#86 - Know the Measurable Steps

Hi, my name is Jorge Cruise, and I'm the number one New York Times bestselling author and leading fitness, nutrition, and peak performance trainer to the world's busiest celebrities. You may have seen my work with Oprah Winfrey, Khloe Kardashian, Tyra Banks, Kelly Clarkson, or even Dr. Oz. My career started because in my early 20s, I was out of control and addicted to sweets, carbs and salty snacks, and experts told me to simply count calories to get control. They were wrong. My passion to get control of my hunger led me to find simple ways backed by science that would turn off physical hunger as well as my emotional eating instantly, and I know I can help you too. Welcome to the Jorge Cruise Show. Well, happy Tuesday! It is October the 27th. I'm so excited, uh, it is the week before Halloween. Uh, we are back. Hopefully you heard yesterday's show with Dr. Paul Saladino, the author of The Carnivore Code. And without me promoting that show, I can just say it is life-altering. It really has given me a diet that allows me to do what I call OMAD, which is an acronym for one meal a day. And, uh, If you've been thinking about doing intermittent fasting, I can tell you from being friends with Dr. Jason Fung, F-U-N-G, he's gonna be on the show later in the month as well. I can tell you, or next month I should say, but I can tell you that if you want to do intermittent fasting and you're not doing a 20 to 24-hour fast, you're not getting the autophagy results you need. And we're going to talk about all that. We recorded the show already, Jason Fung and I, Dr. Fung in Toronto, and it is powerful. So for me, I have motivation to do this OMAD because it forces me to do a 24-hour daily fast. But the only way I can do it— listen to me on this, it's not like I'm Superman here, I am not, I get hungry, uh, but it's with the diet plan that we talked to yesterday with Dr. Saladino, the author of The Carnivore Code. And I can tell you, an animal-based diet for me has given me incredible, incredible control over my appetite, where one meal does it. And then obviously I use a little biohacks like mineral electrolytes to turn off hunger and other things like that. And, uh, and I easily do it without any suffering, without being hungry, and with no cravings for my, uh, how shall I say, my naughty foods such as sugar and carbs and salty snack foods. You know, a lot of people think, oh, I love salt. Well, not really. I mean, we need salt, we need sodium, we need magnesium, we need potassium. But the reason I used to love salty you know, snacks is because they're potato chips. It's the potatoes that are the problem, right? It's the corn chips that are the problem. And all that stuff is inflammatory, you know, as we now know, potatoes and corn and all that. So really great show, episode, uh, 85, yesterday's show with Dr. Saladino. And it was the second part because we also did a show back in June. So please listen to both shows. Dr. Paul Saladino is Brilliant. Now, what are we talking about today? It's Tuesday, guys. Well, today we're picking up the series called Ask Big, uh, and we're going to talk about a law in life that will help you control your hunger. I call it know the measurable steps. And what this simply means, knowing the measurable steps, is that if you want to accomplish something like turning off your hunger— now I'm going to get a little metaphysical here because a lot of times hunger is physical, it can be, I would say half the time, where you literally are just hungry and obviously if you eat a high-fat, high-protein diet like we talked about yesterday, that turns it off like that, you know, really easy. But sometimes it's emotional hunger, or what I would call emotional eating, and it's really knowing that sometimes, you know, especially now with COVID-19, we're social creatures. We're a species that was designed to live in tribes and towns and communities. We're not hermit crabs, as much as some of us can do that. And by having that connection, we feel empowered. It raises serotonin levels, our dopamine levels, having connections. I mean, the ultimate connections, for example, say sex or something like that. I mean, dopamine goes super high, right? And serotonin. But in COVID times, a lot of people that are single, I'm single, a lot of us aren't connecting as much as we used to, shall we say? And we look for other ways to fill that void. And so sugar and carbs become the go-to, because we have them in our house and we eat them and we feel better. And then we wonder why we gained 20 or 30 pounds, you know? So what do we do if we have that emotional connection that is lacking and we feel that emotional stress or loneliness or anxiety or overwhelm? I mean, it could be negative feelings, right? It just doesn't have to be loneliness. How do we overcome that? Well, we gotta get measured. And so what I'm gonna have you do on today's show is really understand how knowing the measurable steps to what you want. So for example, if you want to be someone who has zero hunger, you know, and really has control over this thing called your appetite, there are steps you got to measure. You know, are you hydrating with electrolytes? Are you eating a high-fat, high, um, high-fat, high-protein diet? Are you getting enough rest? You know, are you aware of your emotions? And if so, at night, are you tracking them in a journal? So we're going to talk about all that on today's show so you have a tool and a way to measure what you're feeling, because half the time when you feel hungry, it's hunger, it's just emotional stress or loneliness. Does that make sense? So that's all on today's show. Uh, now before we get to the show, I want to thank our sponsors for what they've done to keep us rocking and rolling here. I want to give a big shout out to Primal Kitchen. Um, and as always, Primal Kitchen has been so generous to give us all a free chipotle lemon mayo made with avocado oil for free on checkout. All you have to do is use the promo code Jorge Cruise. Just go to primalkitchen.com/jorgecruise .com/jorgecruise. And this is the stuff that I put on my steak. It is something that turns off hunger. Avocado oil is, is a fruit-based fat. I know it sounds weird to say avocado is a fruit, but it is. It's not a vegetable. It's not a seed oil. It is anti-inflammatory. Avocado oil is my only oil of choice really in the house when I'm making a dressing for any kind of plant-based nutrition I'm eating, you know, because I, I still eat carbs. Yes, people think I don't, but I do. I love zucchini, for example, and I'll marinated in avocado oil, or I'll use this chipotle lemon mayo on my zucchini. It makes it taste delicious. Or I'll put it right on my steaks. Delicious. And it's totally free. Again, just go to primalkitchen.com/jorge. 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So it's not like crazy energy, it's not like caffeine, it just makes you feel good. It's kind of like when you see a sunrise in the morning or a sunset at night, it's like that. So check 'em up as they're gonna give you a free gift with the promo code Jorge, all caps, J-O-R-G-E. Just go to juuv, J-O-O-V-V, .com/jorge. It's that simple. And finally, we're brought to you by Dr. Tess. Now, shopdrtess.com is her brand new website. And Dr. Tess, if you don't know, this is the world's leading and world's favorite dermatologist that's on TV. I met her over 10 years ago on The Talk, uh, in LA, in Hollywood, and we've been friends for over a decade. And she is not just the most gorgeous Filipino gal you've ever met, uh, literally works with people like Paula Abdul and superstars to keep them looking gorgeous. But she really has solved one of my issues since I'm only eating one meal the day, I try to get everything at that meal. And I used to have a big shake or collagen soup, and now she has a pill, literally this Healthy Skin pill with— and it's healthy with an I, not a Y— and it has the collagen, it has antioxidants, and it keeps my skin, hair, joints, nails, all the things that collagen is made out of, which comes from bone broth, which is a type of organ in animals. And this bone broth, this collagen, helps restore beautiful healthy skin and all these areas of our bodies that need collagen. And you don't have to have a huge shake or soup, you just take these little pills. They're amazing. And she's giving all our listeners 50% off. All you have to do is simply enter the coupon code at checkout called DRTESS, all one word, D-R-T-E-S-S, for 50% off of Jorge Cruise listeners. So just tell her I sent her— they sent you. All right, so with that said, guys, let's get started with today's show. I'm super excited because I think Today is going to be a day where if you really want to control your hunger, you're going to be able to do it because you're going to have a way to measure how you're doing and what you're doing. So, here's what I want you to do. As we start this and share today's graphics, if you want, you can go to jorgecruceshow.com to download it or off my Instagram, but it's Know the Measurable Steps. And I'll tell you this, someone who's helped celebrities for over 20 years, I always tell them whether it's nutrition, whether whether it's fitness, whether it's emotional goals, you've got to have a way to measure it. And if you don't measure results, you're not going to know how you're doing. You know, I tell people that don't get on a scale or don't measure their waistline, you're insane. Because if you don't measure it, you're not going to know where you're at. It's like people that are saying, "Oh, I want to stay on budget." And you say, "Well, how much did you spend today? And what's in your account?" They're like, "Oh, I don't like to look at my bank account because it scares me." and they never know where they're at. It's kind of funny, but it isn't. I get it, we have emotional issues sometimes knowing the numbers, but the numbers, my friends, listen to me on this, the numbers will set you free. And so knowing your results is key, but the measurable steps to that result is everything. So let's just do this together here. I think it's simple. What I want you to affirm right now is that you know the measurable steps, and you may be thinking, I don't know what they are, Jorge. So I'm gonna give 'em to you, and then we're gonna say this 3 times together, and I believe it's an affirmation that will empower you long-term because it's gonna give you confidence, the confidence to know that you know what the heck is going on here. So here are the 3 simple steps I would say to knowing how to control your hunger, and they're measurable. They're 3, it's simple. It's my philosophy. It's Zero Hunger philosophy. It's this method I'm working on that you're gonna love. And it's number 1, it's understanding. You've gotta superhydrate with mineral electrolytes. If you're not doing that upon rising, that is step 1. That is a measurable step. Can you have 16 ounces of water with a scoop of mineral electrolytes? There's so many great brands on there, out there. You want to make sure it's a brand of electrolytes that has magnesium, potassium, and sodium. And, uh, you know, it's simple and, and it, if it's something that may be too costly for you, I love Real Salt by Redmond's. You can just add a pinch of this pink salt that looks like Himalayan sea salt, but it's from Utah to your water with a little a little bit of lemon for flavor, and, uh, but it's low sugar, really doesn't have any. And you can make your own mineral electrolyte water with just a pinch of this real salt from Redmond's. You can Google that. But whether you're using pink salt or real proper mineral electrolyte products, that's step one. So measure that, guys, right now. Listen to me, you've got to have electrolytes every single day upon rising. You need that more than anything else. If you're not having electrolytes you're not giving yourself the hydration you need. Because 50% of the time you think you're hungry, you're simply dehydrated. All right guys, remember that. So step 1, super hydrate with electrolytes that are rich in the minerals we need. All right, the second key that's measurable is having a diet that is hopefully high protein, high fat. And if you don't know what that diet should be constructed of, I mean, if it's going to be more of a meat-based diet, and hopefully you'll listen to yesterday's show episode 85 with Paul Saladino, you should be good. You know, I'm the guy that has a ribeye every single day, and I've been doing it for about 8 months now, and I love it. I am phenomenal shape right now, have my strong, uh, core, strong arms, strong legs. I gained lean muscle, lost all the body fat I didn't care for, and I'm at 201 pounds right now, and I feel great. And I do one meal a day, and that is how I hold up my appetite. Because when you have a high-fat, high-protein diet, contrary to all the science that says it's dangerous for our heart, or you're not gonna go to the bathroom because it doesn't have enough fiber, it's not true. And if you're not sure about this, listen to yesterday's show. You're really gonna have your eyes open. Now, for whatever reason, if an animal-based diet is too expensive or something you're not into fully, and you wanna go 50% veggies or even 75% veggies, and you're just more plant-based, then you gotta fill up. You gotta fill up and have a big-ass salad every single day, and then obviously use something like Primal Kitchen salad dressing and avocado oil, or mayonnaise to, to add the healthy fats you need to turn off hunger. You gotta have high fat, high protein. Does that make sense, guys? So make that happen. That's really the second measurable step. And the third and final measurable step I would say that is valuable when it comes to physical strategies is understanding HIIT training. The science has shown that if you want to improve your mood and if you want to improve serotonin dopamine, and you want to control appetite, that HIIT training, high-intensity interval training, is the key. And it's been something I've been doing for quite some time. I do it with a lot of my clients online, and I can tell you, you're going to love it because you can do it at home, whether it's burpees, jumping jacks, walking in place. You simply, you know, if you're walking in place, you march for 40 seconds at a medium pace, and then you march for 40 seconds at a high pace, and then you take it back down. And then you vary it and do something else for 40 seconds at a low pace, and then take it back up again for 40 seconds and back down. And then set a timer for 8 minutes and do it for a minimum of 8 minutes. But you're going to see some incredible results in controlling your hunger and improving serotonin levels so you don't feel that false sense of, of hunger that comes from emotional stress or distress. And if there was one more element really that ties it all together, it's mindfulness. And that's what we're doing right now. We're being aware, we're awakened. And it really gives you that, that, that empowerment to say, I see this, I get it, and I'm going to measure it. So just by doing what we're about to do right now, we're going to say it 3 times. We're going to affirm this. This is mindfulness. So I'm going to say it once, and then you say it 3 times with me. All right, here it comes. I know the measurable steps All right, let's say it 3 times right now. Say it with me. Stand up tall. I know the measurable steps. Again. I know the measurable steps. One more time. I know the measurable steps. By saying that, by standing up tall and with the music, you're going to build a sense of confidence, even though it may not be 100%. 100% real yet, and it may be something you lack confidence in. You're going to get better at it by listening to this again and again today. So just re-listen to this a couple times through this Tuesday and maybe all this week to give you that confidence to have— so you know the measurable steps to controlling your hunger. And remember, if you know the measurable steps, you will have control. If you don't know the measurable steps, you will never have control. That's the simple bottom line on to think about and leave you with as we wrap up the show right now. But let me know what you think. Please send me a text. I love to hear from you. I have a texting community. Simply go to area code 424-228-9548. You can comment on the podcast itself at Apple. Please give us 5 stars. Please share this with a loved one. And if you're on Spotify, please share with your loved ones as well. All right guys, have a beautiful Tuesday. I look forward to seeing you tomorrow on Wednesday. Take care. Peace out. Purpose. Hey, it's Jorge Cruise. If you have one more minute, I wanted to address something that I think is super important, and that is if you need help with anything from the show, if you need help about losing belly fat, if you want help about intermittent fasting, if you want help about exercise, interval training, anything at all, I want you to join my Fit Fam. Family on text. It's a brand new service I've just launched, and, uh, if you really do need help, I want you to text me right now. It really is that simple. You'll be part of my texting family. I have a group of people that I work with via text, and it's all for free. So I'd love you to join. All you have to do is text my, uh, Malibu number. It's a 424 area code number, so I'm gonna give it to you right now. Jot this down. Or while you're listening, text me right now. I mean it. 424-228-9548. And you'll join my Fit Family. Let me give it to you one more time. It's area code 424-228-9548. Now, it's gonna work only in the US. I have to say that if you're listening to our show outside of the US, sorry, no international texting yet at least. Based. And, uh, but 80% of you in the US should be able to text me. I know if you have T-Mobile, you have to put on premium service or something like that, uh, but this is free. And I'm going to be giving away a lot of my time on this texting service. A lot of free things like our Belly Fat Cure course will be announced on here. So if you've done my survey, this is how you'll get access to it. Uh, I'll be doing special livestream events only for people in my texting community.. And I'll be announcing my next 19-day challenge on there as well. So really utilize this and, uh, and you'll get first glances from our show as well. So it'll be a great chance for us to connect and I may even call you and FaceTime you. So be kind of a fun thing. Again, the number, text me, literally do it right now. Area code 424-228-9548. And I look forward to having you join my Fit Fam. Family. Take good care and God bless. Peace and purpose.