What's The Best Part Of Living At Your Goal Weight?

What's the best part of living at your goal weight? I want you to think about it, and I want you to take some time and really connect to it, because ultimately it is the pleasure that you expect out of being at your goal weight that is the main motivational force. And I want to make a real clear distinction between the pleasure you expect to achieve at your goal weight versus the pain of not wanting to be overweight. They're two different things. They're both important. They're both valuable. But most people put their energy into trying to move away from the pain of being overweight. And so they're fixated on all the things they don't like about being overweight, um, or what everything that that brings with them. But what ultimately ends up being the most powerful motivator is the pleasure of wanting to live at your goal weight. And so you start really kind of populating that idea by asking the question, What's going to be the best part of living at my goal weight? Now notice the question real quick. It's not just losing the weight. It's not just getting to your goal weight. It is living at your goal weight. And one of the first things that you may realize would be amazing about it is the peace of mind, right? That you would have this sense of peace and calm that if you knew how to live at your goal weight comfortably, relatively easily, naturally, so that you not only were able to live at your goal weight, but you also anticipated and expected I'm going to be at this goal weight for the rest of my life because it's how I live. It's who I am at this point. And this is just one example of the things that you can start to tap into. And it's different for each person. Everyone has different values and motivations in life. But it's important for you to ask the question and to mull on it, not just to ask it and try and answer it, but to ask the question and to allow your mind to kind of circle around it and come up with different answers. And we never have enough answers, to be honest. But what is the best part of living at your goal weight? What would be the best part? Take a second and think about this. And again, there's a lot of answers. So I say best, but there's a lot of bests. The best part physically, the best part mentally, the best part emotionally, best part spiritually, the best part identity-wise. There's all these different aspects and there can be a best part to each of them. The best part emotionally. What would be the best part emotionally if you were living at your goal weight? What emotions would you feel more of in your life at your goal weight? And would you feel more confidence, more success, more happiness, more passion, more control, more momentum, more hope? It goes on and on, right? But it's up to you to figure out which ones of those are the most exciting to you physically. What would be the best part? What would be the best part of living your goal weight physically? Right? Not just how you look, not just the size clothes you wear. You've thought about that enough. We need more. What would be the best part physically? What would it feel like to go to the doctor's at your goal weight? What would it feel like to climb up and down the stairs at your goal weight? What would it feel like to walk around the neighborhood at your goal weight? What would it feel like to get the groceries in and out of the car at your goal weight? Um, getting in and out of the car at your goal weight. All the things that you do in your life regularly, how would they improve at your goal weight physically? Right. How would discomforts in your body— how would your knees feel if you were at your goal weight? How would your hips feel? How would your stamina improve? How would your physical comfort improve at your goal weight? See, these are the physical things. Mentally— now, mental and emotional are different, even though they're related. So we talked about emotions, but what about mentally, how you think about yourself? How you think in general is your internal dialogue is the way you speak to yourself. Do you expect that it would be more positive and supportive and encouraging if you were at your goal weight? Would you be nicer to yourself? Would you be more solution-oriented? Would you be more focused? Would you be able to accomplish more things? Be more productive. Be more present for the people in your life at your goal weight. Spiritually, if spiritual is an important part of your life, how would living at your goal weight impact your spirituality? What would be the best parts of that? You can't do this enough. Okay, so these are some ideas to get you started, but the more you think about what would be the best part and you keep yourself stuck in that headspace, what ends up happening is you start magnetizing your goal. And please understand that what is driving you towards the food, it's a magnetic goal. You think of the food and you feel this desire and this craving for it. It's no different when you start to fixate and focus on all the amazing things you get out of living at your goal weight. It's no different. And you can do this intentionally by focusing on what you're going to get. What's the best part? How amazing is it? How much better do I feel physically, mentally, emotionally, spiritually? My relationships improving, my work improving, my financials improving, everything improving. And you steep yourself in that and you focus on it and you keep thinking about it. And what happens is you magnetize that goal till it gets so strong that you find yourself naturally and automatically making choices that move you in that direction. It's very powerful. If you want to go deeper into this way of doing it, click the link in my bio or go to programyourselfthen.com. If you're on Facebook, you can just type mind, M-I-N-D, and it'll automatically send you the link. And go get the free hypnosis session I made for you. It'll help you do this in a much more powerful way where you'll be able to really relax, calm down, and step into The body you want to live in, the person you want to be, in a clear, grounded, calm way. So I suggest you do that again. Click the link in my bio if you're on TikTok. Go to programyourselfin.com if you're just listening to this, and you can type MIND mind into the chat if you're on Facebook. And yeah, if you have any questions, you can feel free to ask them. We are here to talk about weight. Any sort of aspect fits: eating, working out, diets, all these different things. What's up, Carolyn? Carolyn says all the physical would be amazing. Yeah, of course. Right now, um, that's the secret. Before we get what we want, we have to be able to think about what we want so we can generate the desire for it. And a lot of people miss this step, honestly. They have a very vague general idea. I just want to lose the weight. And you have some vague idea of a number or size clothes you want to be getting and wearing, but it's not enough. It's not enough motivation for you. For you to be truly motivated, you need to really want something. It's not enough to just want to not have something. Don't get me wrong, pain's a big motivator. Moving away from being overweight and not liking it is a powerful motivator. The problem is it doesn't last. And you all know this because most of you have started your weight loss or your diets with that pain-based moving away from motivation, where what triggers your weight loss in the past— I can almost guarantee it— you see a picture of yourself, you can't believe how big you've gotten. You step on the scale and you can't believe what it is. You go to the doctors and you can't believe what the number is. Um, someone says something rude and you say, that's it, I gotta change this. Uh, you catch your reflection and you can't believe it, you get really upset, and that's it, right? But most the time when you've tried to change your weight, it's because of something painful that's happened, usually some acute pain that's kind of built up. And you're like, ah, that's it, that is it, I'm gonna change this. And you know, you jump into some giant, you know, diet plan or whatever. That's it, no carbs starting tomorrow. That's it, from now on no more than X amount of calories a day. Whatever, doesn't matter. But the main motivation you're relying on is this moving away pain-based motivation that is decent for kind of getting you started. I wouldn't argue that, you know, um, some real deep painful thing is, is pretty good at getting you started on a new path. There's no question about that. Um, although it does lose effectiveness over the years, it tends to become less effective. But that pain doesn't motivate you long term. It doesn't keep you going. And have you noticed that when it comes to your weight and trying to manage it, that you— your biggest issue is that you can't keep going, right? You can start, you can do it for a little while, but eventually you hit a point where you can't keep yourself going on it. And again, this is partly because of the motivation you're relying on is pain-based, and our brains don't like pain. Our brains like pleasure. Again, if you look at some of the most challenging, uh, things you have in your life, it's either you're eating Getting your eating under control and kind of the way you want it to go. And the truth is that, you know, if you look at the food, the reason it's so tempting is because you're thinking about the pleasure of eating it. So I mean, in your own reality, you know this is true, that the pleasure of getting something or achieving something or experiencing something is very powerful. And it's no different with your weight. Um, So I don't know. I find it to be one of the most powerful strategies and program yourself. Then it's one of the core things. This is why when we do the rehearsal technique, a big part of the rehearsal technique is being able to step into, being able to step into our goal in a deep way too. Not just say, oh, I want to lose 30 pounds. I want to lose 30 pounds. I want to lose 30 pounds. You say that, but saying I want to lose 30 pounds is kind of a disconnected goal to some degree. If that makes sense. So what's up, Lois? Lois says, I broke my stall and figured I am 96% toward my lifetime goal. Wow, great job, Lois! Yeah, Lois in the program works it really well. And I think that, um, you know, one of the things Lois was talking about is that weight does stall, right? And especially when— I will let you know this, I think a lot of people don't know this and I don't know why, but Um, as you start getting towards, let's say, the last 20% of your goal, okay? Um, so say you want to lose 100 pounds and now you've lost 80. Now you're within the final 20% to your— what your goal weight is. That last 20% is typically gonna move slower than the first 20%. And I think, you know, you have— I don't know how people think about— I do know how people think about weight loss, but they think of it as like just a straight line. So, you know, today's the first Monday, I got 100 pounds I want to lose. Today's the first week, I should lose as much this week as I should lose on the final week, you know, down. And it just doesn't work that way. And I think you want to start thinking about your weight loss almost as like any other skill or thing you would take on. So for example, if you started playing an instrument, you've never played the piano before, you start playing the piano, well, guess what? In the beginning, the first month, you're going to have much bigger gains the first month than you're going to have after you've been practicing for 100 months. That hundredth month, you're going to have much smaller gains than the first month when you have big gains. And I think that concept really does apply to weight too, for different reasons. Okay. But that process of when we start something at first, we tend to get kind of the easy, the easy improvements, and it tends to get more granular and refined as we stick with it. Mastery is this process. Mastery is the process of at first you get good quickly. Because you've never done it. So you get kind of the easy wins, and then you start committing to it because then now the wins start becoming smaller and they become less frequent. That's what I've noticed at anything I've gotten good at in life. It's the same thing where it's like, again, at first there's rapid gain and then it starts to slow down. I don't see any— I don't see any different with the weight. So you need to have a strategy of how you're going to deal with the plateaus because they're going to happen, and they're especially going to happen as you approach your final goal weight. But again, Lois is well prepared mindset-wise to deal with this, and that's why you know broke the stall and is now moving towards it. And that's why she's 96% of the way to her goal. Right? So again, we need to have a strategy for how we're going to deal with plateaus and stalls. Very important. So Lois, another Lois. All right, Lois says, "Hi Jim, I just got home last night after spending 10 days in Italy enjoying the cuisine and wines. I'm afraid to step on the scale today even though I must have walked at least 10 miles a day." Um, okay, I get it. I get you're scared to step on the scale, but I wouldn't. I'd be excited to step on the scale because, A, I want to— I, I call it Schrödinger's cat or Schrödinger's scale. Um, for any of you, you philosopher types out there, Schrödinger's, uh, cat is a kind of philosophical question concept where basically, long story short, you have a cat in the box. You don't know if the cat's alive or dead. Before you look in that box, it's both. And once you open the box, it's it's one or the other. Okay, so I call it Schrödinger scale because a lot of times again, yeah, you go to Italy and you have a good time, but you also walked, and so your mind's like, did I put twenty pounds on or did I put any weight on? And now you're living in this weird alternate reality that that's it's this uh you know I forget what they call it in physics, but it's this dual reality, right? And and it's like I find that not to be a good place. Because it'll just— it's fertile ground for your imagination to really build on top of. So if you have a good day, um, you might feel like you didn't put any weight on in Italy. If you had a bad day, you feel like you put 30 pounds on, and that just, you know, makes you discouraged and you eat like shit that day. So to me, when I get home from vacation is one of my favorite times to weigh myself because, A, I want to know what the number says, but B, I want my number at the highest thing. So say I put 10 pounds on during vacation. I want to know when I'm 10 pounds up, Because I know that weight's gonna come down pretty quick. If I did put any weight on during vacation, as I come back to my normal routines, my weight's gonna go back down. And so you may feel like you're missing out on shocking yourself with a high number and discouraging yourself, but you're simultaneously missing out on a rapid decrease typically. And what I mean by that is that myself and a lot of my clients, they'll get back from vacation, they put some weight on, but then they get back into their routines and their habits and the weight starts to quickly come off. And so you get home, you weigh yourself, and whatever the number is, you're fine with it because you enjoyed your vacation. And you know, now I'm gonna get back on track, and then I'm just gonna go back down. And you know, the next week you get on the scale and you're down 4 or 5 pounds. How's that gonna make you feel versus waiting a week and then getting on it? Now you're 5 pounds up, but you were 10 pounds up when you first got back. You know, so again, this just goes back to my core philosophy that if you're interested in losing weight, I think you should be weighing yourself every day. I did. I recommend it to my clients. You know, if you absolutely detest the scale and hate it, fine, don't use it. But the scale is just a tool of the trade. Being scared of the scale is like a chef being scared of their knife. It just— I don't know how it works well together. I don't know how you can be a master of your craft and scared of the main tools of that craft. And the scale is a key tool for your weight management. And again, I like to say as a reference point that, you know, in an ultimate ideal way, we want the scale to feel like the speedometer of your car. You're not terrified to look at it. You look at it, and if you're going too fast, just slow down. If you're going too slow, you speed up. But you just use it as a data point. And I feel like the more data points you have with your weight, your behaviors, what you're doing, I think the better. And I think there's also another benefit of weighing yourself every day when you do it in an intentional, mindful way. That you also learn how to manage your emotions and your emotional associations with the scale so that no longer you're at the mercy of what the scale says, being in control of your emotions. But regardless of what the scale says, you're still able to manage your emotions and handle with whatever the scale says. Uh, it's a much more— I, I think more honest and accurate way to manage your weight, and I think it helps you just become more emotionally strong. But I get it, Lois. It's so again whether you weigh yourself today or weigh yourself next week, you know, they're both fine. But I would want to weigh myself quick because that's going to be the easiest weight loss you're going to achieve this month is the first week you're back home from vacation most likely. And then again, you may step on the scale and find you didn't put any weight on. Then what would you do? You know what I mean? But again, right now you're leaving your mindset up to just to nothing because you don't have any facts. And when you don't have facts, your brain just makes up stories. And so I don't like to live in the stories. I'll tell you that. What's up, Debbie? How's it going? Ah, okay. So Debbie says, yeah, my daughter, she went her way to Italy in May, ate her way through two and a half weeks, and returned to find she lost weight. Yeah, that's not unusual. I hear a lot. A lot of times people go to different countries, and I think it's a combination of walking a lot more than you typically do. Um, and also that, you know, listen, a lot of countries outside of America, the food's just better. And what I mean by better is it's more natural. It's not as— not as many chemicals, not as many, you know, processing techniques, not as many ingredients, all these things. And, um, when you eat a more whole natural food diet, uh, you— you know, your body processes it different and you tend to eat less of it. So, not unusual. That's not an unusual thing to hear people go into places that have more natural food and Um, their weight staying, you know, pretty flat even when they go on there, you know. Um, all right, Lois says thanks, you're right, I'll do it today after listening to you. That's great, Lois. And again, um, you know, here's the thing, Lois, too. You step on the scale and again, you don't know. Maybe you lost weight, that could have happened. Maybe you're the same weight, that could happen. Maybe put some weight on. Okay, so I, I don't want you to step on the scale. And I want everyone to hear this because I never really go into this enough. And I know people get so triggered when I talk about the scale Because they only know one way to step on the scale as a nervous wreck, right? As a dieter, you give the scale all the control. And so whatever that scale says is going to dictate your day for the, for the day. And that's bullshit. That is bullshit. You know, ultimately, it's your behaviors that are affecting your weight. The scale is just a reflection of what you're eating and how you're living. And so I like keeping a cause and effect relationship close together. So if my— if the scale starts going up, I'm not upset. I'm not destroyed. I'm not a you know I'm not off track. I'm saying okay, what's going on? What have I been doing to make the scale go up? Oh, I've been eating more here. I've been adding that in. Oh, I started doing this thing. You know, and um and I keep myself calm and grounded. I can handle it. Listen, folks, you're tough people. You've been through a lot of shit in your life. You can handle stepping on a scale and it being higher than what you wanted and staying calm and in control. God, have you ever really— have you ever really considered this, this relationship with the scale that you may have? And how in the world are you ever going to be in control of your weight, able to manage it the way you want to, if you're terrified of stepping on the scale? You ever thought of that? You ever thought about what that shadow emotion, how it might be impacting you in your life? What does it mean? If you're terrified of stepping on a scale, what does that mean in the context of your weight management ability, your ability to use this tool? What does it mean for your mindset that if you step on the scale and it's higher than you thought, that you're just, that's it, that's it, I quit, I quit, I can't take this anymore? If you're that, if you're that wobbly, if you're that unsteady that you can't step on the scale, don't you think that there's a bigger problem than the scale? I do, I do. So anyways, but yeah, if you have any questions, feel free to ask them. Any weight loss questions are welcome. I did kind of talk about one we talk about all the time is how often should you weigh yourself? People ask me that all the time. I believe I would start with every day. It doesn't have to be every single day, you know, fine, um, but, but pretty much every day. I, I want to know, I want to see, and I'm okay with it, you know what I mean? I'm okay with whatever the scale says. I'm gonna be all right. Um, but I want to have data. I want to have more data coming in at me. And I find the data— when I was weighing myself every day when I was actively losing weight, it was a big part of my process. Part of it, I'm— every time I stepped on the scale, I said to myself, you know, that's because I take this seriously. I want to step on the scale. I want to see what the result is. I don't care what the result is. I'm going to use this as just a data point. I'm going to go about my day the way I was going to go about it regardless whether the way the scale goes up or down. I already have a plan for how today's going to go. Now, if the scale went up, I might be more motivated to follow my plan for sure. If the scale went down, I might celebrate and say my plan's working great. What? What the fuck? Is that not better? Is that not a better strategy than oh, oh, it's not working. It's not working. Oh my nothing works. Of course something works. You just haven't been doing the thing that makes it the result you want. It's not the end of the world. It's a cause-effect thing. If the scale goes up, it's because you're consuming more calories. Not the end of the world. Let's just validate that. If you want to lose weight— oh my God, weight's going up! Oh, I think I've been doing this, this, this. Okay, let me cut these things down and step on it tomorrow. Oh, the weight's the same. Oh yeah, no shit, weight's the same. So what? It's a day later. Who cares? I tell myself every time I step on the scale, I want the scale to go down. I want to go down. I want to be this number. I want it to go down. Oh, it went up. Okay, what happened? What's been going on? Okay, let's dial in. Next time you've got a decision to make, remember this moment. We wanted to go down. We want to be this way. We want to feel this way. We want all this. Why can't you do that? Why? Tell me why you can't do that. Tell me why the scale is the absolute boss of you and is in complete control of how you think and feel and what you're going to do. Why? Why does it have to be that way? I, I, I don't know. Why wouldn't you want more data? Why wouldn't you want accurate data? Why wouldn't you want to know if your weight was going up or down? Why wouldn't you want to stay the same? Well, I'd go crazy if I, if I looked at the scale every day. I'd be— put me in the madhouse. Why? Why do you have to approach it with such anxiety of like what it did from yesterday to today? Why can't you just calm down and relax and realize it's just a data point? And when you start weighing yourself every day, it doesn't jump 5, 10 pounds. There's not 5 wild swings. It starts becoming 1, 2 pounds one way or the other typically. Sometimes there's dramatic, dramatic jumps, but they're outlier things and you can almost figure out why it happened. Oh shit, right? I ate a ton of salt yesterday. Oh, I ate a bunch of— drank a bunch of water yesterday. Whatever, I don't know. There's reasons. But what ends up happening when you weigh yourself every day is you start putting together the cause and effect. What my weight's doing and what I believe is leading to it. What's my behavior been? What's my weight? What's my behavior? What's my weight? What's my behavior? And if the weight's not what I want it to be, I look at the behavior and I calm down and I strategize. What can I do to make it go the direction I want to go in? Why? Why? What does turning into a nervous wreck do? What does that mean? I know what it means though, because the scale for most people is used in the context of dieting. So you diet and you try everything you possibly can, and you're holding that scale out in front of you because you want to work really hard all week, and then you want to see this big payoff on the scale. And that's the whole motivation system you've set up. You put so much pressure on what the scale is going to say that it has to justify the ridiculous shit you've been doing all week. I'm going to stop eating carbs all week. I better see a drastic thing on the scale. I'm gonna eat 1,000 calories a day. I better see a drastic thing on the scale. And then if you don't, it's— and that, that's part of why you can't even understand what I'm talking about with the scale and the way the relationship I'm talking about having with it, because you think like a dieter and you think, well, I need that scale to show me some dramatic result to justify the dramatic extreme shit I do to lose weight. And yes, it is dramatic and extreme. Yes, Counting every fucking point you eat all day long is dramatic and extreme. Not eating for 16 hours, dramatic and extreme. Not eating carbs for sure is dramatic and extreme. Most of these diets are dramatic and extreme, and so you need the scale to show some dramatic extreme thing to validate your efforts. But what if you, instead of doing dramatic and extreme things, you do calm, relaxed, small things that are easy to do? How about that? And you don't expect giant swings on the scale. You just tap on the scale to see where things are going, and it's just one data point for the day that helps you move forward. Well, that's something a lot of people don't have experience with, but I think it's better. Um, Debbie says, yeah, food in Europe is more pure. Yeah, that's true, that's true. Um, we can get pure food here though in America too. Please understand, you just have to go out of your way to do it, um, and you have to retrain yourself. So, you know, there is wonderful, fresh, healthy, happy food in America. Um, you just got to go out of your way and plan a bit to consume it regularly, because the second you just kind of, you know, plug into the system, yeah, you're gonna get bullshit put in your body and it's gonna, it's gonna hurt you. Yeah, Debbie says terrified of the scale equals giving the scale power. Not good. Absolutely, absolutely. Take the power back, folks. You're the one in control. The scale is just a tool you use. That's all it is. Okay, do you not agree with that? Is the tool— is the scale the boss? Is it? Did I have it backwards? Am I the one that has backwards? Is the scale actually the boss so that if you step on the scale and you thought you lost weight and it says it went up, you should quit? Is that, is that the right response? Or if you thought you lost more weight and you only lost a pound, now you freak out? This is never gonna work. Well, what if you lost— what if— how about this? You— oh, you once-a-week weighers, because you may not know, if you're a once-a-week weigher, guess what? You don't even know shit. You don't even know shit about your weight. Because I was shocked when I started weighing myself every day. I was shocked it could jump up 3, 4 pounds one day. That was a little outlier for me, but it fluctuated 1, 2 pounds pretty much every day. And then sometimes there was dramatic jumps one way or the other, temporary ones though. So I jump up and then 2 days later go back down. So what if you weigh yourself once a week, been eating great, everything's awesome, and Now it's a week later, you're gonna weigh yourself and whatever. Yesterday you just ate some salt, and so now you go to weigh yourself tomorrow. Um, all week long you've been down 3 pounds, but I had some salt, and now it's Monday and you're gonna weigh yourself on Monday, and now you're up 5 pounds. So it looks like you put 2 pounds on, when if you weighed yourself 3 days ago, you were 3 pounds down. So, you know, again, I don't see how less information with the scale is beneficial. Oh, my mindset. Well, that, that's not your mindset. That, that's, that's a, that's a signal that you should fix your mindset, not that you should avoid the scale at all costs because you're terrified of it. Yeah, Carolyn says, yes, I think I need to use the scale more often. The great feeling you get from a win. Yeah, exactly. And we still celebrate the wins, you know what I mean? We celebrate the wins and we learn from the, the law, the The gains, you know, when the weight goes up, we learn from it. What's going on? What's happening? I'm not gonna be scared of it again. I don't know how you're gonna get better results when you're scared to look at the process. You know what I mean? Like when you're terrified of like stepping on the scale and seeing what's going on and evaluating what you've been doing and what result it's created. I don't know how that's going to serve you and help you. I really don't. You know, so Dorothy Dorothy says I weigh every day or at least four to five times a week. It's hard to get my husband to even weigh one day whether he is on weight loss program or not. Have always thought he gives scale too much power. Yeah, I mean, I agree. I agree. I don't know if people are, you know, what y'all think, but, you know, I just don't— I don't know. Like, to me, again, program yourself thin is really like this inside-out approach to managing your weight. And so I'm always looking at the mindset, the mindset and the emotions, um, primarily. And so if you're terrified of a scale, what mindset does that reveal? What mindset do you have to have in order to be terrified of stepping on the scale? You know, and I think that's an interesting question to consider because if you're terrified of the scale, start considering what mindset you have to have in order to be terrified of the scale, and then ask yourself if that mindset is really the one that's going to get you to your goal. How do you jive being terrified of the scale and living at your goal weight for the rest of your life? Those 2 mindsets. I, I don't know. I don't have the answer because I think I— you should use a scale more. But if you're a person who's terrified of this scale and knows you want to weigh once a week and you have your ideas about it, Um, if you consider the mindset component of it, how do you jive those 2? Uh, Digital Encore, how's it going? If it doesn't say what I like, I usually say a few colorful words and then fix my bowl of beans. Yeah, there you go. Exactly. And I think that that response is as valuable as anything else. Do you see what I'm saying? Because listen, between where you're at now and where you want to be, there's going to be a lot of disappointment, meaning the scale's not going to move the way you want it to. You're not gonna get the results you want in the time period you thought you were going to. So how are you going to deal with plateaus or temporary gains or not as much weight as I thought I was going to lose? How are you going to deal with those? And if your, if your answer is to run away and hide from those things by not stepping on the scale, I, I don't— I just don't see how that works. How does running away from your fears and running away from more data and awareness help you? Well, it protects my mindset. Again, we go back to if your mindset's so fragile that it can't handle that information Isn't that evidence of a deeper problem? It is to me. It is to me. So that's what I think. I'm sticking to it. What's up, Sue? Sue says easier to manage when you know you are up a little bit. Easier to tweak and trend down than ignore it and be up five more pounds and feel like you have more to lose. It's the little tweaks and slight trending down the big fluctuations. I Couldn't agree more with Sue. I could not agree more. I feel exactly the same way. So I'm aware my weight is, you know, and sometimes the weight— my weight's been going up. I put five pounds. I'm kind of hovering around five pounds over my goal weight. I know a lot of it has to do with sourdough bread. I know this, and I'm okay with it though. You know, I'm not fucking closing my eyes. I can't look. Oh God! It's five pounds up. Oh oh my God! 5 pounds up. Well, yeah, it's 5 pounds up, and I know why. And so again, let me dial it in a little bit. Let me try. It's a lot easier to drop a pound or 2 or 5 than it is to let it go up to 5, 10, 20 pounds. And that's what happens to a lot of people, you know. So yeah, I agree, Sue. Okay, I couldn't wait. Happy to see I only gained 4 pounds. I went with the attitude of enjoying every meal knowing that I would jump back into my daily routine. Thank you. Now this is awesome. This is— I love this, and this is why I love this work so much. So I'm so proud of you, Lois. Lois. Um, wow, what a great mindset shift. So again, Lois started off by saying went to Italy and was terrified to step on the scale, and, um, you know, listened and went and got so excited to step on the scale. And now you know you're 4 pounds up. So congratulations, Lois. Welcome to reality. Welcome to the cold hard reality. You got a cold hard fact under you now, and I bet that 4 pounds is less than you were expecting. That's what I think. Okay, but here's the fun part now. Now, 2 things. One thing I'm gonna tell you first is your weight might fluctuate a bit because you're on vacation, you're walking all that way, you're eating different food than you normally do. Now you're back and it says 4 pounds today. Tomorrow it might say 6 pounds up, it might say 8 pounds up, but the next day it'll probably say 4 pounds up. The day after that it might say 2 pounds up. This is what I'm saying, folks. And the fun part for you now, Lois, is now you have a definitive 4 pounds today, this day. Now again, who knows, you might step on the scale in 2 days and be 2 more pounds down. And now all of a sudden you're in the mindset, holy shit, I went to Italy, I really enjoyed myself, I walked a lot more. Oh, that was interesting. Um, I ate healthy food, I ate good, and my weight only 4 pounds. Holy shit. And now I'm back, I want to kind of get locked in because you know what makes the vacation even better now? Drop them 4 pounds quick. Get back to your normal routines. Dive right into what you typically do based on the excitement of getting right back to your goal weight. So proud of you, Lois. I'm so proud of you for stepping on the scale. This is what I mean. Now Lois has a real number in her head instead of being able to be at the mercy of no number, which, please understand, no number is not no number. No number is no number until you're in a bad fucking mood. Right? No number is no number until all of a sudden, you know, you walk by and you see, did I put weight on? Do I look a little bigger? Did I put 20 pounds on in Italy? Holy shit. Oh, I'm terrified. Did I put 15, 20 pounds? I think I'm bigger. I think things are tighter. I don't know. I— oh my God. Oh, I can't go anywhere. This never works for me. Nothing works for me. I'm never gonna be able to do this. What, I can't even travel anywhere? I'll put 20 pounds on. I'll put 20 pounds on the second I leave the country. The second I take a vacation, I'm I'm 20 pounds up, right? I'm joking, but I'm not joking. I'm not joking. So if you don't have that number in your head, you start making shit up based on your moods. And let's be honest, your moods tend to trend negative. Most of ours do. It's a survival thing. It's not— it's not a judgment on your character. So having the number lowest, I bet, feels grounded. Does she want to be 4 pounds up? No. But I bet that 4 pounds is a relief because in her mind, I bet she was thinking 10 pounds. In her mind, our brain doesn't think logical shit either, by the way. So a lot of times, based on our mood, our brain's going to exaggerate things. I don't know if you're still here, Lois. If you, if you can remember, because now it's so funny, now you stepped on the scale and now you're in a completely different reality than you were 15 minutes ago. But before you stepped on that scale, did you have a sense— because I don't think you wrote it— did you have a sense of where, how much weight you put on when you were gone? Did you have a sense or a number, an idea in your head? I'm curious if you're still here. Answer that. Uh, what's up, Glenda? Glenda says yes, look at the process. I agree, it's true whether you look at it or not. Yes, Glenda. Yes, yes, yes. What Glenda said, your weights— your weight is what it is whether you step on that fucking scale or not. It's still the same. That's what I'm trying to say. Thank you, Glenda. You said it better than I've ever said it. That's that. I'm always circling around that idea, and I'm glad you just kind of hit the bullseye. Yes, your weight's your weight regardless of what— whether you step on the scale or not, it's still the same, right? You don't look at your bank account, the same balance is there. And again, the ignoring it, the fear of it, the scare of it is not helpful. Yeah, so Lois says, yes, I thought probably more. That's what I mean, right? So again, this not looking at the scale, you think you're really saving yourself. I don't think you are. I think you're just You're creating a blank space in your mind to project numbers and stories onto based on your moods. And how are your moods typically when it comes to your weight? How many days do you go through where you just feel really optimistic and happy about your weight? Not very many. And so it's almost guaranteed that you're gonna hit a point during the day and you're gonna feel negative about your body, but negative about your weight. And if you don't have a specific number in your head, you're gonna start to project all this exaggerated shit on there. And you get lost in it. So again, if Lois went to Italy and comes back and thinks she gained probably more than four pounds. Now again, a lot of I've done this so much that I know a lot of times people pick round numbers. So a lot of times, oh, ten pounds. I probably ten pounds on. I put eight pounds on probably. But again, a lot of times people pick ten pounds, five pounds, fifteen pounds somewhere in there depending on how long and in the situation. But a lot of times they're going to exaggerate it. So we got we got to bring our our mind back in. And again, how can you go wrong with accurate information? Again, you'd have to explain to me how having less information, having less accurate information, is helpful to achieving a goal. I'm not sure. Debbie says, yum, sourdough bread. Yes, I love sourdough bread. Um, real passion for me. That's something I've been doing it for— I'm almost coming up on my 1-year anniversary, and I, I tell you, I, I've always loved bread. And again, I say to me this is a testament to program yourself then, um, because I've always loved bread. I've said that if you've watched this, if you listen to this podcast, you know my biggest challenge food is really bread and pasta, um, specifically, um, the sweet. I like sweets, I like candy and stuff, but that's never really been the main thing. I could eat a loaf of bread and feel fine. You know, that was the biggest challenge for me to get under control. I used to eat pasta literally 7 days a week. My mom is the only person I know— well, you'll go to dinner at a house and she might have 2 pastas to choose from. I mean, she loves her pasta. I love my pasta. Okay, so for years I really dialed down, uh, flour. It was as a catch-all— flour, bread, all that stuff, pastas. Um, I dial them down and I really ate them like once a week. I eat Ezekiel bread, so it's not— it's non-flour bread, whatever. So last— this November, my brother— I go over his house and I said, holy shit, look at this loaf of bread! It was beautiful. Because I made it. What? I couldn't believe it. And I love sourdough bread. And so yeah, that kicked me off. So I literally make— I've probably made 300 loaves of sourdough bread over the year. I, I make it all the time now. Um, but I have learned how to eat it in a way that's moderate. I've made other shifts in my eating as well in order to adjust for this, and my weight's up 5 pounds. So I'm okay with that because I'm still Engineer, I'm still dialing. I'm tweaking the knobs. Okay, but but sourdough is going to be in my life, you know, and I've allowed it to be in my life in a much bigger way than it was. There was an absence of flour totally. And again, programming yourself thin is not about restricting us from things forever so we can never have this thing. It's about looking at the whole picture, the big picture, and again tweaking the dials so that it works best for us. All of a sudden, I want to have sourdough in my life. Okay, how can make that happen? How can we have sourdough in our lives in a way where we can also have our body and our weight too? That's the question I've been asking for over almost a year now. And I haven't dialed in exactly perfectly yet because I'll dial in perfectly when my weight goes back down that other five pounds back to right where it was, and I'm still eating sourdough. That that'll be that's how I'll know. So. Yes, yes, yes. Debbie says, yeah, don't forget about airplane weight. Yeah, exactly. That's what I mean. There, here's what I'll say about the scale is that what I think you'll learn, and this is based on my own experience with the scale, and you know, I've done over 6,000 private weight loss sessions. I've been doing this professionally for over 20 years. Um, what I find from people when they start weighing themselves more often, it's the same story every time. They didn't realize how much their weight fluctuated And what made it fluctuate. And the more you start to understand your weights, your body's natural weight fluctuations, and what triggers them, and how your body kind of operates, right? The patterns of your body and weight loss and weight gain and all that. The more you understand about yourself, the better, because you just understand yourself more. You can be more strategic. You can be more intentional. You can be more refined and granular with what you're doing. So again, yeah, that's a good point too, right? Yeah, airplane weight might be a real thing, might not be, you know, who knows? But you will never know if you never weigh yourself, right? Yeah, Debbie says knowledge is power. Agreed, agreed. Debbie says, can you cut out sourdough bread for a week? Um, yeah, I absolutely could, but why would I do that, you know, unless I was not gonna eat sourdough anymore? And/or if I like— it could be part of my strategy where I saw I'll eat sourdough once a month, you know. I, I won't do that. I wouldn't like that. Um, what I have tended to do already as I start to dial down the sourdough is I'm reducing how much of it I eat. Um, smaller slices, less often, you know. So, so there's that there. Now there's other things I've done as well as I've added sourdough. And please understand, some of the strategy I've already implemented and pretty much had from the beginning is I'm not going to start slathering it with butter every time I eat it. I'm not dipping in oil every time I eat it. So 99%, 95%, 99% of the time, vast majority of the time, I'm eating bread by itself. Now this is— oh, what, you're not gonna eat? Yeah, I love it with butter. I mean, toasted sourdough with butter is delicious. I love it. But if I start eating that, you know, that butter is an enormously calorie-dense food, you know what I mean? If I started eating butter with sourdough, my weight would be up easily 15 pounds, I believe, you know. I believe that I could be wrong, but that's what I think. So no, I wouldn't cut it down for a week because I never want to do anything temporarily that I don't plan on sticking with. Like I said, if for some reason in my head I said, yeah, you know what the good plan for me is? I'll eat it the first week of the month, then I'll eat it. Then I might do that. But for me to all of a sudden pop a week into the middle of the month or to pop an odd week into a month, to me, I wouldn't think that way. Because that's one week a month that I got to practice that. That's not enough time for me to practice it. So I would much rather have kind of a monthly plan, and that's what I focus on. That's literally what I do. It's really a weekly plan, and I have a monthly plan, you know, beyond that. But, but basically, I just want to dial down. I have a pattern of how I eat sourdough, if that makes sense. But it's a every week's the same. Let me put it that way. And I practice it that way because it allows me every week's the same. So I get to practice every week, every week. So I get more practice in than if I just all of a sudden said, oh, one, one week a month I'm not gonna eat bread. Well, that's one week I gotta deal with cravings for it, dropping it out, thinking about it, doing other things. It just makes it harder in my opinion. And then the idea of dropping it for one week just to lose weight, I would never do because what would be the point of altering something for a week so I lost weight only to go back to what I do so I put the weight back on? So that's my thoughts there. You gained 4 pounds. What else did you gain by going on a wonderful trip to Italy? Look back at your pictures. 4 pounds is worth the experience. You're living life. Yeah, Sue. Yeah, Sue, I just— I can't agree anymore with what you're saying. I think that's so true. Um, because again, it's just— and here's the other thing I want you all to understand, that when you go on vacation, you're outside of your normal routine. So if you put 4 pounds on when you go to Italy, when you come back and return to your normal behavior, the 4 pounds is going to come off. So if you're 4 pounds heavier for a week or two after vacation, who gives a shit? Who gives a shit? Yeah, it's absolutely— um, when I go on vacation, it depends on the vacation. Some vacations are more like I'll go there every year, and that's a little bit of a different thing than like, I don't know, I just go someplace like Italy for, for a week or two. Um, yeah, I'm eating the food, dude. I'm, I'm going, I'm going all in on the food. Now I'm not gonna stuff myself silly because I don't want to feel like shit either. But I'm absolutely not restricting myself. There's nothing off limits. And if I put some weight on, I don't give a shit. Yeah, exactly. Like, like, who cares? Again, folks, if we put 4 pounds— if I put 4 pounds on for 2 weeks after my trip to Italy and I enjoy the shit out of myself on my trip, and then my weight goes back to normal, like, what? Who gives a shit? Like, that's a great deal for— to me. Sign me up for that all day long. All day long. I'll do that. All right. But again, I mean, like, that goes back to the scale thing though. Like, sometimes people come back and be 4 pounds up and they're just like devastated. To me, that's a, that's a small price to pay to have a wonderful, enjoyable, um, vacation. And I think that that's the point, you know. I eat well all the time so that if I do go on vacation and I overeat some shit, I don't care. I, I manage my weight all the time so that I can go there and enjoy it guilt-free and enjoy myself. No. What's up, Zoe? Zoe says, how do you know if it's food bloat or water or true weight gain? Well, yeah, I mean, if you weigh yourself once a week, how would you ever know? If you weigh yourself once a week, how would you know if it's food bloat, water weight, or true weight gain? How would you know, folks? If you weigh yourself once a week, how would you know? That's a great question. That's a great question. Now I'll tell you, if you weigh yourself every day You start to put the pieces together intuitively. You really do. If you weigh yourself every day, and when you step on the scale, you consider what led to that. Okay, let me give you an example. Let me give let me go when I talk about this intuitive part for a second because this is not intuitive eating. This is a totally different thing. So for me, when I start weighing myself every day, eventually now I can't say I I'd be lying if I said I remember exactly this happened, but it was probably after three four five six months, I would say. But weigh myself every day. What I started to notice was a pattern of my body. I don't know if this is everyone else. I know it's not at this point, but the pattern I noticed is that it typically takes about two weeks for my weight gain or weight loss to show up consistently. So I could start eating better, lower my calorie consumption a little bit, and my weight will fluctuate for two weeks. It'll go up and down in kind of inconsistent, unpredictable ways, but it tends to after two weeks. The the trend line of what I've been doing starts to show up more consistently. So I dial the calories down. I'm giving myself my mind. What I know now is it's usually about two weeks for it to show up in a consistent way. If I start eating more for two weeks, it kind of goes like this. But after two weeks, it kind of shows up at a higher level. And so that's something I learned from weighing myself every day is that my body takes about two weeks for the the consistent results to show up. And I think that's really important. But again, if you don't weigh yourself every day, how would you ever know if it's food bloat, water weight, or real weight gain? How would you know? If you weigh yourself every day and yesterday you were 3 pounds up and you understand why, and then you get on today and you're 2 pounds down, you get on tomorrow, you're a pound down, back to your regular weight, your brain says, hold on, what the fuck? What? What? How'd that happen? And you said, well, I don't know, was it water? Was it— and then you start thinking like, what did I do? What happened? Was there anything weird? Oh shit, I, I ate that, that dinner. Oh my God, that was so salty. That— oh my God, 3 nights ago was wicked salty. Oh my God, I didn't drink any water that day. Yeah, that was that water. We were in a weird spot, there was no water. Oh my God, that's weird. When I don't drink water and I eat a lot of salt, I guess that makes my weight go up in the short term. That's interesting. Now I'm making up a scenario, but you get what I'm saying. When you start weighing yourself every day calmly, you start putting the pieces together, a much more accurate version in my opinion. I don't know how it can't be more accurate. And if you're gonna weigh yourself once a week, how would you know? You have no idea. You're flying blind. It's like seeing, you know, every 7th word in a paragraph, is it not? I don't know. But the scale, I don't know. Yeah, I can talk about the scale all day. Not gonna though. Debbie says, uh, this morning I went to Disney Springs to walk, did about 6,000 steps. Um, and 2 flights of stairs, my walk had my brain thinking ice cream. Food on the brain. Yeah, sure, sure. But that's also the licensing effect, and it's also sometimes legit. You know, when you work out more, your body craves more calories and energy, you know. So there's a, there's a number of factors going on. Um, but once you know that, Debbie, once you know that when you go there and you walk 6,000 steps, your brain starts thinking ice cream, um, you can start again giving yourself an alternative. So you don't have to say no to ice cream. You could say Oh, it's the weekday. I don't need ice cream on the weekday, but I can have something else. And you know, think of some you know healthy treat. You know whether it's an apple, banana, you know, acai berry bowl. There's a million things, especially over there. Carolyn says, "How much of weekly meal plans same all the time beneficial or to strict also, and we end up cheating?" I mean, I think weekly meal plans again and program yourself then. This is a huge. Focus, but it's more about structuring our eating, um, as opposed to having like a meal plan. Meal plans a lot of times are very strict, and it's someone saying, here's your meal plan, just make this and you'll lose weight. And usually it's so overwhelming and too much for us to really stick with. Um, and yeah, if it feels strict, you're not going to want to stick to it. You know, you cannot give up your autonomy and succeed when it comes to weight. You need to feel in control. You need to feel like you have choice. So there's a fine line. I think the sweet spot is structuring your eating so there's patterns to it. You know, so for me, in Program Yourself, then we have clean and pleasure days. And so the idea is that the intention on a clean day is that we're eating for fuel primarily. On the pleasure days, we're eating more for fun or pleasure meals, however you want to dice it up. So that's the intention, whether for fuel or for fun. And so for me, I have a structure of how I'm going to eat. So my clean days, Monday through Friday, I have the same breakfast every day. Now that's a superpower of mine. I don't give a shit if I eat the same thing. I can do it and be very happy. But if I needed more variety, then I would have maybe 3 different breakfast options. Okay, lunch is the same thing for me. I have the same lunch Monday through Thursday, and it's— I'm fine with it. I like it. If I needed more variety, I'd switch it up and have a couple options. Okay, but so in my mind, I'm looking for the sweet spot of like where I have a sense of what I'm gonna eat that I'm okay with. I mean, again, there's still the room for variety. So if breakfast, I wake up, I got 3 options I can make, and I know I got them all in the fridge. Okay, so I can leave myself the option to choose what I want to have, but it's from an already pre-established set of choices on my clean days. And then on my fun days, I might do some outlier thing that I wouldn't normally do regularly, you know. So, so again, I, I don't like typical meal plans for a bunch of reasons. They tend not to work. For exactly the reasons you kind of, you know, hinted at—that they can feel strict, they can feel restrictive, that we're not able to do what we want. So I think there's a sweet spot there where we honor our need for variety, we honor our desire to live at our goal weight, and we figure out what's the easiest, most enjoyable way to eat in order to accomplish that. And we kind of follow that that thread, you know, forward. Now again, if none of you—if you're all not in my world, please click the link in my bio or go to programyourselfthin.com. You can click if you're. Facebook, you can just type mind, M-I-N-D, into the chat window. It'll automatically send you a link to go get the free hypnosis session I made you. So go check that out, because if you're not in my world, you're kind of flying blind. I mean, to be honest, and you won't know if you are or not until you see the hypnosis session, the training I made you. It's called Reprogrammed, completely free. It's called Reprogrammed, um, How to Live at Your Goal Weight Without the Fight, completely free. And I send you an email program for free as well. Again, I don't think anyone gives you as much free stuff as I do. Um, so go check it out, check it out. Um, Lois says, you're making me feel proud. Good, good, good, Lois. That's how you should feel. You should be very proud of yourself. Yeah, Lois says, in Italy you can order a kid's cup gelato. There you go. But Lois, that's the perfect thing too, is that you look now, you can look at Italy, you can say, holy shit, I went to Italy and ate that way and I did really well. Because I consider that very well. Anything under 5 pounds for a trip to me is considered great. That's right in my range of I'm fine with that. You know, if I put 10 pounds on, I say, whoa, that's too much for a vacation. I got to kind of reevaluate that most likely. But for me, anything under 5 pounds I feel is a success. So yeah, and that's a great one, Lois. So you can look back at Italy and you can really analyze your strategies and what worked. But the kids, the kids kept listening. I'll let you in on a little secret. You can get kids cups in America. You might feel like a goofball ordering it. I do. I, I, it's the least favorite part of getting ice cream is when I order a kiddie cup. I, I just have not gotten okay with that yet. But, um, I don't like to eat a lot of ice cream. You know, I used to, used to love eating a lot of ice cream. And through a lot of kind of, you know, just, uh, what do I say? I'll say work, but training myself, paying attention, you know, developing awareness. I really don't like to eat a lot of ice cream. I like to eat a little ice cream. That's the sweet spot for me. It's what I like, you know. And unfortunately, you have to order a kiddie size to get that typically. So feel like a jerk, but yeah, it's the portion I actually prefer, you know. Um, yes, Debbie. Yes, Debbie says I'd definitely be agreeable to a meal plan as long as someone else cooks and shops for it all. And I think that's the, that's the hidden cost of the meal plan is that it's very energy intensive. It's very cognitive intensive. Um, to create, to come up with, um, you know, to come up with a meal plan, to get all the shit for the meal plan, to prepare the meal plan, to eat the meal plan. Because it's all outliers, it's all stuff you don't normally do. So now you got to think about everything you're going to eat all week, and that, that's draining. So yeah, that's funny. I agreed, Debbie. Yeah, if all that stuff happened, right? Yeah. Carolyn says, oh, loving your, your free daily hypnosis daily. Yeah, again Folks, it's free. It's free. Those emails I think are so good. I give you like— it's just free. So as soon as you get the hypnosis session, I just send it to you. So every day you get a little email, um, and every Sunday we have a focus. So we got a weekly focus. It's all free. Go check it out. Weight loss doesn't have to be as hard as you thought it was. Trust. What's up, Shell? Shell says, if you fall asleep while listening to hypnosis, do you still get benefits hearing it while you're asleep? That's a great question, and I'm going to answer it in the way that I believe. Um, they have done studies where they go and put hypnosis sessions on with people that are sleeping, and there's no measurable improvement, but it helps if you're listening to a hypnosis session while you fall asleep. So what's the difference? Well, the difference is that hypnosis is Greek for sleep, and when I am hypnotizing someone, I'm bringing them right to the edge of sleep. Because when you're at the edge of sleep, your imagination is really wild and your logical mind is kind of receded. So hypnosis— one of the things we say is that, um, hypnosis is the bypassing of the critical faculty, right? And so A lot of times with hypnosis, we're bringing you right to this edge of sleep because you're imagining— because, you know, like, you know, when you're falling asleep, right? Think about it. You're laying there, but it feels like you're falling asleep. That's how vivid your imagination is. So we want to utilize the imagination part of your brain that's really vivid while you're falling asleep, um, in hypnosis. Now, hypnosis— want to keep you awake though. So again, when I'm hypnotizing someone, I'm keeping them right on that edge. I don't want them to fall asleep. But I want them to be right in that spot where they're right near sleep, their imagination's open, and their critical mind is kind of receded a bit. So that if you're listening to a hypnosis session while you fall asleep, you're going through that hypnagogic state, hearing suggestions, listening to a hypnosis session, and you're bringing those suggestions and that, that focus of the hypnosis session into your sleep time. And then who knows what's going on? That could trigger a dream in your mind that becomes powerful. It could create new ideas in your brain. It could create new neural connections more powerfully. So I'm a big believer that listening to hypnosis sessions while you fall asleep is very powerful. Putting them on while you're asleep, not so much. So, and again, the truth is as well though, because I do make sleep sessions, um, because I think they are powerful, uh, because you don't sleep in one stage either, you know what I mean? You, you come up and down when you're sleeping. You go through a cycle. kind of coming to awake practically to all the way to going back to sleep. So you're never just in an 8-hour deep sleep state mode anyways. You are kind of fluctuating, and I think there's some benefits from that as well. Um, but yeah, listening to it while you fall asleep I think is, is actually very powerful. Um, Lois says another great tool is your book, The Tao of Living Your Goal Way. I have it sitting on my coffee table or my nightstand. Yes, well, thank you, Lois. Yes, I forgot to mention that because For all of you that, um, are looking for a guide to really make this your own, The Tao of Living at Your Goal Weight— can't recommend enough. I wrote it. Again, this is a great book and it's really accessible, it's really valuable. And what it does on a sneaky level, it actually takes you through the whole Program Yourself Thin system, um, in kind of a sneaky way as well. So yes, very, very valuable. You can get that over on Amazon. Um, It's available for you. Uh, what's up, Kimberly? Kimberly says, I just realized I can eat what works for me, not everyone else. It was a guilt thing, but a journal in a cheap spiral notebook has helped tremendously. Same thing, logged protein grams, then change it up or add if I need to, but normally it's been the same thing, then protein and vegetables at PM. Thanks for everything you do for everyone. Have a great day. Thank you, Kimberly, and I appreciate you sharing that, um, because that, that's exactly what we're doing in Program Yourself Thin. Is where always program yourself then. I don't give you the plan; I give you the plan to create the plan. Does that make sense? It really is modeled out of the idea that you know give a person a fish feed them for a day teach a person a fish feed them for a lifetime. So I want you to know you know again program yourself then is really built upon this goal weight pyramid which we break down into mindset lifestyle and eating. And so this book here. You know, again, it's included with the program. You get the PDF version, 144 pages, creating a customized one-size-fits-one plan for you to live at your goal weight in a way that works for you. So yeah, absolutely, Kimberly. I appreciate you saying that because I think more people need to hear that. Because again, dieting conditions us to think that just tell me what to do and I'll do it. You know, we just give up all responsibility and autonomy. Just tell me what to do and I'll do it. Well, no, you need to figure out a way that works for you. You're a unique person. You got your own preferences, genetics, lifestyle, environment, situation. So you need to figure out what works for you, and once you do though, you've got it. And now following that plan is so much easier than following some shit-ass plan from somebody you never met that tells you to not eat carbs ever again, or just eat meat. The dumbest one I've seen come down the pike. I officially say I think the carnivore diet's the stupidest diet that we've come up with so far. And I have no doubt that I'll— there will be a stupider one coming out soon. I have no doubt of that either. But the carnivore diet's the dumbest one, um, out of all of them. Unless you got some real extreme-ass situation you're dealing with, you're thinking you're— you ain't a carnivore. I can let you know you're not a carnivore. Anyways, I don't know, made me think about that. Something made me think about that. Uh, Oh, Debbie said— all right, Debbie, you should have Jim AI now. I saw that earlier and I, uh, actually checked that out. There was a little, little whizzy-woo that was flipped wrong, but you should be all set now, Debbie, with Jim AI. And if you're not, just send in a support ticket, we'll get it going. Um, yeah, Debbie, sleepnosis is in Program Yourself. Then, um, a lot of the sessions, there's 2 versions. There's a regular version that has a count-out, so I'll hypnotize you, do it, and then at the end I kind of count you out so you're back Normal waking mode. Um, then I have sleepnosis versions which, um, don't have the count-out. So they're designed to be listened to while you, you can take a nap or you're just gonna fall asleep. So there's no count-out. So you kind of gently get brought into hypnosis, which brings you right to the edge of sleep, and then you just go to sleep. Okay, um, without any count-out. And then I do actually a lot of times— well, they're in the membership area too, but I put a lot of them on YouTube— is I make, um, sleep hypnosis sessions. And what those are Those might be an hour, 4 hours, 8 hours. Those are meant to bring you into sleep, and then they continue to deliver suggestions. So there's 3 types, um, mainly. What's up, Jackie from South Africa? Crazy. Yeah, we got a global community here. It's so cool. It's always cool to hear that. Says, I lost 52 tons but did not cure my lymphedema. Okay, and that's true too, you know. I mean, that's a reality that we don't always get the exact results we expected to get, you know. So I'm going to imagine that you expected, um, you were gonna, you know, cure that, you know, when you lost the weight. And you may still, you know what I mean? Like, sometimes just the weight comes off first and then, you know, other systemic things start improving and changing, you know, and getting better as well. So don't, um, give up on it yet, you know. But, uh, yeah, congrats on the— congrats on the weight loss, and then just keep going. I'm gonna assume there's lots of things Um, even though you're still dealing with that, I bet there's lots of other things that have improved and gotten better. All right, all right, when we get out of here, again, if you're not in my, my world— oh, stones. Yeah, 52 stones. I was thinking tons must be— I was thinking, and it says the T-O-N-E-S. I was thinking I was reading as tons with some European spelling or something, but— and I was saying that was some Africa, South African measurement. But yeah, okay, 52 stones though. No, what? 52 stones. You didn't lose 52 stones, did you? That's like, like 500 pounds. That would— I get— oh, 5 stones. 5 stones. That makes sense. That's a lot of weight. Nice job, Jackie. Okay, nice job. So again, even though, you know, even though the lymphedema— or lymphedema, lymphedemia I don't— I'm not familiar with that. That might be wrong too. Yeah, 110 pounds, right? Yeah, 5 stone. Yeah, 110 pounds. That's, that's quite an accomplishment. So again, but that's a good example, and I'm gonna kind of end on that note. And it's a little bit— may sound discouraging. I hope it's not. But again, you know, when we, we say, oh, I'm gonna lose 100 pounds, once I lose 100 pounds, this can get better, this is gonna be— this is gonna be— um, maybe it will, maybe it won't. But I know other things have gotten better. I know Living 100 pounds lighter, there's so many benefits, so many wonderful benefits. You know, outside of that, and so make sure you focus on those and check those out as well and live in those. What's up, Vicky? Yes, I did get your testimonial. Thank you so much, Vicky, and thank you everyone. Everyone that's left a testimonial, I appreciate it so much. Man, nothing warms my heart more than reading these testimonials. It's amazing. So I really appreciate it. And if you're planning on writing one, please do it. I really appreciate it. Other people appreciate getting to read your story and learn and be inspired by you as well. So yes, thank you. All right. Well, very good, everyone. Okay. Yeah. If you're not in my world, please click the link in my bio or go to programyourselfthin.com. If you're on Facebook, just type mind, M-I-N-D, into the chat and it'll automatically send you a link and it'll get you the hypnosis session. There's also a training there as soon as you opt in, Reprogrammed: How to Live at Your Goal Weight. Go check that out. And if you like this, I'm here every Monday through Friday at noon Eastern to answer your questions. And if you can't make the live, it's also a podcast. You can search Program Yourself then and listen anytime you want. All right. So have a super duper day and we'll talk soon. Bye.