How to lose the Quarantine-15

with John Brooks

John Brooks is a friend of the show, and is back for his second time! We have the basics to get you started, but keep checking back for more to come!

30-Day Jump Start Challenge:

→Intense workout 3 days a week/30 minutes
→Fill in the calorie/macro calculator
→Track your meals in my fitness pal
→Focus on the 80/20 rule
→Start feeling better today!

Material Referenced in this interview:
Calorie and Macro Calculator (Make a Copy) (to get in touch with John)
My Fitness Pal (calorie tracking app)
How to Get Ripped in your 40’s
Show Notes/Stats

→IN THIS EPISODE… Joe asks John a series of questions about diet and lifestyle tips. 42% of Americans have said they have had undesired weight gain, an average of 29 pounds to be exact, during the covid shit show we are dealing with. John breaks down some simple guidelines on the best way to live an active healthy life. He explains nutrient density, macros, and how to figure out what your goals should be. Joe also gets into the benefits of reducing or eliminating alcohol as well as prioritizing a good night’s sleep so you can perform at your best. Joe and John wrap the episode by letting you know about a 30-day challenge we can all do together.

? Breakdown with John Brooks:

Chapter 1 (0:00​) Introducing John Brooks
Not Almost There’s friend John Brooks is back to answer your questions!

Chapter 2 (3:02) How can I get started making my health a priority again?
Take inventory of your barriers, what is preventing you from making good habits. Also, make sure you are in a good food environment as well as a good support system

Chapter 3 (3:15​) How long does it take to notice a difference once you start?
The short term is more psychological, and you are noticing how you are feeling once you start eating healthy and purposeful.

Chapter 4 (15:03) Are cheat days okay?
As long as you are tracking your calories, you are able to plan accordingly to allow for a high calories intake over the weekend.

Chapter 5 (22:39) How does alcohol consumption and effect your health?
Having a limited amount of alcohol can go along with a healthy lifestyle. Also, try a non-alcoholic beer as a great alternative to drinking too much and suffering the negative side effects.

Chapter 6 (28:35) How do you balance the importance of diet versus exercise?
There is an 80/20 rule that a lot of people follow, where 80 is from what you eat and 20 is the exercise you do. A simple plan is to understand what your nutrition goals are and do 3 days of exercise a week

Chapter 7 (33:23) What is the right amount of sleep?
Getting 8 hours of sleep a night is a game-changer. You might be getting by on less than that, but your body is not performing at its best.

Chapter 8 (​40:42) How does your age affect achieving your fitness goals?
Biologically your metabolism doesn’t slow as some people think with age, but the factors that need to be considered are mental and emotional. The older we get, typically the less active we are.

Chapter 9 (48​:45) How do you balance body positivity with your health goals?
It is important to be kind to yourself and love yourself and at the same time set good health goals.

Chapter 10 (50:25) We need the hell yea people
There are three types of people listening, and we need the people that are pumped and ready to start our 30-day challenge incorporating good nutrition and 30 min workouts 3 times a week.

Chapter 11 (37:30) Wrap Up
Joe wraps up the episode with John and encourages you to be a part of the 30-day challenge


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?‍♂️John Brooks is a Certified Sports Nutritionist with the International Society of Sports Nutrition (CISSN) and Precision Nutrition (level 1) certified and has a B.S. in Biology from DePaul University and an M.S. in Nutrition & Wellness from Benedictine University. He has over 15 years of experience in the health and fitness industry. Much of that time was spent in the supplement industry, and as a result, John has a vast knowledge about supplements and the evidence for and against using various ones. John is the founder of Nutrition 361, which is based in suburban Chicago and works with people all over the world. When John is not coaching clients, he trains and competes in Brazilian Jiu-Jitsu and holds the rank of black belt.

? Connect with John