Here is the complete transcript of the podcast
Welcome or welcome back to Success with Srini. Today’s podcast episode is for you if you are concerned about your health, the upkeep of your body. Specifically, if you are aging, and you’re looking for ways and means to get back energy and strength in the face of progressively stopping metabolism. So simply put, we all are aging or metabolism is slowing down, and what can be done to reactivate the metabolism because it’s necessary that it has to be kept high. So that we can burn more calories, we can feel good about ourselves, we can retain energy, and all of that. Now, everything that I’m sharing here is the result of multiple conversations I had been having with a friend of mine, I see his physical activity, I see what he does. But I see that whatever he’s doing is not adding up. He was asking me and I also suggested a few things to him. today’s podcast is based on that conversation.
Now. First, in order to understand how to make all the activities we do like running, or swimming, or walking all that whatever that activity is, it has to count, it has to make an impact. If not, then we’re just wasting time. I’ve seen people who walk for hours and hours and hours together without any impact. Other than they get tired, they’re getting exhausted. But then the calorie burn doesn’t really make a difference. They tried to lose weight, trying to become active, but they get tired. And in order to burn calories, you need energy. So at the end of every exercise for feeling tired, you don’t feel rejuvenated, you don’t feel fresh, then it’s the purpose is defeated. So to really understand how our system works, it’s very simple. If you really take any weight loss or any fitness weight loss, specifically, we take that discussion, it’s very simple, you’re putting in calories into the body and you’re burning calories. As long as your calorie burn is higher than the calories you’re putting in, you probably have a good equation going for you. The challenge is, what kind of calories you’re putting in, and what kind of calories are you burning the nature, the quality of those calories matters. So this is where eating right comes in. And this is where burning right comes in.
What I’m sharing this with you from a deep understanding of the topic, at least based on my work, which is I have had multiple clients come to me in my hypnotherapy practice trying to lose weight. So even though I’m not a fitness trainer, or I’m not a certified nutritionist or any of that, I had to study this. And not only for my clients but also along the way from my own self, where I needed to. I needed a better understanding because I was working out I was exercising. And at one point, I was climbing mountains. So it was necessary for me to understand this. So what I what I’m sharing here with you is something that I spent a lot of time in. So good calories coming in, good calories going out. Now, most of the transport people do is they do what is called bloodstream calorie burn. So they take some sugar, or they eat something high-calorie diet. And they think that if I just go and run if I just work out for about maybe 30 minutes I go run or walk, I can take those calories out of my body. Now you, Yeah, you could, and it does take away calories. But then there are so many things happening to just not as simple as saying, Okay, I did put in 500 calories, I’m going to burn those 500 calories I’m done. It doesn’t work that way.
See, if you’re simply putting calories into the system and trying to burn those calories away by some small little activities here and there. And your goal is to lose weight, let’s say. That means you’re not really burning the calories that are already there in your system in reserves. So you can swap the calories out, but then you will not feel energetic. You will not feel good about yourself. You will not retain anything in the body. You feel tired by engaging in an activity and you feel good maybe at the end thinking okay, I put in 500 calories this morning. I eat a lot of sugary stuff. And then I burned those 100 calories by walking or running. Yeah, I hit the numbers. But then what? The tired you’re exhausted Then you probably go back the same behavior tomorrow, at least I see this with my friend. So what has to happen here? The first and foremost is you got to understand your metabolism, you got to understand that you’re eating. And as we are aging, we need fewer calories to maintain our body weight. That’s the biggest lesson in this is the older we grow the lesser calories, we need to maintain our body weight. Now, of course, in whatever calories we do take in, we need to take in nutrients that will energize the body. So putting in the right calories is important. So you can’t build a taste for junk food and food that activates your taste palate and all that you need to be very understanding of the exact food that you’re eating, for lunch, or breakfast or dinner, whatever your schedule is. And you need to understand the kind of calories that are going into the system. That’s one part of understanding.
The second is as we age, we lose muscle. And protein intake becomes an important part I see my father now at eight years old, he doesn’t have a lot of muscle left on his body. So his bones are hitting, you know, any surface is weak, and you touch his body, it just the bones. And as he’s walking his feet doesn’t have enough cushion with the muscle. So it has difficulty walking also now important to have protein in the body, at least a significant part of the intake for intake has to be protein. Now doesn’t matter how you get the protein, it’s your personal choice plant protein or animal protein, all that your choice, but protein has to be part of the meal. And also seen specifically, in my friend’s case, most of the times people, they measure their burn, but they never measure their input. So when you’re eating food, or you’re taking in diet, your diet, if it’s not measured, you do not know how many calories you’re taking in. So one of the changes that you probably should make, and which I do now for the last couple of years, is a measure of the food that I eat. Of course from the outside, I do not measure but I’ve become so good at measuring food that I can look at the quantity of the food and can tell how many calories I’m taking in. So I have a log on exactly how much I’m taking in and how much I’m burning.
Now the log is maintained through my Garmin watch, my Garmin watch does keep track of the food that I’m taking in, I just didn’t put that manually. And then my Garmin watch also measures the number of calories and burning which it does automatically to sensors. So the process is very simple. I measure what I put in, I measure what I burn. Now, between measuring what you’re putting in and what you’re burning, there is in between these two activities is your habits. Let’s talk about habits for a second. Okay, one of the habits is to eat more frequently small little meals throughout the day. So the energy levels are completely distributed. So at any point in time, the energy level is going down, you have a meal, you have a meal, you have a meal, so it spread out throughout the day. So your energy levels are consistently maintained from the morning, you wake up to the time you go to the bed. Now, the second habit is to always eat low-fat proteins that are high-fat proteins but low-fat proteins. Now you have to do your own research on this where if you are taking in high-fat proteins, then the body has to work twice as hard to burn. So lean cut meat, beans, fish, all that is low-fat proteins.
Then I’ve also seen people one of the habits is to load up on complex carbohydrates and I see people not doing this and shift getting more calories from vegetables, fruits, and whole grains rather than getting those carbs from you to know other sources. Then comes drinking water and I see people trying to lose weight not drinking water because they don’t like the taste of the water or they’re busy somewhere doing something they don’t have access to water or if they drink water then they have to look for a restroom everywhere they go. I get all the excuses. I will suggest to people to even carry a pee bag hydration is an important aspect of weight loss and fitness, you got to drink water. Again, how much quantity how frequently those are all for a different day in a different discussion. But it’s important that you focus on hydration. Now along the way, there are some other lifestyle changes that need to happen. The foremost thing is you can’t simply step out of the house and walk for 30 minutes and come back because you saw that you already burned 500 calories on your smartwatch. And you realize that you put in only 500 calories last night or this morning. So because those 500 calories are already burned, now you feel good about yourself doesn’t work. That way, your body has to burn calories while you are static. The key is to hit the static state. So if I’m not moving anywhere, I’m idle and sitting, I still need to be burning calories. And to do that you need to strength train, you got to train for strength. So resistance training comes in, you got to go lift weights in the gym, you got to go to Pilates, or you need to work out how many times you have to work out six times every seven days, that’s the formula. And you have to work out a point where you’re huffing and puffing. To get to that state, if you’re not getting to that state, that means you’re not really burning. So you got to be also doing some level of aerobic activity, running, cycling, swimming, burning calories because your cardiovascular system has to be activated. Like it would not be activated. If you don’t get to the state of hope that’s clear. And if I have to take this discussion a little further, then sleep is an important part. Stress is an important part. And then this process has to be monitored through your doctor.
So before starting any physical exercise and getting into an active lifestyle, I suggest that you talk to your doctor, get the blood work done, get the baseline in place. And then once you start working out exercising, or running or whatever, then you also periodically get the blood work so you know how you’re progressing along the way. Now, this is something I have been sharing with my friend. And my idea of doing this podcast episode is not only that, I document this for all the listeners of the podcast. But when I’m recording this, my friend will be listening to it obviously. It also motivates me personally, because I’m not working out six times a week anymore. So this is in a way as I’m listening to myself speaking here, I need to go back and do what I’m preaching here on the podcast myself, even though I’m doing some bits and pieces here and there. But then I’m not far away from my friend in terms of age, in terms of my metabolism. Luckily, I’m gifted with a great metabolism. So I don’t, don’t do what, as much as somebody else has to do. But then if I don’t take myself seriously, this gift of this great metabolism is also going to go away and who knows six or eight months from now. But I’ve added 20 more pounds to myself. So not a good position to be in. I don’t want to squander this gift of metabolic them.
So hopefully, today’s podcast gives you some ideas and thoughts that motivate you to go out and work out. take yourself seriously when it comes down to your body and your physical health. Hopefully, it does. The bottom line is this strength training a Rubix at a sensible diet will help you maintain the necessary muscle mass so you can get better control of your weight. And you enjoy your progressive years from this point on. That’s all for now. Wherever you are, be safe and I will talk to you tomorrow. Bye now.