0:12

Welcome to the DiROMI Health

0:15

Show . Just me and you

0:17

and my dog , and we will

0:19

see if my dog plays

0:22

a part in this podcast or if she just

0:24

lies here happily and

0:26

contentedly , knowing that she

0:28

is in the shadow of her loving master

0:30

and can last for about 15

0:32

minutes while we do a podcast . We will see

0:34

. Today , we're going to talk about

0:37

losing 10 pounds in 10 days . Now

0:39

, first of all , I

0:42

get that some people claim

0:44

that losing weight quickly is unsafe

0:46

and that it should be lost slowly and

0:48

over time , and I am a long-term

0:51

kind of a guy . I'm really

0:53

interested in long-term health and

0:55

I am against , generally speaking , short-term

0:58

trendy types of what

1:00

? Natural weather

1:03

habits , nutrition

1:05

drink , the magic celery juice , because

1:08

there's something in it that's magical . I've

1:11

seen every trend you can imagine

1:13

and , generally speaking , I'm not for trends

1:15

unless they end up being ones

1:17

that last and are really really great , like

1:19

recently . Intermittent fasting , I believe , is something

1:22

that started as a trend and turned into

1:24

something much more substantial and long-term . Well

1:27

, so it is with weight loss . Now there are people that

1:29

think , oh , no , no , you can't lose weight very quickly . Well

1:31

, there's good reason for that . First of all , the methods

1:34

generally for rapid weight loss are

1:36

kind of crappy . For one thing , they're

1:38

just kind of an expensive program

1:40

behind it and someone trying to make a lot of money off

1:42

you with a huge promise that they're making about

1:45

how much money you can lose on their super shake or

1:47

their expensive shot or their

1:50

drug or buy their program

1:52

. I get that too . There

1:55

are also people who should not be doing 10

1:57

pounds in 10 days types of weight

2:00

loss trials , and if that's

2:02

you just be careful . If

2:04

you already know if you

2:06

have a medical condition , then this

2:09

is something to talk to a doctor about first . If

2:11

you feel like you might be

2:14

, or know that you are

2:16

, a disordered eater , this may

2:18

not be a good idea for you . However

2:21

, in health , as

2:23

in many things in life there are , sometimes we

2:25

just get sick and tired of being sick and tired and

2:27

we got to strike while the iron is hot

2:29

. We got to take advantage of our high level of

2:31

motivation before it goes away . As

2:34

human beings , it's almost impossible

2:36

to stay highly motivated for a long period

2:38

of time . It's just not in our nature . We

2:40

are emotional critters . We go through

2:43

highs , we go through lows , we go through times that

2:45

we think we're going to conquer the

2:47

world , and then times when we

2:49

just want to eat a plate of cookies

2:52

while binging Netflix

2:54

. That's reality . That's who

2:56

we are . It's part of our makeup . We

2:58

need to brace it . We need to

3:00

understand that none of us are

3:02

perfect . We all succumb to temptations at one

3:05

point or another , but at the same time

3:07

, oftentimes , we're really really good

3:09

at staying highly motivated for a short period of

3:11

time . If you don't have medical conditions

3:13

and if you're trying to just lose a little bit

3:15

of weight and you'd like to do it

3:17

quickly , then I would like

3:19

you to at least consider these ideas , because

3:21

they are sound , they're not trendy , they're

3:23

all based in good , long-term habits . As

3:25

a matter of fact , these are the types of things you can take

3:27

with you long-term , rather than

3:30

in the other kind of short-term

3:33

weight loss things that people don't

3:35

like and that I don't like either . It's

3:37

because they're having you do something extreme

3:39

and short-term that you would never

3:42

do long-term , and let me

3:44

just tell you right now that the things I'm going

3:46

to teach you to do for the next 10 days are things you could

3:48

do for the rest of your life , and

3:50

so , rather than take you into

3:53

something extreme temporarily , that you have

3:55

to come back to and you may not even have a

3:57

good answer for , in other words , you're just going to put

3:59

the weight back on . This is very different

4:01

. As a matter of fact , this is like a step

4:03

up , so that , while it may be

4:05

difficult for these 10 days to achieve these things

4:08

, when we're done , the principles that you're

4:10

going to be used to achieve the 10 pounds of weight loss

4:12

are rooted in the latest

4:14

nutritional science and

4:16

in long term success . Although

4:19

you may not follow them as strictly for the rest of

4:21

your life , these are things that

4:23

will help you to develop good

4:25

habits rather than take

4:28

away from your good habits or have you do something

4:30

that's completely unnatural in

4:33

your health life . So here we

4:35

go Principle-based

4:37

, sound nutritional

4:40

science backed methods of

4:42

losing 10 pounds in 10 days , and

4:45

we've had over 100,000 weight loss

4:47

customers . I don't even know how many anymore . We've

4:49

been doing this since 2009 . We

4:52

have so many testimonials . I have tons of people

4:54

who've lost a lot of weight very , very quickly

4:56

. Let me just share one of these with you

4:58

so that you understand where I'm coming from . This

5:00

is from Lisa Rangeley in Baton Rouge , us

5:02

. She says I've been trying to lose weight for years with

5:04

no results . It's the first time I've

5:06

dropped under 200 pounds . In years I've

5:09

lost 29 pounds , starting the Derobi

5:11

pounds and inches drops . The best part is

5:13

not being hungry and being able to intermittent

5:15

fast without clock watching . It

5:17

finally feels like I may eventually win

5:19

the battle . 80 pounds

5:22

to go , and now

5:24

again . That's a testimony specifically about

5:26

our pounds and inches drops , which would really

5:28

pour gas on the fire of this weight loss plan , and I

5:30

will mention those , but I'm not going to give all

5:32

the credit to those . Those are one piece

5:34

of the puzzle and in Lisa's

5:36

case , she did not just take the drops

5:38

and do nothing else . The drops

5:40

are part of a system and when you

5:42

get a system in place , the

5:45

system gets credit for all the success . There

5:48

are no one trick ponies right

5:50

. We all know this , and what I'm going to

5:52

teach you in the next few minutes is a

5:54

system and where

5:56

all the pieces come together to

5:58

create tremendous success . Number

6:01

one is that weight loss is 80%

6:03

diet and 20% exercise . A lot of

6:05

people think I want to lose weight , I got to hit the gym . Well

6:08

, that's focusing on the 20% and

6:10

hitting the gym is great . I'm a big fan of hitting the gym

6:12

. However , if you're going to lose

6:14

10 pounds in 10 days , it's not going to be

6:16

from intense exercise . You can work out all

6:18

you want and you will not create the caloric deficit

6:20

necessary to lose 10 pounds in

6:22

10 days . It's not physically possible , so

6:25

we're going to focus 100%

6:27

. Well , I should

6:29

rephrase that I already said 80% 20% . We're going

6:31

to focus 80% on diet , 20%

6:33

on exercise . Principle two weight

6:36

loss is not just physical

6:38

. As humans , we are complex creatures and

6:40

the causes for weight gain and weight loss are multifaceted

6:43

. So focusing 100% on the physicality

6:45

of weight loss may not

6:47

work either . Sooner or later , surrounding factors

6:49

such as stress , mindfulness

6:51

or lack of positivity

6:54

, relationships are going to kick in

6:56

. So you really ought

6:58

to be self aware and pay attention

7:00

to some of those things . If you have a high level of stress

7:02

, if you have people around you that are not supportive

7:05

of your health , it might

7:07

be good to just take a few minutes , maybe even

7:09

have conversations with people in your life that

7:11

you might want to just bring it up and say you know what ? I'm

7:14

going to lose 10 pounds in 10 days and I'd like your support . As

7:16

a matter of fact , how'd you like to do it with me , right

7:19

? So , whatever that is for you , just take

7:21

a couple minutes to think about what

7:24

other elements besides the physicality

7:26

might keep you from losing the 10 pounds

7:28

, such as stress , such as problems

7:31

in your life , marriage , work

7:33

, whatever and some

7:35

form of simple stress management plan

7:37

, meditation plan might really help

7:39

to break through if

7:42

you're on a weight loss plateau or trying to reach

7:44

this goal of 10 pounds in 10 days . Next

7:47

is a positive attitude . You can't

7:49

be thinking of your past failures while

7:51

you aggressively go on a 10 day sprint

7:53

. You've got to be positive , you've

7:55

got to be hopeful , you've got to

7:57

be focused . You got to get rid of those little demons

7:59

in your mind . They tell you oh , you failed before

8:02

, you're going to fail again . That's

8:04

just negativity . We've

8:06

all failed before , we're all going to fail

8:08

again . But for 10 days we can be highly

8:11

motivated , we can focus , we can

8:13

get rid of those bad attitudes

8:15

that are hanging out inside of us and

8:17

just have a positive attitude . We

8:19

can do it for 10 days . Be positive

8:22

, believe you're going to do it . If you don't believe

8:24

you're going to do it , then you could do all

8:26

the right things and still not do it Again

8:28

, we're complex beings , we're not

8:30

just physical , and so we got to have

8:32

this positive attitude as well . Number

8:35

four a strict accountability . This

8:38

is a 10 day sprint where we're not

8:40

going to break any rules . We're

8:42

not going to sneak a treat , we're

8:45

not going to walk into

8:47

that office where there's the little candy

8:49

bars on the counter . We're not

8:52

going to succumb to any type of temptation

8:54

. For 10 days we

8:56

can do it , it's not that long . We're

8:58

just not going to put anything in our mouths

9:00

that's going to distract , detract , detract

9:03

. I guess both work

9:05

from this goal no

9:07

treats , no snacks . Now

9:11

, if you fall off the bandwagon

9:13

during this , I don't want you to stay

9:16

off the bandwagon Again

9:18

. Maybe it is hard for you to go 10 days

9:20

without having any sugar at all . However

9:23

, do your best and

9:26

if you do fall off , get back

9:28

on the bandwagon and back to that positive

9:30

attitude and trust your body to

9:32

get rid of that crap and to move on Now

9:36

. Speaking of which , one of the things I highly recommend

9:38

that you do is go to your pantry

9:41

or your fridge and get rid of treats . Now

9:43

, you don't have to throw them in the garbage . As

9:45

a matter of fact , what might be even better

9:47

is to simply take them and put them in

9:50

a storage room just somewhere

9:52

out of the kitchen . As a matter of fact , there's research

9:54

on this that if you just remove

9:56

them from your site , it makes a big

9:58

difference in overcoming the temptation for

10:00

sugary treats . I'm doing

10:03

this myself right now and I

10:05

am putting all my little treats

10:07

that are in the pantry on the right hand

10:09

side , on the second shelf , up , and everyone knows where

10:11

they are , and I see them every time I open

10:13

the pantry , and I don't want to do that for 10 days , and

10:16

so I simply put them downstairs in a storage

10:18

room that we have . I recommend that you do

10:20

the same . Some things we aren't going

10:22

to do during this time is any calorie counting

10:24

. I

10:26

hope that right now you're cheering . If you're kind

10:29

of liking this plan and want to do it , you'll

10:31

be happy to know you don't need an app . Also

10:33

, believe it or not , you're not going to eat any foods

10:35

you don't like . You're going to choose all the foods . I'm just going to tell

10:37

you how to eat them and how much . You're

10:39

not going to do a very low calorie diet , vlcd

10:42

. Happily , you're going to eat till satiated

10:44

, but within a needing window . We'll

10:46

talk about that later . Also , you're

10:48

not going to do a workout plan that you don't enjoy

10:51

or that is too hard . Again , ideally

10:53

, you will do some exercise during this , but you'll do

10:55

the exercise of your choice . So what is

10:57

the secret sauce to this ? It

11:00

is a full on note

11:02

cheating 100%

11:04

fidelity to the dirobe undiet

11:06

. And these principles

11:09

, the undiet , I'll read them to you right

11:11

now Do not drink calories

11:14

. But during this next 10 days , we're

11:16

going to take that to the next level . We're only

11:18

going to drink water , no

11:20

alcohol , no

11:23

kombucha , which is I love kombucha

11:25

and it is a healthy drink , but however , it's

11:27

going to add calories and if I'm going to lose

11:29

weight and lean up over the next 10

11:32

days , I got to commit to just water

11:34

. There was a couple of exceptions . I'll mention those

11:36

later . Number two we're going

11:38

to eat all our food very slowly

11:41

and very mindfully , which

11:43

is cool because we're going to enjoy every meal

11:45

. However , if

11:48

you're a fast eater , this might

11:50

be one of the biggest challenges , and

11:52

this is also one of the most important

11:54

things we're going to do . And so eating

11:57

your food , chewing every single

11:59

bite to the consistency of apple sauce

12:01

, is critical to the success

12:03

of this plan . Number three is intermittent fasting . No

12:06

food after six , no food before 10 . Number

12:09

three we're going to eat three balanced meals

12:11

per day with zero snacking

12:13

. Not a single snack , not

12:15

a healthy snack , not a sugary snack . No

12:17

snacks , three meals , nothing

12:20

in between . That's

12:22

number four . Number five observe a simple

12:24

supplement strategy . Take the pounds and inches . Here's

12:26

the supplements I recommend you take . You can

12:28

do this without any supplements . However , if you really

12:30

want to have success and poor gas on

12:32

the fire , there's certain nutrients that

12:34

will really help your body to do this . Our

12:37

pounds and inches drops just

12:39

before your first meal and just after your last meal of

12:41

the day . This will help

12:43

with appetite suppression , help with lowering cholesterol , help

12:46

with the weight loss , of course , and also

12:48

believe it or not help with managing your

12:50

blood sugar , which is really important

12:52

when we stop eating after 6 pm

12:55

. I also recommend

12:57

you take a good quality multi-vitam , trace minerals

12:59

and omega-3 supplement . All four of these are

13:02

available on our website and if you

13:04

use the code

13:06

podcast 10 , you

13:08

can save 10% . So , of course , I'd

13:10

love for you to get these supplements from us . They

13:12

will definitely help with the program , but if you

13:15

happen to have some other multi-vitamins

13:17

, some other minerals , some omegas

13:19

, then

13:21

use those by all means . Ours are better

13:24

, obviously , but you don't

13:26

have to do them to have success here . Number

13:30

six move your body every day . Again

13:32

, this is up to you , whatever exercise you enjoy , but

13:35

if you're sedentary , if you're not exercising every day for

13:37

10 days , you're going

13:39

to commit to some

13:41

level of exercise daily . Just

13:44

make sure that you are

13:47

exercising , whether it's yoga , whether it's weightlifting

13:49

Although if

13:51

you do weightlifting , I recommend you only do like two heavy sessions

13:54

during this 10 days and the rest make

13:56

it light , keep it short , because you're probably going

13:58

to be taking in less calories than you normally do and

14:03

this is not a time for something really , really heavy

14:05

. So I would guess , if

14:07

you're a weightlifter , tone down

14:09

your volume and your intensity and

14:11

go with lighter activities . Walking

14:15

is perfect . Hiking , yoga , any

14:17

type of mobility , doing some stretching , the

14:20

rowing machine , anything like that is terrific , but

14:23

do it every single day and this will . Again

14:25

, it's not the thing that will make you lose

14:27

the weight , but it's going to pour gas

14:29

on the fire of your metabolism and help

14:31

you cleanse , help you get rid

14:34

of any junk , help you get

14:36

your water weight in order during this time . And

14:39

number seven do your best to get seven

14:41

to nine hours of sleep every single night , and

14:44

again , this could be a really hard one , but

14:46

because we're going to stop eating after six

14:48

o'clock , it's a lot easier

14:50

and better , because there's

14:53

things we do to disrupt our sleep

14:55

that you're not going to do , and

14:57

eating and snacking is a huge one . When

15:00

you stop eating after six , your

15:02

body goes into preparation mode

15:04

for the evening , the

15:07

melatonin rises and

15:09

your body naturally starts to adjust , and

15:12

then when you go to bed , your body

15:14

has digested the food from your last meal , so

15:17

it gets to do the cleansing and the getting

15:19

rid of the toxins and the junk , helping

15:21

your digestive system to process everything

15:24

that you're eating . And

15:26

you may even have stuff

15:28

in your colon that has been there

15:30

a while that you're going to get rid of during

15:32

this cleansing period of sleep that

15:35

you may just have been pouring too much into the system

15:40

and not giving your body enough chance

15:42

to get rid of a lot of these toxins , and

15:45

this system and this 24-hour

15:47

cycle that we're going to create through this system is

15:50

going to be a natural cleansing time

15:53

. So that's just , again

15:55

, one part of the process of

15:57

helping you lose weight during these 10 days . So

16:01

that's

16:04

the whole plan

16:06

right there , but

16:08

let me just go through a few of the details . I mean you

16:10

literally could stop right now and follow these

16:12

things and that's it , if you just follow

16:14

what I said very , very strictly

16:16

. So let me now just go through some clarifying

16:19

details . That and

16:21

we'll hopefully answer some of the questions you

16:23

might have . So , first of all , the don't

16:25

drink calories . There are a few things you can drink

16:27

. Okay , if you have a zero calorie pre-workout

16:30

that you wanna take before your exercise , go

16:32

ahead and do that . We have two

16:34

energy drinks on our website . If you have an afternoon

16:36

crash or you like a little bit of caffeine

16:38

to help you get going something like

16:40

our focus up product or our neuro boost

16:43

or phenomenal natural products that

16:45

won't interfere with this plan

16:47

. You can add minerals to

16:49

your water as a matter of fact . That's a really great idea

16:51

. Our own cell fuel is a phenomenal

16:54

product to be using during this time . Eight drops

16:56

per water bottle during the day . You're

16:58

gonna be drinking half your body weight in ounces

17:00

of water . So if you weigh 150 pounds at

17:02

75 ounces , if you drink three

17:05

of those 24 ounce bottles of water

17:07

with eight ounces of cell fuel in everyone . That

17:10

would help this entire plan as well

17:12

and not slow it down

17:14

like a lot of other drinks will . Obviously

17:17

, we're cutting out alcohol , we're cutting out soda

17:19

, we're cutting out milk . We're

17:21

literally cutting out anything with calories

17:24

in it other than healthy drinks

17:26

. Now if you know of others that I just didn't name

17:28

and you're sure that they're very healthy

17:30

and they have no calories

17:32

, then fine , you can go ahead and drink them . However

17:35

, not too much , because , again , water's

17:38

magic . Water is an amazing

17:40

substance on this planet . It's key to

17:42

our success , it's key to our brain function , it's

17:44

key to every single

17:46

bodily process , and

17:48

so these other things that I'm telling

17:50

you about should be like once

17:53

a day . That's it . The rest , just

17:55

water . Okay , next

17:58

, eating all your food slowly and mindfully . I

18:01

did my health certification through precision nutrition

18:03

, which I consider to be the best and most credible

18:06

of all health coach associations in

18:08

the world . That's why I chose them . They have a $250,000

18:11

body transformation challenge every single year

18:13

and they're

18:15

legit , I mean , they're very well

18:17

respected in the entire health community . And

18:20

guess what their two top rules are

18:22

for nutrition ? Number one

18:24

is eat slowly and mindfully

18:27

. And number two is eat only to 80%

18:29

full . A lot

18:31

of people can't believe that . I kind of didn't

18:33

believe it when I first read it . I was like no

18:35

, no , no , no . You can't just eat anything

18:37

. You gotta eat the right whole

18:39

foods . You gotta get enough vegetables , you gotta

18:41

have your whole food , proteins

18:43

and carbs and good sources

18:46

of fat . Where's all that ? Well , before they

18:48

even talk about the type of food , they

18:50

talk about how you eat it , and

18:53

that is actually again

18:55

based in science . When

18:58

you slow down , when you chew

19:00

your food thoroughly , you are doing so

19:02

much more than you might think . When

19:05

we're taught as children to chew slowly , to eat

19:08

slowly or to count our bites , we

19:10

might not have taken that very seriously because we just wanted

19:12

to hustle , get the food down and run

19:14

out the door , and many of us never

19:17

outgrew that . We still feel that same

19:19

way , that food is some type of

19:21

a disruption

19:23

in our day that we gotta get it over with so we can get back

19:25

to real life . But guess what ? Nutrition

19:28

, exercise this is part of our day . It's

19:31

an important part of our day . It is not

19:33

something to get over with as fast as

19:35

we can and move on to the next thing . As a matter

19:37

of fact , everything else , all of those next

19:39

things , are better over

19:41

our life if we are eating

19:43

solely and mindfully and doing the principles

19:46

that I'm talking about here on this podcast

19:48

. So

19:50

this might be very hard . You gotta

19:52

literally take that extra

19:55

time to chew every

19:57

single bite and , trust

19:59

me , it is not easy and it's probably

20:01

not something you're gonna master in 10 days . However

20:04

, however , you gotta do it every

20:07

single meal you've got to slow

20:09

down . You could put down your utensils

20:11

between bites when you chew . You don't

20:13

have to count . That gets really tedious . Just

20:15

chew until it's the consistency of applesauce

20:18

, as I mentioned earlier

20:20

. This will cause you to eat less

20:22

, which is important . This

20:25

will cause you to feel satiated on that

20:27

lower amount of food , which is also important

20:29

, and this will make sure that your digestive

20:32

system can digest this food in

20:34

a really efficient way , and

20:37

that is also very important to losing

20:39

10 pounds in 10 days . Okay

20:42

, so the next

20:44

thing that I wanna just talk about a little bit is intermittent

20:46

fasting . Now

20:49

, if you know a schedule

20:51

for intermittent fasting that really works for you , because

20:53

there is no one size fits all

20:55

to intermittent fasting . Some

20:57

people can live on a very short window , even one

20:59

meal a day . Other people

21:01

would disrupt all their hormones and

21:04

be whacked in six months if

21:06

they just ate one meal a day . So

21:08

I highly recommend a 10 am to

21:10

6 pm because it works for almost everybody

21:13

. Now if you're a

21:15

female in childbearing years

21:17

, you might want to extend that from

21:19

about 8 o'clock

21:21

in the morning till later , because we

21:23

know the science on this that women

21:25

in childbearing years are more likely to

21:28

disrupt hormones and have problems

21:30

if they have the shorter that the window

21:32

is . So with those exceptions

21:34

and just figure this out for yourself , understand

21:37

my rough rule that will apply to almost

21:39

everybody is don't have breakfast

21:42

until 10 and stop eating after

21:44

6 . But if you have some really compelling

21:47

reason or some science or some health professional that

21:49

has convinced you to do a different eating window

21:51

, then go with that . Number

21:54

three eat according to the hand rules for every meal

21:56

. Now , I'm not going to go

21:58

too much into this , but very simply

22:01

, protein is king . You've

22:04

got to get about your palm size

22:06

. Look down at your palm right now and

22:09

if you can just imagine how

22:11

much food that would be if

22:13

you're a small person , that might be two eggs , for

22:15

example . You're a big person , it might be

22:17

three , and if you're a very large , it

22:19

might be four eggs , if you could just use

22:22

your imagination to figure that out or a slice

22:24

of meat , right

22:26

? So what you want is a protein

22:28

size piece of protein

22:31

with every single

22:33

meal , including breakfast

22:36

. Then , if you close

22:38

your fist , that's the size

22:40

of a starchy carb that you want

22:42

. That's where a lot of your energy is going to come from during

22:44

this . So for many people , that's a potato

22:46

, for example , a sweet potato

22:49

, a jam , whatever . And

22:51

then you want some form of

22:53

non-caloric vegetables Five

22:55

to nine servings a day total of vegetables

22:57

, including a potato or any starchy

22:59

vegetable that you have . So top that

23:01

off with a salad , right

23:04

? Be careful , don't be dumping a bunch of high

23:07

calorie dressing on it or anything

23:09

like that . But you

23:11

just want to get high quality protein , fat

23:13

and carbs to every meal . You often

23:16

don't have to add fat , especially

23:18

if you're getting your protein from meat sources or

23:20

eggs . It comes with the fat , so you don't have

23:22

to add any . So be very , very careful

23:24

again not to be adding fat elsewhere

23:27

. Cut way , way

23:29

back on your dressings , your butter

23:31

, your sauces for 10 days . This

23:35

is a great time when you're eating solely and

23:37

mindfully to remember

23:39

how good whole foods taste

23:41

. They have wonderful

23:44

flavor all by themselves . We slather

23:46

them with dressings and sauces , but

23:49

during these next 10 days , do the

23:51

opposite Don't add anything

23:53

. If you can handle

23:55

it , don't add anything . Salt is great . Add

23:58

plenty of salt . As a matter of fact , if you eat a

24:00

lot of prepared foods right now

24:02

and you go into this diet of suddenly eating whole

24:04

foods for 10 days , you're going

24:06

to go from eating a whole lot of salt to

24:09

eating very little salt , and your body does need

24:12

salt . So adding some salt in there , no

24:14

problem at all . But otherwise , if you

24:16

have to have a dressing on your salad , if you have

24:18

to have some flavor on your food , make

24:21

it absolutely minimal I'm

24:23

talking a tiny , tiny little

24:25

bit and only dip your food in it , a

24:28

portion of what you used to do , 10%

24:31

, as little as possible . Because

24:33

that stuff again , it's hurting your cause

24:36

, it's working against you . It's working against

24:38

you losing the 10 pounds . So in a perfect

24:40

world , no flavorings or

24:43

low calorie , zero calorie

24:45

flavorings , or use back to the

24:47

hand rules . The fat should be

24:49

about the size of your thumb . So

24:51

if there's no fat in your protein , you're going to lose

24:54

it and your veggies , then

24:56

that allows you to add some olive

24:58

oil on your salad , for example , avocado

25:00

oil , some type of healthy

25:03

, tasty fat with a little bit of flavor

25:05

in it and so that's a way that

25:07

you can stay within the rules , not

25:09

be adding extra calories and

25:11

still making your food delicious by

25:14

using little tricks like that . Okay , now

25:17

the next thing I want to talk about is

25:19

observing a simple supplement strategy . I

25:21

don't care how well you eat , even

25:23

during this next 10 days , if you eat a perfect

25:26

hippie garden diet

25:28

like you lived on your own hobby farm , I

25:31

could do a nutritional blood panel on you and

25:33

find out you're deficient in something . I

25:36

don't care how healthy you are . We now

25:38

have 10 to 15 years of biohacker

25:40

evidence of some of the healthiest people on this planet

25:42

, some of the most intentional eaters , sending

25:45

in their blood work to labs and finding out they

25:47

are deficient . They're deficient in things

25:49

like iodine and potassium and

25:51

chromium and magnesium . They're

25:54

deficient in zinc

25:56

, they're deficient in minerals

25:58

and they're deficient in trace minerals , and

26:01

one of the best things you can do for your

26:03

body is make sure you take at

26:05

least a minimal supplement stack , like

26:07

I mentioned before . For this 10 days

26:10

, again , I just recommend our pounds and

26:12

inches . Drops are multi , our minerals and an

26:14

omega , and if

26:16

you do this and you add this on to the whole

26:19

foods that I'm talking about , you'll feel

26:21

like a million bucks . Okay

26:23

, exercise every day . I've

26:25

already talked about this one and I'm not going to spend

26:27

much more time on it . Move your body every

26:29

single day . Keep the intensity down

26:32

, but I want you to do some volume every

26:34

single day , even just 20 minutes to

26:36

30 minutes . Ideally , every

26:39

single week , you should be getting a total of five

26:41

hours of exercise , and so

26:43

shoot for that . But as long

26:45

as you're doing something daily , that's

26:47

the most important part . Everything counts

26:49

. Parking your car at the farthest spot

26:51

in the parking lot matters , so does taking

26:53

the stairs . Walk your dog a little

26:55

further than normal , whatever

26:58

you can do . And number seven

27:00

get seven to nine hours sleep every night . Again

27:03

, it'll be easier because you're going to stop

27:05

eating . You're going to be eating really great food

27:07

. Your body's going to love it . Now I got to warn you depending

27:10

on how you've been eating and what your lifestyle is , you

27:12

may feel worse before you feel better . It

27:15

could be that you go through a tiny bit

27:17

of withdrawal from sugar or from caffeine

27:19

, or from the

27:22

treats you're having at night I don't know , but

27:25

you may actually go backwards

27:27

before you go forwards . I

27:29

would just encourage you , though , to follow

27:31

these habits and try to get that sleep during the night

27:33

. This is when your whole body absorbs all

27:36

of those great habits is

27:38

resetting everything . It's getting rid of those

27:40

toxins . Sometimes , when we get rid of toxins

27:42

, we feel bad because they're

27:44

released into our system . When you

27:46

stop drinking the junk and you start drinking enough

27:48

water , that's going to pour gas on that

27:50

fire . So it wouldn't surprise me if

27:53

some people said you know , dave

27:55

, I tried your program and I

27:58

felt a little cruddy . After two or three

28:00

days , I'd say it's

28:02

worth it . I'd say work through that

28:04

, because that's just a natural

28:06

response to getting rid of some of these

28:08

things . And so your body actually

28:10

might be flushed with toxins before

28:13

it gets rid of the toxins , and then , after that , you're

28:15

going to feel like a million bucks . So carry

28:17

on and that's

28:20

really it . For 10

28:22

days , anyone can do anything for 10 days

28:24

, I don't care who you are . It might be a little challenging

28:26

. Like I said , I'm doing this myself right now and

28:28

I was actually shocked on

28:30

day one . I normally don't have much hunger because I've

28:32

been living like this for a long time , but not

28:34

as strictly , and

28:37

I couldn't believe it that I

28:39

ate this way , which meant I ate less

28:41

food because I normally snack . I normally work

28:44

out pretty hard and I can eat quite a bit of food

28:46

and maintain my ideal body weight , but

28:48

right now I'm trying to cut , using this print , these

28:50

principles , and so I didn't snack

28:53

between meals . I ate the three exactly like I described

28:55

you , and I was starving

28:57

at eight o'clock at night and

28:59

I just thought , okay , I'm

29:02

not used to this , this is hard , I

29:04

don't like starving , but

29:06

what I did is I just kept drinking water . Water

29:09

kind of helps for me to drink

29:11

water when I'm hungry , and

29:13

I kept thinking about the integrity

29:15

of it . I'm like if

29:17

I can't do this , I can't be teaching it to anybody

29:20

. And so I

29:22

just worked through it , and I'm going to work through

29:24

it for the next nine days and I'm going to cut

29:26

. I'm going to drop my body fat . That's what I'm going to

29:28

do . I don't really need to lose 10 pounds . I don't think

29:30

I have 10 pounds to lose . However , going

29:33

through this process is just healthy . It'll

29:35

be a cleansing time for me . I'm going to cut back on

29:37

some drinks that I normally enjoy . I'm going to

29:39

cut down on back on some treats

29:41

I don't eat too many treats , but

29:43

for the next 10 days I'm eating zero treats , and

29:45

so I'm doing it myself to

29:48

cut and also to test

29:50

it and see how it really works to do this very

29:52

, very strictly because I haven't forced some

29:54

time , and I hope you'll join me and

29:56

that this inspires you and that you

29:58

might have this terrific experience

30:01

where you lose 10 pounds and then guess what

30:03

? This is what I'm really excited about . When

30:06

you're done with this 10 days , whether you've

30:08

lost 10 pounds or not because let's just you know reality

30:10

check here Will everyone lose

30:12

10 pounds . Who does this in 10 days ? No

30:15

, enough people

30:17

have done it that I am recommending the program

30:20

with integrity . I can show you hundreds

30:22

of testimonials of

30:24

people who've lost a pound a day , hundreds

30:27

two pounds a day and even three

30:29

pounds a day . Okay , so

30:31

I'm not blowing smoke when

30:33

I say that you can lose 10 pounds in 10 days . However

30:36

, not everyone can . Everyone's

30:39

got a different body , makeup , chemistry

30:41

, psychology , and for some people

30:43

the weight just comes off slower . I understand

30:46

that there are certain things that slow

30:48

down people's weight loss , but if you'll follow

30:50

us and shoot for the 10 pounds , let's

30:52

say you only lose five . Here's my prediction

30:54

. You can keep on going . You'll

30:57

have made some adjustments , you'll be buying

30:59

slightly different food . You will put the

31:01

treats away for 10 days . Maybe pull one out and

31:03

reward yourself . You lost five pounds . Losing five

31:05

pounds is tremendous . Maybe pull out

31:07

one of those treats . Enjoying a treat is a normal

31:09

human experience . I'm not saying you can never

31:11

enjoy another treat by any means , but

31:14

then put them back away , because

31:16

maybe you notice that while they were away you

31:19

didn't eat them and maybe you don't

31:21

want to bring them back into your pantry . Maybe

31:23

you want to keep them far away so

31:25

that you you just don't eat near

31:28

as many . Maybe you found that you weren't drinking

31:30

enough water . Maybe you found you weren't exercising

31:32

near as much as you thought you were . Again

31:35

, that's what I love so much about these

31:37

principles they're not trendy

31:39

, they're not something that you go

31:42

back to your old lifestyle on . I hope

31:44

these , these are things that you will now incorporate

31:46

for the rest of your life because they're based in

31:48

the best modern Nutritional

31:51

and exercise science . So

31:53

I hope you've enjoyed this . I hope you got something out of

31:55

it . I've created the guide . I have people testing

31:58

it right now . Depending on when you listen

32:00

to this , it'll probably be available free

32:02

on the website , because that's what we're gonna do with it

32:04

. We're not charging any money for it or anything

32:06

. It's a giveaway on the website

32:09

. You can also just contact

32:11

support at dirobynecom and ask

32:13

for the . It's a 14 page

32:15

PDF in its current form and

32:17

if you'd like that , that's great . There's also

32:19

an undiated PDF that you can

32:22

a one pager you can get from dirobynecom

32:24

and you can print that

32:26

off and put it on your fridge to remind you of these seven

32:29

principles that you're going to be following . So

32:31

those are some resources that you can use and

32:34

with that , I hope you enjoy this , and

32:36

if you lose 10 pounds in 10 days , I'd

32:38

love to hear from you , send your story and your testimonial

32:41

to support at dirobynecom

32:43

. Thank you so much for listening . As

32:46

always , this is Dave Sherwin , wishing you health

32:48

and success .