Program Yourself Thin Live 6-29-26

Everyone, welcome to today's program, Yourself Thin podcast. Today we're talking about the smallest wins are the biggest wins. And I know this may sound strange, but so many of my clients are overachievers, overthinkers, always shooting big in life, and that serves them well in a lot of areas. But not so much with the weight. Because think about it, everyone shoots big when it comes to weight loss. Every single person, when they're going to lose weight, is going to change everything all at once, right? Regardless of what your plan is, you're going to follow it 100% perfect, whether it's, you know, not eating for 16 hours, not eating carbs, only eating carbs, only protein, whatever it is, you're going to jump into it 100%. It's this big thing you're going to do. But what I've seen over the 20 years of my career is that it's the small things, the small wins stacked on top of each other over time consistently that are truly the biggest wins that you can achieve. To put that in context, you could eat perfectly for a month, perfectly track every calorie, every calorie is perfect. You eat exactly the way you want to for one month. Then you can't keep it up. You get distracted, overwhelmed, sick, tired, whatever. And that one month does not mean much in that context. What's really going to matter is if you improve your reading 20% over a year. This is how you need to start thinking because at the end of the day, all big accomplishments are the accumulation of small accomplishments. And when you start thinking this way, you make the weight loss process a lot more comfortable for you because right now, subconsciously, you associate overwhelm and stress and difficulty with losing weight. You think of it as this very tense, stressful experience because that's the only way you've ever thought about weight loss. No one starts their weight loss slowly, strategically, systematically. People jump right into it 100% and try and change everything all at once. So that they can lose the weight as fast as possible. But you're not losing weight as fast as possible if you can't keep it up. Doing everything perfect for a month doesn't mean anything at the end of the year. What really makes the difference is small, consistent changes that you can stick with. And it's not just on a, uh, like a cumulative level. So, so, so for example, if you cut 20% of your calories out, 10% of your calories out over a year, you're going to lose weight because because your calories went down. So there's the physical benefits of doing that. But sometimes the biggest benefits of focusing on small wins is the psychological benefit where all of a sudden, instead of thinking that to lose weight, you have to give up everything in your life and focus 100% on weight loss. Instead, when you start to focus on small things, you start to weave those things into your normal life and it doesn't feel overwhelming. It doesn't take 100% effort for you to do it. It's relatively comfortable. It's relatively easy. And this is where the magic starts to happen, in my opinion. When you start doing small, consistent things regularly in a better way, what happens is they start to become automated. You start to naturally do them, and then you start to build on top of those new habits, those new routines, those new mindsets and thoughts. And that is where I see the most successful people focusing is on the small things, the day-to-day things, the small habits, the drinking the right amount of water, the getting enough sleep, the relaxation, the nourishment, right? The making better food choices strategically and systematically. Doesn't have to be absolutely everything all at once. It's a long-term focus. And I think when you start to think this way, you find that the process completely different and it feels more manageable. And I think that feeling is really something you've got to aim at. One of the fundamental things between dieting and at least Program Yourself Thin's approach is we cannot overwhelm ourselves. If we start to feel overwhelmed or we're expecting too much out of ourselves, we ease back, we dial it down a little bit, understanding that we may give up a little bit in terms of results this week, this month, but we're really focusing on the big picture. I'm going to tell you a quote just to kind of summarize everything that we've been talking about here, is that most people overestimate how much weight they can lose in a month and underestimate how much weight they can lose in a year. So as we start to focus on the long-term picture, that's the, that's the beauty. That's the equalizer. When we focus on small little things, your brain says, oh, that's not going to matter. But when we remind ourselves, yeah, well, small little things over a year, over a decade, then our brain starts to appreciate it a bit more and we start to balance ourselves out with how we approach weight. So it's not just big giant, um, you know, uh, grand slam attempts, but instead we are looking to create a systematic strategic way of changing our behavior that we believe we can stick with. And that's one of the missing ingredients for most people is that they don't believe they can stick with anything. Because everything they try and do is overwhelming and difficult to stick to. Okay, so it's not a you issue that you haven't been able to stick with diets as much as it is the diet itself is the problem. It's too overwhelming. It's too jarring to jump right into that. And so if you start easing into things, start appreciating the small wins, start appreciating the small habits and behaviors that lead to the bigger ones. Again, I think it's the smarter approach to get better results. And without question, it feels better walking that path. So I hope you give this some thought. If you want some support in thinking this way and approaching your weight in this way, click the link in my bio or go to programyourselfthin.com and go get the free hypnosis session I made for you. It is completely free, waiting for you to grab it. And yeah, go check that out. If you are in Facebook or YouTube, I'll put the link right in there. There you go, right? Um, yeah, and if you have any questions, feel free to ask them. We did it! We talked, uh, I was here Thursday last. I wasn't here, not here Friday. Um, but yeah, Thursday I was talking about getting on here for noon, right? Doing this podcast so that it's usually, uh, at noon o'clock. And we did it, did it, right? And again, I had, I had multiple reminders. I actually thought about it a bit over the weekend. I found walking into my office today I'd completely forgotten about until I saw a reminder. But, uh, yeah, here we are. Not so bad. Harder than it may sound, I will tell you that. I, I— if there's one thing I could share with you, it's that change is harder than you think. Even the simple stuff, you know, and even getting here at noon. But it's good. So again, you know, and I will just tell you, I was talking a little bit about some of the detail of actually making this happen, um, and so I'll just recap some of that for those of you that weren't here, because again, I think it's a lesson of myself, um, in again small things. I didn't make a commitment that I'm always going to start at noon. Um, this week here I'm really just kind of experimenting with it. Let's see, you know, can I get myself starting at noon every day? Uh, and so what's the— how do I make that happen? This is the first mistake a lot of people make. They think, oh yeah, starting at noon would be better, so I'm going to start at noon from now on. Okay, making that decision, realizing that is one piece, it's the starting piece, but making that decision and remembering that decision are two totally different things. So when I made this decision on Thursday that, okay, I'll start my next podcast at noon, the first thing I'm doing is setting reminders for myself. I don't want to have to remember to start it at noon because my chances of doing that are almost zero because that's not what I normally do. It's not— I don't have it wired in my brain now as a normal routine. So I make this thing. I may make another one that probably popped off by me. Make a little Post-it note for myself. I set an alarm on my phone. Um, and I did something else, I forget what it was, but that's another thing that reminded me. And, um, yeah, so, so remembering is the first thing, but the next thing is, do I even want to do— do I even want to do it at noon? I know that sounds silly, but do I? And then getting here and getting it started at noon, it was funny how my process for starting at noon is different than how I normally start it because I kind of just leave it as an aside. I'll start when I finish everything else. And so I had to create a new kind of deadline timeline to get here on noon. So I'm— I don't want to bore you with the details of this, but my main point is that when we want to create a change in our lives, going to bed earlier, eating better at night, eating better at lunch, going for a walk, a lot of that is not about whether you want to do it or not. You know, you want to do it. It's the process of getting yourself to do it. And that's where I think dieting really drops the ball because they're always telling you what to do. And never showing you how to get yourself to do it. And I think the psychology of behavior, like your own personal behavior, I think is the big missing piece from weight loss. And, um, again, I just share with you that starting at noon thing because I dive into it. I don't just say, oh yeah, I'm gonna start at noon from now on. Okay, I would never trust myself to just— that's not how human brains work. So, uh, anyways, but I hope you all had a great weekend, and, uh, if you have any questions, feel free to ask them. Uh, what's up, Janet? Janet says some people overeat when they are depressed or sad. I overeat when I'm happy. I'm a very happy person. All right, but you know, at the end of the day, it doesn't really matter whether you eat when you're sad or whether you eat when you're happy. Really, it's irrelevant because again, the— it's the process that we're really after, you know. So it really makes no difference whether you eat when you're happy or sad. Um, that's just some detail of the behavior. Um, what you want to start to notice though is the pattern of it, right? Um, because again, it doesn't matter, you know what I mean? I guess, you know, it matters in the sense that it's probably better to be happy than sad, sure, right? But, um, in terms of the behavior, uh, it— let me, let me be very specific about this. The emotional eating is a symptom of a deeper problem. So a lot of people try and fix the emotional eating when in reality the emotional eating is a symptom of the deeper problem. The deeper problem is that you don't know how to manage your emotions genuinely. So, uh, someone feels happy, they don't know how to manage that emotion genuinely, and so they go to the food. Someone feels sad, they don't know how to manage that emotion genuinely, so they go to the food. And the food becomes kind of this distraction, um, it usually is a big part of it. And it creates extra feelings as well. But again, what we want to do is we want to really diagnose and understand the pattern that happens. And that's how you learn from it. And again, whether it's sad emotional eating, happy emotional eating is really irrelevant. It's really about the pattern of it and how it's very emotionally driven. Jody, I got it. I did it. 12 o'clock. Woo! It was a lot harder than it seems. I will tell you, as the minutes got closer, it got harder and harder. It was very interesting. And that's another piece that I don't want to get— I don't want to bore, um, people that aren't in the program won't really appreciate that conversation probably. But, um, it's, it's so funny to me to get myself— that's why for me, okay, this week my goal is to start every day at noon. And I, that's just my goal. And I'm not trying to say, oh, from now on we'll start at noon. I'm not saying that yet because I haven't truly decided. So I'm going to take a week and start at noon and see how it is. Is it a lot better? Is it the same? Is it worse? I don't really know because I've never done it. And I know most people say, well, obviously it's gonna be better. I don't know that. If I, if I knew that, I would already start at noon, probably. Okay, so I think of this week here, maybe even another week or two, but this week especially for me is really about developing awareness, awareness of my pattern. I learned a lot today. I learned a lot over the last half hour, hour. It was very interesting how my brain was working, and I don't have a strategy to start at noon every day. Do you know what I mean? Like, I don't have that program. If you want to stick with that language, I have the program that I start between 12 and 12:30, and that's a completely different program than starting at noon. And it was very interesting noticing that. And the awareness piece is the first phase because we all learn through contrast. So for me, I'm not just saying, oh, I'm just going to do it every day at noon. I'm paying attention. I'm experimenting. Let me see what it's like to start at noon for a week and let me compare and contrast. So, but thank you. Yes, I was happy to start at noon, and, um, and I'm reorganizing my mind. I think one of the good things is starting at noon that I've already started focusing on is that, A, people would know every day when we're doing it, um, and that would, that would be better for a lot of people. For me, I would know it was noon, and that's good. But the big benefit for me is that I finish— I'm going to finish earlier, and that's pretty appealing. So anyways, Carolyn says, I like how easy that sounds, 20% change. Yes, yes. And Carolyn agrees. I agree, started using rice paper with eggs instead of toast and enjoy it so it doesn't feel like sacrifice. Yeah, exactly. Little changes at a time, you know. Um, what do they say? Inch by inch, life's a cinch. Yard by yard, everything's hard. So, true story. And little things too. Another thing that people really overlook, and they, they argue with me about this, but I've had too many arguments about it, so I know I'm right. But when you do little things, a lot of times people will think the little thing's not going to be as great as the big thing, right? So, um, let's just take two extremes. Someone, someone eats perfectly all day. They restrict their calories, don't eat carbs, whatever your philosophy is, don't eat for 16 hours, whatever. They do it perfect, okay? And the other person improves their breakfast. Maybe they eat a piece of fruit with it. Maybe they switch, uh, you know, Wonder Bread for Ezekiel toast. So whatever, they make some little shift in their breakfast versus the person who eats perfectly all day long. Okay, so what a lot of people will think is that the perfect— the person who ate perfect is gonna be over the moon. They're gonna feel so good. And the person who just changed their breakfast, they're gonna feel— so, so the person who changed everything is gonna feel this good. The person who changed the breakfast, they're just gonna feel this good. So they're getting this much improvement and the person who did perfect every day is going to get this much improvement. That's not true. I will give you the person who changed everything may feel a bit more excited or motivated or whatever good feelings they may feel. I'll give you that. I'll give you that. They feel a bit more, but it's not that much more. That's what I'm trying to say, because there's a lot more good feelings that come from optimizing a breakfast than you realize. And this is what most people don't have any experience with. Is how good it feels to make little changes. Because when you make little changes, anything good feels good. There's kind of this threshold. So it's like whether you just change breakfast, whether you change the whole day because you did something good today and you know it, there's kind of like this initial boost that's pretty equivalent. And then with the everything all day, you get a little extra boost that's more accurate to what you'll feel. And once you really internalize that idea, it is so profound and so freeing because now you can start to set yourself up to do lots of little things throughout the day. Not all at once, because if you do lots of little things all at once, then that's doing a lot. That's doing a big thing. But when you start to consistently do little things, um, it feels good and it's easier to do. And that's the other piece as well, that a lot of times you do the big things now, yeah, you feel excited that you got through a day, but you also feel like you just got this axe over you, just like waiting to bop you on the head, um, because you know you're not gonna be able to keep it up. It's too much. And so when you do little things, not only do you get a good boost of feeling better, but there's also the benefit of knowing, oh, that wasn't even that hard. Oh, that was kind of easy. I could keep that up. And a lot of people have never really experienced that when it comes to weight. They only do giant things, you know. So yes, doing small things is really helpful. Uh, yep. Lois says small changes in long term is the way to go. Thank you. Yeah, you're welcome, Lois, in the program. Um, and that's the philosophy right here in Program Yourself Thin. We really live by the 1% better a day philosophy. Each and every day we're looking to get 1% better, 1% better. And each and every day when we get 1% better on the previous 1% betters, over a year, that's not 360% better, it's 3,600% better. It's exponentially higher because we just keep improving on the improvements beforehand. So it's a very mathematically sound strategy as well. Um, to move forward with this 1%, um, approach. You know, what's up, Demi? Demi says, last week I had a cookie skillet at a restaurant and I haven't been able to stop eating sweets since. Every time I eat dessert sweets, it will throw me off for weeks. Every time they feel so addictive. Okay, I get that, Demi, right? So what we want to do is we want to look at that as a pattern. So you have this pattern now. Now this is what I mean. You have this pattern. This is such a great example of kind of big and small approaches. Okay, so Demi is aware of this pattern, I'm going to assume. This isn't the first time she's ever recognized this pattern. She knows that she can be doing well, go and eat a skillet cookie, and now she's off, off the reservation for weeks, right? Throw me off for weeks every time. Okay, so Demi has a history, she has a belief of knowledge, evidence that she does great for a little bit, eats something sweet, and then is thrown off for weeks eating sweets. Okay, so that's the pattern she comes with. Now, I know Demi is thinking, tell me how to— I should have skipped that cookie. You know, I should have been perfect. Every time I make a mistake, I get thrown off for a week. So I have to not make any mistakes. I think that's the wrong focus. We're always going to make mistakes. There's always going to be skillet cookies or whatever it is for each person's got their thing. So we're not looking to be perfect. What we're looking to do is to turn— will throw me off for weeks every time. If we can make the weeks days, that's the improvement we're looking for. If we can make weeks a week, that's an improvement we're looking for. And that is a huge improvement because let's just say Demi, um, every month she starts a diet. She gets a week into it, eats something sweet, in 3 weeks she's off track. Next month she starts a diet. Well, let's just assume that just for safety of numbers here, clarity of numbers. So 12 months later, we look at the year, she has done things to lose weight for 12 weeks. Does that make sense? Right? We look at the full year. If that's the pattern, 12 weeks during that year, she was eating really good. Okay. But Jeez, what would it be? 3 terms, 3 times 12, 36 weeks. 36 weeks, she's completely off the reservation, completely not, not there. Okay, so if we can get it 24 and 24, that's like a 30% improvement, and it might feel a lot more comfortable. So where's the focus go? The focus goes on this pattern. What is this pattern you have that you eat something sweet and then you get into this mode. And I will tell you what a big part of what's driving that pattern is, that you're in this all-or-nothing mindset. So for Demi, she's doing all— everything's perfect. Eat something sweet. Now she's off track for weeks. But here's what she's not thinking during those weeks she's off track. In her mind, she's thinking, I have to get back to perfect. Folks, this is what you all experience. You start out being perfect. You make a mistake. Let me, let me change the metaphor. Think about it like a mountain. You push this giant boulder up a mountain and you get it way up to the top and then you slip and now it rolls all the way back to the bottom. Okay. And so now you got to recover and everything else takes you 3 weeks. Now you push it all the way back up. Okay. So that's typically how you're thinking about your weight loss. You've got to do this perfect thing and you do it perfect for a week and then you get burnt out. Get on the sweets. Now you're off track for 3 weeks. But part of why you're off track for 3 weeks is you think you have to get back to being perfect. But what if you didn't? What if instead of getting back to perfect, you got back to good? You got back to better. That's what I would focus on, Demi. I think you're in an all or nothing mindset. And I think when you're doing everything perfect, you love it. And then you always, you told me, I always. Get into sweets, and then I'm off track for weeks. This is a recurring pattern. So what if you start to have a plan in your mind that you'll be perfect for a week, and then you will not be perfect, you'll just be better than you normally are? Hope that makes sense. Hope that helps. Completely normal too, not a big deal. Um, Ken says, way to go. Thank you. Yes, got here for noon. Got here for noon today. What's up, Sherry? Sherry says, love your content, Jim. Thanks for sharing the info. You're welcome, Sherry. Thank you for, uh, sharing that comment. I appreciate that. Yeah, that's my mission in life, is to help as many people as possible live at their goal weight. I believe if you know how to run your own mind, if you understand how to live at your goal weight, you'll have a much higher chance of being able to make that happen for you. And, uh, that is my mission, and that's why I'm here every day to help you all, um, do that. All right, um, Carolyn says trying for the week, see how it works out. How many reminders and alarms? Yes, I got a lot. Um, my podcast at noon, that should remind me. Yep, there's Jane. Yeah, Jane, hope this was helpful. Got ready, didn't need a reminder or anything. Uh, Patricia says I've made so many changes since October last year, I don't even feel like the same person. I feel happier, more rested, more relaxed around food. Feel like my old self again when I was thin. That's great, Patricia. And that's what I'm talking about. It's the small changes over time. I think that's the part of weight loss that most people miss is the, the over time consistency part. Because dieting, dieting makes you think about weight loss in a timeframe this big. It makes you think about how much weight can I lose this week, today, this month? It's very short-term oriented. And that is a huge problem, a huge problem, because managing your weight is a long-term process. So when you take a long-term process and map this short-term focus on it, you get trouble. Let's put it in a different context. Money is usually a longer-term thing, right? You can't just show up one day and say, oh, I'm going to make a bunch of money. You got to develop skills, ability, networks, you know, connections, whatever else. So if you go into money with this very short-term focus and obsession, usually it's going to drive you to illegal activities, robbing banks, you know what I mean? Like robberies and counterfeiting, all illegal stuff. So it's the same thing with weight. When we look at something that's a long-term timeframe thing and we map over the short-term thing, we get to very ineffective, inappropriate strategies. And that's what dieting is. Dieting is a very short-term, fixated, focused process for something that's long-term. And as you start to focus on consistency and long-term thinking, uh, in longer timeframes, it's transformative. It's absolutely transformative. That's all I can say. And you've never done that, most likely, because we've all been under the spell of the diets. The diet industry is just a branch of the food processing industry, and they're here to program you for failure. It's that simple. This is why dieting doesn't work for anyone, um, statistically. And so yes, there's better ways, and it starts with changing your mind. So great job, Patricia, and keep it up. It just keeps getting better and better and better. Jane says, I'm sitting here eating leftover potato salad and homemade spaghetti because I don't want to throw it out. Can't freeze them, and I'm going on holidays as soon as this session is over. Um, drat. I don't see it. It's not a drat, Jane. It's an outlier experience. You got to make the distinction between normal times and outlier times. So the, the day, the moment before you go on holiday is an outlier time. And you know, you're going away and you've got this food, you don't want to waste it. So I don't even consider that a bad thing. I'm focused on my normal times, not my outlier times. For example, last Friday I got to go to Boston. I went to Boston for the night, have a great time. I'm not eating and living like I normally do. You know, it's just— it's an outlier time. Now, you got to be clear. You can't say, oh, everything's an outlier time. No, but going out the moment before going on a holiday is not the same. So, you know, fine. You wish you ate something healthier. Great. But it doesn't, it doesn't matter because if we look at the days you go away on holidays, that is not what is controlling your weight. You know, we've got to focus on the things that are actually controlling your weight, everyone. And a lot of times, unfortunately, we focus on the things that are kind of stand out to us but aren't really responsible for our weight. And that'd be one of them. And again, you're doing something you want to do. You got this subconscious incongruency. You want to eat something healthier. Um, but on the other hand, you don't want to waste food, so you have two parts of you battling it out. And, um, I don't know, so what? You'll be fine and have a great holiday. Uh, yes, you, Jim. Yes. Is that meow? Meow. Uh, you helped me a lot with this mind switch from perfect. Oh, that's great. That makes me happy. Yeah, the perfect thing is just a curse. I promise you that, folks. Trying to be perfect Look, trying to be perfect is great. I, I think having— aiming at perfect, I think, is wonderful as long as you realize you can't be perfect and/or you can't be perfect for long. Then I, I love aiming at perfection. Sure, fine, knock yourself out, but don't freak out when you can't be perfect. And that's where I think dieters run into a problem, is that you think you can be perfect and, uh, you can't. And I think, again, in Program Yourself Thin, we build around an all-or-something mindset, not an all-or-nothing one. All right, um, and for those of you that are interested in that all-or-something mindset, click the link in my bio or go to programyourselfthen and go get the free hypnosis session I make you. Um, it's ready and waiting for you to go. Uh, I give you a bunch of free stuff. Got a new training that will be done this week. I'm so excited about that. Uh, Reprogrammed: How to Live at Your Goal Weight Without the Fight. That's completely free. That'll be available this week. Uh, if you're on my email list, I will send the link out to that. Um, Sherry says, do you have thoughts on fasting for females' hormones? Um, no, not really. I mean, I'm not a fasting expert in any stretch of the imagination. I don't really like fasting. I know I, I do do a form, I suppose, of intermittent fasting that I, I started doing on my own 30 years ago. I call it nighttime fasting. It's probably 12 or 13 hours of not eating. That really works for me. Uh, long-term fasting I've done, and I did not like it. I found it very stressful for me personally. Uh, I did not find any benefit of fasting for a day or more for me long term, because what I found is I dreaded it as it came up. I was miserable while I wasn't eating, and then afterwards I was obsessed with food for a while. So I found that fasting for me was a real negative. And, um, yeah, I mean, you know, can fast— I think taking a break from eating is wonderful for everybody. Our bodies are not designed to just eat all day long, especially the bullshit we shovel into them these days. In the modern world. So I think taking a break from eating of, you know, 10 to 12 to 14 to 16 hours, whatever's comfortable, is great. I think long-term fasting consistently in a stressful way is— got— I just don't think it's going to work. Well, I think that you raise cortisol levels, you're obsessing on food, you're increasing food noise. I don't like it. So, you know, that's probably not the answer you're looking for, but that's just a couple of thoughts on it. Uh, what's up, Hillary? Hillary says, loving the program, Jim. Automating better habits and doing better thinking. One day I started to make an extra meal but had an apple instead, thinking of your guidance. Thank you. Nice job, Hillary. That's perfect. That's perfect. Now notice how Hillary's even talking. It's just— that's something I always want to point it out, because with Program Yourself Thin, people, we're just not stressing out. We're not freaking out. Dieting always feels like you're walking a tightrope. There's always that stress that you're just gonna fall, you're gonna make a mistake and fall, and you feel it every moment of the diet. It's very stressful. And program yourself then— like, we're really organizing around calm. And so if we start doing something that starts freaking us out, we stop doing it. I can't think of anything that comes You know, you know, it's funny. I was at the bookstore yesterday. I saw David Goggins, who I did not know David Goggins used to be really big. So color me shocked. I don't really follow him. I just know him. But, um, it was very interesting. I never realized he was a lot bigger at one point, but that way of approaching things I can't stand. Now I'm not— he should keep doing it. He's that type of person. People that are like that, that love rigid rules and love that shit. Great. But I find for most people, um, that really, really rigid rules don't last long. And I hate really rigid rules. So again, we want to have a more calm, flowy approach to managing our weight. And it's not that difficult when you expand your time frame. It's really not that hard. Most of the stress you experience with weight loss is because you're trying to lose weight as fast as you possibly can. And so you're stressing yourself out to do it, and that makes you unable to stick with it and not able to get any results. You know what I mean? So it's this trap that dieters fall into a lot of times for their entire life, unfortunately. Again, another reason why I'm here every day, you know. So again, we don't want to aim at perfect, we want to aim at better, and that's a lot more comfortable. But if you aim at better every day for the next year, I promise you, you're going to be in a better spot next year at this time than if you aim at perfection starting today. Guaranteed, guaranteed. So nice job, Hillary, keep it up. But it just keeps getting better and better and better. Remember that, you know what I mean? You start internalizing all these ideas more and more and more and more, right? So nice job. Uh, Demi says, thanks, that was helpful. Good, good, I'm glad. Yeah, again, folks, I'm here to help you out in any way. Please ask any weight loss questions, food eating questions. If I don't have a good answer, like, like the, the fasting thing, I'm— it's not— I'm not an expert in that. I'll let you know. I almost always have some ideas about these things anyways that a lot of times can be useful because at the very least, what I know I'm bringing you is a unique perspective that I know for sure that I'm giving you a different angle on managing your weight than you normally get because you always get the diet viewpoint. You know, you ask 1,000 people in America how to lose weight, you're going to hear diet, surgery, injection. That's it. You're not going to hear mindset. You're not going to hear mindset. And once you start thinking, at least understanding that as an alternative or, you know, an option, I think you're going to appreciate the wisdom of it. Again, I didn't just come up with this. I learned this over the last 30 years working with people that lost weight and kept it off and studying them. And I've since become one of them and helped a lot of people become that way too. And so there's, there's patterns, right? Success leaves clues to all that. Um, but again, the goal is not to lose weight. The goal is to live, live, live, live, live at your goal weight. It's to live at your goal weight. It's not just to get to your goal weight for a day. It's to live there. I don't know why this fucking camera won't focus. I gotta— I wrote myself a note. I wrote it. I wrote the note right there. I can't believe I haven't figured it out yet, but Anyways, that's my book. And again, notice it's living at your goal weight, not just getting there for the day. You know, big difference. Thanks, Cindy. Cindy said, way to go, 12. All right, it was all fired up for me. So it's exciting, right? That's some positive associations. You know, I think the biggest— yeah, I like noon. It's just, it's so funny. So no one would think this. I just want to point this out because I'm fascinated by mindset, because mindset is so different than how we typically think of it. But, um, I've got deadlines all over the place. I mean, look at a typical week. I've got deadlines all over the place. I gotta start at this time and I start at that time. Um, I never put that deadline with the podcast. I, I've always— I started off with a huge window and I've shrunk the window to a half hour. But it's so funny, the mindset of a window of a half hour and the window— the mindset of starting at this time. It's fascinating. They're, they're totally different mindsets. Even though they seem so— so the difference between like, I'm going to start at noon to I'm going to start between 12 and 12:30, they're two totally different mindsets. And, uh, I find that fascinating. So instead of having the mindset, I'm going to start 12 to 12:30, I really am working on adopting the mindset, installing the mindset, I start at noon. I don't know if that makes sense. Uh, Jane said, I just gave it to my neighbor, I didn't eat too much anyway. Hey, there you go, Jane! Jane, I'm super proud of you. That's all-or-something thinking, Jane. Super proud of that, Jane. I'm super proud of you doing that. Okay. Because what happened? Just kind of ground yourself, calm down, relax. You're not, you weren't a lost cause. So often when we think all or nothing, once we start eating the spaghetti, nah, fuck it. I'll eat the whole thing. I can't stop now. Right. And it's, it's such a common thing with dieters. It's the what the hell effect, but that is really a consequence of this all-or-nothing thinking. And so, Jane, I'm so proud of you. Jane started kind of making out the best choice, woke up, right? Snapped out of a trance and said, oh, and then came up with an elegant solution, giving it to your neighbor. And now you didn't too much of it, so now you get to start your holiday feeling really good. And I would say you probably even feel better than if you just ate great. You realized something in the middle of it and changed it. What a wonderful experience for you to have now, Jane. Remember that, okay? Because that's just one more skill set you can kind of layer on top is that, you know, obviously I want to prepare myself just to make the right choices. But this was a great example of kind of stepping in the wrong direction and then correcting in real time. So that's beautiful. And what an elegant solution, giving it to your neighbor, because then you didn't waste it. See? So now instead of battling, you know, I don't want to waste it. Well, I don't want to eat it. I don't want to waste it. I don't want to eat it. Right. When we get— we get caught in that battle. And that's what dieting does, by the way. It creates this sort of energy. What Jane did is she said, wait a second, I don't want to eat it and I don't want to waste it. Hold on, is there any other option? I'll give it to a neighbor. That's what— that's an elegant solution. That's how— that's how we refer to that in NLP. So that's wonderful. Um, Carolyn says, that's great. What do you call the opposite of— the opposite of outlier time? Oh, is that the word you use? Yeah, the opposite of outlier time is just your normal time. So again, um You know, like even vacation in general. If when you go on vacation, that vacation eating is not what's controlling your weight unless you go on vacation 30 weeks a year. You know, it's like, again, our brains get fixated on the vacation eating. That is not what's controlling your weight. It's the other 50 weeks a year when you're eating at home or how you eat at work or on the way to work or whatever. It's the habitual, normal way that you eat and act that's really controlling your weight, not the outlier times of, oh, when you went to an office party for Susie's retirement. No, you pigged out there. That has nothing to do with your weight. What has to do with your weight is what you ate for breakfast, lunch, and dinner last week, what you typically eat on the weekends last year. Right. And again, there's, there's bigger patterns that have a way bigger impact on your weight than the random unusual ones. And that's what we refer to as outlier ones. And it's important to measure them differently. Again, dieters don't do that because dieters see everything the same. But you can't, you know, when you go— when you're on vacation versus when you're home, those are two totally different situations. And who gives a shit? Again, unless you go vacation a real lot. But if you vacation 1, 2, 3 weeks a year, that is not what's controlling your weight. That's not the main force on your weight. It's what you're doing the other 50 weeks a year. And a lot of times we can get distracted by that. Cindy says, there's a quote, be faithful in the small things because this is where your strength lies. Mother Teresa, always working on mindset. Even she wasn't perfect. True story. True, right? I love that quote. Yeah. Be faithful in the small things because this is where your strength lies. I couldn't agree with that more. And I just say that to you, boy, am I on the small things path. It's, it's been that to me, strategically, that's the number one thing, in my opinion, is focusing on small things. I mean, I was thinking today, because it's been a little over a year, a little over a year ago, probably a year and 3 months or so, somehow, I don't know if I saw a video or I read something, but I got the idea, or I forget how it even came up, but I, someone was brushing their teeth and they were in a squat while they did it. And I was like, oh, that would be great, because my knees have never been great. My— I've never had great knees. And I think to some degree I'm always just anticipating, expecting to be in bad shape when I get older, like in a way, you know. Um, so last year I started brushing my teeth in the morning in a squat. I get in a squat, I would just sit there for a second and then get up. And, um, then I started doing some real light you know, bodyweight squat stuff. But, but that was one of the big ones. In the morning, I do the squat, and I've done that for over a year now. It's been a year and 3 months, and I do it every single morning. And I was thinking today, I'm like, you know, it hasn't changed everything completely, but my knees, you know, because this is the thing, you know, you, you start doing this in the first week, you're like, oh my God, I can't wait to see what's going to happen here. And it might hurt, you know, first week you do it, it's like, oh, my knees hurt. This is even if you remember, you know, first month, it's like, you know, your legs start to hurt, they get sore, they're not used to this, and you get kind of the negative stuff of it, but you just keep doing it. It's not that hard. Keep doing it, keep doing it, keep doing it. And it's like a lot of times what I tell you, I've noticed this, and this is pretty common, is it wasn't that like some magical thing happened. It's just that all of a sudden a lot of the aches and the, the knee issues kind of fade out of my mind. Because for example, like if I got to look like at a cupboard down on the thing, if I'm going to get my knees before, I'd be like, I would be expecting them to hurt. And I noticed last night I was looking down, I just did, I automatically got down and did it because I do this every day now. And I was thinking like, again, that's a little thing. It's a squat down to brush my teeth and I'm up. I'm doing it every single day. And here's the key thing. I expect to do this every day for the rest of my life. So now in my mind, I have an image in my mind of being 150 doing this squat in the morning. That's helpful. I do it every day. Uh, that's helpful. It inspires me to add more on top of that because now I do kind of like bodyweight squats. I'll do like 60 of them a day, Monday through Friday. Um, and it's just, it's, you know, so what's that going to do? That's not, you got no, you need, you need to put a rack on there. You did it right. It's always pushing ourselves to overwhelm ourselves. And I will take doing this for a year. It's, and I've done this with so many things. It's not, it wasn't that hard. To get myself to squat. Now again, it was hard in the sense to remember and just do it, but it's not that difficult of a thing. So it's the little things, it's the little things. I appreciate sharing that quote because I agree. What's up, Kevin? Kevin's from Lakeland, Florida. Never heard of Lakeland. I've been watching Florida— there's a show on HBO, it's called, uh, what's it called? It's Florida, Comma Man. But, uh, it's about a lot of the colorful characters in Florida. It is, it's pretty funny though. A lot of them, some are dumb, but, but some Some of them are so funny. They're such— they're the funniest stories. They're so crazy. But yeah, Kevin says, my doctor has me eating grilled and baked foods. Um, yeah, well, that's probably better than what you're eating. I'm assuming maybe you're eating a lot of fried foods if I'm hearing that distinction. Um, unfortunately, a lot of times doctors really don't know anything about weight loss. That's kind of unfortunate because they're usually the, the people telling people lose weight. And how— what do you got, any ideas? Oh, eat better and exercise. So thanks, Doc. At least your doctor took the extra step and said eat grilled and baked foods. But that's better, right? So Kevin, the main thing you want to understand for the grilled and the baked foods, it's going to help you a lot, is less oil is a lot less calories, right? So we talk about oil, we're talking about calorie density. Oil is pretty much one of the most calorie-dense foods we got. Oil, butter, cheese, these are very calorie-dense. They pack a lot of calories into a small amount of space, right? You take, um, you know, a quarter cup of oil, there's a lot of calories in that versus an apple, okay? So when you don't put the, the oil into the food, you're really reducing a lot of the calories. So that, that's a good, good strategy. Um, Patricia said you started here at 5 PM here in Scotland. Okay, yeah, 5-hour difference, right? Cool. Uh, it's a— Beth. Beth says, growing up, we always had dessert after a large meal. Any suggestions on how to stop myself from doing this every time? Uh, yeah, I wouldn't— I wouldn't stop myself, Beth. My goal would not be to stop myself from having dessert after a large meal. I would maintain that behavior. What I would focus on is reducing or replacing what it is that I was eating for dessert. So for the rest of my life, and this is what I do as well, I went through this as well. A lot of people have this, that dinner's over and now you associate having, you know, something sweet. So I don't want you to change that. You can still have something sweet. The question is, what sweet thing are you going to eat and how much of it are you going to have? That's where I would put my focus. So notice, Beth, what you've been trying to do probably most of your life when you want to lose weight: I gotta stop eating dessert, I gotta stop eating dessert. So now you eat your big meal and now you really want dessert. Now you say, no, no dessert, no, no, no, no, no, no, no. That, that's a, that's a hard fight to win. So I'd start looking at, okay, I want to have dessert, what dessert do I want to have? And you could start with what you typically eat. Well, I usually eat ice cream. I usually eat a pint of ice cream. Okay, well, let me cut that down, you know. So whatever you typically have for, um, whatever you typically have for dessert, you can cut that, work on cutting that down. And you might find that that's a lot more appealing to you, right? So instead of saying, I can't have ice cream, you say, I'm gonna work on having less ice cream. Because what you're always doing is you're just saying, I, I can have dessert or I can't have dessert. Like, I gotta stop eating dessert. And now you can't have anything. Now you're trying to white-knuckle it for the whole day. Um, something that might fit a lot better is if you start cutting down the dessert and you still have dessert, because now it feels like, okay, I had some dessert, now I'm ready to move on. It might be a much more peaceful approach than trying to stop yourself from having dessert. I have dessert almost every dinner. After every dinner, I almost always have some dessert. Now that dessert has changed. You know, it used to be— I don't know, it could be anything. Cookies, ice cream, bullshit, whatever. Now it's usually something a lot smaller. Might be dark chocolate. I don't know. Just it's different, different days. Usually it's a dark chocolate. That's probably number one, but it's a lot smaller. So you might be better off served. Remember, there's 3 Rs of weight loss: replace, reduce, remove. And, uh, most people only focus on remove, so replacing and reducing might serve you better. Uh, so you put your energy into reducing what you're eating for dessert instead of trying to stop naughty, you know, naughty dessert. But you can experiment with that and see which works better for you. Um, yeah, Carolyn says the same thing. Yeah, mom had a sweet tooth with sweet after every meal. A lot of people have that. Again, it's a challenge, you know, no doubt about it. Um, but we highlight it and we start changing it. So if anyone has any questions, feel free to ask them. I know over in TikTok land I am live. Sometimes the questions just take a minute to get to, uh, and to find them. If I miss your question, I apologize, just ask it again. I— it's— TikTok's hard to keep track of the questions with, to be honest. Um, Digital Encore says, I had a doc tell me Jared Diddick, you can too. Oh God. Yeah, I know, right? That guy. Um, yeah, doctors just don't know shit about weight loss. That's all I can tell you unless they have like some personal, you know, fascination or interest with it. Um, but doctors out the box don't really know much about weight loss. They don't learn any, they don't really learn much nutrition. They don't learn much weight loss stuff. Um, so I'm not saying they couldn't, they're brilliant, you know, but they just don't teach that in doctor school. It's crazy how little nutrition they teach in doctor school. It's really shocking. I think you'd be shocked if you looked into it. It's really crazy. But yeah, they don't know anything about weight loss. I've had a number— I've numerous conversations with doctors, um, and they're always— well, the ones that are curious are always curious about, you know, hey, you got anything I could tell my clients with, you know, my patients with? But, um, yeah, most of them don't know. Most people don't know anything about weight loss. Well, I should say weight maintenance, right? A lot of people know about weight loss, but it's, uh again. Yeah, Carlos says, I like that philosophy. Good. Um, yeah, Beth says, amazing, thank you for your suggestion. Yeah, good, Beth. I hope you get us some— give us some thought, right? Because again, it's like trying to not eat dessert ever again is a huge thing to try and take on. And you know, you've tried this a million times and it hasn't worked. So, um, you know, and even I'll give you just— let me go a little bit deeper into it, just kind of give you an example what I mean. But like, you know, maybe like Monday night. So this is what I always did in Program Yourself. Then we have clean and pleasure days, right? So when I first started doing that, I only had one clean day a week. It was Monday for me, right? So you can pick whatever you want. But if you take, you know, Monday through Friday schedule, Monday worked well for me. So Monday would really be like a first, like, oh, I have a healthy breakfast here, a healthy lunch, a healthy dinner, that healthy snack. And so I would kind of put like, I'd really focus on one day. And that felt doable. And so you could do the same thing with the dessert thing as well, Beth, where maybe like— and I'm just picking the day, you pick the day that's right for you— but you might pick Monday. You might say, Monday I'm gonna practice and work on having a really healthy dessert. Um, it might be I'll have a banana. It might— maybe just a banana might do it, or an orange or something, you know, sweeter fruit. Um, maybe you have a banana and some chocolate, you know what I mean? Maybe melt a little bit of chocolate and, um, eat the banana with that, right? And it's like, the goal is I'm gonna have a really The healthiest dessert I'm going to have all week is going to be Monday night. I'm going to practice that. Okay. And then the rest of the nights, you know, maybe, maybe 4 other nights you work on reducing and then 2 nights you let yourself eat whatever you want. And if you start to approach it that way, what happens is you start to get better. And you know where you're at 3 months, 6 months, a year from now could be fundamentally different. And if you were able to fundamentally change your dessert habit, that would probably have a huge impact on your weight over a year too, wouldn't it? And so this is kind of the mindset. This is the approach that we use in Program Yourself Then. No. Yeah, Barbara says they don't really want people to be well, in my opinion. Um, I, I agree with that, although I, I don't blame the doctors. I think the doctors are just part of the system, you know. What's, what's a doctor going to do? You know, you go through all of this schooling, all of this indoctrination, you really are at the mercy of the powers that be. And yes, agreed. I think, um, you know, in terms of the obesity conspiracy, there's the big three. There's the food companies, the diet companies, and the medical establishment. And let's be honest, I mean, the medical establishment gets paid off of treating symptoms, not on offering cures. And I don't think that's a very, you know, that's not that much of a hot take. I think we all know this. They would rather sell you insulin than teach you how to not get diabetes in the first place. And so, you know, it's just— it's a money-based system. And yeah, so doctors are not going to have really any solutions for you because They're not taught solutions. There's not a lot of money in showing you how to live like a thin, healthy, happy person. There's not a lot of money in that. That's why you don't see a lot of ads for healthy foods and healthy things. Uh, that's not where the money is. The money's in you being overweight, unhealthy, and unhappy. That's where the money is. And that's why you really have to learn how to protect yourself because no one's going to do it for you. Everyone's trying to profit off of you. And so you really need to take this on yourself and You know, learn how to run your own mind, learn to come up with your own strategy. I had to. I've been doing this for over 30 years. I didn't learn this shit from a diet. I didn't learn this shit from any medical establishment. I didn't learn this stuff from any real, like, um, I don't know, like, like high and mighty researchers. They ain't studying this stuff because there's not money in how do I live at my goal weight. There's money in how do I lose weight quickly. There's money in, uh, you know, how can I lose weight without doing anything. But there's not a lot of money in how do I live at my goal weight for the rest of my life. So yeah, I agree with that. Yeah, Carla.com says the same thing. Yeah, they don't care. More illness, more money. Yeah, and again, I don't blame the doctors. I think the doctors are good people that want to do good work, and I think they go into a system that, that is their pri— listen, folks, you know, I, I think we all know this. I don't think I'm saying anything too obvious or too, too hidden. But, um, you know, I do— I got— I went to school for business, and, um, everything, everything's built around money, obviously. And the medical establishment's no different. And so, you know, you just have to follow the money. I don't want to sound like a paranoid conspiracy theorist there, but I don't think that's a very— you know, at this point, I don't think it's a very paranoid thing to say. And so, uh, but following that thread of thought, in a way, that's why the diets don't work either. The diets aren't there from altruistic companies trying to help you manage your weight. Most of the diets that you know about are owned by the big food companies. Weight Watchers was owned by Heinz. Jenny Craig was owned by Nestlé. Atkins Food Products, owned by the same company that owns Auntie Anne's Pretzels and Cinnabon. SlimFast, owned by the same company that owns Ben Jerry's Ice Cream. These companies don't want to show you how to live at your goal weight and be healthy and happy for the rest of your life. No way. Okay, so again, diets don't work in any way, and that's kind of part of the appeal to them for these companies. So yeah, could do a lot better if they wanted to, but they don't. Yeah, and again, I, I don't blame the doctors personally. I think these doctors go in wanting to do good stuff, and they do do a lot of good stuff. I think doctors do a lot of good stuff, but I think they're part of a system that is really, again, there to make profits. That, that's what the system's for primarily. And I, again, I don't, I don't think that's too much of a hot take. But, uh, yeah, it matters. Yeah, you have to be your own advocate. Exactly, Carla. I, I just think that too. I mean, you know, again, I, I tell my story all the time. My father died of a heart attack when he was 54. And, um, you know, so it's life and death. I mean, even to the point, these food companies— by the way, let's go to the conspiracy, let's take it all the way— all the big food companies that you love their foods, they're owned by the cigarette companies. Do you know that? You know Nabisco? Nabisco and R.J.R. Reynolds are literally merged together. They're the same company. You know, the parent company of General Foods and Kraft is Philip Morris. So, you know, just like the cigarettes, they don't give a shit about your health and what they do to you. They just want to profit. It's the same thing with the food, you know. So yeah, I don't— again, don't want to sound paranoid, but you've got no one looking out for you when it comes to your weight. You've got to take this on yourself if you want to, you know, get a handle on it. And you should, because it's probably the way that you eat and live is probably the number one factor that's going to dictate how long you're alive for. And it's certainly going to dictate what your quality of life is during that time. So again, we're just— it's a very adversarial world we live in, in a way, you know. And you really have to educate yourself and learn how to do this yourself because no one's showing you. To the point, listen, folks, I mean, listen, at this point in time in America, 74% of the adults are overweight or obese. 74%, and that number's just going up, even with the GLP-1s, which is crazy. But, um, so that's not a mistake. That wasn't like that ever in history. That, that's a, that's a 40-year, 50-year hockey stick graph, you know, in terms of obesity. Uh, so, you know, it's very— it's a very coordinated system, I would say. And, uh, yeah, no one's looking out for you, unfortunately. Uh, I'm looking out for you. I'm trying. What's up, Rhonda? Rhonda says, the last time we ate out, I looked at the menu and thought about what would I choose in the future living at my goal weight. How will I feel in 1 hour after I eat this meal? I ate for satisfaction. When we left, I looked at my husband and said, I feel free to be the real me, one decision at a time. Rhonda, that is so good. Thank you for sharing that. That is so wonderful. Yeah, that's what we're talking about. I love that, that question, how will I feel in an hour? That, that, that is— that question is gold, solid gold. When you're making food decisions, that question of how am I going to feel in an hour, how am I going to feel 20 minutes after I take the last bite, is gold. And you put those two together, Rhonda, stack them up. Nice job, nice job. Keep it up, keep it up. That's awesome. Ruthie says 2 months in and 50 to go, hoping it will take some stress from hip pain, bursitis. Um, walking 3 miles— 3— walking, walking a mile 3 days a week. Okay, 2 months in, all right, 50 to go. Nice job, Ruthie. Good job taking action. And yeah, I mean, if you're talking 50 pounds, uh, yeah, that'll absolutely, um, have an impact on your hip. And your knees. Uh, yeah, that extra weight, boy. I remember I read this thing about the biomechanics of the body and, um, the way we are as humans, where the way we're— our anatomy is, is that every extra pound of weight that we carry is equivalent to 4 pounds of pressure on our knees. So it's got this, this cumulative effect on our knees especially. Hips are— they manage a little bit better, but the knees get a brunt of a lot of our weight.. And so, um, that's just one more of those ways to kind of think about weight in a bigger way than just what you look like, is the weight you're carrying around has a huge impact on your frame, you know, and everything that's going on here— your mobility, your strength, your flexibility, your balance. All of these things are dramatically impacted by your weight. And so, yeah, Ruthie, nice job, keep it up. And I would suggest, or I would expect, that 50 pounds lighter, um, I would absolutely anticipate that your hip, um, is probably going to be positively impacted by that. I can't imagine it wouldn't. And not just your hip— your hip, your knees, your ankles, you know, just your body in general, uh, carrying weight. I, I say this as, you know, again, the thing about weight that's very interesting is we normalize to it, you know, because the weight comes on a pound at a time. So we kind of normalize to it in real time, um, and we lose kind of— we lose, lose a sense, a visceral sense of how much weight we're carrying. But a real good exercise to do is to like go to like the pet food aisle of like a department store or grocery store, and however extra— however much extra weight you're carrying, pick up a bag of food, a dog food bag that's about the equivalent, right? So if you're 50 pounds, you know, pick up a 50-pound bag of dog food and hold it in your arms for, for as long as you can. Feel the weight of that, because what I think a lot of people don't realize is the extra weight energetically carrying all that extra weight all the time is tiring. It takes a lot of energy to carry it. So, um, we kind of lose sense of that because we've kind of, you know, assimilated to it. But if you go and lift that and feel that, it'll send your nervous system a more direct message of exactly what you're doing, how much more you're actually carrying around. Um, Jane says, I think most doctors mean well, at least here in Canada, but they haven't been trained in nutrition and weight management. Yeah, I think the same thing here in America. I, I think, I, I mean, I, I think these doctors are good people who want to do good things, and I just think that they're in this, you know, insurance-run, profit-driven system. What are you going to do? Uh, you know, and that, that profit motive runs smack dab into, you know, the, the real solution. The real solution, again, it's upstream downstream stuff, but the real solution isn't losing weight. The real solution is living at your goal weight. You avoid so many health issues and mobility issues and diabetes. You just avoid so many health issues by living at your goal weight. Just that alone doesn't guarantee it. We all know that. I'm just— I just want to say that. But, but it certainly statistically puts you in a much better spot. Um, Hillary says, lifetime of dieting in my background helps to know what to replace or reduce. Is it different for people who don't have this background? Like my nurse practitioner who's getting chubby. Um, a lifetime of dieting, my background helps to know what to replace or reduce. No, you're right, you're right, Hillary. But again, I always think that, um, I always think personally when it comes to the weight, it's really always about awareness first. You know, when you're approaching to fix something or learn something that you're, you're not familiar with. So if you're overweight and you want to be thinner, you just have to start. Unless, you know, if you're overweight your whole— or if you are at your, your goal weight your whole life, then last year something happened, you put a bunch of weight on. That's a different situation because you know how to live as a thin, healthy person and something happened. But most people haven't been thin and healthy for a long time, if ever. And so learning how to be a thin, healthy, happy person is a process. It's not something you know. And a lot of people think they do know because dieting gives you this, this false sense of confidence that you know what to do. You just need to get yourself to do it.. But most people I've seen don't really know what to do. They're not very nutritionally literate. They're not very nutritional label literate. So a lot of times they're eating a lot of calories or a lot of foods that are really sabotaging their success and they don't even see it. And so if you can't see it, you can't fix it. So yes, agreed. Um, Hillary, that someone who doesn't really have a background in being aware of the food they're eating— now again, you do not need to be a nutritionist. I want to make that crystal clear. You do not need to have that level of granular knowledge. Okay. You really want to understand the concept of calorie density, I think is the most important one when it comes to weight loss. Calorie density, I think, is the most important for weight loss. Right after that's nutritional nutrient density and variety, I think, are right after that. But if you organize and optimize around those two ideas, I think that you'll have an easier time managing your weight. But yes, it is a process in and of itself of just learning that and becoming aware of those things.. It's not something that people just out the box have. So yeah, agreed. Um, yeah, Jane says, I could have avoided knee replacements if I had lost weight. Yeah. And again, you know, even if you've got your knees replaced, you know, because we want to be careful of sunk cost, um, that yeah, maybe you could have avoided your, your knee replacement, but, um, even now, you know, so now you got knee replacements and the weight's still fundamental to how your knees feel. So whether you are on the road to getting your knees replaced, whether you just got them replaced, you know, whether you want to avoid that— no matter where you're at with your knees, getting your weight to where you want it to be is one of the most important decisions you can make because your weight is one of the biggest factors in how your knees are going to feel. So still time to fix that. Yeah, there we go, Ruthie. Ruthie says, yeah, and I'll be 68 in 2 weeks, so never too late to start. That's great, Ruthie. Yeah, I'm proud of you. I have a lot of people in the program in their 70s, and I agree with you, it's never too late to start. Because when are you too old to feel better? When are you too old to feel happier, healthier, lighter, more mobile, stronger, more flexible, more independent? When, when are you too old for those things, right? I would say never, you know. So again, and I think in a weird way it's almost easier managing your weight when you get older. Because, you know, as you get older, how you look starts to fade into the background and how you feel comes front and center. And again, when I talk about the energy, when you're in your 70s, 60s, shit, 50s, 40s, right? But it gets exponentially more, more impactful. But, um, yeah, when you're 60s, 70s, your weight— if you're carrying all that extra weight around, it's a lot of extra energy to do that. You know, and so if you can free yourself of the weight, you really free up a lot of energy as well. Typically that can be really helpful. Um, Rhonda says, it's great to share weight release progress. 45 pounds gone and 10 to go to goal weight. Any encouragement to keep motivated for these last 10 pounds? It can be a vulnerable time. Your book and podcast has been so helpful. Thank you so much. Great job, Rhonda. Nice job. Um, yeah, I, I mean, you know, again This is— I want to make this crystal clear because, uh, I, I'm here every day for free to help everyone. Um, and the book's a good start to it because you start to see with the book you're organizing around you at your goal weight. Okay. Um, but that, that's what the program kind of does in a much more robust way. Um, But anyways, okay, so the main organization is— see, you're like, even right now, Rhonda, you're still identifying as that 55-pound heavier person, right? Because everything you say is in reference to that version of you. Everything you're saying, Rhonda, is you being 55 pounds heavier. You're always thinking yourself as 55-pound heavier Rhonda, because even 45 pounds down, well, you had to make sense of that. You have to think of yourself as 55-pound Rhonda. Then you think yourself being 45 pounds down. Now you think about yourself losing 10 more pounds, which is 10 more pounds, um, plus the 45, away from the 55-pound overweight you. So very little of what you're saying, Rhonda, is about you at your goal weight. That's where the motivation comes from though, because as you get further and further away from your 55-pound self your motivation typically gets less and less and less and less and less because you know now that you're, you're 80%, 85% of the way to your goal. So you know that that last 10, 15%, where's the pleasure from that come? Because you're still thinking about getting away from that 55-pound overweight person. So again, what I'm saying is that the shift has to happen. If you left the book, the— what I'm really talking about is the self-image, okay? I just want to be crystal clear what I'm talking about. So if you go to the book and look at, um, chapter 32. Go read chapter 32. That's about the self-image. It's about who the best version of you— who's the best Rhonda? Because what's going to happen is the, the weight itself is not going to be as motivating as it was. I know that sounds odd, um, but weight loss tends to lose steam as you get closer and closer to your goal weight. I don't know if that sounds strange to you all. And maybe it's counterintuitive, but has that not been your experience? There's other reasons why, you know what I mean? You might be a little anxious to get to your goal weight too. That's the whole thing. But I would make the main focus about you at your goal weight, the best Rhonda possible. Who is the best version of you? And really focus on that. And that goal better be motivating, right? And again, that's something we do in the program by you know, by, by motivating ourselves properly. Okay, hopefully that helps. I don't think it's a good answer. Uh, Carolyn says right now doctors are all pushing the GLP-1s. Yeah, yeah, of course, because again, it's just that's what they do, you know. I mean, doctors at this point, you know, I mean, certainly the general practitioners, I mean, they're really, um You know, there's pushing to specialists or pushing you some medicines. And that's just how— what do you want? That's just— that's the business model. So I don't— I'm not mad at the medical establishment because they don't show people how to live at their goal weight. I just recognize it and move forward. I'm not going to, you know, spend my life being upset, you know, because it's not the way it probably— I think it should be. It is what it is. And I think it's there for all of us to see. Your doctor has no idea how to help you live at your goal weight. They're not interested in that at all. So again, fine, that's just not where you're gonna get that information. But it's important to see that, right? The problem happens when you start thinking they are the people that are going to help you live at your goal weight, um, when they're not. Yeah, a lot of knee replacements on heavier people. Yeah, absolutely. Again, the physics of your body, it's pretty, pretty brutal, the extra weight on your knees. And, um, there's no way around that. Says, amazing how one's weight affects your mind, body, and spirit. Yeah, absolutely. That's why I say, you know, your weight is like life and death, um, And I think, again, it's going to dictate your longevity and your quality of life. I think your weight, um, is going to be one of the biggest indicators of how long you live and the quality of life while you're here. And it has nothing to do with what you look like, okay? It has to do with what you feel like. You eat like shit, you feel like shit. You live a lifetime where you feel like shit. You eat well, you feel better, you know? And it's just— it's kind of that simple. So, all right, I'm gonna get out of here. Thanks so much for listening. Great, great comments and questions. You're all killing it, doing great. I'm proud of you all. A lot of good, good stuff coming through today. Um, if you're not in my world, please click the link in my bio or go to programyourselfthin.com and go, uh, get that free hypnosis session I made for you. I just put it in the chat window over in, um, Facebook and YouTube. But go get that hypnosis session I give you. Like I said, I got a new training dropping this week called Reprogrammed: How to Live at Your Goal Weight Without the Fight. Um, that'll be available this week, and if you're on my list, you'll get, um, you'll get an email to go watch that. Free, completely free as well. Um, if you like this, I'm here every Monday through Friday, usually around noon Eastern. No, I'm here every Monday through Friday at noon Eastern, right? Verbal Reprogramming. I'm here every Monday through Friday at noon Eastern, uh, to answer your questions, talk to you, and, um, kind of explore how to live at your goal weight. You know, it's my mission and my gift to all of you to help you live at your goal weight, uh, for the rest of your life. And, uh, if you like this and you can't make the live, it's also a podcast. You can search Program Yourself Then and go anywhere and go get it. And then, Em, you might— you read my mind. Yes, I do have a book, The Tao of Living at Your Goal Weight. Um, you can get this book over at Amazon, amazon.com. Go get it. If you like it, go leave me a review. I need a couple more good reviews because, you know, you can have 100 good reviews and you can have 2 shit reviews and it throws the whole thing off. Those numbers start tumbling. I had a 5.0 and 2 shitty reviews, and, uh, now it's a 4.7. But, but speak your, speak your mind too. If you hate the book, go, go let the world know. The Tao of Living at Your Goal Weight, go check it out. This book is awesome. Um, I just recorded the audio version for it, so if you're in the program, you've got access to that. Um, I did put it up on, um Audible, it's still, still going through some— it's a very long approval process. I don't know, does someone actually listen to this in real time? It's kind of weird, but whatever. I'll let you know when that's available. Uh, Beth asked, are these lives saved on your channel? Uh, yeah, on Facebook they show up on the Program Yourself Then channel, I believe. Um, they are up on YouTube and they're on a podcast, so you can listen to them audio podcast-wise, and the videos, um, are up there as well. So thanks so much everyone, have a super duper day, and we'll talk soon. Bye!