The Wellness Upgrade on Elevate Springfield featuring Kenny Hyde: Elevating Through the Power of Tracking Data

Summary

In this conversation, Robert Ferriell and Kenny Hyde delve into the importance of tracking various health metrics, including weight, body fat, and muscle mass. They discuss the limitations of traditional scales and explore advanced tracking methods such as body composition scanners and wearable technology. The conversation also touches on the effects of fasting, the significance of workout tracking, and how technology can enhance health monitoring. Throughout, they emphasize the need for education and accountability in achieving sustainable wellness goals.

Takeaways

• Tracking is essential for understanding your health metrics.
• The scale can be misleading without proper context.
• Hydration and sodium intake significantly affect scale readings.
• Stress and sleep quality impact body composition.
• Using advanced tools like body scanners can provide deeper insights.
• Regular tracking can help identify patterns in health progress.
• Fasting can serve as a reset for the body.
• Technology, like the aura ring, can enhance tracking accuracy.
• Progressive overload is key to muscle gain and strength.
• Accountability and education are crucial for sustainable health habits.

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Transcript

SPEAKER_02 0:00

Welcome to Elevate Springfield, where we will dive into strategies and stories that help you rise to your full potential. Each episode, we'll talk about how you can take intentional steps to elevate your life and your business while making a meaningful impact on those around you. Along the way, we're gonna bring in the change makers from our community that are already elevating. We'll bring the actionable strategies, you bring the discipline and follow through, and together we can elevate Springfield. Alright, let's go, Springfield. Time to 10X, time to level up. Hey, you are listening to the Elevate Springfield Podcast coming to you from the big dog construction studio in beautiful downtown Springfield. Robert Farrell here, certified 10x coach, speaker, and mentor, here to bring you actionable strategies. You bring the discipline and follow through, and together we're gonna Elevate Springfield. Well, hey, you are listening to the wellness upgrade on Elevate Springfield, where we're gonna bring you specific strategies to help elevate your health and wellness. Say, if you're not elevating your health and wellness, you're not gonna be able to elevate in all other areas. This is the baseline. You know I'm passionate about it, and you know that's why I brought this segment to elevate Springfield. We want to thank our friends over at Shudokan Karate Club here in Springfield, sensei Dennis and his team over 50 years in the Springfield area, traditional karate teaching self-discipline, confidence, community, traditional, powerful, real. That's Shudokan Karate Club here in Springfield. Check them out with Shudokan Karate Springfield.com. We're gonna get right to our guest after the break.

SPEAKER_00 2:02

When I first walked into Shudokan Karate Club, I was just looking for a way to get stronger. But what I found was so much more. Here we train in traditional karate, the real stuff. Passed down through generations. Every punch, every kata has purpose. I've learned self-discipline, confidence, and how to protect myself. Not just in class, but in real life. It's not about being aggressive, it's about being prepared. This is more than a club, it's a way of life. Join us at Shudo Con. Traditional, powerful, real.

SPEAKER_02 2:34

And we are back for another edition of the Wellness Upgrade, a friend of the show, familiar face, Mr. Kenny Hyde. How are we doing today, sir?

SPEAKER_01 2:43

Doing great. Thanks for having me on, Robert.

SPEAKER_02 2:45

Appreciate you coming back. So uh remind everybody before we talk about the topic of the day, remind everybody who you are and what you do.

SPEAKER_01 2:52

I'm Kenny Hyde, your wellness guide. I uh help people to uh build healthy habits that last a long time and have sustainable results for forever and make it a lifestyle, not a just a gimmick that only is temporary, made mainly around eating whole foods. So giving people that accountability every week is critical.

SPEAKER_02 3:12

So there we go.

SPEAKER_01 3:14

Yeah.

SPEAKER_02 3:14

All right. Well, topic of the day, we're gonna talk about tracking. And when we're talking about tracking, we're talking about weight and body fat and muscle and the whole thing. So let's get going on it. Tracking. What do we got?

SPEAKER_01 3:25

Tracking, man. I think uh a lot of people use the scale, right? So I would just start there. Um, I I always I want to give value to the audience, like things to know about the different tracking. So it's repeatable, so you're educated. And I found a lot of people like if you're in the obesity range, I feel like the scale is one of the simplest tools, but I think it also needs there's some education that needs to happen because I've had clients that just from their eating changes, they're recomp recompositioning. So they're putting muscle tissue on. And if you're just using the scale, that's why we're gonna talk about other means, you could see it go up and be like, oh my gosh, what's happening? And you're putting muscle tissue on, which can't be bad, right? So I like to say with the scale, there's four primary ones for both sexes. We have sodium intake, you've got your hydration, how much water you drink. So those first two, the physical ones, the more water you drink, the less water you hold to a certain point. So I like to get people on at least 64 ounces minimum daily. And then, you know, if you're athletic, if you're an athlete, you're gonna need more than that. But eventually getting people up to around 80 ounces is that amount that gives the body a feeling of surplus so it can shed what it's holding. And I found that's the biggest variable when it comes to the scale is controlling that water weight. So the two physical factors, like I said, is water and salt. Um, you know, if you're getting lots of man-made, like processed salt in freezer meals and things like big spikes, your body's gonna be holding water and it can bloat, right? So it does the opposite. Uh, and then we've got stress and sleep. So those are kind of the more metaphysical ones, especially stress, cortisol works a lot like sodium. It makes the body bloat. And so when I work with a client and they're seeing a number that doesn't make sense, right? They're putting in all the effort. They think they're doing everything, they're eating less, right? Everybody says eat less and are like, I go up and I go down. I don't understand why. So those are four big ones. If you're down on sleep, like connect those dots. If you're not seeing the number that you want, connect the dots. Okay, if I was off on my sleep, I'm gonna be holding. If I was really stressed out, like acute stress, boss was being extra today, something like that, you know, cortisol, and then of course the time of the month, and then medications are other ones just to throw in there that can help people. And I am one of those that believes in like you would tell me, right, with finances, it's like you gotta know your numbers.

SPEAKER_02 5:54

Yeah, you gotta know that it's the same with anything, whether it's money or your weight or your nutrition, or you gotta know what you're doing in order to in order to track it in order to change it. Right, right. You have to know your to know your numbers.

SPEAKER_01 6:06

Right. So I see a lot, like especially in female culture, we're running from it, right? I'm not a number, and it's like I think a lot of that is a lack of control, a lack of education. So I wanted to share some of that so if anybody's watching this, they can latch on to how to really use the scale, and then of course, just do your best to be as active as you can. Tracking your steps will help you get there. So, so we can start seeing progress. Ever almost everybody's got a scale in their house.

SPEAKER_02 6:33

Talking about tracking steps, man. We were talking, I was on vacation, and I was at a place where you put in some steps now. I hit my I hit my step goal probably three times my step goal each and every day where I was at. So that's awesome.

SPEAKER_01 6:46

That's awesome. That's one of the good things for traveling. Like you're usually more active. So there's that, and then there's uh like a bioimpedance scanner. So we use the Hume Body Pod, which it's advertised as 98% accurate to the in-body scanner, which is kind of the standard. So a lot of my clients I send to Supplement Superstore here in Springfield, uh, those guys are great. That they'll even send you with you know samples just so you can try before you buy. They're awesome people. And uh so you can do that for free. A lot of people don't know that they can get their biometrics for free.

SPEAKER_02 7:18

And that's not a cheap piece of machinery that they have in there.

SPEAKER_01 7:20

Exactly. Right. So, you know, there's there's some important numbers on there. It works a little bit different. Usually with a scale, I advise my clients to weigh first thing in the morning. So it's post-sleep, they're fasted, and it kind of eliminates a lot of variables. So I'll have them do that first thing in the morning. You kind of want to do the scan different, you want to be hydrated, like midday, evening, something like that.

SPEAKER_02 7:44

And why is that? Why do you want to be more hydrated for that good either the Hume BodyPod or the DEXA scan or whatever?

SPEAKER_01 7:51

Yeah, DEXA scan, I don't know much about. I've always wanted to get one, I think that's a lot more involved, but this one is just holding electrodes. And so the uh the pulse of electricity that goes through your body, it is um it goes through water, right? So it it it it goes through water, and if you're in a dehydrated state, it skews the numbers. So you always want to do your best to be hydrated. Um, the muscles will be fuller, the muscles will you'll read more muscle mass if you're hydrated too. So you can skew if you really know what you're doing, you can really skew, skew them.

SPEAKER_02 8:23

Yeah.

SPEAKER_01 8:24

It's it's amazing to see because like a lot of people are doing the GLP ones now, right? And the thing that that can can be a con to that is you lose muscle. So that's usually the those that are on GLP ones that work with me, that's the first thing they learn is like, oh my gosh, I didn't realize you know how much I needed to eat and their you know, their appetites down. And so seeing like I usually tell people monthly, you can do it more frequently than that, but if you do a scan every month, you can start to see patterns. And so if the the skeletal muscle mass is going up on there, you know you're eating sufficient protein to build muscle, especially if you're training too. So I've seen people do that without exercise, just from improving their diet. So with the skeletal muscle mass, that's your protein, daily protein grams that you're gonna take in. You want to make sure you find your sweet spot there and then your body fat percentage. That when we say lose weight, that's usually what people are talking about, right? So just to throw in for the audience's benefit, typically females, I say you're you're kind of never never land is gonna be in the 20s. Like a 20s is a good big goal, and for the guys being in the teens is always a good, good number.

SPEAKER_02 9:36

So yeah, because by the time you start getting down to the to the low teens, you're getting pretty lean. Oh, yeah. You're yeah, yeah, I mean, you're getting pretty ripped up.

SPEAKER_01 9:44

Exactly. And same thing with the females getting into the teens, they're they're getting pretty nuts, you know, looking crazy. So yeah, and then it's always good to go in a maintenance phase. But as far as tracking, there's also measurements, you know. That's another layer, I think, especially females, because it it can get disheartening when you're not seeing that number and it takes a lot of time to every Friday maybe pull a waist measurement, you know. Yeah. Just to add in layers so that way there's a good chance each week you're gonna harvest a win, you know. So again, more data. More data, knowing your numbers. Exactly. You and then too, the the Hume. I know there's other stuff, but me being a coach, and that's primarily there's wearables that you can do, which I know you're Yeah, you got my aura ring, good tracking. So that with technology today, I just think it's a great subject because a lot of people aren't aware that it's simple, and I'm guilty of it, man. I'm I'll run without a watch. I'm not tracking my heart rate. I just want to go run. But some of this data, it makes it fun, you know, versus just using the scale.

SPEAKER_02 10:44

Well, and I'll tell you, that's the ring. I don't wear my galaxy watch anymore where I used to track all my steps and everything because I like the ring so much better. That's why I got my shout out to Sangaman Watches watch on right now. I got the old school watch, no more smart watch for this guy because I got the aura ring. That's really cool. So the Hume body pod, what are the results like if you're fasting? I did a three-day fast not too long ago. I haven't tested that. Have you tested?

SPEAKER_01 11:09

Never have.

SPEAKER_02 11:10

My numbers got a little funky. I mean, they they just jumped around a little bit. Okay. I just found I just found it odd, and I was curious if you Yeah, I I I don't know.

SPEAKER_01 11:17

I I would like to see that, but uh it's it's pretty rewarding when I can just from my perspective, it's like, okay, we put a focus this because the last scan, let's say it went down or something, we put a focus on protein, and sure enough, you see that number climbing, you know, and then if we introduce more cardio, you see the body fat dropping. You know, so it's it's a really rewarding way to do it is to uh track that data at least monthly. And those are kind of the secrets to manipulating those. You have your body weight, which if you're obese, you want it to go down, and it will, um, but mainly you want to preserve that muscle tissue, so keeping your protein intake higher. Um, and then most people that are in the over overweight range or obesity range, uh a per necessary prescription is cardiovascular exercise. Oh, yeah, like daily, you know. No doubt about it.

SPEAKER_02 12:08

So yeah, no, I meant the fast that I did. I I thought it would be harder than it was. I mean, I don't know. You've ever done a three-day or I have. It's been a long time. It's been a long time. I decided to do one, I don't know, it was about a month ago. Yeah. I mean, did you drink like lemon? Did you do like lemon water? I didn't do lemon water. I did what I did water and I did some coffee. Coffee. Yeah, I did that. That was it.

SPEAKER_01 12:29

Dang, that's really simple. That's really basic. Some people eat fruit, you know. I'm like, how's that fasting?

SPEAKER_02 12:35

Straight up, no calories, just done. Done. Awesome. So, but yeah, it was good. I mean, I felt some of the benefits of it. They say you get some mental clarity and I felt that. And then stable energy. Yeah, stable energy, felt that. There was only one time where I really felt like, man, I just I feel slow. I felt like my brain wasn't kicking like it normally does. It felt like when I'm talking to somebody, I just felt like I wasn't answering as quick as I normally would. Yeah. Or that or my answers weren't coming as qu as fast as they normally do. And that was at uh it was in day two, later on in day two, almost to day three, is when I really started feeling that. And then it kind of went away. But there was a there was a short period of time where I was like, yeah. It just felt foggy. Just felt foggy.

SPEAKER_01 13:18

Right. Yeah. They say we can go like three weeks without water or without food, and then water's like three days or something.

SPEAKER_02 13:24

I mean, once I passed that point, I think I could have gone farther if I really wanted to. I admire that. I didn't want to, but um, I just found it interesting. So I never I never thought I'd really want to do anything like that. It is I'll give it a give it a try.

SPEAKER_01 13:37

You know, if somebody's got issues, it the theory is that it helps your body repair. So if you've got any health issues, it can be a good reset. It's a good time to reset the gut or do like any supplementation, improve your gut, um, which is can in control of all kinds of things.

SPEAKER_02 13:51

So um And that's why I did it. I didn't do it like for weight loss or anything. I did it for a for a reset with the autophagy and all that, you know, just to reset things.

SPEAKER_01 14:01

But I see like intermittent fasting was big uh almost every time I see that turn into disordered eating. So that's the only reason I uh and I did one time talk to somebody, they're like, Kenny, you gotta be careful talking about fasting, you know, somebody pass out. Right. You know what I mean? So it is a tool. It's a tool, and uh and yeah, it's one that I did a long time ago. I I'd be interested in seeing seeing how I do again.

SPEAKER_02 14:26

Yeah, one thing I didn't uh I didn't strength train those three days. I did my cardio, but I did not I did not do any strength training. I'd get nauseous probably. There those were the three days out of the past, I don't know how many years that I took off of strength training. So it shows. I know I'm much smaller right now.

SPEAKER_01 14:45

No, I'm saying, yeah, you you you don't skip a workout but three days. Oh, gotcha. It shows, man. Gotcha, gotcha.

SPEAKER_02 14:52

No, it was it was interesting. Um I'm gonna try to do that maybe once once a quarter, once every six months for the autophagy benefits of it. Yeah. So now that I know that it wasn't really all that hard unless I have unless I have a big speech I have to give in front of like a thousand people, maybe not the best time to to do that. But if it's on a three days, just a normal three days, maybe I can knock that out. So I have to do it with you next time. Yeah, knock it out. So yeah, you know, you mentioned the aura ring. I I've had this for a little while now. One of the best things I like about it is the sleep tracking. Yes. It gets the steps and everything, which I like to do. But the sleep tracking is what really floors me with these things and really. How long is that battery? Well, about a week. About a week. I charge it every about every Sunday. So that's normally my routine. It'll give me the give me the notification that it's getting low about the time I'm doing my workout on Sunday. So I'm like, well, there we go. That's awesome. Put it on there. So so yeah, you don't have to charge it often once a week, does the whole thing, wear it all the time. It is, I truly think it is very accurate on the sleep side because what I feel is what it's telling me. You know, if I feel a little off or I feel like I didn't have a night good night's sleep, it tells me where I didn't have a good night's sleep, where I was tossing and turning, where I didn't get into my REM cycle and all that, you know.

SPEAKER_01 16:10

Well, and I'm glad you brought that up because that that's probably one of the biggest ones that we just don't think about. And so tracking that makes a whole lot of sense. I I always feel like I get great sleep, but I need to you'd be surprised.

SPEAKER_02 16:23

Some night there are I mean, that is the main reason I got this thing was for the sleep. And my old watch, my galaxy watch would do it, but I can't sleep in a watch. Watch it. I'm just I just feels uncomfortable. Right, it rings anyway, so I'll just I'll just do that. Okay. So but yeah, it's interesting over the weeks how you can track that. And yeah. It's funny when on vacation, it'll also tell you your sleep debt, you know, over the past 14 days, how much in debt you are sleep-wise. And over vacation, it said I was six hours in debt of sleep because as I meant I was in Disney, and that's the type of place where you're up early and doing things and sometimes staying up late doing things. So I wasn't quite getting as much sleep as I normally do. So by the end of the vacation, which maybe that shouldn't be, when maybe you're on vacation, you should get a little more sleep, but that's not the case. Uh at the end of vacation, it said, Hey, you owe me six hours of sleep. So I was like, Okay, I need to maybe take some naps and make that up. And it does. And it if you go take a 30-minute nap, it'll knock that off your sleep debt. Ah, school. God, you're selling me on this thing. I I would get it, man. I would get it. Okay.

SPEAKER_01 17:29

I appreciate you. Tracking, tracking's important. Uh so they say the secret to gains is progressive overload, right? And if we want to cook it down, muscle tissue is adaptation. And, you know, I've been guilty before, like, man, why isn't it working? What isn't happening? And and it's like if you don't take time to log and track, so you know next time you do have that day of whatever you're doing, you know, to see that incremental progression, right? Is your your muscle, your body's not gonna adapt if you're wanting to put on muscle or gain strength, or for a lot of the guys out there that want to have, you know, their abs popping through that layer of fat or whatever, you've got to put the time in. And if you're not tracking your workouts, maybe some people do intuitively know, like on their bench press, they remember exactly what they did last time, right? But you're not gonna know everything. Uh, some of the muscles you don't care about as much. Oh, you're just phoning it in, and those muscles want love too, you know. So, and then it's the same thing with your cardio. So, um, you know, always not getting into the same if you're at keeping your heart rate at 130 while you're doing your cardio, eventually you want to be able to get faster.

SPEAKER_02 18:40

Right.

SPEAKER_01 18:41

So that's the only other thing I'd say about like the the exercise is make sure you're tracking so you can track progress basically.

SPEAKER_02 18:48

No doubt about it. Yeah, when I was younger, I when I was really trying to go for maxes and all that stuff, man. I had my binder because it was before before we had all the apps and everything. I'd have my binder with me. I'd be writing all my stuff down. I'd be like, I did three of these, I did, you know, I only got two of these, you know.

SPEAKER_01 19:02

That's awesome.

SPEAKER_02 19:03

But you get yeah, you see your progress over time.

SPEAKER_01 19:05

Yeah, you don't see that a lot. No, you know, you don't see a lot of people, you just see people winging it. That's awesome. Awesome.

SPEAKER_02 19:10

Well, if folks out there maybe want a little help figuring out all this tracking stuff or anything they got going on health and wellness wise, where can they go to find you, man?

SPEAKER_01 19:20

You can go to KennyHyde uh.com. That's my website. That's actually how you can get in touch with me or sign up. Uh my my cell number is 217-883-8837 and uh Kenny Hyde all over uh social media. So well, appreciate it, man. Thanks for coming in again. Thank you so much, and thank you all for listening.

SPEAKER_02 19:39

All right, we're gonna let Kenny get back to elevating Springfield, but for the rest of y'all, we'll be right back. Hey, Springfield, when it comes to reliable, high-quality roofing, you don't want to leave things to chance. That's why you should reach out to Acosta Angeli Roofing, your local roofing expert serving Springfield and surrounding communities, from quick, dependable repairs to full replacement, from residential to commercial. They are your trusted pros. Call them today at 217-993-2748 or visit their website to book your free quote and inspection. Don't wait. A little leak now could lead to major damage later. Trust the local experts, protect your home, and get peace of mind with Acosta Angeli Roofing. Well, thank you for joining us today, everybody. Appreciate you making us a part of your day. Hope you're enjoying these quick hits of actionable strategies here on the wellness upgrade on Elevate Springfield. Thank you again to Shudokan Karate Club. A take what you learn today. You bring the discipline and follow through and together. That's right, y'all. We're gonna Elevate Springfield. Be great. Looking for expert tree care with hometown integrity, look no further than Sangamon Tree Service. They're your trusted local pros, delivering quality workmanship, exceptional customer service, and fair, honest pricing every time. Whether it's trimming, removal, or storm cleanup, their team brings professionalism and care to every job, big or small. Call the name your neighbor's trust, Sangman Tree Service, or visit them today at SangamanTreeService.com. Sangamon Tree Service, rooted in quality, built on trust.