Fit 4 The Kingdom

Tips for the day after you fell off the wagon!

Episode Notes: What Do I Do at Restaurants??!!

1. Pick the right type of restaurant!!

a. Distance yourself from Triggers

b. Don’t go starving

a. Have half of a Snack beforehand

b. (tell yourself you can return to that healthy snack later if you don’t get full)

2. Rules for ordering

a. Decide beforehand what you will order

b. No appetizers (some exceptions)

c. Prioritize Protein: Whole foods Steak, chicken, or fish with green veggies

d. Giving away my side dishes

3. Track your calories and.

a. don’t underestimate your portions on tracking

b. make up for any overages through the week

Fast food

Episode Notes: Practical & Healthy #Goals

How my goal weight evolved

Incremental Goals:

Celebrating small victories

Short Term- Goals

What do each of these look like?

1. Replacing all unhealthy snacks

2. Setting an effective Night time routine

3. Increasing mobility

4. Increasing Strength

5. Walking or Running distance

Long-Term Goals:

1. Keeping high % of my muscle mass

2. Optimizing my metabolism

3. Working healthy carbs or healthy fats back into the diet

4. Keeping BP at normal rate

5. Build endurance, flexibility, mobility, explosive power

Dealing with the keto flu

Episode Notes:

Mental Challenges We Must All Overcome

Its less about diet and more about our RELATIONSHIP with food

-Emotional/Stress Eating Causes

Taking my mind off of my problems

The certainty of enjoyment

Treatment Options: 

1. Seeking Professional Help

2. Finding Replacement behaviors

-Binge Eating Disorder

What is it?

Why for me? Why for you? (emotional baggage)

Ways to win:

1. Opposing the directions of the disorder: Mindful Eating- Eating Speed- No Eating alone etc

2. Listen to your hunger, but ignore your cravings

3 Assuring yourself, you will become full

4. Permission to eat anytime you're hungry, but when you eat, Food Choices are healthy

Reading Suggestions: Never Binge Again, Brain Over Binge, Overcoming Binge Eating

Final Topic:

Body Dysmorphia

What is it?

Ways to Win:

1. Ignore that part of your body

2. Observe the inward benefits progress is giving you

3. Partner with someone who can notice your progress and encourage you

Topics in this episode include:

Bible Study on the link between physical & spiritual health

Hebrew origins of the concepts of heart, soul, and might

Answered a question about the best sources of protein!

Episode Notes:

How Ketosis works

The Purpose of Ketones

To Don'ts List

1. Don’t waste your money on exogenous ketones

2. Don’t go overboard on fat..

a. Keto is not about high fat, its about low carb

3. Don’t obsess about the weight on the scale.

a. Body recomp basics

4. Don’t play into an obsession with overly processed fake keto foods.

a. If you have trigger foods that lead to binge behaviors, you need distance.

5. Don’t rely upon shakes for your protein sources.

To Do List:

1. Get some time outside! 1 walk per day if possible!

2. Aim for 10,000 steps a day

3. Drink more water- am I actually hungry? Or thirsty?

4. Establish a proper night time routine.

5. Track your food!! Myfitnesspal

Today's Topics include: 

How fat/fuel works

Breakdown of Macro Nutrients vs Micro Nutrients

Balanced Diet vs Low Fat vs Low Carb

Ideal Diet=

1. Prioritize Protein

2. Eat at first Goal Weight Maintenance Cal

3.Whole Foods

Question 1:

Why I chose Keto

Links Referenced:

https://www.calculator.net/lean-body-mass-calculator.html

https://www.omnicalculator.com/health/maintenance-calorie

Further look at macro nutrients:

https://www.youtube.com/watch?v=7HXkkanqPKA

If you need a wake up call, here it is! Now is the time to get healthy! Come on this journey with me!

In this podcast, host Dusty Young will share his personal experience with weight loss: the good, the bad, and the ugly. Learn from my mistakes and my triumphs and see how this factors into spiritual disciplines along the way! If you or someone you know is trying to get healthy spiritually and physically, check out this approach to health from the inside-out!