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Micro wisdom delivered to your ears every morning in voice notes ranging from 3 to 15 minutes long. Wisdom on how to live a healthier and more fulfilling life. Every podcast will ground you in the present moment to ensure you know what's important, the here and now.
Oh, welcome back to the one day at a time podcast. Now then, today's podcast, let's get into some stuff that matters. Let's have a look. Reasons you're not losing weight. Let's cover this quickly.
Speaker 1:And this is by Larry McDonald, probably one of the top guys in the industry for weight loss. He's no nonsense and takes no prisoners really. Let's have look at what he has to say about reasons you're not losing weight. Myth number one, your insulin's too high. Myth number two, you're eating too many carbs.
Speaker 1:Myth number myth number three, you're eating sugar. Myth number four, eating some specific food. Myth number five, not eating clean. Myth number six, starvation mode, metabolic damage. Myth number seven, you have a slow metabolism or low thyroid or anything else.
Speaker 1:Realities, you're underestimating your food intake. Everyone's bad at this, by the way. Number two, the reality is you're losing weight. You are overestimating your calorie expenditure. Number three, your diet is so restrictive you end up breaking and binging.
Speaker 1:Number four, your rigid eating attitudes are causing you more harm than good. This is so true. Number five, you are offset in a week's titan on the weekend with a super duper weekend. Number six, short term motor attention. Number seven, menstrual cycle variations.
Speaker 1:Obviously, are rape. Those are realities, guys. Okay? And another reality is your ratio of carbs and fat makes no difference to fat loss. It I don't know how many times to say it.
Speaker 1:There's loads of research on it, and it just doesn't matter if you're if you're keto one day and you're high carb the next day, your calories and protein are the same in both days, same results of fat loss. So stop worrying about carbs and fat ratios. Get your life back. Focus on what you need to do. Just do calories, protein steps, and crack on with the day.
Speaker 1:Okay? We don't I don't want you in the app all the time. Get in and get out. Bugger off. You know what I mean?
Speaker 1:You know, stop stop trying to add more things to your life that don't make a difference. Isn't that really a lesson? Isn't that a lesson? I didn't know how to scrap our lives and make no difference. Imagine we could just do this for everything in our life.
Speaker 1:Like such a difference is do the things that actually matter, do the things that bring something to our lives instead of being swamped in crap. Yeah. I mean, this is a I I just don't know why we fall down this trap. We're all prone to it. Doing work, doesn't matter.
Speaker 1:Doing this, going over there, talking this, I just do the basics. Do the basics all the time. All love basics, fundamentals. Do the fundamental every part of your life has got fundamentals and make the biggest difference. You look at weight loss, the fundamental is calories and protein steps.
Speaker 1:You know, the fundamentals for weight training to make gains is just do two sets of the compound lifts. Squats, bench press, pull ups, dead lift, two sets. Every two two or three times a week. That's it. And don't worry about anything else.
Speaker 1:What's the fundamentals of a good relationship? Probably good communication, I suppose. I guess, you mean, quality time maybe, you know, figure a lot of days. But as I said, we'll go and think of the things that don't matter and and do them instead and waste time. You know, work wise, what's the fundamentals in work you gotta do each day today?
Speaker 1:Focus on that. Don't get swamped in the in the nonsense that doesn't do anything. And then you're on Thursday and you think what's happened this week? We've just been down doing actually nothing, but we've been doing so much things. Do you know I mean?
Speaker 1:Do you sometimes feel our way? It's because we're not doing the eighty twenty principle in our life. We have to do the eighty twenty principle, Pareto's principle, the law of the vital field. What are the 20% of things that deliver 80% of our happiness? What are the 20% of actions that give 80% of the results in our lives?
Speaker 1:K? Fact. True. Same with the this just applies everywhere. So it applies to everything.
Speaker 1:20% of roads have 80% of traffic. Yep. 20% of the population have 80% of the wealth. 20% of the population pay 80% income tax. So, you know, it's not obviously always twenty eighties, like '73, whatever the the number is '27 or whatever it is.
Speaker 1:That's it. That's the principle. It's like a power dynamic. Okay? So I get a question all the time.
Speaker 1:Why can't I try carbs and fat every day? Shows in the weekly check-in, but if why why don't I why not? I should do it. I think it matters for for weight loss or fat loss. And I think, just show me the fundamentals first.
Speaker 1:Show me calories, protein steps over eight weeks first, then let's talk. You know? Let's talk after that. Give me some data first. Be a scientist for a bit, and track your data.
Speaker 1:Don't judge yourself. Don't do that. Just go and do the basics. Track that, and then let's chat. And by the time it gets to eight week, you go, I don't need to add anything else in.
Speaker 1:Things are moving nicely. I like it. And then you can maybe down the line folks on food quality and stuff like that as well. So, yeah, you know, on top of plateaus and stuff like that, we then we have to talk about what what really we gotta focus on day to day. Where you gonna spend your time?
Speaker 1:Managing it with a lot of shuns is probably one of the most important things we do day to day. Instead of spending your time reading all about like, oh, my insulin's too high in the morning and then a bit of bit listening to people like glucose called us and making you feel more good eating like fruit and stuff like that, all that stuff that we you get trapped down. And you're two hours in TikTok or some video and you're stressed about things, it don't matter. And then you get stressed out and you get your stress response, your emotions all over the shop. You know, managing our emotions, managing our information diet is just as important really.
Speaker 1:What's your information diet? Are you watching the news all the time? Because watching news all the time you're gonna feel terrible. You know, if you're listening to these fear mongering people, you know what social media is. They're trying to get your attention.
Speaker 1:How does attention get caught? Well, it's about what's gonna shock you the most these days. That's really the way it's going. Shock factor. People are fighting for your attention, doing crazy and crazier things, saying crazy and crazier things.
Speaker 1:Trying to gain attention, shock factor. All these podcasts you listen to like they're like juice juice. Cows don't exist. Juice juice. You're gonna die if you eat grapes.
Speaker 1:Juice juice. And you're like, oh shit, I'm gonna die if I eat grapes. Better watch this then. You And listen to it and you're like, I've a load of crap. And you're stuck in in this wall of your attention and you can just unplug yourself if possible and just crack on and try and live with still day to day stillness as, you know, having a cool head is important.
Speaker 1:Stay calm. You know, don't be so influenced. Don't be so don't be knocked out of equilibrium so easily by a piece of news. Know, you wouldn't let someone come and smack you in the face with you easily. You wouldn't let someone come and steal the money off you easily, but you do let someone come and really infiltrate your brain easily and just poke a few things and then talk about nonsense and off you go, you're deja vu and you're thinking about something crazy, and then you do some crazy actions based off that.
Speaker 1:You know, that's the worst part about this. So just a little pep talk about that stuff really. And that's why I see it when I speak to people, you know, day to day, it's kinda what I what I see is the main fact that it's like, you if you were to do the fundamentals in training on nutrition for eight weeks, there really wouldn't be any work concerns or questions you'd worry about. You'd you'd realize that's the secret. If there is a secret, that's the secret.
Speaker 1:And you realize that's the secret, and then you just crack on with your life. You'd be losing tranquility to all of you, and you'd be like, oh, it is the fundamentals done. Happy days then. Or if I go on, you think you change forever really, because you no longer are you like falling for like new posts or social media things that say this and that or this and this and this and this that. You're like, I'm just gonna do the fundamentals and then grow up and leave all our stuff for people who fight online.
Speaker 1:Does that make sense? Am I breaking through somehow here? Like, can we all just do the fundamentals, live one day at a time as well, put a smile on my face? People are lighthearted about this stuff as well, but like, not be influenced so much by the ridiculousness of online or the Internet. The Internet has gone too far now.
Speaker 1:It was fun back in the day, know, it's like, it's all be taken over, controlled, and all sorts of things going on there for your attention, and it's it's not it's not always a nice place to be. But obviously, you found Parapalo, Turtle, whatever, through the Internet. Right? So, you know, it's not all bad, but chances are you go on your phone and your feed, you're gonna be disrupted. So one strategy is to turn notifications off, delete some of these apps and things like that, and really try and take back that control.
Speaker 1:But that's all I gotta say today. All I gotta say today is fundamentals, fundamentals, fundamentals. Power smile on your face, key steps up, eat your calories, training my protein, and tune back in tomorrow, and live your day today. So from noon to bedtime, do your best. That's all you can do.
Speaker 1:I'll speak to you all tomorrow.