Strength Renewed

00:19
stress ball. You're like, don't need a friggin stress ball, you need a stress ball. Hey, Deis, how are you? Hi, Max. I'm doing great. It's super. It's like, it's like we're entering into the perfect zone of weather. I know I always like to talk about that, but it is pretty darn nice here. I have to tell you. Yeah, lovely. It's a good time of year to be living in California, because it's just not too hot and not too cold.

00:48
I feel like I'm in a good mood. I am definitely, um with all of the back to school schedules and madness I have found, and I'm sure it is too for people, parents that are kind of taking in the swirl of new routines, it is very easy to, amongst a new routine, to kind of go off track with your own routine, especially coming in off of this time for people in the States. It's like you just came off of summer.

01:18
And now you're kind of going into this different season of life and time and parenting. And so you still want to kind of keep your same rituals and your same routine for yourself and your own health as much as you can. But I have definitely been derailed in the past week or week and a half. So I'm just reminding certainly what we do when we get together and talk on this podcast of just like, stay on course. Don't.

01:47
Don't let yourself get too information overloaded. And sometimes it's best, even with your calendars and all this, just to stay in today. Just go to tomorrow, stay in the week. I I have this tendency, this delicious tendency of being right in the moment and then also being like in the next week before I even got through the, right? And I don't think it's a thing. just think you need to, because it's always good to sort of have that preparation mindset, but equally,

02:17
You almost need to give yourself the, like, say, right, I'm gonna think for 10 minutes, I'm going to sort of project as to what I need to think about for next week, but then I need to just be back. Because otherwise you just get those ruminating thoughts and anxiety and that's not great. It's not great. um The one uh thing um I think, you know, the biggest saviors are just to like stay with what you know is working. So I know I have tendencies sometimes just like,

02:47
overconsume. I'm an overconsumer of information on social media and outside literature on podcasts. I just take too much of it in. Sometimes I have to consume a little bit less. I have to be on social a little bit less. I have to just sort of like take a walk or do something else without my phone because I'll just be in too much mode.

03:16
um And then, but one thing that I think that does kind of help me and we've talked about this, stay sort of on the straight is just to keep doing the things that are working for you. And one of those things for me is just like, it's nutrition. It's just, oh my God, if everything else is coming down from the sky, I'm like, do you have any chicken breast, Like how much chicken did you cook? You know I mean? What does your refrigerator currently look like?

03:44
Are you on empty? that's just, you know, do you have enough chomp beef sticks in the pantry? So, but something that happens is just, even when I've talked about this, is still a little bit of the notion of like, how can I possibly be eating more and still be, you know, staying lean and focused on my calories? And so I don't know. mean, you get asked this question a lot and what's your favorite way to answer it?

04:14
It's funny and actually so people like who doing Monday's matter, for example, like and following the plan because people do the plan and they sometimes they just follow the principle and they freestyle and they sort of bring together their own meals. people who follow the plan are like, should I be eating this much food? Like this is a lot of food. How do I lose weight if I'm eating this much food on my plate? And I'm like, yeah, well.

04:38
What is required for weight loss or fat loss is actually a calorie deficit. despite the fact that your plate is full, it's still relatively low calories. if you think about making up the plate and you'll know Jessica, like my meals are, you know, they're protein and vegetables and there's a bit of flavor in there, but the flavor comes from that, you know, it's used sparingly because if it's a fat source or it's, it's a low calorie option. So you can actually eat.

05:07
ton of food, but still have rather low calorie meals, which, but people don't connect the dots in their head actually, because we're so used to just eating less all the time. And yes, you do need to eat less calories, but it doesn't necessarily mean you have to eat less food. And in fact, you're much better trying to focus on what you can eat more of to provide you the same outcome. love the concept of what of eating more.

05:35
It's like just existing in diet culture or whatever they want to it as but like just this whole concept I was even watching right now on Netflix. There's this I mean, it's a little much. news, the documentary? And I remember and I just because it's you know, whatever it's all and it's a little bit like half entertaining and half just really ridiculous, but there was all these these

05:58
contestants on there and that one one part was like I just I had to win and so I did the master cleanse I was like, oh my god, you literally subsided on cayenne pepper maple syrup and lemon juice for nine days like what the hell? was going around obviously at the time that yes because Lusa was was you know at its height. mean yes. Yes, the master cleanse they called it and so I don't even know what they you know

06:26
I don't even know what they were actually doing. don't even know what was it. Why would they even call it a cleanse? Like, because if you just, and that's simply put, like, right? I mean, same with juice cleansers. Like you just have juice, you know, it does nothing for you. It will reduce your weight on the scale because you don't have any food in your gut. So absolutely. Or in your digestive tract, same thing.

06:53
And you feel hungry, you feel lighter. Yeah, yeah, that's whole purpose of it. Like long-term outcomes, nothing changes. Nothing changes. But in the moment, you feel virtuous, you feel cleansed, you feel like you've got this halo around your head. I think, I don't know, because I've never done it, but... And I wouldn't, I just would not do that. What is the point? Particularly from a fat loss perspective or a weight loss perspective, because your point...

07:23
I haven't watched, I have never really, I think I watched a couple of episodes of The Biggest Loser. I know there were several seasons, I think, but it was, never, I just, I'm not into that type of thing of sitting down and watching people, even though nutrition and exercise is my absolute passion, I'm just not interested in watching people do what they do on their shows. it's just so not, it sort of grosses me out, if I'm honest. So I just tend to, and so.

07:52
I wouldn't watch the documentary, but I did see someone post a picture of the man that won, that has before, has after, but then has after after. It was after after. Yeah. It's interesting. It's sad for me. Like, yeah, so sad. Well, I find it more interesting, just the psychological games that everybody plays around. mean, like not everybody, but a lot of us do, right? Around just...

08:19
food and what we can have and what we're allowed to have and how we halo some food, right? And we villainize, you know, other food and like there's just this food hierarchy and there's must, you know, I'm so good. I didn't have this today, you know, like, and I can't help it. You know, I mean, you and I talk about this as like a little bit of therapy on the show, but you, you, you, this is what I mean about if you can stick with

08:49
you know, what you know to be factual, right, in your day to day eating, then it also takes a little bit of that, like, you know, mental fatigue that comes from, like, why she can't have this, but I can't have this. And I'm like, I like to just focus on the abundance, like the abundance of what I can have. And I can have a lot of this, you know what I mean? And that actually, there's less decision fatigue. I don't feel like a bad girl. There's a lot of shit.

09:17
I mean, there's a lot of stuff that is around this, right? So it's very psychological. And if you think about how many times you're eating in a day and how many conversations you're having with yourself, you know, each time, I know not you, but for a lot of us, it's a lot. So I do wanna touch though on um just some food, just.

09:43
this even talking about just even types of meals and types of food that you'd buy at the store that's like would be the food you can eat a lot of. That I think people are a little bit confused on and I did have one friend the other day say, well, I know you want to stick all this protein in, but I just don't, I don't know how to reconcile with the calories. And I thought, okay, that's an, we can address that. I guess the thing is, that protein is one of the lower calorie foods, right? Correct.

10:11
Carbohydrate protein and fat, carbohydrate and protein both have four calories per gram. It's metabolically more active. So you can eat more calories of protein and less of them will be available for energy because we utilize more of those um calories in the digestion, but also in the muscle protein synthetic response. So if someone gains weight because they're eating more protein, it's not protein that they're gaining weight from.

10:40
proteins coming from. is the higher fat sources of protein or it's the protein bars or it's protein cookies, it's processed protein foods. It is not actual like lean sources of protein because once you... I could create for you a protein-sparing day that had 160 grams of protein and it was under 800 calories. That's insane. But it can be done and it's just that knowledge.

11:09
It's minimal carbs and fats, that's what a protein-sparing day is. that's just an illustration of the fact that whoever said this to you just doesn't have that knowledge of food, and that's what they need to do. I mean, dare I say it, people don't want the knowledge, they just want to be told. And that's when you join a plan. But also, if you do join a plan, but then listen to me, I'm just getting a little bit, like when sometimes people join my Monday's Matter Plan and go, I'm just going to freestyle, and then they...

11:37
tie themselves up in knots trying to figure it out when literally a whole eight week plan is there, but they just refuse to follow it. And that is the thing that gets my goat. It's like, make it easy on yourself. Like don't complain that it's hard. You're making it hard. Like it shouldn't be hard to follow a plan, but some people do like to make it a bit more complicated. Why do you think they're, cause to me, mean, give me all the plans, right? I love to follow a plan. Yeah, but do you follow plans? And the people don't like to follow plans. Like this is it. So, oh, it's just too overwhelming to,

12:06
to, so I'm going to freestyle. But then when I figure out they have to actually figure out what the meals are, it's almost like this is just this disconnect. So I think it's like, oh, I don't like following a plan or I can't follow a plan. So they've got these self-limiting beliefs around around what following a plan actually means. I mean, what following a plan means like following a plan, like as a new, but that also means that, and I've said this

12:35
to you too. Like, I think sometimes I have this feeling of like, I go all the way back to the same exact tree, which is a peanut butter cup. All things all roads lead back to the peanut butter cup. Like, to me, I'm like, I give all the plan. But sometimes I'm gonna have a peanut butter cup, which isn't on the plan. But still, to me, I don't feel like I'm a failure for having a peanut butter cup, you know what I mean? And I'm still doing the plan. So I guess like, maybe like

13:03
There's that. There is absolutely that. And I think that you've hit the nail on the head. Sometimes people look at a plan and think that if it's not, that has to be all nothing. And I think maybe it's on me. Maybe I don't make it clear enough, although gosh, I talk about it all the time. Actually, you guys have to be comfortable with not following the plan 100%. Because no one follows a plan 100%. It's not about that. But sometimes it's actually just time in the trenches as well.

13:33
few weeks of loosely following the plan, not getting results, then going, you know what, maybe I just need to buckle up and do this and just see, oh, okay, now I get it. Now I'm seeing results. I'm... then you... Because you always learn from a plan. Like a plan is never to be put in place to follow for the rest of your life, but you're learning the skills that's associated with the plan because you know what you need to buy. You've got the... You know what you need to prepare. You then just need to execute. And now you're eating these foods and you can start to visualize what that looks like.

14:02
And a plan like mine, for example, is just filled with education around the protein and vegetables. Sometimes people ask me these really deep questions about a meal, and I'm like, no, you're overthinking it. It literally is just that you've got this X amount of protein, and we've got some veggies alongside and a bit of fat. Sometimes people like to overthink it, and I totally understand that. But once they realize that actually that's not

14:29
you know, it is almost as simple as what they think it is, then they're a whole lot, a whole lot better off. But it's a learning thing, It is years and years of learning. It is. Yeah, it's years and years because you're like, you're still fighting the voice that lived in that, in that body of yours before your plan came into their lives. So, and also there's always a little bit of the fear that even if you follow the plan, you know what I mean? Like what if I'm the person that follows the plan and I don't like see the results. But the way I see it too is that

14:59
something's going to happen. I don't lose all the amount of weight that I'm looking to lose, but I'm going to gain muscle. Do you what I mean? My sleep is going to be better. Like things are going to improve as a result. We'll just use your Monday matters example. But you and I create programs and put them into the world because there's enough people that do them that something that will happen will be totally positive from following the plan.

15:28
You know what I mean? Like maybe you don't like all the 10 things, but that's not the only thing. Like, you know, I'll follow your plan and I guarantee like, like there will be a benefit in one of these categories, if not all of them. Yeah. I guess it's under, it's appreciating those other benefits because actually when people come into a talk like Mondays, it's almost like all of that's really great, but they don't realize the significance of it until they, until they becoming near the end and what, what they,

15:57
once thought of as a byproduct of the plan, they now sees them as actually, this is the most amazing thing. Yeah, I've lost weight, but I've got all of these things. Whereas they come into the plane going, well, those things will be nice, but actually, I just want to lose the weight. So you get that, but it only comes from experience and that practice that you get that sort of transformative mindset, I think. How many times do you have people, well, so just really fast and without, just giving it maybe like five or six things. When you talk about like a protein,

16:27
Is it protein sparring? Sparing. And so are those days designed like they're very, they're not like, that's not like an everyday thing. That's like, when would you do some a day like that? When would you have a day like that? So in my plan, we have them one to three days a week. Okay. And like, I mean, 160 grams of protein.

16:53
in 800 calories. would be more like a hundred and like I can give someone. mean even to like a hundred. That's amazing. A hundred grams of protein. It's about 120 on each day. That's insane and amazing. And some foods, some obvious foods are egg whites. Yeah, egg whites. The liquid kind. Like lean chicken breast, so to compress without the skin. It's prawns, it's white fish, it's lean

17:23
steak, it's a pork schnitzelwim, there's no fat. So it's those kind of things. That's just the I think, for people to have that in their cart. Yeah. You know what mean? That it kind of really debunks it because you just said 10 things. And that's a lot of protein. And that's not a lot of em calories. So and I imagine that you're feeling pretty full after, you know, the day ish. Are you? No, that's

17:53
you're not feeling starving. Some people are, but that is not what you do every day. So it doesn't actually matter because it's just one day. Whereas I think when people just reduce the amount of what they're eating of their usual foods, they do feel hungry all the time because a lot of the foods that they usually eat are foods that would drive their appetite or they're not optimizing for protein. So they're just left underfield. So it's a real balance. Wait, that's interesting.

18:21
So they're eating things that are like driving up there. um Yeah, that's fascinating. I did not think about that. And that makes a ton uh of sense. it doesn't mean, you because a lot of people our age, they're not necessarily diving into processed foods at all, actually. Like women of our age barely are touching a carbohydrate. Or if they are, they're doing it unwittingly. So they think it's a good food and it's not necessarily.

18:48
or they're just under eating across the board. at night, that's when they are diving into these things, which they otherwise wouldn't eat, that's making them sort of uh just that it's ruling their progress essentially. Well, still the moral of the Baker story is that you can eat, you can eat a lot of food, can eat a lot of food, nutrient dense food, definitely meet your protein goals and then some. uh

19:16
And you could probably end up still doing this in somewhat of a calorie deficit too, if you're just mindful of what those foods are. You know what mean? And so I think you're right. I think you're eating just either higher calorie, you know, protein sources, if that's the case, or maybe you're overeating. I'm probably just going to say that because I think the question that came up was how am going to get all the protein in without, without, you know, blowing my calories out of the water? And I'm like, well,

19:44
this because protein traditionally doesn't have as many calories as and again carbs are not the enemy to me so I I'm more than happy to have have a turkey sandwich if I feel like it you know what I mean if I feel like having it on a wrap or bread I'm gonna have it on that like you know I also allowed myself the other day to as a good reminder like lunch meat that's not villainize it please it actually helps a ton it's super easy everybody you can go ahead and have it say yes yeah and you know what as well like if these people are in a position they like

20:12
Like it's, yeah, they ask you, but actually they do have to do the homework themselves as well. Like they have to engage with a professional who actually does stuff like that or like get on an app. like all the information is there, but go to chat, your tea, check it. will not get it right a hundred percent. But if you put in what are the lowest calorie, highest protein foods that I could eat, it would come up with a list and you'd like, cool, I'll just paste my meals around that. Buy those and sign up, sign on to Monday's matter. But

20:41
Either way, people try to, at least from the beginning of the conversation, if you come back and you literally feel like your life feels completely inundated with too many things, too many schedules, and too many places to be, go back to your basics. And the basics, work and do them consistently because there is something, especially nutritionally. uh We talked about sleep on another episode. So maybe just try to make your bedtime 15 minutes earlier.

21:10
but also just stick, you fuel a lot during the day and I think it really helps. It's like the one thing, quote unquote, that I feel like I have a little bit of control on. And it makes a big ass difference in the way that I feel about myself and my exchanges to others. What are you grateful for? So does Grata too, by the way. Yeah, yeah. That makes a big difference too. I am, well, actually.

21:39
I booked tickets for a uh festival in Adelaide in October. So I'm grateful that I was able to do that because two of my favorite bands are playing and one of which we said if they're coming to Australia we are going to see them because we missed them last time. And so I'm so glad that we got tickets. Who is it? It's War on Drugs. Oh, that's awesome. Yeah, yeah, yeah. And that's who you've always.

22:08
When was the last time you saw them? I haven't seen them. That's you never have. So you're like, if they come to Australia, we're like 100 % going to do it. How did you get when they were coming? Because I was just on social and another one, Vance Joy, who I've seen twice. Oh yeah, I love it. That's great. Is that the one else you're going to see? Yeah, yeah. And so they're going, I'm like, Vance Joy, Vance is playing in Adelaide. Oh no, Vance is playing in this festival with war on drugs.

22:34
And I saw it was Harvest Rock in October. I'm like, it's got to be somewhere in the States. And then I saw Adelaide and like, oh my goodness. And so I just had to double check with the hubster that he could squeeze like a day off and leave. And so he's managed to pull it off. So pretty excited. I think it's going to be so awesome. get to the best time. Festivals, music festivals are just the best. I'm a big music person. So I love it. I'm grateful for that. I'm grateful for you. I'm grateful for this podcast. I am.

23:03
I hope it gives you just enough information in your head to actually go do something with it. I am grateful that my son is gonna be bar mitzvahed in a few months, and I'm grateful that we met with the rabbi. And I loved that she asked Jake to talk about us. She's sort of in this very reflective way, because Judaism is very much about the journey.

23:30
like to be thinking not only about yourself, but like, you know, the context of the person around you. So I'm grateful for the opportunities to be thinking and digging deeper into our lives and our relationships. Love it. Nice one. I hope you have a very good rest of your day. I'm gonna get a good night's Right. And m I will see you. I'll see you on our next episode. m

23:57
Hey! Hey! Hey! Hey!

24:11
you