Progress Not Perfection

This is a rapid fire Q & A where I answer your guys’ questions from DMs or my question sticker on instagram and do a quick 10-15 minute episode on it.

In this episode, someone asked “does eating at night make you gain fat?”

While this is a valid question, many people are extremely confused about this topic, and many of us have been taught that somehow if we eat past 8pm those calories will be shoveled directly to our fat cells.

We now know this is just not true.

Don’t believe me? There are 32 scientific studies that actually prove this to be the case.

Total calories are the only driver of weight loss or weight gain, not meal timing.

You could eat the same amount of calories at 9pm or 9am, and your body is not going to know much of a difference.

Got questions? I’ve got your answers! Feel free to dm me anytime @jeffreypachtman and I will do my best to do the research and come up with a well-thought-out answer for you!

Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj

Email me ► [email protected]

-

Find me on...

Instagram ► https://www.instagram.com/jeffreypachtman/

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en

----

Music by @travis_walker_music

----

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.

What's up guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

For the average person, weight loss is super confusing. There is a ton of information out there, but once you realize how simple it really is, it makes things a little less overwhelming. However, simple does not mean easy. There are many reasons why that extra body fat is holding on for dear life, and no amount of cardio, strength training, or low calorie days will keep that weight off for good unless you deal with your internal fitness. The void you are trying to fill by getting to a certain number on the scale, having a six-pack, being able to squat 300 pounds...it will never make you happy until you are happy internally. This episode is all about diving into the topic of spiritual fitness vs. physical fitness...are they connected? I will talk about my own spiritual journey, and how it has helped me achieve what I have in my life and how I use it to help others. 

Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj

Email me ► [email protected]

-

Find me on...

Instagram ► https://www.instagram.com/jeffreypachtman/

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en

----

Music by @travis_walker_music

----

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.

What's up guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮, drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

This is a very special episode, and one that I'd like to make a tradition. Each year, around January 15th, I like to reflect upon my life and realize how far I have come. Today is a very meaningful day of the year to me, as it marks my 10 years clean. 

10 years of trying to do better than I did last year.

10 years of succeeding, failing, and getting back up and doing it again.

10 years of working on myself---body, mind, and spirit.

10 years of taking inventory---practicing honesty, open-mindedness, and willingness.

10 years of trying to be of service to myself and others.

10 years of my family never having to visit me behind glass or behind the glazed eyes of a using addict.

10 years of trying to be grateful for all of the blessings I have in my life.

10 years of developing relationships and circles of people that will be by my side for the rest of my life.

10 years of not giving up on myself.

10 years of telling my story in hopes that I can inspire someone else to do the same.

I really hope you listen to this episode and let me know what you think, because I have never gotten so raw and vulnerable when it comes to telling my story and where I have came from to where I am at today.

-

Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj

Email me ► [email protected]

-

Find me on...

Instagram ► https://www.instagram.com/jeffreypachtman/

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en

In today’s episode, we talk with a long-time friend, and short-time client of mine, Talie.

Talie’s story is pretty incredible. First of all, she is an absolute badass woman who many people look up to and turn to for advice. She is well-respected and has dedicated her life to helping others find recovery.

When Talie came to me, she had never really tracked calories, she was going through a lot in her life, but she WAS READY.

Ready to make a change. Ready to transform her mind, body, and soul.

She did just that.

In the last 4 months she has completely changed her relationship with food. She is no longer a victim of emotional eating, she still enjoys food that she loves, she has started strength training, walking 10k steps a day, lost over 20 pounds and over 5 pants sizes.

She has completely transformed her life inside and out, and it was an absolute pleasure to be her coach and accountability partner through this process.

We ain’t done yet, but what a pleasure it has been watching her grow!

Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj

Email me ► [email protected]

-

Find me on...

Instagram ► https://www.instagram.com/jeffreypachtman/

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en

----

Music by @travis_walker_music

----

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.

What's up guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

In this episode, Coach Beth dives a little deeper into her drinking and addiction and how she got sober and got involved in fitness. Get ready for an amazing, compelling, and inspirational story about how to truly change your life!

Some things we discuss: 

- Being "ready" for your transformation

- Getting sober and recovery

- Online coaching and why it may be a good fit for you

- How to motivate yourself to workout

- How to get more steps in

- BS Instagram trainers and how to AVOID their SNAKE OILS!

------------------------------------------------------------

Beth's IG ► https://www.instagram.com/bethferacofitness/

Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj

Email me ► [email protected]

-

Find me on...

Instagram ► https://www.instagram.com/jeffreypachtman/

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en

----

Music by @travis_walker_music

----

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.

What's up guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink some Topo Chico with some lime and have a great time while we lose body fat, gain muscle, and enjoy some our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes. 

In this episode me and Kase discuss:

- Home workouts and how to get home equipment for cheap

- Tracking calories vs. macros

- Flexible Dieting vs. Meal Plans

- The Lizzo Detox and our opinions on it

- How to get in more protein daily!

Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj

Email me ► [email protected]

Follow @KandidlyKase on IG  ► https://www.instagram.com/kandidlykase/

-

Find me on...

Instagram ► https://www.instagram.com/jeffreypachtman/

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en

----

Music by @travis_walker_music

----

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.

What's up guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink some Topo Chico with some lime and have a great time while we lose body fat, gain muscle, and enjoy some our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

Did It Actually Stall? Or are you just being impatient?

Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj

Email me ► [email protected]

-

Find me on...

Instagram ► https://www.instagram.com/jeffreypachtman/

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en

----

Music by @travis_walker_music

----

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.

What's up guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink some Topo Chico with some lime and have a great time while we lose body fat, gain muscle, and enjoy some our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj

Questions? Email me ► [email protected]

-

Find me on...

Instagram ► https://www.instagram.com/jeffreypachtman/

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en

----

Music by @travis_walker_music

----

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.

What's up guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink some Topo Chico with some lime and have a great time while we lose body fat, gain muscle, and enjoy some our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

In this episode I answer a question from tiktok (@jeffreypachtman) about eating 1200 calories a day.

Is 1200 calories a day safe? Is 1200 calories a day effective? Does it work? For how long?

Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj

Email me ► [email protected]

-

Find me on...

Instagram ► https://www.instagram.com/jeffreypachtman/

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en

----

Music by @travis_walker_music

----

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.

What's up guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink some Topo Chico with some lime and have a great time while we lose body fat, gain muscle, and enjoy some our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

I use 3 ways of determining whether you are in a calorie deficit with my online coaching clients, and I am going to share those here with you today!

1. Weight on the scale going down week-to-week or month-to-month.

The scale is maybe the worst measure of progress. Why? It doesn't account for water weight retention and fluctuation, fluid intake, carbohydrate-water retention, muscle gain/loss, etc...

So many people get frustrated when they step on the scale and see that number not going down. I get it...this used to be me.

But here's the thing:

The scale is not going to tell you day-to-day whether you are losing body fat. It is usually only efficient as a marker of progress once you hit weeks of data, and better yet, months of data. If you see the scale consistently going down after months of weigh-ins, you can safely assume you are in a calorie deficit.

2. Body Measurements

Using waist measurements may be more accurate to tell whether you are actually in a calorie deficit than the scale. Measuring the same place consistently on a monthly basis will tell you if you are losing body fat. Keep in mind, the waist does not carry a lot of muscle, so if you are losing inches, you are losing FAT.

How often should you measure?

It depends, but a good starting place is biweekly, then once you are further on your journey, measuring once a month may make more sense.

3. High Quality Progress Photos

I stress high quality here because most people's progress photos are absolutely terrible. What I mean by high quality is the lighting, camera, angles, and making sure that you are consistent with the same location and quality month to month.

If the lighting is different or you are flexing, the pictures will look completely different.

Ever seen those IG "30 day transformation" pictures that don't even seem possible?

Well, they usually push their stomach out in the before photos, have bad lighting, and drink a lot of water so they are bloated for the before pic, and then the after pic they usually are dehydrated, empty stomach, flexing, and using better lighting. It will look like a completely different person, let alone the photoshopped pics which I won't get in to.

How often should you take progress pics?

As often as you'd like. Some of my clients take pics week-to-week, and some of them take them month to month. What's most important is just to get them done, and not obsess over those changes. You can start comparing once you have several months of photos and you may notice some pretty amazing changes.

If you like these tips, or have any questions you want me to answer on the podcast, leave a review and I will answer them soon!

Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj

Email me ► [email protected]

-

Find me on...

Instagram ► https://www.instagram.com/jeffreypachtman/

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en

----

Music by @travis_walker_music