Don't quit 5 minutes before the miracle happens! When it comes to losing fat or changing any habit in life, you need to have some sort of saying that keeps your head in the game.

That's why having a mantra like "Just for today" or "Don't fucking quit" is helpful and will help you just focus on the next task in front of you, even when you feel like quitting or nothing is going your way!

Apply for 1-1 Online Coaching with me, where I teach you how to lose fat, build muscle, and improve your relationship with food in the most sustainable way: https://jeffreypachtman.com/work-with-me

If you enjoyed this episode, please leave us a review! Thanks!

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Apply for 1-1 Online Coaching: https://jeffreypachtman.com/work-with-me/

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Dylan's IG: https://www.instagram.com/dylanholveyfitness/

Apply for Coaching: https://jeffreypachtman.com/work-with-me

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Support Max in raising funds for men's mental health and prostate cancer by donating:

https://movember.com/m/max-a-million

Follow Max on IG: https://www.instagram.com/maxlarocquefit/

Apply for 1-1 Coaching: Click Here

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In this episode of "Progress Not Perfection," we tackle the question: Is Obesity a Disease? Joined by fellow coach Daniel Yores, we delve into the debate and its impact on personal responsibility.

Key Points:

Defining Obesity: We discuss the factors contributing to obesity and its medical classification.
Personal Responsibility: Despite classification, we stress the importance of individual accountability in managing health.
Empowerment vs. Excuse: We debate whether labeling obesity as a disease empowers or excuses personal responsibility.

Conclusion:

Join us as we navigate the complexities of obesity, responsibility, and the pursuit of progress, not perfection, in our health journey.

Follow Daniel:

https://www.instagram.com/danielyores/

Apply for 1-1 Coaching:

https://jeffreypachtman.com/work-with-me/

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Ashleigh's IG: https://www.instagram.com/ashleighmariehubbard/?hl=en

OTHER PODCASTY STUFF:

Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply For 1-1 Online Coaching ► https://jeffreypachtman.com/work-with-me/

Legion Supplements (Code Jeff for 20% off):https://bit.ly/32GxC05

Email me ► Jeffreypachtman@gmail.com

Find me on...

Instagram ► https://www.instagram.com/jeffreypachtman/

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en

Youtube ► https://youtube.com/c/ChefJeffreysKitchen

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.

What's up, guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some of our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

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Follow Daniel: https://www.instagram.com/danielirmas/

OTHER PODCASTY STUFF:

Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply For 1-1 Online Coaching ► https://jeffreypachtman.com/work-with-me/

Legion Supplements (Code Jeff for 20% off):https://bit.ly/32GxC05

Email me ► Jeffreypachtman@gmail.com

Find me on...

Instagram ► https://www.instagram.com/jeffreypachtman/

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en

Youtube ► https://youtube.com/c/ChefJeffreysKitchen

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.

What's up, guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some of our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

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Ben's Instagram: https://www.instagram.com/coachcure/?hl=en

OTHER PODCASTY STUFF:

Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply For 1-1 Online Coaching ► https://jeffreypachtman.com/work-with-me/

Legion Supplements (Code Jeff for 20% off):https://bit.ly/32GxC05

Email me ► Jeffreypachtman@gmail.com

Find me on...

Instagram ► https://www.instagram.com/jeffreypachtman/

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en

Youtube ► https://youtube.com/c/ChefJeffreysKitchen

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.

What's up, guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some of our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

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Patrick's IG: https://www.instagram.com/patrickdibellofitness/?hl=en

OTHER PODCASTY STUFF:

Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply For 1-1 Online Coaching ► https://jeffreypachtman.com/work-with-me/

Legion Supplements (Code Jeff for 20% off):https://bit.ly/32GxC05

Email me ► Jeffreypachtman@gmail.com

Find me on...

Instagram ► https://www.instagram.com/jeffreypachtman/

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en

Youtube ► https://youtube.com/c/ChefJeffreysKitchen

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.

What's up, guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some of our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

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James' Instagram: https://www.instagram.com/james_cappola/

OTHER PODCASTY STUFF:

Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply For 1-1 Online Coaching ► https://jeffreypachtman.com/work-with-me/

Legion Supplements (Code Jeff for 20% off):https://bit.ly/32GxC05

Email me ► Jeffreypachtman@gmail.com

Find me on...

Instagram ► https://www.instagram.com/jeffreypachtman/

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en

Youtube ► https://youtube.com/c/ChefJeffreysKitchen

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.

What's up, guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some of our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

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In this episode I dive deep into the tips and strategies around finding time to workout on a busy schedule.

Free Workouts:

https://jeffreypachtman.com/free-workout-program/

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Join RFL:

https://jeffreypachtman.com/rapid-fat-loss-challenge

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Join the RFL priority list (The program goes on sale January 8th, 2024):

https://jeffreypachtman.com/rfl-priority-list/

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In this episode we are going to dive into the 9 things that actually matter for fat loss:

Sleep
Mental health
Relationship with food
Patience
Consistency
Calories
Steps
Protein
Strength training

Apply For Coaching: ⁠https://jeffreypachtman.com/work-with-me/⁠

Legion Supplements (Use code "Jeff" for 20% off): ⁠https://bit.ly/32GxC05⁠

Beginner's Guide To Strength Training: ⁠https://jeffreypachtman.com/strength-training-beginners-guide/⁠

Free Calorie Calculator: ⁠https://jeffreypachtman.com/free-calorie-calculator/

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Follow Brooks: https://www.instagram.com/sweat.simple/?hl=en

Grab my Free 4-Day Fat Loss Course: Click Here

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In this episode, Brooke Madigan @Getyouabrooke talks about finding a fitness routine that you don't hate, and dare I say "LOVE"?

Follow Brooke: ⁠https://www.instagram.com/getyouabrooke/?hl=en⁠

My free 4-day fat loss course: ⁠Click here

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Free 4-day Fat Loss Course: Click here

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Grab my free course here: Free 4-Day Fat Loss Course

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In this episode I talk about why losing fat is not actually the most challenging part of a transformation, it's MAINTENANCE.

I share my tactics and strategies to get my clients great results and help them maintain them for a lifetime.

OTHER PODCASTY STUFF:

Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply For 1-1 Online Coaching ► https://jeffreypachtman.com/work-with-me/

Legion Supplements (Code Jeff for 20% off):https://bit.ly/32GxC05

Email me ► Jeffreypachtman@gmail.com

Find me on...

Instagram ► https://www.instagram.com/jeffreypachtman/

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en

Youtube ► https://youtube.com/c/ChefJeffreysKitchen

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.

What's up, guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some of our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

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In this episode, I dive into some Reddit threads and see what some of their customers had to say about the MLM corporation that is BeachBody.

Hold onto your hats folks because this one gets wild...

OTHER PODCASTY STUFF:

Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply For 1-1 Online Coaching ► https://jeffreypachtman.com/work-with-me/

Legion Supplements (Code Jeff for 20% off):https://bit.ly/32GxC05

Email me ► Jeffreypachtman@gmail.com

Find me on...

Instagram ► https://www.instagram.com/jeffreypachtman/

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en

Youtube ► https://youtube.com/c/ChefJeffreysKitchen

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.

What's up, guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some of our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

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In this episode, me and @CoachTaiters talk all about sustainable fat loss and how to train for performance instead of always focusing on the scale.

Give Andy a follow here: https://www.instagram.com/coachtaiters/

OTHER PODCASTY STUFF:

Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply For 1-1 Online Coaching ► https://jeffreypachtman.com/work-with-me/

Legion Supplements (Code Jeff for 20% off): https://bit.ly/32GxC05

Email me ► Jeffreypachtman@gmail.com

Find me on...

Instagram ► https://www.instagram.com/jeffreypachtman/

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en

Youtube ► https://youtube.com/c/ChefJeffreysKitchen

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.

What's up, guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some of our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

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Do you ever feel like you’re just not making progress with fat loss no matter how hard you are trying?

And it seems like the harder you try, the more pressure you put on yourself to see that drop on the scale every morning, but for some reason it never comes, despite weighing before and after your morning bowel movements.

Then you, my friend, are in a weight loss “plateau”

And I’m gonna show you exactly what to do about it

OTHER PODCASTY STUFF:

Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply For 1-1 Online Coaching ► https://jeffreypachtman.com/work-with-me/

Legion Supplements (Code Jeff for 20% off): https://bit.ly/32GxC05

Email me ► Jeffreypachtman@gmail.com

Find me on...

Instagram ► https://www.instagram.com/jeffreypachtman/

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en

Youtube ► https://youtube.com/c/ChefJeffreysKitchen

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.

What's up, guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some of our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

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In this week’s episode, we talk all about mini-cuts.

Why am I doing it?
What is a mini-cut?
How do mini-cuts work?
Who are mini cuts for?

I am going to into detail about my mini cut and how you can set one up for yourself as well as some common questions that you guys had!

Hope you enjoy :)

OTHER PODCASTY STUFF:

Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply For 1-1 Online Coaching ► https://jeffreypachtman.com/work-with-me/

Legion Supplements (Code Jeff for 20% off): https://bit.ly/32GxC05

Email me ► Jeffreypachtman@gmail.com

Find me on...

Instagram ► https://www.instagram.com/jeffreypachtman/

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en

Youtube ► https://youtube.com/c/ChefJeffreysKitchen

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.

What's up, guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some of our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

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In this episode, I talk about Reverse Dieting, how to maintain your weight after a fat-loss phase, and some simple tips on finding your calories and getting started.

OTHER PODCASTY STUFF:

Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply For 1-1 Online Coaching ► https://jeffreypachtman.com/work-with-me/

Legion Supplements (Code Jeff for 20% off): https://bit.ly/32GxC05

Email me ► Jeffreypachtman@gmail.com

Find me on...

Instagram ► https://www.instagram.com/jeffpachtmanfiitness

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en

Youtube ► https://youtube.com/c/ChefJeffreysKitchen

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.

What's up, guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some of our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

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in this episode I speak with Jessie about everything muscle building and what it has done for her relationship with her body and her relationship with food.

Hope you enjoy, and if you do, please go give her a follow:

Follow Jessie: https://bit.ly/3RJz1rY

OTHER PODCASTY STUFF:

Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply For 1-1 Online Coaching ► https://jeffreypachtman.com/work-with-me/

Legion Supplements (Code Jeff for 20% off):https://bit.ly/32GxC05

Email me ► Jeffreypachtman@gmail.com

Find me on...

Instagram ► https://www.instagram.com/jeffreypachtman/

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en

Youtube ► https://youtube.com/c/ChefJeffreysKitchen

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.

What's up, guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some of our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

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In this episode, I am going to explain exactly how to set OBJECTIVE and ACTION-BASED goals for next year.Follow along and take some notes!-OTHER PODCASTY STUFF:Get My Free Calorie Calculator ► https://bit.ly/3bhachSApply For 1-1 Online Coaching ► https://jeffreypachtman.com/work-with-me/Legion Supplements (Code Jeff for 20% off): https://bit.ly/32GxC05Email me ► Jeffreypachtman@gmail.com-Find me on...Instagram ► https://www.instagram.com/jeffreypachtman/Podcast ► https://anchor.fm/jeffrey-pachtmanTiktok ► https://www.tiktok.com/@jeffreypachtman?lang=enYoutube ► https://youtube.com/c/ChefJeffreysKitchen----There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.What's up, guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some of our favorite foods while doing it.Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

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In this week's episode I speak with Patrick Dibello all about nutrition strategies, mobility, CARS, and a ton of useful information in this one guys.

Go follow Patrick on IG: https://www.instagram.com/patrickdibellofitness/?hl=en

Patrick's Youtube: https://www.youtube.com/channel/UCXK0US7oWwi8C8W6L5DmFoQ

OTHER PODCASTY STUFF:

Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply For 1-1 Online Coaching ► https://jeffreypachtman.com/work-with-me/

Legion Supplements (Code Jeff for 20% off):https://bit.ly/32GxC05

Email me ► Jeffreypachtman@gmail.com

Find me on...

Instagram ► https://www.instagram.com/jeffreypachtman/

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en

Youtube ► https://youtube.com/c/ChefJeffreysKitchen

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.

What's up, guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some of our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

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In this episode we discuss the 4 underrated fat loss hacks that you can start implementing today.

Free Workouts: https://bit.ly/3J7Hn7E

Online Coaching: https://bit.ly/3IUgJi1

Free Calorie Calculator: https://bit.ly/3ui7AvU

Legion Products (Code Jeff for 20% off): https://bit.ly/32GxC05

Fancy food fails

You can spend hours on Pinterest or Tiktok finding fat loss recipes, but you are going to be left with a sour taste in your mouth.

People who get fit and stay fit rarely get fancy with their meals

Keeping things basic like protein and rice, sandwiches, scrambles, salads, stir fries Is the way to go and requires a lot less prep.

Be Proactive and pre-track

Putting your food in as you go during the day is great, but an even better way to ensure you hit your protein and calories is to pre-log your food the night before.

This will force you to think about what you have in the fridge and what you are going to eat ahead of time.

Go Grocery Shopping the same day every week

If you have no food in the house, you will be more likely to door dash or just hit the drive thru.

Going shopping the same days each week will ensure you never shoot yourself in the foot and always have some staples to fall back on.

Keep healthy foods in the house and you’ll eat healthy foods, it’s not rocket science.

PS: never go grocery shopping hungry, you’ll just end up with a years supply of rice crispy treats

Go to fucking sleep

Getting less than 6 hours of sleep per night can absolutely wreak havoc on your food choices and done consistently can lead to insulin resistance and blood sugar levels in the range of a diabetic.

So get 7-9 hours of sleep per night and you will find fat loss much easier.

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In this episode, I discuss 4 ways that you can approach a day like Thanksgiving without ruining your progress or feeling like a failure.

OTHER PODCASTY STUFF:

Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply For 1-1 Online Coaching ► https://jeffreypachtman.com/work-with-me/

Legion Supplements (Code Jeff for 20% off):https://bit.ly/32GxC05

Email me ► Jeffreypachtman@gmail.com

Find me on...

Instagram ► https://www.instagram.com/jeffreypachtman/

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en

Youtube ► https://youtube.com/c/ChefJeffreysKitchen

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.

What's up, guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some of our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

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In this episode, Vatche and I discuss everything from...

quick meal ideas
favorite protein sources
how to eat sushi while losing weight
how to navigate grocery shopping for weight loss
and more

Follow Vatche on IG : https://www.instagram.com/vatcheshakarian/

Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj

Email me ► Jeffreypachtman@gmail.com

Find me on...

Instagram ► https://www.instagram.com/jeffreypachtman/

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en

Youtube ► https://youtube.com/c/ChefJeffreysKitchen

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.

What's up, guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some of our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

View Details

In this episode, I go into 3 of the main reasons why most people do NOT look like they lift, despite their vigorous efforts.

OTHER PODCASTY STUFF:

Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply For 1-1 Online Coaching ► https://jeffreypachtman.com/work-with-me/

Legion Supplements (Code Jeff for 20% off):https://bit.ly/32GxC05

Email me ► Jeffreypachtman@gmail.com

Find me on...

Instagram ► https://www.instagram.com/jeffreypachtman/

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en

Youtube ► https://youtube.com/c/ChefJeffreysKitchen

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.

What's up, guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some of our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

View Details

In this episode I talk questions from you guys about protein, finding your calorie target, and how to set up your home gym equipment.

For the article about meal prepping for beginners, click here.

For my Free Calorie Calculator, click here.

OTHER PODCASTY STUFF:

Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply For 1-1 Online Coaching ► https://jeffreypachtman.com/work-with-me/

Legion Supplements (Code Jeff for 20% off):https://bit.ly/32GxC05

Email me ► Jeffreypachtman@gmail.com

Find me on...

Instagram ► https://www.instagram.com/jeffreypachtman/

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en

Youtube ► https://youtube.com/c/ChefJeffreysKitchen

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.

What's up, guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some of our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

View Details

Apply For 1-1 Online Coaching ► https://jeffreypachtman.com/work-with-me/

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.

What's up, guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some of our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

View Details

In this episode, my friend Casey and I have a great discussion about emotional eating, stress eating, how to plan out your nutrition for the week, and how to build a sustainable routine for fat loss.

If you enjoyed this episode, please give Casey a follow on IG:

https://www.instagram.com/caseynicole_rd/

OTHER PODCASTY STUFF:

Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply For 1-1 Online Coaching ► https://jeffreypachtman.com/work-with-me/

Legion Supplements (Code Jeff for 20% off):https://bit.ly/32GxC05

Email me ► Jeffreypachtman@gmail.com

Find me on...

Instagram ► https://www.instagram.com/jeffreypachtman/

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en

Youtube ► https://youtube.com/c/ChefJeffreysKitchen

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.

What's up, guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some of our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

View Details

This is one of the biggest struggles people have with losing fat...

FOOD ENVIRONMENT.

Do you spend any time each Sunday planning out your meals?

Or do you just wing it?

Do you take time to prep some stuff in the fridge each week?

Or do you literally cook or eat out every single meal?

Both of these scenarios are most likely making your life more difficult and are probably the reason you're still struggling with losing fat.

Here's what to do instead:

Find your calorie target (you should know yours already since I sent you my calculator)
Set your protein intake (more on this in this week's podcast)
Batch cook your proteins and carbs for the week
Have everything ready to go so you don't have to overthink every meal

Make sure to listen to this week's podcast where I break down EXACTLY how I meal prep and how I teach my clients to meal prep every single week to help us get lean, stay on track, and stop riding the damn struggle bus, ya feel me?!!

OTHER PODCASTY STUFF:

Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply For 1-1 Online Coaching ► https://jeffreypachtman.com/work-with-me/

Legion Supplements (Code Jeff for 20% off):https://bit.ly/32GxC05

Email me ► Jeffreypachtman@gmail.com

Find me on...

Instagram ► https://www.instagram.com/jeffreypachtman/

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en

Youtube ► https://youtube.com/c/ChefJeffreysKitchen

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.

What's up, guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some of our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

View Details

In this episode, we are going to discuss everything Rapid Fat Loss:

Downsides
Benefits
Who should do it
Who shouldn't do it
What I am doing currently
How I set clients up with RFL

Want help setting up your rapid fat loss protocol?

Apply for coaching: https://jeffreypachtman.com/work-with-me/

View Details

OTHER PODCASTY STUFF:

Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply For 1-1 Online Coaching ► https://jeffreypachtman.com/work-with-me/

Legion Supplements (Code Jeff for 20% off):https://bit.ly/32GxC05

Email me ► Jeffreypachtman@gmail.com

Find me on...

Instagram ► https://www.instagram.com/jeffreypachtman/

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en

Youtube ► https://youtube.com/c/ChefJeffreysKitchen

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.

What's up, guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some of our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

View Details

International House Of Gains (Starts July 4th)!!!

This is my group training app where we will be training together for only $5 for your first month!

OTHER PODCASTY STUFF:

Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply For 1-1 Online Coaching ► https://jeffreypachtman.com/work-with-me/

Legion Supplements (Code Jeff for 20% off):https://bit.ly/32GxC05

Email me ► Jeffreypachtman@gmail.com

Find me on...

Instagram ► https://www.instagram.com/jeffreypachtman/

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en

Youtube ► https://youtube.com/c/ChefJeffreysKitchen

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.

What's up, guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some of our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

View Details

in this episode, I go over several tips on how to eat out while staying in a calorie deficit. If this episode was helpful, please subscribe and leave me a 5-star written review on apple podcasts!

OTHER PODCASTY STUFF:

Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply For 1-1 Online Coaching ► https://jeffreypachtman.com/work-with-me/

Legion Supplements (Code Jeff for 20% off):https://bit.ly/32GxC05

Email me ► Jeffreypachtman@gmail.com

Find me on...

Instagram ► https://www.instagram.com/jeffreypachtman/

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en

Youtube ► https://youtube.com/c/ChefJeffreysKitchen

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.

What's up, guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some of our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

View Details

In this week’s episode, I am doing a rapid-fire Q&A where I answer your guys’ health and fitness questions live on the podcast.

Most of you guys asked these questions last week through my question sticker on IG, you guys can follow me here:

https://www.instagram.com/jeffreypachtman/

Thanks for listening!

OTHER PODCASTY STUFF:

Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply For 1-1 Online Coaching ► https://jeffreypachtman.com/work-with-me/

Legion Supplements (Code Jeff for 20% off):https://bit.ly/32GxC05

Email me ► Jeffreypachtman@gmail.com

Find me on...

Instagram ► https://www.instagram.com/jeffreypachtman/

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en

Youtube ► https://youtube.com/c/ChefJeffreysKitchen

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.

What's up, guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some of our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

View Details

In this episode we discuss everything gut health related. I will also go over my experience with gut health issues and how I overcame them. These are the 4 things that have helped me the most:

Prebiotic-rich foods
Probiotic-rich foods
Walking after meals
Chewing more thoroughly

OTHER PODCASTY STUFF:

Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply For 1-1 Online Coaching ► https://jeffreypachtman.com/work-with-me/

Legion Supplements (Code Jeff for 20% off):https://bit.ly/32GxC05

Email me ► Jeffreypachtman@gmail.com

Find me on...

Instagram ► https://www.instagram.com/jeffreypachtman/

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en

Youtube ► https://youtube.com/c/ChefJeffreysKitchen

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.

What's up, guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some of our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

View Details

So you had a cheat day where you went overboard? Here’s what to do: 1. Forgive yourself. You are human. We all mess up from time to time. Realize that the only way to mess this up is to give up completely.

Don’t fast. You may feel the urge to fast or further restrict calories to punish yourself and say “well I’m just not hungry”…You’re not fooling anyone, you are punishing yourself. Don’t do that. It will just lead to continuing the binge-fest for 1-2 more days, which you don’t want.
No need to do extra cardio to burn off the calories. You are not going to run it off, sweat it off, or do a HIIT class to cancel out what’s already been done. Remember, you are human. This will create an unhealthy relationship with exercise and you will look at exercise as punishment for cheating on your diet rather than just moving your body and improving your quality of life.

USE THAT FUEL TO GET A BADASS WORKOUT IN! 4. Avoid stepping on the scale. Chances are the scale is not going to read what you want it to, so don’t bother with it today. You didn’t gain fat anyway, just water weight. So there really isn’t any point in weighing in.

Put that extra fuel to good use. Use those extra carbs and calories to fuel a good training session at the gym. Often times the reason training tends to suffer in a calorie deficit is a lack of muscle glycogen or stored carbohydrates in the body. Chances are you will feel stronger, and be able to push yourself harder in the gym with all those extra carbs. Put em’ to use!
Do some reflection/journaling to determine why or what caused the overindulgence. While it is important not to dwell on the past, if this is a common reoccurrence, it may be worthwhile to sit down and ask yourself a few questions. What emotions was I trying to cover up? Was the binge a result of skipping meals/being too restrictive? Etc…
If this has been happening on a consistent basis (weekly or more), decide if taking a diet break is right for you. Especially if you have been in a calorie deficit for quite some time, taking a short 1-2 week diet break of eating at maintenance may just help with your adherence.

Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply For 1-1 Online Coaching ► https://jeffreypachtman.com/work-with-me/

Legion Supplements (Code Jeff for 20% off):https://bit.ly/32GxC05

Email me ► Jeffreypachtman@gmail.com

View Details

In this week’s episode, we will be discussing how cardio impacts fat loss and long-term weight management. I will also be going over a few more questions relating to nutrition and training. Enjoy!

OTHER PODCASTY STUFF:

Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply For 1-1 Online Coaching ► https://jeffreypachtman.com/work-with-me/

Legion Supplements (Code Jeff for 20% off):https://bit.ly/32GxC05

Email me ► Jeffreypachtman@gmail.com

Find me on...

Instagram ► https://www.instagram.com/jeffreypachtman/

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en

Youtube ► https://youtube.com/c/ChefJeffreysKitchen

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.

What's up, guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some of our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

View Details

In this episode we are going to dive into the 9 things that actually matter for fat loss:

Sleep
Mental health
Relationship with food
Patience
Consistency
Calories
Steps
Protein
Strength training

Apply For Coaching: https://jeffreypachtman.com/work-with-me/

Legion Supplements (Use code "Jeff" for 20% off): https://bit.ly/32GxC05

Beginner's Guide To Strength Training: https://jeffreypachtman.com/strength-training-beginners-guide/

Free Calorie Calculator: https://jeffreypachtman.com/free-calorie-calculator/

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In this episode, I speak with fellow coach Max Larocque. We discuss everything from finding your why, how to approach fitness with ADHD, and how and why getting sober changed Max's life for good.

I think you guys are going to really enjoy this episode as me and Max both come from similar backgrounds and share some similarities.

Please give Max a follow here:

https://www.instagram.com/maxlarocquefitness/?hl=en

Love you guys!

OTHER PODCASTY STUFF:

Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply For 1-1 Online Coaching ► https://jeffreypachtman.com/work-with-me/

Legion Supplements (Code Jeff for 20% off):https://bit.ly/32GxC05

Email me ► Jeffreypachtman@gmail.com

Find me on...

Instagram ► https://www.instagram.com/jeffreypachtman/

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en

Youtube ► https://youtube.com/c/ChefJeffreysKitchen

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.

What's up, guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some of our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

View Details

In this episode, I am going to discuss the 8 things I am focusing on to lose fat for 10 weeks before the summertime.

Hope you enjoy and if you do, leave me a 5-star review on Apple podcasts!

OTHER PODCASTY STUFF:

Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply For 1-1 Online Coaching ► https://jeffreypachtman.com/work-with-me/

Legion Supplements (Code Jeff for 20% off):https://bit.ly/32GxC05

Email me ► Jeffreypachtman@gmail.com

Find me on...

Instagram ► https://www.instagram.com/jeffreypachtman/

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en

Youtube ► https://youtube.com/c/ChefJeffreysKitchen

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.

What's up, guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some of our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

View Details

PODCASTY STUFF AND LINKS:

Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj

Email me ► Jeffreypachtman@gmail.com

Find me on...

Instagram ► https://www.instagram.com/jeffpachtmanfitness

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffpachtmanfitness

Youtube ► https://youtube.com/c/ChefJeffreysKitchen

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.

What's up, guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some of our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

View Details

In this episode I spoke with Dr. Allan Bacon from a range of topics relating to:

The dangers and drawbacks of not getting enough sleep Amount of hours of sleep for athletes How to improve sleep quality Allan’s recommendations for sleep supplementation

Hope you enjoyed this episode as much as I enjoyed making it, please give Allan a follow below! Allan’s IG: https://www.instagram.com/allanbaconfitness/ PODCASTY STUFF AND LINKS: Get My Free Calorie Calculator ► https://bit.ly/3bhachS Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj Email me ► Jeffreypachtman@gmail.com - Find me on... Instagram ► https://www.instagram.com/jeffpachtmanfitness Podcast ► https://anchor.fm/jeffrey-pachtman Tiktok ► https://www.tiktok.com/@jeffpachtmanfitness Youtube ► https://youtube.com/c/ChefJeffreysKitchen

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here. I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals. What's up, guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online. I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest. We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some of our favorite foods while doing it. Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

View Details

In this episode I speak with Nick Anderson about everything ranging from:

The cabbage soup diet (Nick highly recommends if you want to poop your brains out for 3 days straight)
Other fad diets and dangerous MLMs that put you on extremely low calorie diets and damage your relationships with food
What to do if you’re a beginner in the gym
When is a good time to switch from a deficit to maintenance

If you enjoy this episode, please give Nick a follow:

https://www.instagram.com/nickandersonfitness/

PODCASTY STUFF AND LINKS:

Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj

Email me ► Jeffreypachtman@gmail.com

Find me on...

Instagram ► https://www.instagram.com/jeffpachtmanfitness

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffpachtmanfitness

Youtube ► https://youtube.com/c/ChefJeffreysKitchen

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.

What's up, guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some of our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

View Details

In today's episode with Astrid Naranjo (@Antidiet_dietitian), we discuss the importance of protein when it comes to changes in body composition and overall health.

We also discuss several nutrition topics surrounding food environments, trigger foods and how to deal with them, as well as strategies surrounding long-term weight loss management.

Follow Astrid on IG: https://www.instagram.com/antidiet_dietitian/

PODCASTY STUFF AND LINKS:

Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj

Email me ► Jeffreypachtman@gmail.com

Find me on...

Instagram ► https://www.instagram.com/jeffpachtmanfitness

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffpachtmanfitness

Youtube ► https://youtube.com/c/ChefJeffreysKitchen

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.

What's up, guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some of our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

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In this episode, I join my friend Jessie (@Fit4Jessie) and we discuss her weight loss journey, how she shifted her mindset and started to do the hard things even when she didn't want to. Please give Jesse a follow here: https://www.instagram.com/fit4jessie/ - PODCAST LINKS: Free Workouts: https://bit.ly/3J7Hn7E Online Coaching: https://bit.ly/3IUgJi1 Free Calorie Calculator: https://bit.ly/3ui7AvU Legion Products (Code Jeff for 20% off): https://bit.ly/32GxC05

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PODCASTY STUFF AND LINKS:

Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj

Email me ► Jeffreypachtman@gmail.com

Find me on...

Instagram ► https://www.instagram.com/jeffpachtmanfitness

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffpachtmanfitness

Youtube ► https://youtube.com/c/ChefJeffreysKitchen

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.

What's up, guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some of our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

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In this episode, the incredible Demetrius Parker Jr. and I talked about mindset hacks for weight loss. We went over from everything to gratitude, cold showers, to resetting that circadian rhythm.

You're gonna get a TON out of this episode, and if you do, give Demetrius a follow here: https://www.instagram.com/demetriuspjr/

PODCASTY STUFF AND LINKS:

Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply For 1-1 Online Coaching ► https://jeffreypachtman.com/work-with-me/

Email me ► Jeffreypachtman@gmail.com

Find me on...

Instagram ► https://www.instagram.com/jeffpachtmanfitness

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffpachtmanfitness

Youtube ► https://youtube.com/c/ChefJeffreysKitchen

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.

What's up, guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some of our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

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In this week's episode, Kim and I discuss weight loss around menopause.

For those of you know who don't know Kim, she is an incredible coach who has been an inspiration to me and many others in business and in life.

She comes on the episode this week to talk about some practical strategies for weight loss around menopause and how you can implement these tips on your own journey.

Follow Kim: https://www.instagram.com/kimschlagfitness/

OTHER PODCASTY STUFF:

Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj

Email me ► Jeffreypachtman@gmail.com

Find me on...

Instagram ► https://www.instagram.com/jeffreypachtman/

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en

Youtube ► https://youtube.com/c/ChefJeffreysKitchen

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.

What's up, guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some of our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

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In this episode, my friend Brooks and I discuss some strategies surrounding maintaining results without tracking calories, and just setting up for a more realistic and less restrictive approach to fitness.

Please follow her here: https://www.instagram.com/sweat.simple/

1-on-1 Coaching: https://jeffreypachtman.com/work-with-me/

Free calorie calculator: https://jeffreypachtman.com/free-calorie-calculator

Legion Supplements (20% off use Code Jeff): https://bit.ly/32GxC05

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In this episode with my spirit animal Marci, we talk about a lot of deeper topics. We connect about doing the DEEP WORK that is correlated with fitness, business, personal relationships and how it is ALL connected with your fitness goals.

I hope you found this episode as amazing as I did.

Follow Marci: https://www.instagram.com/marcinevin/

PODCASTY STUFF AND LINKS:

Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj

Email me ► Jeffreypachtman@gmail.com

Find me on...

Instagram ► https://www.instagram.com/jeffpachtmanfitness

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffpachtmanfitness

Youtube ► https://youtube.com/c/ChefJeffreysKitchen

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Today's episode is with the infamous Ted Gorman aka the man the myth the legend @Tedshredss!

You guys can follow him here: https://www.instagram.com/tedshredss/

Legion Supplements (use my code JEFF for 20% off your entire order): https://bit.ly/32GxC05

Join the Rapid Fat Loss Challenge: https://rapidfatlosschallenge.lpages.co/rapid-fat-loss-challenge/

OTHER LINKS:

Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj

Email me ► Jeffreypachtman@gmail.com

Find me on...

Instagram ► https://www.instagram.com/jeffreypachtman/

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en

Youtube ► https://youtube.com/c/ChefJeffreysKitchen

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.

What's up, guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some of our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

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Today I spoke with my good friend Leo Alves. Leo is an amazing online personal trainer who shares his experience, strength and hope for those who are struggling with finding balance on their fitness journey. We talked about everything from sugar and why it may not be as big of an issue as we’ve been told, why you should be tracking your nutrition and collecting as much data as possible, as well as how to use the scale to your advantage on your journey.

Follow Leo's IG: https://www.instagram.com/leoalvespt/

TIMESTAMPS

5:38 Remaining teachable on your fitness journey

8:33 3 Things we wish we knew about fitness before we started

15:00 unsustainable dieting vs. sustainable nutrition

19:00 eating “healthy” vs. eating in a deficit

22:00 Why sugar is NOT the problem

29:00 Why tracking calories will teach you so much/ common tracking mistakes

35:00 The more data you have the better with nutrition

38:00 How to use the scale to your advantage

44:00 How to weigh yourself properly

47:00 Why it’s so important to REPEAT the same THINGS! “CALORIE DEFICIT!!”

Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj

Email me ► Jeffreypachtman@gmail.com

Find me on...

Instagram ► https://www.instagram.com/jeffreypachtman/

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en

Youtube ► https://youtube.com/c/ChefJeffreysKitchen

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.

What's up, guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some of our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

View Details

"The best exercises for fat loss"

Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj

Email me ► Jeffreypachtman@gmail.com

Find me on...

Instagram ► https://www.instagram.com/jeffreypachtman/

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en

Youtube ► https://youtube.com/c/ChefJeffreysKitchen

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.

What's up, guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some of our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

View Details

In this episode we discuss:

-why most people give up on their fat loss, and how you can stop doing this

-the difference between motivation and momentum

-why doing something unsustainable isn't always the worst idea...

Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj

Email me ► Jeffreypachtman@gmail.com

Find me on...

Instagram ► https://www.instagram.com/jeffreypachtman/

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en

Youtube ► https://youtube.com/c/ChefJeffreysKitchen

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.

What's up, guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some of our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

View Details

Get My Free Calorie Calculator ► https://bit.ly/3bhachS Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj Email me ► Jeffreypachtman@gmail.com - Find me on... Instagram ► https://www.instagram.com/jeffreypachtman/ Podcast ► https://anchor.fm/jeffrey-pachtman Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en Youtube ► https://youtube.com/c/ChefJeffreysKitchen

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here. I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach yo Blaizes ur goals. What's up guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online. I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest. We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some our favorite foods while doing it. Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

View Details

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here. I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach yo Blaizes ur goals. What's up guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online. I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest. We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some our favorite foods while doing it. Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

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In this episode I’m gonna be talking about how to train in the gym or at home effectively, with proper intensity, and how to make sure that you never hit a plateau.

I think it’s so important that people understand how to train effectively for either muscle growth or for strength, and many people just aren’t training hard enough. This episode is going to help you understand how to make sure you are training hard enough and how to make sure you are always making progress. Enjoy!

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here. I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach yo Blaizes ur goals. What's up guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online. I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest. We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some our favorite foods while doing it. Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

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I used to be like you. I used to listen to all the advice from “gurus” online or friends making ridiculous claims about how they got in shape. Here’s some classic ones:

“I just cut out bread”
“I just stopped eating carbs”
“I just started fasting”
“I just started drinking celery juice”
“I just stopped eating meat”
“I just stopped eating grains”

You name it. People are quick to tell other people what to do without knowing the science. Wanna know the real reason your buddy lost all that weight———

Two words: CALORIE DEFICIT.

Now three words for emphasis: CALORIE FUCKING DEFICIT.

I used to think meal timing mattered. It doesn’t. I used to think that if I ate past 8pm my body stored more fat.

I used to think. I used to THINK way too much. You know what my problem was? Too much thinking. Not enough ACTION.

If you want to start seeing results, you gotta take action. Small actions. Consistently. Every day.

If you take one piece of toilet paper off a new roll every day, you don’t notice a difference in the size of that roll. But after weeks, you will definitely notice a big change. This is how fat loss works. Gradually. Small actions. Every day.

All you have to do is stop thinking and do this one thing, starting tomorrow...follow through. Make that small goal—-2 liters of water, walking for 10 minutes, meditate for 2 minutes, and follow through. Tomorrow.

You with me? Cool.

Love you.

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Being skinny fat...It's one of the most frustrating things.

You are somewhere in the middle and there is so much conflicting info, so I am going to tell you what to do:

Decide whether you need to cut or bulk

This means that if you are someone who is at a relatively high body fat, you should probably start with a fat loss phase.

If you are pretty skinny, and consider yourself an ectomorph, I would start you out with a lean muscle building phase.

This is going to vary from individual to individual, so don’t ever take someone’s blanket statement as to whether you should cut or bulk, always view it on a person-to-person basis.

LINKS

Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj

Email me ► Jeffreypachtman@gmail.com

Find me on...

Instagram ► https://www.instagram.com/jeffreypachtman/

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en

Youtube ► https://youtube.com/c/ChefJeffreysKitchen

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach yo Blaizes ur goals.

What's up guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

View Details

Hey :)

You may think that you are burning a TON of calories in the gym during your 1 hour training sessions…

The truth is, you’re not.

Lemme break down for you how your body actually burns calories:

-BMR (Amount of calories burned at rest): 60% -NEAT (Activity outside of the gym/exercise): 20% -TEF (Calories burned through ingesting meals): 10% -EAT (Calories burned through exercise): 10%

Keep in mind, our BMR is actually something we have very little control over, and will actually increase as we build more muscle through strength training on a regular basis and giving our body enough calories.

This may take several years of dieting, maintaining, and building with good programming (hence why I am such an advocate for coaching).

This process can get oversimplified, and you actually don’t have much control over your BMR, which is where 80% of your calories are burned.

So let’s focus on what you CAN control…your NEAT, where 20% of your calories are burned.

NEAT is an acronym for non-exercise activity thermogenesis. This is a big fancy word for your basic day-to-day activities—walking, doing laundry, shopping, picking up your kids, dancing, etc…It can be really easy to burn an extra 100-200 calories a day just from being more active.

Here’s a couple ways to increase your NEAT:

Park in the back of the store.
Take the stairs instead of the elevator.
Get a standing desk.
10 minute walk break from work.
Walk to the store instead of driving
Pace while you chat on the phone
Fidget>Standing still

You remember that fidgety kid in math class that couldn’t sit still? I guarantee you he was skinny.

The reason for that was he was burning a SHIT TON of calories just being a fidgety squirrel kid.

Part of someone’s propensity for higher NEAT is actually genetic, but if your purposefully track your steps, you will force yourself to burn more calories outside of the gym, which is where it counts…not the 1 hour that you spend on the treadmill everyday.

Hope this helped! - Get My Free Calorie Calculator ► https://bit.ly/3bhachS Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj Email me ► Jeffreypachtman@gmail.com - Find me on... Instagram ► https://www.instagram.com/jeffreypachtman/ Podcast ► https://anchor.fm/jeffrey-pachtman Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en Youtube ► https://youtube.com/c/ChefJeffreysKitchen

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There's a lot of misinformation in the fitness and nutrition industry, that's why I am here. I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach yo Blaizes ur goals. What's up guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online. I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest. We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some our favorite foods while doing it. Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

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It's super important to point these out, which is exactly why I made today's walk & talk about why non-scale victories matter. On your fat loss journey, non-scale victories are what are going to keep you motivated when things are not going as expected.

Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj

Email me ► Jeffreypachtman@gmail.com

Find me on...

Instagram ► https://www.instagram.com/jeffreypachtman/

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en

Youtube ► https://youtube.com/c/ChefJeffreysKitchen

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach yo Blaizes ur goals.

What's up guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

View Details

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here. I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach yo Blaizes ur goals. What's up guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online. I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest. We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some our favorite foods while doing it. Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

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Podcast Description

Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj

Email me ► Jeffreypachtman@gmail.com

Find me on...

Instagram ► https://www.instagram.com/jeffreypachtman/

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en

Youtube ► https://youtube.com/c/ChefJeffreysKitchen

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach yo Blaizes ur goals.

What's up guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

View Details

Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj

Email me ► Jeffreypachtman@gmail.com

Find me on...

Instagram ► https://www.instagram.com/jeffreypachtman/

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en

Youtube ► https://youtube.com/c/ChefJeffreysKitchen

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach yo Blaizes ur goals.

What's up guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

View Details

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here. I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach yo Blaizes ur goals. What's up guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online. I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest. We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some our favorite foods while doing it. Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

View Details

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here. I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach yo Blaizes ur goals. What's up guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online. I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest. We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some our favorite foods while doing it. Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

View Details

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here. I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach yo Blaizes ur goals. What's up guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online. I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest. We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some our favorite foods while doing it. Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

View Details

Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj

Email me ► Jeffreypachtman@gmail.com

Find me on...

Instagram ► https://www.instagram.com/jeffreypachtman/

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en

Youtube ► https://youtube.com/c/ChefJeffreysKitchen

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach yo Blaizes ur goals.

What's up guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

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In this episode I go over hacks out of help me in my calorie deficit as well as my online coaching clients stay Full, make dieting easy, and allow us to not go crazy in a calorie deficit. Get My Free Calorie Calculator ► https://bit.ly/3bhachS Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj Email me ► Jeffreypachtman@gmail.com - Find me on... Instagram ► https://www.instagram.com/jeffreypachtman/ Podcast ► https://anchor.fm/jeffrey-pachtman Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en Youtube ► https://youtube.com/c/ChefJeffreysKitchen

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here. I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach yo Blaizes ur goals. What's up guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online. I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest. We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some our favorite foods while doing it. Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

View Details

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here. I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals. What's up guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online. I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest. We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some our favorite foods while doing it. Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

View Details

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here. I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals. What's up guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online. I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest. We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some our favorite foods while doing it. Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

View Details

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here. I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals. What's up guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online. I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest. We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some our favorite foods while doing it. Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

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In this episode I go over the BEST ways to boost your metabolism,

Do not over-rely on CARDIO
Do not go low calorie for too long
Prioritize strength training!

Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj

Email me ► Jeffreypachtman@gmail.com

Find me on...

Instagram ► https://www.instagram.com/jeffreypachtman/

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.

What's up guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

View Details

Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj

Email me ► Jeffreypachtman@gmail.com

Find me on...

Instagram ► https://www.instagram.com/jeffreypachtman/

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.

What's up guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

View Details

Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj

Email me ► Jeffreypachtman@gmail.com

Find me on...

Instagram ► https://www.instagram.com/jeffreypachtman/

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.

What's up guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

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In today’s episode, I spoke with Brooke Madigan about maintaining fitness as a busy parent.

In this episode we discuss:

Tips for how to manage your kids nutrition
How to get your kids involved in meal preparation and exercise
How to get in solid home workouts that are fast and effective with minimal equipment
How to prioritize your own health to bring your best self into your kids’ relationship
How to track calories when preparing food for the whole family

Please give Brooke a follow on IG here!

Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj

Email me ► Jeffreypachtman@gmail.com

Find me on...

Instagram ► https://www.instagram.com/jeffreypachtman/

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.

What's up guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

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How to overcome self-sabotage

When you meet someone who has been consistent over many years with their fitness, you will find that they don’t do anything crazy.

No 1200 calorie diets.

No fasting for 72 hours.

No restricting carbs.

No juice cleanses.

The only people who do these things are people who are super impatient and looking for fast results.

I am going to use drug addicts in recovery as an example:

When first getting clean, many recovering addicts get their lives back very fast.

They get their license back.

They get their kids back.

They fall in love and get married.

They start working nonstop.

They become outwardly successful before they are able to work on the issues that made them use drugs as a coping mechanism in the first place.

These folks usually don’t stay clean.

The ones that do stay clean are the ones who take things slow.

They work on the fundamental issues that created this reliance on drugs.

They build a FOUNDATION.

It’s the same with fitness.

If you are looking to stop self-sabotaging, you can’t look at this like a temporary solution.

This is a lifestyle, which may mean that you see results slower.

You may need to workout 3 times a week instead of 6.

You may need to eat a balanced diet with some treats that you enjoy instead of trying to eat salads for every meal.

Make it sustainable, make it enjoyable, and you will find that you are able to maintain it for years and years.

Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj

Email me ► Jeffreypachtman@gmail.com

Find me on...

Instagram ► https://www.instagram.com/jeffreypachtman/

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.

What's up guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

View Details

Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj

Email me ► Jeffreypachtman@gmail.com

Find me on...

Instagram ► https://www.instagram.com/jeffreypachtman/

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.

What's up guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

View Details

Tips for navigating a busy summer in a calorie deficit

Cycle your calories

You may have actually never heard of this, but me and many of my online coaching clients (especially those who like to go out on the weekends) find this one super helpful.

Here’s how it works:

If you know that Saturday and Sunday you are going out to eat and going to be out that night, you can cycle your calories for the rest of the week/

EXAMPLE: Your deficit calories are 1800 per day.

M-F you could eat 1500. This would give you an extra 1500 calories to put into your weekend festivities and still be in a deficit. Pretty cool huh?

Give yourself a calorie buffer

This is like calorie cycling, but on a daily basis.

If you know that you are going to have about 1,000 calories for dinner, and your goal is to eat 1800, you would just eat 800 calories for breakfast and lunch. This would leave you a big buffer of 1,000 calories for dinner and still remain in a deficit.

One Plate Method

Fill your plate with:

Half Veggies
1/4 protein
The rest with carbs and fats

One you have that plate at a barbecue for example, you are done.

Simple right? Keeps calories in check, and keeps you in a calorie deficit.

DOTS

Stop overthinking this shit.

If you mess up, get back on track.

Matter of fact, the only way to fuck up, is to quit completely.

So just keep fucking going. No matter what.

Love you.

Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj

Email me ► Jeffreypachtman@gmail.com

Find me on...

Instagram ► https://www.instagram.com/jeffreypachtman/

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.

What's up guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

View Details

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here. I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals. What's up guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online. I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest. We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some our favorite foods while doing it. Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

View Details

We know that in order to lose weight, you need to be in a calorie deficit. In other words, eating less calories than your body burns. So before all the Karens starts sending me emails about how they are eating 1200 calories and STILL NOT LOSING FAT, you need to know this:

Without a calorie deficit, fat loss is not possible. It’s just not.

No matter how much people want to argue this, and don’t want it to be true, it still is true.

However…

You should also be doing these 5 things:

Eating in a calorie deficit
Strength Training 3-4x a week
Getting 7-9 hours of sleep
Eating sufficient protein
Walking 7-10k steps/day

If you aren’t doing one of these 5 things, chances are you are missing a piece of the fat loss puzzle.

You haven’t actually plateaued… There a few reasons why you may not actually be plateaued, you just think you are:

Only using the scale.
Not tracking calories accurately
Not being as consistent as you think

I run into this a lot with my online coaching clients, and it can definitely be frustrating when the scale doesn’t move.

Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj

Email me ► Jeffreypachtman@gmail.com

Find me on...

Instagram ► https://www.instagram.com/jeffreypachtman/

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.

What's up guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

View Details

If you are not an athlete, fitness competitor, or just EXTREMELY type A…

Meal plans are not the answer.

When I start working with a new client, they often ask me “am I going to get a meal plan?”

To which I reply, “You are going to write your own meal plan.”

One of the first things we work on is learning how to track calories accurately using a food scale and coming up with 4 full days of eating that fit their goals based on what we discuss.

These 4 days will include snacks, treats, eating out at restaurants, etc..

I want these meals to be as close to what they normally eat, that way we are not shaking their whole world upside down right off the bat.

Some of my clients eat McDonald’s from time to time.

Some of my clients eat nothing but whole, unprocessed foods.

They eat the way that makes them feel good.

Food is not just fuel.

Food is culture.

Food is celebration.

Food is family.

So Suzy from GNC has good intentions writing you that meal plan, but not everyone is looking to eat brown rice and tilapia the rest of their life.

Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj

Email me ► Jeffreypachtman@gmail.com

Find me on...

Instagram ► https://www.instagram.com/jeffreypachtman/

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.

What's up guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

View Details

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here. I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals. What's up guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online. I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest. We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some our favorite foods while doing it. Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

View Details

Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj

Email me ► Jeffreypachtman@gmail.com

Find me on...

Instagram ► https://www.instagram.com/jeffreypachtman/

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.

What's up guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

View Details

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here. I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals. What's up guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online. I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest. We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some our favorite foods while doing it. Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

View Details

PROTEIN VIDEO: https://www.youtube.com/watch?v=B9D5aC8TAr8

Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj

Email me ► Jeffreypachtman@gmail.com

Find me on...

Instagram ► https://www.instagram.com/jeffreypachtman/

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.

What's up guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

View Details

Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj

Email me ► Jeffreypachtman@gmail.com

Find me on...

Instagram ► https://www.instagram.com/jeffreypachtman/

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.

What's up guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

View Details

Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj

Email me ► Jeffreypachtman@gmail.com

Find me on...

Instagram ► https://www.instagram.com/jeffreypachtman/

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.

What's up guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

View Details

Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj

Email me ► Jeffreypachtman@gmail.com

Find me on...

Instagram ► https://www.instagram.com/jeffreypachtman/

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.

What's up guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

View Details

Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj

Email me ► Jeffreypachtman@gmail.com

Find me on...

Instagram ► https://www.instagram.com/jeffreypachtman/

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.

What's up guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

View Details

Hey :)

One of the easiest ways to improve your relationship with food is to stop labeling foods as good or bad.

There are nutrient-dense foods, and less nutrient-dense foods.

Usually foods with one to 4 ingredients are generally more nutrient dense. Eat these 80% of the time.

Foods with more ingredients are generally more processed and less nutrient-dense. Eat these 20% of the time.

You don’t need to cut out foods that make you happy.

You don’t need to cut out foods that make life more enjoyable for you.

You should, however, include more foods that make you FEEL better.

When I say feel better, I don’t mean instantly.

Eating a big bowl of greens is not going to make you feel good instantly (unless you’re a freak and love big ass salads like myself).

An hour, two hours, the next day, these foods are going to make you feel amazing.

It’s an investment with no immediate payoff.

It’s like a mutual fund vs. DOGE coin.

Am I saying you should only invest in mutual funds? No, because I am not a financial advisor.

I am saying you should probably have the majority in the long-term, reliable investment. The rest, can go towards something a little more exciting.

80/20.

Pretty cool concept.

Pizza is not bad.

Kale is not good.

Pastries are not bad.

Beets are not good.

They are just food, they have no moral compass.

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Email me ► Jeffreypachtman@gmail.com

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Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.

What's up guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

View Details

Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj

Email me ► Jeffreypachtman@gmail.com

Find me on...

Instagram ► https://www.instagram.com/jeffreypachtman/

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.

What's up guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

View Details

Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj

Email me ► Jeffreypachtman@gmail.com

Find me on...

Instagram ► https://www.instagram.com/jeffreypachtman/

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.

What's up guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

View Details

Hey :)

You know what’s dumb?

Trying to track calories on a weekend that you know you are going to be surrounded by delicious food, family, loved ones, and tons of memories.

You know what else is dumb?

Trying to do that, falling off track/binging, feeling like a failure, and then trying to “fast and burn off the calories” on Monday.

Here’s what to do instead:

Be mindful, enjoy your weekend, have some drinks if you do that, have some laughs, have some good food and make a plan to do just that.

Don’t bring your food scale.

Don’t portion out your snacks.

Just have a good time.

One meal is not going to fuck up your progress.

One day is not going to fuck up your progress.

One weekend is not going to fuck up your progress.

When Monday rolls around, don’t try to restrict your calories and do extra cardio, just get back on track.

Remember, if you are doing this for the rest of your life, then you have nothing to worry about.

You got this.

Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj

Email me ► Jeffreypachtman@gmail.com

Find me on...

Instagram ► https://www.instagram.com/jeffreypachtman/

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.

What's up guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

View Details

Hey :)

You know what’s fucking stupid?

“How to lose weight fast” was googled over 500,000 times in 2020.

You know why that’s fucking stupid?

Because 2020 could have been the year that most people gave up the diet culture bullshit of trying to lose weight as fast as possible and finally do what’s sustainable for once.

It’s not your fault though.

It’s marketing.

Just because someone has “Dr.” Next to their name, does not mean you should be taking nutrition advice from them.

There are a ton of doctor influencers online pushing their weird diets, telling you that you are insulin resistant, and the only way to fix this is to buy their new diet book or their new supplement.

“It’s not your fault, it’s western diet culture.”

“It’s not the fact that you are eating too many calories, it’s the carbs.”

These same doctors will tell you that calories in, calories out is BAD SCIENCE, and then put you on a fasting protocol that claims to optimize fat burning, at the same time putting you into a calorie deficit—the same thing they are telling you doesn’t work…???!

It’s fucking stupid.

If you go on a fad diet right now and drop 40 pounds in 4 months, but then over the course of the next 8 months you gain it back plus more….

You actually GAINED weight over the course of a year.

Now, let’s say you take the sustainable route and lose 4 pounds per month over the course of a year…

You actually LOST 48 pounds over the course of a year.

So, now you see how going slower is actually faster (weird sentence, but it makes sense).

PS: Carbs don’t make you fat. Fruit doesn’t make you fat. Without insulin you would die. Brown rice is not better than white rice. You can still eat processed foods and lose weight. Eating organic has nothing to do with weight loss. You should still eat fucking vegetables because they are delicious and keep you full. You should probably be eating 3-4x as much protein as you are right now. That’s it. Love you.

Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj

Email me ► Jeffreypachtman@gmail.com

Find me on...

Instagram ► https://www.instagram.com/jeffreypachtman/

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.

What's up guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

View Details

“Eat your breakfast! It’s the most important meal of the day!”

Chances are growing up as a kid, you heard somebody say this to you.

People used to think that breakfast would stoke your metabolic fire.

If you start the day with a big breakfast, it will keep your metabolism burning, as if there is just a gigantic stove that needs more coal thrown into it with a constant supply of Kellogg’s Frosted Flakes.

Here’s the thing:

They were wrong, but they also weren’t wrong about breakfast possibly being the most important meal of the day. I’ll explain.

In the last 5 years, intermittent fasting has absolutely EXPLODED.

Every fitness influencer came on their feeds to spread the news about how you don’t need to eat breakfast, and most people are fat because they aren’t skipping breakfast.

That your body magically melts fat directly off of your less-desirable trouble areas if you only have an 8 hour eating window from 12pm-8pm…

There are some issues with this however, and if you want to hear my experience with intermittent fasting and why I don’t really use it anymore, check out today’s podcast episode in the bio.

While IF works for many, it’s not because it is MAGIC. It creates a calorie deficit by cutting out 300-500 calories out of your daily total by omitting breakfast…If you don’t BINGE.

Many people have a poor relationship with food, and the limited eating window may trigger an absolute free-for-all subconsciously.

Intermittent fasting is not magic, and for many of my online coaching clients, it has worked in the past, but led to binging tendencies in the end.

How me and many of my online coaching clients have improved or solved our binging tendencies is to actually address the main issue in conjunction with eating a LARGE breakfast.

Eating a large breakfast creates satiety, it allows for more protein into your daily nutrition, and it also led to less late-night snacking and overeating.

Try it out, let me know if it helps. It may work for many, but not for all. We are all individuals, but the only way to know is to try,

Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj

Email me ► Jeffreypachtman@gmail.com

Find me on...

Instagram ► https://www.instagram.com/jeffreypachtman/

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.

What's up guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

View Details

Hey :)

In order to improve your relationship with food, you have to try and not fix everything all at once.

This is where many people fail, so pay attention.

Got it?

Suzy from Saskatchewan went on a 30 day keto booty blast detox cleanse.

She lost 30 pounds!

Now Suzy is back at the office on Monday lookin’ like a straight up snack in her new pants suit, and you’re like “Hmmmm maybe that would work for me…?”

Put the fuckin’ MCT enema down!

Before you do that, think about this:

6 months from now, Suzy is gonna be going through a break up with her new boyfriend Brett.

Suzy is gonna eat a whole plate of French fries, feel like a failure and continue to binge. She is going to step on the scale, see the 10+ pounds of water weight she gained overnight, and continue to binge from feelings of failure and stuffing her feelings.

Meanwhile you are still chugging along, because YOU decided to work with a qualified coach.

You are eating in a slight calorie deficit, strength training, eating a little more protein, and making slow and steady progress.

Even though you are only losing around 2-4 pounds per month, what you are doing is not crazy and it’s not hard to sustain.

6 months further down the road, you are down 24 pounds of fat (your body looks completely different because you are also putting on a bit of muscle too), and Suzy is approaching you asking you how you did it.

She throws away her MCT oil enema and joins the sustainable ass muthaphukkin’ party.

See? You did the right thing. I’m so proud of you.

Now, if you need help with this shit because you are sick and tired of wondering if you’re doing it right, I am opening up a couple coaching slots in June, but you can apply now. Link is in my bio.

PEACE.

Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj

Email me ► Jeffreypachtman@gmail.com

Find me on...

Instagram ► https://www.instagram.com/jeffreypachtman/

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.

What's up guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

View Details

There are usually some clear signs of emotional eating...

Being extra hungry usually means there is something deeper going on.

It could be sleep, stress, anxiety, relationship issues, or maybe just feeling depressed. The first step is to actually stop and ask yourself "Am I actually hungry?"

If the answer is yes, go ahead and eat a full meal and track it.

If the answer is no, set a timer on your phone for 15 minutes. In that 15 minutes, grab a journal, write down what emotions you are dealing with. Chances are there are some things you are not addressing or don't want to look at. Write them down and recognize them. Once you do this, you can meditate for 10 minutes. Just sit there.

If after that 15 minutes you still want to have what you are craving, that's fine but track it.

Forgiveness and compassion are 2 principles to practice when emotional eating happens, because even if you get good at the exercise above, it WILL happen again. Don't beat yourself up. Address it and get back on track.

Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj

Email me ► Jeffreypachtman@gmail.com

Find me on...

Instagram ► https://www.instagram.com/jeffreypachtman/

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.

What's up guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

View Details

Fat loss is all about sticking to your deficit.

The problem is that shit is HARD.

Especially when you start to get deeeeep into a deficit.

I mean it's like our biology and survival instincts kick in, and all we can think about is food.

We are going to go over some hacks to make dieting easier today, and no this is not some TOXic DieeettttTt CuLtUReee BS....this is just realistic fat loss advice from someone who has struggled with getting lean his entire life.

1. Changing your food environment.

This is tough, especially if you have kids or a significant other who likes to have all the SNACKS. One thing that will help a ton with at least tracking those calories is having individual serving size bags. I know, not as fun as hulk-fisting a swaddle of cheez-its straight out of the box and down your gullet, but it will make accurate tracking so much easier. How many times have you "guesstimated" those handfuls of crackers, chips, cookies, or just not tracked them at all? It's all about honest tracking, and the calories per serving will be right there on the box.

2. Staying Busy

This is probably the most important "HACK" of this post. Just because you need to stay fucking busy if you don't want to think about food all day. Your body is smart, we survived as human beings because we were able to sustain life. If you try to starve your body, you will be thinking about food 24/7, which is why staying busy is key. Have you ever noticed how when you are doing something you truly love, food is the last thing on your mind? If you are bored, boredom eating is going to absolutely take over, and you will not succeed. Instead, go on a walk, go lift, write down some goals, journal, meditate, go for a hike, go play a sport, go PLAY, find a hobby/craft, go DO SOMETHING. Staying inside on the weekends on the couch will for sure 10000% result in you overeating.

3. Curbing your cravings

Sensitive subject here. I am just going to share my experience because I am not a fan of completely avoiding those cravings, but instead, listening to them and handle them when they come up. This is called craving maintenance, and I think it is valuable. Instead of avoiding those cravings and then waiting until they are punching you in the face like Mayweather is about to do to that Paul kid, handle them when they come up. For example, if you know chocolate is your thing, have a piece of dark chocolate every night. Or you can try this, I like to make a berry cereal with a ton of frozen berries and some cashew milk. Curbs my cravings every time and gives me a ton of micronutrients (underrated...because health).

Hope these helped!

LINKS!

Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj

Email me ► Jeffreypachtman@gmail.com

Find me on...

Instagram ► https://www.instagram.com/jeffreypachtman/

Podcast ► https://anchor.fm/jeffrey-pachtman

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View Details

Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj

Email me ► Jeffreypachtman@gmail.com

Find me on...

Instagram ► https://www.instagram.com/jeffreypachtman/

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.

What's up guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

View Details

ULTIMATE GUIDE TO COUNTING CALORIES: https://youtu.be/fA1G66VN14Q

Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj

Email me ► Jeffreypachtman@gmail.com

Find me on...

Instagram ► https://www.instagram.com/jeffreypachtman/

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.

What's up guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

View Details

Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj

Email me ► Jeffreypachtman@gmail.com

Find me on...

Instagram ► https://www.instagram.com/jeffreypachtman/

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.

What's up guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

View Details

Hey :)

Let’s talk playing the tape forward.

This is something used in addiction recovery for addicts who wish to stop using drugs.

Play the tape forward to how your current decisions will affect you in the future.

This is key.

How will laying on the couch instead of your workout affect your habits tomorrow, how will it affect your consistency this week, how will it affect your results down the road?

Playing the tape forward has always been in my toolbox, and if it isn’t in yours, I suggest you start.

Envision yourself 2 years from now, if you did everything right most of the time.

You would be happy, healthy, more confident, and not to mention looking amazing.

Picture what you would look like.

Picture how you would walk, how you would talk.

Picture of the new opportunities that will present themselves with your newfound identity.

Pretty cool huh?

Now think to yourself, how can I make sure to get there by crushing today?

Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj

Email me ► Jeffreypachtman@gmail.com

Find me on...

Instagram ► https://www.instagram.com/jeffreypachtman/

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.

What's up guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

View Details

Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj

Email me ► Jeffreypachtman@gmail.com

Find me on...

Instagram ► https://www.instagram.com/jeffreypachtman/

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.

What's up guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

View Details

Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj

Email me ► Jeffreypachtman@gmail.com

Find me on...

Instagram ► https://www.instagram.com/jeffreypachtman/

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.

What's up guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

View Details

Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj

Email me ► Jeffreypachtman@gmail.com

Find me on...

Instagram ► https://www.instagram.com/jeffreypachtman/

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.

What's up guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

View Details

Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj

Email me ► Jeffreypachtman@gmail.com

Find me on...

Instagram ► https://www.instagram.com/jeffreypachtman/

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.

What's up guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

View Details

Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj

Email me ► Jeffreypachtman@gmail.com

Find me on...

Instagram ► https://www.instagram.com/jeffreypachtman/

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.

What's up guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

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Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj

Email me ► Jeffreypachtman@gmail.com

Find me on...

Instagram ► https://www.instagram.com/jeffreypachtman/

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.

What's up guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

View Details

Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj

Email me ► Jeffreypachtman@gmail.com

Find me on...

Instagram ► https://www.instagram.com/jeffreypachtman/

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.

What's up guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

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The scenic route.

Too many people rush to get to their destination.

They don’t stop and enjoy the process.

I like tracking calories.

I like weighing my food.

I like knowing what I’m putting into my body.

I like trying to fit things into my macros while still hitting my micros.

I like solving puzzles.

To me, tracking nutrition is like solving a puzzle.

I like preparing meals that help me hit my targets.

I like learning about different recipes and cooking techniques.

I like learning about different exercises and how they target different muscle groups.

I like learning about mobility and how to fix issues with posture.

I enjoy these things, and I am grateful that I took the time to learn these things, because they make my life better.

They help me improve my health and longevity.

They help give me a hobby and something I am passionate about.

Most importantly, they help me help others.

When I have a new client, I take it on as an opportunity to teach them why we are doing what we are doing.

I try to help them understand that it’s okay to mess up.

It’s okay to not be perfect.

It’s okay to hold ourselves accountable.

It’s okay to show ourselves tough love.

It’s okay to eat out with the fam on Mother’s Day.

It’s a beautiful process when you see it click for someone.

They start to enjoy the process.

They start to realize there is no deadline, they can take their time and take the scenic route.

Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj

Email me ► Jeffreypachtman@gmail.com

Find me on...

Instagram ► https://www.instagram.com/jeffreypachtman/

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.

What's up guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

View Details

Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj

Email me ► Jeffreypachtman@gmail.com

Find me on...

Instagram ► https://www.instagram.com/jeffreypachtman/

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.

What's up guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

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Will be back tomorrow!

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Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj

Email me ► Jeffreypachtman@gmail.com

Find me on...

Instagram ► https://www.instagram.com/jeffreypachtman/

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.

What's up guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

View Details

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here. I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals. What's up guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online. I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest. We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some our favorite foods while doing it. Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

View Details

Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj

Email me ► Jeffreypachtman@gmail.com

Find me on...

Instagram ► https://www.instagram.com/jeffreypachtman/

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.

What's up guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

View Details

Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj

Email me ► Jeffreypachtman@gmail.com

Find me on...

Instagram ► https://www.instagram.com/jeffreypachtman/

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.

What's up guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

View Details

Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj

Email me ► Jeffreypachtman@gmail.com

Find me on...

Instagram ► https://www.instagram.com/jeffreypachtman/

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.

What's up guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

View Details

Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj

Email me ► Jeffreypachtman@gmail.com

Find me on...

Instagram ► https://www.instagram.com/jeffreypachtman/

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.

What's up guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

Quality of food matters.

Quantity of food matters.

Neither of them is all that matters, especially if your goal is fat loss and improving overall health.

Quality matters because you should be getting most of your foods from Whole Foods (I hate how iPhones capitalize that.)

Nutrient dense, high quality vegetables, fruits, and lean proteins will help you reach your fat loss goals.

Not to mention, most of these foods are high in volume, meaning that you can eat a lot of them for very little calories.

You can get fat eating chicken, broccoli, and avocados.

You can get fat eating “superfoods”!

Quantity matters for fat loss Because you need to be in a calorie deficit.

If you are not in a calorie deficit it doesn’t matter how much kale and spinach you are eating, you will not lose weight.

I have had several clients who eat nothing but non-starchy vegetables and wonder why they cannot lose weight.

You can overeat healthy foods, it happens all of the time!

EX: next time you are dipping your carrots in hummus, weigh out how much hummus you are actually eating. Chances are you think a light mid day snack that’s only 100-200 calories is more like 450-600 calories.

So what is more important quality or quantity?

The answer is they are both equally important.

There you go. IT DEPENDS. 😂

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Get My Free Calorie Calculator ► https://bit.ly/3bhachS

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Email me ► Jeffreypachtman@gmail.com

Find me on...

Instagram ► https://www.instagram.com/jeffreypachtman/

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.

What's up guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

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Creating a nighttime routine for fat loss

A lot of people don’t know this, but people who stay generally lean year-round and don’t struggle with their weight have statistically higher quality of sleep.

Why is that?

⁃Decreased grehlin (the hunger hormone)

⁃Increased leptin (the satiety hormone)

⁃Improved blood sugar

⁃Less cravings

⁃More energy for NEAT (Non-exercise activity thermogenesis)

⁃More likely to make better choices when well rested

⁃More likely to have effective strength training sessions

The body is extremely smart. You can’t outsmart the body.

If you aren’t getting good enough sleep, here are some things that have helped me tremendously:

Taking a hot shower before bed (there’s science behind this)
Turning off all blue lights in my room 2 hours before bed (yes, even your lamps omit some blue light)
Stop eating my last meal 2 hours before bed (work in progress)
Have a hot beverage
Stop drinking caffeine after 12pm (caffeine has a 4-9.5 hour half-life)
Stretch/do some light yoga
Supplement with 200mg of magnesium glycinate (notice how I put this LAST)

Hope these tips help you get into a better nighttime routine and feel more rested! They have helped me TONS.

Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj

Email me ► Jeffreypachtman@gmail.com

Find me on...

Instagram ► https://www.instagram.com/jeffreypachtman/

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.

What's up guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

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Meal prep hacks for people who hate meal prepping

HEEEEEYYYYYYYYYOOOOOOOO!

I don’t eat out a lot.

Mostly because we are going back into lockdown here, but mainly because I like to know what is going into my food.

I also enjoy cooking and eating at home.

I also like MONEY.

Making my own food at home saves me time (I’ll explain), money, and helps me hit me goals.

How cooking at home saves me time:

Taking 1 hour out of my week to prep out a protein source, a carb source, and a vegetable source makes life easy for me. I don’t have to drive around wondering what kind of food I want, how it is going to fit into my goals, and how I am going to get it.

Most good food takes time to prepare. You will probably be waiting at the restaurant for 15-30 minutes for your food to finish cooking.

If you take that 30 minutes you are spending waiting for food 3 times a week and use it to prep your nutrition, you are saving TIME.

Not to mention it takes time to make money.

HOW IT SAVES ME MONEY:

The price of a teriyaki chicken rice bowl at my favorite spot here in town is 11.99.

For that same price, I can make about 12 servings of the same rice bowl.

EASY WIN.

Not to mention my favorite teriyaki place uses a ton of refined oils, LOTS of sugar in their teriyaki, and they don’t even give you that much protein or veggies.

The macros kind of suck for my current goals.

When I make it at home, I control the micros and macros, making it much easier to get what I need from each meal.

I AM NOT SAYING DON’T EAT OUT AT RESTAURANTS!

If you took that $50-60 you spend each week at a restaurant and cooked at home for 12 weeks, you would save over $700.

WOAH.

Now you could take that money and hire an online coach, a personal trainer, or use that money to help you achieve your goals.

I AM NOT SAYING DON’T EAT OUT AT RESTAURANTS!

I am just saying it may not be the best idea to do very often, especially if your goal is fat loss :)

Get My Free Calorie Calculator ► https://bit.ly/3bhachS

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Email me ► Jeffreypachtman@gmail.com

Find me on...

Instagram ► https://www.instagram.com/jeffreypachtman/

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.

What's up guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

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Paralysis by analysis.

Most people suffer from this.

It’s just fear from overthinking.

It reminds me of when I was interviewing for my first job when I was 16 at Subway.

I had 3 days to obsess over how the interview would go. I wanted that job so bad, but I kept writing these scripts to movies that would never be made.

“You have no experience, get the f*** out of my office!”

For some reason, our heads like to play out the worst case scenarios.

Maybe this is only for us who were born in households with “realists” for parents.

I was never encouraged to chase after my own dreams and goals. I was always encouraged to take the safe route.

As a matter of fact, if I showed my parents a picture of my favorite bodybuilder when I was 16, I probably would have been laughed at and told that my genetics would never let me look anything like that. Or “do you know how much steroids those people do?”

You can probably relate to having “realists” for parents, and unfortunately that probably turned you into a bit of an over thinker.

You are skeptical.

You are skeptical that this thing is working.

You are walking 10k steps/day, lifting 4x per week, eating in a calorie deficit, eating tons of protein, and still no results.

Frustrating, I know. I’ve been there.

Here’s the thing though:

You are seeing results, you’ve just been conditioned to be a realist, and aren’t seeing them on your own time.

Give it some time. Be patient. Keep fucking going. No matter what.\

Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj

Email me ► Jeffreypachtman@gmail.com

Find me on...

Instagram ► https://www.instagram.com/jeffreypachtman/

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.

What's up guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

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How to not have shitty workouts:

Most people have shitty workouts.

Not shitty in the sense of how you feel.

I’m sure that euphoric high that you get from sweating out 10 pounds of electrolyte-infused salt juice out of your pores feels amazing, but you may not actually be achieving the intended result.

Ask yourself this question:

“What is the goal of my workouts?”

PS: Don’t lie to yourself.

“I’m not really doing it to change the way I look.”

The primary reason you are working out 5-6 days a week is to look good naked.

You want to have more self confidence.

You want to feel STRONG.

You want to improve your mental health.

You want to not wake up in PAIN.

If these are your goals, following a proper strength training program 3-4x per week will help you achieve that.

I am not going to shit on Orange Theory or Beachbody.

However, this is a different kind of training.

You actually have to lift HEAVY.

You actually have to. REST.

You actually have to TRACK.

You should be a following a program that is 4-12 weeks long, that is relatively challenging.

You should incorporate 9-12 sets per muscle group per week for optimal muscle growth.

You probably won’t be sweating from these workouts.

You probably won’t have a runner’s high.

You probably won’t be sore for 4 days afterwards (besides your first week).

You will notice yourself getting stronger, having more energy, increased mood, and your body changing drastically though.

This won’t happen overnight.

It may take 6 months to a year to see noticeable changes in your physique, but you will be glad you did it, and you will continue to do it, because you will fall in love with it.

PS: Stop boofing raspberry ketones, it’s gross.

NOTES:

Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj

Email me ► Jeffreypachtman@gmail.com

Find me on...

Instagram ► https://www.instagram.com/jeffreypachtman/

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.

What's up guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

View Details

Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj

Email me ► Jeffreypachtman@gmail.com

Find me on...

Instagram ► https://www.instagram.com/jeffreypachtman/

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.

What's up guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

View Details

🔑 How to be more consistent with your fat loss journey!

Often in such a confusing and controversial space, nutrition and fitness can be really overwhelming.

There is tons of new information constantly coming out, but the true principles of fat loss remain the same.

You need to create a calorie deficit, eat high protein, strength train, and stay active.

This can be a lot of habits for someone to implement right off the bat, so it is always better to implement a Progressive approach.

The fact of the matter is, most people try to do too much at once. What this means is that your consistency will be lacking.

In order for you to make this thing work, you have to be consistent. Not 100% of the time, only 80% of the time.

However, it may surprise you to find out that you were only being consistent maybe half the time. That is why tracking your consistency is so important. Using something like a spreadsheet or a paper calendar with big X’s and O’s can be really helpful.

Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj

Email me ► Jeffreypachtman@gmail.com

Find me on...

Instagram ► https://www.instagram.com/jeffreypachtman/

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.

What's up guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

View Details

Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj

Email me ► Jeffreypachtman@gmail.com

Find me on...

Instagram ► https://www.instagram.com/jeffreypachtman/

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.

What's up guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

SHOW NOTES:

You have been lied to. The scale is not the most accurate marker of progress. Especially when your goal is fat loss. There are going to be tons of changes happening in your body, So stop putting so much “weight” enter that little digital number that you see every single morning. Taking weekly averages helps, because overtime you stop being so obsessive about that number, and realize that over time it is trending down. Also understand that if you are on a good fat loss program, you will beginning muscle and losing fat at the same time. Muscle and fat weigh the same amount but muscle is much denser than fat. You may see tremendous changes in your body that are not showing up on the scale. This can be really frustrating, but just keep going and you’ll start to see changes in your progress photos, waist measurements, and other ways that have nothing to do with the scale. my hope for you is that you actually change your relationship with the scale, understand that it is just data, and it is just a tool. The scale is not good, it’s not bad, it’s just a piece of equipment amongst many pieces of equipment that me and my clients used to gauge their progress. Using a line graph to plot your weight may be really helpful on your journey. MyFitnessPal actually has a graphing function built in That allows you to track your weight daily and plot it on a graph so you can see the trends go down over time. This can be really motivating, because you may not see the train to go down week after week, but when you zoom out on a three month. You can see clearly that that line is going down. Your weight is going to bounce all over the fucking place, and you have to be OK with that. If it is a constant every day struggle for you to deal with your emotions surrounding the scale, I recommend you put a note above your scale that says “it’s just water” To remind yourself that you did not gain fat overnight. Hope this post helps you develop a better relationship with the scale, use it as a tool, and not as the end all be all of progress. Love you. If you have any questions drop them down below. Talk soon.

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Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj

Email me ► Jeffreypachtman@gmail.com

Find me on...

Instagram ► https://www.instagram.com/jeffreypachtman/

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.

What's up guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

View Details

Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj

Email me ► Jeffreypachtman@gmail.com

Find me on...

Instagram ► https://www.instagram.com/jeffreypachtman/

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.

What's up guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

View Details

Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj

Email me ► Jeffreypachtman@gmail.com

Find me on...

Instagram ► https://www.instagram.com/jeffreypachtman/

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.

What's up guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

View Details

Weight Loss and Fat Loss are often lumped into the same conversation.

⠀

They shouldn't be.

⠀

They are two VERY different things.

⠀

Weight loss is what your mom did in the 70s,80s,90s, doing tons of aerobics, zumba, Jenny Craig, and Weight Watchers.

⠀

Remember how excited she got about the scale going down 5 lbs?

⠀

The modern-day equivalent of weight loss are these low-carb, low-fat, FAD/CRASH diets along with sweaty, endorphin-inducing, heart racing exercise classes.

⠀

There is nothing wrong with bootcamp/HIIT workouts, but if you want to be "toned" you have to build muscle tone.

⠀

Building muscle means progressive overload, increasing the weight, reps, sets, volume, and overally INTENSITY.

⠀

This means some of my clients are now resting 2-4 minutes between sets when they used to rest 30 seconds.

⠀

It's not sexy. It's not sweaty.

⠀

Working 2-4 reps close to failure is key to building muscle. If you have still have 5-10 reps left in the tank, you are not lifting heavy enough.

⠀

Adding weight to the bar every week should be the goal if you want to build muscle, and using a 5lb dumbbell during your bootcamp workout is not going to build muscle.

⠀

Another key point is a calorie deficit.

⠀

If you are in too much of a deficit, you will not build muscle, you will LOSE WEIGHT.

⠀

This is not what you want, because you are just going to look the same, only smaller.

⠀

If you want to lose FAT, a moderate calorie deficit is key.

⠀

If you want, there is a calorie calculator in the link in my bio :)

⠀

A moderate deficit will help you continue to build muscle while losing fat and feeling good while you are doing it.

⠀

Lift Heavy. Eat More. Less Cardio. Less Sweatiness. More Protein. More Steps.

⠀

Good?

⠀

Good.

⠀

Love you guys.

Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj

Email me ► Jeffreypachtman@gmail.com

Find me on...

Instagram ► https://www.instagram.com/jeffreypachtman/

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.

What's up guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

View Details

Some people think it should be 2-4 pounds per week, some think it should be 1-2 pounds per week…

So what should you expect?

Well, in short, you shouldn’t compare your results to anyone else’s. You may lose weight slower than your friend. You may lose weight faster.

Here’s the harsh reality:

It’s not about how fast you lose the weight, it’s about how sustainable the methods are that got you there.

“If the methods are unsustainable, the results will be too.”

Never have we seen something more true than in people trying to lose that same 25 pounds year after year.

Most of the time when new clients approach me about coaching, they have reached their “bottom” with their weight loss journey, and this means they want it off NOW.

Here’s the problem:

Most of these same people have had this all-or-nothing mindset with weight loss before, and it is the same frivolous behaviors and methods that have them gaining the weight back a year from now.

So let’s do something different. Let’s take the expectations out of how long this process should take, and focus on the habits that will get you there.

Just know that if you put in the work, IT WILL WORK.

However, if you are constantly second-guessing the process, the methods, if it’s working….it WILL NOT WORK. You will give up 5 minutes before the miracle happens.

Some clients don’t start seeing results until 3 months of coaching, just because it takes time and patience to start being consistent, and having someone to be accountable to with your consistency means that it will BE STARTING AT YOU IN THE FACE.

The reason it is not happening has nothing to do with your hormones, genetics, age, food types, blood types or any of that other bullshit.

It is your consistency and lack of patience that are keeping your from your goals.

In this week’s podcast I discuss exactly how fast you should expect this process to go, and realistic expectations for sustainable weight loss.

Love you guys.

-Coach Jeff

Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj

Email me ► Jeffreypachtman@gmail.com

Find me on...

Instagram ► https://www.instagram.com/jeffreypachtman/

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.

What's up guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

View Details

FAT LOSS FOUNDATION 1-1 Online Coaching Program ► https://jeffreypachtman.com/work-with-me/

In this episode I discuss the very common issue of late night snacking.

Wait a minute, who says it's an issue???

Here are some main talking points:

Why is it a bad thing? Is it a stigma? What kinds of foods do you have late at night
Breakfast
Emotional eating/boredom eating
Undereating protein
Craving killing foods. (Protein ice cream, fruit, watermelon, greek yogurt, popcorn
Late night snacking is a habit. It is a willful habit. I can give you as many tips, tricks, suggestions that have worked for me but ultimately it comes down to playing the tape forward.

Get My Free Calorie Calculator ► https://bit.ly/3bhachS

FAT LOSS FOUNDATION coaching program ► https://bit.ly/2HNfCXj

Email me ► Jeffreypachtman@gmail.com

Find me on...

Instagram ► https://www.instagram.com/jeffreypachtman/

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en

Music by @travis_walker_music

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.

What's up guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

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In this episode, we've got my lovely friend and fellow fitness coach Brooke Madigan along for the ride. In this episode we discuss:

-Fitness myths and misinformation BUSTED

-How to meal prep and actually enjoy it

-Meal plans vs. Flexible dieting the right way

I think you guys are going to get a TON of value from this episode, and if you feel inclined, please go show Brooke some love on IG!

Brooke's IG ► https://www.instagram.com/getyouabrooke/

Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj

Email me ► Jeffreypachtman@gmail.com

Find me on...

Instagram ► https://www.instagram.com/jeffreypachtman/

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en

Music by @travis_walker_music

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.

What's up guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

View Details

Find Yves on IG ► https://www.instagram.com/yvesolliviercoach/

Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj

Email me ► Jeffreypachtman@gmail.com

Find me on...

Instagram ► https://www.instagram.com/jeffreypachtman/

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en

Music by @travis_walker_music

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.

What's up guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

View Details

In this episode I talk with coach @BobHooverFitness about his story when it comes to keto and even carnivore diets, how he improved his relationship with food, dealt with cystic acne, and his approach he uses currently to improve his relationship with food and never follow another fad diet again.

I think you are going to get a tremendous amount of value out of this episode, and if you do, give Bob a follow here:

Bob's IG ► https://www.instagram.com/bobhooverfitness/

Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj

Email me ► Jeffreypachtman@gmail.com

Find me on...

Instagram ► https://www.instagram.com/jeffreypachtman/

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en

Music by @travis_walker_music

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.

What's up guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

View Details

In this episode I speak with Coach Cody Harman, somebody I personally respect and look up to a lot in the health and fitness space.

Cody has been an amazing tribe of people who support him and trust his expert opinion of exercise and nutrition.

In this episode we talk a lot about our coaching methodologies and how we handle different situations with clients, but the main one I think that was the most important was PROTEIN.

We also discuss how important it is to tell your story and how that may help other people, and how being vulnerable creates depth with others, as well as how to reset your expectations for weight loss and this whole journey if you are pretty new to it :)

ENJOY!

Follow Cody On IG ► https://www.instagram.com/mrcoachcody/

Subscribe to Cody's Youtube ► https://www.youtube.com/channel/UCkECZ5n3d_ZPaPHH-E75Kpg

Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj

Email me ► Jeffreypachtman@gmail.com

Find me on...

Instagram ► https://www.instagram.com/jeffreypachtman/

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en

Music by @travis_walker_music

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.

What's up guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

View Details

What to do when you “mess up” in your fat loss phase with @vibesvin

In this episode we go over a lot of great topics, the most important being:

✅ self-talk and how that affects progress

✅ mental health

✅ psychology of fat loss

✅ how to improve your relationship with food

This was a really awesome conversation, and I know you guys are gonna dig it.

Follow Vinnie on IG! ► https://www.instagram.com/vibesvin/

Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj

Subscribe for More Videos ► https://bit.ly/3hT0Lrp

Find me on...

Instagram ► https://www.instagram.com/jeffreypachtman/

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en

Music by @baronkazhmir

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.

What's up guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink some Topo Chico with some lime and have a great time while we lose body fat, gain muscle, and enjoy some our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

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In this episode me and my friend Vatche, a fellow fat loss coach talk about diet hacks, how we prep our meals and how we teach our clients to make this whole deal as simple as possible.

We also talk about how he grew his online following, how he lost 100 pounds on his OWN doing all of the wrong things, how he learned to keep it off, and what he does now to maintain it.

There are some serious diet HACKS in this episode you may not want to miss out on!

Vatche's IG: @VatcheShakarian

Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj

Email me ► Jeffreypachtman@gmail.com

Find me on...

Instagram ► https://www.instagram.com/jeffreypachtman/

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en

Music by @BaronKazhmir

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.

What's up guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

View Details

This is a rapid fire Q & A where I answer your guys’ questions from DMs or my question sticker on instagram and do a quick 10-15 minute episode on it.

In this episode, someone asked “does eating at night make you gain fat?”

While this is a valid question, many people are extremely confused about this topic, and many of us have been taught that somehow if we eat past 8pm those calories will be shoveled directly to our fat cells.

We now know this is just not true.

Don’t believe me? There are 32 scientific studies that actually prove this to be the case.

Total calories are the only driver of weight loss or weight gain, not meal timing.

You could eat the same amount of calories at 9pm or 9am, and your body is not going to know much of a difference.

Got questions? I’ve got your answers! Feel free to dm me anytime @jeffreypachtman and I will do my best to do the research and come up with a well-thought-out answer for you!

Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj

Email me ► Jeffreypachtman@gmail.com

Find me on...

Instagram ► https://www.instagram.com/jeffreypachtman/

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en

Music by @travis_walker_music

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.

What's up guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

View Details

For the average person, weight loss is super confusing. There is a ton of information out there, but once you realize how simple it really is, it makes things a little less overwhelming. However, simple does not mean easy. There are many reasons why that extra body fat is holding on for dear life, and no amount of cardio, strength training, or low calorie days will keep that weight off for good unless you deal with your internal fitness. The void you are trying to fill by getting to a certain number on the scale, having a six-pack, being able to squat 300 pounds...it will never make you happy until you are happy internally. This episode is all about diving into the topic of spiritual fitness vs. physical fitness...are they connected? I will talk about my own spiritual journey, and how it has helped me achieve what I have in my life and how I use it to help others.

Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj

Email me ► Jeffreypachtman@gmail.com

Find me on...

Instagram ► https://www.instagram.com/jeffreypachtman/

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en

Music by @travis_walker_music

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.

What's up guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮, drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

View Details

This is a very special episode, and one that I'd like to make a tradition. Each year, around January 15th, I like to reflect upon my life and realize how far I have come. Today is a very meaningful day of the year to me, as it marks my 10 years clean.

10 years of trying to do better than I did last year.

10 years of succeeding, failing, and getting back up and doing it again.

10 years of working on myself---body, mind, and spirit.

10 years of taking inventory---practicing honesty, open-mindedness, and willingness.

10 years of trying to be of service to myself and others.

10 years of my family never having to visit me behind glass or behind the glazed eyes of a using addict.

10 years of trying to be grateful for all of the blessings I have in my life.

10 years of developing relationships and circles of people that will be by my side for the rest of my life.

10 years of not giving up on myself.

10 years of telling my story in hopes that I can inspire someone else to do the same.

I really hope you listen to this episode and let me know what you think, because I have never gotten so raw and vulnerable when it comes to telling my story and where I have came from to where I am at today.

Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj

Email me ► Jeffreypachtman@gmail.com

Find me on...

Instagram ► https://www.instagram.com/jeffreypachtman/

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en

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In today’s episode, we talk with a long-time friend, and short-time client of mine, Talie.

Talie’s story is pretty incredible. First of all, she is an absolute badass woman who many people look up to and turn to for advice. She is well-respected and has dedicated her life to helping others find recovery.

When Talie came to me, she had never really tracked calories, she was going through a lot in her life, but she WAS READY.

Ready to make a change. Ready to transform her mind, body, and soul.

She did just that.

In the last 4 months she has completely changed her relationship with food. She is no longer a victim of emotional eating, she still enjoys food that she loves, she has started strength training, walking 10k steps a day, lost over 20 pounds and over 5 pants sizes.

She has completely transformed her life inside and out, and it was an absolute pleasure to be her coach and accountability partner through this process.

We ain’t done yet, but what a pleasure it has been watching her grow!

Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj

Email me ► Jeffreypachtman@gmail.com

Find me on...

Instagram ► https://www.instagram.com/jeffreypachtman/

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en

Music by @travis_walker_music

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.

What's up guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

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In this episode, Coach Beth dives a little deeper into her drinking and addiction and how she got sober and got involved in fitness. Get ready for an amazing, compelling, and inspirational story about how to truly change your life!

Some things we discuss:

Being "ready" for your transformation
Getting sober and recovery
Online coaching and why it may be a good fit for you
How to motivate yourself to workout
How to get more steps in
BS Instagram trainers and how to AVOID their SNAKE OILS!

Beth's IG ► https://www.instagram.com/bethferacofitness/

Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj

Email me ► Jeffreypachtman@gmail.com

Find me on...

Instagram ► https://www.instagram.com/jeffreypachtman/

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en

Music by @travis_walker_music

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.

What's up guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink some Topo Chico with some lime and have a great time while we lose body fat, gain muscle, and enjoy some our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

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In this episode me and Kase discuss:

Home workouts and how to get home equipment for cheap
Tracking calories vs. macros
Flexible Dieting vs. Meal Plans
The Lizzo Detox and our opinions on it
How to get in more protein daily!

Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj

Email me ► Jeffreypachtman@gmail.com

Follow @KandidlyKase on IG ► https://www.instagram.com/kandidlykase/

Find me on...

Instagram ► https://www.instagram.com/jeffreypachtman/

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en

Music by @travis_walker_music

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.

What's up guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink some Topo Chico with some lime and have a great time while we lose body fat, gain muscle, and enjoy some our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

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Did It Actually Stall? Or are you just being impatient?

Without a calorie deficit, fat loss is not possible. It’s just not.

No matter how much people want to argue this, and don’t want it to be true, it still is true.

However…

You should also be doing these 5 things:

-Eating in a calorie deficit

-Strength Training 3-4x a week

-Getting 7-9 hours of sleep

-Eating sufficient protein

-Walking 7-10k steps/day

If you aren’t doing one of these 5 things, chances are you are missing a piece of the fat loss puzzle.

You haven’t actually plateaued…

There a few reasons why you may not actually be plateaued, you just think you are:

-Only using the scale.

-Not tracking calories accurately

-Not being as consistent as you think

I run into this a lot with my online coaching clients, and it can definitely be frustrating when the scale doesn’t move.

Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj

Email me ► Jeffreypachtman@gmail.com

Find me on...

Instagram ► https://www.instagram.com/jeffreypachtman/

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en

Music by @travis_walker_music

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.

What's up guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink some Topo Chico with some lime and have a great time while we lose body fat, gain muscle, and enjoy some our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

View Details

Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj

Questions? Email me ► Jeffreypachtman@gmail.com

Find me on...

Instagram ► https://www.instagram.com/jeffreypachtman/

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en

Music by @travis_walker_music

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.

What's up guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink some Topo Chico with some lime and have a great time while we lose body fat, gain muscle, and enjoy some our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

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In this episode I answer a question from tiktok (@jeffreypachtman) about eating 1200 calories a day.

Is 1200 calories a day safe? Is 1200 calories a day effective? Does it work? For how long?

Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj

Email me ► Jeffreypachtman@gmail.com

Find me on...

Instagram ► https://www.instagram.com/jeffreypachtman/

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en

Music by @travis_walker_music

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.

What's up guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink some Topo Chico with some lime and have a great time while we lose body fat, gain muscle, and enjoy some our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

View Details

I use 3 ways of determining whether you are in a calorie deficit with my online coaching clients, and I am going to share those here with you today!

1. Weight on the scale going down week-to-week or month-to-month.

The scale is maybe the worst measure of progress. Why? It doesn't account for water weight retention and fluctuation, fluid intake, carbohydrate-water retention, muscle gain/loss, etc...

So many people get frustrated when they step on the scale and see that number not going down. I get it...this used to be me.

But here's the thing:

The scale is not going to tell you day-to-day whether you are losing body fat. It is usually only efficient as a marker of progress once you hit weeks of data, and better yet, months of data. If you see the scale consistently going down after months of weigh-ins, you can safely assume you are in a calorie deficit.

2. Body Measurements

Using waist measurements may be more accurate to tell whether you are actually in a calorie deficit than the scale. Measuring the same place consistently on a monthly basis will tell you if you are losing body fat. Keep in mind, the waist does not carry a lot of muscle, so if you are losing inches, you are losing FAT.

How often should you measure?

It depends, but a good starting place is biweekly, then once you are further on your journey, measuring once a month may make more sense.

3. High Quality Progress Photos

I stress high quality here because most people's progress photos are absolutely terrible. What I mean by high quality is the lighting, camera, angles, and making sure that you are consistent with the same location and quality month to month.

If the lighting is different or you are flexing, the pictures will look completely different.

Ever seen those IG "30 day transformation" pictures that don't even seem possible?

Well, they usually push their stomach out in the before photos, have bad lighting, and drink a lot of water so they are bloated for the before pic, and then the after pic they usually are dehydrated, empty stomach, flexing, and using better lighting. It will look like a completely different person, let alone the photoshopped pics which I won't get in to.

How often should you take progress pics?

As often as you'd like. Some of my clients take pics week-to-week, and some of them take them month to month. What's most important is just to get them done, and not obsess over those changes. You can start comparing once you have several months of photos and you may notice some pretty amazing changes.

If you like these tips, or have any questions you want me to answer on the podcast, leave a review and I will answer them soon!

Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj

Email me ► Jeffreypachtman@gmail.com

Find me on...

Instagram ► https://www.instagram.com/jeffreypachtman/

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en

Music by @travis_walker_music

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In this episode I quickly answer a question a client had about binging and how to prevent it. I address the 2 main reasons why it happens and how to prevent it from happening in the future!

If you are interested in the 12 Week Holiday Fitness Challenge, sign up below 👇🏼

12 Week Holiday Fitness Challenge ► https://chefjeffreyskitchen.wufoo.com/forms/qgbbzsk0y5py2e/

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.

What's up guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink some Topo Chico with some lime and have a great time while we lose body fat, gain muscle, and enjoy some our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

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In this episode I had the pleasure to talk with fellow coach @KandidlyKase about everything from Macros to Intuitive Eating and even all the mistakes that we have made on our fitness journey.

Hope you get a ton of value out of this episode, and you can follow Kase and myself by clicking on the links below!

Kase on IG ► https://www.instagram.com/kandidlykase/

Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj

Email me ► Jeffreypachtman@gmail.com

Find me on...

Instagram ► https://www.instagram.com/jeffreypachtman/

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en

Music by @travis_walker_music

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.

What's up guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink some Topo Chico with some lime and have a great time while we lose body fat, gain muscle, and enjoy some our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

View Details

12 Week Holiday Fitness Challenge ► https://chefjeffreyskitchen.com/12weekholidayfitnesschallenge

Every day I get DMs from people who are wanting to lose weight.

They are frustrated.

They feel like they are doing everything right.

They are doing the cardio, lifting weights, not eating that much, they are taking supplements, and getting plenty of sleep.

Is it your metabolism?

Your hormones?

Insulin resistance?

Starvation mode?

In my latest podcast I talk about the real reasons why you are not losing weight.

Check it out and lemme know what you think!

Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj

Email me ► Jeffreypachtman@gmail.com

Find me on...

Instagram ► https://www.instagram.com/jeffreypachtman/

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en

Music by @travis_walker_music

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.

What's up guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink some Topo Chico with some lime and have a great time while we lose body fat, gain muscle, and enjoy some our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

View Details

Part 2 is comin' in hot!

Topics include:

I heard carbs at night make you gain fat...

-But if I cut my calories too low won’t I go into starvation mode?

-Cardio Vs. Strength Training When to take a break?

-What is a Reverse Diet, and when should you do it?

-I struggle with my sleep quality, how can I improve this?

-I have high stress levels, how can I reduce it, and will this affect my fat loss?

-How can I improve my digestion for fat loss?

Free Coaching for October ► https://bit.ly/3n9IJEs

Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj

Email me ► Jeffreypachtman@gmail.com

Find me on...

Instagram ► https://www.instagram.com/jeffreypachtman/

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en

Music by @travis_walker_music

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.

What's up guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink some Topo Chico with some lime and have a great time while we lose body fat, gain muscle, and enjoy some our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

View Details

This is my ULTIMATE GUIDE TO FAT LOSS!

In this episode I talk about the BASICS of what you need to start losing fat RIGHT NOW.

No gimmicks, no tricks, no BS advice, just an evidence-based that will work for you!

Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply for 1-1 Online Fat Loss Coaching ► https://chefjeffreyskitchen.wufoo.com/forms/z10x033b1c9wrxz/

Find me on...

Instagram ► https://www.instagram.com/jeffreypachtman/

Youtube ► https://www.youtube.com/channel/UC3u3m3V5F95XScg0G29hWvw?sub_confirmation=1

Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en

Music by @travis_walker_music

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.

What's up guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink some Topo Chico with some lime and have a great time while we lose body fat, gain muscle, and enjoy some our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

weightloss #fatloss #fitness

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In this episode with Kimberly, we talk about low stomach acid and how to fix it, overcoming emotional eating, and meditation and mindfulness for weight loss!

Enjoy!

Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply for 1-1 Online Fat Loss Coaching ► https://chefjeffreyskitchen.wufoo.com/forms/z10x033b1c9wrxz/

Find me on...

Instagram ► https://www.instagram.com/jeffreypachtman/

Youtube ► https://www.youtube.com/channel/UC3u3m3V5F95XScg0G29hWvw?sub_confirmation=1

Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en

Music by @travis_walker_music

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.

What's up guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink some Topo Chico with some lime and have a great time while we lose body fat, gain muscle, and enjoy some our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

weightloss #fatloss #fitness

View Details

Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Subscribe on Youtube ► https://bit.ly/3hT0Lrp

Find me on...

Instagram ► https://www.instagram.com/jeffreypachtman/

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en

Beth's Social Media...

Instagram ► https://www.instagram.com/bethferacofitness/

Tiktok ► https://www.tiktok.com/@bethferacofitness?lang=en

Music by @travis_walker_music

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.

What's up guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink some Topo Chico with some lime and have a great time while we lose body fat, gain muscle, and enjoy some our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

View Details

Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Subscribe on Youtube ► https://bit.ly/3hT0Lrp

Find me on...

Instagram ► https://www.instagram.com/jeffreypachtman/

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en

Beth's Social Media...

Instagram ► https://www.instagram.com/bethferacofitness/

Tiktok ► https://www.tiktok.com/@bethferacofitness?lang=en

Music by @travis_walker_music

There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.

What's up guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink some Topo Chico with some lime and have a great time while we lose body fat, gain muscle, and enjoy some our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

View Details

In this episode me and Claire discuss:

Food freedom and not depriving yourself while losing weight
Emotional eating for women and MEN
Hypnotherapy and the benefits of it with behavioral change
How to truly overcome emotional eating for good

Free Calorie Calculator: jeffreypachtman.com/free-calorie-calculator

If you like this podcast and find it helpful, please subscribe and leave us a rating!

Progress Not Perfection: Recent Episodes

Jeffrey Pachtman

weightloss #fatloss #fitness

weightloss #fatloss #fitness