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Oct. 29, 2025

Inside a Real Coaching Call: A Man Over 40 Restarts His Health - 12

The Only Blueprint You Need:

A Coach's First Call to End Overwhelm and Start Losing Fat

Ever wonder what happens on the first call with a world-class health coach?

- Now is your chance to listen in.

In this must-listen episode, you get an exclusive, unfiltered look at a client's first coaching session. We cut through the confusion and lay down the exact, simple, step-by-step foundation that eliminates overwhelm and guarantees results for busy, driven men.

You'll hear the honest struggles of a client trying to manage erratic eating and a non-existent workout routine, and then discover the concrete solutions:

• The "Can I Work Out Tomorrow?" Rule: How to build an exercise habit that is consistent, not crushing.

• The Uncrushable Meal Trap: Why your simple, easy foods are sabotaging your energy and how to fix your blood sugar chaos.

• The Protein & Fiber Blueprint: We build a simple, no-counting-required grocery list using the 3-Part Meal Design that keeps you full for hours.

• The Crock Pot Cheat Code: Exactly how to bulk-cook healthy meals in minutes to finally conquer the "I'm too busy to cook" problem.

Stop spinning your wheels. This is the simple, practical roadmap you've been searching for. Press play to steal the blueprint and start losing fat without dieting stress.

You've got the first step from listening in

now get the full roadmap.

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go to ⁠www.thecalltorise.com⁠.

Coach Brian Parana

ps

The audio quality of the coaching client call was through an app recording. The message is heard loud and clear despite the audio quality of the conversation itself.

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.

Raise your hand if this sounds familiar. You just finished a meal. You ate until you felt full. And then less than an hour later, you hear that annoying little voice inside your head or even in your tummy grumbling, "Is there anything else to eat?" That's exactly what my client told me. He said, "I find myself to be hungry often after I eat within an hour and the hunger [snorts] just builds and I don't know what to do about this situation.
" Welcome to Driven for Health. I'm Coach Brian Prana and my goal is to help you take the guesswork out of your health, your nutrition, your fitness, your everyday lifestyles. You can look good in the mirror, feel good in your clothes, feel that energy that you need to perform at your best, whether it's at work, around your family, your friends.
Thank you so much for listening to the first 11 episodes. This is episode 12. I hope that you found some real simple scienceback strategy help you feel stronger, more productive, and more in control over your nutrition and health. Seriously though, drop me a message on social media on Instagram at coachbrian piranha.
You can follow me there or an email brianbrian piranha.com and let me know which episode has been your favorite so far. I'd love to hear that or any other topics you'd love me to go over. Now, this episode number 12 is a little different from our typical format. While I created the show for men over 40 who know they need to take better care of themselves but aren't sure where to start.
Today you're getting a behind the scenes look. You're about to listen to an older unedited recorded call with my client and mind the audio quality. It was done on tape a call app many moons ago, but the content is still dynamite. And I just wanted to take you through what a an overview of working with me looks like. You'll hear client details, some of his challenges, the sporadic eating, the energy crashes, the frustration of overwhelm, not know where to start or constantly gaining weight year after year.
You'll hear these things in his voice. And as you listen, you'll be provided with a clear step-by-step blueprint that I gave him and understand some of the questions that he asked and the answers that I gave. This will illustrate exactly some of my approach and how nutrition fitness works. We're going to dive into some critical first steps of health transformation and his journey covering some of the topics of setting the stage for success.
We'll outline simple step-by-step approach to ensure that his journey and ultimately your journey is easy, maintainable, and designed that you couldn't not succeed. Get that double negative meaning that you could succeed, you ultimately will succeed. We discuss how to manage the feeling of being overwhelmed and not sure what to do next.
And there's lots of resources in the call. And if any of them particularly stand out to you, you'd be interested again, just email me and I'll send it over. It's not the singular thing. It's this whole process that builds into an everyday life. Couple other things are creating a mindful exercise plan that fits into his busy life. Understanding nutrition.
There's a video I call the six must know food rules, which is those nutrition pyramid that I went over five through episode 11 minus 10 of Zach's testimony. We're going to structure some of his eating habits to work in his day, his schedule, some of the abilities to better meal plan and prep. There's a grocery list and understand the power of moderation.
If you've been putting everyone and everything first, your family, business, and all those daily responsibilities, this episode will be a clear takeaway. Let's dive in. >> We're off and going now. We want to have the best success possible and we're going to make this as easy and simplified as we can.
Now, number one is I'll be recording the phone calls for us. So, I'll send you the call recording after we're done, which was always been a great resource for me when I've been in coaching programs to go back over the training that uh that they have done and be able to relive some of the stuff that you'd like.
Secondly, is that we're here to make this step by step, easiest possible. You couldn't not succeed. And when you get done and you start losing all this weight and melting away, people are like, "What are you doing?" You're like, I don't know. It's not really that hard. And that's how we can make it that way. Then we're winning. Okay.
I had two fantastic, no more than two. I had three or four fantastic conversation yesterday just like that. Boom, boom, boom, boom, boom. By knocking things out. It's simple, easy, and having a lot of fun with it. Okay? Aim to do the same with you. But to that extent is that uh we want to make sure that you stay out of overwhelm.
If you feel overwhelmed, you need to let me know and I will be able to then help clarify why, what, and how to move forward through it. Okay. >> Okay. There's the the text messaging. We definitely want you to reach out, connect, share, engage because that's where usually it's not when we're talking on the call, but the week week in between is when all the stuff comes up.
Brian, I just got a sales lunch meeting that I got to go do. It's catered. What do I do? How do I manage it? Great question to ask and we can cut through what's the offerings and how to make that worthwhile for you and uh to leave that meeting with success. See if there's anything else. That's pretty much it. You got into the resources and stuff.
There's a lot of things there, right? Probably like, "Oh my gosh." >> Yeah, it's pretty good. I mean for for some reason for some reason it works better on >> my phone than my laptop and I haven't tried >> my iPad. I mean actually it's working pretty good right now but there is a lot of stuff on there that I don't answer. >> Now on the website it's listed as top to bottom in terms of priorities.
Uh there's the three main categories nutrition, exercise, mindset. uh the top the stuff in the beginning of that area is more important or more relevant I should say than stuff later on. Okay. So to give you an idea on that and you can definitely obviously watch or listen to or download whatever you want.
Um if something really strikes interest that's fine. So so you can do that. So if if you ever get to a point where you're like oh I need to like Brian what else can I watch? ask and we'll definitely give you something to to watch. >> Okay, >> let's get off. We're definitely going to clear exercise on um nutrition today.
You have very clear and excess ideas of what you're supposed to be doing. So, have this week. Let's jump in with exercise first. All right. Um get my notes up on you and not why I had such a good recap. Yeah, for sure. Like, man, this guy was like shot on. >> Yeah. Yeah. >> Wrote down everything you said.
Sales number one, right? Make sure you're listening and paying attention. >> Yes. Absolutely. >> All right. >> And that's how I keep everyone separate. I know figure out what you've been doing and I can easily reference all our things that we are going through and going over. So, exercise it is. have we've been doing here in the last four weeks exercise-wise? >> I haven't been exercising much for the last four weeks, but um I'm definitely going to be getting started.
I mean, what I did about three weeks ago, I went to the gym, I joined the gym, I went to work out, and then I didn't go back. But uh >> but the idea is definitely to go back, get back in there. Whenever I'm starting to eat healthy, I feel more encouraged to go to the gym because what'll happen before is I would go to the gym and then I would eat really bad.
I went to the gym for nothing, you know, when I'm eating healthy. Um, it just encourages me more to get up and work out, you know. >> Yep. I agree. It's a package deal. So, uh, then you got me on your tail, too. So, no skipping the stuff. Now, when you go to the gym, is it is it just that reasoning behind, oh, well, I eat like crap, bother, or not knowing what to do at the gym or or what? It's it's it's really more because I've worked out a lot in the past when it comes to exercise.
>> I know how to exercise. If it's weightlifting, I know how to weightlift that with form and everything. It's just >> sometime you're going and not knowing what to do that day or whatnot. And then but and then sometimes like I just want to stick to cardio because if I start lifting I'm going to get too sore and I'm not going to want to work out.
So I'm just going to do cardio. >> All right. >> So >> that could be boring and Okay. >> Yeah. >> Now here's the number one easy question you need to ask yourself. Number one is can I work out tomorrow? And the reason you want to ask yourself that question before you start hitting it or as you go through is to make sure that you're staying within the boundaries of you know what you're capable of. Okay.
We are not interested in overdoing it and having that. It's a complete demotivator, right? When you can't sit on the toilet, >> walk or no fun. I don't even like doing that. Let's not do that. You should definitely know it's worked out. Like, oh yeah, it definitely worked out. It shouldn't be a crypto lang. I can't bend my arm. Okay.
If you do that, I will I'll hand slap you through the phone. Alex, we talked about this on our first call. You're not supposed to get overly sore. >> So, all right. >> Now, let's decide how many days this week you want to get in the gym that'll be productive that you feel really good about. >> I would love to get to the point in my life where I'm working out every day, but if I do at least four days a week, I think I feel good about myself.
All right, cool. Two weight style, two cardio. That's an obvious choice. What do you think? >> You said You said weights or cardio. Is that what you said? >> Two. Two days. Two days weights. Two days cardio. >> Yeah. Okay. You know what you're doing on the cardio days. Just need to get in and do just need to move.
30 minute, right? >> How's that? >> Right. Yeah. 30 minutes was good. >> 30 minutes. The intensity doesn't necessarily matter either right now. I mean, if we do this right, you're you'll be wanting more and you'll be like, "Brian, give it to me. Give it to me." And I'll be like, "All right, baby. You want it? We're going to give it to you.
I've I've ran thousands upon thousands of workouts from from endurance to CrossFit, Olympic lifting. I'm fully equipped to manage whatever you got going on and be able to come up with workouts even on the spot for you if necessary. Be like, "Brian, I'm going to the gym in minutes. What can I do?" Well, okay.
What did you do last time? Where you sore? All right. Here, go do this. Literally a minute later, you're where did that come from? I don't know, man. I don't I scratched my head and out it came. So, you don't have to worry about intensity. We just need to get you to do it. Adherence is rule number one. If you go to the gym four days a week, high five, awesome. You feel good.
You didn't overdo it too much and things are going well. So on the cardio, 30 minutes, just get in, do it. Doesn't even matter. Treadmill, lift, pull, bike. You just want this established that you're carving out time and moving and you're telling your body what's up for the the weight with that.
Do you want to do body weight? Do you want to do a push day, a full day, and hit some weight? I think when I start I don't know, man, because that's where I get sore. Maybe starting with body weight. >> Perfect. >> Uh working working my way to weight. >> All right. Sounds great. We got a uh 20 20 minute workout PDF that I want you to go look at.
>> Okay. >> And pick out two of them. You do a 10-minute warmup, 20 minute circuit. It's just circuit that just body weight movements. And then you get into a 10 minute cool down. There you got 40 minutes at the gym and uh you just got a good workout in and off we go. Huh? And you said that was a it was a a 40minute workout.
>> Uh that would be if you do 10 minute warm up, 10 minute cool down and the 20 minutes of body weight. >> Okay. Gotcha. >> 40. >> Okay. Gotcha. >> All right. That's what we're gonna do with that. Okay. >> Sound good? Yeah, >> easy enough. Do that. >> All you got to do is it'll be in part of your homework.
I'll always send you the recap of what we want you to do. >> Uh your action step at the end of the call looking at the 20 minute bodyweight workout EDF. Pick two of them. Don't even care which ones they are. All right. >> Okay. Do them and enjoy them and get get into it. All right. Okay. All right. It's like it took this 15-year-old through not he was he was like I'm working out at the gym.
I'm on the treadmill walking for 30 minutes and I do 25 kettle bell swings and I'm done. And he obviously considered that a good workout. That sounds like a warmup to me. But uh uh >> absolutely. Uh we've taken him through machine body weight dumbbells uh full body to a push or a full day to body weight splits to we're getting ready to get into some more advanced programming for him and there's just a lot of opportunity to uh create some structure for you and progress you uh quickly so and definitely get the body to respond.
So now let's talk about the nutrition and how all that is gone. What were some of the big observations that you may have had when you were taking pictures and sending them to me? >> The observations I had when I was sending pictures well basically just eat whatever is in front of me or available at the moment.
That's it. I mean as as I was sending pictures to you in my mind consciously I got to try to make better decisions because I'm sending pictures to you. When I ate the chicken Caesar wrap, I probably would have ordered something much worse. >> Okay. >> Had I not had to >> cheeseburger? >> Yeah. >> Right. >> Pretty much pretty much on point. I love those.
It was pretty sporadic throughout the day. Um it wasn't uh yesterday I only had three three meals and that was it, but they weren't necessarily the best ones. But you had about three meals yesterday. That was it. >> So it's sporadic. Probably not the best. >> I'll agree with you. Lots and lots of opportunities to improve.
Now you had a chance to watch the six must know food rules. >> Yes. What were some insights or things you took away from that information? I I like the whole thing really, but the energy balance is great, you know, on people trying to lose weight too fast. the X plus the X X minus and people losing what basically you said what they're losing essentially is water weight because of the way that the muscle glycogen and all that works.
So that was that was very intriguing because when I was doing the keto I was losing weight very fast but that's probably what was happening to me. And then um the meal design was cool too, how you broke it down like with protein and vegetable and protein, vegetable, and carbs. And then one is, you know, for when you're less active and then the protein, vegetable, and carbs is where you're more active.
The macros and micros were cool. I got to go over that more in the number two in the meal design. I like the part where you spoke about like removing labels of food. like you would have your traditional breakfast foods, your traditional lunch and dinner foods and not to think of it that way anymore in the sense that like you can have this kind of food for breakfast.
Like this would have to be categorized as breakfast food but this is the kind of things you can eat at that time. >> Um yeah, people get wrapped up like how many meals did you have today? And they like won't tell me accurately. They're like oh I had two. Like oh you only ate twice today. No I had snacks. We just they're all the same. They're all meals.
It doesn't matter how you >> classify them. We're definitely not classifying them that way. So, uh, too funny. But good. I'm glad that helps, too, because that that simplifies everything. You can have oatmeal or eggs at any time of the day or take salad at breakfast want doesn't matter, >> right? and the uh the insulin and the glycogen and the nutrient timing that we went over.
That that was interesting too because I think that's something that can resonate directly with me when it comes to the insulin and the glycogen like my levels are at probably insulin really high. >> Glycogen is probably really low. You're uncrushable meal, >> right? A lot of carbs, a little bit of fat, protein or and no fiber. very minimal.
Happens with the lack of the protein, lack of the fiber, all those carbs, they're more simple carbs, too, right? You have white bread and jelly. What does that do? That just elevates your blood sugars. And then what does it do? It's more likely to get turned into body fat. Not only that, but like you know the the energy slump afterwards because your blood sugar levels go up.
Your body really is signaled now to release insulin and then it starts pulling blood sugar out of the blood, the carbohydrates, the sugar out of the blood and then it's just like a garden hose. You know, when you turn it off and there's still water in the hose, >> right? And that extra water in the hose is your uh insulin.
still more insulin that then pulls you past the the more stabilized point to oh uh now I'm in low blood sugar now I'm tired I have the carb coma I'm ready to take a nap at 300 p.m. on, you know, where's sugar at because that's the only thing that's going to meet my needs right now in this immediate moment. >> You literally shoot yourself in the foot and your body, you just want sugar.
You crave it because that's the the most obvious thing right now. You're playing anything out anyways. >> So, your options are mild at best >> as a result. Get it? Does that make sense? >> Yeah, absolutely. 100%. >> Wonderful. The simple video. There's a video called the simple six. I think it's in the top part. >> Yeah, the simple fix.
>> Okay. Number six. >> The simple six. >> Okay. So, the simple stakes, and I'll run through them very quickly, but uh drink plenty of water, eat enough protein, fill up on fiber, be cautious of carbs, limit fat, and eliminate sugar. If you just simply abide by those rules, guess what? You're probably going to be eating healthy.
You don't have to do anything else. You don't have to do macro counting, calorie counting, any of that stuff either. You just be more intuitive about your food. Now, if you drink plenty of water, you definitely need 100 or more ounces a day. Then we get into the eat enough protein. If we were to give you a gram count, like a specific amount, it' be probably 175 grams per day.
And then if we were to give you a fiber, we'd want you to eat closer to 40 or more grams of fiber. You don't know what that is, what that means, but uh all three uncrustables maybe had two grams of fiber and it had I don't know what probably 500 calories or something like that. 450 depending on how uh you know I imagine they're about 150 calories with the 200 each for those um >> that's not a good >> calorie to fiber ratio.
said the goal was 40 grams of fiber and then how many grams of one nearly 175. These aren't set in stone right now and we can give you much more specific numbers. I wouldn't necessarily worry about them just throwing these off the top of my head but generally for men that's >> a good number.
We drink plenty of water 100 plus ounces. We eat enough protein. We're conscious about picking our where's my protein first in the when I I ask that question when I approach my meal. What is my protein going to be in this meal? And then I ask myself, where is my fiber? Okay, I need to make sure I get some fiber in here.
And you're going to be full. You're definitely going to be full. And those cravings are going to subside because protein and fiber fill you up and they slow the digestion process down a little bit. Whereas we go back to the uncrustable example, those things were fit through you very quickly. You're probably hungry relatively quickly after.
or no necessarily substance like big amount of I find myself to be I find myself to be hungry often after I eat and very very quickly after I eat. It's probably because of what I'm eating. But I do very often find myself eating a meal and then shortly after being hungry again. hip tier this next week. So, I want you to really kind of tune in to your hunger cues and and uh satiation as well and the cravings.
I think cravings will probably a lot. That's a very common thing is if you're full, you can't crave anything. You're not you're not interested in food. >> Okay. >> How about nutrient timing? about when you eat throughout the day, how many meals you eat in the day. >> Yeah, that was a section that I liked as well.
You know, that was the one with the insulin, the insulin, the glycogen. But right now, my timing is uh it's just sporadic, you know, like I said, whenever I'm hungry. Now, if you were to get a bit a little bit more of an eating pattern and put like timing around it, what times of the day would you be interested in eating? >> Well, I've never really been a person that enjoys eating a like when I wake up really early.
You know, historically, I'll probably go the first three or three and a half, maybe even four hours of the day without eating >> and then I'll get hungry and I'll eat. But I don't usually wake up really hungry. Um, but that's just when I get but I do want to start incorporating something where I can start eating in the morning and also exercising in the morning.
>> But I would I would say what what was your question again? Like how many times I would eat? Yeah, we know that you don't have any planned effort to eat whenever you get whatever's available around you. We're going to organize that quite a bit here this week and get you focused on that. If you were to put times of the day, when would you want to eat? I want you to consider what your work like.
What are the opportunities throughout the day that you're have time to fit in a meal easier? We want it to be lifestyle driven. >> I literally look at my schedule in the day and see the windows of opportunity that I can eat and then I eat that >> and it varies. >> Yeah. >> Yeah. >> My days my schedule on a dayby-day basis varies a lot too.
But um I would want to eat in the morning somewhere probably around 8:00 a.m. after that maybe like around lunchtime or maybe somewhere in between lunch and then lunch. I don't really know, but maybe I guess 12. Um, I usually get hungry throughout the middle of the day, so maybe like around 3, 3:30. Like dinner time, >> dinner time, I would say probably around usually around like 7:30, 8:00, probably when I'll eat dinner.
Then at night, I get hungry. But, you know, one of the things that I'm going to try to start doing is going to bed at the same time every night to avoid that from happening. A bedtime will vary. Sometimes I won't get to bedtime till like around midnight. >> When do you want it to be? >> Oh, when do I want it to be? 10. At least uh no later than 10 o'clock.
>> 10 to start today. >> I'm sorry. >> That starts today. >> Yes, that's going to start today. That was one of my uh >> goal. >> My two habits to work on for the week. You know, >> it's been decided. I would love to get to bed at usually it's midnight. What time you want to get up? >> Uh yeah, it's an easy eight hour.
There'd be no necessary fatigue that you'd have to deal with, >> right? >> What time is work start? >> Uh, work usually starts like around 8:30, 8 a.m. Good. So, you get up, work out, eat something, be ready for work by 8 8:30. >> Yeah. Yep. All right. I like it. right now. Having that 8 am or that breakfast will help you fuel your workout and that'll be the benefit of why you're doing it then. Okay.
Uh and hopefully through actually exercising consistently in the morning, you will be hungry afterwards. Always a great time to eat a lot of food or more carbs, more protein around your workout. we can build more specific meals around that as you start to implement that this week. Now, I don't usually eat till like 10 11 o'clock, but I also eat around like 11:00 p.m.
So, >> and I found that to be ideal for me uh eating after like 9 10 o'clock at night because uh I get off my last phone call somewhere between 9 and 10 and then I get some food. Yesterday I had two eggs, about 5 ounces of chicken, broccoli, and green beans all mixed together. A little bit of cheese sprinkled on it.
I had that at 11:00 p.m. Some hot sauce, I gra. But really enjoyed that meal. It was filling. And I went to bed like half hour later. And I do that pretty much every day because I'm hungry at night. I don't eat in the morning. >> Yeah. I get if I eat at 11 or 8 a.m. and I'll come 11 p.m. like was that even on the same day? Like I don't remember.
It's very little relevant that I ate at 8:00 a.m. and come 10 p.m. Right. I just create space for my calories to be consumed at. And it has uh really alleviated mental strain around trying to avoid food and not eat at late at night or something. Looks like about four meals in a day is what you're looking to eat.
That's about as many as I eat. >> Oh, okay. >> All right. Excellent. Now, how are we going about preparing food or having it ready or are we eating out still or like how how are you going to go about that? I would like to be able to prepare my food, not to be eating out so much, but uh you know, traditionally I don't prepare food or I don't cook, but that's something that I'm wanting to get into is in regards to making my own food, preparing my own food, and just having [clears throat] it with me.
Now, a lot of the times I'm on the road, >> so if I have to like heat up my food or something, you know, >> I don't I don't know exactly where I would do it, but you know, I can always try to stop in somewhere and see if they have a microwave or something where I can heat up, whatnot, >> you hotel sometimes. >> I work with banks, too, and sometimes I could just walk into the bank and be like, "Hey, can I borrow your microwave?" >> Yes.
>> Yeah. Especially if you're there in currently. >> Yeah. >> Um the other thing like when I was working in a gym like I just ate my my food lukewarm which I which >> yeah I don't mind doing that either you know as long as it's not like refrigerator hold then I'll eat it like it's not hot or anything.
I'll eat my like if I have it in the cooler sitting in the car you know I'll eat it just the way it is you know. >> Okay. Perfect. Makes it a lot easier too. Then you don't have to worry about microwaves and really you're only eating like two meals out and about. So, >> right. Yeah. Yeah. >> That's correct. >> If you make a large enough portion for your lunch, you can just eat half of it and eat the second half at three >> and then bam, >> one one prep meal, two different times you're eating it.
Makes it really easy a lot easier for you to maintain. And if that was yesterday's leftovers for dinner, then even easier because you're cooking less, preparing more at one time and getting on with it. So, I usually cook about 8 to 10 pounds of chicken at a time. I use my Instant Pot. I I fastest I've been able to cook it is under cook it and have like my actual hands on the chicken is like five minutes.
And so, chicken. So, what I do is I take frozen chicken, put it into the Instant Pot, >> Instant Pot. Is Is that like a like a >> pressure cooker or >> Yeah, >> pressure cooker. >> A pressure cooker. They're the latest greatest things out on the market. They're like Amazon's best sellers for Black Friday deals and stuff.
And um so very easy to prepare food. So I I put the frozen chicken in the Instant Pot, put the lid on, press the pulsery button, walk away, go do something. You know, like yesterday I I left my house and I came back and it was done. And so then I scooped it into containers and that was that. And rinse out the pot.
It took me under 10 minutes to have multiple days worth of chicken. That's the fastest that I I know how to cook it. I don't know how to cook it any way. I used to grill it. Took me two hours >> to grill all the chicken that I was I was doing. >> I have um I have a a crock pot if that's the same thing. >> Similar.
So that's >> Okay. >> Similar. Yeah. So you uh >> Yeah. So you you put your chicken in, you turn it on, and when you come back home, it'll be done. Just make sure that you put enough water in it so you evaporate, >> right? >> And burn. >> But uh you know, you could literally have like pounds of chicken and multiple servings in one in one sitting.
So So let's utilize the craft pot for that. >> Okay. >> I think I see the one you're talking about on Amazon, though. It's a little different from mine. I should probably get this one. Jan, it's uh there is a PDF or a website I linked to and on the on my website in the resources for nutrition 30 days of five ingredient hot meal.
So you get five five ingredients, put them into the thing, push a button, and then come back later and and it cook pretty quick. So it's a deal. It's under 100 bucks. As soon as you learn how to use it, then you'll you'll use it quite a bit. Now, you got to remember healthy people cook their food. And the reason being is that one of the biggest things that we have is power of choice.
>> All right? And power. So an easy analogy is when you retire, do you want your own funds to support you in your retirement age or do you want the government to provide the funds for your retirement social security Medicare? >> I want my own. >> Exactly right. Exactly. So, you know, you have the power of choice of how what job you work, how much money you make, how you save your money, how you spend it, like all these things that can influence how you invest to have the money available for when you retire. All
right? Or you could choose to spend it now and then let the government or you hey I might not live until I retire and so like I'll just go spend it however and you live at you 90 and you spent the last 20 years of your life uh under the government. Um so same thing goes with like that power of choice in everything from exercise to nutrition.
Like when you're eating out, you're giving up your the power of choice around what is in your food. You're trading that for convenience. >> Yeah. >> Now, there are certainly convenient things that are healthy for you. Even you could get away with a egg, McMuffin, and McDonald's and still come out great on the other end.
All right? So, it's not that it's all or nothing. You have to cook all your food. I had a guy, he didn't cook anything at home. He traveled two weeks out of the month and he lost like 45 pounds >> and a few months >> and I was just like, "What are you doing?" He's like, "Just what you told me." And I'm like, "Okay, but what's your secret?" You know, and and he just was melting away every time, you know, every three to five days he text me, "Dude, my pants are falling off or this is happening, that's happening.
" I'm like, "Dude, you are a rock star, man." and he didn't track his food. He didn't he stopped sending me pictures at a given amount of time. He just was aware of what his food choices were and how that was impacted uh his body, especially when he was out, whether he was on his own or he was uh you know at a client meeting or something.
So, >> right. >> Okay. So, you can have success all sorts of different ways. You don't have to just cook your food, but just know that you give up power of what's in your food and you have other people cooking it. So, >> understood. Now, as far as moving forward, so you're doing the keto thing and whatever.
Um, how do you want to go about this next week with the food? Do you want to continue with the pictures? Then I'll start heavily throwing in different, you know, comments and commentary, whether it's a high five, like just a trade or like say the Chinese takeout sauce on the side deal or hey, you could double your vegetables in this deal like do that or do you want to like trash your food or what do you what do you think is going to be the best for you to do? I think, you know, just continuing to send you the pictures of the food and then I guess you can put
your your, you know, your two cents or your input on it. I think that'll work because what I'm going to have to, you know, at some point, you know, maybe today or tomorrow, go to the grocery store and really plan out and figure out what I'm going to eat this week, you know, but uh but yeah, and then just just sending you the pictures and and you you you putting your two cents into it.
>> Okay, good. That's easy enough. Matt, we had a cooking call yesterday from Boston and he's like 300 lb or so, like right around there. He's done all the things, never had consistent success, and he had a three-day travel and he's just like, "Dude, I just completely blow it when I go out and travel." >> And so, we've just been sending pictures, nothing more complicated than that.
giving him some eyeballs suggesting what he was making better suggestions or like hey this looks great and so he got on the phone yesterday spent like 25 minutes telling me about how all this that and the other is going well >> and I was just sitting there with a smile on my face listening >> we certainly want that for our next call next week of hey Alex man let's talk about the celebration what went well this week and you just You just tell me all the things. I got my workouts in.
I got a lot of really good feedback on my food choices, this that and the other. And I can already feel improved energy, more energy throughout the day. All these things are stuff that we will be looking for you to experience. So, fabulous. So, let's do that. That is the easiest thing.
You got to take into account that meal design because I will always say, where's your protein? your fiber. Looking at the what foods should I eat PDF to help you build different meals and create the combinations that are enjoyable to you. Here's the other thing. If you do this right, you will enjoy every single thing you eat. And again, when people say, "Hey man, you're losing weight again.
You're doing that keto thing." They're like, "No, man. I'm just eating food, just eating normal everyday food." and they like >> they don't understand what it is. They're staring at you probably like they stared at you oddly when you first told them that you're doing keto or whatever, you know. >> Yeah. But they didn't get it.
But will get have them even more not understand it when you're eating just normal food and it's only out of their your plate looks like their plate. You're still having really great amount of success. What are some key ingredients that you think they'll have success with when you go shopping and get bring in to the home? To be honest with you, that's probably one of the areas I'm going to struggle the most is, you know, picking the foods because like today day and age I walk into a grocery store and I don't know what to
get, you know? So, >> okay, cool. >> This is this is going to be something that I'm going to have to spend time in a grocery store. Like if I go in there saying I got to be there for 10 minutes and get out, like I'm not going to do anything cuz I'm going to get overwhelmed and you know. So >> I know that the whole like the foods that I purchase I think is going to be one of the main things about this because I'm going to have to teach myself how to buy the right foods, you know? >> Yes.
>> Um but I walked into a grocery store today and I just don't know. >> Right. we're going to have you looking at nutrition labels and and we're going to break it down for you and when you have questions I'll have answers for you um so that it becomes a lot simpler and and so yeah the first couple times here in the next few weeks going in they'll be spending more effort and energy but that will subside substantially to to getting you free and clear in and out.
Yesterday I talked with a lady in Chicago and she's telling me how she spends like three hours grocery shopping and stuff. What are you doing? Well, it's a time that my fiance and I get to spend together. I'm like, really? You want to spend it shopping for grocery? And then we laugh and she's like, you're right. And I'm like, I know. And so then we we look at uh you know either grocery pickup services or grocery delivery services be like hey girl she just got a new job partly because of the work that we're doing.
She was unhappy in her work environment and I said, "Hey, why are you doing that?" And so she started to consider changing. She got a new job and she starts on the 17th. She gets more money, gets more time off, better benefits. You know, the the the work environment is a lot different, a lot more positive.
And so I'm like, well, you know, that's why you make money is to have a better lifestyle. So you can use some of that extra money and save some of that time to not go grocery shopping on the weekend and go do something better with your fiance instead of grocery shop at four different stores or something obnoxious.
So we looked at like Whole Food pickup or Walmart or Costco were some of the ones that she she named that she goes to. I'm like, you know, I my wife will put in a Walmart order. Like I live in such a a suburb basically. And so we'll go to Walmart. She'll punch in the pickup order. I pull up at the time I say I'm going to be there that fits easily in my day.
In and out in 10 minutes. I got all my groceries. Same things every day. So all she's got to do is punch in the things that she wants. That probably takes five minutes or less. And so we're spending less minutes to load our fridge up for multiple days worth of meals. So we'll be looking to systemize a lot of this stuff to you as we go as well. Okay.
>> Okay. >> So that doesn't have to be today or tomorrow or even next Friday, but like a month from now, like I'll be asking, all right, how is grocery shopping going? Like is it getting easier? And if it's not, I'm like, all right, but why? Why is it not getting easier? So, and you won't have a good answer for that because it will take you there.
That's just how we're going to do it. >> So, >> okay. >> All right. So, let's Are you on the computer? >> Yes, I'm right in front of my computer. >> All right. Cool. I'm going to have you go to the website, whether it's on your laptop, your iPad, your phone, and we're going to look at the what food should I eat PDF and come up with a grocery shopping list for a couple meals.
But I have the PDF here in front of me now. >> Wonderful. So the meal design worksheet is like right directly under that. You don't have to download it if you don't want to. It just provides the outline for what we're going to do right now. If you go to the second page, it should look familiar based off of the six must food roll video on meal design.
>> Yep. for you. We're going to be building the majority of our meals are around a protein fiber carb carb. Okay? That's what we're going to be looking to build most of your meals. So, create fullness like you can eat probably, to 2500 calories a day and lose plenty of weight in the process there. And ideally, as we get you closer and closer to your ideal weight, especially eating closer to 3,000 calories because you're working out, you built all a fair amount of muscle on your body and you're feeling really good. You got a lot of
energy when you eat 3,000 calories with Okay, now the third page will be a list of the protein. Start breaking these things down. The fourth page, the one after that is the fiber carbs. fiber carbs or I think they're like a salad topper I think. So they are your low calorie, low carb, high fiber option.
They'll fill you up with not a lot of calories. Then the next page is your starchy carbs. Your traditional higher calories, higher carb, higher fiber options, right? Your rooted vegetables, whole grains, potatoes, rice, beans, bread, sauces, things like that. So, what I'm going to have you do is we're going to pick five meals that you will enjoy this week of each of the category for each meal.
Okay? And this is going to be your shopping list. >> So, so, so for example, if I go to pick a protein, I'm going to pick how many proteins do I pick out of that? Like just one protein for the week or >> No, we're going to pick five meals. We're going to create five meals right now. >> Okay.
And and each meal has to have each category. >> Agreed. >> Okay. All right. >> Okay. >> So, you can write this down, type it out. Uh I can type it out and text it to you. Doesn't matter. I'm going to type it out anyways and put it in. So, because this will be a question that we have for your next video. So, how does meals go? How' they go? You guys went to the grocery store, you shot them, you bought them and you prepared them, how they taste.
You come back with anything less than what we both would expect you to say, then there'll be more questions like, oh, so what happened, man? Or why didn't they taste good? You know, what are you doing? Are you burning food or something? Or, you know, know how to use a seasoning or something? So, but we will have fun with it.
Keep you moving forward. So in pick out five protein I enjoy whole >> and they can be repetitive too. >> All right. Lean beef. Cuba we call that paleo. I like chicken breast. Salmon. Let's see. I could do shrimp. I like shrimp. Ham. I like ham. Okay. Great. Now egg white. I'll just throw this out there.
Egg whites are the literally the protein of the egg. But, uh, we can have either a bunch of egg whites or whole eggs or a combination of both. I have a number of ducks. I have seven ducks on my property. And so they I'm actually jealous of them. I just see them eating food all day long. And I'm just like, what the heck? They just get to eat all day.
And so they wander around my yard eating stuff all day long. And then they lay me eggs every day. And so the the yolk is very nutrientdense, like a freerange duck, a fresh egg. So I eat the whole egg because there's a lot of nutrition and vitamins and minerals in the yolk. Whereas like a storebought egg, a chicken egg, uh, you know, if it literally pales in comparison like the color, the nutrient density and all this stuff of those.
So be saying adjust like what you do for you know egg, yolk, a white or any of that stuff. Okay. So you didn't say eggs, but I just want to clear that up because a lot of people have uh I should just change it and get rid of the white eggs. I don't have to explain it. >> But uh >> now let's go to the second page, the fiberb.
And what are what goes with bees on that page? Got to pick five of these is too. >> Yeah, we're going to match them up with what the proteins that you picked. >> Okay. So, like banana, strawberries. >> So, banana with a beef. >> I see what you're saying. >> Yeah, we're going to we're creating meals around. So, what goes great with lean beef? You just like I could eat this all day long.
>> Actually, I don't think banana would go bad with lean beef. >> Okay. Now, just got to make sure that that's something that you would eat. You don't want to have to go googling, you know, lean beef banana recipes or something, >> right? >> We just want you to be like, "All right, we're going to do lean beef with some steamed broccoli and a potato that I can microwave.
" And so, as long as you have a couple ounces of lean beef already ground uh grounded up beef, then you can steam a bag of broccoli or and and then baked potato and you can have a meal within minutes. Okay. So, yeah, I feel I guess I mean lean beef and broccoli will probably be something that does go together. Pepper, too. Okay.
So, let's do Yeah, let's do >> What goes with chicken? >> Broccoli. Green beans. >> Okay. >> Go with chicken. Green beans. >> I had that last night. Well, >> salmon. Salmon. >> Yeah. What goes with salmon? >> I think some uh spinach. And I don't eat enough spinach and I want to eat more spinach, >> right? Shrimp and >> shrimp. Shrimp and ham. Okay.
Thinking tomatoes maybe or >> ham. Uh, hold on. Let me see here. >> That like is it like ham steak or is it like jelly ham or you know those are things that you want to think about? >> The only ham I you know is the deli ham. I don't know what other ham I would >> Okay. You'd have to like buy a ham and cut it up. H deli ham. All right.
So, we're looking at probably a sandwich here. And what goes with we'll put bread down and you'll eat it with bread and then what would go well with a ham sandwich? >> Well, usually cheese or but you're talking about out of this category. >> The fiber is carb. Yeah, >> you can put a slice of cheese on it. That's fine.
I'm not going to say no to the cheese >> unless you're eating a block of cheese then then no. >> Not even sure what honeydew is. Let me see. >> It's a fruits. the melon kind of like >> green kind of like cantaloupe almost but it's green instead of orange sticking. >> So this is so so I was I mean she said we can repeat so maybe tomato.
>> Yeah, sure. Now we're not talking about tomato slices. We're think talking about the whole tomato. The reason being is the whole tomato only has like 30 calories in it. There's no reason not to ask these old tomatoes because tomato slices have like five calories and they don't really fill you up or give you the fiber you need.
They just add a little bit of juiciness to the the sandwich. >> Okay. So, so it would be the whole tomato. >> Yep. >> Okay. So, if I was putting that in the sandwich, I would basically just chop it up and put the whole tomato on the salad. And you could you could put the whole tomato on it or you could eat it with a fork on the side and have >> I have I have to get used to that.
>> Creativity will be your biggest limiter here. So like uh eating a pepper. Have you ever eaten a pepper like a green pepper or colored pepper like an apple? >> No, I haven't. >> Yep. So it's really easy. It's actually a lot easier than having to cut it up. You don't have to dirty any utensils like a knife or cutting board and you can just get to it and throw the the top away. Same thing with cucumber.
>> Have you ever just eaten a cucumber? >> No. >> From one end to the other. >> Way easier than slicing and dicing it. >> Okay. >> Yeah. >> So, those are different ways that you can eat food. You're just not used to it. A tomato you could eat like an apple as well, >> right? You'd have to be a little more delicate with it because it'll just pour juice everywhere all over you.
But it can be done and there's no reason not to eat it like that. You know, another one could be carrot with your ham sandwich. So, okay. All right. Let's go back to the starchy carbs and let's look at lean beef and Okay. Uh, so lean beef, potatoes. >> Yep. Baked potato in the microwave about 4 minutes. >> Let's see.
Then we got chicken breast >> and green beans and >> Oh, I see. white white. No. Uh, brown rice. >> Is there a difference between white or brown? >> I know that uh brown is just supposed to be better for you. >> Yeah. And why? It's about all that. >> Uh maybe less processed or >> Nope. >> Um >> fiber. >> There's more fiber in in uh in brown.
Is that what you're saying? >> Brown rice. Yeah. There's like two more grams of fiber in brown rice compared to white rice. Now, let's caveat this. How many people today are eating white rice in the world? >> A lot. >> Yeah. Like billions, right? Do they all have weight problems? >> Probably.
Are you sure about that? >> The people the people eating white I mean they say 60% of America is obese. So >> yeah we're not talking about America there's more rice eaters in Asia and the you know the eastern end of the world >> right? Well no I mean the people in Asia don't seem like they're struggling with way too bad. No, no.
Or uh, you know, Hispanics, well, they eat rice a lot and they all don't necessarily have weight issues. Now, the reason I'm saying this is that it's not right. It's not pasta. Like all of India, Italy isn't obese because of pasta or bread. It's portioned. It's what goes on top or included with that. So, let's take rice for example.
You had rice with Chinese takeout that was fried and gluten and had a lot of extra calories. Now you had somewhat of a portion, reasonably portioned amount in that bowl, but usually that's double that, right? You double the rice for all that gloop on it and you got like a,200 calorie meal, >> you know, over, you know, almost 50% of your day.
Now, when you look at uh say pasta, pasta that a cup of pasta is 200 calories. All right? It has 40 carbs. >> Has like two grams of fiber. >> 200 calories. Now, do you eat just one cup of pasta? No. That's crazy. You eat like three cups. All right. Then you have sauce with calories. You have meat with calories. You have cheese with calories.
You have bread topped with butter and cheese with calories. And then sometimes they're not all battered with calories. So that 200 calorie portion of pasta then turns into this again 1,200 monstrosity calorie meal and that can really throw you off. A lot of extra carbs, not a lot of protein or fiber and then you're in the catch 22 of problem. Okay.
So, it's not any one individual ingredient and we can't necessarily blame blame bread. I've got plenty of people eating bread and they lose weight. If bread has 100 calories, you can write this down because we'll talk about it anyway. >> Bread 100 calories or less per slice. We're looking at two to three or more grams of fiber per slice.
and two to three grams of fiber per slice. >> They have light bread that's like 50 calories a slice. They have um robust bread that's 120 calories a slice of five grams of fiber. That's a pretty good piece of bread that you could include in your day and not have to feel like you have to not eat bread. Okay. >> Okay.
how like breadcrustable processed simple carbohydrates. There's no fiber there. There's no there's nothing to it. It's just calories and carbs that's then processed differently in your body because it's processed and there's no fiber than like a whole grain high fiber like a bread. Okay. Okay. So I uh so I have salmon, spinach, and I like uh pinto beans or no black beans.
Don't do black beans. Black beans. >> Either or. Doesn't matter. You're going to have mix. >> Okay. And then I have shrimp. Shrimp, tomatoes, and I like lentils. >> Okay, perfect. That could be a nice little lentil there. Make it real easy. >> So then we have lentils, ham, tomatoes. >> Then we have our ham sandwich.
>> Well, the I would need I guess an optional like whole grain bread here. >> Yep. >> So we'll do bread. >> So >> and then when you go to the store, you just find a better bread for it. Now the label. Do you think for the meals, like for example, right now we're doing starchy carbs. I have two beans here. I have black beans and I have lentils.
Do you think it's better if I just pick one bean like for cooking purposes? Like I don't know cuz sometimes I think I overthink cooking too because okay, I'm just cooking for myself and they say sometimes it's hard to cook for just one person, >> right? >> So maybe just instead of doing black beans and lentils, just doing black beans.
>> Yeah, I don't know. That would make it a lot easier. A good way to systematize this. Uh, black beans in the crock pot from dry is very it's just like I don't know two to five hours. I I don't know how much. You can cook beans in your crock pot and have fresh beans from dry or you could just get them canned.
And maybe this week you buy a bunch of canned beans and just start there. Uh then if you bought canned beans, then you could actually cook lentils in your crock pot and have, you know, multiple servings that you have in your fridge for multiple meals. Uh generally in my fridge, like I have my chicken, my wife will cook beans, it will be a uh some vegetables.
I I'll I'll throw this out just to write this down. or vegetables. Fresh is better than frozen is better than canned is better than none. Fresh, frozen, canned, none. Same thing with some fruit like berries. Fresh berries are way better, but frozen can really get the job done, too. It's a far more convenience to mix in with other food sources.
I love mixing my bean my berries with my oatmeal or with my cottage cheese really or my smoothies sometimes really adds a lot of flavor and a lot of fiber in a low calorie food that'll fill me up longer. >> Gotcha. >> So yeah, we could definitely, you know, swap vegetables out for beans to make it really easy.
Um if you get the right easy way to get the rice is go to your local takeout and just order skinned white rice. get a quart or two and you'll have that for multiple meals and you don't have 50. >> Now, there's different I've seen there's a lot of different ways that people cook rice. Like a lot of pe some people like growing up my family would put a lot of salt and garlic in the rice.
>> Sure. >> Um is that is that necessarily a good thing or like because I know like if I go to a Chinese restaurant, I order white rice, it's not going to have any salt or garlic. >> You add all that stuff afterwards. I don't do salt or garlic on my white rice. Not really ever been exposed to that. >> Okay. >> So, I doesn't mean that I couldn't.
I usually put I usually cook things plain and season afterwards >> because then I can have different flavors. So like my chicken, I put it in, I cook a big eight pounds of chicken and then I make multiple meals differently or my wife can then go access that chicken and pull it into different casserole or a soup or uh tacos or so one meal we could have lemon pepper seasoning, we could have Italian herb seasoning and we could add taco seasoning.
And so plain chicken then can be used quite a bit different. So if you get steamed right at its simplest, then you can change it the way that you prefer. So if you like it with I would just use garlic salt, you know, cut to the chase and and use that on there or even garlic powder because you're used to a lot of sodium because you you leave out there's a lot of sodium in those foods.
So, you know, an easy way to cut out sodium and help with water retention issues that you may have would be to just use garlic powder instead of garlic salt or salt and garlic mixed in separately. >> Okay. All right. We certainly want as you go the next like three pages, you have limit fats. So, there's different fat choices. We want to include those.
It's not that you're not going to eat like nuts or you know cheese or whatever. Those things can avocado. Those things can definitely be added in in appropriate portions. Then there are different ways to cook and prepare your food. Then there are different ways to create even more variety. So the variety comes in the way you cook and prepare it.
Then the variety comes in the way you season it. All your food should taste good. If you're coming to me, you know, later this week you're like, "Dude, I'm I can't do this. It's horrible. I'm like, "Dude, you need to learn how to cook better." And and and so, okay, so how can we make this one food item taste better? And we can go through some different options for you to be able to prepare it differently next time.
Will that help? >> Yes. So, canned beans. Go get canned pinto or black beans, pull them out, wash them off. You don't want all that glue on them. And then you can mix it with some garlic or onions or onion powder or hot sauce or I use like four different things regularly. I use garlic, hot sauce, uh red pepper flakes and pepper.
So those things I pretty consistently season the majority of my foods with. I enjoy them and I do it. I just put it on after like when I'm right before I go to eat it and it tastes great. So, I use those pretty regularly. I don't use a lot of Italian herbs. I have lemon pepper seasoning that I use in specific meal combinations like uh chicken and peas.
I'll put lemon pepper on because it reminds me of my mom's uh chicken and noodle soup where I would put we'd have peas on the side with the chicken noodles and we'd use lemon pepper and it always tasted delicious. So, I'll I'll do that on that meal. So, you just created your your grocery list. So, you're going to go shop for these things.
When you go to the grocery store, you're going to put them in these combinations. The portioning, if you look on the website, there's some visual portion guides that you can follow. >> Yes. >> Yep. With the hand. So, there's that. Then the other even easier portion is that whatever your protein portion is you'll have double the amount of the fibrous carbs of that like in terms of eyeball and volume and then one portion of starchy carb.
So say you have like you know like a chicken breast. Okay, it's a picture of chicken breast. All right, so I have that on my plate. I have two chicken breast portion sizes of my vegetable. So like um so green beans. I have two green bean portions of chicken breast portions of green beans and then I have one right portion that look similar to the protein.
Does that make sense? So it's like a one one protein two vegetable two fiber carb one starch in terms of visual. So it makes it even easier trying to portion things out on some of these simple things. Now, so there's that. We got your shopping list. Then when you go out this week, I want you to send me websites of where you're going and what to order. Okay.
>> If if I go out somewhere to eat this week, basically. >> Yeah. If you're going out to eat, like so you don't have to cook every single one of your meals accept. And that will probably overwhelm you anyways. So, whatever meals you do go out to eat at, include me in the food choer. So, send me a website like, "Hey, Brian, in three hours I'm gonna go.
" They'll do it like 20 minutes before I might not be available. So, you give me a couple a little bit of lead time, then I can go look and see, you know, what are good options? I'll have you tell me what good offices are. So, say you're going to Jimmy John. There's Jimmy Johns down there, right? >> Yeah. Yeah. >> Okay.
So, I'm using that so you know what I'm you can reference the same thing. >> All right, I'm going to go to Jimmy John's and here's what I think I'm going to get. Here's this is what I'm going to get. Brian, what do you think? And I can come back with you and be like, okay, well, have you thought of this or that? Or, hey, that actually looks great and here's why. And you're like, okay, cool.
Because that'll help reinforce your food behaviors, your choices on what you're picking, achieving in every single test. >> Okay. I have a question real quick in regards to the minerals. So I we did the >> protein, the fibrous, carbs, and the starchy carbs. And then next was it says steps five where it says >> limit healthy fats, I know you might have gone over this, but um are are these limit healthy fats? Um, like when you say limit healthy fats, you mean like you want to limit these things that you eat of these or
>> Well, so what I mean is that uh a serving of peanut butter has like 200 calories in it. >> Okay. >> That most people don't just eat one serving of peanut butter, they eat two servings. >> And also all of a sudden they have, you know, three to 400 calories in peanut butter. That's too much. Okay. >> Okay. >> Or avocado.
You probably do fine with eating a half an avocado at a meal. Do you need a whole one? Probably not. That's going to add like 300 calories to your meal, a bunch of fat, bunch of fiber, but I don't, you know, I don't think it's going to be necessary for you to eat a whole avocado at once. So that's what I mean by reducing or eliminating limiting fat. Fat is calorie dense.
It does satiate you. So it'll fill you up and help keep the hunger at bay. You know, it's one of the key things with the the the keto diet stuff is that it can provide that for you. But um you know the the lack of uh fiber that you're not getting from avoiding carbs is going to I think it's going to be more of a an issue with with that particular diet.
And then social settings as well. It's a disaster socially. Unless you're just hanging out with your your bros that all do keto together. Then you can go have your uh baconators with no buns and be okay. Gotcha. And then in regards to the meals, so I picked out five meals. Are these the individual the five meals I'm going to be eating each day.
These are just five. This creates a shopping list. This creates meals that you can eat when you're at home. What I need you to do is go buy these ingredients. Go bulk cook them like cook up a pound of lean beef or brown it. Cook up multiple chicken breast. Have them sliced up so that when you go to eat them, they're already cut up and ready for you.
You eliminate more time around that. Um put, you know, as you're browning meat on the stove, you're cooking salmon in the oven and you're grilling chicken on the grill. By 20 minutes later, all those things are going to be all cooked. Shrimp you can eat fresh. You know, just have them in the fridge. Ham's already pre-done. You could have all your meat for multiple meals all inside your fridge in a very easy, fast, relative manner. Okay.
Gotcha. Fabulous. I think we've uh covered quite a bit and really are able to get you off and running. Absolutely. These are these other things. I mean, I don't know what else you're going to go over now, but like for example, the the measurements worksheet, like I did my measurements.
Those are just for my personal reference. Am I sharing that with you? >> You're going to send it to me. >> And how would you want take a picture >> and send it to me via text? I like uh >> Okay. >> I'm get emails, but I get texts far faster. >> Yeah. So, I'll text you my week one measurements, but I have a scale that's coming in the mail today.
and I get the scale and I get my weight, then I'll I'll send you the text. Everything else is already filled out. And then >> All right, perfect. >> Um, and then the pictures that I took, I said I'm sending those to you as well. >> Yep. >> Just send them to me as you as they go. >> Yep. >> Okay. Okay. >> All right. >> That'll help uh keep every week we have you doing pictures helps the visual.
We want to, you know, monitor your body in multiple different ways. So, >> okay. Yeah, I just noticed some other week I thought it was okay. >> If you want to do it every week, you can, but sometimes >> No, I think every better. >> Yeah. And when I had people do it anyways, they never would do it. So, so every other week for them.
>> On my end, we're pretty good. I think we're off to a really solid start. A lot of things will be revealed and talked about throughout the week >> by you engaging. I will always encourage you engage more, not less. And uh even if you feel like you're obnoxious, you're like, "Dude, I just text them like eight times a day.
Don't care because if I can move you through the process faster in like three weeks, you're going to run out of questions." >> Yeah. I mean, I think the hardest part for me throughout this first week is going to be the learning curve in regards to preparing the food, which I'll get better over time. But also, in all these food categories that we went over, there's really nothing that has any sweets or sugar.
Just cutting that out completely is probably going to be one of my uh biggest struggles too only because >> we didn't say you had to do that and most people don't anyways. What we do want to do around that is to limit those and uh reduce the portions. I want you to be aware of when those things come in.
I want you to spend the majority of your time eating at those time, the timing that we we came up with and eating these meals in appropriate portions and your cravings will subside far greater. And we can talk about that as that stuff comes up. Man, I really want a Snickers bar or something. What's your go-to? What's a sweet thing? Ice cream. >> Ice cream. Okay.
Well, hey, can you get some Halo cup and eat half or less instead of eating the whole thing? Yeah, for sure. Oh, >> there you go. Done. Okay. I'm not We're not going to restrict. We're going to moderate, have moderation, >> and that's going to provide uh a long-term ability for success as well. Okay, >> sounds good.
I ordered one of those uh fast cookers gets here on Tuesday, so >> cool. Excellent. That'll take a little bit of time to figure out how to use it, but you will be a pro in no time. So, all right, cool. Uh, let's schedule then. And this episode brought to you by the call to rise. Are you at work constantly battling the 300 p.m.
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Do it now to get and join the 100 day fat loss challenge so you can get your health back and control over your body and nutrition. And that's a wrap on this week's episode. The first coaching call with my client. You heard us lay the groundwork for a successful sustainable fall journey. We simplified what can often feel like an overwhelming process by focusing on three key takeaways.
Number one, consistently consistency over intensity. When starting out, it's all about making sure you can work out tomorrow, not overdoing it today. Number two, meal design is key. Every meal should center around a source of a lean protein. Some fibrous food like vegetables as you heard to keep you full and curb those cravings and then keep your blood sugar levels stable.
Practice portion control as well. Lastly, the power choice. Whether it's bulk food cooking or having other strategies around how to make sure that you choose the right foods for your body at the right times of the day, that's what we do. And if you like this episode, share with someone you know would benefit from the info here.
Thank you for tuning in to Driven for Health podcast. I'll talk to you next time.