How To Feel More Full

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Everyone, welcome to today's program yourself Thin podcast. Today we're talking about how to feel more full. Right? Being able to feel more full while we reduce calories is basically the holy grail of weight loss. And at the end of the day, this is what the GLP1s do. They make you feel full all the time. Okay? And so it's important to know that there are absolutely steps you can take, strategies you can follow to feel more full from the food that you're eating. Okay, so what is satiety? Satiety is the satisfaction you feel after you've eaten. So it's the depth of satisfaction, is the length that you feel satisfied for until. Until you get hungry again and you want to eat more. Right. So when it comes to this, it's important to understand that this is probably something you've never really focused on, because as a dieter, you've almost. You've had this preconception, this. This idea that you were going to be really hungry, that the goal of losing weight is to be as hungry as we possibly can and fight against that hunger. And that's how a lot of people approach weight loss, is that they really are chasing the hunger and the hungrier they can be for the longer they can be, the more weight they'll lose. Right? But this doesn't work, okay? It doesn't work long term. When you're hungry all the time, your body is going to do things that are basically going to keep nudging you to eat, and it's going to be very difficult to keep your calories lower. So in order to not only lose weight, but to maintain it long term, you have got to look at this process partly through the eyes of how can I feel more satisfied? And you really have to measure satisfaction almost has its own kind of metric that you're following, because this is something that a. You. You probably. You've never really thought a whole lot about because it's not talked about a lot. And on top of that, when you look around, the food environment that we all live in, it is filled with foods that are not really truly satisfying. They're not satiating. As a matter of fact, they're the opposite. You have to understand that we have lived in a world and it's gotten progressively more intense, that the foods that are being put in front of us, the foods that are being engineered, manufactured, have the satisfaction stripped out of them, basically. Right? And they do this in a bunch of different ways. We'll talk about in a second. But you need to understand that because food is business, and they want to sell you as much food as possible. And so in order to do that, they've got to take the satisfaction out of the food. It's one of the main things. And they do this, and one of the main ways they do this is they remove the fiber, they've removed the micronutrients from the food so that what you're eating is a lot of calories, but it's not foods that are truly satisfying you. Okay? And it's important to understand this, that it's not the calories that are satisfying your hunger. Please understand this. If that was the case, people's calorie consumptions wouldn't keep cranking up. So you need to know that you could eat, you know, 1,000 calories of one thing and a thousand calories of something different, and both of them could have completely different impacts on how satisfied you feel. Okay? And so it's really important to understand that. And so if you eat a thousand calories of cookies versus a thousand calories of vegetable soup, they're gonna have two completely different impacts on you as the day unfolds in terms of your hunger. And so that's the first step is realizing that most of the foods that you've probably been eating, if it's processed, if it comes in a box, it comes in a bag, if it's from a store, if it's from a fast food place, it's from a chain restaurant, these places are serving you foods that have been engineered to be as low in the satisfaction level as possible. Because, again, this is why a lot of times you can eat, you know, junk foods and you're hungry soon after, right? Whereas when you eat really whole nourishing foods, it has a much longer satisfaction arc on it, okay? And so once you realize this, you realize you have been conditioned your whole life to eat these foods that just by definition, are not satisfying. They've had the satiety just pulled right out of them. And when we look at the comparison to the alternative foods of processed foods, we look at whole natural foods, and every time we look at whole natural foods, we're seeing more fiber, we're seeing more micronutrients, we're seeing more of a food matrix that impacts how you absorb the food, how you experience the food, how satisfied you feel afterwards. And again, there's a number of factors here. There's the how quickly you absorb it, it's how quickly it empties from your stomach, how quickly it moves through your digestive tract, how well, it feeds your microbiome, how well it nourishes you. All of these factors are contributors to satiety. And so if you start eating more whole natural foods, typically what you're going to start to notice is that you feel more satisfied and you feel satisfied for longer and your hunger starts to reduce in general. And it makes it easier to make healthier food choices because as you already know, it's a lot easier to make better food choices when you're not starving. And it is very difficult to make good food choices when you are. So managing your satiety and your satisfaction is one of the most important things you can do. And this is something that you kind of have to figure out for yourself too. I mean, there's certainly guidelines with foods that are satiating, you know, more satiating than the others. Certainly it's, it's fiber, fruits, vegetables, whole grains, beans, proteins, obviously very, very satisfying. So there are foods. And again, everyone's different though. But start looking at your food and start to realize which ones serve me the longest, which foods do I eat where I feel satisfied the longest, and start to build your diet around those foods. And what you'll find is that your hunger reduces. And obviously if your hunger reduces, you tend to eat less. That's how the GLP1s work, you know, primarily. So anyways, I hope this helps you out. And if you start focusing on how to feel more full and you make that a focus, I can almost guarantee you that you will start to have some forward momentum with your reading and ultimately with your weight loss. And if you want to go deeper into this concept and idea, click the link in my bio, go get the free hypnosis session that I made for you. And I also made a training for you as well. You can go check that out and just click in the link in my bio or go to program yourself then. And if you have any questions, feel free to ask them and I am happy to answer them for you is what I'm here for. I am here every Monday through Friday, usually around noon Eastern. A little bit late today. I know I should stop saying that. I am usually here about 12:30. I keep wanting to be here at noon. Will I eventually.

I'm happy I'm here every day. That was a big win for me. And then it was a big win for me to get here closer to 12. I used to kind of be all over the place with the time, but I made, made an effort to be here more around noon. I don't know why I'm a person who kind of runs late in life. So I feel like that's kind of where I feel most comfortable.

I don't know. But anyways, hope everyone's having a nice day. Any weight loss questions are welcome. I am the middle of reading this book. Diets, drugs and dopamine, and I don't know, I'm in a mood. It puts me in a mood when I hear people just talk about the physicality of weight loss without any of the mindset stuff. I really, I. It's triggering for me, you know, I don't know. People are so smart, so I don't. It's almost. Well, it's not. It's not true. But some people are so smart, but they just miss some of the most obvious stuff too. I guess that just happened, you know, that's what I feel like with this book. But I feel like that in general. I feel like when it comes to weight loss, I do feel.

I feel like in the weight loss world. Good lord. I just feel like everyone's kind of missing the mark.

I know everyone says that, but what's up, Ming? Ming says, what is too much exercise? What is too much for exercise? Five days a week of CrossFit? Well, you know, listen, that's a relative question, right? So, you know, a professional athlete, what's too much exercise for them versus someone who hasn't exercised in 10 years and is 50 pounds overweight. You know what I mean? Those are two different answers. So for the athlete, five days of CrossFit might be fine. For the person who has an exercise, five days of CrossFit would my kill them. So we have to recognize that, you know, reality is relative and there's not just like one blanket answer for everyone. So I could never answer that blanket wise, but, um, so you gotta kind of see where you're at. I mean, if you're an active, athletic person who's in great shape and been working out for a long time and now you want to kick your game up to do CrossFit five days a week, maybe that's appropriate. You know, for the average person, five days of CrossFit is gonna ruin all of your chances of success. So I can speak to that in general. I can't speak specifically to five days of CrossFit, but I will tell you, for most people that I work with, most people I work with, my average client's 45 to 70, you know, woman, intelligent, overthinker, usually working, you know, either in their, at their, their job or personally work. Do a lot of stuff busy. And.

If, if the recommendation is to start adding three to five days of intense working out every week, they would absolutely fail. Because what happens is all the energy it takes to get yourself to exercise, to do the exercises, to recover from the exercise, and then to get yourself to do it all over again. All of that energy pulls away from the energy you can use to get yourself to make better food choices. So typically when someone jumps into their weight loss process by focusing on intense exercising, what ends up happening is they burn out within usually the first week, but, but sometimes they'll make it a couple weeks, you know, and I, I rarely even gets to a couple months, you know, and so I, I just don't see the value in that. You know, you don't have to exercise at all to lose weight. And I want everyone to know that.

You could not exercise at all. I didn't exercise anymore to lose weight. I dropped 50 pounds. But what I focused on was I focused on my eating. I really paid attention to the eating and I put all my energy into that. And the idea was that if I can get control of my eating, it's going to be the easiest path forward and it's going to be the easiest path for me to maintain my goal weight. That was always my big focus. It wasn't the weight loss piece, it was the living at my goal weight. And I knew that exercising for me was just kind of hot and cold, you know, and it always was. And I didn't want to fight that fight. I felt I knew one of my strengths was being kind of lazy with the food, so. And just being kind of lazy in general. I'm not a lazy person, like personally, like in, I don't know, I kind of am in some ways, but food wise I am. I don't really like to cook much. I definitely don't like to exercise, just to be honest. And I haven't exercised really in any consistent way in 30 years. And I've maintained the same weight. I exercise more now because I'm getting older and I need to for other reasons, you know, but I never needed. And I think most people do not need to exercise to lose weight. It's not really associated with that. So again, it depends on what your goals are too, you know, so that's not a question I can answer for everyone. But in general, most of you will be better served putting that energy into changing your reading than you will be putting it into exercising like mad and trying to burn calories, which I know some people try to do. But you know, again, you got to look at. Has that worked? What's up? Bookworm? Bookworm says, Jim, do you eat cheese? Yeah, I eat cheese, but I, I don't eat much of it. I am, I would describe my diet as absolutely vegan ish. I, no question about it. Now, when I say vegan ish, let me clarify. I, I don't, I'm a vegetarian. Well, you know, I'm a pescatarian. So I, I do eat some fish here and there.

I don't eat any land animals. Haven't for over 25 years or whatever.

But yeah, okay. And then the veganish part, I don't drink milk. I don't really eat much cheese. The cheese I eat is. And I dare, I didn't even any cheese at all for a while. I. Very little cheese. I like some Parmesan on my pasta on Saturday. I mean, I'll get a little cheese here and there. Um, but I really just don't eat a lot of cheese. Then I read this thing about the microbiome and it was talking about just different things that can help your microbiome out and you know, kind of like, I don't know what the word would be. I'm blanking on the name now. But, but kind of specialty cheeses, like, like a good blue cheese, for example. Right. But cheeses made in the old world style and some of them that have been the word of be. What's the word? What do you call it when you make blue cheese? Like, I'm not, I'm, I'm blanketing on these words. It's not, it's, it's not fermented. I don't, it's not fermented. I'm blanking on the words, but. What's going on? Get older. 51 now, senior moment. Can I say that now? Am I illegally able to say that now? And I forget something. But so, yeah, so I, I eat like a, I eat like a really good blue cheese. I will say on my salad, have a little bit again, not very much, but I will put some, some of that really high quality blue cheese in there. And other than that, I don't really eat much cheese. You know, occasionally I'll put some like mozzarella on my pizza and you know, a little bit cheese here and there, but don't eat a lot of it. I really, you know, for me personally, I, I do kind of, I really do avoid saturated fat and even eggs. I'll eat like a couple eggs a week, whole eggs. And I do eat egg Whites pretty regularly. And so that's kind of the extent of my animal consumption. Don't eat much butter. And so, yeah, I do seek. I mean, one of the frames I look at my food choices through is that I don't want to eat a lot of saturated fat. You know, my father died at 54 of a heart attack. So I take the heart health stuff pretty seriously. And I know there's always people saying, hey, well, I guess I don't know if this is true. You never know it's true anymore. But I did see some articles saying that RFK was going to come out with guidelines saying to increase your saturated fat.

So. You know what I mean? I guess anyone can believe what they want to some degree. But, but I. The stuff I believe, you know, the data I look at, I'm a strong believer that saturated fat seems to be pretty, pretty correlated with, with heart issues. And so maybe it's not, you know what I mean? I know for you, you carnivores out there, you know, I'm blasphemy for me, but I believe that. And even if it's not true, I'm going to take my chances, you know. So anyways, that's kind of how I make that decision. But yeah, not, not a lot of cheese. But I do like, do like the good blue cheeses. What other kind of blue cheese, like, I would eat? I can't remember. What was this book? I don't have the notes in my. I, I read this book. I got the notes for it. I can't remember the name of the book. I, I read so many books, I honestly, they blur one into the other. And this book I read was all about kind of like, did I really not. I don't think I put it in Spy. You know what I do, I've mentioned this before, but when I, when I read books, I take notes on them and then I put the notes into my computer and I have kind of a digital brain. So at this point I got, I got well over a hundred books that I have.

Kind of done this too. But I don't think I've put my new books into in here yet.

So. Yeah, but I would tell you because it was cool, like it was interesting stuff. What stuff that may help. So I know a lot of like probiotics, prebiotics, you know, I don't know. I, um, I tend to believe in the old way ways more Yogurt's an example, you know, called some of the cultured. Cultured, that's the word, right? Cultured blue cheeses. And he had a whole book of different things. They were kind of interesting and I'm just blanking on them all right now. So there you go.

What's up, Jen? Jen says hi. Jim at goal weight for 11 months as of yesterday. Holy huh? So Jen's in the program. Congratulations, Jen. So proud of you. And that's the name of the game here in program yourself then, you know, it's maintaining the weight, you know, so it's not about losing weight, it's about living at your goal weight. And that's what we want. You know what I mean? That's what it's all about. It's getting 11 months out, it's getting two years out, five years out, 10 years out. That's what we're focusing on, right? And to do that it Requires a completely 180 degree different strategy than dieting. Dieting is built for rapid weight loss and rapid weight loss is synonymous with short term weight loss. Because when you do extreme things, they're very difficult to maintain. You know that. So great job, Jen. I'm super proud of you.

Jen says, reminded myself that goal is like riding a surfboard. Looked at my eating and realized I'd subbed out my dark chocolate for dark, dark chocolate, fruit and lots of calories. Threw it out last night, Jen. Yeah, we talked yesterday. Jen was talking, her weight was fluctuating a little bit, right? And we talked about that. And that's what I try to say all the time. You know, again, when the focus isn't just losing weight and the focus focus is living at your goal. I mean, I can't tell you how different it is. And this is, I don't know. I know you hear everything's different, right? Everything's brand new and you've never heard this before. But what I'm telling you really is, I promise you, I'm here every day proving it that what, what are the fundamental differences with dieting and program yourself then is the mindset, it's the goal we're looking at. It's our North Star. And so when it comes to weight loss, the North Star is losing weight, getting to your goal weight. And so you treat it like a sprint and you say, okay, that's the fastest way I can get to my goal weight. And the fastest way to get to goal weight is the most extreme way to get to your goal weight. And so you think about weight loss as this short term, temporary, stressful, difficult, depriving, temporary situation that you're going to do to get to Your goal weight. And with programming yourself, then we're focused on living at your goal weight. So, yeah, getting there, obviously, is part of that process, but we're not in a rush to do it because we value stability over how rapid you can get the results.

And so when we do that, we aren't stressing ourselves out ever. I mean, even right from the first day of the program, you're. You're calming down, you're relaxing, you're centering and grounding yourself. And it's different than a diet, you know, what do you do on the first day of your diet? Are you relaxing and calming yourself down when you start your diet? No. You're freaking yourself out, you know, and so it's literally. It's just. It's two different north stars. It's two different completely starting points. And so with program yourself, then it's all about, how can I shift my mindset, my lifestyle, my behaviors, so that I can live as a thin and healthy person for the rest of my life on near autopilot? And part of that process is realizing that over a lifetime, I mean, over a month, over a year, going to have ups and downs. Different things happen. All of a sudden, the dark chocolate squares turned into dark chocolate at nuts. You know, you didn't. Oh, I didn't realize it, you know, and your weight goes up a little bit. So again, we program yourself. Then we structure our reading so that when this does happen, and it always does, our. Our. Our eating fluctuates because our life fluctuates, Our moods fluctuate, our thinking fluctuates. And so for. For Jen, this happened. We talked about it. She recognized it, I was able to address it, and again, able to still remain at her goal weight, you know, and so. And that's the point. We don't freak out. You know, we're prepared for this. Again, program yourself. Then one of the big differences is where with a Diet, you're starting 100 perfect, right? Every diet you do, you start the first day being 100, following the plan. And the goal is, how long can I be 100 for? It's like an endurance test. But program yourself. Then you just start off with what you always do. We're not changing much or changing. You're gonna start listening to a hypnosis session in the morning. You're gonna start moving, you know, going through your goal weight blueprints. Okay? You get this thing here, this goal weight blueprint. So you kind of work your way through this. This is your roadmap. Basically, it Takes you through the goal weight, pyramid, mindset, lifestyle and eating just strategically so that you know what to do. And you start to slowly and systematically implement that plan. You learn how to run your mind and you use a 60 second hypnotic technique at night to kind of reprogram yourself. And we slowly and systematically and strategically aim towards your goal of living at your goal weight by transforming your mindset, lifestyle and eating patterns. And so it's got much more of a foundation to it than dieting. Dieting has no foundation because you're just jumping into it 100%, winging it, trying to do everything perfect. And it's just, it's in no way is that set up for long term success at all. This has nothing to do with long term success. Even to the point that, you know, when you see, you know, what we're doing here and you reflect on the fact that you've never done any of this. As much as you've tried to lose weight in your life, as much effort and time and money as you've probably put into losing weight, you have never strategically or systematically worked on your mindset or lifestyle and, or your eating, by the way, because I understand, I know you've tried a million different eating plans, but there's a difference between being given an eating plan of like, oh, don't eat carbs, and strategically figuring out your eating in a way that works for you. I mean, they're just totally different. So again, when you, when you take a more holistic, comprehensive approach at your weight, it's, it's, it's totally different. You'd never done that, you know what I mean? Again, dieters just take, you know, a wig and a prayer. Just try and hope that this time following the plan is going to work, you know, and when it doesn't, you have nothing, you know, I mean, you have no place to go to. So great job, Jen, super proud of you. 11 months is wonderful. And even better, I'm super. That's so good. Seeing the chocolate turn into chocolate fruit, I think that's wonderful. It's stuff like that sometimes, you know, it's the silliest things that can get us. But, but that's no big deal, you know.

Aged cheese coagulation, it's an aged ripening process. All right, there it is.

Yeah, coagulation.

Anyways, yeah, so like I said, but I wouldn't eat a lot of cheese. I mean, I don't know, like cheese. It is interesting. Cheese consumption. I can't remember the numbers now, but cheese consumption has gone up so much. I wonder. Let me see. I'm gonna try this thing out. I'm using kind of this new. Let's see, let's see.

How much has cheese consumption gone up? Let's see if this comes up. I remember writing this, this stat down. And I'm just wondering if it's going to find this out of all my notes. If this found this, this would be pretty impressive. I will find out. We'll see. Oh, my God. 70 results. But anyways.

Cheese consumption in America has gone up so much, it's crazy. Yeah. Well, here you go. Right. So, yeah, so in 1970. 1970, it was about 11 pounds a person, cheese consumption a year. 1980, it was 22 pounds.

In 2000, 32 pounds.

In 20, 22, 42 pounds. So, you know what I mean? We talk about the obesity epidemic that basically started in the 70s, late 70s, you know, something that coincided with that is that cheese consumption quadrupled for the average person.

So now how did that happen? Right. Well, there's a lot of advertisements for cheese. There's a lot of cheese subsidies. So it's cheap. You know, they start putting cheese in everything and you start eating it and everything. So again, I mean, for me, cheese is extremely calorie dense. Cheese is an extremely calorie dense food.

You know, and so it's definitely a food you want to moderate. I don't know. It's going to be a hard time eating lots of cheese and being able to control your weight because there's tons of calories in it, there's no fiber in it and it doesn't take up much space. It's very, very calorie dense. And so you're going to consume cheese and you're going to consume lots of calories. It was like we were just talking about the beginning, how to feel more full. Right. So if you think about like a satiety rating of food, satiety rating of cheese is kind of low, relatively. Right. For the calories you're consuming. So.

You know, it's not a mystery, I guess. You know, it's a mystery maybe why we eat so much cheese. It's not to me, but.

Anyways. Yeah. If anyone's got questions, feel free to ask them any weight loss questions.

Because it doesn't have to be a mindset, be anything you're struggling with. Bookworm. Says me too. When it comes to researching through books and medical journals. Oh, great. Yeah. That's a way to do it. I mean. Yeah. Because if you read a lot of.

I mean, if you read a lot of non fiction, right? It's just like, especially if you read a lot of non fiction in certain subjects. So I, I cannot. I mean, I've read thousands of books. You know, I read on average 50 books a year, you know, over the last. Yeah, I mean, I've been reading like crazy for. Is it thousands of books? Well, it's well over a thousand, definitely. But, but a lot of those books, most of those books are.

I'm laughing at myself because the books all kind of start looking the same, sounding the same. You know, there's a lot of overlap with them. My daughter always laughs at me because the covers always look the same. It's always like a picture of an apple, a picture of a piece of cake. It's just so funny. They do look a lot alike. But most of the books I read are about, you know, weight loss, nutrition.

And then transformation, hypnosis, psychology, you know.

Neuroscience, all pretty much all. Anything to do with the mind, Transformation, change.

Yeah. And you read that stuff and again, it starts to, it starts to blur together a bit. I teach it all too, so I like teaching it, you know what I mean? So I use those notes to teach classes and stuff, and it's helpful to teach it, and it's obviously helpful for people to, to hear that stuff.

Lori Anders says, cheese is my friend. Yes, cheese is a lot of people's friends, but sometimes, sometimes, sometimes we got friends that aren't good for us, you know, so again, I'm not a fan of saying get rid of the cheese. I don't think you ever have to. Very rarely do you really need to get rid of the, the, the food itself. It's really not the food so much. It's the behavior with the food. More often than not, sometimes you got to get rid of the food. Sometimes certain foods just are too much for us. Okay, that's true, too. But more often than not, I've seen a lot of people, because most dieters have never really focused or learned how to moderate. You know what I mean? Like, they've never, like, in a strategic way, learned how to moderate foods. And so what they do is they do the all or nothing approach with foods. It's, oh, that's it. No more chocolate, no more sugar, no more carbs. Right. And then from that point forward, they're never supposed to never eat those things, Right? And then when they do eat one, oh, I blew it. I was doing so good, too, and now I blew it. And I go back to eating all the carbs and all the sugar and all. All, all of it, right? So I'm program yourself then we follow an all or something strategy. And so again, I don't think that, I don't think cheese, it could still be your friend, but it might just be a friend that you move away from and just visit occasionally, you know, because again, if you're eating cheese constantly, you're just gonna have a, you know, if you got a weight issue and you want to lose weight and you're eating a lot of cheese, you're probably gonna, you know, wanna dial that down a little bit to make the whole thing easier for the most people, you know.

What's up? A says, since I saw your video about imagining your higher self, I feel her presence and make her right decisions. Make the right decisions. That's awesome. That's a great technique. I mean it's. One of the core techniques we use in the program is to imagine yourself as the person you want to be. And that's really what you do. You start imagining yourself as the person you want to be more and more and more. That's the, the core of the program yourself thin technique, right? So in Program yourself then there's three main points. There's knowing what to do, right? You need to know what to do. And so that's why we have the goal weight blueprints, right? This is literally all of this is knowing exactly what to do, how to think like a thin person, live like a thin person, eat like a thin person, customize to you, you have to know what to do. The other side is you need to be able to get yourself to do it. Knowledge isn't enough, okay, you can know exactly what to do, but if you don't know how to run your mind, you ain't gonna do it. Right? And so you, you all know that you all have a sense of what to do and what not to do. Whether you actually do that or not is a whole nother story. So the program yourself then technique shows you how to take control of your mind. It's a 60 second hypnosis technique, but the core of it is basically imagining yourself as the person you want to be. And you just start doing that more and more and more. And so what happens is you start thinking of yourself as the person you want to be. You start planning and preparing to be the person you want to be in different situations. And, and you start unveiling strategies to help you be that person, you know. And so again, I think it's a very practical approach to practice being the person you want to be. And I, I don't know how anyone could disagree that that's going to be valuable. You got to know that just knowing what to do is not enough. You all know what to do. If you were a robot and you just typed in what you're gonna eat all day and you did that, you know, a weight problem, the problem's a lot less the knowledge of what to do and a lot more the problem that you don't know how to get yourself to do it because you don't know how to run your mind. So again, you need, you need to know what to do. You need to know how to get yourself to do it. And I believe you need a support system to encourage you along the way too. And so that's what Program Yourself then is, is all about, you know, but, but nice job. A. Keep it up. Keep thinking about yourself that way and go deeper into it because that is such a, such a powerful technique. It's the whole program. I mean, really. Bookworm says all through university, I read a lot while doing my degree in psychology. My reading is endless. Yeah, that's great. I love reading too. And I mean, it's important to understand, you know, we're talking about program yourself then. It's really about programming your subconscious mind. And we do that in a number of ways. I mean, clearly one of the main ways we use is hypnosis and self hypnosis are a huge part of it. But one of the most powerful ways you can program yourself is to read books, watch documentaries, learn things. When you learn new information, it changes the way your mind's wired. And I, you know, good lord. All the books I've read on food in the food industry and processed food and what sugar and refined carbs and processed foods do to your body and what they are, all that reading has absolutely rewired my brain differently so that when I look at processed junk food, fast food, I don't have the response I used to have because I think about it differently, I see it differently because I know it differently now because of those books. So, yeah, reading books, I think is a real underrated, under know, undervalued.

Part of the process. And I think reading, reading stuff and, and that's been proven too. They've done studies, actually, I think this is interesting. They did studies where they took a group of people that wanted to lose weight. And these were obese people too. So they were in the obese category. They had some of them with support following a diet, and they had other. The other Group, what they did is they taught them about food and not just about nutrition and good nutrition. They, they taught them about the food industry. They taught them about processed food. They explained how it was processed, what that meant, how that impacted how the food, you know, worked in your body. And the more they started to understand how these companies. Oh, here's an example. The, the food companies are the cigarette companies. Like literally, Nabisco and RJ Reynolds are merged together. They're the same company. So I mean, when I say that, I mean it literally. The parent company of Kraft and General Foods and is Philip Morris. So these food companies are the cigarette companies. And they brought the same exact thing with the cigarettes to make the most addictive product possible, use the most aggressive marketing possible, and sit on the science of how bad it is for you. They brought all three of those things right into the food. And we wonder why we got an obesity epidemic. That's why. Okay. And so.

Anyways, I don't even know what I was talking about there, but. But it's trait of thought, but just something to think about. Oh, that's what I was saying. They're the two groups. So. So the more they, then they taught these people how they were being screwed and manipulated by these big corporations, that group ended up losing more weight than the group that had a diet and support. So it does seem that when you see the truth and you start to realize what you're up against and who these companies really are, people start to naturally start changing their behaviors. And, you know, I think that makes a lot of sense because I think people hate being like, manipulated and screwed. But I don't think you think of it that way. I think it's funny because I think most people, they got warm, fuzzy feelings for these food companies.

You think about the cute, the cute little Keebler elves, you know, instead of some lab chemist, you know, working in a lab, making the most addictive food possible. You know, you think Ben and Jerry's ice cream, and you think two hippies up in the mountains of Vermont in a cabin, you know, getting high and trying different flavors of ice cream. You know, you don't think about them, the scientists putting someone into an FMRI machine, scanning their brain in real time and dripping different ice cream solutions onto their tongue to see which ones light up the pleas pleasure centers of the brain the most. You see the difference there. You know, we see the marketing over the reality. And when you strip the marketing away and see what you're reading with clear eyes, it's a lot less Appealing. And it's a lot less appealing to most people. But the problem is that most of us live in the hypnotized world of the marketing of the food, and we can't see that. So we fall into the trap of thinking these foods that really aren't that great are the most amazing thing ever, because the marketing kind of got us. That's a component to it.

Diane says, what about cottage cheese? Yeah, cottage cheese is better. Cottage cheese, yogurt. And again, I. I don't. I'm just. My brain's gonna shut down. And.

Some days I remember stuff real well, certain things, and some days I don't. And because I. I don't. For me, years ago, I. Because I used to drink milk, I used to eat cheese. I was never a huge, huge dairy person, but I used to consume quite a bit of it, you know, the average person. And.

I. You know, I learned stuff 25, 30 years ago about milk that just did not. It just changed the whole vibe of it for me. And so, to be honest, when it comes to, like, cheese and stuff, I don't. I'm just gonna shut it off in general. And so I forget a lot of the details of it. That's why I don't remember cheese very well.

So, yes, cottage cheese I do know is better. Yogurt's better. Just the way it's prepared. It's got more bacteria and things in it to help you digest a little more easily.

And that's what I mean. Like the blue cheese, the way it's cultured, it just. It interacts differently in your body than the cheese here in America. I mean, people in Europe always say that. They look at it like cheese and body bags because it's just encased in plastic, you know, and they don't do that out in Europe. They take cheese a lot more seriously. I mean, they've been doing that for generations. You know, it's just part of. It's a whole different part of their culture. And the cheese itself is just completely different. And they've tested this, and it interacts much differently in your body. They're totally different. Even. They're both called cheese, and there's both dairy in them. They're just completely different. So, yeah.

Robin says so. True. Yes. Visit cheese occasionally. I enjoy it too much. Yeah, I get it. Right. And we all have to do that. I mean, listen, I love bread so much. Like. I mean, like, sourdough bread. I don't know anyone that could enjoy it more than I do. You know what I mean? Like, I love sourdough bread. It's one of my favorite things in the world. I love bread in general. I mean, I just always have, you know, and so I do love it, but I can't eat it every day. If I want to achieve my weight loss goals, you know, or at least achieve my weight loss goals in a comfortable way, maybe I could eat lots of bread and then I'd have to, you know, I don't know. It just be. It would be a lot harder. It triggers me. It makes me hungrier. I think about it all the time. I want to eat it all the time. I start eating all the time, I start craving it more. So, you know, one of the things I had to do. And you're talking about someone. I was a carb. Carboholic. I mean, I would eat. My mom is the funniest lady. She's the only lady I've ever seen who you will go to dinner at her house, and she might make you two or three different pastas. You know what I mean? So it's like. It's crazy. So. So I grew up eating pasta literally every single night. Loved it. Bread constantly, multiple times a day. And so weaning down the flour in the form of bread and pasta, it took a while, but here I am now. And for a long time now, I really mostly only eat bread on the weekends, or I only pasta on the weekends most of the time. I mean, again, there's sometimes, you know, pops up in here and there, but. But overall, I really don't eat it. And so I've done the same thing, you know, but I did over time and just do it instantly, you know, I slowly kind of weaned it down and trained myself to. That's how I do it. And it's a nice. It feels comfortable now. It feels right, you know? Would I like to eat bread every single day? Yeah, obviously I'd eat every single day. I'd be eating it right now if I could. But if I do that, I know my weight's gonna go up, I'm gonna have health issues, and it's gonna be harder to deal with my weight. And it's just a downward spiral for me. So it's not. That's not appealing. You know what I mean? So, yeah, I like the taste of bread, but I don't want. I don't. It's not worth the price. So I figured, okay, how much? Where's the sweet spot for me? And for me, the sweet spot I've found is. And again, you Know, in program yourself. Then when we talk about eating, we structure our reading. We have clean days and pleasure days. Okay? And it's a concept. And when I first started this, I started with one clean day, one a week, Mondays. And now I basically have Monday to Friday is clean, you know, and even my pleasure days are cleaner than they were too. So I don't make it sound. Because it's free for all on pleasure days. That's not what that means. But yeah, I. I worked on slowly and consistently dialing down the bread and the flour to being just in the weekends. I compressed it and that makes me feel good. You know what I mean? Like, it's because it's a nice balance. I never have to say I can never have bread. I can have bread. I'm just gonna wait till this weekend. Most of the time, you know, I slip it. So this week, it's a funny story. I don't know if you'll follow the chronicles of the sourdough. My brother had made sourdough. He's gotten all in the sourdough. My brother gets into crazy stuff sometimes. And he's so talented because, I mean, his bread was just phenomenal. It was so good. I walked into his house and I says, oh, my God, would you go to a bakery? And he's got made it. I said, you what? I didn't believe him. I couldn't believe it. Never knew you can make this sourdough in your. Just your house. Anyways, it was so good, and I love sourdough. So that kind of kicked off a week. He gave me half of it. And it's like, you know, what if. Take it. So I've been eating sourdough during the week now again, I moderate it. I'm not eating a ton of it, but I literally bought some more today. So this is what I say though, too, about that. Our eating is a. It's not a static thing, right? So all of a sudden, for me, sourdoughs get dumped in my life. You know what I mean? All of a sudden, oh, it's. Now sourdough is a thing. Do you know what I mean? But this is life for all of us. A lot of you are dealing with Halloween candy right now, right? Like last week you have thing last two months ago, you weren't thinking about candy. It wasn't a big deal. Now all of a sudden, I'm struggling with candy. You know, this is why diets don't work, though, because diets are so rigid and fixed that as soon as, like, life Starts showing up and you get a little wobbly. It just feels like you're way off the path. You know, there's no flexibility with the diets, you know, so with program yourself, then we weave the flexibility in right from the beginning because you need to be flexible. You know, if we're going to talk about living at your goal weight for the rest of your life, we need to have. We need to have, you know, this ability to kind of be flexible and adapt, you know, we need to have the ability to get off track. Oh, look at me, right? My clean days. Oh, I'm eating more bread on my clean days. Oh, I didn't fail. I mean, I'm not looking at like that. I know in my head, I'm like, I know I've eaten some more bread. If my weight went up a pound or two this week, I would know exactly why, you know, and so I'm not freaking out about it. I'm going to work on it. You know, what's the sweet spot? How much break do I want to have to weigh what I want to weigh? I take both those into account, you know? So Fred says, I like to think that the clean days are pleasurable, too. Yeah. Hey, listen, the clean days are pleasurable. No one loves a salad as much as I do. I love salads. I love my breakfast. I love my clean days. But no, I don't give a. There is no salad on the planet that tastes as good as the pizza I make or the pasta I make on Saturdays or the burritos I get from my favorite burrito place. You know what I mean? So I. I get what you're saying. Fred and I agree. I love the. The clean food. I love it. But come on, we can't. We can't bullshit ourselves, you know what I mean? Now, again, I don't know what food it might be for you, but market compare. I love apples. I mean, I love apples. And especially right now, like, it's. It's like apple season around me. So you can pick your own. It's all fresh apples. It's so good. And there's different kinds, and. And I love apples. I get upset. I think about them. I started eating more apples. I'm eating them. But that apple's never going to be the same experience as chocolate cake or a brownie sundae. You know what I mean? Like, we've got to accept that and recognize that they literally. They just affect us differently, and that's okay, too, you know what I mean? But. But I think we got to Be honest with ourselves. Now, you may not be like that, but. But I certainly am. So I love my clean days and I do enjoy them and they are pleasurable. But I also have meals that for me, I can eat exactly what I want. Like, like. And then for me, I do. I, I love eating salads, but I also love eating, you know, cookies or whatever dessert I may have. I love eating my pasta, you know, I mean, I love having my bagel sandwiches, my burritos, dessert, whatever, having some wine. I love those things too. You know, I love them differently, but you know, I love them both. So Christy says, it's the feeling you have after a so called pleasure that I can do without. Ah, Christy. Though. But Christy, no, no, no, no. Come on, Christy, you gotta read, you gotta go. Christy.

Go in here, go into your handy dandy blueprint, okay? And again, you got the PDF of this, right? So go into your blueprint and go to the eating section today and read about the pleasure meal, okay? Because my pleasure meals, I feel incredible afterwards. So again, pleasure is not binging, pleasure is how can I get them. So let me. I love pasta. Pasta with spicy red sauce is probably clam. Pasta with spicy red sauce is probably my favorite pasta on the planet. Probably my favorite meal there is, okay? So I looked at pasta, I said, where? How can I get the most pleasure possible out of this meal? Now I know people's instincts initially said, well, eat as much of it as possible. I don't do that because I take into account when I look at the pleasure of a meal, I take three things into account. Anticipation, consumption, and consequence. So when I say how can I get the most pleasure out of this meal? I'm taking consequence into account too. So if I eat so much pasta, I feel like I'm going to blow up at the end of it. How's that the most pleasure? If I eat so much pasta, I feel like a loser and a failure and that I'm not gonna sleep tonight. And then I feel tired and I feel gross. How's that the most pleasure?

You know what I mean?

So I know we never pay attention to consequence because we just think food only exists up until it's done. But that's not true. Six seconds after you're done, there's the consequence phase. So I don't consider the pleasure, I don't consider it pleasurable to just way overeat. I think a lot of people confuse pleasure with binging. And so for me, this the best pleasure, the most pleasure I could possibly get out of the Food is to eat as much as I can and still feel okay afterwards, physically, mentally, and emotionally. And that's what I do. I literally eat the same amount pretty much every week because I figure out the sweet spot. If I eat more than this, I'm gonna feel like shit. If I eat this much, I feel. I feel fine. So. Very important distinction to make there. Right? Yeah, yeah, yeah. You get that, Christy? That's all right. Yeah. We're always learning. But that's a huge distinction. If you get that one, it's really important.

Yeah. You can. You can order the printed one. I get. I haven't really been. You can go. Christy, if you go into the Circle app, you scroll down, you'll see the. The little post for it. You can order it there. I am gonna send out another link for it. I. Because I've only kind of had it sneakily in the Circle app because I gotta mail them out at this point.

So I haven't been in any rush to mail them out. It's so funny. But, yeah, they're there. So if you go find it in Circle, you can go order it and then I'll mail it out. But I know I gotta do that. I haven't been wanting to do that too much.

I struggle with the amount being triggered. Yeah, well, of course, Christy. Yeah, I mean, I struggled with that too. You know, I mean, like, that's not a weird thing. We all start pretty much from the same spot, you know, but it's about. Again, it's the reader rehearsal, paying attention to the routine, starting to structure the eating, having intentional pleasure meals, having intentional clean meals, and start to optimize them. You know, that's what we do again in the goal weight pyramid, right? We got mindset lifestyle eating, and there's subcategories for each that we go through in this book. And that's why this book is thick, because we go through all the details to figure this out. And with the eating part, there's three main parts we go through. And the first one's always awareness. Becoming more aware of what you're doing, which everyone needs to develop. I. It was funny. I was talking to a group of clients that I've been working with for a while and coaching with yesterday, and. And we were talking about, like, what's the biggest. What's the biggest thing that's helped you? And without exception, everyone said more awareness. And it's the thing that people coming into the program really value the least. They just don't think much of it. Most dieters don't really think about awareness because most people are aware of what they're aware of and they think so I'm aware of everything. You may have some sense. I'm not aware of everything. I get that. But I'm pretty much know all the food I eat. But you don't. I promise you, you don't. So awareness is the first step of eating, Getting the eating under control. Is awareness the next one? Structuring it. You've got to have some structure. You need to have some foundation in your eating. And it's not like a meal plan, like a 30 day meal plan with rigid. It's not that at all. It's starting to figure out what works best for you when you eat, what you eat, how long it satisfies you when you eat again. And you start to get a sense of which foods satisfy you, which foods keep you going, you know, and so we strategically figure that out. And it's about.

We all have to figure that out because we're all different. So what sustains me may not sustain you, and what sustains me, you know, you may not like, you know what I mean? So we got to figure out for us what works best and that becomes a lot of the structure. And then there's optimization, you know, and then we go to work and just optimizing it for the rest of our lives. I'm still optimizing. I've been doing this for over 30 years personally and I'm still optimizing and I love it. It's so funny, like I'm starting to. This year was funny because this year I'll give you an example how optimization just happens in its own time frame is that I.

Last year I joined a farm share or a CSA or I don't know what else they would be called, but basically you go to the local farm and you give them some money at the beginning of the season and then every week you get produce. Okay, so I did this last year and we got our produce and it was great, it was amazing and it was really good. This year we did it again. But this year we got tons of lettuces. And so this year with the lettuce I get from BJ's, the mix I get every, everything. I started adding these fresh lettuces to it and I got addicted to them. And so now the CSA just stopped and those fresh lettuces stopped. And so now I'm like, I need to have more lettuces in here. So now what's happened is from the beginning of the Summer to now, my does, my lettuce intake has almost doubled. And so now I'm like, okay, how can I have lettuces all year? So now I'm kind of exploring hydroponic setups that I could have in my house to grow lettuce all year. So I don't, you know, again. But it's just a starting step. I'm not saying I'm gonna have it done next week, but I never. I never thought of that. I know. I don't know. I don't think that. Holy. Imagine if I just grow all my own organic greens right there. Pick them, eat them. Oh, my God. You know, and that's ex. Look, I'm so excited about that. You know what I mean? And so it's always like this for me. I'm so excited about it because I keep optimizing and I think it's the optimization that's really hooks you because at the end of the day, you have to remember the big issue that no one ever talks about. No one talks about this, is that most dieters, what they do is they give up the excitement and the pleasure of the food for the excitement and the pleasure of the scale going down. Okay. But then once the scale stops going down, you get to the goal weight. What are you looking forward to now? Can't look forward to the food again. You put the weight back on. You can't keep looking forward to weight loss. You get too thin and get sick. And that's why I think a lot of people get in trouble. What are you paying attention to now? What are you excited about? What are you growing with? What are you focused on?

People have an answer for me. So in program yourself then we take our weight loss rapid and personal development right from the beginning. We really start to frame this process as one where you're turning yourself into the best version you possible. And one aspect of that version of you is your weight. So we're intentionally making it so that the weight is a sub focus of the main goal. And the main goal is for you to be the best version of you possible. That's the main goal. Because I know again, we're focused on living at your goal weight. So I know when you get to your goal weight, you need something to look forward to. And that's the optimization piece. So I love this because I keep improving and most of the improvements I focus on. I mean, certainly there's my, my work, my professional one, but a lot of it's all this stuff here. It's the mindset Lifestyle and eating. And it's mostly, I would say primarily it's the lifestyle stuff. I've got the eating stuff really dialed in. Occasionally, like, the lettuce thing comes, and that's cool, but usually it's more the lifestyle things that I'm focusing in on and making stronger and stronger and stronger, stronger, improving, tweaking, optimizing. And I keep feeling better and better and better. So. But. But I'm still motivated, you understand? That's what I'm trying to say. I'm as motivated now as I was 35 over 30 years ago when I was 50 pounds heavier. So I'm, I'm, I'm more motivated now than I was when I was losing the weight. That's what you all have to focus in on. That's what I want you to hear. Because when you can figure that out, everything's different. It's just a completely different process. Yeah.

Christie says right now abstinence is working. Yeah, but I know abstinence isn't sustainable. I, um. Yeah, yeah, it's like that, Christy. But again, yeah, just get, get to work on the eating blueprint. You know, even if you, you don't get this right away, just today, go into the. Go in and read the. Again, you got the PDF of this. Go in and start reading it and definitely read the eating piece, because it's going to show you how to structure things and how to use your absence. Because again, we can use abstinences. Remember, program yourself dense all or something. So when you go to see in a diet, you go to abstinence mode, and then you do it as long as you can, and then you go back to what you always did and program yourself. Then, fine, do abstinence mode. And then when you feel like you can't do it anymore, learn from it and take some of it and do something still. So we learn a lot through abstinence, but a lot of times we can't maintain it. But we take what we learn from abstinence and we turn it into sustainability. And that might be letting go of some of the abstinence, you know, but that's fine because again, you don't need to be perfect to lose weight. You just need to dial the calories down statistically by a percentage. So you don't need to be perfect. Yeah. Christy, check that out. Yeah, you're the eating part. I think you're gonna love that. That's. Most people go right to that, so I'm surprised. But yeah, go skip right to and check it out. Again, it doesn't matter how you go through this book, by the way. You know, for any of my clients here, you can go through this in any way you want. I just, I put mindset first, lifestyle eating, because that's the. I mean, ideally, I think what I would do is I'd say mindset eating, and then lifestyle is probably how I would say go through it. But most people won't go right to the eating part. But the mindset part, as you can see, is the foundation of the whole thing. And so if you just do the eating part, it most likely won't last long if you don't do the mindset work, you know, so. Yeah, still in diet mode. That's okay. Yeah, yeah. Track and everything. Well, yeah, I get that, Christy, but, you know, again, I, I know you're working with a coach, too. So it's like, you know, you're in the position where you're kind of between two here, like in the middle of the tug of war. Right? So it's like, you know, you invested this money to work with a coach and, you know, part tracking everything is part of that process, I'm assuming. And so, yeah, you're, you're in kind of weird spot with that, but that's okay. You know what I mean? Do that stuff and track and, you know, follow that plan. But, you know, do the program yourself then stuff while you're doing that, because it's going to be the. Of the net that catches you.

When the second your contract with that coach ends. I bet. So anyways.

Man. Man says, what's your protein source then? My main protein source is beans. Beans is my main protein source.

And then, you know, there's protein in everything, folks. So you don't need nearly as much protein as you think you do. That's another story. Robin says, any tips for staying consistent? Oh, yeah, for sure. And it's going to be a tip you're not going to like. Yeah, you're going to think I'm being a wise guy, but I'm really not. But I want you to think about this because everyone asks this question, how can I be more consistent? But let's, let's unpack that a little bit, right? Because I'm a big fan of language and what you're asking me is a surface level question. Right. Makes sense. So there's surface and deep level communication. So surface level communication is I got in the car and I went to the store and got some chips. Right. Deep level communication is I, you know, walked outside, open up the car door, took the car keys in my pocket, put the car keys in the engine, turn the ignition on, put the car in reverse. Put it in reverse, whacked out. You know, I mean, that's a deep communication, right? So a lot of times there's presuppositions in questions we ask. So when someone says to me, hey, any tips for staying consistent? What they're really asking is, hey, do you have any tips for staying consistent? When I completely and totally dramatically change up my eating and lifestyle instantly in one day, is there any way that I can completely change all my eating instantly in one day and have it last forever?

You know, it's so put in a different way because I know you can't. The dieting thing is so embedded in us, we can't even see the ridiculousness of it. But it's like if. Imagine there was some program out there and it said, in order to learn piano, you have to play eight hours a day. You know, and so you start. You start it and then you do it, and you're like, you get through the first eight hours. The next day, your fingers are killing you and you hate the piano and you can't get yourself to do it. You say, jim, do you have any tips for how I can stay consistent with my piano routine? I said, what are you looking to do? I'm looking to play eight hours a day. Oh, yeah. My tip is don't play eight hours a day. That. That would be my tip to you. See, because you're thinking, Robin's thinking, I got some magical answer that could make your consistent to all of a sudden jump into a carb free plan, or all of a sudden not eat for 18 hours, or all of a sudden just fast or whatever it may be. And so you're thinking you're gonna do this extreme thing or track every calorie. Don't tell me that's not intense, right? Christy, it takes a lot of focus and energy to track everything you eat. So that's extreme too. It's weird, right? It's. It's unnatural and it's weird, and it takes lots of energy. And so most of the time when people ask me how to be more consistent, they're leaving the part that's the most important part to change. Out of the question, right? And so anyways, my. My main. Yeah, my main tip to be consistent is to make it easier to be consistent. Stop trying to do too much at once. Most of you are trying to change your breakfast, lunch, dinner, snacking, after dinner, eating all at once, you look to go from what you know and do automatically to completely making you make over. It's estimated to make over 200 food decisions a day. So you're looking in one day just to go from making all those decisions automatically to making them all consciously, logically, and it's exhausting. So the plan would be to make it easier for you to be consistent by attempting to do less. And I know no one wants to hear that because everyone wants fast. Everyone's fast. Fast results, right? Yeah. Christie says so much energy. I know that. It's just. Again, I would much rather put that energy into things that are going to last. But again, Christy, what I say to you, and I say this with all the care in the world, is I think when your contract with your coach ends, because I think you think of it this way now. I think. I think you're doing this stuff because you feel. And this is completely normal. Please understand this, that when we invest in something, we feel like we gotta get our money's worth with. So you're gonna follow this thing, but in the back of your mind, if you have this idea that as soon as this is over, I'm gonna. I'm not gonna track anymore. I'm not gonna do this. Like, that is, like, one of the main things I focused on, because as soon as I was like, I'm not gonna. I'm not gonna do this. As soon as this happens, I'm gonna stop. I stopped doing those things. And I only did things that I was expecting or planning on doing long term, you know, and so it's been years now where I only focus. It's been decades where I really focus all my energy on things I'm gonna do long term. And. And, oh, my God. Because what happens is real change does not happen instantly. You can't do it quickly, you know, because you suck when you first start someone. Eva in the program, she put the greatest picture. I gotta, like, have it here. I gotta be able to show you all stuff.

I'm going to show you this. I'm going to do it. No, I'm not. Do I have my. I have an iPad somewhere. Let me just look real quick. I'm gonna see if I can charge this thing up and show this to you. I'll never be able to. I'll never be able to get into it. Okay, I'll just describe it to you. Anyways, it said it was three pictures of an. It had, like, a bullseye shooting arrows at. Right. And so it said when you first start and it showed the arrows. Like, one was up here, three of them were on the ground, right? And it was like, the first month, and then it shows. Four of them hit the thing, but none of them hit the bullseye. And it's like, after a year, and they're all hitting, like, the bullseye, you know, And I love that so much, because the diet industry, one of the big things they've done is they've really put this idea in your head that you really put this idea in your head that you.

Can just change instantly, you know, and that's what everyone wants. You know, everyone's impatient anyways, obviously, but this idea, how fast I lose, how fast can I do it? And it's like, the faster you do it, the less longer, less. Like you can keep it up longer. Does that make sense? I hope it does. So I know the idea, right? So let me sum it up in a. In a great quote that most people overestimate how much weight they can lose in a month and underestimate how much weight they can lose in a year. And so when you start having a longer timeframe that you give yourself to succeed, what happens is you can ease up on the process. You don't have to have your foot all the way down on the gas. You can do it more comfortably. And if you set yourself up to do this in a more comfortable way.

While in the beginning you may want faster results, what starts happening after a month, two months, three months, six months, a year? That's where the transformation really happens. You can't transform in a month. In two months and six months, 95% of dieters that lose weight put it back on. So just because you lose weight doesn't mean you transformed.

So again, transformation is something that really has to happen.

Transformation is really something that has to happen.

Over time.

You know, that. That's kind of what. What has to happen. And there's no doubt about it. There's no other explanation. There's no definition other than that. Christy says 110 grams of protein, 90 grams of carbs, 45 grams of fat, walk four miles a day and lift four ways a week. I'm tired. Oh, and 80 ounces of water and 25 grams of fiber. Don't forget sleep and stre. That's what I mean, Right? Stress management.

Yeah, it's just. You know what I mean? Like, I. I get it, too. I totally get it, Christy. It's the all mode, right? It's the all mode. But again, and you're feeling it, you know, because this is what I say. I was just talking about this yesterday. We're talking about great, better strategies to use. Better strategies are ones that make you feel better, you know, and it's like. I know, I know, because I. And I'm not picking on you, Christy, because it's like this is just. This is the norm for people that are really committed too, by the way, is that you do this, but it literally requires you to have an accountability coach in order to stick with it, because the second that coach is gone, you'll never keep that up. You'll never do that. The only thing that keeps you doing that is the fact you invested that money and you have this person who's going to judge you if you don't do it, you know, and so it's not an intrinsic motivated process. It's not a process that you want to live with that you enjoy or that makes you feel more energized or more calm or more relaxed. It's just, you're just running faster on the hamster wheel and you're more motivated right now because you got some other factors in place that aren't going to be there long and the coach is going to be gone. The coach will be gone. And. And are you gonna be able to keep that up? And now the question is, if you're not able to keep that up or don't want to keep that up, what's going to happen? You know? And it's like, again, all those things, it requires so much energy and attention to keep all that up every day. I know I've done stuff like that. I've done so many challenges, and I know what it's like. But it's like what I learned from the challenges is that.

They were temporary. You know what I mean? Like, I burnt out. I didn't want to keep them up. It was too much. And what I started doing instead is I started looking with an eye towards installing things, automating. That's another thing we were talking about yesterday with people in the program that are successful. They work on automaticity. You know, habits, behaviors, routines that are automated that kind of happen just on their own. You know, you can do good things too regularly, right? You all brush your teeth every day, and you don't have to think about it. You just do it naturally. That's probably for most people, the toothbrushing is the healthiest, the healthiest thing habit you've ever installed, you know, but once you understand the power of habits and you use it strategically, you can install lots of habits. I'VE got tons of habits. Like, I've got like 10 habits, like brushing my teeth. I got a brushing teeth habit, obviously. I got a water habit where I drink one to two of these every single day. I have a meditation habit. I meditate every day. A stretching habit. I stretch every day. It's just a couple minutes sometimes. Okay, so again, I don't do a lot of the time. All this stuff I've weaved into my life, right. I have a breathing exercise habit. I do. I have a push up habit. I do. I have a squatting down while I brush my teeth habit I have installed.

What else do I got? I got a gratitude habit. I work on.

I don't know what else. A walking habit on building up some more. Yeah, basketball. So it's like a guitar habit. I just keep going on. But. But what I'm saying is I've, I've. I've invested that energy.

Because you know what it is? I'll go back to the metaphor. And I'm not again, I just want to say this one more time. I'm not picking on Christie because Christie represents a lot of people that are here. And so I think what happens is metaphorically, it's like you're in a marathon, right? Because weight loss is a marathon. Managing your weight is a marathon, no matter how you cut it. If, if your goal is to live at your goal weight. Now if you just want to lose weight and put it back on, then I'm obviously not talking to you, but I'm talking to people that want to lose weight and then keep it off. If that's you, then you've got to think about your weight. And as a marathon, a never ending marathon, you're going to run. Okay? So if you imagine you're in a marathon, Boston marathon, about to start, gun about to go off, but you're like, I'm going to run it like a sprinter. And the gun goes off and you just sprint in the first eighth of a mile. You look at you like, oh, my, I'm way ahead of everyone. Killing everyone. This is crazy. This is awesome. And the next eighth of a mile, you completely collapse. You know what I mean? We have to get that concept and idea into our mind because that really metaphorically describes pretty much every diet you've done. You're trying to sprint in a marathon and it's the wrong strategy. You can do it for a little while and you always burn out. So.

Dandy says, I have a mindset that that's nuts. Oh, I have a mindset. That nuts make me gain weight. What do you think? Yeah, I mean, nuts can make you gain weight, but.

I mean, it's not the nuts. It's the amount of them you eat and that in. In you understand, like, it's not the nuts making you gain weight. It's the nuts and all the other foods you eat that makes you gain weight. Your weight is a reflection of your average calorie consumption. And this is the truth, folks. I mean, there's one thing we've learned from the weight loss drugs, it's that your, your weight is what it is because you're consuming this many calories, and when the calories go down, your weight goes down. I mean, I don't. I know, I know that's kind of obvious for some people. Some people don't think that. So it's very interesting. But so, yeah, I mean, but. But I. I know what you're probably saying that the nuts, you probably get caught up with them and maybe you're overeating them. And so. Yeah, that happens with a lot of people. Nuts are extremely calorie dense foods. So I would be careful with nuts. You know, you've got to be moderate with nuts because they're very calorie dense. Calorie dense foods you gotta be careful with, you know, especially like roasted salted nuts. Oh, my God. That's one of the hardest foods to control yourself with. So yes, nuts absolutely are one of the foods you got to be careful of. That's the question.

Santina says, where can I get that book? Yeah, Santina, if you go, you're in the circle app, right? Santina, if you go scroll around there, you'll see it. It's in. If you go to program yourself then system discussion, you'll see post about it. You can order it. Yep. Helena saw that. Yeah. So that target. That target thing was good. So that was a good one. Eva, if you're listening, I know Eva listens to the podcast sometimes, so that was a cool. That was a great cartoon you put. I thought it was great.

He says how I personally fix my binge eating is now, I think enjoy without harm. So indulge a little sometimes. I used to reject bad food until I couldn't any more than binge. Yay. Agreed. A. I think that's so common. I think people go all or nothing with foods. And again they all. I'm not gonna eat any of. I'm not gonna have it. I'm not gonna. I mean some of it. I'll mean all of it. I mean, how many times that happened? It's called the what the hell effect. I mean, they literally have named it and they've studied it. The studies of it are fascinating. You know, they bring people that aren't dieting and people that are dieters into a place and long story short, they give em a milkshake and they let em know it's got more calories than they thought they did. So now the dieters feel like they blew their diet and then they drink way more of the milkshake than the people that weren't on a diet. It's fascinating. And so that's a real thing. So yeah, that's very common. Oh yes. Honey Crisp apples are pure gold. Agreed, Agreed. I love Honey Crisp apples. My only complaint with Honey Crisp apples is they are so huge because they chill on the size of honey. I'll get a bag of Honey Crisp. There's four apples in there. I did find a new apple today and I'm blanking on the name of it. It's got crisp in it too and it's one of my favorites. I really enjoyed it. It was so good. Let me get more of those and I'll figure out the name of it. Something Crisp. I can't remember. It wasn't Cosmic Crisp Chill says splitting food into good and bad is not great. I've turned against apples in the past because Bad. Not saying you do that. Just my mind. Oh yeah, yeah, for sure. Yeah. Good and bad food. I mean, I get that too. I understand that. And you do have to be careful of that, especially this day and age because you, there's so much dumb out there when it comes to weight loss.

You know, you just hear the dumbest. I mean, I can't tell you the number of time I hear people saying, should I eat this fruit? I'm not sure if the fruit's good for me, you know, because you can get so deep in a carb, you know, Paleo Keto land that.

I don't know again. I'm reading this diet drugs and dopamine book. This guy is smart in one way. And then, I don't know, I'm like I said, I'm not going to judge it too much because I, I really have so much faith and I think he's so great. But I don't know why you got to go into the satiety fact chapter and start with keto. I, I really don't get that. You know, it's like again, listen, I get keto in one sense, but I, I feel like keto is a symptom of a deeper problem in. In what I mean specifically is I think keto is a solution to a symptom of a deeper problem. And so I don't like starting there. And I think a lot of times people feel like they got to go to keto because they've been out of control with food for so long that they just want to lose weight and I don't know. I don't want to get into it. It's irritating. I'm going to finish this book. I can't wait. Those fucking books. Done. To be honest, I'm kind of done with it. But I'm going to read it. I want to read it. I just find myself getting irritated about it a lot.

Anyways. But yes, good and bad foods, be careful of that because. And I hear what you're saying with the apple thing, people deal with avocados, right? People are worried about avocados, saturated fat While they eat 10 pounds of cheese, you know, so I. I mean, the. And I'm not blaming him. That's just how our brain works. Our brain codes things differently. Our brain's not logical, most of it. It's just associates things together.

Yeah.

He says, what do you think about 10,000 steps a day? Is it enough or too much? 10,000 steps a day is just an arbitrary number. And I was just hearing something someone the other day was telling me. I don't know if this one's true. It's the first time I've heard it. It's an arbitrary number that I do know. But what they were saying to me is that one of the first, like step counter companies, their logo was like, it looked like 10k. It was like a Japanese company, it looked like 10k. And so people just assume that. I don't know if that's true, but it is an arbitrary number. And more importantly, 10,000 steps is not so mad. I mean, and again, if you're a person who averages 2,000 steps a day, you know, three, 4,000 steps a day might be great to move towards. You don't have to go straight to 10,000 again, very Western thing to do here, very American thing, just go straight to 10,000. So, you know, it just really depends on you, your lifestyle, your goals, your values, all the rest of it. I've got myself up to 10,000 steps. It's. It's no magical thing, by the way. You know, I did it and then I didn't do it. You know what I mean? I stopped doing it. And so I Am not really big into the steps right now. I'm big into being active, so I play basketball and take my dog for walks and, you know, things like that. But I'm not so obsessed with the steps at this point. You know, I just want to get a certain amount. I think you want to get over 5, 000. I think it's a good number, you know, for most people to be at least over 5, 000. But then other than that, I mean, again, if you like, walk and walk more, if you hate walking, it's not. It gives a. You don't have to walk. You know, the walking's not going to make you lose weight or not lose weight. You know, I think it supports better choices to lose weight, but in of itself, the walking is not going to lose the weight. And if you hate walking, you don't need to walk. So anyways.

Higher Power athletics says actually dieting too hard will cause muscle loss and actually slow your metabolism. Yeah, that's absolutely. That's true, actually.

I mean, anytime you lose weight, you lose some muscle. That's just the nature of the game, you know. But, yeah, that's an issue for some of the. The weight loss drugs, you know, is that they. You lose weight so fast that you lose so much muscle. That's an issue, especially people that are older and it's hard to get that muscle back. So again, I don't know that rapid weight loss, especially with some of the. Some of the drugs are coming out with are even faster weight loss than what's out there. And I know people want that, they think they want that, but I don't know. Yeah, and the way you gain the weight back, you or us off.

Higher Power Athletics says you just ramble and don't engage. I engage, but I do ramble, too. I got my apples from an apple orchard. Yeah, nice, nice apple orchard. Apples are the. So much better. It's just crazy. And I'm thankful for my apples all year round, no doubt. But I mean, it is night and day between, like, the bagged apples I get and the fresh apples I get. It is. And I love it because it's too bad Kessler hasn't heard of your approach. I know. You know, I was thinking about that today and I was like, I wonder. I don't even know if. If Kessler, I was wondering that. I was like, I wonder if this guy would even appreciate anything. I'm even saying, I don't even know because it's like, I was thinking that because he's a Straight up scientist. I mean, he's a doctor, you know, he's in the science world and you know, but he's also in the drug world too, you know what I mean? Like, I, I again, I'm not knocking it. I'm not a drug hater. I take a statin. Okay? So I'm not against drugs and medicines and stuff, but sometimes I think you can get caught up in that. But so I don't know, you know, I don't know. Like scientists might look at me and say, well, statistically that's never going to work, you know, because I think they, they look and they judge things on giant numbers. And I get it when you're looking at populations, you know, I mean, to be honest, I don't, you know, this isn't a population based program, meaning this isn't for everyone. You know what I mean? I know most people are not going to fill this out. I mean, that's why I make it very clear. I do this here. I'm not trying to sell my program to anyone. Like I know for a fact I might sell. I was kind of thinking about this the other day because I literally got an email from someone who had, I'd sold the hypnosis program to, and they're telling me how amazing they were doing. So I think I am going to sell the hypnosis program again on its own. I will make it clear this is help you lose weight, you know, and then if you want to join the full system, you, you can do that. But I am going to put the easy hypnosis system out there. And so if people just want to listen to it and lose weight, you'll lose weight if you listen to it. So it's the number one hypnosis program in the world. So it seems silly not to just sell that on its own. So I am going to do that at some point. But anyways, I know that most people aren't going to go through this. Most people can't do it. You know, again, my program is built for people that are overthinkers. You know, that's why I talk fast and there's a lot of information going on. My people, they listen to podcasts, they read a lot, they take a lot of information in, they do a lot of stuff. Most people aren't like that, you know what I mean? So I'm very well aware of that. And so I, I think he would look at it and say, well, you know, most people aren't going to do that. And I would tend to Agree with them, you know. But that being said, I wish he would say that in the book, if he even knows about it, that there absolutely are ways to change your weight long term without drugs. Is it harder? Yeah, absolutely. Is it easier to pop a needle in your you and inject you than it is to actually put the effort in and figure out your own personal blueprint of what you need to do to limit your goal for the rest of your life and run your own mind? Yeah, absolutely. But I would suggest that most things in life that take some effort and time are the ones that are most worth it as well. And, you know, back to the drugs, which I'm going to tell you something. I was at. I'm a town meeting member in my town and we had our town meeting last night and in my little town of where I live here in Massachusetts, my little town. Right. It's a small little town. In the last year, insurance premiums have gone up 40% for town employees. 40%.

They were already high. They went up 40%. You know what drove up most of the cost of that 40%? It was the weight loss medications. You know what the insurance company that we're part of is going to do starting now? They're not going to cover these weight loss medications unless there's absolutely, you know, a diabetic need or some other crucial health need. So, you know, back to the price of these medicines, I think that, I think there, I think a lot of insurance companies are going to start getting way more strict with this because it's costing a fortune. Yeah, 40% in a year. And so the main thing they're doing to mitigate it is to stop covering the, the weight loss drugs unless it's, you know, a health, a real health issue. So again, you know, that's the other anxiety of this is this medicine is very expensive at this point and it's brand, it's, it's trademark. So there's no generics coming out anytime soon that I see. You know, I hope there are. Again, I'm not against the medicines, but, you know, it's not this cure all, fix all everything, you know. But anyways, just something to keep in mind. I was shocked when I heard that. So anyways. All right, everyone, we get out of here. And if you like this sort of stuff, if you want to experiment with hypnosis and see what it feels like, I made a free hypnosis session for you. It's called the New Thin Me. You can click the link in my bio or you can go to program yourself then.com and you can go get that right. It takes two seconds. It's all free. And once you log in, I made a training for you as well. All free. Go check it out. And if you like this, I'm here every Monday through Friday, usually around noon Eastern. Ask any questions you want. Happy to answer them or take a take a swing at it. Help you out in any way I can. And if you like listening to this and you can't make it to the Live, it's also a podcast. You can search for a program yourself then on any of the podcast platforms and.

Go listen to whatever you want. A lot of people are doing it that way, so. All right everyone have a super duper day and we will all talk soon. Bye everyone.