If you struggle with FOOD NOISE, this gets rid of it
In this 30‑minute coaching video, Eric Roberts explains that "food noise" – the constant mental preoccupation with eating – is not a will‑power problem but a symptom of several modifiable habits. Drawing on his experience coaching over 25,000 fat‑loss clients, he outlines eight primary drivers of loud food noise: (1) insufficient protein early in the day, (2) overly low calorie deficits, (3) saving calories for the evening, (4) keeping trigger foods in the house, (5) lack of a consistent eating schedule, (6) poor sleep and high stress, (7) mistaking thirst for hunger, and (8) an all‑or‑nothing mindset toward food. For each driver he provides concrete, quantitative fixes – e.g., 25‑40 g of protein before 10 AM, aiming for half of daily calories/protein/water by 2 PM, and drinking water before snacks. He also discusses the role of GLP‑1 agonists and experimental peptides as a temporary “mute” for hunger signals, emphasizing that medication alone does not replace foundational habits. Throughout, Roberts stresses stacking multiple strategies, setting realistic expectations, and taking incremental action. The video concludes with a call to join his 8‑week Fat‑Loss Challenge, where clients receive personalized coaching to implement these habits, regardless of whether they use GLP‑1s.
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If you constantly think about food, even when you just get done eating a meal, and you're constantly thinking about the next time you're going to eat, that is food noise. And after coaching over 25,000 clients with their fat loss, this is one of the biggest reasons people can't stick to their diet. It's not their willpower. So by the end of this video, you will know the real reasons that food noise gets It's loud, and the exact strategies you can implement starting today to quiet it down, including if a GLP-1 or a peptide is right for you to take. But before we get into that, the first reason that food noise gets loud is because, like you may have heard before, you're not eating enough protein, especially you're not eating it early in the day. Most people will do something like skip breakfast and just have coffee, or they'll have 2 hard-boiled eggs, or they'll have a bagel, croissant, cereal. And the real nutrient-dense protein doesn't come until lunch or maybe even dinner. And the issue with this is your blood sugar Spikes and crashes, and that food noise gets very loud the entire day, all because you didn't start and anchor, anchor your day with a high protein meal. So an analogy I like to use for this is either skipping breakfast or just having carbs for breakfast is like throwing paper on a fire. It's a big flame and it's gone In 2 minutes and you're cold again. Protein is the log that actually keeps you warm for the duration, a longer duration of time. So what would be the fix to this? Getting 25 to 40 grams of protein before 10:00 AM. And I hear the questions now, Eric, what if I am doing intermittent fasting? Should I do fasting? I like to skip breakfast. After coaching over 25,000 clients, and especially if you struggle with food noise where you're constantly snacking all day, or you always end up getting cravings and hunger and overeating at night, my 2 cents, in my opinion, do not skip breakfast. Get in a good protein-packed dense breakfast because this will quiet That food noise the rest of the day. And what are some examples of this? This could be a protein shake. This could be eggs and add cottage cheese. This could be eggs and adding in egg whites. For all I care, this could be chicken breast. I used to— funny story— when I was training people in person, I didn't have a lot of time to eat during the day because I was on my feet coaching people. So I had to have my normal meal at 4:00 AM in the morning, which was like— 400 grams of shredded chicken and white rice. So I would eat that at 4:00 AM in the morning. It was not fun. I did not want to do it, but I knew I wasn't going to be able to eat a good hearty meal the rest of the day. I would have to supplement with protein shakes and those sorts of things. So all that being said, I don't care what you eat, but 25 to 40 grams of protein before 10:00 AM. And if you can, pairing fiber with that as well, because fiber is a slow digesting Digesting food, and it expands in your stomach. And this allows you to also stay more full, quieting that food noise throughout the rest of the day as well. So this could look something like Greek yogurt with raspberries and blackberries, one of my personal favorites. This could be overnight oats. This could be a protein shake with a banana if you don't have a lot of time to cook. This could be eggs and avocado toast on whole grain bread. There's plenty of options. And this is something that we do with our online coaching clients inside of our 8-week fat loss challenge, is we help them figure out what exactly they're going to eat. So it takes out all the guesswork. And that's what I would encourage you to do as well. But front-loading your day with protein is a non-negotiable. So that way, between 3:00 PM and 9:00 PM, that food noise is so Much quieter. And overall protein goal you should be shooting for per day, take your goal body weight and multiply that between 0.7 and 0.8. So if you want to weigh 150 pounds, eat between 105 to 120 grams of protein per day as a minimum. If you do more than that, incredible, but But that is the minimum effective dose. And as long as you're doing that, you are in a good spot. So that would be the first reason why food noise is loud and how you can quiet it. The second reason is going to be you're eating too few calories. And the problem and mistake that most people do when they're trying to be in a calorie deficit and lose weight is people slash their calories as low as they can. To try to lose weight as quickly as they can. This then leads you to be starving, to be miserable, and that food noise is deafening. You're not gonna be able to white-knuckle your way through and willpower your way through the amount of food noise that you are going to have. And I get it. I understand you want to— Lose all of your weight in a month, but you didn't gain all of your weight in a month, and you are not going to lose all of your weight in a month. An example I like to use for this would be baking a cake. If the recipe calls for you to bake the cake at 400 degrees for 60 minutes, you doing 800 degrees for 30 minutes is not going to get you the cake faster. All it will do is burn the cake, and then you will have to completely restart from scratch, adding more time than if you just would have let the 400 degrees for 60 minutes happen. And that's what happens with your diet. You try to take your calories too low, you get burnt out, you can't stick with it, you give into the food noise, then you overeat. And then you have to restart fresh on Monday. And this cycle happens every week for months, 3 months, years of your life. Whereas if you just took a more moderate and sustainable approach, you would've actually just stuck with it and made more progress over the long haul. Somebody who might lose 10 pounds or 20 pounds in a month because they restrict their calories very low, but then eventually fall off. Quit and gain all the weight back in 3 months, that person would make less progress than the person who just consistently lost 4 pounds month 1, 4 pounds month 2, 4 pounds month 3, and so forth. So don't take your calories too low. If you need to know exactly what your calorie deficit number should be for a sustainable approach that minimizes food noise, there is a free calorie calculator in the description of this video. You can click that link below. It's the same calculator that I use with our online coaching clients. So I'm not holding anything back. It's totally free. Use it and put it to your advantage. And the last bow I will put on this one is more food than you think is usually the fix For food noise. If you're ever in a situation where it's just constant and you can't stop thinking about it, typically adding more food will be the answer. Now, that brings me to the 3rd reason that food noise gets very loud. It's actually something I was referring to earlier. You save your calories for the night. How many of you listening to this— I know there's going to be a ton of people That had that happen. And, you know, you think you're being good during the day. You think not eating anything and eating very low calories is a good thing to do during the day for a couple of reasons. Number one, you think eating nothing is gonna help you lose weight. And then number two, you're like, well, Eric, I get hungry at night, so I need to save my calories for the nighttime. But this is the exact reason that you get hungry at night and you fall off your diet at night because you're running on empty at the exact wrong time. The analogy I like to use here is a tank of gas. You've been driving on fumes all day. So by the nighttime, you're on empty and like, That's when you pull into the drive-through. That's when, if you were to go fill the gas tank up, what are you gonna do? You can't just put a little bit in it. You're gonna have the same problem. You have to fill that gas tank up. You have to fill your stomach up. And if this has ever happened to you, you can relate to this. It's almost like you can't get full no matter how much you eat. No matter what you eat, it's just like this bottomless pit that does not get full. And that then causes you to have a couple of extra handfuls of this, put a little bit more on your plate there, grab the extra snack or 2 here, the extra handful of almonds. And by the time you know it, you have way overshot your calories. But this is only happening because you're not giving your body the fuel that it needs earlier in the day. So if you start fueling your body properly during the day, you will not have as much nighttime cravings and hunger and food noise, and you'll be able to stick with your calorie deficit better. And it's the opposite of what people think, because eating more food is once again the answer. A, a rule of thumb I like to give our online coaching clients is Try to have half of your calorie goal, half of your protein goal, and half of your water goal before 2:00 PM. So if your calorie goal is 1,800, try to have at least 900 calories by 2:00 PM. If your protein goal is 130, try to have at least 60 grams of protein before 2:00 PM. And if your water goal is 160 ounces, try to get at least 80 ounces. That was bad math for a second. Try to get at least 80 ounces by 2:00 PM. And these are all great ways to ensure you're gonna head into the nighttime with the least amount of food noise possible. Because remember, when you get done a long day, that's when your willpower is at the lowest. So that's when, if you are going into that period of time, the most hungry, the least nourished, of course you're gonna have food noise. Of course you're gonna overeat. So fix that. And that brings me actually into the 4th reason that food noise is very loud. And it's something you may have heard me talk about, or you may have heard in other fitness Creators' contents. You can eat anything you want in a calorie deficit and lose weight. Technically speaking, this is true, but sometimes you don't need to be technically spoken to; you need to be realistically spoken to. And the issue and mistake that people will make, which leads to high food noise, is you keep your trigger foods in the house. You walk past the sleeve of Oreos. Every time you go into the kitchen, there's donuts on the counter when you get home from work. All of these foods that you're asking your willpower to win a fight 30 times a day, and when you are at the least amount of willpower after you get home from a stressful day, after you get home from driving your kids around, you don't know what you're gonna have for dinner. You don't feel like cooking dinner. All of these things just make it easier for you to cave into these trigger foods. And it's not to say you can't have these foods because technically you can, but if they're constantly around and readily available, it's just going to be easier to have. And I'll give you an example of this. This happened to me last night. Which wasn't necessarily bad, but I just notice it and it's really interesting for me. So right now I'm not trying to be in a calorie deficit. I am more around maintenance, maybe even a slight calorie surplus. But as I was cooking dinner and waiting for my chicken thighs to cook, I was just kind of like bored, right? I'm like waiting for the chicken to be done. I don't, I can't, I can't really go back to work yet because it's like I, I can't spend 7 minutes doing work. I mean, I guess I could, but like there's nothing I can sink my teeth into in 7 minutes while my chicken cooks. And so I was like, well, I have some rice cakes in the pantry. I'll just get out a couple of rice cakes and like while I'm waiting, I'll just have 1 or 2 or 3 rice cakes. Ended up being like 5 or 6, which, you know, not terrible for my goals. But it was so interesting because I only have those rice cakes in the house really because right now I am trying to take in more carbohydrates and get more fuel. But if they weren't there, I wouldn't I wouldn't even have thought about it, but I knew they were right behind the door waiting for me in the pantry. And so I opened it up, I got some, and I ate it. And it's because they were there. Now, these rice cakes aren't a trigger food for me, but if they aren't even a trigger food for me and I thought that, what are you doing with your trigger foods that are in your house constantly calling your name? So I would try to keep your trigger foods out of the house, especially in the beginning, especially while you build this foundational base of your habits that you are trying to change. Think about, is it gonna make it easier or harder for you to change your habits if your trigger foods are out of the house? Typically, it's gonna be easier. So why would you not wanna make Your journey easier for yourself? Why would you intentionally make it harder by leaving these foods in the house? And this goes back to— this is not a discipline problem. This is a grocery shopping problem. This happens long before your discipline or your willpower even comes into effect. So after you cut out your trigger foods, there's another reason your food noise would be very high. And it's because you have no food routine. You eat whenever you want. One day it's 11 AM, and then 2 PM, and then 7 PM. And the next day it's 6 AM, 4 PM, and then you're grazing the rest of the day. Your body never knows when to expect food, so it just asks for it constantly. Think of your hunger like a dog. You feed it Probably at the same times every single day, so it knows when it's supposed to be fed. It shows up then. But if you just feed it all day long, whenever you want, whenever it wants, it's constantly just like begging at your feet all day long, asking for more food. And that's what your hunger is currently doing. Not to mention, you're going to be a little bit hungry when you're trying to lose weight, which by the way. I don't classify that as food noise. I classify that as hunger, which is normal. That is going to happen. Now, that passes into food noise when you don't have a routine, you're not eating enough protein, all these reasons that we talked about. But hunger is going to be normal. But if you know, okay, I eat at 8:00 AM, 12:00 PM, 3:00 PM, 6:30 PM. When it's 2:00 PM and you get hungry, now you will tell yourself, well, it's just, I just wait an hour. Like, I'm gonna eat at 3:00 PM. I know what I'm gonna eat. I know when I'm gonna eat. It's okay. Like, I can get myself to 3:00 PM. But before, if you don't have a set scheduled time for eating, your brain doesn't do well with ambiguity. It doesn't do well with not knowing. So you'll say, well, I'm hungry right now. When is my next meal gonna be? What am I gonna eat? I, I have to eat right now because that feeling of hunger is uncomfortable. And I can agree with you on that, but you have to put in strategies in place to quiet that uncomfortable feeling, to quiet that food noise. And that's what having set eating times and a set food routine will do for you. So you should be trying to eat at the same times every day. Training your hunger hormones to fire on a schedule. And this will happen if you push yourself through the first 2 to 4 weeks of sticking to a scheduled eating time. Physiologically, your hunger hormones will change. It's just most people don't stick with it and kind of push through those first initial couple of weeks to get those hunger hormones to change. And this doesn't have to be perfect. If, let's say, You're eating between 12:00 PM and 1:00 PM, and then you're eating between, you know, 6:00 or 7:00 PM, 6, 7. Haha. Those are a, a window of period of time, and that's what you're shooting for. It doesn't have to be perfect, but you should be shooting for that window period of time. And remember, these don't have to be these extravagant meals. You can have a protein shake and a piece of fruit. Always. You can have like, that is gonna be enough for you to stick to that meal timing window. Because predictable meals make predictable hunger. Predictable hunger quiets food noise. Now, that leads us to the 6th reason of why food noise is loud, and that's because you're underslept and overstressed. And this really happens to a lot of our busy clients who have a job, they have kids, They have a lot going on in their life and they're very Type A. They feel like they have to do everything. They feel like they're never doing good enough. They always have to do more. But what happens is when you're underslept and overstressed, it cranks up your hunger hormones and it tanks your willpower. Piling on stress and beating yourself up about Doing more cardio to lose weight faster, not sleeping because you have to get up early and go get the extra cardio. This just piles on more food noise because running on no sleep and high stress is similar to if you were driving a car with a warning light that came up, which for me. That tends to happen a lot for me right now. But it's like you're trying to drive, but this warning sign keeps flashing. So example, I had to once again take my car into the shop because there was a warning sign and it was like, your engine coolant is overheating. You have to stop, pull over. Like it literally says this on my dashboard. And imagine me trying to just keep driving while that's happening. Like, that's not going to end well for me. Or the car. And that's what you're trying to do with your life right now when you're not sleeping, not prioritizing your sleep. And I get it, you might not be able to get 9 hours of sleep every single night, but can you go from getting 5 hours to 6? Can you go from getting some extra sleep on the weekends to catch up a bit? Can you go from Having to get up at 5:00 AM because you think you have to do an extra hour of cardio to like not doing the extra hour of cardio and sleeping in an extra 30 to 60 minutes. Can you just make it a little bit better? And the same thing with stress, primarily stress around workouts. So instead of doing a lot of high-intensity cardio, or instead of doing a lot of high-volume workouts where you're doing a lot of sets, a lot of reps, a lot of exercises, Instead of doing a 60-minute workout, could you swap for a 30-minute workout 3 days a week? Can't tell you how many clients we have coached through our 8-week fat loss challenge that have worked out 3 to 4 days a week for 30 minutes, and they thought it wasn't gonna be good enough or enough to see progress. But on average, our clients lose 10 to 20 pounds in their first 8 weeks. During our 8-week challenge, because there's less cortisol, there's less cravings, there's less food noise, and more fat loss comes from having this in place. When you look at people who are working out 5, 6, 7 days a week doing hours of cardio, you don't look at the rest of their life. The rest of their life, they're not a busy professional. They don't have kids. They don't wake up at 5:00 AM to go drive an hour and a half to work and then drive an hour and a half back. They don't have a social life that they want to enjoy with their friends, family, spouse, coworkers, whoever. So you're trying to follow a plan that is never going to fit your lifestyle, and you wonder why you're not seeing progress. So you can't just keep trying to outdiscipline missed sleep, poor recovery, too high intensity of workouts, because that will just crank your food noise up and you'll never be able to Outdiscipline that. So get more sleep, prioritize it more, do less high intensity, do less working out. That will put your body in a better state to work with you versus working against you. And if you're like, how is this even possible, Eric? How would I set this up? This is what we do for our online coaching clients in our 8-week fat loss challenge. So if you're interested in learning more, about the 8-Week Fat Loss Challenge, click the link in the description of this video below, enter your information, and you'll actually chat with me one-on-one to see if we're a good fit to be able to help you out. Now, the next reason food noise gets loud, it's actually a mistake that people make, and this is you're mistaking hunger for dehydration. So thirst and hunger typically flash the same signal for your body. You feel off. Your body knows something is, is off, but you think it's food, so you go eat when your body actually just wanted proper hydration. It's like the check engine light in your car. You don't really know if it's serious or if you just need to like maybe top off the engine coolant fluid, but you know something's wrong. And so before you go and eat, try water first and then wait 10 minutes. And beyond just water, this is where you can also throw in things like sprinkling a little bit of salt in your water and/or Drinking electrolytes. I don't typically recommend a ton of electrolytes a lot because it depends on the person. Sometimes they can be worth it, sometimes not. But this will help you know that it's not a thirst problem. And typically, when you take care of the thirst, the feeling of you needing to eat, you think, goes away because. You're now properly hydrated and your body has that. So it's no longer flashing these warning lights, flashing these signals to you, and your brain thinks and knows you're now satisfied and you're good. So it cranks down the quote unquote food noise, when in reality it was never food noise in the first place. It was thirst. So bringing into the next reason food noise can be loud is something I know a lot of people struggle with, which is their relationship with food, specifically this all-or-nothing mentality. And this stems from you label foods good and bad, and you try to ban all of the bad foods. And when you eat them, not if, When you eat them, you feel like you ruin your progress. You say, fuck it. And that spiral then happens on Thursday to Sunday. So you get 3 days into eating good, then something happens. Maybe you have to go to your kid's birthday party event. Maybe you have a piece of pizza here and there and oh my God, God forbid you have a slice of pizza at 170 calories. Like it's not gonna ruin Your fucking diet. But that's what you think because it's what you've labeled. So now you spend the next 4 days off track for 2 reasons. One, you think you ruined your progress. And 2, you also think, well, I'm not gonna be able and allowed to have these foods, so I might as well have all of them now before I get back on track with eating good and not being allowed to have these foods. The more you forbid something, the louder it becomes. The louder food noise you will have. I know this is hard to break. It's something that we work with with our clients a lot is breaking this all or nothing, good or bad mentality with foods. But if you don't fix this, you will forever have. Loud food noise. And so one strategy that we've used with our clients who struggle with this is intentionally incorporating bad foods in, let's say, 200 or 300 calories per day amounts. So you have to have 200 calories of pizza, chocolate, chips, a cookie, some Oreos. This also goes into a deeper psychological therapy, which is called exposure therapy, where when you expose yourself to something, you get more comfortable with it. The analogy or the example I often talk about is a spider, which by the way, I hate spiders. So even saying that out loud makes me not happy. But if you don't like spiders, You will put a spider in a box in the room next to you, and then you will move that spider into the same room, still across the room, but it's in the same room. And then you move it halfway closer to you, and then you remove it from the box. And now you're in the same room with a spider that is crawling around, which may sound, you know, very uncomfortable for someone listening who hates spiders like myself. But that would be exposure therapy. You get exposed to it and it makes you less anxious about it. So this is where you would intentionally incorporate these things. And we have seen a lot of success with our clients during the 8-week challenge of this, and it really helps their all-or-nothing thinking, and it helps their all— it helps their perfectionist mentality because they realize they don't need to be perfect with anything. And there, there is no bad. It just comes back to your calorie intake. It's energy in, energy out. So when you finally start allowing yourself to have these foods, your food noise gets much quieter because banning it is what made it loud. And before I go into the next section talking about GLP-1s and/or peptides for food noise, What I want to highlight is I just gave you 8 different reasons this could be happening, and you might be thinking, well, Eric, I've already tried this, or I do that. Well, imagine if you did all 8 of these things. Imagine if you did 6 of these things. Maybe one in and of itself may not fix it. It might for someone listening, but it's when you stack 3 of these things together, 4 of these things together, 5 of these things together, and now you have such quieter food noise that you're now able to stick to your diet a hell of a lot better. So, I'd encourage you to think about it like that as well. Now, diving into GLP-1/peptides, a couple of things I want to say first and foremost. Number one, by no means am I a complete and utter expert on a GLP-1 or a peptide. I will say, With their rise in popularity and with how many clients we work with on a monthly basis, we have had a lot of experience coaching people who were not on a GLP-1 and they started, who came to us already on a GLP-1, who came to us after doing a GLP-1 and/or weaning off a GLP-1. So, We have a lot of experience with this already, which I think allows me to have a unique perspective. And the first perspective I want to give is being crystal clear. I am not anti-drug. I am not pro-drug. I could not be more unemotional about these medications and peptides. These were built for people, in my opinion, who really struggle with their weight, who really struggle with their food noise, who really struggle with consistency. These were not built for people looking to lose the last 10 to 15 pounds to get lean for summer. Again, to each his own. That is my opinion. I don't think you should be using it for that, and I'll just make that clear as well. But what a GLP-1 or a peptide would potentially do is they work by acting on the hunger signals in your brain, turning the hunger signals down and slowing how fast your stomach empties, which means they are a way to turn down the food noise. And that's why maybe you've seen on social media or you've heard other podcasts, people almost They don't get hungry. They have trouble eating when they're on these foods, which I know may sound good, but I would just caution that because again, not eating is also not a good thing because you need to fuel your body as well. And I'll just say this as well, not that I will say this, even recently, I think I saw some— it was a study or a video or something about like a lot of people are turning to RETA, which is short for retatrutide, which is a peptide. It's still in trials at the time of me recording this. It's June 10th, 2026, and it's not FDA approved yet. So, What is being sold to people could be the real thing, or it could not be. So just keep that in mind as well. You know, where are you getting it from? But that's how it works, and that's a potential way it could decrease your food noise. And I think a GLP-1 or a peptide is kind of like somebody hitting mute. on a very loud TV. The show is still playing. You just stopped hearing it. And if you stop the mute, then the sound soars right back on. And so this is where I do— I said I was unemotional about if you take it or not. What I am emotional about is the habits That you need to learn whether the mute button is on or not. And that's where I think these drugs may turn down the volume, but it doesn't teach you to cook healthy meals or prioritize your sleep or drink enough water or make sure you're eating the protein intake we talked about, or this, or the recovery, or having a proper workout program, or any of the— Drink, drink enough water. All the sustainable habits that I've talked about thus far, if you never build the foundation of those habits— number one, we have had people come to us who are taking these drugs and been like, I haven't lost any weight because I haven't really changed my habits. For some people, it may make it easier to change your habits, but also for some people it doesn't, and it doesn't even work. Because they don't effectively change their habits. And another part of this is, which, you know, I won't say names, but somebody on the internet made a video about me on this, which I could talk about at a later date if I want to, but I don't feel like— I just, I don't feel like it right now. But if you were to stop these peptides or these drugs, And again, some people will say, well, you're not supposed to stop them. I get, I get it. But for example, we had somebody sign up for us with coaching because she was using a GLP-1 and then her insurance stopped covering it and she was going to have to pay $800 a month to keep it going. So some people aren't going to be able to take it every day for the rest of their life. Some people will, and some people will choose to. And like, again, that's a personal decision, but I am trying to help everybody as much as I possibly can. So if you were to stop taking it, you would need these foundational habits that would then allow you to, no matter what, be able to sustain all of the progress that you will see. And maybe you won't have as little of food noise as you do if you are taking these drugs But you would still have much lower based on all the things that we have talked about thus far. I would say that doesn't take away from the fact that you should be doing all of these things we have mentioned thus far in this podcast in building these foundational habits, because you're, you're trying to ride a bike without the training wheels. That would be my long-term goal for you, is to be confident and not just lose weight, but like we talked about, overcome the all-or-nothing thinking, overcome the good and bad foods, have a healthy relationship with food, learn how to prioritize your sleep, learn how to set up a day's worth of eating not just to lose weight but to fuel your body, to build muscle, to be strong, to be confident, to have good bone density. That is eventually my long-term goal for you. So, and that is literally what we do in our coaching, in our 8-week fat loss challenge. Like, I don't care if you take a GLP-1 or not. Like, somebody just signed up for our 8-week fat loss challenge, I think it was yesterday or the day before. And she was like, yeah, like I'm currently on a GLP-1. I'm like, awesome. That's great. We're still gonna have you lift weights. We're still gonna help your protein intake. We're still gonna help you get nutrient-dense whole foods. We're still gonna make sure and hold you accountable to your sleep and your water intake. Like nothing really changes for us as coaches. We just help you stick with and build these habits. So no matter what you decide to do moving forward, you can not only make progress, but then sustain that progress. And so again, if you are interested in losing 10 to 20 pounds in the first 8 weeks in our 8-week fat loss challenge, you can click the link in the description of this video to see if it is a good fit For you. So food noise is not a willpower problem, it's a volume problem. And now you can get your hands on that dial and you will be able to change and adjust that dial based on the habits that you are going to now implement. And a couple of things. Number one, You're not gonna nail all 8 of these this week, so don't try and don't feel like a failure if you don't. Pick 1 or 2 that you feel are going to make the biggest difference for you personally and turn them down. Implement the strategies. Something is always better than nothing. So pick 1 or 2 and go take action, because if you just listen to this podcast, But then do not take any action, you didn't learn anything. This was just for pure entertainment, which I think there are better ways to get entertainment. If you do not change your actions, you did not learn anything. So pick 1 or 2 of the 8 things that we talked about to change your actions with. And number 2, I want to set a realistic expectation. You're going to have some food noise, even if it's very, very little, you're going to have it. So when it's there, don't freak out over it and don't think, oh my God, well, I did all 8 of these things and I'm taking a GLP-1 and I still have food noise. It's like, it's always going to be a little bit there for various reasons. Number one, we need food to survive. But if you have the expectation you should never have even a little bit of it, then even if you have a little bit of it, it's gonna make it that much louder. Whereas if you have the expectation of like, I can turn it down, but it still may be there, then when it is there, it won't feel as loud, if that makes sense. All right? So you're in control. Take these habits. Change your actions. And one last time, if you want help walking you through this process, we have done this for tens of thousands of clients. So you can click the link in the description of the video to learn more about our 8-week fat loss challenge to help you lose 10 to 20 pounds in the first 8 weeks. Thank you for listening. I hope you found this helpful, and we will chat next time.
