Archives for March 2022

What’s the deal with food?

What’s the deal with food?

Eat this!

Don’t eat that!

This is dangerous!

This is healthy!

No, it isn’t!

Don’t eat meat!

Only eat meat!

Yuk. What a bunch of garbage. Is there anything in this world we’re more in our heads about than our diets?

Our brains when deciding whether to eat a cookie

I’ve had people tell me I should write a book about nutrition. I always say one-page papers promoting simplicity and common sense don’t sell much.

Contrary to what most people believe, we already know just about everything we need to know. Don’t believe me? Let me ask you 2 questions.

  1. What has more nutritional value?
    a. An Apple
    b. A Snickers bar
  2. Should you eat fruits and vegetables?
    a. Yes
    b. No

If you answered “A” to both questions…


You’ve graduated from the “I Really Do Know What I Need To Know About Diet” course for confused adults.

I know the problem. You’ve heard so many conflicting messages your whole life. You’re in line at the grocery store and see Dr. Oz promoting the latest and greatest weight-loss supplement. You’re at the book store and see the “Blood Type Diet,” the “Keto Cookbook,” and the “Vegan Solution” all lined up in a row.

Which one is right? How can the best diet be based on blood types, eating mainly meat, and eating no meat, all at the same time?


Taking all this into account I’ve decided to write my book and publish it here.

Mitch’s Nutrition Book

What Is Important

Focus on lean protein.

Eat lots of fruits and vegetables.

Add in healthy fats.

Don’t be afraid of carbohydrates.

Drink plenty of water.

What Is More Important

Eat foods you like.

Eat foods that make you feel good.

Eat a little slower.

What Is Most Important

Don’t be afraid of food.

Overthinking and stressing over every single thing you eat is far more unhealthy than eating a cookie.

Fit food into your life, not the opposite. 

It’s OK to enjoy eating.

Weight loss should not be your main goal. 

Do some deep work to be able to trust yourself around food and uncover what really matters to you and why.

I know. Kind of simple, right? Or maybe it’s not. Especially that last part.

We’ve spent our entire lives absorbing damaging messages about food and our bodies. Especially if you’re a woman. The results of that are a constant barrage of negative self-talk every time we look in a mirror or eat or think about how we look or think about eating or plan to think about what we’re going to wear to that party or think about thinking what we’re going to eat at that party or…well…you get my point.

When we start to pick away at the Gordian Knot that is our subconscious we can finally start to get over the trauma of how we’ve been led to think about these things for so long.

Just have faith and know these two things:

  1. You really do know what you need to know. (You passed the class!)
  2. You are allowed to enjoy eating.

Mitch Rothbardt
Castro Valley Fitness














I Got A Recipe For You!

Earlier this week my son, who has an aversion to vegetables so deep you need to be this fish to see it, said he liked the cauliflower steak I made.

Ah yes. There it is!

As I got up off the floor, I realized one thing:

For the good of mankind, I must spread the word of Cauliflower Steaks far and wide!

So here’s my super-easy recipe!

You need:

  • 1 cauliflower head
  • olive oil
  • salt & pepper
  • turmeric
  • baking pan lined with tin foil or parchment

Get everything together. I’ll wait here…

Got everything? Great. Here we go.

  1. Preheat your oven to 400 degrees and line your baking sheet with foil or parchment.
  2. Cut your cauliflower head horizontally into thirds.
  3. Lay them onto the baking sheet and brush them on one side with olive oil.
  4. Sprinkle that side with salt and pepper.
  5. Fill the back of a dump truck with Turmeric. Back it up and unload so much of it onto the cauliflower steaks that your entire existence will be yellow for the next 4-5 weeks.
  6. Put it in the oven for 15 minutes.
  7. Take it out and very gently turn the steaks over and repeat steps 4 & 5.
  8. Put it back in the oven for 11 minutes.


Every time I make these I use more Tumeric and the more I use, the better it gets!

I truly believe that if this recipe can make Robbie a veggie lover it can do the same for you and your loved ones!


Mitch Rothbardt
Castro Valley Fitness


10 Ways You Can Be Healthier Right Now

Who wants to be healthy?

I see you!

So…what is healthy? How will you know when you’re “healthy?” How long will it take to get there? What does it look like? Can you eat pizza and ice cream when you get there?

Well, “healthy” isn’t really a destination. It’s a direction. Think of it like going west. You never arrive at “west,” you just head in that direction. People think “getting healthy” takes hours of hard exercise and a restrictive diet. It’s overwhelming! That’s why so many never even get started and it’s understandable.

People are busy! Between work, family, and trying to keep your head above the rolling tides of insanity this world keeps throwing at you, the thought of adding hours of exercise and food prep to that feels like about 18 too many things.

The good news is you don’t have to do all that to get healthier. Just like taking one step west moves you in that direction, there are easy things you can do any time to move you towards “healthier”.

Here’s ten:

  1. Drink some water. It’s been estimated that 75% of people are chronically dehydrated, which can lead to cognitive and physical issues.
  2. Do some Wall Slides. Sit at a computer all day? Use your phone much? Do a set of 5 of these once or twice a day to open up your shoulders and get that tension out of your neck.
  3. Breathe. For some reason, people seem stressed these days. A great way to let your body know it’s OK to calm down is deep breathing. Get comfortable, put one hand on your belly and breathe deep enough that you can feel it expand. Take 8 breaths and see how you feel.
  4. Take a 10-minute walk. Get yourself some Vitamin D, relieve some stress, and get your blood flowing and you’ll also help your digestion if you do this after you eat.
  5. Read some Shakespeare. Come on! You gotta get that mind in shape, too!
    “The fool doth think he is wise, but the wise man knows himself to be a fool.” – Shakespeare
  6. Do some foot circles. Don’t forget about your ankles! Bad ankles = knee, hip, and back pain. Make 20-30 smooth circles each way with each foot and be sure not to move your leg as you do them.
  7. Eat an apple. Know why eating an apple a day keeps the doctor away? Because they’re packed with nutrients!
  8. Do some Standing Cross Crawls. Stand tall, raise your left knee and touch it with your right hand. Now do the same with your right knee and left hand. Once you get the pattern, pick up the pace. It’s a nice way to work on hip mobility, your core, and raise your heart rate all at once. Do for about 30 seconds.
  9. Throw away your scale. Not sure? Close your eyes and imagine tossing it into a dumpster. Notice the full-body exhale and existential relief that washes over you? There is nothing healthy about a scale.
  10. Get more puppy kisses! Science has told us there is nothing healthier than puppy kisses!

Penny is such a cutie!


I know none of these things are difficult, but that’s the point. You don’t need to completely change everything about your life to take steps toward health. There are many ways to get there and they’re all valid. You just have to figure out the best path for you.

Mitch Rothbardt
Castro Valley Fitness





3 Reasons You Don’t Need To Lose Weight

Hi! My name is Mitch and you don’t have to lose weight.

I know what your doctor tells you.

I know what social media tells you.

I know that Dr. Oz told you about that new wonder supplement. (Wasn’t that the 13,982 wonder supplement he’s told us about?)

I know that so many messages about “health” talk about losing weight.

I know all that but I’m here to tell you something different.

I NEVER write anything without thinking it through and this is no exception. I’ve trained hundreds of people over the past 12 years and I don’t think I’ve ever had a client who “needed” to lose weight.

Are there exceptions to this? Sure. There are exceptions to everything, but unless you’re a weight-class athlete or you have a rare medical condition, you are likely NOT the exception. Exceptions are rare, after all. That’s why they’re called exceptions.

I don’t know how you feel after reading that, but you may be confused. Don’t worry, I’ll clear it up for you.

1) Losing weight has nothing to do with health.

You heard me.

Yes, I know that flies in the face of so much of what you hear all around you every day, but it’s true. To understand why, you have to realize that “losing weight” and “getting healthier” are two different things.

One involves:

  • Improving your stamina
  • Improving your strength
  • Decreasing chronic pain
  • Getting off medication
  • Improving your blood work
  • Improving your mobility
  • Functioning better in your daily life
  • Being able to play with your kids and/or grandkids
  • Decreasing your stress levels
  • and a ton more

The other involves:

  • Changing a number on an appliance

Let’s go a little further

2) It’s bad for your mental health.

Here’s a scenario I’ve witnessed time and again.

Someone’s been coming to the gym for a few months and they’ve made great progress. They’re:

  • Moving better
  • Experiencing less chronic pain
  • Getting more mobile
  • Getting stronger
  • Feeling more energetic

But the scale hasn’t moved.

So every morning they stand on the scale and let the number dictate whether they’re a success or failure.

I wonder if I’m a failure today?

That’s not healthy!

Here’s some facts:

  • The weight loss industry was worth $71,000,000,000  in 2020.
  • Over 95% of people that lose weight gain it all back, usually plus some, inside of two years.

That means people spent $71,000,000,000 on something that worked less than 5% of the time.

How do they stay in business?

They’ve set themselves up so when it doesn’t work –


It goes like this.

  1. Tell you to lose weight – for “your health.”
  2. Tell you that you need their “SECRET” diet/supplement/workout to do it.
  3. Sell you an unsustainable diet and/or workout plan.
  4. Blame you for not following through on their impossible-to-follow-through-with plan.
  5. Make you feel like a failure who “didn’t want it enough”.
  6. Sell you something else.
  7. Rinse and repeat.

Imagine if Sony sold you a TV that didn’t work 95% of the time then blamed you for not wanting to turn it on bad enough.


Here’s another thing.

2) Losing weight isn’t physically healthy, either!

The fact that almost no one sustains their weight loss tells you it requires extreme methods to do it.

That means that people are required to, quite literally, live their lives around these weight loss methods.

That means:

  • Mental fatigue
  • Physical fatigue
  • Bone density issues
  • Poor recovery
  • Loss of strength
  • Loss of libido
  • An all-encompassing mental focus on food

For more on this look up the Minnesota Starvation Experiment.

This was a study done in 1944. 36 men were put on a semi-starvation diet and the effects? Not good.

Here’s the kicker. The amount of calories in the semi-starvation diet? About 1600. That’s 300-400 MORE calories than many diets currently call for. You know…for your health.

And again, if all that made you healthier overall maybe it would be worth it, but it doesn’t.

The truth is that losing weight by itself generally makes no difference at all in your physical health.

So…what are you supposed to do?

Change your focus.

Instead of looking to the scale as the main indicator of your success, look to the things you thought weight loss was going to give you.

  • More energy.
  • Getting off medications.
  • Moving better.
  • Feeling more confident.
  • Less chronic pain.

Now take positive steps to make those things happen and the awesome thing is that these steps FEEL EMPOWERING!

You can:

  • Move in ways that feel good to you.
  • Eat foods that give you pleasure, energy, and taste great.
  • Do things that make you feel excited and fulfilled.
  • Concentrate on things you CAN do vs. things you can’t.
  • Take time for yourself.

These are things that can make you healthier right now, no scale required.

And you’ll find that even without losing a pound you’ll feel better and more positive and that’s what this is supposed to be about.

This is a complicated topic and one on which entire volumes have been written, but the bottom line is that pursuing weight loss alone doesn’t take into account so many reasons that people think they want to lose weight in the first place.

Don’t feed a $71 billion dollar industry. Feed yourself.

Mitch Rothbardt

P.S. I know this topic is triggering for a lot of people. Just getting out of the weight-loss mindset requires untangling of lifelong habits and belief systems.

Especially if you’re a woman.

I’ve seen the damage it causes or I wouldn’t feel so strongly about it.

If you need to talk this through or just clarify a few things I’m here for you. This isn’t a sales pitch. I don’t care if you’re a client or not, I just know how painful this can be. Reply to this and we can talk in person, on Zoom, or just through email.













This isn’t about physical fitness

I wasn’t going to write anything today. It’s been a pretty busy week and even though I had a few ideas, I haven’t had much of a chance to put it all down so I just figured I’d write about those things next week.

Then I saw this.

Texas Governor Pushes to Investigate Medical Treatments for Trans Youth as ‘Child Abuse

These attacks on “the other” just keep getting lower and more disgusting.

Imagine the same people who have spent the last two years talking about keeping the government out of their personal lives when it comes to masks and vaccines coming up with this repulsive plan to punish children and their parents over something that could not have less to do with ANYONE ELSE!


I thought everything was supposed to be about “THE CHILDREN!”

None of this is about the children. None of it. Not one thing.

They can hide behind preposterous allegations of child abuse all they want. It’s BS. Hateful and monstrously damaging BS.

I don’t expect everyone to be fully informed on this issue. That’s fine. Not everyone is exposed to it like I am. Again, that’s fine.

So, if you aren’t too familiar, please let me give you a few basic statistics.

LGBTQ youth are more than 4x as likely to seriously consider suicide, make a plan to attempt suicide, and finally attempt suicide.

At least one LGBTQ youth between the ages of 13-24 tries to commit suicide every 45 seconds.

LGBTQ youth experience much worse mental health outcomes than their straight counterparts in nearly every conceivable category and according to some researchers this is actually getting worse, not better.

Why is this?

If you’re asking yourself this question, I’d encourage you to seek out anyone in the LGBTQ community and ask about their experiences growing up. If you don’t want to or don’t have anyone to ask, let me sum it up for you here:

  1. They knew something was “different” about them as young as 4-5 years old.
  2. They felt that whatever was “different” made them “wrong” but they didn’t know why or how.
  3. They experienced all sorts of issues with bullying at school because they didn’t fit in.
  4. This may have led to poor grades and other behavioral issues.
  5. This may have led to issues at home.
  6. This leads to all sorts of issues with their mental health and feelings of self-worth from before puberty into adulthood.

These things are nearly universal in the LGBTQ community.

Why is this the case? I don’t know. Maybe it has something to do with the constant messaging of things like what the fuck is going on in Texas right now.

I know they’d like you to believe that kids are feeling this way because “it’s in fashion” or some such crap. That just doesn’t jibe with the fact that kids feel this way their whole lives. Way before they even know what gender means, or what sexual identity or preference even is. Sorry, as I wrote a few weeks back, let’s Follow The Science on this and understand reality.

These pronouncements are hateful and incredibly damaging to kids that are trying to do nothing more than live and don’t understand why that’s so hard for them and to their parents that are doing nothing but their best to be supportive to their children.

Imagine punishing parents for trying to be good, supportive parents?

I’m sorry (no I’m not) for bringing this up. It’s important. I know this isn’t the kind of thing I usually write about, but again it’s important.

Where is the humanity?

How can these people think it’s OK to tell children that being themselves is wrong? Can’t they see that this is the actual issue?

I could go on, but this is probably enough. I’d love to hear anyone’s opinions on this, even those who disagree.

Especially those who disagree…but if you do disagree, I encourage you to really think about your values and beliefs. You know mine. What are yours?

Mitch Rothbardt

P.S. If you want to give to an organization that gives kids support with these issues this is a great one.

The Trevor Project