Why Most Diets Fail With Harley Pasternak

What if the key to better health isn't cutting carbs, but changing how you think about them? Ethan sits down with fitness expert Harley Pasternak to unpack the myths surrounding carbohydrates, fad diets, and sustainable weight loss. Drawing from both science and personal experience, they explore why moderation beats restriction, how fear around food develops, and practical strategies for building healthier eating habits that last. If you're tired of nutrition confusion and looking for a balanced approach, this conversation is for you. Subscribe to Ethan's newsletter for more conversations and insights: https://ethansuplee.substack.com/subscribeSHOW HIGHLIGHTS00:00 - Welcome and Why Carbs Get a Bad Reputation03:18 - The Fear of Reintroducing Carbohydrates08:05 - Why Extreme Diets Eventually Fail13:47 - The Psychology Behind Food Restriction19:12 - Building a Sustainable Relationship with Food24:56 - Why Moderation Is So Difficult30:18 - Debunking Common Nutrition Myths36:11 - Practical Habits That Actually Work41:02 - The PATH Method for Balanced Meals47:01 - Moderation as a Lifelong Philosophy Hosted on Acast. See acast.com/privacy for more information.

Have you ever wondered what happens to your mindset after undergoing a massive physical transformation? In this episode of American Glutton, Ethan sits down with the legendary Paige Dorian to discuss the unexpected mental hurdles of weight loss, particularly the lingering identity of still feeling like an overweight person. Ethan shares his personal struggles with persistent body image habits and reveals actionable tools, such as choosing positive self-talk and immediate physical action, to overcome negative mental loops. Plus, Ethan answers a listener's question about breaking through a frustrating weight loss plateau. Join the community and dive deeper into the conversation by signing up for Ethan's newsletter here: https://ethansuplee.substack.com/subscribe SHOW HIGHLIGHTS00:00 Announcements and Community Substack 00:58 Welcome to American Glutton 01:32 Sitting Down with Paige Dorian 02:21 The Mental Hurdles of Weight Loss 07:43 Coping Mechanisms and Emulating Confidence 15:10 Overcoming the Overweight Identity 17:28 Shifting Out of a Funk Through Activity 19:00 Q&A Section: Jimmy's Weight Journey 20:26 Strategies for Breaking a Weight Loss Plateau 23:52 Episode Wrap-Up and Outro Hosted on Acast. See acast.com/privacy for more information.

Have you ever lost weight only to realize your mindset never caught up?In this episode, Ethan sits down with Dr. Amie Hornaman to talk about the part of weight loss people rarely discuss: identity. They explore what happens after the scale changes, why maintaining weight loss can feel harder than losing it, and how old beliefs around food, restriction, carbs, and self-perception can stay long after physical transformation. Ethan also shares personal stories from years of dieting and what finally helped create lasting change.For more thoughts and updates from Ethan, sign up for his newsletter here:https://ethansuplee.substack.com/SHOW HIGHLIGHTS00:00 Intro and choosing the real topic02:40 How Ethan made weight loss stick06:30 Why maintaining is harder than dieting14:20 Diet history and chasing quick fixes24:00 Rethinking food rules and calorie awareness30:20 Carb guilt and changing old beliefs36:30 The part of weight loss no one prepares you for39:20 Why identity does not change overnight46:00 Carrying old habits into a new body50:40 Action versus staying stuck in your head53:00 Final reflections and listener questions Hosted on Acast. See acast.com/privacy for more information.

In this episode, Ethan sits down with Paige to talk about one of the hardest parts of losing weight: keeping it off. Ethan shares the mindset shift that finally changed things for him, moving away from chasing diets and toward understanding energy balance, maintenance, and long term habits.They talk about years of experimenting with HCG and keto, the unexpected lessons that came from challenging old beliefs about food, and why changing your body does not automatically change the way you see yourself. Ethan also opens up about identity after weight loss, self criticism, and the habits that can stay long after the scale changes.Plus, Ethan answers a listener question about OMAD, protein intake, and how to approach fat loss while preserving muscle.Subscribe to Ethan’s newsletter here: Ethan Suplee NewsletterSHOW HIGHLIGHTS00:00 - Introduction02:46 - How I finally made weight loss stick06:28 - Why maintenance is harder than dieting09:56 - Learning energy balance changed everything13:34 - HCG, keto, and years of chasing results18:39 - The gym conversation that shifted my thinking22:35 - Reading Bigger Leaner Stronger and changing approach24:55 - Diet Coke guilt and inherited beliefs about food30:28 - Why results matter more than food rules36:00 - The hidden part of weight loss: identity39:22 - Still feeling like the old version of yourself42:08 - Practical ways to challenge negative self-talk49:44 - Does that feeling ever go away?50:41 - Why action helps more than overthinking53:49 - Listener Q&A: OMAD, protein, and maintaining muscle58:15 - Tips for fitting protein into a limited eating window Hosted on Acast. See acast.com/privacy for more information.

Ever wondered if bracing the intense cold could unlock a better version of yourself? Ethan sits down with journalist and author Chris Ballard to explore the chilly world of cold plunges and endurance ice swimming.Moving past the initial weight loss hype, Chris explains the true value of freezing temperatures: building mental resilience by consistently doing hard things. They discuss the massive physiological rush of dopamine, the deep community bonds built through shared physical trauma, and how intentionally putting your body through physical stress acts as a powerful, accessible intervention for mental health.Stay updated on Ethan's journey and get exclusive insights by signing up for his newsletter athttps://ethansuplee.substack.com/subscribe.00:00 Cold Plunge Evolution03:25 Athletic Perspectives and Injury Recovery04:58 Debunking the Weight Loss and Brown Fat Myth09:15 Dopamine Spikes and the Body's Cold Response14:36 The History and Shared Trauma of Ice Swimming25:46 Managing Mental Health with Physical Stress32:40 Low-Impact Advantages for Aging Bodies39:00 Facing Nature, Tides, and Wildlife  Hosted on Acast. See acast.com/privacy for more information.

Did you know that the 10,000 steps a day rule is actually a myth? On this episode of American Glutton, Ethan sits down with physical therapist Milicia McDowell to debunk conventional walking wisdom and reclaim your health. Melissa reveals that the actual baseline benchmark for physical health is just 2,500 daily steps.  Together, they explore:The crucial differences between ambient and intentional walking.  How to use Zone 2 heart rate training to maximize your efforts.The truth about footwear, including how to transition safely from traditional shoes to functional or minimal options.  Get More Insights: Want health and fitness tips delivered straight to your inbox? Sign up for Ethan's newsletter here: https://ethansuplee.substack.com/subscribeLearn how to strengthen your feet and treat foot care as a vital foundation for your overall health!  HIGHLIGHTS00:00:00 Welcome to American Glutton00:00:55 Debunking the 10,000 Steps Myth00:03:22 The Real Baseline for Health00:05:55 Step Counts and Mental Health00:08:40 Ambient vs. Intentional Walking00:15:28 Zone 2 Heart Rate Training00:19:07 Choosing the Right Footwear00:24:31 How to Strengthen Your Feet00:28:04 Flat Feet and Structural Differences00:32:56 Reframing the Power of Walking   Hosted on Acast. See acast.com/privacy for more information.

Why do so many people know exactly what to do to get healthy, yet still struggle to follow through? Ethan sits down with Paige for an honest conversation about food addiction, emotional eating, sleep, self-awareness, and the reality of long-term change. They talk about why quick fixes fail, how shame shapes eating habits, and what it actually takes to build sustainable routines that last. The episode also dives into mindset, preparation, and learning to approach health without extremes. If you have ever felt stuck between wanting change and resisting it, this conversation will hit home. Subscribe to Ethan’s newsletter for more: ethansuplee.substack.com/subscribeSHOW HIGHLIGHTS00:00 Intro and McDonald’s cravings02:18 Old fast food habits and overeating04:12 Shame, hiding food, and eating behaviors07:05 Why awareness matters before change09:32 Readiness, willingness, and preparation12:10 Sleep, recovery, and building foundations15:03 What comes after fixing sleep18:22 Escaping all-or-nothing dieting21:05 Building realistic long-term habits24:11 Small daily actions that create change27:08 Consistency versus perfection29:15 Final thoughts on sustainable health Hosted on Acast. See acast.com/privacy for more information.

What does it actually mean to become a stronger man in today’s world? Ethan sits down with Nick Freitas for a wide-ranging conversation about discipline, personal responsibility, masculinity, military service, fitness, family, faith, and the search for meaning. Nick shares lessons from his time in the military, thoughts on modern culture, and why physical and mental resilience still matter. Ethan and Nich also discuss hardship, purpose, and the importance of showing up for the people who depend on you.Subscribe to Ethan’s newsletter for updates, behind-the-scenes thoughts, and more episodes: ethansuplee.substack.com/subscribeSHOW HIGHLIGHTS00:00 Introduction and name pronunciation03:42 Responsibility and changing your own condition08:32 Thomas Sowell and the realities of the world13:45 Individual rights, responsibility, and America20:14 Masculinity and modern culture24:10 Lessons from military service31:08 Why hardship creates meaningful stories37:12 Parenting, discipline, and raising boys41:26 Fitness, jiu jitsu, and staying active49:08 The five pillars of becoming a good man55:20 Courage, family, and duty01:02:11 Fear, sacrifice, and protecting others01:08:47 Final thoughts and reflections Hosted on Acast. See acast.com/privacy for more information.

Could poor sleep be the hidden reason you are struggling to lose weight? Ethan sits down with Paige Dorian to explore the powerful connection between sleep, fat loss, energy, cravings, and overall health. Ethan explains why sleep quality may matter even more than diet when it comes to sustainable weight loss and how poor sleep affects hunger, recovery, movement, and daily habits. They also discuss sleep hygiene, caffeine, hormones, nighttime routines, and practical ways to improve sleep without overcomplicating life. Want more conversations like this? Sign up for Ethan’s newsletter here: https://ethansuplee.substack.com/subscribeSHOW HIGHLIGHTS00:00 Introduction and sleep discussion00:50 The connection between sleep and weight loss01:25 Why poor sleep increases hunger02:10 What sleep hygiene really means04:00 Hormones, cravings, and energy05:35 Why calories feel harder to control when tired06:25 Sleep and long term dieting07:20 The best place to start before dieting08:30 Building better sleep habits10:00 Movement, exercise, and sleep quality11:15 Hormonal changes and disrupted sleep13:05 Caffeine and late night sleep issues15:10 Small lifestyle changes that improve sleep17:05 How Ethan tracks sleep and recovery18:40 Why sleep impacts gym performance20:20 Sleep, mood, and daily decision making22:05 Hydration, nighttime routines, and recovery23:45 Why sleep matters more than people realize25:10 Final thoughts on improving sleep and weight loss Hosted on Acast. See acast.com/privacy for more information.

Can a shift in perspective be the missing piece of your fitness journey? Ethan Suplee sits down with Brad Jarvis to discuss his 80 pound weight loss transformation. Brad shares how moving away from extreme restriction toward macro tracking and volume eating helped him find sustainability. They dive into the challenges of balancing health with fatherhood, including the concept of prioritization versus accommodation. From CrossFit to "burger wars" in New York, Brad explains why routine is the ultimate key to longevity.Join the community by subscribing to Ethan's newsletter here: https://ethansuplee.substack.com/subscribeSHOW HIGHLIGHTS00:00:00 - Introduction to Brad Jarvis00:00:39 - Weight Loss History and Motivation00:01:37 - Calorie Restriction vs. Macro Tracking00:03:52 - Finding the Weight Loss Zone with Apps00:06:53 - Volume Eating and Food Perspective00:09:42 - The Concept of Periodization00:13:59 - Exercise for Longevity and Fatherhood00:15:22 - Food Obsession and Maintenance00:22:14 - Navigating New York's Food Scene00:34:22 - Goal Setting and Future Endeavors00:38:41 - Tactical Training and Life Skills00:45:21 - Habit Stacking and Reprioritization01:01:53 - From Motivation to Routine01:05:13 - The Power of Doing Hard Things Hosted on Acast. See acast.com/privacy for more information.