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[gentle music]

[upbeat music music]

[Tom] Over the years,
billions of pounds of fat

have been lost by people
all over the world.

It was done through
many different diet systems.

keto, intermittent fasting,
the Zone, Atkins,

fill your macros and so on.

And yet, how many of these people have kept the weight off

for over a year,
for over ten years?

How about 20 years?

[crickets chirping]

Yes, the answer is very,
very few.

In fact, they not only gained all their weight back they lost,

they generally gain back
even more than they lost!

This has been going on
for as long as people

have been trying to lose weight.

Which makes me ask, we blindly follow all these fads

and studies that come out,
but are these diets safe?

Or are they harming us
in the long run?

Are they even based on science?

We are bombarded with diets,
studies and many fads.

Even though we have access
to more information today

than ever before,
we are fatter now

than we were 50 years ago.

Like everyone else, I too have
yo-yo dieted all my life.

Finally, I got fed up

and decided
this yo-yo diet craziness

has to stop.

For a few years now, I have been researching the real, safe,

sustainable and scientific way
to lose weight.

But not just that.

I wanted to know
the habits of the people

who have lost the weight
in such a way,

they were able to keep it off.

You see, I just don't
want to lose the fat,

I want to do it safely
and never gain it back.

What is it that these people
know that most dieters

and experts don't?
What are the habits

and systems
that all these successful

people have in common?

What I found out is that most
of these weight loss programs

do not focus on the psychology
of it all,

they only focus
on the weight loss side.

You see, first you have
to change the mind

or you'll never change the body.

Well, in my quest, I discovered a large group of people

who have done this.
They kept the weight off

so far for five, ten,

and even 15 years and counting.

I believe at my heaviest,
I was around the 320.

And, uh, how much I've lost

looks like around
85 pounds of, of fat.

Back in 2017,
I was a type two diabetic.

My fasting glucose was 160.

And then, within about
six months I got things
under control.

And I was down at a fast of 72.

I was very pleased with that.

My doctor was pleased.
Within six months,

they finally
took me off metformin,

which I'd been on it
for a couple of years.

I kept it off for almost
three years now.

So, I've lost 120 pounds.

And I have kept it off
for about six years now.

I was a little over 230 pounds
whenever I started.

And then I got down
to about 105,

and the rest
I have just kind of gained,

kind of improved my body.

[interviewer] How hard is it
to keep it off?

Uh, I don't find it
hard to keep off.

Um, I have one of those minds
that when I go, I go.

I was 340 pounds.

Um, severely over weight.

I had a waist line
of between 44 and 46.

Wearing double x
and triple x shirts.

I've lost a 135 pounds.

I've kept it of
for about two to three years.

It's been so long, I can't
give you an accurate time.

But this is actually
taken no effort now.

It, it's effortless now.

[Tom] And through them,
I discovered the one person

that holds the largest body
of work in regards

to the psychology
of eating management

and relapse prevention in
America, over 40 years' worth.

So, I flew across the country
to interview him and others

that specialize in specific
areas of weight loss.

And what I found out is
the mind blowing information

that all these successful
people have in common.

[plane engine roaring]

[gentle music]

[Tom] Well,
let's start cleaning up

all the confusion.

Starting with,
knowing what's in our food.

I mean, we have to know
how many calories,

how many fat grams,
carbs and stuff like that

are in our food, so we know

what we are putting
in our bodies.

Back in 1990, the Nutrition,

Labeling and Education
Act was passed.

It required all food products
to put labels on them.

Including food ingredients,
serving size,

and terms like low fat and lite.

Even though things have been
added and subtracted

and changed over the years,
the basic standard

has been the same since 1990.

It seems like the government
is on our side and trying

to help us out on our journey,
right?

Well, I discovered,
that was wrong.

[upbeat music]

The first person
I saw was Keith Klein.

A certified clinical
nutritionist.

Keith Klein has been working
in the dietetic field

for over 40 years
and is considered

to be the "father
of eating management."

He has one of the largest
bodies of work

on eating management
and relapse prevention

which spans hundreds of articles, radio and TV shows,

including his own shows on CBS,
KSEV, and BIZ,

and nationally syndicated
Prime Sports Radio.

Mr. Klein was
the dietetic director

at several prominent
medical facilities

like the Institute
of Specialized Medicine

with psychiatrist Dr. John Simms

and Houston's Sports
Medicine Clinic,

which he owned
with Dr. Ron Preston.

He has helped thousands of people from famous sports stars,

Mr. Olympian athletes, to every
day folks like you and me.

He then opened the Institute
of Eating Management & Relapse

Prevention Center,
where he resides to this day.

He has written several
successful books

and created the hit
audio seriesThe Shift.

More recently he has created
an online weight loss program

that contains his life's work
called Lean Body Coaching.

I would contend that it's
almost impossible for Americans

to eat healthy today.

And why would I say
something like that?

Labels are the guidelines
by which

we have to choose healthy foods.

If the guidelines
on these labels are misleading

and deceitful, how can Americans
ever eat healthy food?

See, a big problem with having
so many deceptive labels out

is it causes a lot of people
to become somewhat delusional.

There's nothing worse
than thinking you're doing

the right thing only
find out you weren't.

Only because the labels
that you were using

were misleading and deceitful.

So, how many of you would
like to reduce the calories

in your food, reduce, let's say,
maybe the fat and would go out

and eat something like
lean ground turkey,

and clearly it tells
you that it's seven percent fat.

You know,
seven percent fat is way

under the 20 that
I would ascribe to.

A lot of Americans try
to eat 30 or 40% fat,

I would say keep it under 20.
And clearly, that seven percent

right there on the label tells
you that it's a low fat food.

When I turn the label over
and I ask almost everybody,

can you tell me what the real
percentage of fat

of this food is?

Almost nobody can do it.

Do you know that in America
no company by law

has to put the actual real
percentage of fat on the label.

They don't have to do it
so they don't do it.

Now, when we look at the back
of this label we can see

that the calories are 160,
and the grams of fat are eight.

One thing I'm going
to need you to memorize

is this simple formula.

Grams of fat times nine,
divided by the calories,

equals the percentage of fat.

The reason why we multiply
the grams of fat times nine

is because one gram
of fat has nine calories.

So, if the grams
of fat are eight.

Eight time nine is 72.

Seventy two divided by 160
is literally 45% fat.

Do you understand that
this food that's labeled lean

and claims to be seven percent
fat, is actually 45% fat.

In other words,
this ground turkey

has the exact same percentage
of fat as T-bone steak.

In other words,
if you wouldn't eat T-bone steak

to drop body fat, why on earth
would you eat this turkey

expecting a different outcome

when in regards to their fat,
they are equivalent.

I'm going to walk you
through a couple things

you need to understand.

When you see this percentage
of fat on a label,

it refers to the products
fat by weight,

not it's fat by calories.

And those are two
completely different things.

But do you understand
companies deliberately

put a low percentage
of fat on the label

to convince you to buy it.

That's a high fat food
labeled as a low fat food.

And so the word lean
simply means

that it has under ten
grams of fat in a serving.

As we just saw this food
has under tens grams of fat

in a serving,
but it's a high fat food.

So, if you are just
looking at grams of fat,

you're missing the whole boat.

We really need to look
at the percentage

and my question becomes this.

Why wouldn't
the company just put

the actual percentage
of fat on the label?

It's because they don't
want you to know it.

Now, notice something.

When you look at this label
here, they didn't even bother

to tell you what they ground up
because they don't have to.

This could be the thigh meat
or wing meat.

It could be the scrap meat,
you'll never know. Okay?

What you have to look at,
don't look at the words

like extra lean
and all that stuff,

you have to look
for the word breast

within the title of the product.

If it doesn't say
the word breast, it's not.

Okay? So you're probably
getting scammed.

But the most important
thing to do, once again,

is to go to the back,
look at the label.

In this case,
one and a half times nine is 13,

13 divided
into the 120 is 11% fat.

And that's a great food
to me because it's under 20%.

So, if I'm going to make turkey
burgers, turkey meatloaf,

turkey chili, I want to be
making it out of this

because it says breasts.

Not because it says extra lean.

Because the word extra
lean simply means, by law,

that is has five grams of fat
or less in a serving.

And as you're going to see
there are a lot of foods

that have less
than five grams of fat

that are phenomenally
high fat foods.

Now, check this out. Okay?

All of them are the same brand

but suddenly notice
this one is telling me

it's made from all white meat.

Now, because it has above
ten grams of fat,

it can't use the word lean.

Because it isn't as low as
five grams of fat or less,

it can't use
the term extra lean.

So, this tells you right now

this is even higher
in fat than the 45%

because it can't use
anyone of those terms.

The term all white meat,
you do realize

the wing meat is white, right?

And you realize the wing meat
and thigh meat are 58% fat.

They are higher in fat even
than most cuts of red meat.

So, if you are eating the thigh
meat and wing meat of poultry,

you are eating
just as high in fat as beef.

You might as well be
eating the beef.

So, when you see the word lean

and seven percent
you have to wonder,

"How did those words
come to be," right?

It's because lobbyists
in Washington are paid

a vast amount of money
to protect the interest

of the companies they represent
over yours and my health.

And I see that as just criminal.

These are high fat foods
being allowed to be marketed

as low fat foods.
And I find that

to be very misleading
and highly deceitful.

[upbeat music]

[Tom] I also saw
Dr. Roxanne Edrington.

She is a doctor of chiropractic, a clinical nutritionist,

naturopathic practitioner,

she's certified
in functional medicine,

and in applied kinesiology.

She is a healthy
lifestyle coach,

public speaker, athlete,
and author.

She is the CEO and creator
of Ultimate Vitality,

a vitality program designed
to enhance health and vitality

through balance nutrition
and lifestyle choices.

She is also the author
of the successful book,

Don't Feed The Sugar Monster!

A book that teaches children

about good nutrition
and lifestyle.

Defying the odds,
she is a American

Ninja Warrior in her 50s,

and a champion bodybuilder.

She also has been featured on
ABC, CBS, ESPN, PBS and NBC.

So, one of the big problems
I see with my patients

and other people, that the f--

the companies,
the food companies

are mislabeling their products.

Um, I don't know how many
times I have talked to people

about lean meat. You know,

and I actually had
to start bringing the labels

into my office because
they are like, "No, it's lean."

And so, I had to show them
how to read labels.

So, that's where
it gets real confusing.

So, the dairy companies
and the meat companies

are really the worst.
And because

consumers aren't educated,
they keep believing it.

If it says lean,
if it says low fat, healthy,

which they see all
over the labels.

That is the issue, and people
are getting sucked into it

and they are the reasons, one
of the big reasons why people

still are having problems
losing weight

even though they are really
trying to make a difference.

And how they get away with
that is because those companies

know that we're are
fat gram seekers.

And we're looking for fats.

And doctors
are telling patients,

"You need to watch
your fat intake.

So, try to eat foods
that are 20% fat or less."

And so they are reading
these labels and believing them.

Turkey bacon is the biggest
one I see all the time.

They are like, "Oh, it's lean."
But when you actually

look at the label,
they are finding out

that they've been misinformed.

And how they get away
with that is because

what they are doing is
they are measuring it

by weight not by calories.
We don't eat by weight.

Who eats by weight?
We eat by calories.

But look,
if you were to buy tuna

and you wanted to lose weight,

would you buy it
in water or oil?

Now, if you're like most people,
you'd say in water.

Now, let's be clear.
Oil packed tuna is 33% fat.

In my world,
I consider anything above 20

to be a little bit too high.

But, look, this is clearly
telling me it's in spring water.

It's telling me
it's premium albacore.

It gives me the name
of the brand.

And when I turn it over, one
gram of fat time nine is nine.

Divided by 70, this
tuna fish is about 13% fat.

And this is a good choice
in regards to its percentage

of fat and most people would
never look at the label again.

Now, I want you
to notice these two labels

are absolutely identical.

They are both in spring water.

They both say the same brand.

They are both premium albacore.

When you turn it over to
the nutrition facts panel,

you see suddenly
that they are different.

Instead of one gram of fat in
a serving this one has five.

Now, five times nine is 45.

It's the exact same food.

But the calories are no
longer 70, they are 110.

So, now we do 45 divided
by 110 and that tells you,

that this water packed tuna
is 45% fat, or 40 actually.

So, look, how many people
in America do you think

know that water packed tuna
is always higher in fat

than oil every November
through March?

This represents
the different times of year

they catch the fish
because these fish migrate

they quadruple
their weight in fat.

And so every migratory
season water packed tuna

is actually higher in fat
or can be higher in fat

than oil packed.
So, if oil packed tuna

is 33% fat
and I wouldn't eat that

to get lean,
why would I eat it in water

if it's higher in fat than oil,

expecting a different outcome?

So, you see, I think
consumers need to be aware

the labeling laws are
not worked in your favor.

They are actually designed
to work against you

to help these manufacturers
sell their products.

Now, I should stress both
cans will be on the shelf

at the same time.

It's just up for you to notice.

So, again that formula
becomes critical once again

if we're really going to
determine whether the fat food

fits into our program, or your
program or whoever's program.

[upbeat music]

[Tom] Larry North is
a fitness pioneer and icon.

In 1981, he started
his first business at age 20.

His media career started
shortly after that by arriving

on talk radio where he has
performed for over 25 years.

Shortly after that,
his best-selling infomercial

became one of the most popular

weight loss infomercials ever.

Because of his three
best-selling books,

a chain of health clubs, and thousands of TV appearances

and live presentations,
Larry North

has become
a household name in fitness,

weight loss, and health.

He continues to spread
his motivational messages

and wisdom to dozens
of fortune 500 companies

and to just about anyone
who will listen.

[Larry] The reason people

have a hard time
with food labels

and the deceit from food
conglomerates that are gigantic,

the-- we're talking trillion
dollar industries,

is because of money.

Is because of money.

You know, they,
they-- certainly,

they know that if they had a,
a, a--

if you're able to get an actual
visual picture of the things

that you were putting in,
in your body,

uh, versus the deceptive
food labeling

that they are able to get away
with, you wouldn't eat it.

You-- Even, even someone that,
that doesn't care a whole
lot will go,

"Whoa, I'm not going
to put that in my body."

But they get away with it
because it's a money thing,
it's a money grab.

[Keith] Okay, so take a look
at this typical can of soda.

Notice that on the label
it shows you

that it has 40 grams of sugar.

How many teaspoons
of sugar is that anyway?

But look when you see
40 grams of sugar,

there's a simple formula
that you can use

to convert it to teaspoons.
And once you do that,

you become more aware, right?

Because grams doesn't mean
much to us as Americans.

But let me show you the formula.

Simply take the grams
of sugar on the label.

And divide it by four and that
converts it into teaspoons.

So, let's do the formula.

40 divided by four means
this little tiny can of soda

has ten packets of sugar
contained within it.

I mean that's nothing
but liquid candy.

But just to understand, this is
going to spike insulin levels.

It's going to be converted
to triglycerides.

It's going to be stored, almost
all human body fat is stored

in the form of triglycerides
and this food

is simply going to be
feeding a lot of fat cells.

So, look, if you're drinking
two cans of this soda a day,

and there's ten packets
per soda, which means,

you're drinking
20 packets of sugar every day,

times seven days in a week,
do you realize

you're drinking
140 packets of sugar a week?

Now, let me just give you
a visual on that.

I put a 140 packets
of sugar in here.

That how much sugar you consume
by drinking two cans

of regular soda a day.

This is about a pound
and a quarter of sugar

that's going into your body.

And you see I think that if
our labeling laws were to change

and we put that sugar content
in teaspoons instead of grams,

I think that people
would be a lot more leery

about what they are doing
with their foods.

But did you know that in America
it's completely legal

to sell a food as fat
free when it's virtually

100% of its calories
are coming from fat.

Let me give you
an example of one.

Okay, so these cooking sprays
are great to use,

don't throw them away,
I use them.

I want you to use them.
But this is where

I have an issue
with the label laws

as they are now written.

The label law state, this is
nothing but a can of oil.

And it works great
because you spray it

you use far less than
if you try to pour it.

So, again when trying
to reduce calories.

These sprays are a wonderful
thing to use.

I use them in my cooking
all the time.

But here's the problem.

The law states
that if in your serving size,

it has a half of gram
of fat or less,

you can just say it has no fat.

Now, why do I take
issue with that?

This is a can of oil,
it's a 100% fat.

In other words 100%
of its calories comes from fat.

They are showing me on the label
that is has no calories

and no calories are
coming from fat.

In fact, there's no grams
of fat, it's all zero.

So, based on what I'm reading,
there's no fat

so I should be able
to use as much of this

as I want and get
no calories and no fat.

This is telling me
a serving size

is a third of a second spray.

I don't even think I can
even do that, right?

And nobody is using a third
of a second spray.

Why won't I just hold down
the button for minutes

if I wanted because
there's no calories or fat?

But this is a-- literally
an example of a food

that is labeled fat free,
that is actually 100% fat.

Now, where that gets
to become a problem

is this says,
zero calories right on the label

and zero grams of fat.

If it has no calories and no
fat, why won't I just uncap it

and pour it on my bake potato
and chicken breast, right?

But this container has
900 calories of which virtually

almost all of its calories
are coming from fat.

So, once again, what we need
to do is get the label laws

straight if people
in America are

ever going to be
healthy and fit.

Because if these labels are
deceitful and misleading,

how are we going
to choose healthy foods?

I just simply believe,
if this foods 100%,

if all its calories are coming
from fat, just say it is.

[gentle music]

[Tom] Besides food labels,

another thing
that gets confusing,

are all these scientific
studies.

One study says,
"This is good for you,"

another study will say,
"That's bad for you."

Over the years,
the studies have gone

back and forth so much.

Who do we listen to?

How do we discern which one is true and which one is false?

[Roxanne] Some studies will say
something is good for you.

And then there'll be some
other studies that say,

"It's not good for you."

So, really we have
to think what,

who is asking or who is
talking about the study?

Because if the study is
going to help someone,

it's very convenient for them
to pull out key points

whereas resveratrol is healthy.

Therefore,
resveratrol is in wine.

Therefore, you need to drink
wine to get the resveratrol.

Because then that can be
anti-aging and anti-cancerous.

But I can find a study
that could say wine

has a lot of sugar in it.

If you consume wine, you're
going to raise your blood sugar.

Raising your blood sugar
creates inflammation.

Inflammation can create obesity
and other chronic illnesses.

So, one little thing depending
on how you're looking at it

and depending on
who's using that study,

is going to make
a big difference.

So, it's--

it all goes back
to the reason the person

is putting the study out and,
and what point

are they trying to get
consumers to fall for

if it benefits them.

Food manufacturers discovered

that when they can come up

with a study to support
their product, their food,

or their industry,
that that one study can lead

to a billion dollar industry.

I mean,
think back about oat bran.

Back in the 90's,
maybe it was the late 80's.

Oat bran appeared on everything
because a study came out

and said that oat bran
reduced your cholesterol.

You know, the truth is all
fibers reduce your cholesterol.

So, to isolate oat meal
as kind of being the thing

to eat more of to drop
your cholesterol level

might be some okay advice,
but I don't think

it's what people
really need to hear.

Studies can be what
I call equivocal.

So, for every research
that you show me

that says a vitamin does this,

I'll find one that
says it doesn't.

Now, the goal
of the scientific community

is over the course
of time to tip the balances

heavily in one direction
or another.

So, I think over time we can
say, "Yeah, this supplement

does this
or that thing does that."

And I would contend that
the vast majority of these

food based studies
that we have coming out today,

a lot of them
are just not accurate.

You really have to look
at whose behind them.

And so once again give
these studies time

to kind of over
the course of time

let you know what's real
and not. Just don't react

and respond to a current study.
I think if you're doing that,

you're going to responding
and reacting to things
all the time.

[upbeat music]

[Tom] Kurt Osburn
is an endurance athlete

and fitness junkie.

He is a two time Guinness
World Record holder.

He is the first person
to wheelie across America

with a total of 2900 miles.

He rode from
the Santa Monica Pier

to the Cocoa Beach
Pier in Florida.

He first made
the record at age 29

and just recently broke
his own record at age 49,

with a faster time.

Which goes to show you
that age is just a number.

If anybody knows about
testing the limits of the body

and the mind, it's Kurt.

You know, it's frustrating
because I, I, I understand,

I can see where people get upset
and, and, and get discouraged.

Because there is so, the--
I think the biggest problem is

there's almost
too much information.

And you're just being fed
through this massive

pipeline of all this stuff.
And you're trying to like,

"Whoa, whoa, which way,
which way do I go,

which way, you know, what do
I read?" You know, and

I'm not here, you know,
I can say once again,

I'm not a fitness guru,
I'm not a nutritionist,

a doctor, a scientist.

I'm just an average guy, okay?

But I figured it out
on my own by reading.

And, and,
and you got to question things

and continue to read, okay?
knowledge is power,

you know... [chuckles] I mean,
it's, it's that simple.

[upbeat music]

[Tom] Now, we come to the mother of all confusion:

the fad diets.

It seems like every week
a new diet comes out,

or a new craze.

You got keto,
intermitting fasting, juicing,

super low calorie
or the HMR diet,

and let's not forget
the infamous bacon diet.

And even we once had
the cabbage soup diet,

I actually tried that once.

We've all seen these great
before and after photos,

so these diets must work,
right, or do they?

The reality about all
these different diets is

they are just simply
not sustainable.

I mean, the reality is that what
ever you do to lose weight

is what you're going to have
to keep doing to keep it off.

So, let me get this straight,
you're going to go no carb,

you're are going to go
keto, or whatever.

What you're saying to me is,

"I plan on never eating
a potato again.

I don't ever plan
on eating rice again."

And that's why simply
put diets don't work.

They are a temporary fix.

They are not a long
term solution.

But consider this for a moment.

How many people will
start a diet

by giving up
all they are favorite foods.

Like no more red meat.

No more fried food.

No more eating out.
They are going to do

great for a couple of weeks,
right?

But listen, it's been estimated
that for every ten pounds

you lose on a really
strict diet, four,

at least four of it
can come out of muscle.

If we look at this chart,

we see this lady's
about 120 pounds.

She's 25% body fat.

She's completely normal.

Now, she overeats
for whatever reason

and let's just say
she gains 20 pounds.

That fat sits on top of the fat
she had before gained it.

Now, let's just say that she's
at 140 and she wants to do

whatever it takes to get
the weight off fast.

So, what she's going
to do right now is she's

going to under eat.
She's going to cut out

her carbs. She's going to eat

a really low calorie diet

in an effort to lose
the weight fast.

But listen, if her eating
is not sufficient

to sustain her muscle,

then while she's losing weight,

some of it is coming out of fat,

and some of it
is coming out of muscle.

Now, she, she's not going
to notice any of this

is happening to her, right?

So, at the end
of the day what happens is

she hops up on a scale.

She loses 20 pounds.

The scale tells her
she was successful.

But let me ask you something,
was she really successful?

So, as you can see in this
chart, she's kept some fat

from the last diet, right?
And she's lost some muscle.

So, when she gets back down
to 120 and goes to diet again,

she's actually fatter
at this 120

than she was last time
she was 120.

Now look, if I timespan a period

of say eight years or ten years

of this unorthodox on a diet,
off a diet,

if we could get her
back down to 120,

she'd no longer be 25% body
fat, she would now be 40.

You see because every time
she's dieting,

she's retaining some fat
while she's losing some muscle.

And what that means now is her
metabolic rate slowed down.

You know, if she eats
the same number of calories

she used to at 120,
this girl is gaining

ten pounds a year
every year thereafter

just by eating
the same amount of food.

And again,
it comes back to that thing,

where a lot of people would say,
"Well, if she just exercised

she would've kept the muscle,"
and I would say, "No.

If she wasn't eating enough
to sustain her muscle as it was

and she's working out, she's
actually burning more muscle."

And so you see at the end of
the day so many of these diets

aren't really sustaining
your muscle.

A lot of them are going
to cause you to lose the muscle.

Now, what happens is
your metabolic rate slows down.

You eat the same amount
you used to and suddenly
you're getting heavier.

And I think the big problem
with so many diets

is you ultimately
become a hope seeker.

And so what's happening now?

She's going on to the next
diet and the next diet.

All this craziness has to stop.

And it really has to begin with
a sustainable way of eating

that you know that you can
do the rest of your life.

Well, anytime you,
you go on a diet,

I believe fundamentally
they don't work.

If you're going to end up
losing lean muscle tissue,

you're going to end up
losing your ability

to burn fat efficiently.

I mean,
it's pretty much that simple.

Uh, and, and, and so,
it's a vicious cycle.

So, if there's a, a,
a dieter that were to go
to extreme dieting

or extreme exercising,
coupled with extreme dieting,

and let's say they lose,

you know, a pretty
sizable amount of weight,

Their rebound is so severe
that they gain that weight back

and typically most times
they are, they are actually
a fatter version

of the same weight because
of the loss of lean muscle

and that cycle just repeating
and repeating itself

over, over--
sometimes over a generation.

[upbeat music]

[Tom] Mike Ryan
is a celebrity trainer,

fitness model and bodybuilder.

When Hollywood A listers
want to chisel their body

for an upcoming role,
they call Mike.

Over the years,
he has been featured

on many bodybuilding
magazines and is the go to guy

if you want to build a strong,
muscular physique.

He also managed
and is the ambassador

for the Mecca of Bodybuilding,

Gold's Gym, Venice California.

Mike is living proof
that you can have a muscular,

ripped body
after 50 or at any age.

[Mike] I think all these diets,
although they are good

in the beginning,
over a long time,

I think they are very damaging.

And, and diets are,
diets are what they are.

I mean what is a,
what is a diet? A diet is

a short term to get
your body to, uh, respond.

When you look at all
these success stories,

you know what I mean, whatever,
its biggest loose

or whatever, you take these
people and you put them

in a perfect environment,
and you deny them foods.

Of course they are going
to lose weight.

What happens a month from now?

A year from now,
five years from now?

That's why fad diets don't work

because there's no patience.

People want
an immediate response,

and it doesn't work that way.

All these diets seem to work.

Many people do lose
weight initially.

But the problem long term...
I have not seen a lot of people

be successful on these meal
plans or these diets.

And the reason why, one, keto.

I mean, okay,
the first time you decide

to have an adult beverage,
or the first time you decide

to have a little bit
of maybe that potato

or that pasta
your friend is having.

Or it's somebody's birthday,
and you just can't stand it.

Or you go to Mexican food.

And you think you can just
have the fajitas.

But people are doing margaritas

and there's the chips and salsa.

I mean, that is pretty hard.

And many people are
failing at that diet

just because of that.
It's really hard long term.

And who wants to live like that?
I mean... [chuckles]

...that's a hard way to,
to live the rest of your life.

And then, every day I hear
about intermittent fasting.

But long term, to be
doing intermittent fasting,

to me is just slowing
down your metabolism.

By not eating
you're not fueling your body.

So, now your metabolism
is shutting down.

And now what kind
of weight are you losing?

Intermittent fasting is
actually setting you up

to lose lean muscle, I mean
muscle mass, which is more

metabolically active
than the fat and the water.

And when people start
getting hungry,

the first two weeks
is probably okay,

but once you get hungry,
you just

all of a sudden set a whole
bunch of demons loose.

Where now you're having
cravings, and now you can't

even sleep at night
without thinking

that you need some kind of food.

And that in itself is,
A, not healthy but B,

is setting you up for failure.

Yeah, one thing I should mention

that's highly inflammatory

is ketogenic diets
and very low carb diets.

What happens when you eat
no carbs and remember

we hear the word ketoacidosis,
right?

The human bloodstream
can never become acidic.

It cannot or you die.
So, you have what's called

the pH base
balance of the blood.

If it gets too acidic, you die.

If it gets too alkaline,
you die.

So, the body has to keep
the pH base balance

within its normal parameter.

Let's just call it a seven.

So, when you're eating
no carbs what happens

is you become more acidic.

You start moving
into ketoacidosis,

and just the word acidosis
tells you, it's acidic.

As the body becomes acidic,

the bloodstream cannot
let that happen.

So, what it does,
it attempts to buffer the blood

by drawing calcium
ions out of the bone.

And as you're losing bone,
you're going to become

more osteoporotic later in life.

And so what happens under
these cases of inflammation

is you cause the future
risk of more disease.

Hardening of the arteries,
right?

Higher blood pressure
and again loss of bone.

I think what you have
going back for many years

is what I call
fitness fat fraud.

A lot of things that would
promise you everything

and maybe deliver very little.

Uh, a better place for me
to go is to let you know

that I, I grew up with a mom
that was a founding member

of Overeaters Anonymous.

My mom's in her 80s now,
but she's struggled

with weight control
issues from the time

she was basically a child.

And so that was quite a strain

because being a boy
of eight, ten, 11, 12,

back then they didn't
use the word obese,

but my mom was definitely obese.

And people could be a little
insensitive then and even now.

And so we go to eat
somewhere for example,

and someone might say
something that wasn't very kind,

and people like my mom
would do one of two things.

They would deaf ear it,
like they didn't hear it

when they obviously heard it.

Or they would chuckle,
"Oh, it's funny."

But the last thing it was,
was funny.

And so she hold it in,

and then when we get home
though it, it sat in her heart

where the floodgates of emotion
would be rather intense.

My mom would do things,

she'd be afraid
to handle fatty meats

so she'd wear rubber gloves.

Worried that the fat
would get into her skin.

She would do diets that were
three, four, 500 calorie-a-day.

I'd witness her
starving herself.

She'd go to a doctor
and he'd prescribe diet pills

that were definitely
not healthy for my mom.

Just like most people
they did like my mom.

They inherently believed
that calories are bad.

An appetite is bad.
So, what are they going to do?

They are going to starve
themselves or they're going

to cut out
entire categories of food

in an effort to try
to lose weight.

And typically
for most of those people

there's such a strong rebound.

They don't understand
the physiological aspects

of what that's doing
to their bodies,

and in most cases,
to their minds too.

You know,
I've been around since the 70s,

and I've seen all
the gadgets out there,

and you know what?
They made millions of dollars

of selling all these crazy
gizmos and people bought it.

Once again it goes back
to what I said before.

They are looking
for the quick fix, okay?

They got the this,
the ab this, the ab that.

All this nonsense, okay.

Where, I-- and it's, and it's
sad that the American public
believes into it,

and they buy into that nonsense.

The bottom line
is can you sustain

that diet your whole
entire life?

Some people can.
Most people can't.

You know, I don't think
too many people talk

about the dangers
of super rapid weight loss.

What you discover
if you look at the research

is you see a lot
of very obese people

end up losing their gallbladder.

And what happens is there's
such a inundation of fat cells

you know, or not fat cells, the
fat going through the system,

that it literally
destroys the gallbladder.

If you are losing fat so quick,
so f-- so quick

and you want to keep losing,
losing fat, you're actually
damaging

what your goal is,
what your physique is.

You're going to, you're
going to lose your muscle.

You're going to probably
dehydrate yourself.

You're going to sap all
your energy. You're going

to definitely take
the water out of your body.

To burn a pound of fat,
you have to burn 3500 calories.

So, think about that.

People that are trying to lose,

let's say ten pounds
of fat a week.

How are they going to do that?

3500 times ten, 35,000 calories.

How are they going to do that
in, in seven days?

It's just not going to happen.

So, realistically,
people need to realize

3500 calories a pound a week,

that's about 500 calorie
deficit a day.

So, when you really do the math
to it you can understand

that working harder is really
not going to benefit you more.

And, and thinking about it,
like anorexics.

Uh, anorexics are--
everyone looks at them,
and they look like a skeleton,

and they say,
"Oh, my gosh, they are so thin."

But if-- when you do
the body comp on

someone that's anorexic,
really they have 50% fat.

I mean that's almost obese.

And the reason
why is because again,

their body will only
get rid of some fat

and then what goes after that
is all lean muscle tissue.

They start burning muscle
and holding fat,

and that would be a terrible
way to try to lose weight.

[upbeat music]

[Tom] Okay, we've been going
through this diet confusion.

So, now,
let's just cut to the chase.

What is the healthy, safe,

and sustainable way
to lose weight?

The way that I can keep it off
and not yo-yo diet

and gain it all back and more.

Well, the answer will shock you.

The answer is simple and
it has been around for years.

I didn't say it's easy,
I said simple.

And because of that the diet
industry tries to confuse you,

just to make money.

They can't make
money off of the truth.

And here is the truth.

In 40 years, I've watched
every diet come and go.

I watched the Scarsdale
diet come and go,

the Pritikin, the Zone.

Atkins has come
and gone several times.

Now, it's paleo then it's keto.

Then it's, uh, you know, uh,
count your macros.

The reality of it all folks
is at the bottom of it

you have to ask yourself, is
what you're doing sustainable?

Because if it's not,
you're not going to be able

to keep the weight off.

And so what you have
to understand is that

truly long-term success
comes from a change

in a, a lifestyle, right?

That you start making more
positive food selections
in a way

that you know is sustainable.

But in the world of dieting,
it's all about

these strong hard parameters

that you can't violate
or you fail.

But consider the impact of this,

small changes,
so long as they are sustainable,

create massive results
over the course of time.

So, if you really want
to have successful weight loss,

what you're going to have
to do is make changes
to your behaviors

because that's where
the real problem begins.

Your weight was really
never the issue.

The issue was
your choices and decisions.

The point is everyone
needs to figure out

that this isn't
just for six weeks.

This isn't just because you're
going to a family reunion.

This isn't just
because you're going to go

to some high school reunion.

This is a lifestyle change.
Meaning,

it is a slower process,
but it's a permanent process.

And these changes
become permanent.

So, they can't expect
to be changing

all their lifestyle
in three days.

They have to be patient with
themselves. You're going

to have good days and you're
going to have bad days,

but in the end it gets
easier and easier.

Well... [sighs] you know, if,
if the goal

is to lose fat while maintaining

or increasing in lean muscle,
then it's going to be done

through food and, and exercise.

You're going to have
to exercise your body properly.

And you have to eat
to feed the muscle.

You are going to have
to eat to starve the fat.

You're going to have to eat
and use food, real food,

to basically ignite
your own body's ability

to lose weight properly.

And so ideally in,
in your dietary requirements,

you, you want to stay away
from processed foods,

you want to try and get
the best foods as possible.

Just basically how they were
made, how food was made,

that's how you want to eat them,
you want to eat them raw,

organic,
those are the best types.

[Roxanne] I have a saying,
"If God made it, it's good.

If man made it it's bad."

Man processes food,

puts it in a box,
in a can, in a bar

that generally your body,

I don't see how your body
identifies that as food.

Real food I say if it flies,
if it runs, if it grows,

that's real food.
And by eating those foods,

it has phytonutrients and fiber

and all kinds of things
in it that as you eat them,

they are helping your body.

It speeds your metabolism.

It feed your cells and it...
is probably the best thing

for people to do
for permanent weight loss
and long-term health.

So, when you eat,
it's not just like as we talked

about or as, as you heard it
in the past.

It's you want to eat proteins,
carbs and fats

because without one
or the other,

you don't want spike in your
insulin, you don't want

a drop in your insulin. That's,
that's what kind of causes

your body to go haywire
and that's when you get
cravings.

That's when your body will,
will, uh, stop burning the fat

that you want, to,
to burn fat efficiently.

So, eat meals that are protein,
carb and fat rich.

You know, that's,
that's what your body wants.

So, a healthy balanced
meal is a protein,

a carbohydrate and fibrous carbs
which would be vegetables.

Now the reason why protein
is real important to even have

with vegetables
because I know many people

that just have like
a salad or vegetables,

but you need to have
a protein with it

because the protein
buffers the response

of glucose rising
in your system.

Everything you eat whether
it's a piece of broccoli

or it's rice
or vegetables and fruit,

everything you eat
turns into glucose.

Some foods, you know, turn
to glucose a little bit quicker

but if you have protein
combined with it,

that combination of protein
and vegetables

slows down the glucose
in the system.

So, it drips glucose
in your system

preventing that spike
that we don't want.

And so the combination
of food is really critical.

You don't want to have
your vegetables

and then an hour later have
your protein and then maybe,

you know, you really need
to eat them combined,

that is the best way.

Look, in my world, the glycemic

index of foods is important

for diabetics,
but it's not really something

that we have to pay
close attention to

for the average person
or the person that works out.

And the reason is when they did
the glycemic index of foods

they were rating foods based
on how fast they break down

and enter the system as a sugar.

That's very important
to know for diabetics

but I think people
take the glycemic index

and, and try to apply it
to everybody and let me
share with you

why it doesn't really matter
so much in the way that we eat.

What I'm proposing is that
you always eat a good protein

with a good carb
and some veggies.

The glycemic index
rating was based

on eating the carbohydrate
by itself.

However, let's say white bread

was the highest
on the glycemic index.

Do you realize that the moment
you spread butter on it,

the glycemic index drops
very significantly.

Because the fat slows down
the entry rate of the flower.

So, you see once you get into
eating natural wholesome foods

with a good protein and
a good carb and a little veggie,

the glycemic index is much
lower, even if you eat a potato

because the protein
and the veggie slows down

the glycemic index
or the entry rate of that

potato into the bloodstream.

The whole premise
behind small meals

throughout the day is
to constantly feed your body.

So, you don't want to get hungry
because when you get hungry

adverse effects happen.
The fat burning process

slows down
and sometimes can stop.

So, you want to constantly feed.
Your body's like,
it's like an oven.

it's like a stove.
So, you're constantly feeding.

You're feeding nutrients.
So, what is doing?
It's burning fat.

You can get your body
regulate so much

that as you're sleeping, you can
burn, you can literally burn

fat efficiously-- efficiently
while you're sleeping.

So, many people come
from this real restricted diet

and all of a sudden,
they are seeing that,

"What? I can eat
five times a day,

I can eat six times a day."
And it, and it scares them.

But on the other hand, I do
have people that've come to me,

and they only eat
two meals a day

and it might only be a salad.

But again the problem
with that is the metabolism.

They are eating twice
a day and that's it,

and they are only eating foods

that really don't even
charge up the metabolism.

This is what I hear
all the time,

"I can't believe I'm not hungry
and I'm eating this food

and I'm losing weight."

I hear that all the time.
I mean I probably

hear that 90% of time
with all my patients.

The ten percent I don't hear
is because they're

too afraid and they don't do it
and then...

[chuckles] they are not
that happy with it.

It's, it's sort of like this.

I, I, I, I want to use
a great metaphor that was

incredibly memorable

in one of my top infomercials
of trying to get people

to know the importance
of using food to eat.

And what I did,
I was on a cruise ship

with my testimonials and my crew

and I needed to come up
with a way to convince you

that you need to eat
to lose weight.

So, you know what I did?

We're on the beach,
I got my crew,

I got my testimonials,
I got an audience.

I lit two bonfires.

I'm talking two bonfires
and it was like summertime.

I'm sweating and I'm going
back and forth and it's--

you're only going
to get this once on film,

you're not going
to do this twice.

So, I've got the two
bonfires going.

So, what happens
if I light this bonfire

and I keep feeding it wood?
What happens?

The fire gets hotter,
it gets bigger, guess what?

The wood is food,
it burns it faster.

That's what
your metabolism does.

So, over here, I light a fire,
a bonfire but I ignore it.

What do you think
is going to happen?

It's going to eventually
smolder and go out.

That's what happens
to your metabolism

when you starve yourself.

There's actually
something called

the thermic effect of food,
right?

So, when you drink
a liquid meal,

you don't get
much thermic effect at all.

The thermic effect
of food says this:

If you eat a quality protein,
for every 100 calories

of chicken breast you eat,
your body will have to burn off

20 calories of its own to do
the work of breaking it down

into individual amino acids,
restructuring it back

into proteins identical
to your own body

and pulling it back
into the system.

That requires a lot of work.
So, actually,

that increased your metabolic
rate by about 20%.

On carbohydrates,
if they are complex,

it can increase the metabolic
rate by as much as ten percent.

Again, that means for
every 100 calories

of a complex carb you eat,

your body's going to burn
off about ten of its own

to do the work
of breaking it down.

And fats have the least
thermic effect

because is all your body
has to do is break it down

into tiny enough
droplets to transport

through the intestinal lining.

So, they kind of increase

your metabolic rate
by four percent.

You want to retain
as much muscle as you can.

If you can retain more muscle,
number one, you can eat more.

Eating the right foods, that is.
Okay?

You can't go out
to these fast food joints

and just eat all you want,
you're still going to get fat.

You have to, you--
But you can eat more,

and it's going to raise
your metabolism.

So, what we're really
talking about here

is something called
nutrient partitioning.

I can literally show you
that if you eat

a combination of foods
in this amount,

there is no way it can feed
a fat cell.

In fact, this food can only be
partitioned towards muscle

and be burned as energy.

So, let's be clear.
Your body can only

utilize so many grams
of protein, carbs and fat

at one sitting
and also so many calories.

If you eat more
of any of those things,

more protein than your body
can use, fat or carbs,

it is either going to be
oxidized off into
the air as heat

or it's going to be feeding
muscle or feeding a fat cell.

Now, um, I know that the old
adage is that all weight loss

is predicated
on a caloric reduction.

That's partially true.

I can actually have a person
eating more calories

and have them losing
more weight if they understand

the effects
of nutrient partitioning.

So, you can only assimilate,
and say

the average woman can assimilate

about 300 calories at one meal.

Now, let me share with you
how much food that would be.

It's four to five ounces
of grilled chicken breast

smothered in pico de gallo
with a six-oz baked potato

with fat-free
Greek yogurt chives

and a cup of grilled
asparagus and all that food

that I just mentioned,
300 calories.

And I will tell you that
virtually none of it

would feed a fat cell.

It would only be partitioned

towards muscle
and burn as energy.

Now, if somebody said to you
that you're supposed to eat

1200 calories a day
and you only eat two meals

but you eat 600 calories
at each meal,

you're gaining weight.

Because your body
can only process 300.

So, you see in this example
what I've noticed

is when people eat less meals.

In fact the biggest people
I meet are two meal
a day eaters,

because each time
they sit down to eat,

they can't possibly stay
in that level of calories.

They overeat because
they are hungry and whatnot.

Now, your body can only process

so many grams of protein,
carbs and fat.

So, if I tell you
that your body could use

four to five ounces of good
quality low fat protein

and you eat eight, guess what?

The excess protein
will be converted to fat.

So, you see,
what I believe in is this:

I cannot get an athlete
bigger and more muscular

by cramming more calories
into each feeding.

The only way I can get them
to be leaner and more muscular

is by adding more meals of
equal value spread out evenly.

Now, that girl that was
eating 1200 calories

between two meals
is getting heavy.

She can't lose weight. In fact,

her protein requirements
are not going to be met

because she's only eating
protein at two meals

and the maximum she can use is,
let's say,

uh, maybe 50 grams
of protein between the two.

Now, what I'm going to do is
I'm going to have that person

have a 300 calorie meal
at breakfast, lunch,

dinner, mid-morning,
mid-afternoon.

And you see this person is
now eating 1500 calories a day

and actually getting leaner.

So, at the end of the day
I understand the idea

that we all want to have
a reduction in calories,

but what I would say
it's a little bit

more complicated than that.

I want to see
my clients understand

how many calories their body
can assimilate per feeding,

because that's
the most important thing.

If you ask me, "How many
calories should I eat in a day,"

I'm not having
that conversation with anybody.

What you should ask me is,
"How many nutrients

and calories can my body
assimilate per feeding."

So, you see my objective is
to use high quality foods

that are nutrient dense
and so that the person

could be totally
full and satisfied

and actually eat more food
and get less calories.

Because you can get
two different people

doing a 1200 calorie diet,
and you're going to get

a totally different outcome.

Example, I did a consultation,

My 600-Ib Life,Dr. Now.

I was asked to help
this woman who was 600 pounds.

The reason why
they called me in,

is because she could not lose
weight and she swore to him

that she was only doing
1500 calories,

and he didn't believe it
and he wasn't believing it.

And so we had a discussion.

And in our conversation,
what I found out

is she'd get up in the morning

and she would do
500 calories at lunch,

but she was doing 900
or 1000 calories at dinner

eating with the family.

Now, that is not going
to be conducive to weight loss

because you can only
assimilate a certain amount

of calories in a sitting.

If you eat 1000
calories one time a day

and in one sitting,
you are not going to lose weight

because what your body
can't assimilate,

it's going to be
stored into fat.

So, what--
when we discussed eating

the 1200 or 1500 calories,

300 calories, five times
a day instead of twice a day,

she was able to lose 86 pounds
so she can have the surgery.

So, it's not the amount
of calories per day

that you're eating, it's what
are you eating individually,

how many calories are you
eating at each meal

and to make sure
that is balanced right.

[Keith] How many calories
are in a cup of nuts?

Just a cup of almonds?

Eight hundred and twenty five,

do you realize that all nuts,
or almost all of them
are 80% fat?

Almost, some are 75,
some are 80, but in that range.

In other words, if bacon is 62
and I wouldn't munch on that

to drop body fat, why would
it be munching on nuts?

Look, the reality here is that
your body can only assimilate

so many grams
of fat at one time.

On the average person,
I would say

maybe ten or 12 grams of fat

for a female per meal.

But look, if you're eating 45,
50 grams of fat at one time

but your body can't process
all that, where is it going?

It's being again stored as fat

or if you're a fast oxidizer,
your body just simply oxidizes

the excess calories
off into heat,

but most people are
going to store them.

But do you realize that a half
of cup of nuts is not a lot.

But if you just add
a half a cup of raw nuts

into your yogurt, you put
410 calories at 80% fat.

You just change the whole
infrastructure of that meal

to go from a weight loss meal

into more of a fat storing meal.

So, while nuts are healthy
I think what people

need to realize is
there's a huge difference

between eating for health
versus eating to be lean.

They are not the same thing.
Some foods that are

healthy are good for you,

but if you overuse them

it's going to make it harder
for you to get lean.

Same thing with nut milks,
like almond milk.

Look at this label it's got
less than one gram of protein.

You do understand
there is nothing in that milk

that is really feeding
a muscle cell.

And look at it, the milk
is higher in fat than bacon.

Higher in fat
than a T-bone steak.

Not that fat's
the culprit here, but look,

if you don't understand
what you're doing

and you start mixing almond milk

in all your protein shakes

and you can't lose weight,

you going to start
to look at this stuff

to see if some adjustments
need to be made

in this area to help you out.

[Tom] I want to briefly
interrupt here and explain

why we should be eating
20% fat or less in our meals.

You see, the most important
element in losing weight

is to never be hungry and to always be full after each meal.

So, how can we eat all
that food to get full

and still lose weight?

Well, that's where Keith Klein's 20% fat rule come in.

Since fats are almost twice
as calorie dense as protein

and carbohydrates, eating
more fat leaves far less food

to be consumed,
which in turn contributes

to a greater hunger
and loss of control over food.

For example, would you
rather eat these almonds

for roughly
300 calories or this meal,

also around 300 calories?

And remember,
eating that many almonds

has way too many fat grams
for your body to utilize

in one sitting, so guess what,
it's storing it as fat.

Whereas the second meal,

which is properly
nutritionally balanced,

simply cannot feed a fat cell
and will keep you full.

It's like in anything,
if you have a game plan,

you're going to have
a game plan for success.

And the biggest thing,
especially for weight loss,

is to p-- prepare
your meals and you cook them,

you prepare them, but having
your food prepared for you

is a huge, huge benefit

especially
on your weight loss journey.

That way you're not guessing.
You're not starving.

You're not panicking. You're
like, "Oh, I haven't eaten,

I don't know where to go, and
I'll pull over to McDonald's."

You know, I had, you know...
[stutters]

...formulate a game plan
and get your foods prepared.

Let me go through
the top five things

that hold people back from,
say losing weight.

Let's just make up five.

I eat out too much,
I eat too much red meat.

I eat too much fried food.

I don't exercise
and I don't cook enough.

When you look at that list
of those five things,

is there any one of those five
things that stand out to you

that if you were to focus
the most attention on

would change almost all of them?

I find it when you make
a list of the five things

that hold you back,
you will discover

that if you focus on one, you
can change almost all of them.

And that list of issues
that I just spoke of,

those five things,
do you realize the one thing

that would change
almost all of it,

is if that person
started cooking?

Because you see
if they cooked their food,

they would have food to carry.

If they carried their food
they wouldn't eat out as much.

If they carried what
they are supposed to eat,

they'd have exactly
what they are supposed to eat,

they wouldn't eat as much
red meat or fried food, right?

So, that one little thing
of cooking and carrying food

can put a person
in major compliance

with their stated goal.

So, people
who don't cook and carry

are always at the mercy of,
of hunger, right?

The moment you get hungry,
it's just, "Give me food now,

I don't care what it is,
I want it."

So, what's going to happen?

You get hungry,
you pull into fast food.

You eat the wrong things.

By preparing your meals

whether it's the weekend,

get up in the morning,
I throw stuff

in Tupperware,
I have it with me.

So, when it's time
to eat it's easy.

There's no problems.
I don't have to think

about what I'm going to eat.

It's there, it's convenient.
It's--

To me, it's more of a punishment
not to have my food with me

and prepared than it is to,
like,

go out the door without my food.

And so by having it with you
and being prepared for the day

is going to keep you on track
and is going to help you

stay on track
because if you don't do that,

you're going to fail.

I want people to understand

there's really only four factors

that influence weight loss.

There are no other
four that I know of.

The first one is
that it's your food.

The second one
it's your exercise,

and sometimes
it can just be one thing

that the person isn't doing.

The third thing is drugs.

There are certain medications

you can be put on
like corticosteroids

that can inflict
a massive weight gain

with no change
in your eating or exercising.

And the fourth thing
is a hormone.

What we've seen over
the years when people come in,

and we design the proper
eating protocol,

we remeasure their body
fat in two weeks,

and if they don't
change at the rate

that I think they should,

we immediately turn
to blood workup.

What's critical
to look at in hormones

is to look at your thyroid
globulin binding antibody.

You see, in some people's
bodies their thyroid profile

looks pretty good,
but what's not seen is the fact

that their body
is developing antibodies

against her own thyroid
and locking it up, right?

So, what are the hormones
that can affect you?

Mainly thyroid, prolactin,
testosterone, um,

hyperestrogenemia, where your
estrogen level is too high.

And those are the primary things

you might want to go
get checked if you feel

like out of those four
components it's hormones.

And here's what's
interesting too.

This is, this is great.

Let's say we take a guy.

We'll say a hypothetical guy,
60 years old.

Never worked out
a day in his life,

didn't make good food choices.

We can have that guy exercising.

We could have that guy starting
to make good food choices.

We can get that guy hormonally
optimal and do you know what?

In six months, eight months,
nine months, one year,

he'd look like he'd been
doing it his whole life.

And we could take someone
that's been doing it

their whole life
and they get to 60.

For whatever reason
they sort of stop.

They don't check their hormones.
They don't go to the doctor.

They stop eating really good,

and they stop moving their body.

They'll look like they never
did it their whole life.

So, it's easy
to make the switch.

Yeah, so listen, water is
a really critical component

of human health.

And when you're fully hydrated,

that's an anti-inflammatory
thing for the body.

Water cleanses our system.

It's the thing that takes the,
the bad toxins out of our body

and secretes it through
our urine and feces.

So, water plays a huge role
in our overall health

and so hydration is really
important to longevity

and health and wellness
because not only does it clear

the toxins out of our body,
it helps prevent injuries.

So, water really helps
with also appetite control.

You know, the thing
that regulates your appetite,

hypothalamus, is the same
thing that regulates thirst.

And often
when we think we're hungry,

our hypothalamus is stimulated

and really what is, is thirsty.

So, sometimes you'll find if
you just drink a glass of water,

your hunger dimension
is a great deal as well.

The amount of water
someone should drink, I--

The rule of thumb I say is, um,
half your body.

So, if I weigh 120 pounds,
half my weight,

I should be doing 60 ounces.

So, your weight divided
by two is about how much water

people should be consuming.
And if they are exercising

or they are outside, of course
that's going to change.

If you work outside in the heat
or if you're at the gym,

and you're sweating,
of course that would change.

You need to do way
more than that.

I wake up every day
and I have a good, a large,

as we say in Boston, "a large
glass of water" first thing.

It's crucial for dieting.

It's crucial for life.
[chuckles]

It's crucial for everything.

[rock music]

[Tom] So, now that we understand
the nutritional part of it,

let's talk about exercise.

I know a lot of us think,
"Do I really have

to exercise to lose weight?

Why can't I just lose
weight by dieting alone?

Can't I just eat right
and skip the gym?

I don't want to go into a gym

and lift heavy weights
like Arnold.

Plus, I'm too old now
to lift weights."

Well, here are the iron facts!

We always have
the individual be like,

"I'm just going to diet.
I don't need the gym.

The gym is not for me.
I don't need to exercise.

I'm just going to diet."

Well, I'll tell you what,
that person

is not going to do too well,
you know what I mean?

Because your body,
your body needs exercise.

Even the government these days,
they have literature now

about lack of exercise is
worse than smoking like,

I don't know how many packs
of cigarettes a day.

That's how bad lack
of exercise is for you.

So, besides the food they eat,
it is important for people

to exercise because there's
so many things that happened.

One, exercise has caused the--
is called the number one
antidepressant...

drug, I guess,
because when you exercise,

you make different endorphins.

It changes the brain chemistry,

which is huge.
People that have been depressed

and had anxiety,
exercise has made a difference.

It's great for stress reduction.

People that are making
cortisol all day long

and, and they are stressed
at work,

exercising actually calms
the brain, calms them,

helps with cortisol,
and then on top of that,

when you exercise
you're burning calories.

Like every time you're taking
a step on the treadmill,

your muscles are contracting.
When those muscles

are contracting,
you're using glucose,

meaning you're using calories.

So, really,
to have success faster

and also to even look better
by combining the meal plan

with the exercise,
that is a win-win.

Because, the other-- JAMA
just came out with a article.

But what it said is that
low fitness is worse than

people that have
high cholesterol,

high blood pressure, diabetes,
everything.

Low fitness in the long run
is worse than having,

you know, even if these people
had-- their blood work

was great
and they had low fitness,

they were going to be worse off
than people that had

terrible blood work
but they did exercise.

So, low fitness overall
is worse.

And when you work out,
it's anti-aging.

[rock music]

[Tom] Chuck Dertinger
earned his master's degree

in science with a specialization in exercise physiology.

Over the years, Chuck has
coached over 1000 people

on how to move through
the process of self-change.

He is an expert
on the acute responses

and chronic adaptations
to exercise.

In the past, he worked
with Labrada Nutrition

and is currently a coach as well as the training director

for the entire staff
for the online program,

Lean Body Coaching.

If you had any questions about the real scientific effect

exercise has on the body,
Chuck has the answers.

The reason why exercise
is so good to implement

with a good nutrition plan
is because the physical activity

of using your muscles
triggers things in your body

that actually up-regulate
nutrients,

so you're burning more
calories of course,

but it's actually
the after-burn,

that comes into effect too. So,

when you work out really hard,
let's say you go on
an elliptical machine,

you burn 300 calories,
and you doing something like

a high intensity
interval training protocol,

like, you know, the hills
on the machine or something.

If you're doing that,

and you're burning
those extra calories

while you're exercising, maybe
that's 300, let's say, right?

In 30 minutes or so,
you're going to actually have

an after-burn too.
So, all that exercise

is not only going
to burn calories,

but it's actually going
to signal things in your body

to help regenerate
and recuperate muscle tissue

which is anabolic,
means that it is

energy-using if you will.

So, when we have things
that are energy using

and we stimulate them, well,
it means that we'll be able

to burn more energy,
when you eat those healthy foods

you're going to be able
to lose excess body mass

that much faster.

You know as I mentioned earlier

when you have more muscle,
you have a faster

metabolism, right?

And so one thing is
if you have a slow metabolism

you can actually
pick it up by engaging

in more cardiovascular
activity and weight training.

So, just because you're starting
off with a slow metabolism

does not mean that you can't
increase your metabolism

through diet and exercise.

Because, remember,
so for every pound of muscle

that you have,
you have to eat 17 calories

just to sustain or thereabouts.

And for every pound of fat
you have you only have to eat

five calories to sustain it

because is all your body
is going to do

is send blood to keep it alive.

Now, remember if you drop
ten pounds of fat

and you gained five
pounds of muscle.

Well, that five pounds
times 17 calories

just to increase your metabolic
rate, and you pulled off

all that excess fat which didn't

require that many calories
to begin with.

So, you can actually
increase your metabolic rate

by increasing muscle,
and I really see a lot of people

increase their metabolic
rate by getting back

to some cardiovascular
activity because I do think

it helps to level out hormones.

Just does an amazing job
in helping people's heart rate

and circulation of blood.

Remember, if your blood
is circulating more,

your metabolic rate is higher.

Nutrition is first
and foremost in my opinion.

Then we add exercise.
And then there's a difference

between cardio
and resistance training.

A lot of people might
get on a, a treadmill

because it's familiar or a,
or an elliptical or a bike

or a StairMaster,
and they focus just on that.

And they want to try
and burn calories.

Um, each machine, you know,
obviously activates muscles

a little bit differently, but
for all intents and purposes,

let's say a general treadmill,
right?

You can walk on it, run on it,
but doing only

cardiovascular exercise,

you're really focusing on,
on your heart health.

And that's really
really important.

However,
you're not able to stimulate

the muscle tissue in a,
in a stressful sense

that triggers adaptation
if you will.

So, what I mean by that is,
when you're jogging,

you're going to take
hundreds and hundreds

and maybe a thousands of steps.

Whereas,
if you were to do a lunge

and holding onto a dumbbell,

you might only do
14 or 15 steps,

and you'd be exhausted, right?

So, the purposes
by putting the muscle

under the--
a more strenuous environment

is going to have different
adaptations to it,

and those adaptations are growth
and definition and density.

You know all those people want
the nice curves and shapes,

well, that's muscle.

Not only that,
resistance training

has so many other
abundant benefits,

to bone density increases,
to ligament health,

to tendons, longevity
with mobility as we age.

So, resistance training
is definitely a big plus.

Well, exercise, we have
such a large body of work

that shows conclusively
that exercise

can increase
your longevity factors.

It really reverses
the aging process.

I've seen people that literally
look 60 years old

but they start working out,
building muscle,

eating right and I mean it looks

like they knocked ten
years off their life.

So, exercise,
one of things that happens

is we've become sedentary,
is we don't have

as much blood flow going, right?

The circulatory system
slows down.

When you just go out
and jog a little bit,

power walk a little bit,
lift some weights,

you really get
your blood recirculating.

And you know
when we lose muscle,

we don't just lose the big ones.

We also lose the little ones

that keep the skeletal
system in place.

So, when you exercise
those little ones,

those little muscles that hold
your skeletal system in place

can stay strengthened.

When you don't exercise,

they atrophy just
like the big muscles.

And this is why so many people,

say in their 60s or 70s or 80s,

fall over in the shower.
Break their hip.

Hit their head on a counter
and pass away.

Because eventually
they lose the stability

of what those little
muscles create for you.

And as they atrophy,
your skeletal system

becomes very unstable.

And how many times
do we see an older gentleman

walking with more
of a shuffle gait

rather than actually
taking steps.

That is not, by the way,
a natural act of aging.

What you're seeing
when somebody begin shuffling

is actually a result of a lack
of weight bearing exercise

over time as they aged.

And again we talked
about people that just think,

"All right,
my exercise is cardio."

Which is great, you know
what I mean, but I think

in your formative years,
you need muscle.

You need strength and how
you get that is through

weight training. And we talked
about weight training

is going to,
is going to strengthen
your skeletal structure,

and you need that. I mean,

you don't want to be
a frail old person

and sadly enough even people 50,
60, 70 years,

50 actually 40s, 50s,
are getting hip replacements now

because they neglected
the weight training.
It's like,

"Oh, I'll run, I'll run,
I'll run." Running is great

but I think everyone should
engage in weight training.

I think it's so,
it's so beneficial to you.

I just believe that to have a,
a overall...

g-- good for you program

it's got to include exercise.

It, it has to, it's,
it's a huge component.

Nothing will strengthen
your bones,

build your muscles,
contour your body.

And give you the shape and tone
like resistance exercise.

That's weights.
Resistance exercise is weights.

And then your choices
could be endless.

Whatever you sort
of tend to gravitate to.

Whatever you intend
to do most often.

Whatever you intend
to crave and want to do.

Now one thing about working
out that many people

don't know especially
for anti-aging,

Tufts University
came out with a study

and it says when you age

there's these different
milestones that--

it happened to every
single one of us.

When we age, we lose muscle
mass, we lose strength.

You know, we start
putting on more body fat.

Our metabolism slows down,
bad cholesterol goes up.

Good cholesterol goes down.

You start having problems
with temperature regulation.

But there's ten points, all
these things happen as we age.

But there's one thing
that can reverse all of that

and what do you think it is?

It's exercise.

Exercise as in lifting weights

and doing some
cardiovascular work.

The combination of both
is going to be anti-aging,

and it's going
to slow down or prevent

or even reverse
some of those milestones

people might already be having.

Yeah, I mean there is,
there is a million

benefits to weight training

and exercise and eating, right?

Whether it is, you know,

beating, com--
combating heart disease,

combating cancer, combating
all of, all of horrible

life's disastrous diseases,
to prolonging your life.
to healthy life.

But here's one thing
about weight training

that a lot of people don't know,
what the science says is

your body can be burning
fat efficiently up for,

you know, two, three,
four hours later,

which is, is unfathomable,
it's like, I mean,

"I just trained
so hard and my body is

still burning fat,
that's amazing."

So, you-- there's a lot
of things that are,

are not measured but you get

better responses
and better results by doing.

So, people look
on the machines all the time,

they say, "Oh, I burned
200 calories, 500 calories."

And first of all,
those machines aren't accurate

for many reasons.
Because it's really

just taking your weight
and your age.

But what it's not taking
into consideration,

what's your body comp?

Like, say I'm 120 pounds
and I probably

have more lean muscle mass
than another 120 pound

young girl next to me.

And if we're both
walking on the treadmill,

the more muscle mass you have,
every step I'm--

I have more muscle
that's burning calories.

So, I am using more calories
than someone else

that has maybe
more fat and less muscle.

So, it really isn't about
your height and your weight

when you're doing these things.
So, that's not accurate.

But when you leave the gym,
your body is still recovering.

It's when you work out
for several hours your body

is still burning calories
from that workout.

It's not like when you leave
the gym it's over.

Of course with all things, over
training is detrimental to--

And especially when it comes
to physique development.

Unlike, it's funny,
like training for yourself

is unlike any other sport.

If you're golfing,
you can golf for five,

six hours to perfect your swing.

If you're surfing,
you need to be in the ocean

four or five hours
just to get out

there to catch the wave.
But when it comes to your body,

and science--
and there's science behind this,

your body can only stand

60 to 90 minutes
of vigorous activity.

After that,
it starts to shut down.

And the damage is,
is probably too overwhelming.

I mean, it leads to injuries.

It leads to aches.
It leads to pains.

It leads to chronic,
chronic pain that can happen.

So, if you're in the gym three,
four, five hours a day,

you'd better be working there
because if not, you're,

you're just killing yourself.

It's like this...

if you really want
to mess your body up

and mess your hormone system up,

do excessive cardio, excessive.

Talk to any triathlete,
any cyclist.

That takes its toll on the body

and so again what's the goal?

If the goal, yeah, if, if,
if it's a requirement

for your chosen
occupation or sport,

you sort of don't have
much of a choice.

But if your goal
is just to get fit,

it doesn't require more than
an hour five times a week.

My weight was at 150 pounds

when I started
my bicycle journey.

I was averaging eight
to ten hours a day cycling.

And not just cycling.
I'm balancing on the rear wheel.

So, you're using the whole body,
upper body,

lower body, everything you
could think of, I'm using it.

And so, I noticed...
I started shrinking

as I was going into
my ride and I was consuming

and consuming and consuming.

I was up to 4000 calories a day.

For someone of my stature,
that's a lot of calories.

And I was still losing weight.

When I finished
across the finish line,

I was skin and bones,
I weighed 130 pounds.

I lost 20 pounds of muscle mass,
it was ridiculous.

Um, it's been three months
now since my ride.

I'm almost back
to my normal weight.

It took me that long to get
back to where I want to be.

My strength still
isn't there yet.

I'm still progressing.

There's a point when people,
they start exercising

and they think,
"Oh, this is great,"
and they want to exercise

more thinking, well,
they'll get faster results.

Well, there's a-- there's
something called overtraining.

And it does several things.
One, it can actually

increase your cortisol.
I know many times

when me,
other athletes have overtrained,

what you start seeing is
you start putting on more fat.

Because when you over-train
you need time

for your muscles to recover.

You know, every body part I say,

whatever body part you're doing

give it at least
48 hours to rest.

Sometime 72 hours depending on
how hard you lift.

Because if you don't
give it that recovery

it's not going to recover,

and if you start working
out on muscles that are

already fatigued,
you're basically going
to break them down.

So, now you're burning muscle
and you're storing fat

then trying to build muscle and,
and get rid of fat.

I would ideally suggest
that your exercise program

have a combination
of resistance,

a little bit of aerobic cardio,
something that's fun.

Whether it's going
to the dog park with your dog

or playing
with kids or grandkids.

There needs to be some sort
of active rest I would call it.

Things that you would do that

whether it's
in the garden or out

by the pool or things that
you don't even view as exercise.

But lifting weights two,
three times a week

for 30 to 40 minutes,
and some form of cardio

and a little bit
of flexibility training.

[Tom] Now we come to,
what I believe,

is the most important part
of any weight loss journey.

And it's an element
that most weight loss systems

do not include.

The psychology of weight loss.

Without it, no sustainable
weight loss is possible.

Many companies will mail you
food or teach you how to eat,

but not show you the reasons
behind our overeating.

Or show us how to control
all those cravings.

As you will see,
you cannot change the body

without changing
the mindset first.

Once you master your mind,
all you have to do

is just wait
for your body to catch up.

So, a number of years ago I was
working with a psychiatrist

and as all we did was work
with eating disorder patients.

And back in those days,
they were very formidable for me

because one of the things that
it, it did is it allowed me

to really sit back and see
the psychological component

of weight loss just versus
the food component.

And during those years
working with a psychiatrist

we were having great,
really great conversations

about how that person's thought
process was interfering

with their ability to get
where they wanted to go.

And one of the things I was
doing back in those days,

since I started writing papers
for a lot of articles

in journals
and things like that.

And one of them I labeled as

the Psychology of Deprivation.

So, what I want to show you
is how a simple thought

like, you know, the beginning
of a diet, eat perfectly,

you know, no more red meat,
no more fried food,

can actually turn out
to work against you.

And you see a lot
of dieters go through this.

And their intentions
are really good.

So, the way they start out
is they start off with,

"Okay, I'm going to do perfect.

No more red meat,
no more fried food,

no more eating out,"
and they start their diet.

I'm going to tell you that's
going to last about two weeks.

It rarely ever goes
beyond two months.

Because that seems
to be the snapping moment

where everybody breaks, okay?

Now, as you're giving up
all your favorite foods,

you're going to start to get
struck by all the cravings

for the food you haven't
been allowed to eat.

The first thing
you're going to do

when the craving
strike is resist.

And the way we resist the
cravings is we say no to them.

Now, you say no and that's
going to last about as long

as the moment
you encounter the trigger.

The trigger's a negative
emotional state.

So, you kept resisting the
foods, and all of a sudden,

one day you get frustrated,
you get angry,

you get bored, whatever that is.

It's over,
and now you binge on the food

you said you wouldn't eat
anymore.

Now, the moment you binge on
those foods you got to realize

that person just violated
all the rules and guidelines

they laid out to begin with,
which was to eat perfectly.

So, out of that binge
then originates guilt.

We feel bad
because we just violated

those rules and guidelines.
And out of the guilt

comes rationalization
and justification

that sort of sounds like this,

"Well, I've blown it now,

I might as well really blow it,
so what the heck,"

and then off they go completely.

Now, as you watch that scenario,
I want to create

another scenario
because consider this,

if you were driving down the
road and you got a flat tire,

would you ever jump out
of your car and slit

the other three tires?

I mean who would do that?
Look what you just did.

You delayed your journey.
It's going to cost you

more money. You don't have
to buy one tire, you have
to buy four.

And everything
you did in your attempt

to get to your destination
was destroyed

by getting out of your car
and slitting the other
three tires.

So, what I wanted
to do was teach people

that using that statement,
"I've blown it now,

I might as well really blow it,"
will take you down a path

of making it worse,
no different than slitting

the other three tires, right?

But you see, if you're
on a sustainable program

that you do the rest
of your life it has to account

for a momentary lapses
because that's going to happen

to all of us, weddings,
celebrations,

funerals, whatever.
And I want you to know that,

that happens to all of us,
but if you will change

that word or statement

from "I've blown it now
I might as well really blow it,"

to, "If I just don't slit
the other three tires,

I'm doing great," that takes
your brain right back on track

and you negate
all that extra eating,

and so now there's
really no damage

from that momentary lapse.

So, many people,
they go through this journey,

and they are doing great and,
you know, they're very convicted

about doing everything right
and they are doing great.

And then all of a sudden
something happens, um.

Maybe they are little
bit late on their meal

and they get a whiff
of something. And they are like,

they see something, they hear
something on the radio,

see something on the television

screen as they are walking out,

you know, to get in their car

and they see something that just

stimulates that,
"Oh, that looks so good."

And then they want it,
and you know what,

they go and they eat it.

And then that guilt hits them
and they are like,

"Oh, I screwed up.
Well, you know what?

I screwed up!" [hisses]

Now, they are totally
off their plan.

Now, they are going home and,
and what I say to those people,

you know what there's going to
be times that's going to happen.

But you know what, three hours
later you have another meal.

Pick it up from there.

You know,
just that one little...

I call it a little speed bump,
little blip in the road,

is not going
to cause you to fail.

So, yeah, you, you messed up,
maybe, and I mean, I don't think

it's really a mess up but you,
you fell off your plan.

You're guilty about it,
but that doesn't mean now

all the way until Monday.
What is the deal about

people starting on Monday?
If this happened on Thursday,

they are going to screw up
all the way until Monday?

"Oh, Monday, I'm going
to start again." [chuckles]

That's not what you want to do.

If you do have a little hiccup,

then make your next meal good

and then keep going from there,

and that way
you're going to continue

with progress on your plan.

So, one of the things
I've seen in this practice

is that there seems
to be a process of change

that people go through,
and I kind of want to walk you

through what
those different steps are.

And what you notice is that
almost all the successful people

that lose weight
and keep it off,

tend to follow
this particular path of steps.

Unsuccessful people,
I watch what they do,
and there's really no mystery

as to why they are unsuccessful.

They are often trying
to bypass these steps.

The first step that
you watch somebody go through

is called awareness, right?

The person becomes acutely aware

that what they've been doing
is no longer working for them.

So, whatever that thing is
something somebody said,

they tried on a new
pair of clothing,

they can't get into it, right?

They become acutely aware
that what they've been doing

is no longer working,
and that's the first step

that begins the change.

The problem with it
though is awareness

is not enough to change.

Because how many people
do we know,

um, that know they have
a drinking problem,

a cigarette sort of problem
or a weight problem

and never change it?

Okay,
but awareness is the first step

that starts the journey.

The second step which
I will tell you is very,
very important,

and you can't skip this one,
is contemplation.

Contemplation is where
you sit down

before you start your journey,
and you kind of sit down

and ask yourself,
"How is this journey going to go

with the way my life is," right?
"Is it going to be more fun

or is it going to be less fun?

How am I going to work this into

my socializing in my setting,"
right?

I think you need to spend
a little time contemplating

how you see putting
this change into action.

Now, once again,
the problem with contemplation

is it... [stutters]
it isn't permanent,

it becomes procrastination
sometimes for some people,
right?

So, you don't want to stay
in contemplation too long

but when it becomes
procrastination,

how many people do we
know that are talking

about changing
all the time but never do.

But I do think the second step
is you got to think about

how you're going to incorporate
this into your life

and how you're going
to work around it, right?

Then, and this is critical,
the next step is knowledge.

I would say the biggest
problem for most people

is they take in the wrong
knowledge, right?

They read some stupid diet book.

It's radical, it's, it's crazy,
right?

I don't know,
cut out all your carbs.

And those things,
that kind of knowledge

is going to set you up
to fail because if the knowledge

you have taken is defective,
every step you take after that

is only going
to lead to failure.

So, what we try
to do is make sure

that you're given
the right knowledge,

the right information
about how to change for you.

Now, that's not the end of it,
right?

So, what happens next
is the person takes action.

They take the knowledge
they are learning,

they start implementing it
into action,

and then,
they can experiment with it

along the way
and make adjustments.

Now, most people think
that once you get to action

it's over, it's done,
but honestly on average

what I've seen in this business

is that most people
on average go from action

back to contemplation,
you know, one, two, three,

four, five times before
they finally finish the cycle.

Because you see
when you go from action

back to contemplation,
that's telling you

there's something you didn't
learn in the knowledge

that you got to go back
and learn, right?

And so most people, though,
when they fall out

of action
they think they failed.

It's over and now
they are on to the next diet

when if you took in the right
information and you failed,

it's probably because
there's some components

of your lifestyle
you haven't worked this into

and you have to figure that out.

Now, once you move into action,
the goal of all clinicians

is to get you to the final stage

which is the one I call
self-accountability.

When you reach that final stage,
your change is permanent.

It's part of you,
it's part of your essence.

You would do it even
if you went on vacation

because it's what
you want to do,

it's not what you have to do.

There is a gigantic difference

between want to versus have to.

So, long as the change
is put under the category

of a have to,
you won't keep doing it, right?

When it's under a want to,
you'll keep doing it.

What I would like to convey
to people that feel hopeless

is it there is hope and... it's
really encouraging people that,

"Listen, today, maybe today,
just today,

how about just add
one healthy meal.

Just add a healthy meal
to your current program.

Maybe tomorrow
add a healthy meal.

Take a ten minute walk.

Day three,
let's add two healthy meals

to your current program.

Go on a 15 minute walk.

Do some muscle building
exercises maybe in the privacy

of your own home."

And over time,
these things add up.

So, while I was working
with a psychiatrist

what I had to do was try
to help people reintroduce foods

that are considered bad foods
into their program.

So, that we could come
back to a program

of eating management not
deprivation rigid omissions

and guidelines, right?

So, I came up with a statement
which I actually trademarked

years ago called,
Better Bad Choices.

And what I was trying
to do was show people

that you do not have
to eat perfectly

to get a massive change
in your weight.

What you have to do is
you simply need to do better.

So, consider this, if I sit
down in front of somebody

and I noticed they've
been eating red meat

four or five days a week,

my question to them would be,

"What do you honestly believe
that you could cut it

back to
and you could live with?"

Now, if that person said, well,
I can eat red meat

twice a week, I would say,
"Great. That's a change
to make."

Because when you go from red
meat four or five days a week

to twice,
aren't you doing better?

Now, what's interesting
about this is the patient

doesn't notice anything.
You know, they are not deprived,

they are still having red meat.
They just chose

to adjust it back
to a more reasonable level,

and that one small change
would actually create

great results over
the course of time

because it's sustainable.

See, so whenever you approach
a meal you just ask yourself,

"How can I make
this a better bad choice?"

And what I came up
with is I believe

there's three different
sustainable ways

of people making
a better bad choice.

The first make a more
positive food selection.

So, if you can find a more
positive food selection

like lower-fat,
lower-calorie ice cream

that you enjoy eating,
switch to that.

The second way you make
a better bad choice

is by not doing something
as often as you used to.

So, again, like I said,
if I was doing the red meat

five days a week,
and now I cut it back to two,

so long as that's sustainable,
I'm going to get great results.

What I would also do though,
is change the amount.

So, that's the third way.

If I always have
a 12 ounce T-Bone,

can I get away with at eight?

Now,
you're not giving up anything.

The idea of better bad choices

was to show people

that no one has to eat
perfectly to lose weight,

you simply have
to start doing better.

And don't get rid
of those foods you love.

My suggestion here is
just don't do it as often.

So, I'm never going
to say somebody,

"You can't have hamburger
and fries."

But again, if they were
doing that twice a week,

and now they do it
once every two weeks,

aren't they doing better?

[rock music]

[Tom] Finally,
we come to another

important element in fat loss,

motivation.

When we start a program,
it feels like

we can concur the world.

We are super motivated
and really gung ho.

Then life happens
and things get in the way,

and we seem to lose
that fire that was inside us.

How do we keep
that motivation going

throughout the whole
transformation journey?

And when we lose it
and get lost,

how can we rediscover that joy, that passion?

You know the subject
of motivation and inspiration

is rather interesting to me.

I'm going to share
a story with you, if I may.

So, in my very early 20s,
late teens,

I was working hard.

I was selling shoes
at a department store.

I was bouncing
in bars in the evening,

and I actually had a few
people that I would try

to encourage in the gym,
friends and family

and people
that I'd met in the gym.

But I also had keys to the gym.

And I would be in the gym in
the four o'clock hour, four a.m.

So, one time I'm just trying
to get a little bit of a nap,

I didn't sleep much
in those younger days.

And I kid you not, this is
a hardcore bodybuilding gym.

And a guy walks in the gym,
I'm the only one in the gym.

I'm the only one that sees him.

He had to have been close
to 400 pounds.

He doesn't even know
that I see him.

He comes in the gym,
he looks around, he walks out.

It's still dark outside.

I don't know why, I don't know
why, but I chased him.

Scared him,
I didn't mean to scare him,

I was a big, you know,
teenage kid.

I said, "Excuse me...
[stutters] can I help you?"

He goes, "No, you can't.

There is no help for me,
there's no hope for me.

I joined this gym, I walked in,
I can't, I can't do it."

I said,
"Let me tell you something, sir.

Just showing up
is 90% of the battle.

Just showing up,
you showed up today."

I said, "Come back in. I'm,

I'm going to take you
through a workout."

I wasn't a trainer.

That wasn't my profession.

And I said, "Listen,
I'll make a deal with you.

I'll train you for 90 days,

but if you miss one time,
we're done."

90 days goes by.

This guy's lost like 30,
40 pounds.

Now he's inspired
because he's seen results.

A year goes by, he ends up
losing about 100 pounds,

and you could see
the life change.

The transformation is starting.

But what it started for me...
was his answer to a question.

I said,
"Bob, why did you never quit?"

You know, most people that big
don't stick to diets,

don't make good food choices.

They don't stick
to a gym like this.

He said, "Larry,
the truth is I never wanted

to disappoint you."

He goes, "You have inspired me."

And at that moment in time,

I realized that,
that one of the greatest gifts

that a person could be
bestowed upon themselves

is the ability
to inspire other people.

So, the other thing I noticed
in my clinical practice

is there seems to be three
different levels of motivation

that we try to strive and get
our, our clients through.

What initiates the change is

what I call
fear-based motivation.

It's a great motivator,
by the way, at the beginning

it can motivate a lot of people.

I mean, you go to your doctor
and he says, "Hey,

you're a type two diabetic,"
or your doctor says,

"My God,
your cholesterol is so high,

you're going to have
a heart attack or stroke."

And that fear generates action

on the part of the individual,

and it could be
very motivational.

The problem with
fear-based motivation is

it is not long-lasting, right?

Because once you take action,
you resolve fear,

and if your motivation was
based solely on the fear,

and the fears no longer present,
guess where you're going to go?

Right back
to your old behaviors.

You're going
to recreate the problem.

Now, your cholesterol
gets high again.

Now,
your type two diabetes returns.

The goal then is
to move from the first form

of motivation to the second.

And the second is what I call
feedback based motivation.

It's very powerful.
I've seen people stay

in feedback motivation

for years and years and years.

And feedback motivation is
a wonderful form of motivation

because you're getting all
of the feedback from the world

around you. Friends are
coming up and just go,

"Oh, my God,
I've never seen you look

this good, what are you doing?"

Um, the scale tells you
it's better.

Uh, the body fat is going down.

Your clothes are fitting looser
and all of this feedback

lends itself to a higher-level
motivation to keep going.

Now, the problem
with feedback based motivation

is it can't last forever.
Because look,

what's going to happen
when the feedback

starts to trail off.

And what happens is
what's going to happen

when you reach your goal?

The clothes
can't get any looser.

The scale can't get any lower.

People aren't commenting
on it anymore.

In that moment, if you can
reach the third level,

and here's what's fascinating
about this,

the first two levels
of motivation,

your clinician can create
for you, right?

What I've discovered
is there is no way

I can put anybody
in the third level.

I just, I just can't do it.

And it's kind-- become very
clear to me that the third level

is an intrinsic level
of change and motivation.

What happens is the motivation
to do this

goes from the outside
to the inside.

Where the person just now
sees this as the new them.

It's what they want to do,
is not what they have to do.

And when somebody's
in that third level

where truly is intrinsic,
and it's an intrinsic level

of motivation, they really,
really has become part of them,

you'll watch when
this person goes on vacation,

they still want to eat clean.
They still go to the gym.

They still work out
because it's not a have to.

And so you see when that person
reaches the third level,

it's the most dynamic thing
I see in my clinical practice

because I love it
when they reach that.

And these are the people that
have kept the weight off ten,

15 or 20 years.

I get this all the time,
I'm 53 years old

and people say, "How the fá*áá*
are you motivated all day long?"

And I use everything in
the world from imagery I love,

I, I think pictures are amazing.

I think it, it captures us
in our raw essence.

It's like, "Okay,
this is what I look like now,

boy, do I need some work? This
is what I want to look like."

I, I take pictures of,
even to this day,

I'll, I'll find pictures of like
an early Arnold Schwarzenegger

or someone that really
inspires me and I'm just like,

and I'll put it on my phone.
I'll be like, "Yeah,

I got to work hard today,
this is what I want to do."

And it gets us constantly
focused. I--

One of the best tricks I, I,
I do when I engage with clients,

I'm like,
"Give me your worst picture.

Give it to me,
and I'm going to text it to you

when you least expect it."
You know what I mean?

So, people are like,
"Hey, I'm feeling good,

I'm feeling good, I'm not
going to do cardio today."

If I know they don't show up,
I will send them the picture.

So, I consciously
try to motivate,

I think using visualization,
it's, it's great.

And also what I like to do is,

I'm a gym guy, so I'm,
I'm fortunate enough

that I'm a Gold's Gym Venice.

I try to find guys that think
they are, they are pretty strong

and pretty rugged.
And I'll train with them.

I just want to eat their energy.
You know what I mean,

I just want to devour them.
I want to eat their weights,

I want to eat their energy.
So, I thrive off

all the energy in,
in a good gym.

You see, and a lot of people
when they train by themselves,

find something that's going
to motivate you. What turned--

what, what turned your gears

in your formative years?
Did you play sports?

Did you have that one
race that you won?

You know, think back
to the highlights of your life

and, and, and reflect and go,
"Man, that was a good time."

And bring that energy
too to the gym.

But also too,
life sometimes gets in the way.

So, so you, you could be
inspired one moment,

but then all the sudden
the reality of life

can just sort
of slap you in the face.

So, you have to be
persistent and persevere.

So, I tell even my,
my millennial kids,

I tell my employees,
I tell everybody.

There's, if you want
to be successful in anything,

I don't care
if it's a police officer,

a fireman, weight reduction,
you name it.

You show up early.

You leave late.

You volunteer
for as much as you can

no matter how busy
you think you are.

And there are three P's,

persistence,
perseverance and passion.

And if you can master
those three P's,

you pick your subject.

I don't care what it is.

Pick your career,
pick your occupation, teacher.

You'll be successful.

If your why is really strong,

every day you getting up to go
exercise or whatever it is,

is going to be so much easier.
Because your why... [stutters]

...is, is very important.

When your why is just
because you want to do it

with your friend
because it'd be fun

that's when it's going
to get hard.

That's when you're
going to miss days,

you're going to like,
waffle little bit

on your plan.

And probably something
very beneficial is

for people
to have support groups.

That's real important
because there is many times

in the past when
I was working out,

I would be getting up
in the morning working out.

I didn't want to,
but because I knew someone

was going to be there,
that accountability,

I just, I--
if I didn't show I knew,

it was going to be terrible,
so that helped.

And I see
with many other people,

the support group of someone
either exercising with you

whether you need to go
walk in the morning

or you go to the gym
or whatever,

go to yoga,
whatever you choose to do,

if you do it
with someone it's better.

And if you have everyone on
board with you to help you

because sometimes
you're around people

that really aren't
supporting you.

It's really easy for you
to do what they are doing.

But when you do have
a support group,

and they are helping you,

they are going to help you
be successful.

They are going to do
whatever they need to do

to make sure
you're eating the right foods,

that you are getting
your exercise in.

And that they are kind
of just supporting you and,

and telling you
how great you're doing,

and trying to keep you going
to that finish line.

Motivation, that can come
from so many different ways.

I'll put it to where

it really hit home with me,
progression.

So, if you, if you get progress,
if you try something,

I don't care what it is.
Whether you're trying
to learn Spanish

or whether you're trying
to play the piano

or whether you're trying
to lose weight or whether

you're trying to get strong,
progression.

And if you keep doing it
and you see progress

and you go, "Wait a second,
you know what?

Those pant-- those pants fit
a little better now."

You're going to want
to keep doing it, right?

It's simple, okay?
So, progression.

If you see progression,
that's my motivation, okay?

Some people, uh, they have a, a,
a visual board, okay?

Like manifesting.
They have a board

and they can have
a picture of a--

I don't know a,
a bodybuilder and say,

"I want to look like that."
That's another good way.

First thing when
you wake up in the morning

look at your visual board
and say, "I want that."

I need to work
towards that goal.

Look at it again right
before you go to bed.

I do that a lot.
I have my own visual boards.

I go to the extreme,
instead of a visual board,

I actually put the actual item

that I want to try to achieve,
uh, like my bicycle.

I will put my bicycle,
it sat in my living room

when I woke up in the morning,
it's the first thing I saw.

And that's what drove me
to keep going.

Another thing that I realized
that helps people a lot

is to keep the value
of their goal

at the forefront of their brain.

You know, what I've have
noticed over time is that

when people lose
a certain amount of weight

they kind of get comfortable.

I'll never forget a guy
that came into my clinic

who comes in, sits down,
and he-- I said,
"How you doing?"

And he goes, "I'm doing great,
but I find

I'm not as focused as I was
when I first started."

And I said, "I, I don't know
what that means, tell me

a little bit about
what you mean by being focused."

He goes, "Well, you know, Keith,
when I first came in,

I wasn't drinking alcohol.
I wasn't eating out.

I wasn't missing workouts.

You know,
I wasn't missing meals.

I was cooking my own food."
He said,

"To be honest with you,
I'm, I'm drinking

a little bit here and there.

I'm kind of skipping
some meals at times but,"

and he stands up
and undoes his belt.

Takes his pants and holds it
out to here and goes,

"But check this out.
I haven't been

in these pants since college."

And then he cinched up
his belt and sat back down.

And I realized, I said,
"You do understand

you just explain to me
why you lost your focus."

And he said, "No, what,
what did I say?"

And I said, "The moment you
stood up and you undid your belt

what you just told me
is you're comfortable.

What you need to understand is
people don't change

the things
they are comfortable with.

They only change the things
they are uncomfortable with.

When you first came into me

and you have lost 35 pounds,
right?

You were uncomfortable, it was
painful to have that weight.

Now that you have lost 35
pounds, my suggestion to you

is to get rid
of that pair of pants.

Punch some holes in your belt.

Get a new pair of pants
that's a little bit snug.

Because you need
to get as uncomfortable

with the next 20 pounds

as you were with the first 35."

You see, once he became
comfortable, right?

He started to lose his focus.

And what has to happen
is you have to keep the goal

at the forefront of
your brain to stay motivated.

You know, the, the number one
thing I could say to people

if you want to lose weight,
one thing,

out of all this nonsense I--
You hear, one thing.

Determination,
if you have determination,

if you're determined to do it,

you will make it happen, okay?

That means
it's a priority to you.

Nothing else matters but that.

If you stick to that,
it will happen, okay?

You may fail sometimes,
but failing is good.

Failing means you learned. If
you can learn from that failure

and go, "Okay, that didn't
work so I need to change to this

and let's go down this path."

That's how you use
applied knowledge.

[bright upbeat music]

[Tom] I know I threw a lot
of information out at you.

So, let do a quick recap
of the real, sustainable,

and healthy Way to lose fat.

There are many great
tips in this film,

but here is a quick top ten.

Tip one, eat good healthy foods.

If it was made by nature eat it,

if it was made by man, it's
mainly processed, so skip it.

Tip two, eat the correct
combinations of foods.

Eat a protein, a carb,
a veggie at each meal.

This prevents the insulin
spikes that stores fat.

Tip three, portion size.

Make sure you are using
nutrition partitioning

and eating the correct
amount of calories

per meal, not per day.

And make sure your fat
consumption per meal

is less than 20%.

Tip four, make sure
you spread out your meals

every three hours and have
five to six meals per day.

This keeps that metabolism fire burning hot, all day long!

Tip five, drink your water.

Drink half your body
weight in ounces.

For instance, a 200 pound person drinks 100 ounces a day.

Tip six, don't let
a lapse turn into a relapse.

If you mess up,
get right back on track.

Don't beat yourself up about it

and make your next
meal a good one.

Tip seven, find a community
of similar minded people

to help you, motivate you
and keep you accountable.

Harvard did a study
and people who lost weight

in a group setting,
lost 225% more weight

than those who did it alone.

Tip eight,
make it a lifestyle change.

Do something
that you can stick with

for the rest of your life.

You don't have to eat
perfect all the time.

Remember what Keith Klein said,

"Small changes over
a long period of time

create massive results."

Tip nine,
include an exercise routine

into your weight loss journey.
Make sure it includes

cardio and weight
lifting activities.

Remember, building muscle
raises your metabolism

and will help keep you strong
and mobile later in life.

And finally, tip ten,
cook and carry your food.

After you plan out your meals,
cook them and put them

in food containers and carry
them with you wherever you go.

Nowadays,
they make great food coolers

which you can find online.

That way no matter
what happens that day,

you will be prepared and have
exactly what you need to eat.

[Tom] As you can imagine,
there was so much information,

I couldn't fit it all
in just one movie.

So, I'm working on,
Beyond Weight Loss 2.

Of course, in this movie,
I'll show you

more amazing tips
and tricks to lose weight

that were on
the cutting room floor.

But we will talk to many
more successful people

and hear their inspirational
stories.

And we go undercover
and have an explosive expose

that the diet world
never wants you to see.

Stay tuned.

[rock music]

You know,
what's interesting, um,

I'm getting close to 60 and
I probably am in better shape

than I was in my 20s and 30s,
and I competed in bodybuilding,

and I've been in the gym
business since I'm a teenager.

So, age, they say, is just a
number but I will tell you this.

I feel that, that we're always
in this quest to stay younger,

longer and I think science,
biology, you know, technology,

we're going to be able
to stay younger and fitter

and more vibrant a lot longer

than ever before, so I love it.

And here's the neatest thing
and I tell everyone this.

It's like, you're banging
your head against the wall,

you're banging your head
against the wall,

"This sucks, this sucks,
this sucks."

Then you're going to wake up

and 99% of the time

you're going to wake up,
and happens with everyone,

you're going to be like,
it just happens.

You wake up and all of a sudden,
"Oh, my God, there I am.

This is the body I wanted.

I can finally see exactly
where you're going,"

and when you start seeing,
you know, like, abs coming in,

like vascularity coming in.

That's motivating.
That's super exciting.

Everyone gets excited.
And I just tell everyone,

"You have to be patient
because it's a process."

[rock music]