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How I Lost Weight Might Surprise You

I Have a Secret about Weight Loss

I’m getting a lot of “you’ve lost weight” and “you look younger” comments now that I made some changes and I dropped from 187 to 170. I’m a 5’7″ 49 year old guy so 5 pounds is a lot and it will mess with you, especially if you put your fat in the belly area (dangerous!). How did I do it? I do have a secret ingredient, so stick with me as I explain – you need to know some things first. If I just blurt it out, then it’s like giving a 5th grader information that’s meant for a 12th grader. You’ll quickly dismiss it or judge it incorrectly.

Moreover, it’s not just the secret ingredient that helped my weight loss, it’s how I used it.

All weight loss methods work to an extent but you know by now that everyone gains it back for the most part. Even those who’ve have the weight loss surgeries gain their weight back.

My first trick: figure out where you want to be and set a goal (weight, body fat, clothing size, etc.). Give yourself time as rapid weight loss rarely works (although I did drop 15 pounds in 21 days!). As a 49 year old, I’m setting a goal to be in the best shape of my life by the time I’m 50. I honestly don’t like to weigh and measure myself in any way, but that which can be measured can be managed. I have a wife, kids, and a lot of patients that depend on me to be around for a long time – the extra weight had to go.

My personal health and fitness goals:

  1. Body weight 165
  2. Body fat 15%
  3. Ability to do a press to handstand
  4. Ability to do a muscle up
  5. Wear medium shirts, fitted shirts, and size 30-31 pants comfortably.

(these are subject to change as I progress along – that’s normal.)

Why these goals? They cover both health and fitness which are 2 different things entirely. Health is not well defined and fitness is wide open to interpretation, so I wanted to make sure my body is physically strong (no one ever comes into my clinic complaining about being too strong) and slender – no unnecessary storage or fat. Extra fat can cause all sorts of problems as you know, so I want a normal amount of fat. Shredding all of it off is not necessarily healthy – that’s for show! A normal amount of body fat is healthy and it will allow your body to look it’s absolute best.

If you achieve those above goals, your body will more than likely look much like a gymnast. No too muscled up and not too skinny…just right. A good reference I believe is the Statue of David, but I’ll allow a little more body fat as David looks pretty young. You should have very good energy as well.

80% of weight comes from your diet…what you eat or don’t eat. 20% of your weight is due to your activity level

This is why so many who try to just exercise more fail. Exercise is a very inefficient way to lose weight! You’ll get better at exercising but your pounds will just sit there laughing at you. Have you ever noticed how many runners, weight lifters, and walkers stay really overweight despite their efforts?

Yes, I am a physical therapist, and I DO endorse exercise! But, let’s be honest, if your goal is weight loss/fat loss, then exercise is a small part of the prescription.

You CANNOT out exercise a bad diet

Ok, so what diet should you use?

My wife will readily tell you that I annoy her completely when I start harping about eating like a human – she’ll buy all the grainy sugary floury stuff and tell my that I don’t have to eat it. She and the kids can eat that stuff with no ill effects. I eat it, and I blow up pretty quick (or I used to).

Of course I keep up with the diet industry as best I can so I can counsel my patients. There is no 1 hit wonder diet. Everyone is different beginning with their mindset and then their physiology and genetics.

The more complex and involved a diet approach is, the more destined you are to fail attempting it. Diets should be simple as God designed us in a way to eat some fairly simple things. The more we refine it, process it, and alter it, the more it will cause us problems. We are designed to eat mostly protein, fat, veggies, and some fruits and nuts/seeds. Foods that are dairy-based, sugary, or made with corn or flour are not foods our bodies love.

Our genetics are the same as when we were hunter-gatherers,  so outside of the basics mentioned above, our bodies have to really work to handle all the unrecognizable substances we put in them! Never have we had so many artificial substances, sugar, and foods that convert to sugar so readily available. We used to have to work to get our food, and it did not consist of much of what we ingest today. Just look at any movie from the 70’s and earlier…not many overweight folks. We blew up starting in the 80’s as obesity rates doubled. Mississippi has been in the lead for the greater part of the last 3 decades. The point I’m making is that our environment is so different and our bodies are acclimating to it! We now have to put forth a great effort to eat like we’re designed to.

So what diet should you use? Here are some diets that help us return to some basics that are similar to the way our ancestors ate.

  1. Any Paleolithic Diet: the paleo approach is not just about eating meat. It’s a very human way to eat. I recommend the book “Practical Paleo.” It has all the info you need plus meal plans if you’re into that. I just like the do’s, don’ts, and the principles.
  2. The Mediterranean Diet: this is one of the most studied and recommended diets across the nutritional and medical communities. It’s a fairly easy method to follow. I don’t use this approach, but I’ve had great success with patients who have.
  3. Ketogenic Diet: these diets keep you in a slight state of ketosis where you burn fat like crazy.

Here is What I Used: Secret No. 1.

The Bone Broth Diet – I love it, and here’s why. It’s easy, simple, it works, and it’s a 21 day program. It’s much like a combination of paleo and ketogenic plus you use a bone broth as a snack and on “mini fast” days. This bone broth that you can buy HERE or make yourself (it will smell your house up – ha!) This bone broth has collagen in it which is a bit of an anti-inflammatory and it is awesome for your joints and your skin. It’s made from an organic grass fed source so it’s the good stuff and has no bad stuff.

I recommend getting the Bone Broth Diet book on Amazon and then either buying the easy to make broth HERE or learn how to make it HERE in a recent article I wrote about bone broth (CLICK HERE to GET the RECIPE). I’ve done both, and the bone broth packets are the way to go for me. They are easy to make and I could put it in my Yeti tumbler and sip it at work, too! The actual diet is simple. Of course there are recipes and meal plans, but I just use the recommended foods and come up with stuff – my family (yes, kids included) love it!

My wife loves the diet, my kids love the diet foods and dishes. The broths are hit and miss. The broth that I make is usually a smash hit. My wife had that first, so she doesn’t really like the broth packets at all! The absolute BEST TASTING and highest rated bone broth is made by Au Bon – Go HERE to Try It Out!

Secret No. 2.

Exogenous Ketones! You may or may not have heard of these, but in a nutshell, you are helping your body rapidly get into a state of nutritional ketosis – fat burning! You are putting in ketones which is a substance your body already makes on a low carb diet. Ketones come from metabolizing fat, and they act as a source of energy, and your body loves them more than glucose! Learn More and Get SOME HERE. (there is a short 4 minute video that gives a great run down on how exogenous ketones will work for you as they do for me. Better focus, energy, and fat loss. Very natural (your body already makes them), and very safe. In the clinic, I’ve been enjoying not only watching people lose fat but also heal better, faster and more complete! Yes, ketones are also anti-inflammatory and help healing occur. They also have a strong anti-carcinogenic effect. They are my secret, but now I’m recommending that most of my patients and clients try it – GO HERE

Secret No. 3.

And this is my favorite secret that is so effective and knocking out belly fat…use GRASS-FED BEEF! It can be hard to find, and I get mine HERE at US Wellness Meats! It costs the same as when you find it at the store, and this stuff is good! I get the ground beef and various steaks HERENo matter what dietary approach you use, put grass-fed beef into your diet. Grain-fed meat is what 95% of our country eats, and it’s highly inflammatory thus all the bad stories about gout, cancer, leaky gut syndrome, etc. Just get some grass-fed beef which your body will thank you for. If you’re a vegetarian, sorry – keep working hard to fill in the nutritional gaps you’ll have to deal with. I know all the arguments here, and vegetarianism/veganism is more of a lifestyle choice vs a necessity for health. Humans are designed to be omnivores – period. Being a vegetarian for some is great, just not for all. Certain genetic types do well with being a vegetarian, but it does take an effort.

Why is grass-fed beef so good? Basically, it has the ideal omega 3 to 6 ratio that’s good for you. Grain-fed beef is too high with omega 6 and causes inflammation. Grass-fed beef also has a CLA (conjugated linoleic acid) which is a known and proven fat buster. Weight lifters have used this for years in pill form to try and shed those extra fat pounds. Just eat grass-fed beef.

But Wait There’s More! I HAVE A BONUS FOR YOU!

I have been testing a developing a new diet, and it’s called 21 Days ON 15 Pounds OFF. It is to come out very soon now that the tests are done and it works better than expected! How would you like to truly change your health and your body in 3 weeks?

I want you to have this for FREE! It’s only FREE to the first 25 People that fill out this form first. When you click “Submit,” you’ll get a notification by email. Click the book or GO HERE NOW!

 

 

Below are references I use to fend off the naysayers to any of my comments ;-). In other words, I’m not just giving you hype, I back it up…

1 Juanola-Falgarona M et al. Effect of the glycemic index of the diet on weight loss, modulation of satiety, inflammation, and other metabolic risk factors: a randomized controlled trial. Am J Clin Nutr. 2014 Jul;100(1):27-35.

2 A. Janet Tomiyama, Ph.D. et al. Low Calorie Dieting Increases Cortisol. Psychosom Med. 2010 May; 72(4): 357–364.

3 Susan B Robert et al. Energy requirements and aging. Public Health Nutrition: 8(7A), 1028–1036.

4 Poehlman ET et al. Determinants of decline in resting metabolic rate in aging females. Am J Physiol. 1993 Mar;264(3 Pt 1):E450-5.

5 Ryan AS. Insulin resistance with aging: effects of diet and exercise. Sports Med. 2000 Nov;30(5):327-46.

6 Gower BA et al. A lower-carbohydrate, higher-fat diet reduces abdominal and intermuscular fat and increases insulin sensitivity in adults at risk of type 2 diabetes. J Nutr. 2015 Jan;145(1):177S-83S.

7 Bazzano LA et al. Effects of Low-Carbohydrate and Low-Fat Diets: A Randomized Trial. Ann Intern Med. 2014 Sep 2;161(5):309-18.

8 Wojcicki JM et al. Reducing childhood obesity by eliminating 100% fruit juice. Am J Public Health. 2012 Sep;102(9):1630-3.

9 Volek JS, et al. Carbohydrate restriction has a more favorable impact on the metabolic syndrome than a low fat diet. Lipids. 2009 Apr;44(4):297-309.

10 Keogh JB, et al. Effects of weight loss from a very-low-carbohydrate diet on endothelial function and markers of cardiovascular disease risk in subjects with abdominal obesity. Am J Clin Nutr. 2008 Mar;87(3):567-76.

11 Dyson PA, et al. A low-carbohydrate diet is more effective in reducing body weight than healthy eating in both diabetic and non-diabetic subjects. Diabet Med. 2007 Dec;24(12):1430-5.

12 McClernon FJ, et al. The effects of a low-carbohydrate ketogenic diet and a low-fat diet on mood, hunger, and other self-reported symptoms. Obesity (Silver Spring). 2007 Jan;15(1):182-7.

13 Meckling KA, et al. Comparison of a low-fat diet to a low-carbohydrate diet on weight loss, body composition, and risk factors for diabetes and cardiovascular disease in free-living, overweight men and women. J Clin Endocrinol Metab. 2004 Jun;89(6):2717-23.

14 Yancy WS Jr, et al. A low-carbohydrate, ketogenic diet versus a low-fat diet to treat obesity and hyperlipidemia: a randomized, controlled trial. Ann Intern Med. 2004 May 18;140(10):769-77.

15 Stanhope KL, et al. Consuming fructose-sweetened, not glucose-sweetened, beverages increases visceral adiposity and lipids and decreases insulin sensitivity in overweight/obese humans. J Clin Invest. 2009 May;119(5):1322-34.

16 Whalen KA, et al. Paleolithic and Mediterranean Diet Pattern Scores Are Inversely Associated with All-Cause and Cause-Specific Mortality in Adults. J Nutr. 2017 Apr;147(4):612-620

Wade Baskin is Back!

14938256_10154633384800786_1822770451419707600_nForgive the absence! I installed some interesting software that allowed my blog to be smashed! It has taken me a while to return, and I finally made it! So, forgive any articles that may not have been recovered … or anything in general that just looks crazy.

Regardless, I’m back, and I look forward to sharing great material with you that can only help. Learn from my mistakes and also my wins!

I have one daughter out college, and now she is heading up my practice marketing. She is engaged and soon to be married. Wow. My son is a junior at MSU, and my youngest is finishing her eighth grade year. Time is flying and it is true that it goes fast regarding your kids so revel in every moment you have with them. I’m lucky to have taken this advice, and I still enjoy grabbing all of them together for outings – skiing trips being my preference.

At this point in time, I’m booming in my practice even though I’m surrounded by chop shop therapy outfits. I’ve aligned myself with the best of the best in the world in both practice and marketing so I can continue to ensure the growth of my company in order to serve our communities with only the best physical therapy services available. It’s sad to see so many people going to other therapy settings getting “traditional therapy” and substandard results – it’s my mission to stop this. Physical Therapy is a powerful method of restoring health and vitality when used at it’s highest levels. Most PT’s simply get their doctorate, get their license then take a job punching a clock. Some even go work for other doctoring professions like physicians. That’s strange in that what other doctoring profession do you know of that gets out of school and goes to work for another doctoring profession. Again – weird.

My friends, when you have an ache, pain, or a physical problem that is keeping you from operating at your best, go to your private practice Physical Therapist. These are your die hard PT’s that love what they do and they had the balls to open their own practice and put their skills to the ultimate test. Only a select few in the US have done this. There are other good therapists out there, but when you go to a therapist who’s livelihood depends on how good his or her results are with each patient, don’t you think that’s the kind of care you deserve? Or, do you want to go to the one who works a job at the local hospital outpatient department, the local PT chain, or the PT that works for the doctor’s group? You do have a choice. And only one choice guarantees you the best chance of getting the absolute best care.

Secret: it all costs the same! No matter how specialized they are, all PT costs about the same! So, it makes sense to seek out the best and go to them. You can go to the PT chain (like Drayer, Encore, Results Physio or the like) and get the typical heat, electrical stimulation, and some exercise….Or you can go to your private practice PT, get a thorough exam that will probably surprise you, get results the very first visit that definitely will surprise you, and you’ll say, “I didn’t know PT could do that.” You might even wonder why your doctor didn’t send you there in the first place! The answer is simple, life is about relationships, and your physician probably has a relationship with the other PT facility…usually financial and possibly familial. If your Physician works for the hospital then he or she may have to refer you to the hospital PT only.

If your Physician has employed his own PT (again, that’s weird, and in some states illegal), then of course, he or she will refer you to their outfit. The selling point is that they have their own PT that’s right here and works closely with the physicians so as to offer the best care. Well, it just doesn’t work that way as PT’s don’t need MD’s in the same building to provide the best care. Sounds good though when they say it. My mom even went for it!

The other special PT’s are the ones that choose to work for private practices because they believe in their vision and mission.  In fact most of them run as far as they can from the hospital and corporate PT cultures as they grind you away while they bill the heck out of patients using your PT license. These PT’s love the freedom to practice this amazing science and art, and private practice allows them to do that.

The Best news: we still live in the USA where freedom of choice remains (for now). You can choose to go to your own PT

That brings me to this. You definitely want to have your own PT. You want that PT that you connect with, that you trust, and who you can depend on. They will be keeping your body going for many years through the minor pings to the major pangs. Drugs and surgery are your other choices that generally don’t sound very good. PT is the only profession trained to get your body to get out of pain and get back to living using safe, natural methods that don’t have side-effects that can kill you. And the good PT’s use state of the art methods that work pretty fast and can handle the strangest of conditions.

Just so you know: PT’s that work for my clinic have to pass 4 tests before they get an interview: aptitude, IQ, skills, and personality. Show me any other outfit that does this, and I’ll show you the best PT clinic in that area. Our PT’s are dedicated to the patient and they are passionate about learning more and more everyday.  These guys are few and far between, and you’re lucky to find one. When you do, stick with them.

Rant over – as you can tell, I love my profession, and I love what it can do for people who have physical ailments.

Let’s see, since I last wrote, we’ve recovered from the tornado basically. We still have too many storage units with damaged stuff in them. I think it’s emotionally hard to go back into them and take action. I’ve jumped back into practice full time to build it to where it needs to be and to make it the #1 most sought after PT clinic to attend and to work for. We’ve had a great year – an amazing year, even though a chain PT (corporate PT) clinic came to our little small town. I learned how to not lose anymore of my hard earned money on investments (ha!), my inlaws are soon to move into town which is a good thing as it’s that time, and we’re about to have our 2nd Christmas in our rebuilt home – blessed.