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Saying it outloud!
Saying it outloud!
EP 103: Decoding the Paradox of Nutrition for a Healthier America
Are you aware of the magnitude of nutritional crises in America? Let's lay it bare - a staggering 42.4% of US adults are obese, 73.6% are overweight, and mental illness touches one in five adults each year. In this edition of Saying it Out Loud, we grab the bull by the horns, examining these sobering statistics and accentuating the underlying connection between mental and gut health. We also share our recent indulgence on a cheat day and the anticipation surrounding Adriana's event.
The rabbit hole of nutrition goes deep, and we navigate you through its intricate systems, uncovering emotional ties to food that can hinder your fitness journey. We also throw light on the paradox of chronic dieting and its counterproductive effect on your well-being. Discover the simplicity of our approach to nutrition, where the magic happens not with a confusing diet plan but with conscious decision-making and discipline. We also share personal anecdotes on the emotional investment in nutrition and the cultural impact of eating out.
Nutrition, my friends, is not just about that momentary pleasure on your taste buds but a lifelong commitment to your health. We emphasize the importance of nutrition for long-term health and longevity, discussing essentials like calculating maintenance calories to the importance of staying hydrated. We address the dire state of America's declining health and provide actionable advice for those seeking to improve their lifestyle. So, tune in to this enriching episode and take the reins of your health in your hands. Together, let's make America healthy again!
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What's going on, everyone and welcome to Saying it Out Loud. A podcast created to help people who want to learn more about fitness and life. Our podcast will help you build a foundation and turn fitness into a lifestyle and help you conquer your life. I will be your host, leo, and my co-host.
Speaker 2:Stephanie, and we're the owners of a HALA athletics coaching business built on our belief that clients aren't just a dollar sign and they're human. Now on to the episode.
Speaker 1:What's going on everyone and welcome back to Saying it Out Loud. Come see us live another Monday, 7th time in Texas, and it's been interesting the last few weeks. We had a beautiful cheetah, one of our favorite meals all time steak and pasta, more specifically Alfredo pasta and we had garlic steak Amazing. I made pumpkin spice cookies. How are those?
Speaker 2:Better than last week.
Speaker 1:Better than last week. See, it's about improving, not perfection. And I also made Oreo cookies. It tastes just like Oreo, so those are good. And then I made apple crumble cheesecake. I like that Tastes like apple crumble. And then I made donuts and those were better than last time, see. I try to get better. Okay, and the donuts were better than last time. Yeah.
Speaker 1:It's interesting about using the fryer If you leave them in there just like 15 seconds longer, they taste completely different. It's crazy. But yeah, still working at the timing on that, because some people say you know a minute on each side, some people say 30 seconds on each side, so I'm gonna go with the 30 seconds next time because I think that's the best. But yeah, so that was a good cheat day, because after last time we went out, just going out is just not what it used to be and that's partially our blame.
Speaker 2:But any who you mean our fault? Yeah, okay.
Speaker 1:Our fault. We're to blame for that same thing.
Speaker 2:You said our blame.
Speaker 1:Yeah, we're to blame for that we're the reason that going out isn't as good anymore and the road to recovery for me back in the gym, slowly but surely making my way back up to my working weights. I'm still like 250 pounds off on everything, so we'll get there. And then this Saturday we have Adriana's event Our friend Adriana's opening of her own clinic. That's awesome.
Speaker 1:She's a NKT level two specialist and we are gonna go celebrate her opening because it's crazy. She built it Might as the warehouse, but everything else. Her and her husband and some of their friends came out and they built everything from scratch. So everything in that clinic is them. No contracting work, which is pretty awesome, but she's helped us out a lot when it comes to the gym. She's helped me out tremendously to give me back in the gym, and so we're gonna go show our support, and so you know cookies.
Speaker 1:I'm breaking bacon 50 cookies. I gotta find the fridge space for it, so it's gonna be some Tetris later. But yeah, so that'll be a fun time. And then I think I finally decided to start selling my cheesecakes locally here in Texas first Sorry for anybody who's not here in San Antonio.
Speaker 2:I mean if you want to pay for the shipping.
Speaker 1:Yeah, if you want to pay for the shipping, bro, I'll send it to you. But other than that, let's get to this episode, which is a perfect segue because, question of the day, what do you think about when you think of nutrition? Most people probably think, oh yeah, what I eat. Okay, well, that's part of it. You probably guessed it Top of the day nutrition. Now, before you think, this is going to be like some lessons to learn on nutrition. This is going to be more about the mindset around nutrition. Now, I believe people don't stick to their nutrition goals. Now, there's no notes. Today we're going off the dome, so get ready for raw uncut and filter on me. All our pockets are raw uncut, but this one more so. But I do have some statistics Wow, statistics that we're going to start off with. So I want you guys to get a full grasp and understand the weight and the importance of nutrition when it comes to health in America. This is specifically for America, so let's get to it.
Speaker 2:More unhealthy and overweight than most countries.
Speaker 1:So yeah, definitely, and you're about to find out how bad it is. All right, so I'm going to read a few, she'll read a few, and then we'll hop into the actual topic in hand and there will be some learning parts to to help you guys figure out your nutrition. But we'll get to that so very fresh Well statistic 42.4% of US adults are obese.
Speaker 1:That's the restriction of CDC. That's crazy, right? 42.4%, 4%, that's a third of America. They near a little bit over a third obese. That's crazy. Anyways, move on. 73.6% are overweight. I don't? That's just mind blowing to me. That only what 27% of America is not overweight? All right. One in four deaths are caused by heart disease. Heart disease remains a leading cause of death in the United States, which ties directly into nutrition.
Speaker 2:I'm going to read like five, no, you go, keep going, and then eventually I'll put more point 48% of adults have some form of cardiovascular disease.
Speaker 1:48% that's almost half of Americans have some type of cardiovascular disease. 34.2 million Americans have diabetes, 10% of the US has diabetes. 88 million American adults have pre diabetes, which is obviously right before you get diabetes. And then one in five adults experience mental illness each year. Now, why is this one in here? Because, for those who don't know, your gut health directly affects your mental health. So if you're eating crap, it's going to disturb your microbiome, just a great gut, which is then in turn going to mess up your mental health. That's why they call the gut the second brain, so they directly correlate with each other.
Speaker 2:Yeah, it doesn't matter how much SSRI is depression, anxiety men's you're taking. It's not going to really work if your nutrition and your health is non-check. Actually, we honestly have claims come off of it because of that reason.
Speaker 1:I'll read this thing right here, then you'll start the next one.
Speaker 2:Number 13?
Speaker 1:Yeah, okay 1.8 million new cancer cases are expected. That's crazy. They're expecting 1.8 million people to get cancer and cancer has definitely been on the rise, especially young people, as of late and they're expecting over 600,000 cancer deaths. And then only 23% of Americans get enough exercise.
Speaker 2:I wonder what the enough part is, because that's probably like just walking.
Speaker 1:That's only 23%.
Speaker 2:I know Okay. Less than 10% of Americans meet the daily recommended intake for fruits and vegetables. 3.8 trillion are spent in healthcare 3.8 trillion spent in healthcare.
Speaker 2:That's a lot of money. 18.5% of children in atalismans are obese. I see that happen a lot. One in six children develop developmental disability, including ADHD, autism, etc. Wish fun fact we just posted this on our stories today If the father and mother both consume diet soda before conception or during pregnancy, the kid is more likely to develop autism. And a lot of people like diet soda when they're pregnant because they think it's healthy.
Speaker 1:Because why?
Speaker 2:I don't know, it's still so good 21% of the calories consumed by children come from beverages. Of course, one in three children in the US are overweight and obese. Poor nutrition is a significant contributor to that, and then 78% of the children consume more calories than they spend, which leads to weight gain and obesity. I mean, we are very sedentary. Kids nowadays are extremely sedentary, so definitely not surprising. But you just keep scrolling. No, that one doesn't Okay. Good enough 12% of Americans are considered metabolically healthy 12%.
Speaker 2:And that's I want to keep in mind this metabolically healthy is like per the Western medicine standard, and their standard within functional medicine is already unhealthy. So I want to keep that in mind because it's probably a lot lower than that when it comes to functional medicine health.
Speaker 1:But just understand the significance of that. Only 12% of Americans that means 88% of people are unhealthy.
Speaker 2:Part of the statistic, yeah 92% of Americans are deficient at least one essential nutrient.
Speaker 1:That should be one, yeah 92% of Americans are deficient in at least one essential nutrient.
Speaker 2:Most tend to be like vitamin D potassium potassium a lot of people under consume. Even though you might think that you're taking some electrolysis that's going to help you, usually those electrolysis don't have enough potassium.
Speaker 1:You need 4,700 milligrams of potassium.
Speaker 2:Yeah, and bananas, potatoes, avocados, not enough potassium.
Speaker 1:You need like 15 bananas a day.
Speaker 2:Yeah, that's a lot.
Speaker 1:And you're not a monkey, so you're probably not eating them, yeah.
Speaker 2:Your carbs are going to be out of control. One in 10 Americans meet their daily recommended intake for fruits and vegetables. 40% of all vegetables consumed is potatoes, which are often fries and chips. That is not considered a vegetable. Like that 60% of the evergreen diet consists of processed foods is probably a lot higher than that. Right. Americans spend 10% of their income on fast food. They probably spend a lot more than that.
Speaker 2:They spend 1 in 3 spend money every day on fast food and the average American consumes 17 teaspoons of out of sugar daily.
Speaker 1:Jesus Christ, so, as you can see, with those statistics, why is that word destroying you right now? It's pretty alarming, some of those, and it's extremely important to understand how big of a role nutrition plays in your day to day and just your life, and for longevity in general. Now let's get into the bulk of the episode here. So in nutrition, we, as functional medicine practitioners, we are very what's the word I'm looking for? I want to say strict, but we're very. What am I looking for?
Speaker 2:Concert.
Speaker 1:I don't even know what I'm trying to say. We like to make sure that nutrition is in check. Wow, I don't know what I'm trying to say. Okay, let's start over.
Speaker 2:Okay, I don't know as functional medicine coaches, fitness and nutrition in general, but nutrition is super important. It's something that it makes or breaks your whole journey, like you could honestly spend every day at the gym doing the best workout program, whatever it is, and if your nutrition is not in check, it's going to make or break your results. That's literally why we don't do only fitness, only nutrition coaching, because they both go hand in hand. But nutrition is very important, as you can see from the stats, but I feel like a lot of people do not understand what eating quote unquote healthy is.
Speaker 2:Like. I have a lot of clients that come to me and they don't understand whether or not they're not making like seeing results, and they think well, you know, I have always eaten relatively healthy. Why Do they think that? Because they think that because they're not consuming fast food daily, they're not eating chips daily, etc. That they are quote-unquote healthy. However, nowadays you can see that food, even if it's quote-unquote healthy, it might not actually be as healthy as you think. One, two calories still matter and the way that food reacts in your body still matters. So, regardless of you thinking that you eat healthy, there's certain things that you want to explore on top of that to see if you're actually nourishing your body or not.
Speaker 1:And that's a good point. I think a lot of people who have been eating healthy are usually the people who are trying to lose weight, gain weight. So they've been chronically dieting for years on end, and it mostly applies to females, unfortunately. It's just the lifestyle they live. Males not so much. Most males can hop right into a program and lose weight because they haven't been chronically dieting for years. Maybe the gym bros, on the other hand, have been bulking and cutting, so they may fall into the same category as the females.
Speaker 1:But what happens over time is your body is adapting to those cuts and this and this and this and this, so it becomes very efficient at storing energy because they know what's coming. So not only that, but you also develop a bunch of digestive problems. And so, say, 10 years later, you're like well, I'm eating healthy, but I'm not seeing results. Well, that digestive problem has already taken root. So you eating healthy is actually exacerbating the problem, because now you're eating at such low calories and you're eating quote unquote healthy and not seeing results. Well, it's because it's not because that you're not eating healthy, it's just because you've already destroyed your internals and that's what's stopping you from losing that weight, also known as metabolic resistance. So when a lot of people say, yeah, I'm eating healthy, okay, most of the time they are, they're not. They're not actually lying to you, they're not actually eating as healthy as possible, but they don't think of all the damage they did prior to now them eating healthy. So that's where nutrition that's functional medicine practitioners come into play is that we take a look at one year of blood work and one how you're eating, and then we come up with a plan to actually undo the damage you did, so that your healthy eating can actually take effect. And that's what I wanted to say at the beginning, if I got freaking tongue tied is I think a lot of people, when it comes to the nutrition aspect, they get emotionally attached to nutrition just in general, and this is why they tend to fall off and they, for some reason, people are seeking this imaginary balance in their nutrition because they feel like if they don't eat certain foods, they're missing out on life, and if they don't eat certain foods, they feel like they can't have fun.
Speaker 1:Or if they don't eat certain foods at certain events, they feel like they're not enjoying the event. And now it becomes an emotional investment into the nutrition when, in reality, okay, it's okay to go to an event and eat the food there, it's okay to have a cheat day, it's okay to eat this. But when you make it simply emotional, that's when people fall off from the nutrition. Take us, for example. We eat the same thing every single day, literally the exact same thing. There's no variance. Why? Because we enjoy what we eat. Then we have a cheat day on Saturday and then we start the process back over on Sunday. That simplified our life and we literally have no stress when it comes to eating zero.
Speaker 2:If you go on an event that's not on cheat day, most of the times you won't even eat, just because the food won't even look like enticing.
Speaker 1:But by going to the weddings one they had coconut shrimp. So guess what? I'm getting some coconut shrimp. So I got some coconut shrimp and I tried the wedding cake and it turned out to be one of the best red velvet I've ever tasted.
Speaker 2:Yeah, that was the same wedding.
Speaker 1:Yeah, that was Moses' wedding.
Speaker 2:You tried.
Speaker 1:Moses had a red velvet cake for his wedding cake.
Speaker 2:That was the best red velvet you've had.
Speaker 1:Listen, it's not like I go around and try all the red velvet in the world. Second wedding guess what? They had bun cakes and guess what? Eight five of them. And then carrot cakes were fire, and they had finger food, crackers, cheese charcuterie boards. I'm eating it, and then guess what? Next day back on the diet. So that's what I'm talking about. But they make it to where it seems like they have to eat when they go there. I don't have to eat anything of that, I just want to taste what I did. But when you make it emotional, then you're like the moment you tell you you know, maybe you should come back and say, well, if I don't, eat this. I can't enjoy life and that's the problem.
Speaker 2:Yeah, and with social media and also shows and also just like how society is in the US, it's become very hard like mentally for people, I guess, and it's just it's like reduced their mental strength in a way. It's one I'm not saying you just have to eat to live like and that's like the only point to it, because we do know how to enjoy food. But we're not out here trying to kunukopi say that we're foodies and eating out every day. That's not healthy whatsoever and truthfully, there's no way we could ever do that. Is it after?
Speaker 2:chiite and it's not even like a bin, it's like we just eat out, it's like our normal diet seems so much more enticing after that and I honestly do not understand how people just put themselves through that torture, because I've had clients that do that and they know how bad they feel and they hate how bad they feel every day when they binge or they eat out constantly or they get into the emotional balance. But you know how society has made it seem. It can come with a lot of mental strength that a lot of people have not developed, but it's something that we kind of harp on and try to teach our clients to do Because, again, yes, you want to enjoy life, but you also want to, you know, enjoy your days by being healthy, by liking how you look and knowing that like you go fly the stairs yeah.
Speaker 2:But also, like one of those stats was like 88% or 88 million Americans. One of those two has pre diabetes. Like a lot of people that come to me are pre diabetic and they think that they're healthy and they eat healthy, it's not just because, quote unquote, they're eating bad, but it's also because of the response of their body. You might not think that two or three days of what we're eating or, like you know, going out with friends and whatever might not add up because you think that Monday to Friday you're doing great, You're eating healthy, you're being strict, but it does add up over time and everyone's resiliency on how your body responds and how your body reacts metabolically is very different.
Speaker 2:Some people can get away with two days and be fine. Some people can't even get away with one. We have to understand that. That's just the reality of realize sometimes. And when it comes to being pre diabetic, a lot of women that come to me are pre diabetic mainly because they were overeating and macros, but also because their body got very, very good at storing body fat and not using carbs correctly and just just pumping out insulin left and right.
Speaker 2:And you know a lot of people just associate diabetic people with, like, obese people, not necessarily like I have people that are not necessarily obese and they're still pre diabetic, because the response is literally the same.
Speaker 2:And it's something that I kind of hate on social media nowadays is because, like, they're always teaching about balance, like you see all these coaches, like I teach balance with my clients, I let them eat whatever the fuck they want and as long as they're eating within the same amount of carbs and whatever, then they're going to be fine.
Speaker 2:Sadly, that's not the reality anymore, as the more that you see functional medicine, the more that you learn how body responds, the more that you understand especially like how food are nowadays and green wise, everything wise that balance just might not be the balance that you want for your life, but it's going to be the balance that's necessary in order for you to look a certain way, that you want to be a certain way, feel a certain way, just all overall like have a better life. So that's something that I kind of hate with social media in general and like society nowadays and just movies, everything just make it seem like you just have to come together and eat and that's like the only way to have fun when in reality we can easily go out with friends and if we don't, it's not cheat day, we're going to have just enough fun, just not eating and partaking in anything.
Speaker 2:Just being with our friends like the people is, makes the environment in the event yeah.
Speaker 1:Now, that's not the discredit. People who have culture and people who get together with their cultures and have their food and their events, like their sweet kinsigneras and things like that. But at the same time, we're gonna look at this realistically. We're talking about longevity here. Okay, how many of y'all are out there eating fast food or eating this processed food and you feel good, mike? You just wake up, energized, free, ready to freaking go Right, none of you. So, admittedly, you know that you feel like crap and you keep doing it.
Speaker 1:The real question is why, like, what is, what's the reason behind that? And that's why I think people are emotionally invested in their nutrition and are not thinking of it logically. You want to feel good, you want to look good, but you're so emotionally attached because your friends like are you coming out with us? And you're like I'll come out with you guys, and they're like are you not going to drink? You're not going to eat? And then you cave and that's the problem. It's emotional. So I think more people in 2024, when you start now need to change your mindset, because what's what's better waking up and feeling energized and loving the way you look, or waking up and allowing yourself to eat fast food or allowing yourself to eat whatever you want, like bro, who freaking cares?
Speaker 1:Just because you can't do something doesn't mean you have to. Knowing that you can do it should be enough freedom for you. Like, if I don't want to eat the food I eat every day, I know I can go eat whatever I want. But I want to because I enjoy the way I look, I enjoy the way I feel. That outweighs the emotional need or emotional attachment of eating fast food or eating crap every single day.
Speaker 1:Like bro, I'm literally a baker. I make cheesecakes and I make cookies every single week. I'm not eating them whole until Saturday. Why? Because I like the way I look and I have goals aesthetically, so I'm not just going to throw all that away to have a cookie. Well, I know I could have a cookie if I went on a cookie, but there's this freaking culture nowadays on social media that's ruining people's mentalities and they're freaking growing adults saying, oh, you just have to allow yourself. Like bro, I don't need to allow myself to do anything. I can do whatever I want whenever I want to. I'm not a freaking child. If I want to eat something, I will freaking eat it. I don't need permission for myself to eat something.
Speaker 2:Yeah, and to touch on that culture part, so I'm Puerto Rican, latina, and in Puerto Rico we have a lot of holidays, a whole lot, and it's like the perfect excuse for people to come together and eat whatever.
Speaker 2:Constantly, like there's just all the excuses in the world every year and and spring was all year and this is something that I kind of get a lot of people that have different cultures is like well, this is my culture. Okay, I get that and I understand. But at the same time, it is also your goals and like you have to understand. Like if this is just one event or whatever scattered throughout the year, it won't hurt you. But if it's like one event scattered throughout the year, on top of the weekends that you want to have with friends, on top of like the late nights and whatever, it starts adding up and that becomes way past the point of your body recovering. So you have to kind of our way, the things that you want to take and the way things that are like not so important that you can actually do something with friends, with a significant other, whatever the sign involving food, drinks, etc.
Speaker 1:Which is what I was just saying with family, yeah it's definitely not going anywhere. It really isn't actually like it's not going anywhere. You have every single year, you have the opportunity, every single day, you have the opportunity to eat out, to be with your friends, whatnot? So why are you choosing to throw away your goals, or throw away your longevity, or throw away the ability for you to feel better for something that you can do every single day?
Speaker 3:Yeah. And if you have good friends, good family, they will understand.
Speaker 1:That's another, and it's significantly other than support you. Then they will understand.
Speaker 2:Yeah, you can chill without you, like we. Can we literally chill and be together and for take on just being a couple without having to eat Force feed?
Speaker 1:ourselves. Yeah, just for the sake of force feeding ourselves, for the sake of being free to eat whatever we want, because we allow ourselves and give ourselves permission to do it. And you, you see how stupid that sounds when I say that. This is what these freaking social media influencers are literally saying to people, and they have hundreds of thousands of followers oh, just just allow, give yourself permission. You can do whatever you want. Just find balance. Like bro, how is that helping y'all when mother freaking 42 of y'all, percent of y'all are obese? How is that balance coming? How's that? How's that going? Yeah, it's not going well. So, instead of trying to seek and force balance, how about we find discipline? Get to our goals and then you can, freaking, do whatever you want, because in your body will be more capable at, and to have a better metabolism than it does now. Some of y'all won't be able to do what you want because you've ruined yourself, but for the most, part even then, like you want to have, Well, you still want to have some restraint.
Speaker 1:But yeah, I'm not saying that.
Speaker 2:Well, you know, you have to make it clear for people when it comes to that, because I feel like a lot of people are going to be like, well, I won't take in my body and I can like, just eat out all weekend, every weekend, and that's not going to happen because it's going to undo the hard work.
Speaker 1:It'll catch back up to you.
Speaker 2:Yeah, you always like, if you have goals, regardless of what it is, it's going to come with restraint. You can't just eat whatever and do whatever and then, like magically, your body is just going to be like at the weight that you want, like however you want and be healthy. Like it's just. It's just the reality and I feel like a lot of people just trying to push the limits for no reason, like you have to understand that physiology does not care what you feel about food whatsoever. Physiology is going to respond. How physiology is going to respond. There's just no way around it, sadly, and even when people that you know do, like PDs, seroids etc. They still have to do the same things because your body will still respond a certain way.
Speaker 1:The thing that people need to understand is your body. Everybody's bodies goes through the same processes.
Speaker 2:Yeah.
Speaker 1:The only difference is some people have optimized processes and some people don't.
Speaker 2:And some people, like, can get away with a little bit more than others. Don't beat up your body, don't hate your body, etc. Like I mean it happens, or you, you kind of did it to yourself over the years. You just have to come to terms that your body's no longer what you want to force it to be and that's okay, it's fine, but part of nutrition will always and forever be macros and calories.
Speaker 2:I like that's the foundation of food and even if you're not counting it, even if you're not like looking at labels, it still ends up being the same things calories and macros in your body.
Speaker 2:So, even if you feel like you're stressed about tracking macros, your body's still tracking macros regardless. Your body is still tracking calories regardless. So it's something that it's very, very important for you to keep that in mind, because just because of how you feel doesn't mean that your body's not doing that already. So the the better it is. You just kind of come to terms with that.
Speaker 1:The faster you get to it. Yeah, the easier it will be.
Speaker 2:Then I see a lot of people just fight with that concept of well, I don't want to track macros, I just want to eat. I don't, I just want to do this. I just want to follow this specific diet and not have to worry about long enough food, okay, sure, but your body's still doing that regardless. So you have to understand that physiology, again, is always going to do the same thing. So, regardless of how you feel mentally, it's easier for you to come to terms with things Instead of whatever balance coach is out there talking about. You know, intuitive eating, like your body responds one way and it's so important for you to be aware of that, Instead of like hating your body down the line because you intuitive eat for two months and don't know why you're gaining weight constantly. That's probably.
Speaker 1:It's probably reason why At least these toxic diet culture coaches that I'm going to get my my people away from toxic diet culture. They're actually making things worse, Listen at the end of the day, like we just said, whatever you want to call it, intuitive eating, getting away from toxic diet, culture, fat diets they all rely on the exact same principle calories.
Speaker 2:Yeah.
Speaker 1:Okay, if you intuitively eat and you're under eating, guess what's going to happen? Yeah, the same thing that we'd be doing if you were eating macros, under eating or overeating it's all the exact same calories. It comes down to calories in versus calories out and higher body and higher body processes to those calories.
Speaker 1:That's what it comes down to. So, regardless of how much you're eating or what you're eating, you need to fix your metabolism. At the end of the day, if you want it to be optimized, then you need to eat towards optimization and you need to hire a functional master coach like us to get you there, because we're going to get you there. But you need to do a conscious uncoupling of emotional eating and nutrition. Okay, stop Whatever. Listen, I'll go. All joking aside, all joking aside for a friend. Nutrition is the foundation of longevity. At the end of the day, how you eat and what you eat is going to increase or decrease your lifespan. So what you need to understand is you can call food they call it. Food is fuel, food is community, food is camaraderie, food is food is whatever. Okay, food, at the end of the day, is the foundation for your longevity. So you need to eat for as long as you want to live. So you want to live a long time, you need to eat like you want to live a long time. So if you want to catch your lifespan and have a, go ahead. Keep eating those fast foods, keeping those process foods, keeping all these artificial crap. Keep filming like crap, wake up feeling like crap, have all these freaking problems that we listed in the statistics. They keep eating the way you're eating. But if you actually have goals and you want to get somewhere in the gym, if you want to just extend your lifetime and feel healthy, then you need to eat like you want to live like that. So all these events year over year.
Speaker 1:I mean I'm 33 right now. I don't plan on dying anytime soon. I'll probably live to 100, to be honest with you. So I got 67 more Christmases. Okay, I got 67 more Thanksgiving. I can miss one, I can miss two in order to get my body into a better and healthier state, and I'm okay with that because I look at the long term. At the end goal is feeling better, having energy, being able to do things that I may or may not have been able to do years ago, because now I have the athleticism, the endurance, my knees feel better, my hands feel better, my joints feel better, my brain is more clear, it's not foggy. You know I have more energy. That's what we're looking for, but you guys want to. I need to eat this food and that's all you think about you, don't think about anything else.
Speaker 1:If I can't eat this food, then I can't live my life. But yeah, let's give some nutrition tips. So I mean, stop ragging on that Number one try for macros. No, Number one. Let's figure out how much you should be eating. Yeah you gotta start there.
Speaker 2:Yeah, um.
Speaker 1:Tip your boy, figure out your maintenance calories.
Speaker 2:Yeah, you'd be surprised. There's a lot of calculators out there that don't really know how to do it, so just yeah, if you need help, no, no, no, I know two people can help you.
Speaker 2:Yeah, but from there, just figure out your macros and kind of don't just fill it up with crap. Like focus on whole foods as much as possible because it's important, even though the protein foods and all this other stuff can help you get there. Like it's important for you to eat whole foods. I know a lot of people don't like protein eating meat, chicken, whatever but it's still important. So, like just stop trying to fit in six shakes a day to get your protein in, so that way you can only eat carbs. Like just focus on whole foods, please. Apart from that, like are we doing just nutrition?
Speaker 1:Yes, water-part of nutrition yeah.
Speaker 2:Okay, yes, drink enough water, which seems common sense, but you know I have a lot of clients that when they start with me, they only drink like maybe 20 ounces a day, which is insane. So make sure you're drinking enough water, hydrating and also, when I come to see what we talked about, vitamin D, potassium, potassium. They're important. This is a supplement, but I still gotta be part of it. Make sure you're getting a good supplement that has electrolytes, such as the Dr Berg one. It has enough potassium. It's the only one I've seen that has enough potassium that you might want to supplement with. So that way you're consuming enough potassium and get a lot of work done. That's very important.
Speaker 1:Yeah, so to read those number one figure out your maintenance calories. Okay, once you figure out your maintenance calories, then most people have a goal of weight loss. Then you can figure out all that. Once you get your maintenance calories, get your maintenance calories and then you need to eat at your maintenance calories for what? Three months To reestablish a good baseline.
Speaker 2:Yeah, can be, yeah.
Speaker 1:Yeah, let's just do minimum three months. Then, during those three months, your diet needs to be as least processed as possible.
Speaker 2:Like the, maintenance has to be every day, maybe exception of one day depending on how much you eat. But keep in mind, if you're trying to eat at maintenance and you overeat Friday, saturday or Sunday, those calories add up onto your week. So that's gonna make a huge difference. So just keep that in mind.
Speaker 1:Yeah, you need to stay at your maintenance. If you can't do that, then don't even think about going into a weight loss journey. Then, like I said, as least processed as possible. So none of this fast food crap. Okay, guys, it's really not that hard to go out to the shopping center, wow, grocery store and pick food, go home, cook it, make it yourself, and then you can track it easier. Okay, so get that knocked out. Then water make sure you're hydrating properly. Buy you a freaking jug. Buy you something to put your water in.
Speaker 2:Stop getting those Stanley Cups. It's not enough, and you know you're not gonna fill it up. Just get a freaking gallon from Amazon that's probably cheaper than those Stanley Cups and then just fill it up, and then you'll be a lot better out, but make sure you put no electrolytes in there okay.
Speaker 1:If you're just drinking plain water, you're doing yourself a disservice because you're just gonna freaking be dehydrated. So get your electrolytes in there.
Speaker 2:And get blood work.
Speaker 1:And then blood work, get it done. It's important because so many mother-freakers every second of the beginning think that you're healthy. But then you get an eye opener like a lot of our clients have and they realize how unhealthy they are. Some of them find out they have thyroid problems. Some of them find out they have liver problems.
Speaker 2:They all have Some of them find out.
Speaker 1:They have gallbladder problems. Yeah.
Speaker 2:So Make sure that someone like us is reading.
Speaker 1:No, make sure it is us.
Speaker 2:Yeah.
Speaker 1:Those are the four tips we got for your nutrition.
Speaker 2:Yeah, it's more than enough.
Speaker 1:So if you want more in-depth guidance.
Speaker 1:You already know the drill Hit us up on Instagram. Our Instagrams are in the show notes. We'd be more than happy to just DM you and talk to you and then we can set you up on a free consultation call, figure out all your problems and then we can go from there. But, like at the end of the day, bro, like either you want to get healthy or you don't, there's nothing else to it, and that's what it comes down to. Do you want to be healthy or do you not? So yeah, hopefully you guys enjoyed this episode. I guess it turned into more of a rant than actually nutrition advice, but thank you for being with us. I'm listening to our rant. We're just annoyed at the state of how America is going downhill.
Speaker 2:Yeah, and 44% of San Antonio is more of a leopold.
Speaker 1:Yeah, 44%.
Speaker 2:That's crazy.
Speaker 1:Of San Antonio is more of a leoboost.
Speaker 2:I mean, you see it, but it's so crazy, you see it.
Speaker 1:And it's just. It's just simply sad, bro, cause people are literally killing themselves to keep up some standard of society, of some semblance of oh I have freedom to do what I want, okay, whatever, bro. If you want to freaking cut your lifespan in half and get to an army grave so your freaking children bury you, that's on you. But I'm trying to live to a hundred, so I'm gonna keep doing my thing. And if you want to do your thing, do your thing. But if you want to do my thing, our information is in the show notes and hit us up. So, yeah, don't forget to like, comment and share, and we have five star review.
Speaker 2:Until next time, see ya, hopefully you enjoyed the episode and have already left your five star review. If you want more knowledge like this, make sure you join our free Facebook group.
Speaker 1:Where we give out freebies, go over more topics and answer all your questions. Lastly, make sure you follow us on all social media platforms. User names will be in the show notes.