if you're even just over consuming a little bit of calories over a year, you're getting, you know, five pounds, five pounds a year.

[00:29:48] Over 20 years, you gain like how many pounds, right? Like, so yes. Even if you've gained two pounds a year over 20 years, you've gained 40 pounds, right? So like, that's where you go. Oh, I go to my high school reunion.

[00:30:00] And I was like 180 pounds, but you've gained two pounds a year for 20 years. Now you're 40 pounds overweight and you weren't really eating bad. You were just eating too many calories without realizing it.

[00:30:14] And you're probably not exercising to compensate that, right? It's a slow drip. That's the most of it. It's like, you know, it's a slow drip.

[00:30:23] You can overeat the good foods. Like that's, that's the, the, the nutritious food. You can overeat that stuff too. So it's, it's all, it's all perspective.

[00:30:33] Right. That's why I say people can, you can have, you're eating healthy. That's like the, that's a big trap for people. I'm just, I'm just eating healthy.

[00:30:41] Well, that can be a trap too. Like if you're not, if you don't know where those calories are, you're just throwing a ton of olive oil on there and like from, you know, cooking in like whatever, like those calories go up quickly.

[00:30:51] I'm just eating peanut butter and olive oil. Like lettuce and chicken. It's good food, but like you're getting lots of calories in there, man. Let's move some of that stuff out.

[00:31:00] Well, especially the nuts. I mean, yeah. Stop buying peanut butter. Cause it was like, you know, I put something, uh, uh, you know, on a, on a sandwich and then have two scoops and then I do another other. And then you have another scoop. And it's like, you're going through a jar a week and you're like, all right, this.

[00:31:18] Yeah. I didn't tell me, man, you're preaching to the choir.

[00:31:25] We had a, there was a, uh, performance dietitian on and she said like a fuel bag for kids going to sports so that it was quick stuff that would give you good fuel. And she said like peanut butter, banana wraps were a good one. And I started having honey on there too.

[00:31:43] Yeah. We were talking about pre-workout fuel, man, for sure. Maybe not, you know, the fats before it could be a little bit, uh, weighed down, but yeah, you know, and, uh, to that point I'm, I'm big on carbohydrate timing and like meal timing too. Like, so if we could, you know, we start getting into, uh, one thing, we got your macros to check. We're getting some, some healthier foods in there. You know, we've, we've got your protein up.

[00:32:07] Now we can maybe start working on some meal timing and like some carbohydrate timing around your workouts. Right. So maybe we're, we're doing these after you work out, like your biggest meal of the day, post-workout, you're getting some of your, your quick digesting carbs, pre-workout, like some of the things you enjoy.

[00:32:24] Like we can, we can time those and utilize those for food more so than fat storage. And like, you know, there are little things that help. You still got to be in a caloric deficit if you're going to lose weight, but we can, we can use some of those foods to our advantage around our workouts. Um, you know, with insulin, insulin sensitivity and that kind of thing. So, you know, that's, that's another step in the direction of getting people to, to figure these things out themselves and have some better habits.

[00:32:54] And not get so concerned about, like you said, like the good foods and the bad foods.

[00:32:59] Yeah. Just understand what's in them and, and how much of eat is, how much of eat is still be like cognizant of it. Yeah.

[00:33:06] Aware. That's a great, it's just an awareness I think. Right. Absolutely. For sure.

[00:33:12] Uh, so Joel, in terms of, uh, workouts and stuff, what do you prefer? Do you have like a go-to that you're like, yes, it's this, it's this day. Like I love leg day or I love like hit workouts.

[00:33:22] Or, you know, flipping tires in the yard. Yeah. You know, uh, traditionally, uh, from when I started, I've always been more of like a bodybuilding split kind of guy. Just like, Hey, like we're going to do some chest and arms, leg day, back day, um, shoulders and arms type of thing. Um, but I've gotten into like push pull legs type of splits. Um, full body.

[00:33:51] I don't think there's a right way or wrong way to design your program. Everybody's a little bit different. And if the, I think there are certain things that you need to make sure you do within your training program. Like you should be training your whole body at some point during the week. Right. So you need to don't neglect your legs, right. Go quit skipping leg day. Right. Like for the guys. Right. Like, so you want to make sure that you're,

[00:34:17] you're doing all of the necessary work to, to, to, so you don't have any muscular imbalances for injury prevention and just to, to, to feel your strongest. Um, but I've always done, uh, well, not always, but in the beginning, it was like a bodybuilding split.

[00:34:32] Like before the internet, right. Like muscle and fitness magazine, that's all I had. And like, you just kind of read through these magazines and try to figure things out on your own, try to get out of that force. But, um, now as I've gotten older, I've started to lean more into like a push pull legs, full body type of split. Um, and for a lot of people, that's, I try to get my clients to do full bodies and push pull legs, just because it's easier to get in.

[00:34:57] You're going to get more workouts in over the course of four months than if you're just doing single body splits or stuff like that. Um, and if you missed a day on single body splits, then it's, it's, it throws you all off. So you're doing full body or push pull leg. Um, the, there's more repetition throughout the week to hit everything, which is, uh, I think, I think you lost half our audience when you said before the internet, wait, the internet hasn't been

[00:35:27] been here forever. Oh, maybe even Tim doesn't even remember a time before the internet. Yeah. Hey, you know what? I started working out like I'm 48. Yeah. 48. I think for some, I mean, 49 in December, but I started, you know, working out when I was around 20 and like, there was, there was way before the internet, like whatever year that was 1998, 97 or something. But you know, we'd go get a muscle fitness magazine or a flex magazine. And you look through that and like, Oh, they got this workout.

[00:35:57] Like get 20 inch arms. Like, you know, that never happened, but like, you're just, you know? Yeah. You get like a muscle fitness magazine and a bottle of rip fuel was chopped full of a Fedra. You just go work out for three hours. Not realizing like you're really killing yourself, man. Like you're working out way too long. Like, why can't I grow? Cause you're not eating and you're working out for three hours.

[00:36:21] Yeah. Yeah. Tell me, Hey man, get out of here. You've been here for two hours too long. Right? Like you just kind of figure those things out. Eventually people, if you stick with something long enough, even without a coach, you'll figure it all out. Right? Like you'll figure everything out. If you stick with something long enough, we want to help you do that as quick as possible though. Like don't waste your time figuring things out on your own. Cause it will take a lot of trial and error.

[00:36:45] If somebody needs their taxes done, they don't understand how to do it. They go to an accountant, you know, if you need your house built, you go to a carpenter or somebody, you know? And so it makes sense. If you need help getting your body in shape and you don't know how to do it, like the easiest way in the most efficient way is to get some help.

[00:37:05] And it's crazy. And it's crazy. The amount of people that won't put that investment in right. And it's, you know, I think that's a big thing for people is like, they, they don't prioritize it. Like they do those other things, especially like, uh, like material things. Right. Like it. Yeah. I think that's a big thing that, that I saw when I was working with like the general, the general public, um,

[00:37:32] you know, you know, at TV 12 where it was like, uh, you just don't. And then I would get people that were like coming in where it's like, you were Utah. I love that analogy of the 10 miles in the forest. Right. Like that, that is such a great analogy because.

[00:37:51] And then you get these people that have, I've been walking around that forest for, for so long that it's just, they have no idea.

[00:37:57] The guy you see on the treadmill has been there for three years and he looks the exact same, right? Like this guy, he's trying, but he's just lost in the forest. He needs a little bit of coaching, someone to help with.

[00:38:08] Yeah. And, and, and I think if people were more willing to make that investment in, and we've said it before on here is if you're not willing to, to, and yes,

[00:38:19] the time investment, but also the monetary investment, you know, I think that's the other thing is like, it's, you need to, you need to be willing to spend some money on it to, I mean,

[00:38:28] if you look at the pro athletes and those dudes spend millions of, you know, Tom Brady and LeBron James, LeBron James has reported that he spends a million dollars a year on his body.

[00:38:37] As far as, you know, and that goes, you know, it goes into the recovery side of things and all those, all those areas of, of, um, you know, how do you recover?

[00:38:47] What are you doing to recover? You know what? And so that's, that's another piece of like, do you have like a recovery, a recovery day?

[00:38:55] Do you have people work that stuff that your daughter?

[00:38:58] Hey kiddo.

[00:38:58] She woke up from her mat. It's been 530.

[00:39:00] That's okay.

[00:39:02] But yeah, you're right on, man. Like that's it. Like, you know, people, the best, the best investment you'll ever make is in yourself. Right.

[00:39:08] And, um, it took me a while to learn that. I mean, I didn't learn that right away. Like, you know, I wish I would have invested in some of the things that I did eventually sooner than I had.

[00:39:18] I'd be further along, but, um, you know, I think as we get older, we start to figure some of these things out and, um, you know, if people can, and also there's so much, like we said earlier, there's so much misinformation on the internet.

[00:39:31] Like people are kind of lost. Like they don't know who to trust, what to trust. That's why, you know, especially with social media, I just try to give out as much free quality information as possible.

[00:39:41] And like, Hey, like take it for what it is. Um, and if people start to feel like you're giving them value, then maybe they'll come back around and like say, Hey, let me check this guy out.

[00:39:51] Like he's pointing me in the right direction a couple of times. Uh, you build off some trust. You show me some value. So that's where, um, I think you got to kind of like, uh, you know, be willing to give.

[00:40:02] As much as possible to, to, to get some of that return on your own investment and investing in other people, um, and let them invest in themselves.

[00:40:09] And then that, that will come back for you in the future, I believe.

[00:40:15] Yep. Yep. And that's, that's how I found you on there too, is I saw the stuff you were putting out there. I'm like, all right, this guy knows what he's talking about. Um, see if we can, we can convince him to jump on with us for a few minutes.

[00:40:27] Yeah. Yeah. I feel a lot of your method aligns with what we're, we're, we, you know, a lot of, a lot of the things that we say is similar to what you're saying.

[00:40:36] Yeah. Like I said, I don't have a ton of like credentials that, you know, I've, I got certified as a trainer through NASLM and this, the nutrition, uh, coaching as well.

[00:40:45] But a lot of it is just, Hey, I really love to work out. And I love to like, um, help people get that same passion for working out and like, uh, becoming better than I, that I found early in, in life.

[00:41:01] Um, and it's just something I, I grew to love, uh, you know, first for myself and then being able to help other people and like coach them up and kind of get that same fire in them that I have.

[00:41:11] So that's the main thing that I have. Like, I'm not a super, uh, talented guy. Never had the most talent on any sports team or anything that I've done.

[00:41:21] Never like was the biggest, fastest or anything, but I am consistent. I don't quit. That's where I, that's my lane. Like I'm very consistent over 30 years, right? Like I've never stopped.

[00:41:32] I just keep going. So that's where I can, uh, really help people just learn to be consistent and not quit and keep going. So that's, that's what the best thing that I have to offer.

[00:41:44] And the thing that's kept me, um, climbing to the top, just not quitting showing up. Like you said, just keep showing up.

[00:41:50] I showed up every day.

[00:41:52] I think when you said like, even like you don't have the biggest credentials, but you have 28 years of consistency. I don't care what certificate you have or anything like that. Nothing's going to be, you know, almost 30 years of doing this and doing it the right way.

[00:42:09] And from maybe mistakes that are made along the way, but learning constantly and consistent.

[00:42:14] Yeah. Lots of mistakes, but you just keep going and you're correct and you figure out how to not make the same mistake and keep going.

[00:42:20] Oh, exactly. Always keep learning too, right?

[00:42:22] If you're not making mistakes, you're not really trying. So you're going to make mistakes.

[00:42:26] Oh yeah. I mean, I tell my students that all the time. If everything's easy, you haven't learned anything.

[00:42:31] The only time you learn something is when you have to push yourself into an uncomfortable sort of space that you're not used to being in.

[00:42:39] So that's how we, that's how we grow.

[00:42:41] Absolutely. Yeah. Your growth is always on the other side of discomfort, right?

[00:42:46] It's on the other side to grow. You got to get over that discomfort and that uncomfortableness.

[00:42:50] Like you got to go through it or around it or somehow you got to get over it, through it, whatever it takes.

[00:42:56] You got to do hard things.

[00:42:58] You got to choose your heart or someone will choose it for you.

[00:43:02] Exactly. Yep.

[00:43:03] Right. Yeah, for sure. Do hard things.

[00:43:06] All right. Well, Joel, I see you got your hands full there.

[00:43:09] We don't want to keep you any, any more than you got to.

[00:43:12] Yeah, I appreciate it, guys.

[00:43:12] We had a great time. This was great.

[00:43:15] Yeah, this was awesome, man.

[00:43:16] Love to have you on again some point.

[00:43:19] Yeah, thanks, Tim.

[00:43:19] Thanks, buddy.

[00:43:20] You got a great time for having me, for sure.