9 episodes
Fit 4 The Kingdom D Wayne Young
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- Health & Fitness
This is a family-friendly health & fitness podcast.
In each episode, I will share my personal experience of losing over 120lbs and reflect upon health from an inside-out perspective.
We will share stories, laughs, studies, and some heartfelt talk along our collective journey towards better health.
You are not alone, and you can make it!
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S1E7: Help! I Ate Like A Jerk/Getting Back On The Wagon
Tips for the day after you fell off the wagon!
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S1E7: What Do I Do At Restaurants??!
Episode Notes: What Do I Do at Restaurants??!!
1. Pick the right type of restaurant!!
a. Distance yourself from Triggers
b. Don’t go starving
a. Have half of a Snack beforehand
b. (tell yourself you can return to that healthy snack later if you don’t get full)
2. Rules for ordering
a. Decide beforehand what you will order
b. No appetizers (some exceptions)
c. Prioritize Protein: Whole foods Steak, chicken, or fish with green veggies
d. Giving away my side dishes
3. Track your calories and.
a. don’t underestimate your portions on tracking
b. make up for any overages through the week
Fast food -
S1E6: Practical & Healthy #Goals
Episode Notes: Practical & Healthy #Goals
How my goal weight evolved
Incremental Goals:
Celebrating small victories
Short Term- Goals
What do each of these look like?
1. Replacing all unhealthy snacks
2. Setting an effective Night time routine
3. Increasing mobility
4. Increasing Strength
5. Walking or Running distance
Long-Term Goals:
1. Keeping high % of my muscle mass
2. Optimizing my metabolism
3. Working healthy carbs or healthy fats back into the diet
4. Keeping BP at normal rate
5. Build endurance, flexibility, mobility, explosive power
Dealing with the keto flu -
S1E5: Inside-Out Emotional Health & Eating Disorders
Episode Notes:
Mental Challenges We Must All Overcome
Its less about diet and more about our RELATIONSHIP with food
-Emotional/Stress Eating Causes
Taking my mind off of my problems
The certainty of enjoyment
Treatment Options:
1. Seeking Professional Help
2. Finding Replacement behaviors
-Binge Eating Disorder
What is it?
Why for me? Why for you? (emotional baggage)
Ways to win:
1. Opposing the directions of the disorder: Mindful Eating- Eating Speed- No Eating alone etc
2. Listen to your hunger, but ignore your cravings
3 Assuring yourself, you will become full
4. Permission to eat anytime you're hungry, but when you eat, Food Choices are healthy
Reading Suggestions: Never Binge Again, Brain Over Binge, Overcoming Binge Eating
Final Topic:
Body Dysmorphia
What is it?
Ways to Win:
1. Ignore that part of your body
2. Observe the inward benefits progress is giving you
3. Partner with someone who can notice your progress and encourage you -
S1E4: Health Inside-Out
Topics in this episode include:
Bible Study on the link between physical & spiritual health
Hebrew origins of the concepts of heart, soul, and might
Answered a question about the best sources of protein! -
S1E3: Keto 101 To Do's & To Don'ts
Episode Notes:
How Ketosis works
The Purpose of Ketones
To Don'ts List
1. Don’t waste your money on exogenous ketones
2. Don’t go overboard on fat..
a. Keto is not about high fat, its about low carb
3. Don’t obsess about the weight on the scale.
a. Body recomp basics
4. Don’t play into an obsession with overly processed fake keto foods.
a. If you have trigger foods that lead to binge behaviors, you need distance.
5. Don’t rely upon shakes for your protein sources.
To Do List:
1. Get some time outside! 1 walk per day if possible!
2. Aim for 10,000 steps a day
3. Drink more water- am I actually hungry? Or thirsty?
4. Establish a proper night time routine.
5. Track your food!! Myfitnesspal
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