Motivating Yourself With Pleasure

Motivating yourself with pleasure is one of the most powerful motivators you can use. And when it comes to weight loss, a lot of times people really aren't focusing on the pleasure. I know you want to lose weight. I know you want to look better and all the good things that brings. But that's a different pleasure than what I'm talking about. And for most dieters, what's happening is when they think about weight loss, they associate it with pain, not pleasure. So we have to go out of our way and do work in order to associate the things we need to do to lose weight with pleasure. And once we do that, we tap into a deeper source of motivation because your brain is a pleasure-seeking mechanism. And so as long as weight loss is associated with pain primarily, you're going to resist it. But when you start to subconsciously associate weight loss with pleasure, then you start to move towards it. So how do you do this? Well, you can do it a number of ways. The big one is that you are controlling your focus. So when you go to the gym, for example, there's the going to the gym, the driving there, getting ready, doing the workout. That part's hard. But afterwards you get a lot of pleasure out of it, right? So it's good and bad, right? Everything is good and bad. And it's depending on how we look at it defines which one we define it as. So, when it comes to weight loss, what we wanna do is really fixate and focus on the pleasure we get out of eating the way we want to, living the way we want to, looking the way we want to, weighing what we want to. And we step into that deeply. So, what would be the most pleasurable part of living at your goal weight? And this is not a question you answer one time. This is a question that you think about over and over and over and over again, because you keep generating new ideas. new thoughts, new reasons why you want to do this because they're pleasurable, then you start stepping into those reasons. And we're looking for granular little reasons. We can't just rely on, I want to look better. I want to look better in pictures. I want to be healthier. These are so big and vague that they don't mean anything to your nervous system. What matters to your nervous system are the little subtleties of waking up feeling light. Going to bed feeling proud of yourself for how you ate and how you behaved. Excuse me. These are the things that start to really motivate us to imagine yourself walking up and down the stairs feeling empowered and strong, being able to go clothes shopping and enjoying the entire process. It goes on and on, and everyone has different motivators. But as you start to step into all of the pleasures— and by the way, it doesn't have to just be one. Yeah. It's any that you can think of. So the first step is kind of brainstorm what are all the pleasures I'm going to get out of being at my goal weight and then stepping into those pleasures. And again, this is just an ongoing process, right? So it's not a one-time thing you sit down and do. It's something you consistently do over and over because new things pop up. We step into things more powerfully depending on the day and the situation. But as you start to reflect on what the benefits are not just of losing weight. And this is the next step. It's not just losing weight because that's in the future. And yes, we're going to get the benefits we get out of that. But if you can bring it back to doing the right things today, right? So when you consider a day where you've made good food choices, where you've done healthy things, where you're proud and happy with how you behave that day, it's instantaneous positive feedback. It's instantaneous pleasure. And when you have those good days, when you wake up the next day, you wake up feeling proud of yourself. You wake up with that momentum behind you. And so this is the pleasure I find that really makes the difference. Yes, we want the big long-term goal of looking the way we want, all the benefits we get out of that. You've thought about that a lot, and that's almost the easier one. But what's really going to move the needle for you is when you start to focus in the short-term benefits and pleasures of living at your goal weight. And I use the phrase living at your goal weight because it's a mindset. Even if you're overweight, you can live at your goal weight in your mind first. You can do the behaviors and have the lifestyle and eating patterns of someone who lives at their goal weight first, then your body follows. Okay, so what I want you to do is to start thinking about what are some of the subtle benefits mentally, emotionally, physically of when I have a good day where I make great decisions. When you think about a day where you've nourished yourself well, where maybe you've gone for a walk or done some movement or exercise that makes you feel good, when you've drank enough water, when you've got enough sleep, how do you feel? How does it feel for you? And I want you to internalize that. I want you to notice that maybe you feel lighter, maybe you feel happier. It doesn't have to be really huge differences. It can be subtle differences. And as you start to tap into those, That is what starts to pull you forward. Because, by the way, what do you think is driving you towards the food, right? It's this sense of pleasure subconsciously, right? We know we shouldn't eat the chips or the ice cream or the cookies, but there's this subconscious pleasure associated to them. And so it kind of drives us towards it. Same thing happens when we go towards your goal weight and when you associate pleasure to doing the things that get you to your goal weight. So take a moment right now and let's just imagine that you've had a great day. Okay, I want you to start by just relaxing. Relax your face, your shoulders, your chest, your stomach. Let all the muscles relax. Connect to your breathing so that you're taking slow, deep inhales and slow exhales, and let the exhales be a little longer than the inhale. It's kind of ground yourself, calm yourself down. And now imagine it is an evening where you're about to go to bed. Right? You're lying in bed about to close your eyes and go to sleep, and you're reflecting on a day where you did everything that you wanted to do. Nothing extreme, nothing intense, but you made great food choices. You said no to the unhealthy stuff. You moved more, whatever form that is for you. Um, hydrated, feeling good, feeling happy, healthy, all of these things going on. And I want you to notice how it would feel to go to bed in that body as that version of you. I want you to think about that, right? And as you think about that, I want you to internalize what that would feel like to go to bed having a great day underneath you. And now imagine waking up that next morning knowing that you had that great day yesterday. How does it feel? How do you feel emotionally? What are you saying to yourself? What do you feel physically? Think about all the positive feelings that go along with those decisions, with living that lifestyle that day. Internalize that. And the more you feel this, the more you associate these feelings, this pleasure, this excitement, this happiness, all this good stuff, to the behaviors that make it happen. And that's what causes you to do it long term. So if you want to go deeper into this process, um, click the link in my bio or go to programyourselfthin.com and go get the free hypnosis session I made. If you're on Facebook, you can type MIND into the comments And it will give you, uh, it'll send you the link automatically to go get that. Um, but you can go deeper into this again because the more you're able to relax your body, quiet your mind, and put the right messages in, the more you're able to influence your thoughts, feelings, and ultimately behaviors. And that is what is control of your weight. So go check that hypnosis session out. Um, and if you have any questions, feel free to ask them. Let me see over here. Um, Oh, look at that. So someone's saying— Jody's saying, just why YouTube's giving a half notification that you're going live. What's a half notification? I don't know what a half notification is, but, um, doesn't sound good. So I never know. Yeah, it's, it's always this. I got a little ticker thing going on. I don't know if y'all can see that, so take that off. But, uh, playing around. I use Restream, so I'm kind of playing around with some of the stuff that it can do. But anyways, yeah, any weight loss questions, feel free to ask them. I've been doing this for over 20 years. Any weight loss questions are welcome. I've worked with people doing all kinds of diets and weight loss plans, including GLP-1s. You know, so I work a lot now with GLP-1 people as well. You know, and so whatever you may be struggling with or concerned with, you know, I may be able to offer some insight that you don't normally get that may be able to move you forward. And that's my goal. So if you have any questions, feel free to ask them. I am every Monday through Friday. Oh, half hour. Oh, YouTube's giving a half-hour notification that you're going live. Oh yeah, yeah, okay. Yeah, okay, great. That sounds good then. That's a good thing. And that's how it's supposed to work because, um, yeah, that's one thing I'm working on doing here is getting the lives, uh, which I do every Monday through Friday at noon Eastern, uh, except for Tuesdays I go on a little bit later. But, uh, the rest of the days I'm here at noon. And so I'm, I'm starting to schedule those Uh, and so they should notify you on YouTube and Facebook as it gets closer. That's the theory. That's what they say. Baked by Jackie says hi. How's it going, Baked by Jackie? I feel like we've talked before and you bake stuff. Made me think of bread. I bake a lot of sourdough bread, I'll tell you that. I gotta show you a loaf of my bread again. I got— I know I'm not even gonna say— I got things I got coming up. Um, but one of them is showing you my bread. You won't believe it. I love making sourdough bread. Love the sourdough. Uh-oh, what's up, Jane? Jane said Facebook did not give me any notice. I find it so annoying. So glad to see you today, didn't see you yesterday. Um, yeah, I was on here yesterday. Uh, yeah, a little bit late, start— got started at 1 o'clock. Um, but yeah, says trying to restart today. Uh, keep overdoing it on sweets at night. Yeah, sweets at night. And you know, I think if you have a sweets at night issue, it's important to see it as a night issue first. You know again, we always want to understand and diagnose our patterns, and we want to start with a more general pattern first. So it may typically be sweets, but it's probably more described as a nighttime pattern. Most likely, maybe not. So you know that becomes the focus. That's kind of the main program. Running your weight potentially is the sweets at night. So yeah, but trying to restart today, I would I would actively work to eliminate that sort of framing. You know, we always got to be careful of the all or nothing framing of the diet world where we're either doing it or we're not doing it, and it's almost it's very much metaphorically it's like a switch, right? We're either either on or off. And the problem with that is that people can be off for a long time, and most dieters are. Most dieters are off track, you know, many, many months of the year, and then they're on track usually a couple weeks of the year. So the on-off dynamic is really sets you up for failure when it comes to your weight. And so the alternative is to think of your weight loss approach as more of a dimmer switch, you know, so that it never really gets to zero. It's just it's somewhere in the middle. And that's a much more accurate representation, I think, of what's going to get you to your goal. So instead of restarting, I would think of myself as, you know, every morning I do what I do. So every day is the foundation of your day so that you're not measuring your success by what you did at night, whether you ate sweets at night or not. And I hope everyone hears this because instead of measuring your success by whether you ate at night or not. I would measure my success by what I did in the morning. I would pay attention to what I did at night too, don't get me wrong, but I wouldn't have a decent day where— now again, when you say restart today, I don't know exactly what that means. Um, it can mean different things for different people, but maybe it means you eat a clean breakfast and go for a walk. Let's just insert whatever that would mean to you. But if eating a clean breakfast and going for a walk is my definition of restarting tomorrow, I would reframe that as I— and now again, I have clean days and pleasure days, but my clean days, I want to start my clean days with a walk and a clean breakfast. And now, so if I do that, I'm pretty happy with myself. Then I'm also maybe paying attention to what I'm doing at night, and I may eat sweets at night or I may not. Um, but it's, um, it's still, it's still, it's not all defined by that day. It's not a switch, right? It's not, so I did great during the morning and then at night I ate sweets, so now off, bad, right? We got to stop thinking that way. It sets you up for failure because what ends up happening is the only success is when you're perfect. So to me, again, back to the dimmer metaphor, Um, I, I started my day off exactly the way I wanted to, and then I ate sweets at night. Okay, so my dimmer's right like halfway, right? Because what if I didn't have my morning routine and then I sweet— I ate a bunch of sweets too? Well, now I'm closer to off. You see what I mean? But by thinking in a dimmer switch, I start to think about— I start to think in a much more accurate way to how life goes, because you can't be perfect all the time. And so the dimmer switch is much more The dimmer switch is much more realistic to life, where you can start to appreciate the good things you're doing because most people are not going to be able to just flip into all mode. You all think you can, right? All you dieters think Monday can come and you start your plan, and now the goal is to be 100% perfect until I get to my goal weight. That's how most dieters internalize their weight loss process. But the reality is. That you're not going to be able to be 100% for that long. Maybe a couple days, maybe a couple weeks, once in a while a couple months, but you're going to make mistakes. And so if you define everything as this binary up or down, all or nothing, you really make it very difficult for yourself to improve. Because even if you have a great morning 4 days, the 4th day you go and snack on sweets, now it's, ah, I blew it all. You didn't blow shit. You had 4 days where you did a lot better, and then you had this other habit that we're gonna work on. But wouldn't it be better to work on that habit of snacking at night with that morning routine embedded and, and running all the time? You see what I'm saying? So we have to be able to work on kind of multiple levels at a time, and we want to focus on what we want to do that's relatively easy for us. Like maybe starting in the breakfast, maybe that's easier for you. And we honor that, we accept that, and we are happy about it, and we build on it. Now, we also want to manage our nighttime snacking better too, and we manage that as well. And when we do well, we're happy with it. When we're not, we learn from it. But regardless, we appreciate the other good things we did during the day. Does that make sense? I hope it does, you know, because again, I know for a lot of dieters it's just a weird way to think because it's all or nothing, and it just You just can't be perfect. You just can't be. So anyways, that's what we talk a lot about here. It's not being perfect because you can't be. So again, program yourself, then it's all or something simply because of that fact, you know. And I think most diets fail because, you know, that's actually proven. They have shown enough times that really what's going on is that The kind of the clearest diet studies have shown that the more rigid the diet is, the less successful it is over time. And I think if you really internalize that, it— A, it's true for you. I can almost guarantee you the more rigid it was, the less long— you know, you might have lost a bunch of weight on it too when you were doing it, but your ability to do it long term was almost nothing. And that's what most dieters find, that they can do anything for a little while, right? All your extreme diets, and all your diets are extreme— keto, intermittent fasting, Weight Watchers, calorie restriction, calorie counting— all of these things are extreme. Yes, they are. They're all extreme. They take an awful lot of energy and focus to do them, which makes them extreme in my book. And so it's going to be a short period of time you're going to be able to do it, most likely. So what do we want that for then? Um, yeah, Jane says, how long does it take to get a response from your site? Um, you'll get one usually within 24 hours. So, um, why didn't you get on the live at 3? I don't know if, um, it could be, you know, if, um, the, the, um, continuation of the program So if you're not in Thrive or in the first 8 weeks, um, which with, with the first 8 weeks you get the Thrive membership anyways, um, but once you're outside of that, if you're not part of Thrive, then yeah, the lives are no longer included. But I'm still here every day, so you can see me here. Uh, what's up, Pamela? Pam says, yep, did fine all day, the night comes. Yep. Yeah, that happens. Again, I, I say this all the time, but for me, my first, um My first thing I worked on really in a focused way was my nighttime eating. You know, I used to eat every single night. The hour after dinner, I'd eat every night for hours. You know, and it took a while to get a handle on it again. See, dieting—I hate dieting so much simply because it's it. Is mental programming that sets you up to fail is how I think of dieting. And, you know, if you're— if you listen to what I talk about regularly, I go through all the reasons why. But what most dieters think is that they're just gonna like, okay, it's diet day, it's Monday, and now I'm gonna use my willpower to force myself to do everything right. I'm going to make myself do all the right things. I'm going to stop myself from doing all the wrong things. And that's what I'm going to do until I get to my goal weight. And that is such a simple concept. You know, it makes sense on paper, like in a logical way. But the reality is that there's a lot more going on than we tend to realize. So, you know, program yourself then. We follow the goal weight pyramid, right? And what this is meant to do is to give you a much more comprehensive and systemic understanding of what's impacting, you know, because let's put at the top here, this much here of the top, your calorie consumption. Now, I don't want that tiny little point to, you know, Miss the point that your calorie consumption is the main thing controlling your weight. So I your calorie consumption is the is the the focus of of changing your weight. As I say, you know, you don't need any of this shit here. You can ignore all this if I put you in gym jail, and if I put you in gym jail and I control your calories, I'll make you lose weight. You don't have to do any of this, but you don't live in gym jail. You live in the free world, and you can do what you want. So if you're going to live in the free world of You know, America or wherever you may live in 2026, we live in an alien environment where you, I think, have to update your software because you have your hardware, right? We've evolved as humans on Earth for a million years. And the entire time we've been evolving on Earth, we've evolved in an environment that was a food-scarce environment. Yeah. Which means we've evolved to fixate and focus on food. For a million years on Earth before the last 50, the main thing that was going to affect your survival was how many calories you had access to. So you've evolved with this hardware that is built to eat as many calories as you possibly can when they're in front of you. All right, so you still got that hardware, but now you live in the modern world where you're surrounded by calories. And not only are you surrounded by calories, you're surrounded Surrounded by hyperpalatable engineered calories designed to be overeaten, and then on top of that, you're bombarded with millions and millions—I mean tens of millions—at this point, food ads programming and conditioning you to overeat them on top of it. So how do you deal with that? How do you deal with that in the modern world? The only way I know that I've seen successfully work over and over for people is there needs to be a software update. You can't change the hardware, okay? You're with that forever. You have to change the software in your mind— how you think about food, how you think about yourself, how you think about weight, how you think about, you know, your habits, your mindset, your self-image, um, your emotions— all these different things that you didn't ever have to think about. Because again, I can fix your weight without doing any software upgrade or without any hardware upgrade. I'll throw you back into a food-scarce environment. Let me throw you back into a food scarce environment and everything in you is working perfectly, but then put it into a food abundant environment and that's where the problems start. So how do you live in a food abundant environment and live at your goal weight? There's no historical precedent for this. You can't look back at what your grandmother did, or you can't look back at what paleo or cave people did because we don't live in the same environment. We live in a brand new environment and it requires a brand new solution. That doesn't exist in the past. The past has never had this challenge, ever, never in history. So how do we deal with this challenge today in 2026? Well, I mean, you get a GLP-1 and then not feel as hungry and maybe eat less. That's one way. But the other way to me is that you have to upgrade your software. Specifically, what's that mean? It means you have to upgrade how you think. So that you think like a thin, healthy person. You have to upgrade your lifestyle so it's supporting you to act like a thin, healthy person and feel like a thin, healthy person. And you need to eat like a thin, healthy, happy person in 2026. Now, what does that mean? Can I just tell you how to do it? Well, of course not, because you're your own person. So I can't just sit here and prescribe the same solution for everyone because everyone's different. So it's up to you, in my opinion, to kind of follow the map that I've laid out for you, but then customize it to your desires and your goals and your situation and your genetics and your preferences. Right. But when you do that, it's a much more robust and holistic solution to managing your weight than you probably usually see. Because most dieting is just saying, okay, here, do this. Well, here, do this, you know, here, do this is about that much of the pyramid. Again, it's just back to calories, and every diet really is just a way to restrict your calories. But you're not changing your mindset, you're not changing your lifestyle, and you're really not changing your eating patterns and routines, um, and mindset with that. But once you do, that's how you get better results, just so you know. Um, T-Chan says, how do you lose the last 15 pounds? It's funny, your avatar thing looks just like someone who asked how to lose the last 10 pounds yesterday. I spent a lot of time talking about that. Um, but again, how to lose the last 15 pounds. Um, first thing I'll say is that the last 15 pounds, last 10 pounds, last 5 pounds, um, statistically is the— is— I want to say it's the hardest. Um, although it is, because it's like that with any— anything with mastery, anything you apply mastery to— art, music, golfing, dancing, martial arts, anything people are interested in. It's the same cycle that you start and you have big gains at first because you've never done it. And so you practice a little bit, you get big gains, but the gains start slowing down until you get to the mastery level and the gains are much more granular, much smaller. And it's no different with weight, you know. So the typical weight loss for people is they start Losing weight at a faster rate, it slows down. And then in the mastery phases of getting to the last five, ten, fifteen pounds, it takes longer. You know, but again, in programming yourself, then it's because we're developing the skills. And in dieting, you have no ability to see phases; you just see calorie restriction. And so when you get to those final five, ten, fifteen pounds, it feels like. Um, it feels harder. I mean, there's other things going on too, but again, I talked about it so much yesterday. I'll just give you kind of that quick one. What's up, Loki? What's up, Ames? How's it going? Loki says, is it crazy to order from the kids menu? Portions in the US are so huge. Um, no, it's not. I mean, they usually don't let you order from the kids menu, but when When I get ice cream cone, it's simultaneously my best strategy and the one I hate doing it. Like if I order an ice cream cone, I'll usually order a kiddie cone. I mean, ice cream in this country is really just wild to me. I mean, God, because you know if you order a small ice cream cone, they just won't believe you. It's just they just don't want to give you a little bit of ice cream. So yeah, I mean if you order from the kids menu, you're right. Portions are huge in America. I mean America really, it's an obesogenic. Society. It's an obesogenic environment. It just is. And what that means is that there are so many subtle cues and obvious cues all nudging you towards overeating and, um, you know, being overweight and obese. So that's just one of them. Yeah, but it's real, you know, it's real. Again, the food, um, portions in America are enormous, and on top of that, there's a lot of programming wrapped around it as well. For example, so, so they use multiple psychological triggers at fast food restaurants to get you to overeat. Um, the portion sizes are big to begin with, but then they'll value size, supersize a meal, and now it's not only more food, which your brain and body love, but it's also a deal, you know, because it's discounted, so it's a good deal. And so that's another thing your brain and body love. And so then there's more stacked on top of that, but those are the big ones. But yeah, no, it's not crazy. It's just unfortunately a lot of places won't let you do that. They won't let you order a kid's menu if you're an adult. So, um, yeah, good luck with it, you know, because that's a great strategy. I think it's so true. Oh, so what's up, Carolyn? Carolyn says, that is my issue, nighttime eating. Have to learn, uh, learn to close the kitchen. Uh, yeah, that's, that's one of the mantras we have in the program is dinner and done. People love that one. Um, but again, it's a skill set. Being able to not eat after dinner is a skill that you develop. It's not an ability you just have latent in you. I wish it was, you know what I mean? But again, if you've never played golf, you know, I'm not going to say, okay, well, what you do to swing a golf club is you do this, this, this, and this, and there you go. And then you're going to walk up and just, you know, wallop the ball perfectly. You know what I mean? You would never even consider that was the possibility. But your mind is like, oh yeah, well, dieting is different because I'm just going to stop myself. Well, stopping yourself is just another, you know, is the flip side of the coin of doing something completely different. Does that make sense? So if you snack every night, stopping yourself sounds so simple, but stopping yourself is not really how your brain experiences it because your brain always is doing something. There's no negatives in your brain. So for example, you know, you say, oh, I usually eat at night. Well, I'm not going to eat. But what's not eating at night technically? Do you understand? Because if you're actually not eating at night, You're not not eating. You're sitting on the sofa watching TV, drinking water. You're scrolling on your phone, sitting on the sofa. Does that make sense? This is kind of like a subtle concept, but it's a really profound one because again, dieting is really built around the idea that it's going to tell you what not to do. Dieting is really built on the idea like, pick this thing and we're not going to do it. We're not going to eat for 16 hours. We're not going to eat carbs. We're We're not gonna eat, you know, too many, more than this many calories. We're not gonna eat more than this many points. So dieting is all about what you're not gonna do. And that's one of the core problems because in life, your brain is built to do things. And it may sound strange, it may sound just semantical, but it's very important because your subconscious mind doesn't understand negatives. I sit here and tell you, don't think about a banana. Well, what you thinking about? I bet it's a banana. Well, let me put you on a keto diet and let me know if you don't start thinking about carbs a whole lot more. And if you start thinking about carbs a whole lot more, is that going to help you eat more carbs or help you eat less carbs the more you think about them? So I think it's obvious. But yeah. Says, still waffling about whether or not to quit the gym. I quit over summer and then signed up again because on Ozempic you have to worry about losing muscle, but I can't get myself to go, so I can't decide what to do. Uh, what say you? Um, yeah, I mean, I quit the gym. I don't think that the gym's not that great, especially if you never go and you don't like it. So I would much rather put that energy, uh, into, you know, if I got a gym membership and I'm gonna— let's put it this way. Let's say I got a gym membership and over the last 3 months I've gone 4 times and I've done like a circuit of machines, or I've done exercise classes or whatever. Um, I would much rather quit that membership because I don't like the travel, I don't like the people, I don't like the changing, I don't like the time frame. Um, I don't really like a lot of that stuff. I don't like paying the money. And I'd stop doing that, and I would say, okay, I've done this 3 times over the last 3 months. What could I do at home, or what could I do in a way that's a lot more comfortable for me That's more than what I've been doing. I, I literally have done this because— and I still have the membership, um, but yeah, I'm gonna go, I'm gonna go, I'm gonna do this, I'm gonna do something. I just never did it. And what it really comes down to, it's not that I'm lazy even, it's that it doesn't fit into my schedule well. I don't want to drive over there. It's 10 minutes away, by the way. I don't want to take the 10 minutes to drive over there. I don't want to take the 10 minutes to walk in there and, um, get started. I don't want to take the 30 minutes Um, to do the machines, there might be people using them, there might not be, so I don't know how long it's going to take me. And then I want the 10 minutes driving back and blah blah blah. And so I realized that, I finally accepted that, and instead I took all that energy and I focused on doing push-ups in my office before I start working. Then I added some bodyweight squats to it, and that's where I've been at for over a year now. I do a certain amount of push-ups every weekday, and I do a certain number of squats every weekday. And what I did is I built it around my reality. So I took all that energy I would have used to get myself to go to the gym, walk into the gym, do the exercise, have the patience to wait for the machines, drive back. I put all that energy into something that I can do a lot easier that's weaved around my reality, my schedule, my lifestyle. And that's worked really well for me. So I find a lot of people are in that situation. I'm not saying don't go to the gym, please. So if you go to the gym all the time, you keep your gym membership. But if you're not going and you keep waiting to go, I would say cancel it and put all that energy into doing something more consistently that's a lot easier for you at home. That's what I'd say. Yeah, look at that. There you go, Pamela. Pam said the same thing, right? You can do the same thing. Now I'm going to take one step further though. You know, Jane said— Pamela said you can do the same at home what you do in the gym. Use your imagination. I use my infinity hoop in order to get a total body workout. So that's super, that's super. Um, you can do at home what you do in the gym. That's the part I just wanted to say. Maybe you can, maybe you can't. Um, I can't get— so right now with my push-ups and my squats, I'm not getting the same benefit as if I went and did the full circuit 3, 4 times a week. But I wasn't doing that, you know what I mean? What I was actually doing is not going to the gym and doing any of it. So that's just one more thing I think that sometimes gets us— it gets in our way as we think about going to the gym and we think about the perfect scenario. I'm gonna go to all these classes, I'm gonna do this working out, I'm gonna do this every day. And we have this magical ideal scenario in our mind, but you have to be clear. Are you thinking about the ideal scenario or are you thinking about what you actually do? And for me, what I actually did is not go to the gym, so I can't Say, ah, push-ups isn't like going to the gym. Yeah, that's true. Push-ups aren't like going to the gym and doing a full thing if I did that, but I don't do that. So push-ups are way better than doing nothing. The squats I do are way better than doing nothing. And so when I compare them against reality, it's a way better option. When I compare it against the ideal of going to the gym, it's a worse option. So just watch out for that, folks, because we all fall in that trip. Trapped to some degree. Jane says, sadly, I'm poorly motivated to do that kind of a workout at home. I do play pickleball and dance, but think the gym is probably important too. I would dial down into that, Jane. That's another thing I would do here. I think a lot of times we get we get too focused on the exercise. Oh, I'm gonna do a circuit. Well, what's a circuit gonna do exactly? Now, a circuit does a lot. I'm not saying it doesn't, but get specific about it. You know, so when you say I'm poorly motivated to do that kind of a workout at home, um, what do you mean? What kind of workout at home? That's what I would dive into if I were you, Jane. I'm poorly motivated to do that kind of workout at home, then why even spend any time thinking about it? Because you're kind of contradicting yourself in a way, because you're saying I'm poorly motivated to do that kind of a workout at home, um, the gym is probably important too. You know, so do you value working out or not? And what specifically are you looking out for working out? Well, I already know you just said it. Ozempic, there's muscle loss. Okay, um, so you want to be able to maintain muscle. Well, what muscle? You know what I mean? Like, that's the thing. What muscle are you specifically worried about? Yeah, Jane says, I mean weights and weight-bearing exercises. Okay, so if you're— here's what I'm trying to say, Jane. I'm poorly motivated to do that kind of workout at home. Guess what? You're poorly motivated to do that kind of workout at the gym too. See what I mean? You're making a distinction that doesn't exist there. Now, it'd be different if you went to the gym all the time and did your workout, but you don't. So you're poorly motivated to work out, and that's the core problem. So whether you do it at home or whether you do it at the gym is really a next-level problem. The core problem right now is that I don't think you're thinking clearly enough about what the benefit, um, or cost of muscle-bearing exercises are for you. Yeah, Jane says you're right. Yeah, so again, I think you're on the right path, Jane, but I would spend some time thinking about— and again, I would move this beyond Ozempic, beyond Yes, Ozempic or GLP-1s, you tend to lose more muscle because you tend to lose more weight quickly. You know, all weight loss, you're losing muscle too. So the thing with the GLP-1s is sometimes it's happening a lot faster with people. Okay. And so that's leading to more noticeable weight, you know, muscle loss. Oh, that's a big issue though, because it's hard to get that muscle back. Okay. So again, we will see where that one lands. You know, I'm definitely paying attention to that one. That's probably the biggest red flag that the actual drug companies themselves were noticing is the muscle loss piece of it. So I'm curious to see how that all where all that leads, you know. But okay, so yeah, but back to muscle loss, and this goes to all you women because a lot of you women are protein maxing to keep muscle, and it don't work that way. You can't just eat protein and have muscle; you've got to build muscle. Protein is a building block of it, but, um, the more important piece than the protein is, is the activity you're doing. What are you doing to build muscle? And so, um, once you start, I think what you need, Jane, is you need to make it more specific and more beneficial, um, more tied to the benefit you're gonna get and more tied to the cost if you don't do it. And so this goes for all you women because I know a lot of women just think in general terms of muscle loss. I'm gonna lose muscle, and it goes two ways. If I'm on GLP-1, I'm gonna lose muscle. I'm worried about that. If I'm not eating enough protein, I'm gonna lose muscle. Well, what muscle exactly are you talking about? All of it. Okay. Well, specifically, how's that gonna show up and affect your life? Well, I won't be able to walk upstairs. I won't be able to hike anymore. I won't be able to carry groceries. Okay, great. So now we have a much more specific functional idea of what you're worried about losing, and so now that can define. What activity you're going to do because now it's more specific. So instead of signing up for a 30, 40-minute, you know, exercise machine routine, which may be ideal, I'm not going to argue that, why not start with— I did the exact same thing. I was worried about losing strength in my upper body and my legs. Those were my 2 big ones. I wanted to be able to squat down and get up, and I want to be able to have strength in here because I pick shit up throughout the day, right? Randomly. So I'm like, those are my big ones. So I did push-ups and I did bodyweight squats, 2 things comfortably, and started up, and it's been amazing. Now, will I add to that? I believe I will, but I've been doing just push-ups and just bodyweight squats for about a year and a half. That's it. Because I'm looking at it as a phase where I just want it to be comfortable. I don't want to keep fucking adding more and more and more stuff on me so that I'm so overwhelmed I can't do any of it. Which is what I used to do. This is the longest I've worked out consistently in my life. So that's the process that I use. Yeah, Jane says the most important muscle it seems is the quads, as I read that they are the most important for longevity. Yes, there you go, exactly. So why not take all that energy you put into getting yourself to go to the gym and just focus on doing bodyweight squats? And you start with 5 of them in the morning. I'm just picking a time, but whatever works best for you. Ritualize it so it's the same time every day, so you automate it. But what if you do bodyweight squats? I can already hear you. Oh, it's not enough. Compared to what? Compared to doing nothing? No, compared to doing everything perfectly. Yeah, well, you ain't doing everything perfectly, and you're not even motivated to do everything perfectly, so why even think about that right now? Why not just start with something that you feel better? And it's shocking. I mean, I squat when I brush my teeth, and I do bodyweight squats Um, every weekday. And the, the shift in my quality of life that's come from that has been indescribable and shocking. Same with the push-ups. I, I just feel— I feel so much better than I would have expected that I would have. So that's what I would think. Ames says, still at my same happy weight as the last time I popped on here. Nice job, Ames! Yes, Ames in the program. And that's what we're talking about, is how to live at your goal weight. And people in Program Yourself then live at their goal weight because we're developing skills. When you have skills, you can maintain that. Okay, so for example, you know, notice how much you think about your weight. You think about losing weight, and then you think about the anxiety of having to keep it off, right? That's because you don't think about your weight loss as a process of acquiring skills. Because let's compare that to when you learn to ride a bike. It was hard. You put a lot of time and energy into doing it. But then you learned it and now you know how to do it because that's a skill. Using a computer mouse was hard and difficult and frustrating at first, but you put time and energy into it. Now you do it and you do it automatically. It's a skill. You're not worried you're not gonna be able to use your mouse tomorrow. Reading and writing was hard as shit. You learned how to do it. You're not worried you're gonna forget how to read or write tomorrow, are you? That's the difference between when you acquire a skill versus just forcing yourself to act differently for a little while. And dieting is just forcing yourself to act differently for a little while. It's not developing skills. And program yourself then. We're developing very specific skills, very specific skills. The skill of thinking, living, and eating like a thin, healthy, happy person. You. So this is— it's developing the skills for you because the skills I use to manage my weight are not the skills you're going to use. Now, technically, generally they're the same, but the specifics, how they're— how they show up are not the same. If that makes sense. Probably doesn't, because I said it kind of confusing there, but it's all about skill sets. And so if we make it more specific, if you get good at the skills of motivating yourself, of really identifying as a thin, healthy, happy person, of managing your habits, of managing your emotions genuinely without food, of thinking, um, like a thin, healthy, happy person. of being able to maintain, which the main thing of maintenance is being able to get back on track quickly. But what if you had all those skills? You don't have them now. You're not motivated. You don't motivate yourself now. You don't know how to motivate yourself at all. You're not motivated to lose weight. If you're not actively losing weight, you're not motivated to lose weight. It's that simple. It's a very black or white issue. Motivation is not a theory. It's, it's a description of reality. You're either doing the things to lose weight or you're not. It's very clear-cut. Sorry to whack you with the truth hammer here, but it's very clear-cut. And so if you're not losing weight right now actively and you're not doing the things to lose weight, you're not motivated. And that's the majority of you. Let's just be honest. Okay. And so the first step is motivation. And you're probably— you probably don't have the skill of motivation. You probably don't have the skill of how to identify as a thin, healthy, happy person. You probably don't have the skill of how to manage your habits effectively. And that it means doing the things that you want to do that are going to get your goal and being able to dial down the habits that are preventing you from getting to your goal. Do you know how to manage your habits? I already know the answer. Other than willpower and forcing yourself to do something, you don't know how to get yourself to naturally do things that bring you to your goal weight. You don't know how to get yourself to replace or remove or dial down the things that are preventing you. If you did, you would have done it. Emotions—you don't know how to manage your emotions. Genuinely never even learned how. And so it goes on. And then the lifestyle piece. Do you know how to get— do you know how to get high-quality sleep? Do you know how to hydrate yourself properly? Do you know how to relax more? Do you know how to nourish yourself? Do you know how to move? Do you know how to meditate? Do you know how to feel gratitude? And it's not just about knowing it, it's about being able to weave it into your lifestyle so you do these things naturally, regularly. Day in and day out. If you don't have those skills, don't you think that's more of your weight issue than the fact that you just can't stop yourself? It's not a willpower problem. Your weight is not a willpower problem. It's a skills problem. You don't have the skills to weigh what you want. I don't know any more clear to put it. And you're not learning from dieting because dieting is not giving you skills. Dieting is just telling you to parrot what I did. It's not a plan built for you, and it's not enough. Diets are just one little piece of the puzzle. I always say like a diet is about this much of the goal weight pyramid, that little tiny tip at the very top. Just don't eat any carbs. Well, what about all this stuff? I don't worry about that. Just follow the plan. Okay, how's that working? I know. Yeah, anyways. Uh, Loki says, what are your thoughts on Liv Schmidt? I don't know Liv Schmidt, but let's type it into the old Google machine and see. I'll look that up later because I always like to see what's going on in the world. Not too much though, I will be honest. I, I am a little bit at this point, I find I, I, I never follow social media people. How to stay skinny, don't love that language. Oh, Skinny Tuck. Yeah, I don't know enough. I don't know enough, so I'll have to look into it. Never heard of her before. Um, what's up, Ken? Ken says, I do lunges and push-ups every day. Some days I do a lot, other days not as many, but I don't miss. Yeah, Ken's a superstar. Ken's in the program, been at Goldway I think almost a year now, right? Um, and then Ken says, yeah, and I walk every day during your podcast. Now again, what Ken will let you realize real quick is become a real master of routine and habits. And I think that's the easiest path to mastering your weight. It's certainly why I'm able to stay at my goal weight for 30 years, you know. But yeah, agreed, Kent. I think those are wonderful. I got to do lunges. That's something I am going to be adding. I really— and again, you know, like, my legs were kind of weak, so doing a year and a half of, uh, you know, squats, um, fine with me. I'm not in a rush, and my legs are stronger. My knees feel good. I feel good with my body. All of it feels good. Um, but yeah, I'll add to it. Why not? But I'll add to it slowly and comfortably because I'm in the long-term game. I want to be doing bodyweight squats when I'm 100. I'm not looking to like, I just want to do this so I can do 1,000 of them. 1,000 squats a day. That's how we are as Americans, right? It's like that with the steps. This is 10,000 steps. That's all that matters. It's like, man, we get so obsessed with the numbers and we kind of like, we miss all the other, other parts. Even now your training still helps. Best page I ever stumbled upon. Yes, yes. All right, Ames, nice job. Proud of you. Motivation is a feeling, and if you don't feel like going to the gym, they don't. You have a decision. Um, yeah, it's true. I mean, motivation is a feeling, but the feeling comes from how you're using your mind, you know. So whatever motivation you feel right now is being generated by your mindset, by your thinking. I promise. Does that make sense? Right? Your thinking generates the feeling. So the way most of you think about weight loss, the reason you're unmotivated to lose weight is because you think about losing weight and you associate it with pain. Because that's what the diet industry has done, is it's taught you to associate weight loss with pain. You never start a diet or think of a plan and think of it positively. Like, program yourself then. You know how hard programming yourself then is to get started? You know how strict it is? You start the first day and you have to, to do it, to do actually do the program, you have to listen to a 5-minute hypnosis session in the morning, and then at night you do a 60-second mental rehearsal technique. That's it. Is there more to do? Sure, but you do it when you do it. So we make it easy to succeed. Now compare that to a keto diet. Compare that to counting all your points. Those things are way harder. So yeah, but motivation is— is— I'm fascinated by motivation, and it is a feeling, but it's a feeling that you're generating by how you think about things. And most people are thinking about things in a way that causes them not to feel any motivation or enough motivation. So, um, Loki says she's a very controversial influencer known for The term toxic motivation. Yeah, I'll have to look into it. I mean, a lot of times I'll get people because one of my favorite sayings is nothing tastes as good as thin and healthy feels. And people love pointing out that Kate Moss used to say that, and it's part of this very like kind of unhealthy you know weight approach. But I I understand that. I understand that. But I'm not saying what she said first of all. Because she said nothing tastes as good as skinny feels. And she said, well, yeah, Jimmy, you're just changing a few words. Yeah, but those words change the entire meaning of what I'm saying. So there's that. Um, because I'm not saying nothing tastes as good as thin feels. I'm not saying that. I'm saying nothing tastes as good as thin and healthy feels. So I don't think there's any point in being thin and unhappy or unhealthy. That's not the goal here. Um, and at the same time, I'm taking the word thin back. Thin to me means Living at your goal weight. What's your goal weight? The goal weight is the weight that gives you the best quality of life. So, you know, I've thought all these things out, and so I don't know. Yeah, I know there's all sorts of toxic motivation, and to me, toxic motivation—and I don't know what their definition of it is—but obviously, I'm aware of toxic motivation when it comes to weight loss, and I think a lot of people suffer from it because they're really basing their motivation around looking better. And I'm not saying you shouldn't want to look better. I think it's natural to want to, but I think if that's your only motivation or that's your main motivation primarily. You're gonna struggle, you know. So yeah, I mean, I could talk about motivation all day, and we do. I mean, that's why literally in program yourself then the very first thing you start with is motivation. That's the very first thing we go through and do. So that's how important it is because you weigh what you want, folks. You you weigh. You want to know what your motivation score is? Well, just look at your weight. Your your weight will reveal how motivated you are about your weight. It's that simple. You're not more motivated than what your weight shows you, if that makes sense. I know that hurts. Sometimes people get upset when I say that, but, um, I've never met someone who's, you know, done all the right things for a year and hasn't lost weight. I've never seen it. I've seen people do all the right things for a week or two and not lose weight, but I've never seen anyone for a year, you know, follow a plan and do, um, stick to it and not get some results. I've never seen it. So, you know, at the end of the day, you know Hmm. Yeah, Loki likes that. Yeah, well, your motivation scores your weight, right? It's a bit of— I don't want to say it's like tough love because it's not really meant that way. It's just, it's just a more accurate way of thinking. Because what happens, a lot of dieters confuse in their mind that because they think about their weight 24 hours a day, because they're always thinking about, I just want to lose weight, I just want to lose weight, I just want to lose weight, I just want to lose weight, they confuse that as motivation. Just because you think about something all the time doesn't mean you're motivated. That's a really important point to understand, you know. So, um, yeah, your motivation is pretty obvious because it's— it shows up in what you do. And so I can look and see what you're doing. You can tell me you're really motivated and you want to lose weight really more than anything, but if I go and look at your behavior, it may not match that. So which one's real? Is the feeling that I'm really motivated the real thing, or is how you behave the real reflection of your motivation? I would say it's how you behave. Sue says, help me at 72 and struggling due to asthma and COPD. Yeah, I'm sorry, Sue, that's tough. I mean, I would say this is out of my depth, so I'm just— this is not my expertise, so don't take what I'm saying with a grain of salt. But that being said, I will say that in programming yourself, then one of the things I think that would Absolutely support you is the lifestyle pieces of relaxation and breathing. I'm gonna say it's gonna cure you. I'm not saying that, but I will say that a lot of breath breathing, whether you have asthma or not, whether you have COPD or not, a lot of it's impacted by your stress level, your tension level. And if you begin to practice relaxing. And breathing more fully to whatever capacity you can, you may find that it helps. And I don't know, will it help? Will it not? I don't know, but it helps virtually anyone. And so I can't imagine it wouldn't have some positive benefits for you if you could relax a bit more and do some breathwork, you know. But again, not my expertise, so I will, uh, defer to your doctor. Uh, What's up, Josh? Josh says, did you know that the composer David Foster only takes the stairs, no elevators, after a traumatic experience being stuck in one for hours? You can master the stairs without a StairMaster, just stairs. Yeah, absolutely right. There's a lot of ways— I mean, when you get curious and interested, there's a lot of ways to work out that fit into your life a lot more comfortably than a gym does, you know. And again, the main thing being that when you think of the gym, you think of this ideal workout reality that's not real, um, versus what could actually— you could actually do, you know. And that's the big thing I remind you all to stay focused on. Um, Jane says, how far down— how far down do you have to go to do bodyweight squats? Um, you know, listen, the way I look at it, I'm not a physical trainer, I am a yoga instructor, but, um, there is nothing because it depends, right? So I had— my knees weren't that strong, so when I first started doing this, I didn't go that far down. My knees and my legs were kind of not that strong, so I didn't go that far down in the squats, and I was fine with it because I just saw as the first phase, I just want to do it. Well, you're only doing half of it. I don't give a shit. I usually do none of it. So you know what? You're only going a quarter of the way down. Great. That's a quarter more than I've gone down the last, you know, my life, my whole life. I've never done bodyweight squats regularly. So yeah, going a quarter of the way down is a lot better off than doing no way down. And then if you do it a quarter of the way down, you keep doing it, comfortable with it. The main thing is to do it in a way that it's comfortable for you. And then if you keep doing it in a way that's comfortable, you just naturally start to get better at it. So now I go way deeper down in the squat than I used to, but that doesn't mean that you have to go all the way down. You've got, you've got to do 30 squats all the way down for it to matter. What's that mean? You know what I mean? Mattering is a relative term. And if you've not done any bodyweight squats at all ever, then anything you do is better. How about that? That's what people have to understand, because again, most of us— and again, most of us here are overthinkers. And so when— and then it goes— what goes along with that is perfectionism. And so if we're gonna do bodyweight squats, we're gonna do them absolutely perfectly. We're gonna want our legs to burn, our knees to hurt. We want to be sore the next day. Yeah, that's a recipe for quitting. How about you do it so you're comfortable, so that it's easy, so you don't dread it, so that you get just enough out of it to actually look forward to it? And then you just do that forever. You're gonna keep getting better. Hope that makes sense. Uh, yes, yes, Carolyn. Carolyn says yes, habits and habit stacking, like squats during or right after brushing your teeth. Yes, Atomic Habits, James Clear. Exactly. Uh, what's up, Lois? Lois says, hi Jim, part of my daily motivation for me is walking by harbor every day while listening to you. I don't miss a day. Weekends are on repeat, some, some because you aren't live. That's awesome, Lois. Nice job. That's what I mean. And what I want you to hear about that beyond just like listening to me, which great, thank you, appreciate it, is there's a routine there. And when there's a routine, you don't have to think about it. Routine is what leads to automaticity, and automaticity is really how we get the results that we get. Okay, it's not on how we think about things. It's what we do consistently on autopilot, which is the programming that we talk about in the program. Um, no. Okay. Yeah, Pamela, look at that. I'm on oxygen, still able to do my infinity. That's great. Nice job, Pamela. That's super. What's up, Paula? Paul's spot on. Jim, comfortable is a game changer for exercise. Intensity is not required at this moment in time. Yes, absolutely right. Paul and I talked about this yesterday, and it's like, yeah, you know, certain people, it's not a bad thing. I mean, we're overachievers, we're perfectionists, we want to do the— if we're going to do something, we're going to do it right. But we've been led astray, I think, when it comes to working out, because Subconsciously, what we've been aimed at is this this goal of being sore, being tired, or being hurt, so because so that it's worth it. We have this weird definition of worth it that usually the criteria is that we're sore, it's difficult, or it's hard, or we're miserable. That's what we've been taught when it comes to exercising. And yeah, if you want to be a professional bodybuilder, you want to be a fitness influencer, you want to have single digit body fat, then yeah, that that's the that's the path you got to walk. I wouldn't argue that. But if you're, I don't know if you're just an, I'm just, I'm a normal person. I don't like going to the gym. I don't like working out and lifting heavy weights. I don't like doing hard cardio. I don't like that. And you know what happens with things I don't like? I avoid them. So what's an alternative for me? I don't give a shit about single-digit body fat. I don't give a shit about having the biggest muscles I can have. I don't give a shit about, you know, look at there, look at the striations. I just don't care. I'm not. If people care about it, then knock yourself out. But I think a lot of you don't give a shit, is what I think. I think if y'all dropped some weight, you'd feel a lot better. If you started moving your body more, you'd feel a lot better. And I think that's what most of you want. But again, we're constantly sold this this idea of perfection, and that perfection bleeds into everything. So if we're gonna do a diet, it's gonna I'm gonna do perfect. If we're gonna do a workout program, I'm gonna do perfectly. Or do squats, I'm not doing perfectly. But a lot of times perfectly is where the, the discomfort is, where the pain is. And pain ain't good. No pain, no gain is fucking bullshit. Are you crazy? How's that the truth? I, I do push-ups and bodyweight squats. I started with 5 each. Where's the pain in doing 5 push-ups and 5 bodyweight squats? I'll tell you, there was none. It was pretty easy. I still felt like I was doing something because I used to do zero. So doing 5, I felt it. I wasn't killing myself. It wasn't that hard, but I was doing something. And then I just built from there comfortably. No pain, no pain is what I like to say. You know, you can't— we're not gonna— no, no. If you're, if you're struggling, if you've been overweight for 10 years and struggling with your weight and wanting to go to the gym, Cut the shit. Like, like, again, I'm not saying you can't get there at some point, but the first phase might be just start slow. Just start simply, comfortably, easily. That's an option too. That's all. That's all we need. You know what I mean? Like, it's just, it's so crazy. Yes. Like Joshua wrote, the 5 stars. You don't need a gym. You just need a gym. I like that. Yeah. It's so true though. You know, it's like we make things so hard and we don't realize how hard we're making them. And again, we make them hard because we think that that is the golden road to get there. And again, we hold ourselves— if we're going to do something, we're going to do it right. But, you know, like, we're going to do something, we're going to do it right usually means we're not going to do it. Like, again, I'm busting my own balls here. I'm the exact same way. I didn't work out for 20 years. I was going to knock myself in the head for being so stupid. I wish I'd done these push-ups and squats since I was 20. But I didn't, you know, and it's kind of the idea that, you know, the best time to plant a tree is, you know, 20 years ago. The second best time is today. So whatever started now, now I'm in the important years anyways. And even doing it a year and a half, I can't believe how great I feel. And here's the other piece too. As great as I feel from doing these push-ups and squats for a year and a half, and I feel great, I really do. What I'm almost even more excited about is that I imagine myself doing them forever. Because it's not that hard for me. I mean, it takes focus. It takes, you know, I mean, I gotta, I gotta think about it and I do it, but it's pretty easy. And if I miss a day, it's not a big deal. I can get back on track. And if I miss a week, I go away and I come back, I can start slow again and build myself back up. There's no pain in there though. There really isn't. And, uh, I think that's the better way. Yeah, Loki says messy action beats inaction every time. Exactly. Exactly. And I, I think that, that in a nutshell, I think moves people forward so much more than virtually anything else. And especially like this group, please understand, I, I, I've been doing this personally for over 30 years and professionally for over 21 years. And it is like, it is all— it's always the same thing, you know what I mean? Like, it's always the same thing that Because I'm always working with perfectionists and overthinkers. If you're here right now, you're probably an overthinker. You're probably an over— you're probably a perfectionist. You're probably an action taker. You probably hold yourself to a high standard. And all those things are great. But when it comes to weight, it's probably getting in your way because you either you're all or nothing. And if you're not doing it perfectly, you're not doing it at all. And if you're really being honest with yourself, you're going to look and see, oh, I'm really not doing it at all most of the time. And if that's the truth most of the time, then doing anything more of the time is going to be better. And again, you just do not appreciate how much better doing a little bit consistently is. No one does. It's just one of those things like compound interest. It's like you, you're kind of told about how powerful it is, but it's hard for you to internalize it. But that is a good point. What's up, Pat? Pat says, I too walk while listening to Jim, so take a long time and my walk is longer. I'll talk a long time. Yeah, yeah, I usually I do, right? I, I gotta be honest, like last month or two I've been doing so much work behind the scenes, um, that the, the lives have been a little bit shorter. But it's funny, as I, as I kind of finish up some behind-the-scenes stuff, the lives will get longer. And I got some really cool ideas for the lives as well. So, um, so many cool things coming and it's, it's fun. Uh, but thanks for listening, Pat, as usual. Um, Jane says, unfortunately I jump in with both feet but also jump out the same way. I'm definitely all or nothing. I am competitive too. Yeah, Jane, I get it. But it's not unfortunate, by the way. You know what I mean? Like when you say unfortunately, it makes it sound like it's something you have no control over, right? Technically, it's called a nominalization. We turn a verb into a noun. But yeah, if you want to be competitive, if you are a competitive person, be competitive with your consistency, Jane. You know, do, do 2 push-ups a day every day when you wake up. Do two bodyweight squats a day every day when you get up and be competitive with that consistency. See how that is. See what happens. You know, Josh says it's never too late to practice doing the right thing over and over again for the rest of your life. It's never too early either. Yeah, absolutely. I perfect. I think that's so true, and I think that's well said for sure. Oh, look at that! Pamela says, "Yeah, always go back to the infinity. Never done that before." Nice job, Pamela. Yeah, and that's a good sign, right? When you go back to it. Um, that's really one of the biggest kind of proofs, you know, that things are working right for you, is that when you step away from it, you're able to come back to it consistently. That to me is such a big marker of success. Um, and everything I've done has revolved around that because again, we can't be perfect. So it's not about being perfect, it's about being able to be consistent, to hop back into it, you know. All right, Pam. Pam listened during the day too. Nice. Yeah. And like I said, I got so much cool stuff coming. I'm so excited. I gotta, I gotta work. I've been— oh my goodness, times have been busy for me. Um, but yeah, some cool stuff coming. All right, I gotta get out of here. I gotta go work on some of those things. So if you're not in my world, please join. Um, if you're on Facebook, type Mind, M-I-N-D, um, right into the comments there. Look at this. Let's look at this whole thing going. Little ticker. Can you all see that? Well, you can't see it over in TikTok, but if you're on TikTok, you go to my bio and click the link in my bio and go get the hypnosis session. It's completely free. And as soon as you sign up for it, I also give you a training called Reprogrammed: How to Live at Your Goal Weight Without the Fight, completely free. I think it's the best training I've ever made, completely free and ready to go for you to watch. Okay. In addition to a self-hypnosis session, it's really, really good. Go check that out. If you're on Facebook, you can just type MIND into the comments and it'll show up for you. And if you're on TikTok, you go to my bio. If you're on YouTube, you go to my bio and find that as well, or in the description. And, uh, if you like this, I'm here every Monday through Friday, usually around noon Eastern. So pop in here and ask whatever questions you have. Um, let me take a swing at whatever challenges you have and see if I can move you forward. And if you can't make the live, it's also a podcast, uh, that you can search Program Yourself Thin at any podcast platform.