15 Pounds Down… I’m Back!!

[00:00:00] Hey, what's up everybody? This is Chris Janke and wow, it's been a while. Health in the Real World podcast. It's been about a year since I recorded an episode. My dad died 13 months ago, so I think that lines up with right about the time that he passed.

[00:00:30] Trying to uncover what is the next step and how do I take this mission that I've had for several decades, you know, that of being as healthy as I possibly can and helping others do the same. And how do I take it? How do I take it forward? And it's as sad as it was and still is that my dad's no longer with me.

[00:00:56] There was also sort of like an opening. It's like when he was around, he was sort of the bridge between me and my mortality, if that makes sense.

[00:01:13] And now it's like, alright, there's no more dad in the earth and it's just me to infinity and it sort of feels a little bit like I'm exposed in a way. And there is opportunity in that. As scary as it is, there's opportunity. It's hard to describe, but hopefully you're getting the gist of kind of what I'm talking about.

[00:01:41] But regardless, I am extremely happy that I'm back able to talk to you. I'm a very auditory person. I like podcasting. I like listening to podcasts, audiobooks, etc. And this is my favorite type of social media. So the fact that I haven't done it in so long is very not... It doesn't line up too much with who I am.

[00:02:10] So it's good to be back. The podcast, if you've listened over the years, you know, I had a lot of production value up front when I first started. I had a theme song. I had all that stuff. But, you know, I was spending a lot of time doing things that were not in my skill set.

[00:02:30] And so it's okay with you. I'd really just like to turn this podcast into something where I can share with you my knowledge and expertise on health, fitness, weight loss, muscle building, core strength. You know, all that stuff that I've been working on and learning over the last 20 years as a fitness trainer. And just give it to you raw. You know, this is a place for us to have a conversation.

[00:02:58] It's a place for learning and exchanging information and really living the life that we want to live. So healthintherealworld.com. Here's my call to action to you today. On my website, there is a button that you can press and it allows you to leave a voicemail like back in the day. And press that button, leave a voicemail, questions, comments, whatever you want to contribute.

[00:03:24] Those voicemails I will put on the show so you can call in and have your voice heard on the show. Healthintherealworld.com. And I'd love to answer your questions. I'd love to bring you on the show if you're interested. I've had guests on the show before and I think it'd be fun to bring guests back. But whether I have a guest or not, my goal is to bring value. So what I want to talk about today is what I've been diving into for the last few months.

[00:03:53] If you've seen my Instagram or my Facebook, I've been posting it everywhere. My before and after. Where trainers get out of shape too and I let myself get a little bit up there. Gained some weight. Last summer we went down to Peru and I didn't work out for 19 days. And I ate whatever I wanted. And I gained like I think 9 or 10 pounds just on that one trip. And then in addition to that, it was more weight gain.

[00:04:21] So anyway, I lost 15 pounds last month. And I didn't realize how fast I did it because I was just dialed in. Lost 15 pounds in 18 days. It was incredible. How did I do it? Because this is the takeaway that I want you to get. It was all about controlling insulin. So I did everything that I possibly could to control my blood sugar and insulin levels.

[00:04:50] I have pre-diabetes in the family as well as some overweight running in the family. So we definitely have blood sugar issues. So practical strategy. What my day looked like was woke up in the morning and I only ate if I was actually hungry. The more I got into it, the more I was very comfortable just skipping breakfast. I wasn't really hungry.

[00:05:18] But I would do what I call the liquid load. We get very dehydrated when we sleep. And so I made sure to hydrate with all kinds of different things. So I would do a concoction of maybe 10 to 15 ounces of water with apple cider vinegar, lemon juice, cinnamon, and I would drink that first thing. Drank my green tea. Drank some coffee.

[00:05:46] I started getting into bulletproof coffee with, you know, black coffee with just MCT oil, medium chain triglycerides that keeps you in a fasted type state because it doesn't affect your blood sugar. If you don't drink coffee, don't even bother with this. You know, you don't have to add it. Uh, sometimes I would do a green drink. I've posted this on my YouTube many times.

[00:06:10] Three cups of water, juice of one lemon, a cucumber, uh, about a half an avocado and some spinach. That's, you know, that would be kind of a breakfast. Uh, and then when I was ready to eat, my strategy was this. If I was eating three meals in a day, I would divide my total protein goal for the day by three and have a third of that goal in each meal. Uh, because I wanted to eliminate snacking.

[00:06:40] One thing with snacking, if you're eating every couple hours or, you know, every two hours, then you're never giving your body a chance to bring the insulin levels back down to zero. And that's, that's probably one of the biggest misnomers in, in fitness. You know, the people who say you need to eat, you know, six small meals a day. You don't, you really don't. And I proved it to myself, uh, over the last couple months that you don't. So took my daily protein.

[00:07:07] I weighed, let's see, I weighed, I weighed 210 when I started, 212 when I started. But I took my ideal weight, which was 200 and, um, anywhere between 0.7, which is 140 grams of protein all the way up to 1.0, which would be 200 grams of protein. Um, so anywhere between 140 and 200. Easy math, let's say 150, right? 150 divided by 3 is 50.

[00:07:34] So my goal was 3 meals, 50 grams of protein per meal. That would be the start of my meal. And then I would add just a little bit of healthy fat, maybe half an avocado, maybe a handful of almonds or olives or something like that. And then I would, uh, fill the rest of my plate with obscene amounts of green veggies.

[00:07:59] Uh, one of my favorites is just getting like five cups of kale. Yes, five cups and cooking it down. It gets very small. Uh, just very light cooking on the, on the frying pan with some coconut oil or some, you know, really healthy cooking fat. Avocado oil is really good. Uh, and then when I first started, I still had these sugar cravings. So I had some very easily digestible carbs.

[00:08:26] Uh, I would add an apple instead of rice or potato or something that's a little harder to digest. I did an apple and I made sure to do the apple at the end of the meal. Uh, so doing that three meals a day, I hit my protein goal every day. I was not hungry. I could go five, six hours between meals, not hungry at all. Cause I got plenty of protein, plenty of healthy fats. And after a week or two is when it started where I felt like I could skip breakfast, like

[00:08:56] I mentioned. And then I had to take my daily goal. So let's say 140 to 150, 60, 70. So let's say 140 grams total. Divide that by two because I was only consuming two meals. So on those days I was trying to get 70 grams of protein for two meals. And, uh, it seems like a lot, but when you really carve out time, uh, it's very beneficial.

[00:09:25] Carve out the time, make every meal feel like Thanksgiving. It's a celebration. It's really a great way to eat. And I highly recommend it. I'm going to cut the podcast there because I could ramble all day long, but we're almost at 10 minutes. And, uh, again, just, uh, it's good to be back. And I appreciate you listening this far. Go to health in the real world.com. Leave me a message. I'll put you in the podcast. Appreciate your time.

[00:09:52] Appreciate your attention and, uh, have a wonderful day.