Episode 81. BINGE eating

Enter the 8 week Spartan weight loss challenge - https://spartanrome.com/spartan-challenge

Keith Ozment sits down with Jim Aaron, a dedicated McDonald's owner who has been part of the iconic brand for over 40 years! Starting his journey at just 16 years old, Jim shares his experiences and valuable insights into the world of fast food, leadership, and business culture.In this episode, we dive into:Business and Leadership: Jim discusses the evolution of McDonald's over the decades and his journey to becoming a successful owner.Menu Evolution: We chat about past and current menu items, including fan favorites and the changes made over the years.Company Culture: Learn how Jim fosters a positive work environment and what it takes to lead a team in the fast-paced food industry. The RFK Seed Oil to Beef Tallow Agenda: Jim shares his perspective on this pressing topic and its implications for the fast food industry. Keith even gets the inside scoop on why the ice cream machine is always broken! (Not at Jim's Restaurants though)Whether you're a fan of McDonald's, an aspiring business owner, or just curious about the fast food industry, this episode is packed with insights and humor. Don't forget to like, subscribe, and leave a comment with your thoughts!Watch now and discover the mission & passion behind the golden arches! 🍔✨Keith's Double egg McMuffin - Order 1 egg McMuffin and add 1 extra egg round, 1 extra cheese slice and 1 extra slice of Canadian bacon!Calories: 430Protein: 33 grams

Welcome to this week’s episode where Keith & Kati dive deep into the transformative journey of gym beginners! Whether you’re just starting out or have a friend who is, this episode is packed with valuable insights to help navigate the early stages of strength training.In this episode, we’ll cover:What Does “Beginner” Really Mean?: We’ll define what being a beginner in the gym entails, including common struggles like intimidation, information overload, and the feeling of slow progress.The Magic of “Newbie Gains”: Discover the rapid improvements in strength and muscle growth that many experience in their first 6-12 months of training, and learn how to maximize these gains.Signs You’re Moving Out of the Beginner Phase: We’ll identify key indicators that show you’re no longer a true beginner, including plateaus in progress and mindset shifts toward long-term goals.What Changes in Your Training as You Advance: As you progress, your training will require more strategic planning. We’ll discuss the importance of periodization, tracking your progress, and the shift in focus towards recovery and nutrition.Common Mistakes When Transitioning: Avoid the pitfalls that many beginners face as they evolve in their fitness journey, from overtraining to neglecting foundational movements.Encouragement + Final Takeaways: We’ll normalize the transition from rapid to slower progress and emphasize that mastery takes time. Stay curious and consistent!This episode is designed to help beginners feel seen and understood, guiding them through the ups and downs of their fitness journey. We aim to empower you with knowledge and strategies to make your gym experience both rewarding and sustainable.What to Expect:Why This Episode Matters:This episode is designed to help beginners feel seen and understood, guiding them through the ups and downs of their fitness journey. We aim to empower you with knowledge and strategies to make your gym experience both rewarding and sustainable.Subscribe, rate, and share your thoughts in the comments!Don’t forget to use our macro calculator to dial in your personal macros-Keith's macro calculator: https://keithozmentfit.com/macro-calculator/Follow Keith on Instagram: https://www.instagram.com/keithozment.fitcoaching?igsh=OTU0aGQzamZnaDh3Follow Kati on Instagram: https://www.instagram.com/_katigainz?igsh=MXY5NXdlYmwzdnUybQ==

Welcome to the latest episode where Keith & kati dive deep into the world of food ingredients and the misconceptions surrounding them! In this episode, we address the fear-mongering prevalent in the wellness space, particularly focusing on those hard-to-pronounce ingredients that often send people into a panic. 😱 We emphasize that many foods are packed with complex compounds, and it’s the dose—not just the name—that determines their safety.What You’ll Learn: The Truth About Hard-to-Pronounce Ingredients: If you stopped eating everything you couldn’t pronounce, you’d have to quit apples and bananas too! 🍌Debunking Myths: Newsflash: Organic doesn’t mean safe. Natural doesn’t mean harmless. 🥗❌Fear-Based Narratives: Let’s talk about the fear-based nonsense that’s polluting your feed, not your food! 📲🚫Join us for an discussion as we empower you to make informed food choices without falling prey to misinformation! 💪🏼Subscribe, rate, and share your thoughts in the comments!Don’t forget to use our macro calculator to dial in your personal macros-Keith's macro calculator: https://keithozmentfit.com/macro-calculator/Follow Keith on Instagram: https://www.instagram.com/keithozment.fitcoaching?igsh=OTU0aGQzamZnaDh3Follow Kati on Instagram: https://www.instagram.com/_katigainz?igsh=MXY5NXdlYmwzdnUybQ==

In this episode, we dive deep into the age-old debate of macros versus meal plans! Join Keith & Kati as they explore the pros and cons of each approach to dieting and nutrition. Whether you're a seasoned fitness enthusiast or just starting your health journey, we break down the benefits of tracking macros and the simplicity of meal plans, helping you determine which method might be best for your lifestyle and goals.We also share personal experiences, tips, and strategies to make your journey easier and more enjoyable. We want to hear from you! Rate and leave us a review for a chance to win a $50 gift card! Your feedback not only helps us improve the podcast but also enters you into our giveaway. Tune in, and let's find the best path for your nutritional success together! Example meal plan - ⬇️ 👉 This meal plan is an example only. We are not stating that you need to eat this many calories and protein. This is to simply give you ideas only. We recommend calculating you personal caloric and protein needs with our epic macro calculator! ⬇️ Macro calculator: https://keithozmentfit.com/macro-calculator/Breakfast: Two Egg McMuffins. • Ingredients: • 2 Thomas’ Lite English Muffins (200 calories, 8g protein total) • 1 whole egg (70 calories, 6g protein) • 3 large egg whites (51 calories, 10.5g protein) • 2 fat-free cheese slices (60 calories, 10g protein total)Macros:Calories: 381Protein: 34.5gCarbohydrates: 38gFat: 8gLunch: Sweet Potato Bite Taco Bowl with Ground Bison. • Ingredients: • 4 oz ground bison, 90% lean (240 calories, 22g protein) • 80g sweet potato bites (90 calories, 2g protein, 20g carbs) • 1/3 cup black beans (73 calories, 5g protein) • 2 cups shredded lettuce (10 calories, 1g protein) • 1/4 cup salsa (10 calories, 0g protein) • 1/4 cup light shredded Mexican cheese (80 calories, 7g protein) • 2 tbsp nonfat plain Greek yogurt (10 calories, 2g protein)Macros:Calories: 513Protein: 39gCarbohydrates: 40gFat: 20gDinner: Air Fryer Chicken Nuggets Breaded with Quest Chips and Sweet Potato Waffle Fries. • Ingredients: • 6 oz chicken breast, cut into nugget-sized pieces (198 calories, 42g protein) • 1 bag (32g) Quest Chips (nacho cheese flavor) (140 calories, 20g protein) • 1 large egg for dipping (70 calories, 6g protein, 5g fat) • 80g sweet potato waffle fries (Alexia brand) (130 calories, 2g protein, 30g carbs) •Preparation: 1. Preheat your air fryer to 400°F. 2. Crush the Quest Chips into fine crumbs to use as breading. 3. Whisk the egg and dip each chicken piece to coat. 4. Roll the egg-coated chicken in Quest Chips crumbs until fully covered. 5. Spray the air fryer basket lightly with cooking spray and arrange the nuggets in a single layer. 6. Air fry the chicken nuggets for 10–12 minutes, flipping halfway through. 7. Cook sweet potato waffle fries according to package instructions.Macros:Calories: 538Protein: 65gCarbohydrates: 32gFat: 14gPost-Workout Shake with CreatineIngredients:• 1 scoop whey isolate protein powder (120 calories, 25g protein)1 cup unsweetened almond milk(30 calories, 1g protein)• 1 tsp creatine (5 calories, 0g protein)Macros:Calories: 155Protein: 26gCarbohydrates: 2gFat: 2gBedtime Snack: Fiber One Cereal in Dannon Lite & Fit Yogurt with Mini Chocolate Chips.Ingredients:1 Dannon Lite & Fit Greek yogurt cup (80 calories, 12g protein)1/3 cup Fiber One cereal (60calories, 2g protein, 25g carbs)1/2 tosp mini chocolate chips (35calories, Og protein)Macros:Calories: 175Protein: 14gCarbohydrates: 28gFat: 1gTotal Daily Macros:Calories: 1962Protein: 200.5gCarbohydrates: 140gFat: 45gDon’t forget to use our macro calculator to dial in your personal macros, Macro calculator: https://keithozmentfit.com/macro-calculator/Follow Keith on Instagram: https://www.instagram.com/keithozment.fitcoaching?igsh=OTU0aGQzamZnaDh3Follow Kati on Instagram: https://www.instagram.com/_katigainz?igsh=MXY5NXdlYmwzdnUybQ==

In this episode, Keith and Kati dive deep into the world of cardio, discussing everything from its benefits to common misconceptions. - Whether you're a seasoned fitness enthusiast or just starting your journey, this episode is packed with valuable insights to help you understand how to incorporate cardio into your routine effectively.What You'll Learn: - The importance of cardio for heart health and overall fitness.- How different types of cardio (steady-state, HIIT, and LISS) can benefit various fitness goals.- The myths surrounding cardio and fat loss.- Practical tips for incorporating cardio into your busy lifestyle.- The role of nutrition in optimizing your cardio workouts.- Personal experiences and anecdotes that relate to cardio and fitness.Join the Conversation:We want to hear from you! Share your thoughts on this episode, your favorite cardio workouts, and how you integrate them into your routine. Don't forget to like, subscribe, and hit the notification bell for more episodes! Links Mentioned:- Keith's macro calculator: https://keithozmentfit.com/macro-calculator/- Interval Timer App: https://apps.apple.com/us/app/interval-timer/id1610398390HIIT Book your Evolt 360 scan at Spartan Smoothies! ⁠⁠⁠⁠⁠⁠https://www.spartanrome.com/evolt-scan⁠⁠⁠⁠⁠Elliptical Protocol for Increasing VO2 Max- Warm-Up:- 5 minutes at easy pace (gradually increase effort to get your heart rate up)Main Set (Intervals):- and 25-30 seconds all-out sprint (90–95% of your maximum effort)- 90-120 seconds slow, easy recovery (barely moving, catch your breath)- Repeat for 8–10 roundsCool-Down:- 5 minutes very easy pace. Why This Works:- True VO2 max training happens above 90% of your max heart rate.- Short 25-30s sprints force your body to adapt to delivering more oxygen.- Longer 90s-120s rests allow you to recover enough to hit every sprint hard. Progression Tips:- Shorten rest times (e.g., 30s sprint / 60s recovery)- Increase number of intervals- Try 40 second sprints at 90–95% effort with 30-60s recovery. Example Weekly Schedule:- 2-3 HIIT sessions per week (e.g., Tuesday and Friday)- Fill other days with lower-intensity cardio or resistance training- Focus on intensity during HIIT and recovery between sessions.Quick Summary:Warm up, then perform 25-30s all-out sprint / 90-120s easy recovery for 8–10 rounds, 2-3x per week. Follow Keith on Instagram: https://www.instagram.com/keithozment.fitcoaching?igsh=OTU0aGQzamZnaDh3Follow Kati on Instagram: https://www.instagram.com/_katigainz?igsh=MXY5NXdlYmwzdnUybQ==

Keith & Kati dive into the emotional and psychological factors that contribute to this common struggle, sharing personal stories and insights that resonate with many.In this episode, we discuss:The triggers and patterns associated with binge eatingHow societal pressures and stress can impact our relationship with foodPractical strategies for breaking the cycle of binge eatingThe importance of mindfulness and self-compassion in healingTips for creating a healthier mindset around food and nutritionWhether you’ve experienced binge eating yourself or are simply looking to understand it better, this conversation offers valuable perspectives and actionable advice for fostering a healthier relationship with food. Tune in to gain insights that can help you or someone you know on their journey toward healing and balance.Access to our FREE macro calculator!⁠⁠⁠⁠⁠https://keithozmentfit.com/macro-calculator/⁠⁠⁠⁠⁠Book your Evolt 360 scan at Spartan Smoothies! ⁠⁠⁠⁠⁠https://www.spartanrome.com/evolt-scan⁠⁠⁠⁠⁠Give Kati a follow at katigainz on Instagram. ⁠⁠⁠⁠⁠https://www.instagram.com/_katigainz?igsh=MXUwMWpzY3RyM2NjZw==

Keith & Kati discuss the endocrine system & microplastics. Checklist-1. Swap out laundry detergent for dye & scent free.2. Avoid heating & cooking foods in plastic3. Swap out all cookware for stainless steel. 4. Avoid scented candles and fragrance. Use 100% essential oil5. Use aluminum free deodorant 6. Wear 100% cotton clothing and undergarments. Powdered Hypoallergenic Laundry DetergentIngredients:1 cup washing soda (sodium carbonate) – boosts cleaning power1 cup baking soda – deodorizes and softens water1/2 cup Epsom salt or sea salt – helps soften clothes1 bar castile soap (unscented), grated – gentle cleanserInstructions:Grate the castile soap finely (a food processor works well).Mix all ingredients in a large container.Store in an airtight container.Use about 1-2 tablespoons per load.DIY Dryer SachetMaterials:Small cotton or muslin bag (or an old sock tied shut)Dried herbs or flowers (lavender, chamomile, rosemary, mint)Rice or flaxseeds (helps absorb moisture and hold scent)Optional: A few drops of a pet-safe essential oil (like lavender or chamomile)Instructions:Fill the small bag with 1/4 to 1/2 cup of dried herbs and rice/flaxseeds.If using essential oil, add 1–2 drops and shake the bag to distribute.Tie or sew the bag shut.Toss it in the dryer with your clothes!Tips for Longer-Lasting Scent:Refresh the sachet every 5–10 loads by adding another drop of essential oil.Replace herbs every 4–6 weeks when they lose their fragrance.For extra scent, store sachets in a sealed jar between uses to retain the aroma.Basic DIY Deodorant (Baking Soda–Free Option Available)Shelf life: About 3–6 months stored in a cool placeIngredients:1/4 cup coconut oil1/4 cup shea butter (or cocoa butter)1/4 cup arrowroot powder (or cornstarch)2 tbsp baking soda (optional, may irritate sensitive skin — sub with more arrowroot if needed)10–20 drops essential oils (e.g., lavender, tea tree, eucalyptus, lemonInstructions:Melt the coconut oil and shea butter together in a double boiler or microwave-safe bowl until liquidRemove from heat and stir in arrowroot powder and baking soda (if using) until smoothAdd essential oils and mix thoroughlyPour into a small jar or old deodorant container and let cool until solid (you can refrigerate it to speed this up)Tips:For sensitive skin: Skip baking soda or reduce it significantly. Add a little zinc oxide or a pinch of kaolin clay for odor controlFor a firmer consistency: Add a bit of beeswax (1–2 tsp) while melting oilsAccess to our FREE macro calculator!⁠⁠⁠⁠https://keithozmentfit.com/macro-calculator/⁠⁠⁠⁠Book your Evolt 360 scan at Spartan Smoothies! ⁠⁠⁠⁠https://www.spartanrome.com/evolt-scan⁠⁠⁠⁠Give Kati a follow at katigainz on Instagram. ⁠⁠⁠⁠https://www.instagram.com/_katigainz?igsh=MXUwMWpzY3RyM2NjZw==

Keith & Kati talk about top fitness & Nutrition myths!Access to our FREE macro calculator!⁠⁠⁠https://keithozmentfit.com/macro-calculator/⁠⁠⁠Book your Evolt 360 scan at Spartan Smoothies! ⁠⁠⁠https://www.spartanrome.com/evolt-scan⁠⁠⁠Give Kati a follow at katigainz on Instagram. ⁠⁠⁠https://www.instagram.com/_katigainz?igsh=MXUwMWpzY3RyM2NjZw==

Keith & Kati talk about all the Trendy Fad diets! Keto, carnivore, low carb, intermittent fasting. Pros & cons and why most are not sustainable.Access to our FREE macro calculator!⁠⁠https://keithozmentfit.com/macro-calculator/⁠⁠Book your Evolt 360 scan at Spartan Smoothies! ⁠⁠https://www.spartanrome.com/evolt-scan⁠⁠Give Kati a follow at katigainz on Instagram. ⁠⁠https://www.instagram.com/_katigainz?igsh=MXUwMWpzY3RyM2NjZw==