Transcripts Including Tag: weightloss

Description: Mindset :: weight loss

These are the transcripts that include the tag weightloss.

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007: Americas Food Obsession Jonathan Mendonsa And when you're not spending all that money on food you have it available to spend on other projects so it's not you know there are wins involved with getting this aspect down. And when you get your weight under control because you figure it is that there are savings there their savings from a medical insurance perspective which is preventative. Their savings from actually needing to use your health insurance now you don't worry about diabetes and hypertension and all the things that come with doctor's visits. I mean the cheapest health care plan is just living a healthy lifestyle. Now there are things that happened there obviously you can't control and I can't for that but there are plenty that are including diabetes and hypertension. And I'm saying that now as a pharmacist.
007: Americas Food Obsession Brad Barrett Yeah. One thing I kind of wanted to tieback just real quick on when when I was mentioning how how we go about our food because it ties directly into health which is overeating. I think you know I grew up in a family and this is not to denigrate my family here throw them under the bus but we're eaters. We come from a long line of eaters and people are you know somewhat overweight. And one of the many things that Laura has done to improve my life is to make me realize that I don't need to eat that much to be satisfied and to be healthy most importantly. And one of the great things that that we do where you know if Laura is making one particular dish Let's say you know Chicken Marsala and we've decided that that pot of chicken marsala is good for two nights for the two of us. It almost invariably causes us to not over yet on the first night.
010: Skinny Waist Fat Wallet Jonathan Mendonsa Absolutely that's exactly what it is is exactly what it is and a lot of times when you think you're hungry you're you're actually just thirsty. There's two different ways that people approach fitness. One of them is these these crazy diets and you know if you want to be a bodybuilder I think you probably do need to consume a massive amount of protein. But if you just want to be ripped or lean that protein is not necessary and in fact you know is a lot of people that want to be a bodybuilder that consume a massive amount of protein and because they don't have their macros right in their diet right they're just overweight and muscular. I mean it doesn't it's not attractive it's not something you'd want to emulate. But most of us recognize that there is something pretty much universally attractive about being lean and in shape and the great thing is that does not require an expensive diet. It requires a controlled diet but it totally fits within this frugal price model. We want to build out so you know be a body builder and broke or be completely ripped and don't have a fat wallet. The tagline we used was have a skinny waist and a fat wallet. And really what we're getting at is that you have the ability to be in any shape you want on a very frugal budget. And you know just focus on eating these healthy foods. Maybe some of which we'll talk about using some of the techniques that we talked about but it does not have to break the bank.
010: Skinny Waist Fat Wallet Jonathan Mendonsa So what I want to do with the remainder of the time that we're going to spend together today is walk through step by step every single little life hack that I've pieced together for this because I know I can do this. I am capable of doing this and at the same time I know that I am very average in every single way. There's nothing particularly special about me so I know that anything that I can do if I can explain to you what my thought process is if you want to grab a piece of that or all of that you can do something similar in your own life. And there's different things that I figured out over time. One of them is that. It goes back to the grazing most of the time that I eat that I eat I am eating because I think it's either time to eat or my brain is telling me that I should eat. Now neither of those have to do with your body actually needing food in order to survive. And so just like I told you that I wanted to desensitize my brain to sugar. I want to focus on being able to be OK with having a slightly empty stomach because your body and your brain gets addicted the feeling of being full. And the problem with all the processed food you eat over time is that your body goes from just wanting to be full to actually being bloated. So it's happy and bloated at the same time. And it wants you to continue to eat until you feel sick. You just you get to a weird place. And so in order to combat that to get back to normal you really need to start getting used to the idea of just being slightly hungry and that being OK and there's some extra perks to that that I'm going to unpack for you as I go through this. But just to convince you first of all you need to realize know if you're listening to this in America. We are the wealthiest country on earth right now. We have very very low levels of food insecurity. People that don't know where their next meal is coming from. Most of the population has that covered. And so what I'm what I'm saying is that most of us have forgotten that it's OK to miss a meal. In other countries people go days without without without eating. In many parts of the world and just from a physiological perspective your body can survive up to 30 days or more probably without food as long as you have water you can survive. And if you're extremely overweight that's stored energy so your body has all these extra mechanisms to cannibalize all that before it starts attacking all the energy that you have in your organs that you actually need. So if you're overweight if you have a 40 inch waist you have a massive amount of stored energy no matter how tall you are and what your specific situation is. If you have a 40 inch waist or higher you have a lot of stored energy. So it's not going to hurt you to have an empty stomach for a little bit. And there's there's some real power to suddenly being OK with that. And so one of the challenges for me was twofold. One is to be able just to go to bed on an empty stomach. Now I don't mean that you're focusing on anorexia or something like that. I'm just saying that it's OK to go to bed on an empty stomach. And what you might find the first time your brain will fight you on this it will make you think that you're miserable that you're horrible that things are going horribly wrong. Then you know what it takes you 20 minutes to go to sleep maybe even go to bed early because you don't want to have to deal with it. And the next morning it's weird First of all you're going to pop out of bed like a bat out of hell. That just happens. It's a flight or fight syndrome it's your body is telling you to go search for food. But the other thing is because you've gone now this extended period you've been fighting the psychological battle while you sleep the receptors in your brain have already calmed down a little bit and you'll notice you're actually less hungry when you wake up in the morning than when you went to bed at night.
010: Skinny Waist Fat Wallet Jonathan Mendonsa If you're overweight there's a good chance you're doing a lot of late night snacking and you're doing it because you're hungry late at night for whatever reason or you're craving something. Stop it just stop it. If you are doing it while hungry go to bed on an empty stomach. And if and if you're eating it at 1:00 a.m. in the morning go to bed earlier what are you doing up at 1:00 a.m.. I mean if you need to be for work ok that's fine when you work on another trigger but if you're staying up to watch TV what if instead you just change your schedule around you followed some of the other advice we said when we told you most of TV is a waste of time if you're spending all your time watching TV and you're staying up to one in the morning to go to your latest Netflix burner. Maybe you cut that out. You go to bed on an empty stomach and instead you start your day at 5 a.m. and you work on some of the you know you just change your whole life cycle. That's not a crazy thing to suggest especially if you say the most important thing in my life from now to April 22nd is losing 30 pounds.
010: Skinny Waist Fat Wallet Jonathan Mendonsa No that's exactly right and I wouldn't either. If you really want an in depth analysis I'm going to post on our website choose F-I dot com slash healthy living 101. You can also just go to the Web site click on experiment's they'll be a page for it and I'll document exactly the progress along with meal plans and that sort of thing. But I what I really want you to hear out of this is what we're actually doing and I think a lot of times you read stuff online and it's what they would do or what they think you should do. But it's not actually what they did because nobody has time to do all the stuff that they put in these packages. What this is is for somebody that's busy that wants to be intentional. And you know it's tying to that that idea that we talked to you about simplicity flexibility those two things. And it needs to it needs to meet the common sense test. I'm not going to spend two hours making one gourmet meal that's going to have minimal impact it's going to be a very simple meal because my number one thing is again not living to eat. It's losing 30 pounds by April 22nd 2017. Everything is focused on that. So now we've talked to several bullet points. I've weighed myself initially and you know if I'm going to lose 30 pounds in three months I need to lose. Right around three pounds a week now that's a little bit extreme. I would tell most of you really should be shooting for one to two pounds. and do it slowly and you don't have to do everything that I'm saying. You can just pick one or two of those things like for instance if you are gaining weight and you know the only thing you drink is soda. If you just cut that one thing out you don't rip and you just replace it with water. You're going to lose 20 pounds over the course of a year. I mean you know if you just did one thing and you cut out the late night snacking and you went to bed on a stomach you're going to lose a few pounds over the course of the next couple of months. But if you want to lose 30 pounds in three months you do it. All of these things I can't afford to miss a single window. So my next life hack is I told you about how I'm going to go to bed on an empty stomach. I'm going to need a little bit extra if I'm going to hit three pounds a week. That is an intense goal especially since I'm not running marathons I'm not doing Michael Phelps swim workouts. I'm doing very little cardio. I have to create a calorie deficit because there's two sides of the equation. There's what you eat. You know what is your basic metabolism. All of us have different metabolisms based on our height our muscle mass bone genetics that sort of thing. And then there's what you eat and the calories you know that you take in versus what your basic metabolism burns. That's just the in out scenario. If you take in less than your basic metabolism Burns you're going to lose weight. But then the other half of that is how much exercise are you doing. And I'm going to do a fair amount of exercise but I'm not going to go crazy with it. And so I have to focus on these dietary components and I'll tell you a bit more about the exercise plan in a second. But my biggest life hack here here is I'm going to fast a full 24 hour fast one day a week and that goes back to the desensitising the brain that I was talking about earlier and what I usually do is I I mean a game that around when I am at work I have a 12 hour work shift once a day so I'm very busy that one day and I'm going to consume a lot of caffeine on that one day. So black coffee totally fine but I'm not going to consume anything else I'm going to have my caffeine. I'm going to have tons of water and I'm just going to grind my weight that day and then I'm going to go to bed early that night as soon as I can get a I go to bed. And you know what I've instantly built into my day a 2000 calorie deficit into my diet just by not eating on that one day and the next morning I'll wake up and Instead of binge eating I'm just going to have a normal breakfast.
010: Skinny Waist Fat Wallet Jonathan Mendonsa Yeah you said that you said it exactly right basically when you eat your food your body breaks down and sits in your stomach for a while then it gets absorbed and then your body goes into a rest and digest mode and it stays there for several hours. But if you do what they're talking about with the intermittent fasting because there's this extended window that's outside of a 12 hour period where you haven't had food so from six the following evening to six in the morning would be would be 12 hours and anything past that you could potentially be in the state of ketosis and at that point the idea is that you're actually for a short period of time you're burning fat for energy. And if you do that consistently day after day that means that you're getting four hours every single day where you're just burning fat for energy and then over time you can channel that into a real weight loss.
010: Skinny Waist Fat Wallet Jonathan Mendonsa OK. One of the things that got me thinking about this was a conversation that or a speech that J.D. Roth gave at a recent camp that we went to the Money Mustache camp in southeastern Florida and you know there were a lot of content creators and people that were working towards financial independence or already financially independent people that were interested in minimalism and being frugal or at least you know living an efficient lifestyle and using that to reach their goals. It was a very inspiring camp that we went to and we met a lot of really cool people and I got to meet J.D. Roth for first time and he you know became famous maybe five six seven years ago with the Web site get rich slowly. At some point he sold that stop doing it and came back and now he has a Web site called Moneyball. And I've gone and checked it out and it's pretty cool. But I was very excited to meet him and he gave a talk on developing a personal mission statement and it was a very cool talk and he and he started by giving you a couple of questions to really dig into. It really challenged me on a couple of levels so I think I went a different way with that at the end than I initially thought I was going to but I was really challenged by it I'm going to share a little of those ideas with you and he was basically deciding telling you that you would be advised to create this personal mission statement that would help you dictate the direction that your life was going to go and I was starting to write mine. And about halfway through he said Now I want to challenge you with this whatever you've got. I don't want you to make money your goal. I want you to assume you've already hit that. You've already you've already achieved that in every single way. Money is not a concern. And it was a reboot it took me it took me a while to to actually reset the clock and figure out what would I do if money actually weren't a concern. What is actually important. Because a lot of my goals a lot of things that I work for involve being financially independent and financially independent is tied hand in hand with having with having money or at least enough money so you don't need to worry about it. But what about when you actually get there. And I found that very challenging. First of all to think in that way it was really good for me so I owe him you know just to thank you for throwing that out there. And I created something which I can share to another point. But one of the things I realized when I finished creating that and writing down is that food was nowhere on that list. It was not for me to just enjoy eating lots of great good food that tasted delicious. It just didn't even show up and I had eight or nine bullet points and for me that was striking because you know as time progresses and you get into your 30s your metabolism starts to slow down and you get more comfortable with life and you get into a habit of just eating whatever comes in front of you. And you know I've gained probably 20 or 30 pounds over the last several years. And they weren't going anywhere and to be honest I was I was kind of content with it at that point in time but I realized you know my goal you know maybe it's to be a better person it's to spend more time with family. It's to do more travel to. You know but it wasn't it was not food. And so I had to ask myself Am I eating to live or am I living to eat. Because I have you know I've gained all this extra weight. And so you know a couple I came away from that I got a son that I want to keep up with. I want to be just a healthy energetic dad I don't want to be a couch potato. I need to get this under check. So I created these these six or seven post-it notes and I just literally did this I had my desk I wrote out these notes and there's nothing fancy. They're very simple things. One I decided you know what I want to lose 30 to 30 pounds by the time my son is born to. I don't want to have any sugar for the next three months I want a completely detoxed my brain from sugar three. My actual weight I want to hit 167 pounds now I'm I'm five foot eight I'm not a tall guy I'm stocky I got a fairly muscular build but you know 167 pounds for me is really lean for. I want to make sure again that I'm eating to live. I'm not I'm not living to eat I never want to get in that mindset I don't want to graze. I want to be intentional by. I want to drink at least a half gallon of water per day to get there. 6 I want to go to bed on an empty stomach so I'm going to talk a little bit of those ideas with you and why I think they're important but the final thing the thing that ties them together. I have this picture of the ultrasound on my son that is my goal. I'm going to get there before he's going to go through these hurdles before he's born and I'm a be intentional about it. I'm going to make intentional decisions when you're being intentional when you're thinking to everything. You don't make these mistakes you don't graze from one suite to the next week you don't have eight pieces of pizza. It's when you relax your brain and you turn everything off and passively going through life that you just start doing things that don't make sense for your long term goals. And that's kind of where I'm approaching this from.
010: Skinny Waist Fat Wallet Jonathan Mendonsa Like you all have so much more self-care and Laura does from what I've heard she has so much more self-control than I do. It's very impressive. It's amazing. I don't think that a lot of the people that have problems with weight. You know when you would be able to do what they just did. I think that they have more self-control than you probably do if you're like me. That is not going to be enough to stop you. Laura can walk away from one piece of pizza. We've talked about that but the other thing there is you just got it. You've got to figure out what you can control. And then when you can't control it you've got to figure out a life hack to subvert it so it doesn't continue to be an issue for you.
012R: Friday Roundup Brad Barrett That's so awesome. And I mean what you just said there where you're not were you just feeling better. Right. And it's not just losing the weight it's not having those crashes right.
023R: Friday Roundup Jonathan Mendonsa I heard Paula say it. I thought I'd hijack it I thought it was pretty neat. So and then from there because you now you have to work less you can now spend the time on experiences with your kids. And so the biggest thing is he kind of makes this pivot. So first thing he says is you like to travel to other countries and nice hotels. I'm with you man that's experiences. But then you go down to a dark path and you start talking about just stuff right. Maine lobster sushi prime beef. Nice car BMW maybe throw a yacht or a jet ski. You know these really cool toys and stuff. More and more what what what I think we find Brad and I have identified is this stuff becomes boring. It's kind of like when you're trying to lose weight and they tell you you can have that one cheat meal a week right. You're allowed to have that one cheat meal a week and then over time you get in this habit where you realize you don't even really want that cheat meal that's kind of the hijacking of your brain that FI does to you maybe initially you need that cheat meal so you give yourself that allowance but you realize over time that you value that time that you've recaptured way more than you value stuff. The BMW just doesn't have the appeal because the choices that you've made that are now giving you the opportunity to pursue FI. That's the exact same process that now makes you not really care about stuff anymore. So I don't know that was Brad and I's thought. I'm with Brad. The next question is you know forget that. Let's make it even easier. Jason let's like let's get rid of the disease let's get rid of the job let's just say you haven't you know money is no longer an issue for you right. That's the real argument. What if money is no longer an issue. You can spend as much of it or as little of it as you want. What changes then. That's a real argument that's that's the question that I would ask. What would my life change that. And I think now that's the discussion we can have. And then you can really figure out what is it that you actually want to spend your money on because you have as much of it as you want. I mean would you want to have this opulent crazy lifestyle. That's a better question right Brad.
030: The Side Hustle Alan Donegan Absolutely. He helped me lose 80 pounds in weight as well so I wouldn't recommend his stuff.
033: Design your Future Dominick Quartuccio Right on, and it's going to occur to other people as dramatic because they're not paying attention to your every move but you're living those every move and therefore the net effect of that is that dramatic savings or that dramatic weight loss or that dramatic whatever that dramatic freedom when you leave corporate and people go whoa what the heck happened. It looked like it was you know it was just so sudden and you're like nah, no this is this is what I've been plotting for you know meticulously intentionally for quite a bit of time.
033R: The Friday Roundup Jonathan Mendonsa When you realize that you have direct control over the choices that you make every single day when you truly realize that. So instead of constantly being a victim to circumstance and oh woe is me my life my life my life. When you realize that there are things that you can do to regain control from the hamster wheel your life continually gets better and better and better. And it's this idea of intentionality and all these things. I mean do you see how this picture just comes together so beautifully you start with mindfulness that mindfulness allows you to be intentional with the choices those choices that you then make from this platform of intentionality then allow you to make better financial decisions better health decisions and those decisions allow you to get your immediate time back. You're able to then spend time with the people that you love and that you care about. And as a result of you being intentional with your health you have more of it because you're not going to be biting the dust at 52. Your cholesterol is in check your weight is under control. You have control of all of these things. If you choose it and every time you feel like you're slipping into your normal patterns realize that there's a space between stimulus and response and if you can get control over that you can change the response to an infinite number of alternate possibilities. Every time you crave chocolate you're immediate go to doesn't have to be to go for the candy bar. It could be to take a walk around the block. It could be to have a conversation with someone. It could be to learn a new skill. And you ultimately are the one that gets to decide whether or not you're OK with the status quo or whether or not you want to design the future that you want to live into and you want to start today.
033R: The Friday Roundup Jonathan Mendonsa Here's another one for you. Obesity runs in my family. If you're just going to analyze that at face value that says that you have no control over that situation that says that your weight is totally out of your control. What if it wasn't what if it was a series of choices that you were making for years decades without even realizing that you were doing it because you were just following status quo. And it led to a certain outcome but you realized by intercepting that space that you have the ability to make radically different choices and you don't need to do them all at once but you could make slow steps over time you could cut out the sugar water or the Coca Cola you could do smaller portion sizes you could slowly replace these heavily processed foods. And I think Tim Ferriss said it best out of the 44000 some odd options that are in the grocery store. There's about 100 that won't make you fat. So what if you realized that you have these choices that you could slowly insert and you could dictate this new direction for your weight and for your future. That's a belief system that people just assume they have no control over and it's just not. I mean I'm not telling you that you need to do anything with that right now but let that idea simmer for a little bit. Let marinate like Dom said and consider the fact that there may be limiting beliefs that you have never even realized that you've latched onto and just go explore everything you assume about yourself and then take a hard look at it. With this episode in context is there something that I hadn't considered.
033R: The Friday Roundup Brad Barrett And you know Jonathan it's funny that you bring that up because that's intensely personal for me because we do have a history in my family of many people being overweight and I know my brother Scott and I are both in the best shape of our lives right now. I think people would see us and say where we're pretty fit and it's because we've done exactly what you just described. It's small steps over time. I used to eat like crazy because that was just part of our culture. That was part of our family culture. To just eat until the food was gone essentially and it was always fine because I was always a soccer player and I was never overweight. But but I wasn't in the shape that I wanted to be in. I mean I and I kind of look back on the portions that we ate even when we got married 12 years ago at this point it was ridiculous and we've we've just made little little changes over time and it added up for both of us to not only a healthier lifestyle and slimmer more fit bodies at this point but frankly it doesn't cost as much. We've talked about this on past episodes where we say that we spend about $2 per person per meal on our dinners and these are home cooked delicious meals as good as anything you're going to get in a restaurant if not better and certainly healthier. And so you know I've had friends joke like oh $2 a meal like what are you eating like spaghetti and prego sauce everyday. No I mean we're eating what I consider to be Michelin star rated dinners essentially. I mean these are delicious delicious dinners.
044R: The One Way Ticket Brad Barrett So you talk about anchoring. Another thing that we focus on is like the why behind things like we talk about the why of FI. That's usually when you tell yourself a story of why you're doing something. It usually leads to success. And I'm curious I'm just setting you up for failure. So you know I'm not sure if there's going to be a good answer but like what is your why. I know when reading Tim Ferris's books and listening to some of his guests like Dominic D'Agostino they talk about like the cellular benefits you know of course there's like OK I'm not eating so I'm going to lose weight. Like that's the most superficial aspect and I'm not sure of that. That may or may not be what you're going for but like they talk about health benefits potentially of fasting like it helps rid the body potentially of precancerous cells and just enables the body to work more efficiently. Again I'm not a doctor. I'm. The farthest thing from anyone trained to go down that path. But you know that's what I've heard about. And I'm curious what was your why behind doing this fast.
045: JD Roth Get Rich Slowly Full Circle JD Roth No. So what I say is I started blogging before our blog was even a word. And that's true. So for me when I graduated from college first of all I wasn't actively interested in personal finance yet. Yes I was interested in trying to find ways out of debt. But I was searching for magic bullets. I remember a couple of times I sent away for things that I saw and magazines or newspapers. These ads were writing to us today and we'll show you how to get out of debt overnight or how to make $20000 a year in your spare time. I was searching for a magic bullet. I was trying to get rich quickly. I wasn't taking the correct approach. Looking at the long road. So yeah I graduate from college and right around that is when the internet starts becoming more prominent. So I graduated in 91. I think I read a book about the World Wide Web in 1993 94. I know that I got online and made my first web page in 1994 and then in 1997 I started basically what I would call a web journal what we called them back then was a web journal. And I started a web journal trying to document my physical fitness because along with that I was struggling with my weight and size documenting my progress. I had nobody reading it. Nobody is reading it. Back in 1997 and then in 1998 I started what you would recognize as a blog today I was just writing about like where I'm going on vacation what movies I'm seen. I had a hand-coded though there was no automation. And that got a little tedious so I just gave it up until the automation software came around a couple of years later and then I picked it up and that's when I started writing a regular blog. And that was my personal blog and I say that I wrote about cat computers and comic books because those are the three things that I wrote about and I built an audience at first it was just friends and family and then it was more and more people. And then it was in 2004 that I decided you know I really I'm sick and tired of being in debt. I have this credit card debt. I have the auto loan. I feel weighted down by it. And around that time my wife and I was married at the time she (his wife) and I bought a new house and when we bought the house on paper we could afford it. But the reality was once we moved into the house it just felt like this burden and I was I felt like I was drowning in debt. I was like How do I get out of this. And so I started going to the public library and checking out books about personal finance and I was reading everything I could about personal finance. And in October 2004 I sat down. I still have this document I drafted this document. It's basically my plan for getting out of debt in three years. And it was October 2004 I thought by December of 2007 I could be completely out of debt wrote up the plan and then a couple of months later on my personal blog because I didn't get rich slowly yet I hadn't started it. I wrote an article called Get Rich Slowly. It was basically me trying to crystallize all of these ideas that I had accumulated from the various books that I was reading. And I said you know it looks as if there's no reliable way to get rich quickly. But there is a reliable way to get rich slowly. And here's how it's done. And I said this is what I've learned. And for whatever reason that article went viral or what passed for viral at the time it wasn't anywhere near like what viral would be today. And then a few months later in April of 2006 I was fishing around for ways to make more money and I thought you know why don't I start a blog about personal finance I'll start a blog called Get Rich Slowly because that article was so popular it'll be the first personal finance blog on the internet I thought. Now I didn't realize there were already several other personal finance blogs dozens of others actually.
045: JD Roth Get Rich Slowly Full Circle JD Roth Well you know I think we kind of touched on this earlier my favorite life hack is the notion that action creates motivation. I think a lot of times people wait for the motivation to come before they get started on something like lose weight or start saving whatever it is. But the reality is action is what actually creates the motivation the motivation to ask them first. The action has to come first. And so what this boils down to is say you want to lose weight or you want to be a runner whether you go out and you run and once you run in the first five minutes. But when you're into it you're like OK I can do this. And it creates the motivation and you get you finish the run. I don't know anyone who goes out for a run and then decides like 10 minutes and I'm going to stop.

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