About Jason Gootman
I’m a highly sought-after wellness Sherpa by those seeking to thrive. I’m famous for helping people who formerly struggled with taking care of themselves to become really well from the inside out without the misguided and harmful “no-pain, no-gain” workout programs and rigid and ridiculous diets that never work in the long-term. If you’ve tried and failed more times than you can count, I’ll end this cycle this immediately and lastingly with my approach that turns the popular, guaranteed-to-fail approaches on their heads. I’m an expert at helping people exercise well, eat well, and care for themselves in all ways. I really shine in the deeper work of helping people improve their relationships with themselves. I’m an expert at behavior change and habit formation since it’s what you do that matters, now what you know. I provide personal wellness coaching and have plans to run an online wellness community to bring my self-care and wellness tools to the masses. As a paradigmpreneur, I’m leading the Self-Care Revolution and creating the New Paradigm in Well-Being.
What I Do
I reinstall self-care operating systems. Like a computer, you have inner parts that run the show. You specifically have relationships with yourself and with self-care.
When a person’s self-care operating system is working optimally, a person naturally takes good care of himself/herself through exercise, eating, sleep, rest, fulfilling work, fulfilling relationships, and more.
When a person’s self-care operating system is corrupt, things go haywire and they have a great deal of trouble taking care of themselves. Even though they might know a lotabout exercising well and eating well, they don’t do it consistently. Even though they know they’d be better off if they got more sleep and rest, they don’t get nearly enough. They might overwork or underwork. They might limit themselves in their relationships.
I fix all of these problems. I work with people on all areas of wellness, and my real work is reinstalling self-care operating systems. I help people create wellness from the inside out.
My clients get fit, lean, happy, and healthy. They thrive. Thriving is an important concept. It’s what it means to be truly well. It’s much bigger than our culture’s common goals of “being in shape” and “not being sick”. A thriving person has all of these traits and much, much more. They have lots of energy. They really enjoy their lives. They’re fully alive. Thriving is a blend of being really happy and really healthy. We observe it in most young children. It’s our natural state and it’s available to us at every age. Myclients thrive.
Let me explain how self-care operating systems work by asking you some questions:
- Is there one thing, that if you did it consistently for the next three months, you’d know, with certainty, that your life would be better? Doing this one thing would bring you guaranteed good feelings. Do you have your thing? If so, raise your hand.
- If I were to call you three months from now, can you promise me that you’ll have done this thing consistently? To make your promise real, will you commit, today, to writing a check for one month’s income to your favorite charity and giving it to me? I’ll hold on to it and only send it to the charity if you don’t do consistently do this one thing that you know will bring you guaranteed good feelings and make your life better? If so, raise your hand.
If you raised your hand to the first set of questions, but not to the second set of questions, your self-care operating system is corrupt. That is, there’s something keeping you from doing that which will bring your guaranteed good feelings. You’re not alone. This is very common. And this is exactly the problem I solve.
Without your self-care operating system running properly, you’ll continue to be stuck. You’ll know what you want, you’ll know what to do, but you won’t do it consistently. I solve this problem.
With your self-care operating system working properly, you’ll naturally do the things that make your life better and make you feel better. You’ll be a self-care superstar. And you’ll thrive.
You’ll get the results you want on the outside and you’ll also get something even more valuable: Inner Wellness. Your self-care operating system isn’t only valuable because it enables you to take care of yourself. It’s valuable all by itself. Let me explain this too:
Do you have a voice in your head that sometimes (or often) says things like this?
- “You suck.”
- “You’re not good enough.”
- “You’ll never be good enough.”
- “You’re lazy.”
- “You’ll always be fat.”
- “You’re probably gonna fail again.”
If so, raise your hand. If you do, first, I offer you my fullest acceptance, compassion, and kindness. Second, how would you like to have a voice in your head that says things like this?
- “Today is going to be a great day!”
- “I love this!” (this workout, this meal, etc.)
- “This is so much fun!” (this work project, this activity with a friend, etc.)
- “I feel great!”
- “Life is good!”
- “I can do anything I want to do.”
That’s what it’s like to live with Inner Wellness.
Imagine being fit, lean, happy, and healthy. And also living with profound Inner Wellness. That’s what my clients do and I have the pleasure of helping them do so. I help people thrive.
I Get You
I haven’t always been really well and I know first-hand what it means to have a corrupt self-care operating system. If that’s you right now, I get you. I’ve been there. And I’ve traversed a long, steep trail from a deep canyon of self-loathing and unwellness to a beautiful mountaintop of self-love and thriving. I’ve had two distinct rock bottoms in my life. I was a fat teenager and I suffered greatly from being picked on and not finding the support I needed. Fast-forward 10 years, I was a complete dysfunctional mess. I was suffering from chronic fatigue, chronic injuries, and depression after 10 years of slave-driving myself as an athlete including racing as an elite triathlete. I’d been covering up my profound insecurity with my obsessive approaches to exercise, eating, and “excellence”. At my second rock bottom, I knew instantly that I needed to go deep and transform myself from the inside out. I knew something was wrong and it wasn’t just how bad I felt on the outside. More importantly, I knew something was wrong on the inside, with my relationship with myself. That’s when I began to truly care for myself. I started paying attention to what I really needed and started allowing myself to meet my needs. My experience has brought me great wisdom about wellness which I use to Sherpa my clients on their journeys of learning how to truly care for and nourish themselves. I’ve personally overcome all of the challenges people come up against on this rocky road that’s paved with toxic shame and rife with misinformation so I know exactly what people need at different points. I help my clients make this extremely worthwhile and gratifying climb by helping them learn to nourish themselves with movement they really enjoy, delicious real food, and a lifestyle that meets all of their needs. I show my clients paths to wellness that feel better and are more effective than those commonly presented in popular culture. Most essentially, I help my clients to love themselves as they are now, and always. As they develop this Inner Wellness, they become free to take care of themselves in ways that are surprisingly not so difficult. It’s like they’ve been lost in the woods for years, going in circles. Where they wanted to get was never far away, but they just couldn’t find the right trailhead. I show them this trailhead they’ve been so close to but unable to find all these years, and I guide them as they set foot in this new, life-giving direction.
What My Clients Get in Addition to Wellness: Freedom
My clients gain wellness, which is invaluable, and they also gain freedom:
Freedom from misguided and harmful “no-pain, no-gain” workout programs.
Freedom to enjoy nourishing movement.
Freedom from rigid and ridiculous diets.
Freedom to enjoy nourishing food.
Freedom from a hectic, busy, exhausting life.
Freedom to enjoy sleep and rest.
Freedom from empty, dysfunctional relationships.
Freedom to enjoy intimate, harmonious relationships.
Freedom from the work grind and achievement-seeking.
Freedom to enjoy work you absolutely love on your terms.
Freedom from compromising and shapeshifting to fit in.
Freedom to be your authentic self and live your truth.
Freedom from a harsh inner critic.
Freedom to be in harmony with yourself.
Freedom from struggling and merely getting by.
Freedom to thrive.
My Ideal Clients: Avoiders, Martyrs, and Strivers
My ideal clients come in three personality types: Avoiders, Strivers, and Martyrs.
An Avoider is a person who avoids self-care. In essence, they have their head in the sand. I say this descriptively, not judgmentally. An avoider typically has a big heart, and in many ways lives a full life, but completely avoids self-care. Typically, they were never taught good self-care skills or they have some blocks around the ramifications of lack of self-care. Of course, this always negatively affects their wellness.
A Martyr is a person who puts a great deal of time and energy into caring for others, and, in doing so, neglects self-care. Of course, caring for others is a positive trait. A martyr simply takes it too far, at the expense of self-care, and ultimately their wellness.
A Striver is a person who puts a great deal of energy and time into accomplishing things, and, in doing so, neglects self-care. Of course, accomplishing things is a positive trait. A striver simply takes it too far, at the expense of self-care, and ultimately their wellness.
I turn Avoiders, Martyrs, and Strivers (most of my clients start out as some combination of these three, not necessarily purely one) into Thrivers.
A Thriver is a person who thrives by proactively meeting his/her needs. They retain their all of their unique strengths, even enhance them, as they become balanced people by learning to take great care of themselves.
My ideal clients are Avoiders, Martyrs, and Strivers who’ve come to the realization that they need to make a change:
- They’re carrying excess body fat and know it’s a sign they’re not as well as they could be.
- They’ve had success with short-term weight loss, but they never sustain it. They might be a classic yo-yo dieter.
- They’ve been diagnosed with high blood pressure and/or high blood-cholesterol levels. They might be on medication(s) for these ailments or will be soon. They don’t necessarily want to be on medication for the rest of their life. They might be on medication(s) for these ailments or will be soon. They don’t necessarily want to be on medication for the rest of their life.
- They’ve been diagnosed as a type-2 diabetic or they’ve been told by a physician they’re on their way to being a type-2 diabetic (pre-diabetic).
- They’ve had a significant medical scare such as a surgery and/or hospitalization and they know they need to do something about their lifestyle.
- Their huffing and puffing when they walk up a few flights of stairs and don’t like being so out of shape.
- They live in a state of near-constant stress and they can’t find a way off the hamster wheel of modern life.
- They’re exhausted.
- They’ve reached a milestone birthday and realize they won’t be young forever and need to take care of themselves in order to have a better life as they age.
- They’ve witnessed a parent, a friend, or someone else close to them become really sick and die too early and they know they’re on a similar path if they don’t make some changes.
I work very well with people who’ve “tried everything”. People who perpetually start and stop workout programs. People who’ve been on every diet. These people aren’t getting to the root of their problem. They’re looking for the right workout program or the right diet for them (an external solution) when what they really need is to reinstall their self-care operating system (an internal solution). That is, their relationship with themselves is such that no workout program or diet is going to help them get well because the way they’re going about self-care is dysfunctional. I work with them to create wellness from the inside out.
I work very well with people who are very hard on themselves, in general, and specifically with regard to their bodies. I bring a great deal of sensitivity to these people, as well as acumen in coaching them, having struggled with these challenges myself in the past. These people have often pushed themselves very hard. They often have a long history of using sheer brute force as their only way of getting things done. I work with them to learn to offer themselves acceptance, compassion, and kindness. With this foundation, they learn to develop self-care skills that feel much better and are sustainable.
In addition to people who come to me to overcome their struggles with self-care and wellness, I have manyclients with solid self-care skills and wellness habits who find my guidance, inspiration, and support helpful to them in keeping on track in an ongoing way.
I also coach very successful people (in various domains) who know that optimizing their wellness is a key step in maintaining their ability to perform at a high level.
Problems I Solve
If you have any of these problems, I can help you solve them:
- “I want to lose weight.”
- “I want to get in shape.”
- “I want better life balance.”
- “I want to be healthier.”
- “I want to be happier.”
- “I don’t want to be on medication the rest of my life.”
- “I can’t believe I have high blood pressure. I’m only [relatively young age].”
- “I can’t believe I have high cholesterol. I’m only [relatively young age].”
- “I can’t believe I’m diabetic [or pre-diabetic]. I’m only [relatively young age].”
- “I don’t want to get sick like my grandpa/grandma/dad/mom/uncle/aunt/etc. did.”
- “I don’t want to have a heart attack like my grandpa/grandma/dad/mom/uncle/aunt/etc. did.”
- “I don’t want to get diabetes like my grandpa/grandma/dad/mom/uncle/aunt/etc. did.”
- “I don’t want to get dementia like my grandpa/grandma/dad/mom/uncle/aunt/etc. did.”
- “I don’t want to get frail like my grandpa/grandma/dad/mom/uncle/aunt/etc. did.”
- “My knees/hips/back/shoulders are killing me from carrying extra weight and being out of shape.”
- “I survived cancer. Now I want to take great care of myself for the rest of my life.”
- “I’ve struggled with my weight my whole life.”
- “My metabolism is really slow. It’s really hard for me to lose weight.”
- “I’ve lost weight many times, but I always put it back on.”
- “It used to be easy to stay in shape, but it’s getting harder as I get older.”
- “I know what I need to do, but I don’t do it consistently.”
- “I know what I need to do, but I always procrastinate starting.”
- “I do good for a while, but then I always fall off the wagon.”
- “I’ve tried everything and nothing works for me.”
- “Either I do something about this now or I never will.”
- “Either I do something about this now or things are going to get worse.”
- “Either I do something about this now or I’m going to end up back in the hospital.”
- “I’m really hard on myself.”
- “I’m my worst critic.”
- “I hate my body.”
- “I feel a lot of toxic shame about my body, myself, exercise, and/or eating.”
- “I’ve struggled with body-image disorder or body-image challenges in the past and all the workout programs and diets out there perpetuate my old ways of being. I need guidance, inspiration, and support in exercising well, eating well, and living well that support me in fostering a loving relationship with my body.”
- “I need help keeping on track with my self-care skills and wellness habits.”
- “I need the very best expertise in wellness to keep me on top of my game.”
- “I know I need to start exercising, but I don’t know where to start.”
- “My physician told me I need to start exercising, but I don’t know where to start.”
- “I hate exercise.”
- “I’m all or nothing with exercise.”
- “I know I need to eat better, but I don’t know where to start.”
- “My physician told me I need to eat better, but I don’t know where to start.”
- “I’m so confused by the low-fat, low-carb stuff. What’s right? How should I eat?”
- “’They’re always changing their recommendations of what to eat! I’m so confused!”
- “I’m an emotional eater.”
- “I eat when I’m bored/lonely/stressed/tired.”
- “I’m addicted to sugar.”
- “I’m addicted to carbs.”
- “I’m a binge eater.”
- “I start the day eating well, but I fall apart and eat like crap in the afternoon.”
- “I start the day eating well, but I fall apart and eat like crap in the evening.”
- “I’ve tried every diet and nothing has worked for me.”
- “I know I need to eat better, but I can’t go on another diet.”
- “I’m so stressed.”
- “I’m exhausted.”
- “I’m burnt out.”
- “My life is completely out of control and I can’t live like this any longer.”
- “I’m burning the candle at both ends and it’s really taking its toll.”
- “I’ve worked with a personal trainer and it’s great, but when he/she isn’t watching over me, I don’t workout.”
- “I’ve worked with a dietician/nutritionist and it’s great, but when he/she isn’t telling me exactly what to do, I revert to my poor eating habits.”
- “I know I need to take better care of myself, but I never really have and I really don’t know how to.”
- “I know I need to take better care of myself, but with everything my kid(s)/parent(s)/others need from me, I simply don’t have time.”
- “I know I need to take better care of myself, but with my work, I simply don’t have time.”
My Core Values
Being well feels good. The best reason to live well and be well is because it feels good. It feels good to have lots of energy, to be able to do whatever we want to do, and to bet able to put our full selves into our relationships, our work, and life as a whole.
Wellness is an inside job. Outer wellness grows in the soil of Inner Wellness which is made from loving relationships with ourselves and with self-care.
Exercise is fun, if you’re doing it right. There are two primary camps in our society: many people who don’t exercise at all and excessive exercisers. Those in the first camp have convinced themselves that exercise is miserable and unnecessary, and they’re just not going to do it. Excessive exercisers have convinced themselves that they must exercise all the time and it must suck in some way in order to be beneficial (“no pain, no gain”). The truth is that being sedentary and exercising excessively are equally linked to disease and mortality. (There’s clear science to prove this and I’m glad to discuss it with you.) What’s best for us is exercise we really enjoy, done moderately, along with plenty of non-exercise movement (e.g., walking) in our lives. This is a sustainable exercise practice. This is No-Pain, All-Gain Exercise.
Eating is one of the greatest pleasures in life, and no less than that. We have two primary camps in our society: many people who literally eat garbage day after day and some people who are completely neurotic about eating. Those in the first camp aren’t nourishing themselves at all and are poisoning themselves. Those in the second camp have completely lost the ability to enjoy eating. Instead, they’re constantly counting calories and/or living with other extremely austere, exclusion-based, restriction-based food rules that have little to do with wellness, are not in alignment with our nature, and are more about control than anything else. The truth is that dieting and/or living with strict food rules breaks people physically, emotionally, and mentally. (There’s clear science to prove this and I’m glad to discuss it with you.) In reality, neither of these groups of people are very well and both could eat a lot better. What’s best for us is plenty of pure water along with delicious real food, eaten free of the confinements and dysfunctions of dieting and other neurotic approaches to eating. This is a sustainable eating practice. This is Dogma-Free, Enjoyment-Full Eating.
Exercise and eating are only part of being well. It’s clear we’ve become a sedentary society living off of junk food. So the mainstream wellness solution is to get people moving and improve how we eat. It’s a start. Taking a closer look, many people are also not getting enough sleep and rest and many people are chronically stressed in both their relationships and work. We have various needs as people and living in a way that meets all of our needs, a Thriving Lifestyle, is essential to being well.
Happiness and health are inseparable. They are, in fact, the same thing. What we call happiness and what we call health are both concomitant with meeting our needs. What we’re really after is wellness or thriving. We see it in kids all the time. They’re simply fully alive, abundantly well, thriving. Thriving—and all aspects of what we call happiness and what we call health—is how we experience life when we nourish ourselves and meet our needs on a regular basis. Thriving is available to us at every age.
Coaching is invaluable. I’m deeply grateful to the coaches in my life. Coaches believe in you and have the skills to help you be your best.I love coaching people and helping them thrive.
What Makes Me Different
I’ll never show you before-and-after bathroom selfies of my clients. Sure, as people get well, they get leaner. Sure, people tend to look better as they boost their wellness. But wellness is about so much more than looking good. Our culture is obsessed with outer appearance. I coach people to feel amazing. I coach people to thrive. You can’t capture thriving in a bathroom selfie.
I practice everything I “preach”. In fact, I “preach” (teach is a better word) what I practice. I’ve learned and continue to learn so much on my personal path to greater and greater wellness and I share my wisdom through my coaching.
I masterfully blend science, experience, and warmth. I regularly read scientific and medical journals and review study articles to stay current as an exercise physiologist, nutritionist, wellness coach, and lover of all things wellness. I blend my deep knowledge with decades of experience and study as a coach. And I love working with people. I’m an intelligent scientist, an adept coach, and a warm “people person” in one.
I’m a pioneer. As individuals and as a society, we’re in need of leaders who can show us how to be well and thrive. The standard approaches of the last several decades have proven ineffective as the rates of lifestyle diseases (a.k.a. non-communicable diseases) are still rising, and rising exponentially. There’s a better way, a way that requires all of us to think a lot more deeply and care a whole lot more. I’m not squeamish about doing either.
The New Paradigm in Well-Being
You don’t need another trendy workout program or diet that’ll come and go like a flash in a pan. You need the New Paradigm in Well-Being. You’ve come to the right place.
The old paradigm could be summarized as “Eat less, move more.” It’s a loaded statement. The implied message is usually, “Eat less (you gluttonous pig), move more (you lazy bastard).”
This is what our culture accepts as what we need to do to be well, on both the individual and societal level.
News flash: It isn’t working! It’s an out-of-date paradigm that’s failing miserably. Here’s why:
- It’s a commandment. Many religions use commandments. Do people follow them? Look around at the lying and the killing (often done in the name of religion).
- It’s based on the faulty premise that your natural inclination is to stuff your face to excess and harm yourself. All animals naturally eat when they’re hungry and stop when they’re full except for some contemporary humans. There are two reasons for this. The creation of food processing and the creation of food-like packaged goods (a.k.a. processed food, food products) has made available, for the first time ever, “food” that satisfies a person’s immediate energy needs, but not their nutrient needs. Second, most people today are exposed to an unprecedented level of chronic stress (unmet needs) which alters everything about a person physically, emotionally, and mentally making them extremely susceptible to “emotional” eating.
- It’s based on the faulty premise that your natural inclination is to sit around and do nothing. Watch most young kids. You practically have to tie them down to keep them from moving. When recess is announced, the jump out of their seats. It’s only cultural norms that have taught many people to dislike exercise.
- It’s about denying fun and pleasure. It’s about making yourself do two things you don’t want to do.
- It neglects holistic self-care. To be well, to thrive (and even to be lean), there’s much more involved than only exercise and eating practices. (There’s clear science to prove this and I’m glad to discuss it with you.)
- It’s focused on the “calories-in, calories-out” premise which is a faulty premise itself. It lacks the nuance of what one is eating and how one is exercising. It lacks the nuance of how other lifestyle factors affect metabolism.
- It’s focused on body weight and body shape. Weight loss/bodyshaping and a wellness lifestyle are two different things. By making wellness only about the shape of their bodies, most people trip themselves up and fail to sustain great self-care habits.
So what’s the New Paradigm in Well-Being?
The New Paradigm in Well-Being is about proactively meeting all of our needs in the spirit of self-care.
It’s encapsulated in the mantra: Nourishing Food, Nourishing Movement, Nourishing Life
In contrast to, commanding ourselves to “Eat less, move more,”, we declare, in the spirit of self-care: “Nourishing movement, nourishing food, nourishing life!”
This is a declaration to deeply care for ourselves and proactively meet all of our needs. We value movement that nourishes us, food that nourishes us, and all that nourishes us.
|Old Paradigm||New Paradigm|
|· “Eat less, move more.”||· I move in ways I really enjoy.
· I savor delicious real food.
· I proactively meet all of my needs.
· Nourishing Movement, Nourishing Food, Nourishing Life
|· “Calories in, calories out.”||· I move in ways I really enjoy.
· I savor delicious real food.
· I proactively meet all of my needs.
· Nourishing Movement, Nourishing Food, Nourishing Life
|· “No pain, no gain.”||· I move in ways I really enjoy.
· No-Pain, All-Gain Exercise
· Super-Fit Workout Plans
|· I go on diets.||· I savor delicious real food.
· Dogma-Free, Enjoyment-Full Eating
· Goot’s Not-a-Diet
|· I count calories.||· I eat well.
· I eat to enjoy food and nourish myself.
· I eat when I’m hungry and stop when I’m full. I trust my cravings. I’m in tune with myself and my needs for food.
· Attuned Eating
|· I watch out for X (carbohydrate, fat, etc.). I avoid X.||· I eat well.
· I eat to enjoy food and nourish myself.
· I eat a wide array of whole, natural, real foods.
|· I start and stop quick-fix schemes over and over.||· Being well is a lifestyle. I take care of myself daily throughout my life.|
|· I obsess over my weight and shape.||· I don’t even know what I weigh. I don’t obsess over my appearance. I take great care of myself, I feel great, and I naturally look great since I’m a thriving person.|
|· I follow workout programs and go on diets as things I do to myself.||· I exercise well and eat well as things I do for myself.|
Sounds good, right?
The Self-Care Revolution
This New Paradigm in Well-Being requires a revolution. Any way we look at it, we’re in the midst of the next massive cultural revolution, the last revolution being the Industrial Revolution.
We’re clearly in the midst of both a data revolution and an information revolution, enabling is to do things that weren’t possible a mere few decades ago. Take Skype and similar services for example.
Something else very important is happening. We’re getting sicker and sicker by the day! The rates of lifestyle diseases (a.k.a. non-communicable diseases) are rising exponentially. We’ve invented cardiovascular disease, type-2 diabetes, dementia, cancer, anxiety, depression and other related diseases; these ailments are about as common as smartphones now.
Humans, people, are in need of something else: self-care. What good is all the data and information in the world if we’re not well?
Through my personal wellness coachingand my broader outreach, I’m creating the Self-Care Revolution.
Another way of looking at this movement is in terms of evolution, not just revolution.
I hypothesize that the class of people with no interest in self-care are evolving into new species of humans called Homo slowsuicidus (humans characterized by their proclivity for killing themselves slowly). These people will have ample capacity to think and to use devices in the early parts of their lives, but will become very unwell as they age, so unwell they won’t be able to even think well. They’ll live shorter, less robust lives.
I hypothesize that the class of people who exercise excessively and eat neurotically are evolving into a new species called Homo neuroticus(humans characterized by their neurotic approaches to managing themselves). These people will sometimes live with great fitness, but they’ll also be injured often. They’ll be tired most of the time and won’t enjoy themselves much. Their lives will be tortured and shortened because their approaches to exercise and eating are actually harmful physically, emotionally, and mentally, and because they’re not meeting their needs for sleep, rest, living with a spirit of play, and more.
Homo slowsuicidus and Homo neuroticus will eventually die off like past species of humans, Homo erectus and Homo habilis, for example.
A third species is emerging called Homo thrivus (humans characterized by their firm decisions to thoroughly enjoy life, take great care of themselves, meet all of their needs, and thrive). This species will be made from those of us embracing the New Paradigm in Well-Beingas well as our offspring (evolution takes time, after all).
The Self-Care Revolution might, in fact, impact our evolution.
Are you with me?
Nourishing Movement, Nourishing Food, Nourishing Life
On a walk with an acquaintance one day, I said, “Isn’t it so nourishing to be out here in the woods?” She stopped in her tracks and excitedly told me how cool she thought it was to use the word nourishing in that way. That is, we don’t just nourish ourselves with food. That everything we do for ourselves, everything we provide ourselves with, is a form of nourishment.
That’s the spirt of self-care we need to embrace in the New Paradigm in Well-Being. It’s about nourishing ourselves.
I teach people that they already know how to do this, even if they’re really struggling with self-care at the moment. I ask them if they ever care for a child or children (as a parent, grandparent, uncle, aunt, etc.)? I ask them if they have a friend or a few friends they really love? They almost always answer yes to both questions. Across the board, people I talk to are great at helping others meet their needs. “What do you need?” is a common question we ask children and our friends.
Caring for others and ourselves is an innate ability. It’s in our genetic material. Many of us simply lose our way at some point and struggle to take care of ourselves.
When we declare to ourselves, “Nourishing movement, nourishing food, nourishing life!” we’re reminding ourselves to treat ourselves like we treat children in our care and our friends. We’re reminding ourselves to meet our needs and thrive.
No-Bullshit Weight Loss
Everything most people think is true about weight loss is wrong. Here’s the truth:
- Diets don’t work and they’re extremely harmful.
- No-pain, no-gain workout programs don’t work and they’re extremely harmful.
- There’s much more to being/staying lean than the weight-loss charlatans ever tell you.
I’m glad to discuss this extensively with you, but I can neatly sum this up by describing one scientific study, a study of the participants on the television show The Biggest Loser.
During the six months of the show, the participants went from a mean of 325 pounds to a mean of 200 pounds.
In the six years following the show, the participants went from a mean of 200 pounds to a mean of 290 pounds, putting most of the weight they lost back on.
Worse, their resting metabolic rates dropped by 500 calories per day by the end of the show and remained suppressed for the entire six years they were tracked. This is like being 500 calories per day in debt for the rest of your life. That’s the equivalent of eating a Big Mac every day, without actually eating a morsel of food. It’s the equivalent of exercising an hour per day every day without burning a single calorie. This slow metabolism follows a person for the rest of their life like a bad credit report or a felony offense. That’s what dieting and no-pain, no-gain workout programs do to people.
That’s what “weight-loss gurus” do to you. They help you lose weight fast, while breaking your metabolism, and your spirit in the process, often for life.
I frequently talk with people who tell me about the weight they lost in the past, often from working with a “wellness professional” or following the program of “wellness professional” via a book or online. One particular conversation stands out above the rest. A woman came to me for personal wellness coaching. In our first conversation, she proudly declared, “I know how to lose weight: I’ve lost 50 pounds five times.” She really believed she knew how to lose weight. What she couldn’t see was that she had gained 50 pounds six times. Her system was the perfect system for gaining weight!
Success has a very low bar in the area of weight loss and for the “wellness professionals” selling weight loss. Consider how you’d judge an engineer who designs bridges. Say an engineer designed a bridge to span a river where you live. He/she does his/her job, the bridge gets built, and it’s the pride of the area. The engineer is featured in your local newspaper as a community hero. Four months after the unveiling, the bridge collapses while people are driving over it and dozens of people die. Because this bridge worked well for four months, do you consider this bridge a success? Do you consider this engineer a success? You probably consider this bridge and this engineer to be epic failures. If this happened near you, and if you knew people affected by this negligence, you’d probably be very angry at this engineer.
But in weight loss, when you’re bridge collapses after four months, they blame it on you. They pretend to have compassion for you, while secretly telling others you just didn’t have the willpower to sustain your weight loss. They don’t take any responsibility. The approach they sold you broke you. It had the appearance of working because you lost a lot of weight fast, just like the bridge had the appearance of working because it kept people safe for four months. But both approaches were deeply flawed as their collapses revealed.
If no-bullshit weight loss is your goal, come to me. If you want someone to mess with you, and your body, heart, and mind, go to one of the many weight-loss charlatans.
|Bullshit Weight Loss||No-Bullshit Weight Loss|
|· Quick fix||· Gradual, sustained weight loss, a lean body, and overall wellness for the rest of your life|
|· Approaches that make you sick||· An approach that makes you well|
|· Approaches that slow down and break your metabolism||· An approach that speeds up and fixes your metabolism|
|· Diets||· Dogma-Free, Enjoyment-Full Eating
· Goot’s Not-a-Diet
|· Calorie-counting and/or gram-counting||· Inclusion-based, nourishment-based eating (eating with the spirit of feeding and nourishing yourself well)|
|· “Good” and “bad” foods||· Inclusion-based, nourishment-based eating (eating with the spirit of feeding and nourishing yourself well)|
|· Rigid structures telling you exactly what to eat: weighing your food, strict portion control, etc. with the spirit of controlling, regulating, and denying yourself||· Being in tune with yourself, your hunger, your fullness, your cravings; giving yourself what you need)
· Attuned Eating
|· No-pain, no-gain workout programs||· No-Pain, All-Gain Exercise
· Super-Fit Workout Plans
|· “Calories in, calories out.”||· Science-based approaches to exercise, eating, sleep, stress, and all lifestyle factors that affect weight loss and overall wellness|
|· Driven by toxic shame||· Inspired by self-acceptance, self-compassion, and self-kindness|
|· Focus on body weight and body shape (the outside)||· Weight loss accomplished on top of a foundation of Inner Wellness (the inside)|
My clients benefit from my No-Bullshit Weight Loss approach. They lose weight gradually, naturally, over time, as they boost their wellness. The sustain their weight loss for the rest of their lives.
If you want to lose weight, keep it off for the rest of your life, and thrive overall as a person, come to me. If you want to lose a lot of weight fast, break your metabolism for life, gain the weight back, start a cycle of yo-yo dieting (a.k.a. weight cycling), and feel horrible about yourself, don’t come to me. I don’t sell that. No caring, intelligent wellness professional does.
No-Bullshit Metabolism Repair/Optimization
Diets and no-pain, no-gain workout programs are surefire ways to break your metabolism. With me, diet’s and no-pain, no-gain exercise are out the window. Instead, my clientsuse Goot’s Not-a-Diet to nourish themselves with the food they need and enjoy and use Super-Fit Workouts Plans to nourish themselves with movement they need and enjoy. Goot’s Not-a-Dietis an extremely nutrient-dense way of eating that provides you with the building blocks and enzymes your body needs for optimal metabolic function. Super-Fit Workout Plansare Goldilocks workout plans—not too little, not too much—and they keep your metabolism humming along optimally.
There are some other very important factors in metabolism that most people aren’t aware of.
Not getting enough high-quality sleep wreaks havoc on a person’s metabolism. For starters, lack of great sleep puts your entire body in a catabolic state. A catabolic state is a state of breakdown. This is in contrast to an anabolic state. An anabolic state is a state of buildup. You’ve probably heard of anabolic steroids. Athletes take these (it’s generally against the law and against the rules of most sports to do so) to build their bodies. You have naturally occurring hormones that keep you in anabolic and catabolic states. One major anabolic hormone is aptly named growth hormone. It promotes the growth (including the daily regeneration) of cells, tissues, and organs throughout our bodies. This keeps our metabolisms humming. Do you know when growth hormone is released in our bodies? At night. When we’re sleeping. Ensuring plenty of high-quality sleep is a cornerstone of my approach to metabolism repair/optimization. If you’re not getting plenty of great sleep, we’ll work on that.
Sleep has a major impact on two other hormones, two hormones that have a big impact on our appetites and satiety levels.
Ghrelin is a hormone secreted by our stomachs when there isn’t much food in our stomachs. With high amounts of ghrelin, our brains send signals of hunger. Ghrelin can be thought of as the hunger hormone.
Leptin is secreted by our fat cells when we have a sufficient amount of body fat stored. With high amounts of leptin, our brains send signals of fullness. Leptin can be thought of as the fullness hormone.
With inadequate sleep, your blood levels of ghrelin rise and your blood levels of leptin drop!
Together, this increase in ghrelin and decrease in leptin alters your normal cravings and your normal appetite-satiety response. You remain hungry even when you’ve had enough to eat and you crave nutrient-sparse junk food. This, of course, further alters the function of your metabolism.
Living with chronic stress (from any source or sources) means living with chronically elevated levels of epinephrine, norepinephrine, and cortisol. These hormones promote the burning of carbohydrate for fuel and shunt the burning of fat for fuel. They also amplify a catabolic state and suppress an anabolic state. In a catabolic state, you waste away. You lose skeletal muscle, bone, and more. This slows and breaks your metabolism because it reduces the amount of metabolically active tissue you have.
It’s very hard to repair a broken metabolism. That’s why, for most people, once they’ve broken their metabolisms, it’s broken for life.
But if you really want to fix yours and you’re willing to take responsibility and live really well, I can help you repair your metabolism. And If you haven’t broken your metabolism and want to make sure your metabolism stays humming for the rest of your life, I can help you optimize your metabolism.
There are four key components to my No-Bullshit Metabolism Repair/Optimization approach:
- We use Goot’s Not-a-Diet to provide you with the building blocks and enzymes your body needs for optimal metabolic function.
- We use Super-Fit Workout Plans to provide you with Goldilocks exercise—not too little, not too much—and this helps build/maintain skeletal muscle and burn body fat.
- We optimize your sleep, to ensure you get both great quality and great quantity sleep. This gets/keeps your levels of growth hormone high and get/keeps your levels of ghrelin and leptin in balance.
- We optimize your entire lifestyle to greatly reduce the level of chronic stress in your life. This keeps your levels of epinephrine, norepinephrine, and cortisol This supercharges your metabolism and gets/keeps it working for you, not against you.
Super-Fit Workout Plans
My clients use Super-Fit Workout Plans created by me to ensure that nourishing movement is a regular part of their lives.
Super-Fit Workout Plans bring No-Pain, All-Gain exercise to life!
Super-Fit Workout Plans:
- Build both strength and stamina
- Are made up of every kind of exercise there is (so you can do what you enjoy and have tons of variety)
- Include the option of Super-Fit Workouts, workouts that combine the very best dynamism and strength exercises in circuits to build amazing strength and stamina (comes with videos of all exercises)
- Include the option of Flow-Yoga Workouts, workouts that use flowing sequences of yoga poses that are crazy fun and build amazing strength and stamina (comes with videos of all poses and workouts)
- Include plans for non-exercise movement (because it plays an important role in being fit for life)
- Are based on Goldilocks exercise—not too little, not too much
For my personal-wellness-coaching clients, I fully tailor their Super-Fit Workout Plans for them so they fit them and their lives perfectly like a custom suit from the finest tailor in London.
My clients use Goot’s Not-a-Diet, created by me, to ensure that nourishing food is a regular part of their lives.
Goot’s Not-a-Diet brings Dogma-Free, Enjoyment-Full Eating to life!
- Is not a diet
- Is based in inclusion and nourishment, not exclusion and restriction (as all diets (and their cousins cleanses, detoxes and fasts are)
- Gives you everything you need for great meals and snacks
- Includes plans to ensure you drink plenty of water each day
- Is a training tool that, in six months or less, teaches you how to eat well for the rest of your life attuned to your body’s needs (your needs)
- Is personalized to your gender, exercise level, food preferences, current weight, and goal weight (you don’t need to have a weight-loss goal to use Goot’s Not-a-Diet and many don’t)
- Comes with over 2,000 recipes that use whole, natural, real food as ingredients; a shopping guide; a pantry guide; restaurant guides; and more
For my personal-wellness-coaching clients, I fully tailor their Goot’s Not-a-Diets for them so they fit them and their lives perfectly like a custom suit from the finest tailor in London.
My clients truly thrive because not only do they regularly do nourishing movement and eat nourishing food, the live nourishing lives.
They proactively meet all of their needs. Other needs include sleep, rest, fulfilling relationships, fulfilling work, meditation, solitude, and time in nature. Some people also get a lot from creating art, taking in art, hobbies, volunteering, relaxation techniques, and/or spirituality.
I work intimately with my personal-wellness-coaching clients to help them living truly thriving lifestyles. This is a cornerstone of my personal wellness coaching.
Putting It Together
Inner Wellness + No-Pain, All-Gain Exercise (Super-Fit Workout Plan) + Dogma-Free, Enjoyment-Full Eating (Goot’s Not-a-Diet) + Thriving Lifestyle = The Winning Formula for a Lifetime of Thriving
My Technical Credentials: Three Experts in One
I have all of the skills, abilities, and expertise of:
- A wellness coach/life coach
- A personal trainer/fitness coach/strength-and-conditioning coach/sports coach/exercise physiologist
- A dietician/nutritionist
My technical credentials are:
- 20 years wellness-coaching and life-coaching experience
- Master of Science, exercise physiology
- Bachelor of Science, exercise science
- Certified Strength and Conditioning Specialist (National Strength and Conditioning Association)
- Certified Sports Nutritionist (International Society of Sports Nutrition)
I’ve also presented on both exercise and nutrition at numerous national/international conferences and published dozens of articles on both exercise and nutrition in national/international magazines.
The Differences That Make the Difference: Behavior Change and Habit Formation
Information about exercising well and eating well isn’t very important. Your wellness isn’t a function of what you know, but what you do. What you “repeatedly do” to quote Aristotle.
My job as a coach is all about helping you change your behavior to the kinds of behavior that serves you and to form habits so that sustaining these behaviors is easy. Something you do by habit, by definition, is easy to do. Our work together is first about behavior change and habit formation.
My approach to behavior change is based on my in-depth study and practice of Self-Determination Theory and Motivational Interviewing, two highly effective, evidence-based approaches.
Self-Determination Theory is an approach to motivation based on our innate tendency to effectively behave in self-loving ways. That is, our innate tendencies to take care of ourselves.
Motivational Interviewing is a coaching method that works by fostering our innate needs as people which opens clients up to powerful, long-lasting sources of motivation in order to help them change behaviors for their benefit. That is, behaviors that foster their wellness.