Weight & Exercise- Getting Healthy Tuning into your Body, Eli Glaser and Don Allarde #207

hi everybody Welcome to Coach B burnfield thank you for joining us here tonight on this beautiful Sunday night we just moved back the clock so everybody's so well rested because they got a good night's sleep tonight is sheer 207 I want to first thank uh everybody for coming on every week and for promoting it and letting people know about it promoting on the WhatsApp statuses like I say every week please join us if it's not for you let people know about it you never know who can e it you never know which program talks to people and we're really here to have deep conversations important topics we bring on the best rabbis the best therapists the best personal trainers the best nutritionist we bring the best of the best we cover everything so this is a whole new field but uh we're going to cover it again if anyone wants to join our WhatsApp uh uh communities you could WhatsApp me at 732 314710 I'll send you the community community link you could join it and I'll also post it in the zoom chat shortly if you want to go to m.com you could sign up for his emails every week he sends out an email the speakers upcoming speakers the replays so please go to mold.com and sign up for the flyers every week for everybody's watching this video the replay on YouTube click on the Subscribe buttons every week when uploads the videos you get to watch them and also click on the like button so don me and we get enough likes we could retire and make millions of dollars that's really the goal what we're trying over here so like us thumbs up um thank you to all the advertising here sponsors here in Lakewood Lakewood school here for promoting us ell arel for 5wn Central C from jcn Jewish content Network for always promoting us on all the digital platforms again if anybody's here the first time every Sunday night 9:30 eastern time on the zoom ID you have different programs different shim um please spread the word m next week November 10th we're going to have an amazing program the details have not been finalized I know that's been going on for a while because we've been a little tied up between all the holidays but hopefully we'll have more of a clear confirmed but it should be an amazing program and you know how I know it's be an amazing program it's always program that's the reason so why shouldn't it be so tonight's share is 207 we're going to start first with a gatria I want to see Ellie if it's a good gatria if it goes well with the thing we have our coo AR fre to give the Gat of 207 shom everyone to zoom share number 207 the struggle is real wait and exercise definitely takes a large step in the right direction and a large commitment which leads us up for tonight's gatria of 207 which equals 277 which means a large step large step we're gonna all take the large step together tonight okay thank you for the so we're going to turn it over now to coach burfield it's Sunday night it's getting a little chilly it's dark already I'm a little tired why are we here 9:30 night yes thank you so much welcome everyone to another let's get real with Coach maim tonight we're doing number 207 and it's a little bit different we're having Ellie with Don I've been in many classes with Don he put me to work oh yeah we'll hear about it soon and Ellie many people in schul talk about Ellie and you just look at them like wow who who do you talk to and when they tell me about Ellie Glazer they say it's about mindset and for me that belongs on this program we're all about mental health understanding how we work and it a lot of it boils down to to the Mind healthy body healthy mind we all know how we feel when we don't feel that good like hard to function talking about myself when I'm not you know in that in full strength you can't talk to me you know you got to be healthy feeling good so you can continue and Go on so tonight we're going to start this conversation but it's important to understand that to be healthy and or obviously a balance we're not focusing only on the body but it's part of us Hashem gave us a body and we have a we want a lot ofas which we'll hear soon we're here for a reason and we have to do it with our body and that's part of it talking about Healthy Mind healthy body healthy Spirit it all goes together so for those who think it's not so important and are probably not here tonight to listen to this you know hopefully one day they'll understand that it's it's all one but many then then others that it's a big struggle it could be a big struggle it says in the means not just you know make sure you're healthy it's you really have to you know take care of yourself and it's a Mitzvah to take care of ourselves and it's part of us this is what we got to do we live in a world which if you can give us a pill just give me something a supplement a pill and uh much easier we don't want to move you know why move you go from the couch to the car to the chair at work and then back to the couch and uh what what do you expect what's going to happen so yeah if you can have a pill that can help us you know that's what we want but to get out there do the hard work whether it's running whether exercise we're going to hear a lot about um not always is it easy but I could tell you there's a certain feeling afterwards that you can't describe you got to try it out while you're doing the work it could be hard and that's why you have to have a good and instructor like Don who he knows when to and how to and when you come out of there you're like oh my I didn't believe I can do that and uh it's just amazing one more one more thing before we start talking about emotional health emotions is also something that moves in our body we have those feelings positive negatives ups and downs all different types of emotion P the past many years we live in a in a world which is not accepted to show your emotions so you know you walk straight you're always with your jacket you know you come at the Shool everything is okay everything is great part of a healthy emotion is you need to have your body move a little bit you need some movement your emotional health to get things to move come and go let it out in and out breath work you know your body there has to be movement I'm not even talking about boot camp I'm not even talking about the heavy stuff even the basic a little bit of stretching maybe yoga will hit tonight if that's enough but you need to get the body to move if you don't move that obviously there's a lot of things stuck and whether it's physical emotional things stay in your body and then before you know it it knocks on your door and you feel it and then we got to go for help and we're trying to figure it out the doctor nutritionists so I'm excited to start the conversation we're going to hear a little bit from those people who deal with it all day Don and Ellie and uh hopefully withay should help us for those who need it and uh it is a struggle for many it's a struggle nothing to talk about not easy but hopefully tonight we'll come out with some tips some ideas that we can start the process get onto that right track and feel better feel accomplish and most important you'll feel great with that self-control thank you coach beautiful beautiful opening okay let's get into it again tonight's program we have Ellie Glazer and down with us the title it the struggle is real weight and exercise getting healthy tuning into our body eating mindfully healthy and finding the motivation to get moving so that's the way we titled it just get into it before we start I'm going to Don is going to open it up with his opening and then we'll pass it on to Ellie and then we'll get into the questions so um a little background over here is that uh me as we're getting older we just got into Health the last while and we just did I did a lot of research and a lot of things you know there's there's a big mental health component that of course everybody knows it like logically you know the endorphins and working out blah blah blah and all that stuff but I've been doing it the last few months and I just feel like after my personal exercise that I'm doing the endorphins that I feel are just so powerful and they're like it's like a trip in its own you know in so it's something that it's really tied into your mental health you could be just having a really hard day and I sometimes exercise in the afternoon and then I go back to my computer and it's just like a whole different ball game it's like you can't even compare it's like it's like the best shot of something that you could do so that's amazing and nothing to talk about you know you eat tremendous amount and you know you can exercise a lot but you're not really going to burn the weight so you need a healthy diet you need good exercise and this is something that goes so much more deeper in the the looking and the skinny and looking good and fitting into suit that's just a side effect that gives us a little bit of that you know false drive to do it but really it gets tied into so much more functionality of our brains of our happiness people around you and diabetes cholesterol heart disease cancer it's like you know as we're getting older people are starting to get the side effects of all these things and like yeah you're you're eating whatever you want all the years but you're going to pay that price and when you pay that price like huh I'm shocked I'm a borderl diabetic I'm shocked I have a heart problem I'm shocked I no you just didn't do nothing about it all the years so we wait we wait we wait there's got to be a time where like hit that reality that we got to do something about it okay so again I'm not here to promote anybody or anything but let's live in the reality we're living out of control people are eating 247 32 meals a day a shabas suda has 17 courses right soura is healthy so you could have at least three or four of those I mean from kdes to kdes to kdes then another meal then Shas Don it's out of control right you know that and I know Don knows Don knows everything about everything about our circles he he's been working our community for many many years 10 plus years he knows all the lines so I'm going to read his bio I'm going to pass it over to him but really want to you know really get into it tonight so feel free to be part of it okay Don earned his bachelor in science degree in chemistry at Drex University in 2022 completed his master degree in exercise and science from Liberty University in 2012 became a certified personal trainer through the National Association of conditioning Association nsca his health and fitness journey began 12 years ago at 12 years old when his brother invited him to a local gym he discovered his passion for weight training his love for his bodybuilding he's completed as a natural bodybuilder in National level in 20 2012 he decided to pursue full-time career in health and fitness by opening Pinnacle Fitness and Nutrition since then he's developed a since then he's developed a full-fledged service company that offers Personal Training Fitness classes nutrition in the in the gym environment at home or virtu or virtually our our vision is results our mission is to his mission is to exercise science apply to the Pinnacle fit program custom for each client I just know from the few people that when I posted it was very last minute we put it together Thursday night everybody like Don is the best Don he's the B so he's here tonight his his main focus is just general exercise and the health part of it Ellie is more on the food part and other you know it's mixed together but that's why there Don the floor is yours open it up I'll start lifting weights while you talk well last year I mean thank you so much for the intro and um coach malum Ellie it's an honor to be here with you all and uh yeah I mean look 10 years ago I uh jumped onto the L with scene not realizing and not knowing what I was getting into um but 10 years later it's amazing just to see the vast clients that I've trained throughout the years um really good results in what they're looking to aim for and this is just a great podcast tonight that talks more about weight training it really ties it into just like Asher said what the values and the benefits of mental health and what happens when you actually exercise um the endorphins that get released and at the end of the day I think all of us have goals that we want to try to attain um whether it be physical whether it be mental whether it be uh weight loss whether it be stress relief whether it be injury prevention um coming from a background of of training and fitness it's amazing what exercise and physical activity can do to help benefit all these areas of um of challenges that everyone goes through um but it does tie into just really the tree of of what happens when you work out and the benefits of it in the mental aspect and to incorporate nutrition which sure Ellie is going to jump into um and how this really can help one's body holistically um so I've seen a lot of clients throughout the years and just with talking to Asher and Coach bakam Ellie I'm just coming off from a major holiday here which I had briefly just still trying to absorb the fact that one of my clients mentioned that it's 16 plus Thanksgiving meals and for me having a Thanksgiving meal is something that takes a few days to just recover from I can imagine having 16 meals in this course of eight days how long that takes to recover from um so from a health standpoint just putting any level of physical activity whether it be cardio whether it be weight training whether it be stretching whether it be walking any of these modalities can benefit each and every individual in so many ways and I think at the end of the day um as we get older like Asher said um we're looking to try to be healthier and it's one of those things where a mentor of mine said if if you don't take care of your body now sooner or later you're going to have to take your take care of your body one way or another um so it's never too late to jump in it's never too late to to start physical activity to start exercising um I've trained clients in this community as young as six years old to as as as late as mid 80s I mean I'm looking forward to seeing a client that I'm training tomorrow who is a holocaust Survivor which is amazing amazing to be able to see so many different walks of life and so many different Avenues and and and challenges that most clients have and to be able to incorporate exercise in this to just be that Avenue to help them um reach the goals that they're looking for it's an honor it's an honor so I'm looking forward to this podcast and uh Usha thank you again inviting thank you thank you for for agreee to come on last minute okay let's jump into it Ellie ready let's go Ellie Glazer a bunch of titles is the founder the director of sea he's a dual certified as a nutrition and wellness consultant as weight manager specialist and has been maintaining a 130 pound weight Ellie 130 is my left side by the way less than right for more than 15 years as a coach and a consultant he's worked personally with thousands of people around the world helping them achieve their weight loss goals and lifestyle changes he's an internationally claimed motivational speaker and author have been featured on various multimedia platforms such as CNN NPR h.com magazine Bina and the most famous coach Ellie has developed and mastered the groundbreaking surve a weight loss program allab is life-changing program which empowers a vision to acquire competence and confidence to re to completely transform their overall eating habits and relationship with food giving them the ability to not just lose weight but maintain a healthy body s which is a big big thing we're going to talk about tonight so V seven keys for long life change is highly effective system through specific strategy enable a person to break through their previous blocks and overcome the unique obstacles that been holding back for so long through his own compelling story and struggles Ellie deals with the sensitive subject in a disarming and non-judgmental manner making individuals and audience feel comfortable and committed at the same time his unique Comm communicative and intuitive skill set um penetrating and trans transformative Ellie is available for pres presentation seminars and he's here on Coach mam Ellie is also a rabbi by the way side note if you don't want to hire him as a nutritionist you could hire him as local Rabbi having spent more than 20 years in the field of Outreach and education bical counseling Ellie was a journalist and a sports writer working at The Washington Post the Baltimore son and the Charlotte Observer as well as serving as a work correspondent during Operation Desert Storm in 1991 Ellie it sounds like you did it all the floor is yours thank You Usher it's an honor to be here with you with Coach manaman Don appreciate the opportunity uh so as Asher said I could have articulated better myself um I'm a ell Glazer I'm a Survivor of morbid obesity and I don't use that flippantly as we know the last 22 years obesity is a close second to smoking is the number one cause for preventative death in the United States today almost 300,000 people die yearly directly because of obesity we know heart disease diabetes many forms of cancer well as chronic medical conditions and symptoms are all caused because of our lifestyle and our eating um so for many years years I rode the weight loss roller coaster up and down I was a hardcore eater was a fresher I've never turned down a piece of cake but I was really more into meat and potatoes uh you know uh Buffet is all you can eat shab is kadan what was my favorite Appliance the barbecue grill we would go through three propane canisters in a summer uh because you know it was just an excuse to eat as much as I can um and I tried to lose the weight and I lost weight but I always put it back on and I did Atkins and I did all different kinds of different weight loss programs did diet pills you know the inet never really made me lose weight just made me eat faster until 22 years ago someone shared these 12 words that changed my life I said Ellie you don't have a weight problem you have a food problem said what does that mean I'm morbidly obese my PMI is 42 I'm 5'1 I weigh 300 lbs what do you mean I don't have a weight problem he says no you have a food problem you have a dysfunctional unhealthy relationship with food and a consequence of that a serious and deadly consequence of that is weight gain so you have to stop focusing on trying to change your body size and start focusing on changing yourself in your relationship with food and from that was really the jumping off point for me to begin a program of you know recovery from compulsive eating and working with with individuals working in a group and learning and really kind of CH making a wholesale change in the way I looked at self-indulgence and started defining the terms have we any of us ever thought to ask the question what's the function of food why did the cish spol who create food what's its purpose and we can answer that very simply if you have ruin stuck in a desert island and he's got all the air and sunshine he can breathe and he can enjoy but he's got no food what's going to happen to him he's going to die so understand that food is the fundamental role in Health Nutrition is the fundamental way that we take care of ourselves so all of Health as Usha was explaining very poignantly in the introduction is based on our relationship with food so therefore if a relationship with food is for health is to survive and to thrive to allow me to F myself i' say well how do I do that I knew how to indulge myself with food I know how to reward myself with food I know how to comfort myself with food but did I know how to nourish myself with food no I didn't so I had to learn that as well I needed a responsible food plan which was the S and the acet Not Just eliminating the foods that were you know causing me to gain weight and have inflammation you know the sugar and refined carbohydrates which will which will go into but the asob what did I need to eat right but not only that but when did I need to eat it how much having a plan having a GPS from Mod toita from from Sun you know from Sun R to Sunset but when I wake up to till I put my pet on the head on my pillow at night what did I need to eat how was I supposed to nourish myself robustly not to starve myself not to under nourish myself not to malnourish myself not to starve myself and quite frankly over the last two decades since thank God I lost the 130 pounds and you know became came into this profession kind of synthesizing the different aspects of my life in communication in being a journalist and in in teaching and you know being an Outreach um and my own personal experience I got my clinical education as a certified nutritionist and a weight management specialist so you know created the organization surve which means we have a when we eat TOA which means to satisfy ourselves not to overindulge ourselves and had the wonderful privilege of working like I said you know with thousands of people you know around the world over over the course of the last you know two decades wrote think got a bestselling you know have the platform that I have but the greatest credibility quite frankly that I have with all of my clients and the people I speak to is not the fact that I lost 130 pounds but I've kept it off these two decades without starvation without surgery without supplements even I was emic and I'm not any smarter than anybody I'm not any you know my wife can certainly will attest to that I don't have any greater strength or person or self control I really don't I'm not saying that's just self Ang rizing I don't so what is it is I was willing to change my relationship with to become a belua in my relationship with food and we all have that capacity whether you're Bel Chua or you're from from birth we all can make these changes we can all we prioritize the way we look at ourselves and look at food because I'm going to let you on in the secret guys and gals your environment your external environment is not going to change your family's not going to go away your kids are not going to stop you know hling you the the yamim and hanuk is going to be coming up and all the triggers and the caum and the Simas that we have and Brooker we don't want them to change so we can't change our internal environment what we can change is how we relate to ourselves and prioritize our self-care and self-love and self- health through parer nourishment and that's the first step to making this seed change I'm looking forward to really you know UNP unpacking these ideas as as we go forward okay thank you guys let's get into it tonight again we have the best of the best here tonight so any questions regarding General Health physical health dieting again let's not get very specific for your thing but you know we could ask more General because I don't think we could really you know make somebody a diet plan and give them an ex exercise plan on tonight's program but we can get some general real Concepts and really understand the benefits of all the stuff um we're going to start off with a five question poll tonight went wild with the polls and we're going to get everybody ansers please answer honestly so we can get a feeling from the crowd and take it from there five questions here we go question number one when you feel stressed or low which of the following choices do you make to improve your mood what do you actually do you eat comforting Foods sweets chips chocolate number two going for a walk or doing some form of exercise number three distracting yourself with a show or social media or number four talking to friends or family members so what do you do when you're feeling a little bit depressed or low how do you you know what what's your natural even if you don't think about it try to think what you do when you feel like that number two how do you perceive the relationship between your diet and your mental health diet only what I eat doesn't affect how I feel mentally I think diet might play a small role but mostly about lifestyle and mind set or number three I believe diet has a significant impact on my mood and my energy question number three which of the following best describes your approach to exercise and its effect on mental wellbeing so first one was diet and wellbeing second one is exercise I don't believe exercise significantly affects my mental health I exercise sometimes and I feel it might help my mood a little or number three I exercise regularly and notice a positive impact on my pos positive impact on my mental well-being question number four do you believe that 30 minutes of daily exercise can lower your cholesterol reduce blood sugar and lower the risk of certain cancers do you believe that yes I strongly believe believe it can yes but only with a balanced diet or option three no I don't believe this has much impact at all last question question number five being honest with yourself what is the main reason you're not on a balanced diet or exercising 30 30 minutes a day bottom line what why you not doing it number one I don't have enough time in my schedule number two I struggle with my motivation are staying consistent number three number three I'm not sure where to start or what's effective or number three or number four it costs too much money so those are the five questions give you a few seconds to answer it then we'll review the questions with Don and Ellie and again anybody wants to ask a Live question please text us your partners here live questions go first let's get to it okay three seconds two one very interesting okay here we go don Ellie when you feel stressed out or low which of the following choices do you make to improve your mood 43% of people do some sweet food chips chocolate so most people here are saying when they're feeling a little depressed they hit the food 16% go for a walk or do some type of exercise 21% distract himself with a show 20% talk different friend so basically more than double the people like double more percentage wise more double people so we're all being honest when we get a little down we open the chips we hit the chocolate so we're all on the same page with that number two how do you perceive the relationship between your diet and your mental health 3% what I eat doesn't affect how I feel emotionally 28% I think diet might play a small role but mostly about lifestyle mindset and a whopping 69% people here tonight I believe diet has a significant impact on my mood and energy number three which of the following best describes your approach to exercise and it's affecting your mental well-being this is exercise 9% I don't believe exercise significantly affects my mental health 51% believe that it affects it a little while 40% believe it makes a positive impact on my mental wellbeing so don 51% people believe that it helps a little bit but it's not like like if you if like you're really down exercise is not going to really get you out of it it might feel make you feel a little good number four it depends on the exercise I guess number four do you believe that 30 minutes of daily exercise can lower the risk of cholesterol can lower cholesterol reduce blood sugar and lower the risk of certain cancers 42% of people I strongly believe that 54% yes but only with a balanced diet 4% no I don't believe it has much impact last question the number one million dollar question for every single person being honest with yourself what is the main reason you're are not on a balanced diet or eating or exercising 30 minutes daily 133% of people I don't have enough time in my schedule 73% you ready Ellie this is Don this is what we're goingon to focus on tonight I struggle with motivation or staying consistent 8% I'm not sure what's effective 6% it cost too much money so that's the answers um I would like to turn to Don first on any of these questions any comments or something from the from the Peno Gallery yeah I mean I mean the last one right there is probably one of the main reasons why people hire me as a trainer uh because they don't have the motivation they don't have the the uh the drive to want to be able to do it but they know that they need to do it um and I think that's that's that's the key right here um you know there's one word that I learned from this community that a lot of my clients like to tell me is that uh it takes work or there's aod that's that's required when it comes to working out you can't just wake up one day and say oh wow I'm going to be healthy I'm just going to sit on my couch and then before you know it it look like the million-dollar man or a million dollar lady it does take work um but with work com so many positive benefits that come along with it you know the hardest part is getting started and I think once you start seeing benefits with the exercise even with the nutrition I'm sure Ellie's going to go into it more deeply um and also with the mental benefits of it um then that motivation becomes sort of just that spinning wheel and really the key is and I tell a lot of my trainers is that you know there's a reason why we have on my shirt the the mission or the vision of our company and that's results you know you have to aim to to gain some sort of results and what you're trying to do because if you don't see any alchem at the end of the day you're going to lose a motivation pretty quickly um but I do have to say that the probably number one reason why people us as trainers is that they know they need to be healthy they just they don't sometimes know how to get it started or usually they'll just losing that motivation they don't have that willpower motivation to get them going um so I do agree with that for the last one being the highest percentage Ellie any comments on the five poles sure I like to address the first and the last really it's the uh three hes and the four Ps um it's a chap in my book called you got to learn to face your stuff stuff your face it's called breaking the bonds of emotional eating we all have triggers we all have challenges right and we turn to food it's natural it's normal it's legal um you know it tastes good and the consequences aren't so immediate often so therefore it's easier of us to rationalize well it's okay I'll start tomorrow I'll go on the diet tomorrow I'll join the gym tomorrow tomorrow tomorrow tomorrow you know it's called the disease of tomorrow so what are the three hes the three hes that in order to holistically change our Rel relationship with food we change ourselves you have to change address the three hes our head our heart and our hands our head the mental health like you said how we think about food relationship with food in our life what's its purpose my relationship to self care and self- health and understanding how nutrition is a foundation of that my heart my relationship with food as far as my relationship self-indulgence to comfort eating to stress eating to learning to step out my com step step out of my comfort zone and you know deal with life life's going to happen I got a a news for everybody you know the stresses and triggers of Life are not going to go away and you you know most people thank God who are joining this you know chat this evening are not going to go to a crack in or shoot heroin or you know just get hooked on oxy why because they realize no matter what stress they're dealing with they're not going to go to that extreme so certainly they're going to be willing to understand well okay there's certain you know bottom lines I'm not going to engage in well why can't we put overeating or stress eating in that same category more people die of obesity than all drug overdoses combined and to understand that our relationship with food and our relationship with self-care has to be one that we have to prioritize and we have to nourish and the third thing is he having a responsible food plan like the PK in in cap which every P it's not enough just to avoid the sugars and refine carbohydrates and the freshing the we have to make sure we're eating properly we're nourishing ourselves because one of the main triggers that we find ourselves is to be vulnerable is if we're hungry if we're undernourished ourselves our blood sugar is crashing and our adrenaline has run out and add a certain stress or a trigger to that well then we're gone so we can avoid that proactively not just reactively so those are the three hes we have to address our head our mental health our understanding you know psychologically our relationship with food our heart how we deal with food on an emotional level and our hands having a very respons practical food plan now to address the fourth question as far as how do I get the motivation so those the four Ps it's got to be a priority anything life that you do that you have consistency with by definition has to start out as a priority every all of us have a to-do list and the to-do list has two sides to it necessities and luxuries the luxury and things that we can get to do you know get done if it's nice it's great but if we don't do it okay it's not the end of the world but in necessity we're not going to Bear the consequence of not doing it so is there anything more important than our self-care and our health and our nourishment you know diabetes high cholesterol hypertension stroke many forms of cancer like you said all as a result of our Mal nourishing ourselves and Mal nourishing doesn't just mean under nourishing it could be overnourishing and improper nourishing ourselves as well everyone everyone can optimize their nutritional intake their diet some you know moderately some significantly so we have to realize it's got to be priority Give an example to a lot of my clients where did I can make the time well you know what when you were single you had a lot of time to go with your friends to go on you know homoy trips and to you know sleep in and to learn you know night say whatever you want but then you decided you want to go and Sh and B you got married well now your priorities have changed your time constraints and demands are very different and then what happens often times bad told about a year later you got a child and now your prayers is completely different they have a child to deal with and this whole diaper back to this little bitt of kid needs all these different you know things and then the second child and the third child and all of a sudden your time management perspective is completely changed because you're prioritizing your wife and your family and that's a great thing but you get it done because it's still a necessity right so if something's a priority if something's a necessity then it's going to get done like I said if it's a possibility it usually becomes a probability if it's possible for if it's possible for me to sleep in then I'll usually is probability right but if it's out of mind then it's out of sight if it's not an if it's not an option I'm not going to do it for the example let's say you're holling you're stressed and you just you're Hing from Chate you're just craving some chocolate and the CH and you come to the counter you know you open the the drawer oh there's that chocolate you're looking for but there's one problem us what's the problem it's milking and you're flashing what are you g to do what are you gonna do you're not going to eat it why not what happened you the stress didn't go away the desire and the craving for the chocolate didn't go away the recip your CH taste bus didn't change what happen your prioritization as a fir I'm not going to you know eat something that's milk if I'm fling so if it's out of mind then it's out of sight even if it's right in front of you so therefore that's changing your head and therefore the first thing has to be a priority once something's a priority and then what do we do we make a plan just like you're taking your kid with you I tell you know the first time you run out of diapers is the last time you run out of diapers you always make sure your diaper bag is full you right so you when something's a priority of ours you plan it out you're taken a vacation and you go to a place where there's no closer food you're GNA bring kosher food with you right if someone you have kids have certain you know food allergies you're G to make sure that they're taken care of when you when you traveling when's what time is Minal when isia I drive my toillon with me if something priority you make sure that you plan to make it happen the results occur because you have a plan what's the third P you become precise in that plan it's not just a plan that's you know a general kind of you know pie in the sky but you're precise in the plan and you just like in business if it business okay you CH up an appointment okay I know I gotta meet this this client I'm going to this conference oh who am I meeting with no you have a plan you have your P your portfol you have your presentation you have your you know what whatever it is to be successful in that meeting so the greater Precision the greater the success and then the fourth p is patience you have to have patience things don't change overnight I didn't lose 130 pounds overnight that's what the oics of the world promise you that's what the surgeries of the world and the drugs of the world and the quick fixes of the world promise you the quick fix the magic pill right you got to have patience one day at a time if you something's a priority and you have planed it out and you ex execute it with precision and patience and that will lead to progress and results okay sounds amazing let's go to the first Live question hi hi yeah hi thank you so much um I always grew up eating extremely healthy and I have a great relationship with food I was raised eating very healthy being fed very healthy food so I'm bar I'm not struggling that area I was just wondering um I recently got very into the glucose godness um movement are you aware of that like it's it's it's a pattern of the way you explain it to everybody because I don't know what you're talking about okay it's basically it's a it's a certain di that follows it tries to suppress your cravings and it focuses on rather than avoiding food it focuses on which food you eat first so it focuses on starting with the fiber continuing to the protein and then eating carbs so I was wondering what your take on that is and if according to that diet you can eat anything like you can eat a piece of cake but only after your meal so because you had already your fiber so and then you're having your protein so the right food is getting digested first so your body will absorb less of the carbs so my question is what your take on that is and um if you believe this is a key but this is key for weight loss sure that's a great question so um glucose stability is the key for all of our health and for ideal in maximizing our metabolism so absolutely the more unstable our glucose is which means our blood sugar the amount of sugar that's in our blood the more unstable that is the more it spikes and more it crashes more Cravings we have the more it feeds our hunger the more it feeds our fat cells um the more you know unstable and less satiated we are over extended period of time so the the goal and responsible food plan definitely one of the main goals of that should be to maintain what's called glucose stability but what you said there there's certain you know misconception that if you're eating fiber first then protein and then the chocolate cake then you'll somehow absorb those carbs less where do they go they don't disappear your body's still absorbing those carbs and those are refined carbohydrates one of the goals of that approach is that you'll hopefully be less tempted and have a less of a hunger or a craving for the charate cake because you'll be fulled by the fire F because fiber is very bulky you know and and and uh you know it causes some PR to be satiated and the protein which is something that we enjoy and that stimulates our desires so it's really more of a of a motivational approach than a than a scientific approach because if we're still eating the chocolate cake in the end we're having those simple carbohydrates that are causing our blood sugar to spike and class we're having that excess calories and those excess calories and those empty calories they don't disappear they go to our fat cells and the more that we feed our fat cells the more our fat cells generate craving generate desires generate metabolic instability and you know therefore that's what leads to uh pre-diabetes and diabetes I want to jump to Don for a question I want to ask you that people that don't go to dietician or nutritionist they just you know they're overweight they want to work it out they want to pump those weights like what do they do when they you know they feel like they could actually eat more because they could burn more calories they they'll they'll burn off a big part of their you know Pizza whatever because you're going to burn 500,000 calories like what's what's your opinion on that is it better in a certain sense to get into the exercise do the running do the push-up whatever it is and work on the food later or no as long as you're working out eventually I mean I have friends that work out consistently and they eat whatever they want and they're in great shck what's your opinion on that well it's a cash 22 you know you you'll always whenever you work out your metabolism Rises I mean your body has two fiber types it has its aerobic fibers and it has it anerobic fibers I tell clients if you can maximize muscle activity in its fullest you're going to be burning calories at a faster rate than you would if you weren't working out um the the downold with that is that as you do exercise of course your appetite is going to rise just from a natural byproduct of increased metabolism um and that kind of ties into the first question that was asked here is that she's in this particular diet where if she eats fiber first um can that can that be a benefit in the succession of the other foods that she has and when it comes to losing weight per se um you want to maximize the exercise that you're doing in order for you to maximize weakness um and that's where when it comes to nutrition utilizing foods that are you know a lot more appetite suppressant eating foods that are higher in fiber utilizing foods that are more protein based staying low from the gals I tell my clients you know there are five things that that you could if you could do these five things and just from a standpoint of just um basic nutrition utilizing water is your main source of food um that's going to increase your res metabolic rate um eating more Whole Food based foods staying with fruits and vegetables um that's a second laying low and trying to eliminate as much processed high sugar foods that you can it's going to help you lessen the amount of overall empty Cal that you're taking um and then when it comes to types of foods trying to vear off fried foods deep fried foods that really denatures a lot of the whole nutrients that you're that you're taking in and lastly you know it's always at the end of the day no matter what diet you're in it it it really comes down to calories in calories out if you're burning more than you're taking in you are going to lose weight you could be in a gluten-free diet you could be on the most healthiest diet in but if you're taking 8,000 calories of healthy food you're not going to you're not going to lose weight your body is only going to take as much nutrients as it needs and then anything in excess it's either going to store as you know carbohydrates turns it to a you know um glucose detergents to store carbs or it's going to process it and store it as fat um so you have to be able to utilize exercise for the benefit of increase metabolism so that you can lose the weight if you could do that then you're on your way to to reaching your goals yeah I have a pile of question for Donna and for Ellie yeah um by us the Big Thing by a lot of people walk they go this brisk walks and they feel like they're losing weight is that a myth or is that reality at the end of the day when somebody could jog or exercise and they're just taking a brisk walk you see like hundreds of people just like walking faster with their wives are they really exercising are they burning calories or they're just moving their body and their joints H you want to take that one do you want you start down yeah look any activity whether it's walking um or running you are going to burn calories it all comes down to how many calories you're burning at that time of activity so if a person was walking for an hour as opposed to a person jogging for an hour um jogging you could you could burn two three four times more calories than you would walking you know I have clients that that like to walk as said Don I had a great time walking with my wife the other day we walked for a half hour not realizing that half hour was only a quarter of a mile whereas the other client says wow you know I ran for a a half hour um and usually what I ask them is so how long did you run how long did you walk so a half hour time span of activity it really depends on what and how effective that activity is in order for you to burn the amount of calories but you are burning calories whether you're walking whether you're jogging it just comes down to the amount of calories that you're burning at that point back to I like to follow up on on what Don said I think it's a very important Point concept of calories let's you know unpack that a little bit more not all calories are created equal and I'll give you an example and you'll I think you'll be very clear say have Ruan and shim they're both six foot tall 200 pounds they both need the same choric you know content for the day to maximize the nutrition let's say it's 2,000 calories so ruane consum 2,000 calories over the course of the day by eating lean proteins vegetables fruits you know whole grains you know the right times of the day and therefore he consumes his 2,000 calories on a DOT shim how does he consume his 2,000 calories at 3 o'clock in the afternoon he a huge Cotton Candy Stick that's always e the whole day and that huge and that cotton candy stick has 2,000 calories now you probably don't need to be a nutritionist right on exercise you know specialist like Don to Inuit it that maybe their bodies will react a little different L but wait a second we said they consume the exact number of calories that they needed so what's going on it's the quality of the calories just as much as the quantity of the calories and even quality is more important let me explain what's my title my I'm not a calist I'm a nutritionist the body doesn't need calories now that might sound like religious the body needs nutrients six essential nutrients protein carbohydrates fat vitamins minerals and water those the six essential nutrients that a body needs in order to survive the billions of cells that we have in our body need those nutrients that's what it's called nutrition calories is the very important process of converting that food into energy but it depends what kind of fuel you're putting into your body you're putting in BL you're putting in soil you're putting in you know High you know High otine gasoline you're putting in Sugar what kind of fuel you're putting in determine what kind of calories you're producing so there therefore let's go over the cotton candy stick right so is there any protein in the cotton candy stick no any healthy carbohydrates no any V you know vitamins fat minerals water no a big goose egg zero for six and not nearly as nutritious so therefore what happens to those calories to those 2,000 calories so since they're refine carbohydrates they SPO they they Spike our blood sugar they Spike shim's blood sugar so you give him a rush of energy and what goes up must come down Newton's law applies in nutrition as well his blood sugar spikes and it crashes and therefore he's in that sugar low and therefore the majority of those calories go to feed the fat cells that's what happens to them so when we want to lose weight so we say it's it's the weight loss industry but really technically it's the fat loss industry we're not here to lose weight we're here to lose fat so when I got on this scale 22 years ago and I weigh 300 pound did that mean there was 300 pounds of fat in my body no that was my total mass so what goes into the total mass of any person several factors most of which is water we're all 80% water and our bones and our muscles and our Senus and our scal structure and these fat cells that we accumulate and expand based on excess calories and empty calories so therefore when we're crash dieting and we're just you know burning calories but they're but it's not through a balanced healthy robust food food plan then what we're doing is just we're reducing our inflammation because all of us are chronically inflamed have chronic inflammation refine carbohydrates and sugar and the results of diabetes and and weight gain in fat cells themselves create inflammation so that's why so many people lose so much weight the first couple weeks of diet it's all water weight that's what it means it means the inflammation we don't want to lose water we don't want to lose you know a muscular you know structure a skeletal structure you know we don't want to lose bone mass or muscle mass we want to lose those fat cells want to simultaneously robustly nourish our healthy cells because that's what nourish that's what nut nutrition is and starve the fat cells so like Don is saying we need to understand what we're eating have a maximize the food that our body needs our healthy cells and therefore minimize the excess calories and minimize the empty calories and therefore will consistently lose weight and I'll give you a a secret you'll actually lose more weight quicker that way why because whenever we're starving ourselves and Mal nourishing ourselves and doing these crash diets and crazy things right our body goes into starvation mode and we impede our chloric efficiency chloric efficiency is a term is a kind more you know layman's term for metabolic efficiency choric efficiency how is how efficient is our body in burning calories so therefore if we're maximizing our nourishment and minimizing excess or empty calories what we're doing is we're maximizing metabolism we're maximizing our caloric efficiency and our exercise is completely supporting that and you know enhancing that and therefore we'll be lose weight consistently over course of time as opposed to dropping 30 pounds you know in 15 days or 30 days and then you know we just pull off the ladder not only is not and then it's not sustainable and we're starving and and who's going to be able to do that anyway because we're just starving ourselves and torching ourselves okay two other questions people texting me Ellie people want to know what's your take on fruits and vegetables like a lot of people say oh it's good it's healthy it's natural but a lot of people say oh it's sugar it's terrible that's number one and number two people are asking what's people like you said you need carbs as part of your diet right but we always associate carbs with cookies cake and everything that's poisonous that will kill us in a second so what's good carbs that we could eat that will F that fulfill that nutrition chain great question thanks so the sugar naturally curring sugar that that exists in fruit mostly and in vegetables and even you know in in lactose in in proteins um is healthy and necessary for our bodies now when we consume let's I'll give you an example an orange versus orange juice they say you love an orange a big naval orange you eat a naval orange it's delicious it's it's you know it's wonderful let's say you want to have a glass of orange juice how many of those big Naval oranges would you need to squeeze just to get a small 8 o glass of orange juice at least four right so if you ate four Naval oranges You' get sick but when you drink a glass of orange juice you're consuming the sugar of for Naval oranges in about 10 seconds without the pulp without the fiber so therefore when sugar is naturally occurring in the flesh and the pulp of the food or the fruit then your body is digesting and breaking down more slowly more moderately and also hopefully you're eating with a protein which also helps balance it out and you know the the the conversion of the of the carbohydrates and therefore that's how your body will convert and utilize best utilize those carbohydrates as opposed to concentrated sugars which is any type of added sweetener whether has calories or not whether it's an artificial sweetener has no calories it's still spiking your blood sugar and you those have a lot of you know baggage in addition to that as well so you want to minimize any added sweeteners and therefore have naturally curring sugar which is great now as far as carbohydrates go you know we say there's a concept of Urus Soros right the the the lowering of the generations so that concept as rule there are exceptions but as a rule that it also exists with food the more of food is processed and broken down from its an original whole status into a into a refined status specifically with carbohydrates less nutrient value it has less healthy it has the more glucose instability it creates so therefore potatoes are fine that might sound cious right not just s potatoes right even though red white potatoes have my higher you know little higher G glycemic index it's still it's a natural food as opposed to potato flour oatmeal is opposed to oat flour corn is opposed to corn flour any flour thinks about the powder that's a refined carbohydrate by definition so the more that we re avoid refined carbohydrates and E healthy whole carbohydrates rice quinoa Kasha barley right oats or you know those are just many of the the primary types of carbohydrates cooked or breakfast in cereals are hold carbohydrates as opposed to refined carbohydrates minimizing and trying to avoid the added sweeteners those are fine that's what our body needs you know end with this idea most my clients are from but those that aren't I you know I say half just I'm sure my keeper you know this a little black Rel frisbe on my head and I say I apologize but I'm a f nutritionist I'm a religious nutritionist so what does that mean it means I think Hashem is a little smarter than I am I'm not here to manipulate your body to mask symptoms to cut away three4 of your stomach to pretend that you don't have that hunger that you don't need those nutrients or that ability to process and to metabolize the food I'm here to help you maximize the inherent Health the Goof that every human being has not only is that a I think a proper ASA it just makes sense logically when you buy a computer like the one that's behind you you know you're just going to open it up and figure out how to work on an own you're going to look at the instruction manual how does it work what was how was it created to work so our body has a tremendous HMA a tremendous Wis wisdom of nutritive value and nutritive you know um dynamism that we can maximize and we should maximize through the vehical of food hasem created the dynamic that we consume our nutrients through food not through supplements right not through powders not through you know starving ourself but through food so we have to learn to have that healthy ideal relationship with food and that's how we have a healthy relationship with carbohydrates as well so again what would be considered a healthy carbohydrate so whole carbohydrate that's not processed so sweet potatoes white sweet potatoes white potatoes any type of a whole grain rice Kasha barley quinoa oats any of the dug that's not ground into flour because when you ground some grind something into flour you've converted it from a whole food into a processed food by definition you process it you refined it okay let's go to the next Live question you're on um yeah I I was actually to ask challenge say that for a minute actually question strictly from a I was actually direct add Don I'm in the field also I'm a 35 fitness trainer and I know Don for a while he works for the lakeood gy correct we service the L JY yeah so yeah you already know how this practice goes where many many clients come up and they um they come with a variety of excuses and justifications why they can't do what they do and they you know they want some want to do bodybuilding other others want to do weight weightlifting could be calisthetics at the core of that questions that always comes up um I want to get into shape I want to lose weight you've heard of this yes I don't know I don't know if you recognize me but um you do look familiar yeah okay question is how many push-ups have you done lately I Ain sharing that with you but um my focus my Focus exclusively is on the anatomy the biological and the physiological side of of of the body you when you eat carbs you eat junk things that are your body the body metabolism slows down it doesn't have tendency is burning as fast as can and I think said so I just wonder from your point of view not going to a dialogue here um a client will come home and say okay I'm I'm know I went to nutrition all right very good you plan is 300 3,000 at capacity at top oh but I'm at no 500 I want to have a piece of cake I haven't gone to sleep I have to go to sleep in two hours you already know that we we know that three or four hours in advance client should not be actually going to sleep you know past the point of eating food You're supposed to go in with a clear stomach with a clear body CL goes in and says okay I have 400 calories you know open my my first response is no no no no no because those 400 calories that may be open are not open past a certain time frame your body will not burn that energy those carbs dur you know overnight simply I guess simply speaking simly speaking as well um there are a variety of different methods such as it could be a cardiovascular high intensity push-ups D Jacks that could be resistance resistance variety I also I think Ellie Glazer said I also lost my my career started about 10 years ago with 75 pounds lost weight and I established a way of eating which is very very slow and disciplined and people criticize me very often but I take things very very slow because to me it's how is my body my digestive system my organs my intestines how is it going to break it down how is my the amount of oxygen I have to produce during intense workouts how how much do my lungs you know my lungs actually process any This is complicated for now obviously but I was I was going to ask you if whether or not um you see something wrong with what I'm actually Rel with what I'm expressing myself in terms of the scientific and the physiological breakdown itself of exercise D question the question the way I'm understanding is a client or anybody it's a 2,000 calorie diet and he ate 1,200 calories and he says he has an extra few hundred calories is it okay for me to burn and eat a piece of cake is that your question not really but I guess why not I got caught up a little bit I'm still yeah I look I mean Rudy look first of for I congratulate you on losing 75 pounds um yeah I'm still trying to absorb what the question really is but I I guess you sound you sound under nutrition you need more you need some more calories no I guess I guess I guess let me just be very brief here I'm sorry I wasn't very clear yeah go ahead very very brief um I I'll will try it sort of boun all over the place you have a client who you have a client who says okay I went to I went to a nutritionist I went to a dietician two of them what they don't what they actually don't apply is they do not apply the behavioral or the mental emotional state of mind of the client right you're training client comes in I want to lose weight I want to get into shape okay no problem where do you want to go I went to they said ab and c I went to and said the same thing then you get to the trainer and the trainer puts you on a specific plan that's formulated and get geared directly towards what you need it doesn't work why um well it's one of two things it's either you're you're eating too much and not following the nutritionist plan or you're not doing what the trainers is you know prescribing you to do I think at the end of the day it comes down to you know they call it you got to trust the process there are sometimes during the weeks where you don't see any progress doesn't mean that your body is not responding um I'm still trying to absorb the question you're asking me I think from a standpoint is you're saying that you want to Nutrition a dietician they're telling you to do ab andc you're not seeing results so you're coming to a a trainer and well I'm trying to just really take in what you're trying to say go to the next question so here here's a question that somebody sent in I'm in my high 30s I feel okay most days I sit by a desk all day why is it so important to exercise now can I starts in my 40s oh coach that's uh that's an interesting question that's probably 50% of the clients that I train you know they're they're in their 30s they're in their 40s why is it important for them to exercise now um because it's it's it from the moment that you wake up to the moment that you go to sleep your body has an opportunity it can either get better or get worse you know we're living in an age where you have what's called and I'm not sure if Ellie has gotten into this in his his studies um you have what's called your chronological age and you have what's called your metabolic age you know I do have clients who chronologically they're I have a client that I trained he's in his early 70s but metabolically you know I don't know whether you believe in stepping onto a body composition scale um but just not to go into the detail but metabolically he's about a 38- year old you know he has a physical ability and his his body is function in that of a of a um late 30y old as opposed to I have clients that are trained in their mid 20s who are in their you know their their they're high 200s low 300 pounds and they're metabolically in their 50s you know so at the end of the day I think the more you know um the less active you are the the greater a chance these other underlying issues will start to rise and you know especially when you are not active you're sitting at a desk um from a mental standpoint it doesn't release any of the natural homm that get released when you do exercise I mean just from the status of doing cardio they have What's called the runnner high when you finish doing this Runner again I know Ali can attested this you know you have this release of just and also with as just release of these endorphins that get that get uh elevated and it's really a sense of better well-being and you're in a better mood I do train clients as well that are in a depressive State and just by training alone it helps them get out of that state into a better state of well-being um so whether you're 30s whether you're 40s um I would start now you know and again it's not about not having time it's about utilizing the time you have and making it a priority to start doing it I'll just add to that real quick one of the most important parts of my Friday afternoon Arab shabas preparation is my Arab shop is run just to clear my mind to get myself you know rid of all the stresses of the week to get those endorphins going and it's it's such a market difference when I go into shabas having had that run uh and having such you know being a different place than if I didn't get that run not just physically but mentally as well yeah amazing okay let's go to the next question okay you able to hear me well yes yes firstly thank you very much phenomenal topic um so my question will be addressed to both and then either um guest speaker can take it so we are seeing um people who work out during the day they're active they go to work and then there are two things that kick in one is the nighttime eating sometimes your hours are long and by the time you're able to sit down to dinner it's already nighttime uh sometimes people aboard and there's nighttime or socializing nighttime nighttime eating and emotional eating for people who are totally alone widowed um single and the reason I'm bringing this question up is it's at those times let's say night time if someone's feeling stress that people cannot just go out for a walk or go to the gym so I'd like to address the question and to hear your suggestions of what we can bring back to these people and just as a side note and I apologize if it sounds a bit jumbled I will attend classes and I will see even the fitness instructor who's excellent might be heavy so he not he but usually it's a she she might be excellent in her teaching and her cardio and you'll see it's a heavier person true it may be hormonal or thyroid but I just think there's another Dynamic here and I think those two aspects the nighttime eating the emotional or loneliness um that can kick in and what do you suggest for people to do at that time thank you it's a great question let me just jump in real quick late night eating is the worst type of eating in many ways first of all it's not based on nutritional need it's just feeling feeding our feelings um going to sleep on a full stomach we actually burn the most calories most effectively most efficiently when we're sleeping we have a full night sleep many studies show that people who don't get enough sleep are actually now you know under um losing losing weight not at the most efficient manner that they could be um so and there are other you know consequences of night eating as well sleep apnea uh your body trying to digest you know the stomach digesting food breaking it down is the most taxing nonactive event that has to be has to go on in the body the stomach just working we when we're sleeping and the stomach's full it's got to break down that food right so the heart when we sleep we want it to rest want a heartbeat to go down but if the heart has to work and pump blood to the stomach to to process and digest and metabolize all that food and get into the large intestine into the small intestin to be digested into your body then you're not getting that rest right someone takes a chol nap after 3 hours they're exhausted it's that reason because they're going to sleep on a full stomach so so the really the first step is similar to what I've mentioned before is like the the kitchen's got to be closed after dinner we have to have a plan having a food plan is critical the acay Tove is really the foundation to help you successful in the stor stor meaning do not eat at late at night you have to make sure you eat a robust full appropriate dinner at the right time and has to be a priority again like we said before you know you're not going to you know feed your kids at 11 o'clock at night you're going to make sure that your family's fed well you're a part of your family as well we can't sacrifice our own health for the sake of our family where that's one of the greatest challenges I have I would say 6% of my clients are from mothers and their whole Ms you know there's no more incredible important role in the whole world than raising a a Jewish Family right but they're they often do it at the sacrifice of themselves they have to realize that they needs are just as important and made I say even more important than their families when you go on a flight and they go through the security you know uh stages and they say if you know in in in case of a loss of cabin pressure The Mask will pull you know come down and put yours on if you're traveling with an infant what do you do put yours on first why isn't that child neglect no because if we're encumbered we can't properly take care of our people who are responsible for so again understanding the priority the first p is a priority a of my care and my self- health and therefore dinner has to be that time it has to be at the right time the right amount and then once dinner is finished whatever your appropriate plan is for you kitchen's closed for the night it doesn't mean you're antisocial but you know what we learn and this go D you know dive into the emotional aspect of eating we learn to process our feelings and just course we're in an environment where people putting food in their mouths who says that we also have to put in our food in our mouth in that same time if I'm going to Kish or VOD or a sh zah or Sim or a parlor meeting or whatever it is right who says that I have to put food in my mouth at that time why do I have to compromise and sacrifice and sabotage my health just because I'm in an environment where now I'm saying it's not tempting I'm saying it's not a challenge but it has to be with my plan when my dinner's over kitchen's closed for the night and the emotional aspect of it it's like we have to learn new coping mechanisms for life we can't just distract ourselves and Nest the tis ourselves with food Escape into food that's not a healthy mature reaction in any aspect of life whatever we're using for that emotional coping mechanism food being the most common one we have to learn new coping mechanisms but we also have to have step one to realize that food no longer will be an option like I said if it's an if it's a possibility it usually morphs into a probability but if it's out of mind if it's not an option it's out of sight if you're fles again you're having incredible emotional stress and the only thing available to have is a milk chocolate are you going to eat it no if it's a Tinus if it's a fast day and you're having tremendous stress are you gonna break your Tinus probably not right again when something's a priority of ours when we put it in that framework that's the first step and dealing with emotions and dealing with learning to to face our stuff emot are you know emotional stress what called are toxins emotional toxins when we have physical toxins in our body we need to get rid of them like if someone say has a cold or a flu or an upset stomach or they're vomiting or they're you know they're going to the rest of them a lot those are very un unpleasant behaviors to experience but they're very critically important behaviors to go through because your body's riding itself of toxins it'd be much worse if you didn't sneeze or didn't perspire or didn't vomit if you you had to or didn't go to the bathroom if your stomach was upset and it was just stated in that's the BR of aat by definition right so it's we need to rid ourselves of those physical toxins even if it's unpleasant to do so it's much more important to do so stress are emotional toxins we need to rid themselves rid them out of our body when we eat we stuff them down that's all we're doing is we're stuffing them down we're nesz ourselves we're distracting ourselves we need to get rid of them so how do we get rid of them it's got the problem like so exercise is incredibly important and wonderful tool to get rid of that stress it gets rid of that stress get rid of that energy to process to expand that energy to yell into a pillow to hit a pillow to you know talk to a friend or talk to a formally you know a therapist or something just do something to change your mindset to get that energy out again you're not going to solve the problem you're just going to work through and walk through those five minutes of stress and then you'll be on the other side you'll be you know a lot more capable of going moving forward with your day okay um there's a lot of questions coming in I was want to cover a few a few general questions that are coming in if we could do it together quickly so it would answer like 20 questions that people text me just in general intermitted fasting let's even not use that term whenever we're done dinner right nobody can eat their dinner some people can eat at 4:30 5 o'clock six o'clock some people have to eat later for whatever the reason is but Don and Ellie when somebody finishes dinner your opinion is done your your your shop is closed drink water the rest of the night and your body should process everything that's that's the ultimate health and ultimate weight loss or no if you didn't eat your carbs and you you know still hungry at night eat something healthy like what should somebody do if they ate up they're doing everything healthy they finish supper at 6 o'clock 10 o'clock they get a craving are they better off just not eating waiting till tomorrow or is there another alternative option Don all I mean so it depends on your willpower you know at the end of the day if someone is craving and white knuckling it and looking at that piece of chocolate and saying it's either going to be that or uh or going to sleep chances are the more you look at that white chocolate it's gonna end up becoming something that comes uh ends up being a snack to you I tell my clients look the more healthier options you have at your disposal the better opportunity for you to eat those healthier options you know in in our household we have a a basket full of fruit now I do have kids and the reality is do my kids always eat the fruit no but the fact that it's there they have a higher percentage of eating that rather than going into a pans she which my wife probably hides most of the time so that they don't scrudge and look for it um but it's one of those things where we know reality and and I know from uh you know from a reality standpoint and the clients that I train some of them have a hard time with night time you know it it takes about two weeks for your body to get used to something it's creating these healthy habits the more that you eat healthier foods the more they eat fruits and vegetables sooner or later your taste buds start changing and believe it or not the more you start craving these healthier foods to not you know and and to top it off I mean you're you're take yeah go ahead that comment I want to PA you just something amazing that my kids drink many years ago used to drink orange juice and all these juices you know the healthy lemonade you know full of sugar and sodas and then we went through like a transition many years ago of just drinking Seltzer and we got the all the flavored Selzer all that stuff and my kids today young kids like if I go with them to a restaurant they'll scream for Seltzer I could offer him a Coca-Cola his taste bus actually changed and is disf flavored from the sugary drinks is that weird yes yep yep and I'm I'm sure Ellie can get into a little more more detail from the nutritional St Point um but yeah the more healthier options you have the better of a chance for you to be on that right my client likes to say on that right Mahala you're on that right path but you can detour once in a while you know I think all of us are human in this aspect of you know when no one's looking am I gonna grab that cookie probably you know I'll share a quick funny story it was one late night I was coming home from an event I think and it might have been like 12:30 in the morning I was famished and I just I needed to eat out I was just so hungry so I had to stop by one of these uh service areas and there was this the only thing that was open was a fast food place I mean it was 12 I mean iide that I'm G to pass out um I'm probably not g to pass out but I was so hungry so no one's looking I'm thinking back with mind guaranteed I'm gonna see your clients I tell you the moment I buy this I'm not going to tell you what I actually got um but it was really indulging definitely emotional I sit down as I'm taking my first bite of this sandwich that might have been 7,000 calories I see a client coming out of the bathroom I'm like oh wow this is it he looks at me I look at him and I tell him we're not open right now so this is technically zero calories so this does not count but I'm human you know but at the end of the day it's one of those things where I fall off the bandwagon as long as you're on that right pth the next morning you can get back on and start eating your healthier foods but it's all about habits I'm a big believer in habits the more healthier foods you can have at your disposal the better a chance for you to have those the better chance for you to take them and the more that you eat these healthier foods come late at night when you are craving the better of a chance you are going for a piece of ala than you are that way ell yes so you actually brought a also very important Point Don what if someone does you know relapse or they cheat or they deviate from their plan what do they do so if you're riding your bike and you're on the road and you you know slip off the road and you and you end up in the ditch in the mud so what are you gonna do you gonna roll around the mud no you gonna dust yourself off and get back on the road right anytime whatever you know people think it's the feest and therefore let me just you're not going to turn back your goal is to get to your destination you're not going to reverse and go back home you're not going to sit there and you know put mud all over your face and just you know waddle in there for while you're going to dust yourself off and get back on the road so that's what we do right we're just we realistic as far as at night needing and and being human you know again I think it really depends on the person I work with a lot of buck and clients have a special track fora buckram whether they're in high school or or Bas medish um and you know their schedules they come home at 11 o'clock at night and they're starving they're starving either because you know they're have a ravenous appetite or a lot of times they just didn't eat sufficiently at dinner what Thea serves in dinner is you know barely can be called food from most places so they need to eat at that point so what they need to have to plan what should they be eating at that time what can they supplement performing so they're not so ravenous per again a planning is critical if we if we're plan out to plan we're planning to fail 80% of success is having a plan back to the four Ps it's got to be priority and then you have to have a plan okay for people who are struggling with emotional eading or really dysfunctional relationship with food then the goal really is to once dinner is over to learn that the kitchen is closed and to distinguish that there's if I'm eating to meet a need or feed a feeling if I'm eating to meet a need a nutritional need well my needs have measurable limits but I'm eating to feed a feeling well my feelings are endless it's a bottomless pet it's aimed of our s so if I give myself the permission to eat at night and oh just what's my cheat food all on Thursday night I'll do it whatever the it'll never just be that Thursday night it's never just that one time that's the behavioral part of it it's never just that one time so once we learn to just get ourselves out that that like I said again if it's out of mind it's out of sight if not eating is not an option for me once again on the heels of having a responsible robust dinner and I have that freedom that Kus that I'm not MBA to that feeling and I have a craving I learn to we process that craving and like d Don said often times we catastrophize we're not going to die we're not going to kill over we're not going to faint we're just going to be uncomfortable now what's the cause of that discomfort it's fomo fear of missing out right so the certain element of maturation that would go through in changing our relationship with food okay so missing out on that pleasure right on that Comfort on that unwinding while I can find something else to but why do I want to do that not because I'm an asist because I realize if I perpetuate this Behavior well then there's diabetes and heart disease and hypertension high cholesterol and stroke and many forms of canc cancer and sleep apne and you know I mean we got to take a we got to take responsibility for our health and understand that these behaviors are ones that are just perpetuating the problem and we have to learn to properly diagnose what's going on our body again back to ruin and shim they're both having chest pains the symptoms are are identical right rubin's having a heart attack shim's having indigestion so even though the symptoms are indistinguishable the response and diagnosis is very different ruane who's having a heart attack got to go to the hospital take a nitroglycerin pill shim it's got to take an anti acid right so you got I'm sure what's going on in your body just because we're hungry doesn't mean we need to eat one of the chapters in our book is called halt hungry angry lonely tired those are the four triggers that generate physiological desires to eat it's not psychosemantic it's really there we're hungry either we at the end of a fast we haven't you know properly nourished ourselves or we're indulging or having something that's enjy and we want to perpetuate enjoyment you're sit down a good steak and it's delicious but you you know power through the amount you need and you end up eating a whole 12 St 12 ounces right or angry emotionally you know stressed any type of emotional trigger lonely like you said before I'm lonely you know I'm bored what can I do to you know to you know to fill up the next 15 minutes of my day or I'm tired I can't stay up unless I eat something so those generate desires for food for for eating but I have to use that word what's the word Hal mean stop stop Hal and process process that feeling say wait a second do I need to eat right now or not learn to process our feelings not just to feel compelled to have to act on them I called hydrate and contemplate don't feel un flil drink and think take a drink of water and just let those five minutes pass and you know what'll happen an incredible thing happen the catastrophe most of the time will go away you'll be able to move through it water is a is a nourishes as Don said do just doesn't just hydrate us you learn to do that and that is really not consistent weight loss but changing the behaviors as well okay we got a lot to cover here tonight okay you're on Next Live question hi uh so I'm wondering about I'm raising like a father a two-year-old and I'm trying to build like healthy habits and I know there's this balance of like not depriving him of things that he'll crave that much that he'll just eat like a lot of it and still get him like get his palette used to healthy foods so what's your take on like the right balance of you're raising your young kids you have all kinds of opportunities coming up for them like when they go to grandparents house there all kind of foods being offered to them and what pounds of what to offer and what to like restrict sort of sure I I want that question a little deeper that's you know she about the two-year-old but there's a lot of questions that coming in like we live in a situation where so much access to candy sugar is so out of control with kids so parent that want to raise kids not to be crazy and eat organic and eat you know grass but to want them generally to have the general healthy food and then have a snack afterwards and you could in your house at the end of the day like Don you know you could put your fruits out you could set it up for them you know I mean and you can control really what comes in especially with younger kids but everywhere you go and Everywhere You Go including school it's like you know they give out soda candy and then the kids jumping out of ADHD and they throw them out of the class and you go to Sho and you go to friends houses and there's so much candy and crap around like how do we as parents basically do the best like what she's asking for two-year-old but like in a bigger scale right it's a great question so it really depends on the age of the child and the environment that you set for them and in the context of k whatever is a priority for you you try as your best to you know to uh give to your children um as far as the two-year old goals it it's just they're not at an age obviously where they can learn anything you don't want to RCT them you want them not to be dependent on the artificial and the refined carbohydrates so therefore what you're serving them you want to be as whole as possible less refined carbohydrates but they're eating based on desire two-year-old has no desire to binge they're they're they're just eating you know and they're eating to uh for comfort and they're eating for desire for for because that's what they want to do children babies by definition associate food with Comfort that's what nursing is nursing the primary function of Nursing isn't to satisfy a nutritional need it's to satisfy the desire for comfort and relationship with the mother eating is like the he to that is the the medium that adjusts to that the by definition the the term weaning is not just weaning a child off of the dependency of of nursing to to eating on their own the inde dependence of their own but it's also learning now the child starts to develop the understanding of making choices with food so you want to provide them with those choices that are in their best interest so therefore avoid the refined carbohydrates avoid the sugars avoid the sodas um and let and at that age just let them to I I I find it's way too young to really try to impose something or or you know create any restrictions for them as a whole The Wider question that you really asked Usher is a whole bigger issue and that really comes to uh the environment and I give an example um let's say that you you grow up in Lakewood in your Co family and let's say you take a job at out of town K and you're Ting as wonderful town but everyone else there is Kal and you eat and you've decided for whatever reason I'm saying it's right or wrong but you've decided we're going to keep H here and your but your kids going to be in different environments with the other kids in the town and they're going to be having h of stom there again I'm not saying it's the right decision or the wrong decision but it's a decision you you've made and it's not uncommon at all so how do you do that right so you prioritize it's not something restricted it's something anything that's that's a priority of yours in the concept of you you know provide to your children as best as you can this is a priority of ours this is something that we do and try to do your best to you know to to keep that and understand what's the M of it what's the benefit of it not just the you know the the you know to being hard on than being a food policeman about it but being it's like something that's precious that's important that makes us special not to belittle the other people that's makes us special and I'll give you another example right peanut allergies and food allergies are tragically what I'm thinking why is it's a whole another topic we can go in another night uh you know they're rampant so you have a kid who's got a peanut allergy and they're going out with their friends and they're going to this Bakery they're going to this party whatever it is they're not going to eat anything unless they know for sure that there's no peanuts there how can they do that where's their you know desire their self self-discipline it's not about discipline it's about awareness that I understand the consequence of that back to prioritization so really that's where it comes from going to with schools again that's all the par we can speak about that you know you know another another episode concept of of schools and our but really but it comes down to because what we can control is what's important to us the environment the food environment that's in our home and when our children are outside of our home impart to them from a position of of of positivity and elevation and and why we want to you know keep these priorities for ourselves and our health and there's self-respect as well it's really the child learns concept of self-respect when they're able to have those boundaries but again everyone does their best okay let's go to the next Live question y first I like to give a shout out to Don this is this not the first uh Zoom call I was on during covid he every every Monday Thursday we had boot camp on Zoom so that kept us going then um first question is before you were discussing uh a half hour walk versus a half hour jog for most people that don't do exercise it's like a four minute jog versus a half hour walk so what which one is better after four minutes you get like tired out uhuh uh the next question is just overall healthy food um is p people think of it as health hard to make and prepare and expensive so what's good uh something a good idea breakfast a lunch you know something just like a tip was good to see you man it's been a while and I tell you you know you're always welcome to take one of my boot camp classes again maybe I'll see you maybe I'll see you tomorrow I live in I live out of state oh wow wow wow hopefully it'll we're looking to see if we can work away to make it more of a zoom call as well all right so to answer the first question what's more effective a 4minute jog or a half hour walk well just BAS B on exercise physiology I always tell clients you know whatever type of activity you're going to do if if you are going to do activity aim to have at least at least 20 minutes of activity um 30 minutes would be great um because even if you're gonna go in and do a crazy form in a job I mean your body has to get itself into that mode of of of working itself up for full physical activity so it can optimize performance um when it comes to what's going to be more beneficial that or a half hour walk I would probably say a half hour walk just because you're getting yourself in that mode and when your body's in that mode of activity it has a better opportunity to sustain higher metabolic rate and for health purposes you know your body is at an elevated cardiovascular health than it would be if you were just doing a four minute crazy job although I would do a four minute crazy job then sitting at the desable all I think the next one's for you sure um so what's a tip for what's appropriate breakfast lunch and dinner you know on one leg so breakfast really is one of the three most important meals of the day so you're asking a great question and you need a robust breakfast um and when we wake up what's the part what part of our body uses the most energy and requires the most calories our brain so as soon as we're awake all of a sudden we have a a requirement for nourishment we have requirement for for energy and calories and if we're not supplying our n nutrients and our nourishment what's happening is our our adrenaline is pushing us forward but then it's going to crash so a robust breakfast really is usually three categories a protein a grain and a fruit and that bounces out the protein the carbohydrates so therefore the carb load the glucose conversion is moderated uh protein that is the right again depending on for the person I feel a personalized food plant for everyone is critical one siiz fitall approach really is is is just for weight loss and as far as weight loss goals and food plans is you know very inappropriate but as a general rule having a a fulling serving of protein whether it's eggs or cheese or um you know or or or milk or yogurt whether it's Dairy whether it's you know plant-based protein or or meat based you know protein having a a whole carbohydrate like oatmeal or a healthy you know whole grain cereal uh rice cakes occasionally I when have rice cakes every morning but you can have that you know occasionally on the run and a fruit you know a serving of fruit a one whole fruit or six ounces of a cut up fruit that's that's a good robust breakfast and you should have that within two to three hours of being awake and for most people during the week you can do that you know get up you learn you doing and breakfast should be between two to three hours of being away on chabas we can't do that so you know could drink water before dobing or then we just kind of power ourselves through but we should be eating soon after dobing we want to wait till 1:00 in the afternoon but that's a whole different type of a food plan regarding chabas and then you go forward from there so that's really what the breakfast looks like as a protein grain and a fruit and then you're just continuing the day with lunch and dinner again with the right amounts of protein and vegetables and fruit and grades and Grains and depending on your day there a Food plant has three characteristics like healthy fueling is what's called qqt you the right quality the right quantity and right timing right quality of fuel the right quality of food that your body needs to provide the F fuel that you need the right quantity not too much and not too little in the right timing right and therefore you meet those it's called the qq2 if you meet those on a daily basis that's the really the template for a healthy food plan okay let's go to the next Live question hi Sarah hi I'm asking this also not just for myself but for someone else apparently has the same question but as a um apparently it's a common problem I don't know as a single I'm invited to friends and neighbors for shabas yto meals and I find it difficult to not overeat and indulge I I don't want to give up the important socialization uh you know am I am I wrong about my priority I need to lose fat for my Total Health you know that's so say I don't want to be one of these you know cranks either you or somebody really you know fastidious but how do you really balance the socialization with uh you know with proper diet or you know refraining from eating that's an excellent question thank you for that um so you absolutely should not permit yourself you should not you know uh hold yourself away socialization is critically important for all of us um if it's possible to choose the guest maybe you have a repertoire of now of guests who can provide you with that you know that have the healthiest choices that have vegetables you know there available that have clean proteins meaning not just breaded and deep fried or filled with sugar um Friday night meals usually for most people will have you know those those those uh options available so then it's on you to manage the quantity control so what I like to do in those situations have a plan map out in your mind even write it out on paper if you kind of anticipate most of us can anticipate what the meal is going to be it's going to start out you know like we have one piece of bread right I'm G to have two soup spoons of dip I'm going to have let's say a small piece of fish and a big plate of salad and have one bowl of soup and then I have big plate of vegetables and one piece of chicken or one piece of meat and I'm going to skip the desserts I'm gon to skip the the luxan Cal so map it out beforehand and therefore instead of trying to choose spontaneously while you're there because if we leave ourselves to spontaneity then that often ends up to to indulging but if you make it map it out back to planning it out I find that's really helpful in an environment that you have less control over um and then let's say they don't have a fruit so then when you come home if it's within a certain let's say 60 Minutes have your fruit when you come home shabas lunch is a little more tricky because a lot of times unfortunately people just it's a brown meal you know there's no green there's no colors there it's no vegetables it's just meat and potatoes so sometimes again depending if you would make Kish beforehand and have let's say your vegetables before you go there if you if you're really pretty confident that you're not going to have the vegetables there or if again with you home within a timely matter have your vegetables when you come home and just eat you know have you know a bowl of choll a plate of choling and you know moderate the choices that you make there but try to really avoid the desserts um and another thing is to offer to bring gifts you know you'll bring flowers you know bring a salad with you bring you know okay can I bring vegetabl I just had this come up with creative ideas oh I just had this I I I just came across this great recipe for these great green beans can I bring them over yeah so be creative and helping to support and supplement what your host is having so you'll know that there's a better chance of the food that that you need but absolutely you should not isolate yourself thank you would you say the same idea what we started the program talking about Y where we're coming from with all of these sudas would you is this the plan that you would tell people yeah well absolutely you have to you have to map it out beforehand that's so so important because well think about it when you when you're driving and you're going 60 M an hour and you there's a stop sign a red light ahead what do you do you accelerate into the stop sign no you slow down because if you try to you know slam your brakes 10 10 you know seconds before and you're going to blow through that stop sign because the car has a lot of momentum has a lot of energy when we engage Ty Aila it's the strongest physical energy that human body has other than in addition to the desire the energy that's created to to have children so therefore once we turn the energy of our Ty of of of eating of indulgence and we're eating and then we try to put the stop sign on that and only when we turn we're going to blow through the stop sign so map out beforehand what how much not just what you're gonna eat but how much you're gon I'm G take one piece of chicken I'm take two piece of two small pieces of meat I'm going to take this one plate of vegetables and I'm take one piece of potato Coco literally map it up before because when you're eating that meat right you're going to want to eat more that's a natural normal feeling give you an example let's say you're a six-year-old your six-year-old playing outside it's 6:00 in the beautiful sunny you know afternoon like it is like an Indian summer here and the mother says you know you know n it's time to come in now and he's having a great time with his friends it's time to come in for dinner what does aami say no not at all what is he a kid no he's in the middle of an enjoyable experience and he wants to perpetuate that pleasure that's a natural and normal reaction to have but if he acts on that feeling what's he going to do he's going to stay out till 6:30 7 7:30 8:00 at night he's going to come and late he's going to miss dinner he's not going to get get enough sleep he's not going to do well in school tomorrow the next day so the cost will far outweigh the gain all pun intended right so even though it's a natural and normal feeling to him to have to perpetuate the pleasure it's not necessarily the right decision for him to make so he needs an outside Source an accountability partner as Don said earlier his mother to help him make the right choice so when we sit down to a stake let's say for most men the proper nutritional need for protein is 6 ounces of of cooked meat so you sink down to a to a steak of 12 ooun delicious steak and you're eating that steak and it's gmach it's delicious you're eating one fork after the other you come to that forkful that represents the sixth ounce what do you want to do at that time manakum you want to keep on going right because you're just like a rumy you're in the middle of a enjoyable experience and you also want to perpetuate that pleasure that's a normal and natural reaction to have but is it the right decision to make no because if you just blow through it you're going to end up eating 12 ounces of steak and you're just going to you know eat all that extra excess calories and just you know Fe continue feeding and expanding your fat cells so I have a plan if I if my protein that served to me is more than I need well I'm going to cut it out beforehand or I'm going to kind of predetermine what my quantity level is and therefore that's going to give me the best chance to stop where I need to stop and I graduate that stop instead of you know slamming the brakes gotcha so I need to plan so here's a question somebody sent the way I see it sugar and carbs all stick and add to my weight when I did a diet no sugar and carbs I lost a lot of weight and then I started slowly eating again it got gained the old back his question is is it's he doesn't think it's possible for the rest of his life is it possible for the rest of my life not to eat sugar bread what's the solution so it's it's great to have a high sense of self-esteem but whoever asked that question is not a NY he didn't know he didn't know what's going to be the rest of his life let's say that he is diagnosed with a with a nut allergy or a lactose intolerance that he can't have that piece of cake for whatever reason he's not going to eat it right it might be uncomfortable at first meaning that what everyone making changes important seminal changes in our life we want to take it one day at a time one step at a time because that's all we have in front of us I call the you know today is the cure for the disease of Tomorrow the disease of Tomorrow is like that's the yahar is primary tool to make us be unsuccessful today is like you can't do this for the rest of your life right or what you I'm G to lose 80 pounds I'm gonna go to the gym and you know and have to work all this weight out how I do this how can I hold myself back and there you know but if I just do it for today I just take one day at a time and you know what that's not some type of psychological game to play that's a reality because I'm I'm going to say something n now you ready what am I what's n user myself everyone on this call none of us are going to go to sleep tonight with the from hasem on our night table guaranteeing us tomorrow none of us none of us have a guarantee for tomorrow tomorrow is a gift all we have to control is today so psychologically emotionally planning wise the responsible right the mature effort of expression of investment of our time is what can I accomplish today it doesn't mean I don't plan for the future but I don't invest my emotional energy into the success of the future and that's what allows me to reframe my changes as Don was saying earlier and just keep them compartmentalized into one day at a time and Miser smithz with success build success and an incredible thing like you said before once we rid our body of the dependency of sugar and we find carbohydrates which are addictive substances you know sugar is addictive substance just like illicit drugs and our body becomes dependent on it not for health but for comfort and once we go through that detox and that withdrawal and we're free of that physical compulsion then we no longer need it so like why sabotage ourselves again and therefore that goes into the other kind of the mindset we can maybe you know address this the next question the mindset well well how do I do that how do I change that mindset of looking at that food and saying well you know what's the what's the Plus what's the minus it's a mishna in the second per the first Mish that the re says in the middle of that M before you make a decision contemplate what's the cost versus the benefit of the of the Mitzvah and what's the benefit versus the cost of the AA and that's the Paradigm to help us make those right choices he saying focus on today only and most people are like I can't do this for my whole you know for the rest rest of my life so you say no just focus on today that's why I have exactly and you know when you wake up in the morning you might have a willingness to do the same thing today that you did yesterday but his mind is thinking about the rest of his life again that's the aara that's theara's primary tool I call the disease of tomorrow it's diseased thinking to invest my emotional energy into how can I do this for the rest of my life we don't do that with our children right when your fifth grader starts Alia starts learning gamorra he comes home the first day say did you learn the K you learn the rashba right onas no you know you know you learned how what did the mishna say that that's all we expect of our children that's all hasem expects of us what do we have in front of us today it's the aar's disease and specifically in eating to what am I going to do for the next none of us know someone who's not yet observant I I I I you know I'm going to keep shabas the mess of my life what what would we say to them well we say just take it now you know do it one shabas at a time and you know what most bichua they keep shabas for their rest of their lives because they make that change they prioritize and like I said become a a b Chua in your relationship with food Don somebody sends in a question that they do exercise and they feel like they plateaued on whatever let's say they jog 30 minutes a day they told him that and the problem is they feel when they stop doing it they're just going to gain weight so they need they're forced to do their exercise to maintain their weight which they're not happy with and it's not increasing and if they stop it like works against them so it's almost like they're TI they're they're stuck to the exercise just to stay at their overweight size that they're not happy with so what could they do to increase to get the metabolism like the body gets used to it the same thing even with diets certain diets like you know like like the person was really asking me for also like when I become used to no sugar no this I'll lose a certain amount to it I'll be healthier but what's my body gets used to it it sort of like rebalances itself and when they eat again they explode you know I mean right same thing with the exercise yeah I mean your your body has what is called a plateau I mean sooner or later you go from beginner to intermediate to advance just like athletes you go from the minor leagues to the major leagues and sooner or later once you hit that brick wall what do you do I have a lot of clients that sometimes hit that brick wall and this is where you know not to get too deep into you know exercise physiology or whatnot um but variety is really the spice of life they say you know so once you hit that brick wall or that Plateau if for some reason you're you know you're jogging for 30 minutes and sooner or later you you just can't see any Improvement and this is where you do a reassessment to see so how are you doing now and once you hit that sort of Benchmark what can we do to to overcome that plateau and this is where variety really comes in um from a personal training standpoint I do assessments on all clients but we always create what's called The Benchmark to see where they're at and then based on where they're at I always like to give them certain goals to try to retain and once you hit that goal then it's reassessing and changing it might not just be going for a job just like another client that I have might be switching it up well how do you like doing other modalities how do you like biking how do you like swimming how do you like doing body weight exercises I mean there's so many different ways that you can you can spark the body and take it out of that Plateau mode in order for it to continue to just get the results that you're looking for um but the body is by human nature a homeostatic body you know it always wants to kind of just stay in its homeostatic mode um and that's why I think ell was was mentioning earlier in in the conversations you know applying positive stress to the body is a great thing because what it does it releases all these hormones that the body releases in order for you to really have a sense of well-being and eventually if it's weight loss is your goal to increase that metabolism but if you're hitting a plateau it's reassessing to see what you're doing and just adding something different it might not just be a a jog might it might be a a bike ride but you do have to Elevate that level of intensity in order to overcome that Plateau so I'm a big believer in seeing well what the distance is for a half hour and per say say someone jogs for three miles and a half hour I'm a big believer in what's called Progressive training where try to elevate that challenge where the following week don't just aim for three miles aim for 3.10 the 3.15 eventually hitting three and a quter miles and a half hour once your body gets into that positive stress mode of continuously elevating the chances of you hitting your Plateau is going to be slim to know you'll continuously hit and continuous to see results when a person like keeps on doing well he could basically commute to Brooklyn back and forth by running eventually what say again he'll just commute to Brooklyn and back by running he'll keep his it's funny you say that because I had a client who actually WOTE his bike to yeah from Lakewood I mean wow talking about spontaneity I mean and I give it to him I mean he and then he he he did b f Kai not gonna say who the gentleman is but he did pretty well um so if you can keep it sparked yeah your chances of hitting a plateau are really not going to be a big conversation Le like there's like two three questions like general questions I'm getting a lot of text I just want to cover them now they're big questions I'm going to throw it at you so I'm getting a bunch of texts what does Ellie think about keto what does Ellie think about intervened fasting what does think about intuitive this there like I don't even know the names of half these things so can we just wrap all these different diets like in one question like I I know I'm throwing a fast ball at you but it's really like what's your opinion on all these diets like give me like a summary the definition of diet is Russy Tav said did I eat that D IE T um anything that try like I said before any try to try and manipulate your body is a kumush gafa it's not going to work it doesn't make sense um you need to maximize the inherent Health that your body has I'm a nutritionist now I have SME you know but I don't don't want to misrepresent myself I wasn't the smartest guy in the class you don't need to be a brain surgeon be nutritionist you don't need to have a fancy diet or something to to quickly lose a lot of weight so keto is just car loing you know when avoiding car avoiding uh protein so first of all your body needs protein your body needs a balanced diet inter and fasting has half of it right meaning we want to not eat after you know like 7 o'clock at night or after appropriate time of dinner but the first half is completely wrong they don't start eating till 12:00 in the morning right 12 till noon your body needs breakfast you don't want your body to start out in a sugar low you want to R your body needs that nourishment um what are the the other ones that you know they mentioned I'm much don't remember the other types of diets but again uh the you want to get out of the diet mentality and focus on what's a robust nutritional food plan that's what we provide you got any responsible clinician hopefully that's what they'll provide you a responsible food plan because what's the goal like I said it's beginning Usher the greatest credibility that I have is not that I lost 130 pounds but I maintained it because I changed my relationship with food and you can start that from day one because when we when we're losing weight like I said we're not losing weight we're losing fat we want to lose fat cells the toxic fat cells that we created and expanded because of our excess calories and empty what about intuitive eating I'm not familiar with that right intuitive eating means just based on what your body feels so for most people our our intuition is broken when it comes to food so my body Fil A seven leg cake I should a seven leg cake exactly you know it's it's we doesn't work that way intuitive eating is just is one of these kind of soft glove approaches to you know to excuse that I I'm not I'm a big opponent of int not that a person's intuition in other aspects of her life could be very appropriate they could be intuition regarding parenting or work or business could be spot on that's great but if they're having Perpetual you know losing weight and gaining weight then their intuition is broken when it comes to food they need a they need a food they need to have the humility to like access a resource a trainer a coach a nutritionist someone tell them what help me learn help me understand what do I need to eat when do I need to eat how do I eat be teachable at whatever stage or station in life that you're in and just acknowledge that doesn't mean I'm a bad I was 300 lb I wasn't a bad person I just didn't know how to nourish myself thing in my age like I just recently like really recently started understanding what to eat what not to eat to me a diet was always starving and like there was no concept of like eating healthy what's right balance like there's just such a lack of information not of information lack of knowledge because we're just not taught it it's not really in our community's respected not in a bad way just not we we we just teach our kids do whatever the heck you want eat as much candy as you want we don't even understand the basics like once we get older and health becomes an issue and you start doing research if you care right you can learn yourself and then you learn it but like I feel there's such a lack of just basic knowledge and you could just go online and do searches meet a nutritionist like wake up smell reality you're going to pay for the price for this one day or another somebody started EXC exercising with person and then the exercise going tell me oh this hurts that I can't do this exercise because if I run my knees hurt and if I do bench pressing my shoulders hurt and everything hurts I was like so like they're saying basically the exercise is causing the problem I was like no no no you have the problem the exercise is showing you that you have the problem if you're not going to deal with your knees now when you're 30 when you're running you're just going to have to have knee replacement when you're 60 the problem is there it's not it's not the running so a what you said is is critically important and so fundamentally true that there's such a lack of dirth of knowledge and a lack of a desire to educate ourselves you know on what's sound and Healthy nutrition the point that I'll push back a little bit and this is not a Shameless plug for you know our our our work is that you really need professional guide like when you're running like what's the proper running for me what's the type of running shoes what's the exercise that I need for my body type what are my goals you need to work with Don you know someone who's skilled someone who's experienced to help to to guide so you will have the best results the end of the day what's my walkway goal if I want you know strength training if I want to lose weight to I want to be fit and how do I get there in a healthy way and with eating need to have a responsible experienced nutritionist to say okay I understand what the foods are but what's a food plan for me as far as just technically to eat throughout the day and then more importantly well how do I Implement in the face of the triggers and the cravings and the challenges that I have would somebody benefit from meeting you once just to get a basic picture not you know nothing major just get the CL Clarity the ideas and then they can do it on their own so so for it depends I mean I have a program I created a master class series online where a person can do that um you know uh and that works for a lot of people it depends on the individual people are self motivated they just lacking information or they just want the Mahal you know I created the 10 you know the master class which is like a 10 series set of U videos that really walks a person through the program we created an online um individualized food food plan algorithm it's a first of it's kind of whole industry where it's not just a one side spits all approaches they fill an assessment form and an individualized food plan is generated for them um and again if they're self motivated or they're already within a certain structure of accountability and support then that's great that they can do that but most people need that accountability that you know you know um you know in order to have that accountability uh piece as well and to guide them as well as the information okay I got to ask you both this question because I got a lot of text about it but we want a real answer we don't want a CALA answer that you come from the middle class family and turn the page the question is as follows um Don I'll go with you first yeah your personal experience for people that are using the zic as a form of losing weight with exercise like what do you see what's your opinion what's the results just be straight brutally honest all right so straight and brutally honest I do have clients that that do take zmac and I mean all of them all of them not you know zic all of them well I mean at the end of the day you know know all these shortcuts are is what it is it's a shortcut you know the study shows that really you know slow and steady is what really wins the race I do have a lot of clients that do these shortcuts they lose weight but they get back and it just comes down to this you know I think Ellie said it right you know when you're failing to plan you're planning to fail and like what you said Ash once you gain more knowledge of something and knowledge really is key once you start understanding the benefits of what you're doing it gives you a little bit of a different Outlook as far as you know should I take a impack what are the benefits what aren't um I think for my experience or what I've seen the ones who really sustain good health and good weight loss and strength are the ones who really do the homework outside of the sessions that I do those are the ones that really get the results and have a sustainability you know I train clients I train them once twice a week but that's that's an hour maybe an hour and a half that I SE I mean they have the rest of the week that I'm hoping that they'll do something and this is where I really gain engage them sort of just that that guidance to say okay these should be your goals aim to do X Y and Z you know I have a client that that does treadmill twice a week um he trains with me once or twice a week and with a good regular nutritional program um you see results because he's doing the homework outside of the sessions that we're doing um so does zenek work yeah you'll lose the weight but is it something that's sustainable the majority of the clients that I train the ones that really have sustainable weight loss are the ones who really have a behavioral change and are able to really grab hold of the knowledge that they're taking in and to be able to do it for the benefit of health so let me jump on what Don was saying it's very important we got to Define our our terms what's the definition it works what's the goal so what other multibillion dollar industry has a 95% failure rate that's right the ding weight loss industry is a multi-billion dollar industry it has a 95% failure rate what does that mean 95% of people who go on diets they fail what does it mean they fail but the definition of success is not losing weight it's keeping it off it's sustaining it and 95% of people who diet they just lose the weight and they put it back on so think of it's incredible so the goal therefore by definition from day one is not to lose weight I talk to all my clients whether you're sitting in front of me in my office or you know across the screen in Zoom I said your goal here today is not to lose weight look at me what a second I'm overweight you call the weight loss coach no your goal is to maintain a healthy body size for the rest of your life that's your goal so therefore short let just take this whole two hours I'm what I'm hearing from you you're not saying diet you're saying really you need a life change to eat what your body needs healthy get the knowledge and stick to it as if like you don't eat on Kipper that's basically what you're saying in a nutshell right and and but have a have a responsible plan and and embrace it don't feel restricted or deprived embrace it just like a b Tru Embraces mites even though there are you know things guidelines that now he's no longer doing with we only excel in life with guidelines when you drive on a road there's no yellow line a lot of bad things going to happen oh you're restricted you can only stay to half of the side of the road but we don't feel bound or bitter about that the diet equals in our brain starving restricted correct exactly which what diets are so therefore we have to you know have a a responsible plan the St the to but what are the other two parts of that we have Schamus our Body Works in unison and has holistic health when we're moving when we're eating properly when we're eating robustly and we want to be we want to be aak for that a m some who cares about it it's important to them it's not just something that passing right and then they have the sholom they have that sholom as well as Theus but then what's the last part of the PK Ro you got to run after it it's not an a jar it's not in prescription it's not in a pill we are forgetting how good the food is okay so here's here's the thing with in physical pleasure in life oh you see that kush Kake come out oh okay so that's the mishna right so you know what so that's the what's more is the Kush Kake control me or do I control control the cush cake which one so I'll give you I'll give you an example right back to our six-year-old let's say you and your six-year-old love roller coasters and you decide next week we're going to go to Six Flags we're going go to the craziest loopi roller coaster you're both really excited because you love roller coasters you count down the day the day comes you go to Six Flags you park the car you go through the turn sty run past the arcade past the Bumble cars past the laser tag you get to the roller coaster but there's one problem there's a yellow tape around it with a sign that says close for repairs what's your reaction at that very moment you're disappointed I mean you love the you enjoy the roller coaster but you're disappointed what's your six-year-old reacting at the right moment you user he's having an unconsolable tantrum he's devastated why psychologically you're talking about mental health right why even though relative to the TU view is that 2 minutes and 45 seconds of that physical pleasure equal is your reaction so marked different when that pleasure is taken away the answer is as a six-year-old they're emotionally invested in that immediate gratification so they feel despondent and devastated when it's taken away you are a mature adult you enjoy the pleasure and there's nothing wrong with enjoying Pleasures but you're not emotionally invested in it and feeling devastated when it's taken away so what's the nyell a cush cake is a roller coaster in your mouth that's what it is it's 45 seconds of a thrill but then it's gone in order to change relationship with Kos cake we have to divorce ourselves emotionally from the importance that that pleasure has not that the pleasure is going to go away again we're not going to fool ourselves the ingredients aren't going to change or taste parts not going to change so when those two week then the reaction of that great thrill occurs is not going to change what can change how important is that pleasure to me and if that pleasure comes with a cost because I go on that roller coaster I'm all sick and I'm green I'm thrown up and I'm you know useless for the rest of the day well maybe it's not a good idea for me to get on the roller coaster if I'm eating that Coco cake and I'm having diabetes and heart disease and heart you know high cholesterol and hypertension and sleep apnea right well maybe it's not a good idea for me to another the Coco C it's called making a decision called processing it's called self- maturation and that's what I had to do I was a 38-year old mature adult I ran a Care Organization in Boston Massachusetts a tour there you know the brook had a lot to you know a great you know situation going on so I I I I fancy myself a relatively mature person with a very immature relationship with food so that's what we have to grow and now here's the thing I actually enjoy my eating more now than before I get those Pleasures from the road from the bumper cars from different excitements that don't have the consequence and also having boundaries coach manakum with physical Pleasures actually maximizes those pleasures called learning to become a connoisseur in physical pleasure in life not a glutton not an Indulgence and you know what that's the definition of Kad what's the ran say in the beginning of K exactly and what does he say is the definition of someone who's notes a an overeater amazing okay everybody let's go to the closing segment uh first big thank you to Ellie and Don for coming on tonight giving us their precious time um again very important topic tonight we really appreciate it I really feel like we covered a big chunk of it um again we'll uh we'll get to you in a second I'll explain um but there's a lot more to talk about maybe we'll do a part two but you know this is like one of those things like we do Shalom bias marital relations and stuff that need constant reminders and that Rejuvenation of kiz of to do it again and again so hopefully we'll do it again again tonight's share is 207 if anyone wants to join the WhatsApp Community please WhatsApp me at 7 32 3141 1710 and I'll send you the link you can also go to m.com and sign up for his emails of the programs the replays again every Sunday night at 9:30 p.m on this Zoom ID different topics different discussions please join us next week um guest is not confirmed but hopefully within the next few days will send out an email you can check the statuses and we'll Post in the community chat who's coming on but every week is amazing so please come um Don you're invited also next week everything is recorded it's bar.com please email Coach man.com if you want to hear this on the phone line the number is 73235 9011 73235 9011 you could listen to it while you jog as well um if anybody wants to be in touch let's do Ellie first Ellie if somebody wants to ask you a question somebody wants to meet you how do you work where are you how do they get in touch with you what's your cell phone number what's your address what's your soci security number um info.com s o v y info.com 578-8800 uh that's the best way to to reach me either the you know email or uh that's the phone number the office number uh and we're here office in Jackson work with clients regionally nationally overseas via Zoom so the only limit is uh you know just bring your desire and willingness to be vulnerable to the table and to change you have a WhatsApp Mo motivational uh group uh um not a not a motivational group per se we used to do groups but most of my work now is either one-onone or with families and we also have a corporate wellness program that we really uh investing most of our time in so it's in in the context of of a you know businesses yeah is gonna put in his email all their contact information so you'll get an email somebody just texted I don't know about my long-term plan but tonight I'm skipping my midnight snack Don somebody how do you work do you work regionally do you work only locally how does somebody get a hold of you yes yes um you're can reach me at 732 33242 two our website is Pinnacle f.net p i n n a fit t.net and my email address is donard Pinnacle f.net d n l l rde Pinnacle f.net and um yeah we're here for one purpose to get you guys results we're here to do personal training Fitness coaching online coaching everything that you need to get you to the goals that you're going to reach for here for you okay amazing so again thank you to all the advertising sponsors for promoting us we're going to go to the closing segment I'll go first and then we'll go Ellie and then Don is going to throw the closing pitch so I just want to say again thank you for tonight's program thank you guys for coming on um my goal tonight was to really just really put out the knowledge of you know everybody wants to look good and everybody wants to F into the suit I said in the beginning but ultimately we're talking about a much bigger picture over here it's a picture of General mental Health picture of general feeling good mood stability not being running after the food I felt like half the times when I eat when I go to a parl meeting where I go something you look at the food that smells good you're eating it while you're eating it you're not even really realizing what's going on like you're not even tasting it you're so busy talking you're like swallowing down like thousands of calories like you're not even like enjoying the bite it's not you're not even having mindful eating as we call it um and what ends up happening just from my experience is what I'm seeing and why I think it's so important is is that there's such a lack of knowledge of what we need to eat what's healthy the second we hear the word diet it's like freaking out we rather go into this like starvation mode and everything is restrictive and it's like we feel it's not really long term we know we could do it you know for 30 days for 60 days till we squeeze into our suit then we go right back into our old habits because it's so much more comfortable so much more easier and what Ellie said is true we say this about with Tesla cars is like when you have a normal car you want to drive to California you get in the car you you to stoping gas stations Tesla you have to figure out where I'm stopping how charging how many miles there has to be a game plan you can't just jump in the car and drive 400 miles wherever you're going same thing with eating you got to like a plan whether it's going to be the shabas meals or the yump of meals whatever it's going to be it's got to be thought out okay I'm eating this I'm eating this you're going traveling it's complicated it's not going to be easy right we want to do whatever you want but ultimately you got to figure out a plan that's going to work that's going to be reasonable but the real thing is also the the the physical health it plays such a big part we we don't want to see it we know it a little bit we don't want to realize the reality we'd rather just say yeah yeah it's going to be good but ultimately all this not healthiness and not moving 20 30 not some people lucky 40 start getting 50 60 it starts bringing on all these health problems and you enjoyed all those years but you be sitting by a doctor insulin shooting yourself up and it's just like for what like do the work be healthy feel good about yourself again no nothing's guaranteed right plenty of people anything can happen to anybody but you got to do aradas right John we got to do our stas we got to work it and we got we got to try but um we got to live in the reality also so I feel that's important I feel was a great conversation tonight so much to talk about and if we slowly do those small steps and do what we need to do and be aware of it we can make those steps it doesn't have to be the end of the world doesn't have to be but there got to be reality so I hope everybody enjoyed tonight and hopefully we'll have more on this topic coming on Coach manam yeah thank you thank you Don thank you Ellie and uh I think this is Step number one just talking about it a lot of people they don't want to talk about it it's going to be good let's not worry about that this part but um first you got to put it on the table it's not that easy um sometimes you don't like what you see but that's the first step you bring it out you put it on the table and I think that's what we did tonight just talk about it and I think we have one customer already now going to eat his midnight snack which is amazing you know a little bit a little bit a little bit of change but um it's like it's like the body is the example is the body is the car and you're going on a festar vacation and the car has problems and this the engine and that it's not going to work Hashem put us in this world with the body we got to take care of the body so we can serve him do what we need to do with you know till 120 but we did hear a lot how it's connected with our emotional well-being coping mechanism and many many of us those emotions they're so you know full of craving it just pulls and you're like there's nothing you can do now you just got to eat and just to become aware of those emotions and to find different mechanisms different things to cope with your emotions and it shouldn't be food not always easy but again realize see it look at it feel it see when it happens and then you got to come up with the idea of what we heard tonight drink cup of water and think not easy but hopefully after a few days you get used to it so Hashem should help us all you know this is part of Health um emotionally physically he should help us give us the we should be able to see the right thing and do the right thing so we can feel good with the self-control you wake up in the morning feeling good you go to sleep at night knowing did the right thing and it's aspect and uh we should have amazing amazing feedback results like we heard all right Ellie let's go don it was an honor sharing this uh chat with you Usher thank you so much for facilitating and coach manam for your insights um anyone who's contemplating you know change going on a diet or you know starting it again I just want you ask yourself one question challenge yourself with one question what's going to be different this time if you lost weight times and time again we put it back on just ask yourself the question what's going to be different this time nothing changes if nothing changes okay that's number one number two is the guy who's gonna you know not have this midnight snack that's tremendous everything begins with a first step so I'm going to give you three guarantees ready people what what's your guarantee for success I'll give you three guarantees number one when you wake up tomorrow morning you're not going to regret it we never regret doing the right thing we always have theat and the remorse when we ate that cake oh I can't believe I did it again but you never regret doing the right thing I guarantee if you stick to a plan no matter how uncomfortable it is at that moment but you work through it you're not going to regret it number two you're going to feel good about yourself right you feel good you w none of us wake up in the morning wanting to be mediocre wanting to fail we all wanted to be great and when we succeed when we when our actions are consistent with our priorities at the end of the day we feel good about ourselves and we physically feel good when you wake up in the morning not bloated and with a stomach distended and all those carbs and all that fat and that food in your stomach and number three here's the everyone I hope you're sitting down it wasn't as hard as you thought I guarantee you when you look back and say I didn't have that snack at that moment you think it's O overwhelming no it's not a catastrophe when you after when you walk through it you realize it wasn't as hard as you thought the the perception of the degree of difficulty 99% of time is greater than the actual degree of difficulty and the last point I want to end on is embra when we have to have proper boundaries not boundaries for the sake of just restricting ourselves but proper appropriate boundaries in life is what allows us to grow and to succeed and to move we want to embrace boundaries even when they're uncomfortable that's the duality of embracing something that's uncomfortable because that's what's going to cause us to grow and it's actually an incredible vort by the kadua saly of Le he says what's the definition of someone wants to be S A righteous person look no further than the AL Bas what's the GPS what's the guide path forus it's the letters that preced it s here you go what does that mean s is the only letter that's completely enclosed a boundary put a boundary around what next next letter s guarding your eyes what's the next letter after that P guarding what goes into your mouth and goes out of your mouth if you guard your eyes you put a s around your eyon and your pet what's going to be what's going to be the result it's amazing am okay Don you with us I un mute there you go I'm sorry he Don let's go the final pitch that's the bottom yes yes okay I mean look at the end of the day it comes down to one more results you know I think all of us have a journey in life and I think at the core of it as we get older we start looking at ourselves and start taking a look at what what starts having value and in our sphere of influence actually in a sphere of our lives here and and when it comes to your body you know like one of my client said it's it's a benam you know you have a we have a responsibility to take care of that body and a lot of times when clients come in and we train clients the hardest part is taking that initial step you know one of the cornerstones of what our company is built on is is three words desire commitment and results it starts with a desire a desire to be healthy desire to overcome some challenges that you might have whether it's uh whether it's whether it's weight whether it's overcoming an injury um whether it's an underlying condition whether it's high cholesterol or or you you have diabetes whatever it is it's a desire to take a step forward to become a better you in the Realms of Health then comes commitment and this is where a lot of clients real actually not so much clients but most people really have a tough time staying committed and this is where professionals like myself and Ellie and Coach monak we really play a part in really guiding you through that process of creating a game plan for you to reach the goals that you're looking to reach or the results that you're looking to attain you know they did a study in gyms and they said that 75% of members that go to gyms don't get results they go to the gyms year in year out but they never really see the result that they're looking for 25% of those members that do get results 90% of those 25% of those members that get results are working with a fitness professional so whether it be a nutritional coach a dietitian a personal trainer a mental coach um having that that that professional next to you to guide you to direct you to help you to create that game plan but staying committed knowing that you're not doing it on your own you have someone there that can help you through you have those two words coming to you and come in the past you'll get the results that you're looking for so have that desire to be healthy stay committed to the game plan you do those two and you'll get the results that you beautiful all right Ellie Don thank you guys for joining us tonight everybody really appreciate it they felt it was just clear Down to Earth again people some things we know you don't some things we spoke about people know some not but again just all in closer very deep and hopefully people listen to this now and in the future and they take a reign of their health the mental the physical their eating their exercise and they do something positive about it whichever Road and path you go down just do something sitting here and saying it doesn't work for me and this doesn't work and that doesn't work and tomorrow that does work my son tells me the best line my three-year-old I told him okay tomorrow he says today is tomorrow so today is your tomorrow let's do it everybody have a great night take care see you next week bye bye