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Ladies and gentlemen , welcome to the BYT

0:02

method fitness and strength training

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for life . Today , I have Jessica

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Lupe with me , head coach of BYT

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nutrition . Today

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, we're going to be going over the five strategies to

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overcome boredom and stress . Eating , Jess

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, what's your go-to snack when you're ?

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bored

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, probably

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almonds , almond yeah .

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I got a bag of almonds and I've only dipped into them once .

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Okay .

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That is a good snack , but I've been going with the yogurt

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and the PB powder

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the K-Bugger powder . I

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spend my nighttime snack when

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I need one . Lately , preferably

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, I do try and have a

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T-bonet or rib

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eye at around 8 pm and that keeps

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me well satisfied into

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the night yeah .

0:53

Usually like celery or carrots . Those

0:55

are usually pretty easy . Some type

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of vegetable because they're usually already

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cut up , ready to go ? Yeah .

1:02

Vegetables are easy , especially quick Crunchy . Yeah

1:04

, I do go in back with

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the yogurt and vegetables , like putting

1:08

salt and garlic and a little bit

1:10

of olive oil into

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some garlic and mix that up . That makes a nice

1:15

, good , healthy dip . What

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do you hope people get out of this nutrition

1:20

talk today ?

1:24

I guess , being aware of their

1:27

eating habits and their patterns . I think a lot of people

1:29

don't put that

1:31

. They don't connect their emotions to what

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they're eating and how they're feeling . A

1:36

lot of times , I think people feel like they're

1:38

out of control and they don't recognize

1:40

that it's their diet , that

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they're not , they're responsible for

1:44

what they can put in their mouth . They're the ones

1:46

going into the pantry , they're the ones doing it . They're

1:50

just not being very conscious of it . So just

1:52

at least changing the mindset

1:54

.

1:54

That's a big one . You've got

1:56

to be kind of set of what you're eating and how

1:58

much of it you're eating or not enough of

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what you're eating the right stuff , all

2:04

right . So let's get ready to rock and roll , all

2:06

right . So today we're talking about the five strategies

2:09

to overcome boredom and

2:11

stress eating with Coach Brian and

2:14

Coach Jessica . Like I said , I'm the

2:16

owner of Building your Temple , crossfit and

2:18

24 Hour Fitness , the author of

2:20

the BYT method and the inventor of

2:23

the BYT method , and Coach

2:25

Jessica is our head nutrition coach . We've

2:28

gone through a lot of training for

2:31

the nutrition program that we

2:33

offer and so

2:35

, jessica , go ahead and take it away .

2:37

All right . So at BYT Nutrition , we

2:39

believe that something as fundamental as nutrition

2:41

shouldn't be complicated . So

2:44

over the last few years , we know

2:46

people have been really feeling the

2:48

stress and

2:50

very emotional . A lot

2:52

of different things have changed , so this has

2:54

led to an increase in food and beverage

2:56

consumption , leaving obesity

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forecasting at upwards of 50% by the year of 2030

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. For reference , the obesity prevalence

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in 2017 was 41.9%

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. So the idea

3:08

is to start kind of taking control of our health and

3:10

wellness .

3:11

And that's just a crazy stat , I know it's . Even

3:14

more crazy is the food is

3:16

not getting healthier . They

3:19

keep producing just like more

3:22

and more food with longer shelf life , more preservatives

3:25

, more processed , more chemicals

3:27

all these beyond meats and

3:33

it's just harder and harder for

3:35

somebody to maintain diet or even to know

3:37

what to eat . That's

3:41

one of the things we're trying to focus on . It's

3:43

getting people to eat whole foods .

3:47

So HSN is backed by , or

3:50

it is healthy step nutrition , and they have helped

3:52

over 40,000 people all around the world take

3:54

control of their health . So

3:57

there are just some . They have some

3:59

incredible success stories . So

4:01

every success story in this group has their own

4:03

versions of stress and emotional eating that they

4:05

needed to overcome . So

4:07

how did they do it ? They had a nutrition coach to give

4:09

the guidance , support and accountability which gave

4:12

them the tools they needed to succeed .

4:14

So we started this program , started running

4:16

it with clients in January we

4:19

did a challenge and we also have

4:21

some long-term clients . Tell

4:25

me one of the big wins that we've seen

4:27

so far .

4:29

I mean definitely a lot of education

4:31

. So a lot of people don't even really know

4:33

where to start . What foods are

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considered a carb , a

4:38

fat , a protein ? I

4:40

think the education part

4:42

of it has been huge , even if

4:45

in the 28 day challenge , we really

4:47

weren't looking for scale victories . We weren't

4:49

looking to crush new PRs . We were

4:51

just looking for people to understand of

4:53

how they get started with these healthy habits and

4:56

how they make these routines and what they

4:58

need to put in to balance out their

5:00

plate method and their snacks and things like

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that . So I think that

5:04

has been huge because that's what's going to make

5:06

the difference in the long run .

5:09

That habit stacking really is fundamental

5:12

when trying to start producing

5:14

a healthier lifestyle . For example

5:16

, working with somebody that had

5:18

a sweet tooth during COVID

5:21

. We were stuck at home , working

5:23

from home . Still , a lot of people are working

5:25

from home . It is actually nice to see

5:27

people going back

5:29

to the office because when you're

5:32

at home all day you tend to

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get up and snack . Tend to get up and snack . Now

5:36

, hopefully we don't get back to that trend . When

5:39

I did heat coin , I had worked in a lot of commercial buildings

5:41

and you'd walk in and every

5:43

day it was somebody's birthday in the big

5:46

commercial buildings , office spaces

5:48

and there's a cup case . So hopefully

5:50

they're getting away from that

5:52

still . But it's good for people

5:55

going back to the office because now they're getting

5:57

out of their house and doing something . I

5:59

think that makes them more social and less

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likely to stay

6:04

around the fridge or the cupboard and

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eat a bunch of crap . But yeah , when

6:08

you're working from home , grab

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, you go up to the

6:13

cabinet , throw in

6:15

some trail and grab some chips

6:17

and chips . That just makes your insulin

6:20

go up and down and you start gaining

6:22

weight , you start feeling tired because you're not moving , you're

6:24

not getting outside . So

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it all adds up and

6:31

the deeper you go and the deeper you go

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into it . Many of us see this

6:36

eat due to boredom or stress , and we either

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do not . We either don't

6:40

realize it or we're disappointed

6:43

in ourselves after the fact . I've been

6:45

there , you know

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, a Friday night , sitting at home or something

6:49

, and Grace is at her mom's and

6:51

was bored on my mind and sometimes

6:54

some of her snacks sound pretty good , even though

6:56

I try to only buy snacks I don't

6:59

like . Well , she's got these Nutella

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ones that I

7:03

might have to . Once they're out , I am not rebuying

7:05

them because I actually I

7:08

do that a little bit myself .

7:13

So many of us eat due to boredom or

7:15

stress , like we've been talking about . So

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just

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because boredom or stress eating can be so common in our daily

7:24

life , it does not mean that we have to keep doing it . So

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our brains need a break from work . It's absolutely

7:29

normally unhealthy to give your brain

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a change in focus . In

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fact , research has shown that when we take

7:35

plan breaks we're more productive . Likewise

7:37

, we commonly encounter stressors . Stress

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is a normal part of our lives , but how we deal

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with it and how we manage our stress is extremely

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important . So some

7:45

positive outcomes we see when we stop eating

7:48

from boredom or a response to stress

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decrease bloating , stabilizing

7:52

your blood sugar so we're not crashing every few

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hours that's

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huge . Stabilizing your blood sugar can improve your mood , reduce

8:00

fatigue , increase your energy levels and

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improve brain and blood vessel health , and may even

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reduce your risk of nerve and kidney damage

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. Decreased overall calories

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, often leading to easier weight loss and

8:11

increased confidence and self-control . Saving

8:15

money on groceries and that's

8:18

that one's huge .

8:19

So yes , yeah , saving

8:24

money on groceries is big when you're when

8:26

you start reeling back in on all that garbage

8:29

stuff , sure .

8:31

Okay , so we're going to talk about

8:33

five different strategies today , and the first one is fixing

8:35

your mindset . So

8:43

this quote says the mind has a powerful way

8:45

of attracting things that are in harmony with

8:48

it good and bad . So

8:51

that's kind of an

8:53

intense quote . So

8:55

you kind of take a moment to think about how something

8:57

is classified as boring , and

9:02

then so different things that are boring to different

9:04

people . Some people find exercise boring , but

9:07

for others it could be the highlight of their day . The

9:10

key is to how you think about it . So

9:13

when we're bored , we're typically thinking thoughts that make

9:15

us feel negative . So this

9:17

is boring , can make you feel annoyed , this

9:20

is awful can make you feel frustrated , this

9:22

is unnecessary , can make you feel anxious

9:24

. So it makes sense that when we're bored

9:26

, we want to feel a positive emotion

9:29

instead , and when we

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sometimes think that this is positive emotion

9:33

, we'll come from food .

9:35

Right and mindset

9:37

is huge , just like you know , knowing

9:39

you're going to the gym for a big leg day , you know

9:42

it's like oh crap , another leg day

9:44

. I'm going to feel like crap and it's very

9:46

easy to get into that negative mindset

9:49

about how it's going to . You know of

9:52

the negative part of the soreness

9:54

and the work , because leg days

9:56

are exhausting days . But

9:59

if you flip that mindset and think , you know , today

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I'm going to get a new PR or you know I'm

10:03

really excited to look at these quads

10:06

or these , these askings for the summer , you

10:09

know you have to flip your mind and

10:11

really start to think about the positive

10:14

side of things . It's so easy to get caught

10:16

up in the negative and when we're in the negative mindset

10:18

like this is the boring mindset

10:20

. We're always going to look for something

10:23

to kick our serotonin in , to make us feel

10:25

better , and that's unfortunately

10:27

a lot of us use food for that .

10:30

So the thoughts like this tastes good can

10:32

make you feel happy . You've thought this is just what

10:34

I need can make you feel content . However

10:37

, if we challenge that , you

10:39

know when you don't

10:41

. When you do end up eating and you weren't

10:43

hungry does the positive feeling from

10:45

the food does it last ? Likely

10:48

not . There's a quick release of endorphins , but

10:50

then you likely will get a lot of back and forth

10:52

brain chatter about what just happened . Yeah

10:55

, you'll feel bad about yourself . I shouldn't

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have done that . Why can't I have more self

10:59

control ? So then you feel like you let yourself down

11:01

and what can often happen is

11:03

what we feel we've blown out , or pretty

11:06

much just blown it , and made poor eating choices the

11:08

rest of the day . The positive feeling

11:10

from boredom eating is short lived and often

11:12

leaves you feeling even worse . So

11:15

trying to fix your thoughts , so

11:17

trying some of these thoughts instead . I can't wait

11:19

to finish this task so I can do what really I

11:22

want to be doing right now . How

11:24

can I make this task more enjoyable ? Everyone

11:27

has to do some tasks they don't want to do in life . This

11:29

is just one of those for me , the mindset

11:31

shift I find is the true key

11:34

to stopping boredom eating .

11:38

What do you do , Jess ? Where

11:42

do you find negative thoughts creeping

11:44

in in your life and what do you do to combat that

11:46

?

11:48

So usually just in times

11:51

of stress

11:53

, like around me on times or trying

11:55

to get homework done with the kids and stuff like that

11:58

, or if

12:00

we're running late for something , yeah

12:02

so

12:05

but usually we're pretty good about

12:07

trying to not channel that

12:09

energy into food .

12:11

Okay , that's good . Yeah , I've been

12:13

. One of those mindset changes

12:15

I've been working on this year is I

12:18

am annoyed by a lot of my tenants

12:20

in my apartment buildings . Like

12:23

today , a guy called my heat's

12:25

not working , so that's

12:27

important , he's got little kids . I'm

12:29

like crap . So I got somebody out there

12:32

, busted him , went

12:34

through some hoops to get somebody there today and

12:36

it turns out that the circuit

12:38

breaker in his apartment was

12:41

turned off , most likely because

12:43

the door wasn't was open and the

12:45

cat was brushed by

12:47

it . So I'd spent

12:50

a couple hundred dollars to get the service call

12:52

that . Now I have to go back and say it's just

12:54

, you know . So I get negative thoughts towards that

12:56

and the whole being a landlord thing and I've

12:59

really been working on getting more positive about that

13:01

. It doesn't make me bad , but it

13:03

. But that's where , somewhere in my

13:05

mindset , I need a shift and a change

13:07

.

13:08

Yeah and

13:11

yes , people , I will ramble about

13:13

things that are off topic , so so

13:19

another reason that may lead to boredom or

13:21

stress eating is following or practicing

13:23

a really restrictive diet . Studies

13:26

have shown that for some individuals , restricting favorite

13:28

foods or labeling them as bad

13:30

may increase the likelihood of over consuming

13:33

them during the times of distress , again

13:35

to fix whatever thoughts and emotions you may be

13:37

experiencing at that time . So

13:40

, like the client with the trail mix

13:42

, she told herself she wasn't allowed to have it until

13:44

she couldn't hold back any longer and

13:46

then overindulged . So

13:48

, rather than eliminating foods that you crave , try

13:51

eating them regularly , but in moderation

13:53

. This might help you reduce your urge to snack

13:55

on those foods when you're bored Just

13:58

huge . That is yeah .

14:00

Yeah yeah , allowing

14:03

yourself that little bit makes a big difference . There's certain

14:05

things I know I just can't keep in the house because

14:07

I can't control myself . Like

14:09

a jar of peanut butter

14:11

there's no control there . I'm

14:13

bored , I'm going to eat a whole freaking jar of peanut

14:15

butter . So I do keep

14:18

now . I keep the peanut butter powder in

14:20

and I mix that with yogurt and that's a

14:22

nice snack . I can

14:24

do that , just substitute

14:27

, and it fills those cravings . But

14:30

yeah , when you're on a really restrictive diet like if

14:32

you're doing trying to do keto or something

14:34

and you really love muffins

14:37

once you have a muffin

14:39

you're going to just freaking eat some

14:41

muffins , you're not going to just stop at

14:43

one . And that's the bad part

14:45

about the really restrictive diets Whether

14:49

it's board eating or not , it's , or stress

14:51

eating , at some point you're going to break

14:53

and just go for it .

14:58

Okay . So that leads us

15:00

to tip number two . So

15:03

eating a balanced diet . To

15:06

truly overcome boredom and stress eating , we

15:08

need to maintain eating balanced diet to give

15:10

our bodies what it needs . So

15:16

when we talk about balance , we're talking about protein

15:18

, carbs and fats and they're going to

15:20

fuel you and keep you fuller longer

15:22

. And when our bodies feel full

15:24

, it'll be easier to ignore those temptations of

15:26

overcoming or over consuming

15:29

those cravings and not having them overcome you

15:31

for stressful or boredom eating

15:33

.

15:34

Yeah , it's absolutely imperative

15:36

to eat protein at every meal . The

15:40

plate method is great because it includes

15:43

the vegetables and the carbs , but

15:46

sometimes if it's just protein and a carb , that's

15:48

fine , or protein and vegetable that's fine

15:51

. But the main thing

15:53

is you need , anytime you eat , you

15:55

need to have a protein source with that , because

15:58

that helps slow down the digestion , keeps your

16:00

insulin from spiking and has a whole host

16:02

of positive effects in your body when it comes

16:04

to digestion and

16:07

longevity between wanting

16:09

to snack .

16:14

So this is the easiest way to reshape your plate

16:16

Filling half of your plate with the non-stargile

16:18

veggies , a quarter lean protein

16:20

and a quarter stargile carbs with minimal

16:23

healthy fats . So if

16:25

you struggle with veggies , trying different

16:27

types of preparation roasting them

16:29

, steaming them , eating

16:32

them raw , kind of playing

16:34

around to see which , spicing them up

16:36

, which works best .

16:38

Oh , seeing this avocado . So today

16:40

I was at the gym and one of Yana's clients

16:42

asked

16:45

her it's like I've been eating peanut butter and jelly every

16:47

day . What could I do

16:49

, what could I substitute with ? And I was like

16:51

an avocado . Me

16:54

and her client look at her like there's not

16:56

even close to anything close

16:58

to what a peanut butter and jelly gives

17:01

you versus stuff

17:03

. Like she was so quick with it Like , yeah , just having an

17:05

avocado , okay .

17:07

We were laughing , it was pretty funny .

17:17

So on top of the plate method . So

17:19

having the snacks

17:22

. Definitely want to make sure your

17:24

snacks are balanced as well , so

17:27

we should ideally have one small snack between

17:29

each of our larger meals , so that gives you about

17:31

two snacks per day . They

17:33

should be balanced . You'd want to include a protein carbon

17:36

, a fat , at each snack time , and

17:38

these are some easy ideas . So

17:41

the hard boiled egg and the berries . There's

17:43

the Greek yogurt with some berries and

17:46

some nuts , beef jerky

17:48

and an apple rice cake

17:50

, some deli meat and some

17:52

hummus , and then two

17:56

slices of turkey avocado

17:58

roll up and then a clementine .

18:00

Yeah , go ahead and take a picture of this if

18:02

you can , or screenshot if you're on your phone . This

18:05

is a good slide to keep handy for

18:07

when you're trying to figure out what you want a snack on . I

18:10

mean , there's a lot of different variations of

18:12

this that you can do , but these are just five

18:15

quick , easy ones that

18:17

you can really do anywhere . That

18:24

leads us to point number

18:26

three , I believe .

18:30

So us ? No , it's not point number three

18:32

no .

18:34

Oh , it was Definitely

18:36

.

18:36

staying hydrated is important . They

18:39

want you to shoot for 60 to 80

18:41

ounces of water per day . Thirst

18:44

and hunger cues start in the same place

18:46

in our brain . That is why dehydration

18:48

can often get confused with feeling hungry or

18:50

unsatisfied .

18:52

Yeah , that's fine . Every time Grace comes to me

18:54

and says she wants a snack , drink

18:56

some water first , because generally

18:58

that's the main thing , especially kids . They

19:00

don't drink enough water on their own

19:02

. You have to encourage them . A lot

19:04

of times when they want a snack , they actually just want

19:06

water and they don't know that . Now

19:09

we'll throw a little caveat in there of 60

19:12

, 80 ounces of water each day is a great

19:14

goal , but for years a

19:16

lot of people had the thought in their mind that they had to have

19:18

a gallon of water 128

19:20

ounces . They didn't realize

19:23

that that was actually dehydrating them because

19:25

it's flushing all their minerals out . So

19:27

if you're one of those people that like to carry

19:29

the gallon jug around and we need

19:31

to get some

19:33

electrolytes to add to your

19:36

water to help keep those minerals in balance

19:38

, you don't want

19:40

to be dehydrated from bringing too much water

19:42

. That's something that

19:44

commonly happens . Some water is good , then

19:47

more water is better . But

19:50

the old American adage the

19:52

will is good , then the whole other More is better

19:54

, yep .

19:56

All right , that leads us to strategy . Number three

19:58

is Now we're on strategy three Bring

20:01

up your routine .

20:07

So , so

20:09

daily habits become your routine

20:12

and your routine becomes your lifestyle , your

20:15

daily habits moving you towards

20:17

or away from your goals . I

20:20

read that earlier . There's a

20:22

guy who used to listen to Karsten

20:25

Anderson on Sports Talk Radio and

20:27

he was always funny because he made the best point . As

20:29

a married man , he's like every decision

20:32

I make is does

20:34

this get me closer to sex with my wife or further

20:37

away from sex with my wife ? I

20:39

read that just reminded me . It was so funny . It's

20:41

so true . When you're in that , for guys

20:44

in that married relationship , that's really

20:46

what we think about every time Is this getting

20:48

me closer or further away from being

20:51

with my wife ? And it's

20:53

the same with their goals . All

20:56

our habits are either pushing

20:59

us towards our goals or pulling us away from them

21:01

. We

21:05

think about building a house . A house is built on a solid

21:07

foundation that workers lay

21:10

, brick by brick , and

21:12

if you don't have a good , solid

21:14

foundation , you're not going to achieve

21:16

anything . You have to have the foundation of

21:19

habits , of good habits . That's what

21:21

our nutrition program really does is

21:23

we call it habit stacking , but

21:25

we start creating one habit at

21:27

a time that allows you to

21:29

get further and further into progress

21:31

.

21:35

So a few ideas to kind

21:37

of change things up is eating without distraction

21:39

. Take time to eat your meals and

21:41

snacks , and that doesn't mean when you're watching TV

21:44

or responding to emails or listening to an audio

21:46

book . Setting an alarm on your

21:48

phone to block off time on your calendar

21:50

. Number two is TV

21:52

time . This is such a boredom eating culprit

21:55

. So changing up your nighttime routine

21:57

or your weekend TV watching routine to avoid

21:59

consuming too many unwanted calories

22:01

, so

22:04

you don't want to become the bottomless pit in front of

22:06

the TV , first deciding

22:08

how many episodes or movies you're going to watch

22:10

and then setting an alarm on your phone to

22:13

go off right after this time , then

22:16

bringing with you a glass of water , a seltzer

22:18

or a tea . Remember we often mistake our

22:20

thirst cues for hunger . If

22:23

you do find yourself getting bored when watching , either

22:26

turn the TV off , do something else , read a book

22:28

or go for a walk . Changing up your

22:30

routine with anything improves your creativity

22:32

and your neuroplasticity , definitely

22:38

how the brain responds to new situations

22:40

or to changes in their environment . Pretty

22:43

much rewiring yourself for growth .

22:47

I forgot to change the slide . Sorry daily

22:49

habits . I

22:52

was going to say something about that . I

22:57

totally just realized I was on the wrong

22:59

slide and went out of my brain . So

23:02

you guys don't get to hear me ramble on that one . That's

23:08

a strategy for total game changer

23:11

. Learn your hunger and your fullness

23:13

cues . Okay

23:18

, so

23:22

the intuitive eating hunger

23:24

scale . I'm

23:26

trying to stay right about nine

23:28

.

23:30

That's not what you're supposed to be .

23:31

No , when I was a strong man , competitor was always

23:33

nine or 10 . I was

23:36

just trying to build that static strength and

23:38

make sure you recover from hard

23:40

, heavy workouts . It's very taxing

23:42

on the body , so I was always , but that

23:44

was when I was trying to stay over 300 pounds

23:46

and now I've

23:49

lost 35 pounds and

23:51

I stay at mostly

23:54

around six .

23:55

Yeah , that's ideal , I

23:58

think . So the most important thing you

24:00

can do to assure you are following your natural patterns

24:02

of hunger and fullness is to tune into

24:04

them . By learning more about your own hunger

24:07

and fullness , you can become more intuitive

24:09

as an eater . So using

24:11

this scale as a guide to

24:13

help you tune in and reestablish your natural hunger

24:15

and fullness cues . Different

24:17

levels feel different for different people , but below

24:20

are some things that they frequently recommend

24:22

for clients about

24:25

the various numbers on the scale

24:27

. So 10 is kind of like where you're

24:29

binging . You're really full that

24:32

you're almost physically sick , so

24:35

that's too much . Nine

24:37

is a Thanksgiving Day full , uncomfortably full

24:39

, food coma . I feel like you have to change into sweatpants

24:42

. Eight is slightly

24:44

uncomfortably full how you feel leaving a

24:46

good restaurant after a meal

24:48

slightly distended , roundness , fullness

24:51

to your stomach . Seven is

24:53

satisfied but not stuffed . Stomach

24:56

feels full and that there is a roundness to it , but

24:58

it's not physically uncomfortable . Six

25:00

is filling up but not full . The stomach is no longer

25:03

empty and is starting to feel more full , but you

25:05

still desire food . Five

25:08

would be neutral how you feel a couple hours

25:10

after a satisfying meal . Four

25:13

is thinking about food , snack hunger

25:15

, energy levels slightly low , slight empty

25:17

feeling to a stomach but no pangs . Three

25:21

is meal hungry . Stomach feels empty , but

25:23

not uncomfortably so . Maybe some very

25:25

slight nine , but nothing too strong

25:27

, low energy , thinking

25:29

a lot about food . Two is uncomfortably

25:32

hungry , hangry , starting to get shaky

25:34

, dizzy , slight headache pangs . Significant

25:36

nine and one is very uncomfortable

25:39

hunger , dizzy , faint , severe

25:41

headache , nauseous . So hungry you're

25:44

not hungry . So by

25:46

using this , begin rating

25:48

a meal or two each day to

25:50

see where you fall on that scale . Gain

25:53

your hunger prior to eating . Before

25:56

you eat , ask yourself am I hungry ? What

25:58

is my hunger level ? The ideal

26:00

time to eat is when your hunger level

26:03

is a three or four . Gain

26:05

your fullness before ending and then following

26:07

a meal . The ideal place to end

26:09

a meal is around seven , so

26:12

full and satisfied .

26:13

Yeah , that's pretty interesting . I

26:16

would say that's where I'd stay . I

26:19

do . I still am a lot in the habit

26:21

of eating based

26:23

on time from years of just bodybuilding

26:26

and strongman , and it's like every

26:28

three hours my brain clicks time to eat , time

26:31

to eat , time to eat . And

26:33

I've been trying to get away from that with

26:36

the new diet as I'm preparing for

26:38

the tactical games , but

26:40

I still find myself falling into that loop

26:42

because it's just what my body knows

26:44

what's convenient . So this

26:46

I'll definitely be using this a lot more

26:48

and making sure that

26:51

I'm actually hungry

26:53

and not just eating , because that's

26:55

what time it dictates that I'm . It's time for

26:58

me to eat . Right , where

27:01

do you stay at ? On the guide .

27:05

I'm probably like a six or a five

27:07

. I have a lot of energy when I'm fasted

27:09

, so I like to just kind of

27:11

stick on the edge there .

27:13

Do you do like a 16 hour fast

27:16

, a 16 eight ?

27:17

I have in the past .

27:18

No , not , I did intermittent

27:21

fasting for a little bit , but I

27:24

say I found that , yeah , it does shut off the

27:26

hunger Like I wake up . I

27:28

go to coach five and six am and I don't eat generally

27:30

before I go when

27:33

. Before years ago I would have

27:35

to eat as soon as I woke up , and

27:38

so that I don't get that hungry rate

27:40

when I wake up Right

27:43

around , I've trained myself right around 7.30

27:46

I start getting . I go from like

27:49

a five to a four and then three

27:51

really quickly and so then

27:53

I have to eat during that time .

27:56

I think the intermittent fasting is good . It does teach

27:58

you your hunger cues a little bit better . I

28:00

think it makes you more aware of it

28:02

and makes people , when they are

28:04

fasted , a lot of times they feel like they have

28:06

to eat or they need to eat , but a

28:09

lot of times your body needs a lot of energy

28:11

to do digestion . So , sometimes

28:13

it's kind of eye-opening for people

28:15

.

28:16

Yeah , that's nice . That's

28:18

a nice slide . I like that .

28:24

So if you aren't quite sure if you're hungry or not

28:26

, here are some helpful distinctions

28:28

. Physical hunger comes in . Your body is in

28:30

need of energy . You will notice

28:32

physical signs such as stomach growling

28:34

, fatigue or even headaches . Thoughts of

28:36

balanced meals and snacks will probably sound

28:39

appealing If you feel it in your mouth

28:41

. Double check your hydration . When

28:44

you experience emotional hunger , you may

28:46

start to crave specific foods without the traditional

28:48

physical hunger signs . If your typical

28:50

balanced meals aren't sounding appealing and

28:53

you have that one thing you want , whether it be salty

28:55

or sweet , odds are it's an emotion

28:57

or stress calling for food instead

28:59

of hunger .

29:00

And that's where changing what you're doing

29:02

makes a difference . Take your mind off it . I

29:05

know jumping on the treadmill because

29:07

I have the walking treadmill down in my

29:09

living room . That definitely

29:11

helps . Or if I'm at the gym , sitting at my

29:13

desk doing work in the office , getting

29:15

up and walking around and talking

29:18

to people on the floor , that helps

29:21

relieve that thought of

29:23

that stressful

29:25

eating .

29:25

Right the boredom eating .

29:26

Yeah .

29:26

Okay , and

29:29

then number five is we need to practice

29:32

mindful stress management .

29:37

That's a tough one .

29:40

Yeah . So

29:43

this is to practicing stopping

29:46

to be mindful when managing stress , when

29:49

a stressor has triggered you and you

29:51

are about to react . Follow these four steps

29:53

. So slow down , take a breath

29:55

, observe what are you feeling in

29:57

your body . Are you thinking what other possibilities

30:00

exist ? Proceed considering

30:02

multiple possibilities .

30:05

That's good . Yeah , yeah

30:09

, I try to

30:11

do that . Something

30:13

makes me mad at the gym or something happens

30:15

. I definitely have to take

30:17

a minute before I respond , especially

30:20

when people quit . They send

30:22

me their intent to cancel a form . I

30:26

don't know what . I know the person and

30:28

I know that , for whatever reason because

30:30

I think , because they feel guilty that they're quitting

30:32

, they write asshole comments

30:35

the gym's dirty

30:37

and it's too expensive , it's

30:41

below average price of gyms and it's not

30:43

because we have somebody that comes cleans every

30:45

day . But

30:47

I instantly want to respond with a

30:49

middle finger emoji . I

30:53

hold it back and I have to go

30:56

through these steps and

30:58

just realize that they're hurting themselves

31:02

and that's why they're

31:04

feeling guilty that they're quitting . I blame it on

31:07

them .

31:08

So I don't

31:11

know if that's accurate or not , but so

31:17

this talks about the client

31:19

that was reaching for small handfuls of the trail

31:21

mix when she was faced with additional stressors

31:24

. She was able to slow

31:26

down and practice stop . She

31:28

learned how to identify if she was really

31:30

hungry and if she started

31:32

to prioritize planning her meals better for the week

31:35

. While she does still enjoy the

31:37

trail mix , it's done mindfully , in a way that

31:39

helps her feel her best and make her progress towards

31:41

her goal . So

31:50

kind of diving into the principles through

31:52

the nutrition program that we're using , the HSN

31:55

, so adding more whole foods into

31:57

your diet . So these are going to

31:59

help with health-related goals . They

32:02

have helped so many people take control of their health one

32:04

habit at a time . So this is

32:06

number one .

32:07

Yeah , absolutely . And

32:09

since November I've really concentrated on like

32:12

I stopped drinking bangs and I stopped doing

32:15

all the added sugar stuff and

32:17

really focusing on a whole food diet

32:19

. God man , you feel so much better . You

32:22

know , and that was a big part I haven't really monitored

32:25

my macro intake

32:27

or my calorie intake , but

32:29

I was able to drop 35 pounds just

32:31

by cleaning my diet up , and

32:33

that it's

32:35

a good 35

32:38

pound . It wasn't like I lost a bunch of muscle

32:40

because I did a quick 30-day , you know

32:42

, super restrictive calorie diet . That

32:44

led me , that left me wanting to eat

32:46

a bunch of garbage . I

32:48

just , you know , eating whole foods every day , eating

32:51

a couple pounds of beef and some vegetables and

32:53

some crap . Ton of potatoes . You

32:55

know how many potatoes I eat . My

32:58

pile of potatoes in the morning it's

33:00

1200 grams weighed out . So

33:02

it's just , it's like a little mountain Mountain

33:05

of potatoes . Yeah , but

33:08

I feel great and I don't have

33:10

the ups and downs like I do when I'm

33:12

doing energy drinks and doing

33:15

a cereal for breakfast or

33:17

even rice . I

33:20

love rice , but it

33:23

definitely makes me eat more and

33:25

that's why I like the Strongman , because it's

33:28

so fast , digest

33:30

, so fast that I would constantly eat , eat , eat

33:32

, eat .

33:34

And that's something easy that they can do . You know

33:36

, like the whole foods . Just

33:38

anybody can do that Eating

33:40

the plate method . So choosing

33:43

the whole food options less processed foods

33:45

they're packed with sodium , fat and

33:47

sugar and then doing the plate method

33:49

. So half non-starchy veggies , a quarter

33:51

lean protein , a quarter starchy carbs and

33:54

mindful of healthy fats .

33:56

And remember , if you're craving peanut butter and jellies , you

33:58

can have a cup .

34:04

Focusing on balance is the

34:06

principle number two . So that's

34:09

when we're talking about all the meals and snacks having

34:11

a protein , a carb and a fat . So

34:14

pairing each meal and snack with all three of these macronutrients

34:16

will keep you full or longer . And

34:21

then number three , which is limiting the amount of added

34:23

sugar you consume daily . So

34:27

the AHA recommends no

34:29

more than six teaspoons for women and nine

34:31

for men . The average person consumes

34:34

over 150 pounds of sugar per

34:36

year , that's 46 teaspoons per

34:38

day . It's not surprising that

34:40

sugar is super addicting and

34:42

feels hidden in almost every food product

34:44

you find in a package .

34:45

Yeah , that stat always blows my mind . But

34:48

then when you see like how much sugar is in one

34:50

can of pop , it's literally like

34:53

half the can

34:55

. You know , if you drink

34:57

two , three cans or a Starbucks

34:59

coffee with all the garbage in , it is

35:01

half the coffee cup full of just

35:03

sugar . Right , and it's

35:06

like no wonder why our society is getting

35:08

so fat . It's ridiculous , all

35:11

right . So we got some frequently asked questions what

35:20

should I eat around my workout ? That's

35:24

always a good one . Getting

35:27

around your workout to gain muscle , lose fat

35:29

, increase energy or any health and fitness

35:31

goal is important . Aim to have

35:33

healthy carbs and protein before and after your workout

35:36

. If you put gas in your

35:38

car , you wouldn't expect . If you don't put

35:40

gas in your car , you wouldn't expect it to go

35:42

anywhere , would you ? So you got to

35:44

fuel your body . One of the great things you

35:46

know I actually just did an Instagram

35:49

video about this the other day is

35:51

so many people are like you got to have that

35:54

post workout protein immediately , within

35:56

30 minutes , in order to utilize

35:59

it . It's just not true , especially

36:02

if you work out fast , like you do

36:04

at 5 am . Yes , eating

36:07

something immediately will help fuel

36:09

and help you recover , but

36:11

if you work out in the afternoon or after

36:14

a couple of meals , you have that

36:16

fuel in you and if you're eating a whole food diet

36:18

with good protein source , some

36:20

good carbs , your diet

36:23

is going to naturally fuel your workout

36:25

and then your post workout meal is going to naturally

36:28

fuel it . So you don't

36:30

have to be hyper sensitive to to

36:32

, especially unless unless

36:34

you're , you know , a CrossFit Games

36:37

athlete or you know you're playing college

36:39

football or something like that it's just eating

36:41

whole food , whole meals , all

36:44

throughout the day . You're going to be fine on

36:46

the nutrient timing portion .

36:53

This talks about , you know , not loving veggies

36:56

, so we've heard this a lot

36:58

. But what if you just haven't found

37:00

the way that you like them ? So we talked about , you know

37:02

, roasting them . They're crunchier

37:04

, they're not as mushy . If you're steaming

37:06

them , adding like a good seasoning or

37:09

some hot sauce , eating

37:11

, finding ways to sneak them into smoothies

37:13

, mixing them into

37:15

things definitely a way , a

37:17

way to find them , sure

37:19

.

37:20

I know these last couple of slides for you guys that have been

37:22

on our last couple shows know

37:25

that , yeah , this is these last couple of slides

37:27

are repetitive , but

37:30

it's . It's so important to us

37:32

to get this information

37:34

out because we have new people on every call that

37:37

this , these couple of little frequently

37:40

asked question slides

37:43

, or everything you need to start becoming healthy

37:45

, and that's so . That's why

37:47

it's at the end of every one of our slides

37:49

shows , because because of how much we

37:51

believe in , how important it is

37:53

to follow these simple steps .

38:00

So where should you start ? We

38:02

recommend starting with one thing . So

38:05

maybe it's something you already have

38:07

in mind , or maybe it's one of the things

38:09

we discussed today , but

38:11

the best and fastest way to reach your goals

38:13

is to work on , you know , one-on-one

38:15

with

38:19

a nutrition coach to build

38:21

an individualized plan . So

38:24

that's that's primarily what the

38:26

nutrition program is is working on

38:28

a habit , and if you

38:30

conquer that habit for the first four weeks

38:32

it's , you know , 80% likely

38:35

to succeed with that habit . So then

38:37

we start habit stacking and we can start

38:39

layering things on .

38:41

One of my favorite habits I did when we went

38:43

through this program back and then we

38:45

started it in beginning November . My

38:49

favorite thing is I added in shutting

38:52

the TV off at 9pm . So

38:55

before that , you know , I'd be watching like some Marvel

38:57

show or Star Wars or nerd and out

38:59

on something , and I'd be up to

39:02

10 or 11 and I'd get up at you know

39:04

, 4 , 4 , 30 every day and

39:06

I would just exhausted . But now

39:08

I start my evening

39:10

routine . I shut the TV off at 9 , no matter

39:13

what , and I start my bedtime

39:15

routine and I slept

39:17

so much better in my recovery . It's

39:19

so much better because I'm getting the sleep on

39:22

you . I track my sleep with my aura

39:24

ring and most , most

39:26

days it really I've

39:28

noticed a huge difference , just that out

39:30

little hour , hour and a half extra

39:32

. So

39:40

if you had about our nutrition coaching

39:42

program , give us a quick

39:44

rundown of what do you

39:47

feel it is .

39:50

I mean , it's really about building

39:52

better habits , intentional

39:55

habits . Those habits

39:57

are going to become routine for

40:00

the

40:02

clients , so then we can

40:04

work on things that are specific to them , whether

40:06

that is cutting out sugars

40:09

or focusing

40:11

on adding whole foods or proteins

40:14

with every meal and snack , or intentional

40:17

, with something that they want to work on an exercise

40:19

. It really could be anything , but

40:21

it has to be something that we can

40:24

, that they're confident in , that they can do . So

40:26

we want to make sure that it's feasible , so it's realistic

40:29

and

40:31

that it's something getting them

40:33

closer to their goals and

40:36

something that they can do in the long run . So

40:38

it's really like a longevity

40:40

kind of program . It's not a quick fix

40:42

. It's not as simple as

40:44

cut out all carbs for 12 weeks

40:47

.

40:47

Yeah , our program is a very healthy

40:49

approach . Using

40:52

the HSN method is . They've helped

40:54

over 40,000 people around

40:56

the world taking control of their health , like

41:00

2000 , I'll say

41:02

2000 CrossFit gyms that

41:04

use the HSN system . Yeah

41:06

, now we

41:08

use their platform , but it's our

41:10

knowledge that we're implementing . When it comes

41:13

to the habit stacking

41:15

and stuff like that and

41:18

I've been in the fitness industry for almost 30 years

41:20

I've wrote myself thousands

41:22

of meal plans , help thousands of people

41:24

get fit and strong

41:27

and reach their goals Coach

41:29

Jessica has been in the fitness industry

41:32

for close to 10 years . Right

41:34

, we've

41:36

been around the block and if

41:39

you're looking for additional help , we're

41:41

here . Jessica has taken

41:44

on , has five spots available

41:46

coming up for

41:49

April . So if you want in

41:51

, in the workbook there's a QR

41:54

code or you can respond to the email

41:56

that gave you the link to

41:58

this and say , hey , you want to call with Jessica

42:00

and the call doesn't

42:02

cost you anything . You can sit down

42:04

. It's like a 20 minute full call .

42:06

Yeah , just like a goal setting kind of call

42:09

, or we can even do it in person , whatever is more convenient

42:11

. A lot of times people don't really

42:13

know what they want , so

42:15

we kind of try to figure out a linear path to

42:17

kind of figure out what

42:20

is something intentional that is

42:22

going to make something better in their daily routine

42:24

or in their sleep or in their nutrition

42:27

. So we'll kind of kind of dig into

42:29

the why and then figure out . You

42:31

know what we can make , make work Right

42:35

.

42:35

So now we're going to stop the screen share and we'll start

42:37

answering some questions , hopefully

42:40

see if we have any in the chat . Where's

42:51

the chat ? Oh , there's no questions

42:53

. All right , anybody have any questions ? You can

42:55

unmute and fire away Anything

43:00

fitness health related . Hey

43:03

.

43:03

Patty . Hey

43:07

, I don't have a question , I just have a comment . This was

43:09

amazing . I know it's super helpful . Jess

43:12

, I will be in touch with you . One thing that struck

43:15

me is the because

43:17

I keep hearing you guys . You know , I'm trying to really

43:19

increase my protein and so every

43:21

time I come home from the gym , even

43:24

though I'm not like sometimes at hungry , I

43:26

kind of feel like I have to eat . So

43:28

I'm hearing that that's

43:31

not really necessary . I guess you know . I don't know

43:33

if you can , because

43:35

I'm not really hungry , you know . And

43:37

then my other question go ahead .

43:39

No go . Yeah , it's not super

43:42

important , it's

43:44

, especially if you have , you know , some

43:46

little bit of protein before you go to the gym . That

43:49

protein takes , you know , two to three

43:51

hours to digest . So you go

43:53

eat a little bit of something before the gym

43:55

, you work out and long

43:57

after that workout , that protein and that meal you

43:59

had before the gym is still digesting . Yeah

44:02

, and you're still getting

44:04

those nutrients in . If you don't

44:06

eat anything before you come in , then

44:08

I do recommend trying to have something , you

44:10

know , a couple of hard boiled eggs

44:13

, a little bit of carbs , and that will

44:15

help with your muscle recovery , because you want to

44:18

get those nutrients in and

44:20

have nutrients in your bloodstream

44:22

for those of muscles , because you just attacked

44:24

them and so they need

44:26

that relief .

44:29

I didn't get a screenshot of that one slide that

44:32

talked about the numbers . Like you were at

44:34

a nine or whatever .

44:35

Okay .

44:36

That'd be great if you could hear that . Somehow I took some other

44:38

ones . That's all . Thank

44:40

you guys very much .

44:42

Yeah , yeah .

44:45

Are we got any other questions from anybody ?

44:48

Yeah , I thought it was great .

44:51

Great .

44:52

And Kevin was here with me listening to Good

44:56

. I think he .

44:59

Yeah , I have . I actually have a question . Okay , so

45:02

what happens if you

45:04

just you hydrate enough , but

45:06

you're just sick and tired of drinking water

45:09

and you want some kind of flavor in your life

45:11

instead of coffee or tea . You

45:13

know , like , let's say , you want an Arnold Palmer ? What

45:16

would you recommend ?

45:18

Water . I

45:22

would get one of the electrolyte packets

45:26

and just add

45:28

that to your water . That'll help .

45:30

I mean even lemon , I do lemon water

45:32

, I mean people do it for health benefits

45:35

, but it's just for flavoring .

45:36

Yeah , lemon , lemon water or cucumber

45:38

water . Limes yeah

45:40

, those , those adding those things help

45:43

quite a bit .

45:44

Yeah , they have like the water bottles that you can put

45:46

the fresh fruit in that's supposed to like diffuse

45:48

out as you drink it where it like doesn't

45:51

get all soggy in the water bottle . So

45:53

there's that . But yeah , the

45:55

the element packets are probably

45:57

one of the cleaner .

45:59

Yeah , so electrolyte packets have

46:01

you tried those ?

46:03

I have never had them .

46:04

Okay .

46:04

Yeah , those are good . The non-tablets

46:06

are pretty good .

46:07

Okay , all right

46:09

, I'll look into those . Appreciate it , guys , yeah .

46:11

Yeah , thanks , this was really awesome yeah .

46:13

It was really awesome , all right .

46:14

So we got a question from Jenny Is

46:16

it better to eat prior to workout or

46:18

post workout ? Well

46:21

, like I was just saying in a second , if you eat prior to

46:23

going to workout , it's going

46:25

to fuel your workout and it'll fuel

46:27

you after the workout as well

46:30

. If you're somebody that works out at like

46:32

five in the morning and you can't eat , then

46:34

just when you , when you get done to the workout

46:36

, have some food , it's . It's

46:39

unless you know , unless you're a uh

46:41

going going like to the Olympics

46:44

or your professional box , or that's

46:46

when the nutrient timing really gets

46:49

into . Really something to

46:51

think about . But for our

46:53

general purposes it's uh

46:55

, it , it doesn't

46:57

really matter that much . Should

47:00

there be a protein target ? Are you talking about

47:02

per meal or pre-workout

47:05

, post-workout ? So

47:11

generally , a

47:13

good meal is between 25 and 30 grams of protein

47:15

. If

47:18

you target that , if you hit that , which is

47:20

like a couple of hard boiled eggs

47:22

or six ounces of chicken

47:25

, you've hit that

47:27

. Or four to five ounces of beef , depending on

47:29

the cut of beef , you've hit

47:32

that protein requirement . And

47:34

eggs take , I think

47:37

, up to six hours to digest fully

47:39

, so that whole time they're releasing

47:41

amino acids and proteins

47:44

into your bloodstream . Same

47:46

with steak . As a long digester , chickens

47:48

, I think two to three hours . So

47:51

yeah , just 25

47:53

to 30 grams of protein and you're

47:55

good . Match that with carbs and

47:58

you'll be doing all right .

48:00

Yeah , some people just cannot eat before

48:02

they work out and

48:05

that just depends on what you are

48:07

doing . It might be different depending on the training

48:09

that day . Yeah , absolutely . So

48:12

just figuring out what works

48:14

.

48:18

Then , jenny , if you want to just set up

48:20

a consultation too , just to talk

48:22

with Jessica and

48:25

get some of those questions answered too , you can as well

48:27

. Okay

48:30

, are you on mute ? I see you moving .

48:35

I was on mute but I did have a question about

48:37

eating more vegetables

48:39

and the stuff and

48:42

I have been trying that like green

48:44

powder . How do you feel about

48:46

that as a way of getting

48:48

you know some

48:50

greens in for the day ?

48:52

Do you want my politically correct answer or my

48:54

real answer ?

48:57

Whatever one you want to give .

48:59

I'll give you the way Dad would have told

49:01

you it's garbage .

49:07

Yeah , I got it and I

49:09

saw it's like oh , two servings of whatever . And I'm

49:11

like okay , you know I'll get it , I'll just drink

49:13

it down real quick and that'll be , like you

49:16

know , whatever . But it's like , is

49:18

it .

49:18

If it's too good to be true , it's

49:21

too good to be true . You know

49:23

it doesn't replace it . It doesn't

49:25

replace the fiber and the cellulose and all

49:27

the stuff you get when you're eating those vegetables .

49:29

Because it's broken down right .

49:31

It's already processed and broke down . Most

49:33

likely the vitamin minerals in

49:35

there are already dead or the vitamins are dead

49:37

. They're denatured

49:39

because it's been processed . So

49:42

it's the fresher the vegetables

49:44

, the more vitamins it has . So

49:47

when they dehydrate it and do all that stuff to make that

49:49

powder , it just denatures

49:51

all the vitamins .

49:52

So they have to heat , treat it , which breaks

49:54

down the

49:57

only benefits of all of it , really yeah

49:59

.

50:00

The only reason why you have it yeah .

50:03

I thought I was doing something right , okay , but

50:05

you are .

50:07

You just got a huge PR on a run the other

50:09

day I'm so proud of you for that .

50:11

Yeah , woo-hoo . Thanks Nice .

50:14

Yep .

50:15

Yeah , the supplement

50:17

market . They know how to market towards

50:20

people that are , you

50:22

know , willing to buy that stuff . A lot of that stuff

50:24

is not third party tested and has

50:26

a lot of heavy metals and some of those things , especially

50:28

things that are a greens powder

50:30

if they have any root vegetables , and then things like that

50:33

.

50:33

Yeah .

50:34

Yeah .

50:36

All right , guys . Thank you so much

50:38

for attending . I think we're going to wrap it up

50:40

. I think that's all the questions for today and

50:43

we'll see you again next month . Jess

50:47

and I are going to a nutrition seminar , so

50:49

I don't know what

50:51

our date is . We'll have to

50:54

look and probably the Tuesday before

50:56

we leave or the Tuesday after we get back

50:58

so we can discuss it . But

51:00

anyway , guys , we are excited that

51:02

you were here and if you

51:04

have any questions , just respond

51:06

to the email I sent earlier with this link and

51:09

I'm happy to answer them and help you out . Guys

51:12

, Talk to you later that

51:19

was good .

51:24

Yeah , yeah that . Tuesday at work .