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Welcome , my friend . You are back for

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more from the Dairobi Health Show . Today I'm talking

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about five weight loss cheat

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codes , and if you're wanting to lose a few

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pounds , these could be really great

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. You might think that I

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, as a long-term , sustainable

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health kind of a guy , ought

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not to be talking about cheat codes

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. However , there's

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a place for them . Sometimes we just

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want stuff that's easy . Sometimes we're

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not ready to make a wholesale commitment

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to our health . We

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got other things going on in our life . We

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might feel like we want to lose a little , but

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we're just not ready . But

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it sure make us feel good if we did something simple

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that worked , and

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so this is how I define a

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cheat code . As I thought about this that

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there are certain things that when we do them

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, they don't take that much effort

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, they're very easy to understand , et cetera

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. And there's a bunch

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of them out there in the health space and

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sometimes people do this crazy

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stuff . And

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bowl testicles is

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a thing . People eat them thinking they're going to get some

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health benefit . Freezing yourself

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in a lake is highly popular

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. Cutting

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carbs these are

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all examples of things that people try

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for a while and stop doing . Now

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don't get me wrong If you're doing cold therapy

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, bless you , that's

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fine . I actually do some

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cold therapy myself . As a matter of fact

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, I do it every day . I

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don't have a plunge , I don't have a

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frozen pond near my house , but I do

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have a cold setting on my shower

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. This morning I was kind of sore I've been

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working out really hard recently and I just

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felt like a hot bath . I literally turned

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on the heat , only hot some

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Epsom salts and I just soaked myself

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to kind of hot

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some Epsom salts and I just soaked myself to kind of , you know , get over some soreness I was feeling

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. But immediately I got out I turned on the cold

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shower all the way cold , and I just

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stood there and had it cool me back down

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, and I love that habit

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. But is it the kind of thing that a

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lot of people want to do ? And there's parts of the world

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you can't really do it because your water is

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just not that cold . Anyways , enough about that . There's

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hard things to do and there's

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easier things to do . So

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here's the rules about cheat codes . Number

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one they got to be straightforward and

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easy to understand . Number two they

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should not require a significant amount of willpower

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. Number three they need to be effective

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and promote weight loss with minimal

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effort . Number three they need to be effective and

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promote weight loss with minimal effort . And number four they should

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not be gimmicky or trendy

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. They should still be

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part of a sound , long-term

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, comprehensive health plan . Those

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are my rules , because I don't like anything that's

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short-term . I

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don't like stuff that isn't sustainable . I like stuff

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that's along the lines of what I just said . It's

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why our dyrobi undiet is

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based on real world principles that anyone

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can follow for a very long time and they'll

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reach their ideal body weight . It's just a matter of time

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. But if you're not ready for a full program , I'm

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going to give you five things right now that I think

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are powerful cheat codes that you could

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do right away without having

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to eat the whole elephant . So here we go

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. The first one has to do with water

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. Now , we all know

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we should be drinking more water , and

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I can't believe , when I do my free coaching for people , how many of them I say how are

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you doing with water ? Oh , I could do better . I hear that over and over and over

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, and so I know that

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water is an area

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that a lot of people struggle with . However , it

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keeps my rules . It's

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not gimmicky , it's not short term . It

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can be highly effective and

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in this context , as a weight

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loss cheat code , all you

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have to do with the water is

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, if you're going to do the minimal amount of effort here

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, all you have to do is drink a large

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glass of water before you eat each time

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. That's it . That's not that hard

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. It doesn't require a lot of willpower . It's

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pretty darn easy to understand . But

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there are studies on this and they show

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that people who drink a large glass

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of water before they eat feel

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somewhat full before

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they start eating , and so

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they don't eat as much food . Water

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is accessible to everybody . It's

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something that you can easily do and understand

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, and all you have to do is

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drink . Put out that glass

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of water . Many people have a glass of water with their

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meals anyway , but

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drink the whole thing first . That's

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the hack . Okay , drink it first . Don't drink

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it along with Drink it beforehand

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. Now , along with

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this , we could go a little bit deeper . If you

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drink more water and you cut back on

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sugary drinks , alcohol and juices

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, etc . That would

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just pour gas on the fire . So the minimal effective

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dose of this concept is a

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large glass of water before every single

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meal or snack that you

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eat , and that truly

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is a powerful health hack . You

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will consume up to 20%

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less calories by drinking

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a large glass of water before you eat . So

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there you go Powerful health hack

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and very good for your health . Otherwise

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, a lot of bang for your buck in that one . The

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second one is one that I follow and

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it works for me , because one

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of my biggest health weaknesses is

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I have a sweet tooth , I love

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sugary and salty treats

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, I love chocolate , and

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if I don't control myself , I can binge

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, and so I take

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my treats and I store

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them out of sight . I don't

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keep them in the kitchen and

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, believe it or not , this makes a big difference . I

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got this tip as I was getting my training

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in precision nutrition as a nutritional coach

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, and they

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taught it as a principle

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that they believe is more powerful

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than telling people to cut out sugar entirely

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. As a matter of fact , the research

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shows that people who are told to cut out sugar entirely

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will more

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often than not come back harder than ever

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and binge and

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eat more . But if you tell them , you get

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to have some sugar in your life . However

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, just store it outside

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of the kitchen anywhere . For me , we have a

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basement with a cold storage room and

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I keep it there . And

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you know what ? I don't feel guilty when

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I go to get a treat . I try to keep it down

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to two or three a week . I go down there , I grab

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a treat that I'm going to enjoy

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and I eat it slowly and mindfully and I

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enjoy it a lot . But if it's in the pantry , I'm

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not going to eat two or three a week , I'm going to eat

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eight or 10 . I

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don't know , but it's why I don't keep

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them in the pantry , but

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it's why I don't keep them in the pantry . Next , use appetite suppressants . Why appetite suppressants

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work is because they suppress

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your appetite and

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they're easy . Again , not much willpower

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involved , a little bit of money . Spend your money

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, get the appetite suppressants , take

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them . I take an appetite suppressant every

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morning and every evening . Now

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in in Dyrobi , we have three products

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with appetite suppressing qualities . We

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have pounds and inches drops , which we're most famous for , but

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we also a lot of people don't realize this we put a full dose of chromium

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GTF in Mimi's Miracle . Multi Chromium GTF is

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an appetite suppressant , a very powerful

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one , and chromium , by the way

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, is one of the trickiest nutrients , because it's

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very hard to get enough

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chromium from your diet and your body isn't

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very good at storing it . If you don't eat it , you

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don't have it . And it not only controls appetite

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, aiding in weight loss , it also controls

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not controls , but aids

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in blood sugar management and

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lowered cholesterol . Pretty powerful

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stuff . Then

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we also have it in Mimi's Miracle Fasting Booster . So what I do is I take a dose of Mimi's Miracle

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Multi every morning , because that's my multi . I

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also take a shot of pounds and inches drops

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in the morning and

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that helps suppress my appetite throughout

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the day , so I have less appetite . After

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dinner I take more pounds and inches

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drops and I take Mimi's Miracle

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Fasting Booster We'll talk more about that in

8:31

just a minute and that not only

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helps me to decrease my appetite so

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that I don't eat after dinner , but what it

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also does is prepare all those neurological

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and physical pathways that

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are going into play in a fasted

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state . So that's helping your

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body to not only lose weight but detox

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, sleep better , hormones reset

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as you're preparing for the evening

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, etc . Etc . Etc . So I

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use all three . If you're only going to get one

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, I'd recommend you know , specifically as

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an appetite suppressant , I'd recommend

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pounds and inches drops , but

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if you're a serious faster , mimi's Miracle

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Fasting Booster is a great product as well . Check

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them out at dyrobicom . But

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these are cheat codes because they

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are easy , it's easy to understand

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, it's easy to do , it doesn't require a ton of willpower

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. All right

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, the next one weight

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loss . Cheat code number four increase protein

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intake . This

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works because it helps us feel full longer

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. It's essential for muscle repair

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and growth , obviously , eating protein

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rich . Also , though and this is what a lot of people don't

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realize it

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increases your metabolic rate due

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to their high thermic effect . Not

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only that , but when people prioritize

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protein , they

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tend to eat less carbs , and carbs

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are the . You know I'm

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a fan of healthy carbs . However

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, in our society generally

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, too many people don't eat enough

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protein and they eat too many

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carbs , and that's what puts on the weight

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over time . And they eat too many

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carbs , and that's what puts on the weight over

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time . So

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all you have to do is portion your plate better and eat the protein first . So when we say prioritize

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protein , I mean have some protein with every meal and

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even eat it before you eat any

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of your carbs , and so by making

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a shift again , does this require a lot of

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willpower ? Not really . Most proteins

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are delicious . You know part of a

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healthy meal who doesn't love ? Like a Sunday dinner

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with meat

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, potatoes , veggies , etc . And

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by simply portioning your plate differently

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, with more protein , a little

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bit less carbs , this will

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make a big difference in your health and

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your weight over time and

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you'll feel better and have better repair

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and recovery as well . And

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number five this one

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you might think doesn't deserve to be called a cheat

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code , but I've included it

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in here anyway because it's so powerful , and that is

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stop eating after dinner

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. Consuming calories

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later in the evening is linked to weight gain

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. The calories consumed

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after dinner are the worst kind

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. No one craves broccoli at eight o'clock

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at night . All you

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do is stop eating after dinner or

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, worst case , if you got to have a little

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snack , don't have it after seven o'clock

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at night . Do your best . Now

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you might feel like this one isn't

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a cheat code because it can

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be hard , but the reason I'm including

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it is not hard for everybody . For

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a lot of people , stopping eating after dinner

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is something that's not

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that hard to do and they could do

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it right away , and it doesn't require

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money or much effort at

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all . It did for me . I'll be honest . It took me about

11:44

60 days before

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I was over my cravings after dinner

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, but that's not

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always the way it is for everybody , and

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because it's stopping doing something

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versus developing a new habit , I

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think it's a cheat code anyway

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. So

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this one is

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aided , of course , by two of the other

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ones , which is an

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appetite suppressant with dinner and

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prioritizing protein . Protein

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will help you feel fuller longer

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, delaying the onset

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of hunger before bed . And there's

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another one that comes into play as well , and that's water

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of hunger before bed . And there's another one that comes

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into play as well , and that's water . You

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can drink water , of course , and should be drinking water after dinner

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, and that also can be surprisingly satiating . So these

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five things are fairly simple , simple

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to understand , fairly simple

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to do . Some of them take a little bit of effort , but

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not too much . Yet over

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time , they can lead to pretty drastic lifestyle

12:47

changes . And , again , these

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are all things that , as

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you implement them , they're part of a long

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term . These aren't fads , these

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aren't gimmicks . These are all sound

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nutritional principles that , when

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done , can move the needle without

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you having to make a huge investment

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into your health if you're just not ready for that

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at the moment . I hope these help

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. Hope you've enjoyed them . This is Dave Sherwin

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, wishing you health and success .