In this podcast episode, James and guest Zac Mason discuss physical health. Specifically, that of busy entrepreneurs.
Zac will talk about healthy eating habits and how calorie counting creates freedom rather than restriction.
James will touch on how he’s reduced his biometric age by a year.
And they’ll discuss healthy decisions business owners can make now to live longer and better.
Table of contents
1. Getting business owners back in shape
2. How Zac became the fit guy
3. The three things that make a difference
4. Looking at what you eat
5. How much are you moving?
6. Should you get a DEXA scan?
7. The mental aspect of fitness
8. More gains doing less
9. What you can take away from the episode
Getting business owners back in shape
As a health and fitness coach, Zac’s target market is busy business executives, mostly men, who have let themselves go physically and want to make a change.
Many individuals in this market segment, says Zac, were in great shape earlier in life but experienced a decline in health due to various factors, among them building a business, getting married, having children, and the compound effects of those responsibilities.
James can relate. He was in excellent physical shape in his teens and 20s. Job stress and raising a family did a number on his fitness, until he took up surfing.
Zac’s material sparked James’ interest, and he realized he could implement Zac’s strategies to make a significant difference in his own health. He makes the disclaimer, however, that neither he nor Zac are doctors, and listeners are best advised to consult a health professional before making any significant changes in their diet or exercise.
Zac recommends regular blood tests to ensure optimal health, and stresses the need for a personalized approach rather than a one-size-fits-all solution.
James appreciates the sustainable nature of Zac’s approach and the impact it has had on his biometric age, which has already started to decrease within a couple of weeks of their working together.
How Zac became the fit guy
Zac Mason admits to having being unfit himself, in the “skinny fat” category with excess fat around his belly, butt, chest, and face. Recognizing the need for change, he committed to going to the gym and sought guidance from a friend who was an ex-bodybuilder.
Under this friend’s mentorship, Zac trained and prepared for his first bodybuilding competition. Afterward, he hired a professional coach who taught him about nutrition, training, and recovery, transforming his approach to fitness.
After Zac’s bodybuilding journey, he entered the fitness industry, working at first in a gym as a personal trainer (PT). Observing other PTs’ work, he realized he could add more value based on his competition experience and nutritional knowledge.
Zac became a certified PT, and was later advised by Chris Dufey to work in the gym, gain experience, and perfect his method before transitioning to online coaching. Following this recommendation, Zac established his “Metabolic Recall Method” and launched his online fitness program in 2018.
Zac shares valuable content and updates on his Facebook and LinkedIn profiles, offering insights backed by research on topics such as protein intake and meal timing. James has followed Zac on LinkedIn, and has great appreciation for his informative posts.
The three things that make a difference
There are three main categories, says Zac, that play a crucial role in fitness: nutrition, workouts/exercise, and mindset. He emphasizes that all three elements are equally important and should be approached with 100% commitment.
The key to great physical shape is complete dedication to nutrition, fitness, and building healthy habits that can be sustained for a lifetime.
Looking at what you eat
James and Zac discuss the significance of nutrition and its impact on weight management.
James has had experience with different diets, such as keto and low carb, and the challenges of sustaining them. Zac introduced him to the concept of calorie budgeting and explains that by understanding the energy your body needs and consuming calories within that budget, weight loss can be achieved.
James has experienced firsthand the benefits of using a calorie tracking app, which simplifies the process of monitoring food intake and staying within the budget. He highlights the app’s convenience, including features like barcode scanning and meal building.
It was surprising, says James, how easy it was to stay under budget – he hasn’t even experienced hunger while using the app.
Zac explains that a calorie is just a unit of measurement, and while different foods may require different amounts of energy for digestion, the overall impact on metabolism is inconsequential. He does, however, encourage eating more protein for satiety, recovery, and maintaining muscle mass.
How much are you moving?
Effective training, says Zac, is about providing a stimulus and resistance to the muscles to make them stronger, and doesn’t require a fully equipped gym or complex equipment. He shares how he maintained muscle content during the COVID lockdown with just two dumbbells and a resistance band.
James, of course, enjoys surfing as a form of exercise and has the flexibility to incorporate additional exercises when surfing is not possible.
Should you get a DEXA scan?
One other thing Zac had James do was get a DEXA scan, and both are amazed that it’s not more widely known and adopted. It’s impressive, the comprehensive information the scan provides, including body composition, fat content, muscle mass, and bone density, which can be crucial for identifying health risks and guiding fitness goals.
Lack of awareness and support from doctors are the most likely reasons behind the scan’s limited popularity.
James’s personal results, that showed he carried some 27 kilos of fat, gave great motivation and clarity to his fitness efforts. He’s already lost almost five kilos of that fat with Zac’s help.
Can travelers stay on track with Zac’s recommendations?
Absolutely, says Zac. A mutual client of theirs actually dropped 15 or 16 kilos traveling almost weekly, eating at restaurants, and training at whatever gym was convenient. They key is planning ahead, researching hotel gyms and restaurant menus to make informed choices and stay within calorie budgets.
Self-awareness and accountability is crucial as well in maintaining a healthy lifestyle. Zac, for instance, keeps tabs on James via app, seeing that he doesn’t blow his budget and is making strides towards his fitness goals.
The mental aspect of fitness
Mindset and motivation are essential elements of fitness.
James recommends setting benchmarks and using them as a catalyst for change. He also shares one of his current goals, to have a metabolic age lower than his chronological age, so as to have optimum health and be there for his family some time to come.
Zac touches on the concept of the minimum effective dose, which is the philosophy behind his approach, achieving maximum results with minimal workouts that don’t consume excessive time, mental energy, or detract from other priorities.
It’s important, says Zac, to integrate fitness into one’s lifestyle without it becoming the sole focus, allowing individuals to make progress while still having time and energy for their families and businesses. The goal is to optimize results through strategic workouts and dietary adjustments that create a metabolic deficit, for gradual fat loss.
More gains doing less
On achieving more with less, James wants Zac to talk about workouts. Zac sets a limit of three workouts a week for his clients, unless they can prove over time that they deserve a fourth workout.
The reasoning behind this approach is to simplify scheduling, prevent unnecessary stress, and avoid negative spirals when workouts are missed. Zac believes it is possible to achieve the desired body shape and results with just three efficient workouts per week, ranging from 25 to 40 minutes.
James focused on getting the food right before starting the exercises, which has gotten him significant results. He is exercising now, though, in addition to his surfing, and appreciates Zac’s customized approach.
James told Zac what equipment he already had, and Zac sent him an exercise plan that didn’t require additional stuff.
Zac’s philosophy is, by optimizing workout frequency and focusing on quality over quantity, people can attain their fitness goals sustainably and with minimum stress.
What you can take away from the episode
Zac offers three key takeaways from his chat with James. First, simplicity is crucial, starting with what you already have and taking small steps forward to maintain motivation and momentum.
Second, staying mindful and accountable is essential for long-term results, utilizing tools like tracking calories, getting a DEXA scan for a realistic snapshot of your body, and addressing metabolic age.
Lastly, while it’s possible to learn and implement these strategies on your own, hiring a coach or mentor can speed progress, provide accountability, and save time and frustration.
James has had personal fitness success in just a few weeks, experiencing significant weight loss and positive changes in his well-being. It did involve a shift in goal-setting after getting insights from Zac, and time and consistency.
Liked the show? Leave us a review on iTunes