Welcome to the Transform Your Mind Radio Hour and Podcast. A show about transformation. Mindset transformation. This is Life Coach Murney Young. And in my book, Out of the Snare, a story of hope and encouragement, I share my journey of being born in poverty in Guyana to have an abundance in America. And I did it by changing my mindset. Let's go do it. Each week, I bring you guests a one-on-one coaching session to help you change your mindset and transform your life. Welcome back to the Transform Your Mind, the Transform Your Life radio podcast and a television show. I'm your host, Life Coach Mernie Young, and sitting in the guest year today is Paul Salter. Paul is a registered dietitian, a coach, author, and a sustainable weight loss expert. Now you can give you a hint. That's what we're going to be focusing on today. Not just weight loss, but sustainable weight loss. And uh so, yes, uh the exact topic that we're gonna be discussing is how to guarantee a successful diet before you even start. And successful means that you keep the weight off, I'm assuming. So don't let me take the thunder from Paul, but Paul, welcome.
SPEAKER_07Yes, Marina, thank you so much for having me. It's exciting to be here. And I look forward to our awesome conversation ahead.
SPEAKER_04Yes, I look forward to it too, because hey, you know, I'm gonna learn something um myself. You know, I've been battling the bulge. And, you know, at my age, it's incredibly difficult to, I mean, I sustain my weight because I'm very, I'm very um, you know, I would keep weight for 10 years or something. But, you know, I, you know, when it goes up, it stays up. And when it, you know, it doesn't seem to come down. But um, so yeah, I'm gonna learn some things from you too. Okay, so let me give you guys a little bit more information about Paul so that we can set the tone for a conversation. Like I mentioned before, Paul is a registered dietitian, coach, author, and sustainable weight loss expert. He firmly believes that weight loss-related challenges aren't related to lack of nutrition or knowledge, but are actually projections of deeper rooted emotional and psychological challenges that one want to be able to confidently sustain weight loss until those challenges are acknowledged and overcome. His passion is helping men and women just like you reframe their thoughts and reshape their behaviors so that they can transform their relationship with food and diet and power transform, and finally, lose unwanted pounds once and for all. Since 2013, Paul has worked one-on-one with over 1437 men and women just like you, who have collectively lost more than 10,000 pounds, thousands of inches, and maintain their results. There's that phrase again. All right. So all right, so Paul, as we start off, I usually like to start off my interviews just getting on understanding a little deeper than the than the um the bio. So, what's your story? Um, you look pretty from and fit. Did you have a problem with weight loss at one point? How did you get into this work?
SPEAKER_07Yes, I appreciate the kind words, and I have a quite an interesting uh and diverse journey. So for me, it started off with a late growth spurt. And what I mean by that is at 16 years old, as a multi-sport athlete, I was about five foot one and 110 pounds. As you can imagine, it was quite challenging to keep up with all of my peers who were bigger, stronger, faster than me. And it finally clicked one day. And I don't know why. I like to give my mother all the credit in the world, but uh what I was eating and putting into my body was enabling me to perform better during sport practices, competition. I was able to keep up with everyone despite the size advantage that they had. And I took that nugget of knowledge with me and carried it into college where I shared my newfound love for, you know, exercise, weightlifting, and nutrition with friends and quickly realized that my peer group was turning to me more often than not for advice related to nutrition, related to weightlifting. And it finally dawned on me that maybe I could get paid to just talk about nutrition and weightlifting all day. So I began to study for my personal training certification, but I still remember to this day exactly where I was when I read, I believe it was chapter 23 of the big exam book. It was called Sports Nutrition. And that was my light bulb or aha moment that I finally realized there are actually people out there who are helping others or helping even athletes pay attention to what they're eating, when they're eating, so that they can feel, look, and perform at their very best. And the very next week, I went into my uh, I guess they were called my supervisor or counselor's office, declared my major as dietetics, and then went down the path of studying nutrition. But the thing is, at this time, across all collegiate athletics, you know, thousands of colleges, and I really wanted to get into sports nutrition. There were only seven sports dietitians in the whole nation. Really? Yeah, crazy to think about, right? So it was definitely a very new area of focus, but I was fortunate enough to be proactive and a bit aggressive, if you will, putting my resume everywhere to meet the right people, to lead me through a path in which I spent time in a hospital. I knew it wasn't time for me, but that's part of a dietitian's training. And I spent a lot of time doing competitive bodybuilding as I went through this journey of self-discovery. And this is where I started to really understand the holistic, you know, specifically the emotional and psychological impact that dieting has on people. And that when we finish a diet, trying to re uh return, I guess, to a sense of normalcy is a lot easier said than done. And from that was really, you know, birthed, if you will, a passion for helping people sustain their results. And that's really what I took with me through my first couple of jobs up until I left to do things on my own.
SPEAKER_04Wow. Yeah, that's a great story. As you were talking, you know, this is what happens when people talk, you know, my mind goes to, you know, to where did I hear this before? Where is that similar? And a couple of things came up. Um, one, um, and I've I'll mention it to first because of that sign that you have back there, Mamba mentality. I remember um I don't think it's the last dance, but it was some kind of interview with someone just like you that said that um he coached um Michael Jordan, but he was a strange person and that um he just sent kind of his resumes all over, and Michael Jordan wanted to work with him. So similar to what you were just saying, I don't remember his name.
SPEAKER_07I could tell you his name.
SPEAKER_04Yeah, you know who I'm talking about, right? Yeah, tell me what Tim Grover. Okay, all right, right. So and Mike, yeah, so where where did I see that? Was that part of the last dance interview? Or was he just talking something? It was, huh? Yeah.
SPEAKER_07And I also he just came up with came out with a new best-selling book back in May, which I highly recommend. It's called Winning the Unforgiving Race, and he talks about his story a lot there as well.
SPEAKER_04Right, yeah, so that's amazing. So I'm glad that you're on that same path, you know, sending out your resumes anywhere. And um, have you had success like him, like getting a star player to say, I want you?
SPEAKER_07Well, I can say I've been very fortunate to work with many collegiate professional Olympic athletes during my my years and happily now serve my community, which is just a completely transformational and indescribably awesome community of people.
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SPEAKER_04Okay. Well, hey, we're gonna set the intention that somebody, you know, is gonna listen to this interview and they're gonna say, I want Paul Slater Salter. See, I told you I want to call you Slater. And then this the first thing that popped into my head though was I read Tom Brady's book. Um, and he talked specifically that his body is an asset and what he puts into it, you know, and it was it was, I was, you know, I'm not into football, but I don't know why I read the book, but I think I heard him in a podcast as well. You know, I get a lot of my reading material from listening to interviews and podcasts, and then I go ahead and get the book. But um, you know, I am I have a grandson that plays football, and I sent that to him because, you know, his his his the way that he goes about nutrition and his body and the water and all that kind of stuff, and and so that he wouldn't, you know, get hurt. Um, it's amazing. So, you know, we started off in a you know, what you're saying is basically, you know, what we do that um nutrition is important. So a follow-up, why do you think there was only seven um uh nutrition people um in uh in your community or you know, the country, I think you said.
SPEAKER_07Yeah, great question. And you know, from my understanding and my I guess my hypothesis blended in there as well, for the longest time it was the strength and conditioning coaches shouldering the load of the weightlifting, the conditioning, the coaching, the leadership. And oh, by the way, can you squeeze some nutrition in there? And it wasn't really until, you know, late 80s, early 90s that a lot of sports nutrition research started to be conducted, but then we needed to fast-forward another 10 or 20 years before it kind of became more well known and actually accepted. And as you know, you can probably relate to in seeing in your past experiences, you know, some sometimes it's very easy to get stuck in our own ways, and it's hard for us to break out of our routine that we've been conditioned to. And I think that's simply what happened here. And once the research became so overwhelmingly supportive that hey, what you eat before, during, and after makes a huge difference, you know, ultimately they were able to create opportunities for individual experts to step in and take the lead in such a position.
SPEAKER_04Yeah, that's pretty good. All right, so let's transition to our topic. That was a great intro. Now, as I said, um, we're gonna be focusing a lot on, you know, everybody knows a diet. Um, you can even, you know, later on the conversation, actually, you know, um give us the definition of that because I know it fluctuates. Um but you know, we're gonna be talking about um uh, you know, maintaining weight loss. So the question I have here is what's the real reason or the number one influencing factor that people can't maintain their weight loss? They go on this diet, and I don't know, six months later they're back to the same weight, or even sometimes they gain more. So, what's that about?
SPEAKER_07I think there's two major driving forces behind the behind this occurrence. And the first one actually goes really right well with what you just said about the definition of the word diet. It's a perfect opportunity to talk about this because there are actually two definitions to the word diet. There's the one that we are also familiar with, which is intentionally eating fewer calories to lose weight. And that's the one that you know the weight loss industry promotes very heavily and tries to, you know, for lack of better words, brainwash us with. However, the second definition is simply a habitual way of eating. And the best example I like to describe to illustrate that definition difference is you know, a vegetarian or someone who follows a plant-based diet doesn't necessarily mean that said person is eating to try to lose weight. So, really, what it encompasses is a lifestyle, a foundation of healthy behaviors and a healthy relationship related to our food choices. And where we all go wrong as a whole population is we focus on the former definition, only intentionally eating to lose weight. And what happens as a result of focusing on the wrong definition is we develop a very short-term focus. And where things go wrong is you know, we commit ourselves to 30-day cleanse, 90-day transformation, 12-week this, that, the other, but we never have a plan for day 91, day 92. It's kind of like, oh crap, what do I do now? I just made all these massive changes for the short term because I was really committed, motivated, and exciting. Motivation has now waned, excitement has now waned, and I now realize I do not have a foundation of healthy eating habits that help me feel and look my best to fall back upon. Crap, I'm gonna fall back on what I'm used to, and then the weight comes back.
SPEAKER_04Okay, so you um you know, you're saying that the weight comes back because they eat, um they fall back on their batch food choices. But um I've been told or you know, read or heard, wherever, um, that a lot of times they gain the weight back is because they change their their metabolic metabolic rate from the dieting. Can you talk on that?
SPEAKER_07Happily, yes. So one of the biggest things we we have to remember when we diet is dieting is a major psychological, emotional, and physiological stressor. Your body wants nothing more than to bring you out of the diet. So, what happens when we begin eating fewer calories to initiate weight loss, our body starts to enter this protective mode. It really begins to hoard. And anytime we get excess calories, it holds onto them for dear life to simply try to store them to protect itself from future stress. But what happens is when we begin dieting, our body wants to conserve energy. And the way this manifests is simply our metabolic rate or the number of calories we burn per day begins to slowly decline. And what also happens is there are hormonal changes that actually make you hungrier and less likely to want to stay on track with your plan. Our cravings increase, et cetera. So I like to joke, you know, our body is almost like a professional kickboxer. It's going to punch and kick from any which angle to fight to get you out of that calorie deficit, and you have to be prepared to handle the punches, the kicks, maybe the headbuts, the occasional elbow, who knows what?
SPEAKER_04Yeah. So that's good. So that's basically what I heard. Um, and and I've seen it where um, yeah, you gain it back and you gain it back faster because you're changing your cellular structure. Um so would you say that that's the number one mistake that people make um uh in that leads to regaining the weight loss white lighting is maybe a calorie restrictive diet, or is there more great question.
SPEAKER_07So it's I think it's important to note to diet and to really initiate weight loss, you have to be in a calorie deficit, or there has to be some form of calorie restriction. And there's no problem with that whatsoever. It's literally an essential step. But what happens is the harsher your calorie restriction, or the longer your restriction, your body is so dynamic and adapts so quickly. And let me give a numerical example to help. Let's say somebody's eating 2,000 calories per day, they decide they want to lose weight, and they slowly drop their calories to 1600, 1200, maybe even a thousand. People get too excited and make such harsh changes in their calorie restriction that their body adapts so quickly. And then when they get to day 91, for example, and they just return to their old eating habits, now they've been accustomed to eating a thousand calories per day. They go right up to 2,000 or even more. And like I mentioned earlier, their body just wants to hold on to all of those excess calories to protect themselves, and there comes the weight gain.
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SPEAKER_04Okay. So that's the number one reason to um harshly restricting their calories. Do you have another suggestion of how you re you know how that works, how they should do it?
SPEAKER_07Absolutely. So the two points to keep in mind. Now the first is you want to try to lose weight eating as many calories as possible. And let me explain next. I know it kind of sounds a little funny.
SPEAKER_04That's a what do you call that? A paradox or something? Yes.
SPEAKER_07Like an oxymoron, one of those things. Yeah, that's right. Yeah, that's it. Okay. So if we go back to that numerical example of let's say I'm eating 2,000 calories to maintain my weight, I decide I want a diet and I reduce my calories to 1,600 calories, and all of a sudden I start losing, you know, an appropriate amount of weight every single week. Well, if I'm losing weight at 1,600 calories, I'd be kind of foolish to immediately jump down to 1,200. That would make it, you know, that much harder, which would challenge compliance and you're more likely to get way off of track, maybe succumb to binge-like behavior. So we want to eat as many calories as we can while still driving weight loss. And an appropriate, you know, our optimal rate of weight loss is about 0.5 to 1% of your body weight per week, which, for example, let's say a 200-pound person, that's one to two pounds per week. And we want to just simply take a patient stepwise process and how we go about reducing our portion or calorie intake. And then when it comes time to transition after or out of a diet, this is what I like to call the post-diet maintenance phase. You need to take the same planning and excitement that you had about building structure around your diet to life after dieting. And just like you did with your diet, you almost is actually called a reverse diet in many circles. You're gonna slowly bring your calories back up. You're not gonna go from a thousand to two thousand overnight. You're gonna do so in a diligent, stepwise fashion again.
SPEAKER_04Okay, I got it. So this is a probably a good time to talk about because one of the questions I have here is what's the difference between a pre-maintenance diet and post-maintenance? Do you just talk about the post-maintenance, which is where you gradually bring your calorie level back up so that your body can get accustomed to you know, all this, you know, you know, um what you're doing to it. So what should we do as a pre-maintenance phase?
SPEAKER_07Fantastic question. So the way I like to talk about a pre-diet maintenance phase is when somebody comes to me and it's about 99% of those I work, they say, hey, I want to lose X amount of weight and I want to lose it yesterday. And you know, it's a typical, you know, we we want all of our results yesterday. But when I when I go through their questionnaire and have these initial conversations with them, I get a I get a really good picture of their current foundation of eating habits, if there are any habits in place. And I also really get a gain get to gain a good understanding of their relationship with food. And what inevitably happens more often than not is people who want to start a diet don't really have any foundation in place. You know, maybe they're dining out seven times a week or they're skipping meals here and there, and then they're binging later, et cetera. So this pre-diet maintenance phase is a point or an opportunity rather to start building a unique, sustainable structure for that individual. And because changing habits can be a stressful process on its own, we don't want to add additional layers of stress in the form of a calorie deficit. Like as we just mentioned, that's a psychological, emotional, and physiological stressor on its own. So it's during this phase, we're not trying to lose weight whatsoever. We're simply working on rebuilding a foundation of healthy eating habits, one that is unique and sustainable, and also reframing or rebuilding our relationship with foods that we're really thinking for the long term from day one.
SPEAKER_04All right. So um, so as you were talking, I'm getting this picture of um, let's say that somebody likes to eat p I'm just making this up, but let's say somebody likes to eat pizza or fried food or something, and they're 50 pounds overweight, right? So um they come to you and you ask these questions and you understand that they have this relationship with food where they're eating bad food. So instead of you saying, well, okay, I'm gonna put you in this calorie-restricted diet so that you can start losing weight, what you do is maybe you stare at them to some vegetables or fruit or something. Is that what you mean? Is there a diet? I mean, yeah, explain that so that someone's listening can understand what that means.
SPEAKER_07Absolutely. So, in the you know, 10 plus years of doing this, working with the 1400 plus people, those who have had the most success, it all boils down to three common principles. And that's related to the foundation of their food and eating habits. And that those principles are simply literally simplicity, individualization, and sustainability. So, you know, if you and I, for example, Myrna, we're working together from day one, I'm really gonna ask you a lot of questions, challenge you to think differently about what you know an ideal day of eating, nourishing your mind and body, your soul looks like. So, for example, maybe you only want to eat three times per day. Maybe you know your best friend wants to eat five times per day. We focus on you. So we really build a structure that is unique to you. So, you know, if you want to eat three times per day, great. I'm gonna have collected information about what your eating looks like as of late. And I'm gonna be able to identify what I like to call areas of focus or areas for growth. And we're gonna start with the most, you know, in one I feel most important that's gonna give you the quickest win right away. And we're gonna take that and we're gonna build positive momentum before we move to the next one. And one of the most common ones I get is people coming to me under-eating protein. So maybe that's looking at ways to add in protein throughout the day. Maybe even, you know, I like to say sneak protein in so you can reap the many benefits protein has to offer without making some completely upheaval change to your current approach to nutrition and eating.
SPEAKER_04Okay, all right. So I got it. So you just getting them um, you know, maybe in touch with um what they're eating and um getting them in, you know, starting the diet phase and maybe even seeing if they can follow it, to be quite honest. So I got that. Okay. So is there anything else you want to add to the post-maintenance phase? Ordered in, you know, deliberately get your calories. I mean, um intentionally um start eating back those calories. Is there anything else you want to add to that?
SPEAKER_07I would say that the focus needs to be equally, if not higher, than during the dieting phase. Because if if you think about it, if let's say someone has a goal weight loss, a goal of weight loss of 20 pounds, for example, and maybe it takes them one diet, maybe it takes them two. That's not important. What's important is how they spend the time structuring the time in between diets. Because if you are going to diet and then maintain your weight loss successfully, you should probably only spend about 1% of the rest of your life ever dieting. Like, think about that for a minute. If you do one good diet and you learn how to maintain your weight loss, you never have to diet again, which is fantastic. Yeah. So that's where you're talking about um lifestyle, right? Yes. Right, right. So during the post-diet maintenance phase, we want to pay attention to, of course, the gradual increases in your calories, your portions to get you back to a level that supports everything you want to do to live life to the fullest. But during this time, too, we need to really put a lot of attention and time into redefining what normal or balance or moderation looks like for you as an individual, and then view each of those through the lens of sustainability so that weight maintenance continues to happen as you kind of literally operate on this new version of autopilot with your eating and exercise as well as self-care habits.
SPEAKER_04Okay, so in your program, do you include um exercise or just diet?
SPEAKER_07We focus a lot on nutrition, but we actually focus a lot more on you know the emotion, behavioral, and mindset aspects that this whole sustainable weight loss equation entails. So not much on exercise.
SPEAKER_04Right, right, right. Yes. Yeah, the brain, the mindset. Yeah, I got you.
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SPEAKER_07It absolutely is. But here's the one thing I'll include is before someone who enters our our community and program, um, before they receive you know instructions and the individual one-on-one care to build out their pre-diet maintenance phase, they actually spend the first couple of months not even focusing on nutrition. We spend a lot of time up in here, and in I'm pointing to my head, and in the heart, really looking to understand their past, how, for example, their childhood, potential childhood traumas, relationships with parents, guardians, friends, their environment shaped their current relationship with food, dieting, and themselves. And we really use this as an opportunity to shine a big bright spotlight of awareness on some of the ways our past is experienced or rather is affecting self-talk, limiting beliefs, toxic thoughts, counterproductive habits. So we spend a lot of time there first before even getting to the nutrition. Because if we can start making some tiny, you know, like nth of a percent or degree changes, they're gonna accumulate and compound over time so that when we get to the actual nutrition nuts and bolts, it actually feels really easy. And I can't tell you how often, Mara, that's the response we get is for the first time in my life, eating healthy or losing weight was finally easy. Things just begin to click when you tackle the deeper rooted issues.
SPEAKER_04Yeah, yeah. Um, I was listening to um uh Super Soul Sunday the other day, and um Uprah was talking exactly of the fact that when um she started to clear up why, you know, uh, because her her food was chips. I don't know how much weight you can gain with chips, but you must have to eat a lot of chips in order to gain a lot of weight. But um, you know, she she has maintained the chips as her weakness. And she was saying that, you know, um when uh when she when she understood you know the past trauma that was making her eat, then you know, she would immediately go to a bag of chips to um self-medicate, you know. But but we all know, we all know that um, and that's basically where we started off talking about that that people have the knowledge, but they just don't do the work. You didn't say that, I'm adding that. But you have the knowledge because if you know that um you're sitting um in the evening and um you're just eating nonstop, which is where when a lot of people do it, um you're just eating nonstop, um uh you've got to know in your brain that there's something wrong there that you can't stop. But nobody does the work to figure out what's your trigger and why they're doing this. Um, but you know, when they come to you, I'm almost sure that they have to be more than 20 pounds in order to come to you to do that work because it's a lot of work in order to understand why you're overeating, why you're on this yo-yo diet. You go for for 90 days, as you say, and you are you're doing all the right things, and then you go right back to doing uh you know the things that you know you shouldn't do, and um gain all the weight back. So um any follow-up comment on that?
SPEAKER_07I mean I I I think you hit the nail on the head and did an excellent job recapping that. I would just add to what I've I've observed in my years is simply when someone someone's gonna move through. I'm sure you're very familiar with the stages of change model. They don't even know there's a problem, then they know there's a problem, there's a big spot, fat spotlight of awareness on it, then they're starting to contemplate do I make a change? But at some point, that pain of inaction becomes so great, whatever it may be, we call it rock bottom, something, some external cue finally pushes them to take that one baby step in the right direction. And from there, if they're in the right community, surrounded by like-minded people, the coaching, accountability, support, they're able to use that baby step and turn it into a million baby steps, and the positive changes can begin to happen.
SPEAKER_04Yeah, you're very right. And usually the rock bottom is when there's an illness. You go to the doctor, he says, you know, you gotta lose that weight. Or maybe they're, you know, if it's a female, you know, maybe she wants to get married or something. But yeah, there is definitely something that um makes you do the work because nobody wants to do the work. Everybody just prefers to sit and eat fried chicken or ice cream or or whatever that is, you know, people don't even want to go take a walk. We have established before our before we recorded that we're born in Florida. Um, and I just love, you know, I walk, you know, 5K every morning, and I absolutely love it. You know what I mean? Because we're in Florida. I don't have to pay for a gym membership. I do go to the gym once in a while and do some strength training because it's important. But um, yeah, how many people I talk to that don't walk and live right here in Florida?
SPEAKER_07And you want to know something really interesting.
SPEAKER_04100% right, go ahead.
SPEAKER_07With walking. So there's this really cool study that's been going on for gosh, like 40 or 50 years. It's called the National Weight Control Registry. And what this basically is, is an ongoing study of what I would officially call like professional weight maintainers. So, like to be in this study, you have to have lost at least 32 pounds and kept it off for a year. You go through a bunch of surveys, questionnaires, behavioral analysis every single year. What's really neat though is the average person in this study, and the tens of thousands of people, 80% of which are women, have lost an average of 60 pounds, kept it off for at least five years. And the most popular or number one form of exercise amongst these tens of thousands of people is walking. That's it.
SPEAKER_04Well, you know, I'm telling on myself, but I started off our conversation by saying that um I maintain weight. For instance, when everybody was talking, you know, we're, you know, we're doing this interview when COVID is still around, but it's like phasing out, right? And um there is a there was a study that showed that the average person gained about 12 pounds or 15 pounds or something over, and a lot of people gain a lot of weight because they're just sitting on their butts and they're not doing anything. Even the ones in Florida wouldn't go out and take a walk, right? Do you know that I gained five pounds over the entire year? But that five pounds was still bad because, like I said, my weight just keeps going up, you know, and I have to work to bring it down, but it goes up gradually, and I was actually proud of myself. Five pounds in the entire year, which is still bad, but and that's because I I do have a walking regimen. I I do have a walking regiment. Yeah, walking is very good, right? And um, I just can't understand how why people don't do it. I don't understand you and me both. I don't understand why people don't know it. All right, so yeah, we've we've had an excellent interview. So now um tell us about your program. Tell our listeners um and those watching on TV, um, how you can help them, you know, maintain their weight loss goals and you know what your how they can contact you and stuff like that.
SPEAKER_07Yeah, absolutely. So my core focus where I eat, sleep, breathe, and live these days is called the 5% community. And this is where we particularly work with high achieving women, specifically mothers, to help them reclaim their confidence, their inner peace, and calm. Through learning how to rebuild not only their relationship with food and dieting, but most importantly the relationship with themselves so that they can lose the weight they want, reclaim their energy, and truly feel, look, and be their best. And the way we do this, our central focus of, of course, there's plenty of coaching one-on-one time, online, continuing, therapeutic and transformational curriculum that is with them every step of the way. But truly the magic comes within our community. When you surround yourself with a like-minded or a group of like-minded individuals, Myrna, just like I know you know this very well, it truly is an opportunity to time collapse your results. Because one of the worst things that I've observed happening, specifically with mothers I've worked with over the years, is we develop this sense that, you know, we are alone in how we feel, alone in what struggles, challenges we have on our plate. You know, mothers in particular have to wear so many hats during the day. You know, their own hat, taking care of themselves, is the lowest on the priority list. But when you surround yourself with like-minded individuals, you can actually restore hope, restore feelings that change is possible. And it's through the collaborative, accountable, and supportive efforts amongst our community, we've really seen some fantastic, sustainable changes. And of course, you know, on the scale in the mirror, but more importantly, in mindset, relationship, and emotions related to food, eating, and just simply being the best version of ourselves.
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SPEAKER_04Did you or someone you know wind up outside of Best Buy stores awaiting a voucher to receive either the new highly sought after PlayStation 5 console or the Xbox Series X a few weeks ago? How about a restocking app that will tell you where products are? Grayson Adams, a local Atlanta native and KSU graduate, created fastalerts.io. Here's how it works. You visit the website www.fastalert.io and you choose the product you want to track, such as the PlayStation 5. The website then checks all retail websites regularly and plays a sound when the gaming console is in stock. You are then taken to the online retailer where you can buy the gaming console for MSRP. Since Pass Alert Style Alert launched in early September, Grayson has helped hundreds of people get a gaming console, many of whom have been previously trying for months. The app is free with no advertisements or affiliate links. Users from the Messaging app Discord are also able to receive alerts from fastalert.io directly to their phones or computers. Head over to www.fas.io and get ready for your Christmas shopping. I like that because yeah, one of the challenges with most women is um they don't lose that baby weight, you know. They and and and and and and the bad thing about it is that it's compounded. So you get your first baby, you you kept 20 pounds, and then you you get the second baby, and now you're 50 pounds overweight, you know, and it's very hard to lose it because yeah, um they don't have the time, you know. I mean that's what they say. You know, we can always find it. That's what they say. We don't have the time. I go to work, I gotta look after these kids, I'm tired, and you know, I just go to bed. I don't have the time for exercise and and whatever. And you know, eating well, hey, you know, sometimes they eat what they buy for the kids, and you know, the kids are not dieting. So I understand that part. Okay, so that's a great community that you have that you're focusing on and helping women um psychologically, because it's it's it's definitely psychologic psychological. Um, and um so so all right, you just give us a little bit of that. So you're you're you're giving me the background, but then how do they get in contact with you and you know that kind of thing?
SPEAKER_07Absolutely. So the best place to connect and engage with me is on Instagram. I'm active there, you get a good behind-the-scenes look, and if anything, you get to come hang out with my dog and meet him. He's a ball of love and energy. Um, but on Instagram, you'll get a fantastic feel of you know who I am, what I'm about, what our team and community are about, and that's the best place to, you know, actually apply to join the community of like-minded, high-achieving women that we get to work with on a daily basis.
SPEAKER_04So, what's the handle?
SPEAKER_07And the handle is Paul Salter Coaching.
SPEAKER_04All right, so you don't have a website?
SPEAKER_07The best website is gonna be thepaulsalter.com.
SPEAKER_04All right, and for those listening and watching, the salter is S-A-U-L-T-E-R. All right, S-A-L-T-E-R. No U. Okay, there's no U, right? I'm sorry, you're right. Yes, I'm trying to be helpful here. I actually wrote S-A-L and I when I said the U. But yeah, it's S-A-L-T, like salt, um, or Paul Salter. The Paul Salter.com. You got it. Right. Okay, awesome. All right, well, we've got a little bit of time. So let me ask you one thing um that pertains to women that are over 50. Is there anything that they have to do different to um lose weight and maintain that weight loss? Because women over 50 are dealing with the menopausal hormonal stuff.
SPEAKER_07Fantastic question. I was actually just fortunate enough to have one of my one-on-one clients on my own podcast last week. She is 57 years young and has, you know, dropped significant weight and didn't even start really paying attention or trying, if you will, till I believe age 50 or 51. And I can tell you that on a nuanced level, there are a couple things to be aware of, a couple strategies that can help you along the way. But ultimately, everything boils down to consistency, finding a simplistic, unique approach to you related to both nutrition and exercise that you can implement consistently while still living your life to the fullest. But on a nuanced level, a couple days per week of resistance training and it's gonna go very, very far for you. It's gonna help you maintain muscle mass, which is something after the age of 35, we begin to lose a little bit every single year. And the reason muscle is so important, aside from you, you know, being able to do everything you want to do physically, is muscle is very energetically costly, meaning we expend a great deal of calories just to maintain it. So you can imagine if you're maintaining more muscle, you burn more calories, you lean out. And then similarly, kind of building off of that, is putting an extra emphasis on your protein intake during the day. As we age, particularly after the age of 50, our bodies become less sensitive or less responsive to protein. So we need a little bit more to still have protein do all of the wonderful things it does from us, specifically from a muscle standpoint and appetite management standpoint as well.
SPEAKER_04Okay. Yeah, so that question is really from me, but um, so that was great. Um my listeners as well. So yeah, so I'm doing all those things, you know. I um I told you already, I walk, I have, I drink protein in the morning with my protein shake. Um, yeah, so that's basically that's my consistent diet. Um, I don't have lunch and then I have dinner and and I focus on um eating well. Um and then I go to the gym. You know, I um I don't go as often as I should. I guess I should add that. But um, you know, I go maybe let's say a couple times a month. So, but um yeah, but now that you're you know you're saying that that is that is important um uh to help with the main, you know, you know, losing some of the weight and then and and then maintaining it. So that's great. So that's awesome. Now you just mentioned that you have podcasts, and I was very impressed by your your dialogue and your speech and your energy. So that's great that you're a podcaster. So what is the name of your podcast? Hey, come on, show off.
SPEAKER_07Yes, thank you for those kind words. And the name of the show is the screw the scale podcast.
SPEAKER_04Okay. Screw the scale.
SPEAKER_07I love it.
SPEAKER_04All right, it's a lot of fun. Yes, so we're not we're not we're not gonna be, you know, if I were to take um the message from that, is we're not gonna be jumping on the scale every morning and and waiting. We're gonna have the the mental and emotional um uh stuff down instead of jumping on the scale.
SPEAKER_07Bingo, you got it. We're gonna put that pesky clunk of metal to the side.
SPEAKER_04I love it, I love it. Can I tune in or what?
SPEAKER_07Please do. We'd we'd appreciate it.
SPEAKER_04Yes, okay, all right. So awesome, Paula. This was uh a very high energy, lovely interview. We covered a lot of stuff very quickly, which is why we're um uh, you know, we're a little early. But that's great. You know, I love to be able to um to get good content in. You know, one of the things um uh you know I want to circle back on is um you said something very important that you know we should lose about 0.5%, I think you said, of our uh body weight per week. So you can't you don't want to go too fast. And I think I heard that that you know you lose one or two pounds a week is good. You don't wanna you don't wanna like lose 10 pounds or something because that's usually probably only water weight or something. So that's you know, one good tidbit. Um so um uh and you give a you know, you said you know that for somebody that's 200 pounds, it's one pound a week or something, right?
SPEAKER_07Was that the numbers? Yeah, 0.5 to 1%.
SPEAKER_040.5 to 1%, right? Um all right, so yeah, I I like that. And then we also talked about the what the diet means. Um and you know, diet could be intentionally eating, which is basically what everybody thinks of a diet. You um go on a diet where you're calorie reducing and you're intentionally eating, and then you know, um, and the reason I asked that question is because yes, I've heard that, that a diet could be what you eat every day, you know what I mean? Um and that's what you brought out. You brought out that it is your lifestyle, food choices, um, and how you habitually eat. You know, in the African American community, that means that a lot of times the reason that they have, you know, you know, I'm from the West Indies, so I'm not necessarily I don't have an African-American diet, but you know, I identify with that community. But um, the African American diet is, you know, things like fried foods and you know, cornbread and you know, all those, you know, high, you know, fatty foods. And that's why um the African American community has a problem with weight because you know, uh the foods that we eat. Now then I hear about the Mediterranean diet. The Mediterranean diet is, you know, they don't gain weight because they have a different kind of diet, right? And then we have the, you know, so you know, it's your lifestyle. So if someone comes into your program, then they are, you know, generally speaking, to become conscious of it, to become conscious that maybe your um uh your um your culture, um, the food that you're eating with your culture needs to be changed a little bit. And um you have um a different kind of diet. And and I myself has tried to, you know, in the Caribbean, we have a lot of um, you know, we eat a lot of rice and um and and vegetables, right? So um not that big a meat because you know, we're poor countries and a lot of meat. So I've gone back to, you know, eating that way and concentrating on more vegetables and just a small amount of meat. And that is that is helping me maintain, but I want to lose the scale needs to go down. Yes. Um any um last words for any uh oh before we do that. So I want to thank you, Paul, for um a very spirited conversation, very good contact, uh, very good content. You know, our my regular listeners know that um they can tune in to the show page, um, which is blog.myhelps.us, and there will be a transcript of my conversation with Paul. If there's anything that you missed, you can have the transcript there. And there will also be links to his podcast, his um his Instagram feed, and also um his um right, his webpage. So um right, so we will have all that. Uh so once again, thank you. So as we wrap up, Paul, any last words or any any um inspirational message that you want to leave for our listeners.
SPEAKER_07Yes, I'll first begin by just saying thank you for the opportunity. I thoroughly enjoyed our conversation. And for the listeners, I would say to you, remember to trust yourself. Like we kind of alluded to early in our discussion, you already know how to eat healthy. You know the difference between, you know, an appropriate portion size and maybe in a not so appropriate portion size, and you already know what to do. And before you spend your money and time, energy and effort trying to outsource to fad diet A, B, and C, focus on making one tiny positive change that is geared towards, excuse me, simply helping you feel a little better. And when you make that change successfully, then insert another one. And you're gonna start to build positive momentum because when you begin feeling better, your energy comes up, your confidence comes up, you're just exuding this different level of energy that then has a nice positive ripple effect on other areas of your life. So now we're talking about creating a win-win-win situation.
SPEAKER_04Yeah, that's perfect. That's perfect. You know, as salespeople, um, when I was in sales, that's exactly it. When you get a small little sale, it gives you the confidence to go on and get, you know. So yeah, having those little positive um nuggets along the way, that definitely helps. All right, Paul. Well, excellent, awesome. So we're definitely um come to the end of our show. Um, love talking about weight, love talking about weight loss. Um, today we we spoke about how to, you know, maintain weight loss after you've done a diet and you're you lost a pound, how to maintain it. So I think that um we did a good job of of leaving you some good nuggets. Um so definitely follow Paul and listen to the podcast. Podcasters are great because you get some really good information on there. You know, I listen to podcasts every day myself. So um thank you guys for tuning in. Thank you, Paul. And until next time, God blessings.