 I'm not making noise I can beat you go awesome. Hey everybody. I am live. I am a super excited I got a special guest with us tonight or today. It's morning early here on the West Coast. She's on the East East ish coast I got the amazing Kim on here. We're gonna talk about plateaus one of the things I've probably gotten I don't 15 messages this week Dustin I'm plateaued. What am I doing wrong? What's what's wrong? You know, and it's just this vicious cycle of I'm plateaued. I'm plateaued. I'm plateaued. So I asked Kim Kim hit me Yesterday, and I'm like, let's just go live and I'll coach you live about how I work through people with plateaus And so the goal here is not just to help Kim is to help everybody maybe understand The the significance of a plateau a they're not that bad B You can learn a lot from them and see it's probably gonna be one of the most pivotal parts of your success If we can look at it the right way, so that's what we're gonna do with Kim We're gonna coach her live today a lot of plateau. So Kim. Thanks for coming on. I truly appreciate this. Thank you I'm drinking my keto cream and some coffee this morning It's seven seven forty seven here. What are you drinking there? My keto my net. What's your favorite flavor? This is prickly pear. I love it pear. I got that, right? Right here It's so fun having all these fun flavors. So all right, let's get into we're just gonna dive right into the coaching sense here So you can answer these questions. You don't have to But you can first off how old are you so people have a reference place of I told I wouldn't get too personal So this is a little personal as I get so I'm 54. I'll be 55 in October. Perfect. And then when did you start your journey? When you Second week the second week of July Eight months in and how much did you lose? How much did you need to lose? When you started well, it started off I just was doing ten pounds at a time and then when I saw it coming off I've decided I'm down 55 now and I'm wanting to lose another 50 or 60 All right, and then how long have you been plot plateaued for? Oh on and off since Thanksgiving I mean, I didn't gain a whole lot through the holidays, but I didn't lose anything Perfect. Okay. Now, let me ask you this question. Were you able to enjoy the holidays? Without being rigid and strict and and so like Restricted or did you feel like you were restricting yourself the whole time? I didn't need any sweets So but that to me is not restricting because I'm not a sweet eater So I Stuffing my favorites. I did eat it, but I will tell you because I'm not used to eating all that I didn't feel very well after I had to take a nap and I never take a nap So it was worth it to me just to go slow the instead of overeat Wards myself. Well, it's important because most people they feel like they're failing when they're having their favorite things in the Holidays if it's a stuffing if it's sweet the reality is is like your body doesn't know that big of a difference between a candy bar and between stuffing or maybe potatoes because biochemistry it kind of does a similar thing different variations of it, but What I care more about is the is the pleasure sensors of like, hey, I didn't feel deprived because that's the psychological side that will really mess people up And so what happens when we plateaued so how long have you been plateaued you so you said right around Thanksgiving So about two months plateaued right after Thanksgiving I The scales, you know, you tell me to stay away from the scale said I gained 12 pounds Okay, and I know I I know I didn't because I didn't eat bad enough to gain that kind of weight But still psychologically it works on you and I've been working to get that down and then I'm down five more Since then but it's still as much as I weigh. I feel like it should come off faster, right? Okay, good. Okay, cool. So first off the 12 pounds. Let's talk about that for a second What happens Kim with that is so when you go low carb or Keto or when you're or even drinking ketones, you have a propensity of basically we store Glucose gets stored in your muscle and in your liver. Okay, so when you go low carb that that storage goes down It's like you're you're emptying the storage tank, right? Well, that has weight to it So that's why when people go it's water weight Well, what it is is it is water weight because that's part of the weight that goes up But also this glucose stores into your body for future use Like for future use so this this is gonna be different for every sized person The bigger you are the more storage tanks you typically have so the more the scale can fluctuate the smaller You are the less it might fluctuate. So if you were starting your journey at, you know Three years ago and at 300 pounds and you would have Thanksgiving you might have gained 20 pounds For the same amount of food, right? So that's what sometimes people get confused by that's why the scale can be such a deterrent Because you didn't change much in 10 days or five days You your body isn't even capable of gaining 12 pounds of fat that fast, right? It's not physically capable, but the scale sometimes confuses people on this. So this is really huge That's why I told people try to avoid it because it's psychological. What happens when you mentally get now frustrated or like concerned You're on an airplane and you're like I desperate Give kids by chance. I don't remember. I have two girls. Two girls. Where do they live? Here well one in Clarksburg and one here with me. Well, one one just moved LA, right? She's in LA and something something unbelievably amazing happened and you need to get there now You need to get there right away. You're on your airplane. You're on your airplane and For whatever reason you have a seat of doubt and a question mark and you're like, I don't know if I should go Maybe I just the wrong time to go go visit her and you decide that you're gonna go down to Dallas, Texas instead That's what most people do. Is that gonna get you anywhere? No, you should just finish your trip Get there and figure it all out, right? So what happens is when you're in that frustrated spot it creates a huge stress response called in a cortisol release happens Which actually does increase your body's ability to gain weight and especially belly fat And it slows down the system because now your body's an attack You're it's like the lion is attacking you so it's not thinking about about body fat loss It's thinking about attacking you so I like to just give this kind of overview on understanding so I can give you the right Coaching but a plateau first off is Absolutely important first thing that you're gonna do is we're it's teaching you something Okay, and the good news is is you didn't just like you your body responded to your your your enjoyment of the holidays And then it's responding still the right direction not in the speed that you wanted to go right? That's that's what I'm hearing Right, so part of this is you're what learning lesson as a plateau This is you to build your ability to learn now that I use this as an example Okay, a true plateau just so you know Kim. This is good. This is really good A true plateau could be three to six months of not much change Okay, three to six months. Okay. Now, but what happens? Why and you see how you how you kind of got a level of discipline? It's but not quite though because I know body you'd made a shift your body responded and it's now shifting back So it's not like a true plateau means that nothing It's like you tried everything and it's just not changing right? Well, think about this if you're climbing up a mountain and You are That's what you're doing right? You're losing a hundred plus pounds. That's that's kind of a mountain to climb That's a lot. I mean a hundred pounds is thirty three hundred and fifty five or three hundred fifty a three hundred fifty five Ours in calories. You don't need to eat your body's eating off of yourself. That's a big climb, right? So when you hit a plateau basically what it does is it re-establish in a new normal Your body's new nor your body's normal was what it used to be. How long were you a hundred pounds overweight? Oh my life, okay, so After my first child I gained a lot a lot of weight so 20 Your kids are well my my oldest is 31 31 so think about 30 years Right 30 years your body has been that's the new normal normal is what your body becomes used to So we have to re-teach it to a new normal and doing that in six eight nine months is It's kind of shocking. Do you know that if you are a smoker and you're working with me? I don't let you quit smoking for at least six months Really? Because the stress of quitting smoking is actually really hard on the human body Now there's about 35 other things that we can change first and then eventually smoking is just not that much of a priority Maybe they don't quit maybe they quit maybe they go down to one or two cigarettes a day Better than a pack right better than two packs So you have to you have to keep in mind is your body has to create a new normal And so a plateau is is is basically creating a new normal I would prefer people to go and say hey listen I'm gonna lose 30 pounds and I'm gonna maintain it for a month And then I'm gonna go lose 20 pounds and maintain it for a month You kind of already had that mindset going in and then the holidays come up and confuse it a little bit Because I would rather you maintain through the holidays and then start again And then maintain to the summer the summer is another time that people really struggle Because there's hot there's parties and there's always something going on so those should be more maintenance focused and then celebrate the maintenance So I'm when I'm talking about plateaus is it's mostly a psychology thing It's not a fizzy. There's a physiology a logical thing And I'm gonna give you some tips of how to do that so stay tuned But I want to make sure we set the president because too many people quit the journey. That's perfect for him Because of a plateau they think it's a bad thing or they're doing something wrong Rather than it's a good thing and it's what actually is starting to You get good at this plateau right here. You'll never go past it How many people do you know? Do you know that 90% of people within three years gain all their weight back and more when they go on a weight loss journey? Yeah, and I don't want to do that. No, but the reason why they do that is either using the wrong tools to help them lose weight They're slowing down their metabolism or they're trying to rush to the end too quickly You can't rush to the end too quickly because what happens your body hasn't actually made the adjustments and changes yet So we want it to be more of a process to get there, right? How many women do you know that get really skinny for their wet beans and they gain it all back super quick? That's and they did it like super intent Yeah, that's that's we don't want that to be the case and that's why it's so Psychological and that's why I wanted to start with the psychology side of it Because I'm gonna give you some tips of how to actually start to move the plateau and bust it and move in the right direction But it's really important for us to understand that it is normal. It's actually a good thing and there's something for you to learn from from the plateau Meaning that I'll you I'm gonna give you one learning lesson when you had the carbohydrates Did you overeat or do you just eat carbohydrates or have this car? It was carbs What yourself or you do was it like kind of a moderate amount? Yeah, well, I just munched on it all day long if that makes sense. I go by and I Ate in the morning while we were watching the parade I ate a ton of pretzels and that made me sick to start off and then I started cooking and then Because when I cook now, I don't more well when I'm cooking now It's it's good for me. So I don't mind munching that right but with the stuffing and Potatoes and whatnot. I was just you know, put them in my mouth and didn't think twice and then next thing, you know I needed a nap. Yeah, and so the reason why I say that is couple factors that why you needed a nap That tells me metal ball most likely there's another factor But most likely metabolically your body didn't tolerate those very well So you had a chemical reaction in your system and your boss So that tells just that you're still not utilizing carbohydrates efficiently carbohydrates are not a bad thing We need them in our body, right? And if you give a kid carbohydrates, they get all energized you give a older person that's metabolically inefficient carbohydrates They get tired So these are things that are important because it tells me that you that at this stage in your journey Carbohydrates still are not going to be over consumed are going to backfire for you, right? So it tells us not a big deal, but it just tells us that one thing So that means you need to stay low carb longer and that you have less wiggle room Metabolic flexibility to kind of explore and have fun. That's all that means So that helps your psychology go. Okay, wait a minute I mean carbohydrates still are because in the future when you get your hundred pounds down and you're starting to be more active And do more things you're gonna be able to get away with some and not feel crappy You're actually gonna make me feel good. Go like I feel like I want to go walk more That's what we want you this experience. Okay, so when it comes to plateaus, here's a few factors that come in place Number one is that you're not the same body that you were in July You're literally 50 plus pounds less than you were in July Your body is different. You're different. So if you're doing the same thing you did in July now Then it's not gonna work Because you're not the same person So some little things are gonna have to adjust what might that was be is it might be we need to go and do some Interminute fasting. I know I mentioned did you do the I fast with us and did that help you a little bit? I lost about seven. Yeah So what we want to do is we changed it up the I fast is something you've never done before So we kind of get really specific. So number one is we got to change something from the time before. Let's have Jen What you're doing because we're doing some I fast and what I would recommend is do the I fast two to three times a week Until you start creating momentum, but it's really important. I'm gonna tell you a secret I don't want you to be in the competitive not eating game So at the same time when you're in a journey of losing a hundred pounds why people can plateau Let me ask this question. Have you been on diets in the past at all? Oh, yeah Yeah, name a few if you don't mind I had gastric bypass in 2001. Okay Gained well, I was four hundred and twenty pounds at that point in time lost But I didn't keep it off, you know, they don't teach you Snacking because that's all you can pretty much do and crackers and pretzels and all they didn't I mean I'm an educated woman. I know that they can cause you to gain weight But then that's all you want it because that's all you can eat, you know, so Well, people don't realize the psychology of food. I mean, it's it's there's a huge addiction component to it And it's it's I used to be the I was the bad guy who say let's suck it up Do it the right way and now I realized after dining family and everything else going on like wait a minute There's a lot more going on here. So one thing that your person that hasn't gone through diets before and Gastric bypass you you slowed down your metabolism So you because nutrients are harder to come by you're you're getting a protein in so as our argument So if you're somebody that's on this journey in your plateaued ask yourself, are you competitively not eating? What I mean by that is that you're constantly trying to lose The psychology of that alone is wrong, right? You're always trying to lose So I'm gonna encourage you and I'm gonna send you over a mess. I'm gonna send you over a text And I want you to go do a performance challenge So if the next three months We're gonna focus not on how much the scales move how much you can perform better Can I get you to walk a mile faster? Can I get you to hold a plank a little longer? These are the things that you're gonna need to maintain the hundred pounds Because that's you getting healthier, right? And so rather than just lose lose lose lose lose lose lose. What did you gain in that? More more more money to spend on clothes is what you gained Just fine, and I love that if you're gonna spend money That's the way to spend it but at the same time we got to change the philosophy So we want to increase your physical activity But at the same time we increase your physical activity and doesn't I don't mean go to the gym and give gym membership What I mean is we got to do things at home that you can do two three times a week That we can measure and see improvement in 30 days because if you don't improve on a mile walk on 30 days Then we're doing something real wrong, and you're setting yourself up for a long-term failure So having more metrics to assess your success So I want to use the scale as one but walking planks we can close all these other things should be another metric so you could say Everything got better except the scale. Okay, so what do I need to adjust or everything got better except my walking? What do I need to adjust? So then it tells you that how you create a new standard for your life. Okay, so number one is Well, like I said psychology of plateauing. It's not a bad thing. It's a good thing Number two is change up or change up what you're currently doing So you are doing that right now. So we're gonna be intermittent fasting Okay, we're gonna do two to three times a week just like you just did Until you get the momentum going and then you may be doing a maintenance of once or twice a week Okay, a maintenance of once or twice a week It's really important and then we're gonna do add a performance evaluation. So you're gonna do a performance test So at least three preferably five different things I'll send you it over so that you have different things to measure because maybe your shoulder's hurt You can't do push-ups. Well, then we're gonna do a plank or we're gonna do lunges or we're gonna do a walk So I need different things to measure. I want and I want to see it get better in 30 days And you could set a goal. Hey, I want to hold the plank for two minutes and right now You're at nine seconds. Well, then good you're up to work towards it But that's gonna physically make your body move better because when it comes to burning body fat and moving fat out of your body You want to you want to breathe more you want to pee more and you want to sweat more So most people that are a hundred plus pounds over they either don't do any physical exercise or they over exercise They don't just start implementing it consistently because that's the real key Okay, so we're gonna put that in place but here's the last little tip I'm gonna give you is this is We need to make sure at least once or twice a week you have refeed dates That's why I like the fasting technique So when you do your five-day fast, we want to have at least twice a week where you refeed Meaning that you're actually eating you can you can still intermittent fast But you have to you have to you intentionally eat at least the amount of calories a fit Let's say 1500 calories. So twice a week I want to eat in at least 1500 calories because the majority of the time you're trying to go towns down towards 1200 or a thousand or 800 calories That's always in loss. We want to at least tell your body that hey, this is my normal I'm trying to bring my body weight down, but we don't want your your normal to slow down That's your meta metabolic rate. We don't want to slow down. Does that make sense? Gastric bypass you were eating small meals all day Ironically, you probably weren't over eating that much because you actually physiologically can't that's why you lose weight initially But what happened was is your your your metabolism slowed down with it So eventually the the little food you were eating was too much and it started gaining back up And then the psychological warfare comes with that So we don't want to create that same environment here big bike competitively always trying to lose So twice a week. I want you to eat more food now preferably because you don't tolerate carbs very well I still wanted to be low carb That makes sense. So on the weekends, let's say five days a week You stay intermittent fasting you go a little bit of caloric deficit Saturday Sunday. You eat more high-quality foods Low-carb foods, but you allow yourself freedom like hey, I'm hungry. I want to eat more Give yourself permission to do that because that's going to help and prioritize protein as your number one source And if you do these these three things or four things, it'll completely change everything in your life Most importantly the psychology of it all good Any questions about Yeah, no, not really I do at work. I make it a point to do the stairs I mean, I know that's not a lot and I walk sometimes at work But you know, I can't briskly walk because you can't get all sweaty at work But yeah, I'll definitely start doing stuff here. I've got a whole gym downstairs I mean, I have no excuse for that. It's just finding that half hour a day or 45 minutes a day Let me ask this question. This is the psychology again Could you get yourself excited? You're kind of competitive I can tell you have a competitive streak in you, right? Oh, but um, get yourself excited about okay, go for a mile walk That's why I like to do an assessment go for the mile walk and then go, okay I'm gonna set a goal like let's say you walk a mile in 20 minutes. Okay. Well then set a goal and say, okay I'm gonna do it 19 minutes by the end of the month So you find time by having something that makes you feel rewarded right accomplished and then give yourself a treat for that whatever it is Does that make sense? Like celebrate like whatever that may look like for you, right celebrate it Because those little steps is created a new standard think about this if you can walk a mile in 20 minutes right now But in bite this time next year you're walking a mile in 16 minutes and whenever you go for a while You walk a mile in 60 minutes. Are you more likely to maintain? Your success if you can walk a mile in 16 minutes versus 20 minutes 16 So it's set in a new standard, but it's getting excited It's like when you go to lose the weight you get excited thinking about being 50 pounds down, right? Well now that you're 50 pounds down, you're not nearly that excited, right? You're doing more. Yeah, that's that's the trick and that's when people say I don't have time for it and then somebody goes well It's just about a priority to you and then you get pissed at them because you're like well It isn't important to me, but the what they mean by that is that you are not excited about the reward of it It's all it is. It's a very primitive thing. Everything we do is primitive And so you have to trick yourself into getting excited about having this success of The walk of the plank like be competitive. Maybe grab a friend or two and say listen We're gonna who can who can get to three minute planks faster wins, you know a free massage from the other person If you use that as your thing because now you're more likely to walk by the gym and go I'm not gonna let her beat me. Yeah, magically you find 30 minutes If that makes sense it just she appears in your in your life This happens when you had kids before you had kids. You didn't have time for kids You had kids and then you magically have time for kids And then you're like when you have one kid You don't have time for two kids because you're like how can people have more than one kid? And then you have two kids and you figured it out You have more time in your day, right? But magically everything still got done and then you get to four kids and by then you're just like I said yes But I hope that makes sense. So we have to trick our brain into that and the time will show itself I don't want to get too much into that but at the end of the day a plateau is not a bad thing It's actually a good thing you have a lot of things that you can learn and what I learned from you today Is that you're not in a bad plateau, which is good Really celebrate what you've accomplished so far Okay, know that you want to create a new normal with the the fact that you have carbohydrates And it still makes you tired tells us that your body health has not changed and you're 50 54 years old Your body's going through hormonal still changes and shifts It doesn't care about losing weight. It cares about you stay in alive, right? So it has other things that are more important to it for you And so be careful when we start to overanalyze where we're at and at the same time I don't want somebody to stay into a plateau forever and and not make the right changes So the little changes that we're gonna make are basically simple just the fasting strategy that what's in place now in like I said In three four five six months. We'll probably have to adjust it a little bit. It won't you're creating your lifestyle We're gonna add in a physical performance and at least at least twice a week. I want you to add more calories not more Food bit more calories so your body doesn't always think it's a losing and Then when you eat those calories, I want you to see do you walk faster? Do you feel stronger? Do you feel more like energized? Because that'll tell us a lot of good things and then you realize and yeah I got to feel my body not just try to lose weight. Okay. That's my problem. I've not been eating enough Well, your life is told you not to for 30 years basically you've been told that eat last eat last eat last eat last you're competitively trying not to eat and Humans are few we lived our our existence was to go out and hunt to find food to survive So you think about that like it once again, we're cheap. We're trying to fight Like primitive nature and that's you're gonna lose If that makes sense, we're gonna lose if we're fighting our natural capabilities So I want you to fuel now you have fat so you have storage that you can tap into But you can't just only tap into that and live that way You're gonna want to fuel your body at the same time, right? So that's where once or twice a week is just a great Reminder to fuel your body and remember it's a good thing not a bad thing. It's not you over eight You feel that because if you it's like people may magically make up how many calories per day What about how many calories per month or about how many calories per week, right? If we just change the way we looked at it and say, okay Well, listen five days a week. I eat less calories two days a week. I eat the calories that maintain my weight Collectively you've lost weight. You're able to tap into your fat stores But it also protects you from losing that muscle mass, which is really important, okay? Okay, and watch what's gonna happen to your clothes in the next two months Your clothes are gonna change so much like you're gonna you're gonna physically feel Like no matter what the scale says you're gonna physically start to look differently And that's that's it I need to measure myself again because I haven't done it since before the past And even though the scales aren't showing it my clothes are falling off Yes, they're falling off and the scale did show it just not as much as you'd like it right right remember They recommend only 2.2 pounds a week. I know I know That's why this is the most important thing so you're doing great You're on the right path just keep pursuing and start changing that narrative in your mind a little bit find more things to Be grateful for and start really being proud of what you've accomplished so far and know that your journey is continuously I promise you we'll have this conversation again in six months or a year. You'll be different framework Conceptually, it'll be the same information because you're just in a different place You have a different body a different person then so I appreciate you Kim so much remind text me over so I get you that flyer I have to get on a call in a second So after that one, but I want you to do that performance test It'll be the secret to your success. Okay. All right. Thank you. Thank you appreciate it. Bye. Hi Everyone that was Kim. I appreciate her doing that. That was super awesome Hopefully that was valuable to you all. I I would like to do more coaching lives It's one of my favorite things to do is coach And sometimes it just gives people different perspectives of where they're at I actually never done this on live before so that was my first time doing it live in front of people and I told I wouldn't ask for anything too personal but but This is it. This is that we have like people say this all the time like everybody needs to find their own journey Yes, you do but there is certain principles and Processes that are the right way and there's ones that are the wrong way and this is the right way So I'm just gonna encourage you to stay on your journey stay committed and find the right community Right coaches right products to work with that are gonna change your life forever that are actually good for you There's people out there doing these crazy shots now and these teas and this stuff in and it is shit It is scary and it really it really is not the long-term answer if you if you're a Short-term you need to fix something because it's really bad than you work with your doctor great long term It's not the recipe what we just did is the long-term recipe. So appreciate y'all. Thanks