Well with Arielle Lorre - 178: 178: Fitness + Nutrition Q&A with Celeb Trainer Harley Pasternak

Episode Date: June 15, 2022

In this episode, celeb trainer and bestselling fitness and nutrition author Harley Pasternak returns to answer all your fitness & nutrition questions. We cover nutrition in-depth, breaking down diet fads, intermittent fasting (and why he does NOT vouch for it), how to still eat real desserts, fat loss, and gut health. We also dive into fitness and the body; the role genetics play in how we look, how to get toned arms, and what workout tips he tells his celeb clients. Sponsors: Liquidiv.com code BLONDE for 25% off Sitchfix.com/blonde for 20% off your first purchase Clearstemskincare.com code BLONDE for 20% off Athleticgreens.com/blondefiles for a free 1 year supply of vitamin D and 5 free travel packs Zocdoc.com/blonde to download the app for free   Produced by Dear Media. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

The following podcast is a dear media production. Hey, welcome to the Blond Files podcast. I'm your host, Ariel Lorry, and I'm here to talk all things, wellness. From how to achieve optimal health and well-being to the best beauty tips and everything in between, no topic is off limits, and I'm bringing it to you real and unfiltered. I know there is so much information out there, so I'm here to help you navigate it all. Thanks for listening. Let's get into it. Hi, everybody.

Welcome to the show. I brought him back. One of your favorite guests, one of my favorite people, Harley Pasternak. He is, of course, a celebrity trainer and nutritionist. He has a master of science and exercise physiology and nutritional sciences. He has an honors degree in kinesiology. He is an author. He has books including five-factor fitness, five-factor diet, five-factor world.

diet, body reset diet, body reset diet cookbook. And he has a new book coming out, not for a little while though. So that was like a little teaser, I guess. And probably most notably, he is my trainer, although I haven't been to him in quite a while, but that's due to some outside circumstances. But anyway, we wanted to really just address your questions because you guys had so many follow-up questions after he came on the show last time. So if you haven't listened to that episode, make sure you go back. I believe it was in January. I would have to double check. But if you just search Harley Pastornak or go on my website, you'll be able to find it. So we just did a Q&A with the questions that you guys sent in on Instagram. So we cover

nutrition really in-depth. We break down diet fads, intermittent fasting, how to still eat real dessert. We talk a lot about fat loss, gut health. And then, of course, we also dive into fitness and the body and the role genetics play in how we look, how to tone different areas of the body specifically. And what workout tips he tells his celebrity clients. We also get into like a little bit of celebrity tea without naming names at the end. So make sure you stay tuned for that and enjoy the episode. Welcome, Harley. I mean, it's a very formal welcoming, thank you. Very legit.

Welcome back. Very excited to have you here. And I know the listeners are excited too. So I was just talking to you before we started recording about kind of how we're going to do this. And I thought because we had so many questions based off of the first episode and people just following you, we're just going to do like a Q&A. So. Oh, Ariel. Oh.

I didn't remember. For everyone who can't see this, Harle. just put his glasses on and he can finally. I just put my glasses on. I got these at CVS, but I just feel like I look smarter. So when I answer questions, I'm going to wear these. They do make you look smarter. Right? Too bad it's a podcast and nobody is going to know.

Trust me, if everyone who's listening, I look really smart right now. Okay, cool. Well, I'm going to try to break this up into nutrition first and then fitness second, but obviously they're very interrelated. That was just my way of trying to categorize and make sense of all of the questions that we got. So I'm just going to dive into it here. Okay. First question was,

is it possible to damage and repair your metabolism? Damaging, yes. A lot of people who try and lose weight by just cutting their calories and overdoing cardio, they can lose lean muscle tissue, cause other hormonal activities that can, slow down the resting metabolism. And can you repair that? You can through eating enough of the right foods, through resistance exercise, building your metabolism back up. Sometimes there's some gut health

things that you do to your body that are negative. People do too many cleanses and fasts and take weird supplements. They can hurt their gut health, but you can also restore your gut health by eating probiotics and prebiotics and making smart food choices. So yes, you can damage, but I think you can repair. Can you talk about how gut health affects your metabolism? Like, how does that work? Yeah, that's a whole area and gut health can be a number of things. But our digestive system starts in our mouth.

So when we eat foods, the digestion process begins there through mastication, which is chewing through the secretion of different enzymes in our mouth that helps begin the breakdown of food. Some absorption actually of nutrients starts to occur in our mouth. mouths goes down through our esophagus, through peristolsus, these wave-like contractions that move the bolus, or basically the chewed food down through here towards our stomach, where there's acids that help break down food even further. There's some absorption, and then most the absorption continues to happen down towards our intestine. And there you have, really, when we

talk about gut health, we talk about these bacteria, these millions and millions of different bacteria that live in our gut or in our intestine that help break down food and make the nutrients bio available to us so that we can actually utilize them, uptake them, and absorb them. And quite often, we do things through, well, through lifestyle and genetically can predispose us to certain gut health challenges. So by eating the right foods, by getting sleep, by being hydrated, by avoiding certain things, you can actually help with that gut health, which can affect. your mood, believe it or not. Gut health can affect every disease you can imagine from various cancers to heart disease.

Gut health can affect our energy. So gut health is very important. Okay. I want to rewind a little bit because we did talk about nutrition and some of this stuff in the first episode, but we still got so many questions around it. So you kind of don't subscribe to a lot of the maybe nutrition trends and maybe a lot of the practices that people, especially in L.A. do where it's like gluten-free, dairy-free, refined sugar-free, you probably on board with that. Soy-free, corn-free, like this very restrictive

diet. So for you, what is like an ideal day of eating? What does that look like? Good question. I have three meals and two snacks a day. For me, that works well for me. Also, for those of you can't see right now, I am on an Aaron chair, one of those Henry Miller Aaron Chars and I press the wrong lever and now I'm all of a sudden disappearing and falling back. I don't even know what I did. Oh, that helps. Typical day for me, I wake up in the morning and I'll either have one of three breakfasts. I'll have a smoothie, my apple pie smoothie from the body reset died, or I'll have a scramble with one whole egg and four whites and I scramble with a bunch of vegetables and red peppers and yellow peppers and spinach and I'll have two slices of high fiber

toast. Yes, I eat toast. Or I'll have oats. Carbs are good. And we can talk more about that after. But I have oats in the morning and I have a right banana and that's how I sweeten it. And I'll put in a scoop of way protein. I'll put in a bunch of seasonal berries. And then I'll top it with a tablespoon of peanut butter. So delicious. Breakfast are my favorite time of the day.

Mid-morning snack. I'll have a bunch of different options. One of them might just be a palmful of nuts in the morning. I'm not as hungry, but I'm busy and with clients. So maybe I'll grab 20 cashews or 20, actually 20 barucas. It's my favorite new nut, baruka from Amazon, yeah, from the Amazon. Yeah, I was like, wait, which Amazon are we talking here? Well, you can buy the one Amazon, but it's from the Amazon.

You can get it on Amazon. Interesting. I've never heard of that. Yeah, Baruka, really good. And then lunch, it's usually different, but lately I've been ordering from either Fred Siegel. I'll get the vegetables with girl chicken or from a sushi restaurant. I get a shirashidon, which is a bowl of assorted sashimi and veggies and seaweed and cucumbers. Or I'll get this blue jam cafe. I'll get this pressed tortilla and insized scrambled egg whites, curled chicken,

sauteed spinach and some veggies and it's really good. So that's the lunch. And then afternoon snack, I'll have either some edamami or I'll have an apple with peanut butter. And then dinner is always different, but it's a lean protein, veggies, whole grain. rains. Last night I did a stir fry, a shrimp stir fry with a bunch of veggies, shrimp, some rice, and some cashews for my healthy fat. So yeah, that's pretty stuff. I said about dessert. I've seen you post some healthy desserts before. No, I love real dessert. Okay. Almost every day on the low, because I hit my steps and I eat well and I do all the things I'm supposed to do,

I'll find some really good chocolate chip cookie. And I'll do that most days. Really? Yeah. That's surprising to me. I know. It's my thing. Look, we all have our thing. And I think you get to a certain point in life. I know. I know. Except I don't do the vegan, gluten-free. I want the most debauchrous, decadent thing I can find. I want to tell you guys about a lifesaver when I was on my vacation. I promise I'm going to stop talking about my trip one of these days. I don't know if this is coming out before or after my episode. on Italy, but that will be the last of it. However, I am, of course, talking about AG1 from Athletic Greens. I take it every day in the morning on an empty stomach, but especially when I'm traveling, it's just one of those micro habits that makes me feel so good, especially with jet lag, and like in Italy when I was eating tons of pasta and cheese and meats and things that I don't normally eat. And I felt honestly kind of gross after a few days, getting all of

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It's all for you, baby. Thanks for listening. Love you, Mean It. How depressed were you when I was in Italy and I was at a vegan, raw, sugar-free, gluten-free dessert place? What was that? That's not, by the way, how is that allowed in Italy? How do Italians allow that to? That's like being in Canada and having the fake maple syrup. Yeah, yeah. I know. Well, so let me tell you. Our tour guide was from Florence, very Italian, you know, Also, like, just eating all of the Italian food. It was her idea because she was like, this place is incredible.

You were not going to believe it. So I didn't even request it or anything. She took us there. And I was with Nicole, who you know, she's not like, she doesn't give a shit about any of that. And we were shook, like blown away. Like it was almost better than any of the other gelato and stuff that we had gotten. It was absolutely insane.

I don't care. I don't even want to know about it. I don't, there's certain things that are sacrilegious. Don't take me to Japan and do fake sushi. Don't, don't take me and do fake gelato in Italy. It's just not, no. Well, we only did it that one time. And also, I told you, I got really sick. I had a really bad stomach bug. And the doctor there actually said, no more dairy. So I had to be very careful with what I was eating. But real gelato doesn't really, you know, there's a lot of great gelato without there. Yeah, and I had a lot of that too.

Vegan, raw, gluten-free, life-free, soul-sucking, yeah. Next time you go to Florence, if and when, I'm going to give you the address of the place and you have to go and you have to try it because it's absolutely incredible, whether you eat that stuff or not. I want to bring a stick of butter. And whatever they give me, I'm just going to put the stick of butter on top of it. Okay, deal. Also, your wife, she has a bang and body.

can you give us, is her diet more or less, like her, what she eats in a day, more or less the same as yours? She is a genetic anomaly, but she also, she does it all so well. When I met her, she used to be a runner. She doesn't run anymore. It really hurts her back. She walks. You know, she's in real estate. She runs her business from basically walking as slow as a human being can possibly walk on a treadmill, not sweating, not hopping and puffing. And when she's not driving or eating or sleeping, She's walking really slowly. She socializes on the phone walking. She meets her girlfriends for coffee.

They walk. And she does resistance exercise about four days a week for half an hour. She focuses also in the posterior chain. She eats very well in the morning. She almost always starts off with her scramble. She eats more salads and vegetables than I do. But she doesn't have a sweet tooth like I have. She likes more salty, crunchy things.

But she eats pretty well. And look, no one loves bread and butter more than her. That's her thing. She knows it. She owns it. She owns it. So she eats perfectly so she can have her bread and butter sometimes. Somebody asked this and since you mentioned it, I'm curious, like how much ultimately, after all is said and done, if you're eating really healthy and balanced meals and you're

working out and you're walking and you're doing resistance training, at the end of the day, how much of it does come down to genetics? Good question. Look, if someone eats the same, moves the same as someone else, and one person is 150 pounds and one person's 160 pounds, that 10 pounds might be genetics. But if someone's 150 pounds and someone's 240 pounds, it's not genetics. The 240-pound person can't believe it on ibisloom metabolism. There are small variations amongst all of us. Those variations can be hormonal.

They can be skeletal, or they can be, you know, they range. But genetics does contribute significantly. I think the key is to focus on becoming the best us, not looking at someone else and say, I want to like them because they have different genetics than we do. I'll never be six foot five. That's just my genetics. So I think genetics play a huge role, but it's irrelevant to think about genetics because we have no control over them. And focus on the things you do have control over, like what we eat, how much we eat, how much you move, what time you go to bed. Those are the things that you should focus on. I feel like so many of the questions that I got,

were from women who feel like whenever they work out, they get quote unquote bulky. And a lot of it was about like legs. They're like, when I work out my legs, I have really muscular legs and I want to be leaner. So I think when it comes to that, like how much of that is genetics. I know like for me, I've always been really petite. And I remember like back when I was mostly a fitness account, people would always ask me like, well, what do you do for this? And I'm, I would be like, I don't know. that's just kind of how my body is. It's not like a humble brag, but like how much of that, how much of your muscle composition and shape and all of that is genetic?

There's a big component. It's hard to put it a number on it. We want like a percentage. It's so hard to say. Let's let's say up to 10% could be genetic, up to, but less for most people. Okay. I think we talked about this in the last episode a little bit, but since we're talking diet,

how do you feel about intermittent fasting? I know you just posted a recent study. You know, when it comes to any diet fad, I've been doing this, it sounds horrible. It's my fourth decade of doing this. I've seen everything. Atkinsone, Pridicin, paleo, keto, every single thing come and go. And certain ones are just common sense. You know, one way I look at as a parent is when a nutrition fad comes out, would I want my kids doing that? Would I want my kids to not put any nutrients in their body from 7 p.m. yesterday until 1 p.m. today. You know, what I want them to go 18 hours without eating?

The answer is no. So why would I want to do it? And the research I had seen prior to the meta-analysis that just came out in those pretty meaningful studies that show that intermittent fasting really wasn't better. Also, I really, they weren't that compelling for me either. I like food. I think food's important. I think, you know, food gives me energy. It gives me happiness. It gives me fulfillment. I don't like being hungry. And I like the socialization that comes with food. Food is sort of, it's a forced pause in the day. Lunch is there for a reason. You know, breakfast is sort of a time of

I look forward to the day and plan what I'm about to do. And so I didn't really, I didn't buy a lot of the science that was question of. supporting it. Now we know definitively there is no weight loss advantage at all to intermittent fasting. In fact, over an extended period of time, there's a theory that you actually lose lean muscle tissue, slow your metabolism down. So if it's something you do for a very long period of time, it could actually be detrimental in the long run. That being said, there's some, there's some research showing for children who have epilepsy and don't respond well to certain medications, they might benefit somewhat from some intermittent fasting, but that's a very, very,

very, very, very, very niche group. And my focus is making people look good, really. I don't even care if they're happy, just so they look happy, right? So I'm not a fan of intermittent fasting, never happened. And now I can definitively say science supports me. At the end of the day, it's the people who lose weight intermittent fasting, it's just because they're in a calorie deficit, right? Yeah.

they're eating less food. But, you know, probably the longest research that we have is Ramadan. And you have a couple billion people around the world that are Muslim. And during Ramadan, they really are the ones who came up with intermittent fasting. And they only eat during the hours of sundown to sunrise. So depending on the time of year, it's sort of a 630 at night. They start eating 637. And then that's when they eat. So it's the one time of the day where they kind of gorge. And they actually gain weight. over the 30 days on average. So it comes down to what you eat and how much you eat, not necessarily when you eat. And that's something we know. And I remember Oprah back in the day when she took a summer hiatus and she came back and she lost 60 pounds and she brought that wheelbarrow of fat out.

And she said, this is what I lost. And she said the key to it was not eating after 4 p.m. Okay, but how long can you do that? You're never going to go for dinner? So, yeah, she ate less food, made better food choices. and for her, it took stop eating at four for it to happen. Not something I want to do or tell people to do, but for some people it works for some time.

And like I always say, almost every diet works for some people for some amount of time. But it's an inevitability that they won't keep doing it because it just doesn't work. And oftentimes it has like a rebound effect, right? Absolutely. You get the yo-yoing. And so if you do something that's too regimented or doesn't bring you joy, you're probably going to rebel against it and start eating worse. We were talking about food and I forgot that I just got a smoothie

and it was like sitting out in my other room melting this whole time. Sounds delicious. It's like half melted now. It's kind of gross. My follow-up question to that was, actually I probably know the answer to this. What's more important? Calories or macros? They're both important. I think for me, macros. I like to focus more on what are you getting throughout the day.

And I think if I know how many grams of protein, fiber, sugar, those are the things I look at most closely. But calories also talks to you about quantity of foods. So I think they're equally important and somewhat dependent on one another because if you have the right macros, you're probably not going to eat as much calories as if you have the wrong macros. Eating the wrong macros that don't have enough satiety built in enough fiber, healthy fat protein, you're going to eat more calories. So they're both really dependent on one another and both important. A lot of people asked how to stop overeating,

how to have better portion control and how to, I guess, curb cravings. So I feel like those would all kind of go together. And to your point, like if you're eating the right macros and focusing on that, you're going to be more satiated and not have that issue, right? Correct. Yeah. Is there a number or like a rule to go by? for how much protein women should be getting or men for day. Yeah. So the visual I like to give is each meal should be the mass of your hand.

So it can be a fist, it can be a flat hand. It's not the palm. It's the whole hand, including the fingers and the thumb. That's how much protein you should get at breakfast, lunch, and dinner. And about a third of that for each snack. The other way to think of it is the RDA for the U.S., the RNI for Canada, the recommended daily allowance or recommended nutritional intake. Historically, it's been 0.8 grams of protein per kilogram of body weight per day. So I'm 220 pounds. I'm 100 kilo. It's an easy number to use. So based on that, I should be getting at least 80 grams of protein a day. That's a low number, I think. If you're an active person, the number is probably closer to 1.2 to 1.4 if you're trying to put on lean muscle. So if you

use that number of 1.2, I should be getting 120 grams of protein per day, which is about 30 grams of protein at each meal and 15 at each snack. Really easy to follow. For someone like you, I think you're 20 kilo, 40 pounds. 45 pounds. Yes. For you would be a lot less. I feel like it's impossible. When you're eating that much protein, it's impossible to overeat. It makes it much more difficult, you know, whether it be protein, fiber, healthy fat, the holy trinity of satiety. You know, those three things make us feel fuller, faster and longer. It is definitely no secret, especially on this podcast that I am a beauty and skincare junkie. I love trying new products, but I'm also sensitive and it's hard to find products that I find to be actually effective. So when I do find those products,

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Liquidiv.com and use the code blonde at checkout. That's Liquidiv.com, and the code is Blonde, B-L-O-N-D-E. That's 25% off anything you order when you use that promo code. So make sure you do that. You can experience better hydration today at liquid ivy.com promo code blonde. Okay, a lot of people asked about snacking too. And you said what you like to have for snacks, but you're like very, you're, you're just so healthy. You know, nuts and hummus and whatever. There are snack foods that you approve, right? Because I've, I've been to your gym.

You have so many amazing snacks there, like package snacks. Yeah, thank you. Yeah, we have so many. I like the rhythm foods. Those, the broccoli. The dried, the dried vegetable chips. Yeah, I like those. I think I don't know if they're dried. I think they're air fried. Oh, I think they're dehydrated. Like the ones and the beaurets and the beets and the beets and the beets. Yeah. Yeah. I don't know if they're dehydrated or air fried or or both, but there's certainly a little bit of oil in there. And. And those are delicious. I like. There's this d'avouin d'H. It's this gold oat company from Quebec. They're really, really good. They make these bars out of oats and egg whites and weigh

and half a teaspoon of honey for sweetness. And I love those. I was going to try to recreate those. I still need to do that. You should. Yeah. I'd invest in that. I feel like it would be easy.

You'd think. I don't know. They've been doing it for a while and everyone's trying to knock them off. But maybe you can do something different. That's almost this good. Accepted. Done. I'll have a smoothie as a snack.

My friend owns a company called Koya. Those are good. Hi, Chris. You had those snacklins or snackans. Oh, snacklins. Those are good. Those are good. Crunchsters, those sprouted mung beans.

Those are really good. Yeah, there's a lot of fun packaged snacks out there. But when I can, I love to, if I can have some berries in a, to Siggy's yogurt or something. I'm a happy guy. Okay. What do you think are the biggest nutrition lives out there? Oh, gosh. If you can think of some off the top of your head. Yeah, I think the biggest one is, and we'll talk about this hopefully in about six months when the book comes out, but I think this fear of carbohydrates, this illogical,

irrational fear of carbohydrates. In the 70s, Dr. Atkins was a cardiovascular surgeon and had a lot very overweight patients would come to him for heart surgeries and it would be dangerous for them to go under general. So he would give them this extraordinarily extreme, quick, fix, rapid diet where they would cut out carbs and they would do it for 30 days to lose weight so they could have surgery. Now, by no means that he claimed it was safe or healthy for you. He just, you know, if they didn't get heart surgery, it would be even worse. So whatever they could possibly do to lose wait quickly so they could go under general to get heart surgery. That was called the Atkins diet. It's not a sustainable diet. It's not good for you. And there was this whole movement towards this

Atkins keto-paleo diets. None of them really found it in a lot of science. And they threw out the baby with the bathwater. And by that, I mean, sugar is something we want to minimize, not carbohydrates. And if you look at the healthiest countries in the world with the lowest incidence of obesity, heart disease, most cancers, diabetes, they're all carbohydrate-based diets. Japan, white rice, the Scandinavian countries with whole grains and breads and the Mediterranean countries with lentils and pastas and breads and all of these places base their diets on carbohydrates, but eat very little sugar. And that's, I think, something that is a fallacy that we need to get rid of carbohydrates. that a if you go to in and out burger and you have the animal style burger,

which is a double burger with cheese wrapped in lettuce somehow that's healthier for you. You're nodding because I'm sure you've done it, right? Yeah, I was just thinking, I'm, but I'm like one of those weird people that actually prefers that. Like, I would rather have lettuce than a bun. Yeah, well, you're also the person who went to a raw vegan gelato place in Italy. And I also, I also really like spaghetti squash. Like sometimes I would prefer spaghetti squash over regular pasta just because I like the flavor.

I get that. You know, I do get there's a sweetness to the spaghetti squash. What are you talking about? There's nothing more delicious than good pasta in this world. Oh, wait. I thought you were agreeing with me. I think that to some extent we've all been brainwashed. And we find enjoyment in foods that had we been given different information before,

we might not have found as much enjoyment in. I feel like that. So, you know, the United States on trend with this low-carb lifestyle has actually decreased their carbohydrate intake significantly. Americans eat way less carbohydrates today than we did 30 years ago. And since we have cut back on our carbohydrates, obesity has almost tripled. Heart disease has almost tripled. So this low-carb adaptation has been a massive failure.

Don't be scared of carbohydrates. The Atkins diet, I remember people, you're not allowed to have carrots or red peppers or apples, but you can have all the bacon and lard you want. Does that make sense? That's like what you said in the last episode, I think, that like it comes down to common sense. Like so much of it is common sense.

But common sense isn't like sexy and it's not like good for marketing. So much sexier to have some kind of like gimmick or fad. But when I was in Italy, I feel like, yeah, it's so carb-based. really don't see many obese people except for tourists. That's probably like an overgeneralization, but really, especially in like Pula in that area, we really didn't see any obese people. And that's like all pasta. It's just so fresh, so, so fresh. And the portions are different.

And everyone's walking everywhere. I lost weight in Italy because we were walking so much and still eating like pasta and bread and vegan gelato. I think, you know, you just said a few things there. Number one, you were walking. I think you walk a lot more in European places than we walk here in big cities like Los Angeles. I think, am I wrong? You were walking a lot. I was walking all the time.

Good. You needed to. Everyone needs to. Not you. I mean, all of us eat. The second part of that is quantities. You know, you're eating pasta all these places. I'm sure when the plate comes to you, it's more of a,

an appetizer size. It's not a massive vat of spaghetti like we would do here, right? Yeah. And I think the ingredients are really good ingredients and they're seasonal. I never, I'll never forget the first time I went to Italy and I had a salad and I thought, oh, you know, it would be good in this. Garbozo beans would be really good in this salad. And I asked for garbanzo beans. They said, oh, they're not in season. They're the wait, season. You know, we think of garbanzo beans coming out of a can that you drain and rinse off, they really do adhere by the seasonal code of cuisine. And so the foods often tend to be more seasonal, more regional, local, more nutrient dense, more recently picked, as opposed to stuff that has flown across the world

to have more of an international cuisine to it. So the foods sometimes can be more nutritious, but I think it comes down to the cultural part. They're walking where they're having smaller portions. They're doing something called a Pasa giata. So after dinner, fanci and Italy get up and they walk together through the neighborhood and socialize. There's more community. There's so many other variables that make them healthy. But food is delicious. Yeah. America sucks. I'm kidding. I'm kidding. We're going to get mad in me. But ever since we got back, Nicole and I have been depressed. And we're like, this sucks. Everything sucks here.

It's also, you're in a different mindset. you're somewhere else and you know, you're there to discover and to explore and you're relaxed and you come back here and you're reading about the district attorney who's an idiot and being recalled and guns and violence and all this crazy stuff. So yeah, it must be nice to be over there. But believe me, my Italian friends, their vacation is to come here to L.A. Yeah. You go to Malibu and, you know, do all the great things here in the United States. So the grass is always greener. It's so true. I was on a Vespa tour and the guy that I was riding with on my Vespa, we were just talking about like L.A.

And this was in Rome. And I think I said something. We were talking about Puglia and Rome. And he said, well, yeah, Puglia, everyone's like nicer and happier and more relaxed. And here everybody is just stressed and like angry. And for me, my perception of it was the complete opposite. And he said, like, but L.A. must be so different. Like everybody just must be so happy there.

And I could see how people would come here and go to Malibu and go to wherever and feel like, you know, everyone here is shiny, happy. And when you're just kind of like plucked from one area and put into another, like, you're seeing it through a different lens than if you actually live there. So I think we definitely romanticize places that we don't live for sure. 100%. Shopping for new clothes can be time consuming and stressful. it can be super daunting. You never know if things are going to fit. Returns are always difficult.

And sometimes you don't even know where to start. I don't know if this happens to you guys, but whenever I go shopping because I need something specifically, I cannot find that one thing that I need, but I want every single other thing that I see. And then other times if I just go because I'm in the mood to do some shopping and get some new stuff, I can't find one thing that I like. So instead of having to deal with the stress and the hassle of all of that. Stitch Fix has got you covered. You can say goodbye to endless browsing and hello to fresh picks curated for you for your size and your taste. And it's super easy and fun to get started. So you just take a few minutes to set up your Stitch Fix style profile and then you answer a few questions about what you like to wear, what you

don't and how open you are to trying new styles. And if you're like me, you love an online quiz. I don't know if you guys remember those buzzfeed quizzes back in the day about like what kind of vegetable you are ever since then if I see an online quiz I am doing it and the stitch fixed one is really quick but they ask you a lot of very thorough questions about how clothes normally fit you where you typically shop and then they give you a lot of different outfit options and you can say whether those are kind of your style that you like or the style that you're going for or if just specific pieces are things that you like. And it's very thorough. So after you do that, their expert stylists will go to work. They'll find items exclusively for you. Everything is handpicked for you, unique to your size,

style, and in your budget, making it the best way to discover clothes that make you look and feel your best. Stitch Fix will send you five pieces to try on at home and then you can keep what you love and send back what you don't. Shipping returns and exchanges are easy and free and there's no subscription required. So you can try it once or you can set up automatic deliveries. There are no hidden fees ever. So sign up today at stitchfix.com slash blonde and you can get $20 off your first purchase. Again, that's stitchfix.com slash blonde to get 20% off your first purchase. This is a limited time offer. So purchase within two days of sign up. Let's shift and talk about some fitness. We've been talking a about walking and if people haven't listened to the first episode, they should go back and listen

because we really get into it there. But we did have a couple questions here to kind of follow up on it. So if people are getting their steps, is it more beneficial to walk outside versus walk in a treadmill or is it just wherever you can get them in? Wherever you can get them in. You know, you just, you want to move your feet one foot in front of the next. I think it's just so important. We don't find any excuse to not do it. If you have access to a treadmill and then you want to multitask and type on the computer and talk and watch TV, then fantastic. If you don't need that, you can go outside and walk, you can walk up hills, you can walk on flat surfaces. Just moving your feet, carrying your own body, I think is really, really important.

Can you burn fat from walking 10K a day? You can burn fat walking 1K. I think 10K a day is, do you mean 10 kilometers a day or 10,000 steps? 10,000 steps. Yeah, that's okay. I think if, if you're, If you're able to do more, I would maybe do more. 12,000 steps, I think, is good. And depending on what the client's goals are, maybe it needs to be 14,000 steps. So everyone's different.

But I think 10 is the bare minimum. 12 is better. And depending on who you are in your goals, some people are 14. What if somebody is at zero? And this is something I remember talking about before, too. But even since we did that episode, people who did listen responded with like, yeah, but, you know, I live in a small town. My schedule is crazy.

I have all these kids. There's no gyms here. I can't get out and walk or I live somewhere where it's freezing. They had all these constraints, which I understand. But if somebody is at zero and they want to get more steps in, but maybe they can't be aiming for 14, what should they do? I think that no one's at zero. I mean, if you even get out of bed and take a few steps to the bathroom to pee,

you've got 20. So I think there are some people that are definitely low. And some people just, their lifestyles or their financial situations or geographical and environmental circumstances preclude them from getting a lot of steps per day. But I think you've got to make efforts to do more. And for my wife and I, we have three kids and we're busy. But for us walking is our family time. And so our kids who are really young age, they've learned we're going to walk. You know, you guys want us treat today. You guys want ice cream. We're going to walk as a few. We're going to walk as a family to the ice cream shop. And if you live really far away, drive 10 blocks away, park your car and walk the extra 10 blocks. It should be part of the socialization that you do with, not just your

kids, your family, your loved ones, but your friends work. Meetings don't have to be seated. And I think we're in a new era today with technology where whenever possible get up and move. If you have a job, you have a lunch break, walk most of that lunch break if possible. If you're in a cold climate, find a shopping mall and walk around that shopping mall. If you have access to a health club, fantastic, use the treadmills there. Whatever it is, wherever there's a will, there's a way. And no, maybe you're not going to get the 12 or 14,000 steps a day. But do the best you can.

And that's all you can ask for. Should we have done this podcast walking? That would have been the move. Do we have the technology for the sound? That's what I'm thinking. I feel like there's got to be a way. We need to walk to do this. I think that's the real, that's smart.

Maybe that should be a new series, like walking and talking. Walking and talking. I did a pilot for a show called Walking with Harley. No way. And it was, yeah. And so I read, you know, Jack Black was on my first episode. The guest, it's like comedians in cars getting coffee. And the guest would pick the walk.

And the walk has to be somewhere that's special to you. So for Jack, it was the Laurel and Hardy Stairs in Silver Lake because so much of his physical comedy came from Laurel and Hardy. And then I was supposed to do Amy Schumer next. And for her, it was going to be in New York, the comedy clubs that she would do, the circuits were there. And we were going to walk by there. So it didn't happen. So thanks for reminding me about my failures.

Well, maybe somebody is listening to this from some network or something, and it will be revived. Wouldn't that be good? So you're welcome. That would be a lot of fun. It's a great idea. And I hope everybody takes the podcast idea walking and talking, because I think that's, I think we're on to something here. So if somebody is starting, say that their fitness routine, they're not walking or they're walking a little bit in their life, but they're not getting a lot of steps in, and they're not doing any other kind of training. What do you think is more important? Or, and people did ask this, like, I only have 40 minutes a day that I can commit to working out.

Should they focus on walking or resistance? Walking. I mean, look, I think walking is. when I start with a new client, as you remember, if you're not walking and you're not moving and you're just doing resistance exercise earlier, you said there are some women that complain, oh, I'm working out and I'm getting bigger. That's probably because they have a surplus of calories.

They're probably eating incorrectly. They're not burning calories chronically through movement like steps. And they're just doing resistance exercise, stimulating the muscles. So if I was to triage things, sleep and food come first, then walking, and then comes resistance exercise. Interesting. What are your thoughts on resistance exercise, like Pilates, Bar, yoga, that kind of thing? I think they're all different. They all have their own things that they're good for. I think at the end of the day,

whatever gets people excited about moving, I support as long as I profit from it in some way. I think that's the key. that if I can find a way to profit off of everyone all the time. Totally. Yeah. I think when it comes to walking, that's important. When it comes to resistance exercise, challenging your body in a way that's intense enough to elicit some little tearing of the fibers in a way that they recover and come back stronger and tighter and denser than before.

Whether it be your body weight, dumbbells, kettlebells, cables, Pilates yoga, it's resistance. I think what's good about yoga is there's breathing things, there's meditative things, there's flexibility. I think balance, that's what yoga is good for. Yoga does not replace the other things. I think yoga is more complimentary than anything. In Pilates, which is all about the tiny stabilizer muscles, if someone has six weeks to get in the shape of their life for a role in a film,

they're probably not going to do it through Pilates. But if someone has a weak core or a bad back, I think there's aspects of Pilates that can teach people to connect with small stabilizer muscles, especially in their core that otherwise is difficult to do. So for that, I think it's great. But if you want a great butt,

you want a great posture, toned arms, I wouldn't say Pilates is the primary way to go, but it's definitely a great complementary form of exercise to traditional resistance exercise. Let's talk about toned arms. You know this is of particular interest to me. A lot of women,

Harley is showing his ripped arms. right now. He's rubbing it in because he knows that I, my arms are my problem area. Nobody can sense. And I got a lot of questions about that too. I think for women in particular, like the arms are problematic. So you know my solution. My solution is LIPO. But what are some ways that the listeners can target that area? For those of you don't want to spend tens of thousands of in risk your life and, you know, they have scars and it comes back inevitably. And you want to do it through exercise, then it can be done through eating well and exercise and patience, something that some of us have more than other.

So the key to great arms is really focusing on the triceps, the back of the arm. I don't do much bicep work with my clients, especially female clients. Not directly. we hit our biceps when we do umboids rowing motions when we hit our laps pull downs or pull-ups. But directly training is more about the tricep and strengthening the triceps through dumbbell triceps extensions or cable tricep push downs or anything to strengthen the back of the arm because when you strengthen the back of the arm, it kind of gives the illusion of a longer, a leaner arm and it actually helps with posture because it externally rotates your arm back

and pulls your body back into this longer, leaner aesthetic. So that's, I think, really important. You mentioned when you were talking about Pilates that if somebody was getting ready for a role and they wanted to get in like crazy shape and they had a short amount of time to do it, they would be doing more resistance. On the last episode, you talked about how your approach used to be for that. But what is your approach now? And then somebody also asked, what is the secret to Kiernan Shipka's abs and arms? Kiernan's awesome. Her abs are insane.

She just wore. I mean, we work out two days a week together, sometimes three. But she hits her steps seven days a week. She eats pretty darn clean. She's not a sweets person so much. Damn it. Like, she's tiny, but she is tiny. She does the most weight of any female client I have and almost any male client I have in a lot of posterior chain movements.

So I've seen her use 60 pound dumbbells, a pair of 60 pound dumbbells to do stiff leg deadlifts on hamstrings. And she's tiny. And so I think the key with her is she's not scared of really challenging her muscles and her bodies in a safe way. And whether it be abdominals, hamstring, glutes, whatever it is, she gets it. She gets it hard. But she knocks out the steps on the other days and her food. And she keeps track of her sleep. And she's awesome.

And she doesn't go on six-month vacation. We established two. But okay, noted. Once again, I feel attacked. I'm just kidding. Is it better to train five to six days a week for 30 minutes or two to three days for an hour? Or because of what you just said, maybe time doesn't matter as much, but is it better to do like two to three days a week resistance, like really hit it hard or spread it out, do something daily and maybe not as hard? I'm a big fan of shorter, more frequent workouts, rather than longer and more exhaustive, less frequent workouts.

When I was a bodybuilder back in the day, my workouts were about 25 minutes. What's that? Humble brag. Well, I didn't say I won anything or I was good at it, but, you know, so anyways. I really wish we had this whole thing on video. Now he's showing photos of his bodybuilding days. I'll make sure to use this clip as a promo. All my gay friends, when they come to my office and they see the bodybuilding photos of mine,

they think I was probably an adult star in the gay industry, gay adult entertainment industry. I wasn't, but it's a big compliment because they have a very high threshold of what they consider a fit of bodies. Thank you. True. It's a big compliment. So I would say shorter, more frequent workouts, we know scientifically that even, even as short as five minutes of resistance exercise can make you stronger, can change your body. And so there's no need to do these long, exhaustive workouts. In fact, I think people over-train as it is. They work out for too long at a given time. And so shorter, more frequent workouts

is something I've always been a fan of. In fact, probably for the first five or six years I lived in the United States with my practice, my sessions were all 25 minutes. And I had 20 people a day coming every 30 minutes, bang, bang, bang, bang, bang, bang. And the only reason that I don't really do that as much anymore is because there's traffic in Los Angeles and people tend to run late and I don't want them to miss half their workout because of that or they want to talk about other things. And so I don't want anyone to ever feel rushed. But if someone is 30 minutes late for the workout, we'll get everything we need to get done.

Well, I guess you kind of just answered that. But like how much exercise is too much? How does someone know if maybe they're overdoing it? Chronna fatigue, muscle soreness that doesn't go away, muscle soreness that's unilateral or just on one side of the body, not bilateral, both sides of the body. Sometimes depression can come along with overtraining, flu-like symptoms. The fear of going back to exercise, when you're like,

I don't want to do this anymore, you're probably doing something wrong. Exercise should be something fun, exciting, stimulating, invigorating. And to do it, I think, in small bouts, more frequently, would help reduce your chance of overtraining. What about recommendations for someone who feels like they've plateaued? Like they're not seeing any progress. They're not losing any weight. Well, I think variation is key.

We talked about this last time. When I was in grad school, I created something called MVT or multiple variation training, which was based on some other science called the general adaptation syndrome by Dr. Hansi Lee won the Nobel Prize, which basically is if you keep exposing an organism, we are an organism to a stimulus. And in this cage exercise, that organism is forced to overcome, adapt to that stimulus.

So if you give it the same exercise over and over and over again, or at some point your body's already going to have adapted to it and won't need to change anymore. So it's important you keep changing the workouts, the duration, I mean, the intensity, the sets, reps, cadence, angles, grips, you know, sometimes we'll do jump lunges for a lower body. and other times we'll do a dumbbell lunge or a reverse lunge. And sometimes we'll do high reps. Sometimes we'll do low reps. We'll do everything to mix it up.

So we avoid that plateau. So our body keeps changing. If you want your body to keep changing, the program has to keep changing. Interesting. I like that. Since you mentioned jump lunges, what are your thoughts on hit?

High intensity training. Just means super intense training. Some people really like it. I'm not a huge fan. I don't think it's necessary. I think the human bodies, a natural tendency is to avoid pain and discomfort. I think we prefer to do things that are enjoyable.

I don't think you need to do things that are super high intensity. I don't like combining cardio and resistance exercise. I think they don't need to be combined. And I think that it's at a cost. It'll take away some of the resistance benefits because your body is going to be tired before the muscles are tired. And so you get central fatigue. You as a person get tired as opposed to,

I want you to be able to talk to me through our workouts. And I want you to your heart rate to be sort of below a certain threshold. I want the muscles to give out. I want you to say my legs won't work anymore, not I can't breathe anymore. When you say cardio, do you mean walking? When I say cardio, I mean steps. So it can be walking or stepping or dancing or jogging or anything to do with steps. Got it.

Is the key to fat loss more nutrition or more fitness? do you think? Is the key to fat loss more about nutrition? Kita fat loss is a combination, right? It's like, is the key to growing a flower, air, or water, or sunlight? You really need all three. And I think the key to fat loss is chronic movement through steps. So you're burning calories.

I think it's eating properly eating well to make sure that you're functional calorie deficit, eating the right macronutrients and the right composition. And I think it's resistance exercise to make sure you're keeping your metabolism stoked. And I think it's sleep. Sleep plays a huge impact on weight loss. And we talked a lot about that in the first episode so people can go back and listen to that. I guess I'll close with this. Everyone likes to hear some tea. Do you have any celebrity body secrets we need to know? I mean, yeah, I know everyone's secrets. But that's why they're secrets, right? Okay, but not like, I know you wouldn't talk about that, but what about like, maybe like best kept secrets when it comes to like celebrities, what they do to get their

bodies or keep their bodies in shape or how they approach a role or something, just some like, some tidbit. Give me something sexy here. Come on. Where to, gosh. I mean, they listen to what I say. So everything we've talked about today, That's what they do. That's why I'm still doing this 31 years after the fact. All I can say is certain celebrities that you think are vegan or not. Certain celebrities that purport that they eat certain magic ingredients or take certain supplements because they may have had an indoor.

Oh, I've got some good ones. There are one, two, three extraordinarily high-profile transformations of, female celebrities a number of years ago, like big transformations. The news was going crazy, 60, 70 pounds transformations. And those people at different times signed a deal to be the spokespeople for a certain weight loss company. And that weight loss company took the credit for all the weight loss, even though they signed the deal after they already lost all the weight with me.

And I was not allowed to speak. on the topic. Three. I mean, very famous people. Massive transformations. So the transformations happened with you

and then they signed a deal after that was already done and then attributed it to the deal or the company. And I don't blame the clients. You know, they're in business to make money and I get it and they put the work in

and they look great and someone recognized their transformation and paid them to speak on behalf of their systems. Yeah, but that's so... But if the general public really, really knew

that they did not lose the weight that way, that would have been spicy. But that's terrible. And I got offered a crap load of money to not say anything. You take it? No. Really? I did not take it.

Yeah, it was just the clients were good people and they worked hard and they paid me for my time and so I didn't want to out them or take it away from their business. and their ability to make their own money. So no, I didn't take money. There's others.

There's a couple, there's three very well-known entertainers right now who've lost a lot of weight in the last two years and they've gotten a lot of press. I'm not going to say who they are. You can guess. One of them has publicly thanked me. Whoever their PR people, if you Google my name and their name, I'm the reason why they've lost this massive amount of weight.

I've never met the person. I don't know them at all. And the other two, I believe, are taking a drug called Wigovie or Ozympic. It's like an appetite suppressant for diabetics. It's a shot you do every week. So they're taking that in some of a drug. It's a shot, yeah. I have heard about this.

I've heard about one celebrity for sure who is doing it, who has lost a lot of weight and looks very thin, especially for her body type. I don't know if we're talking about the same person. and then I heard about another model who was doing it as well. Yeah, I, would I shoot my kids up with the needle for this stuff? No. What does it do? Is it like a stimulant?

It's simpler to just eat a little bit better and walk a bit more. Yeah. What does it do though? Is it a stimulant or appetite suppressant? How does it work? And what is the name of the doctor? And where do, where does one go? You wouldn't know.

You're going back on vacation. You didn't answer my question, though. How does it work? I don't know. And it's an appetite suppressant. I don't know the pathways of how it works. But actually, the problem is I don't think science does either. They just, it's for diabetics, brutal diabetics.

And they noticed that when they were giving to them, one of the side effects was a reduction in appetite. So they started using it on people to lose weight. Thanks. Not for me. I did all that with cocaine and adderall. It didn't end well for me. Right. Right. The breakfast are champions. Yes. Didn't really go very well. Okay. So I can't remember if I asked you last time, I probably did, but one thing people should stop doing and one thing people should start doing.

Stop cutting carbs at the expense of nutrients. Focus more on cutting sugar than cutting carbohydrates, understand the difference between them. So I think that's something that they should do less of. What was the second question? Something to start doing. Something to start doing would be probably training your glute medias. Your glute medias is part of the outside of the butt. And so if you do an exercise,

Google active clamshell or clamshells opening the legs up, strengthening the glute medias is such an important thing, not only for the aesthetic of your butt, but for function. And you'll reduce your, you know, certain knee injuries and foot injuries and lower back injuries and Achilles injuries and cabstrings could be reduced by strengthening that muscle, that glute medias. And, you know, whether it be active clamshells, clamshells, or a seated abduction machine in a gym, do that more often.

And you have videos on your page, on your Instagram. Are you ever going to come out with an app? I'm on the Allo Moves platform. Allo Moves and Form Life, F-O-R-M-E, L-I-F-E, FormL-A-F-E-E-F-L-L-EF-E-F-E-F-L-L-E-F-E-F-E-E-W-E-E-E-O-E-E-E-N-E-E-E-E-E-N-E-W-E-E-E-E-W-E-E-E-E-E-E-W-E-E-E-E-E-W-E-E-E-W-E-E-E-E-W-E-E-E-E-E-W-E-E-E-W-E-E-E-E-E-E-E-W-E-E-E-E-E-E-W-E-W-E months. Where can everyone find you? Everyone can find me on Instagram, Harley Pasternak, or you can buy any of my books on Amazon, Barnes & Noble or any other book resellers, whether it be five factor fitness, five factor diet, five factor world diet, five pounds, body reset diet, body reset diet cookbook, and the imminent book that will be coming out in March. You'll have to come back on. Let's go. Let's fucking go. All right. Thank you.

I hope you enjoyed that episode. If you liked it, and if you like the show in general, please take a second to rate, review, and subscribe. It goes a long way, and it's actually the best way to support the show. Also, if you want to see more about each episode, you can head over to The Blonde Files podcast on Instagram. I'm always posting about each episode there or over on my page at Ariel Lorry.