Ted Stern of Fit Responder On How to Lose Weight Permanently Without Drugs or Surgery

In our world filled with quick-fix diets, weight-loss medications, and surgical interventions, many people are searching for sustainable, natural ways to achieve and maintain a healthy weight. What are the key habits, mindset shifts, and lifestyle changes that lead to long-term success? How can individuals break free from yo-yo dieting and develop a lasting, healthy relationship with food and exercise? A s a part of this series we had the pleasure of interviewing Ted Stern Co-Founder of Fit Responder.

At just 24 years old, Ted Stern was 40lbs overweight and diagnosed with high blood pressure. His doctor prescribed blood pressure medication, but realizing he wasn’t willing to accept a “band-aid” solution, Ted decided to take his health into his own hands and embark on a health transformation journey.

With the help of his wife Emily, who worked alongside him as a Sheriff and who was also a part-time personal trainer, Ted started learning the results-driven methods Emily was using to lose fat and build muscle. Ted’s transformation was so impressive, it inspired many others in their department.

They began sharing their methods and coaching others, and created so many success stories they decided to become full-time fitness coaches. This led them to create the Fit Responder virtual coaching program. “I know firsthand the lifestyle limitations that make it difficult to maintain your health over time,” says Ted. “These are tried and true methods Emily and I use in our own lives to show up as our best selves for ourselves and our family.”

Ted and Emily reside in Herriman, UT where they stay busy and active raising their young family and helping others achieve their ultimate fitness goals. Since launching Fit Responder, they have made a huge impact on countless lives and have no plans to stop!

Thank you so much for joining us in this interview series! Before we dive into the main focus of our interview, our readers would love to “get to know you” a bit better. Can you tell us a bit about your childhood backstory?

My father was into working out, and he introduced the gym to me when I was young. However I did not like working out and saw no reason to until I turned 18 and had emergency brain surgery to remove a blood clot. During the recovery I was encouraged to lift weights to regain my strength, and something clicked in me then to stick with it and push my limits! My career as a fitness coach started then when I became a personal trainer. But I pursued Law Enforcement at age 21 and at age 24 I became overweight and out of shape. I finally got fit (again) after meeting my wife who taught me a better approach. I used my experience to help others with their fitness goals and it became my passion. I quit my Law Enforcement career after 11 years in 2021 and went full time with my online fitness program, Fit Responder.

It’s often said that mistakes can be our greatest teachers. Can you share a funny mistake you made early on and what you learned from it?

There are so many to choose from! I remember a fitness coach gave me a recipe that had oatmeal and cottage cheese in it. I did not read the part about blending the ingredients…. so it was chunky and gross! I ate that for a month without complaining until I brought it up to him and we both laughed quite a bit!

For our readers, can you briefly explain why you are an authority in the wellness space?

My program Fit Responder is currently the top rated and most successful online coaching program for First Responders in the world. We have a 5 star review average with several hundred reviews on Google. I have the track record and success to prove it.

How do you define a “Healthy Body Weight”, and why is it important?

I think the BMI index is actually a fairly accurate guide for most intents and purposes. It does not account for muscle mass, which is why it is criticized so much, but there are very few people who are actually muscular enough to show “Obese” in terms of BMI but still be relatively lean in terms of body fat. It’s important to be a healthy weight because countless studies have proven how the longevity and quality of your life depends on being a healthy weight. When we are heavy, it places undue burden on your joints and organs. At an optimal bodyweight, not only do we tend to look better (by most standards), but we can perform much better in athletic endeavors because we are not weighed down by excess body fat.

Why can being over a healthy body weight be harmful to one’s health

Being overweight can have a major impact on health. It increases the risk of developing conditions such as type 2 diabetes, high blood pressure, high blood cholesterol, heart disease, joint pain and injury, and some types of cancers. It also can lead to problems like sleep apnea and affects our mental health, energy levels, etc.

In contrast, how does maintaining a healthy weight positively impact various areas of life?

Typically my clients report feeling more energized, productive, happy, confident, and more able to do things from simple tasts to athletic pursuits. I think getting to a healthy weight can often be the best thing a person can do for their own wellbeing.

If someone wanted to lose 20+ pounds permanently, what first step would you recommend?

Get a very experienced fitness coach who can customize a plan of action that is appropriate for your current knowledge, abilities, and goals.

What are your thoughts on weight loss medications or surgical interventions?

I am not a big fan in most cases. The research has shown these interventions are often short-lived. When people do not develop the knowledge, discipline, habits, and routines to stay fit, the results they got from a “quick fix” tend to fade overtime. In order to see long term success, the lifestyle needs to change for the better, and that cannot be done without doing the actual work yourself.

For those who prefer to lose weight naturally, what program or approach would you recommend?

There is no one-size-fits-all plan that is best for everyone. That is why so many people try different diets and the latest fads. I can name some principles and practices that make sense for most, such as regular exercise involving resistance training, prioritizing whole foods and protein, staying hydrated, quality sleep, etc. But the specifics on the diet and training are best decided for each individual based on factors such as their level of skill, abilities, preferences, and more.

Have you worked with individuals who achieved permanent weight loss without medications or surgery? If so, could you share an inspiring success story?

Too many to count! Dustin Simmons, lost over 100lbs and went on to compete as a bodybuilder on an amateur level. Craig Kootstra is a Police Officer who lost over 45lbs of fat and got in the best shape of his life. Kristin Vondra lost over 90lbs and got off medications. I will mention the inspiring story of Dustin Simmons and his wife Irene specifically; Dustin was working as Deputy Sheriff, he was a husband, and father of two young boys. He was over 300lbs though. He was very uncomfortable in his own skin, and worried about his safety on the job. Especially after getting into a fight with an out of control teenager. He tried various forms of weight loss methods including medication. But he struggled to maintain consistency and started to gain weight back. He joined my program, Fit Responder. Dustin ended up losing over 100lbs. He built a lot of muscle. His wife Irene also lost over 50lbs herself after joining the program. Dustin eventually came to work for me and became the Vice President of Fit Responder. I encouraged him to do a bodybuilding show, something he never thought he would be able to do. He stepped onstage at 185lbs, in the best shape of his life.

Here is our main question. What Are “5 Things You Need To Know To Lose Weight Permanently Without Drugs or Surgery”? (If possible, please share a story or example for each one)

(If possible, please provide a brief story or example for each.)

1. Protein and whole food: I am convinced if your diet is not mostly focused on whole foods and protein, you will not maintain long term fitness. Virtually every diet focuses on protein and prioritizes whole foods anyway, but make sure you see point #2
2. Make the Diet Sustainable (Balance is key): Make sure you enjoy the food you eat. For example, enjoying a date night with desert and a glass of wine may very well be the perfect thing to do for your fat loss plan. You have to have some imperfection to make it last!
3. Be patient: Fat loss, if done correctly, is not extreme and the results will probably come slower than you hope for.
4. Don’t focus on the scale. So many variables impact the weight on the scale, such as hydration, digestion, hormones, sleep, and more. Make sure you are also tracking how you fit into clothes, progress photos, exercise performance, and other success indicators aside from the scale.
5. Focus on the process, not the results. You should simply focus on being consistent and celebrate the consistency. Put your blinders on when it comes to the results. For example, should a pro boxer be more focussed on winning the upcoming match or be more focused on the training he needs to do to win? He should focus on the training; being consistent and working hard, because that is all he can control. He cannot control if he wins or not. Similarly you cannot control results, but you can control the process that brings results. Focus on the process! Did the scale go up this week? Who cares? Did you stick to the plan 100% and try your best? That’s what I care about. Because we can always adjust the plan if you follow the plan well.

Many people know they should eat more vegetables and reduce sugar, yet struggle to integrate these habits into daily life. What do you believe are the biggest blockages preventing lasting change?

We are very good at talking ourselves out of the hard work that is needed to be successful. It’s the pleasure seeking part of the brain that is battling with the logical part that wants you to be disciplined. I recommend getting a coach so you can have a knowledgeable accountability partner to guide you through this.

If you could inspire a movement that would bring the most good to the greatest number of people, what would it be?

Wow, that is a great question! If it was focused on fitness, I would say we should all find a physical activity we enjoy with a social element to it. That way you can exercise but have fun doing it, and improve relationships as well (So you are tackling physical and mental needs simultaneously). If this question is more so about general philosophy, I would want people to realize that helping others is what will actually make you happy. The research has proven this as well. We should be generous and giving, because that will not only help the world, but it will help you feel better too. For example, recently a client tragically lost his son in a car accident. He owed me a pretty significant amount of money for his fitness program. When I learned he was stressed about paying for his sons funeral, I told him he did not owe me anything and his program was free. He was incredibly grateful. I felt so good about doing that, and I knew the money I could have received from him would not have made me as happy as helping him did.

We are very blessed that some of the biggest names in Business, VC funding, Sports, and Entertainment read this column. Is there a person in the world, or in the US, whom you would love to have a private breakfast or lunch with, and why? He or she might just see this, especially if we both tag them :-)

That is really tough to answer. I would honestly say Alex Hormozi because he is a very successful entrepreneur and started in the fitness industry, and I bet he could help me make my company Fit Responder grow to even greater heights!

How can our readers further follow your work online?

Please follow me on Instagram @fitresponder or go to fitresponder.com

Thank you for these really excellent insights, and we greatly appreciate the time you spent with this. We wish you continued success.

About the Interviewer: Stanley Bronstein is an attorney, CPA, and author of more than 20 books. However, he doesn’t consider any of those his greatest achievement. His most significant accomplishment was permanently losing 225 pounds and developing the personal growth system that made it possible — The Way of Excellence. As a catalyst for change, he has dedicated his life to helping others maximize their potential, transform their lives, and achieve optimal health. To learn more, you can download a free PDF copy of his latest book, The Way of Excellence Journal, at https://TheWayOfExcellence.com.