The Dirty TRUTH About Counting Calories – BioTrust Radio #8

Written by Tim Skwiat and Shawn Wells

Calories to Lose Weight

What’s your ideal body weight? Is your fitness tracker really helping you track the right number of calories to lose weight? How can busy folks use bodyweight exercises to get—and stay—fit? Are all supplements and supplement companies the same? Shawn and Tim are going to cover these burning questions (which were submitted by REAL listeners and customers) and more in this Health Q and A episode of BioTrust Radio. Enjoy!

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The BioTrust Radio health and fitness podcast is fueled by YOU and dedicated to answering YOUR nutrition, exercise, and supplement questions. In this episode, which is presented in a Health Q and A format, Shawn and Tim answer REAL questions from listeners and customers—just like YOU.

If you have a question that you’d like us to cover, please submit it in the comments section below. If we answer your question on a future episode, you’ll not only get the scoop straight from our top coaches, we’ll also send you a free product to boot!

In this Health Q and A, here are the questions that Shawn and Tim will be taking on, as well as what you can expect to learn:

When do you know that you’ve reached a healthy, ideal body weight?

  • Traditionally, many people defer to the body mass index (BMI), which intends to define an ideal body weight range based on height. However, there are issues with using BMI.
  • For example, using only BMI, it’s possible to be “normal” weight but metabolically obese (skinny fat) or “overweight” but metabolically healthy.
  • Instead of just thinking about an ideal body weight, it may be better to focus on body composition, which can be determined using a variety of different tools.
  • If you don’t have access to body composition testing, then a waist-to-height ratio (in cm) may be a suitable way to assess health status. Generally speaking, a ratio less than 0.53 is considered healthy; however, this doesn’t necessarily tell us what YOUR ideal body weight is or should be.
  • Traci Mann says that the ideal body weight for an individual is his/her “leanest livable weight”, which simply means that your ideal body weight is the one that you can successfully maintain with an overall healthy lifestyle.
  • Perhaps the most important question that you can ask when trying to determine your ideal body weight…HOW DO YOU FEEL?

I’m tracking my calories to lose weight. How do I know if my calorie counting app and fitness tracker are really helping me?

  • Tracking calories to lose weight is a highly inexact science.
  • Instead of spending an excessive amount of time pouring over your calories to lose weight, consider asking yourself the following question: HOW’S THAT WORKING FOR YOU? In other words, is your program yielding the results that you desire?
  • When keeping track of calories to lose weight, keep in mind that fitness trackers and apps are only good at providing ballpark estimates—not absolutes.
  • One of the most common things people do when tracking calories to lose weight is to look at nutrition labels. While this is a very good practice, the types of foods, how they’re prepared and eaten, your individual makeup, and more can dramatically influence how many calories you get from the food.
  • As alluring as it can be, try not to get too wrapped up in counting calories to lose weight. Focus on your behaviors and whether or not they’re leading to the desired outcome.

Are all supplements and supplement companies the same?

  • There are some companies, like BioTrust, that are doing things right; but there are many more that AREN’T.

How do busy moms and dads get and stay fit? How can I incorporate bodyweight exercises into my busy routine?

  • For starters, you have to take inventory of priorities and set appropriate expectations.
  • For many people, scheduling time at the beginning of the day—before life gets in the way—is the “best” time to exercise.
  • Bodyweight exercises can be an extremely useful tool for busy folks.
  • You can mix in bodyweight exercises throughout the day.
  • Think outside the box. You don’t necessarily have to do a full workout in one session. For instance, you can combine several “mini” workouts composed of bodyweight exercises.
  • High-intensity interval training can be a very effective, time-efficient strategy for busy folks.
  • Mini resistance bands may be a good complement to bodyweight exercises, especially when traveling or for home workouts.
  • Tabata intervals—alternating 20 seconds of work with 10 seconds of rest—can be used with bodyweight exercises.
  • Play with your kids!

We’ll dive deep into these questions, topics, and more in this Health Q and A special episode. Enjoy!

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Health Q and A; ideal body weight; calories to lose weight; bodyweight exercises

Shawn: We’re here to do a really special health q and a episode. And what that is you might ask is questions and answers from you, our special BioTrust VIPs that are active on our Facebook BioTrust VIP page.

Tim: That’s right. I was actually thinking that every episode was special.

Shawn: Of course. This is super-special.

Tim: This is super-special. We’re going to do these health q and a episodes pretty often, where we do reader questions. Again, BioTrust Radio is all about you, the listener. When I said “you,” I pointed at Shawn, and I didn’t mean it was all about him.

Shawn: Yeah, it’s all about the listener. Thanks to you for supporting us. That’s where it starts. Listening here, asking the questions there. We’re here to help you. We’re here for you. So this is really exciting. I’m pumped.

Tim: Awesome. And so, like Shawn said, most of these questions for this health q and a came from our Facebook VIP group, so if you have a question and you want to share one with us, you want to hear it answered live on the show. And then also, if your question is answered on a future health q and a episode, you’ll get a free BioTrust product to boot.

Shawn: Come on. What a deal is that.

Tim: Exactly. So head on over to Facebook. If you’re not already a member of our VIP group, just type in “BioTrust VIP” and request to join and we’ll probably let you in.

Shawn: Yeah. All right, so let’s get into it. So we’ve got a health q and a from Carissa Siekmann. Am I saying that right?

Tim: I think it’s Carissa Siekmann.

Shawn: Okay. She says, “When do you know when you’re at an idea body weight? For example, I would like to be close to 130, but I’m 5’7” and didn’t know if that’s an ideal body weight for me or not. I have been at 122 before children, but I was not maintaining that in a healthy way. Is 130 an ideal body weight? I’m assuming that is the BMI range.” I know that the quick way to calculate it for women, just from being a dietician, so five foot, 100 pounds, then 7 inches times five, 135 plus or minus 10% percent. So that would be like 14 pounds, so that would be 121 to 149 pounds is the range of ideal body weight. But there’s a lot more to it than that.

Tim: “Healthy” right, Shawn?

Shawn: Right. So there’s a lot more to it than that. So, Tim, what do you have to say about that?

Tim: Well, I think this is an important question, not just for Carissa but for everyone. And when it comes to like really what we’re going to talk about is what is an ideal body weight and what would be your goal. I can’t tell you what your ideal body weight should be. But Carissa mentioned BMI, which refers to Body Mass Index, for those people who aren’t familiar with it. And it’s basically a ratio of weight to height, or height to weight.

Shawn: Right. Some things that aren’t factored in there would be we were talking about it in a prior show, there could be like you have a low bone mineral density or high bone mineral density. You have dehydration, or you’re well-hydrated. You have a lot of muscle mass, like a bodybuilder, or you could be on the anorexic side and have very little lean body mass. You could have fat mass that’s disproportionate to other things. So there’s a lot going on there that’s kind of a complex equation to just look at weight.

Tim: Yeah, Shawn. So maybe like on a population, one of these big population-based studies, maybe BMI is a pretty good way to categorize people. But on an individual level, I’m not sure that it’s the best metric for us to use to set an ideal body weight. We can talk about maybe some other things to look at. But one of the things that’s missing, just to your point with BMI, is it’s not really telling us anything about the quality of the weight.

Shawn: Right.

Tim: It’s not telling anything about metabolic health. So maybe body fat percentage or body composition testing would be a better indication of what’s healthy. You know, with the body fat testing whether it’s skinfold testing or bioelectrical impedance, there’s many different ways to go about testing it. DEXA is another one that tends to be used and can be considered pretty accurate. But anyway, these are telling us kind of the quality of the weight that you have. How much fat mass do you have, how much fat free mass do you have.

Another relatively easy tool to use is just taking a waist circumference right around your belly button. And that as a ratio to your height is probably a better indicator of quality of weight that you have, or your health risk. And the reason is because probably the worst place, or the most detrimental place, to store fat is around your belly. In fact, you can have what’s called “normal weight obesity,” or like you’ve mentioned before Shawn “sarcopenic obesity.” Basically, in these instances, someone might be a normal weight according to the BMI scale. They fit in that 20 to 24.9 range, which is considered an ideal body weight on the BMI. But they have excess abdominal fat, which puts you at risk for metabolic syndrome, cardiovascular disease, you know the laundry list of issues.

So that’s why just looking at weight isn’t necessarily a good thing. On the other hand, you have people who are “overweight” but perfectly metabolically healthy. So, I guess what I’m getting to is the ideal body weight for you is—I like a term that there’s a food psychology researcher at the University of Minnesota. Her name is Dr. Traci Mann. And she calls it “your leanness livable weight.”

Shawn: Ah, I like that.

Tim: It sounds kind of soft, I guess, but what it means is that the best weight for you is really the one that you can maintain with an overall healthy lifestyle. So, putting all the tools, all the strategies that Shawn and I talk about, into implementation, eating a healthy diet, eating whole foods for the most part, exercising regularly, and having healthy sleep hygiene. We talked about circadian rhythms before and all of these things like stress management, that you can maintain a weight. So, if you if you can get to 120, but you can’t hold on to it even with your best efforts, then maybe it’s not an ideal body weight for you. But if 130 is very livable and you can still enjoy life, then that maybe is an ideal body weight for you.

Shawn: Right. How do you feel? What do your health indicators look like, maybe like some of your labs and blood pressure and things like that. But how do you feel, like, was there a point in your life when you were at like a leaner weight and you felt better and maybe than you do now, then maybe you should try and head more towards that direction. But it can be just how great you feel. Are you getting out of bed and energetic every day? And are you getting, like you said, all the other things are in place. It is a complex equation. So we’ll just leave it at that. There’s no easy answer there, but I love that, “the leanest livable weight.”

Tim: Exactly.

Shawn: Okay, that’s cool. I like that. Because the one other side that we were just talking about before, for the nice reason to be lean versus just talking about if you’re healthy at whatever weight. But the leaner you are, the easier it is on your joints, and that does take an impact, a toll, throughout your life on your knees, your hips, your ankles. That’s definitely something to consider. Even like I remember Kobe Bryant towards the end of his career actually leaned up because it was easier on his body.

Tim: Right, right.

Shawn: You can be almost like muscularly obese, potentially, like bodybuilders have problems with their joints. Weight does take its toll. I like the “leanest livable weight.” I got it.

Tim: And then just finally, if we do want to lose weight, if the goal is weight loss and it’s a reasonable amount of weight, the target should be reasonable. I think just focusing on quality weight loss. We don’t want to be losing that muscle mass.

Shawn: Muscle mass. Right, exactly.

Tim: So hopefully that helps Carissa and helps other people set the target in the right place. Let’s move on to the next health q and a from Janice Ferguson, another member of our group. Janice said, “In MyFitnessPal my caloric goal is 1,350 calories. I log food then my exercise morphs over from my Fitbit, then I get net calories. If my Fitbit tells me that I burned 325 calories working out, is 1,350 enough calories to lose weight? I take in protein, veggies, some fats for the day, and nothing or very little refined food unless it’s a flex day, and even then I’m careful. How about if I worked out and it says 600 calories burned and food intake is 1,500? Is that enough calories to lose weight for the day or should it be more protein and veggies?” So there’s a lot of questions there.

Shawn: We’re both science and data guys, but sometimes I think you can kill yourself with data and drive yourself mad.

Tim: Yes.

Shawn: And I think that Janice, I totally appreciate like how much she’s like trying to kind of nail down this this whole equation and get it to a science, but unfortunately, tracking calories to lose weight is not that simple, wouldn’t you say?

Tim: Right, 100%. I think we can get a little “paralysis by analysis” I think is the phrase that we get so stuck that sometimes we don’t even take action. We’re just so worried about the data. There’s a couple things here and I guess the first question that I would ask you, Janice, is how is that working for you? I think we just ultimately have to look at outcomes and just, you know, you’re collecting all this data. Obviously you’re tracking calories to lose weight, tracking calories that you eat, that you burn. How is that manifesting in results and how do you feel with these things? Do you feel like you have the energy? Are you making progress in the areas you want to make progress?

I think that you always have to come back to some variable, even if it’s a subjective variable, and say is what I’m doing, are these inputs that I’m doing, what I’m eating, how I’m exercising, actually making an effect? If not, then something has to change. The other thing is that I think like to Shawn’s point, is how accurate are these things? I think you can use these fitness trackers for data collection. I think that’s an important thing to do. But taking them at face value, like the relative changes are probably important. So if it’s saying that you burned 600 calories to lose weight one day and 300 another day, you probably did more activity on the 600 day. But I can’t tell you that you actually burned 600 calories. That thing can’t tell you that you actually burned 600 calories. And what it also can’t tell you is since you burn more calories during exercise, did you compensate and burn fewer calories the rest of the day because you were tired.

Shawn: Right.

Tim: Or because you needed you exercise. There’s so many variables, I really don’t want to get too wrapped up in what things are telling you. Whether it’s the treadmill, whether it’s a Fitbit, you know, telling you how many calories to lose weight you burned during the activity because that’s probably not accurate, and then it also doesn’t tell us what happened the other 23 hours of the day.

Shawn: Right, and it doesn’t know your stress level, your metabolic rate, or the temperature it is outside, or how intensely you’re doing this, or time of day. There’s so many things that could be factored into all that and calorie is inaccurate in and of itself. So the whole calorie concept. So it’s like Tim’s saying, I think it’s good to look at the number of calories to lose weight at face value. It’s nice to have points of data, but just, you know, don’t give them too much credence to where they control your life. Just use it to steer you directionally. So, this is doing well today and that’s good enough.

Tim: Yeah, I like that. I would just want to comment one more thing, Shawn, on the calories to lose weight end aspect of the equation. I don’t know, when that the calories that we see on the label. There’s probably a margin of error of 20%.

Shawn: Yes, that’s right.

Tim: So you have a 20% margin of error there. And then that doesn’t tell you how your body absorbs it. So, take nuts for example. I’ve seen research showing that our body doesn’t absorb maybe like 20% of the calories from nuts, so then there’s that. Now, are you eating the food cooked or raw? So that changes things. Cooking of food makes calories more absorbable. Or like we talked about, like potatoes raw vs. cooked. So, raw potatoes have much more resistant starch which the body doesn’t digest, or green bananas, right.

Shawn: Or fat content, like in terms of transit through this whole process. How much are you chewing it?

Tim: Exactly.

Shawn: It’s very difficult to say.

Tim: So just take home point, try not to get too wrapped up in these external rules or variables—like tracking calories to lose weight—and really just rely on your internal instinct, your body, what it’s telling you, and the subjective and objective outcomes that you’re trying to improve.

Shawn: Yeah, exactly. Okay, so “Are all supplements and supplement companies really the same overall in terms of quality?” This is a good health q and a from JB on the board. What would you say is the answer here, Tim? I know my thoughts.

Tim: Well, I’m definitely going to defer to you on this. But I’m going to answer very simply because this is your bread and butter, being the world’s greatest formulator. So I’m going to say no, and I’m pretty confident in my answer, but I’m hopeful that you can elaborate on that.

Shawn: Yeah, and obviously I think we do a great job here at BioTrust, and I don’t want this to be super salesy because there are other good companies. There are other good guys that are doing it right. I, obviously, strive to do the best job we can here with our incredible team that we’ve put together, and I think we’re driven by the ethics of it all. I take almost all the products. I think I take about nine of them every day, and my mom’s on the majority of them. And I think the same is true. Our owners take them, their families take them, and this all puts us in a very different place. Almost everyone on the team of the R&D, supply chain, quality control, they all use the supplements. So I think we’re coming from a different place.

So we have the education, we have the experience in the industry, we know what to do, we know the right way to do it. Josh and Joel are both supportive, the owners of us executing that and spending more money against that. I mean, I could drill down in the actual things we do, but I will just tell you that like we are making these products from a place of passion and we formulate for ourselves. And as a result, like you guys listening are getting phenomenal products. There are other companies out there that I’d certainly trust that have really good quality control, but most likely I’m going to tell you you’re going to pay for it.

You know, BioTrust products aren’t the cheap one’s out there, but we’re doing things, were preventing, we’re doing all this testing on the raw materials, on the finished product. We’re putting them in studies, we’re looking at the ingredients and testing the species to make sure they’re not adulterated or spiked with other species, which happens a lot. I would probably say 80% of the herbs out there are spiked with something, to reach the actives that they talk about on the back of the label. We do overages so that the product will test out for the full shelf life, and we do studies around that. So there’s a lot going on to make sure this product is effective, and that costs money.

So if you want a really good product, I would say, “Where’s the data?” and see what this company’s about; if they’re quick to provide data for the rationale behind the formulation, then that’s a good sign. If the product is not super cheap, that’s a good sign. You know, price doesn’t necessarily indicate that it’s the best. The most expensive isn’t necessarily the best, but if it’s too cheap then it should raise questions.

Tim: Yeah.

Shawn: I think we have the personnel here that maybe some of these companies have like one person, the owner, that’s the R&D person, and we have a whole massive team that’s working on quality control and testing, and formulations. But all these aspects of sourcing these incredible ingredients. We have documentation back to where that herb was grown. Like we can say, “No, it wasn’t irradiated. It was grown in this field, it’s non‑GMO, it wasn’t exposed to pesticides. This is the way it was extracted, then it was sent here and then we do the testing here on that raw material, then we tested it again after all the ingredients are together on the finished product side. Then we put it through some study.”

We’re doing all this stuff and we readily have all this data. If you ask our people about our products, customer service, us in quality control, or R&D, whoever it is, whoever’s on our blogs, our podcasts. I think we all have passionate answers. We’re all educated because our products are phenomenal. I think a lot of these other companies, if you were to talk to their people, they might not know the answers because there aren’t really good data points to refer back to.

So with us, it’s pretty easy to answer. We can answer your questions, which is what we’re doing right now. I mean, we’re passionate about our products because they work. And quite frankly, it’s bottom line, I use them, I love them, I’ve seen all the data. You can you can ask us anything, be it on Facebook, on our website, over the phone, and we’ll have the answers for you because they’re legitimate great products. But again, I’m proud about BioTrust, but there are other good companies out there too. We’re not the only one, but there are a lot of suspect players, if we’re being honest in the industry.

Tim: 100%

Shawn: So, I would do your due diligence. Look at the reviews, look at the formulation, make sure it’s not fairy-dusted, proprietary blends, and all those kinds of issues. If there’s a hundred ingredients in it, I can pretty much guarantee it’s not a great product. We take a lot of pride in our formulations here.

So, I think that’s the answer to that. So I will ask the next health q and a, Susan Webb, “I’m a super‑busy mom, working full-time with very little spare time for me. I love to exercise, but I have to do it at 5:30 a.m. or it doesn’t happen. So all of this great information, and I personally love to hear from a mom, busy lady out there, that’s doing it.” We’re not, unfortunately, moms or busy ladies but we are busy men and you’re a dad and you certainly can speak to your wife’s thoughts around this too. But she says, “I’d love to hear from the experts too, though.” So that’s where we come in.

Tim: We’re second fiddle. I actually did ask Susan about it. I said, “Is it okay if you hear from a busy dad?” Because we have a 15-month-old little girl. Actually, she’ll be 16 months on Sunday.

Shawn: Oh, nice.

Tim: She’s awesome. I could spend several episodes talking about her. Parker. So, Susan said it was okay if I answered this question, so I feel comfortable with that.

Shawn: Alright.

Tim: But I had to change my expectations, personally, with exercise when Parker was born. For me, I used to think I had to be at the gym an hour or more a day, five to six days a week. One, because exercise is important for many reasons.

Shawn: Well, you’re a personal trainer. I mean, you’re judged on your physique, first off. But secondly, you should live what you tell people to do.

Tim: Right. And at some point, too, for me Shawn, it transitioned from body composition and looking a certain way, to…

Shawn: Healthy aging?

Tim: Yeah, healthy aging and just feeling good mentally.

Shawn: I agree.

Tim: My wife will tell me to go to the gym after a couple days of not exercising because it can affect the way that I treat other people. I feel more agitated and things like that. So at some point it transitioned from the physical body to the mental and emotional being, for me, personally. So I knew that exercise was important to me, but I had other priorities come into play when Parker was born. I didn’t have an hour or an hour and a half, and I also said you know what I don’t need it, I’ll just get what I can.

So, for me, first thing in the morning when we’ve talked about circadian rhythms and being outside, first in the morning when the sun comes up, I do some bodyweight exercises and Parker and I go for a walk. So I’m already establishing in her life how important physical activity is. We’re already establishing the significance of setting circadian rhythms. So that works well for me. I’m not saying it’s going to work well for Susan if she has to take kids certain places. But for me, that’s what I do first thing in the morning. So, she’s already saying that she’s getting up at 5:30 to do her exercise—even if it’s just bodyweight exercises. That’s a great start. If that’s when you can fit it in, that’s a good place to do it.

I also had to change my expectations of how much was enough. Did I still need to do an hour? No. Now there’s days when it’s a couple 30-minute walks or maybe just some bodyweight exercises at home. For us, sometimes we’re on calls and I don’t have to be in front of the computer, so I may take a call and walk around outside while we’re on that on that meeting. So I can still participate, but I don’t have to be in front of a screen or something like that.

Speaking of that, throughout the day because we are on the computers, every hour or so—I drink a lot of water, you drink a lot of water. I’m getting up at least every hour to go to the bathroom, so I’m moving around then. And a lot of times if I’m at home, I might throw in some bodyweight exercises, like push-ups or some squats or some stretching during that break, as well. Dan Pardi, I mentioned his name before, he talks about doing bodyweight exercises throughout the day. So instead of thinking that you have to do all your exercise in a 30‑minute chunk or a 60‑minute chunk, just do two minutes here, two minutes there, five minutes there, a set of bodyweight exercises, like some squats here, a set of push-ups there. Little bits here and there. You know, if you have a little bit of equipment at home, go out to the garage and do a set here or there or do five minutes of yoga here and there.

Shawn: I actually have, here at the office, just so our guys don’t have that excuse, I have a little pull-up station.

Tim: Oh, cool.

Shawn: I have the push-up handles, the resistance bands. You know, just a few things that are around, you know, the foam roller, just so we can stretch and do some bodyweight exercises. We can challenge each other and do some push-ups and sit-ups and whatever, like just here and there. Like you were saying, like once an hour. I like that idea too. I work out five days a week at the gym. It starts my day great. It’s part of my routine. But I understand it is difficult, so I like the idea of making it a part of your life wherever you are. There’s so many ways. Just playing with your kid, you know, just picking them up and throwing them around. So, that’s bodyweight exercise. If you’re at your desk, like you’re saying, maybe if you can’t go out for a walk on the call, you know you got to be on a speakerphone in your office, you need visibility to the screen or some books or whatever is in the office, then maybe do some bodyweight exercises, like squats, while you’re sitting there on a call. It’s just something. It doesn’t have to be this elaborate routine. And we also know, based on good science, you don’t necessarily need that full hour. You can do high-intensity interval training and if it’s a lot of exertion you could get quite a bit done in ten or fifteen minutes.

Tim: That’s a great point. We’ve talked about interval training before. If you can only manage ten or fifteen minutes, you just exercise more intensely.

Shawn: Yeah, hard. Get sweating and to where you’re panting and you’ve really done something. And there’s people that are in the gym for an hour that never break a sweat.

Tim: Oh man. Their interval is doing a set here and there between talking, right?

Shawn: Right, exactly. And so you’re actually probably accomplishing more in your ten minutes than they are in their hour. It doesn’t have to be a ton of time, you know. Just consider that and make changes where you can and make it a lifestyle.

Tim: One or two more thoughts on that, if you don’t mind, Shawn.

Shawn: Sure.

Tim: Also another idea is to purchase some mini resistance bands, so you can have those with you. You can travel with them and you can have them at home. Those are great. Tabata is a protocol, it’s an interval training protocol where you do 20 seconds of activity and then 10 seconds of rest. The true Tabata is done on a bicycle, but now you can basically do it with any kind of bodyweight exercises.

Shawn: There’s great apps, too. A lot of timers and whatever.

Tim: Exactly. So, Spotify is an app that I use.

Shawn: I love it.

Tim: If you search “Tabata” on Spotify, they have all these Tabata songs. So it’ll count down the time and then you get some music in the background. You can just string together some bodyweight exercises, squats, jumping jacks if you’re capable, push-ups. And you can string together an eight-minute workout and you can feel pretty exhausted. Also, the New York Times published an article, “The 7-Minute Workout.” It’s similar to a Tabata workout, but it’s 30 seconds of activity and 10 seconds of rest, and it’s a bunch of different bodyweight exercises. I promise if you do that, you’ll feel like you got a workout in.

And then the last thing that I wanted to mention was Susan’s a mom, you know, I’m a dad; if you have kids, don’t try to work around them.

Shawn: Work with them.

Tim: Make exercise and physical activity a part of their lives as well. Teach them how to do bodyweight exercises.

Shawn: Right, exactly. And that’s valuable time spent together instead of being apart from them.

Tim: I think that will wrap up. It will be a perfect way to wrap up today’s health q and a. We’ve got more. We’ve got more in the bag of tricks, so we’re going to come back and do another round of health q and a. We’re going to talk about emotional eating. We’re going to talk about some keto questions.

Shawn: Oh.

Tim: The good news is I got the keto expert here.

Shawn: Nice.

Tim: We’ll talk about those and more coming up here.

Shawn: All right, thanks guys. See you on the next health q and a episode.

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  • Ann Tews

    I so enjoy these radio broadcasts. Keep them coming. I learn a lot from everyone I listen to and don’t think I’ve missed any of them since I first heard about them. You guys give out so much good information and am so glad you have a text version of the broadcasts as there is no way to remember everything you talk about. Again, thanks!!

    • Hi Ann,

      Thank you SO much for your kind words. We’re so glad to hear that you’re enjoying the BioTrust Radio podcasts. Your feedback means the world to us, and we’re so grateful that you take time out of your day to listen and to provide the encouragement. If there’s anything we can do to help you, please don’t hesitate to let us know.

      Thanks, Ann; keep up the great work!

      Coach Tim

  • Hi Dave,

    Thanks a bunch for stopping by and sharing your feedback. It’s well-received, and I completely understand what you’re saying.

    Having said that, did you happen to have the opportunity to listen to the podcast? I think it’s really important to do that to help put the question and response into context.

    As misleading as it may seem, that’s the truth. And it’s really the whole point. No one—and certainly no currently existing equation—can tell you what weight is ideal for you.

    Let me offer several examples…

    1. Let’s, theoretically, say that 15% body fat is a pretty healthy target. You and I could both be the same height yet significantly different body weights and still be in this range. By BMI standards, one of us may be normal weight, however, the other one could be classified as overweight.

    2. Let’s say there was such a thing as an “ideal” weight, for instance, using the BMI. Imagine that you could get to your ideal weight, but it involved severe caloric restriction and excessive exercise, both of which were not maintainable or conducive to the type of life you’d like to live. In other words, there’s no way you could maintain your ideal weight without living a miserable life and feeling like crap.

    3. Let’s say I’m at my ideal weight, which is arbitrarily set by either myself or some other standard (e.g., BMI). But even though I’m at my target weight, I have abdominal obesity, am prediabetic, and have several elevated biomarkers for heart disease. Is that really ideal?

    4. Let’s say I’m 10 pounds above my ideal weight (again, set either by myself, a doctor, or some other standard), but I have a pristine medical record, I’m metabolically healthy, and I feel great. I exercise regularly, and my diet is overall very healthy. I know that this is a weight, and more importantly, a lifestyle that I can maintain.

    I hope these examples help illustrate the point, Dave. I do apologize if you found the email to be misleading, but in the grand scheme of things, I hope that you find the information to be helpful.

    My best,

    Coach Tim

  • Cynthia Mayhaw Halford

    I enjoyed listening in! So much to think about. I have several condition’s that are not allowing me to do the exercise the I desperately need and want to do but with that said, I know there is somethings out there I can start with and I can do at home but that is hard to do alone and I have no one around me I can get to join in. It’s easier to be motivated that way when your living with these things. I think I need to get myself up to my gym and start with some aqua classes.

    • Hi Cynthia, thanks so much for tuning into BioTrust Radio! We’re so sorry to hear that you struggle with several issues that keep you from doing the exercise that you want to do.

      It’s unfortunate for many reasons, especially considering that there are many people out there who are completely capable, yet take that for granted. Even worse, there are many in that camp who are sedentary, which essentially compromises that gift that they aren’t fully using. It’s a shame.

      Having said that, kudos to you for starting where you are, Cynthia. That’s a point that Shawn and I try to drive home again and again…start where you are. Do the best you can with what you’ve got starting right now. This is why we share quotes like this one from Epictetus: “It’s not what happens to you, but how you react to it that matters.” We may not control the hand we’re dealt, but it’s our hand to play. Getting the most out of life—or any situation—starts with our attitude and perception.

      And from what I can tell, you have quite an impressive mindset, Cynthia. I encourage you to take that next step in your journey. In fact, I’m excited for you to do just that, and I am looking forward to hearing your next update. And, of course, if there’s anything we can do to help you, please don’t hesitate to let us know.

      Keep moving forward one step and one day at a time, Cynthia!

  • Hey Aaron,

    Great question! Do you have to exercise and diet to lose weight? Not necessarily. However, that’s what we recommend. Better said, we advise everyone that regular physical activity and a healthy way of eating are foundational to optimal health and fitness (regardless of the desired outcome).

    Along those lines, our supplements are intended to be used alongside that type of lifestyle to yield even better results. Take Metabo379, for example. The main ingredient (called SIGMALean) has been shown in three separate clinical trials to lead to 3 – 4 times greater weight loss than diet and exercise alone (when combined with regular physical activity and a healthy eating plan).

    We’ve talked a TON on the blog about “quality weight loss” and how exercise (particularly resistance training) is a linchpin, and beyond that, the overall health benefits (on virtually every bodily system) of regular physical activity are indisputable. And when it comes to nutrition, weight loss doesn’t occur without some degree of caloric restriction. Basically, you can’t outrun a poor diet, but the good news is there are many ways to “skin a cat” so to speak. There’s low-carb, low-fat, and everything in between. There’s intermittent fasting. The options are endless.

    This is just the tip of the iceberg, Aaron, and if you need help with your diet and exercise program, just let us know. We’re here to help and happy to do so!