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This episode is about turning mental and physical challenges into not only a full body transformation, but a whole human transformation and what made that transformation possible from the ground up.

Guest Dustin Rochester, a dad and healthcare IT consultant from Williamston, South Carolina, opens up about losing 130 pounds in a year - what it was like at his heaviest and what his wake up calls were - one personal and one professional - that sparked his motivation to change. Dustin tells us about how he had to get tough on himself and also gives us the exact tangible steps he took to lose the weight, start getting more physically active, and find and embrace an activity - Brazilian Jiu Jitsu - that is aligned with his passion. Specifically, we talk about the Keto diet, adapting a diet as physical needs change, and learning lessons about success through momentum, goals, and a healthy relationship with food and yourself.

We compare Dustin’s old self care routine to his new one that he’s grown into now and dive into how clear self worth has translated into a healthier lifestyle and better relationships.

This wasn’t an easy or fast journey for Dustin, which he’s still on in many ways. It took a lot of hard work, determination, and even soul searching. A key takeaway is that losing physical weight isn’t just about losing physical weight. For Dustin, it was also about managing stress, changing habits, and finding parts of himself and befriending those parts so what was on the inside could surface.

Episode Highlights

• Getting to know Dustin

• Dustin describes the complications of life at his heaviest weight - 370 lbs, and how much weight he’s lost

• What the number one cause of weight gain was for Dustin

• What caused stress in Dustin’s life

• The issues stress exacerbated

• Dustin’s personal health wake up call

• How food and eating for comfort as self care added to the negative cycle

• Loving yourself the way you are while still wanting to make changes for a healthier lifestyle

  • Understanding your value and worth to yourself and those you love

  • Holding yourself accountable for what you’re lacking

  • How relationships weakened when self worth weakened, but also how they helped Dustin understand his value

  • Dustin’s professional wake up call - lives were in the balance - that helped him understand his worth

• The mindset shift and it’s importance in overcoming body challenges and progressing transformation

• Getting real and raw with yourself

• The importance of accountability and an accountability partner

• Dustin’s relationship with food now - eating for fuel

• How to still celebrate with food when you’re no longer in a toxic relationship with it

  • Getting rid of guilt

  • Emotional fulfillment from another source

• The power of habit

• Tangible steps Dustin took to make physical changes

  • Gaining clarity - a catalyst for change

  • Medical intervention, if needed

  • Cleaning up diet - Dustin stuck to the Keto diet and got results

  • Becoming addicted to the success and keeping momentum

  • Gradually starting physical activity

  • Getting off of medications - weaning off of Adderal, blood pressure medication, and antidepressants

  • Getting through the anxiety and physical side effects of withdrawal

• The sustainability of fad diets and how Dustin has adjusted his diet after the initial weight loss

• Dustin’s re-emergence back into hiking

• How Dustin got his start in Brazilian Jiu Jitsu during a chance meeting at Wal-Mart

• Dealing with being out of shape when getting back into intense physical activity

• A typical weekly Jiu Jitsu schedule for Dustin now

• Impact on confidence, goals, and career

• Dustin’s self care routine now

• Relationship lessons from Brazilian Jiu Jitsu

• Best advice for making such a huge change for your health

• Dustin’s recommended reading

Bonus!!

Check out these videos of Dustin’s competitive Brazilian Jiu Jitsu tournament fights that he mentioned throughout the episode.

About Dustin

Dustin Rochester is as single dad to teenage girls, a healthcare IT consultant, an avid Brazilian Jui Jitsu athlete, and he’s lost 130 pounds within a year. He’s gained some back from muscle because after meeting his weight loss goal, he’s been maintaining an athletes level of activity while pursuing his active passions. He also enjoys reading self improvement books, watching anime, and time to decompress when needed.

He currently lives in Williamston, South Carolina.

Links

• The Power of Habit by Charles Duhigg

• Atomic Habits by James Clear

• Table Rock State Park

• Forge Family Martial Arts

• Can’t Hurt Me by David Goggins

• The Subtle Art of Not Giving a F*ck by Mark Manson

• No More Mr. Nice Guy by Robert Glover

• Thomas DeLauer on YouTube

• Carb Manager App (for Keto)

• My Fitness Pal (for calorie tracking)

• 5K runner to do a Couch to 5K

• Impact Theory podcast

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CREDITS: INTRO AND OUTRO MUSIC BY RYAN SAULS. SOUND EFFECTS FROM ZAPSPLAT.COM. GRAPHICS BY BRANDI FLECK. PHOTOS PROVIDED BY DUSTIN ROCHESTER.