May 28, 2017

Eat Less Exercise More is Wrong?!?

Eat Less Exercise More is Wrong?!?

Welcome to episode 327 of the Logical Weight Loss Podcast, I appreciate you stopping by. If you like what you hear/see do consider subscribing to the show. If you're new to subscribing to a podcast, see  New Logical...

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Welcome to episode 327 of the Logical Weight Loss Podcast, I appreciate you stopping by. If you like what you hear/see do consider subscribing to the show. If you're new to subscribing to a podcast, see 

New Logical Losers Support Group

People have been asking how they can support the group, and I've been wanting to create a facebook group, so I've put the two together. If you go to this will be our new community to create a safe place to talk, support, and inspire each other. If you get at least $1 worth of value from the podcast, I urge you to sign up.

Why is there a fee?

Because we are talking health, fitness, etc, everybody and their brother have a product or service to tell. I believe we may be talking about services and such, but I don't want "Coach Steve" or  " Fitness Franny" coming in and spamming us. There are different rewards, and again, this is all optional.

$1 a month
Access to Facebook group
Sneak Peak at Content
Access to Patron Only Information

$5 a month
All of the above rewards plus:
Private Patron polls
Behind the scenes process
Name listed on our support page

$20 A Month
All of the above rewards plus:
A shout out on the show

When I reach my goal of $500/month, I will give away a Fitbit blaze to a member in the Biggest Loser Tier once a quarter. For those outside the US, we will come up with a similar value prize. 

Come join the community at


Why We Get Fat: And What to Do About It - Reviewed

This is a book written by  Gary Taubes, and he takes on a very controversial subject and that is that Eating less and moving more is bad advice. WHAT? Well, he spends the better part of the first ten chapters going over why, and by chapter two I was like "OK, SERIOUSLY, MOVE ON." But I had to suffer through many chapters for him to get to what we are supposed to do. So I'm going to sum it up.

Cut down carbohydrate, and cut down on Sugar. (more or less adopt a paleo diet). As he puts it,

Cut back on Carbs.

"On this diet, no sugars (simple carbohydrates) and no starches (complex carbohydrates) are eaten. The only carbohydrates encouraged are the nutritionally dense, fiber-rich vegetables listed. Sugars are simple carbohydrates. Avoid these kinds of foods: white sugar, brown sugar, honey, maple syrup, molasses, corn syrup, beer (contains barley malt), milk (contains lactose), flavored yogurts, fruit juice, and fruit. Starches are complex carbohydrates. Avoid these kinds of foods: grains (even “whole” grains), rice, cereals, flour, cornstarch, breads, pastas, muffins, bagels, crackers, and “starchy” vegetables such as slow-cooked beans (pinto, lima, black beans), carrots, parsnips, corn, peas, potatoes, French fries, potato chips"

Do Not Eat

You should completely cut out sugar, bread, cereal, flour containing items, fruits, juices, honey, whole or skimmed milk, yogurt, canned soups, dairy substitutes, ketchup, sweet condiments and relishes. Avoid these common mistakes: Beware of “fat-free” or “lite” diet products, and foods containing “hidden” sugars and starches (such as coleslaw or sugarfree cookies and cakes). Check the labels of liquid medications, cough syrups, cough drops, and other over-the-counter medications that may contain sugar. Avoid products that are labeled “Great for Low-Carb Diets!”

So Why Do I Get Fat?

Gary Taubes wrote this book for doctors I believe, but in a nutshell, when we each these items our blood sugar goes up. This then makes our Insulin go up. The release of fatty acids from fat cells, "Requires only the negative stimulus of insulin deficiency" - Rosalyn Yalow, Solomon Merson, 1965 

Her explains this in this video (which is more or less the book in 56 minutes)

He Does Mention the GI

The glycemic index is a measure of how quickly food raises our blood sugar. And the scale of the glycemic index goes from 0 all the way up to 100.
Foods with a higher glycemic index are more readily absorbed in our body and raise our blood sugar more. A lower glycemic index doesn't affect our blood sugar as much.
The glycemic index is an imperfect system because everyone's body responds a little bit different. It also doesn't consider how much food we eat. But it is overall a useful tool to help keep our blood sugar steady and eating more nutritious foods.
Foods that have a low glycemic index typically have more fiber and less sugar, but it's important to know that low glycemic index food doesn't necessarily mean that it's healthy. After all, lard has a very low glycemic index.

According to Web MD

The smaller the number, the less impact the food has on your blood sugar.

55 or less = Low (good)
56- 69 = Medium
70 or higher = High (bad)

Here is a list of resources that list foods and their GI

Rated by FI from Harvard

Red Rock Apps: Running For Weight Loss App

What is it: A unique program of interval training especially for weight loss. A ready-made 2-month training plan with 3 workout days a week.

Good: Easy to use, tracks weight, water (and prompts you to drink more), keeps your stats of your exercising, and ties in with Fitbit.

Cons: EVERY TIME you touch this app you are prompted to update to their paid ($10/month) plan. So bring your patience. When the voice tells you that you are half way, when the announcement is over, the music does not return to its regular volume (in my case Spotify).

Conclusion: I can handle press the X every five minutes. It's easy to use, and when I leave the gym I'm sweating. I'm keeping it for now and considering upgrading to their pro plan.


How Do I Cancel a Subscription on an Apple Device?

I recently wanted to cancel a subscription for one app I was using, and once you know where to look it is not that hard. For me, I started looking at my account on iTunes, and that is the wrong place. Here is how you cancel an Apple subscription:

  1. Access Settings in the home of your device;
  2. Scroll down and tap iTunes Store and AppStore;
  3. Tap your e-mail and Apple ID, View Apple ID and enter your password;
  4. Now, tap Subscription - Manage and select PlayKids;
  5. Turn off the auto-renewal option and tap Done.

Like The Show - Say Thank You!

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Weight Loss Challenge Spreadsheet

Some of us are motivated by a little competition, or we dreamed of being on a tv show like the Biggest Loser, well now you can create your own weight loss challenge using the weight loss challenge spreadsheet. This spreadsheet has done all the math and shows the participant's weight loss as a percentage of their body weight. Play solo or teams, it all in the spreadsheet.

Go to You lose the weight, we do the math.