Anoop Asok & Ann-Maria Tom - The Metabolic Mastery Method

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[00:00:10] Welcome to the Health Sessions podcast.

[00:00:12] Each episode we cut to the chase as we hang out with real people with real results.

[00:00:23] Hey this is Stu from 180 Nutrition and welcome to another episode of The Health Sessions.

[00:00:28] It's here that we connect with the world's best experts in health, wellness and human performance

[00:00:33] in an attempt to cut through the confusion around what it actually takes

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[00:01:04] This week I'm excited to welcome Anupasok and Ann Maria Tom to the podcast. Together they are known

[00:01:10] as the weight loss whispers who focus on metabolic mastery and hormonal health to

[00:01:15] provide their clients with real results. In this episode we discuss where so many

[00:01:20] of us go wrong when wanting to lose weight, the importance of calories versus quality of food

[00:01:26] and the strategy to actually keep the weight off for good. Over to Anup and Ann Maria.

[00:01:35] Hey guys this is Drew from 118 Nutrition and I am delighted to welcome

[00:01:39] Ann Maria and Anup also known as the weight loss whispers to the podcast. Guys how are you both

[00:01:45] today? Yeah we're doing fantastic, we are in the middle of winter here in Canada so it's cold

[00:01:55] but it's good. Yeah exactly right. Here today. Fantastic well I really appreciate you sharing some

[00:02:01] of your time. But first up for all of our listeners that may not be familiar with you or your work,

[00:02:06] I'd love it if you could just tell us a little bit about yourself please. Yeah for sure. So we,

[00:02:12] my name is Ann and this is Ann and we are husband and wife and we are fitness coaches and we

[00:02:18] basically teach people how to lose weight while eating whatever they want. What we do but the reason

[00:02:27] why we got here and all that dates back to for you know three four years before when COVID started

[00:02:35] you know everyone was sick, we are also registered nurses in the US so we were working in the

[00:02:40] emergency room at that point in time and we saw a lot of younger population coming through

[00:02:45] emergency doors with you know variety of health issues especially you know when we were in the

[00:02:50] middle of that of that COVID season so one of the reasons why we started our coaching back then

[00:02:56] but one of the other reasons is also you know just just our journey personal journey which

[00:03:03] we'll talk about here in a second but really teach people how to lose weight by eating. Well

[00:03:09] it's such it can be so confusing because there are a number of different strategies if you were to

[00:03:16] jump on the internet right now you'd see that some people say it's just all about the calories

[00:03:22] that's all it is whereas other people say no no it's more about the quality of the food that

[00:03:26] you eat whereas other people say it's about the timing and maybe a mixture of those two as

[00:03:31] well and maybe there's a personal aspect to it where we need to look at our own physiology

[00:03:37] in terms of our genetics and our digestive system etc things like that but I guess the

[00:03:44] question then in my eyes is that where do many of us go wrong what are the glaring mistakes that

[00:03:50] we make when we want to lose weight? That's a great question so I think the reason why most

[00:03:58] of us or most of us are not able to lose weight and where we fall apart is the part

[00:04:04] that we go all in when it comes to the diet part right we cut a lot of food then we go into this

[00:04:11] binge eating and then we do a ton of exercise though so there is not enough balance I would say

[00:04:17] in what we are trying to do and that's where most people fall short so as such as it is true that

[00:04:25] we need to be in a caloric deficit for us to lose weight you know you have to make sure also

[00:04:30] that your body is ready for it you know because I don't know how many of you listening this notice

[00:04:38] but yes caloric deficit is required for you to lose weight but most of the weight loss happens

[00:04:43] in our brain because the brain is what regulates the weight loss right our brain is literally

[00:04:48] our thermostat meaning it wants to keep us in homeostasis meaning our brain always prioritizes

[00:04:56] survival over weight loss and before like one of the biggest mistakes people are making these days

[00:05:02] is eating very few calories cutting too much food all at once so whenever our brain senses too much

[00:05:09] weight loss happening again it goes back to when I said it tries to bring us back to that homeostasis

[00:05:15] right the vital mechanism and how does it do it by really increasing our um upping our hunger

[00:05:23] cues right making those donuts in the break room feel more enticing and yummy than it normally is

[00:05:31] right yeah logically our metabolic rate also slows down so that we can conserve more energy

[00:05:38] right and send that right back to building on the fast stores so technically when you are

[00:05:44] trying to eat eat less food your brain wants to cheat more yeah right the heart is what is

[00:05:52] going to really give you in in those situations sometimes we don't even realize when that we are

[00:05:59] in such such a drastic caloric deficit we end up eating more no you know at the end of the day

[00:06:05] right like when you are you know below what reaching that set points metabolically speaking

[00:06:10] you end up eating more to maintain that same level of hunger you have before so this is

[00:06:16] why it's really impossible for you to maintain that weight that you lost with intense caloric

[00:06:22] restriction one of the reasons because reason why you know your dieting is a best diet out there

[00:06:28] for weight gain no for weight loss so yes to answer your question eating less food and yeah

[00:06:34] a lot of what you said makes sense because specifically I think that when we just consume

[00:06:40] maybe way less than we used to doing and our body says hold on a minute you're going into starvation

[00:06:46] mode down regulate the metabolism let's not move around as much you feel a little bit more tired

[00:06:51] because you don't want to expend those those that energy because you haven't got it coming in

[00:06:56] and then hence as days and weeks and months go by and you feel lethargic because you're not

[00:07:02] doing as much your metabolism slowed down then you go back to eating as you were before

[00:07:06] you've got a slow metabolism and your body says great right let's start storing calories because it's

[00:07:12] it looks like the the famine season is over so it's really interesting so as your your thoughts then

[00:07:18] are just take it slow take it slow and steady because oftentimes we've had people in our community

[00:07:26] say I don't know what i'm doing wrong because I only lost a pound in weight this week but then

[00:07:32] I think when you extrapolate that out and you said well hold on a minute that's 52 pounds a year

[00:07:37] but that's a win like that's that's not a failure is that so would you would you agree that perhaps

[00:07:43] slow and steady wins the race rather than just going all out and just starving absolutely because

[00:07:51] you know you might be able to lose some weight with starving for a little bit but get

[00:07:56] good to happen you're not going to sustain that kind of a starving mode for the rest of your life

[00:08:01] no one can right you are going to fall back to the habits that actually got you 100 pounds heavier

[00:08:07] or 53 pounds heavier whatever that is okay so why don't we work on those habits that actually is

[00:08:15] going to help you lose weight as a byproduct and that is going to take time all the fact

[00:08:21] that we have gained that did not happen overnight so what makes us believe that fact also is

[00:08:26] going to happen overnight so of course going slow and steady is a weight is a way to go if you're

[00:08:31] looking for sustainable weight loss meaning keeping it off for the long term so tell us then a little

[00:08:36] bit about these these habits because I know that and I'm sure that I'm sure you're diving into

[00:08:42] the quality of food as well because oftentimes highly processed ultra refined and ultra palatable

[00:08:53] foods hijack a lot of our hunger systems and just make us they're designed to make us want to eat

[00:08:58] more and more and more and more so what habits then do you utilize with your customers that allow them

[00:09:04] to kind of break free of any of the ingrained unhealthy habits that may have led them to where

[00:09:10] they want to be or where they are at the moment which is in need of perhaps some new habits

[00:09:16] sure um so I would like to break this down into three easy steps okay so that easy to implement

[00:09:26] because when you think about losing weight rather than going okay let me just eat salads

[00:09:32] and chicken and broccoli all day every day for the next 12 weeks yeah okay let's break that down

[00:09:38] in the short term achievable goals okay the first step of making anything easier especially this

[00:09:43] this makes sense with food is make your food or healthy food taste delicious okay right no one wants

[00:09:50] to eat just raw spinach or just broccoli stalks right all day every day right we are going to fall

[00:09:58] apart at some point so instead of eating just you know sliced broccoli stalks or something what we

[00:10:04] do is we roast in a little bit of butter or whatever that you like to do absinthe seasoning

[00:10:08] and flavor makes make it a little bit more flavorful and eat it out right instead of eating like sauteed

[00:10:15] green beans that are very soggy why don't you eat crispy green beans instead right or add some cheese or

[00:10:22] like some spinach or whatnot i'm sorry some garlic or whatnot on your spinach so that your spinach

[00:10:28] is not all bland make it a little bit more enticing so that it is giving you some kind of

[00:10:33] excitement for you to continue eating that right this one change we implemented by like

[00:10:39] sauteing our broccoli with butter and things like that even our total eats them yeah we don't even

[00:10:45] have to tell to eat it he just eats but it tastes good you know and most of us do not really eat

[00:10:51] the required amount of vegetables that they're supposed to eat every single day you know the

[00:10:55] dietary recommendations they're not meeting them so the report says only one percentage of like

[00:11:02] teens and people in their 20s are actually meeting their daily vegetable requirements which is like

[00:11:07] just think about it one person what is it right so that's why fast it like make food make your food

[00:11:13] healthy food whatever you're eating tastes good okay the second um um half a half for you is stop

[00:11:20] making these hyper palatable foods and a real okay because it's not helping you in any way

[00:11:27] even though like studies have shown the link of hyper palatable foods with the way your hunger

[00:11:32] hormones and everything else work studies have also illustrated that this phenomenon like when we

[00:11:38] make these food off limits yeah we are becoming more inclined to desire them even more okay so

[00:11:46] rather than just viewing the heat only foods as off limits or bad it can you know it will be

[00:11:51] helpful if we can shift our mindset to view all the foods as just neutral okay and then giving

[00:11:58] yourself permission to enjoy them when you visit it's your hungry okay so restricting your foods

[00:12:05] um like your favorite foods will lead to like more cravings down the road anyways meaning you're

[00:12:11] end up eating more anyways what would be like a sense of deprivation and what about strategies

[00:12:17] because i know that hyper palatable foods that have been specifically engineered to hit this bliss point

[00:12:24] which just it's and some of the taglines once you pop you can't stop and that's true like it's

[00:12:31] very very hard to try and open up a bag of salty flavorsome chips and crisps and dips and things

[00:12:38] like that and stop it maybe a handful which is the typically the recommended serving size on the

[00:12:44] on the bag that nobody ever adheres to like how can you how can you try and eat these foods in

[00:12:52] moderation that have been designed to ensure that you can't so what we have done uh without

[00:12:58] science is what what we call um the green pie method yeah so um basically the green aspect

[00:13:05] or that's like uh the green protein initiated eating so uh when you're starting which you

[00:13:11] want to rehab that kind of food hyper palatable food or something like that uh start with greens

[00:13:17] if possible so that's basically your greens are fiber um fiber rich so it's a long time to

[00:13:25] digest it just goes through your uh intestine or your digestive system really slow so start

[00:13:30] with that and then uh let's start with the protein source uh next uh say like if you want to have

[00:13:38] some chips you can maybe munch on a little bit of nuts first and then have that chips so that way

[00:13:44] you're starting with the fiber then a little bit of protein protein or fat source and then uh your

[00:13:49] hyper palatable food that way uh the the whole digestive process changes a lot that it takes up

[00:13:55] but time to digest and absorption and sugar spike goes down considerably yeah so eating same

[00:14:02] food or actually more food than uh before you don't get a fat deposition compared to

[00:14:07] eating that chips alone yeah that's what wise words so I have I've got three daughters and when

[00:14:13] they were younger they used to go to birthday parties and over here like birthday parties for

[00:14:19] children probably the same in in Canada it's just game on for all of the most ridiculous

[00:14:26] kiddie foods on the planet chips and sweets and crisps and lollies and everything under the sun

[00:14:31] and so my strategy was that I would make the fattiest omelette that I possibly could before they

[00:14:37] went out to that party and there'd be eggs and butter and coconut oil and cream in there and

[00:14:44] we just whip that up and I'd get some protein in there put some meat in there and I'd give them

[00:14:48] a this big beautiful satiating omelette before they went out and lo and behold they only ate

[00:14:54] a fraction of what they would have liked to because they were simply just not hungry so yeah

[00:14:58] I really like that strategy I think it worked really well yeah and it's also crazy because you

[00:15:04] know when your tummy is already full like you know already feeling satiated then the chances of you

[00:15:10] getting attracted to you know and eating a lot of chips and seeds and all that is going to be

[00:15:15] considerably less meaning the afternoon is going to be considerably less meaning you don't have

[00:15:20] to overdo the exercise later on yeah those calories um yeah no that is good um so just then back on

[00:15:28] the track you were talking about healthy habits and you'd outline a couple I wonder were there any more

[00:15:33] like healthy habit fixes that you uh that you could expand on yeah the last and the third one

[00:15:38] that you already mentioned is what was the I came oh yes if I met it that could be that's like

[00:15:45] one of the biggest hacks that we ask our clients to use you know this can't even work when you are

[00:15:51] attending parties and events and quick little hack is that we you know and we do this personally as

[00:15:57] well because we are Indians and we do attend extravagant Indian parties and events where it is

[00:16:02] yeah high fatty korea and things like that so what we do is we do um take a supplement like

[00:16:07] fiber supplement okay you don't supplement and not advocate for supplements here if you

[00:16:13] replace that with greens and everything that's great but most of the time when you're busy we're

[00:16:17] like on the go so we mix like a scoop or something of fiber supplement we drink it and then we attend

[00:16:23] the event meaning you know that fiber is going to stay as a buffer right so if you go on top of

[00:16:29] that it's going to be delayed meaning you're not going to feel as bloated as you would if you

[00:16:34] were not taking that uh fiber or whatever that is that you know literally preparing your body

[00:16:39] for the impact later on that happen later on this is one of the biggest hacks we ask most of our

[00:16:45] clients to use because events and everything is it's going to happen no matter what and that should

[00:16:51] not stop at your source right and like what fiber uh you tend not to eat like a really heavy or

[00:16:56] fatty food uh so you tend to eat lesser amount of unhealthy food when you're in the parties

[00:17:01] or something like that yes and that will help as well yeah no that's good like fiber definitely

[00:17:07] is king when it comes to uh filling up the stomach and uh and i think changing the way you feel about

[00:17:14] food in terms of a hunger perspective so how important then to you um our calories when compared

[00:17:23] to the quality of the food that we eat and i say this because um i could compare maybe a can of

[00:17:31] diet soda zero calories and say half an avocado maybe i don't know 250 calories something along

[00:17:38] those lines one of those things will contain artificial sweeteners and acids and colors and

[00:17:44] dyes and things like that and while it won't give you any calorie load i'm sure that it's not

[00:17:51] doing your microbiome any good and it's probably not great for your teeth um and even from a

[00:17:58] society perspective it's probably not great whereas the the avocado monosaturated fats

[00:18:05] fiber in their potassium and it and it's very filling as well when added to something like a

[00:18:10] salad it like are you are you on that which which side of the spectrum are you on that that calorie

[00:18:18] versus quality um thought train so i mean obviously calories matter for a week loss

[00:18:25] so basically what we say is that if you're eating more than your total daily energy expenditure

[00:18:34] that's the amount of calories um you both your body needs for today activities and for your organ

[00:18:42] function and everything so if you're eating more than that you technically should be gaining

[00:18:47] weight and if you're eating less than that that means you should be losing weight but obviously

[00:18:52] more to that than just that calorie number and that's what that's the quality of the calories where

[00:18:59] that cal quality the calories is coming from yeah um so um when we say quality of calories

[00:19:06] usually used two terms high high quality foods and low lower quality foods when we say high

[00:19:12] quality foods what that means is it's uh really low processed foods whole grain foods

[00:19:18] and whole foods in general um and low quality food means highly processed highly refined

[00:19:25] and like added sugar added fat and trans fat and everything um so um we prefer to in general

[00:19:36] higher quality foods are really good for when we come to the weight loss um because

[00:19:42] just think about the weight uh when it's less processed your body basically needs more

[00:19:49] uses more calories to break down that food and digest so you are actually spending more calories

[00:19:56] to digest that food compared to uh digesting that same uh low the low quality food so um

[00:20:03] the calorie bone is more to digest that high calorie food and uh compared to low calorie food

[00:20:10] and also um like on a first thing we use kind of 10 percent of our energy expenditure for just

[00:20:16] that digestion process alone so the more higher quality food you use on your diet the more calories

[00:20:23] bones you have got it um and i guess um from a nutrient perspective if you're providing

[00:20:32] the body with a whole array of nutrients that it requires to function at its best

[00:20:38] versus something that really is empty calories like highly processed junk food that doesn't

[00:20:43] really contain any beneficial nutrients i wonder whether that has a signaling mechanism in the

[00:20:49] body to say the body says well hold on you know i've got a lot of great stuff that i can use here

[00:20:54] versus um you haven't given me anything i've i need um really you're just feeding my appetite

[00:21:01] but you're not feeding the body i wonder whether that comes into it too yeah sure because

[00:21:06] you know when you think about these empty calorie foods you're technically you know you're

[00:21:11] feeding your body but yourselves and technically not getting in that yeah exactly right so it really

[00:21:18] messes up all your hormones and metabolism and and your hunger cues and all that that most people

[00:21:24] consume me a lot of processed and fatty foods they don't really know when to start and when to

[00:21:29] stop yeah i don't know if you guys have heard about this like i don't really feel hungry but i

[00:21:35] still eat that's really scary right that really of your ties down to you know you disrupting that

[00:21:43] hunger as satiating signaling with the brain that getting disrupted with sure it might or might not

[00:21:50] affect the way you lose weight and soar fat and anything but at the end of the day is really

[00:21:54] messing up your everything your entire signaling that should be working the right way so that you

[00:22:00] should be when you're looking at a food when you're smelling a food you should be feeling okay

[00:22:04] i feel hungry i want to eat it and once you're full that should send signal to your brain

[00:22:09] okay it's time up just you know we're done let's stop insulin production from the pancreas and all

[00:22:15] that let's stop all of that but that's not happening so what's going to happen yourselves are

[00:22:19] becoming more resistant to to insulin and glucose ending up with diabetes and other

[00:22:26] ones yeah so yeah it has a deeper role than just thinking about calories where

[00:22:33] makes you know has a big impact in i think so so then to throw a curve ball into the mix

[00:22:40] and that curve ball would be menopause and and we have many customers who um are struggling

[00:22:47] i think from the perspective of i'm doing everything right but it's nothing is working for me

[00:22:55] i feel cranky and tired and wide i've got weight where i've never had weight before

[00:23:00] i've tried fasting i've tried keto i've tried all of the different dietary interventions that

[00:23:06] are available um how do you tackle that and is that more of a perhaps um a tailored

[00:23:13] supplemental approach to balance hormones uh as well as a structured diet yeah um that's a great

[00:23:21] question and you know you can do both right okay depends on where what your hormonal profile is

[00:23:27] looking at because not every woman is going to experience the same sentence right some might

[00:23:33] experience it lesser compared to others so intensity is going to be really um different here when

[00:23:38] we're talking about the sentence itself so the management will really depend on what you are

[00:23:43] feeling as a person and how hard is it for you to lose that weight right because especially when

[00:23:48] you're entering into that menopause our female sexual hormones are all going right it has been

[00:23:54] appeared or doing this through perimenopause and menopause everything just goes down right meaning

[00:24:00] women are going to experience symptoms and one of the biggest symptoms and we're going to tie

[00:24:04] this to the weight weight loss part of it is also is the fat redistribution that happens during

[00:24:10] the time of menopause deep hormone estrogen and products are going in slots so what happens is all

[00:24:16] that's had that has been stored in your peripheral regions go to the central area right around the

[00:24:22] abdomen around the hips so hence most women they say oh my god I have this belly fat out of a

[00:24:28] certain which I did not have five years and I have anything about my diet or exercise and it's

[00:24:34] it's happening and I'm not not sure why and this is so frustrating right so that's one piece of it

[00:24:41] the fat redistribution happening so what can you do to your current exercise regimen and your

[00:24:46] nutritional aspect of things to really balance that out to really balance that hormones out right

[00:24:53] and not everyone will be able to unfortunately balance it with just nutrition and exercise

[00:24:57] some of them will have to take supplements and there's nothing wrong with that right but

[00:25:01] what I would say is that if you are someone who has been exercising six days a week seven days a week

[00:25:07] two five ten k steps for these all these years unfortunately that's not going to work during

[00:25:13] the time of menopause because it will place your cortisol up there and what this is going to do

[00:25:18] it's going to steal all that hormones that is supposed to produce more estrogen and

[00:25:24] so that hormone of steel happens cortisol steals that hormones so that's the biggest thing that

[00:25:30] we see in menopausal women so cut down your exercise do not be scared that you're going to gain weight

[00:25:36] what if you cut down the exercise you might feel a little bit of change especially the first two weeks

[00:25:42] of cutting that exercise down because hey it's it's a shock for your body right going from 10 k

[00:25:48] steps to 3k you're going from eight to four days it's going to be a little bit of an adjustment

[00:25:53] but once you pass that adjustment please you will start seeing that weight coming off this also

[00:25:59] ties down to the diet part of things okay if you're someone who has been doing keto and carb

[00:26:04] low carb and high protein and everything in the past try to learn how to eat your food in balance

[00:26:12] because you need enough amount of carb so that you get energy you're already you're having

[00:26:17] lower energy because of your hormones so please do not induce more exhaustion by eating less amount

[00:26:24] of carbs and another piece of it is your protein because we work with a lot of perimenopausal menopausal

[00:26:32] women and most of them do not not not only never are eating enough protein but there are consuming

[00:26:37] protein yes the right amount of protein is also going to be crucial for you guys and also your

[00:26:44] fabric is fat is where your your hormones actually produce some cholesterol is where all the hormones

[00:26:50] are produced from in the first place so that also goes down so you also have to eat your fat and

[00:26:55] body so everything has to be in balance especially when you enter that menopausal territory otherwise

[00:27:01] it's going to be so hard to keep that weight you know yeah that's that's good advice from

[00:27:08] a protein perspective what are your recommendations we always think of it as I think it's one gram

[00:27:14] of protein for every pound of body weight that kind of equation are you do have a different

[00:27:21] recommendation in terms of protein for let's say for females perhaps yeah so it yeah

[00:27:28] I mean it depends on like we are retraining or at what pace you're at first we concentrate on

[00:27:38] about repair make sure it's working properly and then during the pace depending on what how much

[00:27:47] protein you were having before we slowly increase it usually our pcs are approximately around 20 grams

[00:27:55] per meal that's kind of manageable size and that you also have three meals a day so 20 grams per

[00:28:03] meal that should be a good number and again depending on if you're a weightlifting person

[00:28:09] and then you need more so it's vehicles by a case by case basis but yeah one gram of protein per kilo

[00:28:17] is a pretty good number okay and thinking then about exercise lots and lots of confusion in terms

[00:28:25] of the best exercise for fat loss or to increase the metabolism um for an extended period of time

[00:28:33] some people like to pound the streets and endurance exercise ultra endurance um some people like to

[00:28:40] lift weights exclusively and then there's more of an emergence of this f45 style functional

[00:28:48] high intensity interval training or a mix of everything where do you sit on perhaps the

[00:28:55] most effective bang for buck from an exercise perspective if let's say you've got one hour

[00:29:04] to spare three times a week yeah absolutely i would say do what is going to make more sense

[00:29:10] with your lifestyle and where you're at in your business there is no one size fits all and it

[00:29:15] comes to exercise or diet now especially for um for exercise the type of exercise will you do is

[00:29:23] going to be depending on what your what your goal is yeah right and it's going to be completely

[00:29:28] different from from your friend or your mom or your or your dad uh completely different gender so

[00:29:33] it's going to so many factors come into play when we think about deciding workout plans what's

[00:29:38] going to be the best for you but i would say if you want to like especially for women if you

[00:29:44] want to like um decrease your fat percentage and build that muscle i would say a combination of

[00:29:50] both cardio and weight lifting it's the best bet because car is an aerobic exercise it uses oxygen

[00:29:57] it's going to be helpful to burn more calories while you're working out and that with you know the

[00:30:03] strength training of course strength training help build more muscle meaning metabolically

[00:30:08] active tissue meaning a sweet and happy metabolism and as females do not really have much much

[00:30:12] of a muscle mass compared to men because we do not really have lots of testosterone going on in

[00:30:17] us right it's very very many in the mouth so we need to make sure that we have the optimal amount

[00:30:22] of muscle mass um so that we're burning fat optimizing our hormones and also um toning up at

[00:30:28] the same time right so 150 to 250 minutes per week of cardio is what we recommend for our

[00:30:35] clients personally yeah slowly add in the strength training aspect to that as well um

[00:30:42] so two to three days a week of strength training so i would say if you're trying to lose weight

[00:30:47] maybe like 15 to 20 minutes of cardio and then you can maybe do another 20 minutes of weight

[00:30:52] lifting that should be good for three to four days you don't have to overdo it okay uh right um no

[00:30:58] that sounds that sounds good and what do you um would you categorize walking as acceptable

[00:31:06] I don't know zone two cardio for instance absolutely walking is an amazing exercise yeah

[00:31:12] and you know so to some people they don't like to do exercise yeah if you're some person that you

[00:31:19] don't really like the standing at one place and exercising whatever fancy the exercising is

[00:31:24] if you don't really enjoy you're not going to do it for the long term i don't know how many

[00:31:29] clients we had that came and said and I don't really like exercising but if this is absolutely

[00:31:34] required for me to do sweet I will do it yeah so my question to this would be would you then continue

[00:31:40] doing it once the coaching ends yeah if the answers no i would say heck no don't do it let's stick

[00:31:47] with what you enjoy and if that's walking let's do it but the key here is being consistent no

[00:31:52] matter what type of exercise you are doing at the end of the day all you're trying to do is burn

[00:31:57] calories right that one has that goal is reached the vehicle that we are using to reach that goal

[00:32:04] doesn't really matter it just has to be sustainable yeah that's right no that that that does make perfect

[00:32:09] sense so then um thoughts on fasting um fasting for weight loss and like many dietary interventions

[00:32:21] it's coming in and out of favor in terms of it was thought to be the pinnacle for longevity

[00:32:28] and insulin sensitivity and and just a great strategy for overall health but now it's

[00:32:37] there's chatter more about well fasting may not be great for females because it's really

[00:32:41] disruptive from a hormonal perspective and the body doesn't want to be in a state of

[00:32:46] starvation for too long and cortisol goes up and we really want to reduce oxidative stress and all

[00:32:51] of that kind of stuff so where do you where do you sit on fasting because some people get up and say

[00:32:55] you know what i'm just not hungry in the morning and i don't know whether that's a good thing or

[00:33:00] not i mean personally i wake up and i'm ravenous in the morning i make a huge breakfast which

[00:33:06] works well for me but other people just say i'm not hungry and you know i don't need to eat

[00:33:11] until midday which would then mean typically they would be perhaps already on like a 16-8

[00:33:18] fasting protocol anyway where do you sit on fasting regarding fasting most of the time people are

[00:33:26] sitting a meal or more when they're on the fasting phase and we don't do not recommend that

[00:33:34] first of all if your metabolism is working properly it works as a well oiled machine and it

[00:33:40] should be you should be like like you said by the time you wake up you should be like really really

[00:33:45] hungry you probably wouldn't think about anything rather than eating a food right away yeah that's how

[00:33:52] a normal body should function and because of the way we eat because of our work and our habits

[00:33:59] we tend to keep breakfast or by knowingly or unknowingly we are kind of doing uh

[00:34:05] so most of them are kind of doing a fasting unknowingly but think about to say what happens

[00:34:12] when you're fasting or sitting a meal ideally your food your body is expecting food at that

[00:34:18] at that time and if you're not giving food to your body your stomach it has digestive uses

[00:34:25] basically all those are enzymes or those are like acids it's supposed to digest that food

[00:34:32] but now you're not giving that food to the stomach so all that digestive uses are there

[00:34:37] just concentrated acid it's gonna eat away your stomach lining a couple days it's gonna be okay

[00:34:44] if you keep doing that it's going to lead to gastritis and we see a lot of this issue like

[00:34:50] by our background our like nurses yes so we love this happening and if you still

[00:34:56] keep on doing it and then it goes to Pepticonsor that's kind of a

[00:35:01] list of forming yeah this information uh it's like gastritis time 10 that's that's what happens

[00:35:08] when you skip your meals so from a beatless perspective you might see results but like but

[00:35:17] fasting or in-kind of diet what I ask my clients is that like you should ask yourself can you do

[00:35:23] that for rest of your life yeah or how do you do that for most of them would say they might do it for

[00:35:29] maybe a month or a couple months or maybe a year or very rarely like two years or more so first of

[00:35:36] all there's like so much health wise happening when you're skipping a meal and also hormonal

[00:35:41] imbalance and everything that's huge for females especially when they are nearing their menopausal

[00:35:46] or postmenopausal time and if you can do that for rest of your life there's going to be

[00:35:52] a point where you're going to stop doing it and start back having more food or start back eating

[00:35:58] the food you like yeah and then most of them when they jump onto this fast fasting phase they don't

[00:36:04] think about what happens when you stop that fasting uh so when they stop fasting basically

[00:36:10] they're gonna eat the food as normally they usually eat um and all the great whatever they

[00:36:16] do during that fasting is basically going to come back yeah so if that's gonna happen what like it's

[00:36:23] not sustainable and why would you start doing something like that and like one thing that we have

[00:36:28] seen with a woman also is that they've done this fasting for such a long time and it has

[00:36:33] automatically become a lifestyle as he said but like I don't feel hungry anymore after making

[00:36:38] up right and they are not realizing that they're under consuming calories now okay because

[00:36:44] they might have gotten into the fasting to put themselves into calorie deficit yeah and

[00:36:50] only knowing that happened now we've got to the point where they're under eating calories and they're

[00:36:55] eating like unless a thousand calories right and in their thinking oh my god I'm not feeling

[00:37:02] any hunger cues anymore I just eat food just because it's the lunchtime and I have to eat it

[00:37:08] so that signaling that we talked about it's all disrupted yes why want to do that

[00:37:14] when you know you know it's easy to do things like this it's easy to look for quick fixes it's

[00:37:20] rather difficult to change the habits but I would say start doing the difficult things

[00:37:26] stop looking for the quick fixes because then it is only gonna prolong you know the the pain

[00:37:33] it's only going to make the pain worse it's it's all you know I want you to think about

[00:37:37] breaking a bone as an example right you broke your bone the faster you put a cast on

[00:37:43] you're going to feel better yeah the more you sit with it it's going to get swollen it's swollen

[00:37:48] it's going to get even more painful right so weight loss and doing things like that is infasting

[00:37:55] it does the exact same thing to your body yeah just address the issue so um a lot of this will

[00:38:04] play on people's emotional heartstrings and put a lot of toil on them and and oftentimes at the

[00:38:09] end of the day and they've done everything that they think that they should be doing in terms of

[00:38:14] maybe counting and tracking calories working out trying to fit more exercise into their day

[00:38:19] but at the end of the day they're ready to just relax sit down with a glass of wine

[00:38:26] your thoughts on alcohol because I know that again varying degrees of advice on you know

[00:38:33] yeah it's okay one glass is okay all the way through to well actually it's a toxin and

[00:38:38] it's disrupting all of the different areas of your body including sleep including hormones

[00:38:42] including gut health and so it's a big no-no um can it play a part of a healthy meal plan moving

[00:38:56] forwards alcohol like I said there's all this negative aspect to alcohol and also empty calories

[00:39:04] um uh if you're careful about like how much you consume uh it can fit in a good diet plan yeah

[00:39:11] uh what we usually say is that uh like the main thing what happens is when people are drinking

[00:39:18] they usually go start drinking and don't think about food they drink and then either have unhealthy

[00:39:23] snacks along with it or eat really unhealthy stuff after drinking uh and there's two problems

[00:39:30] with that one thing first of all since you're not eating you tend to eat drink more alcohol

[00:39:38] rather than if you're to eat healthy food and then drink that way at least there is that

[00:39:45] I mean like the stomach would be a bit more fuller so you may not be like drinking

[00:39:49] maybe like four shots instead of two if you add food so there's that aspect of it

[00:39:55] and another thing is that like I said alcohol is toxic anyways um there's no denying that

[00:40:01] so at least if you were to have food before you drink that way it's kind of diluted in your stomach

[00:40:08] if food there's good stuff in the stomach already uh and if you were to have like fiber

[00:40:13] that kind of um a slow stuff absorption of alcohol uh so that the amount of toxins get absorbed

[00:40:21] to your uh um body reduces and even if you get absorbed it's going to get absorbed in a longer

[00:40:28] duration of time rather than getting high peak yeah so all that does affect uh your your um

[00:40:34] fat absorption as well um the more uh calories you get absorbed right away there's going to be

[00:40:42] higher spike and whenever you get high spike a portion of fat you get supposed to get fat

[00:40:48] that's how body usually works so to avoid that like we can have food drink uh after food and

[00:40:57] try entries to a reduced amount of unhealthy foods you're having because your stomach is already

[00:41:03] full you tend not to have much too much too many unhealthy fried snacks so that's what we mean for

[00:41:09] everyone okay yeah no it's good I know it's a um it can be a crux for so many people um and they

[00:41:16] say well but it helps me relax and I think perhaps mentally it does but um physically I think there's

[00:41:23] a few different things happening there and they're probably not all healthy so we're um

[00:41:28] we're getting close to time I have a question regarding your guy's personal lives in terms of

[00:41:34] the non-negotiable habits that perhaps you adhere to every day oftentimes just on autopilot

[00:41:43] that make you feel great that ensure that you crush every day and it might be things like

[00:41:49] we get up in the morning and we like to get sunlight in our eyes or maybe we do some breath work

[00:41:57] or whatever that may be so what do the weight loss whispers do to stay in shape both physically

[00:42:04] and mentally as well for writers the number one thing you would advice would be door

[00:42:09] sleep your meals yeah um three meals a day if you're a person who has three meals uh or your

[00:42:15] person have four meals have that four meals don't don't skip your meals because like like it's a very

[00:42:20] area your your body's get ready to have that food and if you don't give that food basically

[00:42:25] you're grumpy you tend to eat more heavier meal next time when you so you can avoid all those

[00:42:32] if you don't skip your meal and there's added benefit of not having this gastritis or 50

[00:42:37] thousand problems and it's all about habit formation uh once you make this as a habit maybe

[00:42:44] like 20 they say it takes at least 20 days to form a healthy habit after that if this forms your habit

[00:42:53] like we said earlier when you wake up you're hungry already so you you are not in a situation

[00:42:59] where you want to miss that meal that's what we aim make the habit formation and consistency

[00:43:05] yeah don't depend on like don't think about intensity right like crushing every single day

[00:43:12] doing oh one hour of workout and then i go for 10 k steps and then i eat all clean

[00:43:17] unfortunately that's not going to happen you're going to fall why not so have realistic

[00:43:23] expectations right it do not depend on intensity rather pay attention to consistency yeah so you

[00:43:29] don't have to work out one hour if you don't have the time but at least get 10 minutes

[00:43:33] of walking right that you're doing something um and slowly that over over period of time that

[00:43:41] consistency is going to build so once you have a great foundation with consistency then you can

[00:43:47] work on your intensity and and get to the more delicate aspects of gold right having put in

[00:43:52] muscles and whatnot what are your goal is work on your consistency fast and then and then the

[00:43:58] other things will follow um the last thing would be just have grit right yeah i just have grit like

[00:44:05] grit means you know not hitting that snooze button when you feel so nice and comfy nice and warm under

[00:44:12] your comfort zone every single day rather just go for a walk not make excuse grit also looks like

[00:44:19] it's easy to munch on or your cookies sitting on the countertop especially if you have kids

[00:44:25] right saying no to that or even if you don't want to say no that's okay but limit your intake

[00:44:31] right and and make some make some effort or take some effort to prepare some meals

[00:44:36] and make it intentional yes so having grit is going to what is going to give you that sustainable

[00:44:43] long-term success that you're looking for and it is going to take perseverance it is going to

[00:44:48] passion right you need to be in love with your goal your why has to be so strong and deep enough

[00:44:55] so that you will have the grit at the end of the day to crush that on a daily basis to get to that

[00:45:00] endpoint again and again no i love it absolutely fantastic advice so tell me what's uh what's next

[00:45:06] for the weight loss whisperers what have you got on the calendar for this year what does 2020

[00:45:12] for bring oh sorry 2024 is really an exciting year for us um this year we really don't even the

[00:45:22] podcast world so we do have lots of shows but so we are really excited um to talk about weight

[00:45:31] loss to talk about sustainable weight loss because i know there's information about eat less and

[00:45:35] exercise more and this way but i don't have enough information about okay how can we actually make a

[00:45:41] lifestyle out of this you know so that you don't have to do this over and over again and being

[00:45:48] that hamster view yes um so that's that and then we are taking on more clients than ever

[00:45:54] before because our kids in daycare now oh right okay fantastic yeah i've been there boy oh boy

[00:46:00] congratulations it is a weight yeah a weight off your mind so then for all of our listeners that

[00:46:06] want to find out more about you follow your journey listen to your podcasts dive into the

[00:46:11] resources that you have where can we send them yeah for sure so um start i really want to do

[00:46:17] something very special for our for your audience today because you know what i'm going to share

[00:46:22] with you with your audience today is not something that you can find anywhere else on

[00:46:26] the internet because this is a private stuff and we only give this out to our paying clients

[00:46:32] however since all of you guys stayed up until very end of the show i really want to give this out

[00:46:37] for absolutely for free this what is what i call the midlife man more of a scared this is going

[00:46:42] to be everything that we talk in this podcast today it will do a seven-day workout plan with

[00:46:48] workouts that you can do under 30 minutes three to four days a week it's gonna be perfect

[00:46:52] for busy months or men who um you know really do not have that time to live in the gym not only

[00:46:59] that we're going to give you a list of the entire grocery list that is going to tell you exactly

[00:47:04] what food to buy while you're in the grocery store also you can navigate through your hormonal

[00:47:10] and everything with ease by using weight and look amazing at the same time now does that i know

[00:47:16] we talked a lot about protein and all that's thing all those things like really building habits

[00:47:20] and all that so we have included a recipe book that will have over 50 plus high protein recipe so

[00:47:27] if you guys want all of this for absolutely free i'll start just go to our instagram page

[00:47:32] it is and maria tongue and send me the keyword cook it's going to be nice and easy to remember

[00:47:38] cook so once again midlife metamorphosis kid send me a cook on my instagram and maria tongue

[00:47:45] and i'll personally send this out to you and one other thing i also want to say is a huge thank you

[00:47:52] for inviting us onto your show and please guys if you're listening to the show rate this show live

[00:47:59] a real five-star review you know rating and spread this word out there so that you know

[00:48:04] start can produce more uh podcasts and bring on more guests like this so that you guys can

[00:48:09] benefit from this show as well fantastic fantastic well it's been an absolute pleasure

[00:48:13] and you are clearly hugely knowledgeable in this space with so much value to share for our audience

[00:48:21] your audience anybody that's listening at this time so definitely yeah for our listeners

[00:48:26] and everybody listening to this yeah jump on to jump jump onto the instagram channel dig in deep

[00:48:32] and it sounds like there's uh yeah everything that you need the perfect roadmap um to get

[00:48:37] you where you want to be so thank you so much guys really really appreciated the conversation

[00:48:41] today and hopefully i'll be talking to you at some stage in the future thanks thank you thank you

[00:48:59] thanks for listening to our show the health sessions if you would like more information

[00:49:03] on anything health from our blog free ebook or podcasts simply visit www.180nutrition.com.au

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[00:49:30] wherever you are in the world have a fantastic week