In the Grand Scheme Of Fitness With Justin and Ethan
Welcome to "Coach's Corner with Justin and Ethan," where your health and fitness journey gets a simplified makeover! Join Justin and Ethan, two seasoned coaches with a combined 30 years of experience, as they navigate the labyrinth of health and fitness, unraveling myths from facts to guide you towards success.
In each episode, we dive headfirst into the vast world of well-being, shedding light on weight loss, dissecting diet fads, exploring diverse workout styles, and fine-tuning the often overlooked aspect of mindset. Our mission is to demystify the complexities surrounding health, making your journey not only effective but enjoyable.
Get ready for a lively and informative conversation that feels like a chat with your favorite fitness buddies. Justin and Ethan draw upon their extensive experience, sharing real-life stories from working with thousands of clients. No stone is left unturned as they break down what really works and what's just another fitness fad.
Whether you're a fitness enthusiast or a beginner taking the first steps toward a healthier lifestyle, "Coache's Corner" is your go-to source for practical insights, debunking myths, and embracing the joy of the journey. Tune in for a fun and engaging exploration of the truth behind health and fitness, and let Justin and Ethan be your trusted guides to a healthier, happier you!
In the Grand Scheme Of Fitness With Justin and Ethan
Weight Loss That Lasts: Breaking the Cycle of Diet Failures
We uncover the key to sustainable weight loss by examining what truly makes diets work and why 90% of dieters regain all the weight they lose. The fundamental truth is that no matter which diet you adopt, the only mechanism by which they work is creating a caloric deficit.
• All successful weight loss ultimately comes from caloric restriction, not special ingredients or timing strategies
• Most extreme diet approaches (like juice cleanses) lead to muscle loss alongside fat loss
• Before starting any diet, ask yourself if you could maintain it for 10 years
• Calculate your approximate maintenance calories by multiplying your body weight by 14-15
• A 500-calorie daily deficit equals approximately one pound of fat loss per week
• For smaller individuals, a 250-calorie deficit may be more sustainable
• Commit fully for 2-3 months to reach 80% of your goal before celebrating or relaxing restrictions
• Smart food swaps like reduced-fat dairy, protein ice cream, and diet sodas can create your deficit without sacrificing satisfaction
• Developing knowledge about calorie values in foods allows for more flexibility while maintaining results
why certain diets work and why certain diets don't work, and what you would need to do to really find a sustainable path for long-term weight loss. Welcome to episode 53 of In the Grand Scheme of Fitness. I'm your host, justin Schallert, along with my co-host, ethan Wolf, and today, folks, we're going to be talking about why certain diets work and why certain diets don't work, and what you would need to do to really find a sustainable keyword there, a sustainable path for long-term weight loss. Because, like we were saying in the preamble, here is like we're getting ready for the show is.
Speaker 1:Show is like listen, there's a million ways to lose 10 20 pounds. Like you could. You can lose pretty much anyone can go and lose 20 pounds by a plethora of ways. Statistically, 90 people gain all their weight back. Losing the weight really isn't the question. It's whether or not we're gonna keep it off is the real question, and so that's what we need to talk about today. Today's episode is just like laying the groundwork of like why these things don't work, and then practicing patience and just being more process oriented in a few areas so we can really basically guarantee you're not just gonna become a statistic and get on your way back right yeah, you're telling me about your friend who's, you know, on his own little journey right now.
Speaker 2:yeah, I, I was just talking and he just was wanting to lose weight. He's not particularly obese or anything, and he's a vegetarian. He's not vegan, he's a vegetarian. The worst, and his method is to just only eat one meal at the very end of the night and just to drink juices. So he's just juicing all day and then just have one big meal in the evening vegetarian meal at night?
Speaker 2:yep, pretty much. Yeah, you know, and he, he likes to get stoned and so there's sometimes there's like ice creams and things, and I think it's just vegan, bro, it's fine he's just trying to figure out his way and so his goal I mean, he has a calorie number in mind at least, which was 1500 calories, which I was like you just that to me is unsustainable. As an active musician, I just don't think you're going to survive on that.
Speaker 1:No, I mean like. So I'm imagining like what? Maybe three or four glasses of juice, like we're talking vegetable juice, like orange juice.
Speaker 2:I think he's like doing like some type of like bottle like a press juicery. So he's like doing like some type of like bottled like a press juicery, so like 100 calories a bottle, probably about 100 calories a bottle, yeah. And then he knows he needs to get his like protein up and so he was asking what he should do and I was like, well, in your case, if this is what you're going to choose to do, I was like, either way, you need to start taking a protein supplement. Yeah, pea protein isolate, like I don't really care, right, you can totally drink away, because he's not vegan you.
Speaker 2:You know he eats eggs and cheese.
Speaker 1:He's a lacto-ovo.
Speaker 2:A lacto-ovo, but I was like, really you should just have like two or three of those a day, no matter what, because I don't think you're probably ingesting enough protein. Whether you're doing this or otherwise, it's going to just help you so much.
Speaker 1:Almost guaranteed you're not going to. Yeah, let's just say Ins you like our last episode? You got to get 150 grams of protein a day in yeah, on on average for men, give or take. Yep, you're not going to get that in one dinner. No, that would be a that'd be an awful experience especially like a pasta dinner.
Speaker 2:Yeah, yeah, like, even if it's lentils, it's just needs to be dosing.
Speaker 1:Yeah, I agreed. Yeah, and I think the reason I wanted to have you mention that again is just because, like, that's typical, maybe not that exact method, but I think it's just these like very extreme versions of the general population lands on. Yeah, because it's almost like okay, there's like simplicity to it. Yeah, I don't have to like try very hard, I just don't eat until dinner and it's like listen, like, like we said, there's a bunch of ways to lose 10 or 20 pounds and that's one of them. For sure, will this guy lose 20 pounds in six to eight weeks doing that? Probably yeah, but here's, here's some things that maybe we haven't considered.
Speaker 2:A, he's not having enough protein, probably not weight training, right no, definitely yeah, so you're not weight training you aren't you're eating like elliptical, but he's, you know, yeah, so again, that's not going to keep any muscle on you.
Speaker 1:You know so, you. So there's no weight training. There's. Maybe you're consuming 20 to 30 percent of the protein you should be and you're in such a crazy deficit, like 1500 calories for like a, like a grown-ass man even if you're not doing results, it's low yeah.
Speaker 1:That's low. For most women that's still considered pretty low, yeah, you know. So it's like he could probably be closer to 2,000 and still lose weight. Point of all that is that he'll lose weight as an aggregate. The composition of the weight he'll lose is probably, unfortunately, gonna be a pretty even split between fat and muscle, maybe like 60 40 fat to muscle. Had he gotten his protein levels up and done some weight training and not have such extreme deficit, he could manipulate this weight loss, the composition of this weight loss, to favor retaining more muscle tissue and just peeling off fat might take a little longer but, yeah, and he's gonna, because he's gonna see the goal of his 20 pounds on the scale and then I don't know what the end game was.
Speaker 2:I asked him and he was like I'm not sure. At that point and I had the exact conversation with him, I was like well, you realize that as soon as you stop this very particular pattern that you're in, you know what? What's going to be the different course of action that's going to prevent you from getting back to where you are right now starting this, it's just this vicious loop that everyone.
Speaker 1:It's like the yo that is yo-yoing. It's like you drop the yo-yo, oh I need to make, I need to do something, take action. You know some crazy diet you hit this trough, or it's like I've lost 20 pounds, but this isn't sustainable. And then the yo-yo comes back up and then enough time passes where we forget about the thing that didn't work and we do some other amalgamation of it. You know, and that's that's why these diets don't work. And it's like well, if we cut out carbohydrate, if you go on a juice cleanse, if you go ultra low calorie, if you um carbs, cut out carbs, or like whatever, yeah, it's like or only eat for six hours a day, or like extreme intermittent fasting like you gotta.
Speaker 1:I think the litmus that everyone has to go through is, before you decide on a diet, right ask yourself can I see myself doing this for 10 years? And if the answer is no, like if you're like. I can't imagine a life where I'm not eating carbohydrates for 10 years.
Speaker 1:You know, so it's like do the means justify the end, Knowing that, statistically, 90% of people 9 out of 10 people who lose any sort of weight tend to gain it all back. So we know the statistic, we know that people are plagued with these you, with these shiny objects, sort of fad diets. So it's like you just got to ask yourself okay, is this realistic? And chances are you're going to say no, it's not. And that's why most people suck, Most people stuck, Most people are stuck, no fat loss. Most people stuck.
Speaker 2:Most people are stuck is what I should have said in this like vicious loop, this vicious cycle question because I, if, if you're the kind of person that tracking your calories is not something you can see doing, doing for 10 years, but a 10 hour or eight hour intermittent winning, intermittent, fasting window is, maybe that is the answer for you if that's a form to create caloric restriction.
Speaker 2:If it's just that's how your brain works and you're just like I, get the eight hour window, it works for my work schedule. It's just easier to not eat breakfast or whatever it is pending. You play your cards right in that window. Maybe that is the answer.
Speaker 2:But I think most of the time the rigidity of anything is going to create a shorter timeline, you know, and there's a certain rigidity to intermittent fasting. So I think inevitably you're eventually going to break. But again it could be that could be the right answer for somebody and I think that particular avenue or tool is a little bit more of a good tool than something like not eating carbohydrate. I think it just often eliminates a meal out of a day from somebody that might eat more, more meals than they would before and therefore just put them, puts them in a caloric restriction.
Speaker 1:It's a form of caloric restriction like that you know, in case you guys haven't picked up on it. I mean, like if you, the only way that any diet works is because, in some way, shape or form, it got you to restrict your calories, yeah, so don't fool yourself, it's not because of the type of mushroom they put in your special blend. It is because, in some fashion, you, for a long enough period of time, you ate less than what your body was able, than what your body burned, and so you filled that energy deficit through body fat burn. Right? That's pretty much the gist of it, right, you know? I think that's a good segue to. Well then, what would work and why? You know, how do we not become a statistic and how do we not become the you know 90 who do gain it all back? And we have to look at these like each facet of you know, weight loss in general, and then like, really just like, the composition of one's body and in particular, and making sure that we're not just like losing a ton of muscle mass and and cutting too deep on the calorie restriction or doing something too extreme Like gosh I can't tell you how many people are like slowly, just kind of find themselves in this place where they're waking up at six and running five miles and not eating carbohydrates and eating like ultra low 1200 calories, and then like they just burn out and they just say they just quit and they just can't stand it anymore.
Speaker 1:All of a sudden you're cranky all the time. Yeah, your life is miserable. This and then it becomes almost like a post-traumatic stress disorder where the only association that you have with weight loss right is these like traumatic point events and so you avoid it and avoid it. Avoid it. You just can't stand the way you look anymore and just go. So it's like I can't stand being like this. I can't stand the things it takes to get rid of it. Like, and that's just this like terrible place that so many people um find themselves in and so you know. And so I think, like the big thing is is not my, my big thing is is not my, my big thing is is accuracy is important and what accuracy does. And when I say accuracy, I mean specifically like okay, you got to know, like you got to have a starting point, how many calories do?
Speaker 2:you need Right. So I was going to say yeah, without some numbers to shoot off of.
Speaker 1:Yeah, like if you're just saying, oh, I'm just only going to eat 1500. It's like, well, what if I told you you could actually eat 2000, which is essentially a whole other meal, and still lose a pound of fat a week. Would you still be happy with that? Yeah, great. Well then, let's do that. Because if you it's like analogous to saving money. It's like I want to buy a car, so I'm going to put 50 of my paycheck away. It's like, okay, well, your expenses are 75 of your paycheck right.
Speaker 2:So what's gonna happen if you put 50?
Speaker 1:in. You're gonna run too big of a deficit. You're gonna your system's gonna break. You have to pull your credit card back out and getting dead again because you cut too deep right. Very similar with nutrition. You cut too deep, it the wheels start falling off and you gotta quit. You gotta go back. You're not gonna stay on it right?
Speaker 2:yeah, and I think it's truth of this At least having some understanding of what your needs are so that you can start to have an understanding of what an appropriate deficit is. Because it's the same thing like even if you're intermittent fasting, if you don't know what your actual caloric requirements are, you could still easily overeat your calories. Understanding of food choices, understanding about macros and fat calories, and just starting to get a little grasp on what a meal in front of you looks like calorically, and a lot of that has to come from measuring or some way.
Speaker 2:But at least at that point, even if you're doing intermittent fasting, you can probably have a good guesstimate that your two meals aren't going to be, you know, outrageously over in what you need, and then therefore it's the easiest or the path of least resistance which makes it sustainable for you. But even then, I still think you have to have some type of target.
Speaker 1:You got to know, you have to know Whether you choose to participate with it or not. You got to at least understand it.
Speaker 2:Well, and that's because even my buddy, who was like, oh, I want to eat 1,500 calories, it's like, well, okay, that's definitely low enough to make you lose weight. But like, do you know? So you have this understanding of the concept that caloric deficit is required. You chose a number, you chose a number. Yeah, so you're kind of like, you're kind of on the path a little bit, but why that number? What was the reasoning? Was it to just lose it as fast as possible without withering into nothing? Is that, then, sustainable? Like, what's your plan? Are you, are you going to use any numbers once you get off of it, or is it just for this one moment? So I think it's like it was interesting because I could see the wheels turning and I can see some conscious or informed choices, but just not informed enough as a whole.
Speaker 1:It's like the you know enough to be dangerous to yourself, yeah, to yourself. Yeah, you know enough to get yourself in trouble.
Speaker 2:I gotta be in a caloric deficit. I'll eat 500 calories a day that'll put me in a deficit. It will certainly.
Speaker 1:Well, it certainly will yeah yeah, you know, and so I think just some like really easy frameworks is like first, instead of get a starting point going, you know, uh, an easy starting point would be something around the long lines of like for men, maybe, if you, if you times your body weight by 12, somewhere between 12 and 14, that will give you a ballpark of your. I think they say like 14 or 15 is kind of like your maintenance, right, so your body like okay, I'm easy, because I'm almost exactly 200 pounds, so my body weight times 15 is 3000. Yeah, and lo and behold, most uh tdee calculators, which is basically a way to measure how approximate I should say, um, how much your body burns, based off of your age, height, weight and then activity level yeah, it's always right around there somewhere between 2800 and based on your activity, based on my age, height, weight, activity level, somewhere between 2800 and 3000. So if I got multiple sources kind of all pointing around the same, you know, window it's pretty close, you know.
Speaker 1:So that's like a starting point, okay, great. So now you know like what your maintenance and I think everyone kind of understands what maintenance calories means it just you know it maintains your body mass you know, and that's gonna be relative if you're 100 pounds, it's gonna be a lot different than if you're 300 pounds, but everyone has a maintenance, right?
Speaker 1:yep, so that's like your starting point. Your body weight times 14 or 15 ish. Um, you can err in the side of lower. If you're not, if you're like a little bit more deconditioned, you have a, if you don't have a lot of muscle on you, maybe you could go like your body weight times 14 or if you're sedentary, for more sedentary, yeah, but, um, but that's like a starting point, okay, and then from there it's really simple math and there's obviously more to it.
Speaker 1:But just to give people sort of like the basic, basic basics it's if you like, there are 3 500 calories in a pound of fat. Yeah, okay. So it stands to reason that if you are in a 500 calorie a day deficit, you're approximately burning around 3500 calories a week, give or take. No one's perfect and everybody's body's different. I get that, but we're not all as special a snowflake as we think we are right.
Speaker 2:Yeah, generally, that's what's going.
Speaker 1:That's kind of how it works. So if we're about burning the amount of calories every single week that are also in about one pound of fat, then we can. We can stand a reason that we're going to be losing about a pound of fat give or take per week at a 500 calorie deficit. Okay, so for me that's no problem, because if 3000 is my maintenance, that means 2500.
Speaker 2:I'm in a deficit easy, I can totally be comfortable yeah, you could go through your damn 2500.
Speaker 1:But if someone was at, if someone's maintenance was like 1600, that's going to bring them down to 11. That's kind of tough, that is hard. So we might need to intentionally slow the pace of your fat loss so that you're not in too extreme of a deficit. In that case maybe we might need to be like hey, let's just go into like a 250 calorie deficit per week, which would mean that you're going to burn about a half a pound of fat per excuse me, 250 calorie deficit per day, which would mean that you'd burn about a half a pound of fat per week. Not as fast. But the whole point of this show, this episode, is sustainability. Yeah, so who cares? You lose five pounds in eight weeks instead of four, but it's something you can do every single week and not miss, and then in the course of a year you're going to be right where you want to be.
Speaker 1:You actually lose the weight and you'll be, and you'll do it in a way that doesn't didn't feel like you had to disrupt your entire life. Yeah, yeah.
Speaker 2:Because if you took the fast route, that 1,100 calories if you're a smaller individual. It's rough, it's hard. Yeah, it's just so easy to consume that and a couple meals and just be hungry. So it really comes. And man, it's just so interesting because it's this whole the way diets looked at. It is just always this on-off switch. It's just always like, well, I've got the wedding coming up.
Speaker 2:What am I going to do? On off switch, it's just always like, well, what I got the wedding coming up, what am I gonna do? Right, I've got this, what am I gonna do? And I think that maybe there's a time and a place to change things up and do something more extreme. But I also think it's really about like everything else we talked about, like building a lifestyle of just paying attention to your food.
Speaker 2:Yep, and you might have to go into a deficit to get to a place, but then you can eat in maintenance and just not have to worry so I'm gonna say you got to get to a place where your yo-yo is allowed to be like three pounds I you know, like your weekly yo-yo or your, you know is like a three pound yo-yo so totally I totally agree with that.
Speaker 2:You know, maybe you go up a couple pounds, maybe you go down a couple pounds, but you're in a range as a whole that that doesn't bother you for whatever reason that you want to be in a certain place totally health or aesthetics or otherwise, you know yeah, I I always tell people that where it's like like, be as strict as you can for the first couple of months, let's just get there faster.
Speaker 1:I want you to think of fat loss as like jail. Yeah, how do we get out of jail sooner than our, than our sentence with good behavior? How do we extend our sentence in fat loss jail Bad behavior?
Speaker 1:naughty weekends, right. So it's like just get there quicker, Just get that first 20, 30 pounds off. Take two, three months, go dark, put your blinders on and just do it. You're not going to regret it, trust me, because then, once you get past that elimination phase, accuracy phase, commitment phase, then we can kind of go into this like reintegration phase.
Speaker 1:Okay, you've got the 20, 30 pounds off, you've gone through like this period of analysis where you really start to see and understand now, oh, this is how much calories are in that. And you've done it two months of your life. Big whoop, you know. But you just go there, get it done, and then you can kind of let off the reins a little bit and start to reincorporate some of your favorite things in. But what I say to your point is like, let's just say you're 200 pounds and you really want to lose 50 pounds, right, if you celebrate too soon, let's say you lose, you're really good for a couple of weeks and I'll be like voila, you pull off like seven pounds. You're like, oh my God, it's working. Yes, let's celebrate and you go out and have like a couple slices of pizza and some wine and some fries.
Speaker 2:Like I already lost seven pounds and a cupcake.
Speaker 1:And then you plop and you shoot up three, four, five pounds in water weight. That's like 80, 80 of your results. That took you two hard weeks of effort that you eliminated in one night out or one full weekend out. Yeah, versus we go a hard two, three months. Let's just get like 80 of the way to your goal, which for most people barring folks who have like extreme weight loss but if we're looking like 40, 50 pounds, you can get a good bit of the way there in a few months of hard work. Yeah, yeah, yeah.
Speaker 1:Because now let's say you, you know, now you're down to like 170, 160, and now it's like you have the occasional weekend out. You might pop up a few pounds, but it's only like five or ten percent of a weight increase from what you've already lost, versus it being 80 of the weight you lost because you celebrated too soon. Yeah, so like commit to getting there first. Now don't mince my words here. That doesn't mean extreme, it doesn't mean unsustainable. Still the 500 calorie deficit, yes, and still like sustainable exercise. But just be accurate, it's more time.
Speaker 2:I think, yeah, it's more, it's more being disciplined with the accuracy for longer period of time to get to that goal Totally, before you can kind of start to understand Because it's the truth of what you were saying before. It's like when you actually have that accuracy period you start to realize like, oh, if I eat this kind of cookie versus this kind of cookie, it's a huge caloric difference but they might satisfy my cravings for a cookie. The same way, like, oh, rice crackers have no fat and I can get a bag of rice crackers from Trader Joe's for a snack. Versus if I eat potato chips, there's so much fat in them, there's so many more calories and I can fundamentally have a handful of rice crackers. That psychologically satisfies me and it's a quarter of the calories. So I think what happens is you learn how to maneuver and you learn how to get through things.
Speaker 1:Totally.
Speaker 2:And then you can kind of take that knowledge with you, the art and the science of it.
Speaker 1:Yeah, 100% Healthy swaps is. You know, that's like what we're talking about here. Like tell you what. Like you just make a switch from like full fat yogurt and cheese to like low fat yogurt and cheese. Calories are cut in half, the protein tends to be a bit higher, believe it or not, and I'll be damned if you could tell me the difference. You know it's fine, it's totally fine.
Speaker 1:Yeah, and like making those like reduced fat or reduced calorie, reduced sugar swaps across all of the little things you do during the day, that right, there could be your three to five hundred calorie deficit and nothing in your life actually changed except you just went to like diet soda, reduced fat cheeses, reduced fat mayo, lower sugar ketchup. You know, carb savvy tortillas, carbs instead of it being 150 calories for a tortilla, it's only 70, it's like 80 calories. Make or break a person's journey? No, but times eight things throughout the day. Wow, now that's a whole, basically a whole calories worth of meal. Yeah, that you've been able to find ways to maintain your experience or with food by just being a little bit more nuanced and clever about your choice, that could be it right there, you know about sustainability.
Speaker 2:Yeah, you know right, don't change much, just change choices of what and it's wild, it's wild.
Speaker 1:I mean even like the halo top ice cream that's oh, dude, it's so good yeah, and it's like the whole pint's 300 calories. A typical pint of ice cream is a thousand twelve hundred twelve hundred, depending on what kind of quarter pint.
Speaker 2:So you know you get a good ice cream, yeah, like a nice full fat, like a hock and dogs, or you're going to jenny's or any of those places, definitely. 12 and people will eat a whole pint man oh, I have many times eaten a whole pint in my life I mean, it's like you just find yourself just going in. It's a little melted, it's just going down easier, totally.
Speaker 1:But you know you get like a halo top and it's got 16 grams of protein. The whole pint's only 300 calories. It's wild, yeah, and it's pretty darn good and it's like all things considered you know, like you could. Any person on the earth could budget a few hundred calories a day for their little dessert, and you get to hammer an entire pint down and get an extra 16 grams of protein.
Speaker 2:Yeah, you know, I even have a client who makes like a whole, like his own, like dessert, out of protein powder and all this kind of stuff and it's like 60 grams of protein and he just like loves it. He just can't get enough of it yeah you know, and he has to make it looks like you blend up some stuff put in the freezer, like the ninja ice cream that it's all trending online.
Speaker 1:Now I don't know what that is. Oh, it's like you know.
Speaker 2:People are like throwing, like you know, um a banana protein powder and some like chocolate chips and yeah, they're whipping up this like ice cream, ice cream with some yogurt in there, and yeah, I think that's what exactly I think it's like greek yogurt protein powder, some chocolate chips, maybe like a little itty bit of peanut butter powder, yeah, or you know, yep, all this kind of stuff, and yeah, he's like it's like. He's like this huge serving, 60 grams of protein wild. He's like I get to eat the whole thing. He's like it's more protein than like dinner sometimes.
Speaker 1:Totally yeah and so you know. That's I mean like we talk about the art of it all right. So with any sort of skill acquisition, you got to understand the fundamentals. Like you can't break the rules until you learn them right, and so it's like you just got to learn the fundamentals. The fundamentals are just how many colors does my body need? How much protein should I eat?
Speaker 1:And then just go there and be accurate, and it's okay if your food choice is a little more limited in the beginning. But then, like you start to expand your repertoire. You start to like build your network of like oh, this cookie versus that cookie. Oh, quest chips have protein in it. Reduced calorie ice cream actually doesn't taste too bad. Sugar, like Coke Zero tastes almost identical as regular stuff. And then, all of a sudden, your network just starts to expand your repertoire and you just build this like life around, making these better choices to give you all this indulgence and satisfaction, but still keeping your calorie ceiling where it needs to be. Going back to, like the money analogy, it's like, well, maybe, like you know, if you, if, like you're trying to save money and you can't, you keep finding yourself like buying, like name brand, designer stuff and all, but it's like you just go one layer deeper, you find like, oh, there's like the whole secondhand market that it's just as good but it's a third of the price.
Speaker 2:Yeah, yeah, I can get that.
Speaker 1:I can get all the everything I need, you know, and it's just like it takes just an extra layer of investigating, but like you could have everything you want and keep it in your, in your budget you know period and make it, yeah, make it long term, make it 10 year long term and that's sustainability.
Speaker 1:Like find me someone, tell me someone who is eating everything they want and is completely satisfied. Who's telling me it's not sustainable. Yeah, right, so it's just probably a lack of of of information that's keeping this, your, your attempts at dieting, unsustainable. You know, but going deeper shove.
Speaker 2:Yeah, yeah, I agree with that so I think that's pretty much it.
Speaker 1:Uh, episode 53 on in the grand scheme of fitness. Uh, hope you guys enjoyed that well I. You know these ones always get me pretty fired up. This is what we do, you know, like you got this is the conversations I have with real people all day long and, like you know um, you got to find that that angle of attack that makes this real for people, yeah, I guess you get that like crowbar edge under the lip 100.
Speaker 1:Yeah. So uh, we'll check you all next week for another episode 54 coming at you. Uh, peace out everybody, bye.