 All right, let's cut to the chase here guys The real story about plateaus, you know, this is one of the most calming problems I see in all of health and wellness. I actually just did it a day. We had a guest over and and in reality, she's doing great but She feels like she's failing and she's just in a plateau and doesn't understand the significance and the importance of that plateau So do me a favor as you're coming on. I'd love to know where you're from We're in the world. This is really cool to be a people all over the world. It's up Jason out of Vegas But where are you from and then also? Have you ever been into plateau before now? Remember plateaus? I'm talking about health and wellness and fitness plateaus, right? Most people will give a plateau and weight loss um and I want to clear the air on it really the significance of it and What most people do and why it's wrong why what most people do is completely wrong And so if you take a moment and you listen to this, it'll change your life forever I'm just gonna tell you you'll change your life forever. Where am I from? I'm from from my mother Well, I guess that's true But the also the thing is is um This applies to everything in your life. It applies to relationships It replies to uh, I gotta turn that bot off That's funny. This is gonna be fun on facebook um And uh, Minnesota in the house. I hope you're cold. I'm plateaued right now. Okay, listen to this I'm gonna I'm gonna give you the whole thing but this applies to everything in your life UK in the house super excited as you come on just say where you're from If you don't mind and uh, if you've ever been in a plateau because we're gonna dig into it here in about 10 seconds But I was I was I'm gonna tell you a story. So I'm sitting there with a lady. I'm gonna call her We'll call her Karen. Uh, that's not her name, but we're gonna call her Karen And she looks amazing. She looks great from when she started she looked amazing And if I would have told her one year ago if I would have said hey, listen in one year You're gonna be at 180 pounds You're gonna be able to not have to work out every day because she likes to work out But yet life happened and she's only able to work out maybe once or twice a week Um, but you're not gonna have to follow a crazy strict diet You're gonna be able to have a drink every once in a while once or twice a week You're gonna have some drinks and you're gonna be able to maintain 185 I go, what would you have said a year ago if I would have told you that and she goes I would have been stoked that'd be I mean she's like I would that'd be the greatest thing But here she's at 185 She's looked great. She looked completely different. She's super active vibrant full of life Yet disappointed. She's not 165 Right and not appreciating anything that she's accomplished. She's in a plateau And the biggest plateau she's in is is her expectations that she needs to be further ahead faster I go, but here's the thing and this is what I want you to think of it That's why when you look read my read my statement. I said it's it's 60 percent mindset This is the secret that people don't talk about they think it's about nutrition and exercise I work with a lot of coaches and doctors worldwide and I just listen to a podcast with Ed Mylet and then a young lady and they I know Ed doesn't think this way but she thinks because she's a scientist It's about the gut bacteria and that and it's not it's a huge factor But it's not the key. It's not the thing that matters the most Right people's thoughts and behaviors make the biggest impact because I said to her I go. Hey Karen I go if you in one year you weigh 165. I go. Why is it going to change? What why are you going to be in the same mindset? Disappointed that you're not 155 or you're not doing able to run faster or whatever that is I go. You have no joy of what you've created already, which you've already done amazing things So we're hard on ourselves, right? Okay, so let's get to the plateau plateau is the first thing I want you to keep in mind Is that a plateau and I'm going to give you all the reasons on how to break through a plateau But what I found is the people that break through a plateau and maintain success do something different than everybody else They do something completely different than everybody else Okay, and I'm going to tell you what that difference is But I'm going to give you the tips of what you can do to make it different this time. Okay, so what happens is When you're in a plateau Basically, your body's creating a new normal if you read a book There's a book called mastery and talked about plateaus plateaus Ironically are the new normal they they become the new you So it's the time to celebrate It's the new it think about it this way is if you're climbing a mountain And as you're going through and you're you're making life changes, right? You're eating better. You're drinking ketones. You're dieting. You're exercising. You're sleeping trying to sleep But you're doing all these things, right? There's a lot of uncertainty. You don't know what's going to work at how well it's going to work You're on a soft surface You're on a soft it's like you're dig climbing a mountain and every step you take you slide down a half an inch Or every step you take you slide down six inches, right? That's that's the that's the health journey When you get to a plateau basically what you've done is establish a strong platform or or a stable place That you're now able to stand on The problem is is most people feel deprived or disappointment or or disgust it by where they're at So what happens is they end up going back down the mountain? They're like, fuck it. I'm just I'm gonna start eating negative I'm gonna start doing this. I don't doesn't matter anymore. They start going back down the mountain All they done is had re-established a new normal and remember this what you don't know is the human body All it cares about is staying alive and reproduction. It doesn't care about your weight Your weight is a variable as a factor of survival I hope this makes sense your body gains body fat for 100 survival reasons primitive survival reasons That's why I did what it did Right and it's in your people go. Why did I get sick? It did it because it's trying to survive Right. I have an autoimmune condition, right? And I could be like the victim of like, why did I get sick? What's wrong blah blah blah? My body responded to keep me alive Now I don't necessarily like the the the the experience of that but its goal was for me to stay alive, right? When you get sick people don't realize this most of the time when you get sick It's not the the the thing that got you feeling bad. It's your own body reacting to the thing Right, if you get a virus your body's reaction to the virus is what makes you feel Fatigued and tired because it's trying to protect you. It's not a bad thing It's actually what is supposed to be doing to help you feel better when you sprain your ankle It swells it makes it hard to walk That's because it's trying to help you. So when you're in a plateau, you're creating a new normal This is the time to celebrate This is the time to appreciate that you've done this far. That's the 60 percent mindset shift Because when you do that you don't go back down What you do is you re-establish a mission forward people I have people come on I don't need to lose 100 pounds. Okay, awesome Well, it's not gonna be a straight line to 100 pounds. They're gonna lose 30 plateau. I told I told Karen I wish I could just say a real name, but I told Karen. I go I keep having to remember Karen I go the really master way of getting healthy is basically go on a journey for a one to two months And then maintain it for a month go on a journey for one to two months and maintain That's the psychology side of it. That's the best part to do psychologically Because then when your goal is you're almost like trying not to get better But you're trying to enjoy your life while you're there. It's the same thing. You walk up a mountain Stop and look at the view, right Appreciate the process. Okay But it's hard for us to do that because we all we can focus on the end and the end gets further away The more that you don't appreciate The plateaus or where you get where you're you're kind of hovering at last thing I want to say is that what people don't realize is when they're not well or not healthy Your body has to go through a lot of shifts and changes hormonally detoxing Like lady she was talking about gut bacteria, which is important And if that changes your body is going to go through shifts and changes too And that's part of the plateau is part of the understanding. So What do you do about it? I'm going to give you the one tip the people that have the most success in plateaus I'm going to give you that one tip what it is Is anybody get a smell on what I'm stepping in here is this it's just making sense for you all It's so important For us to understand this because nothing nothing hurts me more Then I watch people start their health journey and they quit so fast And what they don't realize when you look at the foundation of health and wellness the foundation of life and survival And and flourishment and excitement and enjoy life Right, it's very simple. It's very found fundamentally basic and what these what people don't realize is that There isn't a better option What we're doing is something that's groundbreaking never been done in history before It's the first time in ever in history where we've combined the primitive nature of human existence and human survival and human thriving With modern-day reality and technology and life the first time ever There's so many products out there that I have to I have to people call me up. Dustin. Should I take this? Dustin, can I do this? Hey Dustin, what about this? And I'm like this shit is bad Like it scares me that they even are allowed to sell some of these things a lot of these things And yet we have something that is extremely Healthy and beneficial for people and I watch them start and then jump on to something else and jump on to something else I'm like, I'm gonna see you in three years way in a way worse place. This scares the heck out of me And so I just really I really really really want people to understand that like when you're starting this journey It will be the last thing you ever have to do as long as you're willing to go through the whole journey It's not just about nutrition. It's not just about supplementation. It's not just about exercise. It's not just about Um, uh toxins and vaccinations and all this other stuff like people make way too much of that stuff It's a factor, but it's not the factors The the determination that you're going to go in your journey and learn how your journey works And this is in everything in your life. You'll change forever. So here's here's the tips of breaking a plateau One of the number one things I'm finding is I find that people number one is they start their journey Oh, I gotta say this first if you're on a weight loss transformation and you lose 30 40 50 pounds of your plateau Well, guess what? You're not the same person as you were when you started So what you did at the beginning can't be the same thing you do now Got it what you did at the beginning cannot be the same thing you do. You're not the same person If you've lost 50 pounds every step you take you're working less hard So let's say that you're you're you're 50 pounds overweight And 100 pounds overweight you lose 50 pounds at 100 pounds overweight You're walking and let's say you decide i'm gonna walk 10 000 steps a day You burn more calories walking 10 000 steps when you're 100 pounds overweight than when you are only 50 pounds It's different it changed you have to change something to get the same experience and result So that's one factor the other factor is is that people will start and I'll go low carb Let's say and they're drinking ketones, of course and then what happens they plateau But they start to see him, you know somebody eating carbohydrates or you got I got a bodybuilder eating 300 Carbohydrates and they're eating higher fat Healthier foods and they didn't realize that they started adding things back in and then they didn't realize what they did they changed So the first thing I want you to do is your plateau is really assess Are you on are you doing the things that are going to lead you towards your goal number one? Okay, because sometimes people just have to re-recognize it. That's the only time I like for people to measure stuff I'm not a big measuring weight Scale will frickin screw you all up um So I hate that But and we'll do the scale video later. I ran for hours on that one But here's the reality is that you've got to make some changes The biggest one that I find isn't actually food. I'm going to give you some tips on that in a second The biggest one I find of changes is people don't exercise enough And I've been really hard on this because As somebody that's had multiple surgeries and a lot of injuries. I'm I love exercise. It makes me feel good But it's we have to exercise is a supplement to these days The only way because our ancestors naturally moved more my car door shut themselves. I don't really have to do that Everything is easier in our life today, which is great. I'm not I'm not bagging that I don't necessarily want to walk to work uphill both ways in the middle of snowstorm. I don't want that I don't know if you do Miguel does but we got to start moving our body more We got to set a standard for ourselves What is your standard? What's your minimum? My minimum is 10,000 steps a day I'm not going to go below it. Has there been days where I have? Yes, there has been. I've had sort of reason I had some things go on. I didn't make it. I just made it up on another day Miguel we're in a little challenge group and and I'm like, let's just make up what we couldn't do We didn't hit all of our goals for the week I go, let's just make it up over the weekend because the weekends are kind of free days Just just enjoy your weekends Set a standard that you can live by And know that your standard is going to change and has to change For you to keep moving forward I use this example. I go I walk people go to the gym the first three months at the gym They're sore. They're sweating. They're tired. They're fatigued And then the next nine months They're not sore tired fatigued or anything So that went from an exercise where it fatigued your body where your body broke down and repaired to an activity An activity is something that you can do every single day and continues to do it I encourage activities, but if you're looking to change your body An activity is going to help you stay the same. It's not going to help you change Let me say that again. An activity is going to help you stay the same But it's not going to actually help you change an exercise based on definition applied force It's going to require your body to adapt to is going to allow you to change So if you're doing the same physical activities you were when you started your your journey and you're not doing You've lost weight or lost you got healthier and you plateaued It's because you're still doing the same thing. It's become an activity I couldn't ask a world-class athlete To start training to get to a certain level and they plateau on their performance We have to do more to get more out of them. Same thing for us. It's just a different level or a different standard Okay, that's that's I hope that's good. I thank you Appreciate it. Okay. So first thing is we got to get activity and we got to get exercise in It's too vital for metabolism for health for gut health for brain health And ideally you can get exercise outside. It'd be great. I know you guys is all you men midwestern Minnesotans Move just move. Just leave. That's what I gotta say leave come to california. It's way better Uh, but get outside. It's super important to do that. Okay Food we already addressed for the most part for food. It's this is the simple one for food Be cautious of nuts salamis cheeses And eating too late. Those are the biggest things. I'm a huge fan of intermittent fasting But I eat at nine o'clock sometimes nine o'clock in the morning. I might eat at one o'clock It's it's gonna vary for me and guess what it changes week to week month to month I've I've learned how to allow it to adapt if I wake up and I'm just really hungry I'm I'm not gonna I'm not I'll drink my ketones and I'll delay a little bit But I'm not gonna try to fight to the end of the day. I'm not gonna do it I'm gonna fuel my body with good high-quality foods. Okay. I am a huge fan of things like Kim chi. I'm a huge fan of things like sauerkraut or fermented type foods That are relatively low-carb. I'm a huge fan of that. I'm a huge fan of just fresh fruits and vegetables I do eat fruit now. I don't I used to not but now that we have ketones. I eat fruit regularly I eat fruit probably now. I would say once a day, but probably five to seven times a week in some days They eat more than others. That's what I do. This is what works for me Okay, and then I eat a lot of high-quality protein But try to stop eating the sooner you can stop eating before bed the better at least three hours But three to five hours is even better Anytime you put food in your system It's messing up some rhythms in your in your gi track and some health in your gi track So those are just some tips around that Okay The other thing about food that and I always say cautious like the salamis the processed stuff and the nuts and seeds The reason why that matters is that the more of that you're eating The more that you're not eating the other stuff, which is what your body really wants High quality proteins high quality vegetables if you're eating fruit then high quality fruit And if you're on a fat loss journey, just choose the lower carb fruits choose the berries the berries the berries avocados things like that that are lower carb and and then enjoy them Don't feel guilty that you had a freaking strawberry if that makes any sense I'll be right My wife said I gotta go. Uh, we got some work to do Yeah, right matt. I mean, yeah the the just the the processing of processing itself is an ideal Now I do eat some salamis from time to time, but it's a small portion of what I'm actually currently doing So that's when it comes to food. Okay Here's the other biggest ones that I'm going to give you as a tip that mess people up Okay alcohol isn't your friend And I like it. I like it. I tell you I like it alcohol is a tricky one alcohol design to slow your system down So you have to be aware of that you may some of you that aren't going to get results You're going to have to cut it down or minimize it very little and it's not about the carbohydrates of alcohol It's about the empty calories and about what it does to your system So a plateau could often be an alcohol related plateau And it's easy to I live in one country like alcohol is just like a normal thing here in minnesota And it's like alcohol is a regular thing there and people want to get caught up into the carbohydrate side of it all No, it's actually the alcohol itself. That's a bigger factor Right one serving of alcohol is 90 calories ish 90 calories if you have two to three Yeah, this is a stick to bourbon. Uh, but the reality is is you have three bourbons, right? I don't do a little I mean, I do a bourbon, right? We're doing manhattan's and we're doing old fashioned But you're you're drinking three or 400 calories and your body's going to use those calories first But also alcohol itself is a depressant. It slows down the body's natural system. It's technically kind of a toxin Right, but I enjoy it. I I'm not against it I'm just I want to be aware that if if you're doing these things in your body's plateauing Well, then there's reasons why right? So don't stop your plan adjust your plan Adjust your approach to the plan So I hope this helps. Um, last thing is you got to get rid of the scale. Um, I told Karen. I'm like, listen I go I guarantee you in one year if you throw away the scale you commit to your journey and you're proud of your progress You will be truly truly happy next year, which is what you really want You think you want to weigh 165, but you really want to look in the mirror and say damn I look good and I look sexy and I'm confident and I'm happy and I'm in a relationship and I you know I love my life. That's what you really want, right at the end of the day But I go that's not that has nothing to do with the number on a scale That has to do with the program in your brain that you need to shift and change You got to start being proud of who you are and where you're at and where you're where you're going And that is the most important thing and that's the secret to a plateau And so too many people out there like I want a meal plan I want this perfect cooking cutter approach and they don't exist You're creating a lifestyle for yourself You have to set a standard for yourself and guess what you know what you're gonna mess up You're gonna fail my wife told me this I did the training the other day About leadership or mindset and she goes. I'm like, what should we talk about? I could talk about all these things and she goes the most important thing about mindset is that you can always start again now You can always start again now listen New Year's resolutions almost everybody quits by now within the next two months 97 of people quit their New Year's resolutions. They gave up on them. They don't even tell you they gave up They don't even know that they gave up or they already gave up Don't stop just go in Persistence is one of the most powerful things in the world And if you know that you're on a journey stay on that journey A couple factors of staying on that journey is surround yourself with people on a similar journey Right get away from people that are if you if you hang out with people that drink more You're gonna drink more right. I moved to wine country and I drink more here than I ever have Why because everybody around here drinks wine. It's very social. It's very normal But it's like I'm exposed to it more and guess what I naturally I naturally gravitated towards that I have to choose if that's something that's not serving my life I have to choose to move away from it or be conscious that I'm doing it and make another alternative choices. Okay But get rid of that scale. It's not serving you to your longer go long long term results Know that you're on a journey. And so here's a few last little tips and this is the most important thing Is that the people that bust through plateaus the best are the first ones the people that recognize they're in it And are not disappointed. They're proud of how they've gotten there. They're proud of their accomplishment At the same time instead of measuring their food and measuring You know all their clothes and their weight what they're doing is saying listen I need to go out and perform better. I need to raise my standard So I use walking as example if you can walk a mile in 20 minutes And you go on a journey and you get down to 19 minutes and your plateaued Set a new journey I'm going to go walk a mile in 18 minutes and work towards that goal Because that's the life you're going to want to create when you get when you're up to 50 pounds You're going to want to see that walk time. It's a performance goal You have another metric and this could be in many ways, right? You could use clothing is one option You could use walking fitness exercise biking burpees push-ups All you really want to see is can you raise your standards if who you are when you do that? You'll maintain it forever. Jeff's on here right now And this is one of the things that we've been working with him on and he's doing this He's that you lose it. I mean he wants to lose 200 pounds like he's on this huge transformation And every time we nudge him I'm always like, where's your standard? Like where you at? Like what are you standing now? He's gone through a knee replacement. I went to my hip replacement Right, so we we both got some stuff working on but think about this if you go through a knee replacement or hip replacement You're automatically back. My leg got so tired snowboarding. I could barely do it Like two runs in the morning two runs in the afternoon. That was it, right? My standard is low right now But if I if I want to do this for the rest of my life of my kids and my family I got to raise my standard. I got to get in shape I got to push my leg a little bit more so that it can get to five runs in the morning five runs in the afternoon And I want to set the highest standard that I can that seemed appropriate for me I don't want to just be satisfied with one or two runs Guess what when I'm not as in good shape, which I'm not in great shape now But if my shape's gonna go worse, guess what? That's gonna be one run and then I'm never gonna do it again That's not acceptable for me. Not at all So set the standard Set your standard Set your standard and raise it to something that you're appreciative and proud of and I don't care where you're starting I don't care if you can't walk around the block start and you got to start somewhere Okay, so we obviously know that this is a secret weapon So most people that are following me already drink ketone. So You got to add your ketones every day because it's going to be your insurance policy to sustain Fulfilled energy and help feel your brain help feel your muscles help feel your heart After that it's once or twice a day after that. It's really about You know finding a diet that you can sustain and work towards don't eat solely that night Especially if you're plateaued watch the processed foods to eat more real food Right and then from there you got to start moving your body and you got to start appreciating your progress So with that said and done I had to weigh myself every day with my personal trainer not anymore. Uh, yeah, I would fire that trainer I Actually when I did it I did it once a week and I was I'd never allowed my clients to see the scale They weren't allowed to see it She accidentally saw she wasn't supposed to she peaked and it's like a change of mindset It was like it was horrific and I don't do it anymore now There's a small number of people that can see the number and it motivates them and that's a psychological thing Um, so that person you might motivate, right? I might motivate them I'm my wife's kind of that way. It's like hey look what happened. Oh, okay It doesn't she doesn't feel bad about it as much as she does. She feels determined by it It's a small number of people like five to ten percent people that you can use up to your advantage most people it's a negative so Um, you're no way jeff jeff's at 14 minute miles jeff wouldn't be I was at 20 minutes before four months from now It's been four months now. I'm just walking further now. So jeff was at 20 minute miles now He's at 14 minute miles so he said in a standard for himself and that to me is what's exciting about it. So Yeah, I have to go. I appreciate you all for uh for listening in given your feedback. Share this out Let's try to help people live better It's just so hard for me because when you it's kind of like when you know when you know when you know, right? And you know when you know, you know, there's always going to be things that are missing I'm working on a new little project that we're going to be doing and And it's going to be a way to help get clarity to help people even go further faster And I'm excited about that, but I want to keep in mind that it's it's it's a one percenter. It's a two percenter the foundation of all of this is Drink your ketones Eat high quality foods even smaller windows, right move your body And appreciate where you're at in the journey that you're on and be patient on the process That is as simple as that. Yes, I can add in earthen. I can add in sunlight, which I think are extremely important But they they won't make the deal breaker combine them together It's amazing because yes the sun makes you happier when you're happier your mindset shifts and you appreciate things more So yes, all those things are important And they're not the thing that's going to change everything if that makes sense, right? You still have to make the choices with the mindset being changed so or the mood being changed Peace out Do I end my day with ketones? I do most days. Um, I have one afternoon. I probably Three or four or five times a week. I have a one in the evening non caffeine of course So I do that for sleep and I do that for my brain So I'm a huge fan. I don't follow ketogenic diet anymore. I follow a real hybrid I'm I probably I wake up in ketosis every day, but I don't file like extremely extremely low carb I have a very much a hybrid diet Mine's more of an anti-inflammatory paleo diet that I follow. So with that I I because I don't restrict carbs as much I drink a little bit more ketones because the therapeutic effects are so important Keter chills great. I use I use the ampules also and keto pro So I variety all those kind of depends if I'm maybe a little hungrier I might have a keto pro Because it helps tamp it down appetite a little bit, but doesn't impact the sleep component. It actually enhances it and improves it So yeah, do that. Uh, do you uh, do you end your day with protein? Um, I eat protein for dinner I don't necessarily eat protein before bed. Same thing. I want my body resting GI check resting often we've got date nights. Um, it's it's it's it's not every day I I will have something later at night than than usual. It's like I'm not a robot But there's a there's a consistency of the norm and remember health is kind of boring. It's basic It's not complicated and right now in the world. Everybody's complicating it I work with a tons of naturopathic holistic functional doctors around the world And the reality is they don't realize that I model my chiropractor not all of them But a lot of them they're doing the same thing. They're almost freaking people out and overwhelming them with the fundamental basics of what this really is and in most of the time is because They're learning something new and they and they get excited about it and then they make that the new big deal Right And so like I learned about vitamin d 1999 in college, right? We already knew that it was a huge issue Now it's becoming this big thing, right? Well, you can correct it really easy. It's not a it's it's a problem But it's not a really big deal to correct, right? So it's like we're making and now the gut is like this big thing and people are making like my guts Wrapped you can fix it like don't worry about it. We can take care of it Just understand it. It's something we can get better just like your muscle mass being lost Like that's that's a freaking real big problem. But guess what? We can fix it It's not it doesn't have to be the end of the world You know you go to the chiropractor and your hips are off and they're and you're like, oh my hips are all Jacked up. I'm like, yeah, you functioned really well with your hip jacked up You're okay. We just got to enhance it a little bit. We got to improve it a little bit So that psychology of of these things really, you know, I'm a cautious thing people be careful with the information you're looking for At the same time the information is probably valid. It's just your reaction to it Probably shouldn't be over too extreme outside of the extreme situation. So Cheers y'all