America Is Fat, but You Donât Have to Be | 5-Minute Videos
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- Äas pĆidĂĄn 21. 07. 2024
- In a culture where diet and exercise fads come and go, what do you need to do to be healthy? Renowned fitness expert Vinnie Tortorich offers three key behaviors that must be repeated to get and stay in shape. Anyone can do it.
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#health #exercise #fitness
Transcript:
People always want to know: âHow do I get fit?â
My answer is, âfit to be what?â
A powerlifter? A marathon runner? Or maybe you want to look good, feel good, or just know everything works.
Iâve been a personal trainer for 40 years. Iâve trained Hollywood celebrities, captains of industry, stay-at-home moms, and ultra-athletes. Iâve trained post-surgical clients, overweight children, and obese adults.
Iâve seen health, diet, and exercise fads come and go.
But three things endure. Three behaviors that must be repeated-day after day-to get fit, stay healthy, and earn a spot in what I like to call the fitness middle class.
What is the fitness middle class?
Look at a picture from Woodstock, 1969. I challenge you to find 10 overweight people or 10 bodybuilders. The extremes just arenât there. Everyone looks⊠trim. That is-or was-the fitness middle class. And thatâs what America has lost.
So, how can we get it back? And how can you be part of it?
First: Move every day.
There are two types of exercise: aerobic and anaerobic.
The goal of aerobic exercise is to strengthen your heart and your lungs. This may include walking, running, swimming, climbing stairs, or jumping rope. If youâre really out of shape, start with a walk to the mailbox. Tomorrow, maybe walk to the end of the block. Before long, youâll be walking around the block. You get the idea.
Anaerobic exercise, on the other hand, builds muscle mass. Muscle wasting starts around 35. Itâs a medical condition called Sarcopenia. Thatâs why people shrink as they get older. If you lose one pound of muscle per year, between your 35th and 80th birthdays, youâll effectively lose half your muscle mass. Many doctors will tell you thereâs nothing you can do about this. Theyâre wrong.
When President Ronald Reagan was wounded by an assassinâs bullet at age 70, doctors put him on a weightlifting routine as part of his recovery. He added so much muscle, his tailors had to make new suits.
What kind of muscle training should you do?
If you go to a gym every day and do squats and bench press, great; but if thatâs not you, at a minimum:
You have a floor. Do push ups.
You have a doorway. Do pull ups.
Dumbbells are great, and very convenient. Yard work is great exercise too. Cleaning your house even counts.
Second: Cut back on sugars, grains, carbohydrates, and processed foods.
Hereâs the sad truth: America is fat. But you donât have to be.
Hereâs the best way to lose weight: no sugars, no grains. Remember it this way: NSNG. Okay, youâre not going to be perfect about this. Youâre human. But the closer you get to it, the better.
If youâre going to eat carbs, stick to veggies and some fruit. Avoid crackers, chips, fries, and anything youâd find at a state fair.
Meat, fish, eggs, broccoli, cauliflower, walnuts, pecans, and cheese are all your friends.
Avoid anything processed. Bread is processed. You can't walk into a wheat field and eat wheat off the stalk. Sugar is processed. Seed oils are processed. Just about everything that comes in a package is processed.
Hereâs another fact: exercise is a poor way to lose weight. Washboard abs? You get those in the kitchen, not the gym.
But I can hear you say, âthis is great advice for people who shop at Whole Foods. But Iâm not that person.â
I get it.
So, hereâs the solution: spend less on fast food and more on good food. Youâll save money in the long run.
Hereâs what you cannot afford-poor health, and the medical bills that will come from being obese.
Third: Get some sunlight.
Vitamin D is your friend.
Growing up in Louisiana, I was outside in the sun for hours a day, every day. So was every human for all time until five minutes ago.
At some point, Americans became scared of the big yellow orb in the sky. Today, we slather our kids in three layers of sunscreen every 15 minutes.
Vitamin D helps your immune system, bones, muscles, and connective tissue. Thereâs a good chance the last time you saw your doctor, he prescribed vitamin D supplements. But the best solution is all-natural. Do something outside.
Let's review.
Move every day.
No sugars, no grains.
Get some sunlight.
Thatâs it. Reaching the fitness middle class isnât complicated. Anyone can do it.
Let me add this: A little is better than nothing. More is better than a little.
Iâm not a fitness scrooge. I care more about what you do between New Yearâs and Christmas than between Christmas and New Yearâs.
On your birthday, enjoy the cake. On Thanksgiving, eat the stuffing.
You can live a little⊠and be healthy at the same time.
Iâm Vinnie Tortorich, host of the Fitness Confidential podcast, for Prager University.
My wife lost almost 200 pounds. Yes, 200! She went from a morbidly obese couch potato to a marathon runner. No, it didn't happen overnight, but anything is possible.
How did she do it?
That's great man. Good for her.
I lost 250 pounds when my wife left me. I still weigh the same but she's gone.
@@driveman6490 Skip to 0:53 czcams.com/video/kaM5fIafnn4/video.html
@@LindseyDara She didnât quit. And probably by starting with walking & making other small changes in her lifestyle. I think everyone knows whats truly not good for them & what they should be doing but it seems daunting because most people think they need to do everything all at once. Just start by adding vegetables, drop soda, walk every day. Add more healthy things every week or so. The true key to it though is not quitting & be honest with yourself and choices you make daily.
I needed this today. I'm ridiculously obese, but I've been hammering down and losing weight lately, tracking calories and exercise, slowly incrementing my approach.
It's not going to be easy, but I'm trying to do a long term change, I figure tiny vectors applied consistently is my best chance.
Good for you, I wish you the best.
Just walk 10km and stop gorging yourself tubby đ
Do the silly stuff, park away from the store so you walk further, never use an elevator, always use the stairs. These are little things that can easily become a habit and like water dripping into a cup, give it enough time and the cup is full and you are feeling better and looking better.
And always remember the hard truth in America, you can't exercise your way out of obesity. There's just too much food around. Choose your bites wisely. Not just how much but what you are going to chomp on. Eat naughty, but do it less and the results will keep adding to less pounds and feeling better.
Low carb worked for me. 80 lbs down
Left to my own devices, I eat about 3,000 calories per day when I should eat 2,200-2,400.
Groceries in America contain way too much sugar and fast food restaurants exist in every corner. Sure exercise is very important but unhealthy food is the biggest villain in this story.
And you have to pay more for products to not have sugar added.
Itâs expensive to eat healthy, the other alternative is intermediate fasting and we all enjoy that lol
Well just eat less then. I for example can easily eat 4 big Macs and I will even lose weight. Just cut down on the amounts if you can't afford to buy good food. And as far as I know rice is relatively inexpensive. Buy some spices and some eggs and have egg fried rice.
Everything they do to our food is the government allowing preservatives in all of our food along with pesticides! Are food is making us sick!đ€źđ€źđ€źAnd the government is ok with it because we end up on medication, pharma makes more money đ”đ° and the Democratic party gets more donation's!
@@turkeyminer9194 good point turkey miner people always say healthy food is expensive but in many cases still manage to find the money for, excess calories, fast food, soda, alcohol, and/or cigarettes. When in reality anyone watching this video is capable of CZcams "budget meals" people get awfully creative when planning meals. If you really want something you'll find a way, if not so much you'll probably find an excuse.
So nice to see something like this that doesnât just say thereâs 3 simple things and find out what they are in my âaffordableâ seminar.
Iâm an ex-trainer now stay at home mom. Iâm only 26 and canât find 50 people out of my high school graduating class with a healthy physique. This is video is absolutely correct- the middle class of fitness is becoming obsolete.
Or, "obesilete." ;(
Wow. My HS class was closer to 5 people.
I agree with this guy 100%. I went on keto three years ago and went from 190 pounds to 160 pounds. A few push-ups and pull-ups a week, working outside, itâs like a fountain of youth.
i dont agree with most of keto, yes, processed foods and sugars are bad, honey is loaded with natural sugars
@@gregoryeverson741 Honey is ok for someone who isnt overweight and was a rarity in nature (once or twice a year). Keto is there to get back to a healthy weight.
Right on! Iâve been doing the keto diet for 2 weeks now and lost 15Ibs and Iâm probably gonna take a break after thanksgiving. Itâs a godsend diet
@@gregoryeverson741 your body doesn't look at sugars based on where you get it from, sugar is sugar, healthy sugars do not exist. That's just a fairy tale lie we tell ourselves to justify eating it, but at the end of the day your body metabolises it identically to table sugar, or carbs, or in any form.
@@TehLiquid do you wake up stupid or work at it?
He's 100% right. I gave up 90% of sugars and grains and lost 30 lbs with only walking a mile or so a few times a week. I lift 15lb weights regularly. Curls, shoulders, triceps. It's not hard and only takes a few minutes to see great results. Today's the day to start and next year you'll be commenting on how it happened for you. I went from 180 to 150 and feel great. What are you ready to do?
I lost 30 lbs in a year, eating almost exclusively fast food, mostly double cheeseburgers with frilled onions and fries, with no buns and sauce, all I cut was sugar and bread.
Didn't even add any exercise, but I already had a pretty physical job.
Only thing worth mentioning here that he didn't is if you go WAY low carb, be careful, you don't want to accidentally put yourself into ketosis, as if you aren't monitoring it you could go into ketoacidosis and harm your organs.
Same for me. I was not super fat, 180lbs. Just by cutting desserts and removing carbs at breakfast and dinner time (i kept lunch), i lost 20lbs in 2 months!!! And i was eating a lot and no more exercise than before. It's ridiculous how carbs are bad for us... These are great advice, i hope i knew this before.
On this topic, avoid bread like the plague unless you are 100% certain it's the healthy kind. Most bread in the USA is laced by companies with HFCS (high fructose corn syrup) because it's extremely cheap, lengthens shelf life, and the government subsidizes the farmers who produce it. This basically means the "bread" in question is more like a cake-like preparation than actual bread. Why it is legal to sell as bread, I don't know.
Also, learn some of the names that companies disguise sugar or sugar-like ingredients with (again, why this is legal, I don't know). Some popular ones are dextrose, fructose, galactose, sucrose, corn syrup solids, ethyl maltol and the likes.
Lastly, if you want to be more motivated to walk, you can (if you have the opportunity) pay an eye to where you go live. Prefer walkable areas instead of car-dependent suburbs, and exercise will happen naturally as you get around.
I gave up sweets and soda. Nothing. Lost nothing, even eating once a day
@@Blaze6108 Thank you so much I'll ook out for it, but question, do any HEALTHY sweet things exist?
This was better and more sensible than I thought it would be.
Solid advice. Especially "A little is better than nothing. More is better than a little". I found some success in committing to walking each day. What started as 20 minutes has turned into an hour and a half each day. Sometimes I miss a day but that doesn't stop me, I just do it the next day as if nothing happened.
Don't get bogged down if you setup a schedule and miss a day. Just do it the next day as if you never skipped. "A little is better than nothing. More is better than a little".
Absolutely, I was overweight for over a decade, in May of 2021 I saw how fat I had become and finally decided to change it, started eating better and running 3 miles per day, went from 215 lbs to 155 lbs, I feel amazing.
That's awesome! I'm at 215 now. Your story gives me hope! How long did it take you to lose 60 pounds?!
@@charlesmarkm Glad to hear. It took me about 4 months, might have been shorter were it not for 2 vacations but still not very long.
How tall are you and what is your lifestyle? Honestly 215 is good for taller people or people who have lots of muscle.
@@joshuas2699 I'm 5'9, I know 215 is too much weight.
@@charlesmarkm if youâd like to be able to eat more incorporate compound lifts into your exercise routine 3 times a week. It will help your strength keep weight down and allow for a higher calorie intake without gaining lots of weight.
I've been a fan of Vinnies since I stumbled on a podcast in 2016 and then read his book Fitness Confidential. Lost 40 pounds without exercise and starving myself. What I love about him is he doesn't try to sell anyone anything. He just wants to help people. Thank you Vinnie!
This is pretty good, but don't think it's mandatory to go Keto. You think those masses of people at Woodstock and America in general in the 60's were all on Keto?
I'm 61 years old, 5'9', 150 lbs, and I don't do Keto. Seven years ago I was soft, slightly overweight and weak. I began lifting heavy weights twice a week and running three times a week. I became careful about my diet, making sure of maxing out my daily protein allowance and reducing what goes in my mouth that doesn't benefit my body. But I still eat some processed food, some sugar, some chips, some bread. I leaned out and put on quite a bit of muscle, something that surprised me as a guy in his mid-50's.
So do what the people did in the 60's, move and eat pretty healthily, but don't be intimidated by the "Keto or nothing" crowd. Just be smart. Last thing: don't rely on motivation to accomplish your goals. Motivation doesn't last. You have to commit to being disciplined, because you will sooner or later not feel like working out or eating right, and that's when you need to look at the calendar and say, "Well, it's my day to run....don't feel like it....but it's on the schedule....OK, let's do this!"
Poor city design is one factor. You have to drive EVERYWHERE!
Love it! I'm a personal trainer and you hit the key components necessary to be healthy. And you don't need to tirelessly workout in a gym to do it
I reversed 80 lbs weight gain and Type 2 Diabetes in 2005 by avoiding everything in this video; except seed oils. When I cut them out last year, the boils went away.
What about olive oil?
@@andreathompson9605 - EVOO, avocado, and virgin coconut oils are the best.
I've been into fitness for 20 years, and this is very solid advice. It's the sugars combined with fat that make you fat, not fat. And you can't go on a diet - you have to go on a lifestyle if you want to stay healthy. You have to move daily regardless of whether you feel like it or not, so you don't even think about it, like going to work or brushing your teeth.
That is a good analogy, I like that you said it's like brushing you teeth. You do have to make it a habit. Thanks.
100% right. Well said
Calorie surplus makes you fatâŠ
One of the best advice I ever received about shopping groceries is go around the aisles veggies, meat, dairy first, then pick up items in the aisles after with whatâs left left of your budget. I have given up sugar and stopped drinking energy drinks (high caffeine can actually be a cause of anxiety), and I swim 3-4 times a week. I feel great.
Vinny is a stud. I was a huge NSNG cynic until my wife forced me into it. I dropped an average of 6 lbs. a week (with my cheat day on Sundays). This man knows what he's talking about.
Losing 6 pounds a week doesn't sound healthy at all.
@@mnorth1351 if you have an abnormal amount of weight to lose it doesn't
6 pounds a week is great when you have a lot to lose. A lot of common thought is way off. Because I bet op was eating a lot of âcaloriesâ in the beginning too and still losing. Turns out our bodies thrive on real foods and store fat on chemical processed garbage.
This is probably the best 5 minute health advice info video on the internet hands down this covers all the bases, Iâve always eaten relatively healthy foods although Iâve followed this advice for the last few years (I have a normal range BMI) and Iâm able to work side by side with folks 30 years my junior doing physical labor on occasion such as landscaping, industrial maintenance, vehicle maintenance, general exercise, etc
Iâm a teenager, I cannot tell you how many hours I have spent reading books outside, walking around the neighborhood, and cleaning, I donât do it to become a bodybuilder, I do it to stay active.
Intermittent fasting helps!! - former fatty
i think fasting is bad, i switched to 5 smaller meals a day, i cut out soda and junk food
if fasting works for you great
Intermittent fasting hardly does anything to weight, people just eat less đ¶ââïž eat less thus less calories
@@gregoryeverson741 depends on if you have insulin resistance or not. intermittent fasting helps more than people think, especially if your very overweight
what if i dont give a shit if im fat though?
THANK YOU!!... At age 56 I was miserable and depressed carrying a weight of 244lbs at 6 feet even. My health was pitiful and getting worse... So I decided to change for myself and for those I love, no matter what... In June I went strict carnivore/keto and slowly, steadily (exactly the way I got fat BTW...) started dropping the weight. Now 6 months in I am 207lbs... My arthritis and acid reflux have disappeared, as well as my depression & anxiety, skin looks fantastic (no more bags under my eyes, double chin, skin tags or rashes) my joints no longer ache so I now exercise regularly (free weights and hiking) and I sleep ALL through the night and wake up refreshed and rested... My relationships with family (especially my wife) have DRAMATICALLY improved and my temper and mood is stoic and chilled out with the little problems in life no longer these insurmountable obstacles..... Have there been massive sacrifices? Oh yes!! I miss beer, bourbon, pizza, potatoes, pasta, fruit and honey... But I haven't felt or looked this good in DECADES and once I reach my goal of 200lbs, I can moderately start enjoying the items I miss with a treat once or twice a month... The 'body positive' movement cult that tells you "obese is healthy & natural" is a LIE... Because you HAVE to ask yourself, deep down inside, in all seriousness "I am happy?" If the answer is 'no' you CAN change it... It just takes YOUR determination and will to do so.
Good job brother đ
What a great video! Iâm going to play this on repeat for my patients in the waiting area. Thank you Vinnie and PragerU. I also love his documentaries âFatâ and âFat 2â
I hope this short video is your start to a healthy life journey! I am 51 and for the last 2 years I have been doing a moderate Keto diet with OMAD, and have dropped 30 lbs (5 foot 5) and feel as healthy (and have the same pant size) as i did in my 20s. My BP is picture perfect now, I have way more energy, I have far less aches and pains. I watch a lot of Dr Berg and Dr Sten Ekberg videos on proper nutrition. So glad to see Prager U promoting sensible health. Our food industry is motivated by profits...understand that.
Girl: He needs to be 6ft tall, 6 pack abs, and in a frat.
Me: I donât want a girl thatâs fat
Girl: Thatâs fatphobic!
girl: wants a man with six pack
also girl: looks like a sack of potatoes
there is only a small minority that think this way. I was a trainer for years and competed in several strength and physique competitions.
I only care if someone is fun and funny and smart. So long as their weight doesnât preclude us from doing fun stuff together, its all good.
When we got married, i weighed 102 pounds and my late husband weighed 260. He ended up losing 70 pounds over the course of the marriage, and he began to ENJOY things like hikes in the park, and frisbee with the dogs.
@@discdoggie I disagree. You're very unusual. In my experience, most women think this way. They all want to date a super-hot guy, no matter their own physique. If she's very hot, then him being beyond hot is absolutely required. The entitlement of unattractive, overweight women especially can scarcely be believed.
I hate a guy to have huge muscles. Not attractive to me. Fit and healthy is one thing. Bulging is another.
@@shannonhawkins3296 not only the way it looks. They also come across as vain and self-centered, and extremely condescending misogynists.
I admire the sacrifice and dedication it takes to be in competition shape. But you donât have to be an asshole about it.
The group of cross-fitting cops at my gym are obnoxious.
I lost 65 lbs just like this last year. It works and I haven't sacrificed anything. My doctor gave me a great report at 67! Wise advice, just take a little effort! Thanks again PragerU! God bless you and yours always and thanks again for everything you do!
As someone who is currently in the fitness upper class, this are all great advice and things I do regularly.
OhhhhHHHH! Look who we have here everyone! Mr. Fitness UPPERclass! Make way!
Here's the biggest issue missing from this perspective: sometimes our health just gets out of control (especially as we age). I teach a fitness class daily, and haven't had grains or sugars as a regular part of my diet for over 3 years. But I have all sorts of health issues at a cellular level. Countless doctors throw up their hands and the ones who want to treat me for reactionary conditions want to kill the canary (and these are the specialists).
Weight is a condition of bad health but food and exercise aren't necessarily going to complete the fix.
There are always exceptions, but most people aren't even following his basic advice.
Remove sugar from your diet unless it's natural sugar. Biggest contributor to obesity.
Excess Calories are the biggest contributor to obesity. Cutting processed sugars and carbs are just the simplest way for most people.
Sugar is sugar. Your liver canât tell the difference from ânaturalâ sugar (whatever that is) and unnatural sugar. Artificial sweeteners and honey are also a no-go.
Mother of 5 and at 35, everyone asks me how am I so fit & look young. Iâm 5â2 and weigh 110 pounds. But they know the answer: diet and exercise. Wash face 2x a day, have lukewarm water by bedside. A routine and structure. And Iâve only been with my husband since we were teenagers. (Yes, fountain of youth)
I would add in that Iâm naturally a problem solver, introverted, have a sense of humor with close ones, stay at home mom yet always serving and never alone. People travel miles to see me. This helps looking young (happy) naturally without going to get plastic surgery.
for the ladies: 5â3 , iâve never broken above 135 lbs and currently sitting at my maintained weight at 125. my exercise consists of walking to and from work (roughly 4 miles total each day). I donât eat my first meal until around 1pm everyday. Each morning i start with coffee and a cup of greens juiced. 1st meal is always a salad with veg and lots of protein (egg, steak, chicken, fish) very filling and i eat A LOT at lunch with keeps my full until around 6pm. dinner is always a protein + fats (eggs and cheese, chicken/ steak cooked in butter). if iâm craving something sweet i eat an apple or dark chocolate. i promise if you do this for 90-95% of your days in the years, weight will stay off and you will maintain.
Well good for you! Thatâs not possible for everyone.
That sounds kind of what I do, but am starving in the morning. Also I was told that my cholesterol is up because of eggs and cheese supposedly.
@@lisakroemer9875 yes definitely watch your levels if you are prone to high cholesterol or have family history! Also talk to a doctor too just sharing whatâs worked for me for years :)
No one cares
You don't live in florida, where it's over 90 degrees 320 days a year. I'd love to walk to work, but I'd be sweaty n smelly when I got there
This is such great advice. I'm glad to see PragerU actually show this!
To be fair, practically everybody at Woodstock was under 30 years old.
and they survived off of LSD and cigarettes'
Still, today's under 30s are way fatter on average, and much more likely to excuse it away.
Eating less seemed impossible to a food addict like me, but fasting has been a huge help. Soda and juice have been my biggest hurdle but I've been super food conscious for a while now, I don't check the scale for fear of this becoming an unhealthy thing, I just make sure to fill up on water. I wish everyone luck on their journey
Do the silly stuff, park away from the store so you walk further, never use an elevator, always use the stairs. These are little things that can easily become a habit and like water dripping into a cup, give it enough time and the cup is full and you are feeling better and looking better.
And always remember the hard truth in America, you can't exercise your way out of obesity. There's just too much food around. Choose your bites wisely. Not just how much but what you are going to chomp on. Eat naughty, but do it less and the results will keep adding to less pounds and feeling better.
I think the problem with this is, it's *just* for fitness. I walk a lot, not because of the movement or step goals, but because the scenery is lovely and it's a good way to have a talk or think out a problem, and because there are mushrooms to pick. I could never motivate myself to walk just to lose weight.
@@stefaniebeh706 The fitness is a big deal though. Having a sturdy frame is far better than a mushy frame. My point was to get in the habit of moving instead of sitting. Moving feels better but it takes inertia. Remember this, we act our way into feelings far more than we feel our way into actions -that's inertia too. Do it and the love comes.
Have you been to UK? Theyâre fat there too! America has the most overweight people, but we also have the MOST FIT PEOPLE!
Cereals in the UK don't have 80% sugar
@@fidole791 no cereal has 80% sugar! đ
Thatâs exactly his point. Americans go to extremes, and have lost the balance (middle ground).
@Mr. Rat even if a cereal did have that much sugar you just need to eat less of it.
@@turkeyminer9194 isn't it funny people cry about sugar instead of crying about how they have no self control
This video encapsulates some of the most important information regarding health in one place that Iâve seen.
My 80lbs that I got rid of was from this man's advice. If you're going to do it, do it now, not tomorrow, or the next day. It's all up to you.
Agree with most of this. Except the part about minimizing carbs and only eating a little bit of fruit. You mentioned the 1969 Woodstock picture, do you think they were watching carbs, and watching their fruit intake back then?
Absolutely solid basic advice. I'd add one more tip: make nutrition and fitness part of your discipline/routine in life, and you'll never have to "force" yourself to do either, ever again.
Exactly. For me, I achieve this with a general psychological tactic of not letting myself procrastinate on household chores. Don't let laundry pile up. Don't let your grass get too long. Exercise after work every day. Don't run out of healthy food and get fast food "Just until you've gone to the grocery store." Clean your bathroom every weekend. Etc. If you turn those basic lifestyle choices as bedrock rather than optional parts of a routine, it helps immensely. At least it helped me.
A lot of great health information in less than 6 minutes. I'm sending this link to my whole family! Thanks Prager U.
The problem is not only that the majority of our population is overweight or obese, but also the fact that the popular culture has pathologized the desire to want to be healthy. They always resort to the extremes of saying that wanting to be healthy results in pathological behaviors like eating disorders and body dysmorphia. There is no common sense of just eat less [crappy food] and get more exercise.
great advice. diet culture is so complicated that people forget or maybe don't want to pay attention to simple advice and in this case I know that the simplest answer is the best one.
So a ketogenic diet and some movement. Hey, I've done that for the past 5 months and lost 30 pounds (with lots of setbacks, so it could have been 50).
Now I'm no longer overweight. đ
Really good advice and message. This is definitely a problem which has been avoided being talked about.
This is actually surprisingly informative and true. I didn't expect this.
Vinnie! heard you on ACS today and watched! Keep spreading the word!
We switched to beans, frozen vegetables, eggs, frozen fish, protein powder - they don't cost much and can give you most of what you need. It significantly reduced my family food cost and improved my health, including fat loss. You don't need to spend too much on food in order to be healthy.
So you fart all day lmao
@@zee9er totally worth it
@@zee9er Nope, since this food actually fixed my digestion system and because I know how to cook it in order to avoid farting. You can keep eating junk if you wish.
Thank you for this video. It really is simpler than most people realize. Committment.. that's the hard part for most
We all know he speaketh the truth. Well said Thank You.
This is the exact video that I have been waiting for. This is fantastic. Whenever I am on the topic, I will point to this video.
Haha, one of my former Italian colleagues came up with this little gem: âEverything in America is no-fat, or low-fat, except the people!â. Ouch!
As Iâve gotten older, the resistance training has become more important to me. I feel so much better and I can work much harder at everything when Iâm lifting weights.
Yes! I'm almost 50 and agree 100%.
Hear, hear. It's never too late to start, and it always helps. Maybe you'll never be a bodybuilder, especially if you're starting late... but you can BE better and FEEL better than you currently do, and that's plenty of reason.
Awesome stuff! I love to see people encouraging health!
Important! Thank you for sharing this information in a honest and easy to understand manner!
Just stumbled across this and wow! thanks for keeping it simple!
No sugar, no grains is the way to go. Iâm 67 and 5 feet tall. On February 20, 2019 I weighed 319 pounds and had knee joints that were bone in bone. My orthopedist said I couldnât have surgery at that weight. I began a low carb/Keto diet and lost 124 pounds that Iâve kept off since then. I still need knee replacement surgery, but I was able to have hip replacement surgery this past June. Knee replacement replacement is coming soon.
Great advice. Thanks for posting.
Solid advice but I struggle with this âabs are made in the kitchen, not in the gymâ trope. Thereâs way more context there, my diet (lots of pasta and rice) would be horrible for someone sedentary but doesnât stop me from maintaining a very low body fat percentage/abs because of how much I do physically. âEarn your carbsâ is a better way of putting it, even if that isnât as catchy as âabs are made in the kitchenâ
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Next time, bring a dietician. And give some general advice.đ
Claims heâs seen âthe diet fads come and goâ then he goes and blames all carbs as if thatâs not the fad. Whatever happened to just eating balanced and paying attention to your hunger and satiety cues. Itâs easy to demonize one macronutrient group because people see quick results in the short term. In the long term people relapse because that lack of balance leave meals feeling empty, then binge eating to find that satiety they would have normally had in the first place had they found a good balance of carbs/fats/proteins. Demonizing all fat is just as bad as demonizing all carbs.
This is exactly the problem: Carbs exacerbate cravings, saturated fat does not. On the contrary, fat is a great inhibitor for overeating. There's absolutely no need for carbs when you can eat fat instead.
Seriously. Low carb is the latest fad, and when I tried it, I could tell very quickly that it was NOT good for me. I had NO energy and my exercise regimen went right out the window.
@@CitizenKate The transition period from carb to KETO is called keto flu.
I don't know what you tried to do exactly, but it would appear that you missed out on doing due diligence first.
I personally can now run half marathon distance almost effortlessly - my limit before was like 13 km max when the pain started to become insufferable (I'm 53 yo btw).
I gotta concede that I do healthy keto though, for me that's mainly trying to only eat organic animal products.
Ketosis is an emergency backup plan. Not sustainable for a long healthy life. Cut out processed foods. Eat as close to natural as possible. Eat less meat and dairy. Look up Blue Zones.
You are what you eat!
There is no wealth like health.
P R E A C H
Wow, thank you for breaking it down and making it so simple! BLESS you for this! Now, wish me luck and PLEASE send up a prayer for me...đđ
Good for PragerU for l making this one. There needs to be more messaging like this.
Thatâs crazy.. me and my wife started doing just about the exact same things heâs talking about earlier this year, and we lost 30lbs a piece in 3 months.
I grew up in the 50's and 60's. We and everyone we knew were pretty poor and we ate a lot of grains because flour was cheap and bulked up what you had to eat. Noodles, rice, bread and gravy were in all of our meals, and casseroles. It was how we extended what we had to eat. All of us were skinny and nearly everyone we knew was skinny. I often wonder if the flour we have today is different than 50 or 60 years ago. Mom bought flour in 25lb bags. Fruit was seasonal and we mostly had home canned fruit that was in a sugar syrup. We couldn't afford to eat a Keto diet. So this is doesn't seem to be as simple as portrayed here. I don't know what the answer is, but all those people at Woodstock were eating burgers and fries. Maybe it is portion size more than sugar and flour. I just am not sure.
I definitely think that there's something in the flour or perhaps it is the grains that the government has modified so that more crops can grow to feed more people. In Biblical days bread was called the staff of life. When I was a child I don't have a problem with wheat and now almost everyone I know is allergic to it. We don't know what's in our food today.
@@libafried5840 I agree, I don't know what is going on but very few people had to have a special diet to be healthy. My grade school picture in the 50s everone was skinny. Today's grade school pictures, they are all quite chubby. It's kind of heart breaking.
It's defiantly portion size. Those people at Woodstock certainly ate burgers and fries, but it wasn't bacon double cheeseburgers, huge portions of fries and a gigantic coke. Regular burger, what we would call a small fries, and a 12oz soda was a meal back then.
@@morrismonet3554 definitely a part of it but food allergies weren't a large factor then either. It seems something has changed with the food also. Peanut allergies weren't a thing either. Portion size is a contributor.
@@morrismonet3554 I grew up in the 70s and 80s and remember when the single serve sodas were in 10 oz glass bottles. Then they went to 12 oz cans. Then to 20 oz (OMG!).
Spot on! "the best fitness routine is the one you stick to". That's been my experience. Started with a tiny bit of effort and little knowledge. It grew, and grew some more, and then grew exponentially more... Now I'm hitting the gym 6 days a week, eat almost entirely natural healthy whole foods, am intermittent fasting, drinking lots of water, prioritizing sleep, etc. and consequently now get asked by strangers on almost a daily basis if I'm a model/actor (based on my physical appearance). Just start however small you need to commit to something in the right direction, anything... and then stick with it
Pre-requisite is that the individual must want to live a healthy lifestyle and get fit. Without this internal decision everything is meaningless.
I've followed Vinnie's podcast for over 5 years, he's one of the most honest down the earth guys out there. Everything he put in this video is actually all there is to know on a basic level about health and fitness. The hard part is always changing habits. For what it's worth I lost 40 lbs 5 years ago and my habits definitely changed. I've caught every Fitness Confidential podcast since 2017, mostly for entertainment and habit at this point. Sometimes there will be a very interesting interview with various doctors or listeners success stories.
Also, I would focus on diet #1, fitness #2. Nail the diet plan first. My diet is mostly (good)olive oil, cold pressed coconut oil, Irish butter, eggs, beef, pork, chicken, cheese/dairy, broccoli, cauliflower, carrots, spinach. Tomatoes pretty regularly and occasional pork rinds. That's what I try to eat mostly, but I'm not perfect and will definitely go off more than usual this week with Thanksgiving here. Limit the carbs and sugar(and alcohol) the best you can and don't beat yourself up when you have some, we're all human. Anna Vocino has a lot of recipes and two cookbooks. There's a lot of recipes out there, but I tend to do simple skillets of my own design.
this was great! it went along with what I've learned from the Trim Healthy Mama podcast too
Amen. It doesn't have to be complicated or expensive.
Really good, non extreme advice that works!
Isn't cheese processed?
I love listening to this type of stuff even do I'm on the slim end, I'm 22.3 on the BMI scale. Walking is one of my favorite hobbies. staying healthy and fit is not rocket science.
I'm 54
I eat mostly meat,lift weights
And go hiking for hours.
Limit sugar and carbs.
I feel great and have
Great energy.
Its worked for me.
This guy just demolished all fitness fads in 5 minutes! His advice is timeless.
Funny how people have been eating bread for many many centuries
@@MrMatthew262 yeah, but made with freshly milled grain that wasn't bleached or stripped of nutrients.
@@snuggisthecute not all bread is bleached and you can make your own. The point is it isnât inherently bad like this guy says.
@@MrMatthew262 yeah, i agree and there are lots of videos on making bread with freshly milled grain (bread beckers channel is a good one). I think he's referring to store-bought bread in this video and they probably wanted to keep the video brief so there isn't a lot of detail.
I was expecting him to spout shit, I'm a big PragerU fan, and health nut fanatic, I was genuinely expecting him to be really misinformed since I'm so passionate about diet, I was sorely miskaten, this is a breath of fresh air.
Yeah, same here. Awesome to see PragerU being on top of the issue.
This is all great advice, except for the part about no grains. Nothing wrong minimally processed whole grains, which should should make up about 25% of your diet. Complex carbohydrates fuel your muscles via glycogen loading. Keto diet will help you lose weight quickly, but it will be mostly water weight, depleted from your muscles, not body fat. Plus it may come with side effects: czcams.com/play/PLKVxpCCBOtfsIhBmvYumVBo6VUybWDTKG.html
For a more healthy, sustainable, weight loss regimen where you will lose the most body fat, check this out: czcams.com/video/EjQMNyEMjvs/video.html
@@catalyst3713 I've actually checked out the videos you've linked to.
Ignoring his repulsive way of talking, his arguments can't even remotely compete to the likes of Sten Ekberg, Dr. Scher and Jason Fung.
@@mirascael I just checked them all out and I'm not impressed. Dr. Greger's way of talking can be a bit off putting, for sure, but I think makes the stronger case since he combs through the primary scientific literature, before our eyes. If you don't like him, checkout, Dr. Joel Fuhrman or Dr. Neal Barnard. Better yet, watch Plant Chompers' "How long do health influencers live?" For an eye-opening analysis of all the diet war gurus in the past century. Spoiler alert: the high-meat/low carb advocates tended not to live as long.
" ... and avoid anything at a state fair" LOL! Funny!
A simple and doable plan. Thank you.
How does the left combat obesity? Just call people names like fatphobic. Dang right I don't want to be fat!
Do you think calling someone fat helps them lose weight?
@@B.Whittaker Encouraging them to do so will
@@jasonzhang1320 encouraging who to do what?
@@B.Whittaker lose weight
@@jasonzhang1320 do you honestly think fat people are unaware that they should lose weight?
This man is so right. I have lived this way for 40 years, no processed foods, working outside. Although I would be considered carnivore, I have eaten no processed foods since 1983. I even hate that stuff today. Same weight at 54 as I was at 25.
I'm looking to go to a no processed food diet. Any tips?
@@nsant Find whole foods that have good nutrient density that you like to eat. A couple of friends who were hooked on sweets and chips found that making your own chips was a good transition, as well as replacing the sweets with fruits. I am carnivore but have known people who lived a long healthy life eating meats, fruits and some dairy. If it has an ingredients list don't eat it. Simply avoiding seed oils is a great way to start.
A wonderful, truthful video. Thank you!
This is one of the best, simple summaries of a complicated issue that I've ever heard. As an IronMan triathlon level athlete, I couldn't agree more
I used to be obese, and wouldâve died before my 20th birthday. Now I go to the gym everyday and am much more healthy. Fat acceptance is dangerous. Just remember, not everything needs to be socially accepted because it has a hashtag.
Iâm 66, but feel closer to 40. Iâm 5â8â and weigh 157 lbs. Iâbe been a lifelong exerciser doing both aerobics and weights. I eat healthy most of the time. The only thing is I donât sleep as soundly as I used to. Thatâs mainly because of my age, and an enlarged prostate gland.
I'm the same height and weight as you--but exactly 10 years younger. I am in construction so that keeps me fit. I'm a good (not great) swimmer and can still run. No one believes my age (except gray hair) and getting into jiu jitzu lately. Be caregul with that prostate. Mine has a very slight inflamation; otherwise, I'm in great health, too.
@@flexiblestrategist9922 Thanks. Keep up the good work!
For your enlarged prostate, cut down on chicken and eggs, and eat more tomatoes, cranberries, pumpkin seeds, and flax seeds, which have all been shown to be beneficial for BPH.
@@catalyst3713 Thanks for the advice.
Good stuff. Nice to see Prager do something apolitical.
Great point, when people calculate the cost of processed foods, medical bills must be included
Everything you have said is true. I had to educate my self and learn how to eat healthy. My friend is from South Korea. He said âAmericans eat food because it will taste good to them. We Koreans eat food because of what it does for our health.â
His words were so impactful that (according to him) l donât eat like an American. I eat very Asian.
I am extremely healthy, I take no medication at all, and I walk 40 minutes before I go to work.
Depending on Americaâs âHealthcare System?â No Thank You !!!
It's not a health care system. It's a sick care system--and that's what we should start calling it.
@@Mysticaltyger
Agree đŻ%
@@matthewpadgett9526 Thanks!
I feel like all my worlds are colliding. Adam Carolla, Vinnie Tortorich, Jordan Peterson and Dennis Prager!
What a great episode of Prayer U. Excellent, thank you.
2:00 thank you for saying this. Everyone seems to think you canât be strong when old.
Yes! This is spot on!
I was sedentary all of my life until the age of 46. By that time, I had also become quite obese. đ
I started working out with weights a month before my 46th birthday. Three years later, I finally realized that keto was the way to go. My husband and I have been keto ever since.
I disagree with the idea of cheat days though. Every person who has told me that keto/low carb didn't work for them has incorporated regular cheat days. While it may work for some to have an occasional piece of cake, etc, for a lot of people that reignites carb cravings and causes them to descend back in to the Standard American Diet (SAD!!).
KETO all the way. Once you're on the hook you won't even want or need a cheat day.
@@mirascael Exactly!! đŻ Once you've toughed it out and gotten over carb withdrawal, you are no longer tempted to cheat/poison and inflame your body.
Mill your own wheat berries and make your own bread with it. Your stomach will love you for it.
Thank you, Vinny
This is shockingly on point.
Very well said and I just started watching the video and this is the first comment I saw
The thing that really helped me was counting my calories every day. Working out 3 to 4 days a week helped as well, but mostly it was reducing my calorie intake and making sure I knew exactly what I was eating and drinking. And also stepping on a scale every morning and writing it down. Some days you'll weigh a bit more than other days due to retaining water or just more food in your digestive system. But seeing the numbers going down is extremely motivational. And most importantly: Not beating myself up over a lost day (or a couple) with too much bad food. Just decide to do better the next day, set yourself a goal. Treat yourself every once in while to make it durable, because it's definately not easy. But after a while it gets into your system and becomes a new livestyle.
things are about to get a whole lot leaner in the USA....
I walk to 7-11s in my area 5-8 minute walks going there I only ride back home if items are heavy
My friend needed vitamin D supplements despite living in FL because he stayed in his room playing video games with sun cancelling curtains. Crazy
For me, there were two big keys: Intermittent fasting (in my case, a fancy term for skipping breakfast) and a super low-carb diet. Only once I did an approximation of the keto diet did I truly understand just how many of my calories were carbohydrates and just how little I was truly getting out of them. A diet of primarily meat and vegetables is far, far less caloric than you might think and still leaves you feeling relatively full and satisfied - or it does for me anyway. Listen to your body... no two people have exactly the same physical profile.
I don't go full keto because I still believe in the value of fruit despite its natural sugars, and breaded chicken (chicken parmesan to be precise) is one of my all-time favorite foods and still relatively light on carbs. But yeah... if you can bring yourself to cut sugar that's a huge step all by itself. And if you're comfortable skipping one meal per day - and that is 'if,' you shouldn't do something that makes you miserable - then that's a huge benefit as well.