Latest / This Is My Journey | The GLP-1 Podcast / S1 E8: Finding Strength on a GLP-1 — The Power of Movement in Your Health Journey (with Mitch O’Callaghan, Proper Coaching)

Transcript

S1 E8: Finding Strength on a GLP-1 — The Power of Movement in Your Health Journey (with Mitch O’Callaghan, Proper Coaching) · This Is My Journey | The GLP-1 Podcast

• 0:00
  One thing I hear over and over again from people on this journey is, I'll start exercising once I lose the weight. I was one of them. But here is the truth.
• 0:09
  Movement is not optional. It is essential, not just for burning calories, but for protecting those muscles, supporting your metabolism, improving your mental health, and just setting yourself up for long-term success. And yet so many people feel overwhelmed by the idea of exercise. You know, maybe you haven't worked out for years. Maybe your mobility is a struggle. Maybe the thought of walking into a gym fills you with dread. I know it did with me. But you
• 0:34
  The good news is you do not need to become a bodybuilder or run a marathon. You know, you just need to start where you are and the science shows why that matters. And in fact, the NHS research shows that people who combine GLP-1 treatments with physical activity lose 20 to 25% more weight and are more likely to keep it off long term than those relying on the medication alone.
• 0:55
  So today we're diving deep into the fitness side of this journey, breaking down the myths, sharing practical tips, and showing you how to build a stronger, more confident version of yourself. So let's roll the intro and then I'll introduce my guest who is going to help make sense of all these questions.
• 1:14
  Welcome to This Is My Journey, the podcast where real people share real stories of transformation, resilience, and growth. I'm Mark, and after navigating my own path through major lifestyle change, I created this space to open up honest conversations around identity,
• 1:32
  mindset and what it really takes to evolve. So along the way we'll also hear from professionals you know from pharmacists to psychologists and fitness experts who help us make sense of the science and support behind these journeys. So whether you're just starting out deep in the process or you're finding your footing after big change you are not alone. This is your place, this is my journey, let's walk it together.
• 2:00
  Welcome back, everyone. Today, we are talking about one of the most important and often misunderstood parts of this journey movement. And I'm joined by someone who has made it his mission to help people at every stage of their transformation build strength, confidence and just a healthier life in general.
• 2:17
  Mitch is a certified personal trainer and transformation coach with over a decade of experience helping people reclaim their health and fitness. And is one of the first coaches in the FutureFit GLP-1 support certification to help people in their fitness goals while on a GLP-1. So he is the founder of the Results Beyond the Job.
• 2:37
  a specialist coaching program designed to support people on their GLP-1 therapy and beyond, from those just starting their movement journey to those rebuilding strength and confidence after significant weight loss. His approach focuses on accessibility and inclusivity,
• 2:54
  from bespoke home workouts for people who feel anxious about the gym to adaptive movement strategies for those with limited mobility. Mitch believes fitness is for everybody, so his programs are rooted in science, focus on muscle preservation, and designed to help people sustain results long after the medication ends. And what I love most about Mitch is his non-judgmental
• 3:19
  process over perfection philosophy, because this isn't about punishing your body. It's about learning to work with it. So Mitch, thank you so much for joining me today. It is an absolute pleasure to chat with you. Hello, Mark. Thanks very much for having me. I'm super excited for this conversation. Absolutely love your page, how well and how honestly you've documented your journey and gained a great audience to therefore then help so many other people that are trying to do the same as you. So yeah, super excited for this conversation.
• 3:47
  Thank you so much. I really appreciate that. Yeah, I think what you're doing in this space is such an important part. And yeah, I'm absolutely thrilled to have you on this today. So do you want to maybe start just telling us a little bit about your journey with fitness and, you know, how you came into this space and what sort of led you to create that Results Beyond the JAB program?
• 4:07
  Yeah, absolutely. I'd love to. So I always loved sports. To start with, I know I'm not the typical GLP-1 user, but I think that's one of the reasons why this conversation is very important. Also, I've always loved sports growing up. I also loved science. So I went to uni and did sports science. I then went into, a good opportunity came up, so I went into advertising. And we used to represent technology that didn't have a presence in London, helped build it up and sell it. But it was never better than the platforms that were my competitors. So
• 4:36
  Really, what I was doing is BSing
• 4:39
  potential buyers saying that my platform was better than what they were using. So largely, I thought I had a great career because it was good money and I was in the city and wearing smart clothes, but I was just BSing people. So the novelty of all the cool stuff about it quickly wore off. And I started BTN just part-time just because I loved it and I enjoyed it. And then I loved it and enjoyed it so much more than the advertising that I transitioned and went for all the time. That was over 10 years ago now and I've never looked back.
• 5:06
  getting world-class results, not just body transformations and fat loss, but performance. And then before I pivoted to concentrating just on GLP-1 and medication and helping people on GLP-1 medication, for a couple of years, my thing was longevity. I got some world-class results there too. And that's not just...
• 5:25
  people living longer, but it's living better longer or really living, living well for the time. Yeah. A bit deep, but for the time, yeah, right. So, and then at the start of this year, I had a new client and he was, he was 12 kg down in 14 weeks. I knew that he had tried to lose weight before. He'd actually been a client of some of my peers and colleagues. I knew he'd always struggled and he wasn't really using me that much. And I said to him, I really probed him. I was like, mate, let me, like, I felt bad that he wasn't paying me and not using me as much as he should.
• 5:55
  So I probably said, mate, how can I help you more? Surely you're hungry. Let me help more with nutrition. And he said, I've got something to tell you. I'm on an Olympic. Of course, it was super current already at that time. So I was very interested. A lot of PTs see it as a threat. Yeah.
• 6:10
  to their business. But I already know at that point, this drug is too good. It's not going anywhere. It's not a threat. It's a tool. I need to learn it and help people use it rather than think it's a competitor. Because in my opinion, if all a PT or an online coach is doing is telling someone to move more and eat less, that's not coaching anyway. There's so many more layers to my service. So if there's something that just helps that bit,
• 6:34
  That means we've got more time, more bandwidth to do, to concentrate on the other layers of coaching, get even better results. So I was very interested in the benefits. He's not a massive drinker, but one of the things that got me was he said that he just didn't fancy. And of course, most people know now that it affects the reward system. Yeah.
• 6:54
  At the time, he said to me, he said, I just don't fancy anything naughty. It's like on a Thursday, he works in the city as well. He said he actually did marketing. So the latter is going to go for a pint and he just doesn't fancy it. Yeah. Doesn't fancy the sweet stuff he'd always had over dinner. I thought, wouldn't that be nice? Wouldn't that be nice to not even want it and therefore not have it? And then you've got a bigger calorie allowance for more nutrients. Yeah.
• 7:15
  lose weight faster and the whole host of benefits that will come from not even fancy and anything naughty right yeah so those two things combined that it's not going anywhere i i and also wanting to fill those benefits i did it but for that and also as an experiment because i wanted to learn more so what led me to to create results beyond the jab is the first thing the first flag i guess was at that point he was 12 weeks in and he was already on 10 mg and
• 7:42
  per week. And it just sounded a lot to me. So I started asking him questions. And he said that they always encouraged him to do more.
• 7:52
  each time. And I said, but was it working? Was 2.5 working? He said, yeah, I was losing weight and I wasn't hungry, but I could eat. And he was always encouraged. And I thought, that's weird. Why would they want to give more? But at the time, the price was very, very similar, right? 10 mg versus 2.5. Even though it's four times more actual medication, it's a tiny bit more expensive. And I was thinking, well, they're not trying to get more money then. So what's going on here? Maybe that's a whole new conversation. Yeah, yeah. Some sort of conspiracy. Yeah.
• 8:21
  Um, so, but then also they weren't asking any questions. They weren't asking him, how's your energy? How's your sleep? How's your digestion? How's food? And I was thinking that there's, there's a gap here. The providers are, and I don't believe everyone's bad and doctors are bad, of course, but I was thinking they're just providing the medication. They're not providing any of the support, which because of my longevity background, yeah. Yeah.
• 8:43
  And by the way, that was working with slightly older people who those people to get results, they need to do everything even more intentionally than when we're 20. Right. Yeah. So it was my background in that. I really understand the mechanisms of that. And I knew to get results that stick once you come off, you have to carry on doing those things. You have to do all of the things that you would have to do without GLP-1 medication.
• 9:06
  to get results that stick if you want with GLP-1 medication. Right? So that's what made me want to create a program that helps people that are on GLP-1 and then want to come off GLP-1 because I don't think anyone wants to be on it forever, especially the price increase. Yeah, yeah. Now that's when the...
• 9:24
  So my baby was born. Yeah, and I think it's so important that it's such, I think just circling back to the point you said earlier, I just think it's such an important thing for people within the industry that you work and all out there to...
• 9:39
  sort of adapt with the times and you know like you said it's not going anywhere this is it's been a life-changing medication for so many people but i find that a lot of like coaches and personal trainers and just within that fitness space in general a lot of them are quite scared of this medication and i get it in the sense of losing business and stuff but i think there's actually on the flip side for me being on this medication and no one
• 10:05
  the likes of you that is adapting this and, you know, making it such a part of your coaching mechanisms. And, you know, it's a really positive move. And for anybody that's like me, I think I can appreciate that. And I think it's a real forward thinking step to move into because, you know, for me personally, like I've never really liked the gym. I've never really, you know, I've just always felt
• 10:28
  And I know we've had conversations about this in the past, but like, I've just always felt judged going into the gym and things like that. And I think for somebody like you that is coming out with this,
• 10:38
  and understands almost how I'm feeling about the situation of going to the gym and being obese and being on this medication. You know, I find that, and I know so many other people will find that really refreshing. And so happy to tell people about this, because I think it's such an important part of the journey. So obviously we know how important movement is and being on this journey. And for me, definitely. And, you know, I know this is the doctor saying stuff, it's not a quick fix. It's,
• 11:05
  You have to work on everything. You have to work on your nutrition, your healthy eating and exercise as well as doing that with the job because it all works alongside each other. But obviously movement is a real key part to that and the fitness. So, you know, we know that exercise does play such an important part.
• 11:24
  beyond just burning them calories and there is a lot of talk about muscle loss on this journey and things like that and obviously that is why exercise is so important so you know how real is the risk of muscle loss and the importance you know if you want to talk a little bit about the importance of exercise on this journey and you know how that can really help protect your muscle mass
• 11:47
  Absolutely. So to start with, GLP-1 medication doesn't make you lose muscle. Also, GLP-1 medication doesn't make you lose fat, right? It makes it easier to eat less. And then if we're in a calorie deficit, we lose fat.
• 11:59
  The risk is, and the issue is, if we eat too little and too little nutrients, then we have less energy and we don't want to train or we haven't got the energy to train effectively. So the importance of exercise is super important because we need to, and you hit the nail on the head perfectly there, exercise isn't just trying to burn calories. Exercise is not punishment. It's sending the right signal to the body. The body is very clever. It's also very efficient.
• 12:26
  But efficient and lazy, there's a bit of a crossover, right? So in my opinion, there's a slight difference between exercising and training effectively. But if we are not, so if we're not exercising effectively, let's say, let's call it, then our body would rather burn muscle than fat, because I think we all know now muscle weighs more than fat. It thinks, why do I want to carry around muscle if my body is not?
• 12:48
  my person, my body doesn't need it. We have to give the muscle reason to stick around. And then just as importantly, but not really spoken about as much, is bone density. Our body is more likely to get rid of muscle and bone density, because that's weight, than fat if the body's not using muscle. So if we've got less muscle, our body then thinks, well, I don't need as much bone density. But also if we're not loading the skeleton, then we're not going to
• 13:11
  then our body will get rid of bone density. And then we're losing muscle and losing bone density at a higher rate than we would have if we weren't to exercise.
• 13:19
  Um, the, the issue of losing muscle is, and this is, I know not everyone wants to be ripped or jacked or a bodybuilder. It's so much more important than that. Think of your muscle as your engine. If we're shrinking our engine as we, as we're losing fat, once we come off the medication, if we've got a smaller engine, and then as we know, and we'll get into this later, I'm sure it becomes harder to carry on eating the way you were eating on the medication. So if we then start eating in a surplus, which is what lots of people are doing once they come off.
• 13:46
  but the engine's smaller, those calories going in, the engine can't handle it. That's the body not being able to handle the calories, is the analogy. And then we start putting on weight, but in fat. So say for example, just for ease of numbers, say someone's 100 kg and they have 60 kg of muscle. That's about right, by the way. That person would qualify for GLP-1 medication somewhere around above 30 BMI. Say they lost 30 kg, so they're now 70 kg
• 14:15
  If 30% of what they lost was muscle, they would then be 49 kg. It doesn't sound too bad, right? 70 kg, 49 kg of muscle sounds pretty good. But now imagine if they didn't do any exercise. So they've lost muscle, but still those ratios don't sound too bad. If they haven't done any exercise and haven't learned to exercise effectively, haven't built tolerance and they haven't got the nutrients in,
• 14:35
  and haven't installed the habits of what nutrients they have to have to fuel their body and mind to be healthy, and then they start putting on weight and then they make their way back to 100 kg. And now they're 100 kg with 49 kg of muscle. What happens then is they're going to carry on putting weight if nothing, if they just carry on doing the same thing that made that happen, putting them at a much bigger risk of metabolic diseases like diabetes. To answer your question as concisely as possible there for what's the effect of losing muscle. So
• 15:01
  If we lose muscle, our resting metabolism goes down. It's easier to regain fat. If our insulin sensitivity decreases, we have a greater risk of diabetes and fatigua disease. If our inflammation goes up, there's a higher risk of heart disease. If we lose mobility and strength, which we will if we lose muscle, then we're going to have more joint pain and early frailty. And then if we lose muscle because of all of those things or a combination of all of those things, we're probably going to lose confidence. And of course, that can affect mental health.
• 15:31
  That's so interesting hearing you say and talk about all that. It's because of where I am at this point in my own journey. I kind of wish this sort of conversation was available a year ago when I had started my medication because I think I might be able to have a different mindset. And don't get me wrong, I still exercise and stuff and all that there. But I think...
• 15:49
  But something, you know, maintaining muscle was in my forefront. I was taking protein and things like that. But a lot of what I was doing was walking and things. And I had a lot of visceral fat around my organs and issues with liver and all that. And obviously I've been able to combat all that. But I think for anybody that is starting their journey, that's all really, really interesting what you're saying there. And will help sort of frame people in their journeys and think about it slightly differently.
• 16:13
  starting their journeys. So for somebody maybe who hasn't exercised in years, so that was definitely me, struggles maybe with mobility. I get these questions all the time on social media, on just DMs, all that stuff. People are just, you know, scared of where is the best place to start
• 16:32
  doing this type of stuff while you're on this medication? Because obviously, like we've said, you need to be exercising more while you're on this. So where is the best place to start? So if you've not exercised for years and you're struggling with strength and mobility and maybe the confidence to go to the gym, you don't even have to go to the gym. The positive of being where that person is, is how we grow muscle and how we get stronger is we have to stimulate it more than we have done recently.
• 16:59
  So if you did no exercise last week, it's quite easy to beat zero, right? Yeah. So if you don't know how to use machines and not confident enough yet to go to the gym and mobility, then literally you can start at home. And of course, we'll discuss this. We are going to be releasing a free home program for people to follow. It'll be ready by the time this comes out. So yeah.
• 17:20
  It will be done at home. We will do a complete body weight one and everything will have regressions. I understand not everyone can just do push-ups. So there'll be regressions to push-ups. Not everyone can do lunges. There'll be regression to lunges where there's support there. So at home is absolutely fine and will work for you, especially if you follow our free program. That's amazing. I think there's definitely something I'll be checking out. Everybody loves something free. And maybe for anybody that,
• 17:48
  enjoys doing that sort of stuff you know and they they work out you know obviously they can they can touch base with you again maybe to to progress that even further for me definitely many people like i say me included intimidation is probably for me not a strong enough word but you know a lot of people are intimidated by gyms and you know they believe they need to buy this expensive equipment do you have you any tips like in terms of like
• 18:14
  some simple ways to just build strength and movement at home. I know you've just talked about that free resource that you're going to put out, which everybody will be able to go and grab. But is there anything you could maybe, any little tips you can give us here on this? Yeah, absolutely. You don't need to go and buy a home gym and dumbbells and that proper equipment.
• 18:33
  Especially if you're not currently doing anything, you can progress with little equipment and then cost-effective equipment too. So resistance bands, and I'll add this into the program, you can get resistance bands on Amazon. Maybe we'll chuck a link in for the best ones. We just need to stimulate the muscle more than it's been stimulated before. So some resistance bands on the doorframe and then pushing them in like this, that is going to be under 20 quid. Our resource is going to be free.
• 18:58
  will make people stronger and it will preserve muscle on the glp1 medication journey i think from our conversations and things we've had i know people haven't been privy to them but i think yeah i know you've really reassured me in our conversations about like you know you could get results quite quickly just if you haven't done these types of exercises before and i think you have definitely reassured me in terms of
• 19:23
  you know, my abilities and things like that. I don't know. We're going to talk more about, about all that, but, um, definitely. I want to focus on doing a lot more of the actual muscle training stuff and all that there, because although I have maintained my muscle on my journey, it's definitely something I want to work on now that I'm at goal weight. So.
• 19:43
  What are those mistakes that you see day and day that people make when adding exercise into their journey and how can they avoid making their mistakes? Because let's face it,
• 19:58
  you know, we hear stories all the time. I'm sure you see it daily, you go into the gym and the amount of people that are doing the wrong exercises are doing them the wrong way and they actually don't know how to train their body and stuff. So yeah, what are those real common mistakes? So before we get into the form and the technique of stuff, it's, I think the biggest mistake that people are making at the moment, people on their GLP One journeys, is being unrealistic with
• 20:22
  Two things that are connected. Being unrealistic with their plan and their program because they think that's what they need to do. So if we go back to the previous question, you need to do a bit more than last week to get stronger. And if the nutrients and the sleep and the recovery is there, to even grow muscle.
• 20:37
  So if you're someone that's, that's a full-time job and a family and you're not training, planning to go to the gym next week four times probably isn't going to happen, right? Yeah. When it's Tuesday or Wednesday and they still haven't got one, they're like, oh, well this, this week is, this week's effed now, right? So I'll start again next week. Don't need to go to the gym four times. Don't even need to do four home workouts. If you're doing nothing, three full body workouts, which will be on our program is enough.
• 21:04
  So thinking they need to do more than they do and planning on making an unrealistic plan is the first biggest mistake because the most important thing before
• 21:16
  Technique and form is always important. It's like my background is biomechanics. I love body mechanics nerd. But even before that, you have to get into the gym consistently before you think about is the movement correct, right? So yeah, I think the biggest mistake that's actually holding people back is that thinking they need to do more than they actually do and planning to do more than they do and then feeling like they're failing. No, definitely. I think anybody that thinks, I know for me personally, and that's all I can relate to, but like...
• 21:42
  you know, if I was to go to the gym, I feel like I have to be doing every single set of weights that's there. And I know we have spoken about this and you've just mentioned it there, but yeah, I think that's been the biggest revelation for me that, you know, you could probably get good results just by a number of different routines or exercises. And...
• 22:00
  super excited to get hold of of this uh program that you're doing but um but yeah so how do you approach movement for people who are say for example you know disabled or recovering from injury or just simply find exercise physically challenging at first
• 22:18
  That's a great question. I love this question because I think it's so much more simple than people believe. It's focused on what you can do, not what you can't do. And that's quite a good mantra for life anyway. If someone's got a shoulder problem, it doesn't mean you can't do some squats and some lunges. If someone's got a knee problem, it doesn't mean you can't go and do some chest and back or even upper body movements, which again will be included in the program at home. So yeah, just because there's...
• 22:44
  stuff you can't do, it doesn't mean you can't do anything at all. If there are any disabled people listening to this and they think, well, those examples don't fit me because I can't do, I've got a bad shoulder and a bad, or like I've had a client that lost his arm in an accident before. We made a program for him, like, lost the whole limb. And I mean, he was an incredible human anyway, and very, very determined. But we had him doing the sled pulls and sled pushes. We just adapted it. So I love that stuff.
• 23:13
  And I genuinely love to help people. So if there's anyone disabled that's watching this thinking those examples I gave don't work for them, reach out to me and I'll be happy to help you. Yeah. I think people's, I think it's human nature. Just think I can't do that. I think that's just, that's the way we're built as human beings. But I think there is, there's so much more out there that you can do to help yourself regardless of your situation and all that there. And I definitely.
• 23:40
  I do get a lot of questions that way. So like you've just said there, if anybody is listening that does struggle with all that stuff, definitely reach out to you because, you know, I know I've learned a lot from you. So I'm sure you can help them people as well. So how does building muscle change that long term picture for us? So not just weight loss, but for overall health and energy and just aging in general.
• 24:05
  So if we look at the research, muscle mass and strength are two of the biggest predictors for long-term health and longevity. So that changes everything, right? And it's everything we spoke about on the dangers and the risks, or not even the risks, what happens when we lose muscle. It's the reverse, but the positive for building muscle, right? So if we have more muscle mass, we're going to burn more calories at rest.
• 24:27
  versus if we have less muscle. So therefore, we can eat more. So if we have two people that are exactly the same weight, same height, but one has more muscle than the other, that person will burn more calories even if they were to sit on the sofa all day. Meaning if they ate the same amount of calories, different things would happen to their bodies. Also,
• 24:46
  Our body is very, very clever, very fascinating, more amazing than even I know and I realize. Muscles communicate with the rest of the body through something called myokines. What that does, it reduces inflammation, improves brain function, and also supports the immune system. So by losing muscle, we're losing that protective system, but by gaining muscle, we're increasing that protective system. So of course,
• 25:10
  I think most people want to also look better. If we have more muscle, it pushes against the skin more. We look more toned. That's what being more toned and more definition is, right? It's more muscle and there's body fat. So even at the same body fat, more muscle, we're going to look more toned and more than one. So it is so much more important than aesthetics. But if looking better makes us feel good, then we'll take that win, right? Yeah. And I think that's definitely, you know, a lot of people that maybe are struggling with, you know,
• 25:36
  because you get this question all the time about loose skin and all that there. And I know for me, I don't really have a lot of loose skin, but that's where building the muscle and the definition and stuff will really come in there to kind of tone up for the look more so than anything. But yeah, no, that's all really, really super interesting. I love hearing all the science-y stuff and all that there and behind. But yeah, so I definitely think anybody that's on this journey, motivation is the ultimate barrier to...
• 26:06
  any of this to be honest and yeah I think you are going to be a good person for giving us some of your best tips for staying consistent especially on those super tough days because we all have them.
• 26:21
  So some people might disagree with this, but I think a lot of people dislike exercise and find exercise and training tough to be motivated for before because most people have tried, most people on the GLP-1 medication journey have even tried to lose weight before, right? And a lot of people have struggled. So they have this negative relationship with exercise.
• 26:40
  So they find it hard to get motivated for. On GLP-1 medication, I call it the perfect paradox. I don't even know if that's a thing, but that's what I'm calling it. Because what we do on GLP-1 medication, the result will completely determine our actions, right? So because...
• 26:57
  It's about reframing it, reframing exercise. We mentioned before that it's not punishment. It's sending the right signal to the body to do what we know is going to make us, the results stick and not regain there. It'll be healthier as we get longer. So GLP-1 medication, as we know, it gives us so much more bandwidth for everything else. Even for me as a coach, when I'm dieting,
• 27:18
  I'm thinking about food. I'm thinking, oh, I need to stick to my calories. I need to track my calories. Maybe that's a question we'll get into later. Do we have to track? We don't have to track? No. Um, but on GP1 medication, we're not thinking like my fridge is there, right? If I'm writing a caption for a post or writing a program for a client, building a new client program, I'm thinking what's in the fridge?
• 27:38
  Yeah. It's distracting, right? So I know that's not related to exercise, but that's an example that not wanting to eat all the time gives us so much more bandwidth for everything else. Yeah. So that could be getting better nutrients in compared to if we were in a calorie deficit without GLP-1. That could be, well, I'm not sat here worrying about being hungry and tracking my calories and being in a deficit. So that energy can go into a half an hour home workout. Yeah. Yeah.
• 28:05
  So yeah, I think reframing, like this is amazing, this is amazing tool, but we've only just got access to in the last couple of years, right? So use it as that, use it as a tool to work on other things, not, not still connect exercise and motivation to the relationship that people have always had with it. Yeah. You hit the nail on the head there with, for me, that silence, that silence.
• 28:28
  I get being on that medication and not thinking about food 24 seven because I would have got up. I used to talk to a girl, a girl that I used to work with and, you know, I would have went into work and the two of us would literally.
• 28:42
  in the morning time be talking about what we were having for lunch and then at lunchtime we were talking about what we're having for dinner or maybe what we're going to have for dinner the next day uh being on this medication and not having them constant thoughts of food and talking about food and that silence definitely has allowed me to focus a lot more on the things that actually mattered in terms of like the exercise and the healthy and actually be able to eat healthily and i think that's um
• 29:06
  a great point there that you made for anybody that's wanting to get started and you know you know looking at exercise while they're on this journey and stuffy things that i will need as a man and things that a woman will need as a woman um obviously our bodies are very very different so is there you know is there anything people should really take into consideration when when starting exercising like what are them differences really that men and women sort of need to to think about
• 29:34
  I love that you've asked that question, bud, because this is something that I've not seen anyone talk about this. And especially the providers aren't talking about this, which kind of frustrates me. So yes, there is a difference between how men and women should approach this. And even separately to GLP-1 medication, men and women should approach training slightly differently, but probably not in the way that you think and other people that are listening.
• 29:55
  Think about this. Not really the training side of things, like the actual training program or even the nutrition is very similar, but women need to factor in their menstrual cycle because there's four phases. Menstruation, follicular, ovulation, luteal.
• 30:10
  Women have lots more going on in their body than us, right? So that course is a factor, again, whether you're on GLP-1 or not. They need more nutrients. They need more rest at certain stages of their cycle, which is the luteal and menstruation phase. They shouldn't fast when they're on their luteal phase. They can't not fast in the menstruation phase. It's less important than not, not, not.
• 30:33
  fasting in the luteal phase. Of course, on GLP-1, as we know, it's very easy to not eat until well into the day. They certainly shouldn't train fasted on their luteal phase. And this is just something that no one's speaking about. So yeah, women, females need more fasting.
• 30:51
  more nutrients and more rest on their luteal and the menstruation phase of their cycle. So that's not the time to not be thinking about nutrients. That's the time to be thinking more so about nutrients. The follicular phase is okay to go lower calorie. And there's no blanket rule that for every, of course, every individual is different. Every female is different. Every cycle is different. So there's no blanket rule that's like one size fits all for all women, all cycles. However, women do need more nutrients at rest in luteal. Some will be able to train
• 31:21
  However, it needs to be a factor because if they're not getting the nutrients, the right amount, right nutrients, the right amount of nutrients at the right phase or on certain phases of their cycle, then not only are they going to lose muscle, less energy, worse sleep, more stress, they're potentially even going to mess up their cycle. And there's, there's, there's, there's, there's young women doing GLP-1 medication as well now. So if people want families and they're messing up their cycle, that's of course going to also affect the fertility. Mm-hmm.
• 31:48
  I think that's really an important part. And it's interesting to hear you say it because obviously a lot of people looked, you know, my audience in particular for this podcast and things that are female. So that's a really interesting point to add there. If somebody listening right now is feeling stuck in getting started with exercise, maybe scared to start or they're unsure how, what's one small action that they can take forward today to move forward with that? And I know you have probably mentioned things there
• 32:18
  you know, in an earlier conversation. But yeah. So I think for that person that feels like that, probably they can take a lot from that last question about framing. Don't think, oh, I have to do this. Think, oh, now I can. Now I can do this because I'm not thinking about tracking on my fitness pal. I'm not thinking about seeking to go deficit. Think, well, I don't really want to eat, hopefully, a whole pack of cookies. So let's eat loads of nutrients, which is going to fuel my body and feel better. And I'm going to get more energy to then want to do
• 32:48
  more stuff that's going to be good for us. So I think in the head is the best place to start reframing, using the extra bandwidth you now have through being on this incredible medication to start making the changes. Most people know some of the stuff they should do, right? It's just that they've got that previous relationship with it. They find it hard. So...
• 33:09
  A home workout. Do 10 bodyweight squats and 10 pushups, regress ones just on the knees and walk more than you did yesterday and get protein, good fats and some veggie.
• 33:24
  to start with, and then try and just do a little bit more every day. So if you did five squats and five push-ups, do six, because back to the beginning of the conversation, we just have to do a bit more than we've done recently. So if you do five squats and five push-ups, regressed push-ups today, and you do six tomorrow, your body will go, right, I'm...
• 33:42
  he or she's just done more than yesterday. I need to get stronger to be able to do that and potentially do more the next day. Yeah, the body is very clever and it will adapt to what it thinks it needs to do. So again, the opposite of what we spoke about, if it thinks it's not going to train, it's going to lose muscle and bone density. If it's used to training, it goes, right, I need to respond to that. And it will respond by building strength and muscle. So yeah, just doing a little bit more each day. But I think the most important thing is utilizing the extra bandwidth to introduce those things.
• 34:10
  and start our program because it'll be out when the finalist comes up. Yeah, no, definitely. I think that's really great advice. So to wrap this up, finally, for anyone listening, because I know anybody that's made it this far and you're super keen to get started and you want that additional support and you want that
• 34:31
  whether it's one-to-one coaching or joining one of your programs how can people get involved and where is the best place to find you obviously what i can say is we'll drop the links all your socials and things like that into the information section at the bottom of the podcast here so if anybody's looking at any of that and we'll drop that all in there but but yes
• 34:50
  So follow my brand new account that's dedicated just to fat loss injection support. It's proper.coaching2, because my old one was proper coaching, which was all things health, fitness, body transformation, longevity. This proper.coaching2 is just fat loss injection support. Or search Mitchell Callahan. And then I do have a program coming. We discussed it briefly at the beginning. You mentioned the name. It's Beyond the Jab. It's very good already.
• 35:13
  could help people already i'm making it so that it's the best thing out there there'll be different layers of access to me to to suit different people's budgets as well um i'm going to do it on school so there's videos of absolutely everything so we've spoken about today yeah in more detail like what i just mentioned there get your protein and get your fats in get it fiber in there'll be how much you why that's important and then if you're on the problem on the
• 35:38
  on the one-to-one coaching side of things you'll get a full plan for all of that stuff as well but it's not actually ready yet so i won't try and i won't try and sell it any more than that but just just follow along and learn learn to start with and then yeah that would be that'll be ready in the next couple of weeks and of course if anyone's interested um just reach out and ask for more information and i've already discussed with you about the possibility of coming back for season
• 36:08
  you know obviously you do work with everybody in this journey anyway but yeah just some more maybe we can even talk because we've talked about the likes of me and stuff and all that there so like my experiences with doing this alongside you or whatever and all that there so yeah i think that will be uh really really interesting and yeah i think your knowledge your experiences all out there has been super super interesting
• 36:31
  informative and helpful for anybody listening here so i really appreciate you taking the time to chat with me today mitch i have learned so much more than i know we've been chatting before this than i didn't already know but i know even more now and i know everybody listening will really take value in what you've had to say here so all i can do is say thank you again and yeah i'll catch you on the next one guys thank you mate thanks for having me i'd love to come back for season two