Vaishali: Welcome to another exciting episode of, You Are What You Love. I’m your hostess Vaishali, author of You Are What You Love, the companion playbook to You Are What You Love, Wisdom Rising and as you all know my fourth book Wisdom Rising II is available for download to Nook, Kindle, iPod, or whatever your other hand held reading device might be and you can get your copy for, are you ready for this, the infinitely bargain basement price of $4.99 at Amazon.com. Anyone who says that money can’t buy happiness clearly has not downloaded my fourth book Wisdom Rising II.
I just got then talking to the printers and it looks like the hold in your hand old fashion version of a book is going to be released and available for shipment on August 3rd but it is available for pre-sale on Amazon.com right now, so if you’ve decided that you are a man or a woman ahead of your time and you’re not going to wait like normal human beings for August 3rd, you don’t have to. You can go to Amazon.com and order your copy today.
Know that you will sleep much better tonight knowing that you have committed the ultimate purchase of enlightenment and as if I have not blown enough sunshine at my own skirt for the intro, let me go ahead and exacerbate that shameless self-promotion. As you know, I am going to be on the Queen Mary this weekend. I am going to Southern California this upcoming week and on Tuesday I am going to be at the Wayfarers Swedenborgian Church in Rancho Verdes in Southern California and I am going to be talking about holistic healing.
I am going to be talking about Chinese ayurvedic medicine and a holistic healing from a Swedenborg point of view of what are you giving your attention to and then I zip over to the Queen Mary where I am going to be teaching on Saturday and Sunday. There are still spaces available in the workshop. I think we might have sold of all the rooms on the Queen Mary. We might be able to eke out something depending on what their availability is so if you were…Palos Verdes. Thank you Swauve…
I just got a note from the chat room that I am going to be at the Wayfarers Church in Palos Verdes in South California on Wednesday at 7 o’clock talking about holistic healing. Back to the Queen Mary on the weekend of the 21st and 22nd I believe we sold out of rooms but I think we might be able to eke something out of the Queen Mary depending on availability but there is still room in the workshop. It is filling rapidly but if you have always wanted to learn this esoteric dowist form of internal organ massage Chi Nei Tsang, which is the transformation of the internal organs to technique I use when I was diagnosed this terminal in my 20s to resuscitate my organs. You too can learn the foundation. I can teach you the foundation of this technique in an afternoon and of course it starts off by teaching you navel diagnosis. I am going to teach you how to look at your navel or anybody else’s navel and use it as a diagnostic tool, a window to tell you something about the quality, the health of your organs, and how well you are or not digesting your life.
As if that wasn’t enough enlightenment to throw at you, on Sunday I am going to be teaching Spirituality 505 so Saturday, I am going to teach you this esoteric dowist technique forgetting stagnant energy, emotions, life, experience out of your body, and on Sunday, I am going to teach you how to not put it in there and I am going to teach you how to own and operate your human experience with grace and dignity for the divine being of love and wisdom that you are and you came here to realize, so take that.
Also, I want to add that I am live in most beautiful purple chat room in all of internet land and you are welcome to join me by coming to Purple V, V as in violet, V as in Vaishali. When you come to purplev.com it’s a flash animation site so there’s going to be things popping up and moving around on you. Just wait until you see Enter Site flash in the center of your screen. Click on that and go up to the upper right hand corner and you’ll see Listen Live CTR.
Click on that, the show will start to stream live painlessly and then you can click on V’s chat, register, sign in if it’s your first time joining us here and join us in the most beautiful purple chat room in all of internet land. Now, that we got the business out of the way, are you ready to get slim? Are you ready to finally have the body weight that you wanted and be healthy? Not starve yourself, not overwork yourself by doing so much exercise to burn off as many calories as you can that you finally have no quality of life after you drag yourself out of the gym but are you ready to get slim? To get healthy, now?
If you are waving your hand yes and I see many of you are. This show is for you. Let me start out by introducing my guest. He is the author of the book the Smarter Science of Slim and you can go to his website, which is the smarterscienceofslim.com. He also has a YouTube video that is available, that’s a little trailer and I have posted that link in the chat room. You can also go to his other website, which is his name Jonathan Bailor and it’s Jonathan is spelled exactly as you would imaging it J-O-N-A-T-H-A-N Bailor B-A-I-L-O-R.
Now, Jonathan has a proven track record and a passion for solving tough problems. He is an accomplished public speaker with a knack for entertaining while he educates, which you will enjoy during the process of our show. He speaks and consults with Fortune 500 companies and he has done so for the past decade.
As an entrepreneur, Jonathan has started some successful businesses, authored the critically acclaimed book the Smarter Science of Slim and he is here to talk to us about how to be smarter, how to work smarter not harder when it comes to body weight, health, and dietary wisdom. Jonathan, welcome to You Are What You Love darling!
Jonathan: It’s a pleasure to be here Vaishali. Thank you!
Vaishali: I’ve got to tell you we’ve already got a posting in the chat room that said I read this book and it is the best book on diet I have ever read.
Jonathan: Wahoo! Excellent!
Vaishali: Good work Jonathan, so for the rest of our listening audience that is still to catch up and order your book and go to watch your trailer, what is the Smarter Science of Slim?
Jonathan: The Smarter Science of Slim is the simplification of the single largest scientific analysis of health and fitness ever conducted. We’ve looked at over 1100 international research studies and collaborated with top doctors and researchers from around the world to really bring to the public, academic and esoteric scientific information that has been locked away until now about what researchers have actually proven about health and fitness and we’ve been fortunate enough to have this.
I guess you can call it, curriculum but it has been endorsed by the worldwide scientific community, including top doctors at the Harvard Medical School, Johns Hopkins, and UCLA. It has even been approved as curriculum for registered dieticians by the National Academy of Nutrition and Dietetics and I say those things only because the results of this massive investigation are so surprising.
We actually found that contrary to what the food pharmaceutical and fitness industry tell us; eating less and exercising more has been proven to fail for over 95 percent of us and in fact if we really want to heal our metabolism, which we’ll talk about, is the key to long-term health and fitness. Ironically, we need to eat more and exercise less but do so in a much smarter way.
Vaishali: Really? Marry me, have my babies! Eating more and exercising less or reasonably, tell us more Jonathan.
Jonathan: Got your attention, got your attention. Well, let’s be very clear. It’s not about eating more Ding Dongs and Twinkies and Ho Hos and drinking more soda, it’s not at all and it’s not about doing less traditional exercise like instead it’s not about instead of walking on your treadmill for an hour, walk on it for 10 minutes. What it’s about is looking at all of this scientific investigation, figuring out what the most healthy and helpful foods are for fat loss and consuming so many of them that we’re too full for what I call inSANE or low quality foods.
Think about it like always being too full for dessert. When we think about health and fitness from a deprivation perspective, as you know people don’t like having things taken away from them so that’s just really an ineffective approach. It’s not happy that doesn’t lead to a happier healthy life. However, if we pursue more of the positive meaning if we pursue and we actively engage in eating so much healthy food, well then it’s a lot easier to avoid the bad stuff and the same thing goes with exercise.
Instead of spending hours and hours and hours exercising well the only reason we’re able to do that is because the exercise we’re traditionally told to do isn’t particularly effective. If it was very effective, we wouldn’t be able to do a lot of it. For example, we can’t sprint for as long as we can walk. We just can’t, the higher the quality of the exercise, the less of it that we can do.
What our research showed was there is a very high quality form of exercise that is also very safe and that only a few minutes of it per week gives us even better benefits than traditional high quantity but lower quality exercise. You can see how, it’s not crazy talk. It’s not eat more Ding Dongs, drink more soda and just sit on your butt all day, what it is, is use scientifically proven facts to eat smarter and exercise smarter and in doing so, you can live better.
Vaishali: Makes total sense so far. It’s absolutely in integrity with everything that I know from my studies of Chinese and ayurvedic and Tibet ayurvedic medicine. You absolutely have the endorsement of healing sciences that are thousands of years old. Tell us Jonathan, why did you write the Smarter Science of Slim?
Jonathan: Over a decade ago, I used to be a trainer. I have always been interested in health and fitness. In fact as early as my childhood, I’d go to science camps then I had a much older brother who was very athletic and I always wanted to be like him so all the way through high school, I read all the magazines and I watched all the television shows. I did all the traditional method. I even went so far as to become a personal trainer but that was really a turning point in my life because when I became a personal trainer, it didn’t take long in working with clients for me to see how ineffective traditional eat less, exercise more approaches were long-term.
My clients will come to see me and we got great results for the 12 weeks or whatever where we worked together, where I was there to help them starve themselves and exercise excessively, which is fundamentally what eat less exercise more tells us to do but then they would go about living their normal life and that’s just not sustainable. Over 95 percent of them would gain more weight back than they lost. This devastated them physiologically as well as psychologically and broke my heart.
My goal was to help people not to leave them worse off but I was at a loss because I was doing what I was taught as a trainer so I just turned to the only resource I had available to me and that was raw, dry, very difficult to come by scientific literature. If it wasn’t written in an academic journal or an email from a researcher to me or discussed over a phone call I wasn’t interested in it, just the facts, just the scientific data and that led to this fundamentally different approach.
Instead of eating less and exercising more harder, what the proven science shows time and time again is that when we eat more and we exercise less but smarter, we cause a fundamental metabolic healing and we restore our body’s natural ability to be thin. The body doesn’t want to be unhealthy. It doesn’t want us to be obese. It wants us to be healthy and fitness designed to stay that way, however, when we lose that ability, we can’t do that anymore and the goal is to restore that ability or rather than further stressing our body out by starving it and stressing it excessively with all this exercise.
Vaishali: It makes a tremendous amount of sense because if that modality was going to work, then it would be epidemic. Everybody would find that all they had to do was eat less and exercise more and they’d get that physique of their dreams but I think that you’ve really hit on a vein that runs through most people’s lives which is I tried that and it let me down or I got that result but it wasn’t as sustainable and repercussions of it, the price that I paid for it pretty much either put me back at square one or somewhere behind square one.
Jonathan: Exactly. Exactly. Both of those are right on.
Vaishali: I wanted to just take a moment and welcome anyone who’s joined us. The show is You Are What You Love. I’m your hostess Vaishali, author of You Are What You Love and Wisdom Rising and Wisdom Rising II. Today, we’re talking to author, Jonathan Bailor and we’re talking about his ground breaking new book The Smarter Science of Slim. I also want to let you know that the show is live.
Jonathan is here with us in the studio so if you wanted to call in and ask Jonathan a question about diet or working out or exercise or anything along the veins of what we are talking about, the lines are open (877) 230-3062. Again that’s (877) 230-3062. Jonathan, you emphasized something in your book and I want you to talk about it because I think it’s really important to explain the difference between long-term health and fat loss versus short-term weight loss because you get into that a lot in your book so would you start introducing that idea to the audience?
Jonathan: My pleasure, so a lot of the confusion we all experience when it comes to health and fitness is because two goals have been conflated. So the goal of lose weight short-term is very distinct from the goal of keep fat off your body and stay healthy long-term and the reason that distinction is so important is because it is 100 percent true that the most effective was to lose weight short-term is to starve yourself and to exercise excessively because when you do that, your body will become dehydrated; less water, less weight.
It will burn off a bunch of muscle tissue; less weight and then it may burn off some fat but it’s incredibly unhealthy. It slows down your metabolism and losing all of that muscle tissue predisposes you to gaining even more fat back if you ever stop and the challenges is that we do. Very few people can tolerate being hungry or spare two hours per day for the rest of their life to exercise. If they ever stop, “Yes it works” as long as you can keep it up just like chemotherapy “works” but it kind of destroys everything else too so if our goal is long-term fat loss and health, we don’t want to dehydrate our self.
We don’t want to malnourish our self. We don’t want to burn muscle tissue. What we want to do is fundamentally restore our body’s natural ability to keep us slim and if we do this, our body will keep us healthy and fit automatically and I know that may sound a bit infomercially but Vaishali I’m sure you’ve meet people like this. We all have, people who eat whatever they want, don’t exercise and stay slim.
Jonathan: They’re called naturally thin people, so the question is not can human biology keep us healthy and fit long-term. We all know the answer is yes. We’ve met people that do it. The question is how can we make our biology work more like their biology and it’s not by eating less and exercising more but that is great for short-term weight loss but that’s not our goal at least I don’t think it’s our goal. I think our goal is long-term health and long-term fat loss.
Vaishali: Absolutely. I think anybody that’s going to put that much effort into being conscientious about their diet and working out, they’re going to want this to be for the long haul. Jonathan, we have a caller. We have Elliott [Inaudible 0:18:47] so why don’t we put him on. Elliot?
Vaishali: Okay. Elliott, why don’t we chat? I know you exactly…
Elliott: Let me go ahead and tell what I’m going to tell. I’ve read Jonathan’s book and I got to tell you I don’t need to diet but you always look for ways when you’re athletic and working out and what to eat and see what works and I know one of the problems I’ve had if I open a bag of chips, even if they’re organic, there’s no way I’m going to eat like a quarter or a half. I eat the whole thing, that’s the way it works.
One of the thing Jonathan correctly is calorie is not a calorie and I can’t remember if I read it is his book or another book but it seems if you don’t get enough nutrition your body is going to want to stay hungry just to get that nutrition it needs but the problem with what’s going on is every group has an interest, the pharmaceutical group and everybody else and all the diet people and even the food chart from the food pyramid from the Government.
Everybody’s got an agenda and it’s not necessarily for the health and well-being of the people that are going to be following it and pretty much everybody out there is misinformed on every book. The South Beach Diet Book was like a bestseller and it’s like you’ve got to be kidding, it’s like a total BS but most women if you look at what they eat, they already eat small portions and I’ve never met anyone that I’ve known that’s been heavy.
Every one of them eats like a bird and is like you’re not going to lose weight eating like a bird and Jonathan goes into why in the book pretty well and explains a lot of the things that fat thing is hormonal and everything else and you’re spurring with your hormones when you start doing things like that. The most interesting thing, I had a friend when I was doing triathlons and this woman in Denver used to calculate how much her breakfast was going to be in calories and then she get on her bike and since there was Denver in the winter, she’d be indoors riding the bike but she knew how long she had to be that bike and what pace burn that many calories than she was down the bike for an hour and a half or whatever it was that burned out many calories before she got off and eat breakfast, thinking that that was going to be good for her.
The book goes into so many things that are so useful for pretty much everybody. The only thing I’d say is to properly refine it would be that you could add some of the things like Vaishali that you know about Ayurveda and body types and what types of food even further down the line or better for different body types. I think doing, that eating organic and not putting things in microwave is about the only thing about the book that you could refine and kind of fine tune it a little further down the line.
Vaishali: Jonathan, are you there? Did you hear Elliott’s contribution there, darling?
Jonathan: I did. I think the last 80 percent or so. There is no problem at the beginning but I got [Crosstalk 0:22:15].
Elliott: Okay, let me start from the beginning and repeat it all. No, I’ve got to tell you Jonathan, all the stuff you went into and showing some of these charts and graphs on how everybody that’s misinformed and the knowledge that everybody has on this is just so very wrong, from the Government to the doctors…
Of course, everybody knows that nutritionists, and dieticians, and doctors when it comes to food and food combining and food itself are just pretty much morons. They say some things that you’ve got to be kidding me but I thought your book just went in to all that and explains so much of it and I was like, I knew a lot of it was bad but after reading the book, I was just absolutely blown away.
Jonathan: Oh well, thank you. I am so happy it was helpful for you. I really appreciate that.
Elliott: I actually went on pretty much, I keep a pretty clean diet and I did go on, pretty much cut a lot of the starches and carbs out and I’m really athletic and only weigh 130 pounds and after a couple of weeks on the diet. I actually went down to 126 and I thought that was kind of interesting and then I’ve gained it back. I weigh 130 now but I actually have less body fat which, I’m at a very good level and I’m not like under way too skinny or under fat content on a percentage basis but man, it made a huge difference.
Jonathan: Well, Elliot I’m actually so happy you shared that story because I experienced something similar and it’s a great segway into what kind of results people can experience when they start what I call ‘eating smarter and exercising smarter.’ Again, as you know, it’s not about weight loss because this is a silly example but we can lose weight by cutting off our leg. Clearly, we don’t want, it’s not about weight loss. If it was, if that was the goal, there are all kinds of ways you can do that.
The goal is health and potentially to lower our body fat percentage and its interesting how the body does that once we heal it. My personal experience is much like yours. It was funny because I had for my whole life weighed, not my whole life I wasn’t born this at this weight, for my entire adult life, I always weighed about 200 pounds and had a 34 inch waist at 6 feet tall.
I began eating smarter and exercising smarter and I dropped to 190 pounds, which was sort of interesting to me and then I slowly went back up to 200 and have been at 200 since but have a 31 1/2 inch waist. It’s as if again, we talk in detail, in the book about the set point and the body automatically regulating us and it’s just fascinating how different people experience that metabolic reset and you’re the first person I’ve heard that …[Crosstalk 0:25:10].
Elliot: It’s funny you should bring up the waist because I lost an inch and a half from the waist also and I’m at the same weight I was before and it’s like it’s just amazing.
Jonathan: Thank you so much for sharing that. I have heard some funny stories about, a woman just shared her story with me about three weeks ago where she was carrying groceries out to her car and her pants began to fall down and her arms weren’t free because she was carrying groceries she was like, I guess it’s a good problem to have but…
Vaishali: She’s popular in her neighborhood, I’m sure.
Jonathan: Yes, the Smarter Science of Slim is causing a pantsing epidemic in the country.
Vaishali: Did I tell you Jonathan after Elliot read your book he was over my house and he was standing in front of the refrigerator with the door open and I said “Can I help you with something?” and he said I didn’t notice really, he said “Well I did notice that every time I come over and open up your refrigerator, there are two staples that you constantly have in your refrigerator and that’s organic cottage cheese, and Greek yogurt.” He said, “Now that I’ve read Jonathan’s book, now I really can appreciate why every time I open up your refrigerator I see those two protein staples.”
Vaishali: I want to thank you for making me look smarter in Elliot’s eyes.
Jonathan: My pleasure.
Elliot: I’m going to get off now.
Vaishali: Okay, thanks Elliot.
Elliott: Okay, talk to you later?
Vaishali: Okay, I want to get into, Elliot brought up a good point in his conversation with you about resetting the metabolism and this idea about a calorie. A calorie is a calorie he brought that you, in your book get into a very good explanation of why a calorie isn’t a calorie and the old story about calories in and calorie out, so would you address both of those topics and then we’ve got a question for you in the chat room?
Jonathan: Certainly, I’ll do calories in and calories out first, so, this one is fascinating because with most things there is some truth but then there is a lot of falsehood, so calories in and calories out certainly matters, for example breaths in and breaths out matters. We’ll die if we don’t get enough breaths in and have too many breaths out, however, the thought that we would have manually regulate the amount of air we take in and the amount of air we expel out is ridiculous.
The body controls mission critical functions. Think about your heart pumping, sucking blood in and pumping blood out again automatically regulated, or your insulin level automatically regulated. Calories in and calories out are no different, keeping our body nourished is a mission critical function and our body is designed to automatically keep us satisfied and to automatically burn calories such that we reach caloric balance naturally.
Does calories in, calories out matters? Yes. Do we need to regulate it manually? No. If we are functioning properly, we don’t at all, however, when we compromise our metabolism or when, I call it becoming hormonally clogged, well, then we do need to manually intervene, and think about it again maybe like diabetes. People who are not diabetic don’t need to manually inject themselves with insulin, their body does it automatically. The same kind of thing happens with food and exercise, if we are healed metabolically, if we are functioning properly, metabolically the body will take care of itself.
Our goal is to flood the body with so much nutrition, with so much high quality food and to do a little bit of safe and very high quality exercise, such that we restore and maintain the bodies natural ability to keep us healthy. Again, naturally thin people already do this, we can do it too that’s what this science as shown. It shows us how we can change our hormones so that we do behave more like we did potentially when we were younger.
I know a lot of people are like eat exactly the way I ate when I was younger but for some reason I’m heavier now. That’s because that hormonal balance has changed. How much you’re eating and how much you’re exercising hasn’t, your hormones have and you can set the clock back on your hormones and you can set the clock back on your health and fitness. Calories in, calories out does it matter? Yes. Does that mean you need to count calories? Not at all. It means we need to restore our bodies natural ability to take care of itself. Now does that make sense?
Vaishali: Yes, it does, you know I just wanted to add a little addendum here real quickly, Jonathan. I studied Indian ayurvedic medicine with Doctor Besat Ladd. He’s an Indian ayurvedic physician from India. He’s the one that gave me the name Vaishali, and if you look at any ayurvedic books you will see he wrote the text books for everything out there that’s ayurvedic. He is the author for all the major ayurvedic text books. Deepak Chopra has a question about ayurvedic, he calls Doctor Ladd.
I remember taking a class with Doctor Ladd and he said when your metabolism is set right in ayurvedic, there’s a word called Agni that means your digestive fire. There is, obviously the biggest seed of our digestive fire is in our gut, we also have Agni in our brain and an Agni in every cell in our body has digestive fire, digestive intelligence. He said when your Agni, when your metabolism is optimal, he said when you eat a meal, if you were to stand on a scale while you eat, your weight would not fluctuate one ounce, one iota.
Vaishali: Isn’t it?
Jonathan: Well, that really gets to the heart of a lot of the reasons eating less and exercising more doesn’t work because the body has this set point, the body always wants to maintain a state of homeostasis and when we, let’s get it here because I love it, it is one of my favorite things. We talk about the law of thermodynamics because a lot of you listeners may hear this and well hopefully will enjoy it and then go talk to their friends and their friends will say that’s interesting but doesn’t the law of thermodynamics prove that eating less and exercising more makes us burn fat?
Well the challenge is the law of thermodynamics proves or the explicable ones that energy can’t be created nor destroyed, it can only change forms, so what we’re led to believe is that if we eat less and exercise more we create a state of caloric deficit in our body and that our body energy cannot be created nor destroyed it can only change forms, therefore our body has to burn fat. There is a giant assumption in there, the assumption is that our body have to burn fat that’s not at all proved by the explicable laws of thermodynamics, they just say the body has to do something.
Now, biological law has proven that the body does four things. First we become malnourished, obliviously we don’t have enough nutrition, bad for our health. Second thing is our metabolism slows down, we’ve all experienced this, don’t eat for twelve hours you feel terrible, your mind slows down, your body slows down, so then your body will counter balance your efforts. Third thing, if you are still in a state of caloric deficit, your body will burn tissue but not fat, you’re going to burn muscle, why? It doesn’t have enough calories, what’s it trying to do? Preserve calories. What burns a lot of calories? Muscle tissue.
What’s it going to get rid of? Muscle tissue, that’s not healthy. At that point it may burn fat, but again you can see, our body is always, it’s trying to keep us at a set point and it will fight against us, if we try to fight our body we’re going to lose, try to stay awake, you won’t. Try to keep your eyes open, you won’t, they’ll close. Our goal has to be to work with the body to lower the point or the set point weight that our body “believes we need to be around.” I think that goes back to what you were just saying, there is that set point and the question is how low or how high it is and how to re-lower it.
Vaishali: There is a question that came up, this is actually the perfect segway Jonathan for the question that came up in the chat room. Karen wanted to ask you what you think of the fat flush diet?
Jonathan: I’m not particularly familiar with the fat flush diet, is it a low fat diet or…?
Vaishali: I’m not sure, I know there are a number of them out there. I’m not sure which one she is talking about. Karen why don’t you give us a call at 877-230-3062 and let us know exactly what the parameters of that fat flush diet is so that Jonathan can comment more coherently on exactly what the dynamic is? I know there are fat flush diets out there like The Master Cleanse and other forms of usually…oh lots of cranberry juice she says lots of cranberry juice.
Jonathan: I think I may have enough information right now. The first thing I want to say is that my research and researches around the world have shown that dieting is not a good idea because, a diet is by definition something temporary, and let’s think about it kind of pop up and think about it kind of from a common sense perspective. If we let’s say we are driving in our car and we push our accelerator down to go 60 miles an hour, but if we stop pushing our accelerator down, our car is just going to slow down again.
Whatever we do to cause a result we need to keep doing or we are going to stop getting that result it makes sense. Any “diet” that has us do something that we can’t keep up, will end up leaving us worst off than when we started and the reasons for that is many fold. One, these diets are very calorically restricted, which means they malnourish us, which means they burn off muscle tissue, which means they slow us down and if we stop, well our body needs fewer calories and it’s broken down, so we are going to gain back a bunch of fat.
All the weight we lost, which is primary muscle is going to come back as fat and that’s not healthy. Anything that is this concept of like a 17 day this or a 21 day that, well what about day 18, or what happens on day 22? We’ve got to think of this, not in terms of the next 30 days, but in terms of the next 30 years. What can we do realistically for the next 30 years because I don’t know about you but I care about the next 30 years. I don’t want to lose weight for 14 days only to gain more back for the next 14 years. I want to be healthy and happy and enjoy food and enjoy my life for the rest of it, not just for the next 14 days.
Vaishali: Which I think most sane people can appreciate and when you were talking Jonathan earlier about certain high performance exercises that you get the most value out of, what kind of exercises were you talking about?
Jonathan: The specific form of exercise that my research recommends is known as eccentric training and the easiest way to think about eccentric training is to think about weight lifting but backwards, so instead of lifting heavy resistance, think about very slowly and in a very controlled fashion lowering resistance. It’s almost like a hybrid of palates or yoga and strength training, in the sense that we want to find very, very safe and controlled way to enable our muscles to generate as much force as possible. Research has shown that our muscles generate the most force during an eccentric contraction or when our muscles extend, so if you curl your arm up, you’re contracting. That is called the concentric action and if you extend your arm down, you’re extending it and so it is an eccentric action.
Our muscles are strongest eccentrically, so if we can add resistance while we do eccentric movements, we can work our muscles more deeply, we can work our muscles incredibly safely and we can cause a hormonal change in our body that is impossible via any other form of exercise, simply because no other forms of exercise enables us to generate that much force.
Because this exercise is so potent we can’t do a lot of it, we’re just too sore to do more. Again think about it, you can’t sprint as long as you can walk and eccentric exercise takes that even further and it’s very safe. It’s actually been really popular for a long time in physical therapy circles because it’s so safe and we’re just taking that even further and bringing it to the main stream, because of the huge healing, hormonal benefit it gives to us.
Vaishali: That makes a lot of sense. Elliot and I do a lot of core work out using the bosu and the balls and weights and trying to balance, doing different things on those and I’ve recently got a pair of five pound weights that I put around each ankle before I get on the Elipic machine and you know I’m not lifting my feet I’m just moving them back and forth but now I’ve got five extra pounds on each leg. I’ve got muscles, now that no matter what I did in the past, I could not get this kind of muscle definition, and the lower part of your leg under your knee you’ve got that big muscle in the back.
For people like, me skinny people like me, there is just this stick down to your foot. I have a different body type, there is this sculpted whole muscle from the knee all the way down to the bottom of the foot, it doesn’t go into this little look like a drum stick connected to your knee. Putting those weights on actually started giving me that muscle development that I’ve not been successful getting any other way, so this makes absolute pristine sense what you are saying and my experience bares out that, that is really the best way to go.
Jonathan: Yeah, another way just echoing what you said is that again, we’ve been told that it’s about exercising more, that its about increasing the quantity of exercise that we are doing. That’s not what the research shows to be most beneficial for long-term health and fitness as you have experienced. What research shows is that we need to focus on increasing the quality or the amount of resistance we use while we exercise, because when we do that, we actually work a different type of muscle fiber. I won’t bore you with too much biology here but just like we have different muscles on our body to do different things, like our leg muscles move our legs, our arm muscles move our arms, we actually have different fibers within our muscles that are design to do different things. Certain muscle fibers allow us to do a little bit for a long period of time, like walk around all day or talk all day without getting tired.
Other kinds of muscles fibers enables us to generate a lot of force but only for a short period of time and what research as shown is that when we work those latter muscles fibers, the ones that only get worked when we make our muscles generate a lot of force, it’s those cause these profound hormonal reaction in our body that enables the results that you are describing and this hormonal healing. Again, it is about hormones, it’s not about burning calories.
If we think about exercise in terms of what burns the most calories, well then we are kind of going down the wrong path already. We need to think about exercise in terms of what will cause our body to become hormonally healed and doing less but higher quality exercises and again it’s not less cause we are lazy, it’s less because it’s so high quality, we’re just too sore to do any more.
Vaishali: Right, because we just concentrated our efficiency. I want to welcome anyone who has joined us. The show is You Are What You Love. My name is Vaishali and I am live in the most beautiful purple chat room in all of internet land and you’re welcome to join me by coming to purplev.com. V as in violet an click on live CTR in the upper right on corner and V’s chat and join us in the chat room. If you’ve been fascinated by our conversation, there is a good reason for it, you’ve been listening to Jonathan Bailor he is the author of The Smarter Science of Slim and you are welcome to go to his web site, he’s got two.
He’s got one which is thesmarterscienceofslim.com, which totally makes sense and he’s got another one jonathanbailor.com. He’s also got a four minute YouTube video that you can see Jonathan in action and get an intro idea to some of the things that we’ve been talking about. I want to encourage you to do that and Jonathan, what’s been coming up in the chat room is a discussion about changing our food habits and the conversation has been going back and forth that I’m sure that Jonathan would encourage people to change their food habits, because again as you were saying, this is the body that you are going to have to live with for the rest of your lives.
This should be a lifestyle, not a diet. It should be a lifestyle that you can manage to maintain and have a healthy and ongoing relationship with, for as long as you have a body you need to have healthy and ongoing maintaining a relationship. Talk to us about food and changing food habits. I know Elliot said that he read your book and he decided that he could really cut back on starchy foods and carbs so talk to us about foods and some of the biggest misnomers about foods and some of the important people need to understand about food.
Jonathan: Well, you can tie this into what you said earlier about the myths of the calorie is a calorie, because it all kind of comes together really nicely, so a calorie is not a calorie that’s been proven for decades in scientific circles, we just haven’t been told about. Researchers have shown there are four factors that determine the quality of a calorie which we can then use to figure out the quality of various foods.
Those four factors are satiety, aggression, nutrition and efficiency. I abbreviate them using the acronym SANE where sane foods are high quality and good for you and insane foods are low quality and not so good for you and just to quickly describe each of these four factors. Satiety is how quickly a calorie fills us up, and how long it keeps us full. Calories with high satiety fills us up in few calories, they keep us full for a long time.
Aggression talks about how quickly a calorie is converted into sugar in our blood stream and how likely it is to be stored as fat, so calories that are aggressive are not great for us because they overwhelm our body with sugar and have a high likelihood of been stored as fat, glycemic index and glycemic loads talk a lot about this. Nutrition is one we are all familiar with, it’s how many nutrients we get but it is important to look at it per calorie, how many nutrients we get per calorie.
The last one is efficiency, this is the least well known one. It has to do with how easily our body can convert or store food as fat, foods that are more efficient are not helpful for us to eat because our body can store them readily as fat. We actually want to eat foods that our body is inefficient at storing as fat because then it will store less fat. The reason why these criteria are so encouraging is because it gives us a framework where we can just say we want to eat high satiety, low aggression, high nutrition, low efficiency foods or SANE foods.
What we find is that are SANE, that have those characteristics all have three things in common and this is very simple, they are water rich, so they are not dry, they are packed with fiber and they are packed with protein. When we know that now we can basically create what I like a sanity spectrum so you just say sane, water, fiber protein rich foods on one side and then insane dry, low fiber, low protein foods on the other side, then we just line up foods and what we find is that the most sane foods in the world are non-starchy vegetables. Things like broccoli, cauliflower, spinach, kale, greens, carrots, mushrooms, cucumbers, things we’ve all been told are healthy and know are healthy so excellent, so lets eat as many of those as we can.
Next on the list are lean sources of protein, so any kind of seafood, organic grass fed beef, non factory farm chicken. Things like that cottage cheese, Greek yogurt those kind of things and then continuing down the spectrum certain kind of fruits such as berries or citrus and then natural fats such as seeds and nuts, especially flax seeds, chia seeds, and coconuts. As we start to move down the spectrum, when we get to the far end or the insane end, well we find dry, low fiber and low protein foods, which are no surprise here, starches and sweets.
What is so encouraging about this is, it’s a criteria that we don’t have to argue and we don’t have to say well aren’t whole grains good for you? Yes, whole grains are further up the sanity spectrum more than refined grains but they come nowhere close to as good for you as spinach. If you have the choice between filling your plate with nothing but non starchy vegetables, lean protein and natural fats, why not just do that because they are more SANE for us than starches and sweets. It doesn’t mean that if you eat a starch or a sweet occasionally you’re going to die, absolutely you won’t but at least now we have a criteria on which we can basically stack rank foods and make our choices appropriately.
What I tell people to do, what I recommend is just eat so many SANE foods that you are too full for insane foods, and what you’ll find is after about 21 days, you won’t even crave insane foods anymore because your taste buds will change and your cravings will go away and that’s something you can keep up easily for the rest of your life because you’re eating as much as you want, whenever you want and you are not craving anything else. It’s really not that tough once you get pass the first 21 days.
Vaishali: Yeah, it’s true. There is an addiction that happens chemically to junk food and sugar is an incredibly addictive substance. I remember Jonathan when my organs were degenerating in my twenties, it was a great blessing when the doctor forced me to change my diet radically and break away from the traditional American concept of food and eating and diet and well-being and getting off of sugar. That was probably one of the most challenging things I’ve ever had to do and I remember when I was working on it, the man that I learned the internal organs massage from said that you have to stop all sugar because the strain on your body can’t deal with it, your digestive system cannot deal with this, and he said once you get off of it if you decide that you want to now and then go back to it you, you’ll be able to because the train will be able to handle it.
I was thinking what do you mean if I want to go back to it, are you insane? The first chance I have to kill somebody and eat a piece of chocolate cake, I’m going to commit homicide because I’m having that chocolate cake and when I got off the sugar and I had that piece of chocolate cake it was not satisfying. It didn’t make me feel good and I realize I didn’t really want this anymore and it is easy to say that was something I did in the past but it’s not who I am now and its not serving to me and I don’t even want it.
This is not an uphill battle, I’m not white knuckling this every step of the way and just for conversation sake, just to put it out there Ira Veta said that food is our first way of medicine and so we need to relate to food as an ongoing way that we would relate to our well-being and how we, instead of using pharmaceuticals as medicine, we use food as medicine. This is our ongoing way that we medicate, our well-being and maintain well-being and they say that if you’re going to eat one vegetable if you are going to eat one vegetable make it asparagus and if you are only going to eat one fruit, make it mangoes.
Jonathan: Fascinating, fascinating. I love what you said about it’s not as if I’m white knuckling this because true realization so changed my life during this research. The one that we already talked about which is can the human body keep itself healthy and slim long term automatically? The answer is yes naturally, thin people show us that day in and day out. The second question has to do with what you just said is.
Can we effortlessly not want certain kinds of foods anymore that a lot of people do want? The answer is yes, look at vegetarians, look at the two billion people worldwide who practice dietary restriction for religious reasons. Vegetarians aren’t like everyday like “Oh my God I wish I could eat some meat, oh man, please give me a steak.” They just don’t want to, and we can enable our minds to do the same thing.
I feel like once we have this we have the correct information and we have access to the science and we can believe in something noble like you are saying, and that’s basically treating our body as the temple that it is and give it 21 days so that you break the chemical addiction because there has been proven clinically that you will get addicted to sugar and starch. You will not even want it and if you do choose to have it, you may not even enjoy it and if you do, you won’t be like “Oh I need to have more” and that’s such a liberating feeling and it sustainable. Going back to what we talked about. What about the next 30 years, not the next 30 days. This is something which will enable you to do it for the next 30 years witch is just so encouraging to me.
Vaishali: I agree, I agree and sweetheart, I always tell people the fastest hour in your lives is going to be an hour of live radio and believe it or not we are down to like our last four or so minutes, so in that time that we have left are there some parting thoughts or ideas or words of wisdom that you would most like to share with our listening audience?
Jonathan: I will just reiterate, this 30 days versus 30 years, and I’ll phrase it differently, before you start to do anything regarding health and fitness, ask yourself can I keep this up long term?
Jonathan: Realistically, if the answer is no, don’t do it, because you actually end up worst off than when you started. If the answer is not, just do something that is just like saying well reach in anyone else’s medicine cabinet take any kind of medication. That’s terrible, that will hurt you. The answer is not just do anything, it’s do the right thing and I personally believe strongly based on our research that the right thing is captured in The Smarter Science of Slim and there is over 10,000 pages of research to back it up. Maybe, while you’re doing that, maybe pick up a copy of the book and check it out, how about that?
Vaishali: Perfect I was going to reiterate that the website you want to visit is thesmarterscienceofslim and if you struggle with diet, with weight issues, just looking at the data out there and saying, I’m so confused, please do yourself a favor and go to thesmarterscienceofslim.
It make tremendous sense and I think that you will find that, for once you are going to get information about diet and lifestyle that is actually practical and it is going to bare legitimate results in your life. How novel is that? The other website is jonathanbailor.com. Jonathan you have been a joy and a delight my friend.
Jonathan: It has been absolutely a pleasure and thank you.