The “all-in” method can work for some, but most people do better with the tiny-habit approach. Grueling workouts with no days off, and extreme diets that deprive you of your favorite foods and leave you hungry and tired. Many people try to jump straight into the deep end when they try to get fit and healthy. These are simple changes you can make right now to start establishing a healthy lifestyle that you can stick to long-term. In this podcast, I’m sharing my appearance on The Pat Flynn Show, in which I discussed easy fitness wins. Listen to this podcast to learn about hormones and how they affect body composition, especially as we age.ĥ:08 - These hormones most affect body compositionĥ:53 - How do these hormones affect body comp?ġ2:01 - Hormones do negatively affect body composition as we get older if we don't do anything to mitigate the changesġ2:31 - How do we prevent our hormones from affecting us negatively?ġ7:57 - Do you need high levels of testosterone to get and stay in great shape? If we’re willing to do a few things consistently and do them well, we can keep our hormones in very healthy and effective ranges. The idea that our hormones crate as we get older and make it impossible to get and stay fit is very discouraging to many people. ![]() There’s no question that we can’t maintain as optimal a hormone profile at 45 as we can at 25, but as you’ll learn here, we can still maintain good enough hormones to gain muscle, lose fat, stay lean and fit, and feel great. In it, I’ll go through the most important hormones as they relate to body composition, how they change as we get older, and what we can do to maintain optimal hormone profiles relevant to our age. This podcast is about hormones and aging, and specifically, how much hormones affect body composition as you get older. Menno’s new book: The Science of Self-Control. Pre-order my new fitness book now for a chance to win over $12,000 in splendid swag: So if you want to learn evidence-based tips to better stick to your diet, definitely check out this interview!Ġ:00 - Pre-order my new fitness book now for a chance to win over $12,000 in splendid swag: ġ6:47 - Why do you only eat "healthy" foods with no junk?ġ9:15 - When do you feel a difference from your diet?Ģ1:50 - What can we do to make dieting easier?Ģ4:29 - Consistency is more important than "optimal"Ģ6:05 - What are the key aspects of consistency that matter most?Ģ7:19 - Are you always getting healthier when you get leaner? Is 15% body fat healthier than 10%?Ģ9:59 - Does macronutrient composition matter in dieting?ģ2:45 - Why "if it fits your macros" with junk food isn't sustainableģ8:40 - The order you eat foods has a significant effect on adherenceĤ5:50 - Why you shouldn't save up calories by starving yourself before you go out to eatĤ9:17 - The difference between craving pleasure (satisfaction) and satietyĥ2:15 - What should you do if you overeat one day?ĥ6:14 - Where can people find your book on self-control and your other work? Menno has been a repeat guest on my podcast, but in case you’re not familiar with him, he’s a former business consultant turned international public speaker, educator, writer, published scientist, and physique coach who’s passionate about helping serious athletes attain their ideal physiques. In this interview, Menno explains why dieting is inherently difficult, ways to make it easier, how macronutrient composition, meal timing, and consistency can help (or hurt) adherence, cravings, the difference between satisfaction and satiety, tips for eating out and going off-plan, and a whole lot more. And this time, we’re focusing solely on the dietary part of the book. Menno’s book is designed to help anyone boost their self-control so that they can better stick to a diet, work smarter (not harder), and simply put, be the best version of themselves. This is something Menno is an expert on because he recently released a book called The Science of Self-Control, which is an evidence-based look at willpower that references over 500 scientific papers and distills it all down to actionable tips you can implement now. The episode is chock-full of practical tips for improving your diet adherence, which can help you lose fat faster and more easily. This time, we’re specifically talking about willpower as it relates to diet. ![]() ![]() In this podcast, I chat with Menno Henselmans again in what’s meant as a part two to our last podcast on the science of self-control and willpower.
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