Ultra Processed Foods and Finding Your Why with David Greenwalt [Ep. 29]

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Hi, welcome back to the eat.

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Well think well live well podcast.

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I'm Lisa Salsbury.

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And my mission is to help women stop obsessing about everything they eat and feel confident about their ability to lose weight without a diet app.

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Today, I've got David Greenwalt as my guest, and we are going to be discussing ultra processed foods.

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What are they, why they can be considered addictive and what you can do to avoid them.

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We discussed strategies for starting out and getting real food into your diet.

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We also introduced the concept of obesogenic factors and how to manage those.

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David.

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And I have a lot of the same concepts, but we express them differently.

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So I'm excited for you to hear another take one thing I didn't mention when we are talking about great ways for people to get started on improving their health.

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Is my go-to meals concept.

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This helps you to know what to eat when your brain is telling you there isn't any good options.

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I've made this into a free ebook for you, and you can download that from the link in the show notes.

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Now let's get on with that interview with David.

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Welcome to Eat Well, Think Well, Live Well; the podcast for women who want to lose weight, but are tired of counting and calculating all the food.

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I'm your host, Lisa Salsbury.

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I'm a certified health and weight loss coach and life coach, and most importantly a recovered chronic dieter.

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I'll teach you to figure out why you are eating when you aren't hungry, instead of worrying so much about what you are eating.

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Welcome back everyone.

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Today I have David Greenwalt as my guest.

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I'm super excited.

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He reached out to me and he is just a wealth of information.

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As always, I liked my guest to introduce themselves, so I'm gonna turn it over to him to give us a little intro and tell us what he is all about.

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All right, thanks, uh, Lisa.

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It's so, uh, so good to be here.

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So I am David Greenwalt.

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I.

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I'm a Midwesterner, born and raised in, uh, Illinois and still live there, but right now I'm, we're outta state enjoying some sun.

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Um, but, uh, married, uh, three grown kids, 28 to 33.

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Got our little dog scoop.

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He's a little malteses.

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Um, and I have been involved in fitness and coaching for over 30 years.

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I've been online coaching as a virtual health coach for 23 years.

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I.

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This business in 1999.

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Um, in the past I was a former competitive bodybuilder and powerlifter and police officer.

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And, uh, no longer do well.

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I, I don't compete in those.

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I, I, I play around, but not in power lifting.

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But anyway, still, very enthusiastic about fitness and, and helping people and taking care of, myself as well.

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I've been been doing this a long time and I really enjoy it, and I just love helping people get from where they are to the place or a better place, what, whatever that may be.

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I definitely relate to that.

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I get off client calls and my family's like, why are you in such a good mood?

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I'm like, cause I just love helping people.

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I'm such a dork,

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yes.

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No, no.

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Not at all.

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I get it.

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well, tell us a little bit about how you coach, or what your philosophy is with, health and weight loss, those sorts of things.

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So, you know, I had a, you know, I had a major breakthrough early on, fortunately, um, in my coaching career I was in my early thirties then, and that's, you know, in 99.

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So, uh, I, I was wondering what was going on with people my, at that time I was like, why are these otherwise really successful?

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Good, smart, everything going for'em in every other way.

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Struggling so much to eat less and exercise more.

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You know, I'm throwing that in quotes.

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You can't see me doing air quotes it, you know, and calories in, calories out.

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Eat less than exercise more.

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And yes, we need balance.

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um, what is going on?

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What is what is so difficult?

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And fortunately, I, ran across at that time I was interviewing people, uh, for my coaching program back in the nineties.

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And I would put the, I would put the recordings out on cassette tape, and I would send, I'm not kidding you, and I would put the, I would send out cassettes by the hundreds to people because there was no internet, you know, or it was just coming in and.

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So, but I met Kay Shepherd and Kay Shepherd is a food addiction expert and author and, a self-admitted, food addict.

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I'm not saying anything out of turn here.

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She, she writes about it.

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She's an expert on it.

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She has an inpatient treatment facility and so on and so on.

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Anyway, I had read her book and I thought, I've gotta interview this woman, because she really helped me understand a part, just a part, but a big part of what was going on and.

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Made this seemingly very just logical, rational thing of calories and calories out, eat less, exercise more, uh, be very much not that, and, and gave a very good explanation as to at least one factor, um, that was contributing to the compulsive overeating and, and compulsive food behaviors.

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So that was very early on, and since then, I've just continued to obviously grow and learn and work with people every day.

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I'm an avid, peer, peer reviewed, published, uh,, you know, science reader.

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And anyway, with all that said, where we are now, cause you were asking, you know, what's your philosophy?

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I, I've obviously have taken that plus so many other element.

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and I have a, a very good understanding, I believe, of what's going on in this incredibly obesogenic environment that we're all living in.

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And it's very much underrated.

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It's very much, minimized, or underappreciated at, at how incredibly driving it is externally and internal, all those external and internal obesogenic factors.

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And by obesogenic just means all of the factors that contribute to behaviors that drive obesity, external factors, internal factors, but there's a, there's so many of them.

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And so, um, we come at it from a, uh, a, a very comprehensive position and we wanna look at all of those factors, and we wanna look at everything from, you know, addiction to emotional fitness.

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We wanna make sure people do have, you know, good solid evidence based foundation on their nutrition and their activity components.

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and then we look at, uh,, you know, the primary driver of willpower and, and things like that.

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So, it's really, those are big umbrellas.

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When I say obesogenic factors, there's a number of those.

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When I say emotional fitness, there's a number of factors.

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yeah.

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obesogenic factors isn't something I've talked about, um, on the show.

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Let's talk a little bit about that because I think a lot of people are feeling like.

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what you said in the beginning, they, they're so capable, they're so intelligent, you know, it's like, if I'm so smart, why can't I figure this out?

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It's like the one thing in my life, you see these really well, you know, really high power people that still struggle seemingly with their weight.

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And it's not because I'm, um, body judging them or just, you know, body checking, just deciding that they're overweight.

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They, they come to me and they.

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I want to change, right?

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it's not it's not that I'm just talking about people that I see, I'm talking about actual clients that say, you know, I, I want to make these changes.

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So what are some of those factors that we're seeing in our culture today?

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Yeah, it's a great question.

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So we've got.

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Biogenic factors within us.

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Not anything that we can control.

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It's just something to be aware of.

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There is a biological drive?

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There is.

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It has been with us since we've been upright, you know, since we've been homo sapiens and it drives us for calorie dents.

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Foods.

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Um, and that's, you know, back way back when, when food wasn't plentiful.

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It wasn't 24 7, it wasn't on every corner.

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It wasn't in convenience marts and fast food and you name it.

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We needed that to help keep us alive because it, you know, it being driven to calorie dense, uh, food, uh, could sustain us for a period of day two, three, whatever it took until food was available.

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Again, in our modern environment, it's hurting.

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because it's available everywhere.

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It's 24 7, but we're still driven for, so we do have a biological drive.

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So because that's not anything we can do really anything about, it's just something to be aware of.

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But that is an obesogenic factor.

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Okay.

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That hasn't changed in eons.

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Um, so we have just our

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of what's, sorry?

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What's changed though?

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It's like the environment has changed though, right?

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Because that has worked.

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That has actually kept us alive for eons, but it's only been in the last a hundred years that there's a grocery store and a McDonald's or Carl Jr.

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Whatever is the one on my corner like mine.

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The nearest restaurant to me is there's literally two fast food restaurants on the corners of the main intersection where I live, and so our brains, like evolutionary wise, have not caught up to that.

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right.

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So, yeah.

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right.

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And so, you know, when we get into factors that have, that have changed greatly over the last 50, you know, or to a hundred years, but definitely in the last 50, 60 years, it is, you know, the number of fast food restaurants.

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So the availability of it, the 24 7 aspect, the convenience, the convenience, Mars with all of the things that are in there.

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And the other thing is that the quote in quote food supply has changed dramatically as well.

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Um, the research is saying, in the United States, adults are about 60% of what we consume is ultra processed food.

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I'm gonna say they are behind.

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I'm gonna say they have missed it.

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And I'm gonna say that's way too low.

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I think, I think, based on, because I live and breathe this every single day, and I have for so long, I think currently in the United States, adults are at about 90% ultra processed food, maybe 10% real food.

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And so one of, so as far as the obesogenic factors, what I say is collectively all factors that contribute to the overconsumption of ultra process food, including the fact that ultra processed food is addictive itself.

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All of those factors collectively are the single greatest reason why we are in the position we are in the United States for obesity that we are, and it's not good.

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Today.

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We're at 43%.

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In 1970, we were at 15%.

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By 2030, we're supposed to be 50%.

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So we are losing this battle and all of those factors that contribute to the overconsumption of ultra processed food, all of those factors which are biogenic again, including the fact that ultrapro food is addictive in and of itself, are the single greatest contributors to why we are where we are.

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So, um, yeah, I put a lot of emphasis on that, that ultra processed food and the factors that.

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Yeah, So tell us what you consider ultra processed food, because you're saying researchers saying we're eating 60 some odd percent ultra processed, but are, when you say you think it's more like 90, is that based on when adults come to you and say, Hey, this is, this is what I'm eating, and so you're taking a look at their food journals and figuring It's about 90%.

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Yes.

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And, and, uh, general polling, uh, The clients that come to me, like you were saying, the clients that come to you, um, you know, you're, it's very exciting when you have a breakthrough.

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Uh, we ask, you know, we get very personal as they are willing to, and they want to only at the level that they're comfortable with.

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I think it's easier to give a definition of real food and then kind of look.

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not quite.

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Everything else is ultra processed food, but we really start tilting that way pretty fast.

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So as far as real food goes, my working definition is adapted.

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From a food classification called the Nova Food Classification System.

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Nova Food Classification System was developed by a, a professor in Brazil.

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It's been around now at least 10 years, and it's not perfect, but of the food classification systems out there, um, it's.

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In my opinion, the best one we have so far, it doesn't just rely on nutrients.

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It doesn't just say that if it's nutrient, if something's nutrient rich, which is a nutri centric approach.

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In other words, if it has the vitamins and the minerals and the fiber and the protein and the whatever, if it has those things in it, then we're okay.

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As long as it's, as long as it has those things, we're okay.

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That's a nutri centric view, and don't get me wrong, nutrients are very important.

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Sure.

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The Nova Food classification System looks at processing and looks at the impact of processing and then categorizes foods based on the level of processing.

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Okay.

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So my working definition of real food is adapted from that.

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So I like to say that, and it is a working definition.

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It's, it's one where, You know, I could say it fairly easily and people can remember it fairly easily once they hear it a couple times, you know, so it's, otherwise there's so much nuance and granular detail if we get into the, the real science.

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Okay, so my working definition of real food adapted is the whole or minimally processed, edible parts of plant and animal.

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where.

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anything has been added to it.

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It is only the whole or minimally processed ingredients commonly found in kitchens.

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Okay.

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All right.

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So we start with a whole or minimally processed, edible part of plant or animal.

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Okay?

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You know, a chicken breast, broccoli, strawberries, fa, you know, fish, you know, whatever.

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And if anything's been added, it's only the whole or minimally processed ingredients commonly found in kitchens.

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So would you consider, um, sauces like, uh, say like a soy sauce as you know, you take that chicken and broccoli and you add soy sauce to that.

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Is that a commonly found ingredient, or would those things be considered processed for you?

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I would wanna see the ingredients, you know, because that's always gonna be important.

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Um, Once I see the ingredients, we can answer it, you know, uh, a lot easier.

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Um, that could be, a minimally processed, it isn't gonna be a whole or natural, uh, compound, you know, or substance, but it could be minimally processed

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But something like maybe more singular ingredient like vinegar, um, that's gonna be made like from a fruit Yeah.

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Would be something commonly found in a kitchen.

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Yep.

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Salt, pepper, spices, vinegars, some condiments, um, you know, oils, you know, thing, things like that.

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As far as like the, the easy ones, those are your easy ones that are more single ingredient, you know, kind of thing.

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But, uh, you know, a, a multi ingredient, you know, packaged food that would still, could still be real food and hit the definition.

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It's just think of like a marinara sauce or something.

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Tomatoes, basil, garlic, oreg.

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So on, so on.

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Right.

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And, and nothing else added for preservatives.

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It's in a glass jar, so on and so on.

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Right.

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and there are, there are a number of things where when you look at the ingredients, you go, yeah, all those are things commonly found in kitchens.

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And the, and the base of it, whatever it was, was the minimally processed, edible part of a plant and animal.

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once we've got.

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We stopped looking at the front of the package, you know, well, you can start, you can look at the front of the package, but that's where the marketing is.

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Yeah,

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Yeah.

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That's what all those words are.

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Just advertising

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right.

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But if we spin it around and look at it, then we can start to look at is it, is it real food?

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And this isn't in any way, shape, or form.

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I wanna make, make sure I'm clear.

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It's in no way, shape, or form.

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Is this any kind of a, someone's better than someone else if they eat real food versus Ultrapro.

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There's nothing.

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Zero.

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It's all about the research continues to mount and comes out daily, weekly, monthly, and over and over and over.

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We see that the people who are consuming the most ultra processed food are just simply doing the worst in every way imaginable.

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Their health is the worst, their mental health is the worst.

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Diabetes is the worst.

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Uh, non-communicable diseases, cardiovascular disease, uh, non-alcoholic fatty liver disease, autoimmune.

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Just, just take your pick.

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I mean, seriously take your pick if those, not every single person, of course, but when we look at the mass numbers and we start to stratify people based on whether they are large consumers, I should say large users of ultra processed food, because it really becomes that no longer consumer, it's more user based cuz it's, they're so addictive.

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All of the, all of the negatives go up and the people who consume the least, the negatives are minimized or much.

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Yeah.

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So ultra processed food is, definitely something that we wanna work to start eliminating from our diet.

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So, as we're doing that, you know, people might be thinking, well that's, that's great, but right now that's kind of what keeps my kids alive.

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It what ke keeps me able to like, get food on the table because we might think it's our only option.

00:17:25.896 --> 00:17:28.326
Um, I've had clients that tell me they don't know how to cook.

00:17:28.866 --> 00:17:31.326
You know that, which is a problem today.

00:17:31.326 --> 00:17:49.650
So what could be kind of the first thing we want to eliminate if we're like, well, what do we wanna start with before we're jumping all the way from fast food every day to only chicken and broccoli which of course we're not advocating, but like what would be the most important thing to start with on that kind of ultra processed food?

00:17:49.650 --> 00:17:52.980
Is it a particular ingredient or a particular type of food?

00:17:54.285 --> 00:17:54.644
right.

00:17:54.650 --> 00:18:07.815
So we typically, well, first of all, you're absolutely right and no one, no one I would in a million years would I recommend that they try to go from, like you said, 90% or a hundred percent ultra processed food to.

00:18:08.700 --> 00:18:12.779
I don't want anybody going to chicken breast and broccoli, you know, I mean, it's it's just not gonna happen.

00:18:13.109 --> 00:18:15.920
You know, maybe a bodybuilder three days from their their show or something.

00:18:15.920 --> 00:18:17.420
But I mean, other than that, no.

00:18:17.779 --> 00:18:28.549
Um, so it's, it's about increasing real food and having that displace the ultra processed food because what's happened is the reverse has happened.

00:18:28.549 --> 00:18:36.259
What's happened is ultra processed food has displaced real food the way we ate for hundreds of thousands of years.

00:18:38.265 --> 00:18:38.660
real food.

00:18:39.140 --> 00:18:49.910
You know, there's a, there's a, there's kind of a, a, you know, a meme that goes around that says, what your great grandparents call, you know what we call real food is what your great grandparents call just food.

00:18:50.359 --> 00:18:50.779
You know?

00:18:51.079 --> 00:18:54.589
And so it's just about moving in in that direction.

00:18:54.589 --> 00:19:00.849
So if, if we can increase vegetables a bit, if we can increase.

00:19:01.279 --> 00:19:02.869
Whole real fruit a bit.

00:19:02.869 --> 00:19:18.569
If we can increase real, you know, meat, whatever it is, if you're, if you're an omnivore more of the real, you know, and of course you want, as you can, you want the animals to be grown humanely and you want'em free of, and you want pastured and da da da da da, all that.

00:19:19.140 --> 00:19:26.055
Um, grassfed and all that move more toward, and this isn't about being perfect.

00:19:26.055 --> 00:19:27.644
No one's gonna get this perfect.

00:19:27.644 --> 00:19:34.484
We don't have to be per, our bodies are amazing, but we are overwhelming them with this 90%.

00:19:34.545 --> 00:19:43.075
I'm saying 90 research is, again, it's always two, three years behind, but they're saying 60 based on a study, but we've overwhelmed it.

00:19:43.244 --> 00:19:52.875
And so if we can just, you know, hide our, hide our vegetables, rice, cauliflower in something that's got a stronger.

00:19:54.029 --> 00:19:56.730
You don't even know Rice cauliflower is in Chile,

00:19:57.630 --> 00:19:58.109
Oh yeah.

00:19:58.890 --> 00:19:59.039
Yeah.

00:19:59.039 --> 00:19:59.549
Don't pretend.

00:19:59.579 --> 00:20:04.200
I, I like that because I don't like to pretend it's rice or pretend cauliflower is pasta.

00:20:04.204 --> 00:20:05.670
But I, I totally agree.

00:20:05.670 --> 00:20:10.349
I actually used rice cauliflower in other things to increase the vegetable content.

00:20:10.829 --> 00:20:20.250
And I, I like what you were saying too before it, I call that crowding out rather than when, you know, my clients are like, I probably shouldn't be eating this or shouldn't be eating that.

00:20:20.250 --> 00:20:23.180
And so instead we say, what do you want to be eating?

00:20:23.750 --> 00:20:23.750
Yeah.

00:20:23.960 --> 00:20:26.269
Let's talk about what we wanna add in.

00:20:26.269 --> 00:20:37.789
And then that naturally will crowd out the other foods when we're adding in like, okay, we wanna add in another serving of vegetables, well that's gonna crowd out a serving of something else.

00:20:37.789 --> 00:20:40.519
If we're really paying attention to our hunger and fullness cues, then

00:20:41.579 --> 00:20:41.730
Yeah.

00:20:41.730 --> 00:20:45.240
And that's, and that's, and that is exactly what's happened in reverse.

00:20:46.039 --> 00:20:46.309
Right.

00:20:47.444 --> 00:20:52.845
We've crowded out the food, we lived the real food that we lived on for hundreds of thousands of years.

00:20:52.845 --> 00:20:54.164
We've crowded that out.

00:20:54.674 --> 00:21:05.085
Um, and, and the other thing too, if I can say too, is I, I take a view, people will say, you know, they have this good or bad connotation or healthy, unhealthy connotation to food.

00:21:05.085 --> 00:21:11.355
And it starts to become an feels, it can feel yucky or like, it's a, it's got a moral base to it, you know.

00:21:11.535 --> 00:21:14.265
because then we label ourselves good or bad for eating those

00:21:14.309 --> 00:21:14.940
Right.

00:21:15.450 --> 00:21:18.779
And so I really, look, I don't look at good, bad, healthy, unhealthy.

00:21:18.779 --> 00:21:26.640
One of the things that I do, especially not you've got, at least my working definition of real food, is I just look at two things.

00:21:27.420 --> 00:21:28.529
Is it real food?

00:21:29.099 --> 00:21:30.150
Does it work for you?

00:21:31.680 --> 00:21:34.259
Because even if it's real food, it doesn't mean that it will.

00:21:34.380 --> 00:21:36.150
Um, you know, an example could be,

00:21:36.660 --> 00:21:37.799
I can't eat bananas.

00:21:38.069 --> 00:21:39.119
They make me nauseous.

00:21:39.329 --> 00:21:39.930
I don't know why.

00:21:40.710 --> 00:21:42.180
they do not sit well.

00:21:42.599 --> 00:21:43.019
Right.

00:21:43.529 --> 00:21:45.900
And, and, and, and a lot of people have their thing.

00:21:45.900 --> 00:21:55.950
And sometimes, uh, for my clients that are interested in, um, going from someplace heavier to someplace leaner, uh, it could be something like peanuts.

00:21:55.980 --> 00:21:58.710
You know, you take a jar of peanuts and it says peanuts and salt.

00:21:59.640 --> 00:22:02.119
It's real food, whole or nada, da da da.

00:22:02.125 --> 00:22:03.359
Only thing added to it was salt.

00:22:03.359 --> 00:22:04.380
Commonly found in kitchens.

00:22:04.380 --> 00:22:04.829
Got it.

00:22:05.069 --> 00:22:06.119
Minimally processed.

00:22:06.119 --> 00:22:07.500
Had to get it there to get it in the jar.

00:22:07.500 --> 00:22:07.920
Got it.

00:22:09.884 --> 00:22:10.875
Does it work for you?

00:22:11.775 --> 00:22:14.204
Not if they open the jar and eat the jar.

00:22:14.714 --> 00:22:25.154
And I can speak from that, you know, perspective because like for me, 25 years ago, um, I lost 50 of my own excess pounds and, and fortunately I've kept it off for 25 years.

00:22:26.089 --> 00:22:35.924
But prior to that, if I had peanut butter in the house, a serving of peanut butter for me is a cup and a half a tablespoon, you know?

00:22:36.045 --> 00:22:40.335
And so you could say, Dave, it was peanuts and salt, and you know, that was the ingredients.

00:22:40.365 --> 00:22:41.384
Well, does it work for you?

00:22:41.384 --> 00:22:42.315
And my answer would be no.

00:22:42.315 --> 00:22:49.365
So it could be, and also it could be an allergy, it could be, like you said, it could be nausea, it could be whatever, but it could be something that you overeat easily.

00:22:49.605 --> 00:22:51.525
Maybe it, and in that case, we just have to.

00:22:52.200 --> 00:22:54.180
It's not bad or good, but does it work for you?

00:22:54.180 --> 00:22:56.220
Is it real food and does it work for you?

00:22:56.220 --> 00:22:58.400
Or kind of the two questions that I, I like to ask.

00:22:59.250 --> 00:22:59.789
I like that.

00:22:59.789 --> 00:23:04.900
So we decide we want to start to eliminate some of those ultra processed foods.

00:23:04.900 --> 00:23:06.609
We've made some promises.

00:23:06.609 --> 00:23:08.859
We've started again on Monday.

00:23:08.950 --> 00:23:11.130
I always tell my clients the best time to start as.

00:23:11.279 --> 00:23:15.029
At your very next bite, but most people instead, they wanna start on Monday.

00:23:15.029 --> 00:23:15.630
And that's fine.

00:23:16.019 --> 00:23:17.579
We're actually just coming off the new year.

00:23:17.579 --> 00:23:21.240
We're just, we've just passed Quitter's Day, which is I think January 19th.

00:23:21.720 --> 00:23:29.789
So, um, you might be ready to start again by the time this episode comes, if, if you don't know what Quitter's Day is, it's the most common day that people quit their New Year's resolutions.

00:23:29.795 --> 00:23:31.920
And it's somewhere around, uh, January 19th.

00:23:33.894 --> 00:23:35.994
We know that staying on track is a challenge.

00:23:36.085 --> 00:23:39.654
We know people make promises to themselves and then they don't.

00:23:39.865 --> 00:23:40.525
They don't do it.

00:23:40.734 --> 00:23:44.964
So how do you think is the best way for people to stay on track?

00:23:45.722 --> 00:23:50.815
Well again, Because of these obesogenic factors that we've touched on.

00:23:51.337 --> 00:23:54.974
It's what's driving willpower is what I, I say.

00:23:54.974 --> 00:23:56.865
It's why power drives willpower.

00:23:57.674 --> 00:23:57.884
Okay?

00:23:57.884 --> 00:23:59.984
So people have willpower.

00:23:59.984 --> 00:24:09.855
Anybody listening has achieved something big in their life, whatever it may be, education, family, some kind of some job, whatever it may be.

00:24:09.914 --> 00:24:11.234
They've accomplished things.

00:24:13.724 --> 00:24:17.884
Anything that took a lot of effort and time and, and sacrifice.

00:24:18.765 --> 00:24:20.984
It was done with incredible willpower.

00:24:20.984 --> 00:24:23.295
But what was driving that was why power?

00:24:23.505 --> 00:24:31.934
So, you know, one of the things I'll ask, just people to just ask themselves is if you worked for someone else, when was the last time you were late for work?

00:24:32.652 --> 00:24:36.672
Most people say, Well, are you always in a good mood?

00:24:36.731 --> 00:24:39.041
Why are, how come you're never late for work?

00:24:39.402 --> 00:24:40.902
You know, are you never sick?

00:24:41.021 --> 00:24:43.061
Are you always happy to go in?

00:24:43.152 --> 00:24:44.412
Are you just fired up?

00:24:44.412 --> 00:24:44.862
You know?

00:24:45.132 --> 00:24:46.211
And the answer is no, no, no.

00:24:46.217 --> 00:24:49.541
Then why do you go, well, because I need the job, because of this, because of this.

00:24:49.541 --> 00:24:53.231
And, and they, and they can give you a list that's maybe 3, 4, 5, 6, 10 things long.

00:24:53.967 --> 00:24:56.067
And those things are incredibly important.

00:24:56.067 --> 00:24:59.727
Those things being their why for going to work are incredibly important.

00:24:59.727 --> 00:25:01.767
And that why power drives the willpower.

00:25:01.916 --> 00:25:07.646
And the way I think of willpower is doing what needs to be done and when it needs to be done, whether you feel like it or not.

00:25:08.366 --> 00:25:10.257
And so what's gonna drive that?

00:25:10.287 --> 00:25:13.227
Cuz you don't always feel like it, you know, but they.

00:25:13.842 --> 00:25:15.791
I was curious, let me jump in a little bit here.

00:25:15.791 --> 00:25:23.652
I was curious how I was gonna act, actually ask you do I, um, to define willpower because I'm always trying to take, get my clients off of willpower.

00:25:23.656 --> 00:25:33.991
Cuz I think the way most people think of it is willpower is like that, that like grit or, uh, the holding tight and just like powering through kind of the forcing.

00:25:34.922 --> 00:25:36.961
That's the type of willpower that runs out.

00:25:36.971 --> 00:25:46.342
It's like a muscle that fatigues what you're talking about is what I consider, the emotion of commitment, but you're calling it willpower, which is your whypower.

00:25:46.342 --> 00:25:48.622
So I, I just wanted to kind of throw that out there.

00:25:48.622 --> 00:25:55.701
For those of my listeners that are familiar with how I define willpower, you're definitely defining it a little differently, so that's totally fine.

00:25:55.701 --> 00:25:58.731
You keep going, but I just wanted to jump in with that a little bit.

00:25:59.346 --> 00:26:03.906
So w w we have a very strong why driving our willpower to go to work.

00:26:03.906 --> 00:26:05.656
Another thing is like for anybody who's got.

00:26:06.247 --> 00:26:08.406
Or had kids of school age or whatever.

00:26:08.406 --> 00:26:12.366
When was the last time you needed to pick them up from school or for soccer practice?

00:26:12.366 --> 00:26:14.497
And you just said, nah, I'm done.

00:26:14.977 --> 00:26:16.297
You know, never.

00:26:17.166 --> 00:26:19.477
You know, or again, were you always in a good mood?

00:26:19.481 --> 00:26:20.196
Did you want to do it?

00:26:20.196 --> 00:26:21.126
Did you feel like it?

00:26:21.307 --> 00:26:21.757
No.

00:26:21.787 --> 00:26:26.676
You did what needed to be done, when it needed to be done, whether you felt like it or not, because the thought.

00:26:27.346 --> 00:26:39.906
of not being there for your child when they needed you and all that, you know, the, the potential ramifications that we play in our heads and, and actual ramifications for not being, you know, reliable for our kids is devastating.

00:26:40.146 --> 00:26:46.176
And so it's not that nobody ever makes a mistake and oh my gosh, I was late one time, or I did, people we're human.

00:26:46.416 --> 00:26:51.846
But as far as kind of any kind of, uh, consistency to that, absolutely not.

00:26:51.846 --> 00:26:53.346
So we have demonst.

00:26:53.916 --> 00:26:56.047
Incredible, incredible willpower.

00:26:56.196 --> 00:27:07.146
If you've achieved, you know, an advanced degree, incredible willpower, if you've achieved some kind of profession that is incredibly difficult to get into, incredible willpower, if you've build a business, incredible.

00:27:07.176 --> 00:27:09.067
I mean, just the list goes on and on and on.

00:27:09.606 --> 00:27:11.317
But what's driving that each time?

00:27:11.317 --> 00:27:15.846
The reason you'll lose sleep for the reason you'll be there, for that person who's counting on you.

00:27:15.846 --> 00:27:55.862
The, the reason you'll show up for yourself is because in each of those instances where you were successful in doing, your why for driving willpower was incredibly strong and I can't emphasize enough how strong your why is gonna have to be in our current environment to help overcome these obesogenic factors and keep driving the why and having it be consistent because, you know, I'm not gonna get any kinda nitty gritties on nutrition, but what, I'll just say this, and this again is not, um, literal, but I say I can teach you what you need to know about nutrition in about an hour.

00:27:56.432 --> 00:27:59.582
I can teach you what you need to know about exercise in about an hour.

00:28:00.362 --> 00:28:04.412
But what keeps those two things going in the direction they need to go?

00:28:04.612 --> 00:28:12.561
the behaviors that drive the nutrition and exercise components in the right direction to take your body anywhere you want it, health, weight, whatever you're looking to do.

00:28:12.741 --> 00:28:15.291
What keeps those two things consistent?

00:28:16.521 --> 00:28:17.676
Why power is one of'em?

00:28:18.592 --> 00:28:20.932
Why power driving willpower is one of'em.

00:28:21.112 --> 00:28:26.271
Uh, when the why is strong enough, we find a way, and when it's not, we find an excuse that's universal for all of us.

00:28:26.902 --> 00:28:31.267
Um, We need a, A stronger why than people think.

00:28:31.356 --> 00:28:32.856
Why do you wanna lose 30 pounds?

00:28:34.297 --> 00:28:35.497
Just like to feel a little healthier.

00:28:36.636 --> 00:28:36.787
Yeah.

00:28:36.791 --> 00:28:37.717
And that's not enough.

00:28:37.866 --> 00:28:38.166
Yeah.

00:28:38.406 --> 00:28:41.196
We're not gonna remain committed with.

00:28:41.676 --> 00:28:42.007
Yeah.

00:28:42.037 --> 00:28:43.267
I'm always like, why?

00:28:43.267 --> 00:28:44.557
Why do you wanna feel healthier?

00:28:45.336 --> 00:28:46.326
and you're drilling down.

00:28:46.326 --> 00:28:58.386
So, you know, it's one of the things we do is we just keep drilling and drilling and drilling and we, and we've got strategies and whatnot that, that help our clients get to the real root of what's really driving them.

00:28:58.866 --> 00:29:00.487
Um, and we have to have that.

00:29:00.666 --> 00:29:03.727
And it's, it's, again, it's, it's minimized.

00:29:03.727 --> 00:29:04.507
It's overlooked.

00:29:04.507 --> 00:29:06.727
It's thought of as, eh, you know, I just want to do.

00:29:07.547 --> 00:29:08.106
right.

00:29:08.301 --> 00:29:15.192
not gonna be enough because of all of these other factors, including, again, like I said, addiction, you know, being one of'em because of the ultra processed food.

00:29:15.694 --> 00:29:16.775
I'm, I'm just curious.

00:29:16.775 --> 00:29:18.724
Just cuz I, I like to hear some of them.

00:29:18.875 --> 00:29:26.644
Um, I have like a list of my clients of some of their like big strong whys because they go, I, I wanna be healthier.

00:29:26.734 --> 00:29:28.144
Well I wanna live a long time.

00:29:28.150 --> 00:29:29.255
Like, why, why?

00:29:29.615 --> 00:29:35.815
And I like the ones and this happens to be mine, but I have another client that is like, yeah, that's definitely mine too.

00:29:35.845 --> 00:29:39.115
Is I wanna be an influence for good on my grandchildren.

00:29:39.880 --> 00:29:42.730
Like, I'm only 47 and none of my children are married.

00:29:42.910 --> 00:29:45.940
I have one that is almost marriage age I would consider.

00:29:46.180 --> 00:29:53.680
So I'm not, I'm not close to, to grandchildren and I'm not even close to an age where grandchildren would be influenced.

00:29:53.680 --> 00:29:53.890
Right.

00:29:53.890 --> 00:29:55.000
You can't even influence a baby.

00:29:55.329 --> 00:29:57.670
But so like that's.

00:29:57.990 --> 00:30:02.940
That's a compelling why for me and for some of my clients.

00:30:02.940 --> 00:30:12.569
Like I don't just wanna be around when I'm 90 for no reason I wanna be around so that I can be an influence for good on my grandchildren.

00:30:13.079 --> 00:30:18.269
Um, I'm just curious, what are some of these really massive whys that you've heard from your clients?

00:30:19.220 --> 00:30:26.079
You know, it, there's so many, it's hard to even, you know, ha have something that jumps out at me.

00:30:26.085 --> 00:30:26.170
What?

00:30:26.390 --> 00:30:26.670
What I'll.

00:30:27.160 --> 00:30:35.349
This is this, A lot of'em are gonna be prefixed in some way with self, self-confidence, self-pride, self-worth.

00:30:35.740 --> 00:30:37.809
They, there's, that's some kind of element there.

00:30:38.170 --> 00:30:44.289
Um, there's going to be a lot of times some, uh, some aspirational component to it.

00:30:44.349 --> 00:30:48.759
Not always, you know, I want to be able to, you know, I want to be able.

00:30:49.990 --> 00:30:51.940
Fit comfortably in a plain seat.

00:30:52.450 --> 00:30:54.940
I want to be able to hike the Appalachian trip.

00:30:54.970 --> 00:31:01.809
It can be really huge or it can be, oh, it's an everyday thing that they just don't feel comfortable, but they want to.

00:31:01.809 --> 00:31:02.980
It's aspirational.

00:31:03.279 --> 00:31:07.869
Um, I wanna be able to slide down the slide with my child or grandchild.

00:31:08.619 --> 00:31:09.910
I wanna be able to do that.

00:31:10.150 --> 00:31:19.599
And I, you know, I just had someone pop into my head when you were just now asking that and I can picture her cuz she sent a video of her doing that when she couldn't before.

00:31:19.599 --> 00:31:21.970
Just something you go, well that's pretty simple, is it?

00:31:22.420 --> 00:31:24.940
You know, it's it can be really, really powerful,

00:31:25.285 --> 00:31:27.025
Yeah, that stuff is huge.

00:31:27.394 --> 00:31:30.325
I had a client, he was like, I just wanna be able to play pickleball.

00:31:30.519 --> 00:31:31.009
yeah.

00:31:31.974 --> 00:31:38.744
He's a youth leader and he's like, you know, the boys were playing pickleball and I thought I might break in half if I did that.

00:31:38.775 --> 00:31:42.194
He's like, I just, I just wanna be able to play pickleball if they wanna play.

00:31:42.944 --> 00:31:44.355
And I think that's so true.

00:31:44.355 --> 00:31:47.924
Like that aspirational, and you gotta keep those things in mind.

00:31:48.480 --> 00:31:52.037
And I've seen them, it's so personal for each person.

00:31:52.576 --> 00:31:56.747
I have seen Wises that read.

00:31:57.224 --> 00:32:07.454
Amazing and just are full of emotion and they're lengthy and I've seen whys that are two short paragraphs,

00:32:07.829 --> 00:32:08.440
Mm-hmm.

00:32:08.835 --> 00:32:12.315
both as compelling for each individual.

00:32:13.065 --> 00:32:16.654
It just, it varies so much, but we're gonna look at.

00:32:17.414 --> 00:32:21.644
You know, when we're looking at developing the why, we wanna look at things like health and longevity.

00:32:21.644 --> 00:32:24.855
What are some things that are, that are possibly, you know, impactful to you?

00:32:25.184 --> 00:32:27.555
How might relationships improve?

00:32:28.005 --> 00:32:29.865
Is there any fa is there any factor there?

00:32:29.865 --> 00:32:31.214
There may not be, but we do.

00:32:31.214 --> 00:32:32.565
We wanna at least explore that?

00:32:32.595 --> 00:32:34.634
You know, are there relationships that could improve?

00:32:34.964 --> 00:32:38.904
Is there any kind of professional, aspect that may improve?

00:32:38.964 --> 00:32:41.664
You know, cuz people a lot of times say, cause I work with.

00:32:42.700 --> 00:32:48.430
You know, leaders a lot of times and CEOs and they say, I wanna feel confident.

00:32:48.549 --> 00:32:52.329
These are that self again, self c I wanna feel confident when I come into the room.

00:32:52.509 --> 00:32:57.970
I wanna feel confident that people see me as someone they should believe, someone that they should trust.

00:32:57.970 --> 00:33:05.559
And all of these things, they're not, not anything I think, but these are what, this is what they say to me and have for, for all these years.

00:33:05.950 --> 00:33:08.259
Um, are there any financial benefits for doing it?

00:33:09.244 --> 00:33:12.894
there could be cost reduction, there could be who knows, you know what, what it could be.

00:33:13.224 --> 00:33:14.875
Um, then again, the aspirational stuff.

00:33:15.085 --> 00:33:20.575
Anything fun, kind of recreational, you know, like what might you want to do?

00:33:20.605 --> 00:33:22.194
Uh, we just wanna explore it.

00:33:22.224 --> 00:33:24.414
There may each person's so different, there may not be.

00:33:24.625 --> 00:33:34.750
And then also, What about just things that are kind of more a part of the physicality, the body, if there is anything, you know, um, I want to be able to wear the sleeveless dress and feel blah, blah, blah.

00:33:34.839 --> 00:33:38.589
You know, it's not, each person's different, but some people might have that.

00:33:38.589 --> 00:33:43.779
I wanna wear the little black dress, or the guy says, I wanna be able to wear the 34 waist jeans or whatever.

00:33:43.880 --> 00:33:48.980
If there's any aspect to that, you know, so there's a lot of elements that go, go into it.

00:33:49.069 --> 00:34:02.869
It's very individual and we want to explore and ring out every single drop out of it and not assume that because someone wants it, I want it, I want to lose 30 pounds.

00:34:03.410 --> 00:34:06.859
I want to, you know, we have to know why.

00:34:07.309 --> 00:34:10.130
If we do, we'll move a mountain.

00:34:10.670 --> 00:34:12.320
And here's the thing.

00:34:13.260 --> 00:34:18.679
you know, with kind of the blueprint and the path already laid out before them.

00:34:18.860 --> 00:34:23.630
It isn't moving a mountain as someone may have to do if they're alone.

00:34:23.630 --> 00:34:34.099
And it's confusing and they're, and a lot of people as we know are dealing with misinformation that's out there and everything is do this one day and don't do that the next and which way do I go?

00:34:34.099 --> 00:34:37.579
And up is down, and down is up and holy cow, it's confusing.

00:34:38.239 --> 00:34:41.599
But when we remove that, this really complex.

00:34:42.137 --> 00:34:53.478
thing called managing our health and weight and whatnot in 2023, uh, becomes easier and it becomes something that is doable and makes sense.

00:34:53.507 --> 00:35:08.568
And it also for my clients, what I've noticed so much, and it is so I get so much satisfaction from'em, is when they understand why, not their why, but why they have not had success so far.

00:35:09.318 --> 00:35:12.737
but it was based on eat less and exercise more.

00:35:13.568 --> 00:35:14.177
Mm-hmm.

00:35:14.387 --> 00:35:14.898
I mean,

00:35:15.018 --> 00:35:15.818
it's not enough.

00:35:15.978 --> 00:35:16.757
it's not enough.

00:35:16.757 --> 00:35:20.568
And yeah, the math is the math, that's fine.

00:35:20.597 --> 00:35:25.818
But how do we do it and how do we, how do we become better life managers?

00:35:25.938 --> 00:35:27.318
Cuz that's the emotional fitness part.

00:35:27.318 --> 00:35:28.728
How do we become better life managers?

00:35:29.552 --> 00:35:36.362
So that we can, again, make that better decision when we're tired at the end of the day, when we're frustrated, when anxiety is high and so forth.

00:35:36.362 --> 00:35:42.512
And so we look at all of those components to help our clients make those better decisions to stay on track more often.

00:35:43.427 --> 00:35:44.478
Because that's when you fall back.

00:35:44.478 --> 00:35:51.117
When you're tired, you fall, have to fall back on your commitment, which is that why I just like to, give examples.

00:35:51.353 --> 00:35:55.702
Even though, like you said, it's, it is very individual, your why will look really different.

00:35:56.193 --> 00:36:01.682
I do like to give examples to get people kind of that jumping off point of what we mean by that.

00:36:01.688 --> 00:36:07.922
But I think one of the keys to finding it, to finding your why is to just keep asking why.

00:36:09.018 --> 00:36:12.487
And I think that's what you're saying with drilling down, like, why do you wanna be healthier?

00:36:12.518 --> 00:36:16.237
Why do you want to, you know, be confident?

00:36:16.237 --> 00:36:18.788
Why do you, what, why does that matter?

00:36:18.793 --> 00:36:22.628
Until you really get down to that base reason.

00:36:22.807 --> 00:36:25.148
And I think that can be really powerful.

00:36:26.112 --> 00:36:32.202
like you had said too, you know, just, you know, in processing in just another couple minutes that you and I have been.

00:36:32.831 --> 00:36:38.592
So often, um, if it's a professional and they're, they may be somebody in the health field.

00:36:38.621 --> 00:36:45.371
When I first had a medical doctor come to me in the late nineties, I thought to myself, wait, what?

00:36:45.972 --> 00:36:56.532
What, why, what do you, how come, you know, again, I, if intelligence was the answer, they, they'd be, they'd be whatever they wanna be because they've got it, you know?

00:36:56.532 --> 00:36:58.152
Um, but that's not it.

00:36:59.711 --> 00:37:04.722
It's, it, it is, you know, it is all, all the other factors, you know, that we're talking about.

00:37:04.722 --> 00:37:23.641
So yeah, it's, it's gonna take, it's gonna take everything but not over in an overwhelming way, in a step-by-step, you know, um, bite size way, so to speak, so that they can, you know, kind of assimilate everything and just kind of grow little by little to being able to make those, those better decisions.

00:37:24.297 --> 00:37:24.597
Yeah.

00:37:24.597 --> 00:37:29.277
So it's kind of how we're, we stay on track with the Y power.

00:37:29.277 --> 00:37:34.976
But one thing that you said, which I really love this saying, is it's the start that stops most people.

00:37:35.606 --> 00:37:44.336
And I, I think that there is so much information out there, it, like we've said there, it's not a lack of information, it's not a lack of intelligence.

00:37:44.786 --> 00:37:46.016
It really is.

00:37:46.757 --> 00:37:53.447
Our brains and our thoughts and our, a lot of that emotional fitness that keeps us from doing these things.

00:37:53.447 --> 00:37:58.726
But it is that start, it's like overcoming the, inertia of beginning.

00:37:59.117 --> 00:38:05.387
So what, what would you say are a few things that, maybe are some easy ways to get started with all of this?

00:38:05.882 --> 00:38:06.331
Yeah.

00:38:06.931 --> 00:38:17.251
So, you know, if we kind of look at each thing, um regard to like nutrition and exercise and, and then maybe the emotional fitness, you know, components.

00:38:17.822 --> 00:38:21.572
Um, again, nutritionally they have made.

00:38:22.547 --> 00:38:30.976
Some ready to go pre-packaged real food items that are vegetable based and fruit based, really easy to access now.

00:38:31.246 --> 00:38:33.586
It didn't exist 30, 40 years ago.

00:38:33.706 --> 00:38:34.876
Yeah, and that's a good thing.

00:38:35.237 --> 00:38:42.646
You know, again, just using the rice cauliflower example, but any of the vegetables where you've flip it around and it says ingredients, zucchini.

00:38:43.217 --> 00:38:49.007
Ingredients, cauliflower ingredient, whatever, green beans, any, any way that that can be brought in and used.

00:38:49.007 --> 00:38:49.456
Please do.

00:38:49.456 --> 00:38:52.306
You don't have to get fresh green beans.

00:38:52.876 --> 00:38:53.536
cut'em.

00:38:53.836 --> 00:38:54.286
Wash.

00:38:54.286 --> 00:38:55.336
I mean, you don't have to.

00:38:55.666 --> 00:38:57.976
And you know anything that's ready to go.

00:38:58.277 --> 00:38:59.836
Um, that is real food.

00:39:00.286 --> 00:39:03.916
If you're able to, I'm all about it, you know.

00:39:03.976 --> 00:39:05.507
Um, and.

00:39:06.661 --> 00:39:15.032
Again, just bringing that in and again, hid bringing in more vegetables, hiding vegetables in things that are, have a stronger flavor th way.

00:39:15.032 --> 00:39:19.351
Any way you can hide them at all, because it's gonna add bulk, it's gonna add nutrients, you're gonna feel fuller.

00:39:19.742 --> 00:39:27.331
And um, it's gonna be improving health all along the way too, because again, like you said, we're displacing, we're doing the reverse of what's happened.

00:39:27.331 --> 00:39:30.001
We're displacing ultra processed food as we bring in more real.

00:39:31.077 --> 00:39:34.442
um, fresh fruit, of course, frozen fresh fruit.

00:39:34.592 --> 00:39:35.101
Great.

00:39:35.402 --> 00:39:37.771
You know, anytime you can bring that in, bring that in.

00:39:37.771 --> 00:39:52.472
The other thing I would say is that my clients do a lot of, batch cooking on one day, maybe a couple hours of batch cooking, and enough where it lasts them four or five days where there's just stuff's ready to grab and go, and the the easier things.

00:39:53.177 --> 00:39:54.347
To grab and go.

00:39:54.347 --> 00:39:56.777
I'm that way still, and I've been doing this a long time.

00:39:57.166 --> 00:40:02.916
If vegetables in the fridge are not grab and go ready for me, I'm way less likely to eat'em.

00:40:03.077 --> 00:40:06.197
If I gotta pull it out, wash it, cut it, prepare it, get it to go.

00:40:06.617 --> 00:40:08.387
What happens is you go, oh my gosh.

00:40:08.391 --> 00:40:14.086
I, it's, it's a couple hours of prep time on a Sunday or whatever, but the time, it saves you.

00:40:14.597 --> 00:40:15.496
And then also just.

00:40:16.487 --> 00:40:20.507
Minimal investment in your health and the behavior.

00:40:20.717 --> 00:40:25.606
Um, it's just a win-win, win all the way across, and it really is a success strategy.

00:40:25.612 --> 00:40:28.126
So as far as nutrition goes, those are some of the things that I would say.

00:40:28.126 --> 00:40:30.047
What have you found as, as far as a starter,

00:40:30.719 --> 00:40:32.958
well let me just make a comment on the batch cooking.

00:40:33.289 --> 00:40:34.849
I'm not very good at.

00:40:35.574 --> 00:40:37.344
Batch cooking like on a Sunday.

00:40:37.643 --> 00:40:41.903
But the way I get around that is I will double things all the time.

00:40:42.173 --> 00:40:45.773
So like, if I'm making a sauce, I double it, I freeze half.

00:40:45.833 --> 00:40:47.634
If I'm making enchiladas, I double it.

00:40:47.634 --> 00:40:51.923
I freeze half if I'm making, um, or especially if I'm roasting vegetables.

00:40:51.929 --> 00:40:55.193
There's only four of us at home now cause my two older boys are in college.

00:40:55.554 --> 00:41:00.534
I still make the same amount of roasted vegetables and I put half in the fridge because I, that's what I wanna eat for lunch.

00:41:00.534 --> 00:41:02.454
I love roasted vegetables, but I'm.

00:41:02.898 --> 00:41:03.798
roast them at lunchtime.

00:41:04.159 --> 00:41:18.668
So anytime, especially that I'm doing vegetable preparation, if you don't have time or, or batch cooking isn't part of your life right now, or even if it is anytime you're cooking, just make more and utilize the freezer.

00:41:18.699 --> 00:41:22.208
Cuz, although in the technical definition, I think that.

00:41:23.083 --> 00:41:29.833
Things that are frozen are supposedly processed, but I don't think, like your definition does not include that at all.

00:41:29.833 --> 00:41:32.264
I would say Use Use that

00:41:32.429 --> 00:41:32.849
It's not.

00:41:32.849 --> 00:41:34.768
It's not an ultra processed food though, depending.

00:41:34.768 --> 00:41:36.018
It just depends on the ingredient.

00:41:36.739 --> 00:41:36.914
Yeah.

00:41:37.184 --> 00:41:45.313
So if you are using frozen vegetables or if you are able to prep some and freeze some, that is a really great way.

00:41:45.623 --> 00:41:59.934
honestly, as far as starting, I think, one of the easiest ways really is to just make the decision that on your very next bite, You're going to eat according to your hunger and fullness cues.

00:42:00.293 --> 00:42:07.023
This always gets people when they say, you know, well, I've messed up now, or I'll just wait until Monday.

00:42:07.083 --> 00:42:12.724
Like, you can actually start on your very next bite, which or your very next meal.

00:42:13.639 --> 00:42:16.579
If you messed up, if you are like, I feel gross.

00:42:16.639 --> 00:42:22.998
I did not eat something that works well for my body, the next time you get hungry you can eat something that works well for your body.

00:42:23.449 --> 00:42:27.648
It's just that very next bite can be something that works for you.

00:42:28.068 --> 00:42:31.458
And I think that making a big, dramatic.

00:42:32.494 --> 00:42:34.563
Entrance is unnecessary.

00:42:35.043 --> 00:42:39.184
And so we need to kind of do away with the dramatic entrance of starting.

00:42:39.724 --> 00:42:49.864
And so I kind of love starting on a random Wednesday afternoon because you, we don't need to have that dramatic Monday start that dramatic January 1st start.

00:42:50.114 --> 00:42:52.543
and I think that's what stops people is they don't know when.

00:42:52.784 --> 00:42:54.253
And like I'm just here to say it.

00:42:54.688 --> 00:42:55.949
Today is a good day.

00:42:56.759 --> 00:42:58.438
Thursday afternoon is a good time.

00:42:58.498 --> 00:43:00.059
Tuesday morning is a good time.

00:43:00.088 --> 00:43:10.748
Like it's always a good time to start and I, I think just dropping the idea that it needs to be the perfect time because truthfully, something will always come up.

00:43:12.103 --> 00:43:14.023
someone will always have an emergency.

00:43:14.023 --> 00:43:16.393
Your kids will always be part of your life.

00:43:16.393 --> 00:43:27.775
There's never really a time where you're not busy, It's just, you know, it's just part of our lifestyle these days, and so waiting for things to calm down that that's not gonna happen.

00:43:27.775 --> 00:43:29.815
That's just your brain's way of putting it on.

00:43:31.530 --> 00:43:49.445
there's um, Another thing that, that I wanna just say on the nutrition side for starting too, is if you are on a multi soda, multi pop, multi whatever, kick, don't try to, I'm not saying don't, I'm not gonna say don't do it if you want, but cut back one, not cut it back to one.

00:43:50.286 --> 00:43:50.286
cut.

00:43:50.291 --> 00:43:53.135
Just cut back one and start there and say, Hey, I was doing six a day.

00:43:53.135 --> 00:43:53.826
I'm at five now.

00:43:53.856 --> 00:43:54.186
Great.

00:43:54.215 --> 00:43:58.806
That, and since we're talking about starting, that's a great pla uh, a great thing to add in.

00:43:58.806 --> 00:44:01.476
Just start, just bring that down a little bit.

00:44:01.481 --> 00:44:03.275
Bring some, bring your water up a little bit.

00:44:03.456 --> 00:44:13.056
We try not to just take away, like you said, um, bring it up, bring up the good, bring up the real food, um, and, and let it displace the other.

00:44:13.416 --> 00:44:16.865
But with regard to the, the, uh, the next.

00:44:17.601 --> 00:44:22.550
Um, there's an acronym that I use called I, my students know that I, I say we need to call Dr.

00:44:22.550 --> 00:44:29.661
F and it's just an acronym that helps me remember, which is, okay, like you said, you just had the whatever and it wasn't on plan.

00:44:29.661 --> 00:44:30.530
You're like, oh, crap.

00:44:30.530 --> 00:44:30.981
You know,

00:44:31.240 --> 00:44:31.851
Mm-hmm.

00:44:32.271 --> 00:44:33.951
D is do no further harm.

00:44:35.181 --> 00:44:38.210
Okay, so R is recover quickly.

00:44:38.905 --> 00:44:39.865
do the next right.

00:44:40.585 --> 00:44:41.846
You know, recover quickly.

00:44:41.846 --> 00:44:42.715
Do the next right thing.

00:44:42.715 --> 00:44:46.885
Not like you said, not tomorrow, just do the next right thing, whatever that would be.

00:44:47.425 --> 00:44:52.885
But do no further harm it, you know, if you've got a flat tire on your car, let's not slash the other three,

00:44:53.110 --> 00:44:53.800
Exactly

00:44:53.936 --> 00:44:54.326
right?

00:44:54.686 --> 00:45:04.195
So we don't, you know, we don't want to have, you know, if you've, you've probably heard this, but, uh, a couple of researchers, uh, maybe 10 or so years ago, came up with this phrase called the, what the hell?

00:45:05.900 --> 00:45:15.085
and we all know we've all said it, but I didn't know it was an actual thing until a few years back, but it's called the what the hell effect and it's where you go, well I already had the thing.

00:45:15.090 --> 00:45:15.715
What the hell?

00:45:16.315 --> 00:45:17.065
I've already blown it.

00:45:17.065 --> 00:45:18.385
I may as well, you know, whatever.

00:45:18.746 --> 00:45:19.166
We wanna

00:45:19.360 --> 00:45:20.501
it Might as well eat.

00:45:20.740 --> 00:45:21.190
Yeah.

00:45:21.190 --> 00:45:23.710
Well I might if I did that, I might as well eat

00:45:23.936 --> 00:45:24.746
Fill in the blank.

00:45:24.746 --> 00:45:31.916
And so we're gonna slash the other three tires when right now you just got, you know, a tire with low air, not even flat, and then you, you know, you slash the other three.

00:45:31.920 --> 00:45:40.856
So D is do no further harm ours, recover quickly, do the next right thing, and F is fail forward with forgiveness and by failing forward.

00:45:40.860 --> 00:45:48.476
The way I think of that is only take, only look in the rear, rear view mirror enough to see if there's something to.

00:45:50.096 --> 00:45:52.570
not judge yourself, beat yourself up and all that.

00:45:52.570 --> 00:45:54.371
But is there something to learn from it?

00:45:54.371 --> 00:45:57.490
Is there something we can take away that might help us prevent it in the future?

00:45:57.670 --> 00:45:58.871
Is there something we can take away?

00:45:58.871 --> 00:45:59.530
What set us up?

00:45:59.561 --> 00:46:00.431
What was going on?

00:46:00.436 --> 00:46:01.210
What were we feeling?

00:46:01.210 --> 00:46:02.260
What was the circumstance?

00:46:02.266 --> 00:46:05.320
So, um, fail forward with forgiveness.

00:46:05.561 --> 00:46:07.481
Um, be self-compassionate.

00:46:07.485 --> 00:46:17.110
The, the research and my real world experience really come together strongly in that way, that if beating ourselves senseless was the answer, no one would be heavy.

00:46:18.221 --> 00:46:20.050
People are really hard on themselves.

00:46:20.635 --> 00:46:21.146
Yeah.

00:46:21.235 --> 00:46:27.206
If beating yourself up was, was effective, I, yeah, I don't think we, you and I would have jobs, to be

00:46:27.490 --> 00:46:28.871
Right, right.

00:46:29.186 --> 00:46:36.536
are so hard on themselves and we would never say the kinds of things that we say to ourselves out loud to another person.

00:46:37.820 --> 00:46:45.400
And people, people then will say, yeah, but if I'm not hard, I need to be hard on myself cuz I'm too easy on myself.

00:46:45.400 --> 00:46:46.931
And there's a difference between.

00:46:47.889 --> 00:46:59.469
Holding yourself to some account as a friend would, treating yourself like a good friend and, and really beating yourself up, which can be quite negative and usually goes the wrong way.

00:46:59.768 --> 00:47:01.838
Um, and it's one of the reasons that it hasn't worked.

00:47:01.838 --> 00:47:03.219
So definitely go compassionate.

00:47:03.224 --> 00:47:03.699
But Dr.

00:47:03.704 --> 00:47:15.938
Ref is an acronym that people can, can kind of use to, uh, just goes along with what you're saying, but like you said, it is the next right thing, you know, if, if you're able, whatever that is for you is something to do.

00:47:15.989 --> 00:47:16.134
Yeah.

00:47:16.764 --> 00:47:17.364
That's great.

00:47:17.364 --> 00:47:17.963
I love it.

00:47:17.963 --> 00:47:18.983
Thank you so much.

00:47:19.523 --> 00:47:23.233
So why don't you tell us a little bit more about what you do or how people can find you.

00:47:23.833 --> 00:47:24.764
Sure, no problem.

00:47:25.431 --> 00:47:37.775
so we've been doing what we do virtually again for 23 years, so, Um, if, if someone does come into our, our program, we do meet you where, where you are, whatever that may be.

00:47:37.775 --> 00:47:48.036
We've got people that are already very active, already doing things quite well and they still want to improve leanness or they wanna lose 10 or 15 pounds or whatever it may be.

00:47:48.036 --> 00:47:50.885
But they've been struggling for a while and they haven't been able to do it on their own.

00:47:51.456 --> 00:47:52.675
We'll meet you where you are.

00:47:53.490 --> 00:47:54.755
maybe it's 30, 50 pounds.

00:47:54.755 --> 00:47:56.556
Maybe the behaviors are a little different.

00:47:56.556 --> 00:47:57.815
Maybe nutrition isn't quite there.

00:47:57.815 --> 00:47:59.856
Or maybe it is, maybe exercise isn't quite there.

00:47:59.856 --> 00:48:00.485
Maybe it is.

00:48:00.726 --> 00:48:07.505
Maybe the, the, uh, the emotional part, um, needs, uh, some, uh, some attention and it goes all the way up.

00:48:07.510 --> 00:48:13.416
So each person, although we're all human, fortunately that works.

00:48:14.166 --> 00:48:18.755
A reasonably good degree in medicine, and it works to a reasonably good degree in coaching.

00:48:18.815 --> 00:48:20.166
We are at least all human.

00:48:20.226 --> 00:48:27.856
Our heart is located in our, you know, chest cavity here, you know, and generally speaking, it's always there.

00:48:28.416 --> 00:48:33.755
But that doesn't mean that we all respond in the same way, and it doesn't mean that we all need the exact same thing.

00:48:33.755 --> 00:48:34.835
It's the same in medicine.

00:48:35.045 --> 00:48:39.635
You know, physicians try to treat us the best they can, but we're all unique in, in certain ways.

00:48:39.635 --> 00:48:41.766
Certain medicines work better for one than another.

00:48:41.885 --> 00:48:45.306
Certain treatments work better for one than another, and it's the same here.

00:48:45.681 --> 00:48:47.090
but we, we are gonna meet each person.

00:48:47.090 --> 00:48:50.271
We're gonna make sure they, they, uh, have accountability.

00:48:50.661 --> 00:48:58.161
Um, have the education to really get the right information, uh, solid evidence-based information on the nutrition and exercise component.

00:48:58.751 --> 00:49:10.661
Once those are are taught, then we are going to focus on three major legs in, in a way that that person needs unique to them.

00:49:11.501 --> 00:49:13.260
How much, why, you know?

00:49:13.706 --> 00:49:15.626
Needs to be gone through.

00:49:15.626 --> 00:49:17.815
How, how deep do we need to go with that?

00:49:17.905 --> 00:49:18.806
How's it working?

00:49:18.835 --> 00:49:21.266
You know, it could be really strong from the get-go.

00:49:21.266 --> 00:49:29.576
Maybe it needs a lot of work because it's really superficial and we're gonna look at are there compulsive overeating things regarding, you know, uh, processed food addiction.

00:49:29.606 --> 00:49:32.516
There isn't food addiction, but there is processed food addiction.

00:49:32.835 --> 00:49:34.885
So is there anything there?

00:49:35.036 --> 00:49:41.635
Not every single person who's overweight or obese has food addiction, so we'll, we'll look at that and kind of see if there's anything.

00:49:42.465 --> 00:49:51.686
And then the other thing is just really this, this big area of emotional fitness where we want to help our, our clients feel authentically good.

00:49:52.795 --> 00:49:56.215
More often with better self-regulation as they're doing it.

00:49:56.545 --> 00:49:58.525
And so there's regretfully good.

00:49:58.675 --> 00:50:05.036
And that's where, you know, for that moment, we ate whatever, and it felt good for about 30 seconds, but we regret it later.

00:50:05.335 --> 00:50:12.115
You know, we can have, um, shopping, therapy, retail therapy and we feel good, but we spent$700 we didn't have.

00:50:12.175 --> 00:50:14.155
So we regretted it later.

00:50:14.155 --> 00:50:17.155
There's certain behaviors that you can feel regretfully.

00:50:18.135 --> 00:50:18.815
you feel good in the moment.

00:50:18.815 --> 00:50:19.596
You regret it later.

00:50:20.076 --> 00:50:36.576
We want to move more and more toward feeling authentically good overall, and then continuing to just kind of grow the inside, um, personal growth oriented in all of these emotional lifestyle factors so that ultimately it comes down to on the emotional fitness side.

00:50:37.405 --> 00:50:46.135
Feeling authentically good, better self-regulation to honor, uh, the, the, the goals that you have, not that you know we have for you, but the goals you have.

00:50:46.735 --> 00:50:59.786
But ultimately, it comes down to when the stimulus, whatever it may be occurs, there's a space between the stimulus and the response and when we're emotionally fit and when that's strong.

00:51:00.641 --> 00:51:02.561
We can slow things down a little bit.

00:51:02.561 --> 00:51:09.641
We can bring down catastrophic, we can improve our thought processes, and we're being driven by that strong why.

00:51:10.240 --> 00:51:18.311
Whatever the stimulus is within that space we have, we all have the choice to determine what the response is going to be.

00:51:18.911 --> 00:51:21.581
So it's about helping them create that little bit of.

00:51:22.706 --> 00:51:30.266
So that they can make the better choice on the stressful day, make the better choice when they would ordinarily be triggered by whatever it may be.

00:51:30.536 --> 00:51:40.576
Um, you know, an argument with a spouse or the situation here, or the work environment or whatever the kids or whatever it may be, where normally it's just like a light switch, it just goes right.

00:51:40.945 --> 00:51:41.905
And it's like, that happened.

00:51:42.476 --> 00:51:43.885
I go right to this every time.

00:51:44.635 --> 00:51:51.235
And if we can we can help with it, you know, with, with stronger emotional fitness and awareness in, in all of that and support.

00:51:52.896 --> 00:52:02.530
when that stimulus occurs, they're, they can see that there's that space where they at least have the ability to go, no, I, I'm gonna do this instead.

00:52:03.101 --> 00:52:04.240
Uh, there's an alternative.

00:52:04.661 --> 00:52:14.860
You know, there's a, there's a different coping mechanism, there's a different way, uh, and it's just enough space to make the better choice where all of a sudden the pattern starts to be broken.

00:52:14.860 --> 00:52:20.710
So we come at it from all of that in, in a very supportive, uh, way that meets our clients where they.

00:52:21.581 --> 00:52:25.706
and uh, they can find us real simple at lluniversity.com.

00:52:26.302 --> 00:52:26.692
Okay.

00:52:26.692 --> 00:52:27.322
Sounds good.

00:52:27.809 --> 00:52:36.148
I love hearing how people describe similar things to what I do with different words, like just some of your terms.

00:52:36.534 --> 00:52:37.673
I'm like, oh yeah, I do that.

00:52:37.673 --> 00:52:38.844
I just call it something different.

00:52:38.844 --> 00:52:46.324
I just love that it's really fun to, just get a lot of other people, who are out to help people in the same way.

00:52:46.324 --> 00:52:49.893
You know, we're really, I love your words there about emotional fitness.

00:52:49.893 --> 00:52:59.253
I think that is so key here with health and weight loss because it really is, I feel like the missing link that has not been given to us.

00:52:59.364 --> 00:53:11.483
With all of the meal planned diets, all of the food lists that I've followed over the years, no one ever said, oh, and hey, if you don't feel like eating this, here's what to do.

00:53:12.054 --> 00:53:16.793
And I think that's where this emotional fitness comes in, because guess what?

00:53:16.824 --> 00:53:18.684
A lot of times I didn't feel like eating that

00:53:19.588 --> 00:53:19.793
Yeah.

00:53:19.914 --> 00:53:22.563
and then I thought I was broken because I.

00:53:23.063 --> 00:53:26.063
Follow their, their food list and their diet plan.

00:53:26.063 --> 00:53:29.393
And so I think that emotional fitness piece is so important.

00:53:29.393 --> 00:53:31.103
It's one of the things I focus on as well.

00:53:31.103 --> 00:53:34.884
So I'm so glad to hear that, that that is a key piece of your program.

00:53:34.889 --> 00:53:44.003
So thank you again so much for being here and I look forward to following you as well on Instagram and all of the places that you are linked.

00:53:44.634 --> 00:53:46.583
And we'll put the all that in the show notes.

00:53:47.554 --> 00:53:48.253
You bet.

00:53:48.253 --> 00:53:49.164
Thanks so much for having me.

00:53:49.164 --> 00:53:49.893
It's really been a.

00:53:53.175 --> 00:53:56.085
I really hope you enjoy this conversation with David Greenwalt.

00:53:56.115 --> 00:54:05.746
I really do love the way he talks about emotional fitness, such a great way to express the type of coaching I do as well to have your intentional thoughts where you want them.

00:54:06.166 --> 00:54:09.376
And to be able to process cravings through the tools I teach.

00:54:09.405 --> 00:54:11.416
That's all emotional fitness.

00:54:11.496 --> 00:54:14.945
Don't forget, I've got that go-to meals free ebook for you.

00:54:14.945 --> 00:54:22.166
And that is also a great way to get started with healthy eating It's a good way to eliminate the drama of what you're going to eat.

00:54:22.525 --> 00:54:24.565
And make it easy to plan your meals.

00:54:24.626 --> 00:54:27.295
So the link to that of course, is in the show notes.

00:54:27.596 --> 00:54:28.885
So grab that today.

00:54:32.757 --> 00:54:34.228
hey, thanks for listening today.

00:54:34.527 --> 00:54:39.708
If you're ready to get some personalized coaching from me, I'd encourage you to schedule a free strategy session.

00:54:40.378 --> 00:54:47.967
Visit www.wellwithlisa.as.me or it's easier just to find that link in the show notes.

00:54:48.297 --> 00:54:51.507
We'll talk about where you currently are with your weight loss goals.

00:54:51.748 --> 00:54:53.608
And I'll give you some actionable tools.

00:54:53.788 --> 00:54:55.847
You can start implementing right away.

00:54:56.556 --> 00:55:01.226
Before you go, make sure you subscribe to the podcast so you can receive new episodes, right when they're released.

00:55:01.617 --> 00:55:06.766
And if you're learning something new and enjoying the podcast, I'd love for you to leave me a five star rating and a review.

00:55:07.097 --> 00:55:12.447
Thanks again for joining me, Lisa Salisbury in this episode of Eat Well, Think Well, Live Well.