Food-First For The Win!

Reading Time: About 5 Minutes

Hey Brothers!

Welcome to this week's LenDentonThrive Letter! I'm on a mission to help busy 50+ guys like us build thriving, healthy, and sustainable lifestyles. Often, we feel pressured to hit the gym relentlessly or endure harsh diets to get fit, especially after 50. But what if I told you the real secret to weight loss isn't what you've been told?

The Real Villain in Your Weight Loss Battle

A groundbreaking new study in PNAS just flipped the script on weight gain. For years, we've been told to run farther and lift harder, believing a lack of exercise is our biggest enemy. But this research, spanning diverse global populations, shows that excess calories, not a lack of physical activity, is the primary driver of rising body fat and obesity. This finding holds true across different economic groups, from hunter-gatherers to modern city dwellers.

Here's the kicker - people in highly developed economies (like us Americans) lead the charts in both calorie consumption and the percentage of ultra-processed foods (UPFs) in our daily diets. (See Figure 1 below)

These factory-made foods, recognized by their long ingredient lists, are strongly linked to greater fat accumulation. While wealthier populations may burn more calories overall due to larger body sizes, their higher intake of calories and UPFs leads to more fat storage. The study clearly suggests that what we eat plays a far greater role than how much we move in the obesity crisis.

Food First - A Better Solution

This is precisely why the ThriveLife approach is so effective. We embrace a "Food-First" strategy, understanding that your weight loss battle is won in the kitchen, not the gym. This isn't about crazy diets or grueling workouts. It's about redesigning and upgrading your nutrition by making smarter swaps and tiny tweaks that lead to lasting results, without a radical life redesign. I call this Eating Smarter. 

Here's a few quick tips on how to bring the Food-First approach into your daily routine:

• Exit the Red Zone: The biggest step is to systematically eliminate Red Zone foods from your diet. These are foods that have a high glycemic index, meaning that your body quickly converts them to sugars. This also spikes your glucose and leads to greater fat storage - and insulin resistence. Red Zone Foods include:

    ◦ Sugar

    ◦ White flour

    ◦ White rice

    ◦ White potatoes

    ◦ Corn

    ◦ High-fructose corn syrup

Replace these with lean meats, fish, poultry, and plenty of vegetables. Focus on simple, single-ingredient foods at least 90% of the time – think farm-raised, not factory-made.

• Eat Smarter, Not Less: You don't need to feel deprived. Instead of cutting calories, replace bad ones with good ones. Here are some other smart eating strategies that will help you cut calories:

    ◦ Practice portion control: Use a smaller 8-inch plate instead of an 11-inch dinner plate; it can help your brain feel satisfied without overeating.

    ◦ Slow down at mealtime: It takes up to 20 minutes for your brain to register fullness. Most of us guys simply eat too fast. 

    ◦ Don't drink your calories: Sugary sodas, craft beers, and many specialty coffees are hidden calorie traps. Opt for water, black coffee, or unsweetened tea instead.

    ◦ Plan your meals: Five minutes of daily meal planning can help you avoid bad food choices later. I say 5 minutes of meal planning is more effective than an hour in the gym!

    ◦ Allow for treat meals: A planned weekly treat meal can help avoid deprivation and keep you motivated.

• Small Movements Add Up: While food is primary, consistent movement helps.

    ◦ Start walking: Even 15-30 minutes daily at a comfortable pace around 60-70% of your max heart rate Zone 2 cardio, which is super effective for fat burning. You can lose significant weight just by walking.

    ◦ Move hourly: Get 5 minutes of movement every hour you're awake to stimulate your metabolism.

• Prioritize Sleep: Poor sleep messes with hormones that control hunger (Ghrelin and Leptin), makes you crave unhealthy foods, and slows your metabolism. Aim for 7-9 hours of quality sleep nightly.

• Daily Weigh-In Ritual: What gets measured gets managed! Weigh yourself daily at the same time and track your progress; it provides powerful psychological benefits.

Smarter, Not Harder

This isn't about willpower alone; that's a finite resource. It's about building small, smart daily habits that become part of your life. The ThriveLife system helped me lose 70 pounds and keep it off for over a decade. It can work for you, too!

When you’re ready for a real and sustainable fitness transformation, here are three ways I can help you:

#1 - Sign up for this newsletter. Every week, you’ll receive tested, actionable tips and strategies to help you build your own customized version of the ThriveLife that fits your needs, preferences, and personal style. And, it’s free!

#2 - For a Do-It-Yourself approach to the ThriveLife, download your free copy of my new ebook: 6 Smart Moves To Your ThriveLife. Just click the button below.

#3 - When you’re ready to join a community of other busy 50+ Guys building their ThriveLives together, check out my new ThriveLife Transformation course. The ThriveLife Transformation guides you through a 30-day transformation process which includes online video training and daily support and assistance through our online community. Join alone or bring your friends. To learn more about the ThriveLife Transformation, click the button below.

Do You Know Somebody?

Do you know a 50+ Guy who’s struggling with their weight and fitness?

Please consider sharing this information with them. Just forward your copy of this email to them. Or, give them a free copy of my 6 Smart Moves ebook!

It might change their life!

(And remember, this works for Under-50 Guys, too!)

Thanks for reading this week.

I write this newsletter to make a positive impact on the lives of 50+ Guys and their families. If you found this information useful, please consider subscribing to receive new editions each week.

If you’d like to share a thought, a question or comment with me, you can simply reply to this email. I’d love to hear from you!

Follow me on the socials for daily tips and strategies for living your ThriveLife: