Episode 426: Liron Kayvan: The Top 5 Ways to Lose the Last 5 Lbs

Summary

Podcast Summary: Habits and Hustle
Episode: 426: Liron Kayvan: The Top 5 Ways to Lose the Last 5 Lbs
Release Date: February 21, 2025
Hosts: Jennifer Cohen and Liron Kayvan

---

Introduction

In Episode 426 of the Habits and Hustle podcast titled "The Top 5 Ways to Lose the Last 5 Lbs," host Jennifer Cohen sits down with fitness expert Liron Kayvan to delve into effective strategies for shedding those stubborn final five pounds. The episode, released on February 21, 2025, is part of the "Fitness Friday" series, offering actionable advice for listeners striving to achieve their healthiest selves.

---

1. Tracking Everything You Eat

Jennifer Cohen kicks off the discussion emphasizing the importance of meticulous food tracking. She states, "Track everything you're eating so you know how much it is. It's very different than eyeballing. And that is a very big thing that can move the needle a lot" (02:27).

Key Points:

• Calories In vs. Calories Out: Understanding caloric intake is crucial for weight loss.
• Nutrition Priority: Emphasizes that nutrition plays an 80/20 role in weight management.
• Avoiding Overestimation: Accurate tracking prevents underestimating caloric consumption, which can hinder progress.

2. Portion Control

Continuing in the realm of nutrition, Jennifer highlights the significance of controlling portion sizes. "Watching your portions, tracking what you're eating" (03:05) ensures that calorie intake remains within desired limits without the need for excessive dieting.

Key Points:

• Consistent Meal Sizes: Helps maintain a steady calorie deficit.
• Preventing Overeating: Proper portions reduce the risk of consuming excess calories.

3. Avoiding Undereating

Liron Kayvan brings attention to the common pitfall of undereating. "Eating too little is where a lot of people make mistakes because they actually end up eating more later on because your willpower and your discipline ends up flailing when you get really hungry" (03:56).

Key Points:

• Satiation Through Nutrient-Dense Foods: Incorporating protein-rich meals can enhance satiety.
• Long-Term Sustainability: Ensuring adequate nutrient intake prevents binge eating and supports metabolic health.

4. Prioritizing Sleep

Sleep emerges as a pivotal factor in weight management. Jennifer notes, "Sleep regulates your hormones and helps with how much you consume food-wise throughout the day" (04:45).

Key Points:

• Hormonal Balance: Adequate sleep regulates hormones that control hunger and appetite.
• Reduced Cravings: Well-rested individuals are less likely to succumb to unhealthy food choices.

5. Incorporating Regular Walking

Liron introduces walking as a fundamental exercise strategy. "At least half an hour a day, 10,000 steps a day" (05:39) serves as a guideline for integrating consistent physical activity.

Key Points:

• Calorie Burn: Walking helps increase daily energy expenditure.
• Bone Density and Resistance: Adding a weighted vest can enhance the benefits by increasing calorie burn and strengthening bones.
• Multitasking Benefits: Walking allows for incorporating other activities, like work calls, thereby making exercise more efficient.

---

Additional Strategies

6. Focusing on Nutrient Density

Liron emphasizes the importance of nutrient-dense foods. "Every single thing you put in your mouth has to have like purpose and it has to be like feeding your body and your system" (06:22).

Key Points:

• Colorful Diet: Ensuring a variety of colors in meals typically signifies a range of nutrients.
• Volume for Satiety: Consuming foods that are high in volume but low in calories can help maintain fullness without overconsumption.

7. Strategic Meal Timing

Both hosts discuss the benefits of aligning calorie intake with the body's natural rhythms. Liron suggests, "Shift your calories to earlier in the day... don't tail end all your calories for the end of the day" (07:16).

Key Points:

• Improved Digestion: Heavier meals earlier in the day support better digestion and energy utilization.
• Better Sleep Quality: Consuming fewer calories at night can enhance sleep quality and metabolic health.

8. Incorporating Bone Broth

Jennifer shares a personal tip about sipping bone broth. "Bone broth is super nutrient dense. It makes you feel full without adding many calories" (08:12).

Key Points:

• Nutrient-Rich: Bone broth provides essential nutrients without significant caloric intake.
• Appetite Control: Helps curb excessive hunger, reducing the likelihood of overeating.

9. Protein Intake

Liron underscores the necessity of adequate protein consumption. "At least one gram per pound of body weight" (06:05) ensures that the body receives sufficient protein to support muscle maintenance and satiety.

Key Points:

• Muscle Preservation: Adequate protein intake is vital when in a calorie deficit to prevent muscle loss.
• Enhanced Satiety: Protein-rich foods help in feeling fuller for longer periods.

---

Bonus Tip: Morning Exercise Routine

Jennifer concludes with a bonus tip on exercising first thing in the morning. "Exercising first in the morning sets a positive tone for the day, leading to better decision-making and increased productivity" (10:30).

Key Points:

• Consistency: Morning workouts are easier to maintain as they are less likely to be skipped due to daily schedules.
• Mental Clarity: Early exercise boosts mental focus and energy levels for the rest of the day.
• Positive Habit Formation: Starting the day with a win builds momentum for achieving other goals.

---

Notable Quotes

• Jennifer Cohen on Tracking: "Track everything you're eating so you know how much it is. It's very different than eyeballing." (02:27)

• Liron Kayvan on Avoiding Undereating: "Eating too little... your willpower and your discipline ends up flailing when you get really hungry." (03:56)

• Jennifer Cohen on Sleep: "Sleep regulates your hormones and helps with how much you consume food-wise throughout the day." (04:45)

• Liron Kayvan on Nutrient Density: "Every single thing you put in your mouth has to have like purpose and it has to be like feeding your body and your system." (06:22)

---

Conclusion

Episode 426 of Habits and Hustle provides a comprehensive guide to losing those elusive last five pounds. By combining meticulous tracking, portion control, adequate sleep, regular physical activity, and a focus on nutrient-dense foods, listeners are equipped with practical strategies to achieve their weight loss goals. Jennifer Cohen and Liron Kayvan's collaborative insights offer both foundational principles and innovative tips, making this episode a valuable resource for anyone seeking to refine their fitness journey.

For more actionable advice and inspiring stories, tune into Habits and Hustle and stay committed to living a fulfilled, healthy life.

---

Timestamp references correspond to the episode transcript for easy navigation to specific segments.

Transcript

[A]

Hi, guys, it's Tony Robbins. You're listening to Habits and Hustle. Crush it. Hey, friends. You're listening to Fitness Friday on the Habits and Hustle podcast, where myself and my friends share quick and very actionable advice for you becoming your healthiest self. So stay tuned and let me know how you leveled up. Before we dive into today' episode, I want to thank our sponsor, Momentous. When your goal is healthspan living better and longer, there are very few non negotiables. One of them quality. And when it comes to supplements designed for high performers, nobody does it better than Momentous. Momentous goes all in on NSF certification, which means every single batch is tested for heavy metals, harmful additives and label accuracy. And that's why they're trusted by all 32 NFL teams and top collegiate sports dietitians across the country. Here's the thing, they don't sell every supplement under the sun because they believe in nailing the basics with rock solid consistency. And those basics are protein and creatine. Momentous sources Creapure, the purest form of creatine monohydrate available. An absolute must for both men and women who want peak physical and cognitive performance. So if you're serious about leveling up, go to livemomentous.com and use code Jen for 20% off. Just act now. Start today. Jen for 20% off livemomentous.com hi, everyone. Welcome to another Fitness Friday with my friend Liron. Thank you for being here, Liron.

[B]

Thank you.

[A]

This is going to be a really speedy, fast episode on five pounds. Because how often do people say to themselves, if I can just lose five pounds, the last five pounds. So we want to sit here and do a really quick episode on the five top ways that will help you lose that last five pounds.

[B]

Yes.

[A]

Ready?

[B]

Yes.

[A]

Okay. My first top tip is tracking everything you eat because it's calories in versus calories out. As much as people don't want to believe this controversy, it really is about nutrition, right? Like nutrition is going to be the 8020 rule. You can work out all day, but if you're not, if you're not watching what you're intaking, you know, in the kitchen, you're going to be in trouble. So really track everything you're eating so you know how much it is. It's very different than eyeballing. And that is a very big thing that can make, can move the needle a lot.

[B]

Did you do your five and I do my five.

[A]

Oh, okay. We can do that. Okay. The other Thing I think is really important is portions. Again, it's kind of in the same vein as in the nutrition vein, which, which is watching your portions, tracking what you're eating. The third thing is really not eating too little. I think eating too little is where a lot of people make mistakes because they actually end up eating more later on because your willpower and your discipline ends up flailing when you get really hungry and when your body is deficient in nutrients. So if you are somebody who thinks that if you eat less, that's gonna actually help you lose weight in the long term, in the long run, that actually works against you. Eating foods that are highly dense in nutrients though, like I'm saying, like for breakfast, for example, I'm not a believer in skipping breakfast. So for me, one of the ways that when I need to kind of like rein it in, I always eat breakfast. But I eat protein for breakfast. And that protein, that protein first thing in the morning really helps me with my satiation throughout the day. When I'm not eating protein first thing in the morning almost always I end up eating way more, way more calories, way more bad stuff down the road because I'm starving. So that little thing, Wait, am I finished yet? That little thing of eating protein first thing really helps me out. So I eat eggs. I'll have a protein shake if I'm on the go. Makes a big difference. And then one more thing.

[B]

Am I allowed four or five?

[A]

Yeah, I've got one more. Sleep. Sleep to me is a game changer for so many reasons. It regulates my hormones. Regulates your hormones? Not just my hormones, it regulates hormones. That's a big one. It also helps me with how much I consume again, food wise, throughout the day.

[B]

That's a fact.

[A]

Right. When I don't sleep properly, without question, I will eat way more bad shit for myself and more food. Right. Because my inhibitions are less. I'm crankier, I need that sugar, I need that savory. So I'll eat things that are just naturally not as good for me. Makes a big difference. Yeah. So are those five?

[B]

That's five.

[A]

Okay. Those are my five. Yeah, you go.

[B]

Okay. One walk.

[A]

That's a good one too. Yeah, that's a good one. Well, how long? Give me some more details as at.

[B]

Least half an hour a day, 10,000 steps a day.

[A]

Oh, I thought that 10,000 steps is kind of arbitrary, but I.

[B]

People don't do it again. It really depends where someone's coming from. But I'm going to make it super general.

[A]

Yeah, okay. Okay.

[B]

You should just make sure that that's part of your plan.

[A]

Yes.

[B]

Walking like actively, not just relying like. Oh yeah, I'm sure I'm walking like track it and.

[A]

Right.

[B]

Two, protein. At least one gram per pound of body weight. Protein. Three. I would say water, but that actually technically can. You won't lose. You'll lose fat, but you won't necessarily lose weight because you'll increase your water. So I'm not going to say water.

[A]

That's a good one though, too.

[B]

Dang. It's always the basics.

[A]

Yeah, it's all the basics, but yeah.

[B]

Three, focus on nutrient density. Every single thing you put in your mouth has to have like purpose and it has to be like feeding your body and your system and. And part of that is like, like colors, making sure you're very, very colorful. Shit, I'm running out. I'm at three sleep. I'm going to steal yours. I wouldn't have said it unless you did see. So I have the advantage of going second.

[A]

Okay.

[B]

Yeah, yeah, that A hundred percent. I'm stealing.

[A]

So I'm stealing your. I'm going to have six, which is. I'm adding walking to mine.

[B]

Yeah.

[A]

Okay. Walking is a big one actually. Yeah, that's a big one. Okay, go on. I'm going to add walking, but add a. If you can add a weighted vest to that walk. Yeah, it amps up the calories you burn, but it's great for your bone density. Great for extra resistance. There's so many added benefits. I love walking with a weighted vest. I also like. You can. You can multitask. I do a lot of my work calls while I'm walking. Super easy and good. Okay, go on.

[B]

I think the last one is a kind of cross between two opposites. One is intermittent fasting and the other is making sure you have breakfast. I think you should have get your calories in early in the day and have. So basically they used to say, and I used to disagree with it, but I've come back around. Breakfast like a king. Lunch like a prince. Dinner like a pauper. Shift your calories to earlier in the day. Not, not necessarily skipping dinner. And again, where, where you place those meals is up to you. But like don't tail end all your calories for the end of the day. Try to get them in earlier in a day and go to bed like light. Like, not, not like stuffed.

[A]

You know, I love that. Okay. By the way, I do. I. I'm a big believer in that like you know, heavy load your. The earlier day. With most of your calories and then light load it at night.

[B]

Yeah.

[A]

It's better for your digestion too. Right? I agree. You know what I. I think is a great little tip that I kind of forgot when I have to lean out. A. A really good trick that I do is I sip on bone broth during the day. I love bone broth because it's super nutrient dense. It's super nutrient dense. So I don't feel like I literally made. Really?

[B]

Yeah.

[A]

I love it.

[B]

I always have some that I've made. There's always jars of it. My. My wife hates me. But like there's always jars of it around my house. I have it every, every single day.

[A]

See, I think it's. It's so nutrient dense. It's so good for you.

[B]

I would say you never get sick. You will never. If you're having bone broth on a daily. You will never get sick. Covid. Nothing will get you.

[A]

And it feels you. It makes you. If you feel full. So like I sometimes just. I sip on that during the day. Like I'll have like a couple bowls of that and it will. I'll eat less because of it. But yet I'm still having those nutrients that I think are so important. And I think it's been a really a big game changer when I need to.

[B]

That's kind of the nutrient density thing.

[A]

That's what I'm saying. But that's something like that was. I'm going to add that on to my nutrients density.

[B]

Almost no calories. That's for very few calories. Bone broth, there's not a lot of calories in it, but it's so nutrient dense that it really fills you up for like, for free, basically.

[A]

Yeah. I mean, listen, I still need to eat actual food, but it definitely. It lessens the amount of food that I'm. I'll say savage on. See, someone like me, I should say, if you're someone who has a massive appetite like I do, and when you work out a lot, I have a massive appetite. I try to eat volume. Right. Like, volume is really important to me. So what can I eat that has a lot of volume? Like volume that's like kind of voluminous. That is not going to crush me on the calories.

[B]

Sounds like a good name for a supplement line, actually.

[A]

Right. But also give me the nutrients. So high on that nutrient dense, but has volume that fills me up so I don't go crazy.

[B]

It's like the opposite of bread, you know, like opposite. Like bread is so low nutrient. The reason why people get fat off bread is it's so low in nutrients.

[A]

Yeah, exactly.

[B]

It doesn't fill you up, it doesn't satiate you at all. And it's very high in calories, but very low in nutrients. Depending on the type of bread is going to be less or more. But generally speaking, bread is going to be very low in nutrients, very high in calories, and is not going to fill you up at all.

[A]

I'm going to add one more tip. Okay. I think this is really important.

[B]

Okay, Bonus.

[A]

Try to exercise first thing in the morning, and I'll tell you why. Not just because of, like, just because of the exercise. Because it sets you off, it puts you. You're setting yourself off, or you basically, that first accomplishment that you did will set you up for success the rest of the day. Yeah. So you have a big win the first thing in the morning. Let's say you're more likely to stay on track and do things that will be good for you to get to your goal, then that's bad for you. So, like when I'm working out first in the morning, number one, it gets my mind bright, it gets my focus on. It makes me more productive for the rest of the day. It energizes me, and. And I'll make better decisions the rest of the day because I already had that big win and I don't want to ruin it, so to speak. So exercising as close to the beginning of the day as possible. So important.

[B]

Yeah, agreed.

[A]

All right, guys, that's it for today. I think that was a quick episode. If you guys have any other amazing tips, let us know and we will.

[B]

I'd love to see people's their top five.

[A]

I know. What are your top five?

[B]

Yeah.

[A]

All right, guys, have a good one.