Strong, Not Sorry: The Real Truth About Women, Weights & Wellness with Dr. Olivia

What if everything you’ve been told about women, weightlifting, cardio, and dieting is wrong?

In this powerful and unfiltered conversation, Daniel sits down with Dr. Olivia — a physical therapist, certified nutritionist, and wellness coach — to dismantle fitness myths and drop truth bombs around women’s health, hormones, and strength training. They dive deep into why every woman should lift heavy, the cardio mistakes sabotaging glute gains, and how your sleep and stress habits are secretly killing your fitness progress.

Plus, they get real about Ozempic, weed, weight stigma, and why Orange County might just be the fittest place on Earth. Whether you're chasing a bigger booty, better health, or just clarity in the chaos of wellness trends, this episode is your wake-up call to go higher.

Presented by Daniel Walton (@yourpropagandist)

Transcript

0:00: Yo, what's cracking. 
 0:01: This is Daniel Walton, and this is the show for those who don't believe in limitations. 
 0:04: So if you're ready to be better than you were yesterday and hit new levels mentally, physically, financially, or spiritually, it's time to go higher. 
 0:11: Why should women be lifting heavy weights? 
 0:13: Doing 6 to 7 days a week of training is hurting you more than helping you. 
 0:17: Every single woman should be strength training. 
 0:19: Yeah. 
 0:19: What's the best diet for a big booty? 
 0:21: Best diet for a big booty. 
 0:23: High protein and don't be afraid of carbs, you actually shouldn't go to the gym or hit a workout when you are sick. 
 0:28: Why is cardio not good for a woman's ass? 
 0:30: Why don't you give us a little bit of background on your credentials, what you specialize in, who you help. 
 0:35: Yeah, so I am a doctor of physical therapy. 
 0:37: I specialize in pelvic floor physical therapy. 
 0:40: I'm also a certified nutritionist, so I work part time in person in a physical therapy clinic, and then And I have an online fitness and nutrition coaching company. 
 0:49: In addition, I also do content creation on TikTok and Instagram, Live Well BG. 
 0:56: How do you manage it all? 
 0:57: That's a lot. 
 0:58: That's a fabulous question. 
 0:59: It's a lot, yeah, a lot of, lot of weekends, a lot of working on lunch breaks, just trying to schedule block my day. 
 1:06: Google calendar is my best friend, essentially. 
 1:09: Yeah, same here. 
 1:10: I live on Google Calendar. 
 1:11: Color coordinate everything, emojis, so then I just, I don't even have to like read it. 
 1:15: I just know what it is based off the color coordination and the emoji. 
 1:19: That's next level. 
 1:20: The workouts are blocked in there, everything. 
 1:23: Yeah, the workouts haven't been as blocked cause my schedule's just been a little crazy. 
 1:27: I actually like just signed up at this 24 hour gym. 
 1:30: Oh, you were telling me about this one, yeah, yeah yeah yeah yeah. 
 1:34: exclude or private gym, they have some fancy term for, I think it's called. 
 1:37: Private jam, but yeah, you have to apply to get accepted and then you just get a passcode or you get like a little app and then touch it to the door and it lets you in. 
 1:46: So yeah, yeah. 
 1:48: Yeah, as you know, the gyms here are way too busy. 
 1:51: Those of you that don't know, like Orange County is like the epicenter of fitness. 
 1:55: It's crazy like when I went to Miami, actually, a lot of people like, oh, you're gonna love Miami, like everyone's healthy and fit there, and I go there. 
 2:01: I'm like, everybody's fat and out of shape. 
 2:03: Where's all the fit people, you know? 
 2:05: Yeah. 
 2:05: They're, they're inside the gym. 
 2:09: I was at South Beach were there fit people? 
 2:10: Yes. 
 2:10: And is it higher fit population than most places? 
 2:13: Probably. 
 2:14: But Orange County is like literally the fitness capital of the world. 
 2:17: All the fit brands, clothing brands, they all start here. 
 2:21: I mean, everybody has six packs, girls and guys. 
 2:24: Everyone's fit and healthy. 
 2:25: I would agree. 
 2:26: I agree. 
 2:26: I feel like it has to do with the money as well though. 
 2:29: Have you heard the term, are you ugly or are you or are you just? 
 2:32: Yeah. 
 2:34: I know I saw a meme. 
 2:35: It was like Tom Brady, and it was like Tom Brady wasn't ugly. 
 2:38: it was like his, his like rookie year in NFL is like he was just poor and he's like, yeah, so true. 
 2:46: Well, that's the easiest way to look better. 
 2:47: Like people tell me all the time like, oh, Dan, you look great, like you're always so stylish and it's like the best style you can have as an individual is being fit. 
 2:53: Like no designer clothes, no designer handbag, no designer shoes are going to make you look good if you're fat. 
 2:59: That's it. 
 2:59: You can look good in anything essentially. 
 3:02: Yeah, yeah. 
 3:03: You make clothes look good if you're fit. 
 3:05: So the best thing, not just with your money, but it makes you feel better, you make more money when you feel better, you do better. 
 3:11: When you look better, you feel better. 
 3:13: So it's just a, yeah, self-fueling effort. 
 3:16: yeah, the last month, I missed more days at the gym in the last month than I have any sequence of my life ever since I started working out probably in like 6th or 7th grade. 
 3:26: And it was really hard. 
 3:27: Why? 
 3:28: Well, I got hit with like a sinus infection. 
 3:30: on December 29th through the 6th. 
 3:34: So I was out, you know, and like, of course, it's like New Year's. 
 3:36: I'm not like, to me, I hate New Year's at the gym because I'm at the gym every day no matter what. 
 3:41: So when New Year's comes around, I'm like, fuck all these like people that aren't here, like, what are they doing? 
 3:45: Go get out of my gym. 
 3:47: You're making my gym busy. 
 3:48: So normally I'm not that hyped on on New Year's, but obviously it's like never something I'm, I'm gonna miss. 
 3:54: And so I missed like the 1st 6 days. 
 3:56: I got hit with all these fees because like my Gym was so busy at the time. 
 3:59: This was before I switched gyms that I had to like sign up like 2 weeks in advance to even get on the schedule, otherwise you'd get listed. 
 4:07: And then if you cancel within 24 hours, they charge you $10. 
 4:11: And for me, who never misses anything from being sick, I'm like, I'm going to be good, you know, like I started getting a tickle. 
 4:17: I woke up and I was like, there's no way I'm gonna hit a workout right now. 
 4:20: And I'm like, I'm gonna rest. 
 4:21: And then I'm like, I'll be good by tomorrow. 
 4:23: And I did that for like 6 days straight, got charged like all this money. 
 4:26: And then I was in Mexico for a week, finally started feeling better. 
 4:29: Only had like 4 days here in the, you know, back at home, coming back from my Mexico trip before I went to Miami. 
 4:36: And so I was like just feeling good enough. 
 4:38: I got like 1 or 2 workouts in in that 4 day window and then picked something up in Miami, was completely incapacitated for 4 days. 
 4:46: Like I ended up in the hospital, had high fevers, couldn't get out of bed, whatever hit me. 
 4:51: And it's crazy too, because I had a few friends that were like, same thing. 
 4:54: They're like, I I never get sick and something hit me that's never hit me before. 
 4:59: Me too, me too. 
 5:01: Yeah, right, it's always when I'm slowing down. 
 5:03: I feel like when I'm so go, go, go, when I'm here just in the zone and working, I feel like I don't allow my body to get sick. 
 5:10: But, I flew back to my parents in Wisconsin for the holidays, and as soon as I got there, I started feeling a little. 
 5:17: And then the day after Christmas, once I was like kind of able to relax a little bit more, Christmas through almost New Year's Eve, I was, and usually if I get sick, it's 24 to 48 hours and then I'm good to go. 
 5:28: I rest and whatnot. 
 5:30: But I was down for like 4 or 5 days, which hasn't happened to me. 
 5:32: Like, even when I got COVID like 2020, 2021, I wasn't even down like that. 
 5:38: Yeah. 
 5:38: So I don't know, I don't know what that was still haven't gotten it, but I don't really get tested. 
 5:44: I'm not one to, you know, buy into propaganda. 
 5:47: I'm like, what happened with the days of like, you're sick, you know, just being like, I got sick or I got the flu or a fever. 
 5:52: Now it's like we try to put labels on these particular diseases. 
 5:55: So now we can sell specific treatments and have another product skew. 
 5:59: Like, it's just all the same. 
 6:00: You know, it's like your body is just, and I don't even believe in sickness. 
 6:04: It's just our natural response of purging out toxins, right? 
 6:07: And for me, going through that, it was crazy cause I, I never missed any time. 
 6:11: And that first sinus infection, I was down enough to miss the gym, which is very rare, but not down enough to miss work. 
 6:17: Like I did cancel some meetings, so I wasn't like back. 
 6:20: Back to back because I needed to rest and take naps throughout the day. 
 6:23: But I was still able to work. 
 6:24: Second thing that hit me, which ended up being like just the flu, that completely floored me. 
 6:29: I was incapacitated for almost 4 full days, couldn't do anything, get out of bed, nothing. 
 6:34: I canceled all meetings and I've never missed a single day of work in my life for being sick, whatever this hit me. 
 6:40: Daniel, you know, it's it. 
 6:45: You shouldn't go or go to the gym or a workout. 
 6:48: When you are sick, because when you work out, whether you're sick or not, your immunity decreases just a little bit for the short term. 
 6:56: But then afterwards, it actually increases your immunity. 
 6:59: But if your immune system is already compromised and then you had a workout, and then it gets even more compromised, then it can just perpetuate the sickness or the illness or the or the preaching of toxins, as Daniel would say however you want to say it, you control the narrative, the narrative controls the outcome. 
 7:15: There you go. 
 7:16: , so you're saying when you're not feeling 100% or sick, as some people call it, going to the gym is not the best thing. 
 7:23: I would say like within reason, if you're maybe just like a little bit sick or on the tail end of it, then I would say it's fine. 
 7:31: But if you know you are sick, like that, yeah, then don't try to push it necessarily. 
 7:37: I would say something, this is more of a personal anecdote than scientific when I'm feeling a little bit stuffy, it feels better to do maybe more. 
 7:44: Just like a long walk or just get blood flowing a little bit of a workout and it can flush out inflammation. 
 7:49: But again, I don't want to do anything too strenuous to decrease the immune system in the long term. 
 7:54: Yeah, and I think that's what my body went through. 
 7:57: It was crazy. 
 7:57: I didn't even feel myself. 
 7:59: I felt like I was possessed by something. 
 8:00: My body went it like shut down so that it could just conserve and purge out these toxins. 
 8:06: It felt, it was a spiritual battle. 
 8:08: I feel like I was just pushing and in this thing and. 
 8:12: God, the universe just slowed me down and forced me to rest, and I couldn't do anything that it was so humbling and gave me such a fresh perspective on, on so many different things from work to my team, to my health. 
 8:26: And I really feel like it was a spiritual battle that I was experiencing more than anything, which was pretty crazy. 
 8:32: But also, I think the reason why I didn't work out during those few weeks was, you know, you just need so much water when you're fighting. 
 8:39: Something, so much hydration, and that obviously working out dehydrates you, which is one of the most important things you need. 
 8:46: Yeah, that's another aspect. 
 8:47: That and, honestly, is like the best thing that you can do. 
 8:50: I mean, when you're sick and even when you're not, that will help with your immune system. 
 8:54: It's when your cells repair all of that. 
 8:56: Yeah I think that's what was lacking. 
 8:57: Actually, that's the only time I ever feel down is because of lack of sleep. 
 9:01: I'm pretty sure that's what allowed me to experience that sinus infection the first time, which is Pushing. 
 9:07: Myself, you know, launching a new offer, revamping my entire business model, also launching my YouTube channel, just had a lot like going on. 
 9:15: And then my mindset is definitely stronger than my body. 
 9:19: Most people aren't like that. 
 9:21: It's great for being a business owner, but sometimes, like I said, I think it was more spiritual battle just like forcing me to slow down, which is, you know, something I don't, I don't really experience very often. 
 9:32: Glad to be back. 
 9:33: Glad to be back to working out. 
 9:34: I feel like the last few days, I've finally like hit back in my stride. 
 9:39: But one thing about sleep though is, is I've noticed that all of last year, I, I compromised sleep for the gym just because I'm like, I'm not gonna miss the gym, but now I'm starting to take some days off to sleep a little bit more. 
 9:51: Definitely, yeah. 
 9:51: If you're gonna get less than 6 hours of sleep in order to go to the gym, it's probably not super beneficial, actually, just cause you're not. 
 10:02: caring, you're not recovering, you're not you're at your optimal state to perform the best. 
 10:06: Yeah, if I get 3 days in a row of less than 6 hours of sleep, it's like I will get sick. 
 10:12: Or at least start to, and I know I need to get like 9 hours of sleep the next night. 
 10:17: Otherwise, I'll go into like a full blown, properly being sick. 
 10:20: I feel like I'm, I'm pretty sensitive to sleep. 
 10:22: So how important is sleep? 
 10:23: I know there's, you know, we're, we're both obviously very big in the health and fitness space, and in that space, there's A lot of these crazy borderline psychopathic people, they're like, don't sleep. 
 10:33: I wake up at 2:45 every morning, never miss. 
 10:36: I always had a workout. 
 10:38: Break that down. 
 10:39: Well, what does that do to us long term? 
 10:41: How are we actually affected by skipping sleep and choosing the gym over that? 
 10:45: Yeah. 
 10:45: Honestly, the question is how aren't you affected? 
 10:49: Because sleep affects genuinely. 
 10:51: It will affect, if you have any muscle gain goals, any fat loss goals, it will affect that. 
 10:56: It will Affect your, the biggest thing with fitness goals is it affects your hunger hormones. 
 11:02: So the hormones or the sensation of hunger will increase when you have less sleep and the hormone that stimulates like satiety that you're full will decrease. 
 11:14: So you're gonna feel more hungry, you're gonna feel less full, AKA you're gonna overeat when you're not sleeping that well, that making it harder to hit any health and fitness goals. 
 11:23: Then along that, you're damaging your metabolism, your muscle repair, your fat loss that you're getting throughout that sleep as well. 
 11:30: So from a health and fitness perspective, it's terrible for cognition in your brain. 
 11:35: I, I can't tell you the exact statistics, but it can take years off of your life. 
 11:40: Yeah, for those of you that have been following me for years, I've been very much against sleeping in. 
 11:45: If I say I'm gonna work out at a certain time, I'm gonna work out. 
 11:48: If I say I'm gonna be up at a certain time, I'm gonna be up no matter what. 
 11:51: Time. 
 11:52: Like, I mean, I would actually, which is crazy that you say, about the cravings and the food when I stopped smoking weed for like over a year, it was like 18 months. 
 12:01: And I just went really hard on, on working out, personal development. 
 12:04: And at that time, I would wake up at 4:30 every day. 
 12:07: Some days, I was up till 1 a.m. working. 
 12:10: And no matter what, I'm up at 4:30 in the morning going and hitting workout. 
 12:13: So my munchies during that time where I thought they'd go away from not smoking weed, but I think they got worse. 
 12:20: I mean, that, that could be the case, definitely. 
 12:24: and even a lot of people will smoke weed, take a gummy, to fall asleep. 
 12:29: And yes, it will knock you out and you might work out. 
 12:32: You might sleep for longer, but really the state and the quality of sleep that you're getting when you smoke is decreased. 
 12:39: You're not getting into like your deep REM sleep. 
 12:41: So that's why a lot of people, even if you're getting a lot of sleep, you can wake up groggy. 
 12:45: Because you're not, you're not getting good quality sleep. 
 12:48: Why do you wake up groggy when you smoke. 
 12:49: Yeah, because you're not getting into like your like deep sleep states or your REM cycles, you're just staying in more of that, say like those like superficial levels of sleep. 
 13:00: So you're not getting your rapid eye movement, which is like the most important for repair and recovery of your cells. 
 13:05: OK. 
 13:05: And the rapid eye movement, is that like when you're dreaming? 
 13:08: Yeah, that's like the dream too. 
 13:10: It's like even like eyes closing, you'll see the eyes moving like that. 
 13:13: That's like your deepest state of sleep. 
 13:14: So it's really important that you like enter that cycle as well. 
 13:17: Yeah, I love weed, but I'm very selective of when I consume smoke it now. 
 13:22: It's just very rare environments. 
 13:23: And that this is coming from somebody who, my first business was a weed business. 
 13:27: I, I had a delivery. 
 13:28: I used to grow weed, smoke a lot of weed, like a lot of weed. 
 13:32: And, that was all day, every day. 
 13:35: So quitting, that was something that I felt had control on me. 
 13:39: So I went 18 months just cold turkey, quitting weed and it was the best thing ever because it did show me how much of an effect. 
 13:45: But still, I just love weed. 
 13:46: People like drinking, maybe because I'm more nerdy. 
 13:49: I'm a little bit more introverted, like lowkey like introvert, so I've always just preferred smoking weed over drinking. 
 13:56: Yeah, I feel like a little bit more, you know, that's a perk. 
 13:58: My big thing is the munchies. 
 14:08: If not speaking from personal experience, of course, but anecdotal evidence, if you, if an individual will smoke. 
 14:19: And then just overeat because of that, because of insane munchies. 
 14:23: It's really hard to hit your health and fitness goals. 
 14:25: So that can be a deterrent for an individual decreasing. 
 14:29: Yeah, and that, that, that, so what's what's funny is a lot of people think like, oh, I don't, I can't smoke cause the munchies, but what I noticed would happen with me is it makes you very content with whatever circumstance you're in. 
 14:40: Like you could just be like in a lot of pain, a lot of emotional pain generally, or whatever type of pain you're in and you smoke and you're like, oh my God, I feel better. 
 14:48: For me. 
 14:48: It was like hunger, I'd be like hungry, you know, this was when I was smoking the most. 
 14:51: I was actually running long distances. 
 14:53: I'd run an average of like 100, 125 miles a month training for marathons. 
 14:59: And these, I would get like just crazy hunger and then I would smoke weed and I'm like, you know, I'm good. 
 15:04: And so I actually got skinnier from smoking weed because I just felt content. 
 15:08: I'm like, well, you doing it every day, all day every day. 
 15:11: And like I would like a half ounce of weed a day. 
 15:14: Yeah. 
 15:16: Yeah, that's like a pound a month. 
 15:17: That's the. 
 15:18: it recreationally, like you'll get those increases in hunger in the munchies and whatnot. 
 15:23: But if you're doing it every single day, it can actually like change your hunger hormonal cues. 
 15:29: So some people then, if you're doing it daily, they need to smoke weed to stimulate their appetite, so they won't be hungry without it. 
 15:37: So it can like kind of like that way when you consume a lot. 
 15:41: That's what I noticed is I didn't have the brain fog the next day when I smoked every day, all day. 
 15:46: I never was like a wake and big type person. 
 15:48: It just wasn't me. 
 15:48: I always like to wake up and be productive. 
 15:51: But after I'd get a few things done, then I would smoke a joint with somebody, you know, in the weed business, everybody was, let's have a meeting and talk about selling weed and, you know, and you smoke weed in that meeting. 
 16:00: So, I, I, yeah, it was just, it was a weird time. 
 16:04: But then when I stopped smoking, that was when I realized the effect it had. 
 16:08: I smoked again and I was like out for a full day after that. 
 16:11: I'm like, this sucks. 
 16:13: So now it's like, unless it's an opportunity where I'm like, I know I have 12 hours. 
 16:18: Ahead of me where I can sleep, be unproductive and catch up and rest. 
 16:22: I don't even like consume any amount because I just don't like how I feel the next day. 
 16:27: So yeah, that needs to be the Google calendar. 
 16:30: It does, yeah, low key, very rare that it does. 
 16:34: But it's I enjoy it because like I don't shut off. 
 16:37: I think that's why I've always preferred weed. 
 16:39: there's no off switch for me, like people say like, I get bored. 
 16:42: I'm like, I've never been bored in my life. 
 16:44: There's always something to do and I don't, I don't watch TV at all. 
 16:48: up until a few years ago, I didn't own a TV, you know, like I, I literally didn't own a TV until I was like 30 or 31. 
 16:55: And I've lived on my own since I was 19 years old, because my dad watched a lot of TV. 
 16:59: I didn't want to be like that. 
 17:00: And I've always just found books or information and learning things more fascinating than just mindless entertainment. 
 17:07: Yeah, for sure. 
 17:08: So speaking of the munchies and weight loss and sleep affecting all of that, Ozempic is obviously really big right now. 
 17:15: A lot of women getting on it is. 
 17:17: Is it safe? 
 17:19: That's a big claim to say yes or no to. 
 17:21: I think it seems so currently, if done right, I think ultimately it's up to your medical doctor and your medical provider, big disclaimer. 
 17:30: However, I don't think we know the long-term side effects because it hasn't been around enough. 
 17:36: So any drug, no matter how many clinical trials, any drug that's newer, we don't know what the long-term side effects will be until it's been around for a longer term. 
 17:46: So, however, I will say safe versus worth it and whatnot. 
 17:50: I personally believe, and since I take more of a holistic role, I'm not necessarily anti-medicine, but a lot of people have asked me or have expected me to be anti- Ozempic, especially because, you know, I run a fitness and nutrition coaching business and actually someone just, you know, about an hour ago asked me if these weight loss medications were hurting my business. 
 18:11: And I'm like, no, actually it's helping me because for two reasons. 
 18:15: Number one, I think that sometimes The side effects of being morbidly obese and those health implications and repercussions are worse than what the potential side effects are of Ozempic. 
 18:26: So I think that getting on this weight loss medication can be helpful to get you to a healthy state. 
 18:31: And where my business comes in and where other healthcare professionals and providers can help is where you are learning those healthy habits. 
 18:41: So if you get off these weight loss medications and you don't change a thing about your a thing about your your exercise, even your mindset, then you are going to gain the weight back and more, almost guaranteed. 
 18:56: So, I have a few clients right now actually who are currently on these weight loss medications to help give them a boost, but then they're also taking the initiative to learn these healthy habits, and then I'll help them once they get off of it, maintain their progress because it's stimulating your appetite, right? 
 19:13: Which is helping you to eat less. 
 19:15: So I'll help you with that. 
 19:16: essentially. 
 19:18: Yeah, obviously very aligned, holistic, natural health and forever. 
 19:22: I was very against it. 
 19:23: I mean, any type of drug injection medication at all. 
 19:28: That's just how I was raised. 
 19:29: Crunchy to the max. 
 19:31: I'm like crunchy light. 
 19:33: Yeah, I'm to the max hardcore. 
 19:34: My dad and my family was like, are you dying when I was a kid and it's like, no, all right, well, we're not going to the hospital or doctor. 
 19:40: That was it. 
 19:41: So that's how I come from and go to school. 
 19:45: Yeah, but then one of my Clients, they showed me a case study of one of the girls. 
 19:48: This lady was morbidly obese, was about to be wheelchaired, pretty much debilitated from her obesity, got on the medication, lost a ton of weight, started getting active again, completely changed her lifestyle. 
 20:02: And it changed my entire perspective. 
 20:04: Now you're, if not, I'm responsible for at least 50,000 people who have gotten on these medications, if not possibly hundreds of thousands of people that have gotten these medications through our marketing. 
 20:15: We've, you know, Been the number one influencer marketing agency for some glutide medications. 
 20:20: We run the most successful advertising campaigns for these. 
 20:23: We have literally been directly responsible for a lot of these. 
 20:27: So at first I was, you know, when these came to my plate like years ago and these businesses wanted me to help them market them, I was like kind of against it and didn't really stand behind it because I just thought it was like the easy pill. 
 20:38: But, you know, there are a lot of people that they, it's a catalyst and they're able to take that step. 
 20:43: but they do need the right mindset. 
 20:45: So When getting on a medication like semaglutide or Ozempic or trazepatide, what is the right mindset? 
 20:52: How do they go into this? 
 20:53: What do they need to be thinking about to like get off these treatments or to, you know, get themselves to a healthier lifestyle? 
 20:59: Yeah. 
 20:59: So I would say the main thing is just education, essentially, on like, what's the correct thing to eat. 
 21:06: how to balance your plate is huge. 
 21:08: I personally think that if you are in the right healthy mindset for it, that calorie counting or tracking your grams of Protein is beneficial just to get a gauge of where you're at and where you should be, and then you can slowly wean off of kind of the calorie tracking and counting, cause then you just get a feel for what's a good portion size for you. 
 21:29: Because personally, I think intuitive eating without having any knowledge about calories, proteins, fats, carbs, and whatnot, and portion sizes is difficult. 
 21:40: It's kind of, it's just like going in blind, essentially. 
 21:42: So I'd say balancing your meals, protein. 
 21:45: fiber, healthy fats in smaller portions. 
 21:48: Carbs are definitely not the enemy, like many people think. 
 21:52: I wouldn't go towards one diet or another specifically. 
 21:55: I know a lot of things are trending like the carnivore diet right now, you know, and I think there's health benefits in the short term, but my thought is you should ask yourself if you can sustain that diet for life, and if not, then don't do it. 
 22:12: You know, don't do something that's gonna burn yourself out, that's cause eating disorder tendencies, especially in women. 
 22:18: Honestly, that's big. 
 22:19: So I always try to lightly do lots of check-ins with people, see how they're doing, even with calorie tracking as well, because it can get, it can be a slippery slope. 
 22:28: So what's the best diet for a big booty for a big booty is high protein and don't be afraid of carbs and get those hip thrusts in.in, carbs. 
 22:36: All right, it's. 
 22:39: I hear so many girls that are like, oh, I can't eat that. 
 22:41: It's got carbs. 
 22:42: Break that down. 
 22:42: Why? 
 22:43: Why are carbs good for Be aesthetic goals as a woman or guy. 
 22:47: Yeah, so carbs will fuel your workouts. 
 22:50: You have 3 different energy systems that your body takes from in order to, I guess, function, but especially in a workout, it's gonna deplete your creatine levels first. 
 23:00: That's why people will supplement creatine, and then it will take from your carbs, and then for longer, more slow and steady state, it will take from fats. 
 23:10: So if you're strength training, which is what you should be doing if you want to grow your glutes. 
 23:14: None of that, those crazy like stairmaster routines. 
 23:17: Don't do any of that. 
 23:18: That's cardio, that's not glutes. 
 23:19: Even at like a slow pace. 
 23:21: Yeah, no, it's just not doing much. 
 23:23: It's not the stimulus for hypertrophy, to which is growing muscle size. 
 23:27: So doing the stairmaster is actually hurting your booty. 
 23:30: Hm, I would not necessarily. 
 23:32: I would say that's a form of cardio where if you're doing it just for glute growth, then that's wrong because it's more so cardio. 
 23:40: Yeah. 
 23:40: Does that make sense? 
 23:41: Yeah, that's fine. 
 23:42: That's fine. 
 23:43: And then it's it also. 
 23:44: like your leg muscles too. 
 23:47: Yeah, I love the rower. 
 23:48: It works like 85% of your muscles. 
 23:51: Yeah, quads. 
 23:53: No, back to why carbs are, because this is important for women, back to why carbs are important to grow your glutes. 
 23:58: If you are in a calorie deficit and you are eating high protein, you are not growing. 
 24:04: So if you are, you have your maintenance calorie level that you need to eat in order to maintain your current weight. 
 24:12: If you're in a calorie deficit, that It means you are eating or you're eating and burning less than, or sorry, it means that you are eating less than what you are burning or what what you're what you're consuming. 
 24:26: So calorie deficit, and we're, I know what this means. 
 24:29: I'm just explaining so we can, you know, people who might not be as knowledgeable. 
 24:33: So you're essentially eating less calories than what you burn in a day, which allows you to lose weight. 
 24:40: Are you gonna lose muscle or fat or both. 
 24:43: That's the key. 
 24:44: It depends on the composition of carbs, fats, and protein that you're eating. 
 24:48: So if you're eating a low protein diet, and you're in a calorie deficit and you're not strength training, you are gonna become what people will call skinny fat. 
 24:57: I don't, I don't know another term, other than that, where like, you'll just kind of get smaller, but you'll notice like, maybe you get smaller, you lose weight on the scale, but you're like, I still look fluffy, I don't look quote unquote toned, which is really just showing off your muscle. 
 25:11: In order to lose body fat. 
 25:13: It is calorie deficit or calorie maintenance and strength training to build muscle, as well as a high protein diet, because that will keep the muscle and ensure that any weight that you lose is fat. 
 25:27: So if a girl doesn't want to look skinny fat, but wants to lose weight or, or get a certain aesthetic, maybe a bigger booty or get abs, what's the diet, what's the like macro breakdown that they need? 
 25:39: Yeah, so it's, it's relative based on your starting weight. 
 25:43: The typical guideline that people will use is eating 1 g of protein per pound of body weight. 
 25:51: So if someone is 120 pounds, they say that they should, you should be eating, you know, 120 g of protein. 
 25:58: That's like a simple way to do it. 
 26:01: However, if you are 300 pounds, you're not gonna be eating 300 g of protein, especially when you're trying to be in a calorie deficit. 
 26:09: What I do for my clients is base it off of like their lean mass or what What their goal weight would be. 
 26:16: So if you're like 300 pounds, let's say, again, depending on your age, your height and your weight, like maybe you'll start at maybe 150 g of protein. 
 26:25: But again, just start by trying to like, if that feels impossible to to you even, just trying to get a minimum of 100 g of protein a day and then slowly increase it as you can, as you see fit. 
 26:36: Yeah. 
 26:36: So a lot of people aren't using this thing called AI. 
 26:39: I heard somebody at the gym, they're like, I don't buy into it. 
 26:41: I'm like, dude, if you're not using an AI, you're an idiot and you're going to not have a job in the future because people who use AI make more money. 
 26:48: They're smarter, more efficient, so you better start using it before you get replaced by it. 
 26:52: But for those of you that do use AI, what would be a good prompt that they could, you know, use to develop their own, maybe like macro game plan or their own diet game plan? 
 27:02: Like, what could they prompt AI to say to help them come up with this like from home? 
 27:07: Yeah, that's a good question, because you, you could even ask it to make you a meal plan. 
 27:11: I don't know if I would necessarily. 
 27:12: use AI to give you the calories that you would need. 
 27:18: I would consult with someone for that, or, yeah, yeah, I do that because it really depends on, it's not just height, weight and age, it's what are your current activity levels, you know, do you have any hormonal issues and whatnot, like hormonal diseases, thyroid, you know, what's your metabolism look like? 
 27:35: It also really depends on your starting point that people don't realize. 
 27:38: So there's a lot of people eating 1400 calories but can't seem to. 
 27:42: lose any weight, you've slowed your metabolism down in, in so many words. 
 27:47: it's called metabolic adaptation. 
 27:49: So if you are eating a low amount for so long, then your body, cause if you just kept losing weight, losing weight, losing weight, you're gonna wither away and you're gonna die, right? 
 27:59: So the body's smart, it wants to keep us alive. 
 28:01: So it's like, oh wow, our maintenance is 2000 calories, but you've been eating 1400 calories for a year now. 
 28:08: Now, guess what? 
 28:09: Now we only need 1400. 
 28:12: calories to survive. 
 28:13: It will, it will adapt this only happen to like fat people or can it happen to like fit too? 
 28:18: It can happen to anyone. 
 28:20: OK, yeah, yeah. 
 28:21: But generally when you're working out, you like crave more food, so it's not as common. 
 28:25: Yeah, yeah, and I never knew that. 
 28:27: That's crazy because I was like I was like, I think like I would just assume people fat people were making excuses. 
 28:32: They're like, I don't need anything and I still gained weight. 
 28:34: I'm like, yeah, fucking right. 
 28:35: I'm sure at night you get the munchies and go in and eat whatever is in the cabinet. 
 28:40: Well, there's also two sides of the coin of There's the people who reach true metabolic adaptation, or they have hormonal issues. 
 28:47: Maybe it's like menopause, like that's, that's affecting all of this as well. 
 28:51: That's a big one because menopause will increase your visceral fat, your fat around your organs. 
 28:56: You'll lose bone density and muscle mass, and that'll change your body composition. 
 29:00: So, if a girl wants to lose weight and do it the healthy way, like, what diet should they have? 
 29:06: So, they should have high protein diet, healthy fats, but the fats should be in modern. 
 29:12: and then focus on high fiber carbs. 
 29:15: So I would go veggies, protein, leaner sources of protein, and then your fiber can come from your carbs as well. 
 29:23: So there's really no one particular diet. 
 29:25: It's about balancing your plate. 
 29:27: I'm a proponent of, you can kind of have everything in moderation, but it's like the proportions. 
 29:32: One big example of like, let's take a meal that's eating healthy, but it's so high calorie, like salmon is amazing for you. 
 29:39: It's omega 3 fatty. 
 29:41: Acids, it's anti-inflammatory. 
 29:43: It's great for your hormones, but since it's higher in fat, it's protein, but it's high in fat as well. 
 29:49: It's higher in calories. 
 29:50: So, let's say, you know, a filet of salmon that's 4 ounces might be around like 320 calories versus 4 ounces of chicken breast can be like 100, 120 calories. 
 30:02: So there's that discrepancy there. 
 30:04: So then it's like, OK, yeah, you have your salmon, then you cook it in olive oil. 
 30:08: Now you're at 450 calories. 
 30:10: Exactly. 
 30:10: You're 4. 
 30:11: A little bit of honey on it. 
 30:12: Mhm. 
 30:13: 450 calories there, you're gonna do just a little bit of spicy mayo, right? 
 30:17: That's another 100 calories. 
 30:19: You're gonna have it with rice, that's fine. 
 30:21: And then that'll bring you to 650 calories, if it's a smaller portion. 
 30:27: Veggies brings you to 700 calories, and then for a snack, you have a handful of trail mix that gives you another 200 calories for this much. 
 30:35: You've had almost 1000 calories in one meal and like a tiny snack that you were picking at. 
 30:41: Yeah. 
 30:41: That's healthy, but if you're trying to lose weight, that's not necessarily like conducive for your goals. 
 30:47: So I'd say let's cut that salmon in half. 
 30:50: Let's do like a couple 2 to 3 ounces of salmon, let's do the rest with shrimp or chicken, a little surf and turf style action, let's do some fibrous carbs to help to keep you fuller for longer. 
 31:01: Better digestion. 
 31:02: Let's definitely get a carb in there. 
 31:03: Let's do some potatoes, some rice, and whatnot. 
 31:06: And then instead of some trail mix as a snack, I would just rather you go for a couple pieces of dark chocolate in that sense, or like some frozen fruit, maybe some frozen cherries. 
 31:16: Yeah, frozen cherries are hack. 
 31:18: jam invented it. 
 31:20: OK. 
 31:22: So, why do women get fat? 
 31:26: Why do women, why does anyone get fat? 
 31:28: Why does anyone get fat? 
 31:29: Yeah. 
 31:30: Probably the main thing is overeating, under exercising is one, and then the, I would also say menopause is a big is a big one. 
 31:40: And when, so, I mean, that's essentially their their hormones are changing, right? 
 31:45: Yeah, absolutely, yep. 
 31:46: At what point do hormones, do you notice? 
 31:49: I mean, you're you're, you're working with women on this, so at what point do you notice that they start to really affect. 
 31:54: Women's weight loss. 
 31:56: And I know even men too, same thing they experience and not as much like women's hormones are crazy. 
 32:01: Now that I'm working in this wellness space with all these businesses that do like hormone testing, it's just, it's crazy how much hormones affect women's weight. 
 32:09: So at what age do you normally start to notice that? 
 32:12: What are some natural remedies that women can start possibly applying to help counteract that weight gain they might be getting or, you know, those slower processes of the body, slower metabolism that Has aging and hormone changes. 
 32:25: Yeah. 
 32:26: So I'd say overall, for men and women, as we age, you will have hormonal and metabolism changes that will eventually decrease. 
 32:35: The age at which women, women's metabolism slows down, it varies. 
 32:41: If you're put on, if you're on birth control, you'll typically see some sort of a weight gain, because that can affect your hormones and your hunger in that sense. 
 32:49: So a lot of women will go on the pill. 
 32:51: And they'll gain weight. 
 32:53: That's something that's very common. 
 32:54: I think it also has to do with that not a lot of people are talking about is muscle mass. 
 33:00: After at and after the age of 30, you lose between 1 and 3% of your muscle mass almost every single year. 
 33:09: And that compounds. 
 33:11: Yep. 
 33:11: And this is how I look at it. 
 33:13: If your maintenance calories, so to remain at your weight is 2000 calories, but then you're losing muscle. 
 33:19: And then eating the same amount, where are those calories gonna go towards that? 
 33:24: Because your body composition is changing. 
 33:27: Even if your weight's not changing, your muscle mass is going down, and your, and your fat mass can go up. 
 33:32: So you'll look different too. 
 33:34: So that's why having muscle is absolutely queen for women. 
 33:39: I think every single woman should be strength training, not even just for aesthetics, but because frailty is one of the leading causes of hip fractures. 
 33:48: And then eventually death, to be honest. 
 33:50: So the stronger you are, the better your bone density, the better your your muscle mass is, and then where women will will really start to see physique changes and fat gain is perimenopause and menopause, where those hormones are just getting all out of whack and fluctuating a ton. 
 34:07: Yeah. 
 34:08: So then why is cardio not good for a woman's ass? 
 34:11: , it's not not good, but it's not what you should be. 
 34:16: Focusing on, because again, if you're just kind of focusing on like getting smaller, then you could be losing muscle if you're not maintaining your strength training. 
 34:24: So cardio is obviously like a good thing, but it needs to be supplemented like appropriately and you need to still. 
 34:32: You can even do it daily depending on the type of cardio. 
 34:35: You could do high intensity interval training, like 1 to 2 times a week. 
 34:39: I honestly, I can't stand theseI classes that are 60 minutes long and they're Increasing your stress hormones, that's gonna make you maintain your fat more. 
 34:50: I like low and slow I see so many people like girls and guys that are like, I'm like, you've been hitting these classes every day for years and your body looks the same. 
 35:01: Yeah, you're doing a no wonder why you're not making any changes. 
 35:05: And they're drinking a lot, noting their macros. 
 35:07: Even if they're not, you're stressing your body out, you're not progressively overloading to build any type. 
 35:13: Of muscle or lose any fat if you're, especially if you're working out fasted, meaning if you're not eating anything beforehand, it's not good for women. 
 35:21: You're stressing your body out, you're running off of stress hormones and your cortisol levels. 
 35:25: You're not burning food for fuel. 
 35:27: It's just hindering you more than helping you. 
 35:29: So, is it bad for women to do every day? 
 35:32: Yes, I would say so. 
 35:34: Yes. 
 35:35: Wow. 
 35:35: To do every single day. 
 35:37: Also, HIT training, if you can do it longer than 25 to 30 minutes. 
 35:43: It's not true high intensity interval training. 
 35:45: It should absolutely gas you out. 
 35:48: So these 60 minuteI classes, that's not real hit. 
 35:52: That's just Cardio with weights. 
 35:53: Yeah, it's, it's just in circuit training. 
 35:56: Yeah, I like thoseI classes. 
 35:58: I've been a big fan of them, but I've always just said like we're like, oh I lift weights like it's not really weight lifting, you're just cardio with weights. 
 36:06: But I love how I feel after the the endorphins. 
 36:09: Yeah. 
 36:10: I wake up and even if I'm really tired and don't get a lot of sleep, I do one of those classes and I just feel amazing. 
 36:15: I also get skinnier, like a couple of people actually, they're like, Daniel, you lost weight, you got skinny because for the last 2, 2.5 months, I've been doing theI classes and they're like super intense hit. 
 36:26: 15 minutes, no break. 
 36:27: It's like a 15 2nd pause between stations. 
 36:31: 6 minutes of no pausing. 
 36:32: It's like back to back for 6 minutes. 
 36:35: And circuit training and doing and doing.