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March 26, 2026

Men Getting Fit In Their 40's: Real Live Coaching - 97

Show Notes
Transcript

When schedules get busy, the basics health habits often fall off to the sidelines. If you are struggling to maintain your weight loss, nutrition, and fitness goals right now, this episode provides a clear path forward. We are discussing straightforward strategies to help you regain your momentum.

Today, Coach Brian talks with participants from the Call to Rise 100-Day Fat Loss Challenge.

They discuss the specific, incremental changes that produced measurable results. One participant lost 30 pounds while balancing a demanding daily routine. Others share their practical approaches to daily movement and meal planning.

Episode Highlights:

Tracking macros efficiently.
Saving time with meal prep shortcuts.
Using consistency as the primary driver of success.

These tools keep you moving forward during busy seasons. Focusing heavily on these fundamentals leads directly to steady weight loss, improved energy, and sharper focus.

This episode is for busy parents and professionals who need practical, effective advice to reach their goals. You will learn how to make everyday choices that support your long-term health.

The Call To Rise

The Call To Rise is a 100-day Fat Loss Transformation Experience for driven men. It is designed to help you improve your body composition, increase your daily energy, and take charge of your physical health.

If you are dealing with chronic conditions like high blood pressure, high cholesterol, or Type 2 Diabetes, this program is built to address your specific needs.

We use a proven system of strength training, personalized nutrition, and strict accountability. Participants typically drop 20 to 30 pounds and build lasting confidence.

You will join a Brotherhood of like-minded men committed to improving their health and leading by example.

Start your journey at www.thecalltorise.com.

Want help applying this to your own health, weight, energy, or lab numbers?

Coach Brian Parana offers Health Hot Seat coaching segments for men who want a clear next step with nutrition, fitness, weight loss, blood pressure, cholesterol, A1C, or daily consistency.

Learn more about The Call To Rise, a 100-day coaching program for driven men over 40 who want to lose weight, improve their health, and rebuild confidence:

www.thecalltorise.com

To connect with Coach Brian:
brian@brianparana.com

Disclaimer: This podcast is for education and coaching support only. It is not medical advice. Always work with your physician before changing medication, treatment, or medical care.

John Wooden once said, "Little things make big things happen." But when life is crazy, stress is high and you are running around with your head cut off with kids, work, all the things, it's really easy to forget that the basics are what you need and you always go for a big overall life, flipping it upside down and trying to overhaul it all.
Episode 97, Driven for Health podcast with Coach Brian here and we're gonna be talking about a live round table with my guys in the Call to Rise 100 day fat loss challenge and we're going to go over a number of different things. Celebrating a guy who's down 30 plus pounds. We're going to go over what big rocks concepts are, whether or not you need to track macros, finding smarter food choices, and simple ways to move your body.
All these things are super important. We'll go over the fundamentals and make it as easy as possible. We also go over some meal planning strategies that make it stupid simple for you to be able to eat on the go and fit it in and move toward your health. And consistency is the bottom line. Well, I hope that you enjoyed this episode and here we go.
>> Y happy to see you. Nice haircut, by the way. >> He did me up. It's time for the summer, dude. So hot out. >> Had to take advant >> Wait. Uh, you who who hooked you up, coach? Who hooked you? >> Ever? My second Everett. >> Well, for Yeah. Yeah. He, this kid, he's a man of many talents. He's a barber. He's a baker. He's an artist.
He's a fashion designer. He's an athlete. He's got straight A's. He's in theater. He He He dances. Like he he's legit >> and many talents. It's It's pretty cool. Clearly. Clearly, you did right with that one. >> Yeah. Yeah. Yeah. Yeah. I'm I'm pretty happy for him. He does just amazing work and everything.
He's 6'4, so I look up to him now. Jeez. >> Yeah, big boy. >> That's what's up, coach. Unfortunately, >> I won't be on too long, but since I was up, I was like, you know what? I might as well jump on. >> Yeah, appreciate it. You know, uh trying to rally. I think Lucas will be on. Chris will be on a little bit later. And trying to juggle getting some of these new guys.
I have one guy that just is nonresponsive. you even called him. He's like, "What the heck?" He signed up. He's right going heard from him since he joined. >> That's right. >> But we can jump into your stuff and then as they join in, then we can get to it. So, tell me about the situation with with uh top secret wherever you're going. Yeah.
Well, you know, uh obviously you're you know, you're you're the intelligent man and you can email >> what's happening on the news. Uh >> so >> without I can't go into details. >> Sorry, I didn't sorry I didn't hear any of that. Apparently my headphones are still on my my thing. >> No wor. >> Yeah, I can hear you now.
My headphones grabbed it on. What's up, Lucas? Yeah, buddy. >> Hey, what's up, Dave? >> Um, thanks for showing up and chatting. We'll get you all fed, right? You long distance runner. You >> Yeah, >> Danny's going on going on orders somewhere, not to the beach. So, go ahead. You can jump in. >> Yeah. >> Yeah.
Um, as y'all know, you guys are smart individuals and stuff. Obviously, there's stuff going on in the world, right? What I can say is is that it's very looking likely that I'll be I'll be heading out soon somewhere, which is a good thing in the sense that depending on where I go, you know, that's money in the pocket. You know what I mean? It's a bad thing because I've been training for the last [ __ ] six months and then all of a sudden, >> you know what I'm saying? But then at the same time, >> I'm looking at it like, >> right, but at the same time, it's not a
it's not a loss cuz >> I look at myself in the mirror and I'm like, god damn, you know? So, it's it's >> Yeah. Yeah. Well, you needed to be in better shape regardless. That's for sure. It's like showing up to boot camp first day one and fattening out of shape. Not Not a good idea. Right. >> Correct. >> We're good. We're good.
>> Now, my my thinking is this is kind of like what what you taught me, coach, is staying a little bit more focused. If I do get on these orders and I miss the the marathon, it's all good because what I'll do then is I'll I'll entirely focus on getting to my weight, the the target weight. >> Yeah. >> And then from there, I have the solid base. So then now I'm not so divided.
>> And then from there, if a race comes up and I and I do the and I do a race, then I'll have ample time. It's not like I I now know that I can do it, you know? I just especially if I'm not focusing on losing weight and stuff, I just maintain the weight and just focus on more cardio. It's going to be easy peasy.
>> Yeah. Yeah. I really think so. I really think so. For sure. >> And gentlemen, I uh wanted to say I apologize for not going last week. This week was [ __ ] psycho. Or this past week, I should say. I I had a friend who who gone who's who gone officially missing and such and >> essentially what I was going through I was going through the grieving process.
>> So in my mind I don't want to sound harsh or cold or whatever but in my mind he's dead and until I hear otherwise then I've accepted it and >> Right. >> I'm sorry man. >> Yeah. Pretty tough. >> Yeah. Yep. Yep. Yep. >> Pretty tough situation. >> Exactly. >> Yeah. Last week I wasn't I wasn't in a right frame of mind and frankly I wasn't going to come today.
But one of my chaplain told me that one of my weaknesses is I'm very good at going hard. >> I'm all in when when I do activities and whatever. That's great. One of the things that I'm really bad at is going soft. And that balance is where I'm just >> Yes. So that's the the reason why I'm here frankly speaking selfishly is because I need human interaction, putting myself in the in the super warrior mode and caving and not talking to nobody and that that that doesn't help with the with the mind.
So I am selfishly here because I need to see your pretty faces. We're happy, happy, happy to have you. That's for sure. So, that's a challenging situation to have to deal with. You're right. Unfortunately, you're you're right to have that grieving process and assume the worst. This point, usually when someone's missing for more than say 48 hours, it's usually not a good thing.
they didn't just get lost or something, right? Or they they didn't just leave town. And and it's unfortunate, but it's it's ultimately the truth. And trying to figure that out and be able to how does it fit in the context of your day-to-day life is is something important for you. Uh, one thing maybe if you have time on on a rock or whatever, but episode 40, no, not 40. 73. 73.
Yes, episode 73 on Driven for Health. I had a guy talk about a real men feel, Andy Grant. And I've been around this guy for a while. I was actually up on his podcast about April, so almost a year ago. that I had invited him onto my podcast and I see him on Tik Tok and all the time.
He's one of the first few people that I see on Tik Tok. So, I always give him a like or a heart or whatever. But he talks about emotion in that and what men are are not allowed. Even my my post today this morning was started off with men are only allowed to feel anger and that's what we've been taught or conditioned for.
And there's a wide range of emotions and we likened it in the podcast episode to a piano and you have the keys range from low to super high. And I had asked him what's the tune or the key that you hear most guys play and anger ends up being one of them. And but he says that the the the keys aren't even exposed.
the the the wooden cover is over the keys. So, you can't even play the range of human emotion and you should be allowed to have that human emotion from super happy and joyful to feeling sad and crying. It's okay to cry and and that wide range of emotion in between because if you only play one key, you're missing out on a lot of opportunity in life and how you can experience it for the better even when things are sad and challenging and depressive and and grief comes in.
>> Yeah. And the emotions are still there so you're really just bottling them up. >> Yeah. >> Yeah. >> You know, so it's almost even worse. Yes. Yes. And then we have those cultiety that tells us that, you know, you're you're you're a [ __ ] if you show anything except for anger. >> Yep. >> You know, >> um on top of that, compounding with that, all of a sudden, we got the news that we're in a major conflict >> and being in the military, >> it's obviously I I am prepared to go.
You know, if I die, I die. So I I'm not prepared, but I'm not in equipped. However, there's still emotions behind that. >> Yeah. I I I go from >> heavy >> from everyday life to all of a sudden overnight we're at war >> and the the changes of that and now I have to sit and think of the little things like okay let me check make make sure my legal stuff is ready to make sure my my will is ready my life insurance >> so on and so forth >> on top of >> communicating with your daughter >> yeah yeah on top of me grieving my
friend I had to inform my daughters fairly recently. I told them, "Hey, it's a possibility that I'm going to war." And I had to tell them raw obviously sympathetic as much as possible. And I I got blessed because they understood my younger one, my oldest felt very anxiety, very anxious, excuse me, because of the the nature of the beast, which I understood.
Uh and I and I try to comfort her as much as possible. The ex was telling me that that she was crying a lot that day that I told her and I it's understandable, you know. But at the same time, I can say this. I look great right now. >> You have toned up quite a bit. That's for sure. >> But yeah, that's that's my world. I don't want to I don't want to hijack the the meeting or anything, but >> I'll be until until 9:30.
>> Yeah, it's fine. That's important to share for sure. So, well, Lucas, what what's gone well for you? >> We've had some nicer weather >> as you've noticed. >> Um, >> and so I just caught the running bug again. It's It's back. And um Saturday I went to the run club. Um so I did that and did eight miles.
Um it's kind of rainy that day. But so I did eight and then Sunday was the day it was just Sunday and Monday it was like mid60s. I don't even remember. Monday was like beautiful. Um and what did I do? I did I did 10 on Monday. Sunday I did uh I think I just did five on Sunday. So gotten back into the running. Um that's been going well.
been way more locked in on the diet. Um, and just eating, you know, the right stuff and not doing any cheat days or anything. Um, so weight's gone down over the past week. Three pounds. >> Um, >> which was good and want to keep that keep that trend going. So, >> yeah. >> Let's do it. >> Was a little >> So, Lucas does three pounds.
>> Yeah. So, was a little stagnant there for a little bit. And so I think I I feel really locked in right now and um you know just want to keep the running up and and just keep doing it every day. It's just the basics really. Just get those stats and um you know be mindful of what you're putting in your body.
>> Danny knows where I'm going with this. the the more that you move your body, there should be a direct relationship to how much you're foam rolling and stretching so that you can keep running all the time. >> That's that he's preaching the truth, preaching gospel. >> Yes. So, don't do not do not shy away from that, my man.
Do not you will pay the price. >> I'm bad about that. I'm bad about the the stretching and the foam rolling. >> You will pay the price. Not now, but in a couple months when you have aches and pains and you want to go run, you can't because things are sore, tight, stiff, achy, hurt, injured. Well, I will say I've been getting more cramped lately.
Um, so maybe that's that's one of the reasons why I was in a big meeting with my boss and I got a cramp in my back in the middle of the meeting and like I couldn't scream or No, it was like the worst. Well, I'm literally and this was >> and this was um so this was like a more formal meeting and I'm like >> oh >> I'm trying not to No, it was it was horrible.
And I'm just like >> that's amazing. >> And my buddy next to me, he was looking at me. He's like, "Are you okay? Like are you dying there?" And I'm like, "I think I might be dying." Yeah. >> I'm I'm in bad shape, man, right now. >> Yeah. >> Uh funny. Yeah. A couple things. one, you lost three pounds, you're in a calorie deficit, and you might not be as carbed up, and therefore your your muscles are screaming at you.
And the second question, uh, what was the long run day? How far did you go? >> So, I did just over three days. So, Saturday was uh, 10 total. So, I did eight with the group and then I did a little more from my apartment because I remember I tracked the rest. So, with 10 total and then five Sunday and then I did 10 on Monday, too.
>> Okay. And did you hit 1,800 calories each of those days or did you do more on Saturday? >> So, I did I did a big day on Friday. >> Okay. And then I had normal >> and then >> I actually actually did not track dinner, but I had a really big dinner because I knew I'd be running the next day. So I did >> yoga. >> Uh I did like pasta, chicken.
>> Um what else did I do? Did some rolls and then yeah, so I had a big carb dinner. Some rice soup. So, it's probably like 3500 calories, I would say, that I did on uh Friday total. >> Yeah, that's >> But my rationale was like, I'm going to have a normal Saturday, a normal Sunday, and a normal Monday.
And so, but which was a little weird because my cravings got really >> um intense on Sunday at least. I guess mentally I was thinking, okay, I had a big day on Friday, so it's like water after >> to get some off of the Friday to Saturday. So there, yeah, >> you don't necessarily need that many more calories the day before to carb load or calorie load.
I like a two-day big feed before you do it two days before and then a normal day and then whatever higher on the day that you do the long stuff. But did you The other question is did you fuel during the effort? >> Yeah, I have these. I bought these. I actually have one right here. So, let me show you. I bought And actually, you might be mad at me because they're like the expensive stuff you say not to buy.
>> We went on a two and a half hour bike ride. I put a thousand calories in me in the morning and then we were on the trail by 12:30 and I had we had honey out of the honey bear legit the honey bear thing and then we had the gummy bears. >> Have you seen this before? So this is um so the brand's grown and it's >> supercharged honey.
It's like these little packets. >> Let's see. like these and it's honey, but it's like um has a bunch of different like vitamins and like pink salt. It has 100 milligrams of caffeine, so it's that's why it's called Supercharge. And honestly, I saw it on Instagram and it was an impulse buy. >> Oh, it'll better be on sale.
These must be the price to be able to discount it a bunch. 15. Oh, I already got the 15% off. Yeah, but I I think it I think I paid like 30 with shipping and handling. >> Yeah, >> I think there was like some promotion. >> Yeah, just an FYI, you can get 100 milligram tablets of caffeine on Amazon for six cents a piece. All right.
>> What form is it? So, it's like >> it's a pill. >> A pill. >> Yeah, like a caffeine pill. >> I'll look that up. on 100 milligram there. The last time I saw them, they were 6 cents. This is pre- tariffs and inflation. But I've got caffeine powder over there, but I never use it. That stuff will kill you if you OD on it.
Is it Neutriost caffeine? >> Yeah, something like that. And it'll say something like six cents per per pill or whatever. >> But just saying And you get So that was a 20 pack roughly, right? So it looks like they're all 20. >> I could save some money if I just got the caffeine pills and just regular honey. >> Yeah.
Lucas, did you meet your your the challenge? Uh I think two weeks ago the challenge was that that you that you weren't supposed to do any protein powders. I think that was >> Oh, that that was clay. I don't know if that was clay. I don't know if Lucas that or not. >> I don't think that was my >> Yeah, that was me. >> He did though. Clay did do it.
>> So, >> Oh, I do a protein powder though. I do a um I do the bone broth protein powder though. That's the one I do >> versus the whey whey protein. >> Yeah. >> Do you feel a difference? I >> probably not >> here. Let me >> This is what I >> All right. As you're looking at that, you probably can't see it, but here's the honey bear. It's $5.
That's an average cost. There's 16 servings of 60 calories at 17 carbs or sugars there for five bucks. And then you buy your you get your uh so that is at least 16 servings that you can use >> and then you have your pill. Yeah, there's probably no difference in taste. It's just a different variety of protein powder for you to have. Whey bone broth.
There's quin is a ways sister in a sense an easy way to think about it. There's isolate which is just protein itself. You have your veget your ve your ve vegan vegetarian plant-based kind. Rice, hemp. >> There's a lot a lot of options. >> Yeah, there's a lot of options. Collagen. I've tried them all.
Honestly, I I will sit there reading and and at the end of the day, I just go to the old faithful. I just stick to the the whey protein. >> Yeah, that's what I do. It doesn't ultimately doesn't matter and you should only have so much of it anyways. The the the one brand that I had just the bone broth did not taste good.
I'm not going to lie. It just did not taste good. I'm like, "Yeah, I'm going with the the whey. I'm good." >> Yeah. I think I've like gotten used to it at this point maybe. But I think like when I first um and I actually started doing the the um bone broth when I started the 100 day challenge, that's when I it was kind of around that time that someone like introduced me to it.
And I think when I first tried it, I thought it tasted weird and maybe I'm just like used to it now. >> Yeah, probably. >> Brute and stuff. So, >> so there you go. Just uh to to go back on the that certainly use that up. You can continue to buy it. It's just overpriced. You're paying a premium for How many calories are in that pack? >> 75, I think.
>> 75. Yeah. One one serving of the honey was 60. So 16 servings in the the container. >> Yeah. >> Premium. >> Yeah. You're paying a premium for for that. I mean, you can literally just start your day off with coffee and have some oatmeal with honey on it and you'll be fine. As you go longer, you need to have fuel throughout and you can carry stuff in your pocket.
That's what we did on the run on the bike. I just had it in my back pocket. >> We ate the whole bag between he and I. We went out, you know, 14 mile average. I came back 16 mph average. I biked an extra four miles more than he did. He was on a a tank of a bike though. I do have to say that his bike was much heavier than mine. So, he had he had a lot of work to do with that thing.
So, we did mountain bikes, but is peanut butter and jellies and Skittles. >> Yep. >> Yeah. Those are things we talked about. >> Mhm. >> For those long rocks. >> Yeah. >> Peanut butter and jelly. So, I have it calculated that if I have if I take one peanut butter and jellies sandwich and I divide it in four, if I have and I have three of those plus two bags of uh >> Skittles >> Skittles, that'll last me my entire race.
>> Mhm. >> Cuz I eat it I eat every 45 minutes. >> Yep. Deal. Yeah. And that that that'll that'll do me my whole race. >> The other thing I started doing literally in the last two three days, like I swear I woke up four times peeing the other day. I like this is insane. I I'm drinking a lot of water, but this is a bit much.
Do I have diabetes or something? Like what's going on here? Uh, but I I one of the suggestions I found was to salt my water because I I generally have a pretty low sodium diet and my body just might not be holding any of the liquid that I'm doing. So, I drink it and it just basically washes through me. And I've actually started salting my morning water with a quarter of a teaspoon of salt to help hopefully slow down the water consumption in day and ultimately the overnight peeing because it's it's annoying at the very least.
>> Yeah, >> I can judge time at night it is based on what the where the moon's at or how much light is around. It's so bad. What was that? >> I said, "So, you're just always thirsty? Is that why you're >> h No, I just drink. I I probably I've drinking I've almost drank this whole cup since we got on in the last 30 minutes. I just keep drinking.
One, it keeps me full and then I'm definitely hydrated." But I don't know. >> Yeah, maybe. That's definitely something I've done more like with the 100 days and with just, you know, being at a calorie deficit in general. I find I'm I'm drinking a lot more water to stay full. >> Yeah. >> Like and uh like so, you know, I kind of helps me numb the cravings sometimes, but >> Right.
>> Yep. Yep. >> I got to kick rocks, fellas. >> Yep, dude. Hey, what what's anything we can help with here for you? >> Um yeah. Um just keep me in your thoughts and prayers. You know, lots of scary times. However, it is as crazy as it sounds, it's also very fun and exciting. You know what I mean? Like >> yeah, the alpha in you talking, right? >> Absolutely.
And then at the same time I'm thinking like this like if I go into a war zone that's VA rating goes up. You know if I get shot and don't die. Come on now. Heck yeah. More money in my pocket. >> Yeah. It's one way to think about it. >> Thank you for your service, Danny. That's what I can say. >> Thank you. Thank you. Thank you. >> So I can sit here and talk about food to people.
>> Yes indeed. Thank you. >> Thank thank you gentlemen. Well we'll we'll we'll we'll talk to you later. Be well, sleep well. >> All right, be easy. >> Later. Excellent. You got me. Chris might be coming on. I keep having a hard time getting some of these guys on. I had one guy start the program. We had our first call and I haven't talked to him since.
I've called him, I text them, I've personally text messaged him. I I don't know where he went. So, >> it's fun. Well, to Yeah. To answer your question, yes. Mine are duplicating like the um because I saw you send me that before the call. >> Yeah. >> Um >> look doesn't seem right. So I will I'll go remedy that. >> Thought I had it all set up.
Apparently not. >> And so the other thing I noticed is on uh Mondays I'll get a a text from you and it'll say we're going to start round table in the next >> Yeah, I saw that. that I was like I this doesn't this is off place so I I gotta do that so I will spend more time redoing work that I already did >> your fa your favorite thing right >> yes I have so much of it I'm I'm you're you're a financial guy I'm doing tax quick books tax that time >> categorization right now it's just started today it's painful it's it's not
hard. It's just there's hundreds of categorizations I do on my phone. It's going to take it's going to take a couple. It's gonna I need to do it before I leave for my trip. We're going to Peru on the 23rd. >> So, pretty cool. Pretty excited about that. Mapicu piranhas are going to fish in the piranha.
Four piranhas in the Amazon, which is gonna be awesome. >> That's perfect. >> Yeah. >> Oh, man. And so I need to get it done by then so that when I come back there's minimal amount of tax stuff and I can just be done when it's normal time to be done. Last year I was on extension. So trying to be responsible. I don't want to be I don't want to do any of it.
To be honest, I only started doing taxes two years ago. I'd never done taxes in my life before I was 41. >> Oh, you mean like like filing? >> Yeah, literally. I never never did a single thing with them and they just got done. My wife did it. Her mom did it. My grandma paid someone to do it. Going back and my wife's like, "I'm not doing anymore.
" Like, "All right, >> I don't think anyone enjoys doing it. If they do, no issues." >> Just CPAs and accountants. >> That's my aunt. Yeah, she's a CPA and she it's super busy for her around this time of year and she loves it and I'm like >> you're you're worried I'm worried about you. >> Oh, all right. So, we're back on track now.
Cravings are are the cravings a one, it's a calorie deficit. If you lost three pounds, then yeah. Number two, you probably could have done a better job instead of heavy loading Friday night. Just had an extra 500 calories at dinner. So, say 2500 calories maybe or 2300 calories for the day and then had more calories on on uh Saturday like 25 2,800 calories and then Sunday you wouldn't have been so hungry or craving like at that point.
So that that would be a good time, a good thing for you. So >> So my so my cravings have really been every day really and they they're kind of hitting midday. Well, I shouldn't say midday. It's It's usually around like four o'clock. I just get these insane just like I just get very hungry. >> Um >> Yeah.
And I'm trying to think because I have, you know, I have a full breakfast. I have I do a full lunch and I do So I do three meals >> and I do a snack too. So >> you are eating, >> you have enough food in you by that point. Okay. >> Yeah. Is it something as simple as >> getting like a hard candy or something or an Altoid mint or something like that to to get that that that itch to scratch the itch or something or >> Well, my kind of what I what I do and this isn't the best habit, but I to me what helps is coffee.
>> Oh, yeah. Yeah. I mean, I I I coffee myself twice a day for sure. >> Yeah. So, I'll go to And so I've tried to cut down on on that a little bit more. So, I I'll do like one cup um after lunchtime instead of one in the morning. But like for breakfast, I'm doing like I would say a pretty high protein breakfast.
I do the same thing every day. So, I do I'll do uh one egg mixed with um I buy the egg white beers and I'll do half a cup of those. mix together. Let's see. Let me look. >> You're you're getting protein, all your protein in at day anyways. >> Yeah, protein's not a problem. The thing I'm focused on is >> But how can I look at just breakfast in on a meter? That's what I >> You would just go >> or just the macros for breakfast alone.
>> Uh I don't know. Go to to tomorrow. Plug it in. There you go. That's how you do that. >> Oh yeah. So >> go tomorrow, plug it in and you'll be good. >> So what I do, egg whites, sorry, egg, one egg. I'll mix that with little egg white Peters. And then I'll do either turkey sausage or turkey bacon. So I get 32 grams of protein from breakfast.
>> Okay. >> Alone. So my >> not bad. You could do more egg whites or another protein source there to get a little bit more or you just try and get more in at another meal. >> Yeah. So I So what I do Yeah. So that's egg beers, one egg, and then turkey sausage. So 32 grams, two and a half grams of carbs. So like no carbs.
I'm wondering if that's like part of why I have like the the cravings hit because I do such a low carb breakfast. >> Yeah, I guess. How many carbs are at lunch? >> Yeah, that's Well, so what I do, the way I've thought about it is because I work out in the afternoons, I I try to do a higher carb uh dinner. >> Yeah. Okay. Yeah, you have more carbs.
>> Yeah. So, like today's lunch, I had um half a cup of rice. I had six grams of chicken breasts and I had uh half a cup of pinto beans. Okay. So, >> yeah, rice and pinto beans. And maybe do a cup of beans with half cup of rice because you'll get more protein and fiber that way, too. >> Yeah.
So my day I finished with 131 gram of carbs. So that's not enough. And 16 grams of protein. So yeah, that's that's the one thing I've been and I and I'm wondering if it's because I always think of like like eat more carbs whenever you're working out. And so when I'm sitting at my desk, >> you know, I don't want to eat I don't want to have like two cups of rice and pasta and >> No, >> no, you're right.
>> tortilla. >> You're right to that way. >> But also my cravings get pretty bad around like 4:00. I get really grumpy in my >> Are you scheduling for carbs afterwards? after working out. >> Yeah. >> So, normally what I do is I'll work out and then I'll eat dinner after I work out. >> Yeah.
How many carbs usually come at that meal? >> So, let's see what uh my dinners look like. I've been doing the same stuff. So, I did Noki, which was 22 grams, and then >> that's uh I had 45 grams of carbs for dinner. Um and then for a day that was 150. >> Okay. >> So, roughly a third. >> Yeah. Just going on a normal day that you're feeling that.
>> Yeah. just a normal just a normal and part of that's just part of that's normal. Um I try not to have a massive lunch. Like if I did have a big lunch, I wouldn't I wouldn't feel as many cravings, but also like I don't want to do that because I don't want to have a smaller dinner if I'm going to be working out and then have insane cravings when I'm going to bed.
So it's just a >> it's just kind of a balance. But I'm wondering if I need to maybe add some more carbs to breakfast if that would help throughout the day. Yeah, I think so. Just spread it out a little bit more. >> Yeah, sounds like the probably the next thing to try, >> right? I I think that's that would be it. Then again, just going back, you are in a calorie deficit.
So you have to pay attention to that. >> Yeah. >> And that's just going to be a fact of being hungry. And maybe you have a planned barb at that time as well. >> Yeah. >> But >> piece of fruit as an example. >> I I was going to say that like the one thing I've I noticed is when I was cutting in the hund days, I I didn't I don't really remember having the cravings that I'm having now.
Uh you were you running >> were you running or going at the same level of intensity that >> well I was running I was running more then >> Okay. So you're running more but you're having more car you're having more cravings now. >> Yeah. So I don't really know what that's >> been kind of a and and here's the other side.
I think I texted you or messaged you about like I started a uh a medication and so I I I think that's that might have some contributing things to it. So that's like when I said earlier >> that I uh >> like drinking less caffeine >> because like that was one of the things that I you know talked through with uh like my doctor too is he was like if you have way too much caffeine it could interact like not in a great way.
So, it's like caffeine, alcohol, like really try to try to limit those. And I have I haven't really been drinking at all. >> You had a positive impact on medication? >> It's been It's been positive. It's been What's What's interesting is like I I can't I don't notice a dramatic improvement necessarily, but but thing nothing's gotten worse.
>> It's gotten like I feel like it's like a step better. Yeah. Okay. >> Um, so I just >> the way I would say is like it's helped me feel well both. I think >> that's the one thing I would say is I think it's helped I feel like more stable. I feel like I have a little bit more of a >> stable, you know, stability going on.
So >> yeah. Yeah. Yeah. >> Hello. Hello. Good evening. Good evening. Thanks for joining in. So yeah, Lucas, we'll we'll wrap up this here real quick. With the changing in the weather, then will that change some of the say the the need for the medication in the first place? >> Yeah.
I so like I I kind of felt like it wasn't really the the weather that's I felt like it was a little bit more of a like a change I needed to make. The weather definitely makes things worse. It It's so rough, but I'm I'm hoping so. I I I have noticed in the past that that it does, you know, change when we get around to May and, you know, you're outside more and the world's kind of, you know, turning a little bit.
>> Yeah. Flowers outside. You're like, "Hey, >> people are people are happier and everybody's get out and do stuff." Yeah. >> Yep. Yep. >> I I think so. Yeah. >> It's It's definitely a potential for correlation. And I've had a number of people in the past who have come to me because they've gained weight because of the medication that they were put on to solve that type of problem. Oh, great.
Now you don't like the way you look, which is even more depressing and rough for you. >> Well, well, yeah, exactly. Well, I wonder if it like increases your cravings and so that's why people gain weight. So, I >> I think that's what I'm seeing a little bit is I'm fighting that side effect and doing the best I can.
>> And if you have to do an extra 100 or 200 calories to to manage that and still get through, then we're good. >> Yeah. >> Then we're good. >> Yeah. So, I'd be okay with that. And if you lost two pounds in a good set of three, then we're okay. net neutral for that. >> Yeah. >> Or even bound. >> So >> that's why it's been a little slower, I think, but we'll see.
I'm a little newer to it, so um keep keep monitoring it. >> Yeah. Yeah, definitely. Yeah. Keep me posted. That does seem to be seem like the culprit there. >> Yep. >> For sure. For sure. >> Probably. Yeah. >> Lucas, I don't know if you met Chris. Chris lives near you, like a stone throw away from you. Closer than I live to you. >> What's up, Chris? >> Hey guys, how are you? Can you hear me? >> Welcome.
>> Awesome. >> Lucas, where you at? >> Where? >> Yeah, >> I'm in uh Willoughby. >> Okay. I'm uh in North Wilton. >> Oh, okay. Yeah, that's not far at all. >> So, very close. Close. >> I'm uh I'm pretty new into this as well. Yep. Lucas has he's he went through the 100 days with me and then he's doing the the next portion of the the journey with me.
So, we're going to get the guy to run a marathon. Yeah. >> He went from 30 pounds overweight. >> He lost 30 pounds to, hey, I might want to run a marathon this year. Like, let's go, man. Let's go. Columbus >> the prize there >> like forest jump. It's like I just kept running. That's how I feel. I just kept running and >> started to love it and it's like why not put a goal around it, you know? >> Yeah, most definitely. Most definitely.
>> Lucas, share your win. How much weight you lost this week? Yeah, this week down three pounds and I really attribute that to just better weather and getting outside and uh because I'm sure you know Chris, it's it's been a long rough winter and you know the treadmilling is not as fun and so weather got nice and I went to my run club and got good number of miles in this week and shed shed a few pounds.
So, >> yep. Yep. >> He's from Knoxville area, so it's not it's a little more lukewarm down there. Not so not so cold. >> Yeah. >> He just moved up here in the last year or two. >> So, this first Cleveland winter. >> Oh, I was born and raised here, so I haven't gone too far from where I grew up. >> Travel a lot, but not moved yet.
So, >> Chris, what what wins did we have for you? Yeah. Um I've been tracking my meals pretty religiously. Yeah. >> Throughout like throughout the week, which has been really really helpful. >> Um I can, you know, I'm under the target calorie threshold that we're looking for. And then I'm starting to get my macros dialed in.
Um, >> yep. >> Need to get more fiber, you know, need to embrace the vegetable piece, which, you know, is something that >> doesn't come easy to me. There's things I like, but then there's a lot of stuff I don't like. Um, so I'm gonna figure out if there's a juicing strategy, but you know what I'm trying to do is, you know, keep it to two to three big rocks a week and not try to, you know, solve every single problem or, you know, chase every pursuit.
At this stage, I just want to build some, you know, fundamentals and foundations. uh you know, hit my water targets every day since I've been doing this, but was a pretty big water drinker before. >> Uh I found that I'm getting above the, you know, the the REM sleep, you know, 20 to 22%, I'm averaging about 25%, which is >> Yeah, it's a ring, right? New ring.
Yeah, it's it's been helpful. Uh it's >> great. >> So, I know that my recovery sleep has been was has been quality. So, uh you know, I feel rested. You know, the I guess just the habits the habit forming is really what I want to focus on just >> over the next several weeks. >> Yep. Lucas lost 30 pounds.
What were some of the very main things that we did, the the big rocks that we focus on for you? >> Yeah, it really is. So, the two things I would say is keep it simple and and keep it fun, too. Um, for me, that was the main thing is just get the get the 10,000 steps each day. Obviously, I got into running, so that helped me a lot and I had a lot of fun with that.
Um, stay under the calories and I just really got focused on the macros, too. For me, it was almost kind of a a fun thing, you know? I'm a >> Yeah, we got you cooking other things, right? >> Yeah. I was going to say, so I work in finance, so I like numbers. I like data. So for me, like using the chronometer app, like I picked that up pretty quick and it, you know, it became natural.
Um, and yeah, found some recipes and started cooking for the first time and not doing Door Dash. And um, you know, because I I learned real quick, I'm like, if I just eat bland stuff that's healthy, like I'm going to end up hating this. And so, um, you know, I found tasty recipes that, you know, were healthy and, uh, and so that that helped, you know, keep things interesting, too.
>> Yep. Yep. So, it was walking your 10,000 steps. >> Yeah. >> 1,800 calories or less. Those are the main things we focused on. And you lost 30 pounds in a 100 days. >> Yeah. >> Super simple. Uh, as soon as we figure it out what those main pieces are for you, that formula, I move this much, I eat this much, this is what my body does, and we will figure it out.
It takes usually about two to three weeks to get into the flow and the hang of stuff. So, there's always the upswing of try to figure out what's this, what's that, here's these things, here's those things and such. So, but, uh, you're doing the things that you're supposed to do.
just report into me every night like what happened and that's it. That's that's mainly the the the the main piece of why people are successful in this, right? You saw it, Lucas, with Andy and and Mike. They were wildly successful because they they showed up and they stayed accountable. >> So, it's pretty cool. >> Yep. I would agree. Uh, one thing real quick when we juice Chris, right? We put the thing on the the juicer, right? And then what what what are you consuming out of all that? >> Yeah.
The thing that I want to do is I know that there's a lot of vegetables that I hate that have a ton of benefit. Like beets are one of them, right? And so I want to figure out how do I, you know, blend a juice together? of the vegetables that I don't like that have a ton of benefit that I can just knock it down and um move on with my day.
Um you know, so it's it's more of like the V8 concept without all the sodium. >> Yeah. Lucas, what do you think? Does that sound fun or not fun? >> I mean, whatever makes it easier to eat vegetables. I mean, yeah, I'm not a huge vegetable fan either. And >> no. Does the whole this how he explained it sound fun or not fun? >> I mean, I heard beats and I think beatets are gross.
To me, I kind of do that. >> I haven't had beets since uh >> Oh, that's not for me. >> The can it was like the Oh, that's cranberry sauce. Like I swear beets the last time I had it was like 10 years ago at Thanksgiving. >> Yeah. I mean, in in Ohio, too, we get a lot of, you know, folks from Eastern Europe that have that forced that beet soup, that cold beet soup.
It >> there's people that love that stuff. And >> yeah, >> you know, but part of it is this is I don't want to use it necessarily as a meal, but it's more of like, okay, if I can juice this stuff and make Yeah. you know, three to four servings a week knowing that this is going to benefit me and I can get the necessary fiber and some other stuff on top of it.
That's really kind of what I want to do is just check the box, put it in my body, and kind of move on with the day. >> Yeah. Still doesn't sound fun to me. Lucas is one of his tenants that he said was make it fun. So, let's go let's go in another layer deeper. So what are you consuming of the stuff? Like you're juicing and drinking the juice.
Is that what you're doing? >> Was that a question for me? >> Yeah, that's for you. >> Yeah. So the qu the it's it's the intent to explore this area, right? To, you know, figure out number one, get all the data squared away, right? Like what are the calories? >> No, no, no. Just literally, we're just talking about and we're not talking about macros.
I'm just literally asking about juicing. >> So you juice the thing. What do you do? You just drink it. >> You drink it. Yeah. >> Yeah. Okay. >> Knock it down. >> Just Just real quick. Is Where's the fiber at? Cuz you said you weren't getting fiber in. Where where does the fiber go? >> It goes >> not not in your body, but it goes in the container and you're drinking the liquid.
>> So, it ends up being potentially depending what you do ends up being sugary and calorieheavy in a sense. So you throw an apple in there like drinking apple juice. Not necessarily what we want. We want to eat the the food, not drink it in a sense because >> the beet as a whole is going to give you the fiber that you're looking for.
Plus a beet in terms of calories is very little. So, if we were to get you to eat beets, you could eat a lot of beets for not a lot of calories, but you could drink a lot of beet juice that could be multiple times more calories than just eating the beet and it would be less filling for you longer term throughout the day as well.
So, drinking juice like an apple juice, you can get 200 calories real quick, but one apple is 100 calories and you it would hold you over in a sense. So, what I'm saying is juicing is a bad idea. >> No, what I was thinking what I was thinking though is just taking the raw vegetable >> and liquefying it in its in its actual state, right? And then instead, I could just Yeah, that's what I'm saying is blend it into a juice.
>> Blend it. Yeah, >> that's what I'm saying. Not replace it with the sugary variety derivative of it. >> Well, yeah. No, no, no. the but the act of juicing is you put it on that thing and it squeezes the juice out into the cup and the act of blending is you throw it into the blender and blend. >> Yeah. More blending.
That's more of what I want to do is blend it and consume >> those calories that way. >> Yeah. >> I would not do that. >> I personally would just get a greens mix if that's what you're going for. Yeah, >> because you could take a scoop, >> you could throw it in your mouth, chug water, and you're done. Whereas you got beet juice, you got a lot to drink.
>> Yeah, I just didn't know. It alters the flavor and you got a lot to drink. >> That is not a good >> That's kind of what I want to do is just research other methods of getting at plant-based, you know, fiber and and everything else. So, what >> that's really kind of what I'm thinking about.
I got I got more things for you that I can send over if you want more more information. Um Oh, let's talk about that real quick. >> Yeah. Yeah, let's talk about that real quick. So, I have a I do have a lot of stuff. I've been doing this for a very long time. These are very common things. Fiber. I have a a fiber worksheet that has 50 fibrous foods.
I have a super shake sheet that tells you how to make the blended vegetables into your smoothie that make them taste better. And we have to figure out which ones are better for you or more enjoyable for you rather than throwing beats in. I would not do that. I would never tell anyone to do that >> because it it's not going to last.
And the general undertone of anything that we do is what we do in two weeks, we do in two months, we do in two years. We want to create sustainable habits. So if something isn't fun and enjoyable, why are you doing it? Why are you trying to hack it and throw it back three times a week or something? It doesn't make sense.
We I got one guy that that I I was working with recently and he he's eating ice cream every night. He is so happy. He's losing weight. His diabetes is getting better and he's having ice cream every night. Is it Ben & Jerry's? No. But he's making his own Ninja Creamy ice cream and it's a little more protein heavy and a little bit more balanced.
And he is happy as a clam. And he's like, "I'm losing weight. I'm eating ice cream. I I I'm playing the macro game. I can fit whatever I want in." He's He was actually on a trip. And he's like, "I can go out and eat whatever I want. I understand the rules of the game." And >> it's a budget. It's a budget. >> Yeah.
That's the type of experience that we need to have. Not well, I signed up for this program and I started be blending beats and just throwing it back to lose weight. Like that's >> and I'm miserable. >> Yeah. You're you're you need to be my walking billboard like Zach. >> I hear what you guys are saying. I hear I hear what you're saying.
I'm just saying that I need to I want to try getting more fiber in and I got to figure that out, you know? So >> So we need first >> what do you like that's fibrous? >> Yes. >> That has a lot of fiber. Let's start there because it might not be so hard. I'm like, "No, I could totally do that." For for me, for example, >> I throw in ground flax seed or cheese seed into yogurts or smoothies or cereals or muffins or pancakes or waffles or I could put in a lot of different things.
Yogurts, I think I said a cottage cheeses, but I can put that in there and that will bump up my fiber intake and my healthy fat intake while I don't taste it. So, it's a it's a huge win. Now, the chia seeds will get stuck in my teeth occasionally. I have to like fish them out with my fingernail or something, but >> other than that, like it's fine.
I It doesn't matter to me. And but that's a way that I get healthy fat and fiber. I can get three, four, five grams of fiber in my day from doing that. And that's what we want to do. That would be a really good hack to do to sneak into some of your combinations or even your smoothies because it will do that. >> So, do you want me to send over those two resources? I'll I'll message them.
>> Yeah, please. Please. And um I'm going to disconnect and rejoin. I just pulled in my garage. >> Oh, yeah. Cool, cool, cool. >> All right. See you guys in a minute. >> Yeah, Chia, >> too funny, right? I'm like, oh, >> just gonna do beats. like, "Dude, this isn't it, man. Please don't. Please don't.
" He talked about how I send a lot of a lot of uh information. He's new. He's brand new. I was like, "Yeah, >> you're gonna get a lot of a lot of things from me, man. >> You'll figure it out here in a couple weeks. It's not hard. It's just finding." >> And even you can hear in his voice, he wants to go, right? He wants to go. He's ready and excited.
And it just doesn't always happen that way and it takes time to figure it out. But you know, being on the flip side of it now. >> No. Yeah. You got to readjust some of your >> cruise, baby. We need to find that cruise. H >> Yeah. Well, what's funny now is like the I'm I don't know why, but I'm just like more focused on the fiber than anything else.
Like I'm more focused on getting that goal >> every every day. It's if I'm lower on protein, I'm kind of like, okay, that's okay. Because I know I got good protein storage, but I'm like I >> for some reason I'm focused on the fiber. I'm like, I got to get to get that every day >> because I think mind with Andy how he never ate vegetables and he lost 38 pounds.
>> Oh my gosh. >> Well, yeah. I I think for me because it's kind of it's like the one thing I enjoy the least. And so that's why I guess I I focus on it a little more because I have to actively try to, >> you know, Yes. make sure my broccoli and Yeah. >> Where's the protein? Where's the fiber? Those are the first two questions you have to ask yourself when it comes to putting meals together because >> you will not do that inherently.
You're going to think, "What tastes good? I'm gonna put this in my mouth and I don't really care how much calories it is or the cost that it's gonna have for me to go burn these calories off or something. You just don't think that way. So soon as we started thinking that we're like, "Oh, this isn't ideal way to do this anymore.
" >> Yeah. >> The carbs are no issue. The car I have no issue with the >> getting the carbs or the the fats for me. And that was I don't know if you remember like when I first started it was like I'm over my fats every single day >> every day like >> that was a big eye opener because it's like I eat a lot of cheese >> and it's like I eat a lot of and so now I am more aware of all that and I'm like there's fat in that? Damn.
Like I didn't know there was tat in that and so >> I mean I'm still that one I'm still on every single day but it's you know more reasonable. >> Yep. Yeah. Totally totally totally. Oh so good. So good. So while he's getting out of his car he had a meeting and stuff but getting go jump back on. Yeah. See, you've been on the the meds for like what, a month or something, too? Something like that.
So, you just got to evaluate >> almost almost a month. Yep. >> Yeah. So, you still have to give it some uptake to work in a sense in a time frame to get it to work and and interact. But then if it's like a step higher than where you were, then is it really worth even taking the meds in the first place? and can we find an alternative way >> to manage and cope with whatever the things are because you've got work stress, you're single, you moved, >> you you're you're juggling a lot of different things in your life and those stressors can compound to then make you
feel this way. Yeah, I feel the way I do right now because I'm working like a thousand% and I feel like I'm getting Yeah, I'm doing all the things, but I haven't lost any weight yet. Lucas, I'm I'm I'm moving 20,000 steps a day. I'm eating a thousand calories. I'm drinking two gallons of water. Those are the I'm sleeping 15 hours a day and I'm still not losing weight.
What's going on, man? And that's what I feel like in my actions and like the business and stuff >> and then I'm not getting the outcome, right? I'm not losing weight or I'm not getting the things that I need out of all the extra. I mean, I'm literally am posting tomorrow is my 90th podcast episode since September, man.
It's every other day I've been posting them. It's how fast I've been putting them out. And they cost two to three hours a piece in terms of total time. I think I I calculated it up the other day. It was almost about 4,000 minutes of me talking to my computer in the last five months. It's a lot. It's a lot of time.
Six months. >> So, yeah. It's like, so what's the deal, man? Why didn't I lose any weight, >> right? >> I have to find other ways to manage those those inputs and what I have is the out the my inputs of doing this thing. >> And it it's going to take more than a hundred episodes to to crack the nut in a sense.
It's going to take more than 5,000 streams of the podcast to produce the outcome that I'm looking for. So I have to keep figuring out better approach around how to do it and keep tweaking and adjusting so I get to the outcome what it is. But it is costing me a lot a lot more than it it looked like on the outside. There's mental stress.
There's strain in relationships. There's there's there's a lot going on >> in in this. My my body weights up a little bit more because I don't move as much because I'm on my computer so much more than I've ever been. I'm on my computer more in the last 18 months than I was in five years, eight years of time. Oh wow.
>> Because I didn't have to be. And so I didn't have to do podcast. I didn't have to send emails. So just we have to keep evolving and and figuring things out. So finding different coping mechanisms. I'm spending too much money on meta ads that I can't buy alcohol. So I haven't I don't drink because I don't have enough money to spend it there too, right? because that's not a wise investment of of finances >> and stuff.
So, so I don't do that, but I have to find other ways to get to the outcome that I want and I have to manage and cope with different things to to keep moving forward so I don't quit or whatever which is not going to happen. >> Yeah. You always got to iterate and change and that's and that's what this well I mean that's why I decided to do the you know medication.
Yeah, >> he is. There he is. Welcome back, Chris. >> Hey, guys. >> Yep. Yep. >> Some just want to go back to the the information. There's a lot right there. There is a lot. I have a lot of resources. So, just let me know if it's too much or how to discern it or whatever. Any of the efforts or attempts to share stuff when you read it, it's it's really basic information.
is just that you're not familiar with it yet. You read something five times, you're like, "Oh, this is pretty basic." It's just that you're not seeing things like uh Lucas in the beginning, he just did not see where all the fat was coming from. And when he was tracking his macro, he's like, "Dude, I'm already it's lunchtime. I'm out of fat.
What's going on, man? Yeah, I'm not over here slathering peanut butter all over my face. Why is this happening?" and you get them you figure out and you tweak like dude you're crushing the cheese man >> you got back >> together >> it's part of it for me is when trying to get just dialed in right on on a range of different things like there's >> this I have this you know kind of this theory around like >> you know your big rocks and your priorities like you got to dial in on the the biggest things first and And >> it's kind of that then you pyramid down
from there. >> Yeah. >> So the biggest routes for you in this program, >> we need to move a certain amount. >> I don't care if you walk, run, elliptical, stepper, walk the dog, walk your wife, lift weights, doesn't really matter. >> Yeah. >> You need to walk. You need to move a certain amount day in day out.
And it doesn't even necessarily need to be every day, but cumulatively over the course of the week or the month or the 100 days, we have to burn so many calories to get right that will help alleviate the calories. So movement, food, at the very least, you just do the basics from the first call prep video. You need to pick three, possibly four meals or roughly having definitely under 2,000, but more like 1,800 calories.
Divi, do simple math. Divide that out. It's usually about what 500 to 600 calories in a meal roughly on average. >> Then we have those three pieces, the protein, fibrous carbs, starchy carb. >> The guy that lost the mo some of the most weight I've ever had in in the time frame he did. Andy, he didn't eat vegetables.
You can go listen to episode 53. He didn't eat vegetables. I tried a couple different ways and I gave up on it because he wasn't doing it and he wasn't going to and he didn't want to find or figure out a way to make it happen because it wasn't going to be something he was going to do anyways long term. He did eat fruits though. He admits that he got some of this fiber through fruits which is fine ultimately if we're not just oding on it and having so many.
>> Sure. >> So we can do that. >> Pick the vegetables that you enjoy the most and just focus there. In that PDF I sent, there's 50 different ones. There are some big winners like avocado. Maybe that's where we can get use up some of your fat in the day. But you get 16 grams of fiber in one avocado. That's like 50% of your day there.
Like, hey, I like avocados. >> Cool. Then let's just eat an avocado in day, right? Maybe not at one sitting, but in lunch and dinner or something or breakfast and lunch or lunch and whatever. >> Cool. So, we got that. Uh, or it add one, two, three pieces of fruit in a day. And if you pick your common ones, apple, banana, pear, orange, those are going to be about 100 calories with roughly three grams of fiber. And you pick three, there's nine.
That's a third, definitely at least a third to almost half of your fiber in a day. It's only 300 calories, so we're good. And then we have our search of carb. We just can't eat too much of that. and we want to limit the fat. So that's the nutrition piece. If we can do balanced meals and make better decisions and practice portion control than you did the week prior, were good.
Then the other two were water, 100 ounces or more and sleep, which you you acknowledge that you're doing really well with. So ideally seven hours of sleep or more will help. If you're under six, scientifically backed studies are going to tell you're really going to struggle with weight loss just because of you're up longer, there's more cortisol, there's more stress in the body, it can't recover, can't do its thing because you're too wound up working or wifeing or kidding or whatever other things that are in all of our our our
lives right now. So th those are the four main things that you need to do. And the fifth one is just check in with me and let me know where you're at so then I can manage you because I've worked with thousands of Chris and Lucas's throughout the time. So those those will be it. And then the macros we'll learn.
You'll learn in like two to three weeks. You're like, "Okay, I did this many and I lost this much weight." Right? And you'll see these patterns start to emerge and you'll understand what's in the food that you're eating on a regular basis because ultimately you're going to eat the same things over and again for the rest of your life. You're just going to be able to portion and control them a lot better so that they don't get you in trouble like they did and that got you here in the first place.
So th those are going to be the main pieces that are going to give you the biggest levels of successes. Uh Mike, Lucas was in with Mike. The guy never tracked anything. He instead of snacking, he he made a smoothie and he had a protein smoothie and and blended up and that's what he had. And then he had like he still had pizza nights with his kids and stuff and and he walked maybe 6,000 steps because his knee was he was talking about getting a knee replacement.
He was like I felt like he was a plague risk at three four weeks in. And I'm like, "Mike, how you doing over there, man? Here's my calendar link. Let's hop on a call, man. How Let's check in with you. How you doing?" But he lost 30 pounds. It was It was incredible. And it he was the He took the the the least technical route of of most people.
>> That's what ever do. >> I was probably on the technical. I was on the >> Yeah. Yeah. You're on the technical route. And he was on the complete opposite side of it. But you both lost the same amount of weight. >> Yeah. >> Which is really cool. >> So, we just got to find Chris's way and we will.
But it's doesn't involve beet shakes. No beet smoothies, man. >> Don't do that. Fair. The smoothies that I do, so the the super shake smoothie guide that I sent over, you have a protein. You pick a protein, usually a dairy based one, 40, 50 grams of protein ideally. Then a piece of fruit. I mix in vegetables. I'll mix in frozen broccoli.
I'll put a whole bag of frozen broccoli in. Uh couple handfuls of spinach. Not necessarily allin-one, but these are vegetables that I use. Kale overpowers it if you put too much in. I'll do frozen peas, but again, that will change the taste. Not to where you can't drink it, but it does shift the flavor a bit. Red, yellow, orange peppers sweeten it, make it taste better.
Carrots, sweeten it, makes it taste better. Cucumber, not so not so good. Green peppers kills it. You don't want to drink it at all. And those are probably cauliflower, but we never buy cauliflower that probably could blend frozen specifically because if you have frozen vegetables, it it blends in a little better and it doesn't have as much of a a greeny taste in a sense or a raw live taste.
Um, so those are the vegetables that I have experienced and and experimented with and had success with. My kids will drink a a broccoli smoothie and I would I gave it to them regularly when I when I make them. Then they would drink it when they're younger. I don't know if they would now. They like, "What's in there?" They they'd ask too many questions.
>> So So hopefully that's helpful. And ultimately at the end of the day, we're looking for the smoothie to be about 500 calories or less. Yeah. Roughly. >> So So let's just f focus I triple dog dare you. Just focus on the things you enjoy first. Let's figure that out before we do anything else. >> Perfect. >> You'll like it better.
How is tracking going for you? Easy, hard, takes a little extra time. It is what it is. >> You know, when you when you set up meals that you consistently do, right? >> Yeah. >> It makes it a little bit easier. >> Yeah. So, it's like the setup, there's a little bit of work involved, but once you get your regulars right, I mean, for me, breakfast is not something I think about a ton, right? I I have my oos yogurt and then my premier protein shake in the morning and that's just protein and then I'll have an apple or, you know, a piece of fruit with it.
>> Yep. >> Simple. >> I just keep it simple. That way, the data entry is not a big time suck. Yep. >> Um, yeah. So, it's been helpful, too, just to see the numbers and then that's when I know like, okay, I'm not consistently hitting my fiber targets. I got to figure that piece out. If you for reference, fiber, 14 grams of fiber per 1,000 calories you're eating is generally the standard.
I always try and encourage more fiber to influence you to eat more vegetables. Uh if you he'll always Brian will always say do you get your protein and you probably can eat more vegetables there. I will almost always say that you can bet money like he'll probably suggest eating more. >> And and I share I'll I'll share some more of of my meal so you can see the volume of food that I eat >> to make sure that I stay full long enough.
And I literally am only trying to eat I'm trying to eat as much food to get me to the next time I'm gonna eat again. And I just literally I I just personally just put food in a pan, warm it up, it's balanced enough, and it I'll throw some garlic on it, it'll taste fine. >> And then I'll I'll get it to last me generally four, five, six hours until I eat again.
>> I ate dinner before I got on this around 8. No, actually I ate I had a call before this, but um I ate something around 6:37 and I'm I'm not going to eat again until probably 9 or 10 tomorrow. Uh I actually I'll probably eat a little bit before around 8 because my buddy's coming over and we're going to do a workout.
So I want to have a little bit of gas in me. But also I might not. I might just work out and they need afterwards. It it'll all just depend on how the morning goes, how full I am, if I'm hungry or not. >> Really, that's how I'm gonna play it. And you will you will default. The idea is to default to say three go-to meals at every general time that you eat in a day.
>> Here's three breakfast, here's three lunches, here's three midday things that are just on repeat that equal out the same amount of calories and macros anyways. And then they're literally interchangeable. Yeah, and that's kind of what I'm looking for just to figure that piece out.
But so far, like now that I'm getting into the tracking, it's not something it's something I like doing now. >> Okay, good. What What I always ask this, what are some of the biggest things you've learned from it so far? Like what what observations you see? So like Lucas, my gosh, there's so much fat. Like where is this stuff coming from? >> Yeah.
Well, I mean, cheese is like high in fat. >> Yep. That's what I say. >> First, it was like, >> why am I over fat every >> I love me some cheese, you know? I mean, so >> I'm um like the last couple days at Heinens's, they had the the two brothers roast beef that were, you know, the graband go and it's 12 grams of protein for 2 ounces of roast beef.
So, you do >> 4 ounces and get like a thick sandwich. Um, throw some red onion on that mug and little bit of cheddar. It tastes pretty damn good. >> Yeah. Uh-huh. >> So, >> so what do we have? We have bread. So, it's going to be depending on what it is, usually 80 to 120 calories a slice somewhere in there. >> So, I grabbed the um the bread that I was using was that Dave's um >> Oh, yeah. That's right. Okay.
This is from the picture. This is the picture that you from. Okay. Yeah. So, we got low calorie bread. >> 60 grams of slice. And then I have some Ezekiel in the fridge that >> um I'm going to start trying. >> Yeah. You can have it. The Ezekiel will have some fiber in it. It'll have protein in it because it's dense.
Has a lot of other ingredients in it than say the Dave does. Either way, we're looking for maybe two slices in a day generally. Anyways, >> I I try and ste steer people away from wheat a lot because it's too accessible. It's too easy to overeat. It's not that filling and people just over consume it all the time.
And it's like, oh, I had a bagel for breakfast and a sandwich for lunch and we had pasta for dinner. Like, bro, your carbs were straight wheat all day long. Yeah. Yeah, no wonder you're you're having trouble balancing energy levels or it's why your belly keeps growing outward because you're you're putting too many carbs in you and you're not full so it's not good.
>> So yeah, and roast beef can be pretty low fat. We don't eat a lot of it here just because too many kids or whatever, but yeah, that that would be a good lean protein. So, so four, six ounces of that and then usually a good standard breakfast or lunch sandwich like that. So, you got your your bread, enough protein, a piece of fruit and hand full two handfuls of vegetables and that literally could be every single day the rest of your life.
That'll be >> under 500 calories. >> Yep. A whole bag of baby carrots is you know how many calories in a whole bag? The one that fits in your hand? 60 >> a little bit more. It's 170 for the whole pack. >> So, pretty pretty light. And there's a lot of chomping to do. >> That's pretty filling, too. It's pretty filling. >> Yeah, you got a lot of chomping to to to get through a bag of of baby carrots.
So, >> yeah, that's a good deal. >> So, that'll keep you full. But, I like that one. And that'll be one that you should keep doing regularly. And you'll just know how many calories and macros are in it without even thinking anymore. And >> so we track, >> but the intention is to not track. So we have to come in, learn what we need to with the calories, what's in the macros, what's in how do I start reidentifying food for what it actually is.
Cheese is a fat source that has a little bit of protein in it. Beans are a carb that has some protein and fiber in it. And when we recategorize, eggs are a fat source that has some protein in it. When we think of things more how they are macronutrient-wise, they become these pieces of the puzzles that you can put where you need them to and get them to fit and work in whatever situation you want. Oh, right.
Saturday, I'm going to make eggs and bacon. Okay, it's gonna be high fat. My next meal is going to be a uh so we'll do uh eggs, bacon, and pancakes for breakfast because the family and all. All right. The next the the lunch is going to be a chicken salad because it'll be no fat and it'll be all protein and veggies to balance it out and then you'll you'll be good for dinner in a sense, >> right? >> And enjoy breakfast with the kids and not >> sure >> what like dad, why are you making egg white eggs? Nobody nobody likes those.
kids are all ragging on you or something. Let me think here. Nothing really that profound. I mean because >> yeah I mean stage I kind of have a general idea. I've been >> good aware and others are like yeah okay this all makes sense. >> I mean the um I did end up buying some of those David bars. >> Okay. Yeah. >> Which they got great macros.
>> They do. And that's one thing I learned is because I saw like a colleague that was eating one and I was like, "Oh, he got a protein bar." And then he's like, "These are great." And so I saw them at Heinens's, >> looked at them and I'm like, "Okay, one, they're low calorie." You know, protein is high.
So you get this you get this like good combo of low calorie, high protein in a bar, which Yep. You know, if you're going to a gas station, that's like you want to find that one, but they're all like 400 calories. >> Yeah. Yeah. Yeah. Quest bars are going to be the say the default in most situations like that or very similar one to one protein bar.
>> Uh those will be at or anytime you're looking for say a protein bar in general, we're looking for about 20 grams of protein in it. And the higher the fiber in it, why not? Usually the better. and they the food science is pretty good nowadays that you can actually enjoy that experience a lot more. So, it's all good.
It's all very good. >> The other thing I've just tried to do for discipline purposes, you know, and and it's not fun right now, but just avoid sugar, right? Like, let me just get focused on what I should be doing first and then that could be something we could revisit, >> right? The first thing I always say is alternative.
What's a a better alternative to whatever form of sugar you're trying to >> Yeah. fruit. >> Yeah. Fruit's always going to be the default. But even say chocolate. There's a lot of chocolate alternatives that we can have that will check the box for you without it costing you a lot of calories and fats and sugar in it.
So, and you should The main goal is fat loss, right? >> Yeah. That's what I'm trying to do is I got to cut something out. So, why not? >> Yep. >> You know, sugar. And it's not something I even want to track where >> I play with fire, so to speak, and then >> figure out how to take a small amount and keep it in my dayto-day.
So, >> right. >> Right. We can work it back in. It will need to be worked back in. That's for sure. >> Uh this weekend we went to Monsters Game Saturday. We went to Mitchell's afterwards. Great. >> Had myself a tasters duo. I had lemon white chocolate chunk which was dynamite. It was so good. And then I had a mint mint cookies and cream.
It was >> very tasty. We always do the tasters duo. I usually try and get comp complimentary flavors. Uh, I almost went with the Valentine special. I had like a dark raspberry chocolate truffle and there's a dark chocolate a strawberry chocolate chunk or something. I almost went with that combo. That would have been a good a good Valentine's Day styled one, but uh I was persuaded otherwise after the shampoo.
But we will want to work that stuff back in, but not Yeah. Right. >> It's not something I'm thinking about right now. >> Yeah. >> Right. And you shouldn't be really because it's it's gonna move it makes things harder. >> Yeah. >> To to get to the goal of what you want. So, exactly. I I will I'll fit in Mitchell's and I'll just manipulate another meal or two in a day to make it work so that I don't have to work so hard tomorrow to get off today's choices in a sense, which is important.
very important. >> There's some challenges for you, Chris. >> Let's see. I mean, I have a pretty wallto-wall day with most days with my job. Like, I am >> right. >> Constantly in meetings, right? Right. And so my first one yesterday was at or first one today was at 8:00, you know, and so three out of three out of the five days on my calendar, I start with my first meeting at 8:00 in the morning.
And so today I got to like three o'clock and I'm looking at my steps and I'm like I am way behind, right? And so there are days where I'm just like >> cooking and and then I have so I'm like I'm in leadership in my job. So I have everybody else's problems coming my way. And so I >> you know start playing redirect and and taking care of everybody else's stuff >> that you know the day gets ahead of you or the day gets behind you at some point. Yeah.
Heck. >> Yep. >> So, it's like I mean the things I need to do in those instances when the weather does break is are there calls I can go on a walk and take at the same time. Are there, you know, >> and you can shift that culture around your your staff and the people you interact with like, hey, >> I'm tired of staring at your face.
Let's I'm gonna go walk and we're gonna take this on a phone call or something like even this >> you could be out walking around in the dark around the block having a conversation with us and maybe that's what you do next week and it's it's 60 outside in in the night time or something. Cool. It's raining here I think.
So it's not the best night to be outside walking but Andy walked outside and uh so I think Dy's been out out moving too. So, but yes, that's a very good one there. I think of also the average over the week so that you don't I remember there's certain days of just stupid busy days that if I didn't work out by a certain time, it wasn't happening.
I had to just let it go >> because it was the day was just so full of something and it wasn't gonna wasn't >> and that was one of my goals I sent you is I just I want to try to just get to a place where I do you know convert that like a a real goal of mine is to do my you know main workouts in the morning like >> Yep.
and evolve like and get to a place where it's something that is like because right now I mean I like I like exercise. I like you know when I do work out I just don't like doing it at six o'clock you know. >> Not many people do either though. But >> if I had a normal job I would have to do it in the morning. There's no way I'd be able to do it any other time.
I'd have to get up at five o'clock and and and do it. And it would be >> it'd be something that I have to figure out. >> So, I would I'd probably end up recruiting buddies or starting to to to do that to to where I had other people to to help motivate me. I'm I'm very selfmotive. I'll do the thing, but I much rather do it in a social setting.
And my buddy's going to come over the next two days and work out with me. I bike rode with my son the other day. I I even I got interrupted in the workout today, but we were doing a back workout with my son today. I got to finish I'm going to probably finish it after we're done.
Do a couple more some bicep curls to check the box. I I got a lot of pull-ups in, but do some bicep curls to finish it off. But, uh, for me, that's important. So, yeah, I like some of those things with getting the workouts in the morning. The other thing to think about is if you can't do it on the weekend, do Saturday, Sunday morning before the day gets busy.
>> I did that. I was able to get that I did that this past weekend. >> I got my stuff done before 10 o'clock. >> Nice. Which >> that's great. >> So, >> and then if you look at the week, if you strategically place them in the week, then it won't say cost you more sleep. You could do two in the weekend and two during the week, Monday, Thursday or Tuesday, Thursday, something like that.
>> And then you actually get a reasonable amount of sleep and and and all that stuff. And it's more manageable to fit in because nothing's definitely nothing's worse than having to get up and go work out and it's way early and you're underslept. >> The likeliness of that continuing is not >> true. We'll figure that out.
when when do you want to start putting that into play the morning stuff more frequently? I mean I you know certainly with when on like non-lifting days it you know the one one of the things I want to do is I did I did start doing a little bit of this this weekend is you know I would walk on the treadmill at an incline and just go at a brisk pace and then I started like measuring you know for every 10 minutes at this Great.
How many steps am I getting in? And I started doing the math. >> That's good to know. >> I'm very timeensitive. >> Yes. And >> I can walk this many steps in this much time. Is a good >> That's my That was my thought process. And so I'm like, okay, >> naturally if I start to run, I can get my 10,000 done quicker. >> You with that with the running, you just have to two things you have to be careful of.
Uh the simple example is walk an hour, run an hour. Which one are you going to be more hungry after? >> Right. So >> yeah, >> more intensity impacts hunger which then challenges your calorie deficit you're trying to stay in and going at a lower intensity might actually be the win for that. Okay. >> Yeah.
And then you don't necessarily need to hit 10K to have a productive weight loss, but that is just a good say start until you figure out, okay, I work out three days a week. I can do 7,000 steps every day and I can eat this many calories and I will lose weight. Then cool, just do 7,000 and that works in your favor a lot better. >> The other thing is risk of injury goes up.
So as Lucas, we called him out earlier in the call before you jumped on, but Lucas is gonna want to run a marathon. He started the program, had no inclination at all. I just want to lose weight. Now we got them considering marathons and stuff. But with more running, you have to stretch and loosen your body, >> right? >> There has to be some form of a direct relationship there.
So, just be conscious of more movement equals more stretching so that you can >> And I'm not looking to like >> I'm not looking to train for, >> you know, >> any of those races. I'm just looking to move. >> Um >> Yep. >> Beyond walking like because there are points in my life where I was a pretty avid runner. Um and it feels good after you're done, right? like your your body just >> gets that dopamine rush that you don't get really from other >> activities.
In general, I was actually I had a recorded my 101st podcast today and the guy we were talking about literally endurance and running and gay patterns and and posture and yeah. So yeah, there was very much. So I I I'm trying to run more and my my left glute is not really working for me. The bike >> that's what I'm trying to work back towards, Brian, is just feeling how my body reacts.
And that's why, you know, part of it was why I said I'm interested not just in like checking the box on the vegetables, but also some of the wellness for, you know, like joints and things like that have holistic benefits that I'm going to have to do this anyway. >> You know, that's what I was more alluding to, I guess, >> with some of the specific things that I know would allow me to just be active, right? and and not have injuries as I get into my >> fitness or >> anti-inflammation type >> food choices and such.
Yeah, >> we'll start with the ones you like first and then we'll start mixing them in and seeing other ways to cook or prepare >> the things and blend them or whatever. So, >> and then see what we can do. >> Uh I I didn't know I had a a love affair with Brussels sprouts until I roasted them in my 33rd year on the plane.
I was like, "Wow, these are amazing roasted Brussels sprouts for the win. I eat these every day. My mom always boiled them." Like, "No, thank you. Not it." >> So much better roasted. >> Yeah. >> Oh, yeah. So much. Little bacon in there. >> Bomb. It's killer. Excellent. Yeah. We can work on those as we go.
So, some a little bit more shifting to movement in the workday, shifting some of the the exercise in the morning because your day is just time tight and get some more veggies in. >> Yeah. And part of it is just like there's I just believe in the benefit of like you knock it out in the morning, you're just going to have a better day overall.
>> Yeah. You know that every what? Prioritize what's most important first. Yeah. So, very much so. I like it. Or at least get it scheduled on your calendar. More likely to get done. That's for sure. Excellent. Excellent. Anything else I can help? Your engagement this week has been great, Chris.
Uh Lucas, we'll keep up engagement with you as always. How else can I serve you guys? >> Was um listen, I I mean kind of balls in my court still. So I'm I'm still >> getting a handle on it. You're you're poking and proddding where needed when some of the things haven't completely started to become here's the Tuesday survey that needs to go out every week.
Um and and you know it seems like you have a pretty structured playbook on specific things and when they're supposed to happen some of those things >> the main things of anything is Tuesday is that the weekly check-in. Great. Fill that out. That gives me the the the the things I need to understand where we're at in the process.
>> Yeah. And so of anything that's most important. On Sunday, there's a two question identity and mindset question that I just think is good. That's why I put it in there to get you thinking about, okay, who's the version of Chris that is best version and health is a part of that. So that's a two question thing.
There's a mission brief thing that has a bunch of different things to encourage you to do other things. Because if you don't do those and you're doing the basic big rock things, cool. These are the little rocks to help just round it out more. Some people love it, other people are like, I don't really care about this. And that's either way is fine.
Uh on Saturday, there's the mission brief workout or more of like the the circuit boot camp thing to create some variety and another challenge and stuff. So, they're all like 20-ish minutes roughly to under 30 to do. Those are the main things to do and there will be pokes and prods throughout the course of the time that are a bit more strategic to breath.
Did you do some breath work this week? You know, I called it out on Sunday and said, "Hey, maybe this is something we can think about doing once or twice this week." you pause and and do some box breathing for a moment because that'll help with your sympathetic parasympathetic response and keeping you calm and relaxed and and your body moving.
So, those will be the main things. But again, just going back to just literally engaging with me is the very most important thing. If you did nothing else and you just text me, "Hey, Brian, this is what I did." You're gonna be pretty successful. So, >> cool. and and uh you're doing fine. Usually if I don't hear from you in like two or three days, I do poke like, "Hey, how you doing over there?" Lucas got it earlier like, "What's up, Lucas? How you doing?" >> That's true.
>> That's true. No, the engagement's for sure. That's key. It's super helpful, too. Like one of the first things I did in starting it was I would send pictures of my meals >> and like going back to the vegetables. Yeah. Ryan would always say like, "You need like three times more vegetables." And I'd be like, "Oh gosh, I got to do three times more.
" But that was a helpful thing for me. And sending the macros and uh yeah, just staying in touch is really Yeah, >> that's the basics of all of it. >> If you never even came to a Wednesday meeting and you just message me every day, you're gonna have wild success. There's just no way around it. So cool. Yeah, we'll get it figured out.
Anything else from from you guys? >> Nope. Nothing here. >> All right, cool. Excellent. Then off we go. Have a wonderful night. We'll catch you uh next week. I will be just throw this out there and I'll put it in the group, but I am going to Peru to Machu Picchu on the 20. We're leaving the 24th.
So, not next week, but the week after uh the 25th and the 1st are I probably won't be doing these unless it's really convenient and I have Wi-Fi, then maybe I will. But I am I plan to move the 25th call to the 23rd on that that Monday night at the same time, nine o'clock, and then we'll just pick back up on the ETH. So, but I'll still be texting and messaging because I will be around Wi-Fi and T-Mobile does pretty good with uh international uh data.
So, just to give you guys a heads up on that, but all right, >> sounds good. >> All right, be well. Thank you guys. Have a great night. Catch your messages. >> See you. >> Byebye. excited to have you and thank you so much for joining this episode of the round table. I hope that you get a lot of valuable insight out of what we're doing, why we're doing it in the call to rise 100 day fat loss challenge program.
And if you're looking for direct help, accountability, support, and a brotherhood to actually figure out how to have sustained long-term weight loss and alleviate chronic illness, type two diabetes, high cholesterol, high blood pressure, and get your life going back in the healthy way you want so that 50 or even 60 is better than your current state of being. Check it out.
The call to rise.com. This is episode 97. So 98 is on more diabetes continuous blood glucose monitors. Episode 99 is on artificial sweeteners. Is it safe for guys to be eating and consuming them or not? And then hundreds can be a really special treat. Something wildly different than what I do on a normal basis.
And I'm looking forward to bringing these shows to you. That said, off we go. Have a wonderful day. Catch you in the next one.