10 Red Flags in Diet Plans with Matt Borris

WEBVTT 1 00:00:00.000 --> 00:00:04.480 Twin Cities Kettlebell Club: Owen, and watch. Watch your ears. 2 00:00:22.630 --> 00:00:46.949 Twin Cities Kettlebell Club: All right. Welcome into this week's episode of the platform, podcast and Happy New Year, happy 2025 to everyone out there that actually listens to this. Podcast or you know, if you watch it on Youtube, I'm sorry I'm not better looking, but you know to to help with that I brought in somebody that is much better looking than me from America's 51st State, Canada we've got. 3 00:00:46.950 --> 00:00:55.590 Twin Cities Kettlebell Club: We've got Matt Boris, my friend, and the owner of Phoenix. Wellness is on today. We're going to be talking about 4 00:00:55.590 --> 00:01:11.890 Twin Cities Kettlebell Club: 10 red flags that you should watch out, for if in this New Year you're looking for a new diet plan to help you kickstart your weight loss journey, or you're looking for a new exercise routine, trying to really go after that resolution to be healthier this year. We just want you to to be careful, because 5 00:01:11.890 --> 00:01:35.079 Twin Cities Kettlebell Club: this is the time when unscrupulous marketers are going to be pushing programs that we think are completely bullshit, dangerous, and potentially harmful to your well-being, which is completely against what your resolution might be. So Matt welcome in and congratulations on your newfound American citizenship being our 51st State. 6 00:01:35.440 --> 00:01:43.620 Matt Borris: Well, Jordan, I got 3 things to say, one happy New Year. Great to see you, Buddy. 2. Thanks for having me on the podcast and 3 way too soon for that comment. 7 00:01:44.110 --> 00:01:54.859 Matt Borris: Not funny. We are not the 51, st State. This might be a separate 8 episode podcast between us, where we go. Completely political. So yeah, too soon. 8 00:01:54.860 --> 00:02:12.480 Twin Cities Kettlebell Club: That'd have to be a completely other spinoff podcast because I don't think people want to hear us ranting about the various politics across the border, but I knew I knew that was going to put a charge into Matt, and I wanted him to come in with with some fire, because he is Phoenix wellness. So you know how. How's the New Year starting for you? So far. 9 00:02:12.750 --> 00:02:21.108 Matt Borris: You know it's been. It's been really good. You know. Still putting along and everything. The the coaching still going fantastic, obviously been seeing a little bit of an influx of 10 00:02:21.500 --> 00:02:48.719 Matt Borris: some nutrition clients asking questions. You said it perfectly. You know this is the time of year where people are really kind of looking back, and it's a fresh year. It's a fresh start. It's really time to start hitting those goals, and you know, nutrition is always one of the big things. Weight loss is one of the biggest goals for most people, you know, fitness level becoming healthier. And it's really nice to see, you know a lot of people reaching out to me asking questions about this and that. You know a lot of people at the gym as well asking questions so 11 00:02:48.992 --> 00:02:51.990 Matt Borris: busy time of year. But you know, if if I didn't 12 00:02:51.990 --> 00:02:55.720 Matt Borris: love this and love being busy with this, it I'm definitely in the wrong industry. So. 13 00:02:55.720 --> 00:03:11.039 Twin Cities Kettlebell Club: Well, how how do you? How do you feel about the the New Year? New Year? New? You like resolution season like personally. How do? How do you feel about it like? Do you? Do you embrace it, and like use it as an opportunity? Do you set resolutions, or do you not set resolutions. 14 00:03:11.400 --> 00:03:14.910 Matt Borris: I don't set as many resolutions as I used to. I mean I 15 00:03:14.950 --> 00:03:39.769 Matt Borris: anything any catalyst for positive change I'm all for. So whether that's it's a New year. It's a new season. It's a birthday. It's an anniversary. A child was born, you know. It's whatever helps get getting people from that, you know, precognitive to cognitive to action state. So New Year's is always that big one. We have that new thing. It's a new start. So you know what. It's a little bit sometimes overwhelming. 16 00:03:39.770 --> 00:03:50.569 Matt Borris: Sometimes people go a little too hard at it. You know, we're gonna see a huge influx, you know. You see all those great memes of the gym. You know people the the All year gym, people looking out, and there's 17 00:03:50.920 --> 00:03:57.810 Matt Borris: this will last 3 months. So but you know what it's. It's positive. You know, anything like that helps 18 00:03:58.000 --> 00:04:09.499 Matt Borris: get people to get through those different levels of the psychology of change and actually seek out and try to. You know better themselves. Seek objectives, do that thing they've been trying to do forever. 19 00:04:10.260 --> 00:04:14.950 Matt Borris: you know, if it's if it's the calendar date. That does it. That's that switch. I'm here. 20 00:04:15.300 --> 00:04:41.010 Twin Cities Kettlebell Club: Yeah, I love that I was. Yeah, it was. It was weird. I went out to just to the garage the garage. Gym the other day, and there was there was a chick. There was a chick on my platform doing doing squats in her in her gymsharks, and and a guy doing curls in my squat rack. It was. It was really weird, I was. But you know, it was like, you know. Oh, these are the New Year's resolutioners, I guess, in my, in my, in my garage. Gym! I don't remember getting any membership dues. 21 00:04:41.010 --> 00:04:48.730 Twin Cities Kettlebell Club: you know. I'm I'm with you, though I like I like I hate. I hate those like those influencers, or even just regular gym goers that are like. 22 00:04:48.790 --> 00:05:02.640 Twin Cities Kettlebell Club: get the F out of here all you Newbie Resolution, or people like you get out of my space, and it's like no like welcome their space. I I want. I want you to be successful. I hope everyone's resolutions go well, because 23 00:05:02.990 --> 00:05:16.470 Twin Cities Kettlebell Club: we all are psychological creatures that need those little catalysts like those little like you said like anything that gets you over the edge to go from like thinking about change, to actually trying to change. I'm with you. You can do it like 24 00:05:17.010 --> 00:05:44.689 Twin Cities Kettlebell Club: I God God speed to you like. I really hope you are successful in your resolutions. I don't really set resolutions anymore. I really try and reflect on. You know what went well last year, and what are my intentions for next year? I don't really set resolutions necessarily, but but I try and have some intentionality and some goals for my year. But if you set resolutions I'm rooting for you, man, like I really I really hope that they're they're successful for you, because I just. I hate that when it's like 25 00:05:45.060 --> 00:05:53.240 Twin Cities Kettlebell Club: no, this ain't your space. You don't own this, you know. You don't own this gym, and if you do own this gym, and you don't want New Year's resolutioners. I question. 26 00:05:53.240 --> 00:05:54.059 Matt Borris: Wrong, industry. 27 00:05:54.060 --> 00:06:19.359 Twin Cities Kettlebell Club: Yeah, I question your business intelligence because I used to tell my my trainers when I was working at lifetime, and had, you know, had a few trainers that that I was managing. I was like, Hey, make hay while the sun is shining, because this is this is the time to fill your book of business and help. Take those people that are thinking about change to delivering actual results. And you can actually keep them successful on their programs and actually give them some success. You have a chance to change lives right now. 28 00:06:19.360 --> 00:06:40.110 Matt Borris: And to all those Gym Bros and Jim Karen's that are judging people. You walked in for the 1st time one time as well. Right? So you were there. You did this embrace it, you know what? Yeah, you might be waiting a little longer for your machine. Go up and talk to that person. How many more sets do you have left? Is there anything I can do to help you this, or you know what, venture out and try something new. 29 00:06:40.110 --> 00:06:51.049 Twin Cities Kettlebell Club: Yeah, do something new. Do a movement you haven't tried, maybe try something in the sagittal plane. I don't know. It's weird, you know. There's multiplanar movements, too, not just curls and squats and deadlifts. But you know, anyways. 30 00:06:51.050 --> 00:07:14.819 Twin Cities Kettlebell Club: we'll we'll we'll set aside our rants about some of the challenges of New Year's. But one of the things that that we wanted to. We wanted to kick off this this, what's hopefully going to be a recurring series for for 2025, talking about setting intentions. Matt and I are Matt and I discussed. And we're like, Yeah, maybe we'll do it like a recurring series of of things where it's, you know, you know, what really grinds my gears we're going to talk about. 31 00:07:14.820 --> 00:07:38.390 Twin Cities Kettlebell Club: We're going to talk about the shit that really, that really drives us crazy in the fitness industry. And hopefully, we'll have some positive topics in there. But we we really wanted to talk about like, what are the top? 10 red flags? Because if you're brand new to this, and you've got a New Year's resolution, there are all sorts of marketing things that are going to get in your feed. And you know, especially if you're on Facebook, you know the microphones are listening. You're going to suddenly see things pop up. And you're going to see every 32 00:07:38.390 --> 00:07:50.709 Twin Cities Kettlebell Club: Joe Schmo, 6 pack Ab influencer trying to pitch some type of program to you at this phase of the year. And so we really wanted to give like what we think the top 10 33 00:07:51.360 --> 00:08:10.620 Twin Cities Kettlebell Club: red flags are that should make you go. Whoa! Maybe I shouldn't do this, or maybe I shouldn't spend my hard earned money and dedicate my very precious and limited motivation behind this this program. That's not designed for setting you up for long term success. So I think the number one. 34 00:08:10.690 --> 00:08:27.900 Twin Cities Kettlebell Club: the number we're going to start at the top. We're not going to make you wait till the end of the episode. Please stay with us for the entire episode. You know, we're gonna we're gonna give you the good shit right up front. So, Matt, I'll let you do what's what's what's number one? The number one thing that should be a red flag that stops people and is like, Well, I probably shouldn't do this program. 35 00:08:28.500 --> 00:08:40.959 Matt Borris: If there's 1 thing you can look at, one question you bring into any nutrition program, diet program or health program is is this program requiring me to go into an extreme 36 00:08:41.120 --> 00:08:45.769 Matt Borris: calorie restriction and deficit for long periods of time. 37 00:08:46.190 --> 00:08:59.259 Twin Cities Kettlebell Club: Now, what does extreme mean when you say extreme like, give me some parameters. I realize it's gonna be. It's gonna there's gonna be some like it depends, I know that's always the answer. But like what? What is like the threshold that makes you be like holy crap! That's way too much. 38 00:08:59.440 --> 00:09:19.480 Matt Borris: You know, it's that's a really big question. Again. It depends on the person. If we're talking about a 25 year old male, you know what I would say as a nutritionist, a 4 to 500 calorie deficit is actually manageable. It depends on the person depends on the habits and the workout. But if we're talking about a 65 year old postmenopausal woman. 39 00:09:19.670 --> 00:09:28.589 Matt Borris: we're talking to one to 2 Ca 100 calories. So it really depends on the person. So if you're just getting a blanket, hey, we're going hard on you. 40 00:09:28.710 --> 00:09:38.090 Matt Borris: That's bad. Let me give you an example of what I did. So when I was 1st looking at my nutrition programs, when I was so I had gotten to a point, I wasn't happy, and I was almost 270 pounds. 41 00:09:38.240 --> 00:09:47.580 Matt Borris: A friend of mine entered, who is a big proponent of a let's just call it a well known marketed, large nutrition company. 42 00:09:47.950 --> 00:09:50.460 Matt Borris: My maintenance for anyone. 43 00:09:50.770 --> 00:09:52.187 Twin Cities Kettlebell Club: Optavia. I'm sorry. 44 00:09:52.660 --> 00:09:53.259 Matt Borris: Too much. 45 00:09:53.867 --> 00:09:55.099 Twin Cities Kettlebell Club: Oh, sorry I I. 46 00:09:55.100 --> 00:09:55.610 Matt Borris: Yeah. 47 00:09:55.610 --> 00:09:56.989 Twin Cities Kettlebell Club: I picked the wrong one. 48 00:09:56.990 --> 00:10:18.110 Matt Borris: Optavia would have been probably about 300 calories lower than this. So I did their their standard. Survey this and that. So just to give you an idea. I was about 270 pounds, so I think my my maintenance at that point was about 34 to 3,600 calories a day. I got my plan back, and it was 1,650, so I was going to be on almost a 2,000 49 00:10:18.390 --> 00:10:21.850 Matt Borris: calorie a day deficit. 50 00:10:22.490 --> 00:10:46.070 Twin Cities Kettlebell Club: And this is this is where the data nerd in me is going to say, if you really want to think about it in terms of how do? How do I understand this? Where? Where it applies to you as an individual, use percentage of a deficit because that will that will kind of normalize for whether you're a man or a woman, or what like, if you're going anything over, what do you think? Like 25%, I think is as big of a deficit. And then that's still. That's a pretty extreme deficit. 51 00:10:46.070 --> 00:10:48.050 Matt Borris: That's that's very heavy. 52 00:10:48.050 --> 00:11:03.320 Twin Cities Kettlebell Club: That's an aggressive cut. But like that is, you can do 25% for a short period of time. But that's a pretty big. Anything that's more than that would be an immediate red flag. And anything that's more than like 15%. I would be like. 53 00:11:03.430 --> 00:11:06.799 Twin Cities Kettlebell Club: you might want to think about how sustainable that is. 54 00:11:06.800 --> 00:11:31.639 Matt Borris: It. Would that 25%, that person better have everything dialed in their sleep is a fortress. They're eating whole foods. They're controlling everything. They know how to read their biofeedback. They're working very closely with the coach to know, you know. We might want to stay in that cut for 8 weeks, but that biofeedback might say we have to come out after 5, so that would be the only time where I would ever push someone to that extreme of a limit. But 55 00:11:31.660 --> 00:11:48.709 Matt Borris: yeah, on a whole, that 10 to 15% mark, that's that's usually something very sustainable. We're gonna be able to identify red flags. Bio feedback markers have some conversations about the reaction and be able to get that person out before kind of the negative side effects. And 56 00:11:48.770 --> 00:12:00.260 Matt Borris: you know it's something where we'll be talking more about. But when we start getting out of the fat cut, and then we start doing a mass cut, and that's not what most people want. We want to lose fat. We don't want to lose mass. 57 00:12:00.330 --> 00:12:27.739 Matt Borris: so if we go too heavy, our body will start to cannibalize our muscle because they are looking for glycogen. They are looking for calories. We're not working out. We're not sustained that much. We don't need that muscle. Our body will get rid of it, which is exactly what we're trying to do with the fat cut. We're trying to say we don't need all that body fat. Let's release it. So yeah, extreme calorie restrictions. Oh, God, I mean, we're forever. We were talking that 1,200 calorie a day trend. 58 00:12:27.970 --> 00:12:34.729 Matt Borris: Unfortunately, it's being replaced with an 800 calorie a day trend, and I've worked with 4 or 5 people right now. 59 00:12:34.730 --> 00:12:41.279 Twin Cities Kettlebell Club: 1,200 calories is is effective. 800 calories is going to be even more effective. I'm just gonna reach my goals that much faster right? 60 00:12:41.280 --> 00:12:50.590 Matt Borris: The the horrifying term I keep hearing from people is well, I read, I can survive on 800 calories, well surviving and being healthy are 2 61 00:12:50.750 --> 00:12:52.950 Matt Borris: completely different topics. 62 00:12:52.950 --> 00:13:04.670 Twin Cities Kettlebell Club: Let me know how that boomerang comes back right on that 800 calorie deficit. And that's really the problem when we're talking about extreme caloric restriction. Is it effective? Absolutely, it works 63 00:13:05.100 --> 00:13:08.950 Twin Cities Kettlebell Club: calories in calories out is still one of the higher order. 64 00:13:09.060 --> 00:13:31.080 Twin Cities Kettlebell Club: You know, functions that we deal with when we're talking about nutrition coaching, but you have to understand that intensity always has a cost, and that whether that's exercise, nutrition, deficit sleep, deficit stress at work, stress at home all of those things, anything that's an intense stimulus has a cost. And you need to account for that when you're thinking about these things, right. So 65 00:13:31.210 --> 00:13:34.510 Twin Cities Kettlebell Club: when we when we think about extreme calorie restriction. 66 00:13:34.680 --> 00:13:48.929 Twin Cities Kettlebell Club: one of the ways that this happens in a lot of these programs is, we start demonizing things right like the big one that that always drove me crazy is is when you're like, Oh, my! My dad tells me I don't eat 67 00:13:48.930 --> 00:14:05.450 Twin Cities Kettlebell Club: bread anymore. I don't eat pasta anymore. And I don't eat. You know, Xyz anymore. And I'm like, Okay, cool. Why, you know, my mom got on a whole, on a whole kick because of the the gluten belly. I don't know if you've ever seen that book right. 68 00:14:05.450 --> 00:14:05.900 Matt Borris: Yup! 69 00:14:06.350 --> 00:14:23.309 Twin Cities Kettlebell Club: Gluten belly. So they demonized an entire group of foods, basically saying, Oh, wheat is so far removed. It's been, you know, cross pollinated and genetically modified. And all of these things. And so now, anything that contains wheat is a problem. It's like, Well. 70 00:14:23.470 --> 00:14:32.379 Twin Cities Kettlebell Club: I, personally can eat wheat without pretty much any problems like it doesn't, doesn't really give me much difficulty. 71 00:14:33.170 --> 00:14:45.719 Twin Cities Kettlebell Club: I will say there's there's limits to that like if I have too much beer. If I have an entire night where, like, you know, I don't drink that much beer anymore, even as much as you and I both love beer. I don't drink beer that much anymore because I love it, and it doesn't love me back. 72 00:14:45.720 --> 00:14:53.890 Matt Borris: I am. We are both in this exact same boat. We did our 1st interview. I think we were both having Bourbon and beer. I think right now we're both drinking carbonated water. 73 00:14:53.890 --> 00:15:21.650 Twin Cities Kettlebell Club: Yeah, I'm I'm drinking. I'm drinking seltzer. Yeah. And it's you know. But that's like demonizing an entire food group is is problematic. And like. So you'll you'll see like, Oh, don't eliminate if you just eliminate grapes or you just I see all I see ridiculous proposals out there where it's like like either demonization of an entire food group, or it being the entire premise of the diet where it's like, Oh, you're only eating this, or you're only eating like we're only. 74 00:15:21.650 --> 00:15:24.210 Matt Borris: Everything you eat must go on the barbecue. 75 00:15:24.360 --> 00:15:27.230 Twin Cities Kettlebell Club: That is the key the barbecue unlock, you know. 76 00:15:27.230 --> 00:15:30.240 Matt Borris: Fat, burning potential of your food. 77 00:15:31.050 --> 00:15:42.980 Twin Cities Kettlebell Club: Yeah, any, any like any demonization of of an entire food group, or any demonization of of a specific approach like that to me is is super super problematic. 78 00:15:43.660 --> 00:15:48.080 Matt Borris: So that's that's our number 9, right? Any demonization of an entire food group. 79 00:15:48.080 --> 00:16:04.429 Twin Cities Kettlebell Club: Yeah. Yeah. Well, and that that then kind of dovetails into like, the whole reason my dad doesn't do doesn't do bread or wheat or pasta. My mom eliminated anything that contained gluten. But my dad believes that he just can't metabolize carbs. 80 00:16:06.740 --> 00:16:07.810 Matt Borris: Number 8. 81 00:16:09.033 --> 00:16:10.240 Twin Cities Kettlebell Club: Do you. 82 00:16:10.240 --> 00:16:12.830 Matt Borris: Minimizing any macro. So 83 00:16:13.320 --> 00:16:28.850 Matt Borris: little bit macros are the nutrients that we get our adenosine triphosphate from. So remember we do not burn calories. Calorie is a unit of measurement. The actual chemical compound that fuels our cells, densine, triphosphate. 84 00:16:28.850 --> 00:16:29.860 Twin Cities Kettlebell Club: Atp for those. 85 00:16:29.860 --> 00:16:32.179 Matt Borris: Atp for short, which we'll be using. 86 00:16:32.720 --> 00:16:40.270 Matt Borris: We get this positively from 3 sources protein facts, and I think. 87 00:16:40.420 --> 00:16:41.350 Twin Cities Kettlebell Club: Okay. 88 00:16:41.350 --> 00:16:42.080 Twin Cities Kettlebell Club: Steak. 89 00:16:42.820 --> 00:16:44.930 Matt Borris: Your your favorite food group. 90 00:16:44.930 --> 00:16:47.420 Twin Cities Kettlebell Club: My favorite food. Yes, absolutely. 91 00:16:47.420 --> 00:16:53.489 Matt Borris: So protein fats, and I've actually brought a special guest along to introduce the 3rd one. You just did 92 00:16:55.920 --> 00:16:57.549 Matt Borris: the fucking potato. 93 00:16:57.720 --> 00:17:17.479 Matt Borris: Don't be afraid of it. Carbs are your friend. Carbs are not bad for you. None of the 3 mate, the 3 macronutrients we get atp from are bad for you. When none of these add weight, they do not stick to your bones. If you are gaining body fat is because you are in a caloric surplus. 94 00:17:17.990 --> 00:17:18.310 Twin Cities Kettlebell Club: Period. 95 00:17:18.310 --> 00:17:20.170 Matt Borris: Hi Terry. Sorry. 96 00:17:20.170 --> 00:17:36.379 Twin Cities Kettlebell Club: Period full stop. Calorie surplus equals equals increase in body stores. Caloric deficit equals decrease in body stores. It's more complex. There's a lot of complicated stuff that goes into that, that underlying math. But that formula works. 97 00:17:37.190 --> 00:17:38.790 Matt Borris: We need all 3 98 00:17:38.940 --> 00:18:05.900 Matt Borris: that beautiful Seinfeld episode, you know, where they're all sitting around eating the fat, free yogurt, and they've gained weight so clearly the yogurt had to have fat in it because fat's bad. We never talk about the fact that they're sitting around 3 or 4 days a week, having cup after cup of high caloric desserts. It's the calories. It wasn't the fat, fat, super important for hormone production, gut health, digestive health. We need dietary. Fat dietary, fat does not equal body. Fat 99 00:18:07.460 --> 00:18:09.090 Matt Borris: is not bad for you. 100 00:18:09.310 --> 00:18:22.319 Matt Borris: Carbs are not bad for you. People say, well, Pasta puts on weight. Well, it's because you have 2 plates of it with sauce, with meat, a couple glasses of wine, cheese garlic, bread with cheese. It's the calories. So any. 101 00:18:22.320 --> 00:18:31.940 Twin Cities Kettlebell Club: Are mad at you right now, for for talking about their entire, you know basis of the Italian diet there, but not 6 plates of it, right like. 102 00:18:31.940 --> 00:18:47.830 Matt Borris: Exactly. It's again we get back to what we were saying before is we have to be in. We have to control our calories in. So that is any diet plan that is saying, just cut out fat or go to extremely low fat. 5% fats. 103 00:18:48.150 --> 00:19:02.410 Matt Borris: How carbs are bad. We haven't really found a really popular diet that's demonizing protein yet. I'm sure it's coming. The only source that we get Atp. From that we can eliminate or extremely limit, is alcohol. 104 00:19:02.610 --> 00:19:06.512 Matt Borris: Alcohol contains it. It is 7. So both 105 00:19:07.300 --> 00:19:10.546 Matt Borris: carbs and protein are 4 grams of 106 00:19:11.330 --> 00:19:13.540 Matt Borris: 4, 4 4 calories per gram. 107 00:19:13.540 --> 00:19:14.170 Twin Cities Kettlebell Club: Yep. 108 00:19:14.170 --> 00:19:38.400 Matt Borris: Fat is 9. Alcohol is 7, so it's extremely calorically dense. And also when you have alcohol in your system, your body treats it as a toxin which it is, and it hijacks your metabolism. All your body is doing when there's alcohol in your system is trying to destroy and purge that alcohol. It's why I can sit around, and I can drink glasses of water all day long and pee once or twice I start drinking beer. 109 00:19:38.880 --> 00:19:49.179 Matt Borris: My body is trying to flush it out of my system. That's why we pee. So much so. That is the only if we want to demonize a source that we get atp from 110 00:19:49.370 --> 00:19:57.169 Matt Borris: only alcohol carbs, fat protein, all needed in a diet, including during your fat cut. 111 00:19:58.500 --> 00:20:24.889 Twin Cities Kettlebell Club: Alcohol is a class one carcinogen as well, which puts it up there with tobacco, smoking tobacco right? So that that is sad, sad news for everybody that bought into the oh, if if you need polyphenols, drink your entire bottle of red wine to get your polyphenols, because a recent study shows that red wine can help you lose weight. No, that is 112 00:20:25.220 --> 00:20:29.850 Twin Cities Kettlebell Club: our red flag number 4, which is. 113 00:20:29.890 --> 00:20:41.040 Twin Cities Kettlebell Club: do not believe, any hot new trend that lacks scientific backing. And if there's only one study claiming this thing, you should probably 114 00:20:41.040 --> 00:21:05.399 Twin Cities Kettlebell Club: check it. Because, has it been replicated? What did the study actually say? Because the study that even was was turned into this wonderful clickbait headline that got every Karen in her juicy Couture feeling like she could drink her, you know, entire bottle of Chablis after her workout, because it was helping her. Her fat loss was not reading what the actual study said, which was that 115 00:21:05.400 --> 00:21:11.349 Twin Cities Kettlebell Club: polyphenols are linked to weight loss. Polyphenols you can get from. 116 00:21:11.640 --> 00:21:16.469 Twin Cities Kettlebell Club: oddly enough, grapes just just regular old grapes, not 117 00:21:16.750 --> 00:21:20.650 Twin Cities Kettlebell Club: fermented grapes aged in oak casks and. 118 00:21:20.650 --> 00:21:24.649 Matt Borris: Yeah, the sulfites in wine are really good for heart health. 119 00:21:25.130 --> 00:21:28.509 Matt Borris: Yeah. They come from the grape, eat the grape. 120 00:21:29.260 --> 00:21:36.049 Twin Cities Kettlebell Club: Yeah, so I, that's another red flag like any any new program that is coming out based on some 121 00:21:36.050 --> 00:21:59.629 Twin Cities Kettlebell Club: hot new study or some news, you know, some new trend that everyone's doing like the master cleanse, or whatever. Honestly, I would just say, like anything that is super popular or super Trendy, if it's trending on Tiktok, that to me would be a red flag right there. I just would be like, I really need to think critically about this, because 122 00:21:59.630 --> 00:22:09.259 Twin Cities Kettlebell Club: if it's that popular, and there are that many people promoting it, I wonder if it actually has the scientific backing that they say. 123 00:22:09.260 --> 00:22:31.259 Matt Borris: Are, are the dieticians, the nutritionalists of the world. Really looking into this. And you know they might have the scientific backing. But that scientific backing was from 1965, and there are 150 studies completely debunking it. But it's retro and vintage which that's awesome. And it worked back in the day right? I mean, they used to give women right after they gave birth. Guinness. We should start doing that again right. 124 00:22:31.610 --> 00:22:32.500 Twin Cities Kettlebell Club: I mean. 125 00:22:33.420 --> 00:22:40.610 Twin Cities Kettlebell Club: I don't. I don't mind it, but that's the Irishman in me. I just. I'm always looking for an excuse to have a Guinness, but that's neither. 126 00:22:40.610 --> 00:22:43.659 Matt Borris: So that's good. We're not basing on science. We're basing on culture and. 127 00:22:43.660 --> 00:22:48.030 Twin Cities Kettlebell Club: Yeah, that's just my feelings. Yeah, it's the science doesn't care about your feelings. 128 00:22:48.280 --> 00:22:57.189 Matt Borris: It's the same in the Italian to me where I'm going for that 3rd bowl of pasta. It's the science I know is wrong. But the cultural heritage in me, I should probably have a 3.rd 129 00:22:57.990 --> 00:23:09.949 Twin Cities Kettlebell Club: What about? What about the stuff that is gonna hit your news feed, or as you're driving past it on the on the Interstate, you know, 30 pounds 30 pounds in 30 days, I think, was it was one that we. 130 00:23:09.950 --> 00:23:22.660 Matt Borris: Yeah, we we were talking about this a little bit earlier on. So our number 5 is any plan that has seemingly too good to be true, unrealistic, or absolutely immediate 131 00:23:23.080 --> 00:23:24.200 Matt Borris: results. 132 00:23:24.400 --> 00:23:35.039 Matt Borris: Jordan was just bringing up a great sign. I used to drive past on the way to work. It was right by a gas station, and it said, Lose 30 pounds in 30 days right now. 133 00:23:35.730 --> 00:23:36.710 Matt Borris: Wow! 134 00:23:36.920 --> 00:23:53.720 Matt Borris: That's amazing. And you know, I've always wanted to call. So I'm I'm right now about a 235 pound guy about 17.5% body fat ish. So I'm thinking, if I'm gonna lose 30 pounds and 30 Jordan. Do you think the incision would have to be above or below my knee? 135 00:23:54.255 --> 00:23:54.500 Twin Cities Kettlebell Club: So. 136 00:23:54.500 --> 00:23:55.809 Matt Borris: Lose that 30 pounds. 137 00:23:55.810 --> 00:24:01.409 Twin Cities Kettlebell Club: 30 pounds based on your build probably needs you gotta have some quad meat involved in that to get that level of. 138 00:24:01.410 --> 00:24:03.870 Matt Borris: I don't have to go above. Yeah, just not doing enough caps right. 139 00:24:03.870 --> 00:24:08.769 Twin Cities Kettlebell Club: I'm afraid. Yeah, I've seen your calves, and you know they're nice, but they're not 30 pounds nice. 140 00:24:08.770 --> 00:24:27.110 Matt Borris: Yeah, they definitely got more meat in the quad. So these are the plans that are trying to suck you in, and these will be the ones that have the extreme caloric restrictions. These are the ones that are going to demonize food groups. They're going to be unbelievably restrictive. And they're for the most part going to be the plans that are telling you. You cannot do 141 00:24:27.260 --> 00:24:32.809 Matt Borris: any of the following things. They're not going to be teaching you how to do things properly. 142 00:24:33.490 --> 00:24:51.430 Matt Borris: These will be painful. These will be unpleasant plans, and they will likely have, I hope, if you stick with them too long. The exact thing. Let's talk about that 800 calorie a day diet, long term repercussions that you know you might be able to lose that weight in 6 months. But 143 00:24:51.530 --> 00:25:05.400 Matt Borris: the reoccurring health issues are going to be coming back. I'll bring up a friend of the podcast Mike, Milner. He's been on a few times, he went on, such heavy caloric deficits that he has a thyroid issue now, and that's going to be with him for the rest of his life. 144 00:25:05.740 --> 00:25:06.160 Twin Cities Kettlebell Club: Yeah. 145 00:25:06.160 --> 00:25:29.660 Matt Borris: So we have to understand that a lot of people in the nutrition industry are good people. They want to help, but business is business, selling nutrition plans, or selling cars, or selling shoes, or selling cocaine. It's a business, and people want money, and they want you to. We are a society where we want things right now. We just kind of went on a little bit of a rant about Amazon. 146 00:25:29.940 --> 00:25:44.410 Matt Borris: People don't want to pick things. They might, hey? I need a new pair of shoes. So you know what? I'll block out some time tomorrow. I'll actually drive to a store. Maybe I'll go to another store. No, I want to get on my phone. I want what I want right now when I want it. And that's what a lot of these 147 00:25:44.530 --> 00:25:52.270 Matt Borris: big promise, quick results. Plans are playing on where you want to lose weight right now. You don't want to be talking to a nutritionalist like me, where, I say. 148 00:25:52.760 --> 00:26:00.280 Matt Borris: you know what, Jordan we might be on. We might be getting a maintenance going for 6 months first, st where before you see any results you might. 149 00:26:00.280 --> 00:26:00.790 Twin Cities Kettlebell Club: But. 150 00:26:00.790 --> 00:26:03.000 Matt Borris: Or you might gain weight first.st 151 00:26:03.000 --> 00:26:03.850 Twin Cities Kettlebell Club: No. 152 00:26:04.330 --> 00:26:15.570 Matt Borris: Yeah, to do this healthy. Oh, and then you know what's gonna be a lot of slow progress. And you know, you're gonna they're gonna be days where your biggest thing is. Gonna be sleep. And 153 00:26:16.130 --> 00:26:18.709 Matt Borris: are you ready taking a rest day. 154 00:26:20.300 --> 00:26:23.840 Twin Cities Kettlebell Club: But I gotta be on my grind. I gotta and the grind 155 00:26:23.840 --> 00:26:26.750 Twin Cities Kettlebell Club: and grind baby right? I get that dopamine stops. 156 00:26:27.260 --> 00:26:37.990 Matt Borris: Yeah. So the that is a major red flag. If someone is telling you that come in, I'm gonna promise you results right now, they're gonna be super quick. It's gonna be super easy. 157 00:26:38.350 --> 00:26:40.460 Matt Borris: They are selling you something. 158 00:26:41.140 --> 00:27:02.430 Twin Cities Kettlebell Club: Well. And the other thing that the other thing that goes into those like unrealistic claims, typically because, you know, headlines don't have time for context is, it goes right into our next red flag, which is, it's a 1. Size, fits all approach right? It's like, Hey, you are going to lose 30 pounds in 30 days. What if I don't have 30 pounds to lose? Right? You know that might. That might be 159 00:27:02.480 --> 00:27:26.209 Twin Cities Kettlebell Club: great for somebody that like their target is, you know, losing 30 pounds because they're a hundred pounds overweight. That might be a realistic goal for them. But the problem is for a lot of people. They see that. And they're like, Oh, man, I've always really wanted to be insert ideal goal weight here. And if they're 30 pounds away from that number. They're like I could be my ideal goal weight in a month. Oh, that sounds amazing. 160 00:27:26.210 --> 00:27:48.300 Twin Cities Kettlebell Club: Well, yeah, that headline was not written for you. It was targeted at a completely different avatar they're trying to get a response from somebody that their program might be built for might be targeted for. But a lot of these people are not going to qualify people out that come in and say, Oh, I saw your billboard, and I want to lose 30 pounds in 30 days, they're going to say, oh, I'm sorry. I'm sorry, Matt, actually 161 00:27:48.540 --> 00:28:15.329 Twin Cities Kettlebell Club: in order for you to lose that much weight. We would probably need to do some things that are completely unsafe. So for you, it's probably going to be more like 5 pounds in the 1st 30 days, maybe no pounds in the 1st 30 days. Talk about a bait and switch. You won't close a lot of people that way. So instead, it's a lot easier to just be like, yeah, absolutely sign up here. Here's here's the program. Here's your 8. Here's your, you know, 30 day commitment, and it's only going to cost you 99 for the 1st 30 days, but a 3 month commitment. 162 00:28:15.900 --> 00:28:36.590 Matt Borris: Yeah, I'll take 3 of them right now. Jordan, yeah, we see this a lot, too, though it's how they target couples, too. So great, you know. Sometimes you'll see. You know, couples, they decided New Year's resolution. They're going to lose weight. Well, one guy is a 275 pound 6 foot 50 year old, man, the other one is a hundred 40 pound postmenopausal woman. 163 00:28:37.850 --> 00:28:39.829 Matt Borris: These plans will not work together 164 00:28:40.280 --> 00:28:43.309 Matt Borris: at all. They have to be individualized. But again. 165 00:28:43.630 --> 00:28:47.930 Matt Borris: give me that money. This is a product I'm selling, and you know what 166 00:28:48.680 --> 00:29:04.399 Matt Borris: we'll make it work for for both. You well, you know what it doesn't work. It's completely different types of people, types of bodies, types of goals like you said. You know, when you were coming down from an offensive lineman compared to me. You know, when I was a 200 pound 6 foot 5, Guy, we're not losing 167 00:29:04.820 --> 00:29:10.569 Matt Borris: weight at even when on the same program. We are not losing weight at the same rate at all. 168 00:29:12.200 --> 00:29:20.619 Twin Cities Kettlebell Club: Yeah, it's very, very different, very different approaches. That is, any anytime. Somebody tells you that that their program works for everyone 169 00:29:21.180 --> 00:29:50.339 Twin Cities Kettlebell Club: that should make you that should make you pause a second. I can say my framework works for anyone right? Because I can customize the principles of the framework that we're talking about and apply it to various individuals. But it requires assessment, consultation, iteration, which means trial and error. A little bit right, like data driven approaches all of those things right. But if somebody's just telling oh, no! This program works for everybody. 170 00:29:51.170 --> 00:30:09.659 Matt Borris: It's it's the exact same thing. We've talked about my program. I'm very much a psychological habit environment based nutrition coach. And everyone's going to be different in those regards. Yes, I'm going to, you know, be trying to set up. Are we eating whole foods? Are we prioritizing sleep? Are we doing things to manage our stress level. 171 00:30:09.860 --> 00:30:20.720 Matt Borris: but to do those for different people. It's exactly. It's a very different plan. People are at different places, and that has to be taken effect. I get couples all the time. Yeah, Matt, we're just gonna we're gonna do this together. 172 00:30:21.170 --> 00:30:29.309 Matt Borris: I mean, you're you're going to be on your journey together. But your paths are going to be like lord of the rings where you're gonna go in different ways. And you're gonna come around eventually. 173 00:30:29.480 --> 00:30:51.239 Twin Cities Kettlebell Club: That's fine. I mean, that's fantastic. It's like great. You guys can be there to support one another. I love that I love that you're doing this, you're you're taking this journey together. Your destination is going to be hopefully in the same place where you arrive at a wellness. You know. Wellness approach that lives works for your lifestyle. But how you get there together is probably going to be very, very different. 174 00:30:52.300 --> 00:31:01.500 Twin Cities Kettlebell Club: I gotta. I gotta say the the one that that you put at number 7 is one that I am very, very guilty of, which is like. 175 00:31:02.260 --> 00:31:09.179 Twin Cities Kettlebell Club: Tell me, I can't do something, and I'm gonna say, Fuck, you watch me and I will be 176 00:31:09.440 --> 00:31:19.080 Twin Cities Kettlebell Club: really, really successful. For a period of time. Jen Jen Brocksman was was on the was on the on the Podcast, and she asked me, how long, how long could I, you know, do a particular. 177 00:31:19.080 --> 00:31:19.800 Matt Borris: 90 days. Right? 178 00:31:20.530 --> 00:31:21.020 Matt Borris: Much anything. 179 00:31:21.020 --> 00:31:35.589 Twin Cities Kettlebell Club: I was like, yeah, I was like, 6 months. And she was like, Wow, that's longer than most people. I'm like, I'm a stubborn bastard. You know I can do almost anything for 90 days. I can do a lot of things for 6 months, but can you do it in perpetuity? 180 00:31:36.210 --> 00:31:37.990 Twin Cities Kettlebell Club: Number 7. Go ahead. Man. 181 00:31:37.990 --> 00:31:43.110 Matt Borris: Number 7, any plan or approach that relies 182 00:31:43.410 --> 00:31:54.059 Matt Borris: heavily on willpower to make it succeed. So this is where the big nutrition companies come in where we just said, the one size fits all plan. 183 00:31:54.510 --> 00:32:04.779 Matt Borris: Here is your plan. It's worked for. This person worked for this person, and if you just commit and lock down and do it. It's gonna work for you. That's your willpower. 184 00:32:04.930 --> 00:32:21.220 Matt Borris: The problem with that is any plan like this, where it depends solely on willpower to hold on to pain, discomfort, unhappiness. The analogy I like to use is, it's like depending on your lower back to do deadlifts. It's going to go real. 185 00:32:21.500 --> 00:32:24.399 Twin Cities Kettlebell Club: I'm not. I'm not supposed to use my low back to do deadlifts. 186 00:32:24.550 --> 00:32:30.749 Matt Borris: You can until it doesn't work anymore. And when it doesn't work anymore, it's going to be catastrophic. 187 00:32:31.170 --> 00:32:49.250 Matt Borris: So this is something you really need to do if you are experiencing. If your plan is requiring one of these extreme calorie deficits, it's telling you you can't eat your favorite foods. You can't go to social engagements. You're lacking sleep. You're having to do things you just don't. People don't like doing what they don't want to do. 188 00:32:49.470 --> 00:32:53.709 Matt Borris: We're all stubborn. You're particularly stubborn, but we all stubborn. We like to. 189 00:32:53.710 --> 00:32:54.970 Twin Cities Kettlebell Club: I'm not. You are. 190 00:32:55.592 --> 00:33:04.769 Matt Borris: No, you are okay. And then we just cut out about 7 7 min of us going back and forth, everyone saying this, but 191 00:33:05.760 --> 00:33:13.180 Matt Borris: when willpower gives out, this is when we start to hate ourselves. One of the big things I work on with people is. 192 00:33:13.620 --> 00:33:20.560 Matt Borris: you're not a bad person. You're not where you don't have these things you don't like, because you're a bad person. 193 00:33:20.560 --> 00:33:22.430 Twin Cities Kettlebell Club: Tagline. Come on, just tell them the new Tagline. 194 00:33:22.430 --> 00:33:30.499 Matt Borris: So, thanks to to Mandy Grace for this, a friend of the show, where she thinks I need to change my tagline to Phoenix. Wellness. You're not a piece of shit. 195 00:33:30.950 --> 00:33:31.450 Matt Borris: You're not 196 00:33:31.450 --> 00:33:50.209 Matt Borris: not a piece of shit. If you are being given a plan that you cannot follow. It is a bad plan. It might be right for someone else. But the plan has to be about you when you are in a plan like that, and your willpower like your lower back gives out. That's when you start hating yourself. I'm a piece of shit. 197 00:33:50.430 --> 00:34:16.980 Matt Borris: Fuck it! I can't do this. Fuck it. I ate a piece of pizza when I wasn't too so why don't I just finish the pizza? Why don't I just drink a bottle of wine? Why don't I go to an all you eat buffet I blew this week. We'll start next week. Well, you know I blew this week, so I blew the month I blew the 6 I blew the quarter. You know what? 2025, not my year. We'll do it in 2026. Your plan can't revolve around willpower, and it has to have a degree of flexibility. You know. 198 00:34:16.989 --> 00:34:32.419 Twin Cities Kettlebell Club: That's why resolutions fail. That's why I'm not a New Year's resolution person for most people. They're too reliant on willpower, or they haven't set their environment up for success. Which is one of the things that I know. You and Jen are really huge on is environmental engineering. 199 00:34:32.420 --> 00:34:44.519 Matt Borris: Exactly. You have to understand that. You know, you're going to set yourself up for success. You're going to create an environment that's gonna help you. You're going to stumble at times. You're gonna have those. You're gonna have your best friend's birthday, and you're gonna go out for the weekend. 200 00:34:44.710 --> 00:34:55.480 Matt Borris: You're you know. I I people always say, you know I gotta get back on track. Why can't your track involve stocks? Why can't it involve hurdles? Why can't involve detours. You know, we're gonna get there. 201 00:34:55.480 --> 00:35:02.680 Twin Cities Kettlebell Club: Doesn't allocation for birthdays or social events, or anything. Your plan fucking sucks because it. 202 00:35:02.680 --> 00:35:14.600 Matt Borris: Why do you want to be miserable? Why, we you do not have to be miserable during a fat cut or a nutrition plan? Yes, you're going to make some sacrifices, you know, when I'm on mine. There's sometimes I'm saying. 203 00:35:15.360 --> 00:35:34.390 Matt Borris: you know, I would have normally got a whole pizza while watching football when I'm going to have a slice today. Kind of sucks. But you know, you can still have those indulgences. I always say there's green foods, yellow foods and red foods. Do we try to stay away from the red foods? Generally, you know, the really processed, the pizzas, the cakes, the high caloric beverages. Yeah. 204 00:35:34.500 --> 00:35:40.929 Matt Borris: it doesn't mean we can't have one once in a while as long as we're doing it willingly, intentionally, and with joy. 205 00:35:41.150 --> 00:35:51.690 Matt Borris: And it's a job of a nutrition, a good nutrition coach nutrition plan, showing you other options to keep us, you know, being consistent with, you know the better choices. 206 00:35:52.010 --> 00:35:53.220 Matt Borris: But we're allowed 207 00:35:53.320 --> 00:36:04.400 Matt Borris: we are. We're human. We're allowed to enjoy things and have fun and not rely on willpower. We have to stay with this to get our result, because, honestly, with willpower. 208 00:36:05.050 --> 00:36:10.060 Matt Borris: what I say with a lot of these plans. How you get there is how you stay there. 209 00:36:10.610 --> 00:36:22.029 Matt Borris: Are you just going to grit down and bear for the rest of your life. Are you going to have hunger pains the rest of your life? Are you going to be fasting for 18 h for the rest of your life. Are you never going to have a steak, Jordan? You're never gonna have a steak again. 210 00:36:23.540 --> 00:36:24.620 Twin Cities Kettlebell Club: I'm in. 211 00:36:25.180 --> 00:36:28.650 Twin Cities Kettlebell Club: No, I mean, put just put me down euthanize. 212 00:36:28.650 --> 00:36:31.650 Matt Borris: See you in 6 months, 6 months, and one day I'll be there with your steak. 213 00:36:31.650 --> 00:36:50.549 Twin Cities Kettlebell Club: They say I wouldn't sign up for that anymore. And that's growth for me. But I do. I will say that it's really important that we contextualize this by saying it's too reliant on the use of willpower. And I'm going to add the the qualification of for too long, because it is okay 214 00:36:50.870 --> 00:37:01.159 Twin Cities Kettlebell Club: to understand like, Hey, I'm going into an 8 week cut. And it's gonna be challenging because I'm gonna be more restricted than I maybe usually am in my. 215 00:37:01.160 --> 00:37:01.590 Matt Borris: Yes. 216 00:37:01.590 --> 00:37:23.119 Twin Cities Kettlebell Club: Plan right. This isn't how I want to live my life for the rest of for the rest of my life. But I do have a wedding I'm supposed to stand in in 8 weeks, and I really want to make sure that I look my best for the photos. So I'm going to cut out alcohol for 2 months, and I'm going to avoid pizza. I'm going to whatever I'm gonna whatever your things are, right like. You know what your. 217 00:37:23.120 --> 00:37:24.169 Matt Borris: Red light foods. Yeah. 218 00:37:24.170 --> 00:37:45.239 Twin Cities Kettlebell Club: You might, you might. You might tweak that and and be like, I'm not going to do that for this period of time, but that dovetails kind of into our other red flag, which is, I'm talking about having a short term sacrifice with an exit strategy to sustainability. So our other red flag that we for Number 8 was plans that have 219 00:37:45.390 --> 00:37:47.850 Twin Cities Kettlebell Club: no exit ramp. 220 00:37:49.080 --> 00:37:51.000 Twin Cities Kettlebell Club: That's a huge red flag. 221 00:37:51.720 --> 00:37:58.670 Matt Borris: Absolute masses. So what a lot of these big diet plans are unthought out plans are we can get you there. 222 00:37:58.840 --> 00:38:10.220 Matt Borris: But you have to keep doing this, the weight watchers of the world, the nooms of the world. This is how they stay in business. You have to keep coming back to us, because this is how you got there, but it's also after you stay there. 223 00:38:10.450 --> 00:38:17.109 Matt Borris: This is why, when we're talking, we I brought up a little bit before, hey? You know, I might just tell someone you're gonna have to go on a 6 month 224 00:38:17.450 --> 00:38:20.819 Matt Borris: maintenance program because we have to create a healthy base. 225 00:38:21.050 --> 00:38:38.709 Matt Borris: We can go on a controlled fat cut. You should not be dieting all year if we get, you know, depending on the person, I'd say 8 to 12 weeks is my usual timeframe to have people on a fat cut. You know what? Maybe we don't get all the way there. Maybe our biofeedback starts screaming after 9 weeks, saying, Hey. 226 00:38:38.710 --> 00:38:51.969 Matt Borris: you know what? This is? Not. Okay? Like, we're we're going to start going into adaptive maintenance. We're not losing fat anymore. You know, we have to have that plan. And what people sometimes will ask me, it's like, Okay, Matt, I get down to my goal weight. How do I stay there? 227 00:38:52.360 --> 00:39:09.979 Matt Borris: A lot of the habits, the environmental shifts, the healthy habits, the anchoring of new habits, the eating whole foods, education on? How do we do this that's going to help you stay there, you know. Sometimes we might climb up 4, 5, 6 pounds. Then we do a quick fat cut to come back down. 228 00:39:10.080 --> 00:39:27.599 Matt Borris: But it's we are able to come out of that restricted area to a area of maintenance, but not see all that weight and potentially more. Come back, which you see in a lot of very restrictive diets. I might start at 2 30, get all the way down to 200. My willpower breaks like my lower back. 229 00:39:27.990 --> 00:39:30.590 Matt Borris: I get a case of the buckets for 16 months. 230 00:39:30.860 --> 00:39:32.549 Matt Borris: I'm at 250 pounds. 231 00:39:32.800 --> 00:39:33.630 Twin Cities Kettlebell Club: And you you repeat. 232 00:39:33.630 --> 00:39:33.950 Matt Borris: Place. 233 00:39:33.950 --> 00:39:51.609 Twin Cities Kettlebell Club: Cycle a few times, and suddenly, before you know it, you're 300 pounds, and then you repeat the cycle again, and then you're 3 30. Then you repeat the cycle again, and you're like me, and you stop weighing yourself, and you're 300, and God knows how many pounds. And then you're just like grossed out by how you look right. And that's and that's. 234 00:39:51.610 --> 00:40:01.789 Matt Borris: And you hate yourself for it because you got to where you wanted to be. But you couldn't stay there because your plan didn't have an egg. You had to stay on that plan. You had to stay on weight watchers. 235 00:40:01.790 --> 00:40:20.110 Twin Cities Kettlebell Club: And because it relied on willpower, I felt like it was a failure of character. I felt like it was a failure of of who I was as a person. There's something broken within me that I just can't. I just can't stick to what it is that that keeps me healthy. I must not be a healthy person. I must. 236 00:40:20.110 --> 00:40:21.090 Matt Borris: Because you're a piece of shit. 237 00:40:21.090 --> 00:40:24.630 Matt Borris: I can be healthy. I'm a piece of shit. I can't exactly. 238 00:40:24.630 --> 00:40:50.460 Twin Cities Kettlebell Club: I can't do this. I'm I'm broken, and that is the narrative. That is the internal talk track in your head that has to be fixed. And that is a huge problem with so many of these plans that we're talking about is they don't get you to a place where you can reassociate yourself with healthy habits and sustainability and things that you can do in perpetuity, because I'll go the positive route here like one of the most one of them one of the best 239 00:40:50.460 --> 00:41:04.410 Twin Cities Kettlebell Club: best things for me as a nutrition coach or as a Kettlebell coach is when somebody that I've been working with for years, or that I worked with years ago tells me, man, I have been able to 240 00:41:04.410 --> 00:41:07.080 Twin Cities Kettlebell Club: change my life because 241 00:41:07.080 --> 00:41:15.469 Twin Cities Kettlebell Club: I don't feel like I'm on a plan anymore. This is just how I live my life like you showed me a path to sustainability, like I just 242 00:41:15.470 --> 00:41:37.970 Twin Cities Kettlebell Club: do. It's just who I am. I'm a Kettlebell lifter, or I'm a healthy person. I don't like. They keep the weight off, and maybe they put some. Some of their. They go lost 60 pounds, and they put 10 pounds back on, but like they never go back to where they were before, and they find their place of sustainability that really keeps them happy for an extended period of time, like 243 00:41:37.990 --> 00:41:47.630 Twin Cities Kettlebell Club: as a as a coach that like that's the that's the shit that keeps you doing it right like is those those success stories. When those things happen? It's it's incredible. 244 00:41:47.630 --> 00:42:02.979 Matt Borris: Yeah, it's amazing. That's why we I really focus as well as Jen on creating those healthy habits changing our environment, these one, these things we can do over and over again. I think I love one of the 1st clients I ever had. They still occasionally send me text of their veggie bucket. 245 00:42:03.110 --> 00:42:19.609 Matt Borris: and they cause you. You get your veggies ready. And they say, you know what, my kids, I'm buying less chips. I'm getting these ready. We're eating healthier, and it's all because it's staring me in the face the entire time. Like, that's amazing. That's something you you bought a container one time you dedicate 10 extra minutes to your week. 246 00:42:19.950 --> 00:42:28.790 Matt Borris: and you have a healthy habit. That's that's continuing on. So it's amazing seeing people when you get these good plans where they can do it, and they also know in the sense of Hey, I put on 10 pounds. 247 00:42:29.640 --> 00:42:44.279 Matt Borris: Maybe it's time you know what those those 3 takeout meals. I do a week. We're gonna go down to one. We're gonna cook a little more food, because that's what I did when I was with Matt, and I know how to do it myself to get back to a healthier place. It's it's also it's not. Oh, my God! I need Matt again. 248 00:42:44.290 --> 00:43:00.349 Matt Borris: I have to sign up for a whole new package. And we do this like that's I get people, you know, checking in with me every once in a while or saying, Hey, I got a girls trip in Vegas, you know. I I want to lose 10 pounds temporarily. Can we do that? But it's very nice to know that. You know you can have that lasting effect with people 249 00:43:00.620 --> 00:43:20.039 Matt Borris: that they're they're they're healthier version themselves, and it's not going away, because you know, not because they they need me, or they need noom. Or you know, they're buying some crazy, expensive supplements or tuna eye oil that's unleashing their fat burning potential in their body. You know these types of things. 250 00:43:20.040 --> 00:43:21.550 Matt Borris: Number 9. 251 00:43:21.550 --> 00:43:22.196 Twin Cities Kettlebell Club: From 9 252 00:43:22.520 --> 00:43:50.030 Twin Cities Kettlebell Club: on expensive supplements or products. Great segue, professional, professionally done, sir, right like that is one that for me, I'll be honest. I'll raise my hand and be like, Yeah, I definitely fell subject to this. My wife still gives me shit about how many supplements I buy, but like the supplements that I buy now are like B, 6 b. 12 vitamin c vitamin, d fish, oil, creatine, monohydrate protein supplements 253 00:43:50.030 --> 00:43:56.049 Twin Cities Kettlebell Club: right like fiber. Probiotics like not not, you know the 254 00:43:56.060 --> 00:44:06.300 Twin Cities Kettlebell Club: the blessed tears of a shaman from South America who's magically going to make me lose 47 pounds in the 1st 6 weeks? 255 00:44:06.800 --> 00:44:09.240 Twin Cities Kettlebell Club: Do you have a source for that? Because because mine dried out. 256 00:44:09.503 --> 00:44:16.360 Twin Cities Kettlebell Club: I mean, it's it's not legal in Canada. So we might have to figure. We might have to figure out a mule system to get it. 257 00:44:16.360 --> 00:44:18.599 Twin Cities Kettlebell Club: Well, apparently we're a state now. So it's okay. 258 00:44:18.600 --> 00:44:24.929 Twin Cities Kettlebell Club: That's true. Actually, we can just get rid of the tariffs. There's no tariffs anymore. There's no tariffs to send mule tear, you know. There's no. 259 00:44:24.930 --> 00:44:25.700 Matt Borris: Finally, have freedom. 260 00:44:25.700 --> 00:44:28.650 Twin Cities Kettlebell Club: Yeah, so like any. 261 00:44:28.820 --> 00:44:37.850 Twin Cities Kettlebell Club: And and I wanna be clear here that I'm that I'm not. I'm not calling out any specific supplements. I'm not calling out any specific things. 262 00:44:37.960 --> 00:45:06.069 Twin Cities Kettlebell Club: And and it is okay, especially when we're talking about things like glp ones or things that that you know, we've got a podcast episode about glp ones with Brennan Thompson. We're talking about these talking about these things. There can be an exit strategy that can be a short term thing. But there are also people that are like, I'm going to be on these for my entire life. And that's okay, right, if you can afford it and it. And it is your. And it is your sustainability plan. That is okay. But 263 00:45:06.240 --> 00:45:22.460 Twin Cities Kettlebell Club: if you're relying on something again, it's about sustainability. If your expensive supplement. That you think is the the key to your success is not something you can afford in perpetuity. You probably should really think hard about whether or not. That plan is for you, because. 264 00:45:22.900 --> 00:45:25.840 Twin Cities Kettlebell Club: you know, a lot of these supplements are bullshit for one. 265 00:45:25.840 --> 00:45:31.269 Matt Borris: And one of the things you just brought the point you got to talk about the ozempics of the world, for anyone knowing you know, want a brand name. 266 00:45:31.560 --> 00:45:41.179 Matt Borris: If you look at what they say, what you need to do. If you're not going to do this forever, it's you need to change your meal plan, change your eating habits, eat healthier. 267 00:45:41.480 --> 00:45:42.250 Matt Borris: So 268 00:45:42.670 --> 00:45:54.910 Matt Borris: you know, I completely agree there are a place for these, but a lot of these times they're saying, Hey, if you're going to come out of this, your exit strategy is to do exactly what we're kind of saying. You need to go to a healthy, sustainable. 269 00:45:55.150 --> 00:46:00.840 Twin Cities Kettlebell Club: Eating approach strategy even while you're on the glp ones, too. Just so we're clear. 270 00:46:00.840 --> 00:46:04.820 Matt Borris: Exactly. I mean, that's a big, big danger, those Gop ones where, if you're not handling. 271 00:46:04.820 --> 00:46:06.320 Twin Cities Kettlebell Club: There are no shortcuts. 272 00:46:06.720 --> 00:46:16.159 Matt Borris: And if you're not monitor your protein levels like your protein intake like a hawk while you're on those when you come off it, you're going to have some 273 00:46:16.530 --> 00:46:23.759 Matt Borris: you can get again. It's to come down to that difference between fat loss and mass loss. If you're just losing muscle. 274 00:46:24.550 --> 00:46:35.760 Matt Borris: That's not ideal. We want to lose fat generally, when we're we're on these approaches, so your body will still react. You're not feeling those hunger cues. You're you're not your your food staying in your stomach longer? 275 00:46:36.130 --> 00:46:45.880 Matt Borris: Your body's, you know. Your brain knows, you know it's not getting those signals. Your body is still trying to keep you alive. One thing your body hates more than anything else is to be dead. 276 00:46:46.120 --> 00:46:48.410 Matt Borris: and it will fight to stop that. 277 00:46:48.410 --> 00:46:52.289 Twin Cities Kettlebell Club: I hear people that that celebrate the most birthdays live the longest. 278 00:46:52.290 --> 00:46:55.750 Matt Borris: It's weird, right? Yeah. It says it must be somebody's correlation. 279 00:46:55.750 --> 00:47:06.070 Twin Cities Kettlebell Club: There's a strong correlation there. I'm not. I'm not sure. But but I mean, honestly, I think I think now I'm probably just gonna go hit the weights for like, I don't know 280 00:47:06.120 --> 00:47:34.029 Twin Cities Kettlebell Club: an hour hour and a half, maybe 2 h, because I really want to have a pizza. So I need to burn 1130 calories so that I can eat the whole pizza like. That's that's the plan that I'm on right now is just like you wear your heart rate, monitor, and make sure that you burn the appropriate number of calories every single day, so that I can eat whatever the fuck I want. And and still, that's my sustainability plan. I'm just gonna I'm just gonna I'm just gonna train, really, really hard. 281 00:47:34.670 --> 00:47:36.250 Matt Borris: Number 10, 282 00:47:38.450 --> 00:47:58.760 Matt Borris: coming as someone that who 2 people that work out religiously because we love it. It is part of our lives. We enjoy it. It helps us, if your plan requires you to do extreme amounts of exercise, and I'm not against it, but extreme cardio. 283 00:47:58.960 --> 00:48:15.360 Matt Borris: We have an issue. You cannot work, you cannot out. Train a bad diet. I can do an orange theory. Class 2 crossfit classes, train for high rocks, go for a run, do this and that, but if I'm on a whole milk and deep fried cookie dough diet. 284 00:48:16.370 --> 00:48:19.350 Matt Borris: this is not going to work out so. 285 00:48:19.350 --> 00:48:30.290 Twin Cities Kettlebell Club: True, true story. I'm sorry I'm going to interrupt you. But true story. When I was working at lifetime to illustrate this point, one time I actually did an educational seminar where I 286 00:48:30.560 --> 00:48:32.840 Twin Cities Kettlebell Club: ate 2 twinkies. 287 00:48:33.050 --> 00:48:52.469 Twin Cities Kettlebell Club: I ate 2 twinkies and then got onto a treadmill and was doing like 10% incline sprints as many as I could do before I was going to throw up in front of the members to see how many calories could I burn in that like doing the highest intensity, cardio that I could do, and I made. 288 00:48:52.470 --> 00:48:53.170 Matt Borris: Did it go. 289 00:48:53.448 --> 00:49:03.760 Twin Cities Kettlebell Club: I made it through like I made it through like 1414, 30. Second repeats before I was like ready to throw up, and at the end we looked at my calorie estimate, and it was like 290 00:49:03.960 --> 00:49:27.669 Twin Cities Kettlebell Club: 174 calories burned, and I like I went as hard as I possibly could, and and it was just to illustrate the point of you can't out train poor nutritional habits, and that's not to demonize twinkies. There's nothing wrong again. It's a red light food, but if you love twinkies and you want to have one occasionally that that's fine right. But the whole point was. 291 00:49:27.670 --> 00:49:49.339 Twin Cities Kettlebell Club: Don't think that you can go burn calories to earn food. You're not a dog doing treats to be able to eat what you want, or, you know, doing doing tricks to earn your treats right like you don't have to earn your food. Your food is your right as a human being that needs calories to survive. But also. 292 00:49:49.540 --> 00:49:56.920 Twin Cities Kettlebell Club: if your plan requires you to burn a set number of calories every day, it's probably not sustainable for you. 293 00:49:56.920 --> 00:50:25.380 Matt Borris: Or if your plans allowing you, though, that mentality of I went out. I had 2 extra drinks last night. Well, now, I have to spend an hour on the treadmill. No, you don't. Our bodies, if we are consistent in really good nutrition, healthy eating, our bodies are fantastic about adjusting to acute disruption. So one time, really quick, where the problem comes in, we start seeing weight gain or other health problems when we have chronic issues, are we having 20 twinkies a night? 294 00:50:25.760 --> 00:50:26.960 Matt Borris: That's a problem. 295 00:50:27.210 --> 00:50:29.290 Matt Borris: Are we having a twinkie once a week 296 00:50:29.860 --> 00:50:41.380 Matt Borris: our body will be able to deal with that? So, using the gym as punishment, or as the main catalyst for your weight or mass loss. Not going to work, not only. 297 00:50:41.490 --> 00:50:45.989 Matt Borris: as you said, doing that much work. It's almost impossible. 298 00:50:46.320 --> 00:50:51.980 Matt Borris: But you know, I always like to say, you know, when people think we're meant to run, we're not 299 00:50:52.240 --> 00:51:11.249 Matt Borris: our primitive selves. We didn't run. We walked. Best exercise for fat loss is walking, and this shocks people, and it pisses them off to no end. Resistance, walking treadmill with a slight incline, not killing yourself or rucking on uneven terrain. 300 00:51:11.460 --> 00:51:19.309 Matt Borris: Absolutely. The best thing you can do keeps the cortisol levels down. Remember our brains. We know we're running. We're trying to lose fat. 301 00:51:19.420 --> 00:51:24.889 Matt Borris: our primitive bodies. Why did we used to run? And 10 DC. 302 00:51:24.890 --> 00:51:27.079 Twin Cities Kettlebell Club: Catch prey or to escape from predators. 303 00:51:27.080 --> 00:51:29.080 Matt Borris: There's a fucking bear chasing us. 304 00:51:29.340 --> 00:51:36.170 Matt Borris: That's what our body. Still, we release cortisol. We hold on to these fat stores, because if a bear is chasing us. What aren't we doing. 305 00:51:37.910 --> 00:51:39.060 Twin Cities Kettlebell Club: Digesting. 306 00:51:39.190 --> 00:51:43.790 Matt Borris: Looking for food because we're busy. There's a bear chasing us. 307 00:51:44.100 --> 00:51:47.620 Matt Borris: So that's what I try to tell. And this is oversimplification. 308 00:51:47.730 --> 00:51:48.899 Matt Borris: Love the gym. 309 00:51:49.420 --> 00:51:59.019 Matt Borris: Find what you love. If you love crossfit, do crossfit. If you love Kettlebell. Sport, do Zumba booty, boot camp, if you love to run, do it. 310 00:51:59.250 --> 00:52:06.720 Matt Borris: But I I try to encourage people to think this way. Your nutrition and how you eat is your body mass. 311 00:52:07.140 --> 00:52:09.710 Matt Borris: What you do to work out is your body composition. 312 00:52:10.960 --> 00:52:32.489 Matt Borris: Think of it now! Obviously, it's a little more. It's a little too simplistic. You do burn calories, you do form muscle, which helps. But don't think I want to lose weight, so I have to run. Do something you enjoy if you go to the gym, and it relaxes you, and it melts that stress off, and you have that hour to yourself. The 23 h outside of the gym outweighs the 1 h in the gym 313 00:52:32.750 --> 00:52:35.399 Matt Borris: for your overall nutrition and fat loss. 314 00:52:35.400 --> 00:52:36.930 Twin Cities Kettlebell Club: Always always 315 00:52:37.720 --> 00:53:05.609 Twin Cities Kettlebell Club: all right, so quick, quick! Recap. I'll do the quick recap. So number one. Extreme calorie restriction number 2, demonizing any macro number 3, quick associated demonizing entire food groups number 4, any hot new trend that lacks scientific backing. Number 5. Any unrealistic claims that plan or promote immediate results, or just make really outlandish claims to get you to buy 316 00:53:05.690 --> 00:53:23.099 Twin Cities Kettlebell Club: one. Size fits. All approaches number 7, too reliant on the use of willpower. Number 8. No exit. Strategy number 9, reliant on expensive supplements or products and number 10 plans that require unhealthy levels of working out, especially 317 00:53:23.260 --> 00:53:24.160 Twin Cities Kettlebell Club: cardio. 318 00:53:24.910 --> 00:53:41.400 Twin Cities Kettlebell Club: Those are our top 10 red flags. And and I got to say, like even the last one like, you know, if it, if it requires unhealthy levels of working out, or too much willpower makes me think a little bit of the the hard 75 program. I think I think 319 00:53:41.600 --> 00:54:09.260 Twin Cities Kettlebell Club: I don't want to. I don't want to call it. I don't want to put it too much on blast. I feel like that. One's probably something we should dive a little bit deeper into, because both you and I come from a little bit of a history, of of having some disordered relationships with food and exercise, and that one is that one is one that kind of triggers triggers a little bit of that for me. So I think, as part of our as part of our 2025 intention to do a bit more collaborative podcast episodes like this. I think we need to do a deep dive on on 320 00:54:09.260 --> 00:54:23.009 Twin Cities Kettlebell Club: the hard 75 program a little bit and talk through the good and the bad, because it's neither all good nor all bad. But I think we gotta. I think we gotta call out some of the some of the some of the good things about it, and some of the risks that are associated with that type of a program. 321 00:54:23.250 --> 00:54:31.879 Matt Borris: Absolutely. And anytime you want. I don't mean you talk about this all the time, but I think it's a it's definitely something to talk about with a lot of people. You know, we get these New Year's resolutions. 322 00:54:32.180 --> 00:54:36.217 Matt Borris: Let's go hard. Let's go hard. And that's we got all the motivation in the world. 323 00:54:36.990 --> 00:54:38.200 Matt Borris: Yeah. 324 00:54:38.200 --> 00:54:43.329 Twin Cities Kettlebell Club: Need to kickstart and to kick. Start 2025 with the hard, the hard 75. 325 00:54:43.910 --> 00:54:44.370 Twin Cities Kettlebell Club: Yeah. 326 00:54:45.420 --> 00:54:49.409 Matt Borris: Okay, there is a yeah. There's another chat coming in the very near future, isn't there. 327 00:54:49.410 --> 00:55:14.509 Twin Cities Kettlebell Club: There is definitely well, Matt, thank you very much for for coming on. And and as always, this is great fun for me, and I I appreciate your perspective on it. It's always fun to have somebody to to sound off with with these things. And I wish you all of the best with with your 2025 intentions and resolutions, and I appreciate your support as what you told me the other day. Fuck you 328 00:55:14.530 --> 00:55:35.369 Twin Cities Kettlebell Club: don't. Don't bring. Don't bring those excuses. This. This is part of customization people. Matt. Matt knows that I respond best to hard coaching, because it's what I'm used to. So I was. I was coming in. I was coming in. I was coming in with some some counterpoints, and he was just like shut the fuck up. 329 00:55:35.370 --> 00:55:50.399 Matt Borris: Just a little context. I've been helping Jordan with his coaching him a little bit and being his personal sounding board. And you know what I I hate when I hear that internal bully coming out, when remember, you're not a piece of shit, and you know some people. 330 00:55:50.400 --> 00:55:52.578 Twin Cities Kettlebell Club: It was said, it was said lovingly. 331 00:55:52.890 --> 00:56:11.079 Matt Borris: You know what? I guess it's it's all about coming. Some people need that. You know what you know. The Paul Abdul, you know what it's happening. You're doing your thing, and you know I love you for. But maybe we do this, Jordan. You come from the old football hard head Viking sometimes. Fuck you is just the appropriate trigger cue to listen to what I'm saying. 332 00:56:11.080 --> 00:56:29.019 Twin Cities Kettlebell Club: Yeah, that is a good. That's what we call a pattern interrupt. So it was a good. It was a good pattern interrupt. Because, had you shown up with with empathy and been like, Oh, I understand. You're you're sick. The family's been sick. Everybody's been going through a hard time. It's all. That's okay. And I would have just been, you know. Thank you. Words. And I was like. 333 00:56:29.020 --> 00:56:30.230 Matt Borris: Thank you for the hallmark card. 334 00:56:30.230 --> 00:56:32.038 Twin Cities Kettlebell Club: Right? Yeah, yeah. But no. 335 00:56:32.400 --> 00:56:34.689 Matt Borris: The one I sent. She was just a picture of me doing this. 336 00:56:34.690 --> 00:56:36.590 Twin Cities Kettlebell Club: Yeah, it was great. It was great. It was perfect. 337 00:56:36.590 --> 00:56:41.670 Matt Borris: Self-hate. I hate your inner bully. I have no time for your inner bully 338 00:56:41.900 --> 00:56:47.610 Matt Borris: spouting bullshit to me. So Jordan inner bully you're on. You're on call. I'm not taking your crap. 339 00:56:47.610 --> 00:56:55.799 Twin Cities Kettlebell Club: I love it. I appreciate it. I appreciate you, and we'll we'll do that. We'll do this again soon, my brother. I really I really appreciate it. So thank you very much. We'll talk soon. 340 00:56:56.090 --> 00:56:58.499 Matt Borris: Have a great night, Jordan. Thanks. Thanks so much for having me on again. 341 00:56:58.500 --> 00:56:59.430 Twin Cities Kettlebell Club: You too, Buddy.