Ep 36: Work-Life-Win: Mastering the Balance for Optimal Health. w/ Daniel Raz

In this episode of ResistingBeta: The Men’s Health Podcast, host Andrew Bontz interviews guest Daniel Raz, Daniel Raz is an online fitness coach renowned for helping busy men lose 30 pounds in 4 months without a gym. A University of British Columbia graduate in exercise and nutrition, Daniel leverages technology to provide personalized programs that transform lives.

Summary:

• Andrew is interviewing Daniel Raz, an online fitness coach who helps men lose weight without going to the gym. They discuss how to overcome the failure demon and achieve success in weight loss.
• Daniel grew up in Israel and China, studied to be a physiotherapist in Canada, worked as a personal trainer, and transitioned to online coaching during the pandemic, achieving even greater success.
• Andrew asks Daniel about the hurdles that most men face before seeking his help and how he helps them overcome their stubbornness and reluctance to ask for help.
• Daniel explains that getting in shape is not about working harder, but working smarter and getting leverage by learning the best principles and ways to navigate through fitness with the help of a coach or instructor.
• Daniel explains the importance of differentiating between principles and individual preferences in fitness, with principles such as calorie deficit and hydration being universally applicable, while individual preferences such as diet and workout routines vary.
• Andrew discusses how men can navigate their preferences in weight loss amidst conflicting information and avoid analysis paralysis.
• Daniel suggests categorizing foods as healthy/tasty, healthy/not tasty, tasty/not healthy, and not tasty/not healthy, aiming for 80% healthy and tasty, 10% healthy but not tasty, and 10% tasty but not healthy, trying new healthy foods monthly, and not feeling obligated to finish unhealthy foods.
• Andrew and Daniel discuss the misconception of timing in diet and the negative impact of the "clean your plate" mentality, which Daniel suggests stems from past generations' food scarcity. Andrew shares his personal experience with this mentality and wonders if it's common among men.
• Andrew and Daniel discuss the importance of changing the language from "can't" to "don't" to shift internal narratives and reshape one's identity. They also stress the importance of letting go of outdated habits and mindsets that do not align with one's goals or values.
• Daniel emphasizes the importance of changing the words we say to ourselves and adopting an athlete mindset. He believes that people should focus on doing things that are good for them and seek accountability to reach their goals.
• Start with easy wins to stay motivated towards your goals, suggests Daniel, such as keeping a water bottle within reach or improving sleep quality.
• Andrew and Daniel discuss the importance of small, sustainable habits for achieving long-term goals, and preparing for worst-case scenarios to make success inevitable. 
• Daniel suggests dismantling irrational excuses with another irrational statement, recommends focusing on small but consistent workouts, and using a calendar to identify available time.
• Daniel recommends tracking food intake for a few weeks to fine-tune intuition, and suggests taking pictures as it helps to better understand portion sizes.
• Insightful conversation on weight loss and mindset: Intermittent fasting, emotional eating, discipline, and consistency can transform one's habits and self-confidence.
• Daniel defines a man as someone who sticks by his word and does what he says he's going to do, even if he doesn't feel like it, and emphasizes the importance of keeping promises made to oneself to build confidence.
• Andrew and Daniel share tips for men to improve their health including hiring a coach, staying hydrated, getting quality sleep, setting reminders to move, and making decisions based on future goals. Contact Daniel for coaching and advice.
• Daniel shares his website, social media, and an ebook offer for men's health, while Andrew praises and honors him for his work in helping men improve their health.
• Andrew and Daniel create a 32-second promo clip for their podcast episode, highlighting how to lose 30 pounds without going to the gym, and encouraging men to listen for tools, tactics, and mindset tips.

Conclusion:

In this podcast episode, Andrew interviews Daniel Raz, an online fitness coach who helps men lose weight without going to the gym. They discuss the importance of mindset and small, sustainable habits for achieving long-term weight loss goals, and how to overcome hurdles and negative self-talk. They also share tips for improving overall health and encourage men to seek the help of a coach or instructor.

7 Days Homework:

Day 1: Reflect on Your Hurdles: Write down the hurdles holding you back from weight loss.
Day 2: Learn the Principles: Research weight loss principles and incorporate them into your routine.
Day 3: Categorize Your Food: Categorize your food into healthy/tasty, healthy/not tasty, tasty/not healthy, and not tasty/not healthy.
Day 4: Change Your Internal Narrative: Replace "can't" with "don't" and write positive affirmations.
Day 5: Focus on Small Wins: Identify easy wins to stay motivated, like keeping a water bottle nearby.
Day 6: Prepare for Worst-Case Scenarios: Anticipate and plan for worst-case scenarios and focus on small but consistent workouts.
Day 7: Track Your Food Intake: Track your food intake to better understand portion sizes and make adjustments to your diet.

Follow :

IG - danielrzfit   
Twitter - DanielRaz_Fit   
Linkedin Danelrazfit  
Website:  www.danielrazfit.com

Quotes :

"Weight loss is not a one-time event, it's a lifestyle change." - Daniel Raz
"Small wins can have a big impact on your weight loss journey." - Andrew
"It's not about being perfect, it's about consistency." - Daniel Raz
"You don't have to go to the gym to get fit and healthy, you can do it from home." - Andrew