Eat Less Burn More

Should I Eat Fewer Calories OR Burn More? [Podcast Episode #055]

Maybe you've heard this equation before? A pound of fat consists of 3,500 calories, so to shed one pound of fat you just need to create a 3,500-calorie deficit.

Sounds simple, right?

But what is the best way to create that calorie deficit? Should you focus on eating fewer calories, OR should you turn it up in the gym to burn more calories? ​Both approaches seem to lead to the same end, so does one work better than the other? Here's the answer...

Episode Resources:

Should I Eat Fewer Calories OR Burn More? [Full Text]

Dave: Hey, thanks so much for joining me in this episode of the Make Your Body Work podcast. As you know, this show is all about helping you live a healthier and happier life. Really excited that you took some time out of your day to invest in yourself and particularly with this topic.

I know I say this a lot, but I quite will get questions that get asked over, and over, and over again. Today is a perfect example of a question just like that. I'm sure it's one that you've wondered yourself. I've thought about this myself as well. Let's dive right in. We're going to hear from Annette.

Annette wrote in and she says, "Hi, Dave. I'm working on losing a few pounds and I'm curious about the different approaches I could take, eating less, or exercising more, which one is better, or does it matter? Is there a difference between consuming 1,500 calories in the day, versus consuming 2,000 calories and then burning 500? Like I said in that great question, because I know this is one that other people have wondered about as well. Can you eat more and then say, "I'm just going to go to the gym and burn that off." or, is there a problem with that? Does that equation actually break down, or does it work?

Instead of me giving you what I think about it, I've got an amazing guest today. She is one of the leading sports nutritionists in the United States and has worked with some very high profile professional athletes. I'm really excited actually to talk to her about it. She happens to be working with some of the athletes that are in my favorite sport. I'm excited to introduce to you Leslie Schilling.

Meet Leslie Shilling

Dave: Hey, Leslie. Thanks so much for joining us today.

Leslie: Thanks. I'm glad to be here.

Dave: I want to start off by asking about something that I read on your web site. I'm a big basketball fan. I saw that you were the nutritionist for the Memphis Grizzlies MBA team.

Leslie: Yes, I was in the 2014, 2015 season.

Dave: Can you tell us how did that come about? That seems like a very high profile position.

Leslie: It was super fun. I love working with elite level athletes. The Grizzlies moved to Memphis about the time I moved to Memphis in the early 2000s. I worked a lot with them over the years with individual players and had a relationship with a orthopedic group in Memphis where I helped them and they referred to me. Each year I would one player and know the strength coach and work with the strength coach. I am a sports dietitian.

Before there was a sports dietitian credential. What a lot of sports dietitians did was make sure that they had a credential called the CSCS, which is a certified strength and conditioning specialist, so strength coaches would know that, "Hey, this dietitian gets training and gets training athletes."

One thing led to another and they had a strength coach that year and the year before that was really interested in nutrition and ask around. My name came up and had worked with them before. That year they really wanted every player to be evaluated individually, likes, dislikes, work with the chef.

It was a lot of fun. It was a lot of time. They're such a fun group to work with, just incredibly demanding. When you're on the road that much and your body demands so much of you every day, and not to mention the sleep disturbances and stuff like that when you're traveling, it's just a great group to work with. They have their challenges. They definitely have their challenges.

Why Athletes Still Struggle With Their Weight

Dave: Actually, I've been dying to ask you for that. I'm a big sports fanatic. I've read a lot about athletes. You see athletes on the field, around the court who struggle with their weight. It's easy to think. Sometimes I'll catch myself thinking, "How can you struggle with your weight when you're expending so many calories and all you do is train and that's your job?" All of a sudden we get all judgmental. Maybe you can tell us what do you see in their diets that causes that, or what do they struggle with?

Leslie: I love that you said that we get so judgmental. It's so true. That's so true. It's really not okay. We're like, "Wonder what's going on with that person." I think the thing to remember about athletes no matter what level that they're at is that they're people and they're impacted by cultural and societal issues just like we are.

You might have an athlete that emotionally eats because their coach is really hard on them, or they might have an attitude, or they might be unhappy, or they might have issues that you would never even think an athlete of that level would have. They may not eat during the day to get everything done, or take care of the family and then eat too much. That's a typical issue of people who aren't athletes.

Athletes are not immune to that. They're also not immune to our diet culture. Silly, just ridiculous recommendations like working with one guy, he's reading this popular magazine. He's like, "Hey, it says I should have this many calories." I'm like, "Dude, you are 6'10". This is not appropriate for a 5 foot, 80 year old woman. This is not appropriate for you." You have to think. They're not immune to the issues the rest of us face. Being in the public eye can actually make it a lot more stressful for them, too.

Dave: I like that message even for the listeners. Sometimes we beat up on ourselves and think, "If only I was that person." Or, "If only I had more money." I've thought that before. "If only I could afford to have a personal chef who just traveled with me everywhere." It's still not a solution. Like you said, "We're all adults. We all have control over what goes into our bodies." There's going to be those times when we want to reach for something that maybe isn't a good choice no matter what situation financially, or career-wise we're in.

Healthy eating is a choice. We all have control over what goes into our body.

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Leslie: Yeah, and say you do have a personal chef, there is so much more to food than I absolutely have to pay attention to what's in front of me." Yeah, but there's so many other components like a relationship, pleasurable components. Even if you did have all the money in the world, that pleasure component of food might be gone and then you would say, "Well, I'm really hungry for X, Y, or Z." and then go eat too much of it, because you just left out that other piece of it that's very important.

Who Does Leslie Work With?

Dave: Yeah, that's comforting to hear. I'm not the only one. Listeners, you're not the only one. Even professional athletes. Leslie, aside from athletes, can you talk a little bit about your practice? I know you work with some of us, "Regular people" too.

Leslie: I work with lots of different types of people with different types of nutritional issues, general wellness, families, and just meal planning, and getting kids around the table, modeling healthy nutrition and body image behaviors, and things like that. That's something I work with people on.

I do love sports nutrition, obviously, and thought that I was going to start out just being like, "Hey, I'm just a sports dietitian." Then I had an athlete who was a triathlete that landed in my lap. Then I realized that I had been very naïve. I'm like, "Wow. If you're going to work in a store, or if you're going to work in the real world at all, you have to know that so many people have really disordered food thoughts and practices." Some people actually have some clinical eating issues.

I realized how you really can't do one without the other. Sport wellness, disordered eating and I will say, I really have a heart for people who struggle with compulsive overeating, or binge eating issues. A lot of times I would have clients in my office that were like, "I just don't have enough willpower. I'm just lazy." I'm like, "Lazy and willpower have nothing to do with it." Shaming yourself sure doesn't help you.

It's freeing for people to realize, "Wow, there's a name for what's going on with me and I can get help." Binge eating disorder is the number 1 eating disorder in the nation. A lot of people don't realize how we use food. It's not just what you eat, it's how you use it.

Dave: I love even your message there that it's normalizing it with the patients that you work with. They're not the only one. Even that you said there's actually a condition. There's a name for this. It's such regular occurrence. That idea of you're not the only one is really powerful and something that I think people need to listen to and, like you said, stop shaming themselves.

Leslie: Yeah, if shame worked, nobody would have a weight issue, right?

Dave: Yeah, yeah. It's interesting because you're actually a perfect guest to answer Annette's question today. I sense that as she wrote this, it's that idea of looking for reliable information. You mentioned with some of the pro athletes that you work with, how they'll read something in a magazine. We all do it. Read these conflicting pieces of information. It's really hard to take all this information and boil it down to a truth that we can apply to our life.

When Annette's saying, she's talking about eating and exercise, and basically saying, "Can I just go out and eat more and then go to the gym and burn off more calories?" Does that equation work? I never spoke with her. She wrote this to me. I don't know exactly, but it sounds like maybe this is something that she's read multiple different perspectives on and is looking for some truth. When you read her question, what do you think? What's your perspective?

The Quantity vs. Quality Approach

Leslie: If Annette were sitting across from me in my office, I would say,"I can't answer which is better because I think they're both exercises in futility."

You don't eat, or exercise as a means to reward your body in some way. You don't exercise to earn something. You exercise because you love your body and you want it to be strong. You eat because you want to fuel this amazing being that you are and care for it in a way that will fuel your activities in your life.

Exercise and eat well to show love for your body.

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I feel like I would take Annette in a really different direction where I would say, "I love to give this example." I'm going to try to do a good visual. If you're really eating just based on calories, that's what I call a quantity approach. I think how you eat well and live well, and possibly even consume more calories, but maybe more nutritionally dense calories, is a quality approach.

If you envision you've got 2 bowls of food in front of you. 1 bowl, you know to be 50 calories. The other bowl, you know to be 150 calories. If you're simply going on a quantity approach, you're going to pick the 50 calories. It's lower, therefore, we think that's healthier, which is not actually the case. This is like some type of fat free, sugar free, crazy diet food that has very few whole real ingredients. That 150 calorie bowl of food was almonds, ingredient almonds, fiber, protein, essential fats.

I think we've been misled to think that calories are the route to health. I would ask her, 1, let's talk about why you like to exercise. Let's find something that you enjoy doing. Let's be real honest about what's going on in the gyms, and our treadmills, and our ellipticals, and whatever. The calorie information that you get in there is far from accurate.

Who knows? You think you've done 500 calories, or 350, or whatever. It's really just this exercise in futility. I've made people delete their apps in my office. They're causing them more harm than good. It's really hard to guide your body towards health when you're depending on numbers and not how your body actually feels.

Listen to your body. It will tell you what you need to change in order to improve your health.

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How Accurate Are Nutrition Labels?

Dave: I love that you brought up the point about the calorie counter on most cardio pieces of equipment being inaccurate. I would say even the same for food. I remember reading a study recently that said that our nutrition labels can be up to 20% inaccurate when it comes to measuring your macros, or your calories. Doing this mental equation, whether it's in your head, or in an app, is futile.

Leslie: It's absolutely futile. I love that we're seeing more and more media posts around calories are off. All these things are off. I love that we're seeing that. It's making people really more aware. I think it's really taking us to a step back.

There was a time in history where we had no food labels. We just ate the food in front of us. It was closer to whole food. We didn't have a whole lot of refined, or the industrialization of food, and manufacturers, and things like that.

We turned out fine. Here we are. The human race turned out fine without the nutrition facts label. I think there are a few beneficial things on it, but I feel like people have started using calories and that nutrition facts label as a weapon. They don't even realize it.

If you use it as knowledge like, "There's a peanut in this and I have a peanut allergy." Absolutely, we need to know that. To say this has 120 calories and I'm not going to be able to burn that off on the treadmill." If there's 20% that's possibility of inaccuracy here and the same here, would you fill a prescription that has, "We think that it might have a 70% effective." Think about it.

We give a lot of credit to calories and numbers when we live in this amazing body that just has the skill to self-regulate on its own. Calories make us not trust our own innate ability.

Dave: Can you talk a little bit about nutrition labels and where you see value and where you seen potential harm then? I'll admit when you said that about calorie labels, maybe we were better off when there weren't calorie labels. Right away, I felt like my back went up. I thought, "No, I'm so trained to read labels and look at ingredients, and look at what I'm taking into my body." Can you go a little bit deeper into that?

Leslie: Yeah, absolutely. I don't spend a ton of time on labels when I'm working 1 on 1 with someone because of this. I'm like, "We eat food. We don't eat nutrients. We eat food." Food has nutrients. Do I think it's useful? Sure, it's useful. I'll look at a label and be like, "Wow. This has 13 grams of protein per 4 ounces. This is going to be a great snack. It's going to be satisfying."

I'll look, "This was made with skim milk, versus whole." I'm one of those people who believes in using whole fat dairy. I believe in that because there's research to support it. I don't really want to go for that product that started out as this whole fat regular super satisfying food and has been refined, or processed; not refined, but processed in a way so now it has no calories. We may have added sugar to make up for the taste issue... I mean no fat and added calories via sugar to make up for that.

I think it's important. Calories, sometimes I look at. A lot of times, again, calories don't matter to me. If you're eating, listening to your body, you might eat more, or you might less of what the manufacturer recommended.

Why does the manufacturer get to tell me how much I get to eat? They don't live in my body. Why would I let them tell me how much I'm going to eat? I might need 75% of a portion if I'm listening to what my body says. Portions are just units to measure something, not necessarily how you should be eating.

Thinking less about calories gives you freedom to think more about the quality of food you choose to put in your body.

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The other thing I look at is carbohydrates. I'm looking at carbohydrate. I'm thinking, from a sports nutrition standpoint, pre-workout, post-workout, am I fueling a workout? I might be going a little higher. If it's immediately after, I might go a little bit higher. The thing in carbohydrate I'm looking at and I'm actually excited to see is added sugar.

Add sugar's going to be added. Does it have to be added to the label? I think until sometime in 2017. I think that's going to be one of the most useful things I've ever seen on a label in a long, long time. If you get a yogurt, or whatever and it's got 15 grams of sugar in it, I'm sitting there with client like, "This yogurt has way too much sugar."

I'm like, "8 of that might be naturally occurring lactose." It's great that they're going to put added sugar. I think that's going to help people reduce added sugars in their diet. They're not off limits, but it's something, I think, that will be useful.

Protein, again, I think that's a very useful thing now to look at. Some things like if something only has 1 gram of fat, I question was fat taken out? What's going on here? That gives me a clue. Was it somehow manipulated in a way to take that out?

Sometimes I'll look for nutrients and really ingredients. I do look a lot at the ingredients. If this has X, Y, or Z in it, maybe it's got something I'll choose to buy. I'll look for a product that doesn't have that in it.

Dave: That's really wise advice. At the very minimum is to take a look at the ingredients panel so that we know what's going into our body. I think you made a great point. Historically, there wasn't as much of a weight issue when we were just eating real food, whole foods.

You Can Trust Your Body!

Leslie: The only guide you had was your body and you trusted it. I think diets, chronic dieting and our obsession with calories tell us we can't trust our bodies, but we can. It's like blinders. You don't eat calories. You eat food. You know how to do that because you take the opportunity to listen to your body.

Most people sitting across from me in my office don't trust their bodies. They may have grown up in a dieting household. If you think of people in my age, that was all our parents thought that's what you should do. No fault to them, those are a lot of the guidelines were like super low fat, very high carbohydrate, very refined food. We thought that was the way to go.

Now the recommendation was like "Oopsie, folks. We took all the fat out of stuff and sorry." Maybe we shouldn't be eating all this refined stuff. You can put your fat back in it. Egg yolks have always been fine.

Dave: The tough thing with this is we been ingrained with these messages for so long that even when research comes out that counters those original thoughts, it is hard to shift out of that way of thinking. Even the way that we've trained our palate, you talked about the low fat craze. In the low fat craze, we ended up eating a lot of very super sweet foods that, like you said, fat's taken out. Something's got to replace it to make it taste good. Quite often it was sugar, or artificial sweeteners.

That's so problematic because I know my generation, we've completely wrecked our palate in thinking that food should taste sweet like that.

Leslie: Absolutely. Just so super, super sweet. That's true. We have to think about food manufacturers don't always think, "I'm going to make this the best whole food product I can possibly make and put it in a box." They're thinking, "How can I sell this product?" It's like, "Let me add a little more salt."

I'm not anti-salt. I actually think people can have more than some of the recommendations are, especially if you're active. Like, "Let's add more sugar. Let's do this." because this is what it's going to take for the consumer to get it.

Consumers just have to be really savvy, I think, and not necessarily go on food labels. I'm with you. I tell my clients, "Let's eat more foods that don't have labels. Let's go buy some beef. Let's go buy some tomatoes." It's buy more of that when you can. I'm also like, "Hey, if I go to a birthday party with my little girl and they have pizza and cupcakes, I'm going to eat it and I'm not going to freak out."

It's being able to balance that. Most of the time, I'm choosing whole foods and listening to my body, like my hunger and my fullness. Some of the times, I'm just having pleasurable foods regardless of their nutrition quality. I love tomatoes as much as I love cupcakes.

Dave: I don't know how many people will be raising their hand saying, "I'm in that boat." Tomatoes and cupcakes, those are equal in my mind.

Leslie: I mean a good, like a good tomato.

Dave: When we were chatting about food manufacturers, one thought that came into my mind. I'm in Canada. Assume you all have these products in the US, 100 calorie snack packs. For example, they'll have little Oreos, or whatever it is, or crackers, or something like that.

You were talking about learning to trust our body. I thought those types of foods that are 100 calories is the exact opposite. That's training us to say, "I can't trust my body, therefore, I need a manufacturer to give me a limit, so that I can eat this and don't even have to think."

Leslie: Yeah, don't even have to think until I'm hungry 15 minutes later and I have to have 2 more. Yeah, that's so silly. I'm like I don't think I have ever met a person who can really get by on 100 calorie snack. Let's be honest. Maybe on my way to dinner that would work.

The thing is exactly. It's like, "Here's a snack that's 100 calories, because we feel that we know what's best for you and your body. You should only take this in." It's possible that that's about 20% off in either direction. By the way, I think you can tell sarcasm is one of my specialties.

Yeah, I really dislike 100 calorie snack packs. I will say, because of the caloric limitation and all of that, I will say if say the 100 calorie nut packs, or whatever are on sale, I'll grab a couple, but I'm taking 2 with me. I know that. I know that 100 calories is just going to be enough to make me really angry and not satisfied.

I think if you can use things in a way where you're like, "That's just silliness on the packaging, I think it's fine." If you use it in a way like somehow this is all I can have because this person I've never met decided this was best for me, I think you need to rethink that.

Dave: As we were talking, I was thinking about even Annette's question that's all based in calories and being very specific with her numbers. When you think about what a calorie actually is, I don't think most people, myself included, stop to even think what is it?

For the listeners out there, a calorie, raising a gram of water by 1 degree Centigrade, the amount of energy it takes to do that. You think that's so far removed from what's going on in our body. Heating up water, what does it really have to do with our body? Yet, somehow we've taken that measure and can base our entire diet upon that heating of water experiment.

Leslie: Yeah, yeah, absolutely, absolutely. It's like we are not a science lab. Your body is not a science lab. It's just this amazing being that just works. Everything works. Your body does what it needs to do with it. That's the thing that people don't realize, is like I can have 2 people in my office, the same weight, the same height, the same activity level. 1 can eat 2,500 calories. 1 can eat 3,200 calories, whatever. It's just not all about calories in, calories out.

One, because we know it's just inaccurate. It's just silly numbers on cardboard. We're so much more sophisticated than that. We have these hormonal processes. We do different types of exercise. Say I'm doing high intensity intervals and this person's doing low, long, slow distance walking. Your body needs different things.

The other thing, it needs a different amount depending on who you are, and what you do, and your hormone levels. There's just so much to it that it's silly for us to think that just calories can make things better, or just calories can make us healthy. It's just something I really like to try to get people to move away from.

Make Your Body Work Takeaway

Dave: You've done an excellent job of addressing Annette's question. Annette, if you're listening right now, I think you're getting the sense that just fixating on those numbers probably isn't the best way to go. There's a bit of a bigger perspective that we can focus on taking.

I really like to keep this show very to the point, Leslie. We like to finish with what's called a Make Your Body Work takeaway. For Annette, or anyone else who she right away, she says, "I'm looking to lose a pounds." She's at least searching out information. What can you give her as a starting place? We've talked about a lot of different topics and different approaches today. Where can she begin?

Leslie: Goodness. I think 1 of the hardest things, but it's the most important thing, is trust yourself. Culture told us that calories count, but your body already knew what to do. If you watch a toddler eat, or an infant eat, they turn their head. They purse their lips when they've had enough.

We have an innate ability to know hunger and fullness. Trust yourself. Pay attention to your hunger today. Don't worry about the calories. Pay attention to, " When am I hungry? When am I satisfied?" Just because it's noon doesn't mean it's lunchtime. It could be.

Your body has the innate ability to know hunger and fullness. Trust your body to give you accurate signals.

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Pay attention to your hunger today. Maybe just keep some notes. When I do a food journal, I recommend that someone do a food journal, be very gentle with yourself, non-judgmental. Be an observer. Write down what you're experiencing. "Here's what I ate." Don't worry abut the calories. Just, "I had 2 eggs this morning, and blueberries, and a piece of toast with butter. It's 11:30 now. I'm getting a little bit hungry." Just really be an investigator for a couple of days, so you can see your patterns and learn how to honor your body and know what hunger feels like.

I have yet to meet a person who can't trust themselves given the opportunity. Trust yourself. Do some non-number based journaling about hunger, and fullness, and how you're eating, and even how you're sleeping, and go that way. It's not just about what you eat. It's how you use food. That's trust yourself and do some journaling around that would be the very long takeaway that I just gave you.

Dave: No, and that's very practical. I just want to get you to followup a little bit more with some specifics for Annette and anyone else who wants to try this. When they're food journaling, quite often people will just list everything that they ate, everything that they drank and do that for 4 days and then, "Great. I saw what I ate or drank." and don't really know what else to do with it. You talked about putting times in there, times of days. You talked about putting little notes about how hungry, or how full you feel. Is there anything else that people can track that will give them a very useful picture?

Leslie: Absolutely. Don't track on your phone. You can if you do it in the notes section if you just totally have to do it on your phone. I'd really just like to look at it on a sheet of paper.

First, I'll do time. Then, I'll put why. This is the question nobody asks, but it's probably the most important question. Why am I eating? Am I hungry? Am I bored? Is it time? Am I pissed off? Am I procrastinating? Am I hungry? That's the question.

If physical hunger isn't the reason, you told yourself so much just by asking that question that you might not have eaten the 4 100 calorie snack packs. Time, and why. Am I hungry? Angry? Lonely? Bored? Happy stag-mad, but am I physically hungry? That's a really important question.

Then the what? Then I think it's important to say, "What am I doing? If I'm surfing Facebook, or if I'm doing email, or whatever, I'm not really present with that food. I might need a do over. That's a really great thing to observe, so you can say, I just ate my lunch at my desk and 30 minutes later, I had a urge to go to the vending machine.

My stomach was full, but I needed more. That's because you really needed to be satisfied both physically and psychologically. Multi-tasking didn't allow you to do that. That's where I would start, time, the why, the what, and what am I doing? I think that's really helpful. Sum it up.

The other thing you need to do is you need to stay in the moment. If you go back right now and do yesterday, it didn't help you. You don't know where your body [inaudible 00:30:04] so try to stay in the moment and just commit to 4 or 5 days, of just being a non-judgmental observer, so you can help yourself in a way.

You don't want to make yourself feel bad about it. You just want to say, "Wow. Here's what I observed. I only had cereal for breakfast and I didn't have any protein and I was so hungry, I ate a lot more today, but on this day, I slept better." whatever. It's be a non-judgmental observer.

Dave: That's really, really helpful. I like that you used the term, the what. You said you record the why and you talked about the when. The what is maybe .... It's definitely part of the whole process, but maybe not nearly as important in the food journaling process as we quite often think.

Leslie: Absolutely. What you eat is so important. Obviously, what you put in is so important, but the why is important. If you just ate a whole bucket of strawberries, because you wanted to eat and you were mindlessly eating and you didn't want to feel what you were feeling, because you just had a really uncomfortable conversation with someone, you just overate a whole bunch of strawberries.

Strawberries are a good food, but the why was, "I was eating because I was procrastinating, or feeling really uncomfortable with what I was feeling, not because I was nourishing my body."

We must eat to nourish your body. When we eat for other reasons, we are overeating.

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Dave: Leslie, so helpful. Thanks so much for taking the time to join us today. I know a lot of the listeners are going to be interested to learn more about you and check out some of the resources that you offer online. Where can they connect with you?

Leslie: My web site is leslieschilling.com. That's L-E-S-L-I-E-S-C-H-I-L-L-I-N-G.com, leslieschilling.com. You can find me on Facebook, NutritionLeslie. That's also my Twitter handle and my Instagram as well.

Planning is a big part. I have a online menu planning service that's for dinner. I think if you have dinner figured out, you can figure out most anything else. You can find that all there. You have to observe first. You have to know what you're doing before you can make a plan to move somewhere else.

Dave: Yeah, Leslie, I'm going to link out to your web site and your dinner planning service, and your Facebook. I'll do it all from this episode. Listeners, if you go to makeyourbodywork.com/55, this being the 55th episode, you'll find all the links directing you to Leslie. You can find out more about what she offers, and about some of the information that she provides that can definitely help you out. Leslie, thanks again for joining us today. You're an awesome, awesome guest. Thank you so much.

Leslie: Thank you so much for having me.

Dave: Thanks, again, Leslie for coming on the show today and just sharing your awesome insights and expertise when it comes to managing weight, managing what we eat versus how we exercise and just really gave some really practical advice on how to live a more holistic, healthy life. Thank you so much. Thanks to you also, the listener, for tuning in. Like I always say, "Without you there would be no podcast."

I want to give a special thank you to our sponsor for today's episode, Yes Wellness. Yes Wellness is where I've been purchasing my own supplements for quite some time now. We got together and we said, "Hey, we have a same goal in life, to bring people healthier and happier lives. Let's do this together." Yes Wellness has generously sponsored today's episode of the Make Your Body Work podcast.

If you're looking for a great selection of high quality supplements and at a great price, I'll admit the reason that I ended up shopping at Yes Wellness is they just have fantastic selection and great prices on the products that I'm looking for. You can check them out at yeswellness.com. Thanks, again, everyone for tuning in and I can't wait to see you here again next week.

Thanks for joining me today!

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Dave

Dave Smith has been a personal trainer since 2001 and was chosen as Canada's Top Fitness Professional in 2013 for his dedication to his clients' success. Download his "Sweet Spot" plan [FREE!] to begin your weight-loss journey today!