0:00

Hi friends, this is the long awaited episode

0:02

you've all been asking for. This is gonna

0:04

be all of my diet tips and all

0:06

the things that I've used to lose weight.

0:09

This video is gonna be what little me

0:11

wish he could have found. All the things

0:13

I've had to learn on my own and

0:15

listen to these idiots online say to certain

0:18

things work and certain things- No, I got

0:20

all the real tricks right here. And one

0:22

thing before we jump in to all the

0:24

trigger warning weirdos, Go! This

0:26

is not a safe space for you. This is

0:28

for real life, okay? So

0:31

I'm gonna give it to you straight. I'm gonna

0:33

tell you a couple things you need to get

0:35

right in your mind and get the right mindset

0:37

and things you need to just realize and get

0:39

solid with before you try and jump into everything.

0:42

Because then I'm gonna give you tips like realistic.

0:45

These are good. These are bad. Do this instead

0:47

of this. Like I'm gonna give you the actual applicable

0:49

steps of like things to do

0:51

and ways to change your eating habits and

0:53

everything around it. So let's start off with

0:55

mindset. If you want to lose weight,

0:59

your entire life is about to change. This

1:01

is not like a small thing. When you

1:03

set out on the goal to lose weight,

1:05

what you have to get right in your

1:07

head and expect is your

1:09

entire life is about to feel different.

1:11

Your entire life is about to change

1:13

as you know it. And just because

1:15

something is new or feels different, it

1:18

does not mean it's bad. It does

1:20

not mean it hurts. It's just different.

1:22

So I wanted to say this before

1:24

your brain immediately starts running with unfamiliarity

1:26

and thinking it's bad and wanting to

1:29

resort back to comfort because it's known

1:31

that's to be expected. But now you're

1:33

aware of it. You're one step ahead

1:35

of your brain. Hey, just because it's

1:37

new doesn't mean it's bad. We're adjusting

1:39

to the way that life feels now

1:41

with these new habits. The next

1:43

thing I want to say is you need

1:45

to become aware of the fact that

1:47

you can feel hungry and

1:50

not eat. You can choose

1:52

to not eat even if you feel hungry. That's

1:55

something that I was trapped in for so long.

1:57

Like I acted like I couldn't and I really

1:59

was convinced. Like, no I have to eat,

2:01

I can't stop eating. You can

2:03

feel hungry and not eat. Same way you

2:05

can be tired and not sleep. It's a

2:08

choice. You can fully fight off

2:10

urges. Not even fight off urges, but

2:12

like, you can not let your emotions

2:14

and the way you feel dictate what

2:16

you do. It's like being thirsty. You

2:19

can be thirsty and not drink. You

2:21

can be tired and not sleep. You

2:23

can be horny and not fuck. It

2:25

is possible, and I want to say

2:28

that. And making you aware of this

2:30

thing actually being possible, you having control,

2:32

is because it doesn't feel like it.

2:34

It feels very overwhelming when you have

2:37

urges for things. And food absolutely is

2:39

a comfort. I know it

2:42

fully. I was fat as hell when I was

2:44

growing up. I was a big kid. I

2:46

was big for most of my like,

2:48

years growing up. And food is absolutely

2:50

a comfort. But what you have to

2:53

understand about comfort is

2:55

you're feeling discomfort and you've found

2:57

a way to comfort yourself and

2:59

make yourself feel better, which is

3:01

food. What happens

3:03

when you no longer allow

3:05

yourself to run to

3:07

the comfort mechanism that you know, when

3:10

you make yourself sit in

3:12

the discomfort, and you're like, okay, I can't go

3:14

eat. I'm not going to choose that

3:16

comfort anymore. What other comfort can

3:19

I find? You've never explored this perspective.

3:21

So I want you to sit in

3:23

the discomfort and no longer

3:25

run back to what you know. Open

3:27

up to the potential of experiencing new

3:29

comforts and other things you can do

3:31

that are comforting. You can absolutely turn

3:33

to food anytime you want it. It's

3:35

always there. Are you going to choose it? Or

3:38

do you want to sit in there

3:40

and explore other ways to comfort it?

3:42

Because if you just find one other

3:44

way to comfort yourself, that's not food.

3:46

Let's say if every other time you

3:48

feel discomfort and you want to eat

3:50

about it and comfort yourself, if you

3:52

just 50% of the time, every other

3:54

time you feel uncomfortable, jump to your

3:56

new comfort instead of eating, you will

3:58

lose weight. That's just one thing

4:01

to get. You don't have to give up the comfort

4:03

of food forever. You can go back to it. You

4:05

can... It's always there when you need it. That's your

4:07

comfort. That's the one that you know is consistent. It's

4:09

there. You do not have to give it up. If

4:12

your goal is just to lose weight, this

4:14

is one way to do it and get it

4:16

right in your head. The comfort is always there.

4:18

And you're never going to be able to stop

4:20

eating. That's the bitch about being a human being.

4:22

You got to have food to live. And that's

4:24

why it's one of the hardest addictions to beat

4:26

or get control over because a heroin addict can

4:29

go quit and then live without it. It's

4:31

going to be hard to tell. But like

4:33

imagine you needed heroin to live every day

4:35

and you can only take this much. You

4:37

can't take too much. That's like

4:40

that's what food is. You're literally faced with

4:42

that all the time. Like you have to

4:44

keep eating it. So what I want you to get is like

4:46

this is not something that's like forever gone. Like

4:49

you're have to be this way forever. You're allowed

4:51

to fuck up. You're allowed to resort back to

4:53

old patterns. But as long as you keep trying

4:55

to change them and like you can fluctuate back

4:57

and forth between new comfort and old comfort and

4:59

you're going to see a decrease in the weight

5:02

trust. And one more thing about the

5:04

point where I said you can feel hungry and still

5:06

choose not to eat. One thing

5:08

I have to tell myself all the time. It's kind of

5:10

rough is you're not going to die like

5:12

be for real. Like when I go to the kitchen

5:14

and I'm like wanting to eat real bad. Like sometimes

5:16

I have to just check myself and be like Leo,

5:18

you're not going to die like you're

5:20

fine. You're going to eat again in the

5:22

morning, you know, and it's okay to eat.

5:25

But when you start eating and then you get to that point

5:27

where you want to keep going and like lead to a binge,

5:29

you're not going to die if you don't binge. That's

5:32

one thing that helped me a lot when I was binging a

5:34

lot before I got a grip on it. I'm going to do

5:36

a full podcast episode about binge eating. But that's one thing that

5:39

helped me a lot is being like, Leo, you're not going to

5:41

die if you resist this urge. Go

5:44

to sleep. Now the last

5:46

little mindset piece I want to give you before

5:48

we jump into the steps is you're

5:51

going to feel uncomfortable and

5:54

off while you're losing weight. Not that you're

5:56

going to feel off in a bad way,

5:58

but it's not the most enjoyable. experience

6:00

because your body is using itself for energy.

6:03

There's gonna be a little discomfort. You're not

6:05

gonna feel it. It doesn't hurt. Like you've

6:07

all gained weight and lost weight. Like you

6:09

don't notice it but when your

6:12

body is having to use itself for energy instead of

6:14

food that you're giving it, it doesn't have a lot

6:16

of just excess resources there to

6:18

use so it has to start breaking

6:20

down your fat and using it as

6:22

energy. There's a lot of new hormones

6:24

and things going on and it's gonna

6:26

feel new and it's gonna feel stressful

6:28

and it's gonna feel weird. You're

6:31

gonna want to eat. You're gonna have like

6:33

weird thoughts and your mind will like play

6:36

with you a little bit but

6:38

just understanding your body is using

6:40

itself for energy instead of

6:42

having excess food around. There's a lot

6:45

of things gonna be going on inside

6:47

you especially hormonally and emotionally like mentally.

6:50

It's gonna feel off. It's gonna feel weird. It's not

6:52

gonna be the most enjoyable experience but I do want

6:54

to say it's not like the worst thing in the

6:56

world. I'm just saying this to prepare you mentally. Like

6:58

it's not like it hurts. It's not like a weird

7:00

or a bad thing. It actually feels really good. It's

7:03

just the mental part of it that I wanted to

7:05

prepare you for. Now here's the science behind losing weight.

7:07

I'm gonna make it very easy for you. Losing weight

7:09

is a numbers game. Calories look

7:11

at them as energy. When

7:13

you have an excess of energy and

7:15

calories in your body, your body is

7:18

going to store that as fat. Your

7:21

body is not against you. Your body is doing

7:23

what it's supposed to do. What

7:25

happens with weight loss is these stores that

7:27

you have of fat on your body are

7:29

used for energy. So when you don't have

7:32

enough calories that you're eating, your body will

7:34

start to use the fat stores and the

7:36

energy stores that it created when you gave

7:38

it extra. But weight loss is literally a

7:40

numbers game. I've tried everything in the book

7:43

and that's really what it is. It's a

7:45

numbers game of what's going in and what's

7:47

going out. Like if you take in a

7:50

lot of energy and excess calories and you're

7:52

not expending them or using them, your body

7:54

will store it. So your body burns calories

7:56

every single day. Your body needs a certain

7:59

amount of energy. and calories to maintain

8:01

itself. And this is your maintenance calories for

8:03

your body to do what it needs to

8:05

do and figure itself out and

8:08

keep itself going. When you eat more

8:10

than that is when you're gonna

8:12

gain weight. If you eat less than that, you will

8:14

lose weight. And everybody has this whole

8:16

big fight about maintenance calories and what everybody's

8:18

number is. Everybody's number is gonna be different.

8:21

It's gonna be dependent on your age, weight,

8:23

height, gender, everything. Like everything is gonna be

8:25

a contributing factor to how many calories you

8:28

burn just day to day. So for the

8:30

people who wanna know what their maintenance calories

8:32

are, go on Google and literally

8:34

type in calorie calculator and

8:37

there's gonna be a lot of different links. Click

8:39

like five different links and put in all

8:42

of your information. Like your age, your sex,

8:44

your height, your activity level, put it into

8:46

the calculator and it's gonna give you a

8:48

number at the bottom. A lot of

8:50

people say 1500 calories for like

8:52

normal women is like maintenance. Everyone's

8:55

gonna be different because I'm six foot seven as a dude

8:57

and I work out a lot. My maintenance is like 3000

9:00

to 3500 depending on how

9:02

hard I work out. But if you wanna

9:04

figure out what your number is to figure

9:06

out your maintenance, to base your diet around,

9:08

go put your information into like five of

9:10

these different calculators because they're all gonna give

9:12

you a different number but they're all gonna

9:14

be around the same and then just take

9:16

the average of all

9:18

of those numbers and you have like your

9:20

baseline. Okay, this is most likely my maintenance.

9:23

Now you have a starting point of

9:25

how many calories you should be looking at to

9:27

eat a day, to

9:29

maintain yourself. And there's two ways you can play

9:32

with this number. If you wanna lose

9:34

weight, you can eat less food and

9:36

eat less calories or you

9:38

can eat the same amount of calories as

9:41

your maintenance and exercise which will put you

9:43

in a negative. That's where you wanna be.

9:45

There's two ways to get to it. You

9:47

can eat less or exercise more, either one

9:49

but it is literally as simple as that.

9:51

You're gonna have to start looking at the

9:53

numbers and understand that it is

9:56

a numbers game. You can play the

9:58

game or you can lose. It's

10:00

not fun to play the game, but it

10:03

is a game. So here's your trick for

10:05

the game. There are 3,500 calories and one

10:07

pound of fat. So

10:10

if you want to lose a pound of

10:12

fat a week, you need to be in a 500

10:15

calorie deficit a day. Whether

10:18

that's eating the same amount and burning

10:20

500 calories, or

10:22

if you want to eat 250

10:25

calories less and then exercise

10:27

for 250 calories, do cardio, go

10:29

to the gym, whatever it is. Find

10:31

a way to get into that deficit.

10:34

That's how long it takes to lose a

10:36

pound of fat if you're in a 500

10:38

calorie deficit a day. It

10:40

takes one week. That's like the most

10:42

healthily recommended way to do it.

10:45

People don't recommend going lower than that,

10:48

but there are certain times

10:50

where I have dropped it to like a

10:52

thousand calorie deficit, eating 500 less

10:54

and doing 500 calories worth

10:56

of exercise. There's been times where I've done

10:58

more. That's not the most recommended

11:01

way to do it, but if you want

11:03

to speed up the results, it's literally a

11:05

numbers game. And this information, me sharing it

11:07

like this, people are going to get mad

11:09

and say that I'm like putting people in

11:11

danger. No, you have the information. I just

11:13

fucking told you what's healthy. Now if you

11:16

want to follow it and do

11:18

the healthy 500 calories a day

11:20

deficit, do it. If you want to

11:22

do more, that's possible. I'm not encouraging

11:24

it. I'm just saying the science behind

11:27

it. But that's the main thing to remember. 3,500

11:29

calories are in one pound of fat. How

11:33

fast you want to lose it is up

11:35

to you, but you do run the risk

11:37

of certain things with your health. So

11:40

I'd say take it easy and start with

11:43

a 500 calorie deficit. Simply

11:45

try the 250 of eating a little

11:47

bit less and 250 calories of like

11:49

burning calories with exercise and

11:51

that'll get you on a good road.

11:54

But losing a pound a week, it might happen

11:56

faster than you think because some days you're more

11:58

active than you realize. and you're not

12:00

just sitting on your ass all day, I

12:02

mean, I hope not, just like working or

12:04

sitting on the couch or doing anything. Like sometimes

12:06

you're moving groceries, sometimes you're moving furniture, sometimes

12:08

you're just like running errands and out running around

12:11

all day or you're shopping. But certain days

12:13

you burn more than other days. So you might

12:15

be in more of a deficit than you think

12:17

and it can happen faster. But that's the

12:19

main thing to get. 3,500 calories

12:21

is one pound of fat. And one

12:23

more little piece, every day, you're

12:26

going to fluctuate and look different and

12:28

feel different. Some days you're going to hold

12:30

a little bit more water. And if you

12:33

weigh yourself every single day, that's

12:35

not really the best indicator of weight loss.

12:37

I go by what's in the mirror, how

12:39

I look and how I feel. When you

12:42

start getting into this weight loss journey and

12:44

you're eating lower amounts of calories, every

12:47

single day, depending on what you eat, you're

12:49

going to look and feel different because with

12:51

these calories, you can eat whatever you want.

12:53

You can eat foods that are good for

12:55

you or you can eat chocolate cake. As

12:58

long as it's under your maintenance calories, you will

13:00

still lose weight no matter what you eat. I'm

13:02

not talking about the whole what's healthy, what's not.

13:04

I'm telling you the science behind losing weight. You

13:07

can eat what you want, but are you going

13:09

to use what you can eat to get nutritious

13:11

things or you just want to eat whatever you

13:13

want and have it go below? It's whatever

13:15

you want to do. But every single day,

13:17

you are going to fluctuate and

13:20

some days you're going to wake up puffy. Some days

13:22

you're going to wake up bloated. Some days you're going

13:24

to hold a little bit more water. When's

13:26

the last time you took a shit? How much

13:28

water are you holding? Are you dehydrated or are

13:30

you over hydrated? What is it? Like sometimes you're

13:32

bloated, sometimes you're not. And I just want you

13:34

to know, with the numbers game

13:36

aspect, if you've been going for like a

13:39

week or like three days and

13:41

you've been eating lower than your normal calories

13:43

and you're not seeing the scale go down,

13:45

do not let it mess with your head.

13:47

Get grounded and get stabilized in the numbers

13:50

game. It is numbers. So it doesn't matter

13:52

if one day you wake up and you

13:54

feel puffy and you feel fat and you

13:56

feel bigger. Don't make it turn into a

13:59

whole spiral of. like this is for nothing,

14:01

this isn't working, and go binge, and go

14:03

back to your old eating habits. Stay consistent

14:05

with the numbers, because you don't know how

14:07

you're gonna feel the next day. Maybe you're

14:09

holding on to a little extra water. Maybe

14:11

you need to shit. Who knows?

14:14

We're human beings, we're not machines. So

14:16

we're gonna hold things, and weight's gonna

14:18

move around, weight's gonna fluctuate. Give it

14:21

time and be consistent with the numbers

14:23

aspect. Don't freak out, don't get upset.

14:26

You're gonna have days where you're eating low calories and

14:28

you wake up and you feel bigger than you did

14:30

the day before. Trust me, it's just

14:32

a low water weight, you're gonna be fine. Don't

14:34

let this mentally throw you off. The biggest thing

14:36

with this is mindset, is why I'm hitting so

14:38

much of it in the beginning. Just

14:40

keep on track with the numbers game, and

14:42

know and trust you are on

14:45

track, you are achieving what you're trying to

14:47

achieve. You are losing weight if you're eating

14:49

less than your maintenance calories, or if you're

14:51

eating your maintenance calories and exercising, you

14:53

are losing weight. Even if you don't feel

14:55

like it right now, don't base how

14:57

you feel every single day, and

15:00

make that the determining factor of if you're losing

15:02

weight. And don't base it off the scale, because

15:05

you might be holding more water like I said,

15:07

and you're not gonna see the scale go down,

15:09

you're gonna stress out. There's also gonna be days

15:11

where you feel lean, and you feel way smaller

15:14

than you ever have, and you're gonna look at

15:16

the scale, and you're gonna be the same weight.

15:19

It's gonna fluctuate, it's gonna be different. Don't

15:21

trip out over the scale, don't trip out

15:23

over how you feel if you feel puffy.

15:25

Stay on track with the numbers, and stay

15:27

consistent. Don't let this fool you and throw

15:29

you off track, because I dealt with that a

15:32

lot in the beginning of this whole journey of

15:34

learning how to lose weight. You wake

15:36

up some days, you feel puffy, you feel bloated, you're

15:38

like, fuck it, it ain't working. And you binge to

15:40

comfort yourself, because you're disappointed of what

15:42

you're seeing or not seeing. So

15:44

do not let this throw you off track. It

15:47

is a numbers game, if you stick to the

15:49

numbers, you're fine. You have your reassurance, literally

15:52

if you wanna write down everything you eat, you

15:54

have reassurance, you can look at it. Okay, I

15:56

know I feel a little puffy today, but I

15:58

am losing weight. waiting

18:00

for dinner, like let me eat that, and then

18:02

a couple hours we'll have dinner. There's two servings

18:04

per one pack of ramen noodles. So

18:06

there's also a lot of sodium in that, you gotta watch your ass

18:08

with that. Like for heart reasons and

18:11

health reasons. But just based

18:13

on the weight loss standpoint, like

18:15

you don't realize how many calories are really in

18:17

something. Like a piece of cheesecake usually will have

18:19

around a thousand calories in it. And I used

18:21

to be able to put down half of a

18:24

cheesecake. Like six pieces. Or

18:26

four, how many is that? How many is that? Like

18:28

four, six, I don't know. But my point is, just

18:30

become aware of what you're putting in your body. Even

18:33

if you don't change it right away. Just

18:35

becoming aware of it. And then also like

18:37

I said with nutrition labels, being able to

18:39

weed out what's good and what's bad. Like

18:41

certain things are promoted like they're healthy and

18:43

they're really not. Like they're actually way more

18:46

calorie dense and like fat dense than like

18:48

the regular stuff. Like cheese, it's like there's

18:50

so many healthy little crackers out there. Cheeses

18:52

are better when you're talking about calories and

18:54

fat, like they're not as bad. Like

18:57

you can eat cheeses. There are certain things you're gonna be

18:59

able to eat and not realize it. Because

19:01

you haven't looked at the label. Like

19:03

don't just trust the whole like oh

19:05

it's healthy, it's low fat, it's like

19:07

reduce this, reduce that. Most times, bullshit.

19:09

So get comfortable reading the labels for

19:12

that aspect. Finding things you can and can't eat.

19:14

Cause it doesn't go with your goals but also,

19:16

just to become aware of like the number of

19:18

calories and the amount of something that you're consuming.

19:20

Cause it's all fun and games when you don't

19:22

get to look. Like when you don't look, oh

19:24

it's all fun and games. Oh whatever, I just

19:27

have this, I have that. No. As

19:29

soon as you start looking you're like fuck, is

19:31

it worth it? That's where you wanna be. You

19:33

wanna be looking at things like damn, I know

19:35

what's in that. Like I haven't eaten cheesecake in

19:38

like years. Like not a full like piece of

19:40

cheesecake or like half a cheesecake like I used

19:42

to do. Like I still eat dessert. And I'm

19:44

gonna tell you how I eat it in a

19:46

minute. But we're gonna get there. So now I'm

19:48

gonna tell you things you can swap out. But

19:50

the first thing I wanna tell you is the one thing you

19:53

have to cut. And I don't wanna say that you need to

19:55

cut out anything like all together. But

19:57

like a safe bet is anything fried.

20:00

Any fried food, cut it, get rid of

20:02

it. Like that's a safe bet because there's

20:04

like dessert and stuff like that. You still

20:06

wanna have a little bit. You still wanna

20:08

have certain things. But the number one thing

20:10

I'd say is cut out

20:12

fried foods. Anything fried, just omit

20:15

it and like don't have it. And

20:17

if you're gonna have it, let it be like

20:19

once in a while. Once a week, once every

20:21

two weeks, whatever it is. That's one thing to

20:23

help you weed out a lot of options whether

20:25

you're eating out or eating at home. Anything fried,

20:27

don't eat it. Don't worry about it. There's actually

20:29

no like health benefit from fried food for these

20:32

people who are gonna come on here and try

20:34

and cancel me. Saying I'm promoting eating disorders. Explain

20:36

me one fried thing that's fucking good for you.

20:38

All right, I'll wait. Time's

20:41

up, fuck you. So the

20:43

first thing to swap is sodas. Any

20:46

soda you drink, just get the diet

20:48

version or get the zero version. Like

20:50

diet coke, diet 7Up is my

20:52

favorite thing in the world. Like diet sprites, okay. I get

20:54

that one, I can't get diet 7Up. But

20:57

sodas are so much sugar and carbs

20:59

for no reason. Like if you're drinking

21:01

any liquid calories, it's a waste in

21:04

my opinion. Unless it's like a

21:06

healthy juice or like so like a healthy

21:08

like smoothie or like a protein shake. Okay,

21:10

fine. But like I would

21:12

much rather eat calories than drink

21:14

some soda. You know what

21:17

I mean? But most people's hesitation with

21:19

diet sodas is they've heard the whole

21:21

aspartame is bad for you shit. Cause

21:23

it's posted everywhere. The amount of aspartame

21:26

you would actually need to consume to

21:28

hurt you and to have negative health

21:30

effects is a copious amount. It's

21:32

a lot. It does not even compare to

21:34

what's in a soda. You could drink a

21:37

12 pack a day and it's not even

21:39

near the amount that would hurt you. Like

21:41

look up the science behind it before you believe

21:43

these diff shits online. Cause I was over here

21:45

giving up all soda. No girl, I drink diet

21:47

soda all the time. It's good as hell. And

21:50

it's not bad enough to hurt you. And

21:52

if you want to talk about weighing the pros

21:55

and the cons and the risks

21:57

of aspartame and artificial sodas. If

24:00

there's a hundred calories on one slice of bread, you

24:03

got two pieces, you got everything you got in

24:05

the middle with the cheese and all that. Like

24:07

a sandwich can easily turn from like with mayonnaise

24:09

and all this other crap in it to over

24:12

600 calories for one sandwich. And who's eating one

24:14

sandwich? Nobody. You got two. That's

24:16

like 1200. You put some chips,

24:18

1500 calories. You drink a real soda, 17,

24:21

1800 calories for your little like two sandwiches and

24:23

some chips. That's a lot. That's

24:26

not the point though. My point is bread. Eat the

24:28

lower calorie bread. Like a lot of them actually

24:30

don't taste bad. Like they're actually really good. Like a Sara

24:32

Lee one I love. Like they have like a white one

24:34

and like a wheat one. They're all pretty

24:37

good. The next thing is peanut butter. Switch

24:39

for a peanut butter powder and

24:41

like the one where you can like mix it with

24:44

like water or milk or something and it will

24:46

turn into peanut butter. It's like half, I think

24:48

it's less than half the calories. But the point

24:50

is peanut butter is not bad for you. It's

24:53

just bad for you in the amount that most

24:55

of us eat it. Because who's just getting a

24:57

little bit? Nobody. Who's

25:00

eating two tablespoons of it for

25:02

almost 200 calories? None of us.

25:04

We're eating like spoonfuls of it. So if you're

25:06

going to eat peanut butter, actually

25:08

eat the recommended serving size because it can

25:11

easily and quickly stack up. Like it's probably

25:13

one of the worst things you can eat.

25:16

Like and binge is like peanut butter because it's

25:18

going to fuck up your digestion and also with

25:20

a lot of calories and a lot of fat.

25:22

It's going to make you feel really

25:24

bad. Physically, not just emotionally. I'm not talking about

25:26

like that aspect. It's going to make you feel

25:28

like shit. But peanut butter powder is something that

25:30

I eat a lot. Even if

25:32

like I said, you want to do half normal

25:34

peanut butter, half a serving of peanut butter powder

25:37

or like a full serving of it with a

25:39

little milk, mix it up and it tastes more

25:41

real. Go for it. But that's one thing

25:43

I want to mention because peanut butter is not

25:45

bad for you. It's good to eat it. But

25:48

the amount that I used to eat it, oh, it would get

25:50

me. Next thing we're

25:52

talking about is coffee creamers. You can have coffee creamer.

25:54

Okay. This is the one that's like

25:56

35, 45 calories. Who cares? All

25:59

right. who fills

26:01

up like half of your cup with creamer and

26:04

like a splash of coffee. Babe,

26:06

how about we take that back a little bit? How

26:08

about let's not be excessive with the creamer? And I'm

26:10

someone who likes coffee sweet. So a way that I

26:12

kind of do coffee with the creamer, cause I'm not

26:15

getting the fat free one. I'm not getting the sugar

26:17

free one. It tastes like shit. I want the real

26:19

coffee creamer. Like that's the thing that like I don't

26:21

care about. But if you put a little bit in

26:24

the glass and then you take like an equal packet,

26:26

like an artificial sugar, like a Stevia or something like

26:28

that and you put one of those in there, you

26:30

can use less creamer and still get like a very

26:32

sweet coffee and it'll be a little milky cause you

26:34

added some. That's a little trick that I do with

26:36

my coffee every day. But really don't

26:38

feel bad about the coffee creamer. Like don't have

26:40

no guilt around that. It's not enough to hurt

26:42

you or make that big of a difference. If

26:44

you use it like normal-ish, but not

26:47

the people who be drinking half a cup of

26:49

it with the splash of coffee like I was

26:51

talking about. And for the people who

26:53

like to put whipped cream on their coffee, it's fine.

26:55

It's not gonna hurt you. A little red can and

26:57

you like spray on top, fine. But the caramel, cut

26:59

that shit. Quit putting caramel on coffee. That's

27:02

a waste. Not cause it doesn't taste good,

27:04

but it's just a waste of calories. Like, oh, you got

27:06

the creamer in already. You got the whipped cream. That's enough.

27:09

This is one swap I have for sushi. And

27:11

a lot of people are gonna get mad. Don't

27:13

get anything fried when you go get

27:16

sushi. Like any fried roll, any tempura

27:18

roll that's fried. Don't get it. Get

27:21

everything as close to raw as possible

27:23

or like the baked rolls are usually

27:25

fine. But also when

27:27

you're out at sushi, if

27:29

they put spicy mayo or

27:31

eel sauce or yum yum

27:34

sauce on your roll, that's

27:36

fine. Just don't get extra on the side.

27:38

Eat the bits that's on the roll, okay?

27:40

Cause spicy mayo adds up fast. Like for

27:42

you to eat one of them little containers

27:45

of it, let's put it on

27:47

calories. So enjoy it on the roll if they

27:49

put it on there, fine. But just be aware,

27:51

eel sauce has a lot of sugar, spicy mayo

27:53

is bad as hell and so is yum yum

27:55

sauce. Like they all taste really good.

27:57

They delicious, but they're easy to sneak up on you. like

28:00

any sauces at any places, usually

28:02

you wanna kinda stay away from, like

28:04

buffalo sauce is fine, any kinda mustard

28:07

is fine. Vinegar is fine, balsamic or

28:09

regular. Anything like that with sauces, especially

28:11

like for salads and stuff, that's usually

28:13

like what you wanna stay away from

28:15

is like the ranch, the blue cheese,

28:17

the fucking Caesar, what's the other one?

28:19

Like the Thousand Island, don't. But

28:22

one thing that I like to put on salads is

28:24

like I do like a balsamic vinegar or I'll just

28:26

put regular vinegar and you can

28:29

put low fat like mayonnaise in

28:31

it. But if I'm not doing that,

28:33

I'll put popcorn seasoning in it. Or

28:36

you put the vinegar with the popcorn seasoning. Like

28:38

the little seasoning things that like you sprinkle

28:40

on popcorn, put that in a salad, get the

28:42

ranch one, put it on the thing, done. Next

28:44

is my little swap with eggs. If you're gonna

28:46

eat eggs, let's say like you usually eat six

28:49

eggs. Cut that back and eat three eggs, but

28:51

take like four or five egg whites and put it

28:54

in there. It's the same amount of eggs. It's probably

28:56

gonna be a little bit more because

28:58

you can add more egg white. But you're gonna cut the calories

29:00

in half because one egg is like 80

29:02

calories and that's a lot when

29:04

you start eating a lot of eggs. Like I

29:06

eat three eggs and half a cup of egg

29:08

whites every single morning. But that's

29:10

just one little trick I like to do

29:13

with eggs. A lot of people don't think of

29:15

that. They think eggs, ooh healthy, fine. But

29:18

that's a quick way to like cut it a little.

29:20

One more thing I wanna mention about like a marinara

29:22

sauce or like a red sauce, like a pasta sauce.

29:24

Look for the ones that are low calorie. Read the

29:26

nutrition label. You can still have these things,

29:29

but just look for the like healthier version

29:31

or like the lower sodium. That's a good

29:33

thing just to do. It's not low calorie, but like lower

29:35

sodium is good for the heart, trust. But also

29:37

you can find the ones with less fat

29:39

or less calories and you can eat more

29:41

of it. Now let's talk about a sponsor

29:43

of today's podcast and it's Squeezed. It's my

29:45

favorite company for juice cleanses. So we've all

29:47

heard about like a juice cleanse where you

29:49

like drink certain juices for a few days.

29:52

I've done their juice cleanses. I've done the

29:54

three day and the five day. And I

29:56

have a couple of options. So when I

29:58

do cleanses, if I'm. just like bloated or I

30:01

feel weird or I just like want to get back

30:03

to like feeling like snatched again I'll

30:05

do like a three-day cleanse and they have two

30:07

types of cleanses so they have the squeeze cleanse

30:09

and the super squeeze and the difference that I've

30:11

noticed is the squeeze cleanse has more like sugar

30:14

and a little bit more calories but it's good

30:16

if that's all you're drinking because a lot of

30:18

the juice cleanses they say that you're only supposed

30:20

to drink the juice but you can eat food

30:23

also while you do these cleanses but they all

30:25

do taste really good the squeeze cleanse has

30:27

a little bit more calories like not bad at

30:29

all I'm being dramatic it's like I don't like

30:31

to drink calories but these are worth it because

30:33

it's full of so many nutrients but they're super

30:35

squeeze cleanse is the one that I like the

30:37

most because it's a lot more just straight juice

30:40

in the bottle and a lot of people think

30:42

that juice cleanses are like a laxative and they're

30:44

gonna make you like run to the bathroom I

30:46

didn't notice that at all with any of these

30:48

and I do these cleanses a lot when I'm

30:50

sick because it's not good to like be eating

30:52

a bunch of food while your body's trying to

30:54

fight off a cold or fight off a sickness

30:56

so I'll do juice cleanses and this is the

30:58

company that I use if you guys follow me on

31:00

snapchat you know I post them all the time but

31:02

one trick that I do when I do the cleanses

31:04

when I'm sick is I'll do the spicy squeezed or

31:07

the spicy super squeeze and it's the same juices but

31:09

they're spicy and I don't know I just feel like

31:11

it cleans me out and like gets my body like

31:13

back to health but like I said you can do

31:15

these cleanses just to do a cleanse like if you've

31:17

been eating bad and you want to get back on

31:19

track if you just want to like slim down like

31:21

after you eat bad and you're tired and you're like

31:24

sluggish this gets you back going and it gets your

31:26

energy levels back up I always feel like more clear-headed

31:28

and like more energized when I do these cleanses so

31:30

I've been doing them often but how I also said

31:32

you can still eat food while you do the cleanses

31:34

you're supposed to do them just the juices like there's

31:36

enough nutrients and calories and things in

31:38

the juices to give you what you need and that's how

31:41

it's recommended to do it if you're interested in doing one

31:43

of their cleanses you can go to squeezed calm

31:45

and they have same-day local delivery like when you

31:47

check out and you do it you schedule when

31:49

you want everything delivered they have same-day delivery in

31:51

most places but they also have pretty fast nationwide

31:53

shipping but the main reason I want to tell

31:55

you is because if you want to try one

31:57

of the cleanses if you use code aware at checkout

32:00

It gives you free shipping regardless of where

32:02

you're at. So thank you to Squeeze for

32:04

sponsoring this episode and remember it's squeezed.com and

32:06

use code aware All

32:08

right The next couple of tips are gonna be

32:11

things to remove like unnecessary Calories and a couple

32:13

of these are like for when you go out

32:15

to eat So like I said drinks with calories

32:17

do not drink calories and now I'm gonna hit

32:19

on like juices Most juices you

32:21

think are like, ooh healthy. It's like fruit juice.

32:23

No, fuck It's not it's got a bunch of

32:25

sugar pumped in it Check the labels on everything

32:27

because you might think you're being healthy and you're

32:29

not but that's my kind of go-to is like

32:31

no juice No sodas that

32:33

aren't diet. No, nothing like

32:35

no liquid. Nothing just pay attention to

32:38

that especially at restaurants and

32:40

if you are gonna order a Regular

32:42

coke at a restaurant pay

32:45

attention to how many you drink

32:49

Get a regular coke for the first one If

32:51

you don't like the taste of the diet or

32:53

ask them to do half diet half regular and

32:56

if you drink three Because

32:58

they fill it up three times You really

33:00

only drink a coke and a half because you did

33:02

half and half Versus if you drink three sodas at

33:05

a restaurant, they're bigger than a can they got more

33:07

sugar and more calories You're drinking more than you think

33:09

So that's what I'm just saying pay attention to that

33:12

and my little half and half trick Trust like just

33:14

do that or just do the damn diet. You can't

33:16

tell the difference after a while You won't be

33:18

able to tell the difference One thing

33:20

I do at restaurants if I get a steak or something

33:22

or like a chicken or whatever I'm getting I'll remove this

33:24

butter off of it Like, you know how they bring out

33:26

the steak and it's like got melted butter on top Usually

33:28

it's like still in a ball I'll just scoop it off and

33:31

get it off the plate and like not

33:33

eat the extra butter for what? But

33:35

most restaurants already cook it in butter So

33:37

you don't need the extra just for the presentation

33:40

to look cute And also if you're gonna order

33:42

vegetables tell them no butter cuz they'll fuck up

33:44

some vegetables But don't want a whole bunch of

33:46

butter in it like restaurants want vegetables to taste

33:48

good So they're gonna do whatever they can they're

33:50

not gonna have like weight loss goals in mind

33:52

So that's one thing I do also with oil

33:54

ask them to take oil off Salads

33:57

or like appetizers or like certain things like you

33:59

know, what? finish something off and they put oil on

34:01

it, ask them not to do that.

34:03

It adds up real quick and it's just not

34:05

worth it. Like it's not, it's like

34:07

you know you go to those Italian restaurants, they

34:09

bring you the bread and the oil, girl just

34:11

eat the balsamic, put a little oil,

34:14

eat the balsamic, but like you

34:16

don't realize you're eating 500 calories in oil.

34:18

Okay the next thing is avocado and people

34:20

give me shit for this all the time.

34:23

If you want to eat avocado, eat an

34:25

avocado, who cares? But if you're out of

34:27

the restaurant, eat half of what they give

34:29

you and if you're at home

34:31

eating an avocado, eat half. Like save the other

34:33

half for later, but at a

34:36

restaurant they usually will give you more than

34:38

you should eat at a time. Like it

34:40

can stack up in calories very quickly and

34:42

like going to a Mexican restaurant, if you

34:44

get that guacamole in that big bowl, I

34:46

can put the whole thing down. That's probably

34:48

over a thousand calories and then you got

34:50

the queso and you got all the chips,

34:52

like you, it stacks up so easy. People

34:55

are like oh my god I just can't

34:57

lose weight and it's literally right in front

34:59

of your face as soon as you start

35:01

paying attention. Like it sucks and you're gonna

35:03

miss these things and you can have them,

35:05

but if you want to lose weight you can't

35:08

have them all the time or

35:10

you can't have them in the amount you're used to

35:12

having them because you can eat a little bit anything

35:14

you want. Another thing I

35:16

get removed at restaurants is cheese, like a

35:18

salad, get the cheese taken off, come on,

35:21

follow up. You don't need cheese on everything. Like if

35:23

you get a baked potato or something, take the cheese

35:25

off, take butter off, just eat the potato,

35:27

put some salt, cute. The next

35:29

thing I try to like stay away from

35:32

unless I need it is honey because it

35:34

stacks up real quick and I'd rather eat

35:37

like a banana or

35:39

a bunch of fruit because like

35:41

in one tablespoon of honey you can have like

35:44

a cup of blueberries instead. I like density, I

35:46

like to volume eat, so I look at like

35:48

what things are and

35:50

what I could get for it instead.

35:53

That's my other kind of mindset hack around food is

35:55

I look at it like money. Like if I have

35:57

a budget of 3,000 calories a day. I

36:00

have 3000 calories to spend. Now

36:02

how do I want to spend them? Is

36:05

this Snickers bar worth $300 calories that

36:08

I only have 3000 of? This mindset

36:10

actually helped my relationship with money a few

36:12

years ago when I discovered it also. Like

36:14

just looking at calories, like you have them

36:17

to spend on things. Like, okay, I can

36:19

spend my 3000 calories on whatever

36:21

I want. Do I wanna spend it? Is this

36:23

thing worth it to me? And that's one thing

36:25

that I use like still, like it's fun. But

36:28

honey is good pre-workout. I just don't

36:30

like to add it on top of stuff. Like people

36:32

get it in their tea and people get it on

36:34

top of shit. Like you get an acai bowl and

36:36

they douse it in honey. Leave the honey off girl.

36:38

You don't need it all the time or do a

36:40

little light, like a little bit. That's just something to

36:42

be conscious of. Cause like I said, you

36:45

can eat a cup of fruit or you can eat

36:47

a tablespoon of honey. Girl, give

36:49

me the fruit. But then you got people who

36:51

eat like a bowl of fruit and they put honey on

36:53

top. Put some different,

36:56

dang, Frank. Cause now you could have had two

36:58

bowls of fruit for the same as like the

37:00

same cost and the same like amount of calories

37:02

as the one with a little honey on it.

37:04

Put some equal on it. Now

37:06

the last thing for this section of like cutting

37:08

unnecessary calories is sugar. Use

37:11

fake sugar. Use the equal to

37:13

stevia to sweet and low. Use stuff like that. And like

37:15

I said about the aspartame thing, you're gonna

37:17

have to eat so much more

37:19

than you can even like consume for it to

37:21

hurt you. You're fine with a little fake sugar.

37:24

If you're that dead set against it, don't fucking

37:26

eat it, man. I don't care. I'm just telling

37:28

you what works. Now I'm gonna run you through

37:30

a list of foods that are okay to eat,

37:32

that a lot of people don't think you can.

37:34

And the thing is that I eat. So I'm

37:37

gonna hit carbs and protein and then fruits and

37:39

vegetables. Because the way I eat fruits and vegetables,

37:41

I let myself eat as much as I want.

37:43

So I'm gonna tell you the ones that are like

37:45

safe. Okay, so for carbs, you got pasta. Pasta's

37:48

not bad. You can have pasta. People

37:50

act like you can't. Potatoes, yellow potatoes

37:53

and sweet potatoes. Both of them are

37:55

fine. But like I said, when you

37:57

make them, don't be putting all the butter and

37:59

all the. crap on it. Get

38:01

the low calorie butter, get

38:03

your some stevia if you want to put it on the

38:05

sweet potato, get your little cinnamon, done. For

38:08

like yellow potatoes you can get low

38:10

fat sour cream, low fat cheese, low

38:13

fat butter, little salt, there

38:15

you go. You can eat these things like

38:17

this is totally fine. Just think of the

38:19

ways to substitute and make the calories less

38:21

so you can still enjoy things. Like I

38:23

eat all of these things all the time

38:25

but let me shut up. Next thing you

38:27

can eat for the carbs is bananas. You

38:29

got white and brown rice. White rice is

38:31

not bad for you. Everybody acts like always

38:33

the devil. You can eat it. You're fine.

38:35

Quinoa I did put on the list. I

38:37

don't eat that shit but a lot of

38:39

people talking about quinoa. I don't fucking like

38:41

it. It's a mess. It's weird. Nasty texture

38:43

and I just I don't fuck with it.

38:45

You got oatmeal, cream of

38:47

wheat, and cream of rice. Those

38:49

I love. Rice cakes are

38:51

fine. Honey is fine like I said

38:54

but do it like pre-workout if you're

38:56

gonna do it or post-workout. Cereal with

38:58

low-fat milk or almond milk. I eat

39:00

all the time. I love cereal and

39:02

cereal is not actually as bad as you

39:04

think. Like cinnamon toast crunch it ain't that

39:06

bad like calorie wise and like Cheerios and

39:08

shit and like frosted flakes. Like

39:11

maybe not frosted flakes like corn flakes. Put

39:13

the put the equal on it. Like get the regular corn

39:15

flakes not the frosted flakes. Get the corn flakes put the

39:17

fake sugar on it. Done with less

39:19

calories. And last thing for carbs is bread but

39:21

the low-calorie bread I told you about. Those are

39:23

all fine. You can eat all of these things.

39:26

Okay now for protein, chicken,

39:28

duh, steak. But you want to get lean

39:30

steaks if you're gonna get steak. Lean ground

39:33

beef. That's one thing that people don't pay

39:35

attention to. Don't ever buy no ground chuck.

39:37

What the fuck? Look at the percentages of

39:40

the fat to like the lean meat ratio. So

39:42

usually like chuck is like 80-20. So it's like

39:44

80% meat 20% fat. The lean ground beef you

39:46

want is 93-7 or you can

39:53

get like 96-4. Some places have that

39:55

but always remember 93-7 when you're buying

39:58

ground beef. Now

42:00

I'm gonna ramble off some fruits and vegetables that I eat freely.

42:02

Like I just eat them all the

42:04

time nonstop, don't track them, don't count them,

42:06

don't care. Like I just eat them all

42:08

the time. You got strawberries, blueberries, watermelon, peaches.

42:10

I'd be fucking up with peaches. Cantaloupe and

42:13

honeydew. That one is like a shocker, but

42:15

it's actually like not bad. Grapes, but

42:17

watch it. Those are very easy to

42:20

get carried away. You got oranges and

42:22

grapefruits and pineapple. And you know

42:24

why you're supposed to eat pineapple if you're dating somebody. Now

42:27

for vegetables. A lot

42:29

of people don't realize like certain

42:32

vegetables. I'm being dramatic. They're

42:34

a fucking vegetable. They're not that bad for you. They're

42:36

not that high in calories. But Brussels sprouts pissed me

42:38

off when I saw how many calories were in Brussels

42:40

sprouts. Because I don't like to eat just a little

42:42

bit. If I'm eating vegetables, it's like to get that

42:44

volume I want. So I like to eat a lot

42:46

of them and I'll have to think about it. But

42:49

the things I go for, celery. If

42:52

you know, you know. Cucumber. I

42:54

use cucumbers. Like I'll slice them up and use them as

42:56

chips too. Like if you make tuna. Like

42:58

a tuna salad or like a tuna dip. And you use that

43:00

as a chip. Trust. With tahine on

43:02

it. Ooh, done. Lettuce, cabbage.

43:05

But cabbage will make you fart. Radishes. Eggplant

43:08

you can do. Do it in

43:10

a pan. Cook it. And then get like the

43:12

low fat marinara sauce I was talking about. It's

43:14

a fat free cheese. And make like a little

43:16

like eggplant parmesan. But like don't get the breadcrumbs.

43:18

Don't fry nothing. It's just like the same vibe,

43:20

same texture, same taste. But like healthy. You

43:22

got broccoli. Duh. Like I say,

43:24

I put on my list because you have to eat it slow. And

43:27

like usually get fed up by the end of it. Like I wouldn't

43:29

have to do shit. You don't eat too much of it. Like it

43:31

does have a good amount of protein for like a vegetable. But

43:34

it can sneak up on you. But like I said,

43:36

you're not going to be eating that much to hurt

43:38

ya. Like you'll be fine.

43:41

Spinach, duh. Tomatoes, asparagus. We'll

43:44

make your piece think. Squash and green

43:46

beans. Those are all safe. Literally eat

43:48

them freely. Who gives a shit? Like

43:51

eat as many as you want. That's kind of like my

43:53

go to with like fruits and vegetables. Like

43:55

I just eat whatever I want for them. And even

43:57

if you eat like a copious

43:59

amount. You're

46:00

gonna burn it off immediately. So don't stress too much

46:02

about it. It's good to have a little

46:04

bit of carbs in you before you work out

46:07

because it'll help you stay energized and stay going

46:09

like through it. But that's when if you're craving

46:11

something, eat a little bit of it. Like the

46:13

icing thing. Like I had this like kick for

46:15

fun, steady icing. And I would eat like a

46:18

literal spoonful of just cake icing like frosting, like

46:20

every day before I go to the gym. And

46:22

I would just love it. Sometimes I'd have two.

46:25

Sometimes it was three, but then I would just do a

46:27

little extra cardio. But if you're gonna have a little cheat

46:30

or like a little something, just have it before your workout.

46:32

But I'm not talking like a lot because if you eat

46:34

too much then you don't wanna go. But that's one way

46:36

that I would like kick my sweet tooth. And that's one

46:38

thing I still do. Like I still eat gummy bears and

46:41

like we'll eat honey or like bananas before my

46:43

workout. Like this just cause you need it. Like

46:45

you have better workouts than you do that. And for anyone

46:47

who wants advice about gym anxiety and

46:49

getting started in the gym, I have a whole

46:51

podcast episode about it. It's episode 63. So

46:54

if you wanna watch it on YouTube, episode 63, if

46:57

you wanna listen to the audio version on

46:59

Apple Podcasts and Spotify, just search aware and

47:01

aggravated episode 63 and it'll pop

47:04

up. It's about gym anxiety. But I also gave

47:06

a lot of tips for beginners and everything you need to know.

47:08

My next little eating habit I wanna tell you,

47:11

have shit ready. Have

47:13

things ready to grab when you walk up to

47:15

the fridge. Just ready to go. Don't have everything

47:18

or you have to cook it. Like meal prepping

47:20

is like good, easy. Like I meal prep, a

47:22

lot of people ask about that. So I'll tell

47:24

you, the way I meal prep is like prepping

47:26

a bunch of ingredients and then I will

47:28

make what I want out of it. It's like

47:30

I'll make a bunch of fish, I'll make a

47:33

bunch of potatoes, some rice, some vegetables. And then

47:35

every single time I eat, I'll pull out what

47:37

I need from each thing. And then whatever mood

47:39

I'm in, I'll season it to what I want

47:41

to eat at the time. So like every meal,

47:44

it's like usually the same like ingredients

47:46

and same things, but I'll make it how I

47:48

want. So like when I meal prep pasta and

47:50

I have pasta made, I leave it just plain

47:52

in the bowl. And then I pull it out.

47:54

Sometimes I want a little red sauce in it.

47:56

Some days I want it to be like cheesy

47:58

with like a little low fat sauce. cream and

48:00

some low-fat cheese like I want like an alfredo vibe

48:02

so like I'll just season it to how I want

48:05

it but that's how I meal prep like I don't

48:07

prep the exact meals because I do work from home

48:09

so I'm able to access this but back to my

48:11

point about having shit ready have fruits

48:13

and vegetables in your fridge ready to go so

48:15

every time you walk up to it like you

48:18

can eat a little something or like when you're

48:20

cooking and you're like preparing what

48:22

you're gonna eat you got

48:25

something to eat I'm a snacker while I while I'm

48:27

cooking I have to have something to snack on I'll

48:29

go nuts like I start cooking when I'm hungry so

48:31

if I got to stand there for 20 minutes and

48:33

wait I'm gonna be eating other things and you want

48:36

to have things ready that are lower

48:38

calorie and like in line

48:40

with your goals or you can eat it freely and

48:42

not like stress about it while you're

48:44

cooking your food like I like to just

48:46

have things ready like fruits vegetables even

48:48

like random stuff like protein bars chips like

48:51

the protein chips I'm talking about or like

48:53

Jesus like just have some stuff like ready

48:55

so you can just grab it and you

48:57

don't grab other shit another tip I

48:59

have is chew gum I chew gum all the

49:01

time just cuz I like it and I'm very

49:03

conscious of bad breath and you're never gonna catch

49:05

me with bad breath I like that shit but

49:07

my hack with gum is if you want something

49:09

sweet you can sabotage it by

49:11

chewing a piece of minty gum or

49:14

go in your bathroom and throw mouthwash in

49:16

your mouth when mint hits your mouth to

49:18

go and try and eat something sweet afterward

49:21

and it can taste right and it's gonna

49:23

taste right it's the most sad shit like

49:25

when I first learned and like started doing

49:27

this I was like chewing a piece

49:29

of gum and then I would try and eat something

49:31

sweet and it just wasn't nice and I'm

49:33

like I don't even enjoy it that's the

49:36

point you don't want to enjoy it you

49:38

want to like sabotage it if

49:40

you're feeling like that urge where it's uncontrollable of like

49:42

oh my god I'm gonna like binge or like I'm

49:44

gonna eat this whole cheesecake two pieces of

49:46

gum first it's gonna fuck it up it's gonna make it less

49:48

enjoyable and I guarantee you you'll eat less of it the

49:51

next little eating habit I have and one thing

49:53

I still do is if you go out to

49:55

a restaurant or you're eating dessert anywhere Let

49:58

yourself have two to three bites. Of

50:00

whatever it is. Who. Cares. It.

50:03

To three bytes of the desert. Enjoy it like. Have

50:06

fun and get to experience it. You don't

50:08

need to eat the whole thing and a

50:10

lotta people myself included have this like completion

50:12

said. I swear it's like I had to

50:15

see my plate clear to like be happy

50:17

if like I grew up like eating to

50:19

that point of like if he didn't finish

50:21

like it was an ugly wasn't good. So

50:23

I have this like satisfaction of okay it's

50:26

all gone but that's something you can unlearn.

50:28

You don't have to be like that forever.

50:30

You can still leave food and. Don't.

50:32

Waste it. I target Homer. Give it to

50:34

somebody. Anathema. Waste food. But you can still leave

50:37

food on the place for later or whatever.

50:39

But don't miss out on the experience of like

50:41

having a cake. but as a self control.

50:43

Like have a couple of bites and be done with

50:45

it. Put it down, get a taste to be happy.

50:48

And that said, if you feel like you can even

50:50

walk that line of just how me a couple of

50:52

bites don't even do it. Remove it because getting that

50:54

level of self control takes a minute. Okay,

50:56

that's the bottom of my list. That's

50:58

all night If I want everybody to leave me

51:01

a calm it down below and Tommy of this

51:03

was helpful for you some if you're excited to

51:05

go. Tried to sit out because I just made

51:07

it really applicable and breweries. If you

51:09

found this episode how books leave his video a

51:11

thumbs up. And leave me a comment and

51:14

let me know. Because. This is what I really

51:16

wish I could have found. A. Long time ago

51:18

some wanted make a for you guys autumn plan is

51:20

for a while and as amazon the do it because

51:22

I know people are going to try to answer me

51:24

freak out about it oh my god set up Everybody

51:26

just wants or for our own lives of ice is

51:29

or works for me. If you don't like it don't

51:31

follow it. but I will leave a link to the

51:33

Gym Anxiety episode of that sixty three and a description

51:35

of this podcast joining a listen to that's also I

51:37

will leave all my social media if you insect I

51:39

found me everywhere Fun! I do pose a lot of

51:41

recipes on tic toc and ipos. lot of like the

51:44

through that a you don't stop said it's going to

51:46

keep up that's more like of data. Day like

51:48

version of my life over anyone. It's still

51:50

here is your last chance to get a

51:52

ticket to my tour, but that does allow for

51:54

this week's episode. Everybody be Safe. Take.

51:56

Care of yourself, Lose. Oh damn

51:58

way girl. And. The thought: guys like

52:01

Sunday.