The Jordan Syatt Podcast

The Truth About Menopause and Weight Loss, The Blood Type Diet, How Your Genetics Impact Your Calorie Burn, Favorite Sources of Fiber, and More...

In this episode of The Jordan Syatt Mini-Podcast, I shoot the breeze and answer questions from listeners with my Inner Circle co-coach, Susan Niebergall (IG: @SusanNiebergallFitness) and we discuss:

- The Truth About Menopause and Weight Loss

- The Blood Type Diet

- How Your Genetics Impact How Many Calories You Burn

- Our Favorite Sources of Fiber

- And More...

I hope you enjoy this episode and, if you do, please leave a review on iTunes (huge thank you to everyone who has written one so far).

Finally, if you've been thinking about joining The Inner Circle but haven't yet... we have hundreds of home and bodyweight workouts for you and you can get them all HERE: ⁠https://www.sfinnercircle.com/⁠

Duration:: 54m
Broadcast on:: 18 Aug 2024
Audio Format:: aac

Susan Ebergol. Jordan Syat. We are live. Welcome to the podcast. Well, thank you. It's great to be back. Before we dive in, I have to ask everyone listening. Please, if you are enjoying the podcast and you have not left a review yet, please do that. iTunes, Spotify, a five star review would mean the world to me, especially if you could leave a written review. They help the podcast immensely. So to everyone who has done that already, thank you so much. It means the world to me. And if you could do that and you haven't done it yet, please do it. Now we are here with Susan Ebergol, my co-coach in the inner circle. How are you, Susan? Doing good. What's going on? Well, just bopped into town. Bopped into Dallas, Texas. Bopped into Dallas, Texas. Yeah, we've got a lot of work to do this week. Trying to set up a bunch of stuff for the inner circle. Getting a lot done before my daughter is born, God willing, everything goes well with that. But getting the August workouts done and getting, so we're doing the August, we have the three times a week and the four times a week full gym workouts. And then we're also doing the dumbbell only workouts. And so we're getting all that done. We're also doing all that for September as well, so that I'll have a little bit of leeway once things are once things get even crazier in this house. How is the house in terms of like the energy in my house? Energy is high. Energy is high between a toddler and a puppy. Yeah. A big puppy. He's huge. He's absolutely huge. The paws are gigantic. His paws are nuts. They're gigantic. And I know that they say, you know, dogs will grow into those paws. So they don't look so disproportionate because they look just proportionate right now. Yeah. Yeah. I mean, he's just flopping his legs around. But he'll grow into all of that. He looks like a bear. He does look like a bear. His paws look like a bear. Yeah. Yeah. Yeah. But he's the sweetest thing. Yeah. He just doesn't know his own size at all. Yeah. He'll bowl into my daughter and just he's nuts. But you see the craziness. You see the craziness we've got going on. It's nonstop all day. It is nonstop. And it's going to go up a notch too, very soon. It's going to go crazy. It is going to go crazy. So and we got my wife who's about eight months pregnant and she's nonstop. She's nonstop. She just keeps going. I can't. I've never seen anything like it. It was funny. We were talking this morning about the video. You saw the video of her outside in there's a bug and she just sprinted and people were like, that's the fastest moving pregnant lady I've ever seen. Oh, yeah. Oh, yeah. When there's a bug, she'll move, right? She hates bugs. And she does, you know, she's continued strength training and working out. It's a, it's been very, very cool to see because she's just, she's very soft in her demeanor and very sweet. But she's also like, she's a savage. Like she works out hard. She doesn't stop. Like she keeps going. It's very cool. Yeah. She, she is one person I get a lot of energy from. Yeah. You know, just watching her keep up with all of this and doing everything. It really, it's energizing to be around someone like that. She says she gets it from her, her grandma, who we call ma ma ma ma and our daughter calls Gigi for great grandma. But yeah, she, she's incredible. Yeah, she really is. She really is. So we're doing a Q and A. I got to enter the password on my phone and open up this Q and A. There we go. So we're doing a Q and A. The first question is actually from a comment that I got on my YouTube video this morning. Mm hmm. Okay. I got a comment. I'm not going to say the person's name, but she said, I wish you understood women in menopause. God, here we go. I'm sorry. I'm going to read it exactly as she wrote it. Uh huh. I wish you understood women in menopause exclamation point. I strength training three days a week, try in all caps, try to get at least 7500 steps a day, eat lots of protein and fiber dot dot dot dot minimal carbs. And I in all caps still cannot lose any weight exclamation point. Now that was a comment. And I was like, we have to talk about this. But the first thing I have to say is I don't pretend to understand what it is like to go through menopause. Obviously I am a dude. I've never gone through it. I will never go through it. I'm only 33 years old. So like it's I know nothing like my wife hasn't gone through it. My mom wasn't really open with me about it when she was going through it. Um, I have no clue what it feels like at all. Personally, I do think I have a somewhat decent understanding of the training, the nutrition and how to work with someone who is going through it. But considering you have gone through it and considering you do know what it feels like. And you also, not only all of that, you've lost a significant amount of fat, built a significant amount of strength and muscle, all having gone through menopause and beyond, I want your thoughts and opinions, not on me, but on what does this woman need to do? Yeah. Well, you know, when I read stuff like that or here, it's just, Oh, I just want to bang my head. Um, I think the first hand needs to be said here is to that you're the one that took me through all of that too. You know, I think I was in it before we even started working together. Correct. But, um, the change stuff is what you took me through the losing the fat, which I really was never really tracking per se. I was too focused on getting a chin up. I could care less. Yes. You know what I mean? If you remember, that was like, I mean, which was amazing. You like a lot. I got a lot of questions. I'm sure you're questions about that all the time. I got one just today. Someone being like, I can't get a chin up. I'm strong, but I can't do a chin up. What do I do? I mean, I remember, I'll never forget you going from assisted chin ups to then doing chin ups with 45 pound strap around your way over a long period of time. Yeah, over a long period of time. But that's all in the menopause time. Correct. You know, all of that is. So anyway, I just want to make sure that everybody knows that, yeah, you do have experience with this. Yes. And I am a firm believer that you don't have to be a woman and having gone through it to completely understand in big caps what's going on. Of course, you're never going to be like 100% under because you can't go through it. I mean, I think about it like a doctor, like a cancer doctor, like just because there's an oncologist doesn't there. It doesn't mean that they need to have cancer in order to be a cancer doctor. Yes. Now, I do think that a doctor, an oncologist who's had cancer has the capacity to have more empathy. Yes. Because they truly have been through it and they have they experienced it. So the capacity for empathy, I think does increase with your own experience. Yep. Yep. But the being able to help someone or knowledge around it, I think that's not dictated by whether or not you've experienced it. I 100% agree with that. And I just don't want people to sell you or anyone else short that would fall into this kind of category at all. That being said, I totally understand the all caps is frustration. I mean, and whoever this is, I totally get it because I was there too, thinking, doing everything right. Every single thing right, went to the doctor getting all the blood work, assuming I had something physiologically impairing me from from being able to lose weight. Yep. Low thyroid, metabolism, blah, blah, blah, hormones, blah, blah, blah, blah, blah, blah. And none of that was in play. Yeah. None of it. Now, with those things, I shouldn't say they were in play, they were in play, but they weren't preventing me from losing weight. Correct. Right. Hormone shifts and all that's always going to be in play. So good news is, most people are going to be like that. You know, there will be a small minority that will actually have an issue that the doctor will diagnose and then can help you get it treated and move on. But for most people, it's still within our grasp to lose weight during all this. The problem I think becomes is that there are people are just not as on top of things. They're not as meticulous. They might not even be as active. And they're assuming at the at the slightest little stall and weight loss or the stop, whatever, it doesn't work for me. This does not work for me. It's just men's pauses. It's just how I am. That resignation is the bigger problem. Yes. And that's probably, that comes very easily to people who have tried and tried and tried and just never could be successful for whatever reason. Someone like this, you know, you have to say, well, are you weighing your food? Are you even tracking your food? I mean, you said what kinds of foods you eat. Well, that sounded nice. But those have calories too. So how many calories are you consuming? Correct. And do you know about or do you know exactly? Because we can't do the about anymore. You know, I really feel like this time of life abouts just not good enough. You don't have that kind of wiggle room like we used to have, unfortunately. So weigh your food, track it, know exactly how much you're consuming every single day, and then stick with it longer than a week or two. Yep. You know, and track your progress. Because even with all the symptoms that happen with menopause, you can still lose weight. None of them are keeping you from losing weight. What they're doing is making it harder for you. You have night sweats at night. You're up all night. You feel like crap. You're starting the day off, you know, in the negative, you know, on the battery life of your tank here, you know. And our behaviors that surround those physiological issues are the issue. You know, we want to eat more comfort foods or just more food in general, or we don't want to be bothered with having to track and weighing the food because I'm so damn tired and sleep it all. You know, all of those things, that's the problem is the behaviors. And I don't think people see it that way. I think they see, oh, hormones, I'm gaining fat because of hormones. Well, no, hormones don't directly make you fat. You know, they hormones and menopause are going to change where you see your fat. They can change where you store it for sure. Yeah. And you're going to see it in your belly very quickly. Yep. That was me looking at my belly one day and saying, where the hell did this come from? Yep. You know, so that, but that doesn't mean I gained more. Correct. Yeah. It's just in a place where I could see it more. And that is directly related to hormones. But the actual ability to lose fat just comes from poor behaviors in coping with a lot of these symptoms. So better coping mechanisms and understanding what's happening, being aware of your behaviors when you're trying to stick to a weight loss goal or whatever your goal is. Yeah, it's take a day by day, think big picture, stop quitting when the going gets tough because you know, this person already knows the going has gotten tough, you know, you know, it's, it's interesting. There's a lot here. I'll start with the weighing the food. I know a lot of people they hear that and they immediately tune out. I'm not going to do that. I'm not going to do that. If that's you, I'm just not going to do that. I think you're approaching it from a number one, a very close minded perspective. Obviously it's inherently close minded. If you just immediately say, I'm not going to try that. You don't have to do it forever. And you don't have to do it for every food. And you don't have to bring it to a restaurant with you or to your friend's house. It's funny. I have a food scale here and sometimes I'll just like play a game. And I'll just be like, I wonder how much this weighs. Yeah. And I make it a game where it's like, okay, like I'm going to pour myself some brand buds, for example, which is like one of my favorite sources of fiber that I'll have in the morning. And I'll just like, let me just, I'm going to pour out what I think is the right serving size. Then I'm going to weigh it and see how far off I am. And it's so funny because when I actually decide I'm going to weigh it this morning, my portion size decreases. Like naturally, well, you know what, I've been a little bit too heavy handed with it. When I, when I don't weigh it, my portion size immediately gets bigger. And it might not look like much, but it could actually be like 1.5 X the serving very easily. Very, but you turn it into a game where you know what? Let me just see like, I'll let me weigh out how many, how many berries I'm having, not because berries are going to make me fat. But because I want to get better at recognizing what does three ounces actually look like? Yeah. What does this actually look like? And it changes based on the foods and the density of the food, three ounces of a hard boiled egg will be different than what three ounces of watermelon or three ounces of raspberries looks like, or three ounces of avocado. And I just keep it right in my kitchen roots right next to my coffee machine. And just randomly, I'll just let me weigh this, let me weigh that you don't have to weigh every single food, every single day, every single meal, you shouldn't be traveling with it. I would say if I was at the office, I might have one at the office, just like at my desk, if I want to just randomly weigh something. But it's so helpful to have the knowledge of that. I think it's in the same way that when, when you're, when you first start driving a car, you are looking at the speedometer a lot. You're like, Oh my God, how fast you're checking how fast you're going. And the more you drive, the less you have to look at this speedometer, the more you can just do it naturally and know, yeah, I'm good. I understand it. I even, it doesn't even have to be speedometer related. It could be when you go first go to an area that you've never been through been to before. And this is obviously like maybe before ways or before Google Maps or whatever, you'd be looking at all the signage. Where am I trying to figure it out? You'd be really, really looking. But as you get to know the area, you don't have to look as much anymore. You can just know generally where you are. Yeah. Same exact thing with food. You can generally know where you are once you've done it. And so I think, especially because this person, she said, I try to get 7,500 steps a day, which tells me she's definitely not getting 7,500 steps a day. Guaranteed. She's eating a lot of protein and fiber. Minimal carbs, which I think is an issue that she's deliberately trying to eat very few carbs. She didn't mention anything about how much she's eating. Not one word. And that's always a red flag to me. That's the biggest red flag. That when someone says, I'm eating about. Yes. About. Yeah. Okay. Well, there's a big range for about. Yes. But, but no, no specifics on this at all, which is typically what we hear from people who are struggling that they haven't done these extra steps that yeah, unfortunately, we're going to need to do. Yes. If you want to be successful. And, and the whole, I wish you understood women and menopause that really grinds my gears because just knowing you, you understand women and menopause probably about as well as anybody. And I know this person's frustrated, obviously this person's frustrated, but never assume that someone doesn't understand or can't, you know, empathize to a degree or any of that stuff. I think that's really a misguided statement and that that in combination with all the lack of specifics that this person mentioned, why they're struggling. Yes. Kind of adds up to a big, you know, if we really break down what she was doing, unfortunately, she was blaming her lack of progress on me. Yeah. Right. She was like, basically, I wish you understood this because if you understood this, then you could tell me what I need to do differently. Yeah. Because I'm doing what you were saying. She thinks she's doing what I'm saying. She thinks she is. And it's not working. Yeah. When in reality is she's not doing what I'm saying. Not at all. And then still blaming it on me. Either way. I, in turn, I think the weighing of the food is we've almost like we've gotten so far away from it. I almost want to bring it back. Like, I almost want to go hard. Like everyone, like, you start weighing and obviously if you have disorder eating, don't do that. But if you're struggling to lose weight and you aren't weighing your food and you're super against it, start weighing your food. Yeah. And another thing I would say is if you're, if you're okay with making a recipe and weighing and measuring out the ingredients of the recipe, but you have a degree of resistance to weighing and measuring when it comes to making food for yourself, that's, that's like a double standard. It's like a, you have real cognitive dissonance because in one hand, you're totally fine weighing and measuring when it's about a recipe, but you're not okay with weighing and measuring when it comes to yourself. That's a great point. It's like, yeah, it's the same action. Yes. The difference is what the goal is. Yes. So there's nothing wrong with the action. The difference is how you're viewing it. Yes. Gosh, that's a great point. Yeah, that will resonate a lot. Yeah. I mean, it makes total sense. The education that you get from just putting in a little bit of time, weighing and measuring your food and stuff is life changing. And I was, I was that person that didn't want to have anything to do with it. Yep. I thought it was cumbersome. I thought it was going to be this, that and the other. And it was really never any of those things at all. You know, and, and if you're new to it, start with one meal a day, weigh and measure everything for one meal a day. True. You know, get yourself off the hook for all three at the beginning. Yeah. Get used to it. And then you're going to be like, oh, this isn't so bad. Yeah. And then you're going to add another meal. You know, I mean, it, and as you do this, what you find is you start growing a repertoire of foods that you, or meals that you rotate through and that you don't have to reinvent the wheel every time. If you're using an app, like if you use our app, you can save it as a meal. Yep. You know, and then you just click on the mail and it tracks it. It's already done. You know, yeah. I'm, it's funny. Like I sent a text in our group throughout the other day for the app. I love, you know, sort of app. I mean, it's amazing. I've been tracking with it. And it's super fast. It's super easy to use. We have the same database as my fitness pal. And like when I, if I'm making breakfast or lunch or something, I'll, I'll weigh it out and I'll find it in the, in the app. And then, uh, it's, it's super fast. And I also like that my fitness pal, it gives you so much information. It's like, you're so demon take your, it has like your vitamins is everything. And I think it can be overwhelming. Whereas we deliberately, it's just your calories, your protein and your fiber. That's it. That's all you have to hit. It's not overwhelming. This is as long as you're hitting those, you're good. Yeah. So first, obviously I'm biased, but I really like it. I do too. And I think I am a great one to, to use as an example of how easy is it really? I mean, really, you know, some people say that's really easy and it's like, I don't think that that's easy. You're, you're not like the most tech set. I'm not the best techy person. And, you know, and I'm good with that. I'm better than a lot of people for sure. But I'm, I'm a good barometer. Literally seven seconds before we hit record, I was showing you how to turn on, do not disturb your body. I mean, it's like, who knew? Who knew? So yeah, I'm a great barometer. I'm like, what else is there? Oh, look at all this. What is focus? What is focus? Who knew? Yeah. So I'm a good kind of test, I think. Yeah. Because I think a lot of people in my age bracket, which is our largest group of people that we have, I mean, we're all kind of the same with the, we all grew up with not any of this. And so if I, I just say all this, because if I feel like something like that is easy, it's got to be. And it hasn't always been so easy to use. No, no, I mean, it's gone through many iterations and we've done a lot of work. And you've been, I think, really one of the main drivers for helping make it easier to use because you've been like, listen, number one, a lot of people are saying this, number two is like, this isn't as intuitive. And I think it's been one of the most amazing things about working with you is you're always like, listen, this isn't as easy. This isn't as clear as it should be. And so I think it's one of the reasons it's gotten so clear and easy to use is because you're constantly looking for ways that people are struggling with it and to make it easier to use. So I think so much of that credit goes to you. Well, thank you. I don't know about all that. But I feel like I kind of represent a population that, yeah, we're not the 30s, something. Just figured out immediately. Things that are really intuitive for you definitely may not be that way or whatever. But anyway, it's very easy to use user friendly and accurate and just it's kind of fun to use to. If you want to join the inner circle, the link is in the show notes of the podcast. Sue's next question. What are your favorite sources of fiber? Favorite sources of fiber? I get this every day. And it doesn't matter how many posts I make about it. It doesn't matter how many YouTube videos I make about it. It doesn't matter how many podcasts I do. I'm always curious about questions like this. Yeah. You could literally like, you could go on that. Yeah. Which I have done. I've done as well. I have done. Um, so, uh, favorite, uh, raspberries probably. Yeah, top one. Yeah. To me, it's where it seems like candy. I mean, it's just like it. Yeah. And they're super high in fiber. Yeah. It's like eight grams for a survey. I believe it's crazy. Yeah. So I'm really into the berry world. Um, probably, especially this time of year is great. Uh, I have liked, uh, I want to say I'm newer to the avocado game. Okay. Um, just overall, it's not like I've never had avocado before, but I'm now purposely getting avocados to have an interest because of the fiber or the fat or both fiber more than more than I would not even think of them. I know it's a fat source, but I don't even think of it in that way. Interesting. Okay. Um, and one reason, too, is because your wife gave me a great tip about keeping them where I'd longer put them in the fridge. Oh, yeah. Yeah. That's been like a godsend. Yeah. Because it's like, you hope you get a avocado in 10 minutes later. It's got, yeah. So you got to do something. Um, that's become one. I have liked things that have fiber in them like, um, the bagel I just ate, actually. Oh, yeah. Yeah. Yeah. Dave's line of bagels. Yeah. There's another line of bread that I've started getting at home, uh, from Dojoi. Um, and she, she, the woman that owns that company, she and I connected on the internet, she's like phenomenal, small little business. Her bread is phenomenal. I need to try that. Yeah. Toast. I'll show you after this. Um, toasts to perfection. She has like a sourdough, a grain, a vanilla wheat, um, but they all are looked like 10 grams of fiber personalized. Oh, wow. And no, seven to eight, sorry, seven to eight grams of fiber personalized and then 10 to 12 grams of protein personalized. Oh, that's amazing. It's amazing. I love it. Yeah. Um, those have gone up the food chain a lot for me because I like, I'm a bread kind of girl, you know, as well. So off the top of my head, those, those are my favorite. I do yogurt, brand buds and berries a lot in home. That's kind of a staple for me. Um, you know, everything but the yogurt really is high in fiber with that too. Yeah. Yeah. I mean, the brand buds and berries is my usual breakfast that I have most days of the week. Um, and that basically is almost all my fiber for the day. Yeah. Now I still have more fiber throughout the day, but it's like, it's amazing just to have it done and taken care of right in the morning. Yeah. Um, call it my fiber bomb and then I'll have some Greek yogurt with it as well, the Oiko's pro, which is 20 grams. The best. It's just, it's the easiest way you get your protein, your fiber and immediately. Um, I love avocado for both the fiber and the super high quality fat as well. Um, all, all berries, raspberries. My personal favorite berry is blackberry, which is also very high in fiber. Um, so love blackberries. I love blueberries, not as high in fiber, but still, they're a great source and just a great berry. Um, I love strawberries as well. I think, um, some of my favorite fiber sources are also great fat sources. So not only avocado, but also, um, like pumpkin seeds, pumpkin seeds are a really good option. Yeah. They're super, super high fiber and also a very, uh, decently high quality source of fat as well. Um, they're low to moderate in protein and they are relatively calorie dense, like any high fat source, but I really enjoy them. Yeah, I really enjoy them. And, um, uh, especially if you like a salty snack and I, I really like salty snacks. So those are really good. And any, any nuts or seeds, I really do like a lot, which are also a relatively good source of fiber. I also have the, whether it's chia seeds or I have those zen basil seeds. Um, I have those, uh, every day as well, almost every day. Um, so those are my favorites, but they're, they're so many good. Oh, you know what else? Uh, beans and lentils. I was just going to say it was just coming. We do a lot of beans at home, outside kind of thing. Yeah. We had some, I think it was last night, my wife was a white beans in there. Yeah, kidney beans, white beans, super high in fiber and just so many health benefits associated with them as well. It's one of the things that really pisses me off about the carnivore crowd and they're like, don't have any beans or lentils or nuts or legumes. I'm like, the amount, the overwhelming amount of research showing the health benefits, it's, it would be, it's as stupid as if they were like, the sky isn't blue. I'd be like, really? Look up. Yeah. It's, it's blue. Hello. No, no. Listen, I know you say it's blue, but in truth, it's actually not blue and it's not up. It's actually down. That's how stupid it is when they say things like don't have nuts or seeds or legumes. I'm like, oh my gosh. Yeah. It's so freakishly stupid. Yeah. And dangerous, but yeah. Very. Very. Anyway, next question, we can hear my daughter in the background. Okay. So here's a question. I posted on my story. I think it was last night. I was talking about non-exercise activity thermal genesis. I was talking about, it's neat. And I made a comment to the effect of, let me actually look at my story because I don't want to misquote what happened. Someone asked a question and they said, where are we? Okay. Oh, here we go. The question was, how much do genetics impede the ability to lose weight? And I wrote, it's not so much genetics preventing you from losing fat. And I changed, they said losing weight, I changed to fat to be a little bit more accurate. It's more so your genetics can influence your behavior, which can make fat loss more difficult. For example, hunger levels have a major genetic component. And if you're generally hungrier, it can obviously be way more difficult to stay in a calorie deficit and lose fat. Keep in mind, you'll still lose fat as long as you're in a calorie deficit. It just makes it more difficult to sustain a deficit if you're genetically hungrier. And then I wrote, non-exercise activity thermal genesis is also largely genetic, which plays a massive role in daily calorie burn. And this woman said, can you explain how neat is largely genetic? What do you mean by that? I actually had a conversation with her about it this morning and told her I would answer it on the podcast. Do you want to talk about this? You know, when I hear this, one thing that pops into my mind is from a genetic component with my family is my mom. And how she never shuts down. Yes, yes, exactly. You think about it. She was the energizer bunny, like your wife. Yes, like my wife, exactly. Up and doing everything all the time rarely would sit down if we had people over. The house she would rarely sit down. She would be the one still making sure you have a drink, add to that and all the things. I'm just like that. I am just like that. I have a hard time sitting. I'm having a hard time sitting here. That is so heavily genetic, you know. And what's interesting is I am trying to actually slow down. I'm trying, I am aware of it. I really wasn't aware of it until maybe fairly recently. And I really want to be able to do both, you know. And so I'm working on the other part. And it's hard. I'm fighting it. You know, I'm fighting this, what is probably a genetic thing. Correct. So I understand it's hard. It's hard to go against genetics. And I think sometimes people, I'm careful with what I say because I think sometimes people use genetics as an excuse. And for a lot of things, it's really not an excuse. Correct. I could be using lots of genetic physical issues as a reason why I can't do this and do this to that. Yep. Because my dad's side of the family, I mean, oh, please Lord, you know, I mean, I literally feel like I fight that every day. I could easily not do, but I've chosen to be aware. You could have stopped working out with your hip. You could have stopped working out with your shoulders. You could have, like there are many things that you've been genetically predisposed to that you could have used as an excuse, but you didn't. But, and people always think that I have great genetics on the muscle building side. And, you know, that I have to, because how else could I have done this? Correct. You know, and that pisses me off because, you know, first of all, no one knows how you see my family. No, you don't. And then you don't see the effort that I've gone through that is now almost a full time job for me. Correct. You know, so it's a genetics is a tough conversation, right? Because it's different. It matters. It absolutely matters. Yeah. And what I would say, I think you bring up a great example, like your mom will always move around my wife, you. I think a lot, a lot of people don't realize how much that little bit of extra movement that like these seemingly insignificant movements actually add up by the end of the day. And I think it's exemplified by many people don't consider walking exercise. Yeah. They don't think it makes a big difference. They think they need to be sweating and heart rate through the roof and huffing and puffing. When the reality is, it's, it's those little movements that last all throughout the day that add up to huge calorie burns. I mean, if you look at the research, people with a relatively high neat non exercise activity, thermogenesis, over 1000 calories burned a day, over 1000 extra calories burned just from the movements. Whereas someone who could, who has a lower in need could be like 200, 250 calories burned. So that's literally like over an 800 plus calorie difference in calorie burn throughout the day, which is if we're trying to lose weight, that's over a pound a week of fat loss just from the extra movement. Yeah. And so if you look at that long term, that makes a huge difference in whether or not someone is an easier or more difficult time losing weight, sustaining weight loss. And it's funny because when I think about this genetic component, I don't necessarily think about it from the perspective of like physically, I think it more, it's probably more of a psychological genetic component that caught like the reason that you have a hard time sitting is not because of physical, it's more mental, like you're thinking, you're thinking, you don't stop thinking, you're all the time like, go, what else do I have to do? I got to do this. I got to do that. My wife is the same way. What I have to do next, I have to do this. I have to do that. So she's going all the time. Whereas for me, it's whether it's because of my work and also because of just, I'm more of a relaxed nonchalant dude, like I could sit down and not move for a while. And so my need is relatively low. And I have to make a physical effort to get up, go on walks, get more movement in, because it's very easy for, and you look at the genetics in my family, like we could sit and just do nothing. And my family exemplifies that. I think it's actually more of a psychological thing that impacts your physical as opposed to being something physical. I don't have peer reviewed research to support that, but based on my experience and what I would consider in this field, I would imagine it's much more about the mindset of the person. And the example I use is we probably all know one kid from, at least one kid from when we were in school, elementary school, middle school, high school, like one like super spazzy kid who was moving around all the time, going crazy, like jumping up every time you went into the room, he smacked the top of the door, he was running around and he was probably skinny and he was probably fidgeting, he was bouncing his knee up and down underneath the desk. You might have just gotten up and randomly ran around the classroom for no reason. And it was probably labeled ADHD when the reality is like that extra movement that he got throughout the day while everyone else was sitting was caught was resulting in huge calorie burns by the end of the day. That's why they're always skinny. Always. And oftentimes those kids don't eat very much. I think oftentimes they don't eat very much, not necessarily because they aren't hungry, but because they don't like sitting down to eat, they'd just rather be a movement. And so then they'll go sit down, they'll have like a big bite boom, then they're off again. And so by default, they end up not eating very much. Whereas someone who's sitting down a lot, they're not moving as much is also easier for them to be thinking about food because they're sitting right in front of the food. Whereas like if you're in the kitchen, like you and I were talking about yesterday, get out of the kitchen. Whereas someone who's moving all the time probably isn't just sitting in their kitchen looking at the food, they're out, they're going. So that's what I mean by this having a huge genetic component is probably something more from a psychological perspective is causing you to move more or move less naturally. And for the person who is trying to lose weight and has a genetically like it's easier for you to just sit down and not move, you've got to make a concerted effort to get up and move, which is part of the reason why we hit on steps so much. And it's part of the reason why we talk about getting at least 7,500 steps a day, because if you're up to your own devices, it can be very easy for you to maybe only get 1,500 steps a day. But you got to get up and move and make it a habit. You know, just thinking about my mom again, so if I bring up a lot of memories here, back in her house downstairs are the guest room that was downstairs, also had in it a treadmill and a stair climber. And my mom would religiously get on that treadmill. Oh really? I mean religiously, on top of all the extra movement. So and so, you know, visualize this, she's 5 foot 3, you know, teeny tiny little person eating like a bird, probably because she can't even thought of that. She's probably not eating much because she's not comfortable sitting there eating, you know, I mean, yeah, it's all coming to light. I think when people, I think when most people think of genetics, they usually think of, well, physiologically, like what's going on physically, they don't think about how much the brain impacts your behavior, how much your brain is is a genetic gift or curse depending on where you're coming from. But like how, what, I mean, we all know like diseases are genetic predisposition, so heart disease, whatever, but also something like bipolar, which is in the brain. So it's like how your brain functions is probably passed down to you in some way, shape, or form. And I think that to separate the brain from the body as a mistake, your brain impacts how you move your body. Oh, absolutely. Yeah, for sure. So that's what I mean by it being genetic. Yeah. Okay, let's see. Next question. What are your thoughts on your body thriving off of a diet pertaining to your blood type? A blood type diet? You could see my face right now. Don't bother. I mean, ridiculous. That comes to mind. Incredibly dumb. No, don't even give it two cents. It's not even worth a thought. There's zero research. Zero research supporting the blood type diet. It is a very famous one, unfortunately, or fortunately, famous does not mean intelligent. There are many stupid, famous things. There's zero research supporting a blood type diet. I mean, yeah, that's ridiculous. Dear Lord, could we make it more complicated, please? What is your favorite dessert? Anything chocolate, chocolate cake, probably. Okay, chocolate cake. That's it. Good. Good chocolate cake. A really good chocolate cake. What makes a chocolate cake good? Cake's not dry. Okay, so moist chocolate cake. Yeah, I'm moist, yeah. So don't overcook it. Overbake it. And lots of frosting. Chocolate frosting? Yeah, I'm not. Oh, yeah. Okay, all chocolate. Yeah, it's where we're talked about them here. And like a darker chocolate fry. Not like dark chocolate, not the lighter cocoa you want. Okay. Yeah, dark, although that that's okay too. That in a good, a really good chocolate chip cookie. Yeah, I think I made some and brought some here one time. Oh, you did. Yeah, they were delicious. Yeah. Chocolate chip cookies. Yeah. I mean, a good one. What about like, what do you want like an Oreo crust on it or no? No, no, chocolate chip cookies. Okay. But I'm a sweet tooth girl. Yeah. I mean, I am a sweet tooth girl in general. How about you? My favorite dessert. Oh, man, I don't have it off the top of my head like you do. And you know, I'm more of a savory. Yes. So I mean, if I had the choice between a sweet dessert or like french fries or nachos, I would go for like, I would go for cheesy nachos or french fries 10 times out of 10. I do love a really good pie. Yeah. And so like last night, we had that blueberry pie, which was just like, as I was eating, I was like, Oh my gosh, this is a phenomenal pie. Yeah. So if I have to go for something sweet, it would probably be something pie related. But if I have the option, I'm getting french fries or nachos or something. I don't remember the last time I had nachos, but now, now I'm getting hungry. Yes. Right. Yeah. Yeah. French fries. Yeah. But it's interesting. I don't, you know, anything, anything chocolate for me. I'm just just a chocolate loving girl and any and all types and real quick, funny story. When Mike was really young, he went with me. I shop around Mike's your son. Mike's my son. He was in elementary school. And I was a counselor at a middle school. And I was with the music department on a day field trip to Hershey Park where they compete, all the groups playing compete. And Mike was able to come with me. So we get to Hershey Park. It's pouring rain. So we go to chocolate world. Or if any of you've been there, you know, it's a separate building right there on the grounds. And they have, you can go in the tour of how they do the Hershey's chocolate and they have, they have other things going on. They had a chocolate tasting event. And Mike and I are like, okay. We'll do that. So we go, Mike's youngest one. And there was mostly adults. I had no idea. And they set these different pieces of chocolate out in front of you. And the guy was like telling you about it and then gets tasted and talk about it, whatever, started with milk chocolate really light and you just kept getting darker and darker. And he's getting down to the end. And probably 90% dark at that point, you know, basically cardboard almost. And after each bite, each test he would say, so who here likes this one? Everyone's hands goes up and as you get darker, the hands don't go and Mike and I. And at the very end, who likes this one? Our hands both. Did you like the 90%? Oh, really interesting. I mean, I would prefer probably I'm 60, 70, but 90 was maybe a bit much, but yeah, I'll take it. Any chocolate you like? Yeah, that's good. And my son has gotten it from me too. Oh, does he? Yeah. Is he going to bring some back from Italy? I don't know. I know. Probably better. He'll bring some back for his mom. All right. Next question. I'm a beginner. Should I wait until I'm not sore to work out again? It takes about four to five days. What do you think? This is a great question because I think people assume that they can't be sore at all before they work out. And I think that's just a big mistake. Really, if you're new to this, you don't want to exercise back to back days. I really feel like you need a day in between best case scenario. And you could still be sore for your next workout. What I have found is when I'm like that, I do a little bit longer of a warm up. I get the blood flowing, all of a sudden you feel a little looser. And then maybe you even do the first set of something, but with lightweight, and then you get a little looser. And before you know it, you're kind of doing the same thing because you've taken more time to warm up. That could be walking. That could be doing warm up sets, whatever you want to do, just to get the blood flowing. That's where it has to start. You don't need to wait that long. You don't. And I think it's a mistake for people to wait that long. I don't think you need to. You can work out being a little sore. You may not be able to do all the things, but you're still going to get an effective workout. And chances are you're going to end up kind of loosening up as you go. Also, I completely agree with everything you said. What I'll say is, if you always wait to never be sore again, I think you're always going to get, you're going to have a much higher chance of being more sore. Whereas like when you train your body, it shouldn't be debilitatingly sore. But most of the time when I go into a workout, if I'm in like an intense training phase, I'm usually sore when I go into the workout. You can sore a lot with all the stuff. The mobility work. Especially because the mobility training, so much of it is like a controlled eccentric, slow controlled eccentric, which is when you get sore. And so when you're in a very intense training phase, like you're going to be sore a lot. And if you don't work out when you're sore, then you're going to work out like once a week at most. So I think understanding that soreness isn't an emergency. Obviously, you don't want to be working out if you're debilitatingly sore, but I completely agree with what you said where it's like, get in there, get some movement in, and usually within eight to 15 minutes of warming up, you're going to feel 90 percent. A hundred percent. Yeah. Better. Yeah. I mean, a hundred percent, I agree with that. Not a hundred percent. It's 90 percent. You'll be like, you'll still be a little bit of soreness. Yeah. But it's okay. And it's not like the soreness means that you haven't fully recovered yet. Yeah. Yeah. I think some people think, oh, if I'm sore, my muscles are still damaged and it's not good. No, you can absolutely still work out. You just need to warm up a little bit. Mainly, the soreness will often reduce the available range that you have. And so then you're like, oh my God, like it's hard to me to get in a squat or whatever it is. Cool. Do an extra warmup. Do some light warmupsets, regain your range, and then you'll be fine. You're going to go. Yeah. Yeah. And just know too that you won't be that sore all the time. Although, if you are, all the time, you need to maybe look at what you're doing. Correct. Because maybe you're just not, you're trying to do too much too soon. Yeah. And also, for what it's worth, you're going to be more sore. When you first start strength training, sometimes I forget what it was like when I first started training. I remember my first real lower body workout. That was a strength workout. I remember it vividly. I was like 14 or 15. And it was mainly with kettlebells, but it was like kettlebell deadlifts, goblet squats, single leg RDLs. And I went out to lunch with the coach who put me through it. His name was Kevin McCarthy and Stacy went out with him the next day. And I had trouble sitting on the chair. And Kevin looked at me and he was like, you sore from yesterday? And I was like, I was wrecked. And there was another time after my first real deadlift workout where I thought that I had like kidney failure. Oh my God. Because my lower back was so sore. Oh, wow. And it was good technique. I had a good technique. It was just like your back gets sore sometimes. Yeah. And people really demonize that. But it was like, it's not your, your, their muscles there. Yeah. You have huge muscles in your lower back. Yeah. And you're working them. So it makes sense. So when you first start strength training, you're going to be really, really sore, which is why you shouldn't go super heavy. That was probably a mistake I made when I first started. I went too heavy. You don't need to go super heavy. You could lift 40% of your heaviest and still get stronger. And you're still going to be sore even if you're lifting light, because you're, you're so new to it. But early on, you're going to get more sore and the more your body adapts and gets better, the less sore you'll get. But it's soreness is not an emergency. It's okay to keep working out, unless it's debilitatingly sore, in which case there are cases, which if you, if you've done like a hundred box jumps or super hard plyometric work and like you're really, really sore, then you could be at the stage of, of something like rapdomyolysis, which is potentially life threatening. But most people, if you're working out intelligently, you don't have to worry about that. Yeah. And I think lastly, just sometimes beginners think like, well, I keep hearing I have to lift heavy, I keep hearing I have to lift heavy. And we need to use a little common sense with this. You know, you don't walk into something that you're new at. Correct. And just start on, you know, somewhat, if you use the book example, someone experiences on chapter 18, and you're just starting, you don't jump to chapter 15 right away. Correct. You've got to work your way into it. There's no timeline or expectation that you do this out of the other. So you've got to have to kind of use a little common sense and be really practical with it. And I would say technique comes before. Oh my gosh, yes. So if you're going to go in and start trying to lift really heavy, but you haven't worked on your technique yet, you're putting the cart before the horse. Yeah, technique first. And then the weight will come. Yeah, absolutely. All right, let's see. I have other questions, but is there anything that you wanted to talk about, Susan? Anything that you have burning in your mind that you wanted to discuss on the pod? No, the first one got me burning. What have you been making content on recently? A lot of the very basic stuff that I think people need to be reminded of, consistency, benefits of training. I get asked a lot about my hip recovery, what I've been doing for that. So I'm starting to put some videos together of just a typical. Yeah, here's kind of what I've been doing on Instagram or YouTube. I might do a YouTube one we had talked about this yesterday about kind of kind of an update on that. So I think I will do I've done a part one and two before and after hip replacement surgery video on YouTube and they're both out there on my YouTube channel. So you people can see what I did before and talking about what it was like and and my appointments leading up to surgery and then it stops at surgery day. Yeah. And then the second one picks up at surgery day and moves forward. So yeah, I'm gonna and I've just been focusing on more of health and longevity and strength and importance of strength and muscle. Yep. As opposed to losing weight, I mean, losing weight is still a big thing. Yeah. But that's the concentration because that seems to be. Yeah, it's the most important. Yeah. Yeah. Losing weight can be a really important part of someone's journey towards better health, but it's not the only thing. Yeah. And if it's all you focus on, I think that's when people often develop poor relationships with food. And often, it's easier to quit because if weight loss is all you think about all the time, when you inevitably have a stall, you're more likely to quit. But if you're thinking about, well, am I getting stronger? How much weight am I lifting? How much is my mobility improving? How much is my cardio improving? And you're looking at your performance measures, it's easier to find the motivation to keep going when it's not just about phallos. Yeah. I think so many people want to change how they look. That's the bottom line. I think everyone, I don't know a single person who doesn't have something about their body that they would like to change, a single person. They want to change how they look, but so many, and women in particular, don't want to do the build process with whether that's in maintenance or even a small surplus, especially a small surplus. And I'd wait here to say, I think most people need to just stick with maintenance until you're really comfortable with the whole food thing and you truly understand the scale. Because if you don't really truly understand it and buy into it, I guess that's the other part of it, you can say, oh, yeah, I understand what happens. But then you freak out every time it moves. I know the scale fluctuates, but you're not buying into it at all. You know, once you can do that, then maybe a surplus would be an appropriate thing. But the whole build process, people want to do it, but they're afraid to do it. Yeah. Yeah, they're scared they're going to ruin all their progress. They're scared they're going to get fat. I think there was a woman in the group who was literally in a state of panic in our inner circle group because she just had a skin cancer removed. I think it was a skin cancer removed, a melanoma. Oh, yeah, yeah, yeah. And just was like freaking out for a while. Yeah, freaking out. There's only like four to six weeks of no nothing except for walking. Yeah, I was actually going to talk with that, so I'm glad you brought that up. Yeah. And it was just like, ah, you know, and all these members popped in and said, hey, look, you're not going to lose what you think you're going to lose. Yes. She was big. She asked for people to talk her off the ledge. Which is amazing. Yeah, that's good. And everyone did. Everyone did. So there's also that kind of, you know, if I don't keep doing this, I'm going to lose everything, but there's a belief that if I don't work out for a short period of time, I'm going to lose everything, you know. And I mean, I understand when you're injured, when you're sick, whatever, or this kind of scenario, you can't work out for an extended period of time, I would feel that way right away as well. Yeah, I wouldn't be like, talk me off the ledge, but I would have that emotional. It would come up. Yeah, I think it would come up. But now it's you learn how to just know, let's take a reality. Correct. Correct. Yeah. You don't lose that much. I will say, I'm really glad that she made that post rather than suffering in silence. Yeah. And she knew, Hey, like, I need to be talked off the ledge. I think that's part of the process of getting to the point where eventually she won't need it. But for right now, she said, Hey, I need help. So I'm glad that she made that. A hundred percent. Yeah. Yeah. People get really worried that taking any amount of time off, even like a day or a weekend, people get worried about that. Never mind a four to six week layoff. But yeah, I mean, it takes a long time to build. It takes a long time to lose. Yeah. And I think to be clear, if you take time off, you're not going to go back on day one and just pick right back up where you left off. But that doesn't mean you lost stuff. Correct. And I think that's the problem. People say, well, I used to be a lift 50 pounds. I can now only lift 35 or whatever. Well, yeah, because you haven't done it. Well, let's get your muscles time to kind of get back in the game and yes, you know, oil them up a little bit, you know, grease the groove a little and and you'll be back. There's a difference between like, it's not losing it. You just can't express it in that moment. Yeah. Yeah. And that I, for you could use an example, like a visual or an example or analogy of someone talking. Sometimes you don't know how to express what you're saying in this moment or what you were, you're feeling in this moment. You don't know how to express yourself. You need some time. Let me think about it. And let me come back with a way to express what I'm feeling in an articulate way that will actually make sense. It doesn't mean you don't know how to talk. It doesn't mean that you don't, you don't know what, what you're feeling. You just need time to come back to figure out how to express it. Yeah. Strength works in the exact same way. Because a lot of people don't realize is strength is also a skill. And if you've taken time off and you haven't practiced that skill, then how can you expect to go express that skill when you haven't practiced the skill recently? Yeah. You might still have all of the strength. You just can't express it in that moment. Yeah. I think that's a great way to phrase that. And for anybody that's facing an injury or illness and you're going to be out for a while, think about that. That makes so much sense. It's like, like with any skill, dribbling a basketball, whatever, it's like you didn't lose all of your, all of your scalar technique. You just, you're out of practice. Yeah. Like with anything. Just like with a musical instrument or anything. Yeah. You don't practice for a while. Well, you're not going to sound as great. Exactly. Right away. Exactly. Susan, where can everyone find you in all of your amazing content? Instagram, YouTube, you know, all the places. Susan, Newbergall Fitness. And my podcast is Strong and Lean at any age podcast. And my book is called Fitted Any Age Is Never Too Late. And you can find Susan in the inner circle. In the inner circle. Link in the description in the show notes. Thank you everyone for listening. Please leave a five star review. It means the world to me. Have a wonderful week. I'll talk to you soon.