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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. SUBSCRIBE 👉 https://www.prageru.com/join #health #exercise #fitness Transcript: People always want to know: “How do I get fit?” My answer is, “fit to be what?” A powerlifter? A marathon runner? Or maybe you want to look good, feel good, or just know everything works. I’ve been a personal trainer for 40 years. I’ve trained Hollywood celebrities, captains of industry, stay-at-home moms, and ultra-athletes. I’ve trained post-surgical clients, overweight children, and obese adults. I’ve 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 aren’t there. Everyone looks… trim. That is—or was—the fitness middle class. And that’s 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 you’re really out of shape, start with a walk to the mailbox. Tomorrow, maybe walk to the end of the block. Before long, you’ll be walking around the block. You get the idea. Anaerobic exercise, on the other hand, builds muscle mass. Muscle wasting starts around 35. It’s a medical condition called Sarcopenia. That’s why people shrink as they get older. If you lose one pound of muscle per year, between your 35th and 80th birthdays, you’ll effectively lose half your muscle mass. Many doctors will tell you there’s nothing you can do about this. They’re wrong. When President Ronald Reagan was wounded by an assassin’s 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 that’s 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. Here’s the sad truth: America is fat. But you don’t have to be. Here’s the best way to lose weight: no sugars, no grains. Remember it this way: NSNG. Okay, you’re not going to be perfect about this. You’re human. But the closer you get to it, the better. If you’re going to eat carbs, stick to veggies and some fruit. Avoid crackers, chips, fries, and anything you’d 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. Here’s 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, “this is great advice for people who shop at Whole Foods. But I’m not that person.” I get it. So, here’s the solution: spend less on fast food and more on good food. You’ll save money in the long run. Here’s 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. There’s 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. That’s it. Reaching the fitness middle class isn’t complicated. Anyone can do it. Let me add this: A little is better than nothing. More is better than a little. I’m not a fitness scrooge. I care more about what you do between New Year’s and Christmas than between Christmas and New Year’s. On your birthday, enjoy the cake. On Thanksgiving, eat the stuffing. You can live a little… and be healthy at the same time. I’m Vinnie Tortorich, host of the Fitness Confidential podcast, for Prager University.

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About Weight Loss Prescriptions for Men: Ozempic, Mounjaro, Wegovy, Semaglutide - Dr Decotiis Manhattan NYC Doctor Sue Decotiis is a weight loss physician in New York City. She joins us now live. Doctor, it's safe to say that men have mirrors and wives who remind them that there might be some extra love handles here and there. Is that what we're seeing? I guess the battle of the sexes and women are winning the war. I don't know about that, Dal. In my practice, I would say close to half of my patients are men, and they're very concerned about their health. They're very concerned about high cholesterol, insulin resistance. Their GPS are saying, you know, your liver function tests are high. The other thing that they're seeing is testosterone is going down and that affects their love life. So there are a lot of things that happen when you gain weight, not just the obvious high blood pressure and cardiovascular diseases, but also sleep apnea. You look and feel older. You know, people that are looking for jobs in this competitive job market, going for interviews and not feeling good about themselves. People really want to trim down and they want to get healthy. And men want this just as much as women do. Doctor Decotiis I'm old enough to remember when there was nothing called a dad bod, when a beer belly was a source of pride, and being a fat cat meant that you had money. But nowadays, everywhere you look, you're seeing these men with a eight pack. Most men I know have maybe a two pack or a keg. Is that why we're trying to lose weight? I don't think it's all vanity. You know, as I said, I really believe people are concerned about their health. Men that have families, they want to make sure that they they're able to give their daughters away and put their kids through college. And their wives are saying, honey, you're just not healthy. You're keeping me up. You're snoring. You're not able to fit into the shirts that you fit into last year. And I see patients in my New York City practice. Most of these people are pretty well educated. They know how to eat. They might eat organically. They have a pretty good lifestyle. They play sports, they go to the gym, but they can take it off on their own. And that's a sign that they're insulin resistant. So I put somebody on a body composition scale, and I can tell they're insulin resistant without even looking at blood work, just by virtue of the fact that their body fat is very high for their BMI. So when you're losing weight on these new medications. Now, you mentioned Ozempic, which is semaglutide. Um, Tirzepatide, uh, which, which is mounjaro and Zepp bound. All of these new medications work by balancing insulin, and they can be used for diabetes, but they're very effective for weight loss. So if you can't lose weight on your own with diet and exercise, you have to fix insulin. And insulin gets weaker as we get older. As our other hormones go down, insulin goes down, doctor. Women go through menopause and men start experiencing a low testosterone. A lot of times they're insulin resistant. And if we don't fix that, we can't fix the other problem. So it's very, very important. You know, the numbers bear out what you're saying because Americans seem to have different views about who should be taking these drugs. 53% of adults say drugs like Ozempic and wegovy and others are good weight loss options for obesity and other weight related conditions. 62% say they are not. And they say if you don't have a weight regulated condition, you shouldn't use them. Can you explain that for us? I think people don't understand how important insulin resistance is. The patients that come into my practice would have loved to have been able to do this on their own, believe me, but they realize that they can't and they see that they're losing the battle, the battle. And that's when we take medications. If I know that somebody has a healthy lifestyle, I know that they've been trying to cut back on calories, and I know that they exercise and they can't take it off. I can't wag my finger at them and say, this is lifestyle. They need help. We don't want them to become diabetics. And everybody's concerned about the shortages of medications, and certainly we can't ration it. Sue Decotiis, MD 20 E 46th St., #1201 New York, NY 10017 Phone: (917) 261-3177 www.drdecotiis.com/ozempic-semaglutide-mounjaro-tirzepatide-weight-loss-doctor-manhattan-nyc #Ozempic #Mounjaro #Wegovy #Semaglutide #WeightLoss #weightlossnyc #WeightLossPrescriptions #MedicalWeightLoss #WeightLossDoctor #NYC #DR #MD #News #Scripps

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