I'm going to get fat and then it's going to get fit and it's going to be a physical thing, but I came out of it realizing that
transformation is so much more mental and emotional than people think and if you've never been overweight mostly what you can relate to is the
the physical side of weight loss right eat less and work out you know that right you got that you've lived that but the
the mental-emotional side you haven't lived that until you've kind of been down this path and so for me, my eyes were opened i
realized just how wrong I was with trying to help people right and did you mean your strategies were bad
because you didn't understand they weren't bad they were just incomplete they were just focused on the physical
so, if someone was struggling with their transformation, I'm like okay let's change up your macros change up your calories change up your workouts that's
the missing component right that's what I focus on because that's all I knew rather than trying to help them on the
the mental-emotional side which is what people struggle with right I think people it's not so much a lack of knowledge right
people know they need to eat healthily and work out it's the application on the mental-emotional side and the
consistency of living that lifestyle over time and that's where people struggle is maintaining as a
lifestyle change which is more up here than it is in the gym or the kitchen, so I want to define what you mean
by mental and emotional okay so what is it that people are struggling with an attachment to food the emotional reward
of eating like what is it, yeah and it's different for each person the thing that I realized was how powerful the
emotional connection to food is whereas before I'm like look it's not that hard you just you know stop eating
the junk food put down the soda you go to the gym every day what's wrong it's not that hard
until I lift it even though it was only for just six months when I switched and tried to lose the
the weight of that emotional connection to food was way more powerful even for me as a trainer someone who lived their whole life healthy, and my body went through
those withdrawal symptoms right almost like a drug addict I won't say I have been addicted some people are truly addicted
but for me just being aware of how powerful that emotional connection to food is what do you do when you have cravings or
you know when you eat your emotions when you're sad or you're happy we celebrate, or we had a stressful day
so, we're like you know what I deserve wine and chocolate tonight because I had a stressful day so how do you help people through that
so, I grew up in a morbidly obese family so I know exactly how people can find comfort and or celebration in food
how do you help them dive into that like do you get like psychological and almost
like a therapist walk them through that stuff so there's a physical component of transformation so that you
help them with the physical side but I think you know it's like 10 percent that 90 help them with the mental and
emotional side and how I do that is putting them in support groups right so it's not just me because I'm still a fit
guy, it's putting them in a support group where it's a safe place for them to share their struggles their successes
their failures and receive that encouragement and the empathy that love and that people
letting them know that they're worth it to continue to fight for their health so in researching you and coming across
this whole notion of self-love and self-worth it's so interesting to me how
caught up in all of this that is how often do you see where somebody's struggling with that like there's
almost a conflict of I'm not worth pushing through and getting to my goal I think that the majority of people that
struggle with their health some people don't feel like they're worthy and how do you convince someone that they are worthy i
still don't know it's still up to them it has to be their idea I can't tell someone they're beautiful
they have to truly believe that they're beautiful they have to truly believe that they're worth it it's you know hope that by telling them
and putting them in a group where other people are telling them as well that they will find that inner motivation and inspiration and kind of
like you know inception to come up with that idea of themself like maybe I am worthy maybe you know I can do hard
things the health and fitness industry in my opinion hasn't used this fully yet and that's
kind of what my hope is with fit to fight fit is to use empathy as a tool because I feel like empathy can bridge that gap between people that feel like
they're stuck and they feel judged by society, and they feel judged and looked down upon by people who are
skinny and naturally fit people are going to be more willing to listen to you know their trainer or coach if that
a person has that empathy and can come down to their level walk in their shoes a little bit and understand where they're coming from and then
they'll be more willing to listen to the advice that you have and the physical tools or hacks that you have to help
them along their journey you said something really interesting you said maybe I am
worthy maybe I can do the hard things do you think there's some tie between a willingness or uh
having the stick-to-itiveness to do the hard things is that tied to a sense of self-worth
like do you think that those two feeds each other yeah, I think they do feed each other I don't know which one comes first I think
it's different for each person um but I think you know if someone for example like is on a physical
the transformation they're trying to get healthy if they have these small wins in their life right like I did my first burpee or i
did my first push-up or pull-up or you know I ate healthy for a whole day um these senses these small things of
accomplishment help build that confidence of maybe I can do hard things I recently had this guy from Nashville
come out to work with me you know he started 600 pounds he's been doing keto intermittent fasting is
down to 450 pounds and the thing that gravitated him to me and my brand was
the whole empathy thing and understanding where he's coming from um because he felt judged by other
people and so he's like drew only want to work with you we took him to this place called Jim jones in Salt Lake City and they've trained the cast of 300 and
they train um superman um and so these celebrities and I'm like okay we're going here, and he was like scared to
the death he's like dude you're trying to kill me I'm like no I'm not going to kill you like I understand that we're going To start slow but um you know I had him
do modifications to the things that we were doing in the workout, and it was hard for him but at the end of
the day they drew like he started crying he's like drew like this was the best thing for me like being able to do you
know ball slams like you guys and be able to do like modified push-ups he's like I haven't moved my body in years
and I think after he came out here like he was super confident, and I had him say these
positive affirmations to himself like I can't do hard things as he's doing the workout, I can do hard things as he's
doing farmers carries and wanted to give up but he pushed harder and if I can get him to believe that he can do hard
things even though it's small at first then it's going to help motivate him and push him you know when he tries to do something that's like oh that's
impossible there's no way I could do that but now he's like maybe I can do that dude let's talk about hard things I love
that so much and yeah like I'm obsessed with the notion of earning credibility with yourself yeah
where you say you're going to do something you do it you push yourself to do something difficult and you stick with it, and I think I don't know that
I've never really put a super fine point on what is the birthplace of self-worth but
if you were going to force me to do it, yeah doing hard things is almost certainly
like the most foundational it's probably not the total yeah but the willingness to stick through it and
doing the hard things is almost certainly like the core of that so how do you somebody that isn't coming and
they're not working with you, and you have to do it remotely what would you prescribe to them to do
to show them that they can do the hard things to begin building that self-worth yeah put out these mini challenges
throughout the month like okay you guys this month we're going to focus sometimes as a physical thing but other times it's like hey guys for 30 days i
want to challenge you to do maybe three to five positive affirmations every single day and all
you're saying to yourself I can do hard things, or I am worthy or I love myself and I'm
proud of who I am it's not a direct um you know cause of weight loss but if you can
set yourself up for this win that's going to help you set that's going to help set you up for these other wins down the road when it comes to the workout, you're
going to do this month or sticking with whatever diet you're trying to do for that month because then you realize man
I can do hard things even if you don't believe it at first and that's the thing people don't believe positive affirmations at first because they've
had 30 40 years of negative self-talk and now you're trying to tell them you know just say these things out loud to
yourself words have power, and they can change your beliefs, and they
can change you at the cellular level the more you say them consistently, so I think there's something to saying
positive words about yourself to yourself every single day and so that's one thing that I do in these private Facebook groups to
build that confidence and uh convince that person that they can do hard things
dude, so I'm way into self-talk the narrative that you tell yourself about yourself
what do you tell people when they're like, but I don't believe it and so is it just well repeating it is the key
here and so it's part of the process of beginning to believe or do you have something else to help somebody get over that notion of you're
asking me to say something that I fundamentally think is false, yeah and I think for some people it does work
where the more consistent they say it out loud to themselves they do eventually believe it because honestly
that was my testimonial I've been through this differently not from a physical transformation but self-worth
negative self-talk for me saying it out loud helped me believe it if I remember the
The first time I said a positive affirmation I had goosebumps and I almost started
crying like and um for me like a tough dude it was weird um
so, for me just kind of telling you my testimony of this it's changed my life 100
saying positive words can help set you up for positive wins throughout the day in other areas of your life
so, I want to go on your journey with self-talk so episode 100 of your podcast
beyond amazing by the way incredible and speaks to your tattoo that vulnerability is strength
yeah, um talk to me about that like how that became such an important thing for you
um what was episode 100 why did you do it I mean like a lot of questions around that 100 first of all thank you for
listening to I appreciate that that means a lot to me um I was because I was scared to death to post that so my whole life about the culture I grew up
from religion to sports to my family you know um vulnerability is a weakness
you don't talk about your feelings and that was just the way I grew up you know sports football wrestling you know you
don't make excuses you just do it and if you make a mistake there's a punishment and same thing with the religion I grew
up in you know if you weren't perfect and you send then there was some type of punishment to where I felt the shame I felt
guilt and so my whole life for 30 plus years was surrounded by guilt and shame because here I was trying to be perfect
on the outside for everybody for my parents my church leaders my coaches my spouse at the time
when in reality I knew that I was a fraud I had weaknesses and I wasn't perfect, but I couldn't deal with
that from a very young age I would hide it because I'm like you know what it's better just to pretend and fake it rather than
um you know the disappointment um and uh having that punishment in me
life and so from a very young age I developed that habit of you know what it's not worth confessing or talking
about it because then you know everybody knows and the guilt and the shame just consumed me and
eventually broke me to where I just lived the life of lies and it was inauthentic
and eventually broke me as a man and that was the
that was the start of me starting to transform and change my perspective of how I viewed myself
once I learned how to love myself and realized that shame has so much more power over you when you don't talk about
it is the things that bring you shame and so for me having that courage to talk about things
that was embarrassing you know growing up or that brought me shame I realized that it's not as scary as I thought in
my head I would create these stories in my head of how scary it would be if people found out the real me
but once I owned my story and embraced vulnerability as a strength to change my life, I can authentically be me
for the first time in my life, I feel like I'm finally living but it took me 34 years to figure this out and I wish i
would have figured this out at a young age but I had no one there to teach me I had to learn from making mistakes so for
I wish everything that happened from you know pornography and affair and all
these things that are looked at as bad I'm 100 grateful for why because they changed who I am, and I can finally live
an authentic life and I own my story I have no embarrassment or guilt or shame like talking about it doesn't make me
feel uncomfortable it doesn't embarrass me anymore and I hope that other people that have that are in that
situation or have been through that situation have that hope and can find that courage within to
embrace vulnerability and own your story because life's short man and I wish I would have learned this at a younger age
so that I didn't have to go through all that heartache how do you love yourself where you are when you're
you're ashamed or you feel guilty like how you find that connection to the love yeah that's a great question i
think what it stems from is expectations on life like we have expectations of if I do this then I will be this
and rather than faking it and pretending like it didn't happen or not talking about it um
embrace the entire story and realize that everything happens for your greater good like this happened like this
pornography addiction or this affair happened so you can grow from this to become who you're supposed to be and i
couldn't learn that from the religion I had I couldn't learn that from you know the culture I grew up and I had to learn
from other people like being open to other people and their philosophies and theories like brine brown's books and uh
Byron Katie and so many other books like the four agreements and the fifth agreement changed my perspective on how I view life and how I view myself right and i
realized I suffered in life because of how I viewed myself I saw myself as a failure because of these you know
weaknesses or sins that I had and because of that
I did failure-like things because I saw myself as a failure and
if I had learned that at an earlier age to love myself, I feel like all my other relationships would have been so much better and i
feel like every relationship in your life stems from how you view yourself everything is a mirror of how you view yourself the
the way you treat your spouse your kids your loved ones and a stranger starts with how you view yourself
a really powerful man and um what you ended episode 100 it was really powerful
and it hit me like I got emotional when you said it and you it was like the wrap-up and so you're just kind of throwing off comments but there
was one thing you said, and I felt it and it was like basically, I hope you guys are cool with me sharing all of
this how you feel about it it's not my business any way that's your business and you'd already talked about that whole thing, and you said you know I'm just trying to love myself and to be
worthy of love and like that one stopped me in my tracks, and I just thought
wow like that's so powerful to have as sort of a guiding force in your life
what does that look like for you to to be worthy of love yeah that's a great question and to be
honest with you I think that's something that kind of like fitness I always have to work on right um
because I'm not perfect you know even all the work that I've done has got me to a better place but I still you know sometimes struggle with that um
that that you know feeling worthy of love so it's something you constantly have to work on like health and fitness and nutrition like it's not like there's
a finish line you're done boom no matter what happens in life you'll be good um it's something that I constantly have to
work on reminding myself so things like meditation everyday day and saying positive affirmations even still
because I've noticed there are times in my life where I get busy with work, and I don't do them and I notice a big
difference and I start to believe those old thoughts come back and so if you don't put in the work every day
just like exercise, you lose that um that positive self-talk and then negative self-talk
will always be there I feel like and so it's a constant battle it's interesting because there are so many parallels to
fitness and the mindset and when you were talking about you know when you gained all the weight that you just
didn't have the energy and you didn't want to work out for the first time in your life you didn't want to work out
and to parallel that to the same thing going on mentally where if you're not staying on top of it all of a sudden
something that you can sort of take for granted this desire to feel good feel positive about yourself believing
positive things about yourself that also begins to atrophy just like a muscle yeah back then I focused so much on the
the physical aspect of weight loss or just transformation in general but now I've been doing this for years I realized
like that's what we're missing in the health and fitness industry is it's not just physical right the mental
the emotional and even spiritual sides are all paralleled and like it has to be a complete transformation otherwise it's just going to be a diet that people do
for 30 or 60 days but if they can work on the mental-emotional and spiritual while they're working on the physical that's
where I feel like people will truly be fulfilled because they realize that it's not just about being skinny or
having a six-pack that brings them fulfillment right like tony robins says success without fulfillment is ultimate failure so you could have the perfect
body but so many people with perfect bodies are miserable inside and they hate themselves still why because they don't take care of their mental-emotional
and spiritual and they have to all be taken care of otherwise they'll atrophy as you said, and you'll be
you'll find out that your life is out of balance in a way and so what does that look like so we
all know sort of what good diet and exercise look like yeah what is, so you mentioned daily affirmations
positive affirmations what are some other things that you would have people do as sort of a part of just like your
routine uh daily gratitude list and what I mean by
that is looking around you and being grateful for what you have now rather than like oh I'll be happy when I reach
my first million dollars I'll be happy when um you know this or that happens in business, I think a lot of people do it
wrong though you know just like with the physical transformation they're like I'll be happy when I meet this goal and then I'll celebrate I think that's
where people struggle when people suffer because they get unhappy because they're not there yet right and then they get
there and they're like well that wasn't it what is it now like they're looking for something else some kind of outside source of happiness when
in reality, you can create it inside you know you can choose to do it it's hard it takes rewiring your brain it doesn't
happen overnight but um I promise you that you know if you can do things like a great daily gratitude list every
a single day that's going to uh help you be fulfilled in the here and now while you're working on a better version of yourself how important is reading this
for you it's changed my life man and like all, I'll be honest with you I grew up a total meathead you know like
I did not read books you know I didn't I just was like oh movies and tv shows are way better um once i
and that's when you know the whole divorce thing happened and I was like I had time to me at you know when i
didn't have my kids I'm like what am I going to do with my life you know I'm going to sit up and watch the game of thrones like at night for the rest of my life or it's a cool tv show but and
did that for a while that's why I mentioned that but then I was like you know I'm just going to read some books, and then that's where my life
the coach had me read loving what it is and then someone told me about this book called daring greatly and I'm like okay
I'll read it and then my eyes were open, and my perspective was changed, and I feel like you are the combination of the books you read
the podcast you listen to the people you surround yourself with and then I realized man there's so much more information out there that I didn't have
access to until I started reading books what was it about brine brown's daring greatly that resonated for you it
was the guilt and the shame of living a life surrounded by guilt and shame
and her showing me like the light at the end of the tunnel how to get out of it
gave me hope and courage to own my story and talk about it and
that's you know even when I read her book you know before episode 100 happened which is where I went public with me
a story that was about two years of reading her book over and over again it wasn't like
overnight like boom, I'm going to tell everybody about this it took me a while to get to a place where I was okay
emotionally and spiritually to share my story it wasn't just like I think brine talks about this uh
there's a difference between oversharing and being vulnerable right and I feel like the difference for me was
being ready like being true to who you are when that message comes out right and what your intentions are what
your hope is with it rather than just vomiting everything for everyone and not giving people any
the direction of like what to do with it or like that's a great story but you know like you know how you grew or what
are the key takeaways I think you know the life coach and the books that I've read have taught me
how many of the stories that we create in our head aren't true and just breaking that cycle of the stories that I've told myself my entire
the life I can let go of because I know they're not true because I've kind of tested those waters and
you know I can't remember who said it, but we suffer a thousand times more in their head than we do in reality
yeah, okay now that we've figured out what a huge part of this
the whole journey is the mental and emotional connection to food
you've remained in extraordinary shape you've had a lot of really successful transformations what are your
recommendations in terms of diet and exercise for somebody ready they've gotten sort of mentally prepped
they're ready to go down the actual sort of mechanistic part of this journey yeah that's a great question so
my goal is to help people become their self-experimentation right so I'm a huge fan of the ketogenic diet right on
the dry oz show talked about the benefits of keto, and I fell in love with it, to be honest with you but it might not be for everybody and
but what I tell people is to be open to experimenting whether it's a plant-based diet or paleo or keto or
whatever it is be open to some kind of experimentation with your body because it's not a one-size-fits-all approach I can't just give you a diet of 2000
calories that's 70 fat 25 protein 5 percent carbs and boom it'll magically work for you um just realized that you
know what works for me or you or someone else might not work for you that's fine let's go let's find
something else that works for you so um helping people realize that it's a
it's a journey, not a destination it's not a race to the finish line right it's not like how much weight can i lose in
the short amount of time with the least amount of effort you know just realize that this is a lifestyle it's going to
take time and but be open to changing things upgrading evolving as you are on
your journey let me ask you secretive secret questions okay gotcha do you think though that everybody should try keto
try 100 I think so why because I feel like for most people if they can experience the
mental clarity the improvement of cognitive function just that alone will change people's lives and so for me
I think yes there could be a weight loss and a fat loss component to it but for me the biggest
the thing with keto is shifting from running off glucose to running off ketones just for your brain like
nutrition for your brain is probably the most remarkable thing being able to go from eating six seven
meals a day to eating once or twice a day and feeling optimal or going seven days without food and still functioning as a parent as you know running your
business like traveling I've done that and it's amazing because I was told that you can't do that otherwise you'll lose
all your muscle mass but for me, I think it's worth experimenting with just for
how your brain can improve there are a million ways to lose the fat right for sure and I think both you and I so i
used to be about 60 pounds heavier I lost all my fat through rapid starvation right it was yeah total misery I hated every
a single minute of it but it worked I'm guessing it doesn't work um but my thing
and I find this so interesting about keto I think you're right it's an n of one everybody needs to do self-experimentation you've got to try
it is because it's the one dietary thing I'll say changed my life completely from just
being in a constant state of inflammation to then like that sense of your inflammation drops to essentially
zero your relationship to hunger changes um you know I agree with you I think that there are so many individuals
variability everybody has to try it, but keto is the one thing I'll say everybody should try yeah whether it works for
them or not I can't say yeah, and I feel like you know our bodies were designed to do that for a reason we have this backup system you know, or whatever you
want to call it known as ketosis for a reason right like it's how our species evolved right uh if we didn't have uh
you know the ketogenic state we probably would have died off as a species right because we went, we had to go times
without food right there are feasts and famine and it wasn't until like maybe 100 or 200 years ago that we had access
to food on demand pretty much we could go to grocery stores or there was always an abundance of food and because
we've grown up in that we've kind of like well we have to eat three square meals a day you know that's what we're taught and it's like no you can go a
a long period without food actually and still functions and thrive it is so powerful and so
transformative and changes your relationship to hunger and all that um and for me probably the most important
the thing was just the aches and pains that went away yeah which is a really big deal let's talk about fasting yeah i
read a book by Jason Fung called the complete guide to fast and I learned more about the science behind it
but I think fasting has a there's a physical component there's a mental component and a spiritual component right
physically we know that's great for anti-aging longevity anti-cancer better digestion
cell regeneration in your body that's the physical component yeah, some people do it for weight loss which I do not do
it for there's a mental component to knowing that you can go a day two three however long without
food and live and thrive just realizing that you don't have to be asleep to food
you can be in control of your body is um it's amazing for your body and your
mind to realize that you're okay without food you'll be okay you know you're not going to die and then a
a spiritual component like there's a reason almost every major religion has some type of fasting in it you know in the
Mormon religion uh we grew up fasting uh one 24 hours uh a month like one day a
the month you fast for 24 hours, and I hated it as a kid, so you know my perception of what
fasting was like uh this suck but there's a spiritual component like being able to be more in tune with your body
and spirit uh without having food to distract your um is really powerful and I feel like it
can uh be spiritually uplifting you know whether you're religious or not just being more in tune with your body and in
your spirit as well like you are a soul, I do believe that, and I think fasting is a way to tap into that
and um so there's a physical mental and spiritual component to fasting that I just love and so for me, I will i
intermittent fast almost every day and then extended fasting I do kind of as a cleanse maybe two to three times a year
and all it ranges anywhere from three days on the lower end to um you know I've done a seven-day fast
before but I'll admit for me already being lean was kind of tough day seven was hard for me and this was
during the winter in Utah and my body temperature drops so I get cold and then it was during the Christmas season
so, there we were going to Christmas parties and there was food everywhere I'm like okay next time I do this like i
got to be like by myself you know um but for me my sweet spot is
four days to end water only so I'll do water and just a little bit of salt right and
that's what I found works best for me, yeah, it's I think it's super important for people
to at least give fasting a try because so my bias is living forever so the only
the thing that's been shown across every species to elongate lifespan is caloric restriction and when you realize it
seems studies suggest that you get all of the benefits of chronic caloric restriction by doing um just even
intermittent fasting where it's a timed window so you're taking the same number of calories, but you do it over a condensed period yeah um that is
I think super important for people to experiment with and look at and see what kind of effect that is I think there's a
balance too because I think there's you know the quantity of life but there's also the quality of life it's not like you need to fast and just eat at a calorie
the deficit for the rest of your life like you know to enjoy life too you know have some wine you know have a beer
every once in a while, and pizza like you know but you know when and when it
feels right to you can I confess something yeah go ahead I had ice cream this weekend you did it ice cream
amazing real ice cream realizing not like halo top okay ice cream cold stone
wow and my wife and I just decided to like to make it we've been working so
much that just have a reconnect weekend and to do something fun, yeah and she was like you know you game for this and it
was rad, yeah and it was yeah it was a super good reminder that while I think
you can get yourself into trouble if you're not in control of that but for me, I probably cheat on my diet
three times a year so it's like I'm I don't have an addictive personality first of all so like that's not a real thing for me um
but dipping into it and like you said and I've heard you talk wonderfully about this like you said something like oh if
I'm at my mom's house and this Christmas and she makes you know some special bread thing I'm going to have the special bread exactly
and I love that talk about that like how people um can because I here's what makes me
sad eating ice cream is awesome, yeah being alone by yourself in the corner of the ice cream shop shoveling it down and
not making eye contact with people and you're not having fun like that breaks my heart every time I see yeah
it's similar to kind of consuming alcohol like are you by yourself celebrating by or are you celebrating by
yourself are your kind of down on yourself and you're eating your emotions with that substance whether it's ice cream or alcohol or drugs whatever it is
like what's your intention behind it for me those types of moments with whether it's alcohol or whether it's certain
types of foods are meant to be you know a bonding thing with family or friends or a
positive experience and yes, I think in that situation if your intention is just, I'm eating I'm
stressed out so and no one's watching so now's the time to do it that's where I think that's uh
a behavior that needs to be worked on right and I wish it was as simple as saying well just don't do it right like
you wouldn't tell a drug addict like hey stop doing drugs what's wrong with you it's not that hard just put it down
it's similar for some people right where they're you know eating their emotions and they're so ashamed by it that they
you know have to do it by themselves and it's sad and I feel like that's where that self-worth comes in and the need
for a support system and accountability come into play and um it's not like a black and it's not
black and white there are so many gray areas a lot of it has to do with trauma or self-worth from a very young age and
now we're trying to tell people like yeah, you're beautiful you're worth it, and just change your behavior overnight I wish it was that easy but just realize
that it's a constant battle it's never-ending you're always going to fight it for the rest of your life but just realize that you're worth it to
keep fighting that's my message that's my hope for people do you think that there are universal recommendations that
everyone should be doing if your diet is a con mostly consists of cinnamon toast
crunch and mountain dew like mine was you know all these processed foods which look I'll be honest with you they're convenient they're affordable they're
super they're cheap compared to you know a salad or whatever and they taste really good they do and there's
they are they can be very addictive for some people if you're eating real food most of the time and you're moving your body every
single day biking or swimming or Zumba dancing ecstatic dance whatever it is moving your body right
just getting out there moving and eating real food you know no one it's super easy to eat
20 cookies right like if you're like stressed out and you're having these baked goods in your house but no one's
going to eat sit down eat 10 20 avocados right I mean I've never seen anyone do that
because they're stressed out and I think if we could just get people to focus on the process of the habits that make a healthy
lifestyle rather than the results then I think the results will take care of themselves you have two daughters how
do you deal with food and them I mean especially knowing how tasty processed
foods are that's a great question I always ask other parents when they come on my podcast like what works for them because
it's different for each family for each kid because I see both ways of being overly
strict right and not letting them touch a processed carbohydrate or any refined sugar
and then I know that the moment they're with grandma or whether at a friend's house on a play day or they're at school where other kids are eating candy and
they can't there are moments where I can't control what they're going to eat but when they're with me I try and control what
they eat and teach them about why we eat certain foods like why we are eating
vegetables it's not a punishment right I'm not making you do it there's a reason I'm you know we're
supposed to be eating vegetables and here's why so from my girls are seven and nine and they know what uh broccoli is they know what
cauliflower is and you know we go grocery shopping together I help uh I have them help chop food and prepare the
food so they're in there in the kitchen things like micronutrients I mean they don't understand that so basically and
this is what I do is I say hey on the inside of us there's a lot of good guys there's a lot of bad guys and when we
eat vegetables our good guys get stronger, and they can beat up the bad guys but when we're eating junk food the bad guys get strong and they beat
up the good guys and that's when we feel sick that's kind of what I tell them, and it seems to work um, but you know I'll be
honest with you we do have treats every once well, but I'll get them like halo top ice cream or something like that or
I'll make them a keto cookie and they don't really know you know but then they're with grandma this week for example in Idaho and I know she's
going to give them you know juice with high fructose corn syrup and that kills me, but I can't
micromanage every single person that comes into my daughter's life so don't beat yourself up just do the best
you can with what you have it's not going to be perfect they're going to you know have access to this food at some point in time but if you can control what they
eat when you're with them then that's all you can control right, I don't have the energy to micromanage every
single food piece of food that goes in into their mouth all right before I ask my last question
where can these guys find you online easy fit number two fat number two fit that's my book it's my podcast it's my website
all my social media handles I try and keep it consistent and try and keep you guys entertained on social media
excellent and then my last question is what is one change that people could make to
their diet that would have the biggest impact and I'll be cheeky and sneak in and say and also what's one change that they could make to have to their workout
routine that would have the biggest impact gotcha, so the number one thing diet-wise is don't be afraid of healthy
fats coconut oil avocados olives implementing these healthier fats into
your diet just starting with that we've been doing low fat for so long I think just adding in healthy fats
can make a huge difference with people feeling satiated and fuller longer I think that's the easiest
the thing to do for people right and people like butter and they like you know full-fat cheese and so
these types of healthy fats I think could get would be an easy good start as far as the workout goes
the easiest thing would be to do interval training so get your heart rate up to a very high level
whether it's walking up the stairs walking uphill running on a treadmill maybe let's say
you run for 30 seconds you get your heart rate up whatever it is that you're doing to get your heart rate up for 30 seconds that could be jumping jacks
right and then recovering for about 30 seconds and then repeating that for about 10 minutes will give you the most
bang for your buck in my opinion nice yeah thanks tom appreciates it man yeah, my pleasure
guys this one is one you are going to have an absolute blast diving into and
discovering his whole notion of vulnerability is a strength that the whole side I don't see anybody else talking
about it the way that he's talking about it and recognizing that the reason most people get addicted to food in the first place
because even if you want to say that that is a fundamental reason that leads people astray, they get there for a reason and it isn't just that it's
delicious it isn't just that it's inexpensive those are both parts of it, but the big thing is most of us have
some sort of trauma some sort of thing that we've been building up in our lives negative stories about who we are
whether we're worthy of love whether we can love ourselves and that is the thing that's really
holding them back and not going in and doing that work is why people struggle and do self-sabotaging behavior and
because his own story has so much of that in it and because he shares so raw and so vulnerably it is that bridge that
he talks about between where you are and where you want to get to the non-judgmental
acceptance of a group that he's putting people in and giving them that safe space which is something that he talked
a lot about in this episode and I hope that you guys were listening to that because that is what many of you need
you need that safe space inside yourself, and you need that safe space with other people that you can trust and his voice
is that voice in this industry and the fact that he's also yoked doesn't hurt so you know that he's at least been able
to do it once which is extraordinary but it's the kindness that emanates
off of him, it's the relatability it's that he's extended his own story out so that other people
can connect to something and see that there's a lot more going on for him just as there is for anybody else than what
you see on the outside and that is extraordinary and that's why I think he's such a special voice in this space
and he's been at it for a long time so he's got a lot of amazing content that I think you guys will benefit from and most importantly
because we were talking about this before the camera started rolling now there are so many of us out there that have been doing this for years you get
to watch that person change so you can even watch how his notions of what a healthy diet and exercise change and
evolve as he's changed and evolved it's pretty extraordinary, I think you guys are going to love it all.