The Six Seconds After The Last Bite

The 6 seconds after the last bite are some of the most important seconds of your weight loss journey, because when you start to focus on how you feel from the moment you stop taking your last bite till an hour after, you're going to start to realize that a lot of times the consequence of your eating is very negative. But a lot of times we don't recognize that because as soon as we're done eating, we go and distract ourselves— phones, screens, TVs, movies, whatever it may be— and we don't pay attention to those 6 seconds after we take the last bite. And when we start paying attention to them, it really changes things. It redefines how you think of the food. So to understand this, you have to understand that your eating really happens in 3 phases. There's an anticipation phase, a consumption phase, And a consequence phase. Out of all 3 of them, the consequence phase is the longest and most impactful, but it is the anticipation and consumption phase is what we've been conditioned to focus on our entire lives. Every single food marketing ad you've ever seen is focusing on looking forward to the food and eating the food. They never show the person sitting with the empty box, bag, crumbs on their chest. They don't show the consequence phase. Yet it's the longest lasting, most impactful phase of all of them. So once you start paying attention to the consequence phase, it redefines things because it allows you to see the food choices you're making more accurately. So instead of just looking at the getting excited about getting it and eating it, we now also consider, and how will I feel 6 seconds after I take the last bite? How will I feel an hour after I've finished? Once we start to ask that question and we reflect on that and consider it, well, now we start to feel different about that food. To give you an example, if I magically could pop out of the closet every time you ate the wrong thing or overate and I whacked your thumb with a hammer and then disappeared, how many times would it take before you were about to go make that decision again? You said, Maybe not 3 times, 4 times, 5 times. Once you put it together, and once you knew that what was coming on the other side of that ice cream was a whack on the thumb, what's on the other side of that cookies is a whack on the thumb just waiting for you. I'm just waiting with my hammer in the closet. You see me? As soon as you start to consider that before you eat the food, You're going to say no, thank you, because our motivation is really driven by pain and pleasure. And so if we've been conditioned to only focus on the anticipation and consumption, we've been trained to only focus on the pleasure of the food, which has the also effect of also focusing on if we don't eat the food, then we feel deprived. We feel the pain of it. So we have this weird motivation system that's been installed into us where we associate pleasure to eating junk food, fast food, processed food and pain to not eating it. When the reality is that when we start to consider the consequence phase, well, hold on, hold on, because I don't need to whack your thumb. After you've eaten the ice cream, the cookies too much, too often, when you finish eating it, how do you feel mentally, emotionally, and physically? How's your energy levels after you eat that way? How is your mindset? What are you saying to yourself and thinking after you make a choice that you didn't want to make? Are you saying positive, encouraging things to yourself, or are you beating yourself up and wondering why you're always failing? Emotionally, what are you experiencing after you finish that food? Do you feel light and motivated and excited and optimistic, or do you feel frustrated, annoyed, depressed, And sad. Which one? I'm not making this up. Which one do you feel after you finish the junk food, the fast food, the processed foods, the sugar? How do you feel when you start paying attention to this? You say, holy shit, I actually feel really bad. There's a lot of pain on the other side of this food decision, but we never pay attention to it. We don't pay attention to it because we're too busy focusing on the getting the food and eating the food, because that's what you've been conditioned to think about. And then you go dark. You don't think about the consequences. But once you start paying attention to these consequences, it changes the formula in your mind. And all of a sudden you say, yeah, I'd like to have some ice cream. Yeah, but I feel like shit on the other side of it. And maybe, maybe Friday night it's okay. But, but tomorrow I got to wake up early and I got to do this. And I want to be, I want to be energized. I want to feel good for it. I'm going to say no to that. I don't want that. This is how it works. Okay, this is the natural way your brain operates to make good decisions, but you've not been giving your brain all the information because you ignore the consequence phase. Yes, you do. The consequence phase is not the weight gain, by the way. That's too far in the future. It doesn't mean anything to your brain. There's a thing called future discounting. We discount what's going to happen in the future. So you may say, oh, I think I'm gonna have some ice cream, and then a voice says, oh no, we're gonna gain weight. And then another voice comes and says, I don't know, we won't, because you know what, we'll have the ice cream tonight, but tomorrow we'll start, we'll be really good, and it won't even matter. So weight gain does not work for this because it's too far away. It's like Pavlov's dogs. It's like you show them the food and then you ring the bell an hour and a half later. It's not going to make the connection. Your brain and nervous system can't make the connection between the food decision I'm going to make right now and some potential weight gain in the future. So we need to focus on the 6 seconds after we finish eating. And once you start paying attention to this, you start to notice very quickly just how much pain is associated to your Behavior, and once you start to reformulate that equation, you start to naturally make better choices—not because you have to be good, not because you want to lose weight, but because you want to feel good. You want to feel better. You don't want to feel like shit. And when you eat that way, you feel like shit. And once you associate that in your mind, you make better choices naturally, automatically. And this is really the core. Of the Program Yourself Thin approach to making better choices so that you can live at your goal weight. 'Cause we wanna make better choices, but we wanna make better choices naturally and automatically. And this is how you do it. By changing that subconscious equation that you're referencing, you start to see the consequences for what they are, and you feel them before you make the decision. And that's what leads you to make different food decisions naturally and automatically. And if you wanna experience this firsthand, I made a hypnosis session that will help you do that. It's called The New Thin Me. It's designed to clarify and connect you To your goal weight, so that you can step into it, feel it, feel compelled, feel motivated by it in a way that just thinking about losing weight doesn't do. It's completely free. Go check it out. If you're on TikTok, you can just click the little picture of me on the left there and go to my bio and click the link there. If you're on Facebook, all you have to do is type mind, M I N D, and it'll automatically send you a link to go get it. But yeah, it's my gift to you. And again, not only do I give you the hypnosis session, I also made a training for you called Reprogrammed. to Live at Your Goal Weight Without the Fight, completely free. And I send you a daily email program to help support you as well, and that's completely free. So go check that stuff out. If you have any questions, feel free to ask them. Um, any questions are welcome. What's up, Pamela? How's it going? Hi, you're a great helper to me. Thank you. Well, you're welcome. Yeah, that's what I'm here for. I'm literally here to help. I'm here to help you manage your weight more effectively. Uh, dieting does not do it. And you know, pretty much everyone's been screwed by the diet industry. So this is kind of my little service to the world to help people get on the right track, to realize that there are better ways to manage your weight than dieting. And if I'm being honest, there are better ways to manage your weight than stomach surgery and GLP-1s as well. There is a more holistic, natural approach that really gets you the results you want. Lepa says binge eating, how to get control over this? Binge eating again, you know, is there's kind of a spectrum of binge eating. Okay. And I want to be clear that I do not work with eating disorders. I don't work with disordered eating. I work with people. You can hear that sirens going by. So I don't really go to that level. So I want to be clear about that. That being said, I think, you know, there are strategies that can help anyone wherever they are on that spectrum. Of binge eating. So some things I would suggest, you know, again, as we get to the more extreme disordered side of things, binge eating has more causes and there's just more going on there. So again, I'm not speaking to all of those things, but what I will say in general, some of the more common causes of more casual binge eating, we'll frame it that way, is that people over-restrict. So I have found that there is pretty much a very direct correlation between over-restricting Restricting and then binging. It's very common. Not always, okay? Sometimes there's other other things going on. But I would say the number one culprit of binge eating behavior is that it's preceded by over restricting behavior, and they're directly related. And I think a lot of times the way dieters think, they kind of separate that connection. But if you over restrict, if you get yourself really hungry, if you completely restrict certain Categories of foods, you're really kind of priming your binge eating muscles to kind of activate. So that's my first thing is that physically don't over restrict and get yourself too hungry. Don't restrict entire categories of food; it gets your brain obsessed with them. And so those are two big things. Then we get into emotions, right? A lot of times people will. Have a binge eating behavior when they're feeling certain emotions. Okay, and so if you have more of an emotionally, so those are the two big triggers I see for more casual binge eating problems, which is hunger number one, emotions number two. And the emotional piece, you know, if certain emotions fire off and then you go to binge eating to deal with the emotions, well, the conversation then is what emotions trigger the binge eating and what are some other ways we can manage those emotions? Um, that don't involve food, and that becomes a focus over that. So hopefully those things get you to think about a little bit differently. But if you have more specific question to ask about that, because again, you know, I, I say this all the time, but coaching— I've done over 6,000 private weight loss coaching sessions, you know, and I would say the consistent pattern is that people come to me with very vague problems. How do I deal with binge eating? Well, that is such a huge vague problem that any answer I can give you is going to be kind of general and not, not the most helpful thing. As you get more specific about what binge eating looks like for you, then we can come up with much more specific solutions. So I'm always encouraging my clients, I'm always encouraging myself to take the presenting kind of problem that we think is the problem and drill down and Into it deeper, so we get more specific. So most likely, if you struggle with binge eating, you have a couple different binge eating patterns, times when it fires off, situations that fires off, moods that fire it off, you know, places that it gets fired off. So usually there's there's clues, there's patterns that are going on, and I have found that we need to understand those patterns first in order to then deal with the behavior. And that's why you know program yourself. Then we have the goal weight pyramid. That we follow, and boop. Here it is, right? And so the top part's eating, and when we break down eating, the very it won't focus. There it is. The first thing says awareness. So awareness is always the first step, but then we follow it up with other things. But again, the first step typically in terms of awareness is get more specific about what the problem is and how it shows up in your life. What's up, Susan? Susan says, "Thank you for helping me." You're welcome. You're welcome. Thank you for. Sharing that comment. Love to hear it. Uh, what's up, Susan? Another Susan. Susan says, Jim, I think I would need that whack. Every time I go out to a restaurant, I feel like dirt. Then I get back into the saddle and start all over again. One step forward, one step back. I want to move forward again. Um, yeah, no, I get it, I get it. But you don't need the whack. Again, please understand the whack's metaphorical, and you have a literal whack happening every time you feel like dirt. And so again, um, we want to do the redo technique and the rehearsal technique. To program that into our mind. Thanks, Digital. We have to realize that. Okay, let's just take an example like that. Right? You you you know I went to a restaurant. I was doing good. I went to the restaurant. I overate. I felt like shit. We've all had that experience. Okay. Then we repeat it infinite infinitely forever. Right? And so how do we actually take that experience and get more value out of it? Well, in Program Yourself, then we use the redo technique. So what we would first do is we kind of replay what happened in our mind, and we would take a moment to pause at the end and connect to what dirt feels like. Because feeling like dirt is not— it's not enough. Feeling like dirt is vague. It's like saying, I don't feel good. Who gives a shit? We don't remember when we don't feel good. There's lots of times we feel like dirt. It's not— it's not specific enough. I want to get more specific, Susan. So every time I go out to a restaurant, I feel like dirt. Um, what I would do with that statement is I would make it more specific. I would say every time I go to a restaurant and I eat too much and order the, you know, the, the wrong things— and I'll leave that up to what everyone, whatever they consider to be right and wrong. And yes, I know we're not supposed to right and wrong our food, but come on, give me a break. We all got some idea what we want to eat, what we don't want to eat. We all have our own philosophies. So I'm using that as a catch-all. But what I would say, Susan, is every time I go out to a restaurant and overeat or order the wrong thing, I feel like dirt. And then I would go deeper into that. Well, what's dirt mean? Not enough. Because— and I know it's not enough because you say I feel like dirt and you keep doing it. Okay, so I'd want to get more specific. And so what I would say is next time I'd almost be excited to go to a restaurant and overeat so that I could pay attention to what dirt actually felt like. Because dirt doesn't sound that bad to me, and it's very unspecific and vague, and so it's not visceral, it's not meaningful to our nervous system. But what happens if I say, okay, when you go out to a restaurant and overeat or eat the wrong stuff and you feel bad, let's get specific about it. How do you feel bad physically? What do you notice? Whatever. What do you notice when you go to the restaurant, you feel bad physically? What, what physical Effects do you notice? Now those are the weakest effects typically. Now let's go into the mental piece. Mentally, what do you say to yourself? How does your internal self-dialogue reflect that decision? So when you make the the wrong decision, when you overeat, you choose the wrong food, what are you saying to yourself as soon as you finished with it? What kind of things do you say to yourself? Once people pay attention to this, they're usually shocked by how mean they are to themselves. They say really mean stuff to themselves, so pay attention to that. Is your mindset negative or positive? Is it solution-oriented or problem-oriented after that? Okay, that's the mental piece. And then there's the emotional piece, and that's usually the most powerful one. What emotions do you feel after you overeat or choose the wrong thing at the restaurant? What emotions do you feel every time? Right. Frustrated, hopeless, sad, angry, despondent, like a failure, pissed off. What do you feel? We need to get more specific because dirt doesn't mean shit. Dirt's— I, I don't feel good when I overeat. Well, who gives a shit? You'll never remember that and it'll never matter. Okay, we need to get specific about what's the real cost of eating at the restaurant, because right now you've got delicious restaurant food versus feeling like dirt. Who gives a shit? So who cares if I feel like dirt? But if you say, yeah, I could have a delicious restaurant and do what I do here, but then I'm gonna feel like a failure, then I'm gonna be really mean to myself, then I'm gonna call myself a fat piece of shit— people say it to themselves, if you can believe it— then I'm gonna feel exhausted, I'm not gonna want to do anything when I get home. That, that's a lot more visceral right now. Now we're apples to apples, but restaurant experience of overeating to feeling like dirt is not apples to apples. That makes sense. Yeah, Susan says, oh, my trouble is I have a cocktail and all the food noises start screaming. Um, yeah, certainly cocktails will— can be a part of that, you know. I would say that you can almost guaranteed still change that response. Um, you know, again, please understand the whack with a hammer is just a metaphor. It's for you to say— so it's like, yeah, okay, whack with a hammer hurts physically, I get it, right? We know that. But what I just said about the pain of overeating or eating the wrong foods at the restaurant are in the ballpark. I mean, feeling like a failure, calling yourself fat piece of shit, right? Oh, you fucking loser. No wonder. You know, we all know how we talk to ourselves. So don't, don't clutch your pearls that I'm talking like this. I've done over 6,000 private weight loss. I've been doing this for 21 years. People tell me what they say to themselves. It's bleak. Let's be honest. Okay, so if we're going to talk about the pain that comes after the decision, the unhealthy food choice. Let's be honest about it. And people say way meaner shit than that. So if that's what you're saying though, let's make that clear. Okay, I can have this dessert, or I can, you know, say these things to myself. Now again, we don't have to get rid of whole categories of food. Please understand that as well. You can still go to restaurants, eat what you want, um, but the, the sweet spot to not having all that pain afterwards is to eat more moderately. Okay, so I just want to make that clear. Uh, What's up, Jane? How's it going? Nice to see you. Off the Beaten Snack says, simultaneously improve your overall health as well as reduce your average calorie consumption. How many doses or servings of greens, beans, onions, mushrooms, cherries, um, can you eat today? That's a great question. That's a great question. And again, you kind of pick up where you're at. If you don't eat any of those things, let's just start with one of them, two of them, you know. Let's take it strategically, you know, at a time that's sustainable for us. Um, what's up? He says, hi Jim, how are you? I have a question I need help with. I stopped Vyvanse for ADHD and— yep, continue that and we'll talk about it. Oh, and I never had food noise before and now I do. It's the worst feeling. Um, yeah, I mean, food noise, again, I— one of the best parts about the medicines for me is the concept of food noise is now front and center. I've been dealing with food noise for over 30 years. And there's a lot of ways to impact food noise beyond getting an injection every day. And again, in Program Yourself Thin, the way that we really handle food noise is really these 3 things. This Gullway Pyramid is really also— why won't it focus? There we go. This pyramid is also a guide to reducing food noise. It's one and the same. And to reduce food noise at the maximum level You really need to transform your mindset, your lifestyle, and your eating. So again, I mean, you know, we obviously live in a culture that just values simplicity and quickness and all the rest of it. So that's why the shot is so appealing for some people to deal with food noise. But to me, it's a half-assed measure, honestly. Like, it really is. Yes, it turns food noise down in a way, for sure. Um, but it's also only going at it on one level, and it's usually a temporary thing for people. So again, if, if you really are serious about food noise, then you would have to make a commitment to reducing it that's more holistic and bigger than just one thing. There's no one thing I could tell you to reduce food noise. It's a It's like you say, oh, how do I learn the piano? I can't just say, oh, you just learn chords. Oh, just learn melody. Oh, just practice your scales. Oh, just practice rhythm. Sorry, you got you got to practice all of those things, you know. And and so it's the same thing with weight. You know, we live in a culture that's diet oriented, and for our entire lives we've been told that there's always one answer to our weight problem. Every diet is one answer. To our weight problem, right? You're gonna get rid of carbs. You're gonna stop eating for 16 hours. You're only gonna eat Mediterranean food. You're only gonna eat vegan food. You're only gonna eat meat. Whatever. It's always one thing that's supposed to fix everything. Oh, now we have GLP-1, stomach surgery. Those are big things, but they are one thing, and it's expected that that one thing is going to fix your weight. It is not. It is not. And I will tell you that something no one ever talks about is really your quality of life at your goal weight. If just being at your goal weight, if nothing else changes but your weight, you're going to be happy, right? Right. Everything's going to be great. If I wake up tomorrow and I'm at my goal weight, everything's going to be awesome. My life's going to be a lot better, right? But then you have to ask yourself the question. How great was my life when I was at my goal weight last time? If I had all the answers, if everything was so amazing there and I had everything locked down and I was so motivated, this is the greatest thing in the world, then why did you ever put the weight on in the first place? Weight does not mean that your quality of life is better necessarily, and I think we have to realize that because 85 to 95% of dieters that get to their goal, they put the weight back on. So far, the majority of GLP-1 users want to come off it. So, you know, there's a bigger— there's a bigger thing at play here than just weight. And that's why, you know, with this Go Away Pyramid, one of the things we're looking to do is we're looking to wrap our weight loss in personal development so that there's more to it than just weight. So that you're not just losing weight, you're becoming the person you want to be. Program Yourself Thin is an inside-out approach to living at your goal weight. Dieting, GLP-1— I mean, well, GLP-1 is kind of funny because it's an internal piece, um, but really it's basically you're gonna get this injection and you're gonna lose weight and that's gonna fix everything. But I got news for you, a big part of your weight issue is your emotional eating. And that emotional eating is going to be there whether you're at your goal weight or not, because emotional eating is just a symptom of a deeper problem that you don't know how to manage and run your emotions genuinely. You've never learned how to do that. You've learned how to kind of manage them through food, but the way that food helps you with emotions is it's primarily a distraction technique. It doesn't genuinely fulfill you with the emotions you want to experience in your life. And that's a huge— for most people, that's a huge, um, kind of hole in their strategy. Again, in Program Yourself Thin, in the mindset section, we cover emotions, how to feel the emotions you want to feel, how to deal with the emotions you don't want to feel. We go through how to do that, how to run your emotions genuinely without needing food, how to genuinely in your own mind and body experience the emotions you want to feel And manage the ones you don't want to feel without needing food. So if you just inject yourself and now I'm not hungry, now the weight goes down. Okay, well, how do you deal with your stress? Well, I used to be a real big stress eater and I got the injection. I don't eat. Okay, great. But how do you deal with stress? You think the weight caused all your stress? Do you think that was the only stressful thing in your life? So again, yeah, your weight's gone down, but has your ability to manage stress improved? Has your ability to be more relaxed and calm improved? No, right? Maybe you're anxious. Okay, great, your weight went down. Do you know how to deal with the anxiety? Do you know how to feel more calm and relaxed and grounded? No, your weight is lower. Let's say you have self-esteem issues. Okay, now your weight goes down. Now you don't have self-esteem issues? Well, you all know the answer to that. You've all lost weight before. You may have less self-esteem issues, maybe, but you're probably still gonna have some self-esteem issues, right? So those don't go away either. And I could go on and on and on, but this to me— again, we've been sold this idea that weight loss is really all we need is some kind of hack or tactic or some trick in order to lose weight, when I think of it as a much more holistic approach. And that's why I say, you know, I take the weight loss and wrap it in personal development. For me, managing my weight is really a side effect of being the person I want to be. So my goal is less about weighing a certain number and more about being the person I want to be. And part of being the person I was about— I want to be the father, the husband, the coach, the business owner, the son, the brother, the friend, the community member that I want to be. And in order to be that person, what's more important than what my weight is Is my energy level, my clarity of thought, my emotional health, my ability to manage my emotions, my ability to take action and do things, and on and on. Those things are way more important in my life than just the number on the scale. And you know, a lot of times dieting just pretends that's not the truth. It pretends, oh, if you get your weight to a certain place, everything's going to be fixed. Well, unfortunately, it's not necessarily true. I mean, to discourage people, but, but we've got to know that, right? Uh, he says, what's the best solution? I consulted with dietitian, general practitioner, and psychiatrist. Um, yeah, good luck. None of them know. I hate to say this. This is— listen, call me out if you don't think it's true, but I think what, what I bring to the table here that's unique is I have literally spent 20 or 21 years professionally Working with people to help them manage their weight long term, and I think what separates me from virtually every other person that helps with weight—dietitian, nutritionist, trainer, doctor, stomach surgery doctor, psychiatrist—these people don't work with you to help your mindset. They tell you what to do. You go see nutritionist or dietitian; they may give you a very specific plan custom made for you. of what to do. None of them are helping you to get yourself to do it. Again, even the psychiatrist, the psychologist may be helpful in exploring it, but they have not spent their life focusing on how people that have lost weight, keep it off, do it. That's where all of this started for me, is I began studying people that were overweight, lost weight, and kept it off for at least 2 years. That is my obsession and has been for over 30 years. Wow. There are very few people that I see out there that are experts and people that have lost weight and kept it off long-term. So what happens is every diet is about how to lose weight, and there is virtually nothing out there teaching you how to live at your goal weight because they're two separate things. We can get fired up and excited about the weight loss every week on the scale. That is a completely different situation than being at our goal weight, no more weight loss to look forward to, and staying there. They're two totally different things with two totally different motivations and strategies. And I'm one of the few people you'll ever know that literally wrote a book on how to live, live at your goal weight, not get to your goal weight. We know how to get to our goal weight. We all know that. Do you know how to live at your goal weight? You do not. You don't even have the first idea of how to go about it. Let's be honest. It's not your fault. Dieting doesn't give a shit about living at your goal weight. It cares about losing weight. And so that's what you know. That's what you think. Okay, so yeah, where's the best solution come from? I think it's me, obviously. So I would suggest go get the free hypnosis session I give you. Go watch the training, especially. You sound like a cognitive person. Go watch the training. I mean, it's 20 minutes and I bring you through the whole process. I share the program yourself then technique with you, the reader rehearsal technique, which is the core of the whole program. Go check it out. Am I full of shit or am I on to something? That's for you to decide, okay? But I'd go check it out. He says, I get it psychologically, we have to be disciplined. No, I don't believe that. I don't think discipline is really the path to managing your weight. It's a piece. Don't get me wrong, discipline is a tool and we use it. Okay. But it's not the primary tool. We're not going to rely on willpower. We're not going to rely on discipline. It's not— it's not a good thing to rely on long term. It's just not. What's a good thing to rely on long term? Your habits. Your habits are your secret weapon. Think about brushing your teeth. You were born never brushing your teeth, and you installed this habit that you now have your entire life, and you just do it on autopilot. You just magically brush your teeth whenever you do it automatically. That's your superpower. But guess what? You eat the same exact way. You just eat on autopilot. You eat the way that you've been programmed, and now you just do it on autopilot. And so dieting has taught you that the answer is to use your willpower to fight against that programming, but you're never going to win that battle because the programming runs in your subconscious mind automatically, takes no energy virtually, and willpower and fighting that takes tons of energy. So it's completely unfair. And so again, it really starts with a completely different conceptual idea of how to manage your weight. But I do not believe that, um, psychologically we have to be disciplined I believe psychologically we need to be reprogrammed to think, live, and eat the way we need to to be at our goal weight in the easiest, most enjoyable, comfortable way possible. You know, Y2K says, "I don't know how to lose weight without counting calories." Yes, this is very common. Okay, a lot of you have gotten again the one way that you've really approached your weight, and maybe it's even been successful for little periods of time in the past, is counting calories. So now that that kind of becomes the way you think about it. But what is counting calories again? And program yourself. Then we take a more intuitive approach to it, where we certainly structure our eating. But what's the point of counting your calories if you have a more structured way of eating? So let me just put it this way: Let's just say you have a certain calorie goal for the day. Okay, and let's say you take that calorie goal and you say, "Okay, I'll have this many calories for breakfast, this many calories for lunch, and this many calories for dinner." All right, and now let's say you make a list of, you know, however many you want, okay? 1 to 50, it's up to you how much variety you want. But you make a list of breakfasts that fit within your calorie ranges that are all in that range, a list of lunches that fit within the ranges you want to be in, they're all in that range, the dinners that you want to be in that range, they're all in that range, okay? So now each day or each week, when— however you plan your meals out, You choose from those categories. Why do you need to count the calories? Right? Do you just have some saying? If you knew that these options here are all in this, they're all the same calorie. Let's just bring it to you know make it simple to understand. All of these breakfasts are the same calories. All these lunches are the same calories. All these dinners are the same calories. Why do you need to count them? It just seems like an extra step to me. And I value cognitive load almost above all else. You only have so much cognitive capacity, folks. I've been diving into this; it's so fascinating to me. I'm going to talk about them. I'm going to put a lesson together with this. But again, you only have so much cognitive capacity. So if you're going to spend a bunch of that cognitive capacity on counting the calories you're putting on your body, that means that there's opportunity costs of where you're not putting that cognitive energy. And I'd much rather put that cognitive energy to. Coming up with healthier, more enjoyable, easier to make food options that fit within my calorie ranges. That's where I'd rather spend my energy than counting and tracking every calorie. But I get it. If that's the case, then you know you got to figure out a new way too, and that takes a little bit of effort. Sure. What's up, Kimberly? Kimberly says, "Yes, I was starving myself at midnight and convinced myself an energy bar was okay at midnight." Yeah, no, I get it. Again, listen, when we're starving and really hungry, we're not thinking at our best either. So again, in programming yourself, then we don't fight our hunger, we manage it. You're never going to win the fight against your hunger. People really minimize what that means. You know, I always joke, you know, a lot of times people think hunger is like there's just this little rumbly in your tumbly. No. When you— and again, it gets progressively more intense the hungrier you get, right? I compare hunger very much like trying to hold your breath, which is a fun thing to do if you haven't done it in a while. Go hold your breath. And pay attention to your mindset while you do it, because most likely you'll have this experience. You'll start holding your breath in the first 10 seconds, 20 seconds. You're irrationally confident that you're gonna be holding your breath a long time, and then that confidence starts to slowly erode, and then it starts to slowly turn into panic, and then it turns into intense panic, and then you breathe. And I think that's a very good model to understand hunger. And you know, a lot of you dieters are fighting your hunger. So you wake up and your hunger's at the lowest, your willpower's at its highest. Say, "I'm not gonna eat breakfast. I'm gonna bank these calories." And then lunch comes and you're kind of hungry, but you're still—you're okay. Your willpower is up here now, and your hunger is up here. I can do it. I can get through lunch. I don't—I don't need to eat anything. And you don't eat lunch right now. We start getting to one-two o'clock, and now your hunger is up here, and your willpower is down here. Oh, I'm not gonna eat that. Now you get to dinner. Okay, now it's time to eat. Okay, now I can eat. Now you're so hungry and your willpower is so low that now you're off to the races because again, when you get super hungry as well. You become insatiable. So you can eat a ton of calories and still not feel full. And that's what a lot of you dieters are doing, unfortunately. And it ain't your fault. Dieting's not your friend. Dieting is a psychological operation that was put on us by the food processing companies to bullshit us. Um, all the big diets are owned by food companies. Weight Watchers was owned by Heinz. Jenny Craig was owned by Nestlé. Uh, SlimFast, owned by the same company as Ben& Jerry's ice cream. So— These companies are trying to teach you the most effective, best ways to not eat their products. And to master your weight, they're there to give you a bad strategy so that you fail for the rest of your life and stay a good consumer of their products. And so yeah, dieting doesn't work, and it's broken from the start in every way pretty much. In order to in order to live at your goal weight, you know, it's not it's not the worst strategy in the world obviously to lose some weight quickly. I'll give it that. But outside of that, it's not very very helpful. Jane says we are coming into prime binging time Halloween and Christmas. We have already had Thanksgiving in Canada. Is a tricky time. Do you have any specific suggestions for getting through this? Oh, absolutely. Uh, my first suggestion would be to reframe that name. Prime Binging Time. Oh shit. Um, I definitely want to change that up. Um, you know, even if we soften it up a little bit, like this season, you know, it's easier for me to, you know, I find myself overeating a bit more. I, I'd want to— I don't want to do Prime Binging Time. Um, you know, I'd want to reframe it. That's my first step. But then I would take them one step at a time. So I would focus on Halloween first. Um, again, even in Thrive next week where we talk— the whole week's talking about Halloween success strategies because Halloween's a thing, right? It's really become— again, boy, you know, they start promoting Halloween in August at this point and, uh, candy sales are over the moon, you know. And so, and it's, you know, there's all this nostalgia when we were kids. I mean, yeah, Halloween's a real tricky one. Halloween and Thanksgiving. You know, are 2 of the most intense just food holidays, just straight up just about food. Um, so yeah, fair enough, they're challenges. Okay. Um, what would I say? I would, like I said, I would break them up because you can't fix Halloween and Christmas right now. Let's just focus on Halloween because Halloween and Christmas have different challenges. That's why I don't like prime binging time. Um, I would frame that as being more specific and they're different. The eating you do in Halloween is different than the eating you do on Christmas. The patterns and routines are different, right? Halloween's more about having bowls of candy around and just grabbing, you know, again, it's different for each person, but for me, it's having bowls of candy around and just start eating them and grabbing them randomly. And then that triggers a whole chain reaction. And so that eating challenge is different than the Christmas one for me. Christmas is, it's just different, right? Christmas is people bringing food over, me making, you know, food and cookies and different stuff like that, more celebration. You know what I mean? More special dinners. So they're two, I think, fundamentally different challenges. And so we should split them and focus on each one in turn. So the Halloween one I'll take first. But what do you do to deal with Halloween? Well, now we're talking about candy. And so again, it's up to you. How do you go through Halloween? Right? So for me, you know, there have been times when I started getting Halloween candy October 1st, and then I had to get more candy, you know, halfway through the month. Now I have a strategy where I don't get candy until, you know, let's see, this week's Saturday. Um, yeah, I might get the candy the Monday before. I might literally make a special trip to get it the Friday before. I don't know. But I've shrunk that window before Halloween, so I don't have any candy in my house right now, you know. Now I will give myself the opportunity to eat Halloween candy. I usually give myself a week. That usually turns into 2, 3 weeks. You know, is not unusual. But I give myself kind of freedom to eat candy. Now, when I had my kids who went out trick-or-treating, that definitely added to me eating more candy. But my kids aren't—you know—they're getting older, and so there's less of that candy coming in. And so now my main thing is the candy that I buy and bring into the house. Okay? And so I will intentionally buy candy that I like because I give myself kind of the green light to eat some of this. I don't really eat candy. Very much. I eat sugar, but sugar usually comes in the form of kind of more homemade dessert type things. I don't really eat much shit-ass candy, and that's how I think of it. This stuff's trash. I will eat it. I will enjoy it, but it's trash. I mean, the you know candy's gotten worse. I swear, it's like they've found ways to make these candies out of cheaper ingredients, and so I think it's trash. But I will still eat it. There's the paradox of the cognitive dissonance of doing that. But I give myself a window, and I've got strategies for how to eat the candy. I pay attention to that process of— it happens the same as every time. I'll eat the first piece of candy, I'm like, this isn't even good. And then an hour later, I'm like, is there any more candy left? And then I'm off to the races. Now, now I'm like, I will typically move into eating candy easily 2, 3 times every day. Easily. I'll just— all of a sudden I'm starting to grab it. And some days right after Halloween, it'll be four or five times a day that I'll grab a piece of candy. Okay, but I will do this for a week or two or three, and I expect this week I'll shrink it, or this month year I'll shrink it. We'll see though, you know, and I don't know. So I have a plan that I think is what I would describe as moderation. It's not I'm not gonna eat any candy this this Halloween. Um, I do this now. Some people have to not eat any Halloween candy or they eat it all. Um, so there's that too. So, you know, you figure out what works for you. But again, it's really taking this Halloween candy thing and looking at it as a challenge and realizing I'm going to work on eating more appropriately during Halloween, whatever appropriate means to you, and then seeing how you do and then reflecting on how you did and then wondering how could I have done it better? And then saying, okay, next year I want to remember this and this and this so I can do it better. So that's how I'm going to approach it, and I've been doing that for a long time, which is why I've gotten pretty good at Halloween candy eating. It's taken me a long time. I practice it. We only get to practice it once a year, so of course that's going to be a slower improvement arc than things like you know weekend eating that we get to practice every week. So hope that makes sense. Yeah, Susan says yeah, bloated, feeling like a failure, upset after eating at a restaurant. Yeah, Susan, that's that's feeling like dirt. That's a lot more visceral than feeling like dirt. Does that make sense? Yeah. Um, Jane says, I'm working to add an apple to my day each day, and that is helping. Also, now is the time to get mandarin oranges. I bought a whole box yesterday and raspberries. Now the goal is to make sure I don't end up throwing the fruit out and choosing to eat it each day. Yeah, exactly. I would flip those goals around, right? Put the eating the fruit each day front and center, and I'd really dive into that. How can I, right? That's the magic question, Jane. So nice job. You've got the food. That's the hardest part. Is actually logistically getting the food in. Now the next hardest part becomes remembering to eat it and then eating it. Okay, so that becomes the focus, Jane. How can I eat this food? I'll give you some suggestions from my answers to that question. Number one is make it conspicuous. Put those oranges right smack dab in the middle of your kitchen. I don't know how many oranges you got. Maybe put an orange or two— again, I don't know your setup, but maybe you put an orange or two by the TV room, you know, wherever you sit and watch TV. Strategically put the oranges in places that it's going to trigger you. You don't want to put the oranges in the fridge where you can't see them and just rely on you remembering to eat them. Worst strategy ever. Too much cognitive load. So we want to go out ahead of time and say, okay, how can I remember? Because that's the biggest, the biggest thing between you right now having the fruit and you eating the fruit is remembering that you have it there, nudging yourself to go and eat it. So again, a lot of dieters. Get the food and then don't eat it, and then blame themselves for being a fucking asshole for not eating it. Well, you're not a fucking asshole; you just didn't remember to do it because it's a new behavior. That's all. So all we need to do is make it more conspicuous. Get a fruit bowl, put it right smack dab in the middle of the kitchen so you see it every time you walk in that kitchen. You see the oranges, right? And then when you're in there for a little bit, you know again, put the berries front and center. You may want to keep those in the fridge to keep them good for a while. But again, you get the idea. The magical question is, how can I remember to eat this this fruit? And why do I want to eat it? That's always a fun question to ask underneath. That is always building your motivation up. Why do I want to eat this fruit? Makes me feel better. All the subtle things makes me feel good every time I eat these. You know, even it's just an apple. I feel better about myself. You know. Yes, he says. So you use hypnosis and reconditioning methods to rewire your brain. Yes, absolutely. Um, technically we use hypnosis and self-hypnosis to rewire our brain. That's exactly right. Um, the program has— it's just, it's a hypnotic immersion program if you haven't heard that term. Um, and you probably haven't because I'm the only one that does this. There's no hypnosis program on the planet like this. Every single morning you get a new hypnosis session, a 5-minute one. So again, it's short enough to do, long enough to make a dramatic impact on your thinking and how you feel. Um, you listen to a 5-minute session that's just new every day, so it's always kind of new, which keeps it interesting. And then at night, you have a 10-minute hypnosis session that you listen to, um, with a core weight loss mantra in it. And that one's designed to be listened to repeatedly in the evenings if you can. And then we use a 60-second self-hypnotic technique to program your own mind with your own specific situations and solutions that you come up with, right? To make it as simple as possible. But yes, we do that to rewire, to reprogram our mind. So that we naturally begin to think, live, and eat in a way that keeps us thin, healthy, and happy. Um, ah, Jim Lover, yes, nice to see you. What's up, Ames? How's it going? Been MIA? Yeah, that's all right. Yeah, I'm still here. I'm here. Geez, I've been here for— oh, it's almost been 4 years. 4 years. Holy macaroni. Social media, right? I've been doing this stuff for over 21 years, but social media I've been doing for about 4 years, and even the podcast. I do this every single day, every Monday through Friday. I'm here at noon, happy to answer any questions you have. Again, for me, this is a mission in my life to help as many people as possible live at their goal weight. And this is a mission for me because weight to me is life and death. It is. My father died at 54 of a heart attack. So for me, the weight thing is so much bigger than just You know, the scale or the skinny jeans and how you look. Those things are important too. They're fun. I want you to have those as well. But my motivation is much deeper. I want you to live as long as you can and have the best quality of life that you can have while you're here. And that, that is part of what fuels me to get on here every day. So yeah, it's okay. People come and go, you know, but I'm always here. So I'm glad you're back. Um, Oh, Jane says my video is glitching and freezing. I had issues yesterday technically on Facebook where it ended up just disconnecting. I never got to finish the, finish the thing. Uh, what's up, Jody? Jody says, I think I need a liver reset or reboot something because calorie deficit and diet has changed and not 1 pound has been lost. I'm not a compulsive eater. I've always eaten healthy. Every everyone snacks a little bit. I've been choosing healthy snacks. Something's wrong. Can gastro issues cause weight gain and prevent weight loss? Um, yeah, I mean, you know, obviously, you know, there are other underlying factors that can affect our weight. Sure, right? And so, you know, go check those out. But also, you know, at the end of the day, it's it's almost always. A calorie question, you know. And so you say, you know, I think I need a liver reset or reboot something because calorie deficit and diet has changed and not one pound's been lost! Exclamation point. But my big question is, how long have calorie deficit and diet changed? That's the big thing. So if it's been a week, if it's been a month, I would hold off on the liver reset. And just maybe give it a little more time, because honestly, you know, it's Occam's razor, right? The simplest explanation is typically the answer. And most of the time when the weight's not coming off, it's because we haven't created the calorie deficit we think created. You've kind of said some phrases that make me think that. Okay, there's a thing called the licensing effect. And as soon as I see I'm not compulsive eater, I've always eaten healthy, every everyone snacks a little bit. I've been choosing healthy snacks. As soon as I see I've been choosing healthy snacks, that's a that's a licensing effect trigger for me because a lot of times we say, well, I'm choosing healthier snacks. How come I'm not losing weight? But healthier snacks can have just as many calories as unhealthy snacks. But we don't see that because it's healthier. So there's like a halo effect to it that blinds us to the calorie piece of it. So again, and you may have specifics to what you're doing, but. That would be my first question back to you is how long have you, you know, been in a calorie deficit and how exactly have you changed your diet and how long has it been? You know, that's really important information that I would ask. What's up, Jen? How's it going, Jen? I was thinking about you. Did you? If you did, forgive me because I had a lot of them. But Jen, did you fill out the, the stories? Did you get that email? I— some people have not gotten that email. Previous clients, I asked them to share their stories if they wanted to, and I was thinking about you and I didn't remember if I'd seen your name yet. I'm looking right now, but I feel like I didn't see it because I was looking for your story. And so I don't know if you saw it. I don't know if you filled it out, but if you didn't, I would love to get it. And if you did, I apologize for not remembering. I don't see it. I don't see it, Jennifer. But I'd love to get your story if you want to share it. And if you did share it, just remind me. But how's it going? Yes, Jennifer's a superstar. Ah, okay. Jennifer said, I got the email but I haven't done it yet. Okay, fair enough, fair enough. If you could do that, do it, because that form's coming down in a couple days. So if you can do it, go do it. But I'm glad you're here. Um, Hillary says, thinking to try pouches of tuna instead of protein bar emergency hunger cure, keeping a fork in the car also reduce number of emergencies, and start fruit bowl like Jane. Hillary, I think that's a great idea. I think that's an enormous upgrade. I think anytime you trade a powder or Something processed for something natural, it's a good— um, it's a good trade. Um, one thing I'd be, you know, with the tuna, not too much, you know what I mean? There are— I take mercury issues kind of serious, so that's me. So I don't know if you do or not, but so I wouldn't want to eat too much tuna. But I definitely— in my world, I would consider tuna superior to protein powder or protein bar because it's natural. Yeah. And one's processed, and so I always give the nod to natural things. So I think that's a great strategy. But remember, other forms of protein: peanut butter, peanuts, chickpeas, beans are other sources of proteins as well. They make some pretty good chickpea things now where you can get like spiced chickpeas. Those are a great snack, good protein, very satiating. So, but I think you're on the right path. So good thinking. Keep going with that way. Um, yes, Kimberly says a lifetime of bad habits are hard to reprogram. Um, yeah, you know, I'm not gonna argue with that. I'm, I'm not gonna argue with that. I, I would say, okay, fine, hard, sure. Um, I don't like the word hard though because a lot of you are thinking, oh, it's hard. But you have to understand it's extra hard for you because you have no idea How to reprogram your mind. You know, you program yourself. Then there's a whole section on habits over here, and this section is built around the science of changing and installing new habits. So I ask you, you know, when you say habits and reprogramming are hard, you got to ask yourself, what do I know about reprogramming habits? Because most people What they know about reprogramming habits is trying to force themselves to do something new. There's not really any strategy there. There's just forcing yourself to do something new and just hoping it takes hold. But once you start studying habits and you look at the science of habits, there's a pretty clear approach that makes a lot more sense than just trying to force yourself to do something. So yes, that takes effort. There's no question. Um, it definitely takes work and okay, fine, it's hard. Ish. Not as hard as you probably think it is once you understand how to do it and you've practiced it. Um, so I like to think that it takes effort more than it's hard, you know, if that makes sense. But agreed. Uh, says, what time do you come out on Tuesdays? Tuesdays I'm usually here around 1. That's the one day I'm usually a little bit later. Um, Havana says down 20 pounds since June. I feel like weight is taking forever to come off. Yeah, okay, so since June we have July, August, September, and let's say October. So let's say 4 months, 20 pounds, 4 pounds a month. Uh, that's not taking forever. Forever is probably the last 4 months. How much weight did you lose January To June. So the previous 6 months, how much weight did you lose? Because if it's zero, if you lost nothing, well, that's taking forever. That would actually be taking forever to come off. Does that make sense? Right. I know I'm being an asshole here because I'm being very, very literal, but sometimes we got to be this way. But if I sit here and say, oh my God, I feel like the weight's taking forever to come off. You should reference what forever to come off would actually feel like, and what that would feel like is zero weight loss a month. That would be how you would get to it taking forever to come off. It wouldn't come off. So your brain is misrepresenting what you've actually experienced, and it's saying the fastest weight loss you've probably achieved in probably years. Probably, if this is the most weight you've lost in years, you're framing and defining the fastest weight loss you've had in years. As slow as hell and taking forever and not working. Because taking forever, I know we kind of know what it means, but if we look at it literally, it means you're not losing any weight. That's how you would lose weight. That's how it would take forever. Does that make sense? Yeah. But you're actually losing weight at the fastest rate you've lost it in as long as you can remember, but you're defining it as being the slowest and not working. So you might want to fix that if you want to lose more weight, if you want to keep it off. Lucas says, what is that approach? I'm not sure what you mean, but if you mean the approach I'm talking about, it's really a mindset-based approach fundamentally to changing your weight for good. I say mindset-based, but please understand there's also very specific plan to it as well that includes a very specific lifestyle and eating approach and how to reprogram your mind in addition to Making your mindset, you know, proper as well. That's kind of the approach in a nutshell. Yes, Jennifer. Jennifer says, "I promise you it's harder to be overweight than to live Jim's program." I think that is like that's the greatest phrase. That's so true. I think that's so true. You know, again, I never shy away that program yourself then is is work. It takes effort. It's something new. You got to do it. Um, you know, but everything does. I mean, shit, even paying and injecting yourself with a jab and then dealing with all the, you know, effects of that, um, takes effort too, you know. So again, getting up and listening to a 5-minute hypnosis session and turning that into a routine takes effort for sure, but it's one of the easier things to do in terms of weight loss. Yeah. Hillary says, thanks for the suggestions. I just bought a recipe for making crisp chickpeas at home, and I will try that, of course, in moderation. Yeah, exactly. Crisp chickpeas is a great, great snack. You know, again, we've been conditioned to think that protein only comes in animal form. The best protein, in my opinion, is bean form. So I'm a big fan of bean protein, plant protein. There's more than enough protein in plants for you folks. Okay, please understand, if you eat a relatively healthy diet and you, you Reach the minimum calories, you do have nothing to worry about with protein. We've been sold a bunch of bullshit that you need to have these excessively high protein goals, um, that are unnatural to hit in a normal world. You could never hit those goals without your protein powders, protein pills, protein-infused bullshit that you're eating, never-ending animal products so that you can get your protein up. That protein focus is completely unnecessary, and I don't really see the argument for it. You know, ah, there's Jake's Jake's Weight Loss says red meat for life. I don't agree with that. You know what I mean? I am a pescatarian, and I am not a big believer in eating a ton of red meat because I do believe that saturated fat is something to keep in mind. Now again, you understand my dad died of a heart attack at 54. I'm practically a vegan, and I have high cholesterol. So you know, there are realities to life. Now again, I know some people don't think the red meat's gonna you know. Affect that at all. I disagree. I disagree, and I am certain that you can get enough protein without eating any red meat. I'm sure of that, and I'm positive that you can get enough protein without any eating any animal products at all. I'm not against eating. You know, I eat fish. You know, so I'm not I'm not lecturing here about that. But I do think we live in a culture, certainly in this moment in time, where they overemphasize the protein. And protein's obviously crucial. It's a fundamental piece of your diet that you need to have. But at the same time, you do not in any way need the amount of protein that is constantly being preached at you. And I think, you know, again, red meat for life! And I see, I think, say, 4 exclamation points after that. This passion for red meat is very strange and very unusual. There's very few societies on Earth that are so obsessed with red meat. Unless they have to be, you know, unless they live in an environment where there is no plants, you know. But any environment that has a lot of plants, the people eat lots of plants. And the idea of just eating red meat when you're surrounded by plants as well is very strange, and it does not really have much of a precedent in any modern society. There's no modern society I think you could point me to that lives around a lot of plants that doesn't eat a lot of plants. Is there? You can you could say the society right here and prove me wrong if you if you choose to, folks. And I love to be proven wrong. I really do. So if there is some modern society that's surrounded by plants that eats lots only red meat and has really great health markers and quality of life, please share it with me. I would love to know. You would like to think that that wouldn't be a hard stat to come up with considering how obsessed people are with protein as well. And how obsessed people are with meat. I mean, shit, there's things called carnivores now. Well, they're not technically carnivores. We're not carnivores, right? We're omnivores. Do we know that? Um, we have different physiology than carnivores, but that's not going to stop some people from really pushing a carnivore diet on an omnivore physiology. That seems strange, but we live in 2026. It's strange times, I suppose. But again, I just want to make clear that, um, I have asked this question about the red meat and the societies that thrive on eating only red meat, um, for 4 years, and I've never gotten one answer. I've never had one person answer me. Can you imagine? You're surrounded by Google and AI, and, and I've never had anyone answer me. I think that's something interesting to consider because I think there's a lot of content coming at you about how much red meat and protein you should eat. And I think if we just take a breath for a second, take one step back and ask the magical question, can you point me to one modern society that is thriving on a super high protein, super high meat-based diet? And to that I would say, because you say, okay, well, tell me, tell me a society that thrives off of a high carb diet and low protein diet. And to that I say, Um, virtually all of them. Go read the Blue Zones. Go check modern weight and diabetes numbers with countries over the last 100 years, and you will consistently find that the high-carb diet, low-protein diets are the healthiest diets on Earth, and that you will find there's virtually no societies living off of high protein diets because it's an extremely intensive resource diet. And so again, the protein myth of just maxing it out to the max is exactly that, in my opinion. And it is one— it is one that is really there to sell more protein products to you. It has very little to do with evidence that that's going to benefit your health a lot better. And a lot more to do to sell you bullshit. So I'm gonna assume Jake's weight loss is probably left. Red meat for life. Again, I wish you well with that. But I also noticed that you had no rebuttal to anything I've said. I sit here for four years. I'm here every Monday through Friday. You can find me. You can go do some research and come back. I'd love to hear it. I'd love to hear it. But I never have. And so I would love to get that that information from someone who loves protein or loves meat. Again, I'm not telling you what to eat. I'm saying what is that based on? And I think that's a question that not enough people are asking when it comes to their protein consumption or God forbid their desire to want to eat a carnivore diet. Yes. All right. I'm gonna get out of here though. Anyways, I gotta go. Thank you so much for listening. I really appreciate your comments, your questions. It makes this fun to do, and I appreciate it. If you're not in my world, please click the link in my bio or type mind into the comments if you're on Facebook, and you'll get a link sent right to you to go get the free hypnosis session I give you. I also give you a training reprogrammed how to live your goal weight without the fight, completely free, completely yours. Go check it out. Lay the whole thing out for you, and I send you a daily email coaching program. Completely free, you know. Check it out. Hopefully it'll help you. And if it does, it has potential to be life-changing. Really does. And if you like this, I'm here every Monday through Friday at noon Eastern. Pop on here, ask any questions you have. I'm happy to talk to you. And if you can't make the lives but you like listening to it, it's also a podcast. You can go to any podcast platform, search Program Yourself, then it'll show up and you can listen to it whenever you want. And we also— the replays show up on Facebook, on our YouTube, on our Facebook page. Program Yourself Then Facebook page. The replays are right there, um, immediately after the calls are done, so you can watch them anytime you want. So, all right everyone, have a super duper day and we'll talk soon. Bye.