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Health & Fitness Redefined
Health and Fitness Redefined with Anthony Amen. Take a dive into the health world as we learn how to overcome adversity, depict fact vs fiction and see health & fitness in a whole new light.Fitness Is Medicine
Health & Fitness Redefined
Empowering Women Over 50 to Thrive with Strength
Ready to redefine the "dad bod" and transform your health journey? Join me, Anthony Amen, on this enlightening episode of Help the Fitness from New Refined, where I share my personal experiences of balancing a healthy lifestyle with the joys and challenges of new fatherhood. We have an inspiring guest, Joe, who shares his incredible transformation from a skinny, insecure teenager to a thriving fitness professional. His journey is a testament to the power of support and self-discovery, inspired by his mother and leading him down an unexpected path to help women over 50 achieve their fitness goals.
We unravel the secrets to improving health and relationships through nutrition by simplifying your diet for sustainable success. Hear how a recent weight loss challenge defied the norms by increasing caloric intake, leading to astonishing results. We debunk common nutritional myths and emphasize the importance of educating yourself on proper nutrition. Highlighting the benefits of prioritizing protein and balanced calorie intake, we guide listeners toward maintaining a healthy diet without the unnecessary complexity that often derails long-term success.
For women looking to build muscle without the fear of becoming bulky, this episode will change your perspective. Discover why strength training is crucial, especially as you approach menopause, and learn how it can boost your metabolic rate. We advocate for a diet rich in real foods, focusing on meats and natural nutrition to support muscle growth and hormone regulation. Additionally, find out how tracking your food intake and understanding your TDEE can address unexpected weight changes. With resources like a free diet detox book and an upcoming Reshape 2025 challenge, we're here to inspire you to start on a path to a healthier, fitter life. Connect with us on Instagram or Facebook for more personalized guidance.
Learn More at: www.Redefine-Fitness.com
Hello and welcome to Help the Fitness from New Refined. I'm your host, anthony Amen, and we got another great episode for all of you and for those that may or may not know did have a baby boy. He was born at 10 pounds, so absolutely huge Trying to get to this lack of sleep phase. But we're going to redefine dad bugs, like we've talked about before, and we're not going to gain the 40 plus pounds. We're going to keep it off. I'm going to do it myself, and then I'm going to come on here in a year and be like listen this is what I did with the newborn of my first kid that a year and be like listen, this is what I did with the newborn of my first kid. That's what you guys are going to do. But without further ado, let's welcome to today's show, joe.
Speaker 1:Joe, it's a pleasure to have you on today. Thank you, Anthony.
Speaker 2:And congrats on the newborn and congrats on smashing dad bods, because we don't want those. No, we don't. I understand the hardship, part of it, the lack of sleep, the trying to figure things out, as far as hey, I can't get off the couch today because he's crying. Especially Gark Gitter cries like 16 hours a day, so that's a little harder. But there's things you can do to mitigate and that's what I'm learning.
Speaker 2:And I hope we kind of hop into that conversation a little bit today. But before we do that, let's find a little bit about yourself and how you got into the health fitness realm.
Speaker 1:Yeah, absolutely so. 30 years old, born and raised in Vermont, and up until about three weeks ago, this 30 year old guy primarily worked with women that are over 50. And that generally raises somebody's eyebrow, right? It's like, well, what is this guy doing? Clearly he's in it only for the money, and that's a fair assumption until you actually get to know me and take a second to understand that, like hey, this kid has a heart and he actually cares, and here's why.
Speaker 1:So, number one when I was growing up at 13 years old, my mom was my strongest, most consistent role model in my life and she thought saw that I was going down a bad path. Right, I was hanging out with the bad kids, like doing dumb shit, and also in the other direction, I was starting to get picked on a lot at school and so making poor decisions, also losing happiness and confidence rapidly. For a little bit of context, I was like 5'11", 135 pounds, super, super skinny, and she saw that and offered me this olive branch to go to the gym with her. She's like hey, joe, I know your homework's done, I cook dinner, all the chores are done, the house is clean. Why don't you come to the gym with me tonight and that was an obvious step for me, because all the guys in the gym had what I wanted, right, they had muscles, they had confidence and I had neither. So I said yes, I fell in love with the gym from 13 to 18. I went consistently and nothing changed right Still getting picked on, still on athletics, still making poor choices, still not really smart. In school I didn't have much going for me. I graduated high school maybe 10 pounds heavier at 145 pounds, still 5'11".
Speaker 1:Go to college, start pursuing a career in the medical field and because of that I have to take courses on anatomy, physiology, kinesiology and so forth All the things that create change inside the body and help me understand the body. So I turn myself into my first guinea pig and start applying everything I learned to me and magically start gaining muscle. But at the same time I'm 18 and I'm in college. So I started drinking beer like it's water. Because of that I start gaining a ton of weight super fast, right, I go from that 145 pounds up to 225 in like it was like 12 to 18 months, so really fast. And we know you can't gain muscle that fast. So some of its muscle, a lot of it is fat. One day I look in the mirror and now I have a new problem Still not that athletic, not that great of stuff, not that confident, but instead of being skinny, I'm just fat like that either. Um, so I cut the partying, dialed in everything I knew to be true and landed where I am now, which is about 195 pounds, pretty lean, pretty muscular and finally confident and good at things.
Speaker 1:Because during that process I also gave myself a growth mindset, which maybe we can talk about later. But people started to ask right, I think, anthony, if you're anything like me, we kind of have this like business brain built into us since we're a kid, and enough people asked to where they asked. What they were asking is Joe, how did you do that? You went from skinny to fat to jacked and confident. I want to know how can you teach me? And so I thought I had something. I was like you know what I could charge for this and I could do something that I enjoy and also make people happier and healthier. But transparently, I thought I wanted to help people like you and I right, young guys just feel confident with their shirt off. So I start running these eight week fat loss challenges online and just advertising on Facebook and Instagram. I get a ton of signups, but I never look at the names.
Speaker 1:Sunday morning on the first call, I opened up Zoom and every single face looking back at me doesn't look like you and I. They look like my mom and I was like, well shit, what happened? Like, how did I bring these people in here? And I just I just came to realize that, growing up with my mom and spending time with her and her friends, I learned to communicate in a way that really resonates with them, so I naturally drew them in. At the end of that first call, I had a blast. They were all laughing and having fun. At the end of the first eight weeks, they all got massive results and I was like you know what, fuck it. I don't care if this is what I was after or not. This is really enjoyable and really rewarding. So this is what I'm doing. Fast forward, seven years. I'm still here.
Speaker 1:The last part of my story. I graduate college, I get my my job in surgery, helping the doctor with procedures, and again I get pushed in this direction. It was myself and seven other ladies that were on this team that had the same role as me. My higher-ups thought it was a great idea to take the one male on that team and stick him inside the ob and gyn rooms. So again, push towards the ladies.
Speaker 1:I'm working with doctors that spent their entire adult career learning about the female body, 40 hours a week plus on-call emergency surgery. So, proactively, I'm asking these doctors like, hey, doc, what could this woman have done ahead of time to make sure that she doesn't land in the OR? And I was taking that knowledge and applying it to my clients outside. So kind of three-part story. I still want to change a life like yours and mine, but if I'm going to do it, I think it's easiest to change a mom's life, cause I know it'll trickle down into ours. Um, I have fun with these ladies, I love them. And number three, I understand their body really freaking well, and that's it.
Speaker 2:That's a full, encompassing story and I like it, and there's a couple of places to kind of nitpick, but I'll start with the obvious one. We all get a lot of people get into the realm of wanting to help people. Our age, right, and they think they're going to be trainers for 20, 30 year olds and I'm going to come in, I'm going to kick their butt in the gym. It's going to be great. But you look back to when you were in your twenties and teens right, were you ever going to be great? But you look back to when you were in your 20s and teens right, were you ever going to hire your trainer?
Speaker 1:You know what, dude? I hired a coach at 15.
Speaker 2:You're one in a billion. I know Most people are arrogant. Don't want to deal with people, Screw your advice. I know everything.
Speaker 1:Yeah, I know that's the answer you were looking for, but I'm going to kind of give it to you. I hired a coach at 15 and I followed it for like a week and then I didn't because it was too hard. When, in reality, like this version of Joe looks at it and laughs because it's everything I do today.
Speaker 2:Naturally, you know funny how that works out.
Speaker 1:You're like god didn't include enough beer in there pretty much like at 15, like it wasn't enough halo and pizza bites. But yeah, you nailed it I love it.
Speaker 2:And then, when you start looking, it's the people that really need the help, are the moms and the old people that, after they have kids, like I'm approaching that age that you're starting to see it where. You're like, oh shit, I'm taking care of a kid, I have a spouse, my parents are starting to get older, so I just don't think you're taking care of them. And that all blends together and it's like okay, I'm stuck and I don't have time to take care of myself. And they call that the sandwich generation, because they get squished from both ends. And then they're like okay, I need help to fix this part of my life because I'm burning out of energy and I'm not able to take care of the people around me because I've neglected myself for so long. And that's why they reach out to people like me, like you, to get and foster advice if that makes sense.
Speaker 1:Yeah, man, you just nailed that. But the one thing I see and I I don't know, I don't really work with men like we have a couple of male clients that just by chance, they resonate with me, um, but I don't understand men as well as I understand that, the women that are 40, 50, 60. But what I see is exactly what you just explained, minus one thing they're so, they're so programmed to only prioritize others that they don't even come and reach out. You know, like, yes, they're taking care of their parents, they're making sure their grown kids have what they need, they're taking care of their grandkids and they don't give a shit about themselves because they were taught not to. They were taught that that's selfish and selfish is bad. And so I actually need to come in and tell them like, look, you need help, and when you help yourself, you'll be able to help everyone else around you much better, right? So I almost have to sell them on that before anything.
Speaker 2:Yeah, I can see that and we get it a lot and you're starting to see it with men a little more. We're starting to see a little overflow. Like you, training used to be predominant, like a female world coming in, yeah, but we're almost at 50 50 for men, women, which is pretty crazy. I had not something I expected, and I'm noticing men are realizing more now. Hey, I need to reach out, hey, it's time for me to ask for help, and they're starting to push that through. And then, on the flip side of it, women are dragging men to the gym. So spouses are saying, hey, let's go together, let's do this together, which is freaking awesome.
Speaker 1:I guess I could see that I guess I could see that, because I think the dynamic might be different and this is total speculation. But I think that men, if I think about myself in earlier years, I was too proud to ask for help. I was like you know, I'm a guy, I can figure this out, when in reality like, yeah, maybe I can, but it's going to take me 10 times longer and make me miserable, whereas if I just find somebody with the answers and give them a little bit of money, I can get there way faster and easier.
Speaker 2:Exactly that's what you learn in the business. Then, too, it's like, hey, if I can just hire someone to do marketing instead of me spending 30 years to figure it out, I can now prioritize the things that I'm good at and really excel. So it mentioned a lot about having a diet foundation where it's eating the proper foods and it doesn't really necessarily feel like a diet, just lack of a better word but it's just eating more food and losing weight, which I'm a huge believer in. But I want you to expand on your program a little bit as far as what do you mean by eating more food and how does that look like structurally?
Speaker 1:and let's dive into that yeah, well, look man, we we were called hoy fit for the first six or seven years of my business's life. Up until three weeks ago, that was its name, and now we're called diet detox, and if we break down why? The reason for that is because I want to detoxify everybody's bodies from the damage that dieting has done. Right, and when I say dieting, we're thinking. We're talking about all the big ones that I'm not going to name because I don't want to get in trouble, but we can all think of the ones that have you.
Speaker 1:Okay, great, you guys know who I'm talking about Weight Watchers, octavia, everybody else. You're eating 800 calories, 1000 calories, 1200 calories a day, and you're a grown adult. I don't care what size you are. You need more calories than that, not just to maintain but also to lose weight, and so that's that's where I'm at. Like, my mission on this earth, I truly feel, is to show people that not only should they eat more food, but they freaking need to. A lot of times we'll, I mean heck.
Speaker 1:Let me use an example. I just ran a four week challenge. It was a weight loss challenge, and when people think about that, they probably think of slashing their calories lower, regardless of where they're at. I took a lady from 1200 calories up to 1600 calories and she lost three pounds in the nutrients that it needed to actually thrive rather than survive. Their body finally did what they've wanted it to do for years, and not only did it change in shape and size, but it changed in how it felt More energy, less cravings, better sleep, higher libido, you name it. Quality of life changed with it.
Speaker 2:So what does that look like? As far as what are you focusing on inside of the eating more, because we've talked about that a lot. It's about the quality of food, it's the type of macros you're eating. What do you specifically focus on? That, you think, is the secret.
Speaker 1:Yeah, I like to keep it as simple as possible because I want to see people do well, not just during the time they're with me, so I can show a great testimonial. I want to see people do well, not just during the time they're with me, so I can show a great testimonial. I want to see them do well so they never come back Right, just do well for life. And so, to keep it as simple as possible, we look at protein and calories for 99% of people. Right, we look at calories because that's going to decide whether you gain, maintain or lose your weight. We look at protein because it's going to decide whether you are losing water, muscle or fat. Really, the only thing we want you losing is fat. So we need to keep your protein high while we determine where your perfect amount of calories are.
Speaker 1:The reason I don't look at carbs and fats is because, man, exactly what you just said in this sandwich generation or beyond, we're so freaking busy that if we add too many more plates to spin, everything's going to come crashing down, and so I'd rather add as few plates as possible, right? Carbs aren't going to make you fat, they're not going to make you lose weight, they're not going to do anything but give you some energy. So make sure you have some level of carbs in your day every day. Same thing for fats. They're not going to make you fat, they're not going to make you skinny, they're just going to keep you healthy. So make sure you have some level of fats inside your day-to-day life every day. For fats, as coaches, we monitor and make sure that people are above 30% fats. It's just not something we tell our clients because, again, we want to keep it simple. But yeah, protein calories that's really where we start.
Speaker 2:I love that. So that's very basic and I think that's the solution. Honestly, like you said, making and over-complexifying everything and telling somebody they need some special pill or they need some special bar or whatever I've been approached by so many of these bar or whatever. I've been approached by so many of these come sell my product and guarantee your clients will lose weight, kind of people. That it's just disheartening. Even when we took it to the next step and we really looked for dieticians, nutritionists, bring somebody in house. It's the same bullshit over and over and over again and people have no idea. I literally had a woman tell me that if you just bought these essential oils, that it would kick start your metabolism and then you'll lose weight. And this was a nutritionist. I'm gonna quote that.
Speaker 1:It just blows your mind the fake information you're hearing.
Speaker 2:And then people ask me what I eat and I always I always reiterate the question back and I go okay, I want you to guess roughly how many calories a day I eat. And they look at me and they go 1,400. And I was like 1,400? You think I eat 1,400 calories a day? I was like way more. And they go okay, 2,000. That's got to be it. And I was like way more. And we stuck into like the 3, 3,500 range and I'm like that's about what I eat. And they look at me and they go how are you not 400 pounds? And you're like well, this is what we do. And you explain the tracking protein.
Speaker 2:And then we talk about the miscommunication inside the medical field, where we have doctors and little that aren't on a nutrition program that are arguing with us about how we're giving them more than 600 calories a day to eat. Oh, dear Lord, that's what they learned. And I was like you're a physician. If you go into your textbook and read it, it clearly states anorexia is eating under 1200 calories a day and that's malnourishment. And you're prescribing people 600 calorie a day diets, including for yourself. That's malnourishment, that's anorexia. It it's unhealthy and you force them into this higher 1800, 1900 range. And then all of a sudden they start feeling better, their energy levels go up, their libido energy goes up, they start losing weight and it's like holy, no duh man, it's crazy.
Speaker 1:That's exactly what I just explained. Like it's the same thing. Um, you know what? Like I couldn't. I couldn't agree more about what you just said about physicians and about a lot of coaches or nutritionists or whatever label you want to give them. Um, but it's a tough fight, right, like you and me. You're a gym owner, I'm a, I'm a health coaching business owner. That's also a coach.
Speaker 1:We're fighting against doctors, like if we, if we talk to general population doctors to, a lot of people are like God, like whatever they say to do, people just accept and will not question and it makes it so hard for people like you and I to pick. No, that's bullshit and scientifically I can prove that it's bullshit within five seconds if you give me that time. But they won't. Um. And then the other thing is like what you just said with the nutritionist you dealt with. They're not even talking to you about diet. They're trying to give you essential oils and this weird crap that is not going to do the simple foundational things that food, exercise, sleep and water will do Mind-blowing.
Speaker 2:It is. I want to talk about a more taboo topic inside of what you mentioned, because you brought it up and I actually think it's the answer. Okay, I'm interested all right, that's people libido levels, especially women in that age group. Yeah, and let me mention why.
Speaker 2:So having a higher sex drive or higher libido whatever will actually make you increase your serotonin levels once you start engaging more.
Speaker 2:Sexual intercourse will actually increase your overall mood, which means you're not going to be stressed because it's going to drop your cortisol levels. You're going to start eating better. You're going to build a better relationship with your spouse, which in turn, is going to get them more attracted to you, and then they're going to want to do more things together. So then you're going to start building a strong foundation inside of your relationship to start eating healthy, to increase both of your sex drive and ultimately bring the spark back to your life and decrease the your chances of getting divorced. And then that's going to spread on to your kids, if you have them. Just start teaching your kids healthy habits and what a healthy marriage looks like. So when they go find a spouse they're not thinking, oh, mom and dad barely saw each other. They're gonna be like well, mom and dad will over each other. They can be like, well, mom and dad will love each other, and then that's going to bring that into their marriage and trickle down that way.
Speaker 1:Yeah, you just nailed it, and it's a topic that I rarely talk about because it's so hard to explain the trickle down effect of how just one aspect of this will change everything. But you know, what's true is like well, exactly what you just explained is true. The same thing is true for every other aspect too. So, like libido increased, going to change everything. Energy increase change everything. Lower cravings change everything. Better sleep change everything. And as all those changes, my Lord like, imagine what your life turns into in 6, 12, 18 months. You know.
Speaker 2:I think, specifically, though, that's the key, and I I know a lot of people are going to shy away from that, specifically women in that age group, because what's going to end up happening is, when they start feeling less confident about themselves because they start gaining weight, they're going to feel less attractive, meaning they're going to want to have sex with their husbands less. I mean, that's ultimately what's going to happen, and then they're going to have sex with their husbands less, who the husbands are going to start doing other things to reach out for start to level. I'm not talking about cheating. Let me be very clear about that. Some may be there. It's a total of where I'm.
Speaker 2:I just mean more in the aspect of diving deeper into work, not wanting to be home as much, uh, finding falling in love with, like netflix shows, just finding things to distract them, yeah, that because their wife doesn't want to have sex with them. And now they're going to start being like, okay, is it me? When internally, the wife is just blaming herself and that's going to just end up putting a lot of distance between you guys, and then your stress at home is just going to increase, and we we know what higher cortisol levels does to us. It's just a topic I wish we could be more open about, and do you ask specifically your clients how often they're engaging in sexual activity, or is that something you just kind of wait for them to bring up?
Speaker 1:You know we actually don't. It's not a massive focus, but it is something that will come up for the majority of clients. I'll hit on it very casually, just like I did in this conversation, and then, a couple weeks later, a couple months later, when their body starts to respond to the changes that we're putting out, it'll come up when they're talking with their coach by the way, I don't know if this is related, but my sex drive is way up. They're like okay, good, like your body is responding exactly the way we want. That that is completely related. And then then they can talk about it a little bit more, for sure.
Speaker 2:I love it. And what else inside of the detox diet do you specifically focus on besides proteins and total calories, or is that really your predominant focus?
Speaker 1:yeah.
Speaker 1:So the diet detox is really telling people to eat more and do less, and when I say do less, it's generally exercise less, um, or change the exercise.
Speaker 1:So a lot of the ladies that come to us, if they're not on the sedentary side of things when they are exercising, they're over exercising, right. So six, seven, maybe five days a week, but their recovery doesn't allow for that amount of exercise, right. And so what we do is we'll drop it down to three, maybe four days a week and we'll change them from constant cardio or hit interval training to strength training type workouts. Right, because we realize that 40, 50, 60 year old women are losing muscle mass annually at a rate of 1% at 40, 2% at 50 and 4% at 60. And so we need that strength training to combat the muscle loss, because the muscle loss is the thing that lowers metabolism, and the reason that's important is because when you have a low or a slow metabolism, you don't have a lot of food freedoms and can't eat a lot of food, right? So all of this we can see starts to work in conjunction with each other.
Speaker 2:Yeah, and for your total protein goals, is that based upon body weight?
Speaker 1:I like goal body weight or body weight depending on the person, the size, but like if somebody wants to lose, I would say, upwards of 50 pounds. We're going to focus on goal body weight.
Speaker 2:And that's just a 1 for 1 ratio. Yeah, yep, love that. And then, specifically inside of exercising less because of lack of recovery, can you expand on that a little more?
Speaker 1:Yeah, absolutely so. Simply put, exercise makes us worse, right, when we strength train, we are creating small tears in our muscle, breaking our body down, and so if all we do is exercise, we can say that all we do is break our body down and without recovery we're not going to get better, right? So on the other side of exercise breaking us down, recovery builds us back up, right, and so we know that if we work out hard for a day, we're going to need to recover to build our muscle back to where it was, or hopefully better than where it was. So we understand that exercise makes us worse, recovery makes us better. If we want to get better, we need to recover more than we exercise, and if you're exercising damn near every day of the week, there's not enough days in the week to recover to offset that.
Speaker 2:And then you're hearing this less and less, but I still think it's worth bringing it up and specifically in that age group, for women I don't want to look bulky like you the biggest comeback you get for strength training and I have my way of explaining it, but I would like you to expand that on how you come up to help explain to them?
Speaker 1:absolutely so. I'm not hearing that less and less. I promise you that, um, it is still a very regular thing, but the fact of the matter is, you're not not going to look like me, right? Number one we have different testosterone levels. Number two we have different skeletal structures. Number three I say this because I love you You're probably not going to work as hard as me, right? Number one I'm not that big right? I'm 5'11" 195 pounds. I'm not a huge person With that. We can understand that. At 30 years, 11, 195 pounds. Like I'm not a huge person with that, we can understand that at 30 years old.
Speaker 1:I just shared my story of how I started strength training at 13. That's 17 years of consistently working out and eating in a calorie surplus to get where I am with my testosterone levels and my skeletal structure. As a woman that's 40, 50 or 60 in naturally losing muscle mass and probably eating at a slight deficit. It is impossible for you to gain that amount of muscle. All we're doing is working against nature and keeping as much as possible until we get you in a calorie surplus, which is eating slightly more than you need, and that'll help you gain some muscle. But again, it's a very, very slow process, no matter how hard you work.
Speaker 1:Yeah, it's big pet peeve. Well, what's your way of explaining it?
Speaker 2:Very simple. Like you said, I have a shit ton of testosterone. And then they point out a picture of a woman and they go what about her? I was like she's on steroids. Um, like let's start in that realm, which I don't recommend, and they go well, that this one's clean. I'm like, yeah, probably, but she's been doing it for 18 years and she's 33, so right, yeah you're never gonna be that serious and focus on that.
Speaker 1:And on top of that she eats triple the amount of calories you eat I I was just going to say so like my wife is five foot three, she's like 140 pounds and she is just a solid muscle Like she. She is probably one of the pictures that somebody will pull up and be like well, I don't want to look like her. And it's like don't worry, you're not gonna. She eats 2,800 calories a day and works out twice as hard as I do in the gym, like you're not gonna.
Speaker 2:She eats 2800 calories a day and works out twice as hard as I do in the gym. Like you're not gonna, yeah, and it's simply put. And I want to first mention briefly just the muscle part of it. As we wrap this up, it's so important to the muscle and it kind of ties into what you're saying. But just to reiterate again, because I think, having the scientific knowledge when you go to the doctor and explain this, this is what I need to do, and this is why every pound of muscle you build, you're going to burn an extra seven to 10 calories a day at rest.
Speaker 2:So the more muscle you add, the more calories a day you burn. Therefore, you're increasing the metabolic rate as opposed to doing a calorie deficit and burning the muscle tissue. Then you add in menopause and we've dove into menopause many, many, many, many, many times. But menopause will strip your muscle rate even faster. You touched upon it before. You're burning about 2% at the age of 50, which is when most women enter menopause, and that's why you really start diving in and your hormones start going crazy. You know a great way to regulate your hormones having more muscle tissue.
Speaker 2:So being able to do that, by having more muscle tissue and eating more food by having more muscle tissue, which means you need to eat more food and get away from these crazy chemicals that have a shit ton of hormones in it, like these Epivabars and Arbonne oils or whatever the shit they give out nowadays Like. Get away from chemicals, eat real food and specifically focus on eating meats. Yep, the diet that was done. Uh, there was a study about red meat, how it had a high chance of causing liver cancer, had a lot of flaws in it, and you're not going to know that unless you're like me and you were a psych major and you learn how to read studies. So, yeah, go look at it, go reiterate it and you'll see that actually, the answer is to eat more meats.
Speaker 2:Yes, there's different types of meats that are leaner and that are better, but that's your overall getaway is eat meats because they're complete proteins. It's going to help you, the muscles sleep better and prioritize your strength straining. And stop, for the love of god, thinking that you're going to look like a 30 year old male because it's never going to happen. Not going to happen. And just to wrap this up, what would you take a message for listeners nowadays, especially women in that age group. As far as this is what I think you should take away from this episode, and this is some key aspects.
Speaker 1:Yeah, so, simply put, if any of this resonated with you or none of it did, but you're on a diet, it's not working the way you used to, or if you're somebody that is feeling like you haven't changed anything, you haven't changed how you ate, you work out your job, your stress levels, nothing like that but all of a sudden, everything in your body changed and you're gaining weight, even though you're doing the same stuff. What I want you to do is really easily. You can download my free diet detox book. But even easier than that is just go online, find a free nutrition calculator ideally a TDEE calculator and figure out how many calories a day you should be eating. After that, track your intake for three days, find the average. So you would add up all three days, divide it by three. That's your average.
Speaker 1:If you're eating less than that nutrition calculator gave you for calories and you're not losing weight, you've got a problem, and the problem that you have is what we just explained. We can fix for the last 30 minutes. So you should probably talk to myself or Anthony, because Anthony clearly proved that he has the ability to do the same thing as well. But we're here to help, and all of this is on the internet. I wrote a book on it for free, so I'd be happy to share it. Hopefully that helps.
Speaker 2:I love it. And then the second question kind of falls in right into that how can people find you get ahold of you, learn more?
Speaker 1:Yeah, absolutely so. You guys can find me at Joe diet detox on Instagram, joe Hoy on Facebook and if anybody wants a really easy way to work with me, I know this episode is coming out soon. Nobody wants to start anything in December, so why not start in 2025? On January 12, I'm running a challenge called reshape 2025. And it's all about everything we've talked about for the last 30 or so minutes. It's going to be a great challenge, so so Outro Music.
