Get My Free Calorie Calculator ► https://bit.ly/3bhachS Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj Email me ► Jeffreypachtman@gmail.com - Find me on... Instagram ► https://www.instagram.com/jeffreypachtman/ Podcast ► https://anchor.fm/jeffrey-pachtman Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en Youtube ► https://youtube.com/c/ChefJeffreysKitchen ---- There's a lot of misinformation in the fitness and nutrition industry, that's why I am here. I am here to take all of the ...
Jul 06, 2021•40 min
Get My Free Calorie Calculator ► https://bit.ly/3bhachS Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj Email me ► Jeffreypachtman@gmail.com - Find me on... Instagram ► https://www.instagram.com/jeffreypachtman/ Podcast ► https://anchor.fm/jeffrey-pachtman Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en ---- There's a lot of misinformation in the fitness and nutrition industry, that's why I am here. I am here to take all of the guesswork out of weight loss, mindset, habits, and n...
Jul 05, 2021•9 min
Get My Free Calorie Calculator ► https://bit.ly/3bhachS Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj Email me ► Jeffreypachtman@gmail.com - Find me on... Instagram ► https://www.instagram.com/jeffreypachtman/ Podcast ► https://anchor.fm/jeffrey-pachtman Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en ---- There's a lot of misinformation in the fitness and nutrition industry, that's why I am here. I am here to take all of the guesswork out of weight loss, mindset, habits, and n...
Jul 02, 2021•14 min
In this episode I go over the BEST ways to boost your metabolism, 1. Do not over-rely on CARDIO 2. Do not go low calorie for too long 3. Prioritize strength training! - Get My Free Calorie Calculator ► https://bit.ly/3bhachS Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj Email me ► Jeffreypachtman@gmail.com - Find me on... Instagram ► https://www.instagram.com/jeffreypachtman/ Podcast ► https://anchor.fm/jeffrey-pachtman Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en ---- There...
Jul 01, 2021•8 min
Get My Free Calorie Calculator ► https://bit.ly/3bhachS Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj Email me ► Jeffreypachtman@gmail.com - Find me on... Instagram ► https://www.instagram.com/jeffreypachtman/ Podcast ► https://anchor.fm/jeffrey-pachtman Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en ---- There's a lot of misinformation in the fitness and nutrition industry, that's why I am here. I am here to take all of the guesswork out of weight loss, mindset, habits, and n...
Jun 29, 2021•21 min
Get My Free Calorie Calculator ► https://bit.ly/3bhachS Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj Email me ► Jeffreypachtman@gmail.com - Find me on... Instagram ► https://www.instagram.com/jeffreypachtman/ Podcast ► https://anchor.fm/jeffrey-pachtman Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en ---- There's a lot of misinformation in the fitness and nutrition industry, that's why I am here. I am here to take all of the guesswork out of weight loss, mindset, habits, and n...
Jun 28, 2021•11 min
In today’s episode, I spoke with Brooke Madigan about maintaining fitness as a busy parent. In this episode we discuss: Tips for how to manage your kids nutrition How to get your kids involved in meal preparation and exercise How to get in solid home workouts that are fast and effective with minimal equipment How to prioritize your own health to bring your best self into your kids’ relationship How to track calories when preparing food for the whole family Please give Brooke a follow on IG here ...
Jun 24, 2021•47 min
How to overcome self-sabotage When you meet someone who has been consistent over many years with their fitness, you will find that they don’t do anything crazy. No 1200 calorie diets. No fasting for 72 hours. No restricting carbs. No juice cleanses. The only people who do these things are people who are super impatient and looking for fast results. I am going to use drug addicts in recovery as an example: When first getting clean, many recovering addicts get their lives back very fast. They get ...
Jun 23, 2021•11 min
Get My Free Calorie Calculator ► https://bit.ly/3bhachS Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj Email me ► Jeffreypachtman@gmail.com - Find me on... Instagram ► https://www.instagram.com/jeffreypachtman/ Podcast ► https://anchor.fm/jeffrey-pachtman Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en ---- There's a lot of misinformation in the fitness and nutrition industry, that's why I am here. I am here to take all of the guesswork out of weight loss, mindset, habits, and n...
Jun 22, 2021•12 min
Tips for navigating a busy summer in a calorie deficit Cycle your calories You may have actually never heard of this, but me and many of my online coaching clients (especially those who like to go out on the weekends) find this one super helpful. Here’s how it works: If you know that Saturday and Sunday you are going out to eat and going to be out that night, you can cycle your calories for the rest of the week/ EXAMPLE: Your deficit calories are 1800 per day. M-F you could eat 1500. This would ...
Jun 21, 2021•12 min
Get My Free Calorie Calculator ► https://bit.ly/3bhachS Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj Email me ► Jeffreypachtman@gmail.com - Find me on... Instagram ► https://www.instagram.com/jeffreypachtman/ Podcast ► https://anchor.fm/jeffrey-pachtman Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en ---- There's a lot of misinformation in the fitness and nutrition industry, that's why I am here. I am here to take all of the guesswork out of weight loss, mindset, habits, and n...
Jun 18, 2021•13 min
We know that in order to lose weight, you need to be in a calorie deficit. In other words, eating less calories than your body burns. So before all the Karens starts sending me emails about how they are eating 1200 calories and STILL NOT LOSING FAT, you need to know this: Without a calorie deficit, fat loss is not possible. It’s just not. No matter how much people want to argue this, and don’t want it to be true, it still is true. However… You should also be doing these 5 things: Eating in a cal...
Jun 17, 2021•9 min
If you are not an athlete, fitness competitor, or just EXTREMELY type A… Meal plans are not the answer. When I start working with a new client, they often ask me “am I going to get a meal plan?” To which I reply, “You are going to write your own meal plan.” One of the first things we work on is learning how to track calories accurately using a food scale and coming up with 4 full days of eating that fit their goals based on what we discuss. These 4 days will include snacks, treats, eating out at...
Jun 16, 2021•7 min
Get My Free Calorie Calculator ► https://bit.ly/3bhachS Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj Email me ► Jeffreypachtman@gmail.com - Find me on... Instagram ► https://www.instagram.com/jeffreypachtman/ Podcast ► https://anchor.fm/jeffrey-pachtman Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en ---- There's a lot of misinformation in the fitness and nutrition industry, that's why I am here. I am here to take all of the guesswork out of weight loss, mindset, habits, and n...
Jun 15, 2021•13 min
Get My Free Calorie Calculator ► https://bit.ly/3bhachS Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj Email me ► Jeffreypachtman@gmail.com - Find me on... Instagram ► https://www.instagram.com/jeffreypachtman/ Podcast ► https://anchor.fm/jeffrey-pachtman Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en ---- There's a lot of misinformation in the fitness and nutrition industry, that's why I am here. I am here to take all of the guesswork out of weight loss, mindset, habits, and n...
Jun 14, 2021•11 min
Get My Free Calorie Calculator ► https://bit.ly/3bhachS Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj Email me ► Jeffreypachtman@gmail.com - Find me on... Instagram ► https://www.instagram.com/jeffreypachtman/ Podcast ► https://anchor.fm/jeffrey-pachtman Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en ---- There's a lot of misinformation in the fitness and nutrition industry, that's why I am here. I am here to take all of the guesswork out of weight loss, mindset, habits, and n...
Jun 11, 2021•11 min
PROTEIN VIDEO: https://www.youtube.com/watch?v=B9D5aC8TAr8 Get My Free Calorie Calculator ► https://bit.ly/3bhachS Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj Email me ► Jeffreypachtman@gmail.com - Find me on... Instagram ► https://www.instagram.com/jeffreypachtman/ Podcast ► https://anchor.fm/jeffrey-pachtman Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en ---- There's a lot of misinformation in the fitness and nutrition industry, that's why I am here. I am here to take all ...
Jun 10, 2021•14 min
Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj Email me ► Jeffreypachtman@gmail.com - Find me on... Instagram ► https://www.instagram.com/jeffreypachtman/ Podcast ► https://anchor.fm/jeffrey-pachtman Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en ---- There's a lot of misinformation in the fitness and nutrition industry, that's why I am here. I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to rea...
Jun 09, 2021•12 min
Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj Email me ► Jeffreypachtman@gmail.com - Find me on... Instagram ► https://www.instagram.com/jeffreypachtman/ Podcast ► https://anchor.fm/jeffrey-pachtman Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en ---- There's a lot of misinformation in the fitness and nutrition industry, that's why I am here. I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to rea...
Jun 08, 2021•12 min
Get My Free Calorie Calculator ► https://bit.ly/3bhachS Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj Email me ► Jeffreypachtman@gmail.com - Find me on... Instagram ► https://www.instagram.com/jeffreypachtman/ Podcast ► https://anchor.fm/jeffrey-pachtman Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en ---- There's a lot of misinformation in the fitness and nutrition industry, that's why I am here. I am here to take all of the guesswork out of weight loss, mindset, habits, and n...
Jun 07, 2021•8 min
Get My Free Calorie Calculator ► https://bit.ly/3bhachS Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj Email me ► Jeffreypachtman@gmail.com - Find me on... Instagram ► https://www.instagram.com/jeffreypachtman/ Podcast ► https://anchor.fm/jeffrey-pachtman Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en ---- There's a lot of misinformation in the fitness and nutrition industry, that's why I am here. I am here to take all of the guesswork out of weight loss, mindset, habits, and n...
Jun 04, 2021•11 min
Hey :) One of the easiest ways to improve your relationship with food is to stop labeling foods as good or bad. There are nutrient-dense foods, and less nutrient-dense foods. Usually foods with one to 4 ingredients are generally more nutrient dense. Eat these 80% of the time. Foods with more ingredients are generally more processed and less nutrient-dense. Eat these 20% of the time. You don’t need to cut out foods that make you happy. You don’t need to cut out foods that make life more enjoyable...
Jun 03, 2021•8 min
Get My Free Calorie Calculator ► https://bit.ly/3bhachS Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj Email me ► Jeffreypachtman@gmail.com - Find me on... Instagram ► https://www.instagram.com/jeffreypachtman/ Podcast ► https://anchor.fm/jeffrey-pachtman Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en ---- There's a lot of misinformation in the fitness and nutrition industry, that's why I am here. I am here to take all of the guesswork out of weight loss, mindset, habits, and n...
Jun 01, 2021•13 min
Get My Free Calorie Calculator ► https://bit.ly/3bhachS Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj Email me ► Jeffreypachtman@gmail.com - Find me on... Instagram ► https://www.instagram.com/jeffreypachtman/ Podcast ► https://anchor.fm/jeffrey-pachtman Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en ---- There's a lot of misinformation in the fitness and nutrition industry, that's why I am here. I am here to take all of the guesswork out of weight loss, mindset, habits, and n...
May 31, 2021•12 min
Hey :) You know what’s dumb? Trying to track calories on a weekend that you know you are going to be surrounded by delicious food, family, loved ones, and tons of memories. You know what else is dumb? Trying to do that, falling off track/binging, feeling like a failure, and then trying to “fast and burn off the calories” on Monday. Here’s what to do instead: Be mindful, enjoy your weekend, have some drinks if you do that, have some laughs, have some good food and make a plan to do just that. Don...
May 28, 2021•15 min
Hey :) You know what’s fucking stupid? “How to lose weight fast” was googled over 500,000 times in 2020. You know why that’s fucking stupid? Because 2020 could have been the year that most people gave up the diet culture bullshit of trying to lose weight as fast as possible and finally do what’s sustainable for once. It’s not your fault though. It’s marketing. Just because someone has “Dr.” Next to their name, does not mean you should be taking nutrition advice from them. There are a ton of doct...
May 27, 2021•13 min
“Eat your breakfast! It’s the most important meal of the day!” Chances are growing up as a kid, you heard somebody say this to you. People used to think that breakfast would stoke your metabolic fire. If you start the day with a big breakfast, it will keep your metabolism burning, as if there is just a gigantic stove that needs more coal thrown into it with a constant supply of Kellogg’s Frosted Flakes. Here’s the thing: They were wrong, but they also weren’t wrong about breakfast possibly being...
May 26, 2021•11 min
Hey :) In order to improve your relationship with food, you have to try and not fix everything all at once. This is where many people fail, so pay attention. Got it? Suzy from Saskatchewan went on a 30 day keto booty blast detox cleanse. She lost 30 pounds! Now Suzy is back at the office on Monday lookin’ like a straight up snack in her new pants suit, and you’re like “Hmmmm maybe that would work for me…?” Put the fuckin’ MCT enema down! Before you do that, think about this: 6 months from now, S...
May 25, 2021•10 min
There are usually some clear signs of emotional eating... Being extra hungry usually means there is something deeper going on. It could be sleep, stress, anxiety, relationship issues, or maybe just feeling depressed. The first step is to actually stop and ask yourself "Am I actually hungry?" If the answer is yes, go ahead and eat a full meal and track it. If the answer is no, set a timer on your phone for 15 minutes. In that 15 minutes, grab a journal, write down what emotions you are dealing wi...
May 24, 2021•16 min
Fat loss is all about sticking to your deficit. The problem is that shit is HARD. Especially when you start to get deeeeep into a deficit. I mean it's like our biology and survival instincts kick in, and all we can think about is food. We are going to go over some hacks to make dieting easier today, and no this is not some TOXic DieeettttTt CuLtUReee BS....this is just realistic fat loss advice from someone who has struggled with getting lean his entire life. 1. Changing your food environment. T...
May 23, 2021•16 min
