Landon Horst, a former personal trainer and current dietitian, discusses his transition to dietetics to provide in-depth nutrition counseling. 🥗💪

Common Nutritional Pitfalls ⚠️

Landon highlights frequent mistakes people make:

• Skipping meals 🙅‍♂️
• Overeating at night 🌙🍽️

Keys to Success 🔑

1. Meal Frequency ⏰: Landon stresses the importance of regular eating patterns.
2. Mindful Eating 🧘‍♀️: Many struggle with distractions during meals, impacting their nutrition.

Balanced Approach to Weight Loss ⚖️

Landon advocates for a nuanced perspective on weight management:

• Considering tools like diet soda and artificial sweeteners 🥤
• Focusing on overall lifestyle changes rather than quick fixes 🌟

Innovative Business Idea 💡

Landon proposes an exciting concept: an indoor park to encourage physical activity during winter months! ❄️🏃‍♀️

For more information on nutrition and fitness services, visit Granite Billings 🔗

Remember, a healthy lifestyle is about balance and consistency! 🥦🏋️‍♂️

Find Landon on LinkedIn

Follow Granite Fitness on socials:
Facebook | Instagram | YouTube | X | granitebillings.com

#DietitianTalk #NutritionAdvice #HealthyEatingHabits #MindfulEating #WeightManagement #FitnessJourney #FoodPhilosophy #BalancedLifestyle #MealPlanning #WellnessGoals

Ryan Jore 00:00
Hey guys, welcome to this week’s episode. Today we have Landon Horst on the podcast. Mr. Horst, welcome to the podcast.

Landon Horst 00:05
Thank you, Ryan , excited to be on it’s my second ever Podcast. I’m somewhere in that range. So some of you might remember Landon was actually a trainer at Granite back in the day, but now you’ve gone to the field of dietitian, Yeah. So after being a personal trainer, just I ended up going to MSU in Bozeman, getting my nutrition degree, and then becoming a dietitian. And, yeah, I’m at Billings Clinic now do a program called weight smart, so it’s mostly medical weight management.

Ryan Jore 00:37
Cool. So what was it that you felt with being a dietitian that would give you, how would you be able to help people better, versus, like, just the personal training realm?

Landon Horst 00:46
Yeah, that was kind of the biggest thing driving me to go a little bit further with nutrition is that I felt, as a personal trainer, so much of your client’s success was hinged on their nutrition, you know, true, right? And I didn’t feel like I really had the qualifications to be giving kind of in depth nutrition counseling or education. And so, yeah, really, the only way to do is become a dietitian. And found out that we had the school, one school in Montana, with nutrition, so I’m like, Yeah, I’ll give it a shot.

Ryan Jore 01:20
That’s cool. So where, obviously, with being a dietitian, what do you feel it is that you most commonly see that people are missing, like, what’s the most basic stuff that most people are overlooking for their nutrition?

Landon Horst 01:33
I would say one of the most common, like, eating patterns that I see, and I do see patients for, like, bariatric surgery, so Surgical Weight management as well as medical weight management. And really the like, the most common pattern of eating that I see is people that skip meals and go a long time without eating during the day, and then they eat, you know, a lot for dinner and usually after dinner.

Ryan Jore 01:55
It doesn’t mean you can just bank all your calories and just have one big meal, right? Isn’t that? Yeah, exactly,

Landon Horst 01:59
well, and wasn’t someone promoting that at one time was like, car back loading, yeah. I tried it of like, yeah. So apparently everyone’s car back loading, and it’s kind of backfiring, just unintentionally doing it, yeah, yeah, it, and a lot of it is just like stress, and you know, the fact that people have so much to get done, and I think that, combined with a little bit of like fear around food, not even knowing what to eat, kind of gets people to avoid it during the day, and then willpower gives out a little bit in the evening. You know,

Ryan Jore 02:29
you just white knuckle it all day, and then just try to make it to bed before you eat everything,

Landon Horst 02:33
essentially, yeah, I would say that’s the way most people try to lose weight as well, right? Just a little more long term white knuckle it. Yeah.

Ryan Jore 02:40
So where would you if you were dealing with someone who is having just issues with that, where they’re just, they’re eating too much at night, they’re they’re not getting in food earlier in the day. What would be your first step for most people, in addressing that,

Landon Horst 02:53
I guess, just kind of talking about meal frequency and the benefits. Because I think a lot of people have the kind of misconception that skipping meals is a good thing, right? And especially now with like, a badge of honor, almost, yeah, in a way, you know, and they say, What, you don’t get brownie points for suffering more through a weight loss attempt. And, yeah. So I think people really think that they’re doing the right thing for weight loss by skipping meals. And you see more about like intermittent fasting, which I think kind of even more confuses people. And so, yeah, really, just kind of talking about how maybe eating more earlier in the day is going to help you with those cravings later in the day. And I think that’s something people miss too, is that if you have a problem snacking in the evenings, it’s typically not because of something that happens in the evening, right? It’s like a breakdown that happened earlier in the day, either, like, stress, or just the spacing of your meals, or the composition of your meals. And people tend not to look there, right? They’re just looking at like, God, what the hell is happening after dinner? You know, just kind of going overboard in the evenings, I guess. Yeah,

Ryan Jore 04:01
I feel like that’s definitely one thing I tell people, is, if you’re getting hungry late at night, it means you need to probably be eating more earlier on in the day, so that you’re not getting to that point later in the day.

Landon Horst 04:10
Yeah. And then there’s this vicious cycle. And I, even my mom called me recently, she’s kind of fallen into this trap, I think, where you start eating more in the evenings, weight maybe starts coming back on, or you see the scale go up a little bit. And so your first thought is, I’m going to restrict my calories more earlier the day, right? And it’s like, you’re just Compounding the problem. And so I know for my mom, she’s like, Well, okay, I just decided I’ll stop doing breakfast. Yeah, it’s like, but these cravings seem to be getting worse. Like, Well, maybe you should have a bigger breakfast. You know, I was literally

Ryan Jore 04:43
talking with Clem about that the other day, because she’s having the same from her bedtime. She gets home from her workout making dinner with kids, she’s just starving. She ends up eating, you know, who knows how much just getting the food ready, and then still eats her full meal. And, of course, yeah, we look earlier on in her day. And like, her lunch was actually pretty solid, but like, her breakfast was like eight. Hard Boiled Egg and, like, toast or something, which, again, not there’s anything wrong with those, but, like, it’s probably just not enough for someone as active as she

Landon Horst 05:06
is, yeah? And a lot of it has to do with, like, that kind of hunger and fullness scale, right? And letting your your hunger get too out of hand, so that you kind of have to eat and overcompensate with the pendulum swinging the other way. And then, yeah, you get kind of this chaotic hunger, fullness thing going on throughout the day. Do you find

Ryan Jore 05:24
that to be kind of an interesting contradiction, that a lot of people seem to simultaneously hold the beliefs that if you eat too much late at night, that somehow, like will preferentially get you fatter. But at the same point, they also skip breakfast earlier on the day, so they do end up eating everything at night,

Landon Horst 05:38
right? Which is, you know, probably just the disconnect that they don’t see the relationship there. But, yeah, that’s another thing that, you know, I talk about a lot, kind of right up front with people, is like, there’s no foods that are off limits, and there’s no times that are off limits for eating right? A lot of people get home from work a little bit late and they’re so worried that eating close to bedtime means, like, automatic storage of body fat, that they skip dinner, whatever, and it like, just seems to kind of keep making this problem worse for most people. I actually

Ryan Jore 06:08
had with another client there where we she texted me. She’s like, Okay, what foods can I not eat? It’s like, instead, let’s give you a list of like foods to preferentially more of like, it’s going to put you in a lot better mental space for one, because then you’re not beating yourself up because, like, oh, he said not to have peanuts, and I had peanuts. Like, right? It’s like, how about we folks instead? It’s like, Hey, I had more vegetables today than I did yesterday. I had more protein than I had yesterday.

Landon Horst 06:28
Yeah, and that’s something I find, too, is kind of with goal setting, right? You’re always trying to do more of an approach goal than an avoidance goal. So, right? Rather than, kind of, like, what you just said, rather than saying I’m going to try to eat less sugar this week, maybe trying to say I’m going to try to eat more fruit when I have a sugar craving, something like that, people just tend to respond to those a little bit better. But what I find is that when you ask people to set goals, which you want to do, you know, so that they kind of feel like the goal came from them, it’s almost always an avoidance skill. And I don’t know if that’s just kind of the way nutrition culture is. Maybe

Ryan Jore 07:05
you’re just not questioning it very well. That’s what it is. But yeah,

Landon Horst 07:10
it’s almost always like, you know, this week I just want to not eat dessert. That’s like, well, you know, what could we replace dessert with? Because you usually do need to replace it with,

Ryan Jore 07:20
like, I would love to see a study of, like, the amount of people who said I’m quitting sugar, whoever actually officially, or, like, did it for an extended period of time. Like, it just doesn’t work for 90% of people. And again, sugar is fine. Like, it’s obviously you should not base every meal around it, but heaven forbid you have a piece of candy or a dessert from now and then, like, right? You’re probably gonna stick to things better if your diet fits that in versus excluding it for the rest of your life.

Landon Horst 07:43
Yeah. And then I always kind of have that battle, and I’m sure you do too, where it’s like, people come to me they feared sugar their whole life, and I want to teach them that sugar is not, you know, this, like, enemy that everyone thinks it is. But I also am worried that I’m gonna, like, kind of push in the other direction where they’re like, Oh yeah, no. My dietician said sugar is not a

Ryan Jore 08:04
huge go with, like, if it’s your macros, I’m like, Well, you know, three pop carts and five protein shakes, that’s all I need today, right?

Landon Horst 08:09
And it’s like, I’ll see if a couple weeks later, it’s like, okay, so you just said do a pop tart for breakfast every day. It’s like, well, yeah, you said sugar is no big deal. It’s like, you’re, you know, somewhere in the middle, yeah? Like, with mouse things, oh,

Ryan Jore 08:21
those pendulums, right? Yeah. Like, Dan John had to quit one time something about how people like, what Shay, it’s like, you can have whatever you want. He’s like, if you have a pound of salmon, 10 eggs, two cups of oatmeal, three cups of spinach, you can have whatever you want after that. You know, it’s like, after that, it’s like, once you fit in a lot of that nutritious food, you just can’t eat that much other food. It is kind of a good avoidance way. Yeah,

Landon Horst 08:40
you know, that’s true. And same with, like, water intake, you know, a lot of people are drinking soda, or whatever it might be, and, or if it’s, like, diet soda, I don’t really care that much, but I do say, like, you know, try to get in your 64 ounces, or however much water, because same thing, it’s kind of, you know, the more of the good stuff you do, it pushes a lot of the bad stuff off the plate or out of your cup, if you will.

Ryan Jore 09:04
But so diet soda, that’s cancer causing, right? Almost

Landon Horst 09:08
immediately, no, that’s sarcasm, of course. I yeah, I’m usually cool with people doing a little bit of diet soda, especially if it’s like that or they’re gonna have a Snickers, or, you know, something like satisfied their sweet tooth. Yeah, yeah. It’s almost like a tool for some people, I think, with weight loss. So

Ryan Jore 09:26
in a similar vein, then, what would you say? Because you’ll get a lot of times people like, well, but that’s not healthy, right? And it’s like you’re depending on what your goal is like, obviously there, sometimes there will be differences between, like, nutrition for health versus nutrition for strict weight loss. What would you I guess, how would you differentiate those two between weight loss and nutrient like longevity or health?

Landon Horst 09:46
Well, then it’s kind of a double edged sword, in a way, right? Because if you are carrying extra weight, then weight loss is going to contribute to your health and longevity. If you’re already at a weight that you like. Like, you know, maybe then you do kind of avoid artificial sweeteners for the potential that they might be unhealthy. But yeah, if you’re trying to lose weight, I think one thing that people really worry about, and people do ask me, is, you know, if, if I have to eat this many calories to lose weight, does that mean I have to eat that many calories for us my life? And a lot of people think that, you know, and I say no, a lot of the habits have to stay in place, right, but not necessarily the actual calorie intake. And so people think that they’re going to have to eat that few calories forever. Then they kind of feel like they need to be using those diet sodas, or more like artificially sweetened things, whereas people, if they realize that they can kind of use those as a tool for weight loss, and when they reach their goal weight and the calories increase, maybe they can spend some more of that larger calorie budget on more kind of of those nutritious

Ryan Jore 10:53
foods, like things they actually enjoy that’ll keep you eating it long

Landon Horst 10:56
term. Yeah, yeah, definitely.

Ryan Jore 11:01
So on a similar way, what would you say with being a dietitian? What? What are some of like, the most common questions you get on a day to day basis,

Landon Horst 11:10
some of my favorite questions, my favorite question is just when someone says a food and says, What do you think about that? Yeah, right,

Ryan Jore 11:17
milk, it’s bad for you, right?

Landon Horst 11:19
Oh, yeah, that

Ryan Jore 11:19
shouldn’t have dairy. They

Landon Horst 11:20
kind of give you the answer in the question, but you probably get this too. It’s like people are just so confused. They’re like, Okay, one last question. Eggs. It’s like, was that a question or and usually, you know, I kind of know what they mean, right? It’s like a lot of times eggs, it’s the yolk versus the white or whatever. But yes, I do get that one a lot. It’s just, like, one specific food that people have questions about, yeah? And like, I’m

Ryan Jore 11:46
eating 4500 calories a day, but it’s bananas, right? That’s why I’m storing belly fat, yeah? And

Landon Horst 11:51
they want that to be the answer, probably, yeah, but no. So specific foods for sure. And I do try to kind of dodge those questions a lot of times. It’s is, you know, our bananas good is, like, that’s a pretty tough one to answer, you know, but then a lot of it is pretty much like the the cravings, or just kind of a lot of behavioral stuff, you know, where people more so than what they’re eating, it’s how they’re eating, why they’re eating. Seems like, the the more I’m working with people. I’m more so working on those things than the actual, like, foods themselves, you know, because, and I say this a lot when I’m first like working with someone that I really think most people know how to lose weight, right? It’s like, eat less and move more, but, but doing it is a challenge, and it seems like, you know, a lot of people don’t, can’t do it for very long. I think I read recently that the average length of like, a weight loss diet is about four months, you know. And it kind of goes back to that white knuckling it thing, where people are really just giving it their all for four months, and at the end of that, they’re like, kind of out of gas, you know. So

Ryan Jore 12:58
I know Dr Mike is your towel wasn’t the first one to, like, coin, like a maintenance phase, but his was one of the first ones where I remember, like, reading about that idea of, like, do your diet for like, three months, get in, get out, and then, like, Let’s do maintenance fraud. And then maybe you come back to it and it essentially, I found that is, it’s a lot mentally easier. I feel like to look at it, know, like, okay, 90 days from now, I get to increase my calories. I can have those fun foods again, or have more of them versus this idea of, like, if you assume that weight loss is going to be a cycle that you’re in for the rest of your life, yeah, it’s probably going to be a lot harder to avoid that Snickers or whatever, because you’re like, I might never get to have this again, like, I have to do it, and you just fall off plan again and again. Yeah, there’s

Landon Horst 13:34
no, like, light at the end of this tunnel. But let me ask you, do you have a tough time convincing people to do like, cyclical dieting? Oh,

Ryan Jore 13:41
totally Yeah, yeah. No one, once people start losing weight, they just want to keep losing it. And it’s like, okay, yes, but there’s a billion reasons we want your calories to go up because, hey, like, you’re more likely to maintain this long term if we can bring those good habits back in every now and then, versus, like, the city, like, yeah, we’re just gonna keep losing until you’re, you know, whatever 5% body fat, or whatever your goal is, yeah. And then boom, release you into the wild. You’re good to go

Landon Horst 14:04
right. Good luck with it, yeah. And really, if you think about like weight loss and the maintenance of weight loss, realistically, realistically, if you, if you keep it off the rest of your life, you’re going to be maintaining weight loss a lot longer than you’re going to be losing weight Yeah. So it almost does kind of make sense to take short breaks through the weight loss phase, to practice maintaining it, yeah, because eventually that’s going to be your only job. That is an

Ryan Jore 14:26
interesting way of phrasing it, yeah. Like, there’s obviously a lot of health benefits too, to going back on higher calories for a while and, like, not losing your muscle mass and energy and other things like that. But yeah, like said, a lot of it is just practice. Like, you want this to be your life. It’s like, I always tell people, like, if we had, you know, like, it’s your 10 year reunion, you’re going to see your ex, and we’ve got three months. Like, sure, maybe we’re going to do a ridiculous like, we’re going to go a little more extreme, because you have a deadline. You have to be there by this deadline. But it’s like, if you don’t have anything specific, it’s like, who cares if it takes you five months or takes you eight? It’s like, I’d rather take eight if it means that I’m going to stick with this long term and not be back. Or a year and a half from now, starting back over 20 pounds heavier, and just re going through the same cycle all over again, right?

Landon Horst 15:05
I think a lot of that too is that people have tried to lose weight before, and they know that it’s not a very long lived thing for them, right? They almost feel like they only have a certain amount of time, because that’s all the longer they’ve lasted with the diet before. Yeah. And so it feels like this rush to get as much weight off in that period of time as possible

Ryan Jore 15:23
before they gain it back again. But this plan still totally works, even though I gain it back every time. Yeah, no. Keto definitely works for me, bro. Like, that’s the only thing that’s ever worked, yeah, that’s never kept it off, but it totally works, right?

Landon Horst 15:35
No, that one works great for Yeah, I do hear that a lot as well. Yeah,

Ryan Jore 15:39
so now you’ve been in the dietitian world for a couple years. How has your idea of fitness evolved? Because I know at one point you’re doing more like bodybuilding and stuff. How has just what, like, what does workout look like for you, just in terms of, like, what you’re going for now, versus in the past,

Landon Horst 15:54
like me personally, or kind of what I or just for what you’d

Ryan Jore 15:57
even preach to people in general, like, okay,

Landon Horst 16:01
I guess those are both a little bit different, but I’ll answer them both. So for myself, you know, after the the kind of stint with bodybuilding, I definitely got more focused on kind of strength, and was considering powerlifting until I broke my ankle, and that was a bit of setback. So, but then I did meet someone that was a friend of mine that was doing strongman, and so that was kind of the center of my training for a little bit, which I really did enjoy. But then, you know, my appendix ruptured, as you know, and so that kind of put a damper on everything for a while. And while I was kind of down and out with that, I was watching all sorts of soccer videos on my phone, and I kind of got back into the spirit of playing soccer, which I did in college. I know I’ve already told you this, they don’t know, yeah, and so, so now, actually, my my training is a little bit more geared towards that, and it actually feels more like kind of preventative, just because the the first, like, weekend playing soccer, I think I sprained both my ankles. I’ve got, like, blisters everywhere. My knees hurt, you know? And so I think that’s been kind of more my priority now is injury prevention. More so kind of sports performance. And I would say with patients, it’s more so just kind of acts of daily living, sort of things, a lot of it’s like balance or, you know, similar to me trying to kind of bulletproof myself for soccer. A lot of what we do is trying to bulletproof people even just for walking, you know, because that’s something we’re trying to build up to. And a lot of these folks haven’t done that in a while. And yeah, you can get an overuse injury from even just walking, and so we try to do some kind of preventative exercises that way too.

Ryan Jore 17:46
So what is your with most your clients, and what is their long term goal then to do they stay in the program, or is their goal to be able to kind of go out on their own and build their fitness to whatever they feel is so

Landon Horst 17:57
for the weight SMART program? Yeah, so the weight SMART program. And are you thinking more so kind of the exercise side of things, or nutrition, take

Ryan Jore 18:05
it wherever you want. Yeah, okay,

Landon Horst 18:07
so the nutrition side of things, with weight smart the way I’ve been doing it lately, is kind of a three stage process. So first stage is kind of like I mentioned earlier, working on why you eat, how you eat, where you eat when you eat, and the kind of last priority is what you eat, because I really think those are the things that need to be in place before you even start to worry about what you eat. And so once we work on those things, and people have a pretty consistent meal pattern, maybe have identified some of their triggers for eating things like that, we’ll start using a phone app like MyFitnessPal, or the one we use is chronometer, and we’ll set calorie and protein targets. And now we focus a little bit more on what foods are we putting at those specific times, and how is that affecting, like, the cravings or things that we are working on in the first phase. And then once the person has a pretty good feel for like, I kind of eat the same thing every day or similar quantities, and I have, I feel like I’m in a good rhythm. We’ll try to slowly phase out the tracking, because that’s another thing I don’t see people doing long term. Yeah, yeah. And you wouldn’t want to just get to the end of the program and be like, Alright, see you, you know, and eventually they’re going to stop tracking and maybe struggle a little bit. So the third phase of the program is to kind of work on getting rid of the food tracking while we’re still working together. And then the kind of fitness side of things, really, it operates more like a hierarchy. We want to start with steps. And I kind of tell everyone that the most important thing for weight loss is how much you move throughout the day. And you know, I do see people that exercise hard, like, way harder than I do, and they can’t lose weight, and a lot of it’s because they work a desk job the rest of the day, you know, and have a really difficult time making time for steps or whatever. So, so typically, if someone’s not really doing anything for exercise, we’ll just start there and. How can we get you closer to that kind of 10,000 steps, you know, standard, and then as they feel more confident with that, maybe we start working on some strength training as kind of second priority. And if you know, this doesn’t happen often, but if someone does have, like, maybe an endurance goal or something like that, we might add some specific cardio, but for the most part, it’s just steps and kind of strength training that we work on for the most part. So

Ryan Jore 20:25
when you talk about the you’re saying, like your list of things, like, what they eat, the where they eat, how does that look like for you? Is that, like, are they eating in front of the TV type thing? Or, like, always being distracted type of deal, right? Yeah. So

Landon Horst 20:39
a lot of it is distracted eating or like in the car or at their desk while working, you know. And to be realistic, I don’t think everybody’s going to eat all of their meals without distractions, right? It’s like the world we live in doesn’t really allow for that. But if you could eat one meal per day, that’s a little bit more mindful, and you’re not watching TV, or you’re not looking at your phone, I think you start to some of those habits carry over to meals. Even if you do, you have a little bit more of

Ryan Jore 21:09
a distraction. It is when I took the precision nutrition course, I was one of these. They talked in there was about like eating something, and like not reading something, not watching something, not listening to anything. And I remember having literally one slice of pizza that way, and it felt like it took 15 minutes, like it’s it is crazy how much of a difference makes when you actually just, like, appreciate the food you’re eating and are not like, just eating it while you’re watching TV or scrolling your phone or doing all three at the same time. Yes,

Landon Horst 21:34
which you know I’m guilty of as well. We all do, but yes, and it’s funny when I ask people to do that because oftentimes that’ll be kind of a homework assignment, if you will. It’s really difficult. It’s like it’s not just inconvenient. It’s like there’s a craving, almost, for a distraction while you’re eating. And I don’t necessarily know why that is, but yeah, it seems like it’s more difficult than you might think to focus on your food while it’s kind of a rank

Ryan Jore 22:02
that we live in a time with the most hyper palatable food of all time, but we still can’t actually just eat it without being distracted by something else. Yeah,

Landon Horst 22:09
maybe it needs to be more hyper palatable. It’s like a you know, like this should distract

Ryan Jore 22:14
me from my show, and not the other way around,

Landon Horst 22:16
exactly.

Ryan Jore 22:17
I mean, again, I’m guilty that. Like, I am so annoyed if I sit down to eat and my wife is not ready to, like, hit play on what we’re watching, it’s like, I can’t eat this until the show’s on. Dude. Like, that’s just science. Yeah,

Landon Horst 22:27
yeah, I get it. And, like I said, I try to do maybe one meal per day, you know? And it, it has helped, and it just kind of gives you that perspective on what you actually eat, like, most of the time, yeah. The other

Ryan Jore 22:41
thing I would say with people doing is, like, it’s only a problem if it’s a problem, right? Like, if you can watch TV and you’re not overeating, you don’t have any body composition desires, or you’re like, I’m happy with where I’m at. It’s like, okay, well, then keep doing it, because it obviously works for you. But if you’re constantly overeating at night and at the same time you’re watching TV, while you’re indulging in this, it’s like, okay, maybe for you that is a problem then, right?

Landon Horst 23:01
Yeah, I like to make the comparison. Like, anything that you want to get better at, would you do it while you’re watching TV? Is like, Damn stealing that? Yeah, have at it. Thinking of homework when I was a kid, right? If I was trying to get better at math, I’m not going to do it while I’m watching TV. Yeah, doesn’t make sense. And so if you feel like maybe your your eating needs improvement, maybe you should focus on it a little bit more than, you know, kind of having distraction that is

Ryan Jore 23:27
when I tried to implement, too, is just the the emotional aspect of eating, and like trying to keep a feeling journal while you’re eating, which I found it hard to implement, like nobody ever wants to do that. Tons of pushback, but, but it is impressive at how, like me surgery is like, Oh, I’m actually don’t need this whatever fifth slice. I’m just stressed down. I’m just having this one because I need to fill that void somehow. Yeah,

Landon Horst 23:46
yeah. And it’s, I think people are really conscious of it, well, especially if you’re writing it down, right? But I know people are conscious of making that decision, and they still do it. You know, it’s like, in the moment, you kind of just say, Screw it, and eat what you’re going to eat, right? And then after the fact, you kind of reflect on those emotions, and you know that it was an emotionally driven food choice, but you know, then you kind of kick yourself forward and all that. But it’s

Ryan Jore 24:13
always easier in retrospect than it is in the moment to be like, I can stop myself right here,

Landon Horst 24:18
right? Or, you know, thinking of like future you too. You always give yourself more credit. Like, well, yeah, I’m gonna eat this now, but I know tomorrow I’ll have a little more self control makeup for it. And that usually isn’t the case. Yeah, it’s always, it’s

Ryan Jore 24:29
always a job for future me. Yeah, it’s like, I don’t want to gas up tonight. I’ll do it before, before. It’s like, why? Past me today?

Landon Horst 24:35
Yeah, I know. I do that all the time. Yeah, same. Well, actually, on this topic, I was going to say something. One of the things I wrote down to maybe talk about today was a new a new term I’m coining. Oh yeah, it’s like, the fifth one of yours, yeah. So it’s like, like, philosophy around food. Food philosophy, okay, okay. And I think you know something we were just talking about was. Like, the appreciation around food. And I think this is a like, one of the biggest problems with, especially weight management, you know, in the United States, is just how easy it is to get food. It’s stupid compared to even 100 years ago, right? I really don’t think you would eat your food in a distracted state 100 years ago because of how much more work it took to get it, you know. And so this kind of carries over a little bit into one of the common things I work with people on is, is like eating, well, on a budget, you know, because food is expensive, and it almost seems to me that that maybe spending a little bit more money on your food, you would appreciate it more, and maybe you’d eat less of it. And I know a lot of folks have kids, and so that’s kind of their hang up. Is like, Yeah, but I got to have tons of food in the house for the kids. Yeah? And it’s like, I don’t know. Maybe you don’t, right? And I figure now that you’re a father, we kind of have free rein to give parenting parenting

Ryan Jore 25:57
two years of parenting experience, like, I could say anything on parenting at this point, that’s kind of a second No. And I do agree that it’s, it’s just like, anything like, you know, it’s always the short term reward versus long term reward, where it’s like, so if my daughter wants fruit snacks or a bar which, again, we give her, but I’m trying, I was trying to minimize that. It’s like, Yes, I know in the short term, if I don’t give it to her, she’s gonna throw a shit fit, and then it’s so much easier to just give her that. But it’s like, in the long term, she’s just going to keep going for that same thing each time, because it works every time for her. And it’s like, we actually did that the other day where she wanted a bar after her breakfast. I was like, Oh no. She cried for like, a minute or so, and then we got watching a video of monkey eating banana, and all sudden she wants you to bananas. Like, okay, this like, I’m fine with and obviously that’s not going to work every time, but it’s like, every little time you do it, it just makes it slightly easier. And every time you make it, was it, they say, like, the life you build is made by every decision, essentially, you’re making. So it’s like, every little time you’re making a vote for the right way, it should theoretically be just a little bit easier each time. Now, again, I’m two years into this parenting thing. All the art prints are there watching this are probably like, okay, good luck, right? And I’m never gonna say, like, you’re gonna have the perfect eater, but it’s like if you give in every single time. It’s no different than an adult. It’s like if you give in and eat fast food every single time, well, no shit that you’re having a fast food craving. Like, because that’s what you do. And that’s also, I think, why a lot people, if we want to say succeed, because I know that I say people succeed doing whole 30 like, why they say maybe benefit from it is like you get away from those cravings for a little bit and you don’t have as intense as of crimson. It’s no different than alcohol, cigarette, drugs, anything like that. Like the longer you can go without it, the easier it becomes to maintain that, or, you know, any sort of habit. Yeah, now I’m just rambling, but Well,

Landon Horst 27:32
no, I think for that very well, yeah, I had a few things to say off of that. One is just kind of there, you know, almost that addiction mindset with certain foods and avoiding them. I think it just gives you kind of that sense of confidence, like, holy shit, I don’t have to eat this food every day. You know? You kind of just build this self efficacy around not feeling the need to eat that food all the time. The other thing I was going to say kind of back to parenting, because I think we really have a lot of information experience here, yeah, was, was just kind of thinking, you know, are we trying to create an environment where our kids think food is just completely abundant, you know? Because it almost seems like that’s the case. And I wonder if it would be the worst thing to tell your kid, like, hey, you know, we’re saving that for tomorrow’s dinner or something. Yeah, I don’t think anybody would do that, right? If your kid wants seconds, it’s like, Oh, yeah. But yeah, historically, food was kind of rationed, you know? And if you, even if you are on a tighter budget, but you’re buying, like, higher quality foods, maybe you just have to be a little bit more, yeah, kind of plan it out a little bit better. And I don’t think that’s a bad thing even to, like, kind of teach kids

Ryan Jore 28:39
well. And that’s even what I’ve gotten with some of my clients, where I say, like, if you can afford this is, maybe sounds terrible. It’s like, if you could afford a personal training, you can also afford to throw away food, yeah. Like, again, in general, yes, try not to waste food. Like, you know, there’s other people who want that food, but same place, like, Okay, you tell me of a weight loss goal, you know, you make, let’s say, $200,000 a year. It’s like, you can throw away a $5 mac and cheese. Like, it’ll be okay, you don’t have to eat it. Like, if your goal is to lose weight, this is not helping you towards that goal. Yeah? Like, occasionally, like you said, whether it’s being thrifty and, like, saving for an army, or sometimes just admitting, like, I’m just gonna throw it away. Like, yeah, if that’s your goal, it’s your

Landon Horst 29:15
goal. Yeah. Do you think sometimes those people aren’t being all that honest with themselves? Oh, yeah,

Ryan Jore 29:19
but it’s a wasteful thing, yeah? Well, because then it’s like, it’s a it’s a moral thing, where it’s like, I’m just being a good person, not throwing away food, but it has nothing to do the fact that I just wanted more mac

Landon Horst 29:28
and cheese. It’s like, but you don’t mind throwing away a lot of vegetables? Yeah? Those go bad. It’s like, yeah, there’s

Ryan Jore 29:33
poor bastards that just go the same thing, lettuce every week that gets thrown away. Yeah?

Landon Horst 29:38
It’s like, Why do you keep buying it? Yeah? But yes. And you know, if you started maybe spending a little bit more on food and buying fewer foods, maybe you would throw less away, too. And so, yeah, maybe your food budget would actually be about the same. You’d just be eating fewer but higher quality. I

Ryan Jore 29:55
think again, that’s been kind of my that’s kind of similar. I mean, that’s kind of been my goal for this year. Is. Just less food waste, because I’m so bad at, like, opening a can of something for, like, a recipe and using half of it, and then being like, well, it’s just sit in the fridge until I throw it out next week. Like, right? But at least in the moment, I’ll convince myself that I’ll use it sometime, doing now and then, it’s like, there is. It’d be interesting to have the stats on food waste, because we do waste a ton of food as a country. And, yeah, it’s like, if you’re trying to be thriftier, it’s like, maybe making sure that you go through each thing instead of throwing it away would be a good way to save a lot of money on that. Yeah, and then use higher quality foods,

Landon Horst 30:26
right? But it does require a certain amount of planning. It does. Yeah, I’m

Ryan Jore 30:29
definitely not saying it’s easy, yeah, and it’s not something you’re gonna be good at overnight, like, I’m still throwing away stuff, but yeah,

Landon Horst 30:36
I like to use the analogy sometimes, of like starting a new job, you know? So if you start a new job, it takes tons of kind of effort and willpower to learn the new skills and things like that, which is, is, how eating better is? You know, if you haven’t really eaten healthy all that much in your life, it there’s going to be a certain amount of effort you have to put forward in the beginning, just like learning a new job. But any of us that have had a new job, we know that, like, two years later you’re doing it count, you could do it blindfolded. But

Ryan Jore 31:04
also it’s like, what’s your other options? Like, you keep doing it this way. It’s like, do you expect things to be better in five years? 10 years, 15 years, like, right? At some point something has to suck for you to develop and grow.

Landon Horst 31:13
Yeah. Are you just like, waiting for the magic bullet to come out? Right? Well, exactly. It’s

Ryan Jore 31:18
always, it’s, it’s always trying to find a way. Like, again, that’s like, it was empty. Everything is like, it’s always finding another way to shift responsibility to something else. It’s like, if I hired a trainer, it’s like, well, if I didn’t lose weight, it’s like, Well, it’s because. It’s like, well, no, you also didn’t commit. Like, we’re just, we try and spend money to offload responsibility.

Landon Horst 31:33
Yeah, that’s true. And kind of that thought that any effort is good effort or whatever, right? It’s like, if I’m doing something, I can kind of feel good about that. It’s effort towards weight loss. Yeah, I

Ryan Jore 31:44
put in a lot of work. Doesn’t mean you’re productive, but you put in a lot of work. Exactly. So going forward, where would you like to see the nutrition world? Like, what would you like to see improve in the nutrition world in the next you know, five years, 10 years, 15 years.

Landon Horst 31:57
That’s kind of a loaded question. But aside

Ryan Jore 31:59
from you like becoming an influencer making a lot of money right at the head of it,

Landon Horst 32:03
which is inevitable. So I, you know, I won’t even mention that, but one thing that I really see maybe needing to change is food marketing, for one you know, and I really think dieticians aren’t gonna kind of save the world. As far as nutrition goes, one person at a time, you know, it has to be a lot bigger than that. And I think, yeah, food marketing that has kids started on sugary cereals, like at, you know, birth, essentially, until a lot of that changes. I really see that, you know, obesity is going to be a problem. So really,

Ryan Jore 32:41
again, it comes back to habits. Then it’s like, because it’s that same thing, like, it’s being blasted in your face all the time, like you’re going to, I’m trying to remember what the Daniel Kahneman heroistic is for that availability bias, where it’s like, you constantly hear about McDonald’s every single day, and that’s just berated. And so it’s always in the front of your mind. So yeah, when you get hungry, you’re going to go to the front of your mind. It’s like, oh, McDonald’s. Like you’re going to gravitate towards that verse. Towards that, versus you heard Yeah, eggs and vegetables every day, like you at some point might start to gravitate more towards

Landon Horst 33:09
that, yeah. And maybe it’s the people you surround yourself with too, right? So I think that has a big influence, is just your environment. And maybe as more people start trending towards kind of more nutritious eating, which I do think is happening, albeit slowly. You know, maybe that has kind of a collective influence on everyone. So

Ryan Jore 33:28
going to what you’re saying on people you surround yourself with, do you notice that people who are, say, dieting at the same time as their spouse tend to see more success versus the spouse is making no changes, and they’re making all the changes, not that you’re tracking that, but you notice anecdotally

Landon Horst 33:45
that, yeah, I kind of see it go both ways. To be honest with you, spend so much they like their spouse, I suppose, like one thing I have seen, and one thing we offer with, you know, the program is you can do it with your spouse or just with someone else. You know, you could do a group. And sometimes it works with with doing it with your spouse, spouse, but sometimes it comes becomes kind of competitive, you know, it’s inevitably

Ryan Jore 34:09
when he loses twice as much weight the first week, and it’s like, I just give up, yeah,

Landon Horst 34:13
that’s what you see. And, or like, he ate all this and still lost weight. You know, it almost I think the guys tend to do well, and the maybe the women in that particular situation struggle. But

Ryan Jore 34:26
I suppose it’s kind of like, essentially, he’s just got a bigger budget. Like, if he’s losing weight on 2300 calories, and you’re starting out at like 1600 whatever, it’s like, yeah, of course he fit more in because he just has more space to fit it in. Like, it’s no different than someone with money, like it’s just a different budget, yeah, but

Landon Horst 34:41
I think it’s also important to know that him eating 2300 calories probably feels about the same as reading 1600s Yeah, you know. And this is something I said on the last podcast I was on, so I’ll just put it on here too. Is, I think that that makes sense. You know, that women should eat less. Rail. Tip because of their body size and weight. But when you go to Chipotle and order your food, you can’t get a women’s size, you know? And so everything kind of comes in a standard size, and it tends to fit with men’s calorie budgets better than women’s calorie

Ryan Jore 35:17
but we also do have kind of like a completion bias where it’s like, yeah, we saved the husband wife. They both get the same Chipotle bowl, and it’s like, they’re both going to finish it, right? Because it’s like, well, this is what I was given. Polly actually had a good post about this here today. Said, like, a serving size is not a recommendation, it’s not permission, you know? It’s like, you still have to figure out what works for you. Just because they gave that to you doesn’t mean, oh, I get to eat this whole thing. It’s like, right? They don’t know who you are, yeah? It’s just

Landon Horst 35:40
like, that’s the bowl. Yeah, they gave that size to a kid, and also to like, you know, some

Ryan Jore 35:45
people that bowl is not enough for like, yeah, everyone’s different,

Landon Horst 35:48
right? Um, and, yeah, you know, just speaking of Chipotle, I do try to break mine up into like, two or three meals. Well, you’re just thrifty, though, yeah? But, and that’s mostly a money thing for me, but seems to work well for my waistline. Okay, so the last thing I was going to talk about potential business idea, yeah, okay. You know, I’m notorious for just throwing out, like, random business ideas. And this one, I was kind of stewing on it, because I’m like, do I really want to share it? And somebody

Ryan Jore 36:16
steals it from me. We have like six viewers probably at this point. So, yeah, yeah. So I

Landon Horst 36:19
thought it was pretty safe place to do it as well as, you know, the fact that it’s good chance I’ll never get to it. So there’s also, you know, a startup capital person might be listening, yeah. So, you know, maybe that’ll happen, or somebody else does it and consults me on it, because of all my great ideas here. But okay, so the idea is, and I’ll tell you my, my kind of origination from the idea is that a lot of people you know are trying to be more active, and we live in Montana, and so one of the biggest obstacles is the weather. And you know, we have, like, nine months of winter essentially, and essentially all of the parks become obsolete in the winter time, right? It’s like all these great recreation spaces that we have are no longer being able to be used, and especially like the people that a lot of people that I see are a little bit older and they’re not feeling very confident, like walking on ice or whatever it is. And so then, really, the only other option to be active is to walk at the mall, which nobody likes to do, or go to a commercial gym, which oftentimes, yeah, sometimes people feel maybe a little bit intimidated by commercial gyms. And so sometimes people are trying to find another place to exercise. And so my thought was to build an indoor park, you know, and I was picturing it like just a big, almost like kind of warehouse, artificial turf and maybe some indoor plants, right? So you can get, like, some oxygen going in there. Skylights, get some natural light in there, but almost just make it kind of a space that that it doesn’t really necessarily have one distinct purpose. You know, there could be, like, some fitness equipment and things like that in there. Could also be used for, like, soccer practice in the winter time or things like that. Um,

Ryan Jore 38:05
but, yeah, finally, finally used for the, what’s the name of that place out by Cabela’s sports book that’s

Landon Horst 38:10
finally used for the sports like, we

Ryan Jore 38:11
need to plant a few trees, and we’re golden,

Landon Horst 38:13
exactly. And I looked into, I think somebody already bought it and made it into something, yeah, that place gets bought every other year. Yeah, maybe I’ll just have to wait for the next time it comes up for sale, go indoor Park. The

Ryan Jore 38:22
whole time you’re describing it, I was thinking, like, Oh, he’s describing a gym. Like, that’s what he’s describing. And place to walk inside in the winter, yeah,

Landon Horst 38:30
kind of and like granite. You could go walk on treadmill. A lot of people do that. But what if you want to, like, throw a Frisbee with a friend, or, you know, something like that, kick soccer ball, throw a ball. You might hit somebody at Granite, you know, for building, like a terrarium, essentially, yeah, like a human one, yeah, yeah. And, you know, I just think especially not only the fitness aspect, but mental health, you know, and how important it is to be able to get outside or kind of be surrounded by nature, and, yeah, just the fact that that when it’s negative 20 outside, not all that many people are able to do that. So yeah, that was kind of the idea, and something I’ve been thinking about

Ryan Jore 39:14
overall, I would say this is not your best business idea, but it was definitely not your worst. I’d put it solidly in the middle. Okay, so it’s achievable, yeah,

Landon Horst 39:21
I you know, and most of them are pretty, pretty low as far as probability of me doing them goes. So it’s better to have ideas and not have ideas. So I think, yeah, and now that I put this out there, you know, maybe one will never know. Right up, mayor, Mayor again, one of the six, six listeners, yeah, um, awesome.

Ryan Jore 39:40
Well, and thanks for coming on. You can look for his book, food philosophy next August,

Landon Horst 39:45
thanks for having me. Yeah, thank you.