In this episode, Ethan sits down with Paige to talk about one of the hardest parts of losing weight: keeping it off. Ethan shares the mindset shift that finally changed things for him, moving away from chasing diets and toward understanding energy balance, maintenance, and long term habits.

They talk about years of experimenting with HCG and keto, the unexpected lessons that came from challenging old beliefs about food, and why changing your body does not automatically change the way you see yourself. Ethan also opens up about identity after weight loss, self criticism, and the habits that can stay long after the scale changes.

Plus, Ethan answers a listener question about OMAD, protein intake, and how to approach fat loss while preserving muscle.

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SHOW HIGHLIGHTS

00:00 - Introduction

02:46 - How I finally made weight loss stick

06:28 - Why maintenance is harder than dieting

09:56 - Learning energy balance changed everything

13:34 - HCG, keto, and years of chasing results

18:39 - The gym conversation that shifted my thinking

22:35 - Reading Bigger Leaner Stronger and changing approach

24:55 - Diet Coke guilt and inherited beliefs about food

30:28 - Why results matter more than food rules

36:00 - The hidden part of weight loss: identity

39:22 - Still feeling like the old version of yourself

42:08 - Practical ways to challenge negative self-talk

49:44 - Does that feeling ever go away?

50:41 - Why action helps more than overthinking

53:49 - Listener Q&A: OMAD, protein, and maintaining muscle

58:15 - Tips for fitting protein into a limited eating window

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Ever wondered if bracing the intense cold could unlock a better version of yourself? Ethan sits down with journalist and author Chris Ballard to explore the chilly world of cold plunges and endurance ice swimming.

Moving past the initial weight loss hype, Chris explains the true value of freezing temperatures: building mental resilience by consistently doing hard things. They discuss the massive physiological rush of dopamine, the deep community bonds built through shared physical trauma, and how intentionally putting your body through physical stress acts as a powerful, accessible intervention for mental health.

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00:00 Cold Plunge Evolution

03:25 Athletic Perspectives and Injury Recovery

04:58 Debunking the Weight Loss and Brown Fat Myth

09:15 Dopamine Spikes and the Body's Cold Response

14:36 The History and Shared Trauma of Ice Swimming

25:46 Managing Mental Health with Physical Stress

32:40 Low-Impact Advantages for Aging Bodies

39:00 Facing Nature, Tides, and Wildlife

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Did you know that the 10,000 steps a day rule is actually a myth? On this episode of American Glutton, Ethan sits down with physical therapist Milicia McDowell to debunk conventional walking wisdom and reclaim your health. Melissa reveals that the actual baseline benchmark for physical health is just 2,500 daily steps.

Together, they explore:

• The crucial differences between ambient and intentional walking.
• How to use Zone 2 heart rate training to maximize your efforts.
• The truth about footwear, including how to transition safely from traditional shoes to functional or minimal options.

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Learn how to strengthen your feet and treat foot care as a vital foundation for your overall health!

00:00:00 Welcome to American Glutton

00:00:55 Debunking the 10,000 Steps Myth

00:03:22 The Real Baseline for Health

00:05:55 Step Counts and Mental Health

00:08:40 Ambient vs. Intentional Walking

00:15:28 Zone 2 Heart Rate Training

00:19:07 Choosing the Right Footwear

00:24:31 How to Strengthen Your Feet

00:28:04 Flat Feet and Structural Differences

00:32:56 Reframing the Power of Walking

Hosted on Acast. See acast.com/privacy for more information.