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101: Living a Healthy Life that’s Simple and Easy with Dave Sherwin

December 31, 2020/
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How can we stay physically active throughout our lifetime?

In this episode, we discuss the importance of having a flexible attitude regarding our health and being able to pivot in life when a door closes. We must find a new door to walk through to reach our goals and maintain a healthy lifestyle as we mature. “I literally, on my 40th birthday, stopped playing basketball and consciously shifted to triathlon” competitions, says our guest Dave Sherwin.

Dave is a certified fitness nutrition coach, supplement entrepreneur, host of The Dirobi Health Show, and a mindfulness meditation practitioner. At the age of 47, he qualified for and competed in the triathlon Olympic Distance National Championships in Vermont and finished in the top 25% of all competitors. He completed a Spartan Beast in four hours, and last year at age 52, he set a personal best 405-pound dead-lift.

In this podcast, we cover:

● How to leave a sport you loved in your youth and embrace a new sport
● How to overcome the fears that hold you back
● The value of professional coaching in life
● The book that has impacted Dave Sherwin the most
● Why the Dirobi UnDiet is a unique, effective way to lose weight
● The seven principles of the Dirobi UnDiet

What books have impacted your career the most?

Dave is a big reader. His love for books traces back to his childhood. As a shy boy growing up, Dave could be found reading quite often, and his passion for books is still strong today. Dave has read over 700 books on health alone. “That may sound insane to the people listening.”

This books’ topic prompted our host Wade Lightheart to ask Dave which books have made the most significant impact on his career?

Without hesitation, the one book Dave shared is a classic health and fitness book from the late 1990s called Body for Life by Bill Phillips. Phillips is considered a pioneer in the “body transformation” industry who started the “before and after photos,” the “12-week transformation,” and rewarded people for their efforts. Phillips even gave away his Lamborghini to the winner of his first transformation contest.

Dave took the Body for Life transformation challenge back then and got great results. Body for Life changed his life. His friends noticed how much muscle he had gained on his formerly skinny physique, and those affirmations gave Dave a lot of confidence going forward.

What is the Dirobi UnDiet?

The Dirobi UnDiet is not like the typical diets out there where you lose weight over a few months and then struggle to maintain your weight as you feel deprived in your diet. That is why Dave calls his program the “undiet,” as he describes his Dirobi Undiet as “precision nutrition distilled.”

The Dirobi UnDiet stands on solid science.

Dave shares the seven principles to the Dirobi Undiet: the first principle is to stop drinking extra calories–especially during a weight loss phase. When you think about it, calories from drinks are unnecessary when you are eating correctly and maintaining your proper body weight. Juices are one of the biggest culprits of extra calories. Dave encourages followers of the Dirobi UnDiet to commit to water one hundred percent.

If you are avoiding soda, alcohol and only drinking “healthy” juices like orange or apple juice, Dave says that’s still too many unnecessary calories. If you eliminated those juices, you would automatically cut down a few thousand calories from your weekly intake. 

Stay tuned as Dave shares the other six principles to the Dirobi UnDiet, including his professional take on intermittent fasting and his precision nutrition approach to food that you will find to be a “handy” way to eat.

Dave Sherwin’s message for the world is living a healthy lifestyle doesn’t have to be hard. Here is how to do it with ease.

Episode Resources:

Read the Episode Transcript:

Wade Lightheart: Good morning. Good afternoon. And good evening. It's Wade T. Lightheart from BiOptimizers with another edition of the awesome health podcast. And I want to thank you all for joining us today. We've got a great show for you lined up. We are talking to Dave Sherwin and he is a certified fitness nutrition coach, entrepreneur podcaster, and practitioner of mindfulness and meditation.
 
 Wade Lightheart: I know. And you know how important that is, especially in today's world. Of course some interesting things about Dave and his 11 years in the health and wellness space, he has developed the disrobed Undiet. So if you hate dieting, maybe this is something that you want to try that top seven, easy to follow health practices that will help people lose weight easily while eating normal foods and without difficult calorie counting or elimination of normal foods, such as carbs or fats. This is like, who doesn't want to know about that? Now, of course at the age of 47, what's really interesting is he qualified and competed for the triathlon in the Olympic distance national championships in Vermont and finished in the top 25% of all competitors. And he completed a Spartan beast in four hours, and we had some people talking about the Spartan that's intense. And last year at the age of 52, he set a personal best record at 405 pound deadlift. So he is the owner of disrobing.com. We'll talk about that, which is a wellness site where he sells his own line of supplements, including bestsellers like pounds and inches drops, and Mimi's miracle federalism eat anything RX and Mimi's miracle tumeric. He's the author of the seven simple principles for phenomenal health and the host of the disrobed health show. Dave, welcome to the show.
 

 Dave Sherwin: Thank you so much for having me on the show. I'm glad to be here.
 

 Wade Lightheart: All right. So we were talking before the call and we found a common connection. You used to live up in Canada and in Colona. And of course in white rock, you met your wife, but I'm curious about how did you get to this place where you want it to develop the disrobing diet and also how you ended up getting into these triathlons? Because I think it was kind of a, an upsurge in interest in that. So can you, if you can give us the backstory of how you got to where you are today, that'd be really great.
 

 Dave Sherwin: Okay. Sounds good. Well, my interest in health started as a teen. I was a very, very shy backwards, kind of a kid. I was very skinny, very self-conscious very unathletic, but my friends got into basketball and I started playing basketball at the time. The only thing I had going for me, it was a little, I was a little bit taller than them. And in elementary school I could dunk like a golf ball on the seven foot hoop, you know, and at the time that that was something impressive that I could do that other kids couldn't do. And and that started an interest in basketball and, and that really helped me gain self-conscious self-confidence and, and, and from there, I ended up joining a gym over time and developing more strength and through athletics, it really helped me personally, in other areas of my life, not only to come to love athletics, but it helped me come out of my shell and develop into a more complete person really.
 

 Dave Sherwin: And so I've never lost my love of athletics since then. And over time, it's zigged and zagged, and as you get older and you mature, you, you, you start to look a little deeper. You start to look at things like longevity, you start to look at, you know can I play basketball forever? And if not, what am I going to do next? Which is how I got into triathlon. Actually, I actually had a fitness routine of basketball and lifting weights till I turned 40. I mean, from my teens to 40 and finally at 40, I couldn't jump as high wasn't as quick. And I was sick of having some injuries somewhere.
 

 Wade Lightheart: Right, right. That quite common that happens. So what did you do about them?
 

 Dave Sherwin: Well, as I was getting towards 40, I was trying to figure out what am I going to change? I'd loved basketball. My whole life. This was painful. And a friend of mine did a mini triathlon. And I thought that sounds awful running, biking, and swimming and that repetition of it. And it just didn't sound very fun to me, but he told me no, it was really, really awesome. I, I felt so fulfilled after I figured out how to swim decently. And I went out running and I got a bike and I thought, well, I'm gonna, I'm gonna change into something else. And running biking, swimming sounds like a really good all around health regimen. And so I tried it and I got hooked. I did my first, I, I literally on my 40th birthday, stopped playing basketball and consciously shifted to triathlon. It was really kind of an interesting thing.
 

 Dave Sherwin: I was kinda my just kind of put basketball behind me and headed in a new direction, got myself, some running shoes, bought myself a bike. I couldn't swim. As a matter of fact, I had fear of, of open water. I had actually a really bizarre, silly fear for a grownup to have about swimming in open water, but I literally had like minor panic attacks. Once I got out where it was over my head, even though I soon became an okay swimmer in a pool, I would literally just lock up and, and have this irrational fear come over me once I headed out into the Lake. So it took me quite a while to overcome that probably two years. Yeah, my first triathlon was a disaster. It was an embarrassing thing where it was a three-point swim where you go from the beach out to one boy, then to cross to another boy and back to the beach.
 

 Dave Sherwin: And by the first boy, I was already like hanging on to that thing, trying to overcome a mild panic attack while everyone passed me. And then I made it to the second one and then I made it back. But then when I got out of the water, I was so embarrassed about being the last person out of the Lake that I really turned it on. I got on my bike and I went really, really hard. And I got on the run and I started catching up to people and passing people and it became better then. But anyways, so that's over time. I got better at it from there.
 

 Wade Lightheart: Well, I think you bring up a really good point here. And that is how oftentimes fear and anxiety hold people back from being your own self. But somehow you're able to go in there and face the, the shame or the humiliation and the fear and all those kinds of negative things. What was it for you? What do you think had maybe triggered those feelings and then how are you able to overcome them?
 

 Dave Sherwin: Okay. This is where your guests are gonna think I'm a completely insane kind of a person or somebody believes in aliens or something, but beautiful.
 

 Wade Lightheart: That's the, what, that's what we love. Cause I think we're, you know, we're all a little bit crazy. We just hang around with people with the same craziness. So we don't notice it as much.
 

 Dave Sherwin: Okay. Well, well here's my crazy. I grew up in Colona, British Columbia on the Oakenoggen Lake and there's a sea monster called the Ogopogo in the [inaudible] from being a child. I was raised on a Lake that has a legend of a monster in the Lake. And so, although I never really you know, gave that much credence or anything that was part of the whole psyche. And so it probably came from there and I just never really got rid of it, which is funny. Cause when I was a kid, I played in the Lake all the time. I didn't have a problem. We went to the beach all the time. It was only later as a grownup when I started swimming that I had this, this these panic attacks.
 

 Wade Lightheart: Very interesting. Maybe some association of being in the shallow part of the Lake. But because you mentioned when you got to the deep part, that's when the fear came in. So how did you overcome it?
 

 Dave Sherwin: You know, I wanted to complete a triathlon and it was my goal. And I, I kept on swimming in the pool. I joined a swim group that swam in a Lake once a week on Tuesdays. So I would join them. And luckily we met at a beach where the Lake is very shallow for about half a mile. And so if I ever had an episode, right, or I just started hyperventilating, whatever, I could literally stop 300 yards out and stand up and just regain my, my breath. Beautiful. So I just persisted, I never really got any professional help or anything. I didn't really even think about that. I don't know why, but I just, for whatever reason, I just kind of powered through it and it just took repetition just over and over and over and just facing it.
 

 Wade Lightheart: Yeah. The continuous exposing oneself to one fears eventually allowed it to alleviate. It makes sense. I think a lot of people today are really need to apply that in other areas of your life. Cause there's healthy fears and then there's irrational fears. And what's interesting is we're kind of living in a term where the fears have become completely irrational on a massive level on society and are not properly qualified, but the feelings that come up around them are legitimate and those need to be managed and mitigated and one through exposer ones through intervention. So take us a little further. So you got into this swimming, you went from the buoy to buoy and then you came into biking. So, so then how did you end up, I mean, it's a, that's a long ways from a person that's, that's finishing, you know, at the Olympic distance national championships in Vermont. So how did you progress up that ladder?
 

 Dave Sherwin: Slowly? I started when I was 40, I did the national championships when I was 48. So I just kept doing races. I made triathlon my thing, I got very serious about it in the winter. I trained hard. I went to the pool, I got on a cycle. If I couldn't go outside, I got on a treadmill. If I couldn't run outside, I got coaching along the way. Didn't always have a coach, but to do the national championships is quite difficult. And, and you have to qualify, you can't just enter and show up, right? You, you have to win a race in your age division in a qualifying race. And so you can't just enter some Podunk little rec centers triathlon. You, you have to enter a triathlon organization, certified race with generally hundreds of other people and when your age group. And so that was quite a big goal.
 

 Dave Sherwin: And so I got a coach to help me with that. Swimming was my weakness. Even after I overcame the fear, I still was not a fast swimmer. I don't have the body type for a summer. I have the body type of a runner. So, and that was my strength. But if you look at guys like Michael Phelps, right, he's got huge hands, long body, short legs and the genetics of a swimmer. I'm exactly the opposite long legs. I'm a skinny guy. My hands aren't that big, my arms aren't that big. And so I just don't move myself through the water. I tend to be what they call a sinker, right?
 

 Wade Lightheart: I I'm in that boat. When I took when I took swimming in a university, in my exercise physiology program, we had, we would do mechanics of swimming and we'd have to do all these tests. And I would literally sink below the surface of the water and the float test because the density of my bones and my musculature made me sink below the water. And I w nobody can catch me in 25 meters of the pool or 50 meter, 50 meters, I guess the lame, I was like, I was the fastest guy in 50 meters, but we couldn't even see, he couldn't even see like what my style was. It was just this foam and water splashing. It was like this all out my thing. And then by the time I hit the end, that was it. I was done. I was good from one length of the pool. And it was all over after that. And we used to laugh. And my teacher, she gave me a passing grade for effort on my stuff. Not because I was she said to you, you don't have very much of a potential as a swimmer. And that was the end of my swimming career. So to speak
 

 Dave Sherwin: Well, you had to beat me both ways because I wasn't a fast sprinter or good at the endurance side. It was a lot. It was literally years of work for me to become proficient. I took lessons. We've got a great triathlon coach here locally. He thirst, and he's actually a nationally recognized triathlon triathlete and a great coach. He helped me a ton kina sharer and other local coach helped me a ton. And, and basically, and I think a little life lesson here, cause this is, it's not about me or you here. Right. I, I understand that everyone listening, we're trying to help them. Right. So I think a lesson I could pass on that I learned here is that what I did is I worked really hard on my strength. My strength was running. And if I was going to be the last guy off my bike, I could catch you. I could run you down. Right.
 

 Wade Lightheart: Right. Exactly. And I think that's a big thing in life. Find your strengths and work it
 

 Dave Sherwin: That's right. And, and what I found out was, as I talked to my coaches, they said, look, here's the deal. You're never going to be a great swimmer, not to be negative. You're not going to be a great swimmer. So if you can do a 25 minute mile, that will be good enough because your bike and your run is where you're strong. So we're not going to make you a 20 minute mile swimmer, right. Let, but you've got to be able to do a mile. If you can't do a mile in 25 minutes, you're not going to make up the time on your bike and the run. So I worked enough on my swim a lot on the bike and mostly on, on my run. And that's how I, I did it.
 

 Wade Lightheart: Wow. Very, very interesting. And I think that's the value of having professional coaching in a person's life is they're able to be objective in the areas where you might not be, or to add insight for strategy and technique where you can kind of go into the, go into the areas that need the work and mitigate the areas that aren't going to fit well.
 

 Dave Sherwin: Yeah. And that's a life lesson. I apologize about my dog. My dog normally lies quietly while I do podcasting. And but if someone knocks on the door or brings a package or something, we, we w we may hear her.
 

 Wade Lightheart: That's fine. So it's all good. We're all about living life here on the awesome health podcast. Love it. So now you, you took that journey. It's a long journey. Overcame. A lot of fears is sparked and stuff. So I want to talk a little bit, maybe shift gears a little bit, because you've kind of developed this disrobed. Undiet maybe you want to talk about what that is and how did that, did that evolve through your training? Did that evolve after your competed? Like how did that come up in your life?
 

 Dave Sherwin: Okay. So a couple thoughts. First of all, I am a reader. I'm a, I read a lot and I always have, I've always loved to read back to my, my childhood of being very shy. When I wasn't doing stuff with other kids. I was reading books and I've always been that way. I've read over 700 books on health, and that may sound absolutely insane to people listening
 

 Wade Lightheart: Quick, stop on that quick stop before we go any further, what would you say is the most impactful books that you've had in your career? Cause I'm always, I'm a big reader of books as well, and they can be health books. They can be philosophy books. It can be the what, what, what ones do you think if you can say maybe five that made your top impact?
 

 Dave Sherwin: Yeah. Well, the number one I would say for sure is probably not the number one on many other people's charts, but it's number one for me, because it had the most impact on me. And that's called body for life by bill Phillips.
 

 Wade Lightheart: Oh yeah. Body for life, bill Phillips. A lot of people don't realize who are newer to the game, I guess, of health and fitness. And of course he came to light in 96, 97, 98 with a company called EAs. And he had a magazine muscle media, and then he started creating physique transformation. So the whole thing of the before and after pictures, the 12 week transformation and rewarding people, he started, he gave away his Lamborghini, I think the first one. And then he got into these contests and then he built these categories. And then he created a book which really spearheaded the whole transformation business and putting defendable proof, not for professional athletes, professional bodies for real people in the real world. So yeah, a massive contribution from bill Phillips to the world of health and fitness. And I think marketers ever since of have, have built off what he established almost no announced like almost 25 years ago.
 

 Dave Sherwin: I agree. I think he was a category creator. Yeah. Like you said, with the body transformation thing and free, and I did it and it worked, it was one of those few health things I did that. I was like, I'll do this. You know, I took the picture with the newspaper, with the date to prove when you started. Right. I did the whole thing. And, and like I said, I had been playing basketball three times a week with a group of guys. I, on the off days I was lifting weights, but I wasn't, I was just maintaining a level of health. That was good enough. But I read that book and I did the 90 day thing. And people going like Dave, what you do dang. Right. And I'd never really had that before. Right. Like I put on some muscle, I felt better. Like I said, I'd always been the skinny guy.
 

 Dave Sherwin: Right. And a lot of people listening, you're like, ah, shut up. You know, we deal with dry, lose weight, try that world. I understand that. But again, there's issues on both sides, if you've ever been, if you've been your whole body image thing whether you think you're overweight or too short or too tall or too skinny, it's all the same internally. Right? In a sense that you're not feeling enough, that the basis of this is not feeling complete, not feeling whole, not enough. And so it may seem shallow to some people I don't really care. I'm just saying for me, personally, as a guy who was always skinny, right. To transform my body and put on enough muscle, but 90 days later, people are telling me, you look good. That was a very affirming thing. It was, it was confidence building. It was not just feeling good in the gym. It affected my whole life in a positive way. Know,
 

 Wade Lightheart: No, I can relate to that because when I was a teenager and I got started in the world of bodybuilding, and this is, this is a part that a lot of people miss, because a lot of people think how nurses sick, it might be, or these type of things. And they, they project onto it a lot. And sure there are people that it is, it becomes out. But I think a lot of people miss that in a world where there's a lot of things that we cannot control life is full of things that we cannot control and things that maybe impact our self image, lifting, changing your body type, whether that's losing body fat, adding a bit of muscle, getting stronger, are able to see how you can apply a practice in your life that you're entirely in control of. And you can see progression.
 

 Wade Lightheart: And to me, it is the progression. And then eventually you get acknowledgement for the progression. That is a game changer because a lot of people go to school for example, and they're told that they're a C greater or bigger. They don't get that feedback. Maybe they get into athletics. They're not a great sports person, or they're not, you know, they don't get, you know, they're not the quarterback or the star gymnast or whatever it happens to be. You know, they, they struggle in these areas of life and maybe they go to a work and they're working, you know, they're buried in a big organization as a white collar worker, or they're a blue collar worker out there who are doing essential jobs, fixing the power lines when they're down, fixing the plumbing, when things are going on, plowing the roads of snow, whatever it happens to be, but they don't get that feedback.
 

 Wade Lightheart: But here's something that people can get that feedback that reminds them, that they can achieve goals. They can achieve progression. And I think this is the greatest value I've seen in the entire fitness industry. And I think that Arnold Schwartzenegger who was my model early on in my career, he told me in his books, you can achieve anything with hard work, self discipline, and a positive attitude. Well, everybody, I knew worked hard, but self-discipline and a positive attitude were new concepts. And, and to work out and apply these things like bill Phyllis, Roman, you start doing this. And all of a sudden in a world where I had no control over everything, I had something that I could progress in. And that was very empowering. So it's so glad that you actually shared that because I would like for our listeners to recognize the past, doesn't matter, it's what you're going to do with your future. And you have more power to change your life than you think so. Sorry, I go on a tangent, but I'm so glad that you shared that because it's so important for people to get today
 

 Dave Sherwin: And corollary to that things change over time. It's nice when you mature to the point that your body doesn't matter near as much as it used to. Right? So that's also, that's also true is that there are certain times in our lives, like for a teenage boy versus a teenage girl where these body image issues, they may be different gender wise or your situation, or whether you're too skinny or too overweight or whatever it is that you're dealing with in your life fitness wise, right? It is nice to get more mature and grow up and realize I don't really care anymore. What people think I look like. But what I think you're pointing out that is so powerful is that along the way you've developed life skills that serve you in everything. If you can learn to have a positive attitude and be disciplined with your body, you can do it with your business. You can do it with your spouse. You can do it with your children. You can do it with everything. And so that's why it's underlying, it's an underlying our health and our mental attitude and our skills are what add up to quality of life. So that's why it's so meaningful.
 

 Wade Lightheart: Very, very well said. So, so that was a, that was a kind of a TSN turning point for you that kind of fueled all of these kinds of developments.
 

 Dave Sherwin: It was. And then, so to get back off the tangent and where you were trying to get me to go away, we just talked about the books or anything. So I've always been an avid reader and I've always loved health. So I've read a lot of books, but it was all for me. I never was in the health industry. But over time in my career, I became a marketer, right. I had different positions in, in marketing and had a massive failure in 2009 where I was out of work. I'd been the director of marketing for healthcare company when suddenly we were all laid off the whole, the whole branch, just over game over. Right. And I was driving home literally from this shock. We, they, they were generous. We had a nice severance check, so it could keep us going a little while, but it was a shock I wasn't prepared for.
 

 Dave Sherwin: I’d been self-employed for the most part before that job, for the most part, I, I built a business and sold the business and I I'd been in sales and I'd mostly been my own boss other than this one job, which I really enjoyed actually working in the corporate kind of setting with this group when suddenly it ended, which reminds me why I liked being self-employed in the first place. So I've gone through this life experience of, of building a business, selling a business and doing a variety of entrepreneurial things. Finally getting a job, having it. And I call a buddy on my, on the phone. I'm like, I just got laid off. I finally went the corporate route. It was going really well. And now it's over. Have you got anything I need, I got to figure somebody. He's like Dave, you're a health guy and you're not a good employee.
 

 Dave Sherwin: Why don't you start a business? Why don't you sell supplements or help people in weight loss or do something in the health space? And so I don't know anything about that stuff. Like I just, it's all been my own hobby and he goes, well, look, 60% of Americans are overweight. Start there, help them lose weight. Right. So I thought, okay. And, and literally I looked into weight loss. I looked into what was working for people at the time and what, what things people were interested in and went to go, formulate, worked out a product. He, Dan helped me with this whole whole way. I owe him a huge favor for really helping me in this area, help hold me up with the lab, helped me understand what was going on. We developed a, and it went crazy. We, we put this online in November, 2009 and by July, 2010, we couldn't keep up.
 

 Dave Sherwin:  I mean, we were selling thousands and thousands of units a month bringing on thousands of customers a month. All of a sudden I had to hire staff. We had five full-time support reps. We, it was going through the United States like wildfire with word of mouth. People call us on the phone. Hey teacher here at my school. I'm a, I'm a teacher at a middle school. I just went to the lunchroom. This lady lost 30 pounds in six weeks. You guys how'd, she do that. And, and w were, had all this, all this, these referrals, all these online success. But with that came an amazing life lesson, because like I said, I'd always been the skinny guy. I'd never dealt with weight loss. I had no idea about the struggles of it. I had no idea about the pain of it. I had no idea about the social elements, where children are raised in environments, where they're overweight from being very young and maybe lose a bunch of way to college and go home and show up.
 

 Dave Sherwin: So happy to show their mother that they're fit for the first time in their life. Only to have her say, Oh honey, you look sick feed you. You're right. I did not know about that world and everything that went along with it. And so suddenly we had tremendous business success in combination with tremendous heartache and being introduced to people's stories of difficulty and yo-yo dieting and a life of trying to achieve ideal body weight and wondering why can everyone else do it? And I can't. And that this is a super long answer to your question. That was how the Dharavi undyed developed because what we were doing was helping people lose weight rapidly. That was the whole emo look, just take a short time in your life, three weeks to two months, whatever. And let's just do a really rapid weight loss regimen, cut the calories back, take a supplement.
 

 Dave Sherwin: Our, our someone's called pounds and inches drops. And, and that's what we still sell to a weight loss drop on, and you can find on Amazon or website, whatever. But that was the product. And it's designed to help with appetite suppression. And it has ingredients that have clinical studies showing it to reduce weight, reduced blood sugar and cholesterol. And so you take the supplement, but it was in conjunction with a rapid weight loss diet of low-calorie, right. Someone's just designed to help you through the diet. Really, the supplement was not a magic, you know, take this and you'll lose weight. It was take this with a low calorie diet, try to lose weight quickly. And that's cool. And people love that. People love to lose weight quickly, but what I did not have was what now, because what happens is if people lose the weight and then they go right back to the same lifestyle, they had
 

 Wade Lightheart: They back plus more,
 

 Dave Sherwin: They put it back on. Yeah. And so that was a struggle for five years. I would say for about five years, I dealt with this. And finally I got my health certification. I just, I mean, I struggled with it. We tried to teach people. I wanted people to have long-term success, but I didn't have a good answer until we came up with the B undyed, which really came out of my, my training as a precision nutrition coach. I mean, I give so much credit to precision nutrition. I'm sure. You know, you're in the health industry. You're probably aware of it. Dr. John Bernardi.
 

 Wade Lightheart: Yeah. Yeah. One of actually one of my my naturopathic doctor who was also on the podcast of the name of Dr. Paul Maximus was one of his number one coach is he was in the scrawny to Brawny program. And it became very successful at that. And was a top coach with his organization and then ultimately moved on to become a naturopathic doctor. And he serves as mind naturopathic doctor in Vancouver.
 

 Dave Sherwin: I met him at Finn con max. Yeah. He has a book, right? Yeah. He's a big guy tall. He's got a picture of himself on the calories.
 

 Wade Lightheart: Yeah. And he just shred it. He's a great guy. He's a, he's an awesome human being. So yes. Berardi has done an incredible service to the world as well. Very much like bill Phillips and kind of a different dimension of kind of spawning all of these really good coaches. And the thing about coaching. I think, I think this is a really a little segue for our listeners and in what dealing with hundreds or thousands of people ends up doing for you as a fitness professional and Matt and myself coached, I think over 15,000 people, when we originated, started our program over a number of years and we were both personal trainers and physiologists and nutritionists, you start to recognize, Oh, wait a minute. There isn't all one size fits all. Oh, we do have to make adaptations for genetic variance for calorie consumption for body types, for lifestyle, for age Katter. And when you get to coach, a lot of people, you be, you be able to cultivate some first principles that are ubiquitous, but then, you know, the tweak ology components. And I, I, so tell me, how did this lead into the, into the disrobing Undiet system?
 

 Wade Lightheart: You're on mute.
 

 Dave Sherwin: Sorry about that. Mute it out while I took a drink. Well, what happened at first when I got my certification is I tried to get, just put people the precision nutrition program. That was my whole goal. And that's a one-year long program. I'm a huge fan of it. I've had plenty of people take it. The problem is that a lot of people just don't want to do a one-year plan. People are looking for something simple. And so, although I'd been through precision nutrition, which is how I was introduced to the program, I'm more of a long-term guy. Like I said, I'm kind of a geek. I like to read. I was all in. So I couldn't understand why are other people not all in, but for whatever reason, it was hard to sell. It's just hard to get people to do. And I was offering it free.
 

 Dave Sherwin: I wasn't charging. I was like, I'll put you on this. So you're taking our product. So I just want you to follow this to keep the weight off and giving it away. I couldn't get people to add here. So that was really shocking to me, really surprising. And I finally just thought, you know, people are busy. We live in a world where people just are like, they wake up in the morning, staring at a screen, and then they take care of the kids. They go to work. They they've got a lot going on and fitness is one part of their world. And very few people are going to add a whole course into their world. And I was looking for something that thousands of people a month could get on and follow very easily. And I was also looking for something that was lifestyle based so that it wasn't a diet. That's how we specifically called it the Undiet. Right, right. And so that's how it evolved. And it was really just a matter of had to come up with something very, very dead, simple,
 

 Wade Lightheart: Beautiful, beautiful. And so can you tell us a little bit about the Darabi diet and what makes it unique and effective for people and, and, you know, give us, give us your best sales pitch is what I basically say
 

 Dave Sherwin: My best sales pitch on something you can download for free at my website and put on your fridge.
 

 Wade Lightheart: Right? Exactly. Exactly.
 

 Dave Sherwin: Yeah. Cause that's what it is. Right. I, I, I've just tried to, these are the seven principles are teach people and really it's what it is. It's, it's, it's precision nutrition distilled. Right. And the, with, with the one difference that precision nutrition is incredibly strongly scientifically based. And the science behind intermittent fasting is still not advanced enough for them to embrace it as part of their Mo right. Where you guys do where I do. I do. It's it's, you're far enough down the track for me. So let me tell you the money order though, please. Number one is stop drinking calories, especially during a weight loss phase, just don't drink juice, don't drink alcohol commit to water a hundred percent. And too many people are drinking their calories, you know, sodas and even juice people think, Oh, it's okay. I'm having orange juice.
 

 Dave Sherwin: I’m having Apple juice. Now. Even those just don't drink any calories. That one change could be the few thousand calories a week that you're just having too much, that your body is not able to overcome. Number two, this is a shocking one to people, but when you eat and how you eat is more important than what you eat. And so the next thing we need people to do is eat all their food slowly and mindfully. So before we even talk about what to eat, how you eat it as critical, eat it very slowly and mindfully. Okay.
 

 Wade Lightheart: That's a, that's, that's a technique out of actual Hindu philosophy too. Are you better be mindful in your approach?
 

 Dave Sherwin: Yeah. I mean, in a perfect world, let's be mindful in everything, right? Ideally we should do every single thing in our lives mindfully, but, but here in this case, if I can just get a person to start eating slowly and mindfully. So yes, it's absolutely an Eastern philosophy that has is long overdue in the West. Totally. Number three, number three is intermittent fasting, eat within a fasting window. Now I don't need people to go crazy with this. I don't talk about expanding your daily intermittent fasting into weekends, and then a week long. I don't go into any of that. All I want people to do is I want men to eat all their food in a six to eight hour window and women, a 10 hour window. And there's hormonal reasons for that difference. And the biggest thing, this is what no one gets about intermittent fasting. You're you're a coach. And see if you don't agree with this, the biggest benefit of intermittent fasting is what people don't eat after dinner.
 

 Wade Lightheart: Exactly. It's so easy to get outside of your caloric totals in what I would call calorie dense society. So every hour that you're eating the opportunity to go over that effective rate, whether that's your maintenance weight or whether that's your reduction, weight is so easy to do if the longer the window is. And I do believe that is one of the big benefits of intermittent fasting.
 

 Dave Sherwin: Yeah. And I don't do you know, Craig bungee Ali, the great strength trainer up there in Canada. I think he's in Toronto.
 

 Wade Lightheart:  don't know him personally, but I, but I know of some of his work. Yeah.
 

 Dave Sherwin: He was on my podcast and he said one of the greatest fitness nutrition lines I've heard in years, he said, Dave, nobody craves broccoli at eight o'clock.
 

 Wade Lightheart: Yeah. So true. So true.
 

 Dave Sherwin: I love it. So, so cut up food after dinner. Yep. And then in the morning, try to wait until you have breakfast. Quite simple. So that's number three. Number four is eat according to the precision nutrition hand rules. Our hand is proportional to the size of our body. So it's a great gauge to use for how we eat. And the hand from precision nutrition are to eat protein, the size of your Palm. Then if you close your fist, that's about the size of carb. You should have maybe a cup that would be a couple slices of toast. Maybe for somebody, maybe it's a potato, right? But a carb then healthy fat about the size of your thumb, roughly two ounces. And then if you hold out your open hand and you were to just put, you know, green leafy vegetables, a small salad whatever type of low calorie vegetables in there, that's it, those four things, protein, a carb people can get confused about the car because of potatoes, a car, but so is lettuce.
 

 Dave Sherwin: The difference is we're talking carbs that have Cola calorie density, correct? Right? Yeah. So eat healthy proteins, carbs fats and get five to nine serving veggie servings of veggies total per day. Those are the hand rules. Beautiful. Okay. The next is observe a simple supplement strategy. Very few people, even if you eat almost perfectly are going to get all of the phytonutrients and zoo chemicals that they need in their diet. You can do it. Ask this. I do a test every year sending my blood work and I get a nutritional paddle done. Even though I'm in the industry, I eat very well. I take supplements. I still end up with deficiencies somewhere or another, and I make adjustments. Now, if you can't do that or don't want to do that type of thing, go to that extent, at least learn to cover the basics, get a multi and a mineral supplement.
 

 Dave Sherwin: If you've just got a good multi and a good mineral supplement. Great. if weight loss is your goal, you said elements that help with that. Whether appetite, suppressants, there's all types of supplements that can aid a weight loss regimen, then there's supplements. You don't necessarily need, but maybe they make you perform better. For example, I do well on caffeine. A lot of people don't, some people shouldn't take caffeine. Others perform better on caffeine. There's a lot of great athletic studies on caffeine. Yep. If I take a pre-workout before my workout, I get a better workout. Yeah, I do. Do I need a pre-workout no, but I sure feel like a million bucks. Correct. And I feel like I get more reps, put more energy into it and just feel better. So somebody might say, well, Dave, that's a dumb thing for a health coach to say, no, what I'm saying is not, you need to take pre-workout.
 

 Dave Sherwin: What I'm saying is come up with a supplement strategy based on your goals that supports what you're trying to do, starting with filling in deficiencies, then moving on to, if you've got the budget for it, the cool factor stuff. What are some stuff? Or maybe not even cool factor, but 54 years old. Now I've put a lot of stress on my body over the years. And I take a tumeric product every single day. And if I stop two weeks later, my joints are more sort of like, Hey, I taking my tumeric. Yeah. Yup. Right. And so there's age appropriate supplements. There's gender appropriate supplements. Many women do better on iron. Both men and women often do better on B12. So I'm just saying,
 

 Wade Lightheart: Figure out the right supplements are right for you. Is one strategy and adjusted on a, on a regular basis. Like maybe a yearly basis or something like that. Yep.
 

 Dave Sherwin: That's it. And then the next one is exercise every day. Now I'm talking to the grownups here. I don't know who your demographic is. Listening to the podcast. Mine is typically people over the age of about 30 and through about 65 or 70. But once you get past the age where fitness is easy yeah. Changes,
 

 Wade Lightheart: It totally does. Yeah. And it needs to be a conscious built into your day. Yeah.
 

 Dave Sherwin: And it needs to be seven days a week. This is the thing that I teach people. Look, I don't even care if it's just a walk. If you're religious and Sunday, you don't feel comfortable. Exercising, go for a walk, do some, do a little yoga, do something that supports your spiritual practice. Also don't work hard. All seven, maybe two or three of those only are strength training. Right? Then the others are mobility working on strictly flexibility. Maybe you go for like, you have a rowing machine. Like I do. Maybe you spend like 20 minutes doing an easy row. I don't care what it is, but exercise seven days a week. Because as we get older, we we've got to work on our flexibility, our strength, our mobility. We want to work on our longevity. We want to have good joint health and a sedentary lifestyle is the main thing that's going to kill that. So by being active daily, that's how we compensate.
 

 Wade Lightheart: Beautiful. I love it. Is there. Oh, there was the one. Number seven is sleep, sleep.
 

 Dave Sherwin: Everything comes together while you sleep. If you think about the first six things I just said, okay, so you've stopped eating after six. Now the melatonin is rising, the sleep hormone. So that by the time you go to bed, your stomach has done digesting dinner. Your melatonin is high. Your blood sugar is low. It's a perfect state to go and have a really good night's sleep while you're having a good night's sleep. Your body's repairing the tissues that you exercised in the morning are being built up during the night. The hormones are changing estrogen and hormone and testosterone in both men and women is rising. HGH is rising. You wake up in the morning feeling great. And you're going to be at that optimal hormonal state until you eat
 

 Wade Lightheart: Again. Correct? Correct. Now
 

 Dave Sherwin: You exercise right with high HGH, high testosterone highest. No, by the way, people might be confused. Why are you saying testosterone, testosterone and estrogen together? Both men and both women have estrogen and testosterone is just a different ratio. That's right. So the HGH, testosterone and estrogen are those, those hormones in the morning that, that now this is why we feel like a million bucks oftentimes in the morning it's hormonal. And all of that is amplified when you're following these seven principles that I'm talking about.
 

 Wade Lightheart: So simple, so easy, but yet, so profoundly effective, Dave where can they find out more about your work and what you're doing and everything for our listeners.
 

 Dave Sherwin: There's D robi.com. D I R O B i.com. I also have a podcast. I can click on the podcast link if they want to hear any episodes there or see some of the guests I've had I'm in the midst of creating, when will this episode go out? 
 

 Wade Lightheart: It'll probably be out by the new year,
 

 Dave Sherwin: By the new year. Wonderful by them. When you hear this, I will have a cheat sheet of these seven principles that you could print and put them on your fridge if you like the seven principles. So yeah. Yeah. Thank you. I appreciate that. It's taken like set. It was kind of a lifetime of development really. And then all these different stories I've told you to finally condense all this down to those seven. So I appreciate that, but yeah, nirobi.com. There's a resources page with a lot of free downloads and whatnot. There.
 

 Wade Lightheart: Any final words for our audience?
 

 Dave Sherwin: Yes. thank you for that final words. I would just encourage you to ask your why, why are you listening to this podcast? Why are you interested in health and ask that question five times? So some some would say, well, it's because I want to lose 30 pounds. Why? Well, because I want to fit back into my size six dress. Why 'cause when I fit my size six dress, I feel terrific and sexy. My husband wants me.
 

 Wade Lightheart: Right? Exactly. Yeah. You got to drive deep on these things. Don't just go to the surface
 

 Dave Sherwin: Drive deep and that. Why, why do you want your husband to find your tractor? What you, you drive deep guys, girl, do whatever you, I don't care who you are, what your background is, where you're from. Find out your deep, what really, really matters to you and don't care what anyone else thinks of it. You know what I talked about earlier about me looking better after a 90 day challenge, some people might say, well, that's really shallow. Hey, I don't care. I don't care what you think of it. It was really meaningful to me at that time in my life. And whatever's meaningful to you right now in your life and why you want to achieve a higher level of fitness. Go with it own it, love it, but you may not reach your goals if you don't connect with that. Very deep. Why very beautifully said
 

 Wade Lightheart: There, you have it. Folks from Dave Sherman, the developer of the disrobed, Undiet the seven easy practices to follow. You can get a copy of those for your fridge. When you download all the links will be to Dave's website, as well as the social media, his podcast. And I'm looking forward to having cheat sheet. It's a great reminder and certainly effective with all our coaches, athletes that we've worked through our own program. So beautifully said, and I love the simplicity of it.
 

 Wade Lightheart: That's another edition of the awesome health podcast. I want to thank you all for listening and we'll
 

 Wade Lightheart: See you on the very next episode. Take care.
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