Coach's Corner With Justin and Ethan

Sustainable Weight Loss: Debunking Extreme Diets and Carbohydrate Myths

• Justin Schollard • Season 1 • Episode 26

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Want to know why extreme diets fail and how to achieve sustainable weight loss? Join us on episode 26 of Coach's Corner as we unravel the myths surrounding rigid dieting programs. From the fascination with eliminating carbs or sugars to the reality of how these drastic measures often lead to long-term failure, we break down the allure and pitfalls of black-and-white dietary approaches. We promise you'll leave with a clear understanding that weight gain is about calorie excess, not just carbs, and how balanced nutrition is the key to lasting success.

Ever wondered why carbs are so crucial for your physical and mental performance? This episode sheds light on the complexity of carbohydrates and their vital role, especially for those with different levels of physical activity. We discuss the unrealistic nature of extreme diets like keto and emphasize the importance of including all macronutrients in your diet. Our conversation aims to debunk the demonization of carbs, advocating for a balanced approach to support your long-term health and performance goals without sacrificing your quality of life.

Join us as we clarify misconceptions around nutrition, calories, and sustainability. We emphasize that no food group is inherently bad, and portion control is what truly matters. Hear Tanya's inspiring journey of losing 16 pounds over six months while maintaining a balanced daily caloric intake. Our discussion underscores the significance of sustainable, flexible eating patterns over rigid rules, promoting a guilt-free, enjoyable approach to nutrition that can be maintained for life.

Speaker 1:

26. It is 26. Welcome to episode 26 of coach's corner. I am coach justin scollard, I am coach ethan, and today we're going to be talking about absolutes, this fascination with these like rigid, extreme programs. Eliminate this, cut that out, and, although there's very little evidence to support that that's sustainable long term, there's just this endless fascination and proclivity to do it and there's almost like this badge of honor people have. So today, I think we're, I think we're're. I have a lot of clients who've done this. I know we were talking yesterday. When we're getting ready for the episode, you have a lot of clients who are falling in and have fallen into this trap. Yeah, just even friends, people we know what do you think it is what?

Speaker 1:

do you think it is about, like rigidity, extreme kind of direction that is so alluring to people who are clearly drifting from their ideal state? I just think that um people need to realize that this carbs make you fat people need to realize that sugar is going to give you cancer and, uh, obviously anybody who eats past seven is probably going to die fat alone, of course, with a bunch of cats. Well, I think, but to answer your, of course With a bunch of cats.

Speaker 2:

Well, I think. But to answer your question, I think there's a component of, I think, like severity kind of holds a perceived value. So if it's these extreme measures, it's like you know you're going in all the way, and also, I think, like the black and white approach is it's less about thinking and more just this hard line in the sand than either on one side or the other. Yeah, and so if there's a hard rule like you can't eat carbs, you don't have to think about how many carbs you're eating or when you know.

Speaker 1:

Basically, that, yeah, you're right, and I think that's what it is.

Speaker 2:

It's just like oh, I just. It's just. This is this, is this box, and if I'm in the box it's all good. And even if it's difficult and there's, it's hard to do like I'm suffering because I don't eat carbs or I'm hungry or whatever it might be because reality is like it will get you results, and I think that that's the problem.

Speaker 1:

Is that, like, if you do that, you're like the guy you're talking about yesterday, like he has these like six week like basically, like cut everything you enjoy out of your life, out challenges, and it works and you'll lose a bunch of weight, but then, like I think there's a reason why 95 percent of people gain all their weight back over like a two or three year period yeah, right, and to give context, the reason we're talking about this is because of this very common orbit that we, I think, both here when working with people, is that carbs make you fat, and this is why I made the joke in the beginning.

Speaker 2:

Carbohydrates make you fat and so sugar is toxic. The elimination of carbohydrate or the reduction of carbohydrates in your diet is the key to fat loss, kind of this like very absolute, broad stroke thing that's going to make all of the difference, and it's just shocking sometimes how often you hear it. There's this common belief out there that it's carbs, everything is carbs or the devil.

Speaker 1:

It's almost like they identify so strongly with this mantra. Like what you're saying, like I know what I need to do. Like I know what I need to do, I just got to cut out carbs and do an hour of cardio every day, that's it, that's all. You're right, you got me, I know what I need to do. It's like no, that's actually the reason why you've stepped in that same pile of shit over and over and over again, because that's what you think you need to do and it does work. You will get a result. You may lose 20 pounds by sheer, like effort and pain and struggle, but then, like, after a couple of months of it, you stop because it's not realistic and then you gain your weight back and you go. You know what I know I've slipped up. Got me, you got me, and it's like no dude.

Speaker 2:

Like this is, people are like. They're like man. If I look at a croissant, I get fat and it's just like. Well, I mean, yeah, let me ask you this can carbs make you fat? Sure yeah, well, it's okay, so explain that then. If, if cutting carbs isn't the answer, how can carbs make you fat?

Speaker 1:

then I don't get it because carbs are poison everyone knows that because carbs raise your insulin, your blood sugar levels, that's right, that's why your spike I was hoping you, duh ethan. It spikes your blood pressure we've already had episodes on this and that's obviously going to put you in a calorie surplus, regardless of how many calories you've eaten that's why I need to get a blood glucose monitor. Yeah, that's why everyone needs to get a blood glucose monitors. You can avoid these pesky insulin spikes by not eating carbohydrates, and then guess what?

Speaker 2:

just world would be a better place.

Speaker 1:

So I think it's important to understand. I think we should take a step back here. Let's do it, and we should give everyone just a real quick 101 lesson on calories in and calories out. So calories are, food is energy. Food is all comprised of calories and calories are energy. We all agree with that. Yes, stored body fat is also energy. Yeah, so the reason, the reason that your body is storing extra energy in the form of body fat from the calories you're consuming, the the it stands to reason. You're probably eating more than your body can metabolize. Yes, right.

Speaker 1:

We have the metabolic or physiological adaptation, the gift of being able to store, like, like, imagine this, imagine this let's say you had a car idling all all day, just a combustion gas-powered car, just sitting there idling all day. Let's just say, I'm just making this number up. Let's just say, every minute that that car idles it burns through three ounces of gasoline Just to idle, right? Okay, theoretically, if you had a tube and you were pouring three ounces of gasoline per hour into the gas tank as the car is idling, theoretically the inflow would match the outflow and it could idle indefinitely, forever.

Speaker 1:

But let's say you started pumping four or five ounces per minute of gasoline into a car that can only burn through three per minute. Eventually that gas tank would get full, right, and eventually the gas would start spilling out of the gas faucet thing, right, yeah? So In a very, very simplistic way of looking at it, that's how our bodies are working. So we're going through our day and we're burning up a certain amount of energy and then we replenish those energy stores. But if, on average, we're eating more, even if it's just slightly more, eventually our coffers become full and it starts to spill over into body fat.

Speaker 2:

Yeah.

Speaker 1:

And that's what's happening. Body fat yeah, and that's what's happening. And so carbohydrates taste delicious and it's very easy to kind of go into a trance when you're eating them and just plow through a sleeve of oreos. The oreo in its of itself isn't healthy or unhealthy, it's just the portion and the quantity of it makes it so right and so yeah, it's right.

Speaker 2:

Like, carbohydrate is just a food just has calories and fundamentally, if you're overeating calories, it will be stored as fat and I think what people don't realize is that that can happen technically with any calories. I think it'd be hard to do with protein. Just I think in general it'd be hard to like overeat protein to a place of yeah. I think it's, you know it's fundamentally it's. But yes, but if you did overeat protein to a place of? Yeah, I think it's, you know it's fundamentally it's, but yes, but if you?

Speaker 1:

but if you did overeat protein, you would still get fat.

Speaker 2:

Now you would still get fat. It'd be much harder to do. But regardless, it doesn't matter of what's one of the macros the protein, fat or carbohydrate it's it's. If you eat too many calories, it's going to be stored as fat. That's just a simple truth.

Speaker 1:

So it doesn't really matter like. Carbs are just easy to spot. I think the layman can really just easily spot oh, carb, potato, bread, banana, whatever, Like. It's just right there.

Speaker 2:

And, I think, the real. I personally think that the actual caveat of why carbs are so demonized for weight gain is because it's not actually the carbs, it's the fat that comes with them. Like, if you like to make plain rice and you like, no doubt you can eat a giant bowl of rice. I mean, rice is delicious, I really love rice but if it's just plain rice with no sauce on it or nothing, it's pretty high volume for the amount of carbohydrate.

Speaker 1:

Yeah, yeah, it's pretty low cal for how?

Speaker 2:

Fundamentally, Like I understand, it is pure white rice is just pure carbohydrate.

Speaker 1:

Like, eat two cups of rice, it's 280 calories or whatever.

Speaker 2:

Yeah, but it's a fair amount of volume. You're full, but it's like how often do you eat a plain piece of toast without any butter on it or without any avocado on it? How often do you eat rice without some type of sauce or gravy?

Speaker 2:

on it how often like? Every potato chip has a tremendous amount of fat in it, popcorn has got butter, and so I think one of the real stealths about carbohydrate is is that they're very rarely eaten plain, very rarely like. I mean I guess you could say like a sandwich has just like the meat, but then you're probably gonna put some mayo on it.

Speaker 2:

You know, yeah, so I think that's the one of the real tricky things is that almost every carbohydrate is gonna come with some type of fat accompaniment baked potato who fucking eats a plain baked potato? Nobody, yuck, nobody really. Though I mean, what are you gonna maybe like you know, but you put maybe some cheese on it. So I think there's almost always fat accompanying carbs and, as we know, ladies and gentlemen, fat has nine calories per gram. It's super dense and it's super easy. You can just pour, you know, one tablespoon or two tablespoons of butter on a baked potato. It's going to like double the calories of that baked potato, and the deliciousness, and the deliciousness.

Speaker 2:

rightfully so, and I think that's also one of the that's a good point. Yeah, caveats that carbohydrates, associated with the way we eat them, with a ton of fat, and so that when we quote unquote eat carbs, we're probably eating a lot of calories and we don't associate it with the fats that are involved.

Speaker 1:

We associate it with the carbohydrates. We just see the carb, because fats can kind of be invisible if it's just an oil that's baked into something, or yeah, or spread over something. Exactly. That's a really good point. Never actually thought about that before, um, but yeah, I think that, like, it's like a really easy way to see a win in the short term, which, of course, is what most people, despite what they say, I think that's what most people want. They just want that quick win. Every single person will be like no, I want to do it the right way, I want to do the high road, I want to be, you know, like you know, I want to buck the trend, but then, when you actually like, give them the them that you just want to go back to do, like the detox or something.

Speaker 2:

Yeah, and I'd say, you know there's a reason that our body can utilize carbs as an energy source is because we kind of need them. I mean, it's like one thing. If all you did was like walk and think all day, you could probably get by with a very low carbohydrate diet and just use your fat stores.

Speaker 2:

Well, you know, because you know fundamentally your fat stores, you know you through the ox, you know, can keep your blood sugar levels going. But if you have any type of intensity in your activity you're gonna deplete your blood sugars, you're probably gonna get all foggy and crash or you're definitely not gonna perform very well. If you're doing any type of like resistance training or exercise, and I remember, like the times that I've gone like keto or gone super low carb. There are those moments where I feel very sharp clarity in my mind. Until I do like a hard workout right and it just I just get obliterated and I just like I feel like. I feel like I'm just like tissue paper, I'm like slumped over the steering wheel.

Speaker 1:

Yeah, the clarity of mind is gone and so like there's some component of like if I just sat there, hands down, hands down, like you'd be hard pressed to find any sort of study that would say that, like some, that on average, people are going to perform better without carbohydrates. It's just not realistic.

Speaker 2:

It's just not realistic, and there's a reason that our muscles store glycogen and our liver stores glycogen. So I think it's just one of those things that's starting to shift the belief system around carbohydrates, as one example, to kind of understand that our body likes them and not demonize them, so that we don't have these kind of dogmatic viewpoints towards a particular food group. Because if we can understand that our body likes carbohydrates and it actually is intended for certain activity and can be beneficial for certain activities, then we might start to participate with them in a way that would make sense in the bigger picture.

Speaker 1:

you know, yeah, and it's just like the the average consumer is going to be attracted to more of. Like a populist, dogmatic type of program or coach who just says no carbs are bad, don't eat after six and do an hour of fasted cardio. Boom, boom, boom, one, two, three. Because it's appealing to this narrative that people already have in their mind that like there's got to be this silver bullet. What's the? What's the thing that I'm missing? And it's like there is no silver bullet, there's a thousand bbs, but if you try to sell that to a customer, they don't want to hear that no, they're like hey, so yeah, like listen.

Speaker 1:

So it's just easy, I think, for people to just market these more extreme approaches and then they'll get a result from their clients over the course of, you know, six to twelve weeks, and then they'll take the photos of them before and after the testimony. I lost 30 pounds working with coach kyle and it's like these crazy extreme programming, but it works in isolation in that moment, but it fails long term. So it begs the question does it really work? Does it really work? I mean, what's?

Speaker 2:

what are the odds? You know that somebody's going to really never eat a carbohydrate again in their life I mean, I haven't had a carbohydrate in 25 years.

Speaker 1:

Oh, that light I did. I had bread today I mean, I had a delicious chia bottle roll today for my lunch. And there it is, see I had actually an english muffin.

Speaker 2:

It was. You know. I'll see you in hell, I guess. Yeah, I gained 20 pounds yeah, yeah you know, but I think that's one of the ways to look at it. Even if you choose to reduce grains, I can understand that choice, for maybe inflammatory reasons or whatever.

Speaker 2:

But if you really were to look at the 30, 40, 50 years that you might have left in your life, does it really make sense to never eat a certain food group again, especially something like carbohydrate, like if it's something like dairy. I could understand that because it's like that's.

Speaker 1:

Yeah, if you're intolerant to lactose, that might make sense.

Speaker 2:

Maybe it's just a dairy industry choice. But like dairy is not a macro, it's just a kind of food. So, carbohydrate is like a macronutrient. It's one of the three vital nutrients that we use to live.

Speaker 1:

I mean just like, think about, like, how hard you're making your life unnecessarily. If you decided, like you've made the decision, that carbs are bad and therefore you need to the only way you can lose weight, and you've committed this like life, now what does that look like for you? I mean, you're sober because alcohol's got carbohydrates in it. Sober because alcohol's got carbohydrates in it? Uh, you basically just never get to enjoy any sort of like dessert or or delicious artisanal bread or anything like that fruit out of the picture get that fucking fruit out of here.

Speaker 1:

No berries, no, it's just like. It's just so unnecessary to lose weight. Because if I think we just have to take a step back and like understand what the what the intention and what the goal is, and if the person's was most people, because I think 40 of americans are like morbidly obese at this point, so most of us want to lose weight, so it's just easy to take it to just want to cut out an entire macronutrient, entire food group. But like I can't tell you how many phone calls I'm on with people who do that and every single one of them they're like yeah, I lost 20 pounds. And then my follow-up question is always well then what happened? Oh, I gained it all back yeah, because it's like what if?

Speaker 2:

fundamentally, it comes like what do you do when you choose to not engage that behavior anymore? Like if, if, if you have these hard, fast rules and look there are going to be exceptions, like maybe people feel much better not eating after 7 pm, sure, and so they just don't ever eat after 7 pm, and if that works for you, that's great. But if I think the the the hard lines in the sand, especially the more of them you put on your, your diet or your what you're eating, it is just unsustainable. We were just kind of joking around before we started about bend like glass yeah, bend like glass baby and like most things in nature that are very rigid tend to snap.

Speaker 1:

Yeah, and when we start to think of it in black, white, good, bad, right, wrong, binary terms back to that's your first sign like if you start, if, like, that would be like the first red flag.

Speaker 1:

Like if you're starting to speak to yourself around nutrition in binary terms good, bad, right, wrong, you're that, that's your, that's your sign you're off track, you're you're, you're not, you're not thinking this through. Anything in life is a continuum, not a binary. And when we look at nutrition, it's not like there is no bad food group, there is no unhealthy thing, it's just the portion. Because let's go and ask, let's go on the street and ask 10 random people bag of almonds or a candy bar, which? Which one's healthier? I guarantee you 10 out of 10. I'll be like oh, the almonds are healthier. Sure, if you took like one almond versus like an entire snickers bar, that would be a healthier choice. But a whole bag of almonds could have 500 calories. Yeah, arguably better. They're not processed.

Speaker 2:

There's no preservatives, it's just almonds, no food colorings. There's no food color. So understandably there are bad ingredients.

Speaker 1:

But what we have to understand is like weight loss is not the food coloring or the preservative. Weight loss is a amount of calories far beyond your body's ability to process. Because whatever marginal benefit avoiding things that may have preservatives or food colors or dyes in it, if that's your angle but then you're overeating by 30, 40, 50 every day well, that body fat is fucking toxic too, and the body fat is what causes cancer and fatty liver syndrome and and fucking metabolic disease. It's not the dye. Now, if you ate a bunch of those snickers bars and that was like all you ever did, yes, we have a problem here, but if the 500-calorie bag of almonds versus the 220-calorie Snickers bar, most people would go think the almonds are healthier. But if you did that every day you would probably put on way more fat versus having that same Snickers bar every day. All things being equal.

Speaker 2:

Absolutely, and I do, you know. I do want to just note that, like there are bad ingredients out there in the grand scheme of, like you know, there definitely are studies about food coloring and things that are in Skittles and affecting mood and brain function in children. So, you know, it's not to say, I think in this conversation, just to be explicitly clear, it's not to say that anything you eat isn't healthy or unhealthy. I do think that there are certain ingredients or certain things out there that are in our foods that are not good for us. But in terms of weight loss and the risks that come with body compositions being moving in the wrong direction, it is this calories in, calories out conversation.

Speaker 2:

And to Justin's point, I think that, like the negative ingredients that might be in something like a Snickers bar, if you're still taking care of your body composition and not being obese or fat, is probably going to be less of a risk than somebody who is eating olive oil and almonds but is putting on pounds and pounds and pounds over time and eventually becomes 50, 60 pounds overweight. So it's a kind of swing in those directions. And so it's interesting because, as you were saying, like the, the, the non black and white nine by binary component of things. I think that is why people lean into it. It's just so simple, it's just, there is no thing.

Speaker 1:

The choice is made for them yes, there's.

Speaker 2:

No, there's no real like. The personal responsibility is to just like live in this absolute, which is kind of easy. It's like a light switch it's either on or it's off, and it might be that you're hungry every night when you go to bed. If you don't eat, you know after seven or something. But it's like that's you know you're doing it or you know you aren't, and so you know it's working or you know it's not, so to speak. But to kind of give the freedom of choice almost makes things more complicated and really puts the personal responsibility, the burden of choice.

Speaker 2:

Yes, the burden of choice, it's like the personal responsibility is there and you actually have to pay attention. And I think that is not shiny. And I think it's also even more challenging sometimes because it's like, oh well, I can have that but that, but then, well, is it this and is it that, and am I making it? Can I? Can I have two cookies? If I can have a cookie, or well, okay, but then then I have means. I have to have like the willpower to only eat, like a snickers mini when I want to have a sweet treat, because that's what fits in my calories, versus being able to just like, do whatever I want, to eat the whole snickers and I don't want versus or versus, versus or versus.

Speaker 1:

It's not even an option, because I don't eat carbs exactly, exactly right.

Speaker 2:

It's like this, like this black and white, like boom.

Speaker 2:

I'm just not eating carbs whatsoever theoretically that sounds great and wonderful, but I don't know anybody who can actually do that and I think I just never really met anybody who's been able to like only ever do that right and that's the angle we're getting out here is sustainability can't really exist, like, think about years and years and years. You know, I heard somebody talking about the diet and they were kind of giving these like major food points that most people that have good body composition do. Like most most people do not drink their calories. Maybe a protein shake, maybe like a super smoothie to get their greens in, but realistically, most people just don't drink their calories. They eat their calories.

Speaker 2:

But he was this and, and one of the angles he was saying is like you know, all these points I'm making, he's like I want you to look at this like this is your diet, this is the way you eat, and it's kind of like what we've talked about, like this is forever in a way. The lifestyle is called a lifestyle. It's identity. Yes, so it's not. You're on a diet, because an aid diet implies a temporary participation with a procedure or process, versus this is your diet, this is the way you eat, just that is it forever. And I think to be forever or to be sustainable, there has to be the ability to maneuver.

Speaker 2:

Like, if you can only drive in a straight line, you're inevitably going to hit something.

Speaker 1:

Right, exactly, you're going to crash.

Speaker 2:

You're going to crash. Right, If you can only just lock the steering wheel in, you have to be able to swerve and maneuver and do that kind of thing Totally.

Speaker 1:

That's a good analogy. Yeah, it's so true. And it's like this is where flexible dieting is just superior in so many ways. And this is why I just like the idea of you have a calorie ceiling and a protein target, right, and if you could do nothing else? And then you know, obviously, get your veggies, eat your fruits and veggies. But if every day you finish with, you know you're within range of that calorie ceiling, easy math, let's say 2,000. Okay, you, my friend, you need to eat 2,000 calories a day and no more to be in a calorie deficit. So in that regard, it is kind of a little binary, right? If we know that your maintenance is 2,300, 2,400, and anything above that, you're putting fat on, you're filling the tank up faster than it can burn. We need to keep you under 2,000 to keep you in a calorie deficit. Cool. Now we know Now of the 2,000, I want you to have 120 grams of protein every day. Okay, great, that's like three smaller servings-ish of protein, or maybe like three regular-sized servings of protein.

Speaker 1:

Right yeah, solid, solid regular, so each meal needs to have 40 grams. Okay, seems reasonable. Now anything else, have at it.

Speaker 1:

Right, you have an affinity towards fats eat more fats if you like carbohydrates, go ahead, just don't blow past 2 000 calories. And, honestly, there's a learning curve. You got to understand what food groups are what and what's a carb and what's a fat. But like that's the, that's the fun part, like that's the empowering part of the of this process is to actually learn. Oh okay, whipped cream is actually more fat than it is sugar interesting, I didn't realize that. Or, oh, beans are actually more carbs and protein. Oh wow, now I understand. And it's like this process of discovery. But once you get over the learning curve, man, you're fucking bulletproof yeah, and I think you know there has to be structure.

Speaker 2:

Unfortunately, in a way, there has to be some form of structure. If there aren't some guide rails in a way, then nothing's going to change. And so, yeah, you know there's going to still be challenges, right. So having food freedom through doing calories and food logging can still have its challenges, right. If you're in a caloric deficit, if you're a smaller female, you know, for example, you might not have a lot of calories to play with. That still could be challenging.

Speaker 2:

It's not like this method comes without any type of discipline or trade-off, I just think that in the grand scheme of it, it's much more allowing of life's pleasures and different ways to participate with life than the ultra rigid. So it's like don't get me wrong, it's. It's simple, but it's not necessarily easy, you know. It's like the. You're gonna still have to challenge yourself. It's not like you know, we're touting like oh, once you count your calories, you can just do whatever the fuck you want and life's grand, and you can go and have a drink and eat your dessert too, and nothing's bad's gonna ever happen. It's like no, no, no, it's like you can have a drink and you can have some dessert, but you got to still make it work.

Speaker 1:

You got to dance the dance, yeah it allows you the freedom to do that, but it all has to stay within reason, like you can't just go balls to the wall and eat and drink to your blue in the face, Cause obviously the point is to stay under a calorie sling. So what that might look like for you then is, let's just say we have a 2000 calories, we know we have date night tonight, we know we're going to share a bottle of wine, we know we're going to want to get a dessert afterwards. Okay, great. So then I'm going to have a real small breakfast, I'm going to have a pretty lean lunch, just maybe like a starch, a veggie and a protein, and I'm going to save 12, 1300 calories for dinner, because guess what, folks, that might sound like a lot for one meal.

Speaker 1:

It goes by like that, especially a half bottle of wine 300 calories, half desserts, another probably 200 calories. So now you're at 600, and then your meal is going to be at least another 600. So right there, you're at 12. So it's like you have to take the extra step to just think through your day a little bit. We don't need perfection, but that's the secret is to just okay, I'm at 2 000 calories. Tanya was at 13 50 for six months. She pulled off 16 pounds of body fat.

Speaker 2:

Yeah, but it was hard for her 13, 50 is low and I you know and I honor that smaller individuals male, female, zebra doesn't matter to me, but you that smaller people with smaller caloric needs are going to have more.

Speaker 1:

Zebras are people too.

Speaker 2:

Yes, that's right, you know, even with their stripes, you know. So there are challenges that are going to come with it. And you know, and it's also like mitigating damages, like let's say, it is 2000 for the day and you count your calories and you accidentally go over 200. Well, it's like, yeah, yeah, that might have not been a complete, utter win on the book, but you only went over 200 calories always tell people that exactly like you.

Speaker 2:

You aimed you might have missed a little bit, but you only missed a little bit. Versus if you weren't doing the calorie counting and you weren't offsetting your calories from the beginning of the day, or you had that one extra glass or that one extra cocktail, or, you know, you got two desserts instead of one, at least. Then it only goes over. So much versus like if you're not paying attention at all. The ability to eat a thousand calories over is there, and so it's like look, not every day is going to be perfect, but it's almost like you're mitigating the damages to some degree.

Speaker 1:

I always say that, like, just take your best shot. Because even if you are 10, 20% over, the fact that you have parameters and the fact that you are trying is the reason you're only 10 or 20 percent over, right, because if there is no parameters, there's no guidelines, you would have been a hundred percent over, yeah, and that's the reason why you're. You have 20 30 pounds of body fat to lose is because there's too many days where you just went 100 over. So even if, yeah, you like you say, even if you a couple hundred calories over, no, no, no, one day is going to make or break your, your weight loss or your health, it's very easy to get back on track the next day and make up for it over the course of time. But I totally agree, it's just like just set those parameters and that's the beauty of this.

Speaker 1:

It's like the flexibility, it's like, oh, and then what happens is it's like I believe indulgence is only really great after we practice a little restraint, and if all we ever do is indulge, then that just becomes our new baseline, our new normal, and then we just have to keep upping the ante to get the same pleasure out of it.

Speaker 1:

So when you do go through five, six days of hitting your numbers. It's Thursday, it's Friday, you're really good, you crushed your macros, you didn't cheat at all, and it's like okay, friday, I'm still going to keep my macros. But instead of having 200 grams of carbohydrates, I'm only going to eat 100, I'm going to save 100 for two or three glasses of wine. Or it's only going to have a, I'm only going to eat 100, I'm going to save 100 for two or three glasses of wine. That that level of restraint makes the pleasure of the indulgence so much more enjoyable. Right, you're like I this is great, I'm, I get to like have a treat, but I, but there's no guilt, because I, I'm still factoring it into my plan for the day.

Speaker 2:

Yeah, you know no, it's true, and you know, I think, if, if I think the biggest thing is, if something's sustainable for you, go for it. If you want to be vegetarian and you can be vegetarian for the rest of your life, which I know a lot of people do, that's good.

Speaker 1:

I mean, if you know, if you just want, like you know, lose all your muscle and not have any friends, and that's your choice. We love vegetarians. No, I don't. Subject vegetarians?

Speaker 2:

No, seriously, I mean. So it's like I think it's. The main takeaway Is that Sustainability is key, especially if You're trying to lose weight or put on muscle or any of the things, and I think that there are many paths that a person can walk, but I think for the Average individual In the western country Hemispheres- Just cut out carbohydrates.

Speaker 1:

Don't eat past six, do an hour of fasted cardio in the morning and then 10 000 steps and you'll be good. Oh simple, all right, we'll wrap it up there. No, I did the opposite of that. Yeah, so, but yeah, but that's, you know, I think that's, I just think it's that the realistically it is.

Speaker 2:

One of the best methods is to just understand what you're, because this is, it's just physiology. This isn't like. That's the thing is like, the way I look at it is this is just physiology, right, you have a certain amount of energy to burn in a day. You understand if you eat more than that, you're going to store fat, and so figure out how to maneuver the physiological numbers of that truth.

Speaker 1:

It's just the human organism.

Speaker 2:

This isn't some like biohacking magic trick. It's just like the brass tacks.

Speaker 1:

It's like people need to just understand, like no one defies physics.

Speaker 2:

Yeah, laws of thermodynamics.

Speaker 1:

It's a law of thermodynamics. Right Like, the engine needs fuel to run.

Speaker 2:

Yeah, and you know, for every person that says like well, a calorie isn't really a calorie because it's something about heating a thing up, water up. It's true, maybe the calorie representation of what a calorie really is isn't exactly spot on, but the bottom line is that it's unit of measurement and even if that unit of measurement doesn't directly represent what the energy and food is like, scientific spec to spec, the bottom line it's a unit of measurement that's really well mapped out and it didn't matter if it was how much air is evaporated from this. I don't really care at this point. And like, bottom line is like, well, like, a calorie is not really a calorie because they were using how much air is evaporated from this, I don't really care at this point.

Speaker 2:

And like bottom line is like well, like a calorie is not really a calorie, because they were using how much heat it takes to raise, you know, a gallon of water by one degree or whatever it is. I should know that, but I don't. But it's some ridiculous thing. I get it, it's ridiculous, but it's still a unit of measurement.

Speaker 1:

It's a way they figured it out line is that I am here to show you guys that when you track your calories, you tend to lose body fat rapidly while maintaining your muscle tissue if you follow the rules. And so, call it what you want, to call it, hate on it. Whatever you're arguing against yourself, you can hate it all you want and you can stay stuck, or you can get with the program and, uh, you know at least give it a shot and just do the hour of card in the morning before you eat and cut out your carbs.

Speaker 1:

And don't eat pesticides, though, okay, but um yeah, literally it's. It's so simple.

Speaker 2:

It's just figure out that calorie ceiling for you, depending on your goal and then of that, how to read a nutrition label right, and that's the thing it's like.

Speaker 1:

That's almost another example, it's like oh, I then of that. How to read a nutrition label right and that's the thing.

Speaker 2:

It's like that's almost another example. It's like oh, I have to learn how to read a nutrition label. It's like it's not that hard, you can do it and you got to learn how to read stop signs.

Speaker 1:

You got to learn how to um, you know, read documents like it's adulting, fucking a like oh man adulting, sorry guys, we gotta, we gotta read things and understand how life works if we want to make the most of it. All right, well, on that note that was episode 26 of Coach's Corn. That's six straight weeks baby.

Speaker 2:

Six straight weeks High five.

Speaker 1:

Six straight months, six straight months, high five. Even better, that's 26 straight weeks. That's right, and we'll check you all next time. Episode 27 coming your way. Peace out Boop.