Alrighty.
Welcome
to what's good with John and Joyce.
You know what's good?
You're hanging out with us,
and we appreciate that.
And I love that color on you, Joyce.
That is your color, I love it.
Tell me that once before that
I should wear pink, but I can't wear pink.
Everything.
No no no no no no.
Well, you could if you wanted to.
That's right. Well,
we're going to talk about today.
What are we talking about.
Talk about this
because people are driving me crazy.
Oh, crazy.
What does John do to look so good?
What does John do the job.
How does John do this?
So it's like, John, tell us,
what the heck do you do?
Well, what do you do to look like that?
Come on, come on.
Don't be what's good.
Tell me what's nice.
Keeping it cool. Keeping it calm.
Keeping it light. Time to rejoice.
What's good, what's good?
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Because I have a lot of guys
that I know, even in my own family
that, you know, is like 20, 30 years
younger than you.
And they just feel like I can never.
I can never look that way.
I've got a big belly.
I've never been able to lose my belly.
What can I do to look like
John Woo look so great, so truly.
So let's let's do this show
about what you do.
Because then I can send them to this.
Well,
the thing is, you know, when people say
I can never do it, first of all,
if they say I can, they're right.
If they say I can't, they're right.
Either way, we are what we think.
And some people will say, well,
I'm not genetically blessed with this.
I've got this, I've got that.
You could do something.
You know, you don't have to go out there
and be, you know, Arnold Schwarzenegger.
You don't have to go out there and be,
you know, whomever, but just do the best
you can with what you have
and focus on that each and every day.
Comparison is the thief of joy, you know?
Just don't try.
Just go out there
and be the best you can be.
But everything starts in the kitchen.
Nutrition.
Nutrition is like 7,580%
of what you look like.
That is key. It starts in the kitchen.
It really is like is what you I would say.
So I mean obviously what you were born
with, you know, comes from our maker.
But what you can do with it
all starts with the kitchen.
What do you eat?
When do you eat?
How do you sequence it?
What is the mix of,
you know, carbohydrates and protein?
Getting to the gym.
Getting to the gym is like 10% of it,
maybe ten, 15%.
And then obviously sleep.
We talked about that in previous episode.
Sleep is so important.
You know, I'm too busy.
No, sleep is important.
You've got to make that a priority. Okay.
So the people that are asking this,
they're saying, how do I get that body?
But they have to take those steps, right?
Consistently consistent.
I think the most important thing is just
being consistent each and every day.
Every day you get to the gym and
if you miss a day, don't beat yourself up.
If you splurge and eat something
you should need.
Don't beat yourself up. That's nature.
So many people will try something
and beat themselves up.
They'll fail, so to speak.
But there is no failure.
You know, each
and every day you learn from that.
If you're going to fall, fall forward.
That's one of my favorite terms.
I learned that
from a mentor of mine years ago.
But just do the best
you can each and every day.
And when you walk into the gym, or if you
work out at home, just do your research.
Find somebody you respect.
Talk to a nutritionist.
If you're able to see that person
that you admire and ask them what they do.
Surround yourself with people
who are in a position that you want to be
in, or you want to look like or whatever,
and that people admire.
So what are you going to tell them that
say it's let's say it's a guy who's 45,
50 years old.
He's got a big guy on him.
He feels like he eats okay.
He's not heavy all over.
He just kind of carries it in his belly.
And he wants to know,
how do I get rid of this?
Like what?
What am I doing wrong?
I would have him document what he's doing.
When I was a head trainer at a gym
for 2 or 3 years, I had a lot of you.
I had like 40 or 50 clients,
all different backgrounds,
you know, male, female, 80, 18 years old.
And I would just say, hey, listen,
what do you want to accomplish?
What's your goal?
So the 18 year old was a football player.
He was a lineman.
So he needed really good leg strength.
So we do a lot of squatting,
thrusting exercises.
Then I worked with a guy who was,
you know, 60, 65 who was a golfer.
So we did a lot of core
exercise, swinging exercise.
I geared toward him.
And then I had a woman
who was a marathon runner,
and I would gear workouts toward
what she wanted.
So it's by listening to what that person
wants and coming up with a program
that's going to fit for them.
So if this person says, I'm heavy,
I need this.
Tell me what you're eating.
Well,
are you pretty good? Well, obviously.
Why you pretty healthy?
Well, I eat salads all the time,
but what are you putting on the salad?
Tons of ranch dressing may be so.
So there's a lot of hidden calories
or people around the computer
a lot doing work.
And they're,
they're they're just, you know,
munching out there,
grabbing a whole bunch of peanuts.
And all of a sudden those peanuts
are almonds, which are not bad for you.
But if you have three bags of them,
you know exactly where calories
and calories out type thing.
But so the whole thing
is, I'll listen to them and I'll say,
do a little investigating.
What are you eating?
How often you exercising?
How is your stress level?
How is everything at home?
How's everything on the job?
Because you could be eating right?
But if your stress level is high, it's
going to manifest
on the body
and just it's going to affect everything.
So you wouldn't say you keep that journal
of what you're eating,
journal everything.
Because I journal everything.
I eat everything I eat every day I journal
from the morning right
till the end of the night.
I've done it for years.
And turtle, that you're eating you
much the same thing.
Pretty much pretty much.
But I do varied up because,
you know, things can get boring.
You want to keep it interesting.
I mean, technically,
I mean, I really could eat the same thing
every day and be happy with it.
But I'm married to the Iron Chef
and my wife likes the variety,
but she's really good at respecting,
you know what I like to eat?
And I'll say, babe,
you can eat whatever you want.
You know, when I was competing,
I was real strict.
Nothing but fish, chicken, broccoli
every single day.
And that was it. But man, I was shredded.
I felt good about it,
but I've opened it up a little bit more
now because I'm not competing per
se, right?
And most people aren't competing.
99% of the population?
No, close to that, right?
I know my my mom's favorite expression
growing up was,
you know, to eat healthy all week long,
but on Sunday, you know, just splurge.
It's not a bad idea
because I do
a lot of intermittent fasting,
and I'll fast for like
18 to 20 hours a day, and I'll usually eat
within a four hour window.
So I haven't eaten yet today
at press time here with the podcast,
but I'll eat tonight between 5 and 6,
five and seven,
and I'll have a really good meal.
But I'm not counting calories,
I never have.
I just eat until I'm full, right?
And and then I might have for dessert,
I might have
some plain yogurt,
you know, with, with some, fruit.
Or I might throw some really good
organic protein powder on there.
I'll use some vegan protein powder
once in a while, and it's just a good mix.
I have peanut butter.
I get organic peanut butter.
I try to keep it to a minimum
because it's very calorie dense,
because I can eat
a whole jar of peanut butter.
Oh my God, peanut butter on top.
On top of banana.
I know you and I both like that. That
that's awesome. You know?
But but the whole thing is just, you know,
being wary of what you're reading.
And then if they
can't get to a gym,
a home gym, even like one,
if you have to pick out one machine
for them to have,
you don't even need a machine per se,
but just do a lot of body exercises.
I like my elliptical. Yeah,
the elliptical is great.
Feels like I'm working, right?
Yeah.
We have a rowing machine at home,
which is a great full body workout.
But, you know, push ups.
And if you have a hard time doing push ups
just to get down on your knees
and do your doing upper body push ups,
you know, just swing your body,
move in your house, dance like nobody's
watching, get some great music on it.
Just dance and bop away.
Move the body, do some tai chi,
which is really healing for the body.
Videos are all over Facebook and Instagram
about how to do Tai Chi or yoga
pilates movements, but the whole key is
just get out and walk.
Walking is so important,
especially after you eat.
If you get a chance,
get out there and walk.
Exercise after we eat it.
Yeah, you like to work out at night?
I'm a night person.
I'm a morning workout guy.
Yeah.
But I'm used to always doing it.
That's the whole point.
There's no perfect time.
Whatever works for you works fine.
But if someone comes to you, I'm
going to go back to the big belly again.
Whether it's a man or a woman,
and they're only doing crunches
because they're trying
to get rid of the belly.
I thought I read that it might, like,
punch it out
more like like if you're building muscle
but not getting rid of the fat.
Well, what's going to happen that all the.
I see people doing that
all the time, the crunch.
And that's
not going to get rid of the belly.
Nutrition is you know, goes back to
everything goes back to nutrition.
You've got to be careful
what you're doing.
Because if you
if you're consuming less calories
all of a sudden eventually
everything is going to trim out.
And somebody, well,
I just want to lose the weight
here in the stomach,
but not other parts of my body.
No, you're going to lose it everywhere.
You can't segment what part of your body.
You're going to lose weight.
You're going to lose it everywhere.
But that's not necessarily a bad thing,
you know?
But but don't be so overly concerned
about it.
It's be more concerned about the quality
of the food you're putting in your body.
And don't be so concerned with the scale.
Don't weigh yourself
so much where it destroys your day
because muscle weighs more than fat.
Yes, I there are some people I know that
weight and self a couple of times a day.
They're obsessive.
It destroys their whole day.
I mean, they wake up in the morning
feeling really good.
Oh, I'm like a pound heavier.
Oh, life sucks up.
No, don't do that.
Once a week at the same time
with the same clothing.
Right.
And just to keep you on track,
have that consistent scale.
Always weigh yourself on that same scale,
like you said, same time.
Maybe once a week. Just a monitor.
Go make sure. Okay.
But we have all different things
that are going inside of our body,
but essentially
go by how your clothes feel.
Yes, that's that's a good barometer.
My mother but mother used to say clothes
don't lie, right. Go.
How? You're just go buy your clothes.
Because I've had times where I feel like
it's a little bit tight down there.
Okay, I, I gotta, you know, modify
some things.
Then I've had some times where it was like
a little bit loose down there
and I had more weight.
I weighed like in 2 or 3 pounds extra.
It has a lot of it has to do with did you
eat at a restaurant the night before?
Was there extra sodium in there?
Because I don't care how healthy you eat,
if you go to a restaurant,
they're throwing
some extra stuff in there,
whether they're cooking with seed oil
or too much margarine.
It tastes really good.
I know, I know, just remembering
when I wasn't
weighing myself,
it was not a good time in my life
and I was doing happy hour
with everyone at work.
Happy hour.
So drinking the wine.
Oh, yeah, eating the crackers and cheeses.
Oh, that will add up calories.
The crackers and cheese.
Not paying attention at all to my weight.
And actually thinking to myself like, oh,
I must have washed these pants
like hot water.
Feel tight.
I mean, I did every trick in the book
in my mind
not to like way myself or look at that.
And then one day I went to the doctors
and the, you know, the CNA.
It weighed me.
She said, wow, Joyce.
And that was only a year ago.
You were here.
And I said, don't tell her.
And I knew
then that I had gained a lot of weight.
And that's when I made up my mind,
you know, that this is going to stop.
It's going to stop now.
And I know you probably
people may have heard me say this before,
but in that one night I gave up
smoking and drinking
and I changed my diet.
Cold turkey stopped and I bought myself
a little portable bike.
Wow. And I could only do five minutes
on that bike
because my lungs were not in good shape.
I was smoking, I had asthma,
and I couldn't believe that I couldn't
get beyond five minutes.
But I did it
every single day. Consistency.
Every single day.
And you made a decision.
I made a decision when other people
came over and they were drinking wine.
I was serving wine.
They didn't know I had water in my class
with a nice piece of lemon, I just,
but I used self-hypnosis on myself,
I do that.
Potato chips were mine.
Oh, sure.
So I just convinced
myself why they were so bad.
Right?
And they really taste good to me now.
But but it is the consistency.
It was that mindset.
And it wasn't to get the weight off fast
because people didn't even notice
how much weight I lost.
You know, you see people every day,
and then one day you look at them
and say, wow, you lost a lot of weight.
So I lost 40 pounds,
but probably like in a year.
Yeah. You know, and that was it.
Yeah.
I never went back
because you know what I'll ever want.
No, no, I like weighing myself once a week
just to see.
Am I getting too low?
Right. Am I am I getting too high?
Because if you get to a point
where you have to lose a 2,025 pounds,
a lot easier
if you gain 3 pounds and you knew
and you know, I kind of pull back
a little bit, it's a lot easier.
I always say to people, it's always a
it's a lot easier to stay in shape
than get in shape.
It's a lot easier to do that.
It's so easy to gain weight and it is.
But you really have to.
You have to monitor.
You can still live your life.
You can still have fun.
I can't imagine
eating the way that I used to know,
all the way I used to eat when I was a kid
in high school and college.
But again, it was a whole different time.
The metabolism was different,
but I like the way I feel
when I get up each and every day.
And your body loves you more
when you're putting good fuel in it.
I mean, why are you going to put bad gas
and a beautiful car?
You have a really good car.
You're not going to put bad gas
in there, right?
So this is this is a this is a machine.
This is a gift that we've been given.
Let's take the best care of it we can
and don't give in the social pressure.
That's one thing I've never done.
Oh, you know, John,
why aren't you drinking?
Why aren't you either?
You know, I'm good.
I'm good.
I never really cared
what people thought about that
because I'm taking care of myself.
What I found out
is that people don't really notice.
If you'd make light of it.
Did you just say.
I feel like having that right now,
they don't notice.
And if we.
That's a good point.
When we get to gather with other couples,
Patty and I, they know right away.
Well, what does John eat?
Because they know how strict I am.
I'm really good.
Don't worry so much about me.
But, you know, just give me a instead of
when you're making the chicken,
just give me, you know, chicken breast.
Just give me some,
you know, grilled grilled fish or whatever
it may be or some,
you know, some steak or whatever, but,
you know, no overly be concerned about me,
but they know they they respect the fact
that I really am very careful about what
I eat, how I take care of myself.
You know, I always think people think
if they invite me over and I'm vegetarian
and it's always amazing that they'll say,
what do you think?
Skipping.
Are you kidding? That's a feast for me.
Right side dish is the turnips,
and Joyce is having stuffed kale.
Right?
Right.
I love kale with quinoa, I love quinoa.
Oh my goodness. Yes.
Right. Oh, yeah.
I just chop up my veggie burger.
That so much brand
I buy and chop that up for the protein.
Yeah I'm getting hungry now.
Me too.
Food. Food. Food is so important.
Food is so important.
And my wife cooks this way.
You know,
the kids are going to eat this thing.
That's an excuse.
You can still eat whatever you want,
and you can say the kids can eat.
You know what they want, and and you know,
your spouse or whomever can eat,
but you have you have to have enough
self-respect to eat the way you want.
You want your spouse
and your kids to be healthy,
but you can't make them do things,
but you can control you.
So what I love doing,
like talking about like
eating with family
or just going out to to to eat.
How eat before
because that smart was like do that
before you go shopping to eat before.
There's another reason why I do that.
I like to people like to talk
when they eat,
and I tend to choke
because if I'm black, I had that happen.
Right?
And so I thought, you know,
I read a lot of
about that also that we weren't
meant to be laughing and talking.
When we're eating,
we're not we're meant to chew our food,
relax our esophagus and just,
you know, digest our. Yes.
So I remember in Bali,
they take their food
and they just go sit in a quiet place.
They don't talk.
That's not the time to talk,
because I realize we here
don't abide by that rule,
but I do in my own way.
So I can talk to everybody, right?
I'm not eating.
Yeah, and I could ask them questions.
Right. And and that is good.
Especially if,
you know you're going somewhere.
You know, it's a big party.
It's nice to be able to eat.
So you're not going there famished.
And then you're grabbing everything.
You're grabbing all the orders, and
then you have a meal to still go through.
You know, the whole key is go there
semi full so you can really enjoy the day
and not have to like, ravage through
through all that food in front of you.
I'd like you to assert. Right.
You eat like some protein at home
and then you have to serve.
But so many times people will say, Joyce
never eats,
but obviously I'm I'm alive, right?
Do eat.
But I may not eat in front of you
for that reason, you know,
which may seem like an odd reason
to people, but to me it works for you.
It works for you. It does.
So that's my advice.
But I want to hear about your journey.
So every day you write down
what you ate at the end of the day.
Well, I do it as I do it.
So I have a journal
there at the counter in the kitchen.
I write down what I've had,
but since I only eat basically once a day
with the fasting, it's pretty simple.
So I'll just get up in the morning.
I'll say a large glass of water,
spring water with some Celtic salt,
maybe a little apple cider vinegar,
and then black coffee
throughout the day, or, or tea,
you know, and then,
I might have a little cinnamon
cause, there's no calories in that, so
it's not going to spike my insulin level.
But it's so important.
Fasting is so important, I think.
And again, whatever we're saying here,
you consult your doctor
or your practitioner first.
This is what works for Joyce and I.
But fasting for me,
it allows the body instead
of constantly
trying to overwork the digestive system.
Give it a break.
And what happens is your body can start
cleaning up all the toxins in it.
It's like a vacuum cleaner.
Put it in your body
so the less often you eat, the more
the body has the chance to repair itself.
And it's just amazing.
The longer I go without eating many cases,
the more energy I have, the more clarity
I have, the more energy I have,
and I have better workouts.
And if I know I have a project to work
on, I have a lot more,
you know, clarity in a fasted state
than if I've eaten.
So important, in my opinion.
I find that also.
And to listen to your body.
Listen to your body.
Yeah, many people eat
because they're bored a lot of times.
Many times you're just thirsty.
But most but most people lose it at night
and they just keep eating
and eating and just.
I work really hard today.
I owe it to myself
there in front of the TV set.
I was one of those people,
but I just find out if I just pause
and go grab something,
a large glass of water or a seltzer water,
which I love. I drink a lot of seltzer
water plain throughout the day,
and it's filling for me.
And so the minute I have it,
it takes away my appetite
or I'll take some Celtic salt.
I have it in the car with me.
If I'm hungry or feel like I'm
losing some energy, I'll take the salt,
put it on my tongue,
let it dissolve and bam, I got energy.
I'm good for a few more hours.
I know when I went through,
you know the and everything,
the one thing my body was craving
was right. So.
And when people say, oh,
you shouldn't have enough salt.
No, salt is good.
Not the table salt, not the salt
you get at the restaurant.
Celtic or pink Himalayan
salt stuff is stuff is magic.
You need the electrolytes.
Never forget watching an Oprah.
Oprah so many years ago and the whole show
was about women in weight loss.
And you know, they're talking
about different diets and everything.
And his one man
in the audience raises his hand.
And he was from from India
and, you know, tall, thin.
And he said, I don't understand.
He said, if you feel hungry, but,
you know,
you ate, drink water, right.
That's sage advice.
Like, of course, your body sometimes
sends out a message that you're hungry
when you're really thirsty,
when my body is growling.
I mean, my stomach's growling at times.
I know that it's working.
It's working it cleaning up a lot of the,
debris that's in there.
It's just so important.
They call it ketosis or it's.
It's just so important.
So just, you know, check it out,
you know, and and see
if that might be an option for you.
But again, there's no right or wrong way.
Some people are carnivores,
but they're eating some people or vegans
we talked about in the previous episode.
Whatever works for you.
I mean, I'm not going to judge
anybody else.
You do what you you do.
You think, how many hours do I go?
So I usually do not eat after six.
Smart. I'm done. I'm done with eating.
And then I don't eat the next day to noon
or 1:00.
Right.
So you're fasting for,
you know, 12, 18, 19 hours.
That's good.
Yeah, but I have a protein bar,
usually with a full of walnuts.
Right.
You know, something something like that.
Got the tea right?
Yeah. I'll break my fast
after a long, fast.
I mean, sometimes once a week
I'll do a 24 hour fast and maybe once
a month, a 48 hour, and once every month
and a half, two months.
I do a 72 hour fast.
And with the 72 hour fast, it's like
almost building a brand new immune system.
It's just insane. It's great.
And I don't want some.
I don't want to eat sometimes
after that I want to keep going.
But I figure 72 hours is good.
But I'm not hungry.
It's not affecting my my performance
with my job or anything else.
If anything, I'm
excelling at a whole new level.
It's just it's counterintuitive,
but it works.
Really,
because I have heard people say to me,
what's what's wrong?
You hyped up on coffee or something today?
And it's because, no, I was fascinated
that, hey, hyped up on life.
Life really?
Well. Well, that was interesting. Yes.
So take note of that. With what? Johnson.
I like that you journal it
because you're looking at it, right.
You're looking at what?
And there's something about the power
of taking pen or pencil to paper
and writing something down.
It's like my gratitude journal.
I have a journal every single day
where I document, you know what?
What I'm grateful for that day. How many?
Every day. Do you do?
Two journals to two journals.
And then I'll put like I am, I am, I am,
and I'll just say, you know what?
What God says about me,
I am healing, you know, I'm.
I am helping people.
I am compassionate,
you know, I'm good to people.
You know, I'm appreciated.
You know, that type of thing.
Say, say those things.
If you speak faith over your body,
your body will act in kind.
You know, because we are what we consume,
whether it be what we tell ourselves,
what we eat,
who we surround ourselves with.
Right? So important.
Right? Surround yourself with good people.
Sometimes in families
that could be tough, but
you can have even one good friend
that supports you and that's enough.
And to do the journaling, read
something inspirational.
You know,
if they don't fill you up or provide
that safe space for you,
find a way to create it yourself. Yes.
You know, in another area,
we have choices.
We have choices.
You can either be a victim
or you can just go out there and
and create your own life
by what you think you know.
And just be good to people.
Be good to yourself. Be grateful.
Be grateful and look for opportunities
to bless other people.
Because when you find those
opportunities, it blesses you and it's
great for your overall health.
You're not just blessing them,
but you're blessing you to.
I learned a lot today.
I learned a lot too.
We got to talk about your routine.
Maybe at some point. That'd be great.
I'll bring them
I elliptical. Yeah. Bringing your.
I'll bring in my, my rowing machine.
Let's see if we can fit it in the studio
here at Direct Line Media.
Yeah. We need.
We need a gym here. We'd like to thank.
You know, Dave here at Direct Line,
also Stefania who's
directing us in the back,
Robert Graham, our marketing guy.
We just
we really appreciate
everything he does for us
and of course all of our sponsors,
we're so grateful
for you know Tony super over at woodwinds
does fantastic job.
Do a lot of weddings there.
I know you've done a lot of events there.
Linda Toscano, the realtor to the stars
love this woman.
She does so many great things
in the community as well.
And of course, you know
Amy and the folks who are at ascend Bank.
Hey Amy,
we appreciate all of our sponsors.
And most of all, we appreciate you.
What's good
with John of Choice available everywhere
you find your favorite podcast.
Till next time,
take good care of yourself.
You know and you know you owe it
to yourself and all those around you.
You absolutely love you. Bye.
Be blessed.
Hey, I heard you got engaged.
Congratulations.
Now it's time to book the DJ.
And that's where we come in.
Hi, I'm John Cadillac,
Seville with John Seville entertainment.
Wedding wire and the knot 2026 Couples
Choice Awards winner.
You can call me directly if you'd like it.
(200) 398-8065 eight.
We'll set up your free consultation
or go to John cashman.com.
That's (203) 988-0658 or John cashman.com.
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