The Balanced Approach: Fitness, Finance, and Nutrition Wisdom with Steve Pumphrey

David Chudyk [00:00:01]:

This is the Weekly Wealth Podcast with certified financial planner, David Chutik, where we discuss the wealth building mindsets and tactics that can help you to build and maintain wealth for you, your family, and your business.

David Chudyk [00:00:16]:

Hey, everybody. 2024 is here, and welcome to the 1st episode of the Weekly Wealth Podcast of the new year. So we're doing something a little bit differently for the 1st few weeks of the year. I'm hosting a series of webinars called Wednesday wellness webinars, And the first 3 have really not a whole lot to do about money, but they have to do with building health in other areas of your life. So this is the audio version of week number 1 where Steve Pumphrey is talking about some fitness and diet issues that affect all of us That hopefully can help us to drop a few of those holiday pounds that I know that I unfortunately have put on. So hope that you enjoy this episode, and don't forget to go to www. Weekly Wealth podcast .com. Click on the contact us button and set your appointment if you'd ever wanted to know what it would be like to work with me as your financial adviser.

David Chudyk [00:01:07]:

Hope that you enjoy this episode. Really excited to have Stephen Pumphrey on with us today. He's a certified personal trainer. And you might be asking, like, why is a financial adviser hosting a health and fitness webinar and and next week, a a relationship webinar? And the answer is that I believe that we should all try to do everything that we can to have good lives in all areas. So if you're working with a financial adviser, But your health is just really just just not going in the right direction, well, then your life is not really great. So I want us to have good relationships. I want us to be physically healthy. I want Be financially Wealth, that's where this wellness Wednesday webinars concept came in.

David Chudyk [00:01:49]:

And, I'm really thankful for you, Steve, for coming on here. So I'm gonna let you take it away and, tell us how to get Wealth. Tell us how to drop maybe a couple of those holiday pounds that I may or may not have put on this year.

Steve Pumphrey [00:02:01]:

I will certainly do my best, David. Thank you so much for having me. And like David said, I am certified personal trainer. I'm a certified nutrition coach, and that's kinda where where I wanna go with just question and answers. And if we have time at the end, I can also just do live q and a if if people in the that are watching have questions as well. So Forbes, their standard Planning it was back in October of 2023, Wealth, last year. They surveyed a 1000 people for their New Year's resolutions. 62% of those surveyed said that they felt pressured into making a New Year's resolution.

Steve Pumphrey [00:02:34]:

And at the bottom of the list, only 3% said that they wanted to do better at work. We're gonna look at the top 5 that they had come up with in this, And that was, improving fitness, improving finances at 38%, improving mental health, 36, losing weight, 34, improving your diet at 32. Couple of notes here. I'm hoping when people say lose weight, they don't mean necessarily losing muscle. Hopefully, they're talking about adipose tissue. We don't like to say the word fat because nobody wants to be fat or think of themselves as fat, But it's fact. The adipose tissue when you have a cold is just a lot to say. Overall, 48% of those surveyed wanted to improve their fitness.

Steve Pumphrey [00:03:15]:

And I can make a really good argument that when you improve your fitness, you lose the weight you're at the at the right weight for you, for your body type, and you impute improve your diet. You're gonna improve your mental health, and you're also gonna, believe it or not, improve your finances. So I believe all the expert financial stuff to David, but Bottom line is when you improve your your diet and your fitness and your overall health, you are gonna improve those finances as well.

David Chudyk [00:03:38]:

So, Steve, if I could just really quickly jump in. You and I were talking, And I don't know if you're the same way, but when I'm more purposeful in in Money area in my life, like maybe diet or or nutrition, I become more purposeful in other areas like finance and relationships and everything else. So what does it say? How you do anything is how you do everything. So if we and and I think, You know, we tend to just drift. Right? You drift to maybe putting a few extra pounds on or into debt and anything like that. So, hopefully, you're gonna be able to help us to be purposeful in our eating and and exercising in 2024.

Steve Pumphrey [00:04:10]:

Hopefully. So my top 8 questions those are Forbes' top 5. My top 8 questions now These are questions that either I get asked or when I'm asked a fitness nutrition type question, I'll try and kinda, like, spin it around and ask maybe a different question Or help that person understand that they might really wanna ask a different question than what they're asking me. So these are the ones either I'm asked or that I ask people when we start that fitness administration dialogue. 1st, since when I was prom promoting this webinar on, my social medias, I did talk about a free offer. So I'm talking more about this at the end of the program, but, basically, 10 people are going to win a 60 minute, fitness consulting time with me. How much should I weigh? This is one of those questions that when people come and they say, I need to lose some weight. I will ask them all, how much do you think you should weigh? And it's always a a kind of like deer in the headlights.

Steve Pumphrey [00:05:08]:

Well, I've never thought about that before. I I don't really know. And that's one of those things that is very subjective. There is really no right answer for somebody when you ask a question. How much do you think you should weigh? Most people will say less than I do now. Nobody wants to come out and say I'm fat. Fat's a ugly word. Nobody wants to nobody wants to be fat.

Steve Pumphrey [00:05:26]:

And, really, though, your whole how you should weigh is a personal preference. So that's basically where what he asked me, you know, I just or says I need to lose weight. We push back and we start with the how much should I weigh question. And then I'll show them a picture like this, And I'll say, okay. Which 1 of these 2 guys do you think weighs more? And the obvious answer is what? I mean, everybody goes, well, the guy on the right. And I'll ask why. And they say, well, you you can he just he he looks well, he looks one way compared to the other guy, But in fact, it's the same god, and he weighs a 175 pounds in both of these pictures. And then people take a step back and they're like, well, wait a second.

Steve Pumphrey [00:06:08]:

Wait a second. Why does he look Fat on the Money on the right versus the one on the left. And what it comes down to is this the old Planning, well, muscle weighs more than fat. When it's like when you're a kid, you you ask the question you know, the old joke of, what weighs Money, a 1000 pounds of feathers or a £1,000 of rocks? A £1,000 is a £1,000. 5 pounds of fat is 5 pounds of muscle. Fat just takes up more volume than what muscle does. So you can see here, we have 5 pounds of fat takes up a whole lot more area space than 5 pounds of muscle. When you have that on your body, you're gonna look bigger in certain areas depending on where you carry Your ex excess body fat than somebody who is more lean and has more muscle mass to them.

Steve Pumphrey [00:06:51]:

So, yeah, the same guy weighing the same weight can look Completely different. And a lot of times, I will also push back on people and say, well, how do you think you look? Like, how do you feel? I mean, are you okay with your looks? I mean, not everybody, you know, has to look like the guy on the left here. It's okay to look like the guy on the right. But on the other 2, the 1 guy is really, really happy in that slide, and then the other guy is not not quite so happy. You can be out of shape By some people's definitions or maybe even your own, but completely happy with that, and that's fine. I would say that you might wanna check with your have him do some blood work and make sure that you're metabolically healthy, that your labs aren't out of whack, that you don't need some kind of correction there. But if you are happy with who you are, that's fine. If you're not happy with who you are, then, yeah, okay.

Steve Pumphrey [00:07:38]:

Then let's let's talk about where we're gonna improve things. But if you have if you're generally happy, have have energy, you sleep well, you move well, that's great. What's the problem? So the next big question I get after we have that whole conversation is, okay. Well, if I wanna lose weight, how much should I be eating? And a lot of times, we'll get hung up on calories, and calories can get really, really using for people. And on what it is you're trying to achieve, whether you're trying to gain or lose weight or gain or lose fat, that number's gonna gonna differ. As humans, we generally underestimate how many calories we eat and overestimate how much exercise we get. So if I think I'm eating 1800 calories a day, I'm probably eating more like 2,000. And if I think I'm getting an hour of strenuous exercise a day, Probably more like 30 or 45 minutes.

Steve Pumphrey [00:08:26]:

That's just how we are. And there's really no, like I said, no one size fits all answer to this question, how much you should eat, Because we're all different. There's 8,000,000,000 people on this plan. There's not Money specific program or plan or anything that's gonna be right for 1 person, But we can get you in the ballpark. Now we get into some numbers here. The easiest formula to use is your body weight times A multiplier. We're gonna go through the multiplier in a second. But it's equal to the number of calories that you should be eating in a day.

Steve Pumphrey [00:08:57]:

Again, this is a really rough estimate, but it's a starting point. It's a guide to kinda get you started and and thinking, oh, okay. That's about how many calories I should be eating. Now these multipliers, 10 through 15 is how many hours of exercise a week you get. And here, again, this can be very subjective. A multiplier of 10 is gonna be little to no physical activity. Okay? So think of you you don't go to the gym. You're you're basically a desk jockey and a couch Okay.

Steve Pumphrey [00:09:26]:

You got a desk job, and you don't do any extracurricular. You know? No walks. Don't take the dog for a walk. A very sedentary type personal. Okay? And then he goes all the way up through, like, level 15 or a multiplier of 15 where you're getting 12 or more hours of exercise a week. Now this could mean that you go to the gym. It could also mean I mean, just coming off the holiday season, the UPS and FedEx guys were running around like crazy. And if you have to see any of those carrying a lot of excess Wait.

Steve Pumphrey [00:09:52]:

Maybe it's just the ones in my neighborhood. But they get probably 12 to 14 hours a day of movement. I mean, they you know, they might sit in the truck from house to house, but they get up and move A lot. And they're left in and they're carrying and that kind of stuff. So in the middle, the you know, teachers that are active, waiters, waitresses, servers, those kind of things, Wealth not necessarily quite as active as what, you know, the a construction worker UPS driver, but that should give you a good idea of those different multipliers. So I'm gonna walk through a couple examples of that. We're gonna use me as an example. I weigh roughly a 180 pounds.

Steve Pumphrey [00:10:26]:

So if I was the couch potato and had a desk job, I need roughly 1800 calories a day, which pretty much jives with if you flip those products around on the grocery store shelves label is based on a 2,000 calorie a day diet. So the recommended calories on the back of most things are based on a 2,000 calorie a day diet. Assuming that you're getting a little bit of movement out there, and you're not you know, your activity multiplier's on 10, you know, 11, 12, 13. But that is a a rough starting point for somebody that is My weight that doesn't do hardly any physical movement. Okay? The rest of them, you know, would would you just get into the multiple multiplication tables? Someone like me at For for me in in real life, at a 180 pounds who does get about 12 hours of of activity a week, you're looking at 27 100 calories. So If you are trying to go up in weight or down in weight, you wanna eat either more or more or less calories. If you are trying to lose weight, fat, you wanna be in about a 500 calorie deficit. That Wealth allow you to lose a safe amount of weight, about 2 pounds per week.

Steve Pumphrey [00:11:33]:

And the same if you're trying to gain weight. You wanna eat in about a 500 calories surplus per day, so that'll allow you to gain about 2 pounds per week. Now what it is you're either gaining or losing for either one of these scenarios is going to depend largely on how much physical activity you are getting. I encourage everyone to do strength training. Me male, female, it doesn't matter. A lot of times, ladies will say, I don't wanna get bulky. I don't wanna lift weights. That's not gonna be a problem for you.

Steve Pumphrey [00:12:02]:

There's plenty of guys out there that try to get bulky and can't. And then there's a lot of them that do the artificial stuff that you know, Arnold Schwarzenegger comes to mind, and he readily admits that he used steroids to get as big as he was. Ladies aren't gonna have that problem. You just your testosterone levels aren't there. But the point here is if you are trying to either gain or lose, you do not wanna lose muscle weight. A lot of people that go on a crash diet and cut their calories drastically And don't exercise. The weight that you do lose is muscle weight, and you don't wanna do that. You're trying to lose the adipose, that extra fat tissue and and not muscle.

Steve Pumphrey [00:12:37]:

If you're running the other way, you're trying to gain weight. If you just eat 500 extra cow calories a day, your body's like, oh, look. Energy. I'm gonna store this right here. It's probably gonna on your hips and not your biceps where you want it. So strength training in a gym or even at home, bands, dumbbells, kettlebells, whatever you have at home, even body weight stuff, is really the key when you're trying to lose as well as gain weight. Okay? How do I deal with counting calories When I don't have time for that. Okay? That's where this nutrition guide comes in really, really handy, and handy is kind of a pun.

Steve Pumphrey [00:13:09]:

Because in a second, we're gonna learn about how we use our hand to figure out how much we should be eating. So this is what I use with my clients to help them figure out how much they should be eating no matter which way they want the go. Then again, I'm using my numbers here. So, about me, I'm 50 4 year old male. I weigh about a 180 pounds, and I'm 5 foot 10. I did not get the hygiene in my family. Activity level is I put in here moderate, so I didn't go overboard with that. My diet, basically, I'm willing to eat anything.

Steve Pumphrey [00:13:38]:

I do eat a lot of protein, but I'm not, like, protein only. I'm not, vegan or vegetarian, and I don't do super high carbs. So It's in anything, basically, a balanced diet. Thirty, protein, 35% carb, and 35% fats. Okay? And my goal is what's called body recomposition. So I would like to lose fat, gain muscle. What we end up having is using our hand. Again, when I run the numbers for me, I will eat 6 palm sized portions of protein per day.

Steve Pumphrey [00:14:10]:

And that gives me an example, chicken, tofu. And you have your hand with you all the time. So if you're out to lunch or dinner or whatever and you know that I am Supposed to be eating 2 palm sized portions of protein for dinner. There's no guessing. You have your hand right there. You can see, oh, I need a piece of steak that's twice as big as my hand. Okay. The same goes true for the vegetables.

Steve Pumphrey [00:14:30]:

So spinach, carrots, cauliflower, whatever your vegetables. For me, I should be eating 6 to 8 fist sized portions of vegetables. Really easy. Put that on your plate. That's how many you know, 6 of those a day. So roughly 2 to 3 per meal. You have 2 fistfuls of vegetables On your and that's not, like, in your fist. That's the size of your fist.

Steve Pumphrey [00:14:49]:

Carbohydrates, cupped. If you can see my hand, like a cup handful of how many how many can you you cup hand, how many can you put in there? You know, beans, blueberries, sweet potatoes, oats, those kind of things. So for me, 8 cup handfuls per day of carbohydrates, so about 2 to 3 per meal, but and then your thumb for your fats. So whether it be olive oil or walnuts or avocado or I mean, I don't have a problem with the people eating butter or ghee or lard or any of those things, but thumb sized portion of fat for me that's not. So roughly, you know, free per meal if I'm eating 3 meals a day. So that to me is a whole lot easier than trying to figure out, okay, how many calories are on a piece of steak? It's easier. I have my hand with me all the time. You just go carry this Wealth piece of paper with your take a screenshot of it and put it in your Next question up.

Steve Pumphrey [00:15:50]:

Now that we know how much we should be eating, What should we be eating? The nutrition guide gave us a a couple examples in there in which the detailed version is like I think it's, like, 18, 19 pages. It goes through a whole bunch of different things. But I am an eat anything kind of person. I have no problem with the foods on the left hand side of the screen. I have no problem with the foods on the right hand side of the screen. I say that with hesitation. Unfortunately, in this country, I think we just have our moderation not in control at all. Both of them are okay to eat, but we eat far too many of the ones that are on the left.

Steve Pumphrey [00:16:23]:

So the Doctor Pepper's, the Doritos, the M and M's, the Twix, all that, I'm not saying that you shouldn't you should never eat that stuff. I'm just saying that you shouldn't eat as much of it as what we are doing as a country, as a nation, as a world population. The same goes with the doughnuts and cheeseburgers and that kind of stuff. I love being a good 5 burgers, burger with with, you know, fries. I I I do. If I eat one of those every day, I wouldn't be able to fit through my office door. So we really need to switch those things around so we eat more of Only one of the ingredients. Pretty much everything on those, 2 larger pictures now has basically 1 ingredient in it, with except for probably the red and the pasta down the bottom.

Steve Pumphrey [00:17:01]:

And my hope is that they didn't put a lot of funny stuff in those kind of foods. But the fewer ingredients that are in your food, the better off You are. The other thing to take into consideration we'll talk more about food labels in a little bit. But when you flip those things around and you look at the ingredient list on the back, can you pronounce that Stuff maybe it's just me, but I don't necessarily wanna eat stuff that I can't pronounce. I mean, when you see something that says, Sodium hexametaphosphate, I don't know what that is. I don't know if I wanna get that or not. But when I pick up, you know, I think bananas and tomatoes, I can tell what it is. Some different food products, when you pick it up and you take it out of the packaging, you look at it, I don't know what it is.

Steve Pumphrey [00:17:38]:

I'm a big fan of being able to identify your food and what's in your food. Weight loss drugs. These have been really, really popular in the news. I'm not gonna go into a whole lot of detail on these because I'm not a doctor, and I don't want people to get the wrong idea about my opinions of them. If You and your doctor sit down and talk this through and decide that you need to go on one of the popular weight loss drugs that are out there today. By all means, I'm certainly not going to stand in your way. I would encourage you to go out and Google, put in the weight loss drug, whatever name it is, and put on the end of that. So I Wealth the drugs speak for themselves this with a couple of them.

Steve Pumphrey [00:18:23]:

It's a really long list of side effects. Does it happen for everyone? Do these side effects happen for everyone? No. Absolutely not. Do some of them happen for some people? Yes. They do. I personally know a couple people that are on and it's not going well for them. There was 1 lady I know in particular that ended up in the hospital, And it was a direct result of the medication that she was on. So that's I don't wanna totally turn people off for them because I think there is A right use for those kind of things, but what doesn't have side effects are these things right here.

Steve Pumphrey [00:19:01]:

Now I'm not saying allergies. I totally under Difference between a side effect and an allergy. Plenty of people can have an allergy to shellfish or fish or, you know, some kind of vegetable or something like that. I understand that. We're not talking about an allergic reaction. We're talking about an actual medical side effect for something. So just keep that in mind if you Haven't tried working with a dietitian or somebody like myself, a nutrition coach. My recommendation would be try that route first before you go, but, hey, doc.

Steve Pumphrey [00:19:31]:

Can I get on the blah blah blah? Another big question I get asked is, how much cardio do I need? People are like, oh, how does this weight? I gotta get on the treadmill. I gotta Money. Okay. Okay. You know? And then as well, what's what's the best kind of car you do? Do I need to get on the treadmill? Do I need to do it in the morning? How about the evening? Do I somebody Says that, it's better to do it after a weight training session. Somebody else says it's better to do it before a weight training session. How much do I need to lose weight? Well, if we look at an expert, and this was, I think it was in men's health or something like that. David Weiner is his name.

Steve Pumphrey [00:20:04]:

He says, on average, running burns between 285, 20 calories every 30 minutes. So roughly 500 to a 1000 calories an hour. Okay. That's great. That seems great. 500 to a 1000 calories an hour. What's people's number one excuse for not exercising?

David Chudyk [00:20:22]:

We don't have time. Yeah.

Steve Pumphrey [00:20:23]:

Alright. Exactly. I don't have enough time. And I get it. You got work, kids, family, the spouse, the pet, ever all of that takes time. So how much do you need to lose weight? How much cardio do you have to lose you have have to do to lose weight? Absolutely none. Money. I'm not saying don't do cardio.

Steve Pumphrey [00:20:42]:

Cardio there's a a reason why you do cardio. It's your heart. Build the heart muscle. Your whole cardiorespiratory system, that's what it's there for. And it does do a good job of burning fat or burning calories, sure, but that's not the only thing you can do.

David Chudyk [00:20:57]:

I've run 5 marathons in my life, and, the last Money was, I think, back in 2018. Mhmm. And I remember you start off saying, well, you You know, I'm in my mid forties. I'm gonna run a marathon so I can lose some weight. It'll be an easy way to lose weight, and and I did I put in a lot of miles. I mean, we're talking 25 miles on a slow week, but, you know, 30, 40, 50 miles, and I did not lose weight. And and I think what happened was You tell yourself, well, I need to carb up and fuel up, and then you tell yourself, I need to recover. And then you're just so freaking hungry because you burned all that.

David Chudyk [00:21:30]:

I don't know that I ever really went into a caloric deficit because, you know, you stop at QT and you you get a, you know, a power bar and there's 300 calories. Well, there's 30 Minutes of of your hour long workout you just replenished. So I think it it is a little bit of a of a misnomer that cardio just do cardio when you lose weight. That that's not the case.

Steve Pumphrey [00:21:49]:

Yep. I do recommend a call specific exercise. They work every time, guaranteed. You can do them anywhere, Anytime. They're very low impact. They're not gonna hurt your joints. They are fork put downs and plate pushaways. Nobody wants to hear that.

Steve Pumphrey [00:22:07]:

These are 2 of the most extremely difficult exercises you will ever do. Trust me. I love to eat. I love food. We also need food. I mean, you need food for nourishment. And exactly what you were just saying, David. Well, I just I did all that work.

Steve Pumphrey [00:22:22]:

I'm I'm hungry. Well okay. But when is enough enough? I mean, how do you know when to stop? That's one of those things you have to tune into. We're gonna talk more about that in a little bit. But the fork put down and the plate push away, they sound really, really easy. Yeah. I'm just gonna put the fork down. I was raised with the you not only ate what was on the plate in front of you that mom fixed, but you also ate all of it.

Steve Pumphrey [00:22:45]:

My parents, I was very blessed. They were obviously very into portion control. I don't have you know, I was never an overweight kid, So they, you know, must have fixed the right amount or put the right amount on my plate. But it's really, really tough to do when you've been told growing up, clean your plate. I don't like to waste food. Like, you know, I I just recently bought a one of those, vacuum saver things, and the next thing in budget is going to be a freezer so that Every time I fix too much food, you know, the leftovers are gonna get saved. Yeah. I have chickens, and, Yeah.

Steve Pumphrey [00:23:15]:

Don't eat anything, but that's just money I'm throwing out the door and feeding chicken. I'm already buying chicken food. I don't wanna feed them my human food when I could put it in the freezer and eat it again in a couple days or couple weeks, couple months. So the fork put down a plate, put you away Sounds really easy, and for some people, it is. But I don't I mean, for me personally, it's it's just not. And, I mean, here's here's an example. This is me. I wasn't faking this.

Steve Pumphrey [00:23:36]:

I love Doctor Pepper. I did. It's 240 calories in that bottle of soda. So exactly what you were just saying, David. The running coach Had me Wealth have me running for 30 minutes to burn off that soda. I'm gonna be hungry again in 30 minutes because there's no there's no sustenance in that at all. There's a lot of calories. But, I mean, it's gonna sit in my stomach for a couple minutes and hit my bladder, and then it's gone.

Steve Pumphrey [00:24:00]:

So, yeah, if I didn't drink it, I was sitting down not buying it at all, which is the financial savings, I'm saving myself 240 calories right there. Now think of it of how much you can save by just not drinking those. I mean, I I would drink Money of those a day. Well, they're, like, $2.50. Multiply that out by 365. That's a lot of money right there, not to mention the calories. Okay. So then the next question okay.

Steve Pumphrey [00:24:24]:

We've got on our nutritional program. We're losing weight. How do we keep it off? I'm I'm doing really, really well. How do I keep off the weight? In one word, consistency. The time you go to bed, The time you wake up, and I totally understand. It's like, oh, I worked, you know, I worked 12 hours yesterday. I'm off tomorrow. I wanna sleep in until noon.

Steve Pumphrey [00:24:44]:

Well, if your normal wake up time is 6 AM, go to bed a little a a little bit later or whenever or if you oversleep, You're throwing off your whole metabolism and rhythm. Just pick a pick a bedtime. I mean, I'm very consistent. Even on my days off where I don't have to go into my day job, I get up at the same time. My alarm goes off at 3:30 every morning. I'm in bed, falling asleep 7, 7:30 every night. So sleep and wait time are very important, but I understand people have lives, they have other stuff going on. Use the 90, 10 rule.

Steve Pumphrey [00:25:14]:

90% of the time, try and stay consistent with stuff. Portion control. Portion control when it comes to how much you should be eating, your hand size, your calorie count, portion meal, however you're going to do it. Pay attention to portion control. And, again, use the 90 10 rule. Perfectly fine to go out with a bunch of friends, eat an entire pizza. But understand that you just probably ate 4,000 calories in Money sitting. You have to dial back in the next couple of days.

Steve Pumphrey [00:25:40]:

Food labels, very important. You don't have to know everything that is that you're reading. When I first started on this this fascination, I I looked at food levels. No idea what this so I just had to Google stuff. You know? What what sodium hexametaphosphate, and, yeah, and you put it in Google, and it comes up and it tells you what it is. Like I said, you don't have to, like, study them. Just flip them around every once in a while, look at it. Stuff's gonna start clicking.

Steve Pumphrey [00:26:04]:

Home cooked meals, what I was talking about a minute ago with, you know, when you fix too much Food. You just say it. Not that you can't do a doggy bag from a store or or or a fast food restaurant or whatever out, but you at home are also gonna know exactly what went into your food. You're gonna be smarter about what goes into your food. And a lot of times in in restaurants and all, they will way overdue the fact Because if they're doing something in a hurry, they don't have time to worry about food sticking to a griddle or a a flat iron or whatever When they're fixing food for, you know, a couple 100 people in a restaurant, they might have a calorie count on the Money, probably wrong. And that's not their fault. It's just I mean, those the the government doesn't regulate that stuff and make them have to have that calorie Finance is learn how to cook and and do it yourself at home. Water intake, a lot of times, we're not necessarily hungry.

Steve Pumphrey [00:26:54]:

We are thirsty. We're dehydrated. I shoot for about a gallon a day, And I do this. I have Mason jars around the house. Like, I'll have I've really never had 1 in my office because I don't wanna spill it all over the desk, but 32 ounce, I think there but, anyways, Mason jars throughout the house. 1 in the bathroom, 1 in the kitchen. I have 1 at work. And I try to drink 4 of those a day, And, most of the time, I'm in excess of that.

Steve Pumphrey [00:27:16]:

Movement. And by movement, I'm separating movement from exercise, movement at your work. I have a standing desk at home. I have a standing desk at my day job. When you go to the grocery store, do you try and drive do you drive around the parking lot and try to find a spot closest to the door? I understand in a rainy day, yeah, you wanna do that. But on a nice day, park out a couple spots. Well, you know, when I go to the store, I normally out as far away from the door as possible for a couple reasons. Probably never anybody parked out there, so I'm not gonna get door dings from other cars.

Steve Pumphrey [00:27:44]:

And then I can walk all the way into the store. And then after movement comes actual purposeful exercise, I encourage everybody to shoot for at least hour a day. You can do stuff at home. You can do stuff in the gym. You do not have to do a gym membership or anything like that. There's plenty of things you can do at your house. Take the dog for a walk, do some push ups, do some pull ups. Amazon has really good deals on exercise, bands.

Steve Pumphrey [00:28:06]:

I think there was there was a couple different right before Christmas that were less than $20 for a full set of bands. So there's plenty of things that you can do exercise wise at home. And then lastly, there's fork put downs and plate pushaways that are probably the toughest things in that whole list. Then, of course, you know, after we've gone through that, I always get that okay. What else? What else you got for me? My number Money thing is building muscle. Me me, what I was 18 versus me, you know, I where I am now, I recommend this for men and women building muscle Because muscles use fuel. Fat is fuel. The the fat on your body is just it's the it's the same equivalent of the gas of the gas in the tank of your car.

Steve Pumphrey [00:28:44]:

It's sitting there waiting to be burned. Muscle is what uses that fuel. So when you have more muscle, you need more fuel. So when you activate those muscles, it's gonna start burning fuel, and you can get that from the fat on your body, which is good because you wanna be in a calorie deficit. That'll make your body start using that fat that it has stored on you for the fuel, and then you could also eat more food when you have more muscle. It's a good thing when you like food. Hidden calories. We talked about the, condiments and flipping those around and looking at the nutrition labels and all before.

Steve Pumphrey [00:29:14]:

There's a lot of hit, but, yeah, everybody If you're on social media, you've probably seen people doing that. I'm gonna pour the amount of sugar in a in a tablespoon of ketchup into the bottle thing on social media. But it's True. There's a lot of extra stuff that we put in salad dressings and condiments and say things like that that make them they they taste great. I mean, I love me some Ken's honey mustard. You put that on some chicken chicken nuggets, it's really awesome. But when you zoom in all the you know, flip it around and zoom in on the nutrition facts on the flip side of it, Two tablespoons is a serving. That's a 130 calories.

Steve Pumphrey [00:29:44]:

If we think back to the running guy, that's, what, 15 minutes Planning to burn. It literally looks like a half a shot glass. How many of us really, really, really do that 2 tablespoons, looking like a shot glass when we put it on our salad? I mean, probably can't even taste that quite honestly the way that some of us put so much dressing on salads. Another pet peeve. This is this is shot from the Sphinx right off the road from my house. Supersized drinks. The jumbo cup at Sphinx, I think it comes with handles on it because it's so large. It's 32 ounces At 20 calories per ounce in Doctor Pepper, that's 640 calories in 1 drink.

Steve Pumphrey [00:30:22]:

The couch potato desk jockey guy, That's almost half his calorie consumption requirements for Money day in 1 drink. So 640 calories. If you're on an 1800 calorie a day diet, You've literally had 640 calories in 1 drink. So a lot of a lot of hidden calorie or things that we don't think about there. Free refills is 2 words that I think have been the downfall of our country. It sounds great. Oh, I get it for free. I went out to I think it was Chili's recently And had a, Santa Fe grilled chicken salad.

Steve Pumphrey [00:30:54]:

Kudos for them. They put their estimated calorie count on the Money, 560 calories. I also, as one of my standards, order water as well as if I'm gonna treat myself and have a soda. I want water and a soda. I try and drink as much of the water as I can, which minimizes my thirst and need for the soda. What was really, really Money here, though, is the server, And she was fantastic. I'm not saying that there was anything wrong with the service or anything else, but she carried around her pitcher of refill drinks. One of them was the Doctor Pepper, which she was trying to refill on me.

Steve Pumphrey [00:31:27]:

I hadn't drank any. And she asked me twice, do I need a refill out of the Doctor Pepper? There since my water glass empty, never asked me about that. Now if I had asked said, hey. No. I'm good on that, but could you refill my water? She most certainly would have, But I think I just think it's kind of interesting that they're they're keen to refilling the soda glass, and that they pay for. Because I guarantee it, she just went back and got water Attack for me. And, you know, they pay a small amount for that.

David Chudyk [00:31:50]:

Hey, Steve Steve. Can I jump in? We have a question on Facebook, diet drinks. What are what are your feelings about diet drinks?

Steve Pumphrey [00:31:57]:

It depends on who you follow on social media. Some people are gonna tell you that you're gonna drop dead tomorrow if you eat that nasty, toxic, blah blah blah diet drinks. But then there's also research out there that picks apart every ingredient that goes in there and says, well, it's food grade. It's safe. It's been tested for however many number of years. Planning apart, though, is, was it aspartame? There's a couple way, way back. Like, I remember my grandmother used to drink tab soda, and I think they did have to take that off the market. But most of the ones now, if you go with the the experts in nutrition, here again, it comes back to, moderation.

Steve Pumphrey [00:32:31]:

As long as you're not drinking a 100 of those things a day, the chemical sweeteners in those are not as bad as some people make them out to be. But, Personally, I don't like the taste of them. There was one time where I did accidentally buy a, is it I think it's 0. Doctor Pepper's 0, something like that. And I can't remember what the sweetener is, but the only reason that I knew taste wise, it tasted pretty spot on. The only reason that I knew that it was something was a little bit different was that I had a and I can't even call it a really upset stomach, but it was just like, Something's not right down there, and that's when I looked at the bottom. Like, I don't know if I bought the 0 one. I didn't mean to do that.

Steve Pumphrey [00:33:09]:

But I went back, and I was talking with the dietitian at work, and she's like, yeah. A lot of people Problems with those different things. So, I mean, for me, it's a personal, thing. As long as you're not drinking, you know, the the spade size 4, 5, 6 of those a day in the diet drinks, you're doing moderation. It shouldn't be a problem. The the best thing to drink is water. I mean, honestly, drink some drink some water. Run through a filter if you I mean, I I don't like what I call pool water.

Steve Pumphrey [00:33:33]:

I don't like water that tastes like chlorine. I grew up with a pool growing up, and it you know, there's I was just a fan of of Corinne Waters. It runs through a filter. There's also some additive packets out there. I have yet to try them. I'm about to call Money, and it's l l m n t, but it's pronounced element. And it's basically your electrolytes. So it's kinda like Gatorade without all the sugar that's in it.

Steve Pumphrey [00:33:56]:

Then you can do Artificially sweetened Gatorade. Personally, I do the the sugar Gatorade. I I use it's about a half a serving as part of my pre workout mix that I use. I don't see a problem with diet drinks the way some people do, but you have to do what's right for you. If you don't wanna drink diet drink, then that's okay. Okay? Lastly, in a my final one is checking to make sure you're actually hungry. This guy is looking in the refrigerator. He's well stocked.

Steve Pumphrey [00:34:25]:

He should have to go out of the store for a Wealth, but are you really hungry? Some people put a note on the refrigerator. Close the door. You're bored. Not hungry. I've seen that before. Or is it just time to eat? You know, some people say, oh, it's 5 o'clock. It's dinner time. But are you really hungry? I mean, if you ate a big lunch, do you really need to eat dinner right at 5 o'clock? Do you need to eat Pork roast mashed potatoes and gravy or whatever you had set aside.

Steve Pumphrey [00:34:48]:

You know, a big batch of tacos or something for lunch. Follow those hunger pangs. I'm not a big fan of of fasting. I've done it before for about 24 hours, and I was just miserable. I mean, about as much fasting as I do now is from the time I go to sleep about 7 o'clock, 7, 7:30 at night until I'm done in the gym in the morning about, 5 30, 6 o'clock when I get Money, and I'll eat. So that's about 10 hours without food. But if you really wanna tune in to your your own hunger pangs and what Feels like to be hungry, just don't eat for 12 hours or 18 hours or 24 hours. You're not gonna die.

Steve Pumphrey [00:35:23]:

Nobody's ever died from you know, just if you're in good health, You're not you're not gonna buy. And, I mean, also, food is really easy for us to get. I mean, you can literally pick up your phone and push your food bottles, and it shows up at the door of your at the door of your house. It's really, really easy to get food. And then also when you start to get tuned into that, and with portion control, you can say, okay. I'm a little bit hungry. Well, figure out what little bit of hungry how much food satisfies the little bit of hunger. If you're just, you know, oh, maybe, Some salad type veggies and, you know, a a small piece of a chicken breast hungry versus I gotta eat 3 chicken breasts And, you know, some mashed potatoes and a big thing of of mixed vegetable with some olive oil and garlic on.

Steve Pumphrey [00:36:08]:

Which hunger are you? So and that's A big thing a challenge that I go through a lot with myself is okay. I just ate a whole bunch of food, and I was probably hungry. I mean, you can force it, but Check to make sure you're hungry before you start a year. We will take, time to do questions if anybody else has them, but I do wanna talk a little bit more about what I am offering to people. Ten people who go to my website, stevepucker.com. There's some information about me there, some FAQs, getting to know me kind of stuff, my background. There's awesome contact page. If you go to the contact page and shoot me it comes to my email.

Steve Pumphrey [00:36:42]:

Somewhere in there, tell me something about yourself. You know, a little bit about you, what it is you're trying To achieve Make sure you mention Wealth Wednesdays in there, oh, that you saw saw me on this this appearance of David. We will get together for about 15 minutes I can get some information about you to put together this plan for you, and then we'll get back together a couple days later and spend about 45 minutes going through that and figuring out exactly what you should be eating, how much of it, and I'll answer, you know, as many questions that you have And help me any way I can.

David Chudyk [00:37:14]:

But one thing that I wanted to add is is I think when we don't know what to do, We we just tend to revert back into our old habits. So that's why even with money, if you have a spending Planning it didn't have to be restrictive budget. Sometimes a spending plan is, look. I'm gonna pay my bills. I'm gonna save 10%. I'm gonna give 10%, then I'm gonna spend the rest and have fun with it. That's a plan, and that's kind of a simple plan. You could stick with that, but people who are thinking, well, you know, I I saw Money show where they said meat is gonna kill us, another show that said vegetable's gonna kill us, and I don't know if carbs are good or carbs are bad.

David Chudyk [00:37:49]:

So then you say, you know what? Screw it. I'm just going to Spinks. I'm gonna have, you know, 4 gallons of Doctor Pepper. So speak with somebody like Steve and find out, like, what is a smart plan for you? And then I think it's much, much easier to stick with a plan and be purposeful.

Steve Pumphrey [00:38:03]:

Absolutely. I saw something the other day, and I can't remember who it was, but he was he was attacking broccoli. Broccoli is gonna kill us. Broccoli is bad for you. It does. And he names off you know, he's like a scientist or a actually, I think he's a psychologist, but he does the nutrition thing. He names all these weird chemicals that are in broccoli and what they do in your stomach and how you gain weight. And then, of course, there's other people on the other side of that that are like, No.

Steve Pumphrey [00:38:29]:

That's not not how that works. Don't don't pay any so, really, I mean and both sides can argue What sounds like really, really intelligently throwing facts at you, but I I guess it's kind of the old adage. Like, if it sounds good to be true. In this case, if it sounds a little bit too nutty, it probably is. And there again, I mean, I eat broccoli. I mean, I don't I don't have a copy of my labs from my doctor here, but they're spot on. I'm 54. I don't have any aside from this cold you know, I I don't have any any abnormal labs, and I eat pretty much what I want.

Steve Pumphrey [00:39:05]:

I mean, there's a lot of people that They're they're doing carnivore diets, and they swear by them. I couldn't eat just meat. You know, they get up in the morning, and they eat a steak, and they eat a steak for for lunch, They just take for dinner, and it's fried and butter. And that's great if that works for you. I I mean, I would I would get tired of that eventually. And all of them have the labs to back up that, know, I'm perfectly healthy. It did not throw off my cholesterol or this or anything else. All their, you know, all their lab profiles their lab profile is fine.

Steve Pumphrey [00:39:33]:

They've lost weight. Some of them said, well, you know, I put my mom on this diet, and, you know, her blood sugar's better and this, everything. It's I don't wanna tell people it's just Anything goes, but you really, really, really have to just figure out what's works best for you. I know that frustrates people a lot when they come to me and they say, write me a nutrition plan. Tell me what to eat. I can Wealth you what to eat. I can tell you what I eat and why. Yeah.

Steve Pumphrey [00:40:00]:

But first off, if I told you what to eat, probably you're not gonna like it anyways. So why But,

David Chudyk [00:40:05]:

you know, if you're doing the carnivore diet and let's say you're eating meat only, Is it the fact that you're eating meat that's giving you good results or the fact that you're not eating Skittles and not eating Doritos, which are basically chemically produced Food like substances.

Steve Pumphrey [00:40:20]:

Yes. And and the other thing with that also is even if it's just a mindset of of fill in the blank with pick any kind of diet, Yeah. With a keto or or whatever. You are going to change things. I'm gonna go on a diet. Well, A lot of people this time of year say, I'm gonna go to night. Well, they also start going to the gym. They also I'm gonna take the dog for a while.

Steve Pumphrey [00:40:40]:

So was it the diet, Or was it the gym or was it both? Or I mean, you've gotta look at everything that you're doing in totality to figure out what's going on with you. Like, I mean, there's there's vegetarians or vegans. If that works for them, I'm not gonna tell them to stop. As long as you're metabolically healthy And, you know, get the the rubber stamp from your doctor or, you know, even if you say, I don't care what he says. If you are healthy and happy on whatever it is you're eating, By all means, but I haven't really met any of the Skittles eaters that are you know, if if you're big and you eat nothing but Skittles and donuts and Fast food stuff that are truly happy, that generally don't like something about themselves. Deep down, even even even if they Wealth tell me to my face, they wanna change. And and that's okay. I mean, that's that's what I'm here for.

Steve Pumphrey [00:41:29]:

And and like I said, I don't I don't prescribe anything. Legally, I can't. I mean, you can go to a dietitian, registered dietitian, and they can Prescribe you a diet Planning. Those are the only ones out there that can. Like, just regular nutritionists like myself is not supposed to tell you exactly what to eat. I mean, when I when I go through this with people, there are suggestions in there, But I can't say for breakfast, you're gonna eat x y z. Like, when if you go to the hospital and you're admitted and you're in a hospital room, there's a dietitian The the doctor told them what kind of diet you know, like, my I I work in a dialysis clinic. Those patients are prescribed a renal diet.

Steve Pumphrey [00:42:09]:

Whether or not they follow it is on them. But if you're a captive agent in a hospital, I mean, you're and you're admitted you're an inpatient in a hospital, The food that you're served came to you courtesy of a dietitian.

David Chudyk [00:42:20]:

Absolutely. I wanna encourage everybody. Everybody should have a who in their life. So if there's some part of your life where you need help, instead of trying to figure out how to do something, which might be to lose weight, might be to manage your money better, might be How to have better relationships? Don't ask necessarily how. Ask who. Who's out there that can help me with that? And and maybe Steve is your who for for getting Wealth or maybe Thieves, not maybe there's somebody Wealth, but I think if we don't have a who in our lives and if we leave it just to ourselves, we just tend not to make progress. So, You know, anybody who feels like it would be a great idea, go to stevepumphrey.com, go to the contact me, put in the wellness Wednesday, put in your, put in your information, and And get that, calorie and macro and portion guide. I think that would be pretty, pretty valuable to anybody.

David Chudyk [00:43:07]:

Okay. So as you know, I host the Weekly Wealth Podcast, And we talk about the mindsets and the tactics and the strategies that can help you to build and maintain wealth. So, Steve, what is your definition of wealth? What does wealth mean to you personally?

Steve Pumphrey [00:43:28]:

I guess it would probably be the my entire team because I don't look at wealth as money. I mean, You know, I'm I'm not a millionaire by any stretch. Some days, I'm not sure I'm a thousandaire. But everything in totality that I have in my life, my family, my friends, my day job, this job that I'm I'm doing here with you, my clients. That to me are Assets that I have, kinda just what you were talking about, you know, your go to people. That to me is Wealth, networking. Yeah. If I have a a financial question, I have a friend of mine that says, I really don't know what to do with this Money, but you know what? I know a guy.

Steve Pumphrey [00:44:11]:

I can't really have I can help you with the you know, I do you put down the sodas, you don't spend as much money on that. But knowing people, connecting with people, networking, That's your your your sphere of influence, who influences you, and the energy that you get off of them and the energy that you return to your community. That probably is, To me, my definition of wealth.

David Chudyk [00:44:33]:

I love it, and that's exactly why I've put together this wellness Wednesday webinar series because it's not only about money. I've known plenty of very financially wealthy people that were miserable, that had bad relationships, or or unhealthy relationships and had unhealthy bodies. So that's exactly, and we didn't even rehearse that. So that's, that's good. We're on same, thing.

Steve Pumphrey [00:44:54]:

Throw that one off you.

David Chudyk [00:44:55]:

I like it. I like it. Alright, everybody. So we're gonna we're gonna call it a day here. Go to stevepumphrey.com. Sign up, for your personalized nutrition report. And, Steve, I really appreciate your time and your expertise and, look forward to getting this out On, on social media and on YouTube, and we'd love to have you on again sometime.

Steve Pumphrey [00:45:14]:

Awesome. Thank you so much for having me, David.

David Chudyk [00:45:17]:

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