Episode #184 - The Three Pillars of Starting Your New Year With Health: An Interview With Joshua Noland

Intro: 00:00:00

Welcome to the podcast where relationships, confidence, and

2

: 00:00:03

determination all converge into

an amazing, heartfelt experience.

3

: 00:00:08

This is Speaking From The Heart.

4

: 00:00:11

Joshua: Welcome back to episode

number 184 of Speaking from the Heart.

5

: 00:00:16

Today, I'm breaking another milestone,

even after all these episodes I've

6

: 00:00:20

done, by having a fellow Josh on

the show, so I'm super excited

7

: 00:00:25

about finally having someone else

that shares the same name as me.

8

: 00:00:29

Joshua D.

9

: 00:00:30

Noland, specifically, is on the show

today, and he's an acclaimed author

10

: 00:00:35

of the Protein Lifestyle series,

including Living the Protein Lifestyle,

11

: 00:00:40

the Protein Lifestyle Workbook,

and the Protein Lifestyle Cookbook.

12

: 00:00:45

He is on a mission to help

others by improving their health

13

: 00:00:48

by developing healthy habits.

14

: 00:00:50

He advocates for a whole food diet,

an active lifestyle, and emphasizes

15

: 00:00:54

the significance of mental well being.

16

: 00:00:57

He was able to overcome food addiction

and depression by taking control of

17

: 00:01:00

his health and found lasting success.

18

: 00:01:04

Outside of his writing, Joshua is an

avid outdoorsman and a devoted dog

19

: 00:01:08

father, continually inspired by nature

and his loyal canine companions, and I

20

: 00:01:14

have to say, for somebody that shares

the same first name as me, I certainly

21

: 00:01:18

related to Josh's story today, especially

as he went through all the different

22

: 00:01:23

areas of his life that ultimately led

him down his path of writing these

23

: 00:01:27

different protein lifestyle books.

24

: 00:01:30

I think that we really take away a

number of different things when we think

25

: 00:01:34

of exercise, especially in this time

of year, which is really popularized

26

: 00:01:38

by the fact that we want to jump start

hitting some major goals, and one of

27

: 00:01:42

those goals includes physical fitness,

but when you feel depressed, and you're

28

: 00:01:46

trying to take out all these different

things that are challenging in the

29

: 00:01:49

world, of course it's going to be

tough to even reach a goal like that.

30

: 00:01:54

I think what you'll find, especially as

we have this conversation today, that

31

: 00:01:58

it's not just about mastering life, or

mastering a set of recipes that will help

32

: 00:02:02

you to feel better, but I think that if

you have the three pillars which we talk

33

: 00:02:07

about: nutrition, fitness, and recovery,

not only do you have an opportunity

34

: 00:02:12

to reset yourself, but you also have

a way that you could shift the focus.

35

: 00:02:16

You can stop feeling stressed.

36

: 00:02:19

You can stop feeling overwhelmed, and

that you can help yourself with being

37

: 00:02:23

coached in more ways than you maybe ever

found possible doing it all by yourself.

38

: 00:02:30

This is the biggest time of year for

accountability, and if there's anything

39

: 00:02:34

that you take away from today, it's

that there's nothing that's impossible,

40

: 00:02:38

and I certainly can say that someone

that shares the first name like

41

: 00:02:42

myself, you can learn so much from

people like Josh, especially like we

42

: 00:02:48

have as a double dose of them today.

43

: 00:02:51

But with that, let's go to the episode.

44

: 00:02:54

All right.

45

: 00:02:55

We have Joshua Noland with us.

46

: 00:02:57

Joshua!

47

: 00:02:58

Thanks for sharing your

heart with us today.

48

: 00:03:01

Joshua N.: It's my pleasure

to be here today, Josh.

49

: 00:03:03

Really appreciate you

having me on the show.

50

: 00:03:05

Joshua: Yeah, and I have to thank

Buzzsprout for connecting us.

51

: 00:03:08

It's been a while since I had somebody

on the show from Buzzsprout, so I really

52

: 00:03:12

thank you so much for taking some time

to do this with me today, so I want

53

: 00:03:17

to start off, because I've already let

my listeners, Josh, know a little bit

54

: 00:03:21

about your background, which, by the

way, you have such a beautiful name.

55

: 00:03:24

Thanks for having that name given to you.

56

: 00:03:27

I have to start off with that.

57

: 00:03:28

Joshua N.: We do.

58

: 00:03:29

We do share that in common.

59

: 00:03:31

Yes.

60

: 00:03:31

Joshua: Yeah.

61

: 00:03:32

Joshua N.: A great name.

62

: 00:03:33

Joshua: I love that, and I have

to acknowledge that because I'm

63

: 00:03:35

sure people are like, "Oh, great.

64

: 00:03:37

We're going to hang out to hear bros

named Josh talking to each other today."

65

: 00:03:42

Joshua N.: They're just going

to have to suffer through it.

66

: 00:03:43

Joshua: They do.

67

: 00:03:44

They're going to have to deal with

it, but Josh, I want to start off

68

: 00:03:48

with the fact that you're an author.

69

: 00:03:50

You have written a number of books about

the protein lifestyle, but obviously,

70

: 00:03:55

before we even dive into any of those

books, there was a backstory as to why

71

: 00:04:01

you went on this health journey, why

you went on this physical journey to

72

: 00:04:04

become better overall, so I'm wondering

if you could share a little bit of your

73

: 00:04:08

back story as it relates to that for us.

74

: 00:04:11

Joshua N.: Definitely, I'd love to.

75

: 00:04:13

My whole life I was overweight, and I

struggled with depression, overeating,

76

: 00:04:20

food addiction, and there was just one

point in: 2019

77

: 00:04:26

work, and I was walking up the steps, and

mind you, this is only five or six steps,

78

: 00:04:32

and by the time I got to the top, I was

out of breath, and I had been, tired of

79

: 00:04:38

feeling sick and tired, and it was at

that point when I decided that I needed

80

: 00:04:43

a change, and I wanted to take control of

my health, so I started by talking to a

81

: 00:04:51

therapist, and they mentioned meditation.

82

: 00:04:55

Now, I never thought that I would

be the kind of person that would try

83

: 00:05:00

meditating, but I was in a place where

I was open to trying new things, and I

84

: 00:05:05

gave it a shot, and I really liked it.

85

: 00:05:08

Afterwards, I felt a sense of calm, and I

felt like I had more mental bandwidth to

86

: 00:05:14

deal with struggles that came up during

the day, and I also started exercising.

87

: 00:05:20

I started doing strength training a few

days a week, and man, it was really hard.

88

: 00:05:27

Just after a few repetitions, I would be

really tired and start sweating, but I

89

: 00:05:32

stuck with it, and after a few weeks, I

started getting into it, and I started

90

: 00:05:37

feeling really good along with the

meditation, but I had a lot of weight to

91

: 00:05:41

lose, and I decided to change my diet,

and that's when I started cutting out

92

: 00:05:46

the processed foods and eating more whole

foods, and more protein in particular.

93

: 00:05:53

That was four years ago, and I've

lost over 80 pounds, and kept it off,

94

: 00:06:00

despite having a knee surgery in the

middle of all of it, and I really

95

: 00:06:05

want to share my story with anyone

who it could benefit to try to help

96

: 00:06:09

them take control of their own health.

97

: 00:06:12

Joshua: You said something earlier

that I want to focus on for a second,

98

: 00:06:15

because I think that for many people,

there's a disconnect between the

99

: 00:06:20

physical and the mental aspects of why

sometimes people go down a journey of

100

: 00:06:26

being overweight, and I was sharing

with you even before the show of the

101

: 00:06:30

things that I'm trying to do even with

my own physical health, because I needed

102

: 00:06:34

to get back in the gym, and I relate

to you, Josh, when it comes to being

103

: 00:06:38

able to go upstairs and feeling winded.

104

: 00:06:40

I've had clients even through my business

that have talked about this personally.

105

: 00:06:45

Why is mental health so critical to

also the physical health aspects?

106

: 00:06:52

Joshua N.: Well, I believe

that mental health is the most

107

: 00:06:55

important aspect to overall health.

108

: 00:06:57

If you don't care about yourself,

you're not going to take the time to

109

: 00:07:01

focus on eating right, exercising, and

that's where it all starts, so many

110

: 00:07:08

of us are in a bad place emotionally,

and it really takes that motivation,

111

: 00:07:15

and that drive, to want to improve

your health to take that first step.

112

: 00:07:20

Joshua: What was it that you

were going through mentally that

113

: 00:07:24

maybe was challenging for you to

also work on yourself physically.

114

: 00:07:29

I'm wondering if you could share maybe

some insight what you were going through

115

: 00:07:32

your thought pattern back in 2019 for us.

116

: 00:07:36

Joshua N.: Yeah.

117

: 00:07:37

Like I mentioned, I was depressed.

118

: 00:07:39

I was kind of always depressed

throughout childhood, and my young

119

: 00:07:42

adulthood, and I had spoken with

therapists in the past, but I never

120

: 00:07:47

took it seriously, and I never really

exercised regularly, and also, my diet

121

: 00:07:55

was bad, and I had a lot of anger issues.

122

: 00:07:57

I would get frustrated easily, and it

would take a long time to calm down, and

123

: 00:08:04

I knew I needed to change, and that's

why I started talking to a therapist,

124

: 00:08:09

because I knew I needed to get my head

right so I could be in a good place

125

: 00:08:13

to start taking care of myself again.

126

: 00:08:16

Joshua: All of us have gone through

COVID, and I imagine that even for

127

: 00:08:21

going to therapy, and I'm imagining

that you were doing that even in

128

: 00:08:24

2020, it had to be extremely tough

to kind of keep that balance and to

129

: 00:08:28

even take some of the suggestions,

like you said, from a therapist,

130

: 00:08:32

although you might not believed in it.

131

: 00:08:34

To be honest with you, Josh, I was

starting therapy when COVID happened when

132

: 00:08:37

I was trying to end my life a few years

ago, which my listeners know all about.

133

: 00:08:41

I'm completely on the different end

of that, and super thrilled that I

134

: 00:08:45

am interviewing people like you, but

I'm wondering if that was a struggle

135

: 00:08:48

for you, and if it wasn't, like,

how did you cope with it, and those

136

: 00:08:53

different mechanisms, especially that

we had to endure during the shutdown?

137

: 00:08:58

Joshua N.: Yeah.

138

: 00:08:58

The COVID lockdowns really took a

toll on everyone's mental health.

139

: 00:09:06

A lot of people are

still struggling today.

140

: 00:09:09

I was lucky enough to start my health

evolution before COVID, so I already

141

: 00:09:15

had some mechanisms in place to deal

with it, but, still with that, I mean,

142

: 00:09:20

it was so scary when it first came out.

143

: 00:09:23

Me and my wife were very scared.

144

: 00:09:25

We were wiping down our groceries,

sanitizing groceries, and just

145

: 00:09:30

taking every precaution, but

luckily, we were a little isolated.

146

: 00:09:35

We were living in the mountains, and we

didn't have too many people around, and we

147

: 00:09:40

had access to 60 acres of the beautiful,

pristine pine forest property where I

148

: 00:09:46

had worked, and the exercise, and the

eating right, and the meditation, and

149

: 00:09:54

all the other mental health strategies

really helped me get through that, even

150

: 00:09:59

though it was very scary, and me and my

wife felt very isolated from our friends

151

: 00:10:04

and family, but as time went on, and

we realized that it might not have been

152

: 00:10:10

as dangerous as it was presented to be,

it got easier, but I really feel for

153

: 00:10:17

people that were stuck in an apartment,

and didn't have those other resources

154

: 00:10:22

to try to deal with all the stress and

anxiety that came with a global pandemic.

155

: 00:10:27

Joshua: We were all learning new skills,

and new opportunities, to even exploit

156

: 00:10:32

some of the challenges of COVID to

the best of our ability, although they

157

: 00:10:37

obviously brought the evolution of

DoorDash and other food service companies

158

: 00:10:42

to the forefront, because we couldn't

have that contact, so I feel like we all

159

: 00:10:46

were trying to kind of figure out where

we were in their space, but I have to

160

: 00:10:50

say, before we even dive into your books,

your background is in the food service

161

: 00:10:56

industry, and that allowed you to have

all kinds of different opportunities

162

: 00:11:01

with food preparation and all those

aspects that come along with it, and I

163

: 00:11:05

had a guest on the show before, Josh.

164

: 00:11:08

His name is Michael Dugan.

165

: 00:11:09

He's actually the intro and outro

of my podcast, and I had him on

166

: 00:11:14

because he has a culinary background.

167

: 00:11:16

He has a podcast that kind of talks about

that, so my listeners learned a lot about

168

: 00:11:20

that, and if you are a listener, you

haven't listened to Michael's episode, I

169

: 00:11:23

encourage you to check that out, but Josh.

170

: 00:11:26

What does it mean to do food

preparation in your world, especially

171

: 00:11:30

when it comes to a healthy lifestyle?

172

: 00:11:33

Is there something that you have

found to be effective, because I feel

173

: 00:11:36

like people always want to make the

excuse of, "I don't have enough time.

174

: 00:11:40

It costs so much to do this, and I

don't know if I have those kinds of

175

: 00:11:43

resources.", so I'm wondering if there's

been some sort of, quote unquote,

176

: 00:11:47

life hack maybe that you've learned.

177

: 00:11:50

Joshua N.: Yeah.

178

: 00:11:50

I've spent thousands of

hours in the kitchen.

179

: 00:11:53

My dad had a catering company as I

was growing up, and I started working

180

: 00:11:58

with him, and cooking with him, from a

very young age, and it's second nature

181

: 00:12:04

to me, and I know a lot of people are

struggling to cook their own foods,

182

: 00:12:09

but it's very, very important that

people cook their own foods these days.

183

: 00:12:14

Restaurants use inexpensive and available

ultra processed oils that are very

184

: 00:12:23

unhealthy, very inflammatory to the body.

185

: 00:12:26

Also, the proportions that food comes

in from restaurants and stores, it's not

186

: 00:12:31

in the right macronutrient proportions.

187

: 00:12:35

You're not getting enough protein, or

fat, and too much carbohydrates, and so

188

: 00:12:40

it's critical that people prepare their

food at home using whole food ingredients,

189

: 00:12:46

and some tips for that would be to

start out slow, and find simple recipes

190

: 00:12:53

that you can learn and master, and then

customize to your particular tastes.

191

: 00:12:59

You want to eat things that you like

eating, and you enjoy making; making food

192

: 00:13:05

in bigger batches, doing meal prep kind

of stuff is excellent for busy people,

193

: 00:13:11

and it can be as easy as cooking a chuck

roast in your Instant Pot, and dividing

194

: 00:13:18

it up into portions, and you can either

freeze them for future use, pull it out,

195

: 00:13:24

defrost it, and you have a meal; or, you

can throw it in the fridge and take it

196

: 00:13:29

to work, but really, what do you like

to eat, finding simple recipes that you

197

: 00:13:35

can discover, and I have my cookbook

out now, and there's a ton of recipes.

198

: 00:13:41

They're high protein.

199

: 00:13:42

They're easy to make, and actually

I have a meatball rating system that

200

: 00:13:49

I like to use for the recipes, so a

one meatball recipe would be an easy

201

: 00:13:52

recipe, and a five meatball recipe

would be a more difficult recipe, like

202

: 00:13:57

my smoked Texas style brisket recipe,

which takes about eight hours to make,

203

: 00:14:03

but it's definitely not for beginners.

204

: 00:14:05

Joshua: Josh.

205

: 00:14:06

You're killing me over here.

206

: 00:14:06

I'm like super hungry wanting to

have brisket, so now I understand.

207

: 00:14:12

Joshua N.: I dream of brisket.

208

: 00:14:13

I was in Austin and they have some

of the best brisket around, and I

209

: 00:14:18

have to say that I think my brisket

is on par with that Texas barbecue.

210

: 00:14:24

Joshua: Now you got me really curious

to pick up the cookbook as soon

211

: 00:14:26

as possible so that I can try some

of these recipes, but before we-

212

: 00:14:30

Joshua N.: Definitely.

213

: 00:14:31

Joshua: Before you make me more

hungry, let's pivot quickly into some

214

: 00:14:36

of the books that you've written.

215

: 00:14:37

Now, for my listeners, I will have

links to these in the episode notes, and

216

: 00:14:41

obviously, you can find this on Josh's

website, but there is the Living The

217

: 00:14:46

Protein Lifestyle; that's number one.

218

: 00:14:48

There is the Protein Lifestyle

Workbook, and then what you mentioned

219

: 00:14:52

just now, the Protein Lifestyle

Cookbook, so here's my first question.

220

: 00:14:57

First off, I never had somebody

on the show that had pitched their

221

: 00:15:00

cookbook, so you got that title as

well, along with being a Josh, but, I

222

: 00:15:05

love that you kind of have this feature

on just protein, so, why protein?

223

: 00:15:11

Why is that important for us?

224

: 00:15:14

Joshua N.: Yeah, that's a great question.

225

: 00:15:17

Most people are not eating enough

protein, and it's really unfortunate

226

: 00:15:22

because it has so many benefits,

including brain function, satiety,

227

: 00:15:29

muscle growth and maintenance.

228

: 00:15:31

It's even good for weight loss,

improved recovery after a workout.

229

: 00:15:36

It plays a vital role in hormone

production, and even the immune system.

230

: 00:15:41

Joshua: What did it mean for you

when you started eating more protein,

231

: 00:15:46

probably even using some of the

techniques that you feature in the

232

: 00:15:49

literature that you've published?

233

: 00:15:50

What did that do for you, personally?

234

: 00:15:52

Did you notice a significant change,

and I wonder if you can walk us through

235

: 00:15:56

the stages as you developed that.

236

: 00:15:59

Joshua N.: Yeah, I always recommend

people start slow in anything they do,

237

: 00:16:04

and especially in eating more protein,

so for most folks that could look

238

: 00:16:09

like just adding an extra egg to your

breakfast, or adding an extra hamburger

239

: 00:16:15

patty to a hamburger, but when I started

incorporating more protein into my diet,

240

: 00:16:20

I noticed that I was less hungry, and

I didn't want a snack during the day.

241

: 00:16:25

Most people may have cereal, or pancakes,

for breakfast and all these carbohydrates

242

: 00:16:32

make your body release insulin, and then

you crash, and you're hungry again, and

243

: 00:16:38

you're tired, and you feel brain fog, but

when you eat protein, it keeps you full

244

: 00:16:43

for longer, and it fuels you throughout

your day, and so I noticed that right away

245

: 00:16:48

when they started eating more protein.

246

: 00:16:51

Joshua: Now, when you wrote the

protein lifestyle, and obviously I

247

: 00:16:55

haven't had an opportunity to read it.

248

: 00:16:56

It's something that I would love

to dive into myself because like

249

: 00:16:59

I said, I'm really trying to be a

little bit more health conscious,

250

: 00:17:01

especially being in this new year.

251

: 00:17:03

I got to be able to keep going on

what I started last year, so that's

252

: 00:17:07

really important for me, but-

253

: 00:17:09

Joshua N.: Definitely.

254

: 00:17:10

Joshua: You mentioned three pillars,

and I'm wondering if you can walk

255

: 00:17:13

us through the three pillars with

the protein lifestyle for us.

256

: 00:17:16

Joshua N.: Yes.

257

: 00:17:17

The three pillars of optimal health,

or the trifecta, I like to call it,

258

: 00:17:23

so the first pillar is nutrition.

259

: 00:17:27

It's a common saying: you can't outrun a

bad diet, and that means that you can't

260

: 00:17:34

go and splurge, and eat a dozen donuts,

and then think you can go to the gym,

261

: 00:17:39

and run for four hours, and work it off.

262

: 00:17:42

It's just not physically possible, so

it's really important what you eat and

263

: 00:17:46

it's more important what you don't eat.

264

: 00:17:49

I highly recommend people stick with whole

foods as much as possible, and try to

265

: 00:17:56

limit processed foods as much as they can.

266

: 00:17:59

The second pillar is fitness.

267

: 00:18:02

Fitness is very important

for your overall health.

268

: 00:18:05

It can affect your mental health,

and it can make you resilient towards

269

: 00:18:11

injuries, or disease, and it can

make you feel good; not just feeling

270

: 00:18:15

strong, but also your muscles release

chemicals that make you feel good when

271

: 00:18:20

you exercise, and especially as we

get older, strength training is very

272

: 00:18:24

important to keep your bones strong.

273

: 00:18:26

A lot of older folks, are at risk of

falling and breaking a hip, and it

274

: 00:18:31

can be very detrimental, but if you

exercise regularly, and you're strong,

275

: 00:18:37

you can avoid those kinds of injuries.

276

: 00:18:40

The third pillar is recovery,

and that's a two parter.

277

: 00:18:45

The first part being mental wellness, and

the second part being physical recovery,

278

: 00:18:52

so we already kind of spoke about mental

wellness, about how important it is to be

279

: 00:18:57

in a good place emotionally, and mentally,

so you can have that motivation to take

280

: 00:19:03

care of yourself, and some strategies

you can use for that are practicing

281

: 00:19:07

gratitude, having a positive mindset, or

breathing exercises, and the second part,

282

: 00:19:15

physical recovery, is really important

not just for when you're exercising,

283

: 00:19:20

but if you twist your ankle, or you

fall and sprain your wrist, it's really

284

: 00:19:26

important to care for those injuries

by using cold therapy, or heat therapy,

285

: 00:19:33

or different supplements like creatine.

286

: 00:19:36

Creatine is an amazing supplement,

not just for repairing your muscles,

287

: 00:19:41

but it also plays a big role in

mental health and how you feel, and I

288

: 00:19:45

recommend everyone take creatine, five

milligrams of creatine monohydrate,

289

: 00:19:51

every day, just as a baseline supplement.

290

: 00:19:53

It's the most researched supplement of

all of them, and that's the trifecta.

291

: 00:19:59

Joshua: With someone that might

listen to this, they might

292

: 00:20:02

have different perspectives.

293

: 00:20:03

I know for me, probably my diet will

need a lot more nutritional value,

294

: 00:20:09

probably a lot more minerals, vitamins,

stuff of that nature, so being able to

295

: 00:20:14

customize that is really important, and

I have to say, what I really loved, and

296

: 00:20:20

I know that this is, for some people,

a taboo topic, but I actually had a

297

: 00:20:23

classmate, Even growing up deal with a

multitude of different digestive issues.

298

: 00:20:29

I noticed that you have something

with IBS, or irritable bowel, and this

299

: 00:20:33

is kind of a TMI moment here for the

show, but I know that my family has

300

: 00:20:38

gone through a lot of those things.

301

: 00:20:39

It's something that we just had poor

diets, possibly, but also I know it's

302

: 00:20:44

genetic in nature that it can be passed

along, so I wonder if you could speak

303

: 00:20:48

a little bit about how somebody could

customize this for just irritable bowel,

304

: 00:20:54

or anything of that nature, but I'm

wondering how this could be tailored

305

: 00:20:58

towards somebody that might have some

different dietary or nutritional needs.

306

: 00:21:04

Joshua N.: Of course.

307

: 00:21:05

Yeah, so many people are

struggling with IBS and other

308

: 00:21:10

digestive diseases these days.

309

: 00:21:12

It's really a big, big deal.

310

: 00:21:15

I wrote a book called Irritable Bowel

Syndrome Relief, which goes over the seven

311

: 00:21:20

key strategies to conquer IBS, and it's

basically the same kind of information

312

: 00:21:28

that I discuss in Living the Protein

Lifestyle, but directed more towards

313

: 00:21:33

bowel disorders in general, and the same

items of the trifecta apply: changing

314

: 00:21:39

your diet, eating more whole foods, and

less of the processed foods, less starchy

315

: 00:21:46

carbohydrates, even less plants at times.

316

: 00:21:50

You know, plants; they don't have

any way to defend themselves.

317

: 00:21:54

They can't fight back.

318

: 00:21:55

They can't run away, and they use

chemicals to protect themselves, and

319

: 00:22:00

sometimes these chemicals can block

the absorption of nutrients in your

320

: 00:22:05

body, and even the fiber, at times,

can irritate your system as well, so

321

: 00:22:11

if someone is really struggling with a

digestive disorder, my protocol would

322

: 00:22:16

be to start by doing a 24 hour fast,

where you're only drinking water,

323

: 00:22:22

maybe some tea, but definitely nothing

with any calories in it, and then, I

324

: 00:22:29

would recommend drinking a bone broth.

325

: 00:22:32

A homemade bone broth would be best,

and you can make bone broth very easily

326

: 00:22:38

with a pressure cooker, or even just a

stock pot on the stove, by boiling some

327

: 00:22:43

beef bones, or chicken bones, even just

chicken legs, with some carrots, and

328

: 00:22:48

some apple cider vinegar, some salt, some

lemon juice, and then you let that cool

329

: 00:22:56

and then refrigerate it overnight, and

then you take the layer of fat that has

330

: 00:23:01

solidified on top and you remove that,

because fat can be very hard to digest,

331

: 00:23:06

especially people with an irritated

gut, so you want to remove that fat.

332

: 00:23:10

Normally, you want to keep the fat.

333

: 00:23:12

A lot of people are really scared of

eating, fat and it's a shame, because

334

: 00:23:16

there are essential fats, along with

essential proteins, and then after

335

: 00:23:22

the bone broth, I would recommend

drinking only bone broth for a day,

336

: 00:23:26

and then starting an elimination diet.

337

: 00:23:28

There's several elimination diets

that people can choose from, but

338

: 00:23:31

one of the simplest ones that I can

recommend is the carnivore diet.

339

: 00:23:36

Just eating animal protein, animal

products: eggs, beef, chicken, fish,

340

: 00:23:42

whatever you like, and that's one

way that people can start addressing

341

: 00:23:47

those issues, along with exercise

and mental health, because the gut

342

: 00:23:52

brain access is very important.

343

: 00:23:55

What you eat affects how you think,

and how you think affects how your

344

: 00:23:59

stomach, and your digestive system works.

345

: 00:24:02

Joshua: I noticed that you are bridging a

lot of different areas for our listeners,

346

: 00:24:08

and even for me, where it comes from

not just being able to take the talents

347

: 00:24:13

and the knowledge that you've learned

as being a chef and writing those things

348

: 00:24:17

down, but obviously, you're working

with people that are trying to also

349

: 00:24:21

change their lives for the better.

350

: 00:24:23

What has it meant for you, especially

going through the last few years

351

: 00:24:27

of your life, redesigning your own

mental, physical wires, basically

352

: 00:24:32

rewiring everything, and now

helping other people through the

353

: 00:24:36

resources that you're providing,

along with your direct expertise.

354

: 00:24:39

What do you think that

has meant for you, Josh?

355

: 00:24:43

Joshua N.: I mean, it's meant everything.

356

: 00:24:45

You know, I used to stuff my face with

candy and chips at night, and it's what

357

: 00:24:52

made me feel good, and have a hard day at

work, and have an argument with my wife,

358

: 00:24:57

be stressed out about bills, and then I

would feel okay, because I knew at home,

359

: 00:25:03

I had peanut butter M&Ms, or hot, flaming

Cheetos, and that was what I looked

360

: 00:25:08

forward to, but now, I can look forward to

waking up in the morning, and getting some

361

: 00:25:14

early, low angle sun in my eyes, because

I know it's really important for helping

362

: 00:25:19

set my circadian rhythm, which will help

me sleep better at night, and I really

363

: 00:25:25

look forward to my meditation and eating,

especially knowing because it's nourishing

364

: 00:25:33

my body, and how good I feel when I eat

healthy, and if I could only help one

365

: 00:25:39

person with the books that I've written,

or by doing this interview, that's what's

366

: 00:25:45

really important to me is to share my

story, and to help as many other people

367

: 00:25:49

as I can, even if it's just one person.

368

: 00:25:52

Joshua: You remind me of

so many people I've had.

369

: 00:25:54

I've had a number of people in the fitness

industry, and I've even have a regular

370

: 00:25:58

client right now in which they're building

their business, and personal training,

371

: 00:26:03

and nutrition planning, and all of that.

372

: 00:26:05

It's amazing to me to see how all these

motivations come from different types

373

: 00:26:11

of stories that we have, and Josh, I

see you as kind of this balanced person

374

: 00:26:16

that I see today, which unfortunately,

for my listeners, they don't see

375

: 00:26:19

you, but I see you, and I see the

strength that you have been able to

376

: 00:26:24

grab as a result of focusing on that.

377

: 00:26:27

How can people achieve

what you have achieved?

378

: 00:26:30

Obviously, they're not going to get

the same direct results that you have.

379

: 00:26:33

Obviously, that's impossible, and we

even have talked about earlier that

380

: 00:26:37

everybody has different dietary needs.

381

: 00:26:39

They have different ways

that they go about it.

382

: 00:26:41

We're in a new year.

383

: 00:26:42

It's 2025.

384

: 00:26:44

How can people get started in

something like this, and not burn out?

385

: 00:26:47

Maybe this is the year that they

finally say, "I've had enough."

386

: 00:26:51

Is there any recommendations

that you want to give to them?

387

: 00:26:54

Joshua N.: Yes.

388

: 00:26:56

I highly recommend that whenever you

start something new, you start slow

389

: 00:27:02

and make small changes over time.

390

: 00:27:05

It's so easy to get wrapped

up in the new year, setting

391

: 00:27:09

goals, and getting overwhelmed.

392

: 00:27:13

Changing your diet alone is a huge change.

393

: 00:27:17

Many people are so emotionally

connected to their foods.

394

: 00:27:21

It can be very overwhelming to start a

new diet, and I recommend that people

395

: 00:27:27

start slow, start prioritizing their

protein, and like I mentioned earlier,

396

: 00:27:33

that could just look like adding an

extra egg, or having a bigger steak, or

397

: 00:27:40

any small little change like that, and

especially when it comes to exercising.

398

: 00:27:44

If you haven't exercised before,

all you have to do is five or ten

399

: 00:27:49

minutes, and you're going to be

sore the next day, so take it slow.

400

: 00:27:54

Don't overdo it.

401

: 00:27:55

Don't injure yourself, and set

yourself back even further.

402

: 00:27:59

One good way to start adding more

physical fitness to your life is just

403

: 00:28:03

going for a walk after every meal.

404

: 00:28:05

Even if it's only 5 minutes, 10 minutes.

405

: 00:28:09

It's so good for your digestive

system, also being outside, getting

406

: 00:28:13

that fresh air, getting that sunlight.

407

: 00:28:15

It's so good for your body in so many

ways, and I'd also recommend starting to

408

: 00:28:21

take care of your mental health, and one

easy way to do that is start meditating.

409

: 00:28:26

It only takes five minutes, ten minutes.

410

: 00:28:29

You can use an app.

411

: 00:28:31

I use the Calm app.

412

: 00:28:33

I recommend the Daily Calm.

413

: 00:28:36

It's a guided meditation.

414

: 00:28:38

Ten minutes every day.

415

: 00:28:39

It's something new, and

it helps you get started.

416

: 00:28:43

There's also tons of videos on

YouTube, or even just going somewhere

417

: 00:28:48

quiet and just listening to nature.

418

: 00:28:51

You sit down, just focus on your

breathing, and it recharges you,

419

: 00:28:56

and re-energizes you for the day.

420

: 00:28:59

Joshua: Those are all awesome tips,

and I think that for someone that

421

: 00:29:03

is just starting out too, one of

the things that I've learned in my

422

: 00:29:07

journey is to just continue to be

persistent, be consistent as much as

423

: 00:29:12

you can, even if you can't give 100%.

424

: 00:29:15

I've learned that so much, and you kind

of reaffirmed that for me, Josh, when it

425

: 00:29:19

comes to your journey, and it's always

good to have somebody on the side too, and

426

: 00:29:24

I was waiting for you to be like, "Hey!

427

: 00:29:26

Get a coach too while you're

at it.", because they can help

428

: 00:29:28

you stay accountable, but hey.

429

: 00:29:30

I'll take that part of it,

and run with it too, but-

430

: 00:29:34

Joshua N.: It's definitely important

to have people that can keep you

431

: 00:29:38

accountable, and help support you

and guide you through your process.

432

: 00:29:41

Joshua: Absolutely.

433

: 00:29:42

There you go.

434

: 00:29:44

Now we got you in there with that as well.

435

: 00:29:48

Josh, I want to give you

the last few minutes here.

436

: 00:29:50

People might be interested with learning

more about your books, and the cookbooks,

437

: 00:29:55

and maybe they want to find you.

438

: 00:29:57

Maybe they want to get

in contact with you.

439

: 00:29:59

Maybe they want to follow

you on social media.

440

: 00:30:01

I'm going to give you the last few minutes

to share all that great information of

441

: 00:30:04

how they can do that, and off you go.

442

: 00:30:07

Joshua N.: Yes, of course.

443

: 00:30:08

You can learn more about me and take

advantage of the free resources on my

444

: 00:30:13

website, including my top three high

protein ,recipes at joshnoland.com.

445

: 00:30:21

It's j o s h n o l a n d.com, and

you can also contact me there.

446

: 00:30:27

You can find my books.

447

: 00:30:29

You can find my social media links.

448

: 00:30:31

It's all there.

449

: 00:30:33

Joshua: Josh, I have to say, I'll, first

off, put these all in the episode notes.

450

: 00:30:38

You are my counterpart in many different

ways, not just by name, because I feel

451

: 00:30:43

that we need to have that consistency, and

you have brought a model for us, even with

452

: 00:30:50

using protein, as a way in which we can

go towards our goals, and I've always said

453

: 00:30:55

on this show, and I've even said that many

of my clients, there is no one right path.

454

: 00:30:59

There are many multiple right paths.

455

: 00:31:02

The wrong path is to not do anything,

and I think that this is where the

456

: 00:31:07

intersection happens today, especially

if you are listening to this, is that

457

: 00:31:12

if you're able to start that, even if

you have that anxiety, that depression,

458

: 00:31:16

you feel like the stress is overwhelming

you, just like you've shared in your

459

: 00:31:19

story, it's not the end of the world.

460

: 00:31:22

It's just a matter of just taking that

small step, and I love that advice

461

: 00:31:25

that you gave, because it's all about

those small steps that we can do, and

462

: 00:31:30

for all those reasons, Josh, thanks for

being on Speaking From The Heart today.

463

: 00:31:34

Thanks for being my brother with another

Josh name, and breaking that cycle

464

: 00:31:38

today, because I was waiting for another

Josh to show up and you finally did.

465

: 00:31:42

It took a while, but we got there, but

more importantly, thanks for your interest

466

: 00:31:46

and help in the community of those that

are trying to be more health centric,

467

: 00:31:50

and all the work that you're doing.

468

: 00:31:52

Keep doing it, and I applaud you

for all that you have accomplished

469

: 00:31:55

and will accomplish, so thanks

again for being part of the show.

470

: 00:31:59

Joshua N.: Thank you, Joshua.

471

: 00:32:00

It's been a real pleasure.

472

: 00:32:02

Joshua: I want to thank Joshua again so

much for being part of the show, sharing

473

: 00:32:06

his story of how he's overcome, not only

his weight loss journey, but now he's on

474

: 00:32:11

a mission to inspire others, and to help

them along the way, through coaching,

475

: 00:32:15

guidance, nutrition, planning, and so

much more, trying to get to the other

476

: 00:32:19

side, and I think that we can learn so

much about being overweight, not being

477

: 00:32:23

physically fit, because I, personally,

have struggled with this ever since I was

478

: 00:32:28

a kid, and I made 2025 the year in which

I really want to get myself back on track.

479

: 00:32:35

I know that that might be a lofty goal,

and I might not quite make it, but I

480

: 00:32:39

want to have reasonable steps that I

take that will help me strive towards

481

: 00:32:43

that positive direction, and that's what

I need to do for myself, but for other

482

: 00:32:48

people, maybe even you, my listeners,

it's about just making that effort,

483

: 00:32:52

having that accountability, changing the

inputs, as we just literally talked about

484

: 00:32:57

in our last monologue episode before

this interview today, of how it is that

485

: 00:33:02

we could change not just those inputs,

but also how they can release different

486

: 00:33:06

outputs as well, but when you feel

depressed, it takes everything out of you.

487

: 00:33:12

It has such a energy sucking feeling

that even when you try to get yourself

488

: 00:33:17

back on track, when you try to push

yourself into that positive direction,

489

: 00:33:20

when you say to yourself that you're

not going to be that person that you

490

: 00:33:24

once were, it's still not easy to do.

491

: 00:33:27

Mental health diseases, like depression,

can sap everything out of you, so

492

: 00:33:32

you need to have better mechanisms.

493

: 00:33:34

You have to have a better support system,

and you have to learn about what it

494

: 00:33:37

is that is really holding you back,

so that you're not held back anymore.

495

: 00:33:42

It can be challenging to see where those

different things are, and I encourage

496

: 00:33:46

you to go get tested, go see your family

doctor, go see a nutritionist, if you

497

: 00:33:50

will, to help you with analyzing your

numbers, seeing where those things

498

: 00:33:54

are, because when I did that a number

of years ago, after I tried to end my

499

: 00:33:57

life, I learned so much about my body,

and I started to realize that I was

500

: 00:34:02

lacking a lot of the vital nutrients and

minerals for myself so that I get myself

501

: 00:34:07

back on track, but there's a variety of

strategies, and Josh's strategy is one

502

: 00:34:11

of many that I'm sure that we've heard,

one time or another, trying to figure

503

: 00:34:16

out whether it will really work for us,

and it's okay if it doesn't for you.

504

: 00:34:19

Maybe there's different nutrient

needs, maybe there's different

505

: 00:34:22

minerals that you need.

506

: 00:34:23

Maybe there's a different lifestyle that

you have, but it's all about starting

507

: 00:34:27

out slow, mastering what it is that you

need to master, that recipe for success,

508

: 00:34:33

and being able to create quantity

over the quality in the beginning.

509

: 00:34:38

Even just reaching a couple of the

macronutrients that you need, even

510

: 00:34:42

just trying to get the opportunity

to find somebody that will help you

511

: 00:34:47

with that accountability strategy,

is a big blessing in itself.

512

: 00:34:51

Even eating protein, which

you might be thinking, "Well,

513

: 00:34:55

what happens to vegetables?

514

: 00:34:56

What happens to fruits?

515

: 00:34:57

Aren't those important as well?"

516

: 00:34:59

Again, this is just one strategy, and

it has worked for Joshua, and being able

517

: 00:35:04

to become better with where he is today.

518

: 00:35:07

It doesn't mean, though, that you

start to starve yourself, that you

519

: 00:35:11

throw yourself off because you think

that that dream, that possibility of

520

: 00:35:16

losing weight, is impossible to have.

521

: 00:35:19

It's just like that with any

lifestyle that we choose.

522

: 00:35:23

If we are not willing to at least take

a dip in the pool, trying to see if it

523

: 00:35:27

even works in the beginning, how will we

ever know, and I think that's why Josh's

524

: 00:35:32

pillars: nutrition, fitness, and recovery,

is really something that he had to master

525

: 00:35:38

and figure out in his own adaptation.

526

: 00:35:41

Nutrients, especially, as

I've even said, you have to be

527

: 00:35:44

realistic about what you put in.

528

: 00:35:46

You can't have a bad diet.

529

: 00:35:48

You can't just eat meat and

then say to yourself, "Oh!

530

: 00:35:51

I want to have those bag of

potato chips, or I want those

531

: 00:35:53

tortilla chips dipped in salsa."

532

: 00:35:57

Now I want to go and eat some of those,

especially as I'm trying to now cut back

533

: 00:36:01

on those in the new year, but even then,

if you think about fitness, trying to also

534

: 00:36:07

get the balance of exercise, operating

from a caloric deficit, so that you

535

: 00:36:12

are actually telling your body, "Yes!

536

: 00:36:14

I'm feeding you, but now it's time to

also supplement that with what you have

537

: 00:36:18

stored in your body.", building in those

chemical balances are super key, super,

538

: 00:36:24

super key, in order for you to do that.

539

: 00:36:27

Once you have the nutrition and

the fitness, it's really about your

540

: 00:36:30

recovery time, not just in the way

in which you rest your muscles, which

541

: 00:36:35

most people forget that it's not

just about the muscle recovery, the

542

: 00:36:39

physical aspect of all that lactic acid

that's trying to be pushed out of your

543

: 00:36:43

body, but it's also about the mental.

544

: 00:36:47

It's about what you put inside yourself:

that positive mindset, the breathing

545

: 00:36:50

exercises, all the aspects that Josh

talked about today is something that

546

: 00:36:55

I resonate so deeply with and I try to

focus on, not just with my individual

547

: 00:36:59

clients, but working in groups,

working with businesses, and doing

548

: 00:37:04

my workshops and speaking engagements

as I'm given those opportunities.

549

: 00:37:08

When we have all those pillars,

we can still be set back.

550

: 00:37:12

We can have medical setbacks

that might be from our genetics.

551

: 00:37:16

The things that we haven't discovered

about ourselves, because they

552

: 00:37:19

haven't been told about ourselves.

553

: 00:37:22

Our body needs rest, and if we're not

able to give that rest for proper time,

554

: 00:37:28

for proper nutrition purposes, that

balance, which is certainly key, is not

555

: 00:37:34

going to be the key when you're messing

it all up, and it's not necessarily about

556

: 00:37:38

you messing it all up, but you let the

inputs and the outputs mess everything up.

557

: 00:37:44

Do you want to stuff your face?

558

: 00:37:46

Do you just want to continue

doing that, or do you want to

559

: 00:37:49

just be consistently stressed out?

560

: 00:37:52

I'll tell you that those were

always the questions that I asked

561

: 00:37:55

myself, and I always answered, "Yes.

562

: 00:37:57

I want that to happen to me.", and

I freely did that with no recourse,

563

: 00:38:02

not a care for the world, because

honestly, I didn't love myself.

564

: 00:38:07

I didn't like who I was, and it doesn't

mean that I still don't struggle

565

: 00:38:10

with it today, because we all have

lapses, and it's okay to be human.

566

: 00:38:15

It's okay to speak about this,

because, essentially, even speaking

567

: 00:38:20

from your heart, the main premise

of why we even do this podcast, is

568

: 00:38:24

to be authentic versions of who we

are, even when it comes to our diet.

569

: 00:38:30

Even when it comes to the struggles

of trying to stay on that plan,

570

: 00:38:34

what it would mean so that we can

actually enjoy what the health

571

: 00:38:38

benefits are, instead of worrying

about all the negative consequences.

572

: 00:38:43

You don't need to be overwhelmed anymore.

573

: 00:38:46

That's really what Josh is trying to

say, especially when it comes to dieting.

574

: 00:38:50

Walking!

575

: 00:38:51

Even just doing that, which is something

hat I had to restart again in: 2025

576

: 00:38:55

after all these years, can be a great

way to release natural endorphins, being

577

: 00:39:01

able to jumpstart the muscles in your

body, and start that recovery process,

578

: 00:39:05

that third step, just for healing

some of the other parts while you are

579

: 00:39:09

expending energy to burn, but I have

to say above all else that Josh talked

580

: 00:39:16

about today, is about the coaching.

581

: 00:39:19

It's about the ways in which we

can help each other to become

582

: 00:39:22

accountable, to be able to help.

583

: 00:39:24

Now, the question becomes,

will you even try?

584

: 00:39:29

Will this be yet another episode that goes

by and you let yourself wonder, "What if?

585

: 00:39:35

What if I am able to

try a protein lifestyle?

586

: 00:39:37

What if I'm able to really balance

what my needs are, dietary wise, mental

587

: 00:39:43

health wise, physical wise, and being

able to put those all together into

588

: 00:39:48

inputs and outputs that will push me

into the direction that I want to go?"

589

: 00:39:53

There's nothing wrong with accountability,

and I've been stressing this so much

590

: 00:39:58

that I sometimes feel like it's a broken

record, but yet, when we are really faced

591

: 00:40:02

with it, that's when real change begins.

592

: 00:40:05

I've seen many people walk away, thinking

that they can handle it all by themselves,

593

: 00:40:09

not realizing that there's many different

perspectives, and it doesn't mean that

594

: 00:40:13

I'm withholding that information, but

I'm giving people that opportunity, that

595

: 00:40:17

space to spend their time, their money,

and their resources, so that they can

596

: 00:40:23

get quality advice, being able to help

them to get to where they need to be.

597

: 00:40:28

That's what you're paying for, and

that's what Josh is asking you to

598

: 00:40:32

pay for: all that research, all that

time, all that effort that got him to

599

: 00:40:38

where he is, and there's nothing wrong

with being able to share that wealth,

600

: 00:40:43

especially when you know it's worth.

601

: 00:40:46

I know these lose weight, get results

fast schemes, especially when it comes

602

: 00:40:51

to the exercise industry, have really

turned us off the last 50 years, and

603

: 00:40:56

I say 50 years because I remember even

infomercials back in the 80s saying

604

: 00:41:01

that you can lose all this weight.

605

: 00:41:03

You can try to do all these things,

and it will make you feel much better,

606

: 00:41:07

but even as a society that has taken a

big step back from being more active,

607

: 00:41:12

because our jobs are not as active as

they used to be because of automation,

608

: 00:41:16

technology advances, and so much more,

why wonder we have a crisis in obesity!

609

: 00:41:22

Why wonder our kids don't get

enough exercise every single day?

610

: 00:41:26

Why wonder it is such a frustrating

statistic to see that fast food,

611

: 00:41:31

fatty acids, all these imbalances with

cancer, diabetes, emphysema, all these

612

: 00:41:38

areas in which are caused by alcohol

use, drug use, smoking, tobacco, all

613

: 00:41:44

those different ingredients, all those

different inputs, cause the outputs

614

: 00:41:49

that we are now experiencing, but it

doesn't have to be that way anymore.

615

: 00:41:56

Depression is scary; something that

I've lived through, and I can tell you

616

: 00:42:00

by first hand experience what it means

to get to that other side, but I will

617

: 00:42:05

tell you that it's the journey that will

continuously pop up if you're not willing

618

: 00:42:10

to continue to work on yourself, and

that's what I'm trying to do even to this

619

: 00:42:15

day, your podcast host, so be like the

Joshes today: both the guest and the host.

620

: 00:42:22

Do something that will develop that

control, even if you just experiment and

621

: 00:42:27

dip your toe into the pool of what it

looks like to have a protein lifestyle.

622

: 00:42:31

It can help you with these pillars: your

nutrition, your fitness, your recovery.

623

: 00:42:37

Even if you have things that set you

back medically, are those still things

624

: 00:42:41

that you can have adjustments to?

625

: 00:42:43

You can modify the exercise.

626

: 00:42:45

You can modify the diet, even the

recovery, so that you are able to

627

: 00:42:50

feel like you're making progress.

628

: 00:42:53

Can we help you with getting

to where you need to be?

629

: 00:42:56

That's really what this is about.

630

: 00:42:58

You don't have to suffer alone

anymore, because we are here

631

: 00:43:02

for you, both Joshes included.

632

: 00:43:05

Even then, when your body has to

reset, it has to start somewhere,

633

: 00:43:10

and I think that even if you

take the smallest of feats today.

634

: 00:43:13

Even if you're still struggling to

get started in this new year: 2025

635

: 00:43:18

I think that even when you feel a

little stressed out, and you're trying

636

: 00:43:21

to not be as overwhelmed, know that

there is already a playbook waiting

637

: 00:43:26

for you to try to take action on.

638

: 00:43:29

It doesn't take that much more effort,

except if you're not willing to put that

639

: 00:43:33

effort in, and I think that's a whole

other type of conversation that we can

640

: 00:43:37

tailor that approach to, if you're just

willing to be authentic and realize

641

: 00:43:43

that you're not have to suffer anymore.

642

: 00:43:45

We are here to help you, not only

every step of the way, but to help you

643

: 00:43:51

with your nutrition, your exercise,

and your ability, more importantly,

644

: 00:43:57

to recover, because that road to

recovery is something that I would

645

: 00:44:01

love all of us to start today.

646

: 00:44:05

Thanks for listening to episode

number 184 of Speaking From the

647

: 00:44:09

Heart, and I look forward to

hearing from your heart very soon.

648

: 00:44:14

Outro: Thanks for listening.

649

: 00:44:15

For more information about our podcast

and future shows, search for Speaking From

650

: 00:44:20

The Heart to subscribe and be notified

wherever you listen to your podcasts.

651

: 00:44:25

Visit us at www.yourspeakingvoice.biz

for more information about potential

652

: 00:44:31

services that can help you create

the best version of yourself.

653

: 00:44:35

See you next time.