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Chapter 14
262 Plays4 months ago
The End is Nigh! It’s report card time for Dave... Doc breaks down the data to assess Dave’s progress and roadmap the final month!
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Transcript
Introduction & Musical Segment
00:00:00
Speaker
Hey gang, we're into the home stretch now. I can see the finish line, but there are still hurdles in the way. The best way to measure success is by looking backwards. So it's time for Dr. Val to give me a report card. How have we done? Let's find out together. It's Chapter 14 of Dr. Val Saves Dave.
00:00:24
Speaker
Hey everybody, have you heard the news? Dave's 70-50 and he's got the blues He's out of shape and this is true He needs help, he has no clue He grabs his phone and she can't quit Don't you bow, we'll do her trick She'll be tough, there's no free pass Come on Dave, get off your ass Don't you bow, can you save Dave?
00:00:56
Speaker
Oh do you think he will cave? Listen, if he's back in school It's his funny buddy's Dr. Val's rules It's his funny buddy's Dr. Val's rules Welcome back, everybody. Good morning, Doctor. Good morning. Doctor. Doctor. Doctor. Doctor. Doctor. Doctor. Doctor. Doctor. Doctor. Doctor. Doctor. Doctor. Doctor. Doctor. Doctor. Doctor. Doctor. Doctor. Doctor. Doctor. Doctor. Doctor. Doctor. Doctor. Doctor. Doctor. Doctor. Doctor. Doctor. Doctor. Doctor. Doctor. Doctor. Doctor. Doctor. Doctor. Doctor. Doctor. Doctor. Doctor. Doctor. Doctor. Doctor. Doctor. Doctor. Doctor. Doctor. Doctor. Doctor. Doctor. Doctor. Doctor. Doctor. Doctor. Doctor. Doctor. Doctor. Doctor. Doctor. Doctor. Doctor. Doctor. Doctor. Doctor. Doctor. Doctor. Doctor. Doctor. Doctor. Doctor. Doctor. Doctor. Doctor. Doctor. Doctor. Doctor. Doctor. Doctor. Doctor. Doctor. Doctor. Doctor. Doctor. Doctor. Doctor. Doctor. Doctor. Doctor. Doctor. Doctor. Doctor. Doctor. Doctor. Doctor. Doctor. Doctor. Doctor. Doctor. Doctor. Doctor. Doctor. Doctor. Doctor. Doctor. Doctor. Doctor are you expecting an answer other than fantastic yeah why do i ask you
00:01:28
Speaker
at all anymore you don't see the duffs floating around yeah the rays of sunshine just following me even when it's cloudy somewhere between amazing, fantastic, fabulous. It's a very similar.
Summer Love & Ironic Stories
00:01:42
Speaker
Well, it also happens to be my favorite time of the year, which is summer and my favorite temperature, which is heat. Okay. So this is a good week for the doctor. Oh, it's fantastic. It's like living in a sauna. Have you had any electrolytes? I think so. Yeah. ah Yeah, I have. Yeah. I've been out to training and for a run. So. Okay. Well, that's exciting. Hi, you're all jacked up on the sugar. No, no, I get the sugar free stuff. Uh-huh. Okay. Yeah. Sorry listeners. I tried. Well, you know, shout out to companies ah like BioSteel, which is awesome. They have electrolytes and also Vega Sport. They're electrolyte. No sugar. Very clean. All right. There we go.
00:02:23
Speaker
going to give the shout out to the good people. Yeah, that's a nice change from all the companies lining up to sue us. Nice of you to put some positive out there in the world. Exactly. What can I eat? Nothing except- Yeah, bio steel in Vega. There you go everybody. Here's your Dr. Val, tip of the week, going into summer. Get the sugar free electrolytes. Yay. Um, so let's open with a funny story. Oh, funny ha ha or funny ironic? Funny dark, but almost really funny and almost great for you. Oh, good. Um, but in the end, sad. Was I right again? Mm-hmm. Was I right again? Well, let's find out after. Okay.
Newfoundland Adventures
00:03:04
Speaker
I was in St. John's, Newfoundland. Lovely place. Have you ever had a chance? Have you been?
00:03:10
Speaker
I have not, but, uh, know some people from there and great people would love to go. Great, super nice, wonderful people, the kindest, um, creepy, nice, almost. Stuff for nice. Drugs are in the water. Right. Yeah. Excuse me. Do you know where this hotel is? Oh, come here, give us a hug.
00:03:32
Speaker
So anyway, very nice people, not known for their, um, Uh, how should I say, uh, other cuisine is, uh, the cuisine that they're known for is a salt based blueberry screech it is all breaded and salted. Yeah. The whole thing. So I had to walk, uh, a long, long, long, long way to find a salad, which I eventually did. But here's where the story got, uh, humorous potentially is, uh, we were there for a show called the debaters. which is available on CBC radio and as a podcast. So the debaters you can listen to and my pal, Steve Patterson, the debaters and I were out after the show and ah he was quite amused at watching me try to order food. He's stonyed up for the show. He'd let me see it. Let me see, let me see Johnny do it. And I said, okay, it's not easy. And then we opened the menu and I see him throw out this whole page. And so I ordered a moose burger.
00:04:30
Speaker
No, that was exciting because I wanted some moose as you would, right? And so I was looking forward to that. I may have even eaten the bun had it come that way. There was no lettuce bun option, but anyways, all was for naught because they were out of moose burgers in the end. Came back, sorry, so I said, well, could I get a regular burger with a lettuce bun? And then they came back, no, no, we don't do lettuce buns. Okay. All right. Fair enough. Could I get, ah I see that most of your chicken here comes in barbecue sauce. Is it possible to get just a chicken breast on a salad? Is that possible? And I said, yes, of course. Great. And so we sat there enjoying ourselves before they came back at their time and said, I'm so sorry, we're out of chicken breasts. I said, you know, this is turned into a game now.
00:05:21
Speaker
Um, has Dr. Val I've been calling and telling you not to provide any food to see what I do, what's happening. So eventually, uh, they came back. Of course I had asked for no dressing on that as well. So eventually this, uh, young woman felt so bad for me that she came back a good bit later and near closing time and said, I was able to rustle up some food for you. And there was some raw vegetables on some dry lettuce and it was very kind of her and then no way appealing.
00:05:53
Speaker
no But anyway, I felt so bad that I had to try to eat some of it. Yes. And so it didn't take long. A couple of bites of dried lettuce and broccoli before I started to choke. Cause I couldn't get it down. Cause you're not drinking alcohol now, so there's nothing to wash it down. Did we say I wasn't drinking? ah So there was something to wash it down. Did you catch the power where I said I was with comedians in Newfoundland? Right. Steve Patterson. Yeah.
Healthy Eating Irony
00:06:24
Speaker
In Newfoundland. Now Steve's not drinking, so there was an incentive to not drink, but all the other comedians were.
00:06:30
Speaker
So anyways, I was having a a lovely ah ah the cocktail, um a beverage, I forget what I was ah in that moment, ah but most likely a vodka soda. um But the broccoli and the lettuce got stuck in my throat and I started to hack away. I hack away and eventually was able to dislodge the the blockage. and I've left out the name of the establishment because it's not their fault they didn't have all the foods, et cetera, but the name now comes into it because ah we realized I almost choked to death on a piece of broccoli at Jungle Jim's eatery in the St. John's, Newfoundland, which just would have been such a great ending to this podcast. And we're ending early because yeah Dave died. Dr. Val could not save Dave. Dr. Val killed Dave because if I had just eaten some of the garbage on the menu, I would have been fine. The grease helps it slide down. Exactly. As Homer Simpson said, it's the good grease. It was the balsamic he didn't have that killed him. What would it say on your tombstone? are You listened to Dr. Val.
00:07:43
Speaker
is Who lies Dave? Best punch line ever. We could take one for the show. It would have been great for for you. The listeners really would have been such a perfect ending. This would have become a cult classic. Yeah. You got to keep going to the ending. You won't believe what happens. The clean living killed him. died on a piece of broccoli at Jungle Jim's eatery in St. John's, Newfoundland. Death by broccoli. Amazing. First guy in history. Oh, Steve was laughing. He was so close to being it perfect.
00:08:19
Speaker
This is going to show up in someone's comedy skit. Someone. One of the comedians for yourself. Well, I don't know. Is it tragic? Is it funny? You know, it didn't happen, thank goodness. It's trunny. Thank goodness. Uh, but Steve was delighted at the way it all played out. Uh, but I'm here. I'm here. I'm alive. I'm back. Thank you for not being dead. Thanks for not killing me with your stupid healthy choices. Have a little salad dressing people that won't kill you.
00:08:51
Speaker
Actually it will, it'll just take longer because you'll die of cancer instead of you know getting it stuck in your throat and dying of asphyxiation. Right, yeah right. um Not all salad dressings cause cancer, though we can't say that, can we? Well, no, but a lot of them, like the some of the dressings, do you look at the color of them? like That's not natural. No, it's true. There's some very glowy yeah some glowy colors in the salad dressing. Yeah. You turn off the light, it glows in the dark. That's an issue. I noticed you mentioned that before with the Gatorades. You're really sensitive to colors in your food choices. Yes. Yeah. Yeah. Yeah. You like it bland.
00:09:29
Speaker
I like it without food dyes that are going to act as basically neurotoxins. Yeah, you like earth tones in your earth products. I like real food. Sure you do. So if it's the color of real food, I'm happy. But if it's not the color of real food, if it's the color of antifreeze, I kind of wonder, why does it look like something that nature never made? Um, that's a great, why does it look like something nature never made because nature didn't make this. Exactly. If nature didn't make it, I'm not eating it. You know, I still am hung up on the fact that you wouldn't eat that fried plantain.
00:10:10
Speaker
and that you would live your whole life not knowing what was behind door number two. Oh, that's so much better than biting into fried plantain and just vomiting it back up on the table. Like, that's just awful. You know, you might enjoy the fried plantain. No, that's not my taste. That's okay. It doesn't mean you have to vomit it back up on the table. No, it's not for me. Okay. All right. What happened to- A fried plantain ball? No, thank you. Quite lovely. A deep fried, like battered ball. Popular in a lot of cultures. Wonderful. Knock yourself out. Not for this woman. All right. Doc's feisty today. So we're not getting the usual forgiveness folks. Not this week. This week, Doc's on a mission. I'm setting boundaries. This is boundary week. It has to look like- Food. Yes. I know. Real food. That's your thing. It is. Better plantain is real food.
00:11:04
Speaker
Not when it's deep fried and in this ball of like disgusting. Semantics. It was real food hidden in there. And it was like all boiled down and like turned into mush. It's like this mush ball in batter. Yeah. Yeah. But it's like an oyster. You got to pry it open to get to the good stuff.
00:11:25
Speaker
And probably just about as slimy. Thank you, but no. There we go. I'm good. But it would have helped the broccoli go down. it Sure would have. Anything would have. Just a little. Is there any salad dressing out there that one could use and in a crisis? Like, let's say I am in a spot like that where like it's too dry to choke down because they did not have olive oil. What type of oil did they have? I don't know. I asked for olive oil and they said, no, we don't have any. Why didn't you ask for another type of oil? Why didn't you say, what oil do you have? And can you bring me that? Because I figured if they don't have olive oil, they don't have any oils. Well, olive oil is the number one standard stock oil. Well, they'd probably be cooking with... Because they're cooking with canola oil probably. Maybe. Or another type of you know really cheap oil. Right. So which which oils would you accept other than olive? You're talking sunflower and avocado. They're not going to have that if they don't have olive.
00:12:15
Speaker
No, probably not. No. But, you know, at least if they do have a canola oil, you know, a safflower oil, it's not the greatest thing. Sesame seed oil would be a better oil, at least it'd be cleaner. Yeah, again, it's not the sort of facility that has the exotic oils for you. Get some lemon, squeeze lemon on it. There we go. Also, if you have a little bit of white wine vinegar or red wine vinegar, that's not ideal. In my purse, do you mean? No, if they have it, because they'll have, like they'll have some type of other vinegar. Usually white vinegar comes with most places. Like if they serve fish and chips, they're going to have white vinegar. There you go. All right. Uh, so white vinegar and lemon, that's what you could do to whip up a little, there you go. Dr. Val's second healthy tip of the week, folks. Exactly. Chock full of goodness this week.
00:13:04
Speaker
You could have also asked, well, I guess it would be challenging at that time, but if you knew that they were going to bring out some vegetables, if they could have just grilled it for you a little bit, that would have been nice. Yeah, that would have been great. There's a lot of things that could have happened that didn't. It could have, but it was really nice of them to go so far out of their way. Although I would love, would love for you to at some point in time try a moose burger. Yes, I would too. And I would have. Moosemeat. I know. That would be awesome. The eatery was out. But at least you have to give them credit for like, look at that. Moosemeat is like fresh. Would have been great. It's wild caught. You know what I mean? It's wild shot. Next time I'm going to Jungle Jim's oilery.
00:13:47
Speaker
Try some of these exotic saffron oils. Next time just go in the moose or in season. sure Sure. My silly career doesn't line up with moose season, I guess. Yeah. um I don't know what the moose season is. Do you? Offhand? Offhand? No, but that would be something that we can look into. Anybody, we can ask our listeners, anybody who hunts moose, let us know. And send us some moose burgers. Oh yeah. If we could ask that. Yeah, there you go. We would love some moose burgers sent to us. Yep. You can find us on Insta, DM us. yeah
00:14:22
Speaker
Oh, and if you're out on the East Coast or West Coast and you're getting fresh caught fish, like, you know, that's great. Yeah. You can find us at drvalalmostkilleddave.com. I'll keep trying. All right. Yeah. Dave chokes because of dryness dot.com. Uh, no, Dr. Val saves Dave. So let's move on from ah your attempted murder into your attempted rescue project. wives don't try this at home. This is your, ah your your I'm your rescue, I'm your rescue adult. Yep. So ah we have some, we have some data we can look over. Basically here's the, the Coles notes on the week from the last couple of weeks. The pendulum swung from me being a complete disaster yeah to me fasting and feeling amazing. And now we've swung back and settled right in the middle.
00:15:15
Speaker
So there was a little bit of no goodness in ah Newfoundland, but there was also some goodness. So on a whole, on the trip, I made some good decisions and ah you know allowed myself a couple of ah forbidden items. Awesome. And so on a scale of one to 10, where would you rate yourself or what percentage what grade would you give yourself? I'd go six and a half. Okay. And I'd go, and like, if I was more generous, I could probably say I got to a seven. Yeah. um Because if we're going by the days of the week, yeah it was all contained. Yeah, good. But if we're going by the, you know, the amount I was able to consume during that. Well, I love saying like, okay, there is no failure, only feedback. Right. And so when you have something where you do go off plan,
00:16:07
Speaker
i And ah and ah there's events that take you off. I always think it's a great idea to look back and to give yourself credit for what you did right and well. And then also say, what could I learn from this and what could I do differently or better next time? Well, for example, I tried some seafood chowder because you're there. Yep. Yep. For gosh sakes, like, come on, I'm looking at the ocean. Yeah. You know, you gotta try it. If there's going to be any place that has great seafood chowder. Right? It's going to be there. yeah Right. So, uh, what it comes with is an ocean of cream and addition to fish. And, uh, so the, uh, I didn't quite make it through the chowder from my body. I was already like, bud.
00:16:53
Speaker
Buddy, we're not. Your poor bowels. Yeah. the The body's already like, there's a reason, bruh. It's not just random choices.
00:17:07
Speaker
ah So um I would say, you know, i'm I might be slow to learn, but I'm learning. Yes. How about that? Nice. So there were some good choices. I brought the mackerel, I brought the lemon pepper sardines. Very nice. So I could do some snacking in the room when I couldn't find stuff. um But later at night, the one night, I did enjoy some beef, beer, tacos, which I quite like. A big fan of those yeah with the beef consomme. And, you know, I got it just so I could drink that beef consomme. Okay. I'm kidding. I got it to eat the taco.
00:17:44
Speaker
So yeah, so a little bit of column A, little bit of column B, yeah but ah didn't ah ah stack it, didn't get on a runaway train good like previous and was able to make good decisions even when I um was looking to make poor decisions. You know, there was the one day I was keen. I was like, I'm going to eat something awful right now. I could feel it. I was going to, I was looking for a hot dog cart. If I could, if I would, I had a hot dog cart. I was going to get a greasy burger. But instead I bought some arugula and went home and had a salad with fish on it. So, ya you so there you go. So maybe I'm going to give me the seven, a seven out of 10. Yeah. Yeah. That was a good, that was a, that was a sticker on the helmet moment right there. Absolutely. Now what I'd be curious, if you look back, could you see what triggered the, I want to eat off?
Body Metrics Discussion
00:18:35
Speaker
ah Yes, being surrounded by joy.
00:18:41
Speaker
Oh, so only when you're around misery. Yeah, that's right. That's very well. No, it's ah you know drinking with the comedians. um It's a pretty simple, ah it's it's a straight line. I can draw from here to there. Well, you know, and if you're having alcohol, of course, alcohol can unbalance blood sugar levels. It can make you more hungry. um And of course, it also kind of loosens some of the inhibitions. I hear it impairs judgment. It does. At the government level that you drink. That's what the government will have you believe.
00:19:15
Speaker
Yes. Do not drive when you've been drinking. Do not, do not order from the menu no either. Don't drive. Don't order from the menu. These are all good things not to do. Yeah. Yeah. Or be prepared to have a little tummy ache. So, yeah um, the point is though, the body settled in the middle, because remember we hit a 195 at the end of the fast, which was not a realistic representation because that was, you know, cramming for the exam. That was as low as I could get. Yeah. So, uh, I think I was 200 pounds the next morning. Like it would just, of course, as soon as I ate, but I've settled at one 97 coming into this. So we're, we're staying below two. We're right there. And now the goal would be to see if I can get to one 95 without fasting.
00:20:01
Speaker
Which would require days and days of good decisions. Yes, it would. Which we only have a couple of weeks left here to achieve our goals. Can you do a couple of weeks of good decisions and no slip ups? Probably not. so I'm thinking too. yeah i no um no there He's not going to do it. That's not realistic. There's not going to be any Vegas bets on this one. Wait till I tell you about the week I have before my birthday because I've taken the week off and I'm playing in a couple of different member guest golf tournaments where it's carte blanche, food and drinks and all you have. And that's, uh, I have one on the,
00:20:44
Speaker
uh, ninth and the 10th, and then I'm playing in a different one on the 11th. So it's three days in a row of that leading into a different event on the 12th, followed by a party on the 13th. So there's no way I'm getting through that. Unless we give you like a recording of my voice going, don't eat that, don't eat that, don't eat that. And you play it the entire time. Yeah. And we tie my hands behind my face. Not let anybody give you drinks. Lock the zipper on a gimp mask.
00:21:18
Speaker
Sorry. Can't eat. Maybe I could just have a piece of- Yeah, we could wire your jaw shut. Yeah, that's what it would take for sure. Well, then you'd still have alcohol. That's not this week. Here's the real question is how do I get down to like 193 or 192 going into that week? But that remains to be seen. Let's talk ah focus on the positives. Let's not plan my impending doom. Let's talk about how we got here and what's going on. Absolutely. So, uh, you have more data to revisit. I do. I do. So here you go folks. In the beginning. There we go. In the beginning. Your body mass index, your BMI was 28.7. Okay. Which is, uh, too high, right? Too high. Too high. Yeah. Your body fat percentage, uh, was 25.8.
00:22:13
Speaker
My BFP, I believe is the term on that one, right? That's right. It was 25.8, was it? It was. Okay. yeah So currently you tell me the old ones. I'll tell you the current ones. How about that? Absolutely. Okay. So the BMI was? The BMI was 28.7. Now it is 26.2. So that's 2.5 BMI points. Exactly. Now explain what those numbers mean. So with respect to the BMI. Body mass index. Exactly. That's a measure of your height versus your weight.
00:22:48
Speaker
And so it gives you a health indicator. But we don't actually think that's really accurate anymore, and we try not to use that because what's more important is your body fat percentage, your muscle mass, and then the type of body fat that you have. Those are much better indicators for health because there are some people that have a lot of muscle mass and very little body fat percentage, and they have a higher BMI. So we take it with a bit of ah a grain of potassium, but when we look at your body fat percentage, you started out at 25.8. And so when you're taking a look at that body fat percentage, that's what we want to look at because a standard body fat percentage for you is going to be between 11 and 22. Listen, um no one has heard anything you've said since grain of potassium.
00:23:42
Speaker
You just take it all with a grain of potassium, you just but say that and expect people to move on. Well, yeah. That's a preposterous thing to say and you know it. That's what happens when you're healthy. You kinda want the salt? No, no, of course not. Well, let me also- Unless it's all electrolyte. Let me also apologize to our listeners then for talking about BMI when we don't want to use BMI. We've wasted your time with that. I apologize listeners. Well, I think it's still good to take a look at number one. It's gone down. Well, yes. So with respect to where you were,
00:24:12
Speaker
Like between 25 and 30 is, is considered to be high. And so we definitely want you to be below 25. 18 to 25 is where we want to see you, you know, and we want to make sure that again, we're losing body fat and building up muscle. Right. So let's move on to that BFP, the one that you do like as a metric. Yeah. And I was at 25, you said. Yeah. And five point one and now you're at 22.1. Yeah, but I was 25 point. Uh, let me get back to that for you. Uh, you were at 25.8. 25.8. So almost 26. So yeah, so, and I'm almost 22 now. So basically close to four percentage points of body fat I've decreased. Exactly. like Holy smokes, ladies and gentlemen. And so what's really interesting is that when you start getting over 27%, you're getting into very high body fat percentages. And so you were heading towards becoming um dangerously overweight and having so incredibly serious health implications.
00:25:20
Speaker
So you've decreased that risk factor considerably. And so again, right now you're at 22.1% and 22% and above is considered high. So you're like, just slightly, we can get that extra little body fat percentage down and you'll be in the normal ideal range. Oh, so close. So I'm going to do that by the, well, by the knife. There we go. Because then I'm going to shoot up to 26% again, for sure. So so that's pretty good. 4% decrease in body fat is, to me, that sounds significant. It is, yeah. And the fact that we're taking you from being in a high range into a standard range, that tells us about health implications.
00:26:03
Speaker
And so it's great that you've come down that amount, but what's even better is that your indicators for longevity and overall health and wellness have improved. That's what we want to see. Our medical disclaimer.
Engagement & Health Metrics
00:26:17
Speaker
Before you go down the rabbit hole of kale smoothies and laughter yoga, a quick reminder, we're not your doctor. We might have the prescription for a good joke, but when it comes to your health, consult the pros. So laugh and learn, but keep that stethoscope handy. Just in case. Hey everybody, Dave here. I hope you're enjoying the journey with Dr. Val and I so far. If you haven't yet, be sure to like or subscribe or follow us or whatever they tell you to do on Spotify or Apple or whatever platform you listen to us on. And if you have any questions or if you want to follow up on anything we've discussed on the show so far, head on over to Instagram and find us there at Dr. Val Saves Dave. Send us a message with your questions and we'll be sure to answer them on a future podcast.
00:27:02
Speaker
Hey, thanks for listening and be good to yourself.
00:27:08
Speaker
So, ah what's another metric you would use then? We can look at your muscle rate. Now, muscle rate. Why why rate? Shouldn't it be muscle mass? What do they mean by muscle rate? We can look at that too. Muscle rate is a measure of the health and strength of your muscle, the proportion of muscle to your weight and your height. Okay. And so that was, uh, that was high when we started and it's still high. It's at 64.3%. And you want it high, right? We do. And 60% and above is, is considered to be good. What was it when I started when I was dangerously, uh, heavy there? You were at 66.1. Okay. So I lost 2% of muscle rate, which is fine. Yeah.
00:27:57
Speaker
ah because I lost what twenty almost 25 pounds. So you're going to lose some of everything. Right? Yeah, absolutely. So I think those are really good metrics to take a look at. In terms of your metabolic age, I think this is a really fun one to look at as as well. The metabolic age has ah shifted quite wonderfully too. All right. So what was I? Well, your metabolic age, if you remember in the beginning, your metabolic age was actually higher than. 52, was it or 53? 53. I was 53 years old when we started at age 49. Yes. And now you're actually at your regular metabolic age. You're at 49. I'm 49. So I am now the correct age. My age and my body are in alignment now.
00:28:47
Speaker
Exactly. Well, that's good news, isn't it? and Well, it is. I de-aged four years. Exactly. And we can keep up that trend because we're still going. We're still getting good, wonderful health impacts. So would you have expected that? Is that a typical when you're working with your clients or with your patients? Yeah. Um, is that the sort of thing you expect to see that they can lose four years and four months? Yeah. Kind of thing. Yeah. Okay. And how much younger, what's the like, How much younger have you seen people than they are? but Does that make sense? Am I saying that right? Well, yeah, and it depends on what you use to kind of measure, but a lot of people um will report back and they'll say, people are telling me I look 10 years younger. And so, and actually I spoke to Lindsay and her husband, hi Lindsay and hi Drew, and their family.
00:29:40
Speaker
ah They were in town recently and and we were able to connect and Lindsay and drew just celebrated an anniversary um which is absolutely lovely and they were showing me wedding pictures and then pictures they took of their when they were out for dinner for their anniversary and they're like we look better now than we did when we got married and
00:30:05
Speaker
So there's a lot you can do. So the system works. The system works. The system works. Well, I'm sure I look
Understanding Fat Types
00:30:11
Speaker
better now than I did a few months ago. That's gotta be a given. I mean, I'm four years younger. Yes. For starters. Well, what we'll have to make sure that we do, because we did take pictures at the beginning. We did, we did. And if you're willing to. There's a reason I haven't posted those yet. Really waiting for the after. Yeah. You don't just post the before, ladies and gentlemen. That's right. Although I should, I shouldn't, I could, but no, I didn't want to put that out there just yet. We'll make sure that we get some after pictures. It was in the winter. I was quite pale. This just fades into the white background. Yes, that's right.
00:30:51
Speaker
What we'll do is we'll make sure that we give you that motivation because we'll take pictures just before your birthday. So after you do the but golf games. Yeah. Then we can take another picture and see how much damage I can do in a week. There we go. What's the record for most weight put on in a week? We'll keep you motivated when you have, if you have those golf games and you know you have to take pictures afterwards, you're like, You know what the nice thing is when you play golf, it's hot outside, you can sweat, you can get some of that, you can keep some of the weight off. There we go. Especially if you walk the course. All right, let's feed me, Doc. what else have you What else is good news? Well, I think the great news that we really wanted to take a look at and what we really wanted to measure is we wanted to measure the visceral fat and the subcutaneous fat. Yes. Now, if you remember listeners, Carol was playing the organ.
00:31:47
Speaker
Right. That's a vis, vis girl, this Carol visceral. You don't say the C right. It's visceral visceral. Yeah. Visceral fat. Okay. Now this is the fat that gets around your organs, right? It is. Yeah. And the higher this number is the worse the health implications are. So right when you have a lot of visceral fats of fat around the organs, that increases your risk of cardiovascular disease, different types of diabetes, different types of chronic degenerative diseases, we what we call all cause mortality increases your risk of dying versus the subcutaneous fat. The subcutaneous fat is a healthier distribution. We still want them both to come down and we still want them to both be in a normal range and both of yours work were high. Your visceral fat index at the beginning was 12.
00:32:34
Speaker
And your subcutaneous was 23.1. 12 and 23. All right. Okay. But Visceral is the important one. Visceral. Stop saying Visceral. It's because I can picture Carol at the organ. Oh, there we go. In the church. That's how I remember her. And she's bad. She's a very bad organ player. There we go. Because Visceral is the bad fat, right? It is. All right. So talk to me. So when we're taking a look at the Visceral fat index, when we want a standard amount. So what is considered to be healthy? It's less than nine. Okay. And you're at nine right now. Come on. I know. Right on the edge. Right on the edge. and But you were at 12 and between nine and 14 is considered high and above 14 is very high. So you've gone from being in the high range to just about to tip over into into normal, which is fantastic. Still technically high. Okay.
00:33:30
Speaker
Here we go. Now we're throwing down the gauntlet. Yeah. So I got to lose point one. At least. You probably won a little bit of wiggle room. And then I'm into the standard. Yeah. Yeah. Okay. All right, Carol. Keep singing, girl. So that's good. Three points in three months. That's great. Or four or five months. What am I talking about? Three points. So I've got about a month left. I should be able to drop Maybe not a whole point, but a little bit. I assume it gets harder get to make the big drops as you get healthier. It depends on how much effort you're able to put into it. If we start upping your training, if we start keeping you really clean and on track, it shouldn't be a problem. Where will become the issue is now you've got all of these events, all of these golf games, you're already planning the cheating in your mind.
00:34:21
Speaker
I'm not planning the cheating in my mind, I'm planning the forgiveness in my mind. Yeah, you're planning that it's going to happen. already but I'm planning how to do it with pride, as I believe you've instructed. yeah Lean into it yeah with pride. Again, a You try to make good decisions where you can and I will, who knows? Maybe I'll be a Keener by then. Maybe I'll be like, forget it. I got a week to go. I'm going to take the week and not be debaucherous. I'm hoping that motivation comes in. We should get our motivation team back in this. We should get the mindset coach. I should have to film, like I should have to broadcast live so that I have to make good choices. That's what I should do. That would be awesome.
00:35:03
Speaker
um Okay. So, uh, yeah, we'll get them. There's no, there's no amount of motivation pre, as you've instructed me, that can help you make the decisions during, once you're already, whatever, you have to really watch those first decisions, right? Once you get into that sugar spike yeah oh yeah so system, be hard then you're, uh, you're in a lot of trouble. Yeah. But anyway, let's, uh, let's stay focused on the science here. Cause I'm digging the the science and I think it's important to realize if anybody is listening and trying these things.
00:35:34
Speaker
I do think we should be, I think it's important that we share, look, this is what's possible. Absolutely. This is what you can do because I wouldn't have thought you could lose this much fat. It's pretty impressive. I wouldn't have actually thought about it. Let's be realistic. I didn't know about visceral fat or subcutaneous fat. so Yeah. Well, and let's talk about the subcutaneous. So you were at 23.1. This is, ah if you'll recall listeners from early on, this was my cute little submarine driver whose name was Aeneas. I believe he's a little Greek little sub captain, right? Yes. So this is the guy that's under the skin. Yes. Right. And so you were at 23.1 and now you're at 19.8. So. Okay. So tell me about the healthy ranges. The healthy range is between seven and 15.
00:36:20
Speaker
And I'm at 19. You're at 19. I'm not even close on this one, but you're closer than 23. Sure. yeah Technically. Yes, but I'm not got some work, but I was on the cusp of healthy with everything else. I know. And this, I'm still just a pudgy little baker's boy.
00:36:39
Speaker
yeah I wouldn't say that. like ah Let's see if we like if we poke your belly, are you going to do the pill Pillsbury? Yeah, I don't. Okay. But see, you know some people, this is where they kind of start to wonder, they're like, why do I have, you know I'm losing weight and I'm you know building muscle, why do I still have this little pooch around my belly? Or why do I have you know the the love handles? Um, and so sometimes that those are different areas where the subcutaneous fat can be. And so I lost three points on the subcutaneous and three points on the visceral basically. Now I would have thought the subcutaneous would be the easier one to lose.
00:37:19
Speaker
But I lost basically the same amount. Is it ist it harder to lose? Is there a different? No, no, no. You didn't necessarily lose the same amount. The subcutaneous fat we have as a percentage. The visceral fat in index is not a percentage. Ah, okay. I see. So it was, what is it then? Just a point system? Yeah. Gotcha. Well, I lost three points versus 3%. Okay. Which one's easier to lose normally? And do you lose them both the same way? Well, everybody's a little bit different. And so usually one would hope the subcutaneous fat would be um harder to lose. does it It depends. The visceral fat, if you're under a lot of stress, if you have a lot of high cortisol, you can hold onto that. If you're eating a lot of sugary foods, if you have insulin resistance, you can hold onto that. But we actually want that one to be to go first if we can, because that's the one that has more negative health implications.
00:38:19
Speaker
Okay.
Health Over Appearance
00:38:20
Speaker
Well, and then yay me. Exactly. I don't, I don't, I, you're speechless. That's the first time. Let's talk about fat mass then, because your total fat mass when we first started was 55.8. So that's how much fat 55.8 is that a percentage, or that's a point thing? That's pounds. That's how many pounds of fat you had in your body. I had 55 pounds of fat in my body. Almost 56, because 55.8. Thank you. Yes, I had almost 56 pounds of fat.
00:39:00
Speaker
And now you're at 43.7. Oh really? Yeah. Okay. So I've lost 12 pounds of pure fat. Yeah. ah Hey. That's awesome. That's good news. That's great news. Yeah. How much fat do I want to have in my body? Well, you it's different for different heights and different sizes, right? It is. But for your body, 21.8 to 43.7 is considered to be normal or 21.8 to 43 is normal. And I'm at? you're at You're right on the borderline, 43.7. So you're still like, you're just on that high range ah about to tip down into the normal range. Oh, I'm just bouncing three pointers off the rim here. yeah Just nothing's going in. But what you should know is 53.4 is actually considered to be very high. Okay. So we're no longer in very high. And we've gone all the way down to almost normal. Like you're just, you're heading on that borderline.
00:39:57
Speaker
I just need another month. You do. Luckily we have it. ok Well, but you've got a lot of, ah you've got a lot of hurdles to meet in front of them. Yes, I do. You're going to have a lot of temptation. Isn't that a TV show? Temptation Island. It's going to be your life. ten Temptation golf course. I've had hurdles and temptations throughout this journey though. Three in a row. Yeah, that's ramping up. That's all. It's just ramping up really, really fast and really hard. And it's coming, uh, you know, comedically right at the last week. Yeah. It's coming in perfectly lined up. It's like running a marathon and then about the last mile before you actually reach the finish line, having hurdles that you have to finally pull over. Yeah, that's right. And jello shots.
00:40:48
Speaker
which Which, who doesn't love a Jell-O shot? Exactly. thats ah yeah It's going to be interesting. We'll see if the mindset can pull you through, if the actual desire to look great and really hit those markers. Let's see how competitive you are with yourself. First of all, doc, I don't believe in willpower.
00:41:11
Speaker
Me either, so good. I believe in preparation. Yes. Okay. And motivation. Yeah, I'm not so worried about looking good. I mean, that's a nice by-product. I am worried about feeling good. Um, and this is, I was explaining to somebody this week about, you know, my food choices. I think maybe it was Steve at the time, but he was saying, well, why don't you just eat this? I said I could, but I don't feel very good after. Yeah. It's not even about, uh, anymore. It's not really about whether I can or can't. Yeah.
00:41:42
Speaker
It's about, well, I'm not going to feel very good if I have that and I am going to feel better if I have that. So these are feelings and sensations and I'm probably a broken record here because I'm sure I've said this throughout this season. Um, I didn't know before what it felt like or what it could feel like because yeah you know, um, one of the byproducts of the fast that happened, which has been great this week is, um, when I've gotten hungry, you know, you go a little long without eating. And you want to make a poor decision or whatever, because I, oh, I'm hungry. I should eat something. Then I go, no, hang on. I can go days without eating. That's something that I've learned through the fasting. So now I have an argument internally that I can fight off the hunger pangs with the bra. Don't even, yeah don't even try me right now with I'm hungry. That one's a big couple hours, you whiny little body. Yeah. You shut up or you'll get nothing.
00:42:39
Speaker
But it really has helped my mindset to know that I can go days without eating, but I'm physically capable of that. So it's changed the metrics. So it does make it easier to hold off on making a poor decision because you go, well, I don't have to eat actually. Congratulations. So yeah, now if I miss a meal or something, I just go, maybe I'm starting a fast. that And that quiets the hunger pangs down. Nice. Yeah. Interesting byproduct. Yeah. um But again, I'm going to preach fasting. That was still one of the best things that's happened.
00:43:13
Speaker
Uh, this week, I mean, this, this year, this year. Yeah. I could use a coffee more recently. Yeah, ah that's not in yet. i my caffe It's coming soon to a body near you. yep Boy wouldn't I like some coffee, coffee. I can't even say it anymore. No, I can't because I'm already picturing not eating at this Gulf. It's not going well in my head. Even in my mind, I'm losing. Um, but maybe I'll surprise myself yeah as I have throughout, uh, throughout this. You've done it before where you've been prepared and you brought snacks. and Got to prepare folks. Got to prepare. yeah Number one thing you can do to prevent bad decisions is arm yourself with the tools you need for the good decisions.
00:43:58
Speaker
And I would say
Journey Reflection & Improvement
00:44:00
Speaker
ah bring more, bring two or three times more than you think you need because you're probably going to. I always do that because I know I underestimate how much I'm going to eat. yeah I think we touched on this once upon a time. How much water should somebody be drinking in a day? Now that it's summer, now that we're getting into this too, especially how many liters or gallons for our American listeners? What I love to do is use your body weight as a rule. So you should be drinking one ounce per pound of body weight.
00:44:35
Speaker
Okay. Now we all have to do math. Thanks. Yeah. How many ounces in a liter? Do you know? Is it 16? Eight. Eight. Wait, there's eight ounces in a glass. Right. And there's 250 in a glass. and Okay. So it's ah times four to be a liter then. Yeah. Okay. So it's 32 ounces to be a liter. Awesome. All right. And so you need ah an ounce per pound. So if it's 30 ounces in a liter and I'm 200 pounds, roughly. Let's actually do for you. I would say depending on your activity.
00:45:11
Speaker
an ounce per kilogram to an ounce per pound. So if you're doing more heavier activity, if you're working with like an athlete and you're outside or you've got a job outside, then what you should be doing is drinking a pound, uh, an ounce per pound. But if it's, if you're inside and you're not sweating as much, then just do an ounce per kilogram. That means I would need like six liters. A day. Does that make sense? That seems like a lot of water. That is a lot of water. So if you're outside and you're sweating a lot, absolutely you should be drinking that amount. And when you have higher amounts of protein that you're eating, absolutely. Okay. So maybe there's the secret to get through these golf tournaments. If I just keep chugging water all day, then that would help stave off some things, right? Oh, and we can circle back to the electrolytes. Ooh, maybe I could finally have some.
00:46:02
Speaker
If you use the Vega or bio steel, yeah. Mm-hmm. All right. And you did say ah coconut water. It is a good electrolyte. I would say no for you because it says sugar. Too much sugar. Yeah. So if you use Vega or bio steel, they don't have the sugar in it. Mm-hmm. All righty. I'm going to surprise you. I'm going to be, I'm going to come out of this just tip top, hippity hop. Fantastic. Wouldn't that be a thing? um So in the next month, I have to lose a percent across the board, basically, right? I have to lose one index point of visceral. Yep. I have to lose, no, like 4% more of the subcutaneous though. I have to get all the way down to 15. Yeah. And I only went from 22 to 19. That's not going to happen. Well, it depends on how hard you work at it. Not in a month. That's not going to happen. Well, how much can you lose in a month?
00:47:00
Speaker
depends on how hard you work at it. I know, right? Not with free golf games. If you worked really hard, how much could you lose? You could actually lose several, you could use several percentage points. Well, I've been working pretty hard at it so far and I only lost like three points. Well, have you been, have you had a good several months of just clean eating? Have you had one month just clean eating with the exercise? Do you even listen to our show? I'm just reflecting back to you. You know the answer to that. Exactly. And I can tell by how smugly you're drawing out your syllables that you're already aware.
00:47:45
Speaker
Just a cat playing with a mouse, huh? Yep. Yes. It's something that is realistic and if you were to be putting your entire focus and attention on achieving that goal. On 100% a month, yes. but And then if we dialed in your exercise, your training, tweaked your foods and your nutrition to accomplish that goal, great. But that hasn't been our, um, that hasn't been our focus at all. Nope. Nope. We were in a period of recovery. Yeah. Right. That was our focus was recovery. Yeah. And also, uh, development, right? We're learning some habits. So yeah season two will be when we turn me into a beast. There we go. But we need something to look forward to. Well, if I was just all chiseled and ripped already, we would never show anymore. Yep. We'd be like, good night. See you later. That's right. My failures are what's driving the ratings. yeah
00:48:42
Speaker
Nobody wants to listen to a guy who did everything right. Dude. Nobody likes to know it all, doc. That's true. Yeah. Just saying. Hey, I have tons of friends. I'm just saying. Okay. How many are in a ton?
00:48:59
Speaker
I have at least two. Yeah. You should have a friend for every pound. Nobody has that kind of time. Can you imagine? um No, that's ridiculous. ah Okay. Well, I guess that's that for this week. I guess so. Do we have anything to focus on? Do we have any homework? Try to actually eat clean for a whole dang week, Jackass. homework well Stay away from your friends. Stop leaving the house. Hang out with Steve Patterson more because apparently he was trying to keep you on track. And now that he knows that broccoli will kill you, he's going to get you to eat more. He was, but it was his French fries. I think I stole a few of them.
00:49:42
Speaker
So I'm not too worried about him killing me with broccoli, which is fine. I do that to myself. All right. I guess the big takeaway this week is, uh, let me sum up here. Um, a, you can lose a lot of dangerous fat by changing your diet and the way you eat that your visceral fat, which is the key indicator for health, which is the dangerous fat you can reduce. Yes. Significantly. Yes, you can. Right. That's the number one takeaway. I would say on a large macro picture of health. Yeah. Right. On a less important, but just from a vanity standpoint, you can lose subcutaneous fat as well, yeah but it takes a little bit longer um because you need to add some cardio, some exercise. Would that help if I started running in the heat every day? Would that change which fat I was losing?
00:50:39
Speaker
depends on if cortisol went up. right But definitely I think we can trip just shift and change and ah tweak your yeah exercise program to make sure we're focusing on more of that ah more of that subcutaneous fat loss. Well, maybe if you stopped asking me how clean I've been eating, my cortisol levels would drop.
00:51:01
Speaker
maybe but didn't have to sure blame me Maybe if I didn't have to come fail a test every week, like in high school, I wouldn't be so stressed. Feeling good about your self-esteem yet? Uh-huh, getting there. That's awesome. Getting there. My ah my visceral fact going down is a very pleasing note. that That's one of those things that's good for the whole family. Well, and I think what's great as well is that we're seeing changes in terms of your um your body water, your body fat percentage. um So we're seeing a really great reduction in overall um age, your biological age versus chronological age. Yeah, the fact that I've lost four years is fantastic news, right? so
00:51:43
Speaker
So great take home message is that you're never too old and it's never too late to change. And any changes that you make, you can get very powerful changes in a short period of time. You can really move the needle. So everything that you do makes a difference. There it is. And it's never too late to start making good choices. Exactly. Right. And then the real game, of course, is to string them. Yeah. Right. Make a good decision, then try to make another good decision. Try to make another good decision. Before you know, you've strung together a few good decisions. Exactly. Just improve 1% every day. There you go. Well, the best decision I made was teaming up with you, Doug. How about that? There you go. There's the good decision that started the ball rolling and the best decision you've made is listening to our podcast. You see how I got all radio Boise at the end for that one. That was awesome.
00:52:34
Speaker
Hey, how can you get more of Dr. Val in your life? Check her out online at Dr. Val saves Dave on Insta. Give us a like, give us a follow. bu but but There you go. There's some radio voice. Um, the other takeaway of course, going into the summer heat, stay hydrated an ounce of water for every pound that you weigh. And if you're looking for electrolytes, uh, bio steel and Vega. Absolutely. All right. You're all set to have a great week. Thanks for every tip doc. Anything else you want to tell our wonderful listeners? I was just going to say, I think we need to do my favorite stretch. Oh gosh, no. Yeah, yeah you do. You have to do your favorite stretch. Hand in the air is my favorite stretch. I know your favorite stretch. You have to do it. Hand in the air, you do it.
00:53:22
Speaker
And then bend the elbow. And pat yourself on the back. There it is. You did an awesome job. Congratulations, Dave. Yay! You have to celebrate the wins. It's true. It's true. I'm 49. We did it. We got me back to my actual age. Yeah, right before you turned 50. Right? I know. Now I want to get to 48 before I turn 50. All right. Let's do it. OK. All right. Awesome. We'll let you know what happens. Talk to you guys next week. Be good to yourself. Bye.
00:53:52
Speaker
Do you save Dave? Do you think that he'll behave? Or do you think he will cave? Listen, and he's back in school!