In a journey to try to find something to flavor my water, I came across the ingredient Maltodextrin and found out:

• It can be used as an insecticide
• It hurts your gut
• Creates a MAMMOTH sugar spike in your blood
• It's made from Corn, which (most of it) is GMO
• It increases E coli

It is in EVERYTHING (including my protein powder from GNC or a Vegan protein powder). When I looked at all the ingredients to flavor your water, I wanted something that didn't have any of the following:

• Maltodextrin
• High Fructose Corn Syrup
• Aspartame

I was amazed at how this stuff is just in everything. Why? Because it's CHEAP.

Cirkul Flavoring Your Water Your Way

This is an exciting system where you can buy a bottle or just a lid, and you slide this capsule into the top with a flavor packet and pick how much of the flavoring you want (so you decide how much flavor you get).

I was drinking an Advocare product with a lot of caffeine that wasn't cheap. So far, one capsule (about $4) lasted me a few days (which is much less than what I was doing).

My favorite taste is tea with lemon. Some of them (watermelon/strawberry) just tasted sweet. Check it out.

Keto Mojo

I am in my 50s and can't see much of the lower half of my body due to my belly. I've had enough. My mother had Type 1 diabetes, so I'm at risk, and I'm not "hoping" I don't get it; I want to see where my blood sugar is, so I bought a Keto Mojo kit. This should arrive next week, and while I'm not looking forward to pricking my fingers, a member of the Monthly Fitness Challenge uses one and says it's not that big a deal, and you barely get pricked. So more information on this in the future.

If you are interested, you can save 15% using this link

https://supportthisshow.com/ketomojo (aff)

Why do we lose the motivation we have on the first day of the year?

I'm listening to the book The 6 Habits of Growth on Audible, and it really got me thinking.

AMBITIOUS FUTURES

We get excited about the future on January 1st, and we say things like, "This will be the year," and for the next few days, or weeks, and for a few, a few months, we take steps. But eventually, we fall back into old habits.

So to figure out what to do, just repeat January 1st.

• Think positively about your future. Make ambitious goals
• Keep the goals in front of you
• Start off the day in the right direction
• Monitor your success

DAILY ROUTINE

Start off your day doing five minutes ot:

• Reading something positive
• Moving
• REVIEWING YOUR GOALS

Another strategy to stop being overwhelmed is to think of THREE things you need to do today and ONLY focus on those three things.

I have been doing this and I am AMAZED at how good doing little things like "Putting my dishes in the dishwasher into the sink" or "Clean the fan today." These "Little wins" give you the confidence to move forward.

A "FIGURE IT OUT" MINDSET

Instead of saying, "I'll never complete this project on time," add a "So I'm going to ______." This shows you are not giving up, and points you toward action. It shows that you have a figure-it-out mentality.

AMBITION LEADS TO MOTIVATION

So many people feel you need the motivation to move, but that is backward. Your ambitions inspire you to move. When you move, that movement creates momentum. That momentum boosts our confidence which influences us to keep going and keep focusing on our goals.

When you lose your motivation, what is happening is you lose what you’re fighting for.

TWO THINGS I HEAR OVER AND OVER

The book points out the power of Journaling (it is self-reflective and can again help you stay focused on your goals. I started using Day One, and I love it. In the past, I've used Penzu.

You can do more with a "Workout buddy," so I created the Monthly weight loss challenge. There is no unrealistic goals, no money, just friendly competition with a built-in support group. The whole thing is free.

If you lose some weight and want to give some of that value back, that would be awesome, but it's not mandatory.

MENTIONED IN THIS EPISODE

Magic Mind

Magic mind helps you get focused and be more productive. Go to www.logicalloss.com/magicmind and use the coupon weightloss20

The Six Habits of Growth

A great book about personal growth that inspired this episode. There is definitely more than enough mentions of his app, but the book still has value. Check out audible at www.logicalloss.com/audible

Monthly Weight Loss Challenge

Absolutely free support group and monthly weight loss challenge. Go to

http://monthlychallenge.fit/

Go to http://monthlychallenge.fit/

I took some time off, and now I'm back and ready to play.

I've tried weight loss competitions before like Healthy Wage where they lure you in with the chance of earning big bucks. Their goals are long-term, and for me, the money wasn't a great motivator, and with the shortest challenge being six months, I would end up forgetting about it.

So I love the community we have for the Logical Losers, and I wanted to combine the community with a challenge. So I've combined the community with a challenge. Here is what I've put together

A free app that works on Apple or Android phones where we can leave messages for each other via text, audio, video, images, etc.

While I found some apps for the weight loss challenge that I liked better it was hard to find one that works on both Apple and Android that was free and allowed me to set the goal.

You can sign up at www.monthlychallenge.fit

and sign up and join the community.

When it comes to weight loss, you have to turn off the voice that brings all the negative talk, and maybe try something new.

I hope to work with you as you inspired me, and I inspire you as we all work together with the same goal: lose weight and feel better.

Today I'm stating the obvious. I don't have time to do this show as consistently as I once did. I talk about the new schedule. I also have a cronometer update, and an announcement.

Weigh In

Previous:237.5

Current: 235.1

Cronometer Ads Men's and Women's Health Scores

I love the Cronometer app. They added a new iWatch app which makes it easy to see what is going on. They also added two scores to help you see if you're getting all the nutrients you need.

See Men's Health Score Explanation

See Women's health Score Explanation

Why I Started This Podcast

I thought announcing my weight to the world would help me hold myself accountable. It did until it didn't. Someone once left a review in Apple complaining that I was gaining weight. I woke up the next day, and I was still breathing. This was up to me, and me only.

I've Been Going How Long?

I started this show in 2018 so so almost 15 years. This might help explain why I've run out of things to say on a regular basis. I think I already know to:

• Quit eating processed foods
• Quit drinking soda
• Drink plenty of water
• Get plenty of Sleep
• Get out and move
• Muscle burns Fat

I could go on. But I just don't have the passion I once did. I'm now a great-uncle and my priorities have shifted, and I have other things happening in my life.

I'm Not Quitting My Fitness Goals

I'm not off to go get fat (I've kind of got that going already). I am still fighting to be healthy, lose weight, and live long and live well. I have great-nieces and nephews and I want to see their kids (someday - many, MANY, days from now).

Part of It Was Mental

By not being able to give this show "My All" it bothered me. It bothered me to not be losing weight. I was letting myself down. By going on a "When I have something to say" schedule, I can take care of these other priorities and know that you and I have talked, and you know it's not you - it's me.

Check out the Back Catalog

Go to www.logicalloss.com/follow and subscribe/follow for free and consume the older episodes.

We Need to Guard our Time

Check out this great book by Mathew Dicks

Someday Is Today: 22 Simple, Actionable Ways to Propel Your Creative Life see https://amzn.to/3PCjkkq (aff)

If You'd Like to Say Thanks

If you're been one of the thousands of people who consumed this show and you got value out of it, buy me a coffee as a way to say thank you. We also have the resource section.

What to do when you're about to do something that YOU KNOW is NOT going to help your weight loss efforts.

and yet we do it anyway.

WHY DO WE DO THAT?

Tracy Pleschourt Interview

Today I bring in Tracy Pleschourt from Self Made U to answer that question, what to eat, and what her favorite fitness gadget is.

Solving the Mind Map: Understanding your mind and emotions

Eating the food that fuels uniquely you. 

Learn how to collect data

Fasting - to balance out our hormones.

Check out Tracy at www.self-madeu.com

Mentioned in This Episode

Tracy's site www.self-madeu.com

CGM sources:

• Levels
• Nutrisense
• Dexcom
• Signos
• Review in the Verge
• Nutrisense Review
• Logical Weight Loss Resource Center

Become a Logical Loser!

The podcast's accountability group at www.logicalloss.com

Lose weight while you watch TV right? Well, while using a Cubii does burn calories, I see this more as a rehabilitation tool. I would classify at as "better than nothing" so if you're doing nothing, this is not a bad choice.

I have been using it while I watch TV, however, if you're watching a movie and you're going to be there a while, for me, my butt got hot, and it became weird. After all, I don't want to push a bunch of butt sweat into my couch (yes I had jeans on, but if you do this enough... well).

These are not cheap. I bought my pro version used. As always what is the best exercise? The one you do.

WEIGH IN

Primarily due to my birthday being yesterday (I'm 57) I am up a pound setting a new record of 237. Ugh. But I'm back to drinking water, getting more sleep and counting calories. I already lost a little.

How to do HIIT Safely

I got this by watching a video from Dr. Eric Berg DC. You can check out his YouTube Channel.

Here is the video I'm talking about

He points out that High-Intensity Interval Training is a great way to lose weight. It sets your body up to burn fat while you sleep.

However, *and I'm guilty of this) you will see someone talk about HIIT and the directions are "Go 1 minutes on and take one minute off," and depending on your fitness level that may be too much out of the gate.

FINDING YOUR INTERVAL

So what Dr. Berg mentions is:

1. Take your pulse. I have Fingertip Oxygen Concentrator which also measures my heart rate. This is your resting heart rate.
2. Exercise for a minute. This could be jumping jacks, push-ups, jumping rope, Spin bike, Kettlebell, the idea is you want to push pretty hard here (always talk to your doctor first).
3. Take your pulse after 1 minute of exercise. We will call this top rate.
4. Sit and rest for 1 minute and take your pulse again. We will call this cool down rate.
5. Subtract top rate from your cool down rate. That is your recovery number.

For me my resting rate was 70BPM

My top rate was 105

My cool down rate 75

105-75 = 30 (My recovery).

Recovery Scorecard (A higher number is good)

12 beats or less you need help

13-20 moderate risk

20-30 OK

More than 30 you're great

Figuring Out Your Interval

Now that we know our resting heart rate (our first measurement). Exercise for 1 minute, and when your minute is over, start a timer to see how long it takes to get back to your resting heart rate. That is your safe interval.

For me to get back to my resting heart rate would take about 2 minutes. So I could do 1 minute of exercise and then take 2 minutes to rest and then repeat.

If you do 4-6 repetitions twice a week, it can make a difference.

Here is his video

Become a Logical Loser

Want more support? Need an accountability partner? Become a logical loser and become part of the community with a common goal of becoming more healthy.

Click Here

Well, when what you are doing is not working you have to try something new. After hitting a new weight loss high of 236. I knew I had to do something.

SIMPLE FASTING APP

I am trying a new app at https://simplefastingapp.com which has me documenting what I ate (but not calorie counting). The idea is to put in the data easily, so I can use the app as a mirror and see my bad habits. It's more than a fasting app (even though at its core it is a fasting app).

It works as in addition to fasting, they have articles to read, graphics to show you where are you to keep you focused on how the choices are making could be better. When you make better choices you get better results. I've used it for about a week, and it is holding my attention.

For me fasting 14 hours is a no-brainer. I no longer snack in the evening. Anything I was eating after 7 PM was not helping my goals.

FLEXISPIT SIT2GO

I normally sit in a mesh office chair.I saw a product from Flexispot called, The Sit2go has a mesh back, but a wide, well-cushioned bike seat. With a 30 day Guarantee, I pulled the trigger. The first day I thought "No Way." After all, even the most comfortable bike seat is not sat on 8 hours a day. By day 2 it was easier. Not enough for me to sit in it all day, but I could see where over time I might get used to it.

The bike/chair is made of solid construction, and it does make some noise, it wasn't loud (so it's not "whisper quiet"). I just turned up the volume on my speakers and I was good.

On the days I gave it a good trial I road 60-89 minutes a day and burned 300-400 calories. (next time I'll track it on my Apple watch for a better calorie estimate).

For me, I don't see this being the ONLY chair in my office. With this in mind, you'll need a spot for it in your office when you're not using it. For me, that is not an issue (I live alone).

CUBII Comparison

This is a tough one. The Cubbi pro is around $349 and so for me, the Sit2go was in that same price range but looked sturdier. There are smaller models of the Cubii for less money, but when I investigated those I wasn't sure if I would ever break a sweat.

That being said, had I bought a Cubii, I would only have one chair in my office, and the Cubii has a handle making it easy to move. The Sit2go has solid wheels on it, but it also takes up much more room. In regards to workout, I can't really comment.

When I looked at both on YouTube, this isn't meant to give you a workout like the Nordictrack S22i, but in many cases more of a rehab, "keep moving" situation.

BECOME A BIGGEST LOSER

See www.logicalloser.com

Today I am joined by Lisa Kahler of the website Big Fat Skinny Dish. She shares some of her tips that have helped her lose 117 lbs.

Weigh In:

In my last episode on 10/20 I was at 234.68 and today (11/12) I am down to $233.04. The thing I've been doing is exercising in the morning. It seems to help me get started in the right direction (and keep going in the right direction the rest of the day)

Topics:

05:36 Meet Lisa Kahler

06:50 What Was Lisa's Path to Success?

09:50 Consistency Not Intensity

15:59 Self-Love/Self Care

24:40 Discipline

34:24 Accountability

45:26 Patience

48:51 What Thing Made You Say - ENOUGH!

Mentioned In This Podcast

Big Fat Skinny Dish.

Check out our Resources

Logical Losers Accountability Group

NordicTrak S22i Exercise Bike

WEIGH-IN

It's been a while since we've talked, and I'm up .8 lbs. I've been down a bit and now I'm back up a pinch. I'm resetting and going back to focusing on sleep, water, exercise, and calories. In general, making my health a priority.

FITNESS WATCHES ARE LOOKING CLASSY

I was getting my weight for my weigh-in (I have a Withings scale) and I noticed they have some very cool-looking fitness watches that have a nice classy look. Check them out

THREE QUESTIONS THAT CAN BOOST YOUR SUCCESS

This comes from Elizabeth Benten who is the author of the book stop chasing cupcakes. I interviewed her back in 2020.

She explained these three questions and I wanted to share them with you.

1). What can I eat that is better than what you "typically" eat.

So if you usually eat brown sugar cinnamon pop tarts, you might find something like Kellogs Raisin Bran is actually healthier (not healthy, but healthier) than what you normally eat.

2). How does it make you feel?

There are certain foods I don't eat often (Big Macs, Mr Hero Roman Burgers) and yet when I do I often feel bloated, tired, starving, etc. Feelings that are not good. This can slow us down, and just hinder our success in whatever we are trying to do.

3). Does it work?

In the end you might find healthier things to eat that don't make you feel bad, but when you step on the scale - well, it's not moving. The good news is you are headed in a better direction, but you're still not headed in the best direction. Keep tweaking.

CHECK OUT OUR RESOURCE PAGE

We have a great list of resources to help you at

www.logicalloss.com/resources

Weigh-in: My last weigh-in was 235. My current weight is 235

Shocking Scientific News on Weight Loss

According to this article, you should avoid sugar, get sleep, avoid alcohol, exercise more, and stop smoking.

WHAT REVOLUTIONARY ADVICE

This is what makes this show harder and harder to produce. I started this show in 2008 with the goal being that a weekly show would help me hold myself accountable. It did. Then id didn't. Then it didn't.

While I've loved inspiring people to keep trying to lose weight, my audience has had more weight loss success than I have.

It's Not You - It's Me

Consequently, I'm starting to lose my passion for producing the show. I'm running out of things to talk about. This doesn't mean I don't appreciate you listening, but I'm just bring honest, that some of the thrills of doing the show are depleting.

New Hosts on the Horizon

I'm looking into some new people to co-host and eventually take over the show. It's very early, and admittedly for a guy who is saying "it's taking too much time" to produce the podcast, it doesn't make much sense to turn this into "logical idol." I mean, let's state the obvious. This isn't Jeopardy looking for a new host.

I'll keep you in the loop as I move forward.

Weigh in:

In my last episode, I was up to 235. This episode as I end July, I'm at 232.96. Part of this success was based on a few simple practices.

BECOME A LOGICAL LOSER

If you need moral support, and bonus inspiration, become a logical loser at www.logicallosers.com

Why Weight Loss is Hard

In listening to Mel Robbins, Who is the author of the book The 5 Second Rule: Transform Your Life, Work, and Confidence with Everyday Courage (get the audiobook for free) she brought up something that is so simple, and yet makes so much sense.

Why is doing all the things that lead to weight loss hard? You know things liked:

• Giving up Sweets
• Alcohol
• Exercising
• Getting up early
• Trying new foods
• Giving up soft drinks

We all know this stuff. We know we need to make lifestyle changes and not just jump on the latest fad diet.

Are you ready?

WE DON'T WANT TO DO THOSE THINGS.

Does that make sense doesn't it? We want to be healthy. We want to love longer and avoid pain as long as we don't have to do anything we don't want to do.

Do You Rember When Your Parents Were a Pain In Your Butt?

They said things like:

• Put your dishes in the dishwasher
• Clean your room
• Make your bed
• Be home at a certain time
• Go to bed (little ones love this)
• Take out the trash
• Save Your money

Why did they tell us these things over and over and over?

BECAUSE WE DIDN'T WANT TO DO THEM

The Mel Robbins 5 Minute Rule

Mel says our brain has two sides. One is autopilot and the other is an emergency brake. We go through life doing those same things over and over. When we try something new, our brain gives us about 5 seconds to take action before it will slam on the emergency brake and stop us from trying something new.

Mel suggests we do a countdown as we say out loud 5, 4, 3 ,2, 1 and then we take action. For me, while it doesn't work 100% of the time, it does work the majority of the time.

KEEP LOOKING

I have also identified the lie is, "I don't have time." I started walking 2 miles a night. I didn't think I had time. I started taking different paths around the neighborhood until I found one that was mainly flat with a few hills.

I do it somewhere between 7-8 pm to start. If I'm enjoying myself I might take a different path. The hardest part? Putting on my shoes. For me, walking isn't hard.

GETTING OUT OF BED

In the morning this is one thing I struggle with. Doing the countdown, or just being my own parent, I've been getting out of bed and riding my exercise bike. I don't always use one of their built in programs, but I continuing to build that habit of getting out of bed and exercising. Something I plan on doing as I now return to the road for my job.

WEIGH-IN

I'm up a touch (235.9). What is upsetting is before the July 4th holiday I was actually down to 233. Time to refocus, and for me, I'm being "active" but not "exercising." 

AMAZON HALO GETS A NEW FEATURE

The Amazon Halo (their version of a fitbit) has announced a  new feature where using your camera on your it puts you through a test and provides you with a movement score. If you do "not so good" it provides exercises for you to get back in shape. I plan on doing this as I realize the older I get the more putting on my shoes feels like an Olympic event. 

The Halo is $99, and comes with six months of membership. Then it's only $4/month (much cheaper than apple). More information

GRANDMA IS BUSTED

I was watching (I think) 90-day fiance. A woman who was overweight said she didn't know why she was fat. She told her grandchildren she was going to go get weight loss surgery. The children then let the camera crew know Grandma eats LOTS AND LOTS of sweets. If you're not sure why you're gaining weight and you have a six-year-old in the house, ask them. They will tell you with no filter. 

SMALL CHANGES LEAD TO BIG WEIGHT LOSS

I was a story about Dan who had started a business, got married and had two children in a short amount of time. He had also moved (in case he needed more stress). 

With the birth of his children, Dan knew he had to make some changes. He cut down on carbs and sugary snacks. He looked and added food that was nutritional. He got used to being slightly hungry and if he needed a snack he made it a healthy won. 

He focused both on strength training and cardio. It took some time to lose the weight, but in the end, his health helps him handle the stress better. He was sleeping better. 

He did this without ALL OR NOTHING thinking, and just started heating healthy choices and exercising more. He lost 75 lbs and looks and feels much better.

Keep in mind, it takes time to start reversing the years of abuse we have put into our bodies, but we can do it. 

BECOME A LOGICAL LOSER AND KEEP THE SHOW GOING

Go to www.logicallosers.com and get additional content, accountability partners and more.

Today I talk about a way to be honest with yourself along with a new protein drink I'm trying and my first steps with a new rowing machine. 

WEIGH-IN

In the last episode, I was 235.7, and in this episode, I'm at 235.2. While I would appreciate a larger number, I am grateful to be going in the right direction.

SAY YOUR MEALS OUTLOUD

In the past, I've been in some weird health-related situations. When I said, "OK, I'm in my 50's, I have a tightness in my chest, and I'm having a hard time taking a deep breath" hear those words out loud inspired me to go to the hospital. 

When you hear yourself say, "I could drink some Huel right now and it will tie me over until dinner, or I can catch some hamburgers in the dive-thru, it can make your choices a little more easy to see (hear) which one is the better choice. You may hear it in your head, but hearing the words come out of your mouth can be more powerful and inspire you to make a better choice. 

HUEL?

Huel is "Human Fuel." It's not just a protein drink, it is not "Diet Food" as they put it "It's Food-food." Indeed it is as one shake will come in at 400 calories. Huel can help you with weight management. But unlike diet shakes and simple protein powders, Huel is made with ingredients like oats, rice, peas, coconut and flaxseed. As in, real food. So you fuel your body with what it wants: a balanced macro-split featuring 27 essential vitamins and minerals.

It sounds expensive. My first order was $72 (as you have to buy two bags). However, that is 34 servings which comes out to $1.94. 

I bought the vanilla and chocolate bags and I like both versions. Even though I mix it with water (not milk) it comes out pretty thick. I find them filling and tasty (not so tasty that you want second, but not something you have to force down). 

As it's getting hotter out, cooking inside can make life miserable (even with air conditioning) this can be a quick meal if you're on the go, an easy breakfast, and it comes with a pretty cool shaker that is easy to use, and easy to clean. 

If you want to try it, you get 15 off first order at www.logicalloss.com/huel 

My First Impressions With a Rowing Machine

After going down many a rabbit hole on YouTube, I was looking for either a Sunny Health & Fitness Phantom Hydro Water Rowing Machine - SF-RW5910 ($599), and another "top of the line" rower was the Century 2 Model D (Rowerg) which now goes for $1200. That's a bit nuts. I started watching ebay, and a friend of mine told me to watch Facebook Marketplace. 

I started checking Facebook Marketplace more and more (and liked the idea of searching for things in my neighborhood. Sure enough, I found someone near me selling a brand new Century 2 Model D for $400 off the price of a new one (even more if you tag on shipping, accessories). It was still very impressive. I knew what I was getting into. One video pointed out that, unlike another exercise where you can kind of multitask, you need to focus while rowing (and it can be boring). 

The manual said to start slow with 5-minute workouts (which I did) I eventually increased and tried this exercise video to start as a beginner. 

So far I'm happy, and I'm already feeling my upper body start to benefit. I'm going at a pace (slower than suggested or I'd kill myself - and that's fine). 

If you're looking for used equipment you might check out Facebook Marketplace.

JOIN THE LOGICAL LOSERS

Need some accountability? Someone, to help support you and brainstorm ideas to help you lose weight? Go to www.logicallosers.com and join others trying to lose weight.

WEIGH IN

Weigh In: 235.7 (down from from 237)

Today we are looking at Sugar. Depending on who you read the recommended amount of Sugar is

25g for women

38 g for men.

According to this video she said the world health recommends 50g or less with a goal of 25 g. (four grams of sugar is 1 teaspoon of sugar).

This is not so much the sugar that comes in food, but the sugar that is added.

Some associations say 10 g per day. The bottom line is, if you're listening to this podcast my guess is you're getting more sugar than you need (I know I am and in June I'm going to purposely try to cut back).

The fun thing about sugar is it has 60 NAMES (WTF?!?!). see http://sugarscience.ucsf.edu/hidden-in-plain-sight/#.YLVHS6hKiUk (right-hand side column)

Become a Logical Loser

Do you get value out of this podcast? Join the Logical Losers accountability club at www.logicallosers.com and find the support you've been looking for.

Check Out Our Favorite Fitness/Weight Loss Resources

I've assembled some of my favorite tools and resources in one place. see

https://www.logicalloss.com/p/resources/

Steps to Take:

Read the label and avoid sugar, syrup, or things that end in "Rose (like fructose)

Eat more protein with meals to keep you full and avoid cravings.

Soda and other drinks are often a huge culprit (the 8 oz can of mountain dew has 25 g of sugar.

Don't worry about sugar that comes in fruits as they also have fiber and nutrients. This is more about added sugar.

Don't swap natural sugar for a sweetener as those often are not healthy.

Realize cutting down sugar (cause it's in EVERYTHING) is very hard.

If you eat some birthday cake, don't punish yourself. Enjoy the occasional piece of cake and get back to focusing on good options.

BOTTOM LINE

The bottom line is that it’s not as simple as “all carbs or all sugars are evil”.

By following some simple rules, you can include some sweetness in your life in a healthful way:

Satisfy your sweet tooth with fruits (and sweet veggies). Their high content of fiber, water, and other nutrients, makes them a net win.

Avoid sugar-sweetened beverages and liquid sugars, because they ‘whack’ your system hard and fast, and can fuel overeating.

Avoid refined grains, as they cause your blood sugar to spike even more than pure sugar!

Moderation, moderation, moderation. The dose (and context) make the toxin!

SOURCES

8 Ways Food Companies Hide the Sugar Content of Foods

https://www.healthline.com/nutrition/8-ways-sugar-is-hidden#TOC_TITLE_HDR_2

11 foods that have more sugar than you think

https://www.cnet.com/health/nutrition/foods-that-are-surprisingly-high-in-sugar/

How Much is Too Much Video

https://youtu.be/F-qWz1TZdIc

Today I bring on Michael Merlino from https://www.inflightrunning.com/ who joined the School of Podcasting who is has been a fitness trainer for 23 years. 

WEIGH IN

I'm down 1.3 lb.

TOPICS COVERED

04:39 3 Main Components of Fitness

10:00 When Dave Overdid it

11:41 Full Body Vs Split Body Workouts

13:24 Studies on Getting Hurt

14:21 Females Who Are Worried About Bulking Up

16:56 How Important is Tracking Workouts?

18:50 Nutrition Insights

23:33 Client Story

Here is an App that makes it easy to do HIIT.

APPLE

https://apps.apple.com/us/app/seconds-pro-interval-timer/id363978811 

GOOGLE

https://play.google.com/store/apps/details?id=com.runloop.seconds.free&hl=en_US 

Here is a tutorial on easy to Seconds Interval trainer

https://youtu.be/DVN5Jn6yZUk 

Thanks so much for being a patron. I deeply appreciate it.

Check out our Resources Section For Our Deals

https://www.logicalloss.com/p/resources/

Help Support the Show At

www.logicalloss.com/store for a one-time donation

or join our accountability club at

www.logicallosers.com

Will Smith is going to document losing his "Dad bod" (a big belly) on YouTube. He didn't say how. When I asked uncle Google how to lose a Dad bod here are some tips from the top results:

• Lose Cardio and Do More Weight Training
• You can get the benefits of cardio by doing HIIT like a weight lifting circuit training
• Get a Scale that shows weight and body fat. See the resources page. This way you can measure more than one level of fitness.
• Eat protein and veggies for breakfast
• Ditch the booze and Soda
• Drink plenty of water
• Get plenty of sleep
• Take Vitamin D

Interesting Insights

Chili is the ultimate dad bod buster thanks to its mix of vitamins, minerals, protein and, especially, its beans. Think of every bean as a little weight-loss pill. One American Journal of Clinical Nutrition study found that people who ate ¾ cup of beans daily weighed 6.6 pounds less than those who didn't even though the bean eaters consumed, on average, 199 calories more per day.

Researchers at the University of Utah monitored the metabolic rates of 10 adults as they drank varying amounts of water per day. In the study, those who drank either eight or twelve 8-ounce glasses of water a day had higher metabolic rates than those who had four. The scientists reported that you may burn 2 percent fewer calories if you're dehydrated. That may not sound like a lot, but a moderately active man will burn between 1700 and 2000 calories a day. A 2 percent drop means—which means between 34 and 50 calories a day, which means somewhere between 3.5 and 5 pounds per year.

It's been a good run with Dave, but now it's time to start getting to bed earlier. A study in Finland looked at sets of identical twins and discovered that in each set of siblings, the twin who slept less had more visceral fat. 

Sources:

Lifehacker

EatThis.com

Fitness19

I Bought a Massage Gun

I bought a Bob and Brad massage Gun. Why? Because I had seriously sore muscles (my legs) after jumping into the deep end too quickly. I thought this might help. I tried what looked like a bumpy rolling pin, and it didn't seem to help.

Using the Massage gun seemed to help my legs. I didn't use it one night and used the other. Keep in mind this didn't eliminate sore muscles, but it did reduce the amount of soreness.

The unit is super quiet and easy to swap heads. I like the one that is someone like a shock absorber.

A couple of things to keep in mind:

1. Read the directions
2. Do not put use this on your neck/spine
3. If it hurts (in an OW! kind of way) stop doing that.

At Amazon is has 820 ratings with an overall score of five stars. Bob and Brad are physical therapists.

Weigh In

I'm sad to report that I'm up 1 lb and I'm at 235.

Resistance Bands Hurdles

I bought a Hyfit resistance band set. It's high-tech portable, and kind of geeky. It needs a door that opens out. All of the doors on my bedrooms open out (not in).

I also noticed that to work all of your muscles you will need to work different muscles you will need to move the location of any door anchors.

What I did was bought multiple door anchors and used a closet that I don't need to get into too often. I have one on the top and bottom and one in the middle.

If you're new to resistance bands this has a set of bands and the door anchors I mentioned built-in.

The last thing I bought was a good old-fashioned door stop.

By adding three-door anchors and the doorstop, I think I've got a working system. As always be careful and contact a doctor before doing any exercise.

Fit After Fifty

I purchased a package from Fit After 50. Seems a little gimmicky, but I'm going to give it a shot

Vitamin D is a nutrient that your body produces when you are exposed to sunlight. It is also found in food, including fish and eggs. You might be wondering if you need Vitamin D in your diet because of the COVD (Climate Change). There have been many cases where people were deficient due to lack of exposure to the sun. In this blog post we will talk about what Vitamin D does for your body, how much do you need, and if it's possible to take too much?

Weigh-In

I am down a smidge to 234.5. I've removed cereal from my house (as I can't eat "just one bowl") and I'm slowly eating less meat after looking into a more plant-based lifestyle.

What is All This Talk About Vitamin D?

Vitamin D Deficiency

Much of this information is from this website

In the United States, 41.6% of the total population is deficient. The symptoms of a Vitamin D deficiency are not always as easy to identify, especially if you're out in the sun. Many people live healthy lives without experiencing problems from this condition, but for some, it could mean loss of joint function or issues with muscle growth and recovery time.

The most well-known symptom of vitamin D deficiency is rickets, a bone disease common in children in developing countries. Rickets has been mostly eliminated from Western countries because of the fortification of some foods with vitamin D.

Deficiency is also linked to osteoporosis, reduced mineral density, and increased risk of falls and fractures in older adults.

What’s more, studies indicate that people with low vitamin D levels have a much greater risk of heart disease, diabetes (types 1 and 2), cancer, dementia, and autoimmune diseases like multiple sclerosis.

Finally, vitamin D deficiency is linked to a reduced life expectancy.

Two Types of Vitamin D

Two main dietary forms exist

Vitamin D3 (cholecalciferol). Found in some animal foods, like fatty fish and egg yolks.

Vitamin D2 (ergocalciferol). Found in some plants, mushrooms, and yeasts.

Of the two, D3 (cholecalciferol) seems to be almost twice as effective at increasing blood levels of vitamin D as D2.

Benefits of Vitamin D

• Reduced risk of osteoporosis, falls, and fractures.
• Better strength. Vitamin D can increase physical strength in both upper and lower limbs.
• Cancer prevention. Vitamin D may help prevent cancer. One study noted that 1,100 IU per day — alongside calcium — reduced cancer risk by 60%
• Depression management. Studies show that vitamin D may ease symptoms in people with clinical depression.
• Reduced risk of type 1 diabetes.
• Improved mortality. Some studies suggest that vitamin D reduces people’s risk of dying during the study periods, indicating that it may help you live longer
• However, many of these results are preliminary. According to a recent review, more evidence is necessary to confirm many of these benefits

How Much Should I take?

This seems to be up to debate.

400 IU (10 mcg): infants, 0–12 months

600 IU (15 mcg): children and adults, 1–70 years old

800 IU (20 mcg): older adults and pregnant or breastfeeding women

Although adequacy is measured at 20 ng/ml, many health experts believe that people should aim for blood levels higher than 30 ng/ml for optimal health and disease prevention

According to the U.S. National Academy of Medicine, the safe upper limit is 4,000 IU. This is interesting as many manufacturers are selling pills there the dose is 5000 IU.

It May Need Other Nutrients to Work

Some researchers claim that fat-soluble vitamins work together and that it’s crucial to optimize your vitamin A and K intake while supplementing with vitamin D3.

This is especially important for vitamin K2, another fat-soluble vitamin that most people don’t get enough of.

Magnesium — another important mineral often lacking in the modern diet — may also be important for vitamin D function.

What Happens if You Take Too Much?

It is a myth that it is easy to overdose on vitamin D.

Vitamin D toxicity is very rare and only happens if you take very high doses for extended periods.

The main symptoms of toxicity include confusion, lack of concentration, drowsiness, depression, vomiting, abdominal pain, constipation, and high blood pressure

Where to Buy Vitamin D?

In looking for sources, I found Amazon Elements which is Amazon now selling supplements. A bottle of Vitam D3 is 10.99 for 180 capsules if 5000IU vs Nature Made at 14.72 for the same bottle.

Please remember, I'm not a doctor or a trainer. Please consult your logical doctor before taking supplements.

After noticing that I don't know any over-weight vegetarians. I've been thinking about moving to a more plant-based diet. Then I was approached by Oliver Mnakondo and I checked out some videos and I just noticed the heart of a servant. He really just wanted to help people feel better, and help your body (and throw away those medications

His Book is THE PLANT-BASED NUTRITION : HOW IT'S GOING TO CHANGE YOUR LIFE (WEIGHT LOSS,SPORTS,COOKBOOK,WELLNESS PLANT-BASED,WHOLEFOOD Book 1)

It is also available on Audible. You can get it for free at http://logicalloss.com/freebook

TOPICS:

The Weigh In

Oliver Mankondo Conversation

What about Protein

What Inspired Oliver to Stop Earing Meat?

How Did Your Body React?

Should I Go Cold Turkey?

Do You Ever Crave Meat?

Where Did You Find Recipes?

Do You Crave Vegetarian Foods Now?

What Inspired Oliver to Write the Book?

What is Inside the Book?

What Has Been the Biggest Surprise?

What Other Medical Conditions Disappeared?

What is At His Website?

Different Varieties of Vegetarianism

Testing the Waters

Get More Information at Oliver's website

http://oliviermankondospeaks.com/

Become a Logical Loser and Join the Accountability Club

www.logicallosers.com