1.Robeman, today I want to talk to you about how you can lose weight

Robeman, today I want to talk to you about how you can lose weight. Let's cue that intro. The big question is this. How do we use cycling as a tool to improve our health, our happiness and our longevity? That is the question. This podcast will give you the answers. My name is Anthony Walsh and welcome to the Robeman Podcast. Roadman, welcome back to another Roadman Cycling Podcast. Today I want to talk about a topic which I know is valuable to so many listeners and that's how to lose weight. I'm going to give you guys before the end of this podcast, tree, really simple, really actionable tips to lose weight. And as we all know, losing weight is one of the most effective ways to improve your cycling performance, especially when the road goes upwards. Roadman, before I dive into today's podcast, I'm going to ask you to head on over to patreon.com forward slash Anthony under scorewatch. Go over there, have a little look around, have a look at the video. What I'm asking from you guys is to get me the price of a point of beer once a month to just say thanks for the content. On your end, it might seem like a small gesture, on my end, it helps the podcast keep going forward and I'm big into reciprocity so as I thank you for anyone that boys meet at Point of Beer once a month I'm going to give you access to the secret podcast. This is where I give my best material to patreons who support it. So we've a bit of a rising tide gone over there where people help and people so if you want to be prior to that whole movement please head on over to patreon.com the link is in the bio. If you can't afford times are tough with Covid no hassle you can continue to enjoy this roadman podcast, free of charge. Okay, let's talk about weight loss for cycling, watts per kilogram. If you're new to the podcast or you're new to this concept, we have two variables which really determine our cycling performance, especially when we're going uphill. We control in a torrid variable of CDA, which means coefficient of frontal drag, how narrow we are when we're on the flat, but we're not going to try that in now. We're going to talk about an uphill scenario. So we have two variables. We have what the power we're putting down the pedals, how much force we can exert, and we have weight, how much the physical mass of our body and the bike combined. So with most of our bikes are roughly around the legal limit at the moment, but most of us can, even the leanest rider among us, can probably lose a couple of kilograms. If you're completely honest with yourself, you can probably lose a little bit more than that. I know I can especially sit in here in October as I record this podcast after a much per down season due to Covid. So if just to illustrate how important losing weight is, if you're to lose 1kg, keep everything else consistent, you're going to be a minute faster over a 10km climb. So that's absolutely huge. to try and get 10, 15 watts is so, so much hard work. But to lose three, four kilograms, it's a little bit of hard work, but it's a lot, lot easier with the sort of concepts I'm gonna talk to you about today. Sometimes when you lose weight, you will lose power, but having looked at studies, you rarely lose enough power to negatively affect that power to weight ratio. So, losing weight is almost always beneficial for your performance. So, losing weight, the typical paradigm we see, It's this short-term restrictive diet that really focuses on willpower. And the reason we see these diets failing time and time again, where people initially lose the weight and then they regain the weight is they're predicated on a horrible feeling called hunger. How many of us want to feel hungry?

2.It's a miserable feeling. You're cold, you're irritable

It's a miserable feeling. You're cold, you're irritable. It impacts every other area of your life. if you head back to Erasera, raise on Detra on this podcast, it's cycling for health, happiness and longevity. All those sound complete opposite and tisces of being hungry, cold, miserable, irritable. So, I come to you with a solution today. Most diets that you're gonna hear about, read about, they are focused on manipulating one of the macros to avoid this hungry feeling. So they're lower carbohydrates, more like keto type stuff where they focus on high fat, high protein, or as they're restrictive on fat, which was the traditional diet or some combination of the two. I'm saying to you, ditch all that. I'm saying to you an easier way. I love the Pareto principle. This idea of 80, 20, welcome what 20% of effort can give me 80% of the results because that's going to get me a long, long way there. And it's going to avoid a lot of the misery. So, if anyone's read the book, Thinking Fast and Slow, it's this idea that we have Type 1 and Type 2 decision-making pathways. It's a great book if you haven't read it, but that's a side note. So an example for me to illustrate what the difference is between a Type 1 and a Type 2 decision pathway. When you started driving, initially it was very mechanical. You had to start thinking, okay, clutch, nail change gear, release clutch on the accelerator. you fast forward, you know, a year and the girls out there, I know what I'm talking about, they're doing their makeup, they're doing their hair, they're listening to the radio, they're on the phone, although you shouldn't be because you're probably going to kill a cyclist. They're not thinking about clutch off the clutch change gear on the accelerator. They've automated this process. It initially took discipline to build a habit of driving, but then it automated it. It no longer takes mental energy. It's torn from a Type 1, very conscious process to a Type 2 automated behavior. So that's what I want to do with our diet today. So I'm asking you to make 3 primary shifts in your diet. Number 1, no eating before a bed. Draw a line on eating before a bed. Look, it's not a hard line to sand. I say 2.5 to 3 hours. If it's 2 hours, 44, if it's 2.5 hours, it's not the end of the world. really I say two and a half hours is a good enough place to be. You just don't want to be eaten in that two hours before bed. The reason is so blood sugar level especially carbohydrates you don't want to be eaten in that two and a half hours before bed because blood sugar levels get raised by carbohydrates and this is a problem for two things. So initially it's going to raise your blood sugar levels but then while you're asleep you're going to get a radical drop in in your blood sugar levels. So you're gonna wake up in the middle of the night or definitely the next morning and you're gonna be absolutely starving. So we wanna have a stable blood sugar level gone to bed. That's the first reason for not eating, especially carbs close to bed. The second reason, which is super important for our recovery, but also our ability to lose weight when we sleep, is carbohydrates inhibit the production of melatonin. That's our sleep hormone. That's the reason we wear blue-like blocking glasses in a couple of hours before bed. Hopefully we all wear them or Aoptix is the brand that I have no connection with, but I love the company and I've recommended men roadmap and resources. I've linked them there. Go check that out. Carbohydrates inhibit the production of melatonin or sleep hormone. So a high sugar diet, if you're someone that eats cereal gone to bed, if you're someone that's smacked some biscuits and tea two, three years before bed, that's a bad, bad idea for those two reasons.

3.Radical drop in blood sugar that you're going to experience and the…

Radical drop in blood sugar that you're going to experience and the inhibition of your melatonin production. Both those are going to completely screw you over. So for both those reasons, I say ditch food late at night. Two and a half hours before bed is when I typically set the alarm for my kind of evening routine to begin when screens go off, blue-like glasses go on, and that's when I draw a hard line on eating as well. The second shift I'm going to ask you to make is eat foods of high nutritional density. What do I mean by that? I mean like whole foods. Foods as close to their natural state as possible. The reason for this is we've typically used calories as a measure of food. But calories, they don't send a signal to the brain or to the metabolism. Calories are a numeric value to measure energy in food. So think about a 2000 calorie day. So I wake up in the morning and I have a special cake for breakfast. I have a snack of pasta around midday and I have a baguette with some cheese and processed ham and coleslaw at lunch. I come home and I maybe have a lasagna for dinner. A 2000 calorie day versus I wake up in the morning. I have a cottage cheese with fruit. For lunch I have a mixed salad with olives and peppers and carrots and I have some tuna with that. Then at dinner I come home and I have some fish or I have some steak and I have some roasted vegetables with that. Let's just say portion so as they're bought a 2000 calorie day, they're very different nutritionally. One, the first example is fully carb dominated. So what this is doing is it's releasing insulin all day. An insulin when it's released all day like that, it's inhibiting our body's natural ability to use fat as a fuel source and to burn fat. So insulin is actually toning off that ability to burn fat all the way throughout the day. But it's not switching off because we're having these foods that are just void of nutritional value, our brain, our body is craving nutrients, not calories. So does anyone, has anyone had this example of, be honest with yourself here? If you had this example of your starving and you go to McDonald's and you have a quarter pounder with cheese or a big mac and cheese, chips and a shake, you're stuffed in the car park feeling home. You've maybe a bit of guilt straight away. But you're stuffed and then like a near one and a half, two hours later, you're starving. You've had three and a half thousand calories of food and you're absolutely starving. It's because your body's not craving calories. They're just a numeric, you know, arbitrary measure that we've invented. It's not something that's built into our genetic DNA and to our makeup. The need for nutrients is, and because there's no nutrients in these calories, our body says we need more, and that's how we overeat, and that's how we feel hungry all the time. But if we were to have the salad, the fruit, our body would switch off, our brain would switch off that hunger signal and say, you know what, I've got my nutrients. Maybe it's only four or five hundred calories, but I've taken the nutrients I need out of it. So now I can switch off that hunger feeling. So that's the second shift I'm asking you to make. So the first one was not eating before bed, and the second one was shifting to nutrient dense food. And the last one is actually super easy, and it's super intuitive, you think about it. It's the timing of our food around activity. So have a look at your day, and have a look at the timing of your food, and then it will undoubtedly just sink on you and go, ah, why am I doing that? So you get up in the morning, you have a breakfast, maybe rushed, probably not a huge meal, because you go into work.

4.You're working all day. This is especially true for some clients I…

You're working all day. This is especially true for some clients I know that are working on building sites and manual labor. So to get up in the morning, they have a rushed breakfast, maybe they grabbed host and a coffee. To get into work, they're snacking a work, maybe they have a role or something during the day. Again, nutrient, void of nutrients, but we'll park that one for the moment. Then they come home in the evening. After a full day of manual work, and they've ridden home from work and got their session in, and what do they do? They have their main meal of the day. Now think about when their energy demand was, they're on their feet all day, doing manual labor, they're doing their sessions straight after work on the way home, then they come home and they have their biggest meal of the day. So from a fueling perspective, they're running a deficit all day and then they're running a surplus. Now, if you flipped it, took the exact same day and you had a big breakfast, a big lunch and a small dinner when you got in, now all of a sudden you're fueling mirrors your physical activity level. I use the building size and the training straight after work example to just illuminate this. Obviously it's applicable to avoid or people outside of you don't have to be a builder trying straight after work to make sense out of that. You just got to pick the part on it for you. You know if you're a I don't know maybe you're a teacher maybe or whatever but you just need to look at your activity level and your fueling and cross-reference them and you're going to see some really interesting patterns I I think I always say I harped on about a discipline equals freedom. If we have the discipline with these tree rules, what that's going to do is it's going to take it from a type one to a type two decision making. Right. It started a podcast. We talked about that automated process of clutch gear, all this shit. And then once we do it enough times, it becomes automatic. That's how we make sort of change. That's how we make big lasting change because it takes willpower initially. The willpower turns it into a good habit that's sustainable and we don't need to think about it. And then we make these habits compound on each other one after the other. And that's the whole goal. That's what I do with clients all the time. We try and get them good habits, automate that good habit, bring the next good habit on the compound. But at a time a year shifts back and they look at it and go, holy shit, I've got this whole day of automated good habits and lifestyle practices that take almost no mental energy. It's magic folks. Hope you talk a lot about this podcast, three shifts to improve your diet and lose weight for a cycling. Guess what? I'm going to be back again tomorrow, Jatir and Roadman. Hey everybody, it's Anthony again. Really quick, I want to invite you to join arguably the best thing I've ever put out inside the Roadman community. It's a challenge. It's a challenge called a 14-day kickstart challenge. So regardless to where your fitness is at right now, this is going to be the catalyst for making you faster and making you leaner. I've created this challenge to take the guest walk out of everything. It's 14 days of training plans regardless of what your level is. There's the master's beginner advanced, there's meal plans, shopping list and even a video course holding your hand and talking you true at all. So what I recommend you do right now is just stop everything, press pause on this audio and go to roadmansoycling.com forward slash 14 day or check out the link in the bio that's roadmancycling.com slash 14 day