Episode 8 of Younger By The Minute dives into the real factors behind sustainable weight loss including habits, hormones, GLP-1 medications, sleep, stress, emotional triggers, and what actually works long-term. Jamie and Jennifer break down how to set realistic goals, how to change your food environment, and why strength training matters more than you think.

Perfect for anyone navigating weight-loss resistance, perimenopause, metabolic slowdowns, or frustration with quick-fix programs.

Hosted by: Jamie Speiser & Jennifer Speiser

Presented by Precision Life

⏱️ Episode Chapters

00:00 — Welcome & Introduction

00:36 — How to Truly Start Your Health Journey

01:20 — Why Your “Emotional Why” Matters

03:10 — Food Noise, Cravings & Brain Chemistry

05:48 — The Power of Sleep, Stress & Recovery

07:40 — Accountability vs. Self-Sabotage

09:25 — Changing Your Environment to Support Goals

11:00 — GLP-1 Medications: What They Help & What They Don’t

14:02 — Hunger, Satiety & Metabolism Explained

16:50 — Protein Intake & Building Lean Muscle

19:30 — Cardio vs. Weightlifting: What Works Best

21:58 — Hormones, Water Weight & Female Physiology

24:35 — How to Set Realistic Weight-Loss Timelines

27:20 — Strength Training Progressions

29:55 — Choosing Sustainable Habits

32:57 — Final Thoughts & Episode Close

Sponsors / Mentions

Precision Life • Precision Skincare • Precision Nutraceuticals • Trueline Media Group 

If this helped, like, subscribe, and share with a friend who’s ready to design their next chapter.

About Precision Life:

We integrate training, nutrition, functional medicine, and regenerative aesthetics for results that look natural and last.

Find out more about Precision Life at https://precisionlife.io/

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Hey. Hello and welcome to

another episode of Younger by the minute.

2

I'm one of your host, Jamie Spicer.

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And I'm always here with my other lovely

host, Jennifer Spicer.

4

And welcome to the show.

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And this show helps you live, younger,

stronger and more intentional

6

with every choice that you make.

7

And today's episode is going to hit home

for a lot of people,

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especially people that I've coached

because they've heard me say this time

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and time again, what we're going to talk

about how to end the cycle of yoyo

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dieting once and for all, and how to build

what I call a bulletproof wellness plan.

11

Yeah.

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And I think it's important to, you know,

when we were thinking about what we

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wanted to talk about today,

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people don't

realize how fast the holidays are coming.

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And I think that's one of the biggest

things that can derail people, because

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what we do, how we eat, the way

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that we eat, the foods

that we eat, it's very emotional.

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And then going into the holidays,

there's like this nostalgia,

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like you get to have foods

that you haven't had and all that stuff.

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So we really wanted to talk about this

before that happens

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so people can stay on track better.

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But do you feel that

you can honestly do you?

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I know you've had success

and it's with a mindset shift.

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And I also know

GLP ones have helped with food noise.

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But how possible is it

for you to feel like that

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people can actually overcome yoyo dieting

if they don't do the work internally?

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Well, it all starts with emotion.

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Okay?

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You know, because the truth is,

most people don't struggle

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with how to get healthy

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because there's such an abundant amount

of information on the internet.

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They struggle with staying healthy.

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And that comes with the mindset shift.

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You know, that's why you see Keto

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Paleo Plant-Based

fasting all cycle through.

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You know, you'll see

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keto is hot for a while, and then it kind

of dissipates out and gets replaced with

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with intermittent fasting

or the individual starts keto,

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and then they end up

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going into intermittent fasting because

they're just jumping from plan to plan

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because one, is not working

as fast as they thought it would.

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So they just kind of jump.

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But the emotional attachment

is that they get started, I should say,

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is because they had something emotional

to get them going.

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You know, something like you're getting

prepared for a wedding.

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They're getting prepared for a vacation.

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They finally hit a low enough point

to where they're just sick

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and tired

of being the way that they are feeling,

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the way they are looking,

the way they are.

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That's the emotional part to it.

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But then when life continues to happen

over and over, that's

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where they lose the steam

because they didn't change their mindset

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and how they look at food and why they're

eating the food that they're eating.

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Yeah.

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And I can break down like I've it's even

from my personal perspective,

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like you get bored

from what you're eating.

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And that's where I kind of like

I have noticed lately, like you and I,

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we kind of rotate all the different stuff

like, well, we'll fast

59

if we feel like we need to fast.

60

Well, if it's calling for us

to not have carbohydrates,

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one day we'll do more ketogenic.

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Or, you know, if we've been eating,

we can do more carnivore.

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We can do everything.

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And I do believe that balance is key.

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Like I we just had I had a conversation

with somebody who's been carnivore

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for a while,

and he now has issues with his bio

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being able like his gallbladder,

being able to digest all the fats.

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So I do think like anything in

excess can be a bad thing.

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And I think that's where

maybe it is the abundance of information

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or it's also not having

your family members on board.

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You know, there's

so many things that can derail somebody.

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So I like that

we're going into this bulletproof way.

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Right.

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You brought up on a really important part

because just like when I prep people

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for shows or in that I always ask, what,

where's your spouse at?

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Or significant partner

back in this journey?

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Because that will derail it,

because it's just like a smoker

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who's trying to quit smoking.

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If you come home honest person, just

smoking your gun, it's going to break you.

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You know, it's going to it's

got it's going

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to was going to end up having with that.

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But if we start dating

and I bring you home carrot cake every.

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Need from host stress. Right. And exactly.

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It just kind of wrecked everything.

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But you know the biggest thing is if

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like I said, people had the motivation

to kind of get going,

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it's what's going to keep them

going is the biggest thing.

88

And that has to deal with is

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you got to change your outlook

and you got to start

90

looking at what your triggers are.

91

And I would say the answer,

what you on what you had said

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about how we incorporate or at least

I will change us based on what's going on.

93

Like, you know, we had our 11 year

anniversary party coming up,

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and I know

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you wanted to wear a particular dress,

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but I also knew that

it was a very high stress week.

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So I kept the cork intake up.

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So by by bringing calories downward

a more stressed your body.

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So I continue to fed you up.

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But I bought your carbs down

because I know

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that you're already going to be dumping

enough insulin from stress from adrenals.

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So I limited that down by balancing it out

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with more fats and protein

and brought the carbs down temporarily.

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Now that we're through the party,

we're bringing it back up.

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But that's the thing is, is, you know,

it's taken a long time to do that.

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And with the help of a GLP

and more importantly,

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the help with the CGM

help is kind of really unlock that stuff.

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But you got to remember is

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we eat to perform, we eat for our health

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because we teach it and preach it,

and it is what our company is all about.

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And we're walking example of what we want

other people to be.

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And so we promote ourselves through it.

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But also,

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we know what it's like

to be on the other side.

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Yeah.

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You know, you see panels, blood panels

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all the time of what it looks like

when people are not healthy.

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I see I get them when they are unhealthy

and their body fat

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is excessively high, or they're

almost pre-diabetic and stuff like that.

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So we see the outcome

of making poor decisions on a daily basis.

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So that is a real big emotional. Why?

122

Because we know that

the opposite of what we're not doing.

123

Yeah, I know it's actually funny

that you bring that up

124

because I was thinking about it

125

when I was walking Kiki this morning,

and I remember being a child

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and not being as motivated,

like I didn't feel good.

127

And my mom has even brought it up.

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She's like,

you see, you're so much more motivated.

129

And now granted,

some of that might be a teenager,

130

but it's also

because I wasn't eating well.

131

I wasn't eating well for my body

hormonally.

132

I was off, I was even talking about it

before we left to come record this.

133

Like my staples were hot dogs

and chicken nuggets

134

and all these things that I know

just really derailed me.

135

And now that I do feel good,

I can perform.

136

But I will say

I'm very blessed that you cook our food,

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and then we have somebody

that prepares our meals,

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because you have to be realistic

with what you can do

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with the amount of time and budget

that you have and I can tell you,

140

if we're not prepared,

we're not as good as if we are prepared.

141

And I think that's another thing.

142

Like you have to dedicate time

and you have to prepare for it.

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Yeah.

144

And then you know, and you're 100% right.

145

Being prepared is critical.

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I mean, think of any point in your life

where you're not prepared.

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What is that part of your life look like?

148

But you know,

the big side, too, is even being prepared.

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If you don't have that mindset,

mindset shift,

150

then when you go on vacation

or an unexpected thing

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pops up or something like that,

it completely derails you.

152

And how long do you stay derailed

is the thing, because for a lot of people,

153

that is enough motivation for them to stop

154

because you're like, oh, I've been off

for two days, you know, what's the point?

155

And then the motion kicks in

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and then they're back

to making the same excuse

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they were before, beforehand

to after you have a strong enough y

158

and you change your mindset

on why you were doing it,

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that is the motivation

to get you back on plan quicker.

160

You know, to be 24 hours, go be 48 hours,

161

but it's going to be a lot faster

and keeps you going on it.

162

A good example of that is just saying,

you know, I want to look and feel better

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and it's like, of course

we all want to look and feel better.

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But what if you said,

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I want to look and feel better

because my body composition

166

is killing my confidence or work?

167

It's killing my confidence

with my partner in the bedroom.

168

It's killing my confidence

because I can see my kids

169

picking up the same poor habits

that I have.

170

It's killing me.

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My confidence in the fact,

because my doctor told me

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I'm pretty much pre-diabetic

and now I'm down the path.

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Where would my parents are?

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And I don't want to go down that pathway.

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So that has a lot more

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pain behind it than just saying,

I want to look and feel better.

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So if you go into it,

that's to our listeners.

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You're going to go into your wife and

you really need to go deep into your why.

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You can't just go surface

level on your why.

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You got to go down to the you know,

we've I've said it many times before,

181

if your why doesn't make you cry

then you haven't hit your why.

182

No. And I think that's the biggest thing.

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I also feel like people just are surface

level like even with us.

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Like we'll be prepared

and I won't eat or I'll get behind.

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And then all of a sudden I'm

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not able to think because I now know what

it likes to truly be fueled up.

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And so I'll feel my blood sugar drop

or I'll feel something,

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and then I'm not able to perform.

189

And then it does affect everything.

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And so I think that people

once you start to feel good,

191

it's actually almost frustrating

because now when we do derail

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you feel it, you know,

and it's like it actually helps me

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not wanted to stay derailed

because now I feel so poor.

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Right.

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And so I think that getting in touch

with yourself,

196

with your blind spots, with your triggers,

and then what is truly driving you

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and what is the outcome that you want

is huge.

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Truth be told, when I first started

working with you, it was vanity.

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And then it had to get deeper than that.

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And it's like you have to peel back

the layers of the onion to figure out

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what is really driving you,

because fat is also

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our adipose

tissue is also a protective mechanism,

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like people

sometimes that gain weight have been, you

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know, had had some really horrible

things happen to them.

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So they do that.

So they're not attractive.

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And sometimes people will it.

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It's very much emotional

what we put in our mouth and how we eat

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and how we live.

209

It's it's all based on

what's going on deeper.

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Right?

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And unfortunately, we're all like this

at some point some people will break it,

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break the code or crack the code,

whatever you want to say.

213

I even want to put it.

214

But for a

215

lot of people, the pain of staying

the same is far less

216

than the pain of changing and maybe not

getting to where they want to be at.

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So that's why

they stay exactly where they're at,

218

because they're in a comfortable spot

where they know this is it, versus

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going through the process

of having to make the changes,

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you know, sacrificing the time of the gym,

doing, doing all the things

221

are doing, eating clean, doing that stuff,

getting more vanilla with their plan.

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And then realizing that it's not moving

as fast as they want.

223

And again, remember the the whole journey.

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It's not a sprint, it's a marathon.

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But people are always trying

to sprint to the next level.

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And when they don't get there,

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then they kind of throw

their hands up in the air and go, yeah,

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I knew it wouldn't work.

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But that goes back to what

I originally said with why they're jumping

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from different fad diets

over and over and over,

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because they're not giving that plan

enough time.

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A good example is,

you know, there's different forms of keto.

233

There are cyclical keto,

which is usually your, ketogenic diet

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Monday through Saturday,

and then you'll carb load on Sunday,

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and then you will kind of feel

kind of sick Monday and Tuesday,

236

and you just kind of repeat this process.

237

So sort of just a cyclical deal.

238

Then you have a carb time keto,

which means you just put carbs cards

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specifically around your workouts,

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especially the warrant high Intensity

style workouts.

241

Right?

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Or, if you truly go in, go at it

and not the Atkins style where you're

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eating cheese and a high saturated fat,

but you're eating more of a healthy fat.

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But in truly the going to full ketosis,

you need to.

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Beyond that,

no carbs for a minimum of six months,

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because then your body will truly have

adapted over to using ketosis as a state,

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and the majority of people will not go

that long on a on a no carb diet.

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Well, that's where they fail.

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And I think you hit something earlier too

in regards to labs.

250

Like that's why we've added labs

and we do things

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much differently,

whether it's like a CGM or a lab panel,

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whether it be Serum Labs

or other diagnostic testing,

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like even food sensitivities,

or if they have Sibo or CFO,

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because a lot of times

if something isn't working,

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there's something bigger going on, and not

everybody's meant to be on these plans.

256

And then for women especially, you know,

you're not

257

you have to be very careful

once you get to lean.

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I know that first hand.

259

You know, my body completely shut down

hormonally.

260

It's you have to be careful.

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And women especially I think, think

to constantly be in a caloric deficit.

262

And I think that's really hard. Yes.

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You have to be in a of salt water.

Calorie diet.

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Or like in over cardio and all that stuff.

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And it's still hard.

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Like, you have to remind me even now,

today, it's like drilled into our heads.

267

But I think, you know, that's

where working with somebody that,

268

you know, understand

that it is a marathon, not a race.

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And for whatever reason, it is

Murphy's Law.

270

It does take a lot less time to put

the weight on than to take the weight off.

271

I don't know why it's that way,

but it is that way for.

272

The money and so on. The money. Yeah.

273

Or for people that are more active,

more for leaner,

274

it's harder for them to put muscle on,

but it easier for them to lose it.

275

It's just the way they are. Right.

276

So knowing your body type,

knowing your physiology, knowing

277

what might be a hindrance to you or

might help you, and then using the tools

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like we are fans of the GLP ones,

as long as they're used the right way.

279

We're also fans of doing a complete

microbiome reset if they have Sibo or CFO,

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and there's something else

that's not working,

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or if they're post-menopausal

to being a cycling female,

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that's a very different meal plan

that they need to be on.

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And then what's the output?

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I don't think a lot of people match

their nutrition to what they're doing now.

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I just actually had that conversation

on the floor today with a new client.

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She did one, so I just tried, came over

and tried a session with us.

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She's working with Hannah.

288

She works out at Orange Theory.

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She's premenopausal.

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And so we kind of went into it

and I'm like, oh,

291

I'm going to assume that, you know,

292

Hannah probably already has you on

293

probably a lower carbon, moderate

carb diet because you're premenopausal

294

and we're trying to control insulin,

everything.

295

She's like, yeah.

296

And I think

297

and you're doing Orange Theory,

which is more of a high intensity workout.

298

I said, so you're literally right.

299

They're all training the diet right as it.

300

Then the majority of people

301

that we get Ahold of already

under eating with the get with.

302

So, you know, then you got to take a look

at the pathway of energy

303

because you have ATP, glycogen

and then oxygen as it.

304

And those style work, you're using

more oxygen than you are anything else

305

because they they promote the heart rate.

306

You know,

307

that's everybody's overachieving

because you want to have a high heart rate

308

because it shows on a burn,

a thousand calories.

309

But the reality is, is you're really

not burning a thousand calories of

310

fat glycogen out of the bloodstream

because

311

you're more in a oxidative state

than you are in a glucose state.

312

And where you want to burn fat,

you want to be more on that ATP

313

and glucose stage.

314

So again, like you said, here

we have a premenopausal female

315

that's going to struggle

with losing weight because of the fact of,

316

her hormones and insulin.

317

She's out training the diet

because you're doing the wrong type

318

of training with it for where she's at.

319

Doesn't mean once

320

we get her hormones locked and everything,

we can't go to that level right now.

321

It's that.

322

But she's completely in her mind

and struggling and ready to quit because

323

she can't focus on the fact of like,

this is like I was telling her, like,

324

you got to be

325

you got to give yourself some compassion

right now because you want through.

326

I think it was a surgery,

327

and now you're dealing with hormones

and we're restoring gut health.

328

Like,

you got to give yourself some compassion

329

and let your body go through

what it needs to go through right now.

330

And it will fix itself.

331

But if you're just solely beating

yourself up and the mindset is wrong

332

and only focused on the scale,

333

you know that's where people quit

and just go, you know what?

334

It's a lot easier to remain the same.

335

Eat like a trash panda,

which is going to end up

336

caused more harm than good down the road,

but it's a more comfortable state

337

for them.

338

Well, also,

I feel like they just get frustrated

339

and then because they've been in such

a caloric deficit, the body's hungry. Yep.

340

So you'll eat like look at us

after a bodybuilding show.

341

I was talking about it today

with a patient.

342

Like it just made myself sick.

343

When you give me trauma,

any time you talk about ATP

344

because the Krebs cycle was just something

345

that was horrendous

for me to try to learn as well.

346

I liked it. But, I

347

to your point, everything is energy.

348

And that's the other thing

I, I do feel like your mindset,

349

like if you look at food as a reward

or a punishment,

350

you need to shift that mindset.

351

If you look at working out

as a punishment,

352

you have to shift that mindset.

353

If you feel like you can never get there,

you know, all of that's

354

just going to make it.

355

You're actually your thoughts

are changing the physiology in your body.

356

And if you don't think that you deserve

it, you can do it or it's going to happen.

357

It won't. Yeah.

358

You know, you're 1% right with that.

359

It all starts with with the fact

that you just break that down.

360

Like you should be grateful

that you have the capability

361

to work out, that you have the arms

and the limbs to work out.

362

Right.

363

You have the financial means to be able

to afford a membership to a gym, or

364

if you have to afford the home equipment

at it,

365

that you have the time and the ability

to go the car to get there.

366

I mean, those are all gratitude

that the gratitude that you owe.

367

But if you're only focusing on

what is going to take up the time,

368

this is going to cost with this,

like you're

369

just in a completely negative mindset.

370

That's where we go.

371

And before you jump in on that, you know,

372

I think when we'd talk about a bulletproof

wellness plan, we talked so much about

373

mindset, but here is going to be the top

five that I think.

374

And then we'll go into them.

375

But clarity is going to be up there.

376

We already talked about mindset

simplicity consistency

377

accountability

and then mindset conditioning.

378

Yeah.

379

What I was going to say is today,

the mindset and conditioning took place

380

because you and I

are both a little fatigued.

381

And it was hard getting

through the workout and I was like, okay,

382

I should just be grateful

that I can move my body.

383

I should just be grateful

that I can move my legs.

384

I should just be grateful

that I can breathe that like.

385

And some days it is harder than others.

386

And then you have those days where you're

just the beast and you can do everything.

387

Like yesterday

388

I did cardio, I plunge, I worked out

like I hit all my targets today.

389

It was like

it wasn't as good as I wanted it to be.

390

But at the end of the day, it all adds up.

391

And so it's the sum of all the choices

that we make and the thoughts

392

that we think that get us to the place

that we want to be.

393

And so to go into that, like one clarity,

if you don't have

394

a clear vision,

then what are you aiming for?

395

What's not just a clear vision

like you have, you have to give so clear

396

and precise, you know,

I want to lose 10 pounds.

397

Okay, great.

But when do you want to lose to ten?

398

And what kind of pounds? Like,

what can I buy?

399

Yeah, because for me, like,

400

I could be 5 pounds of muscle

and 5 pounds of fat for me,

401

I shouldn't say for me, for people

they don't realize

402

it could be 5 pounds of muscle

and 5 pounds of fat for me.

403

Like I want to lose 8 pounds of fat.

404

And I know it's probably going to cost me

a little bit of muscle,

405

but I wanted to be more on the fat

loss side that on the muscle loss side.

406

And then, you know, add the time frame.

407

And then getting clear on

how are you going to do this,

408

you know,

is it going to be all through diet?

409

Is it going to be through diet

and weightlifting

410

is going to be through diet,

weightlifting and cardio.

411

Is it going to be through diet,

weightlifting, cardio and yoga?

412

Like how does this plan look like?

413

You know, so

you got to get real clear on your goals.

414

And we talk about this within our company

with our with or with our team.

415

You got to get really clear

on what you want.

416

Mean you every year, every quarter

417

we get very clear on where we want to be

at personally and professionally.

418

And doing anything.

419

It's interesting,

like we talked about this on Sunday

420

because we've been getting closer

and closer to our faith.

421

Like I always felt

like we were pretty faith based.

422

But now it's like, okay, now we've hit

the benchmark of being clear physically.

423

Now we've hit.

424

We've done a lot mentally.

425

And now it's like,

426

now God's even pushing us to be more clear

of like being aligned

427

with God spiritually.

428

And so it's really like you're never done.

429

I don't think anyone's ever done.

430

You're never truly there.

You have to find another summit.

431

You have to peel back another layer.

432

And so making sure that you stay like

I have noticed that

433

I need to look at my vision board

or write out my tasks every single day,

434

because if I don't do it every single day

and have my whys

435

or my clarity right in front of me,

I do lose sight of them a little bit.

436

Right?

437

And then, you know,

438

I think the big thing too, is people

make things way too complicated.

439

You know, they want to accomplish so much

and have while you are an overthinker.

440

So that's like, it's over complicated.

441

But you know, they want to overhaul

everything in one big shot, you know?

442

And I guess for me, you know,

and I'll put this into weightlifting.

443

It's like, you know,

if your goal is to put a, you know, squat

444

to 25 for ten reps, well, you're not going

to just walk up to the bar.

445

Want that.

446

Your first time

and squat to 25 for ten reps.

447

Like you're going to have to start out

with maybe 50 pounds for a week or two,

448

and then you're gonna have

to progressively work into that weight.

449

And it's the same thing

with with any part of your life.

450

We try to do too much at once,

and then we get mad and upset

451

because we're not getting things done

or forgetting things or we just have to.

452

This is way too complicated.

453

Well, yeah,

because you made it too complicated.

454

You know, maybe you just start out

with the big things,

455

honing in on maximizing your sleep,

456

hitting your protein intake goal

and your water intake goal.

457

That'd be a great place to start. Now

you're just starting with three things.

458

You're not trying to overhaul

your entire diet or, you know,

459

really focus on trying to cut out sugar

because that's the most addictive thing.

460

And that's going to be

461

the one that your body craves the most,

especially during stress.

462

And that's going to be the one that's

going to trigger you to fall off plane,

463

because you're going to give into it

that addiction to the sugar

464

that we've had for years.

465

So maybe that's an easy

466

starting point before anything,

you just want to get your water intake up

467

because the majority of time

people are dehydrated, versus hungry.

468

So they need to quench their thirst.

469

But then the second one is kick

470

that sugar habit,

because the sugar is going to lead

471

to inflammation

and a bunch of other health issues.

472

I think that's a big thing

473

because like when life gets busy,

we tend to not put ourselves first.

474

So if you can have small, attainable goals

and have them in a place

475

where you can visualize them

and cross them off,

476

or do something that's a dopamine hit

and that's

477

that's your reward center of your brain.

478

So then you then build on that.

479

Which is where the GLP is shine.

480

Really good on that

because it shuts off that reward signal.

481

A lot of people are saying that

it shuts down hunger.

482

It kind of does a little if it's overdose.

483

If it's overdose, it does.

484

But you know, the biggest thing that

the power shines when it's dosed properly

485

is it shuts off that reward signal.

486

And that could be the reward signal.

487

Sugar, alcohol, gambling, drugs, porn it's

all of it.

488

Yeah, but nobody's

talking about that side of it, you know?

489

But it's because that's the

that's that's that side of it.

490

Well, no, in microdosing

it is really nice because it doesn't

491

shut your hunger off too much

and or slow gastric emptying.

492

And it's taken us a few years

to figure out the sweet spot

493

for ourselves and for patients,

because if dose too high, you

494

then end up with slowed gastric emptying

and then you have constipation

495

or you're not hungry

496

and then you are just eating up

the muscle, you're not eating up the fat.

497

And what I've said in the past,

to a majority of the people

498

that started on them

weren't eating enough to begin with.

499

Maybe there are 1 or 2 meal people anyway.

500

And so now that is the word to signal

shut off after the under

501

the one meal, because they're just

eating one large junk meal.

502

Because they didn't change their mindset.

503

We're back to mindset

on how they need to properly eat

504

because they don't

want to eat chicken or rice.

505

They don't want to eat

chicken and sweet potato.

506

They don't want to eat that stuff.

507

They'd rather eat the junk food

and reward themselves

508

because they're doing well on the on

on that.

509

Side of it.

510

Well, and I understand we have to

meet patients where they are at.

511

So like to get them.

512

Like if they come in and weight's

the biggest issue,

513

you know, you start to build trust.

514

But I also do think that

there is a lot of miss dosing with it.

515

You actually get hungrier on a GLP one

because mine.

516

Yeah.

517

But do you crave

are your cravings different?

518

I just need food. Yeah. Like I want food.

519

And to be frank, I can only eat so much

junk and I'm sick of it.

520

Yeah.

521

Like I don't want like

I can probably go good 3 or 4 weeks now.

522

Just straight clean

meaning before I'm like, you know what?

523

I could have a pizza, but once I have it,

a couple slices, I'm gone.

524

Yeah, like I even wanted more.

Same thing with alcohol.

525

I gets even if I wanted to drink more,

I won't drink more because I don't want.

526

Yeah.

527

You know,

All right, now we get into consistency.

528

And that's the biggest part.

529

You know, I think something again, coming

back, taking simple.

530

And now add into consistency,

hang a calendar on your wall

531

and just start checking the boxes

on the day that you least had 80%

532

not 100%, but 80%.

533

Because 80% over an entire year is

a big transformation for a lot of people.

534

You know,

535

when you just look at 80% for the day,

it doesn't really resonate too big.

536

But that's like if you

if you save $100 a month, you know,

537

it's well, it's 100 bucks for 100 bucks

at the end of the year.

538

I mean, that's quite a bit more money.

539

So it's it's just like money.

It's compounding.

540

Yeah.

541

So as long as you're compounding

your results, your ear consistency

542

of the things that you actionable items

that you put in place, you're winning.

543

Yeah.

544

So, then we get into accountability.

545

You know,

you could start as simple again.

546

We talked about your partner,

significant other,

547

you know, is that someone

that can hold you accountable?

548

If they're not, then you need to find

a friend or a family member.

549

If not that, maybe someone at the gym.

550

And if it isn't that,

then obviously that's

551

where you need to step in

and hire someone.

552

And that's

why we're here to really shines.

553

And everything else with that is because

and you and Rachel holding

554

people accountable, where I hold people

accountable, even our trainers,

555

we hold them accountable

like one of our things,

556

like when someone comes in and trains,

we always ask, what did you eat?

557

And or dehydrated?

558

Two critical things that we need to know

before we ever train anybody,

559

because if they haven't eaten then

and they're and they're dehydrated,

560

then glucose is going to drop, blood

pressure is going to drop

561

and or to get lightheaded and pass out

10 to 15 minutes of the workout.

562

And now it's a wasted session.

563

It happens in my chair

too, in the same thing.

564

Like when I'm trying to treat somebody

from a medical perspective,

565

whether it's hormones

or also esthetically,

566

you shouldn't be like

you didn't get to where you are overnight

567

and so you like

you hit the nail on the head with grace,

568

but then also being accountable

and also compounding.

569

Yeah, you know, everything does add up

whether it's negative or positive.

570

You know, they're in

there's even local companies

571

like us to supplement Superstore

that has embodies that.

572

You can go in and get scan

so you can that's another way

573

that you can hold yourself accountable is

or that is that way you can go in

574

every other week, I believe.

575

But I know definitely once a month

they're not

576

going to kick you out the building.

577

I can tell you that.

578

But you can go in

and just get a body composition scan.

579

And I will say this with a grant

like you got to take them, take it all

580

with a grain of salt,

581

no matter which body composition

that you use, whether it's skin fold,

582

whether it's static,

whether it's and body,

583

any one of them, there's always variables,

you know.

584

So if you're doing an in body on that

and in your, your skeletal mass is up

585

and body fat is down

and then it's flipped the next time,

586

then the first thing I always tell

people is look at that.

587

Water workers are intercellular water.

588

Look light

589

because are they are kind of dehydrated

one time and hydrated the next time.

590

That's going to make a change

in the number alone, I.

591

Know I did.

592

I tell we have that the fight all the time

with people getting on the scale,

593

like women, can hold up to 7 to 10 pounds

of water weight because of hormones.

594

So it's like or with travel

or if you didn't hydrate the day before,

595

like constipated.

596

If you're overthinking it,

it's not going to work right.

597

Find the mindset conditioning.

598

You know, I think that comes into doing

just daily work.

599

And a lot of this comes

like I said, there's

600

so much free stuff out there

that is beneficial.

601

You like, before

I started doing my walk and talks,

602

I would always walk and listen to YouTube

videos

603

like motivational and YouTube videos

is usually Tony Robbins based,

604

but that's where I would kind of

get my conditioning on my mindset.

605

You know, it's funny,

606

we used to we were watching Tony

Robbins 5 or 7 years ago and doing it,

607

and then we started doing his coaching,

and now we're priming.

608

We're doing a lot of those things,

but that's all mindset conditioning to

609

prepare us for the day

or even kind of like sometimes before we

610

we come in and do these, we'll prime and

just change our mindset, get up and move.

611

Yeah.

612

You know, or even at the end of the day

or in a stressful moment, you got it.

613

You got to pivot, move.

614

And that's all comes down to conditioning

your mind to handle the struggles

615

that will not go away

through the rest of your life, you know?

616

So whatever that is, your excuse

has been, it's going to be there,

617

you know, just like they tell us in

business, you know, your $10,000 problem,

618

$200,000 problems,

$100,000 becomes half $1 million.

619

They're still the same problems,

just at a bigger level.

620

So just because you you start some

fitness, wellness journey or even,

621

you know, going back to saving money,

trying to figure out a savings

622

plan to save money for the future,

life is still going to continue to happen.

623

You're still going to have problems.

624

But if your mindset is in condition,

to handle those problems is

625

where you typically gonna fall, fall off

the wagon and it's harder to get back on.

626

Well, and that's the thing

the mindset is everything.

627

Because if you are somebody

that emotionally eats,

628

you also have like

there's been times where I would eat

629

and I didn't even realize

what I was eating,

630

you know, or slowing down to enjoy it

if it is something

631

that's more of a cheat meal.

632

But yeah, it's it's very true.

633

And then, you know, the other side,

I kind of messed over with accountability,

634

you know, checking that you know,

checking the box each day.

635

But you know, make sure

you write down your wins for the day.

636

You know, I I've caught you lately.

637

You see me kind of struggle,

but you you get me

638

out of my own way by asking me

what were your wins today?

639

And so I go start going through them.

640

By the time I get done with 3

641

or 4, 4 or 5, when my mindset

or my whole mood is already changed.

642

So that's always a big side on that stuff.

643

So, that is kind of

what I think is the actual items,

644

when it comes to a kind of bulletproof

plan, is you really have to look at

645

finding the real why?

646

Again, don't go surface level on why

647

why you're doing this

or why you need to do this.

648

Get in really deep

and get to the emotional triggers.

649

And then you got to come up

with game plans and actionable items

650

to get through those triggers.

651

And yes,

652

there will be times when even with me

and you, you know, on certain things,

653

we still act in a way that we used to

but is so short lived now.

654

Yeah, yeah.

655

Instead of being a day or two,

it might be ten minutes, right?

656

You know, is because we've done the work.

657

So over consistency, over time

658

and doing these things,

you will build a bulletproof plan.

659

Again, it's not going to be overnight.

660

Just like fat loss.

It's not going to happen a couple of days.

661

It is actionable items consistently day in

662

and day out, month in and month

out, year in and year out.

663

And that's how you build to me,

a bulletproof wellness plan.

664

Well, and then I would say don't like it

like you talked about earlier.

665

Give yourself grace.

666

Because I know the one thing that I still

struggle with is giving myself grace.

667

Like understanding that,

you know, slip ups will happen.

668

So then it's like,

okay, take something from everything.

669

So if you did have a setback,

why did you have it?

670

And what can you do

to try to not have it again?

671

Or what can you do to pivot like we've had

to recently adjust our schedules, right.

672

That derailed us, you know, and it's it's

673

seem so small,

but it's like we're so habitual, right.

674

You know, so it's like those things

and realizing, okay,

675

if you didn't do

as much as you wanted to today

676

or if you didn't hit the mark,

then just make it up, right?

677

Yeah.

678

I guess there's one thing that comes

to mind too that would add to that.

679

Make sure that you find a team

that's in alignment with your goals.

680

Yeah.

681

You know, might make sure

682

that you have a health care practitioner

that's in alignment where you want to be,

683

that they're going to pull the right labs,

get you on the right things,

684

explain things that just doesn't

want to fix things with medications,

685

that actually want to get to the root

cause.

686

Find a dietitian that isn't doing a diet

687

that's based on what they feel is

what's best with work for them.

688

Maybe they just think

it's going to work for everybody.

689

And same thing with a trainer.

690

Don't find a trainer

that just only you know,

691

I've said it before, trains

one dimensional.

692

You only train this way.

693

Well, that doesn't work for everybody

694

because the human body

is always the variable.

695

So make sure that you're finding your team

of trainers,

696

dietitians, and medical team

that's in alignment with your goals.

697

And that is open

minded enough to know how to pivot

698

and move with you

based on whatever criteria comes up.

699

I love it.

700

All right.

701

Thank you, thank you.

702

Hopefully this will help

703

people go into the holidays

with a little bit more of some guidance.

704

And, you know, let let them enjoy it

a little bit more without feeling

705

like it's a burden.

706

Right. It's not a burden.

707

It's just do the work up front.

708

You know, this is what I tell my clients

when we know the holidays are coming up.

709

It's just like preparing for a vacation

with your money.

710

A majority of people don't have

the financial means just to go on a trip

711

whenever they want, right?

712

They usually save up for it.

713

So put your body in a good place

to handle the stress for the holidays.

714

You know, improve your gut health,

optimize your hormones,

715

get in the habits that are,

you know, already there of like cardio,

716

working out and improving your sleep.

717

Get those habits in order

first clean house

718

and then it won't be

such a burden on your body or on you

719

when it comes to the holidays.

720

And then, of course,

when the first of the year comes

721

up, it's not like starting from scratch.

722

No. Well, thank you very much.

723

I like those tips. Thank you.

724

All right.

725

Well, that's

another episode of Younger by the minute.

726

I'm Jamie Speiser and I'm out.

727

I'm Jennifer Speiser and thank you. Hey.