The Jordan Syatt Podcast

Overcoming Binge Eating Relapses, Coming off GLP-1's WITHOUT Regaining the Weight, Plateaus, Maintenance Calories, and More...

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In this episode of The Jordan Syatt Mini-Podcast, I shoot the breeze and answer questions from listeners with my podcast producer, Tony, and we discuss:

- How to overcome binge eating relapses?

- How to come off of GLP-1's without regaining the weight?

- When is someone considered "old?"

- How to grow an online coaching business with only 5 in-person clients

- Plateau's and Maintenance Calories

- How to get steps in when the weather sucks

- And more...

Check out my podcast with Mike Vacanti where we talk all about how to be a personal trainer HERE:

https://podcasts.apple.com/us/podcast/how-to-become-a-personal-trainer/id1490499334

Check out my walking pad HERE: https://amzn.to/4irr2wD

Do you have any questions you want us to discuss on the podcast? Give Tony a follow and shoot him a DM on Instagram HERE: https://www.instagram.com/tone_reverie/

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:: 1h 5m
Broadcast on:: 08 Dec 2024
Audio Format:: other

What's going on? Welcome back to the Jordan Sciatt mini podcast. Before we get into the episode, if you want to take a closer look at your health and if you want to get your blood work done and have a comprehensive blood work panel taken so you can get deep insight into what your health actually looks like, I highly recommend working with Merrick health. I've partnered with them and I've been blown away with their service. Now, here's what I'll say. If you have an amazing doctor who is willing to take your blood work and analyze it with you and sit down with you and go over it with you in depth, I would encourage you to do that, especially if your insurance is going to cover it. But with myself personally and with many, many, many clients and inner circle members and friends and colleagues, I've realized that for whatever reason, our system often isn't conducive to getting comprehensive blood panels taken and having sit down conversations with qualified professionals. And Merrick health has made that unbelievably easy for me. It's the first time in my life in which I've been able to easily get a comprehensive blood panel taken to have a qualified professional sit down with me and go over everything that I need to understand in order to improve what's going on on the inside. We all know that while your weight can be indicative of your health, it doesn't tell the whole story. We all know that there is much more to what's going on on the inside than what's going on the outside. And if you're really wanting to get a clear picture of what your health looks like and how to improve it to help you live longer, have more energy and just ideally optimize your health so you can live a better, longer, healthier life, you need to get your blood work taken. And for me, Merrick health has made that the easiest, most accessible option I've been able to find thus far. We'll put the link in the description if you want to try it out for yourself. Get 10% off your first order. Merrick health dot com backslash site for 10% off your first order. I highly recommend it. With that said, let's get into the episode. Antonio turning 37 tomorrow. That's true. That's true. Are you excited? Although by the time this podcast comes out, I will have been 37. Well, so on September 21st, you turned 37. And every September 21st thereafter, you turn the next year, you turn the next age. That's how calendars were, holy shit. Dude, I just made that up. Would you have plans for your birthday? What are you doing? Yeah. So we're going to have people over. Basically, I kind of vacillate between not wanting to do anything for my birthday and then trying to do something for my birthday because then when I don't do something, I'm kind of like, I should have done something, you know. So this is one of the years where I'm doing something. So we're having a bunch of people over tomorrow night, or I guess tonight. Yeah, tonight. How many people? That'll be fun. I'm not sure. It's probably going to be around 20. Shut up. You're having 20 people over your house? Probably. Yeah. Do you have like a clear on the RS where are you going to hang out? Are you in the house? Are you out of the house? Like is it just like open the door? If it's nice out, we'll be in the backyard too. But you know, it's you can you can crowd around in a couple rooms. And I like that. I like that. That's nice. As I have this basin area, which is like totally separate. So like, you know, people can split off and come down here. Is there going to be like a cake and everyone's going to sing for you? I don't know that everyone's going to sing, but we'll probably be cake. Okay. I'll prove you to all of the details. Okay. All right. It's like a mild surprise party. Like you just don't know all the details, but you know, it's just not I just I just don't have to worry about it. You know. Oh, nice. Yeah. It's like, all right. Tell me tell me he's coming over. Cool. What kind of cake do you like? Chocolat. Yeah. Just a straight up double chocolate cake. Okay. Decident chocolate, maybe with like some raspberry in there or something. Oh, little sexy raspberry. Okay. I like that. Sexy raspberry. I see how it is. Wait, what's your favorite cake? Raspberries are like raspberries and chocolate is a very sexy dessert. That's like, that's a very like romantic, sexy dessert. You know, this is just how I roll, man. I'm like, uh, I'm like ice cream cake. Ice cream cake. That's not sexy. That's like, Oh, you're eight. Oh, you are actually an eight year old. Yeah, that's. You can't be sexy with ice cream cake. You can be sexy with like double chocolate decadent with a raspberry topping. That's and maybe like a mint leaf. That's just real single mint leaf. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. I bet you could. I bet you could get down with that with your fucking matcha chai lattes. Listen, I like I like finer things. All right. My dad is always say when I was growing up, he was like, you got champagne taste with a Budweiser budget. That's genius. Bro, that is genius. I love that. Do you like ice cream cake or would you prefer the double chocolate raspberry mint leaf? I think I prefer the chocolate, just because I if I have too much ice cream, it like messes up my stomach a little bit. Mm. But I love ice cream. I love cake. So them together makes sense. Yeah. Here's the thing about ice cream cake is it doesn't keep like you got to like put that boy in the freezer immediately if you eat it all. Yeah. That's that's just high maintenance, man. It's high maintenance. What do you do with their regular cake? You just put it in the fridge. Yeah, you can sit out with like a glass cover or something. Oh, oh, it can sit out. Got it. You mean like just out in the open. You can just you can just walk by the kitchen and grab another bite and go about your day and get it out of the freezer. I don't know. Bro, I whatever makes you happy on your birthday makes me happy. I love that. I'm so happy for you. 37, one year closer to 40. Do you have any plans for the big 4-0? I don't even think about it to be quite honest. I actively try not to. 40 is that is definitely an interesting one. I feel like 40 is the one where you're officially like officially old. Like there's no kid who hears 40 and thinks anything but old whereas I feel like 30, a kid hears 30 and a kid is like, oh, yeah, like you get still what it's like to be a kid. You're 30. But when you're 40, there's not a single kid that looks at you and says you're young. Like 40 is just old for, yeah, years old. Yeah, I don't know what to tell all our 40 plus listeners here, but they would agree. They would. I mean, object, you agree. I mean, now 40 for an adult is young, right? Like as an adult, but going from the perspective of children, which I always feel like is just more fun. 40 is old, but as an adult, 40 is super young. I think 60 is young as an adult. Like 60 is really young, you know what I mean? As an adult, but 60 for a kid is ancient. 60 for a kid is like, what the fuck? Yeah. But as an adult, 60 is young. I think you start to get like actually old as an adult. 80, 85 is when you start to actually access old age from an adult perspective. But from like, I like to think of it from a kid perspective and 40 is just old. From the ice cream cake perspective. Yeah. Yep. Yeah. A hundred percent. Yeah. I mean, what 85 you're like, if you see an 85 world being like, yeah, I want ice cream cake for my birthday, you're gonna be like, that's a fucking awesome 85. Yeah. What's your word of the day? What's your word of the day? No, what's your word of the day? You got to go first. Gato. Cat? Yeah. Yeah. Oh, yeah. Let's go. There's a, yeah, it's a good, I like that. It's a good word. There's, dude, there's, there's a lot of cats in Israel. I don't know. I think in general, there might be a lot in the Middle East, but in Israel specifically, there are a lot of cats because I think it was during the British mandate. I might be wrong, but I'm almost positive during the British mandate. There were, there were a lot of mice and rats. And at some point, and in my mind is the British mandate, but I could very well be wrong on this one. They brought in cats to get rid of the mice. And now they have a cat problem. And so there's cats everywhere, all over, stray cats all over the place. It's like if you have, there are people who have cats as pets in Israel, but it's almost like there are so many cats all over the place that it's almost like, why, why do you have a cat? Like they love cats all outside. Like it's like cats everywhere. It's definitely not as common to have a cat as a pet because they're just all over the place. Interesting. It would sort of be like if someone had a squirrel as a pet in the United States, like why, why do you have a squirrel? I think cats are like from that area, or like at least like that north, northeast corner of Africa, like I think originally that's where like house cats came from. And then I know in like Istanbul is like known for being a city of like cats. Oh, is it? I didn't know that. Yeah. Yeah. Interest. Have you been? No, no, it's it's on the list. I would love to go to Istanbul. Yeah. So we were going to so I'm actually going to Jordan in November to visit some friends that are out there. And you're going to love it. Yeah. Yeah. I haven't done my research. Let me put it that way. But we wanted to tack on Istanbul because we're going to be flying through there anyways. And it's just it was just too much like to get out and get in and spend the time. So we're how long are you going to be in Jordan for? Like a week. Like so just a week in Jordan, then you come back. Yeah. Yeah. Bro, you should you you should go to Israel. It's literally on the border. Yeah. Yeah. I just I mean, like even in Jordan, so there's like Petra and Abu Dhabi and Amman and from where there's a ton like each of those are like kind of like a day or two. Yeah. So we were it's one of those things. It's every time I travel to it's like there's always so much to see. Mm hmm. Yeah. Yeah. That's like how much do you want to be just like bouncing around versus. Yeah. Yeah. I'm in the place. Right. You're going to lose your shit in Petra. It's it's oh, yeah. It's absolutely incredible. It's you're 100% right. You only need a day or two. I think a lot of people make a mistake. All right. We're going to go to Petra for a week. It's you don't need to spend a week there, but okay. It's one of them. It's one of if not the most remarkable places I've ever been. It looks like you've ever watched Star Wars and I'm not even a big Star Wars guy, but you watched Star Wars. Yeah. Yeah. I like cities are like built into the mountains. It's like there are the cities are literally built into the mountains and it's just it's unbelievable and the landscape is beautiful. It's just it's extraordinary. I will say the one thing that took me by surprise, like in the soul and after you go, we'll have to talk about it, but there are there's a lot of poverty there and you'll have kids who couldn't be more than four or five running up to you trying to sell you stuff like they're like they're working like and they're little toddlers and they're like, hey, like, like, like, and they're trying to they're just trying to sell you just like they're just so they can bring home money for their family. It's it's it's gut-wrenching because you're like these kids are legit working right now, but the experience as a whole is remarkable. The food is insane. The the hummus in Jordan is just outrageous and the best way possible. Yeah, it's you're gonna you're gonna love it. You're absolutely gonna love it. And if you decide you want to go to Israel, I'll tell my family will host you. They would be more than happy to host you. So and you wouldn't have to pay like I promise, but I understand it's difficult. Yeah, no, thank you. That's that's super generous. Yeah, maybe maybe not this week, but going forward, we could do like an Arabic word of the day, just get me ready. You know, I mean, I don't really know that I know like, I don't know, maybe 20 Arabic words. So awesome. What do we got for today, bro? Is was your word cat? Yeah, you told me that. Yeah, I mean, we both did a word. So it was. All right. Yeah. We've got a Q&A today. Oh, let's do it. Yeah, I've been getting a lot of really good questions. Oh, have you? Yeah. That makes me very, very happy. Huge thank you to everyone who's been sending Tony questions and on Instagram. That makes me super, super happy. I appreciate everybody doing that. So yeah, let's start here. This is from Resurrected Rogue. Hey, Tony, I'm a budding fitness instructor with only five physical clients. I'm leaning towards an online coaching business model, but I have zero clue on where to begin or to even know if I'm in the right place to start one. Can you please put forth this query to Jordan whenever it's possible would mean the world if I can get any kind of clarity pertaining to this? Thank you. I love that. Great question. And obviously the first thing I have to say is I have an entire podcast dedicated to this, not just an episode, like an entire podcast with almost 200 episodes dedicated to this. It's called the how to become a personal trainer podcast. I do it with my best friend, Mike Veconti. Tony will put the link to that entire show in the show notes. If you want to go, I would listen to every episode starting from episode one. The main question being how to start an online business. Is that right, Tony? Yeah, where to begin? He has zero clue where to start with an online coaching business model because he's got five physical. Yeah. So what I will say is like my first recommendation is always to start coaching people in person. I always think it's a huge red flag when you have an online coach who's never coached people in person before because and I've said this for years, coaching people in person will make you a better online coach, but coaching people online will not make you a better in person coach. And the skills that you gained from coaching people in person will massively transfer to your online coaching. And if you've never coached someone in person, then you are inherently missing a tremendous amount of skill and perspective that you need to be a good coach. You can't get this skill and perspective without from coaching online and having done both for many, many, many years. I promise you, coaching people in person is essential to be a good online coach. So I would say first, build your chops, just coaching people in person. It's amazing. I still coach people in person here and there. And I do it for free just because I enjoy it. So it keeps you on your toes and it allows you to learn. And I would say that's the most important thing you can do earlier in your career is build a great in person coaching business and become a really good in person coach. From there, the first thing I would recommend in terms of building your online businesses, start posting help or content online. I would pick one platform, whether it's Instagram or TikTok or YouTube, pick one and post every day, something super helpful. Now, if you don't know what to post, you could always just post what you're doing. Like, Hey, here's my workout. And here's why I'm doing it. Hey, here's this exercise. And one of my clients was making this mistake with their single leg Romanian deadlift. And here's how you would fix it. And here's why you should do a single leg deadlift. And here's how you would program it. And here's the sets and reps and post every day. Just start doing that. That's literally all I want you to do. Coach people in person and post helpful content online. That's it. If you start doing that within a couple of years, you'll be having people reach out asking for help with online coaching, I promise. Yeah. Yeah. Great answer. And I will definitely put that link in the show notes. This one is from Healthy Kitchen HN. Hi, Tony. First, I wanted to say how much I enjoy Jordan and your podcast. There's always something to learn that will help in life. I've been following Jordan since 2020 and love his down to earth. No nonsense approach. And I'm always quoting him to everyone around me. I'm writing because I've been struggling with eating disorders all my life, mostly binge eating. For the last five months, I'd been binge free. My 12 year relationship with my boyfriend ended. I relaunched my healthy food business alongside my official office job. And I started long time overdue therapy. Three weeks ago, my 87 year old mom who lives with me and who suffers from Alzheimer's had to get hip surgery after she fell and broke it. Things as you can imagine have been crazy around here. And I've lost it. I've binged five days since this happened. And I'm scared. I was doing so well and felt so good about myself. And now I feel like I'm losing control. I feel tired and depleted. Advice would be very helpful. Thank you. Man, first and foremost, I'm so sorry for everything that you've been going through that is a gargantuan amount of stress and discomfort and grief all at once. So I'm very sorry that you're going through all of that that's devastating. Thank you for the kind words and for your support and for following me and for for telling people about me. It means a lot to me. As for bingeing, you know, I'm actually rereading a great book right now. I'm going to recommend this to literally everyone, but especially to this individual. What's this? Do we know this person's name or not? Just their their handle? Yeah, it's just a handle. Okay, so I encourage everyone to read this book. I think this is an absolutely phenomenal book I'm reading right now. It's called The Willpower Instinct by Kelly McGonagall. It's an I, you know, I rarely come across a book that I'm just blown away by in regard to the scientific evidence and the ability to relay that evidence in a way that is understandable for the vast majority of people. And then also a very truly helpful way. The Willpower Instinct by this woman Kelly McGonagall is truly phenomenal and it will help with any addiction. But specifically with it will help with any addiction. She discusses it at length in regards to whether it's an addiction like you have an issue with spending money, whether it's sex addiction, whether it's binge eating issues. There are like all of this works within this book and she does a phenomenal job of relaying it with practical strategies. So I would highly recommend that book for anybody and everybody. I've been listening to it on audio while I work out. So it's just been or when I drive, it's been phenomenal in the same way that I would listen to a podcast. Either way, one method that I've learned from this book that goes along with something that I talk about. So one thing I talk about pretty frequently in regard to binge eating is the 20 minute rule. When you are about to have a binge, one thing I've spoken about for a long time is this 20 minute rule, which is you set the timer for 20 minutes. And if at the end of 20 minutes, you still want to binge, go for it. Now, if at the end of 20 minutes you don't want to binge, great, then you didn't binge. This does a number of things. The first thing it does is it puts time between the impulse and the action, which is where I think most people struggle with impulsive behaviors and even addictive behaviors, which is they feel the impulse and they immediately take action on it. I want to create as much space between that impulse and the action as possible. So that's number one is that we create space there. And just sometimes that space, that time, is enough to, you know what, let's be more logical about it. I don't want to do this. The other thing that this does is it removes the shame from it. Now, shame and specifically stress are enemies of self control. They are just absolutely devastating to self control. They will do the opposite, which is very clear in the research and very clear and practical data that you could just get with yourself or interactions with other people, where if like you try and shame someone into doing something, it almost always has the opposite effect, just doesn't work. And that includes with with yourself. So if you're just constantly shaming and guilting yourself, oh, I can't believe I binged. I shouldn't have binged. Why did I binge? I'm a bad person. I ruined all my progress. It's going to make it more likely that you're going to keep binging the more you do that. Now combine that with all the stress that this woman is already going through with everything going on with your mother and breaking up for your 12 year relationship and everything else you have going on. This is like literally the worst case scenario for relapsing going back. So I want to remove that shaming guilt as much as possible, which is why I say, if you want to binge, you're allowed to binge. And now ideally you won't, but if you do number one, it's not the end of the world, but that's why we're creating this time and space between that gap. So by simply not shaming yourself and saying, I can't do it. I can't do it. I can't do it. If I get to the end of this time, I still want to do it, then I can. You remove the guilt and shame and it reduces the chances that you're going to do it. And even if you do decide to binge, oftentimes the binge that you have after those 20 minutes is far less than the binge you would have had if you had done it 20 minutes earlier. You have that more time and space and without the guilt and shame. It's something that you can be a little bit more logical about and not have as big of a binge as you would have otherwise. This has worked unbelievably well for me and literally thousands of people. One thing I'm going to add to this is something I've actually learned from this willpower book. It's a breathing technique that even I've been using. I mean, it's super stressful in my house and it's just been helping me stay more calm and be more present in the moment and not fall into stressful behaviors or behaviors that I exhibit when I get stressed. So it's a breathing technique in which you just simply elongate your breaths. And so what I want you to do, what I do is I take like a between a two to four second breath in. So it's a slow breath in and it's a full breath. So like two to four seconds. Usually like the earlier breaths will be about two seconds and then the more relaxed you get and the better, the more of a breath you can take that you can elongate it more, get to about four or five seconds. And then the exhalation is I try and go for at least five seconds if I can make it 10 seconds amazing. But it's a slow breath in and an even slower breath out. And when I'm breathing out, I'm pursing my lips like I'm trying to breathe through a straw because if you just do it through your mouth with your mouth fully wide open, it comes out very, very quickly. But if you purse your lips like you're breathing through a straw, it comes out much more slowly. So you breathe in through your nose for about two to four, two to five seconds and then out through your mouth for five to 10 seconds. And I try and get 10 full breaths in there. So what I would recommend someone do is do 10 breaths with that and then do the 20 minute rule. I feel like it's it's not foolproof, but it's as close to foolproof as you can get as I've found with behaviors like this. And at the very least, it will really calm you down. It will really calm you down. Some people might call this a form of meditation, whatever you want to call it. I don't care. It works. And for whatever's worth, it's not again, it's not foolproof. It might now work every time. At the end of 20 minutes, you might still binge. But let's say you go from binging five out of five times to binging two or three out of five times. That's a massive improvement already. And then a couple weeks go by, then you go from binging three three out of five times to one out of five times. That's a massive improvement. That's what we're looking for. So that would be my main recommendation right now. Yeah, that's great. I didn't know you were doing those breathing techniques. That's really cool. I've been doing them in the car because I've been listening to it in the car. So I'll be in the car from running errands. Because usually, I shouldn't say usually, literally all the time, all the time I'm in a rush right now. If I'm leaving the house, I'm rushing so I can get back as quickly as possible so I can be helpful to my wife. Things are like, if I have to go run errands, I've got to go and get back as quickly as I can. So while I'm driving, I might notice myself starting to go too fast, going 45 and 35. Hey, breathe. Like number one for my safety, safety of everyone else on the road, but also it's like just like try and relax, right? So that's, it's been super helpful for me in that moment, where I can just bring myself back to the present moment, try and relax. If I need to call my wife, I can, hey, just let you know I'm on my way, blow it, whatever it is. Yeah, the breathing has been super helpful. It's been really nice. Yeah, that's awesome. One thing about the question is, you know, she said she had the binge eating in check for five years. She's going through, like you said, just like the worst possible, you know, life stressors for this. And then she's already started therapy. So I feel like like if you zoom out of like, yeah, the past five days, I've been binge eating to like what I'm doing about it and how I've been for the past five years, this is just, yeah, and it may not feel like that it may be very scary, but she's already found a way out of it before. She's already taking proactive steps by reaching out to you by starting to go to therapy, by kind of acknowledging confronting the problem, right? And so hopefully, hopefully there's some solace to take in knowing like, hey, I've been through this. This is clearly like a dip. And, you know, if I zoom out, you know, things, things can get better. I love that. I didn't really stick super smart way of looking at it. No, you did. Dude, that was perfect. I mean, if you look at the last five days, it's a big problem. If you look at the last five years, you don't even see it on the radar. It's like, I think you landed it perfectly. It was a super important way to look at it. All right, next question. My fingers are not as agile as I would like. Okay. You're almost 40. This is from Candy Kane. Hey, Tony, I've got a question for your podcast with Jordan. I'm a new personal trainer. I only have a few clients, one in person and three online. I'm loving it so much. My in person client recently got off GLP ones due to bad reactions. She had lost a significant amount of weight and has gained most of it back. We've been working on habit changes for the past six months. She fell in love with weightlifting. She's working on her nutrition slowly, seeing very slow weight change. My question is, is there anything specific I need to focus on to help outside of calorie deficit and weightlifting for someone coming off of GLP ones? Thanks for all you guys do. Love the pod and everything Jordan, you do for the fitness and health space. This is a really good question and I have a feeling we're going to see more and more and more of this as GLP ones become more and more popular and available for you to end people try and come off of them. Again, I have zero issues with GLP ones for people who need them. I have zero issues with it. I want to make that abundantly clear. I've made a lot of podcasts on it, a lot of YouTube videos on it, a lot of Instagram posts on it. For people who need them, I have zero issue with it whatsoever. This is just objectively, we're going to see this problem more and more and more when people come off of a GLP one and their hunger goes back to where it was, their food noise goes back to where it was. So, it's a really wonderful question. What I'm going to say is, there's as of right now, the biggest gap and concern that I have with GLP ones is exactly this. If someone decides, not one because they might not need to come off. If someone decides to come off a GLP one, then as of to date with the current research and the current medications that we have, I haven't seen anything that will reduce their food noise or that will lead to a forever reduction in food noise or hunger. One thing that I have seen being discussed is rather than just fully coming off of them altogether, is continue to take them but in much smaller doses and at longer intervals. So, instead of taking it on a weekly basis, maybe doing it every other week, and instead of taking the dose you're on now, maybe taking a half of that dose and going less and less less. One way you can look at this is often how hormone replacement therapy is done, and especially for men in testosterone replacement therapy, you might have someone who's on a certain dose of testosterone, and then their testosterone, they don't have an issue with it anymore or it might have even gotten a little bit too high, and then they reduce their dose, they reduce the frequency at which they administer. This is not unheard of, it's not weird, and I think that it actually might be a very realistic and helpful way of potentially coming off or just reducing how much you're doing. Now, what I will say is, as of right now, because there's still relatively early on, the main thing people are worried about is the long-term side effects. That's the main thing. That's why someone would want to come off, is like, "Well, I don't know what the long-term side effects are," which is a very real fear and concern. Some people have negative side effects from the very beginning, nausea, vomiting, some other health issues potentially. Others have zero health issues, have zero side effects. It really does depend on the person on which GLP1 or similar to GLP1, they are taking and how much they're taking. It really does depend on the individual. If you're not having negative side effects, this person might not ever want to come off, which is a very real, it's a legitimate way of approaching it. Maybe just you want to reduce your dosage or your frequency. For someone else, they might, "Hey, I need to get off immediately. I'm having real side effects. It doesn't feel good. I'm concerned about the long-term effects, blah, blah, blah." I think the best thing that you can do for this person is teach them what an appropriate day of eating actually looks like and really doing your best to stick with them throughout that. I would say I'm going to use the term "handholding," not in a patronizing way, but hold their hand through this. I'm using it as a comforting way, as a supportive way, to be their support system through this. What I would highly recommend, especially for people who are struggling with food, noise, and/or excessive hunger, is you need to find ways to get them to fill up for very few calories. It's absolutely essential and you need to figure out strategies to help them stay full for relatively few calories. It's critical because for someone, and the more that's coming out on this, the more that I'm convinced a lot of this is genetic, both genetic and also learned behavior. For example, someone who's a history of binge eating, it will almost guarantee that they have a harder time getting full than someone who's never had an issue with binge eating before. By the way, I have zero scientific peer-reviewed research to prove that, but having worked with thousands of people, I would bet an unbelievable amount of money that is largely genetic, and also if you have an issue like a history of disordered eating, it's going to be more difficult for you to get and stay full. Whether it's actual physical hunger or mental hunger, for me at this point is irrelevant. If you feel hungry, then you're hungry. You need to find ways to be able to stay full on very few calories, which is one of the reasons why, since 2014 or 2015, I've been making content about watermelon and strawberries, being able to eat literally a pound of watermelon for 140 calories, a pound of strawberries for 150 calories. This is actually one of the things I'm most proud of because now I see creators talking about it all the time. Did you know that you can eat a pound of watermelon, a pound of strawberries? I know for a fact, I was the first one to make content on this, and now this has almost become common knowledge within the science-based fitness industry, which I'm so proud of because I can't even begin to imagine how many people that's helped. But if you know that you or your client are going to struggle with hunger, just simply having a lot of strawberries or a lot of watermelon in your house is unbelievably beneficial because when they're ready to go on a tear, all right, you're going to have strawberries, all right, you're going to have water. And then after that, then we have your meal. But first you have this. I cannot begin to tell you how many people have told me that alone has helped them stay consistent with their diet for years on end. Not to mention strawberries and watermelon are ridiculously delicious and they taste amazing, but they fill you up. They have so many health benefits to them and they fill you up so you don't go off on a tear and eat way too much of something you shouldn't be having or just eating too much in general, even for healthy foods, for nutritious foods, avocados, nuts, seeds, whatever, like oatmeal, it's sometimes easy to eat more, especially if you're hungry or genetically or based on your history of what you've been eating or your history of food issues, potentially. So you need to find ways to get them to stay full or very few calories. Watermelon and strawberries are among my two favorites. There are other ones as well, bagged salads. And I say bagged specifically because they're so freaking convenient, but it doesn't have to be bagged salad. If you want to take the time to make your own salad, fantastic. I used to take these huge bowls and like fill them up with lettuce and tomatoes and peppers and onions and mushrooms and I put some Greek yogurt and chicken in it. It was a huge big salad. Right now, it's chaotic. And so I usually just do a bagged salad and they're awesome. I go to my fridge, take a bagged salad, pour it out and I'll put some extra stuff on it. I'll put some avocado in there. Bro, so convenient. It tastes delicious. I'll add extra protein to it, Greek yogurt or cottage cheese or grilled chicken, whatever we've got. And it fills me up for a few hundred calories. And it's just, it's super convenient. So filling people up for very few calories on a very, in a very convenient way. That is just, this isn't just for people coming off a GLP one. This is for anybody who's struggling, but especially for people who struggle with food noise and excessive hunger, this is the skill you need to teach them. Like this is the skill because essentially what the GLP one was doing was reducing their hunger. So they wouldn't need this, but now they're not on the GLP one. So they need other strategies. This is that strategy and it's not just these foods, but these are some of my personal favorites. Yeah, when you said like hand holding, what does that look like practically? Like what's what's a way that could look between a coach and a client? So what I, well, I'll first, it's a great question. I'll first say what it's absolutely not. It's not just saying, hit your calories and protein and fiber. Like, hey, I gave you your macros. Just do that. It's not doing that. And I know there are many coaches, probably none, or hopefully none who listened to this podcast, but you should not just say, Hey, I gave you your calories, protein, fire. I gave you your macros, whatever it is. And like, good luck. And also, it's not as simple as I gave you a grocery list. That's not, it's not a, I gave you the foods to eat. I think you need a much more hands on approach, which might mean, Hey, do me a favor, send me a picture of everything you ate today. Send me an eat. I want a picture of everything that you eat. And dude, I used to do this all the time with one on one clients. And I would literally, I'd be like, I want to see everything you eat. And I don't care if it's a fucking ice cube or a glass of water picture, send everything today, because I wanted to see everything they ate. And I got a much better idea of it. And then if they're like, yeah, I've been having the watermelon, but I'm still hungry. And then they send me a picture of the watermelon and it's like two cubes of watermelon. I'm like, no, no, no, no, no. You had like seven calories of watermelon. Let's fill that motherfucking bowl up with watermelon or let's get way more strawberries or let's have out instead of two strawberries, you have eight strawberries and some Greek yogurt on top of it. It's not just an information-based approach to coaching. It's a coaching-based approach to coaching, where you actually have to see what they're doing so you can provide your input and provide your input in a caring way in a way that shows like, hey, like, you don't just see their bowl that like something you don't like and say, add this, you'd be like, hey, remember how we said that strawberries, you can have a whole pound of them for 150 calories. It's like, did you weigh that out? Like, no, I didn't weigh it out. And then your mind like, well, I know you didn't weigh it out because you only have three strawberries there, but it's like, so how about next time? I just want you to have the whole package. You don't need to weigh it, but eat the entire package of strawberries. And I'd like you to add some Greek yogurt with that. Do you think you can do that? It's like, you're communicating with them. You're asking them questions, you're probing, you're getting the information and then you're using that information to coach them. A lot of coaches think coaching is just information. It's information, you could get any information for free at this point. I mean, bro, chat GPT is wild. Like, you could get anything you want immediately. You don't even need a Google search stuff anymore. You go to chat GPT and like, ask, dude, I have legitimate conversations with chat GPT. I'll give you an example. This was nuts. We were sitting, I use chat GPT all the time. It's actually amazing. And there are obviously glitches with it, but it's going to improve so fast as wild. I was sitting down with my wife and children the other day. And we were having Turkey, but it was like the honey turkey, like, you know, the deli turkey that has like honey on it. It's just bro, so good. And off-handed leave my wife goes, I wonder how they make this, like, have that hint of honey. And I was like, I wonder that too. So I go to chat GPT and I'm like, hey, like, how do they make like deli turkey with a hint of honey? And I within a second and a half had a detailed description of how they make deli honey with the deli turkey with this hint of honey, but it didn't fully answer my question. And I was like, well, that doesn't make sense because I thought that if they had the honey on it, then it would get caramelized. And it was like, oh, great question. The reason it doesn't get caramelized is because of the heat that they do it. It's a long duration as it and a low heat, or as if they went really high heat short duration, it would absolutely get caramelized. Really glad you asked that. It's like clarify. I was like, if I tried to Google it, I might have potentially found an article here or there after some digging, but I didn't have to read through all the articles, realized that it didn't fully answer the question. Chat GPT just gave me the answer immediately. And it was, I was able to ask it. And it actually was almost like a coach to me. Like, it was like, that's a great question. Let me answer that for you. Man, it's really wild what we have available to us. But information is always there. The only one who can really be a human coaching you is the human coaching you. And so you want to provide that opportunity to your client through really hand holding and walking in through it. And some clients need more and some clients need less. The goal is to take someone who needs a lot of hand holding through a process to the point where they no longer want or need your hand holding or they can do it themselves. That's always the goal. Some people will come to you wanting and needing very little hand holding and they will leave needing very little hand holding. And they were, they were more just there to see how you did things, maybe to support you and to get some guidance, but they didn't need very much. They were doing it on their own. Other people will need a lot of hand holding for a very long time, potentially forever. And that's okay. It's just like Gary Vaynerchuk being one of them to the point where he literally has a full-time personal trainer and nutrition coach on call, essentially 24/7, like because he needs that level of hand holding. And he has the financial means to make that happen. But some people will need more hand holding than others. And that's okay. And as a coach, that's your job. Some people go to the barber and they just need some trims around the edges. They don't need a whole big thing done. Other people go to the barber, the hair salon, and they need a two-hour fucking whole process to make their hair look the way they want. Some clients need more. Some clients need less. In every industry, that's how it works. Yeah. This one is anonymous. Hey, Tony. Hope you're doing well. I truly enjoy listening to you on the Jordan Side podcast. I'm reaching out as I have a question. I love to ask for the next Q&A. If you can keep me anonymous, that would be great. Thanks so much for all that you do. I was listening to another podcast in the fitness space, Jordan Lip. And he mentioned that if in a deficit and your body plateaus at lower calories, for example, 1500, that you'll always have to go to those low calories to lose weight and that we can't really reset our baseline in a maintenance phase in order to lose weight on higher calories. Would you be able to elaborate on that a bit more? This is the first time I'm hearing this and it threw me for a loop as I'm a coach. And I've been taught that we can set a new baseline at higher calories in order to lose weight while eating more than you had been. I want to ensure I'm sharing correct info with my clients and we'd love to hear any feedback you have on this. Thanks so much. So I'm definitely going to have to hear some of that back. But I'll first say I actually had Jordan Lipson on the podcast recently. We had an awesome conversation about mobility. Great friend, great colleague, wonderful husband, wonderful father. I respect him and I love him immensely. So really great guy. Could you just read back just so I fully am comprehending what was said? Yeah. He mentioned that if in a deficit and your body plateaus at lower calories, for example, 1500, that you'll always have to go to those low calories to lose weight and that we can't really reset our baseline in a maintenance phase. Okay, so there's a lot going on here. First, we'll say so obviously 1500 is a deficit in this case because you're in a deficit and you're losing weight at 1500. If you plateau at 1500, then you will always have to lower your calories even more. Is that what they're saying? And that you won't be able to increase your baseline. If you go to maintenance, is that correct? Yeah. Yes, that you'll always have to go to those low calories to lose weight and that we can't really reset our baseline in a maintenance phase in order to lose weight on higher calories. So I think what she's saying is like, let's say you plateau at 1500 and then you want to go into a maintenance phase, you couldn't maintain at 1700 because you plateaued at 1500 and that's your baseline is, I guess, what I'm getting. No, no, that's no, you know, because that's so there's a lot going on here. It's actually a really great question. First, what I'll say is we have to discuss what a plateau is. And this is where like this in and of itself is a major problem that people have people like, Oh my God, I haven't lost weight for a day or three days or five days or seven days. I'll go up to it. I've seen people plateau for six weeks at the same way. And there is such a thing as a plateau. It does exist. 99.9999999% of people never actually get to a real plateau. Now, and I should clarify that, not only did I not get to it, they don't get to real plateau that they actually need to adjust their calories for. That's what I think is the most important, like they might hit a plateau, but they don't actually need to adjust their calories. If they just stay where they are, eventually they will lose weight. Most people, they stop losing weight for a day or five days or a week or two weeks or three weeks, and they're like, I need to change it. No, you might not need to change it. So I remember I had a client for six weeks. This is the longest I've seen for six weeks. And I knew she was being honest. Like this client, I knew she was being honest. I knew she wasn't fudging the numbers. I knew she was being very consistent. She was also incredibly focused on her performance. And so I wanted to do everything possible to not decrease her calories, because if we start decreasing calories even more and more and more, then performance is probably going to start going down sooner rather than later. So I was like, let's just stay here. I just want to keep seeing what happens to your weight. Let's just stay here. Let's just stay here for six weeks. There was no change in her weight for six weeks. And after six weeks, she saw she got a huge whoosh. She was like a three pound whoosh, which comes down to an average of half a pound a week over those six weeks. And for looking at it from an average perspective, which is great progress. Right. And so but for six weeks, most people give up after a few days, never mind a week, two weeks, three weeks, but a few days they give up. And I think that this plateau is an issue. So this is I think the most important part of this discussion, which is how long is this plateau? Is it a week? And then not only that, do they give up after a week or two weeks? How consistent have you really been over this week or two weeks? Most people are not very consistent. Most people have been in a plateau for two weeks, but if you actually objectively look, okay, well, yeah, it's been two weeks, but you've had on both both of those weeks on Friday, Saturday, Sunday, you ate way more than your calories. You weren't in a deficit for like 45% of these two weeks. So it's like, yeah, you're in a plateau because you haven't lost weight, but you haven't been in a deficit for almost 50% of this time. And a lot of people listening are gonna be like, yeah, but I actually am in a deficit for that time. It's like, I would put money that you're fucking not. I would put money that you're not. There was a very small percentage of you who are, but the vast majority are not. Most plateaus, especially if you're using my calorie calculator, I'll put the link in the show notes. If you use my calorie calculator, if you're consistent with your calories, you will break the plateau within four weeks. People are just, they just have this idea. They need to rush and they need to rush. And you get to the goal and work quickly and you need to get to the weight more quickly. No, you don't. And if performance is important to you, strength is important to you, your conditioning is important to you, your sleep is important to you, your mood is important to you, then you won't keep reducing calories as quickly as possible to lose weight as quickly as possible. Just wait, just stay consistent at where you are. So that's number one. I really had to hammer that home. Now, moving on, let's say you hit a plateau and let's just say this is like a six week plateau and let's just say you've been 100% consistent. It's a perfect plateau. Perfect, perfect. You've had a perfect execution of everything. You've been doing great, but your weight is just not budging. In my experience, you will be able to maintain on slightly higher calories, you will, because what you have to remember is if you've been in a deficit for this long, which is inherently, you've been in it for a while because you're in a plateau for a significant amount of time. Generally speaking, your non-exercise activity thermogenesis, your movement throughout the day, that's not exercise, will go down as a result of it. And so you're burning fewer calories, just simply because you're in a significant deficit. That happens all the time. When you increase your calories, you will get more energy and you will burn more calories simply by living. So I disagree that you will not be able to maintain on slightly higher calories because it's not taking into account all of your metabolic processes. You're not increasing your calories and staying at the same metabolic rate. You're increasing your calories and increasing your metabolic rate and increasing your movement. So no, I do disagree with that. And I have a feeling that in the same way Jordan, I had him on my podcast and we had an amazing discussion and we actually came to agree on basically everything. I have a feeling he'd be like, "Yeah, I completely agree with that." There's also the concept of understanding that your maintenance caloric intake is not static. It's a range and it's really based on what you're doing over a period of time. So your maintenance caloric intake might increase if you increase your cardio, if you end up doing more cardio. So like however much you're eating, how much you're exercising will impact that. If you start doing less cardio, then your maintenance caloric intake will decrease. And these are just very obvious factors, but there are many factors that will dictate changes in your maintenance caloric intake. And I've never found that it to be completely static for a long period of time. It will change and it's sort of a guess and check game. You have to be aware of how active you're being, how stressed you are, what you're doing. That's why it's temperature. That could play a role, even though it does play a role, but a relatively minor role. Actually, from a physiological perspective, the temperature, it would play a role, but minor, whereas a behavioral perspective, it would play a massive role. It's like super cold out, dark out, and if you are you mainly getting your steps in outside and all of a sudden you went from 12,000 a day to 4,000 a day because of the temperature and the weather, like yeah, absolutely. But that's also why it's really nice to have a consistent step count. I actually think it's one of the major benefits of a consistent step count every day is it's much easier for you to track what your intake should be, because like you're moving about the same amount every day. So if you move between 8 to 12,000 steps every day, then you generally will know. We're eating the same meals on a consistent basis. If you eat the same meals on a consistent basis, you generally know how much you're eating. You don't really need to track that much. If you generally know how much you're moving every day, then your eating can stay the same. But if you're having these wild swings in movement, it's going to play a have a big role in how much you're able to eat. Yeah, totally, totally. Does that you got to answer the question? Yeah, definitely. I mean, I think the biggest thing that I'm taking away from this is that number 1500 as a static like platonic ideal is very much a guess and will be right on on some days and way off on other days. Yes, correct. That's kind of a really good thing to keep in mind when we're talking about what is maintenance, what is deficit. I just think we want to simplify it to understand the concepts, but then we don't think about that anymore. We think we have to get that 1500 calories, otherwise we're missing it somehow. Yeah, 100%. So this one's actually kind of a piggyback on what you were just talking about about steps and the winter and whatnot. This is from Christi Beauvie, probably B-O-V-E, Beauvie. Hi, Tony. I'm a big fan of the podcast. If you're willing to share it, I'd love to ask a question and hear yours and Jordan's responses. I live in Southeast Tennessee and walking is my main form of exercise right now. I have a work from home desk job. I truly despise the summer heat and dislike the winter darkness. What are some ideas or coping mechanisms you and Jordan use to cope with undesirable weather, particularly for exercise? Yeah. I mean, it's very tough and thank you for the kind of words and for the support. This is where I would say the, I actually think the best purchase I've made in the last, what is it, four or five years now is my walking pad. The walking pad, yeah. Do you have one now? Yeah. I've got one. Yeah. Since the cats have been here, I've been not taking it out as much, but that's just a blip. I mean, the walking pad, it's funny, I haven't been using mine as much because I initially got it when I was living in a high-rise apartment and it was in, we were in the middle of the city and it was difficult to get outside, blah, blah, blah. Now I just go outside. True. Lots of the family, yeah. Family walks two times a day. I get, I get 10,000 steps, no problem, just walking outside, but when I was in a high-rise apartment, I would get 10,000 steps or more easy on my walking pad. Like without having it be an issue at all, I would just, if I had one hour long phone call for work, boom, done. And I would often just do more. If like, if I was editing an Instagram video, boom on the walking pad, super slow and leisurely, a walking pad. If I'm talking to someone, boom, walking pad, texting, boom, walking pad. If I want to watch TV and I haven't had my steps yet, boom, walking pad. It's like so freaking easy. Now you could also just walk around your apartment or your house and I have done that a lot. It's not as fun. It's not as enjoyable like to be maneuvering around the dining room table and pushing the chairs in and going over the couch, like it's not as fun, but like equally as effective in terms of the health benefits. But if a weather is a major issue for you and you don't like being outside in the dark or the cold or the heat, I would say save up if you can to get a walking pad. The one that I got, it's like 200 bucks or something. I'll put the link in the description of this video. When I first bought it, it was 500 bucks. And I actually ran a contest and I bought like 10 of them for people all over the world. And it was like 500 bucks at the time. And now I think it's like 200 or 225. It's the single best investment I've made. It's just, it's incredible. So that would be my main recommendation is that. And if you don't want to do that or you don't want a walking pad, you want something else, a bike, a stationary bike is an amazing option as well. I really like my rogue or like is an interesting term. My rogue echo bike is an unbelievably effective bike. I like it because it's not just for your legs, but also for your arms. Like is just a difficult term because it's, you know, the devil's tricycle is what they call it. Yeah. It's the worst. It's absolutely devastating. I will do zone two on it. And I really do like it because it's, it's one of the, that and the elliptical are the two pieces of equipment that really allow you to do like upper and lower and you get the, not just the cardiovascular benefits, but like the muscular endurance benefits from working both upper and lower body, which I really do enjoy and think is, is unique to the air dine echo bikes and the ellipticals. Because you get both upper and lower, which I think is just a really unique and wonderful tool. But yeah, getting a bike would be another great option as well. Yeah. I would also say if you're working from home, you can change the time that you do things. I don't know how flexible her schedule is, but maybe getting out for an early walk before it gets really hot is the thing you do. Or if it gets dark in the evenings, maybe doing a walk on your lunch break before, before it gets dark and you're not as motivated, that that could be something in conjunction with, I 100% agree walking pad's the best thing I've gotten. That's just another thought. Yeah, super smart. That's what we have to do with the walks. We have to go early morning, especially in the summer and then in the evening as starting to cool down. Yeah. Do you have time for a little longer? Yeah, let's do it. Let's do it. Let's do a quick lightning round. I saw actually in the, you posted a bunch of reviews on your stories and I thought you were going to read those because I don't, I don't know why I don't look at them more, but huge. Thank you to everyone that. Yeah. Yeah. I mean, a huge thank you to everyone who's left review. I did share a bunch of them recently on my story. Just, I was reading through them and it means the world to me and I'm sure to Tony as well, even though he doesn't read them as much as I do. Going through them, it means the world and it really does help the podcast immensely. So huge thank you to everyone who's left to review. If you haven't yet, please do it on iTunes or Spotify. Take a few minutes. If you could, it really does help a lot and it means the world to us. And it gives us more juice and excitement to keep recording them. So thank you to everyone who has. Yeah, absolutely. And like the, the little bits of feedback like, oh, I really enjoyed this thing. And it's like, oh, I didn't realize people were into that. Like that, it really does get me pumped up. So thank you. One of the, one of the comments was, I think my favorite part is the lighting round question. So we got it. We had to do it for them. All right. JK DJ 4176 success. What trait do you believe that you have as a coach that makes you stand out among other coaches? I would say there's two. The first would be my ability to listen. But I don't think there are many other coaches who listen as well as I do. Like I would say active listening. And if people in the podcast will know exactly what I'm talking about when I speak to an inner circle member, the, like, I have no problem letting them talk the entire time. It's not about me telling them what to do. Often it's about letting them just talk and figure it out for themselves. So active listening, but then combined with being able to break something down so easy that a five year old be able to understand it. I think those two things are what have allowed me to do what I do very, very well. Yeah. Yeah. 100% cosign that. Coley Danger got the puppy, how do we potty train? Goes outside, comes inside in peace. I'm certainly no dog training expert. Fortunately, Curtis has not had an accident in three or four months now. We had him potty trained by like six weeks or so. He's also unbelievably food motivated, like outrageously food motivated. It's like talk about food noise. Like that guy's got food noise. Like I've never seen in my life, which apparently makes it much easier to train. And for whatever sort of he did this exact same thing, like he literally did this exact same thing when he was a brand new puppy. Like for the first three or four weeks, he would take him outside, wouldn't do anything, wouldn't do anything, wouldn't do anything, bring him back inside, boom, many piece. So a lot of it was just rapid. Like number one, understanding like that's normal, it will happen. You've got a puppy. But rewarding that behavior and understand like we taught him the word potty. So now when he hears the word potty, like he knows like he should start sniffing Go potty rewarding that with food with like high level treats or high priority treats that like as soon as he goes, we go over the top to give him treats, make sure he knows it's a good thing. Yeah. You know who's actually it was really helpful for me. There's this guy on YouTube, Pupford, P-U-P-F-O-R-D Pupford. And he has some free trainings and everything that I've just found remarkably helpful. So he's been wonderful for training videos and positivity based rewards and training. So yeah, I basically did what he said. And Curtis was trained relatively quickly, but also being food motivated helps train a dog. So I don't know what kind of dog you have, but from my brief study, the more food motivated, the easier it is to train because they'll just do anything for food. Yeah, you know, I've got these two kittens, they're litter mates. One is definitely more food motivated than the other. And so like I've got her like jumping on the cat tree to get the other ones just kind of looking at me like, well, if you put it down here, I'll eat it. It's just really interesting that they're like siblings and they're so different. And they have like very clear personalities. Yeah. Yeah. It's so funny how that works. Yeah, it's fun. All right. Antigua Production says, "How to get rid of the dad bod?" Oh man. All right. Well, for a lightning round, we could do an entire episode, but for a lightning round, lift heavy weights. It's like so strength train three to four times a week, eat a lot of protein, eat a lot of fiber, minimize the alcohol, get really good sleep, and get your steps in, which is that's the advice for many people, but do that for years. If it works, it works. Yeah, that works. That's it. Awesome. That's it. That's all we got today. Well, thank you everyone for listening. This was fantastic. I hope you enjoyed it as much as we enjoyed recording it. Again, thank you to everyone for the very kind and thoughtful reviews. And thank you for the questions. If you have questions, please send them to Tony. His Instagram is in the show notes. If you want to follow Tony and encourage him to post more on social media and get him to ask questions to ask you on the Q&As. We would love that. We would appreciate it. Please leave a five star review. Have a wonderful, wonderful week. We'll talk to you soon. [Music] [ Silence ]