The Science Behind Overeating

  [00:00:00] Hey, it’s Coach Frank here. We have a great guest on the show today. We’re gonna talk about trans fats, we’re gonna talk about workouts, and we’re gonna talk about the things that are holding you back from losing weight. And we’re gonna cover all that right after this Stick around game on sports, fitness and health fans with another episode of the Sporting Good Posture Digital Radio Experience. [00:00:19] Gear up for Coach Frank’s advice from the sidelines as he helps you crush your game no matter what sports, health or fitness game you play. Hey, this is Coach Frank. I’m Sport. Posture, who are you sporting? Hey, coach, what do you got for us today? Welcome back to another episode of Sporting Good Posture. [00:00:38] This is Coach Frank, and today’s episode I’m gonna be interviewing Zane Griggs, and we’re gonna get into all of that right after this. Hey, Jeremy. Wow, really pumping that iron, getting buff for summer. Hey, Haley. Wow, you look amazing. I guess the gym’s working out pretty well for you. Wish it was for me trying to lose some weight, but no matter what I do, I can’t seem to take it [00:01:00] off. [00:01:00] Oh, I’ve been there. I’ve tried tons of diets and routines and just couldn’t take the weight off no matter what I did. It was really depressing. We obviously did something. What’s your secret? Actually, my chiropractor. Your chiropractor. Really? I was so surprised, but it totally worked. He was doing something called the ChiroThin Program. [00:01:21] The ChiroThin Program. The ChiroThin program is designed like no other, supervised by licensed doctors of chiropractic. ChiroThin is based on your body’s. Natural structure following Mother Nature’s Blueprint, ChiroThin gets to the bottom of all the reasons people have difficulty losing weight and puts you on the road to your ideal body, and that means the ideal you. [00:01:42] Hey Jeremy, you’re looking pretty buff. Did you check out the ChiroThin program? You bet. Haley. Thanks for turning me onto it from my girlfriend and mom too. We all had a breakthrough. Can’t believe we finally lost. Well, looks like my loss was your gain. If losing weight is a challenge, get [00:02:00] evaluated today for free to see if you are fit for the ChiroThin program at Ideal Health and Wellness Center. [00:02:05] Don’t just get thin, get ChiroThin. Call 6 1 5 5 6 7 6 6 8 3. He’s in the Nashville area and he’s been a certified personal trainer since 1990. And he’s, uh, has a strong focus on diet and lifestyle habits for weight loss and the prevention of metabolic disease. He’s the host of his own podcast called Hunger Hunt Feast and author of Low-Carb Lifestyle and Weight Loss Made Simple. [00:02:28] He’s the director of the Performance and Longevity Program at Brentwood, MD in Nashville. Zain, I wanna welcome you to the show today. Thank you for taking the time today. Thank you, Frank. I, I appreciate the invitation. I looked and. Saw that you had that podcast that you did and, and I started listening to a couple episodes and I was also intrigued recently about the soy and corn oil, like the most recent episodes you did. [00:02:53] Okay. Um, I wanted to ask you, we do a lot of weight loss in the office. I do a lipo laser program. We do a weight loss program as [00:03:00] well. But before we dive into some other stuff, I wanted to ask you. The oils and, and how it really affects weight loss and, and kind of what some good oils are that actually you can have or can have during your, your diet programs. [00:03:13] You know, of course we’ve been told to avoid saturated fat for what time, how many decades now? At least four, maybe five decades. Yeah. And the replacement for that was these vegetable oils? Well, the problem is they’re extracting these, um, oils from grains, which tend to have more omega six. Fatty acids as opposed to the omega-3 S, which are anti-inflammatory. [00:03:32] Omega six tends to be more inflammatory, right? We pull them out of a grain like that, like, or soybean, corn, um, canola, and they’re no longer, they’re not stable. Those are unsaturated. So they start oxidizing very quickly, uh, right after being. Since they’re out of their original whole food, they oxidize. And, uh, when that gets on our body, we, we get, but basically it’s like rust, okay. [00:03:59] In our body. [00:04:00] So it starts oxidizing our cells. It’s basically creating inflammation in our bodies in addition to that process when they make these oils. To, to make them more shelf stable and create texture in the foods they put ’em in. Cuz most of ’em are used in processed food. We don’t realize how much of these oils we actually, even if you don’t cook with ’em, they’re in most foods that come a bag, a box, or a, a bottle of some sort, right? [00:04:24] Any bread, salad dressing, packaged food bars. There’s a soybean oil, there’s corn, uh, corn oil, or uh, cotton seed oil, canola oil. And they’re in there to make them stable and replace saturated fat. Well, they’ve turned them into trans fat. Which we all know trans fats are just horrible for us, right? Right. [00:04:42] They’re just the, the things that cause, again, more inflammation in our bodies. So they’ve had to create a certain percentage of ’em to be trans fats, to make them stable because a saturated fat naturally is just stable, has resistance to oxidation. Um, so they’ve taken this unsaturated fats, they’re telling us to eat and they make it [00:05:00] chemically saturated. [00:05:02] Seems sort of, uh, like, you know, hypocritical. Um, and it is because it, it sells food. But it’s really creating disease. So we’re finding, uh, links to this, the certain acid that’s been linked to genetic changes in the hypothalamus, which would affect our sort of sensitivity to hunger, to growth, you know, that hypothalamus regulates our weight. [00:05:23] Yeah. Uh, as well as disregulation in the liver regulates our blood sugar, has lots to do with our insulin sensitivity. These oils being, you know, so inflammatory or, or affecting. Or metabolic hormones so that we’re dysregulated and we tend to not only store fat, but begin its disease begins in insulin resistance, right? [00:05:45] So, uh, the oils that I push people towards are more stable usually. So mono unsaturated fats are, are more stable. So that’s like all your olive oil. Avocado oil and then saturated is even, I know it’s what everybody, you know, says to stay [00:06:00] away from, but I think, um, the evidence is showing that a lot of the blame that was placed on saturated fats for these diseases like heart disease and cancer, really was from the fact they didn’t tease out the trans fats. [00:06:11] So they were. Counting what margarine did and blaming it on butter or what Crisco did and blaming it on, you know, lard. Yeah. Cause butter got a bad name for a while and, and yeah. So I mean, coconut oil, olive oil, butter, gee, those saturated fat are just more resistant oxidation, especially under heat. These foods or this oils really getting our diet is through processed foods. [00:06:34] So even though we might be pouring corn oil into the pan to cook, Or eggs or whatever. It, it’s, um, it’s sneaking in through all these package and processed foods. Right. And so we all know those things are deadly. You said that these were actually manmade oils. They’re not actually, people don’t realize that canola is not actually like a plant. [00:06:53] It’s, it’s a manmade oil. And you were saying they actually used it for like machinery and stuff, and then they [00:07:00] started using it for cooking or, yeah. So in the late 18th century, like cotton seed oil and some of these, uh, oil were, they’re, they’re industrial byproducts. So basically they were, after they turned, they did whatever they needed to with these textiles or these beans. [00:07:13] You know, they used these things to like lubricate, um, um, machinery. Yeah. Um, but they needed something to do with it. And so sometimes they use it in feed for cattle. But our, our ingestion of soybean oil is gone up like a thou literally a thousand percent over the 20th century from like, say ni early 19 hundreds till 1999, we had a thousand percent increase in our consumption of, of soybean oil in the us. [00:07:37] Wow. We can track our, our level of disease increase throughout that, in that timeframe, that, that timeframe, heart disease and cancer, which were almost nonexistent in the 18 hundreds. Yeah. So gone through the roof. Yeah. And soybean corn oil was the early marre. Now it’s mostly soybean oil. Um, you know, Crisco was cotton seed pills to replace lard, but it’s just cheap.[00:08:00] [00:08:00] It’s just cheap. Yeah, it’s food for them and there’s a lot of markup on it. It’s a whole lot easier to produce an industrial product or a byproduct of what they’re already processing with these grains. You know, they use some of the soy for feed for things. It’s filler corn, same thing, right? And then just turn into what do we do with this extra stuff? [00:08:18] Oh, let’s market it as food and let’s put it in a bunch of other food products. And then we’re making profit on what was the before they were throwing? People don’t realize that they’re feeding this to the animals that we’re eating then, so we’re, we’re still getting all that soy and corn through the feed that they’re giving, you know, chickens and cows and things like that. [00:08:35] Absolutely. So either way we’re getting it. That’s why, you know, I always tell my patients and, and any, and you know, we buy mostly organic as much as we can, and it is worth it. And yeah, it’s gonna be a little bit more money. You know, I, I always ask people, you know, what, how, what is health worth to you at that point? [00:08:53] You know what, what’s a little bit extra on these, this food, because I’ll tell you right now, buying some organic food is nowhere near the cost [00:09:00] of, you know, cancer or heart disease would be later in life, monthly insulin. Is ridiculous. I mean, it’s, it’s far more than you would spend on food. Exactly. Um, what does that do then? [00:09:11] So if you’re consuming a lot of these oils, which a lot of people are, and they’re wondering why they’re not losing weight and they’re in, you know, they’re storing more fat, what do you find the correlation with these kind of oils and weight loss? That inflammation certainly affects our system. So again, it’s affecting our hypothalamus, which in the brain it regulates, you know, your, your body set point. [00:09:32] Um, it regulates the, this hormone oxytocin, which is kind of our feelgood thing. So if we have a low levels of that feelgood hormone for one, then we’re gonna maybe eat for comfort a little more often. The other thing is what? It’s a bad habit. A lot of people, yeah. I mean that’s, it’s kinda like in a stressful environment, you go to something. [00:09:52] Yeah. And for many people that’s, that’s food we all have our go-to. But for, but for many people that becomes food. And so if you have less, this [00:10:00] oxytocin being secreted in your system, you’re not kind of feel as. At peace, you know? Right. And then, but really dysregulating the liver hormones or the liver, um, function really And genetic dysregulation in the liver that, cuz that controls, again, blood sugar regulation, insulin coming up and down and insulin resistance usually starts at the liver. [00:10:20] And if you start getting fat in your liver, well fatty liver disease, that’s the beginning of, of most of our lifestyle diseases. Really? Yeah. Cause then you have insulin resistance at the liver that carries on to more fat storage. Because if insulin is elevated, you can’t release fat, right? You’re not. [00:10:37] Your BI can release fat when insulin is high. You’re not only gonna not be able to release fat, but if you can’t release, if you can’t release fat, you’re also not able to burn that energy. So you’re gonna be hungrier. So you get ghrelin, which is another hunger hormone elevated. Um, when you can’t access fat, you want to eat more to make up for those calories that you would normally, you know, be able to burn, right? [00:10:58] And so you’re snacking all the time. You’re hungry all the [00:11:00] time. You can’t go from meal to meal without. Feeling hunger. If people are constantly eating, it becomes a vicious cycle. So these oils will set off though that this cycle, and then it, it just continues. But in many cases, these oils, you know, they’re, they’re in the processed food. [00:11:15] They’re, you know, processed food is sugar and. Oil and, and a lot of highly processed grains. So you’ve got the fat, you’ve got the carbs together coming in, which is a recipe for weight gain anyway, right. Um, makes for a great comfort food like donuts and, you know, but that’s the problem. So it’s usually coming in with, uh, in addition to spect livers coming in with highly processed grains, you have elevated insulin levels, grains coming in. [00:11:42] Uh, and sugars that you can’t do anything with, you’re just gonna storm as fat. It, it’s, it’s, it begins with that elevation of insulin and the effect of livers, you know, how it affects the liver’s, um, regulation of our blood sugar. People don’t realize that these oils, a, a lot of ’em aren’t real. They’re manmade. [00:11:59] [00:12:00] Mm-hmm. And they are really preventing them. Losing weight and being healthy and you know, I think that people don’t realize, and they think, and I used to when I was younger, think canola oil. Oh, you know, I thought it was a plant, honestly. Like I didn’t realize that it was just a manmade oil. It’s incredibly processed, genetically modified, incredibly processed. [00:12:20] And um, yeah, it’s being sold to us as a. It’s amazing. So many things, the myths that have been created over the years, and a lot of them are starting to get reversed because people are realizing that this has been bad advice for the last, you know, 40, 50 years or so, and they’re starting to, to say, wow, these, these aren’t helping people. [00:12:37] Obviously there’s more disease now. There’s more cancer, there’s more heart disease than than there ever was before and people can’t lose weight. I think, what is it? Over half the population now is obese in the US and a pre-diabetic. I think we’re pushing 20. 21, 20 3% is pre-diabetic. Yeah. So basically elevated insulin levels. [00:12:57] Not quite diabetic, but el not being treated, but [00:13:00] elevated insulin levels. And I think with, you know, the whole thing with the pandemic, we saw the primary comorbidities with people who either had to be on a ventilator or died was visceral fat. But then you saw obesity, hypertension, and diabetes type two diabetes. [00:13:14] That all goes, ties in with our lifestyle. Yeah. That ties in with that extra, you know, the fat around the organs and dysregulated insulin levels. Um, I think what we discovered was a lot of undiagnosed diabetes, obesity was, was prevalent in about 80% of the cases. Yes. And that’s huge because with the population getting overweight, and typically the older people are getting overweight, th that’s the most vulnerable population, right? [00:13:41] And people like me and you are out here really trying to push the natural health of it, you know that, right? Get off these medications, you know, cut down on your, your body fat and your visceral fat. You know, keep your body healthy, keep your liver clean so you can actually process the cholesterol and the fat so that your body’s not constantly storing. [00:13:59] And [00:14:00] hiding it basically, and storing toxins in your fat cells. And then when you do try to lose weight, you’re at this dead end because you’re doing everything you think is right, but your body won’t respond to it. And that’s one of the reasons I added the lipo laser machine because so many people are starting off with all these factors against them where they have all these comorbidities or, or difficulties losing weight because of these problems. [00:14:24] So, Like with our program, we have the lipo laser, but it brings me into that. Okay. I need them to also start working out more lifestyle changes to make it more permanent. Mm-hmm. And I know that’s a lot of what you do. Cause we were talking about that the other day. Um, so you said you train people, um, and you work at, at, at that clinic there where they, where they work with you to help these people lose weight and, and uh, get back in shape and everything. [00:14:48] So tell me a little bit about. Well, okay. I do have my one-on-one clients where I go to their home and we talk food, and then I’m working with them for, for, you know, strength training and so forth, or, and that’s kind of the traditional, you know, personal training session. But [00:15:00] what we have going on at the, um, at Brent One MD is more of a strategy. [00:15:04] Uh, it’s called a, uh, performance longevity program. So basically I’m on the phone with them on a weekly basis, creating, um, some accountability tracking metrics that are pertinent to them. So I get, because it’s a medically, I have a, this medical supervised program, I get access to blood work so I can see if their triglycerides are up. [00:15:25] They’re fasting insulin level. And so what we try to do is create lifestyle change. That dovetail with their health goals and their medical goals. So whether it’s in prevention or reversal, you know, let’s, let’s get off these meds, right? So as a great doc, he’s very wellness, uh, minded and you know, they may be on, you know, like metformin for their blood sugar and. [00:15:48] Overweight and trying to lose weight. But we can, we can track progress not only from the scale, but we’ll, we’ll track body fat percentage, look at if triglyceride numbers are coming down, fasting insulin’s coming [00:16:00] down, um, set a goal for coming off those meds. And so it gives me a little more eyes on it. [00:16:05] So those phone calls, I’m just saying, Hey, how’d your week go? We’re using. Wearable tech and apps like, uh, MyFitnessPal to track their diet if necessary. Um, I got a ring here, it’s called Aura Ring. We track their sleep because sleep has a big effect on their Oh, that’s cool. And their hormones. Um, if that’s something that’s an issue. [00:16:24] So we kind of narrow down, you know, or cgm, we put a continuous glucose monitor on ’em if blood sugar’s an issue, at least for a while, so they can see a correlation between what they eat and how their blood sugar’s fluctuating. Right. We, we pull in some. Some lifestyle changes and really it’s about, it’s about habit changes. [00:16:40] It’s about changing the lifestyle over time so that the, the consistency with the habits brings the results. That they want. But it’s, it’s really, it’s a half hour call of like, let’s look at your inputs. Let’s look at your apps. How’d the week go? What are you, where’s you’re struggling with? Anything we can do to level up, you know, when things get to be, you know, bring [00:17:00] in enough sustainable change, they can maintain it. [00:17:02] And then when that gets su at a sustainable level and they’ve seen some changes, then we can level up little bit Larry and change. At sustainable levels. Um, I’m sorry. It’s not just like a quick reversal, like let’s turn your whole life upside down in, in one week. You know, because that never, that never lasts. [00:17:18] Right. And it never works cuz it’s too much change at, at at once. Exactly. Um, so insulin levels you’re finding is playing more of a, a factor into people not being able to lose. And what, so what are the main factors you’re finding that’s holding people back from losing? It’s their diet. Okay. For the most part. [00:17:35] The, I mean for some people, yeah, we can adjust sleep and that will help because it will level out some hormones. I mean, if you haven’t had sleep, They need to study on, on residents, medical residents. You know, these young, they’re like 20 something, you know, mid twenties. But they’re doing these crazy shifts for the residents where they’re, they’re up 18, 20, 20 hours, 22 hours, you know, doing these long shifts. [00:17:55] And after four or five days their blood work looks pre-diabetic. Wow. So they’re [00:18:00] insulin levels are elevated. Their ghrelin’s up their hunker hormones, app, uh, cortisol levels. So that’s gonna affect cravings. It’s gonna affect your ability to access body fat. So someone’s sleep is completely jacked. That’s something we can try to like, okay, let’s try to get seven hours of sleep. [00:18:13] You know, for busy professionals, seven hours is a long time for them to try to sleep, you know what I mean? Like, some of ’em are lucky to get six. Yeah. Um, but for the most part it’s, it’s diet, it’s stress, uh, and the how. Those two come. So stress, eating, stress, whether they’re on calls all day, zoom calls all day and they’re just eating between cuz they’re not taking time to actually eat a meal and then stop eating, you know, eat a whole food meal, they’re eating whatever they can grab or they can send someone to get. [00:18:42] So it’s usually processed food or fast food. There’s no plan. Yeah, there’s no strategy. So they’re eating whatever they can get in the moment, kind of hurried, you know, usually comes out of a wrapper or a box of some sort. And, um, it’s low quality food, low protein. [00:19:00] Yeah, usually higher carbs, higher. You know, process fat. [00:19:04] Yeah. And it’s not quality food. And so it’s elevate keeping their insulin levels elevated. They can’t access body fat and then they’re, they’re hungry because they can’t access that body fat. So they’re eating more. So that vicious, that vicious cycle. So usually eating too often and eating the wrong things. [00:19:18] Um, that makes sense. And that really dialing that in. We can start seeing numbers move in, in a matter of a couple months, you know, of, of like blood, like blood work looks better. Right. When you have somebody that is dealing with a job where maybe they work nights like a nurse or something, or Mm. People just don’t stop to, to actually eat a meal. [00:19:39] What is your recommendation for them? Like, should they look at eating like protein bars? Should they, you know, should they try to make little pre-packaged meals for themselves? Like what do you recommend to try to get them through if they can’t have a good quality meal? That’s, that’s really difficult. Um, I, I usually try to start with you. [00:19:55] Uh, having them order, if possible, some pre-made meals. So like factor [00:20:00] 75 or trifecta makes some really good, uh, keto or someone’s paleo type meals so they actually get real food. But I don’t, I mean, I haven’t seen too many people very successful if they’re living on. You know, process snack bars and stuff like that. [00:20:15] I just don’t, so you mean that’s not a solution? I, I, there’s gotta be a time when you can take 15 minutes to eat something that’s already been prepared for you, that’s healthy. You know what I mean? And, and that’s just one of those things you have to do for yourself if you’re, if you’re serious about your health. [00:20:30] Making it a priority. Yeah. It’s gotta be a priority. It’s gotta be a priority or you are sacrificing your. For your success, your job. I mean, at some point that’s gonna be a liability that’s gonna affect your ability to perform. It’s gonna affect how long you’re in the workforce, you know? Right. Um, and we do see a lot of healthcare workers who look like not so healthy. [00:20:54] It’s an epidemic in the healthcare industry. Yeah. It really is. Nashville’s known as a big medical community, [00:21:00] so absolutely. We see a lot of that. And it’s hard, like these are some of the things I know you have to navigate through. I have to navigate through to try to give. Something, at least a starting block to, to get off the, you know, the starting line so they can do something a little different. [00:21:14] That’s healthier. That also takes me into where, you know, we see just a more sedentary lifestyle now as well with also working from home. People are, are mostly in their houses a lot. So what I was gonna ask you is through this past year with the pandemic, are you seeing more basically just core weakness and people where, where they. [00:21:35] You know, really, like we do a lot of posture things. Like are you seeing that more and more now? And kind of what are some of the things that you do for, for them and then some things they could maybe do at home, um, to improve the, their core strength and posture and things like that? That’s a great question. [00:21:49] Yeah. There’s a lot. Besides the weight gain, there are, there’s a lot more, more sitting more. And, um, and moving, you know, not getting out much at all. Obviously didn’t over the year. [00:22:00] And, uh, yeah. So hip flexors start tightening up, right. And the back gets weak, glued, skit, weak cuz air stretch. They’re sitting So you’ve, you see this all the time? [00:22:09] Yeah. Um, so that causes that pelvic tilt to go forward. You get a little extra arch in the low back and then when they actually try to use it and they reach forward in. The low back muscles just won’t extend. They’re in spasm or they’re, they’re so tight, they’ve shortened from that sitting position. Yeah. [00:22:24] Uh, so bridges. Uh, are great. So on the, you know, laying on the back, just bridging hips up, sometimes just opening that up, you know, opening those hip flexors. Um, whether you need two legs, move to single leg, use some bands if you need to, around the knees just to a, activate the glutes. Um, Planks and those are all safe to do at home because you don’t have weight overhead, you don’t have to wait over here. [00:22:46] You just move your body with, um, basic, you know, planking bridging and then just being so somewhat aware when you sit. I, if you’re at a computer or you’re a driving, everything’s forward, [00:23:00] right? Yeah. Head drops forward, shoulders round, everything goes forward. Um, and that’s, that’s a position that it’s habit. [00:23:08] Right. They just, they just go through that position wherever their go to is. So anything that pulls back. So if they can even get a tubing, like just some basic long tube and just extend their shoulders, you know, squeeze shoulder blades and stand Oh, they’re standing up straight and squeeze their shoulder blades together. [00:23:25] Yeah. Or even like a broomstick or something. A broomstick. Perfect. You know, anything to get external rotation on the shoulders and bring a shoulder blades together and open up their. So opening up the hip flexors, front the hips, open up the chest and just get that, you know, posterior chain, all those muscles along the back to fire a few times. [00:23:44] And, and you can that sitting, you know, yeah. You can even do that sitting at your house and, you know, if you’re working at home, can’t Totally safe. You don’t need a trainer there. You don’t need, yeah. You’re gonna sweat, you don’t need to put on your headband and your gear and your music. It’s like, just, just move and, and wake those [00:24:00] muscles up. [00:24:00] You know, it’s, it doesn’t have to be, A hardcore workout. Yeah. And you mentioned about planks, so I’ve seen more people moving towards planks now, overdoing sit ups and crunches. What, what is your take on, you know, planks versus like sit ups and crunches and things like that? So planks in here, they called hollow body movements is kind of where the move is going towards hollow body rather than rounding the spine, but holding the spine stable because that’s really what, that’s a more functional move we need if we’re picking some up off the ground or just trying to sit a properly, we need to hold our spine stable. [00:24:35] So if, and it’s, and it’s natural curve. But holding it there while we’re moving, while we’re, whether I said while we’re lifting, we’re walking, we’re sitting. Uh, so planks trains that the core to hold a stable spine rather than a rounding one. Rounding one can, can thicken enough the abs and it’ll make ’em pretty and it’ll make ’em more visible. [00:24:54] Yeah. But as far as a functional movement of posture, uh, core. If [00:25:00] you’re holding your spine stable under pressure, so it’s a plank or a leg lift that does not allow your hips to rock, where you’re holding your spine steady or you know, something, uh, along those lines, or even hanging, some people do hanging language. [00:25:14] They’ll hang and bring the knees up, but holding the spine steady again, so hollow bodied, pulling the abdominals in that is just a much more function. Movement for how we actually move in life. You know what, when we need our back, we need it to hold steady through, through stress. I do more planks now than I, than I used to. [00:25:36] I didn’t really do ’em much years ago, you know, in high school and college. And now I’ve moved more towards that and, and not as much crunches and, and sit ups. Right? And I find that I’m actually. Strong. I feel stronger now doing that than I did just doing crunches and sit ups. Absolutely. Yeah. I mean, you think you’ve got a squat, you know, whether, however you do it, whether you’re holding a dumbbell here or you got a bar on your back, you’ve gotta hold [00:26:00] that spine in a neutral position under stress as it angles. [00:26:04] I mean, it’s just much more in line with with how we need, when we need it to function, when we need it to, to be there for us. It’s usually holding it steady. And then you had mentioned too that, that takes me into, um, like pelvic floor I know is weak on a lot of people and especially doing squats and things like that. [00:26:22] You, are you seeing more of, of problems with pelvic floor on people now than, than you used to? It seems to be. I, I don’t know if it’s more problem or if it’s more awareness, you know, it’s just coming to light. Like people are just coming more aware of that need and, and there’s more, um, focus on it, which I. [00:26:39] Fantastic. It definitely needs to be addressed cuz uh, you know, long term, especially as we age, that become, that can become more and more of a problem. Support and it affects how we lift things, how we breathe, how well we, we walk, or just move under stress, you know, if you’re carrying something. Pelvic floor is definitely, uh, people are paying more attention [00:27:00] to it. [00:27:00] Yeah. It’s more of a buzzword now too. It’s a buzzword And that’s just before it was, you know, we were kind of left with, you were thinking about, you know, aesthetics and it’s, I think it’s a move towards function in our workouts, in exercise and in our lifestyle. Uh, what’s gonna help me move? Feel better, function, better not not be injured. [00:27:20] And so I’ve seen trainers laid out and have to spend two or three months coming back just focusing on their pelvic floor. They look, they’re basic healthy, they’re fitted, but they had a pelvic floor, either injury or a weakness that led to another injury. And, uh, you, you don’t wanna have to come back from that. [00:27:39] It’s discouraging, but it’s frustrating because you’re having to work on something you can’t see. Yeah. No benefit. And you’re just like, one day I’ll be able to squat again, or I’ll be able to deadlift you, you know, as I, as I get this pelvic floor in place. Um, yeah, it’s definitely become, um, an issue and I think as you said, with the pandemic, people moving [00:28:00] less in working from home, um, less engaged, not going out as much. [00:28:05] It’s neglect. It’s usually not injured, it’s just neglected. You know, growing up they don’t really teach that. Obviously you’re on the football team and you’re, you know, you’re doing squats and, and you’re just plowing through it, and you don’t have those, those core muscles that are strong enough really, and, and those, those, those supporting muscles like that. [00:28:23] So I’ve worked more on that as I’ve gotten older here doing squats. I could tell that I was not in the right position with that, which is gonna really load up the, the discs in the low back and mm-hmm. And cause injuries. And I’ve had to really almost relearn how to squat and deadlift and change my form because I was gonna hurt myself worse than I already was. [00:28:45] I’ve done the same thing over the last two years. I had to change it cause I get to a certain point in my, uh, weight and it was like, so can something’s not right. Right. Flexibility. I would get injured and if I went to a certain weight, it was like I always had [00:29:00] this point where I got ceiling I couldn’t get through and I basically had to unload everything and relearn how to position my pelvis, my low back. [00:29:10] Strengthen everything and, uh, start squatting in a very low weight and slowly build back up. I went through the same thing and it’s, it’s a, we, we like to think the age is, it’s brought wisdom, but some of it was just playing age. You know, it’s just like your body just can’t handle it anymore. It’s like, this can’t handle this abuse anymore, and it’s like you’ve gotta start doing things better. [00:29:30] Yeah. Better technique. Yeah. If you want to continue to, to function well, you know, at a high level, it’s funny how those things catch up with us. Right? Absolutely. I’m, I’m intrigued with what you do, and I’m gonna start listening to your podcast. I was looking through some of the, the things that you’ve done, you’re, it has a lot of good information about different health subjects. [00:29:52] What’s the biggest thing you want the listeners say to take away? Just generally going for weight loss and just trying to get back into [00:30:00] health cuz we got a lot of people that are finally coming out again after the pandemic, really trying to get back into this thing. Okay. Wow. I’ll try to keep it short then. [00:30:09] Um, cause I could, I could go on about that, but I think. Um, nutrient quality, so whole food, your whole food is gonna have, not just your protein and the fast that you need, but it’s gonna have all the, the vitamins and minerals that you need in whole food, meat, you know, red meat, fish, things like that. So you, tho that’s good food for you. [00:30:26] So whole food, keep your protein levels adequate at each meal. You know, good amount of, you know, at least four, maybe eight ounces, depending on your size of a protein. At each meal. Um, I also wouldn’t recommend eating often. If you wanna lose weight, you’ve gotta get out of your body’s way. We need insulin to come back down and when you’ve eaten, insulin levels are up. [00:30:47] So at least for a time, they’ll eventually come back down. So, I mean, at most for weight loss, I recommend three meals a day in less than a 12 hour period. And for many people, when [00:31:00] they’re ready, I say try an intermittent fasting schedule. Where they compressed their eating window into eight hours a day and allow a 16 hour fasting window to again, allow insulin to come back down and allow their body to access fat on a, um, longer period. [00:31:14] To be more dependent on fat burning during that period. And not everyone can move to that immediately, but they can start off with three meals, stop snacking, uh, and, and whole food rather than processed food. Then if you start introducing some intermittent fasting, maybe three days. And really focus on higher protein, low sugar, avoid alcohol as much as possible. [00:31:38] Yeah. Empty calories. Yeah, I know it’s a tough one. Especially in the, in the year of Covid, it was like, but that affects, that affects our, our metabolism effects, our pro, our, our livers effectiveness on regulating blood sugar. So it’s a sugar, it’s just a fermented. So high, higher protein, less sugar set meals. [00:31:57] And if you feel adventurous enough to try intermittent fastening, [00:32:00] start with three days a week, move two or four or five if you want to be more adventurous. But we have to get out of our body’s way and let it heal itself and access body fat. And if we’re continually trying to regulate our own blood sugar by putting snacks on our mouth, our body doesn’t need to access body. [00:32:17] So it’s that, it’s that simple. It’s like get out of your body’s way with, with eating all the time and get the nutrients you need in fewer meals. So if you’re trying to build muscle, do you still recommend eating just a few meals a day? Or do you have to eat more so you can get it more protein in your body? [00:32:34] Well, that’s a great question and it would, I think it would, I would go on an individual basis with a person. If they’re trying to lose some weight, they might just need more high protein meals. So I, I, it’s not unusual for me to. 60, 70 grams of protein in one meal. Okay. So your body can process that even in that one sitting For sure. [00:32:54] Okay. You know, we turn over, you know, like 250 grams of protein every day. Our body does just, just [00:33:00] recycles it. Right. And that’s not all for muscle, that’s for all the tissue in our body that needs protein. Right. Um, but our body can always use protein. Can always put it to work somewhere now for building muscle. [00:33:12] Yeah. More frequent protein. We’ll help you if that’s your primary goal. So if you’re having, if you want four protein meals, you can certainly do that. But if you’re trying to lose fat and hold onto muscle, I think you can do that in fewer meals. Building muscle, that’s a, I mean, then you really do need to shift gears and you could take in protein more frequently and it would certainly help, but you can do it. [00:33:39] You can do it as long as you’re giving adequate protein in the entire day, you just might need to eat more protein in one city. If you’re trying to get 200 grams of protein, that’s a chore. That’s a chore. And it’d be hard to get in two meals. It’d be almost impossible to get in two meals. Three would even be a challenge. [00:33:55] So you might need a fourth to do that, you know? Yeah. Um, [00:34:00] but I usually recommend everybody ski as much protein as they can because it just appreciates, it cuts hunger. I notice. When I started doing that again, yeah. I don’t crave chips. I don’t crave a lot of, you know, sweets because I’m full and I feel satiated with what I’ve eaten so that I’m not craving those, those bad foods again. [00:34:22] Absolutely. We often chase protein in our. Cravings and snacks. If we aren’t getting enough, we’ll eat until we do. Yeah, we’ll eat until our body gets a minimum amount that it needs, and it’ll go through how much crappy food you want to eat until it gets protein needs. And that, and, you know, if you don’t go start off with your protein in your meal, then you’re gonna, you might be hungry until you hit that. [00:34:43] It’s not a, it’s not a good cycle. Absolutely. That’s, that’s one of the main things I’ve told my patients. At least just eat more protein. Yeah, because most of them are not hitting anywhere near what they would need for the day or to, or to supply their muscles to try to grow some muscle while they’re, while they’re trying to lose weight.[00:35:00] [00:35:00] Not at all. Well, great. That’s, I, I appreciate that. And what I wanted to ask you last thing was do you have any social media links? And I know you mentioned you have the book and the podcast. Could you mention those again? Hunger Hunt Feast is the podcast. Uh, so if you have any podcast app, I also pu publish those on YouTube. [00:35:18] And then I’m on, uh, Instagram is Zane Griggs Fitness. And then, uh, my Facebook page is Zane’s blog. Some reason my name was unavailable. Uh, but if you wanna just find those links in one spot, zangri.com has all of those links and the bu there’s a link to the book there as well on Amazon. So if you wanna find me, zangri.com is the best way to, to find me, but I’m pretty active on, on Instagram. [00:35:41] This is some really good advice today, and I, and you know, I, I hope also we can work together in the future here. We both know that really health is, Lifestyle and about your choices, and absolutely it adds up and, you know, whether you add up the bad ones or you add up the good ones, it’s gonna end up somewhere. [00:35:59] So you [00:36:00] might as well try to keep you on the good road to, to retirement where you can enjoy your retirement years instead of being, you know, bedridden or in a, in a nursing home or something. Absolutely a hundred percent. That’s my goal. Yeah, me too. Well, thanks again and, and I look forward to speaking you in the, in the future again. [00:36:18] Thanks, Frank. I appreciate it. And don’t forget to download this guide, how to Sport Good Posture and tap into your natural athletic potential. It has some customized checks that you can do at home, and it’s a blueprint for your body to excel in athletics. And don’t worry if you’re not even an athlete and you’re not a fitness enthusiast, this book still is for everybody. [00:36:38] So check it out. Just go to sporting good posture.com/sports. Just go to the middle of the page, tell me where to send it, and within 12 minutes it’ll arrive in your inbox. Other than that, we got a lot of great shows coming up. We got a lot more guests this year, and I’m looking forward to also season four later this year for Sporting Good Posture. [00:36:57] DM me on Instagram at Sporting Good [00:37:00] Posture, find me on Facebook and Ideal Health and Wellness Center. Tell me what’s going on and I’ll tell you what I think. Remember, the coach’s door is always. This is Coach Frank. I’m sporting good posture. How about you? The Sporting Good Posture Podcast is a broadcast wellness production powered by Ideal Health Wellness Center, all content copyright 2021, all rights reserved. [00:37:24] Executive producer Frank Sardela, coach Frank appears courtesy of Ideal Health Wellness Center in Franklin. For more information, visit sporting good posture.com and follow Coach on Instagram at Sporting Good Posture.