The world of health and fitness has become confusing and hostile. Being able to navigate vast amounts of information and understand what is useful can be a full time job. Join bestselling author and founder of Hybrid Fitness, Tommy Caldwell, as he helps listeners cut through the noise of the industry in diet, exercise, fitness philosophy and behavior change. You don't need a coach. You don't need an 'influencer'. You need a mentor.
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When it comes to maximizing your fitness, you have immediate, critical needs- helpful, but less significant interventions- and strategies that are so far off in the distance you shouldn't even consider trying them. But us silly little humans always look down-range to the 100m targets first when the most helpful tactics are right in front of our faces. In this episode, I discuss the difference between these 3M, 10M, and 100M targets.
Would you like to receive more information on the Hybrid Virtual Gym? If so, just send me an email @ firstname.lastname@example.org, subject line: virtual gym and I will send you the pre-launch pricing and details.
Here the questions asked and answered in this Q and A episode:
I read that doing low intensity exercise (like walking) burns the most fat. Is this true, and how is that possible?
I saw your food rules post. I thought it was awesome. Do your kids and your family eat like you, or do you do things differently for them than you do for yourself?
How long does it take to rehab something like a bad back or shoulder?
Why do I feel like garbage when I try to fast?
I saw your IG post on vitamin D in pregnancy and IQ in young children. Can you explain a little more about why you don’t see the connection that the study noted?
How many times should you work each body part every week?
What are you reading right now?
You aren't going to change your most destructive food eating behaviours in the moment- when the craving comes, when you are stressed, tired, and looking to self-medicate. It is in how you reflect after moments of harmful behaviours that increases future discipline.
You didn't end up in a state of poor health because you lacked information. You ended up in a state of poor health because of many years of poor choice making. If you don't address the driving forces underneath your most unhealthy behaviours, you cannot succeed in diet and exercise efforts.
Ripping off the bandaid when it comes to unhealthy behaviours is a strategy that rarely works. If you struggle with a destructive behaviour it is because you are getting something positive out of the deal. When we work WITH our weaknesses, we can modify our behaviours and see meaningful progress while keeping the positive crutch that the behaviour is delivering to the mind.
To join the emotional eating and food action group, follow this link https://www.facebook.com/groups/overcomefoodaddiction/
To grab my best selling behaviour change for weightloss book, follow this link https://amzn.to/2QkweGT
In episode #5 of the series, Tommy talks about how to set and measure meaningful behaviour management goals
Follow this link to join the free Emotional Eating and Food Addiction Facebook Group https://www.facebook.com/groups/overcomefoodaddiction/
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This is a Fitness Mentor Short: in depth answers to complex questions in less than 10 minutes (give or take). Goal setting is not a straightforward process, and incorrectly setting goals is the first step away from reaching them.
If you'd like to join the emotional eating and food addiction challenge group, click here
Questions asked and answered in this episode:
What are your thoughts on things like gum chewing and tea drinking in between meals to curb snacking?
What is a good protein powder to use?
How can I get adequate protein intake if I don’t eat a lot of animal protein?
What is the best exercise ratio between weights and cardio for menopausal women?
Should I be counting calories?
To join the free emotional eating and food addiction Facebook group FOLLOW THIS LINK (https://www.facebook.com/groups/overcomefoodaddiction/)
To purchase Tommy's Book, Heavy Brain, CLICK HERE (https://amzn.to/3dVyxJP)
When we aim to take control of our most unhealthy behaviours, we try to eliminate the behaviour altogether. In this episode, Tommy discusses why the cold turkey approach to behaviour change rarely ever works, and how a management approach of working with yourself produces greater long-term results.
To join the FREE emotional eating course Click Here https://www.facebook.com/groups/overcomefoodaddiction/
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What happens when you have just finished eating until you're sick to your stomach? What do you say to yourself? How do you feel about yourself? They way we negatively reflect on who we are as people in the wake of destructive eating behaviours is far more damaging than the behaviour itself. Managing your mind is the key to your success.
To join the free Emotional Eating Crash Course, follow this link https://www.facebook.com/groups/overcomefoodaddiction/
To purchase a copy of Heavy Brain for the price of a cup of coffee, click here https://amzn.to/2Xaa6mr
In this special podcast series, Tommy will discuss the ins and outs of Emotional Eating and Food Addiction.
What is it?
How does it affect us?
How can we change it?
How do we see results in the long run?
In this first episode, Tommy defines Emotional Eating and gets to the root of what drives us to eat in consequential ways.
Lockdowns have been going on for months now, and who knows when they will end. Here are three strategies for those who are starting to slip and losing their motivation for exercise and healthy eating. You can also view this in video form by following this youtube link https://youtu.be/6oEVkCiV8SY
This podcast is also available in video form. Click this link to watch on Youtube
Links Mentioned in the Show
Fitness Mentor Network: www.fitnessmentor.mn.co
Tommy’s Website: www.tommycaldwell.net
If you could choose one piece of at home equipment, what would it be?
What are the best exercises you can do without weights?
What do you eat at night?
Should I stop eating after 6PM?
I’ve been dieting but not losing any weight. Any thoughts?
What happened in part 2 of your Carnivore Diet experiment?
Do you drink coffee? Is it healthy?
Do you drink wine? Is it healthy?
What is your take on the COVID-19/Vaccine controversy that is all over the web right now.
Head to fitnessmentor.mn.co and get a ton of free health and fitness resources!
Questions Asked in this episode:
What advice do you have for people who overeat?
What is the best exercise ratio between weights and cardio for menopausal women?
What is the most difficult part of the pandemic that YOU are struggling with?
I have a leg injury and my exercise is limited. I’m trying to walk, and I could do Yoga but that’s not really going to burn any fat. Any advice on what else I can do?
Any suggestions for stuff to watch on Netflix?
What do you think the secondary ramifications of this lockdown will be. Like the economy, people’s mental health, the collapse of small businesses etc?
What is the best approach to getting a PT certificate while working fulltime?
I heard you recommend a maximum of 16 hours of fasting for the average person. What’s the minimum amount?
How can I stop myself from constantly eating and watching T.V. while I’m stuck at home?
What have you been doing with your kids over the past month?
How do you get through a time like this without murdering your significant other?
A full worldwide lockdown is going to lead to a lot of unhealthy at home habits that we usually only struggle with on the weekends. In this episode, Tommy helps listeners work through the big three unhealthy behaviours we struggle with during the downtime dilemma.
Are you interested in helping people understand a valid point of view, or are you looking for high fives from your inner circle? In my estimation, the majority of internet arguments about diet, exercise, and general fitness are an opportunity to posture, not make the world a healthier place.
Is menopause to blame? How do you overcome a plateau? Do Polyunsaturated Fats cause early aging? What books do you recommend for improving your mental health? Get the answers to these questions and more in this months Q and A episode!
We want results, and we want them right now. It would also be nice if the results came with little effort. In this episode, Tommy discusses the 1% issues in diet and exercise that we obsess over to do the work for us, and what major considerations we should be making instead.
Superfoods/Weight Loss Foods
Dietary Approach (Keto, Carnivore, Low Carb/Paleo, Plant based)
Whole Foods vs Processed Foods
Lifestyle of food (binging, social eating drinking, weekend warrior)
Food Behaviour (overeating, late night snacking, emotional eating)
Consistency and dedication to ANYTHING
Training Style (CrossFit, Yoga, Bodyweight, Pilates)
Training System (Aerobic, Anaerobic, Low Rep, High Rep)
Training Consistency and dedication
In this episode, Tommy discusses his experience on the Carnivore Diet. He details his view of the carnivore community, his personal experience with the diet, and who he recommends to try and avoid the approach.
Questions asked on this Q and A episode:
I find that I tend to eat the same food on a daily basis, which i don't mind. Does this matter? Will my body become accustomed to certain foods, at a certain times- daily? Is there reason to "shock" your body by mixing it up?
I have alway paired protein/carb for snacks..fruit/cottage cheese, peanut butter/apple. Is this ok?
If I exercise fasted, should I continue fasting after the workout or do I need to get my protein in as it is commonly stated?
How much protein should be consumed before and after a workout, and what kinds?
What does a women need to know or do in her 40’s that may be different than when she was in her 30’s?
What’s the difference between steel cut and regular or quick oats?
Can you eat too much tofu?
If you could make just one behavioral change suggestion for someone who struggles with snacking and mindless eating, what would it be?
In this episode, Tommy walks through a few self-assessment options you can use in place of traditional resolutions for great goal attainment. He even gives examples of his own personal 2019 self-assessment that are quite personal.
In this episode, Tommy shares his thoughts on the popular products that are advertised to consumers in the new year. He covers how the body detoxifies itself, compounds that have actually been shown to assist in this process, and what you need to do if you're truly interested in protecting your body from modern environmental toxins.
In the intro episode of the Fitness Mentor Podcast, Tommy discusses the growing issue of identity politics in the dietary world; particularly between the extreme 'right' and 'left' of the nutrition world. He also gives his thoughts on how the listener can formulate his or her diet in the most effective way.
'Kids don't need to be managed. Kids need to be lead. If you are trying to manage your child's diet, you are failing'. In this episode, Tommy and Sara discuss how children end up overweight and unhealthy, and how parents ultimately need to be an example in order to make a difference.
In the second episode of the Men's Health series, Sara asks Tommy about mental health issues that are specific to men. The episode quickly turns into an 'A-Z' on Tommy's approach to being both a husband and a father, particularly when it comes to raising a boy.
I recently wrote a blog post about the various 'rituals' I do each day to set myself up for success in both mind and body. In this episode, I take Sara through a deeper dive of the things I do to improve my daily life.
Do you need to drink 8 glasses of water per day? Is steady state cardio essential for fat loss? Will protein make your kidneys explode? This week we change gears and address some popular myths in the health and fitness industry to help you make informed decisions about your personal wellness.
Anger, sadness, fear, and disgust are core emotions that are designed to serve us. Once upon a time, that was true. But in the modern world we have become hyper sensitive to emotional triggers and we now live in an environment of unnatural emotional turmoil and exposure. Now we are constantly looking for ways to self-medicate these emotional distresses. Listen in to this episode of the Heavy Brain podcast and learn how the emotions we normalize are driving weight gain and disease.
In this episode, Tommy and Sara begin by discussing what the focus should be for someone who is new to fitness. As the conversation runs on it turns into an impromptu therapy session for an ongoing problem Sara has been facing.
In this episode. Sara asks Tommy how the social acceptance of a certain behaviour (like the red wine mom's club) affects a person's relationship with that potentially harmful substance. This turns into a lengthy rant about social media, technological distraction, and Tommy's broken dreams of being a broadway singer.
In this episode, Sara asks Tommy how the average person can achieve happiness. Tommy's answer? Happiness is a bad emotional goal to set for yourself. Why is that the case, and what should you aim for instead?
Some of us are very orderly. Some of us are very chaotic. Few of us have found that beautiful middle ground where we are routine enough to take care of our body and mind while being flexible enough to adapt and go with the flow. In this episode, Sara asks Tommy about all things habit and routine.
In this episode, Sara asks Tommy how to approach those closest to us who may be in the depths of emotional suffering. Along the way, Tommy suggests an inward journey that might help us just as much (or more) than those around us who are suffering.
In this episode, Sara begins by asking Tommy about how parents should deal with the stress and anxiety of scheduling their children. Tommy turns the question around and asks why we, as adults, need to be constantly distracted with our own over-scheduling.
In this episode, Sara poses a question to Tommy about the fear of aging. Tommy suggests that the anti-aging procedures we seek out in order to battle our aging bodies is just an inappropriate solution for a deeper, unaddressed emotional issue.
In this episode, Tommy discusses how the Heavy Brain barriers interact and 'feed off of' each other to make diet and exercise interventions nearly impossible to implement in the long-term. He also gives a key summary of each so listeners know what the essential takeaway of each barrier should be.
Questions asked/answered in this episode (in order)
Yesterday I noticed a group of girls who were looking at me and I heard them laughing and and pointing in my direction. I felt down to say the least and immediately wanted to turn to food. I staved it off for a bit, but in the end I eventually succumbed to the need to eat. What can I do in situations like these so I don’t need to eat away my sadness?
I have super healthy evening meals but always eat crap during the day. My dinner is always well formulated with good choices and portion control isn’t an issue at that time. But during the day I’m always snacking and eating- usually foods that are not great choices. How can I break this daytime eating habit?
A few years back I went on a very restricted diet. It worked well and I lost a lot of weight. Now I have gained most of the weight back and cannot seem to stop binge eating. I can go from eating thousands of calories one day to working out extra hard and not eating at all the next. How can I stop this cycle?
Is there anything to the idea of controlling your eating with limited food choices? I find that, for example, when I'm only eating stuff like soups, broth, salad, and some meats that I don't binge, I love food and I feel like variety might be an important thing. I’m just wondering if there is anything to that.
How do I stop thinking about food all day long? I think about what I’m going to eat today, and some days I even think about what I am going to have tomorrow and the next day. I binge every day. While I’m eating, I’m in heaven. Then when I stop, I’m in hell. Why can’t I stop obsessing over food?
To get a copy of Tommy's Bestselling Book, Heavy Brain, follow this link https://amzn.to/2Xaa6mr
Tommy uses a combination of historical data and his own personal experiences to shed light on the trauma that we all have and all ignore.
To get a copy of Tommy's Bestselling Food Addiction Book 'Heavy Brain', follow this link https://amzn.to/2Xaa6mr
To join the free food addiction and emotional eating support group, follow this link https://www.facebook.com/groups/overcomefoodaddiction/
Tommy sits down with one of his coaching clients to discuss how she successfully overcame her severe addiction to fast food.
In this AMA Tommy answers:
Do you need to count calories/macros to lose fat?
Is there a 'best time of day' to exercise?
Is there a specific balance of cardio vs strength training I should aim for?
What is a good balance of intermittent fasting with fasted workouts?
Are there supplements I should be taking?
What do you do about sauces and marinades etc?
Does washing your produce with vinegar and baking soda remove pesticides?
Is saturated fat bad for my health?
What does Tommy eat every day?
In part 2 of this series Tommy discusses the connection between adverse life experiences, unmanaged emotions, and our drive to self-medicate with food, alcohol, technological distraction, and lazyness.
Questions answered in this Q and A
What is my daily routine?
What emotional eating issues do I struggle from?
What are my Top 5 books for improved health?
What to do if meditation/mindfulness doesn't work for you?
Why is it important to understand the roots of your emotional drivers?
What are some simple strategies for late night snacking?
How can I minimize the damage of snacking/overeating?
In this episode Tommy discusses the concept of 'order and chaos' including how living to close to either leads to health issues while finding balance leads to health success. Tommy has also included the original Tedx Talk by Jordan B Peterson that inspired this line of thinking.
In this episode Tommy discusses the motivations for eating that lead us into weight issues and how even the most 'healthy' individuals will try to out exercise hedonic eating patterns while facing emotional distress.
In this two-part episode Tommy discusses how adverse life experiences can lead us to health struggles well into adulthood. In part 1 Tommy throroughly discusses this concept, and in part 2 Tommy delivers the solution to the problem.
To grab a copy of Tommy's bestselling Food Behaviour book, follow this link https://amzn.to/2Xaa6mr
To join the Free Food Addiction Support Group, Follow this link https://www.facebook.com/groups/overcomefoodaddiction/
In this episode Tommy discusses what food addiction is, how it plays out in our lives, and how we can begin taking control of our food addictions for better health.
In this episode, Tommy discusses why diet and exercise centricity is a poor strategy for solving our often complex health issues and how you can identify where your focus needs to shift in order to see long-term success.