Food Noise, Creatine, and the Weight-Regain Trap: Men Over 40 Q&A - 33

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Welcome to my podcast.
I'm actually going to stream

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this live.
We have episode 33.

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If you aren't aware, I've been
secretly recording podcasts

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since September 23rd.
My podcast called driven for

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health for targeted toward men
over 40 that are struggling with

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their weight, their health.
Blood panels are coming back and

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not so good doctor starting to
ask them put them on meds.

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They just don't feel look like
they used to and they don't like

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it.
That's what I'm here for to help

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empower men and ultimately
humans.

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Listening in to this live
stream, then we want to make

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sure that you live your best
healthiest lifestyle.

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Episode 33 my followers asked
the hard questions.

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Some of the topics that we're
going to cover today are food,

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noise, it's creatine, and 20 LB
loop.

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Let's get into it.
I'm getting DMS like crazy, my

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Instagram, my Facebook comments
on the YouTube videos of the

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podcast recordings that are
going up.

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And I wanted to to get some
answers to these guys.

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I figured what better way to do
it than just a broadcast, a live

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session.
And I think as long as this goes

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well and the next couple that I
test out go well, I'm going to

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keep doing it like this.
So you'll be able to catch me in

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a live format like this.
Today I'm wearing my Santa hat

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because it's December and
Santa's on his way.

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We've got the help on the shelf
here, live at our house quite a

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bit, and we've got all of the
presents are getting handled.

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All those fun things happening
at the Piranha household for our

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four kids.
Now, the questions that were

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asked we're we're not softballs.
These are questions guys think

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about at night.
They stress about at 3:00 AM and

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they're juggling a jar of peanut
butter.

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I think that's the number one
treat thing that most guys end

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up falling into is a jar of
peanut butter.

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If you wanted to know, that is
the most common challenge in the

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middle of night.
And guys, we shouldn't be eating

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when it's dark out.
It's not helpful.

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We're stressed at work and
you're trying to Google how to

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figure out what to do, why to do
it.

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My goal is to bring value based
science backed information to

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you and bring it into you being
actually applied into your

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everyday life.
That is so important to me in

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this whole process that you
understand what you're doing

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while you're doing it.
Let's start off with the first

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one.
Is restarting fat loss without

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the yo-yo the original question
here, how do I restart my fat

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loss journey?
I've lost 60 lbs but can't

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sustain it.
I also have ran into so many

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people that have lost 20 lbs,
regained it, lost 50 lbs,

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regained it, lost 6080 lbs, and
regained it.

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That's a big problem because
whatever you did in the 1st

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point is not the truth.
Not the best way to go about it.

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And or you got down there super
excited and then you completely

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just never change lifestyles.
Or you blew it and just let one

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small Pebble turn into an
avalanche down the mountain.

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And it's just not what we want
to do.

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You don't want to lose 120 lbs
to get to the goal of what you

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want to look and feel like now
brother, this is the most silent

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struggle that a lot of guys are
dealing with.

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It's not about being confused or
being exhausted.

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It's not about even being tired.
But once you figure out that you

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can't stick to the protocol once
real life gets back in, then

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This is why are the problem is.
Think of the example of the 75

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heart that is sure, that's a
program.

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And I always tell people we're
doing our own version of 75

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hard.
We don't necessarily have to do

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2 workout today.
We don't have to drink a gallon

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of water.
But all those things and merits

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are here's a very strong outline
that you should follow for the

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next 75 days without breaking
for 75 days.

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And then off we go to the the
whole goal of that whole thing

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is to create a longer term
lifestyle, but people don't

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appreciate what that whole
process is about.

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They just follow the checklist,
but they don't create it into

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life and rhetoric and all.
And and that's something that we

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want to definitely do.
All right, have to do it now

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you've tried keto, you've tried
just literally cutting out

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carbs.
You just have bastard.

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Just those don't actually work
and even most guys are

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programmed to think that the
working out is what gets it

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done.
Yes, that is one way to burn

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calories, but isn't the overall
arching goal that exercise helps

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and assists in the process?
But if you go out and run an

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hour and then you eat more
calories than you burned, what

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was the point?
Sure, your fitness is better,

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but your overall health of
losing the weight and keeping it

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off is not there.
All right.

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And So what we do is we have to
find a sustainable approach.

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A simple phrase I use all the
time with people and you can

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write this down, is what we do
in two weeks, we do in two

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months, in two years.
And even think of it, the five

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year rule, This is a really
good, just a overarching idea

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here.
If you can't see yourself doing

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whatever you're doing in five
years from now, you're doing the

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wrong plan, let alone trying to
grind through six weeks of

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cutting out all carbs and
avoiding family and social

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situations around food.
That's horrible in and of

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itself, but when we go to the
big picture of having to keep

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this is your new life, that is
not it.

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And I will certainly attest,
every single person I've ever

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worked with eats carbohydrates,
OK?

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We're just eating the
appropriate amount of carbs that

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go along with the amount of
activity that you are doing in

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the day to either be it a
calorie maintenance or a calorie

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deficit.
It's very rare that anyone that

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I've ever worked with is, is
trying to get the, the muscles

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the bulk in a sense.
And yes, some people might be

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set for that, but ideally, if
you're in your 40s, we need to

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make sure that you're in the
healthiest, most fit version of

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yourself.
And once you're there, then then

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we can really focus on doing the
muscle building phase because

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you're already checked the box
on the everyday habits that you

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need to be successful.
And then you can just focus on

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stronger lifts, better
conditioning and using the gym

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for that purpose rather than
trying to burn more calories.

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And your confidence will go up
quite a bit with your shirt off.

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We're going to skip out on some
of those afternoon crashes.

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There's 3:00 PM things, so we
don't need to just rush more

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caffeine or energy drinks at the
time.

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And that's really what the five
year rule is about.

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And also, guys, we don't need to
leave live in a deficit, all

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right?
The living in a deficit is it's

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just a tool to get fat off.
But then we need to get into a

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normal maintenance calorie
range.

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And now that's something that's
important a lot of people often

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overlook is that they just get
low and the calories they stay

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low and that becomes there's a
metabolic adaptation.

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And that's what happens when the
rate game comes back.

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If you spent months and months
at a lower def calorie deficit

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amount of of food, then that's
where you're going to struggle

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because say we're in the
holidays and, and that the

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Thanksgiving, you just fall off
the rails and you're used to

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eating, say 1500 calories.
It's a pretty low amount for a

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guy.
But then you eat 2500 calories

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or 3000.
That's a pretty typical

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Thanksgiving.
Now you've put an extra 1500

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calories more in your body than
it's used to.

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And that's where things start to
fall off track.

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And if you've been avoiding the
foods, you're going to have even

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more of a struggle there.
Now there's a bit of a, a rhythm

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to dieting as well.
The guys in my Call to Rise

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program, the 100 Day at Loss
challenge where I get guys to

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lose 20 plus pounds, actually
just recorded yesterday.

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Luke is he lost 30 lbs.
You're going to see that in

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episode 34, which is the next
one from here.

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You'll be able to hear him go
through that and that

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experience.
Now we do need to have a

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maintenance phase and you be
cycle in and out of fat loss

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phase.
You do not have to lose 60 lbs

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straight away.
We need to just lose enough of a

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large chunk, say 20 or 30 lbs in
a 345 month time frame and then

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we need a diet break.
You need a time it up

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maintenance level calories to
refresh your metabolism and your

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body and get you to just breathe
around.

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When it comes to actually say
tracking food calories and being

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in.
I'll focus on your nutrition so

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much because you're juggling a
lot of things.

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I'm juggling for kids, my lovely
wife Amber, self-employment for

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the last 15 plus years.
Life is busy even squeezing this

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in today.
I'm purposely taking time out of

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my day to schedule in this call
to knock it out for you.

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Next up is the food noise, the
emotional battle that is inside

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your head and probably not even
inside your stomach, but more

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it's in your head.
The original question was how to

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handle food noise around the
holidays.

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Food noise is always going to be
chattering in your head.

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That's what food noise is.
Is this constant?

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I need to eat, I need food.
I'm hungry.

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I want distraction, I want
stress relief, I want joy and

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happiness.
I want the sugar that the sugar

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roller coaster that I'm on.
I need more sugar in this this

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time now that is food noise,
this constant distraction of it

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calling your name.
And let's be honest, even now in

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our society, it's more fast,
convenient and accessible.

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Calories, fast calories, high
calorie calories that are

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available.
Think of this for a moment.

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You can go to your gas station
that's probably within a mile or

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to your house and buy 100,000
calories at a relatively pretty

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cheap price.
Now those all are going to taste

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amazing, but are they actually
going to serve you?

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And they have flashy, colorful,
well marketed, branded designed

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food products and packaging that
gets you to want to buy them.

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And the constant added sugar in
is really calling your name.

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This sits home with so many
people and I hear a story of

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this a version of the story all
the time.

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Guy coach just call him Dan.
He told me that really, like

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I've I've heard this before, but
it's still nonetheless, it's

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shocking when it comes out.
And he said, Brian, every night

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at 9:30 after the kids go to
bed, I, I walk to the pantry,

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put a bag of whatever is there
and eat a handful and I close

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it.
OK, well, that's not the worst

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thing.
A handful of something, say a

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handful of chips, say snack pack
size worth of chips is 100 and

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fiftyish calories.
That's just an FYI.

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A chip is about 10 calories and
that's something to pay

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attention to.
Is that one, most people don't

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eat just one or five chips.
They eat two dozen chips pretty

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quick and it multiplies
calories.

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But the problem, not that one
time, but he does it again and

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again and again.
He just doesn't even know why

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he's not hungry.
It's like he's trying to fill

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something that the food can't.
And that's food noise.

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It's not, it's not snacking,
it's not just munching, it's not

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just being hungry.
It's just it's ends up being

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some sort of a filler of a void
that's going on.

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Often times stress, there's
overwhelm, boredom, you're

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distracted.
How many people eat at night

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with another screen in their
face?

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Then you don't realize you just
put an extra 200 calories in

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your mouth.
That's how it goes, all right.

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And sometimes it's just the
loneliness that even guys with a

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full family life just don't even
talk about.

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And that's some of the reason
why I'm doing this as well.

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I see a lot of 40 year old men
just lonely for like a better

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term.
They're so caught up in the

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busyness of providing and taking
care of everyone else that

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they're not taking a great job
of themselves.

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And they, they, they're alone in
this journey in a sense, even if

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they have a loving family.
And oftentimes they don't want

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to talk about it.
Where I've had guys where they

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actually stop to decompress.
They stop at McDonald's or

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whatever on the way home from
work and then eat that and then

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go home and eat dinner
afterwards.

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Well, there's your daily
calories for for the day, right?

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In that two meal combo in under
3 hours.

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So what are some basic things
that we can do?

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First is drink water first,
right?

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If you can drink 20 ounces of
water, wait 10 minutes and just

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delay the time of putting food
in your mouth often you're met

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with some level of satisfaction.
I've hardly drank water all day

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and I'm actually thirsty, not
hungry.

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Yep, that's pretty much it.
You're dehydrated, your body is

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craving some liquid water to the
body is like oil to a car and

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you need some water.
The second test, I love this

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one.
I always call people out, but

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would you eat some chicken or
have a piece of celery or an

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apple right now?
And if yes, then you're hungry.

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If no, you're looking for
something else, then you're just

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craving something.
It's not hunger.

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I have this so often with my
kids, Maxwell especially.

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00:14:47,680 --> 00:14:50,480
Levi just is a bottomless pit.
He's a swimmer.

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He's been running.
He's the one who ran a marathon

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00:14:52,720 --> 00:14:56,920
in September, pretty wild.
And he swim, he and Everett swim

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00:14:57,200 --> 00:15:00,400
two to three hours a day.
They just constantly need to

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eat.
But my third one, he is in

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00:15:02,880 --> 00:15:07,280
middle school and he's not as
active and he'll come up right

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00:15:07,280 --> 00:15:10,440
before bed and want some food.
And he just falls into the basic

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00:15:10,440 --> 00:15:13,000
trap of everyone else, oh, I'm
hungry, I should eat right

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00:15:13,000 --> 00:15:15,400
before I go to bed.
And for him, it's just not a

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00:15:15,400 --> 00:15:18,480
good idea as it is for most
people just not to eat.

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And I always say, hey, if you
are hungry, then you can have

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fruit or vegetables.
Well, he declines those and he

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still wants something.
And therefore he's not actually

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00:15:29,320 --> 00:15:32,600
hungry as he would say.
He says hungry, I hungry.

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00:15:32,680 --> 00:15:37,280
And he's being playful, so there
if you aren't going to eat

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00:15:37,280 --> 00:15:40,440
chicken, a piece of celery,
maybe a little bit of peanut

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00:15:40,440 --> 00:15:44,720
butter or an apple, then you're
actually not hungry.

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00:15:44,720 --> 00:15:45,680
You're just looking for
something.

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00:15:45,760 --> 00:15:48,760
And and lastly, as we're always
looking for alternatives, you

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00:15:48,760 --> 00:15:50,480
need to find something
alternative.

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00:15:50,680 --> 00:15:55,920
One of my favorite alternatives
is cottage cheese, high protein,

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00:15:55,920 --> 00:16:00,320
low fat, some chocolate protein
powder, high protein, low fat.

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00:16:01,280 --> 00:16:03,960
Powdered peanut butter, high
protein, low fat.

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00:16:04,800 --> 00:16:08,520
Mix that together and I have a
chocolate peanut butter protein

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00:16:08,520 --> 00:16:11,040
bomb and it's amazing.
I actually top it with some Cool

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00:16:11,040 --> 00:16:13,320
Whip.
Yes, I constantly buy Cool Whip.

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00:16:13,320 --> 00:16:17,080
It's one of my guilty unknown
pleasures that I don't share too

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00:16:17,080 --> 00:16:19,320
much, but only with the select
few in my group.

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00:16:19,320 --> 00:16:22,320
But now I'm sharing it to you.
I put Cool Whip on a lot of

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00:16:22,320 --> 00:16:25,800
things actually because it
really heightens the flavor and

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00:16:25,800 --> 00:16:30,080
I'm only adding maybe 75 to 100
calories of Cool Whip, which is

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00:16:30,080 --> 00:16:34,080
makes it delicious and so
enjoyable.

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00:16:34,080 --> 00:16:39,160
And then also we just have the
the grit side of things.

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It's OK to be hungry when you're
going to bed if you're in a fat

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00:16:42,120 --> 00:16:45,000
loss space.
It's just part of being in a

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00:16:45,000 --> 00:16:46,560
calorie deficit and losing
weight.

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00:16:47,080 --> 00:16:50,080
My next question would be, did
you eat enough fibrous foods,

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00:16:50,080 --> 00:16:53,000
fruits, vegetables to help keep
you full?

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00:16:53,000 --> 00:16:58,040
And did you eat earlier in the
day to make sure that you stayed

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00:16:58,120 --> 00:17:01,840
full long enough?
All right, there's that one.

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00:17:01,840 --> 00:17:05,640
Now topic 3 was creatine.
Should you take it?

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00:17:05,880 --> 00:17:08,640
And that's what the original
question was, is it safe?

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00:17:08,640 --> 00:17:11,319
Does it work?
And I get this one so much.

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00:17:11,319 --> 00:17:14,040
And there's, there's
unfortunately, there is some

285
00:17:14,040 --> 00:17:17,040
confusion.
It's not a steroid or a peptide

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00:17:17,040 --> 00:17:21,520
or something like this.
Creatine is in your body muscles

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00:17:22,119 --> 00:17:25,400
need it and your body produces
it, but not at the level and

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00:17:25,400 --> 00:17:27,920
you'll get it from You'll get it
from food, but not at the level

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00:17:27,920 --> 00:17:31,600
that you need.
And so that we can then

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00:17:31,600 --> 00:17:36,360
supplement with.
Generally 5 grams is a good

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00:17:36,360 --> 00:17:40,760
amount and a 2022 systematic
review published in a journal

292
00:17:40,760 --> 00:17:45,880
Strength and Conditioning
Research analyzed 35 controlled

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00:17:46,040 --> 00:17:50,360
traits and found that creatine
supplementation improved

294
00:17:50,360 --> 00:17:54,880
significantly improved muscle
strength, muscle size, power

295
00:17:54,880 --> 00:17:57,920
output, and overall training
performance.

296
00:17:57,920 --> 00:18:00,000
So this is totally something you
should be using.

297
00:18:00,280 --> 00:18:02,920
There are a lot more studies
that are coming out that there's

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00:18:02,920 --> 00:18:06,920
a lot of cognitive benefits to
it as well that you will think

299
00:18:06,920 --> 00:18:10,760
and be more productive and
focused as as we go there too.

300
00:18:10,760 --> 00:18:13,160
All right, So that's important
to note.

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00:18:14,560 --> 00:18:17,000
How do we use it?
Well, three to 5 grams either

302
00:18:17,000 --> 00:18:19,280
daily.
You can even take maybe 5:00 to

303
00:18:19,280 --> 00:18:23,360
8:00 depending on what your
goals are using it and you would

304
00:18:23,360 --> 00:18:26,560
do it every day.
You don't have to necessarily

305
00:18:26,680 --> 00:18:30,560
preload either.
That's not important if you're

306
00:18:30,560 --> 00:18:33,680
consistently taking it and you
don't have to cycle off of it.

307
00:18:33,680 --> 00:18:35,280
I've been taking it quite a
while.

308
00:18:35,280 --> 00:18:38,800
It's actually over there and
I'm, I'm just going to leave it

309
00:18:38,800 --> 00:18:42,680
over there and show you, but I
buy bulk supplements on Amazon.

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00:18:42,680 --> 00:18:44,000
That's what it's called.
It's on Amazon.

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00:18:44,000 --> 00:18:46,800
It comes in a 5 LB bag.
It's about $23.

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00:18:46,800 --> 00:18:50,280
I buy the unflavored and I scoop
it and I put it right in my

313
00:18:50,280 --> 00:18:52,680
mouth.
So I get every little ass bit of

314
00:18:52,680 --> 00:18:55,160
it.
It's unflavored and I just rinse

315
00:18:55,160 --> 00:18:57,160
it down and it's really not that
big of a deal.

316
00:18:57,320 --> 00:19:01,160
Now they do have sour apple and
a lemon that I've actually

317
00:19:01,160 --> 00:19:04,560
experimented with the sour apple
and it really actually flavors

318
00:19:04,560 --> 00:19:05,960
the water.
So I've mixed it in water

319
00:19:05,960 --> 00:19:11,480
sometimes to get that extra
enjoyable amount there from the

320
00:19:11,880 --> 00:19:15,480
flavored creatine as well.
It does cost a little bit more,

321
00:19:15,480 --> 00:19:20,480
but it tastes so much better.
Topic four we have cut, maintain

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00:19:20,480 --> 00:19:26,400
or build.
A question is how do I know if I

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00:19:26,400 --> 00:19:30,720
should bulk or cut?
A huge question for guys, right

324
00:19:31,120 --> 00:19:33,720
At any age, especially when
you're in your 20s, right?

325
00:19:33,720 --> 00:19:36,440
I need to bulk off so I get
bigger muscles.

326
00:19:37,120 --> 00:19:40,880
Well, what I find through
talking to thousands of people

327
00:19:41,200 --> 00:19:46,680
are 95% of men need to cut fat
first.

328
00:19:47,160 --> 00:19:51,520
We need to go through a fat loss
phase because it's not because

329
00:19:51,520 --> 00:19:55,280
muscle is important.
It obviously is in the more lean

330
00:19:55,280 --> 00:19:59,440
muscle mass you have on your
body, the more alive you'll be,

331
00:19:59,440 --> 00:20:04,600
which is super important.
But because you, you.

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00:20:05,120 --> 00:20:08,600
If you have excess body fat, we
just need to go through that

333
00:20:08,600 --> 00:20:11,120
cycle first.
There is a thing called

334
00:20:11,120 --> 00:20:14,240
recomposition, and it's where
you burn fat and build muscle at

335
00:20:14,240 --> 00:20:17,040
the same time.
But this is going to greatly

336
00:20:17,040 --> 00:20:20,440
expand your timeline.
Now, if you're patient and

337
00:20:20,440 --> 00:20:24,680
you're going to spend a good
year or two on recomposition,

338
00:20:24,680 --> 00:20:27,840
then cool.
But if you're 20 lbs overweight,

339
00:20:28,200 --> 00:20:32,240
let's just lose the 20 lbs, get
to a really good look and feel

340
00:20:32,240 --> 00:20:35,360
and then work on your strength
or conditioning your overall

341
00:20:35,360 --> 00:20:38,360
muscle the rest of your life
because then you won't have to

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00:20:38,360 --> 00:20:42,160
deal with the extra body fat,
which will be super duper

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00:20:42,160 --> 00:20:45,360
important.
So we have 3 phases that you

344
00:20:45,360 --> 00:20:47,120
have to work through and
understand.

345
00:20:47,120 --> 00:20:51,040
We have a fat loss phase, which
is a calorie deficit.

346
00:20:51,400 --> 00:20:53,520
You have to eat less than your
body burns.

347
00:20:54,240 --> 00:20:57,360
Number 2 is maintenance.
This is where you are

348
00:20:57,360 --> 00:21:00,600
stabilized.
You eat the same amount of

349
00:21:00,600 --> 00:21:04,000
calories that you burn.
Think of it like playing tug of

350
00:21:04,000 --> 00:21:07,480
war with your appetite, your
energy, your hormones, your

351
00:21:07,520 --> 00:21:10,160
pulling and it's pulling and
you're pulling and you're and

352
00:21:10,440 --> 00:21:14,320
there's a balance you this whole
thing.

353
00:21:14,320 --> 00:21:17,600
We don't need to just cut carbs
or do something from 1990 a

354
00:21:17,600 --> 00:21:20,920
dieting strategy.
I don't eat breads bosses.

355
00:21:20,920 --> 00:21:24,240
Well, I guess I eat this all
time, but I just see them in a

356
00:21:24,240 --> 00:21:26,840
controlled manner because I
understand what they are.

357
00:21:26,840 --> 00:21:29,640
And that's the undertone is if
you don't understand nutrition,

358
00:21:30,240 --> 00:21:32,440
then you don't actually have
control over the food that

359
00:21:32,440 --> 00:21:35,400
you're putting in your mouth and
understanding what is in the

360
00:21:35,400 --> 00:21:39,000
food you're eating and how to
combine it is how to time.

361
00:21:39,000 --> 00:21:43,600
It is pivotal to me being able
to create a lot of success there

362
00:21:43,600 --> 00:21:47,400
for you as well.
Phase 3 is the build and if you

363
00:21:47,400 --> 00:21:51,320
are well established with your
body weight and your overall

364
00:21:51,320 --> 00:21:55,640
lifestyle, then it then we can
work on building.

365
00:21:55,640 --> 00:21:59,320
We can have some bulk phases.
Right now is a perfect time.

366
00:21:59,520 --> 00:22:02,480
Last year I went through a bulk
phase November, December,

367
00:22:02,480 --> 00:22:07,240
January, February, March, going
into April and then May, June I

368
00:22:07,440 --> 00:22:10,720
started to cut.
I need to put in about 10 lbs of

369
00:22:11,640 --> 00:22:15,600
weight on that wasn't 10 lbs of
muscle at best.

370
00:22:15,880 --> 00:22:20,800
A guy my age 42, a significant
amount of exercise history.

371
00:22:20,800 --> 00:22:24,280
I work out most days everyday.
It waits at least four or five

372
00:22:24,280 --> 00:22:27,360
days most weeks and I'm running
and I've been doing it forever.

373
00:22:27,680 --> 00:22:31,120
It's just part of my lifestyle.
But I'm fighting over maybe half

374
00:22:31,120 --> 00:22:36,120
a pound a month and even gaining
1 LB a month is actually pretty

375
00:22:36,200 --> 00:22:41,800
big for you.
Now we have to understand where

376
00:22:41,800 --> 00:22:43,920
you're at with your body.
If you're overweight, let's get

377
00:22:43,920 --> 00:22:46,000
to a fat loss phase.
If you're at a healthy weight,

378
00:22:46,000 --> 00:22:49,000
then make sure that you
understand your calorie level so

379
00:22:49,000 --> 00:22:52,280
that you can easily maintain
within a 5 LB weight range.

380
00:22:52,720 --> 00:22:57,200
And then if you are stabilized
and you have a big picture goal

381
00:22:57,200 --> 00:23:01,160
of building muscles and great,
you can have some controlled

382
00:23:01,160 --> 00:23:04,200
bulking phase in a sense.
But you only want to add 2 to

383
00:23:04,200 --> 00:23:09,400
300 extra calories, not just eat
to your belly's fool because you

384
00:23:09,400 --> 00:23:12,160
will just get fat.
Then you have to lose the fat

385
00:23:12,640 --> 00:23:15,400
after you're done and it's just,
it's a pain.

386
00:23:15,400 --> 00:23:18,160
You just don't want to do that
now.

387
00:23:19,520 --> 00:23:23,200
You shouldn't try to build your
muscle before you're ready.

388
00:23:23,200 --> 00:23:26,040
In a sense, if you aren't
losing, if you're not at a good

389
00:23:26,040 --> 00:23:29,960
body weight, then don't do that.
You should be in and should not

390
00:23:29,960 --> 00:23:32,680
be in a fat loss phase for more
than six months at a time.

391
00:23:32,680 --> 00:23:36,240
In a sense, we want to cycle off
of that and we do need to don't

392
00:23:36,240 --> 00:23:39,080
want to bounce from one to the
next because I call that

393
00:23:39,200 --> 00:23:41,360
waffling.
You don't want to be cutting and

394
00:23:41,360 --> 00:23:45,080
then recomping and you just end
up going nowhere and you end up

395
00:23:45,360 --> 00:23:49,000
frustrating.
So inside my coaching program,

396
00:23:49,000 --> 00:23:51,360
the call arise.
I'm constantly assessing where

397
00:23:51,360 --> 00:23:53,080
people are.
The majority of people need to

398
00:23:53,080 --> 00:23:55,200
lose weight.
Occasionally I'll get someone

399
00:23:55,200 --> 00:23:58,160
that actually is in a muscle
building face and we'll put them

400
00:23:58,160 --> 00:24:02,720
on the proper calorie amount,
the proper protein, carbs and

401
00:24:02,720 --> 00:24:07,640
fats and a proper exercise
routine to help them build and

402
00:24:07,640 --> 00:24:11,280
gain gain muscle and all.
All right, so let's shift now.

403
00:24:11,760 --> 00:24:16,040
If I just wanted to take a
moment, if you've been in your

404
00:24:16,040 --> 00:24:20,480
40s and 50s and you're carrying
some extra weight, you know what

405
00:24:20,480 --> 00:24:23,520
your truth is?
You don't need more motivation.

406
00:24:23,520 --> 00:24:25,280
You don't need willpower,
discipline.

407
00:24:25,560 --> 00:24:28,280
You need a plan that actually
fits into your day-to-day

408
00:24:28,280 --> 00:24:31,360
lifestyle, something that is a
part of the appropriate

409
00:24:31,360 --> 00:24:34,320
schedules and the times and the
challenges that you have.

410
00:24:34,440 --> 00:24:37,880
That's why I built a 30 tips in
30 days sequence.

411
00:24:38,240 --> 00:24:42,000
It's 30 straight days.
A simple, proven habits that

412
00:24:42,000 --> 00:24:47,440
help you drop that control
cravings and boost your energy.

413
00:24:47,800 --> 00:24:52,080
And finally, get consistent on
just building a lifestyle.

414
00:24:52,680 --> 00:24:54,680
OK, we're not starving
ourselves.

415
00:24:54,680 --> 00:24:58,240
We're not going to the gym for a
marathon session all week long

416
00:24:58,240 --> 00:25:01,320
or something.
It gives you 30 simple, easy,

417
00:25:01,320 --> 00:25:04,560
actual tips to maintain your way
to share the healthy weight,

418
00:25:04,760 --> 00:25:07,280
lose weight and and start
applying those habits,

419
00:25:07,280 --> 00:25:10,160
behaviors.
And I regularly get guys to lose

420
00:25:10,360 --> 00:25:14,640
2030 lbs in 100 days and be able
to keep it off because of the

421
00:25:14,640 --> 00:25:17,000
approach of what is inside these
tips.

422
00:25:17,080 --> 00:25:20,560
So you can download it and on
the podcast, it'll be in the

423
00:25:20,560 --> 00:25:22,440
show notes.
It's the website

424
00:25:22,440 --> 00:25:27,160
linkisgo.brianprana.com back
slash 30 days.

425
00:25:27,160 --> 00:25:29,720
That's three zero days.
So one more time,

426
00:25:30,040 --> 00:25:34,680
go.brianprana.com back slash 3
zero days.

427
00:25:34,720 --> 00:25:37,760
I'll have to find you your name
on the list soon.

428
00:25:39,200 --> 00:25:42,480
Now we're going to transition
into the fast 5 is one of my

429
00:25:42,480 --> 00:25:44,760
favorite parts.
I talk a lot in the first half

430
00:25:44,760 --> 00:25:47,680
and then more longer
explanations and these are

431
00:25:47,680 --> 00:25:50,520
really fast.
Go, go, go type Q&A's.

432
00:25:50,840 --> 00:25:54,440
And to wrap up today, our first
question is what is the first

433
00:25:54,440 --> 00:25:58,360
step if you have regained all
the weight you've lost?

434
00:25:58,360 --> 00:26:02,560
Going back to the first question
is if you did that, do not go

435
00:26:02,560 --> 00:26:05,920
through the exact same process
you did the last time to do it.

436
00:26:06,200 --> 00:26:09,000
That's a horrible idea because
if it didn't work the first

437
00:26:09,000 --> 00:26:11,200
time, why is it going to work
the second time unless you

438
00:26:11,200 --> 00:26:14,120
actually learned something?
But also, if it doesn't jive

439
00:26:14,120 --> 00:26:16,720
with your everyday life, then
it's not going to work anyways.

440
00:26:17,080 --> 00:26:20,320
You need to have a plan of
action that follows for that

441
00:26:20,320 --> 00:26:22,680
five year plan.
All right, just highlighting it

442
00:26:22,680 --> 00:26:24,840
again.
What we do in two weeks, we do

443
00:26:24,840 --> 00:26:27,720
in two months, we do in two
years or five years without

444
00:26:27,720 --> 00:26:31,840
restrictions, without excessive
amounts of gym time or any of

445
00:26:31,840 --> 00:26:38,960
that question #2 how do I know
if my food noise is real hunger

446
00:26:38,960 --> 00:26:43,600
or just a craving?
And just going to rehash this

447
00:26:43,600 --> 00:26:45,240
with you.
It's the protein test.

448
00:26:45,640 --> 00:26:50,560
What I eat, a chicken breast or
a piece of celery or an apple.

449
00:26:50,840 --> 00:26:55,600
And if not, then you're not
hungry, you're just looking to

450
00:26:55,600 --> 00:26:59,880
fill some some mental emotional
stress needs.

451
00:26:59,880 --> 00:27:05,840
Probably question three if I can
only change one thing about my

452
00:27:05,840 --> 00:27:08,760
sleep this in the next couple
weeks.

453
00:27:08,760 --> 00:27:14,400
What are what's one thing you
can do is cut about 30 minutes

454
00:27:14,400 --> 00:27:19,040
earlier, set a screens off timer
on your phone alarm to shut

455
00:27:19,040 --> 00:27:23,000
things down to give you back
some actual quality time that

456
00:27:23,000 --> 00:27:25,440
you can lay in bed and sleep
better.

457
00:27:25,520 --> 00:27:27,760
All right, that's what you can
do.

458
00:27:27,880 --> 00:27:33,600
That's going to be the best
thing for you to do is just shut

459
00:27:33,600 --> 00:27:35,880
off.
OK, we didn't cover sleep a lot.

460
00:27:35,880 --> 00:27:38,960
I'll get that on the next one as
I don't want to keep this

461
00:27:39,000 --> 00:27:41,600
episode too, too long.
Just long enough that you'll

462
00:27:41,840 --> 00:27:46,360
listen and enjoy.
Question 4 I am in my 40s and

463
00:27:46,360 --> 00:27:48,520
lifting again.
Is creatine worth it?

464
00:27:48,520 --> 00:27:53,000
And yes, the simple answer is
yes. 5 grams a day every day

465
00:27:53,080 --> 00:27:55,840
basically onwards.
It's just been proven for

466
00:27:55,960 --> 00:28:01,200
decades, like 5-4 or five
decades now to be a really good

467
00:28:01,640 --> 00:28:05,960
supplement for you to have.
Question #5 how often should I

468
00:28:05,960 --> 00:28:09,520
be in a fat loss phase?
A fat loss phase can should be

469
00:28:09,520 --> 00:28:14,280
lasting anywhere from 12:20 to
possibly 30 weeks if you're

470
00:28:14,280 --> 00:28:18,320
doing it well with some planned
refeeds, well timed

471
00:28:18,640 --> 00:28:22,640
carbohydrates, calorie cycling
off weeks here and there.

472
00:28:22,640 --> 00:28:26,880
And then you can stay in a diet
phase a little bit longer.

473
00:28:28,000 --> 00:28:32,560
Well, I hope that you've enjoyed
my first live episode here.

474
00:28:32,760 --> 00:28:36,400
I hope that you've enjoyed
everything else that is to come.

475
00:28:36,400 --> 00:28:39,280
I'm going to be doing these a
lot more regularly, just

476
00:28:39,320 --> 00:28:43,200
recording my podcast live.
And if you have any topics that

477
00:28:43,200 --> 00:28:47,920
you would love, I would most
certainly love to talk and

478
00:28:47,920 --> 00:28:54,600
entertain and inform you #2 is
listen to the podcast.

479
00:28:54,600 --> 00:28:59,240
It's called Driven for Health.
It's on Apple, Spotify, this is

480
00:28:59,240 --> 00:29:01,880
2 popular places, but it's on
Levi.

481
00:29:01,880 --> 00:29:04,440
Help me put it on 30 plus
different directories.

482
00:29:04,440 --> 00:29:07,800
So it's around.
And the goal is to spread high

483
00:29:07,800 --> 00:29:10,600
value information like this.
And the best way you could

484
00:29:10,600 --> 00:29:13,640
support me is leave me a five
star review and rate me and

485
00:29:13,760 --> 00:29:15,960
leave a written review about
things that you learned.

486
00:29:15,960 --> 00:29:19,720
And I look at those things
literally every day when they

487
00:29:19,720 --> 00:29:24,320
come in and I greatly appreciate
them because if you've ever done

488
00:29:24,320 --> 00:29:28,440
this, it takes a little, just a
little bit of work to put these

489
00:29:28,440 --> 00:29:29,560
on.
So I appreciate you.

490
00:29:30,800 --> 00:29:33,280
Lastly, we have the 30 tips in
30 days.

491
00:29:33,440 --> 00:29:36,320
If you're looking for an easy,
actionable thing to put into

492
00:29:36,320 --> 00:29:39,280
your day-to-day life here this
next month, jump into

493
00:29:39,280 --> 00:29:44,720
go.brianprana.com back slash 3
zero days and I'll be more than

494
00:29:44,720 --> 00:29:47,680
happy to send you a tip.
A day that is easy,

495
00:29:48,080 --> 00:29:50,680
implementable, and something
that you can stick with.

496
00:29:51,480 --> 00:29:55,280
If you even just did half of
them, you'd be in such a better

497
00:29:55,280 --> 00:29:59,480
place in the next month.
This is good, Brian signing off

498
00:29:59,640 --> 00:30:03,520
of episode 33 of Driven for
Health.

499
00:30:03,840 --> 00:30:06,200
Appreciate you for listening in.
Thank you so much.