0:02

do you want to learn how to get healthy perform at your best and create body composition changes that lasts in this

0:07

podcast we're going to talk about all things Fitness Nutrition health and mindset you're going to learn how to create real results and most importantly

0:14

how to maintain those results in the long run I'm your investors I'm Christine and Dally and you're listening

0:19

to talking nutrition

0:24

[Music]

0:34

oh there we go that's the intro for the week

0:40

oh my God oh my God all right what's up guys

0:46

a bonus episode today we uh we've been getting a lot of questions

0:52

and um the questions are uh piling up so we figured let's squeeze in a bonus

0:58

episode so this week we actually have two so this will be launching on hey what do you

1:04

want to do Wednesday or Thursday let's do Thursday sounds good oh so we're gonna launch two in a week I like that yeah yeah sweet just to try it out you

1:11

know yeah why not let's do Thursday because then there's like a good amount of time in between yeah okay

1:19

no idea what data is but we'll figure it out I keep it to the point here hey um so we

1:26

have a lot of questions as always thank you so much for submitting this stuff we got a lot of good stuff we actually want

1:31

to basically dive right into it um if you could do is a huge favor please drop us a five star rating over

1:37

and or review I always have a hard time saying that I should try to not rush it so much but drop is a review

1:44

we would highly highly appreciate that and uh yeah let's just jump in with the

1:49

first question Christine yeah so I had someone ask about the step counter and

1:55

I've posted a few times on my Instagram but I feel like people don't see all my

2:00

content so that's cool ones yes um so I I we've talked about it before

2:06

but I uh used to use my Garmin watch

2:11

um which I really liked I mean I used it for a long long time and I still use it sometimes but now it's more so just for

2:18

style because I was really only using it for steps and and a watch

2:23

but uh I kind of wanted to get away from Electronics

2:29

um just have days where like I was not I had nothing you know no electronics on

2:35

me so I started I got this this pedometer um and you just clip it onto your pants

2:41

and I started using it I'm like okay this is like way more accurate right

2:47

um and I just started using this so it's the 3D fit bud and

2:54

I love it um people are like well one client she started using it and she's like I keep

2:59

forgetting to put it on I'm like okay put it in okay put it in the bathroom so

3:05

what I do is every night before I go to bed I put it on the bathroom counter and then when I go in there in the morning I

3:11

take it and put I put on my pants it's like making it very obvious

3:17

um so that's like a way so you don't forget because it's easy to forget honestly uh

3:24

anyway we're gonna put the link in the the bio no the link in the show notes

3:31

show notes I'm so used to saying bio

3:37

um and I really like it and you know I just I just like it from the standpoint of

3:43

being able to kind of to unplug from like everything but I used it on a daily

3:48

basis now so yeah yes they're good it's it's just like

3:55

it's easy and and honestly like I used to also forget in the very beginning but it's just something that you're used to

4:01

and I'll use it all the time and um yeah I do prefer it as well it's um actually I haven't been using my

4:09

whoop in a long time now that I think of it basically for a similar reason I was

4:14

like well you know it's it does add up cost wise like you know yeah I was thinking like how much do I actually use

4:20

it because I aim to go to the you know go to bed at the same time anyway wake up at the same time

4:26

or if if that's all like if I'm just tracking sleep then I'll just focus on consistency and just leave the tracker

4:32

out you know yep so uh yeah we'll link that down below

4:37

in the show notes next question from Anders who's from uh Trump said here he said how do you stick

4:45

to your diet when you start feeling unmotivated and just want to quit now first of all actually time this

4:50

recording I put a post up yesterday called motivation is or why

4:55

motivation is I like motivation in a way that it can help you get a little bit of extra boost

5:02

right like it's it's good to have motivation let's be honest reality is motivation is not going to lead to

5:09

results things too we think we need motivation

5:14

to get started but that's not the case like you you got to get started you gotta create momentum and then

5:20

motivation will show up when you need it the most when you are you know when you really want to lose

5:26

weight for example you really want to change something when things are not going to go or when

5:31

things are not going as planned you know when things are more difficult that's when motivation is not there that's when you wish you had motivation

5:38

so to snap out of that you're just going to start do something

5:44

and it sounds like it's it's much easier said than done but whatever the goal is

5:51

get going start creating momentum you know so how do you stick to your diet well first of all like that's just one

5:57

step at a time like focus on creating something that you can stick to right and it doesn't have to be like a

6:04

diet where it's like very strict like hey let's maybe focus on veggies and fruits and dial in those Basics you know

6:10

are we hitting protein with every meal um maybe tracking could be a great tool and I think we actually have a question

6:16

coming up later um with about tracking too but the reality is like we are going to feel

6:22

unmotivated and we are going to feel like we just want to quit

6:27

I'm biased but I think getting a coach is one of the best things you can do and it's just because you are invested in

6:33

yourself and if you have some skin in the game like of course you're gonna pay attention though hopefully at least

6:39

um we are also here to hold you accountable in other coaches as well it's not just to like sell here you

6:45

know but reality is like there are going to be moments where we just don't feel like it

6:51

so it's all about preparing for those moments it's all about creating the habits that we need to stay consistent

6:57

and then when motivation is there great it's a little bonus you know but we just can't rely on it

7:03

yeah yeah I agree I'll add to that um

7:08

something so personally I am going through this with training

7:16

um like working out which is it's such a weird thing because

7:21

I was a professional athlete at one point like it was like my whole life right but

7:28

um what I do and I think can be really helpful to a lot of people

7:35

is we we talked a lot a lot about this in the course we did we did was intrinsic

7:42

versus extrinsic motivation yeah um and one part of that that I really

7:49

like is foreign so like eating healthy like what are

7:57

your values right like you want to have more energy you want to

8:03

um maybe it's lose weight to be more active with your children

8:09

um you know different things like that like like life values what do you value in coupling that with

8:17

um what's it what's the what did I mention I wrote a post on this recently basically

8:24

foreign when you're not motivated you connect that uh activity or diet or

8:34

whatever it is to your values okay so when I don't feel like working out

8:40

what do I do I think I'm I'm thinking about my values so I'm like all right you know I'm gonna I'm gonna choose to

8:48

work out today because I want to uh you know lower the risk of

8:55

disease later on in my life right so something like that like that like I'm always connecting

9:01

that that activity or that behavior to something that's really important to me

9:07

and that way it becomes intrinsic and you're way more um

9:14

you're way more likely to do that thing versus it being like

9:19

you know I just want to lose weight for this wedding or you know something that's kind of superficial

9:26

um so yeah sometimes I'm like I don't I really you know I really don't want to work out today

9:31

um but I'm going to because it aligns with my values and that can help a lot

9:39

yeah I think um it's also very common to struggle with feeling unmotivated 100 and um and

9:47

that's that's exactly where the goal setting comes in and just knowing is exactly why you're doing something you

9:53

know all righty next question

9:59

I think my biggest okay oh sorry this is from Molly Moran so she's asking I think my biggest struggle in what I try to

10:05

learn more about is hormone slash menstruation cycles and training at 38

10:11

I'm perimenopausal and my energy tanks during my alluvial phase what are ways to combat that energy lost

10:19

do you up your calories during that time focus on more iron rich foods any certain supplements to help

10:26

um so I touched on this a little bit uh a couple episodes ago

10:32

um that luteal phase it's fairly normal to see energy decrease a

10:39

little bit um but if it's like impacting you significantly I mean that's something

10:44

definitely to look more into I will up my calories or up clients

10:52

calories if they are um you know more hungry or they feel like they need it right it's again it's

10:59

very normal to have that increase in hunger around that time because of progesterone because we're you know our

11:06

metabolic rate actually increases around that time um in terms of energy

11:14

um if you're if you are seeing a significant decrease there I would

11:20

be looking at you know potentially pulling back on training a little bit

11:26

um I used to do this I still do it like just based on how I feel um because you want to manage

11:33

how much stress is on the body at that time because it's already a stressful time right so like if you're a lower in

11:41

energy and you're just like pushing through training it's making you feel worse that's a problem right so

11:47

sometimes I will pull back on training whether it's taking an extra rest day or like

11:53

lowering volume and lowering intensity or like doing lower impact uh

12:01

workouts for that you know one to two weeks and that way you typically will

12:07

feel better once it's over right your body's gonna be under less stress that

12:13

way um in terms of like more iron Retreats yeah I mean that could definitely help

12:18

but I'm always just focusing on you know getting in the micronutrients right and just having that you know be a focus the

12:25

the veggies the fruits um you know protein hydration lifestyle

12:33

stuff like making sure you know you're prioritizing sleep right that's all gonna play into that

12:39

um another thing with our menstrual cycle that we have to take into consideration

12:45

is what did our past like two months look

12:50

like one to two months because that can significantly impact our PMS symptoms so

12:57

if we have like a really stressful month we can see that showing up in our PMS symptoms they can essentially get worse

13:04

um so obviously Stress Management you know becomes really important

13:10

um any certain supplements to help I'm a big fan of magnesium glycinate I

13:17

have that specific magnesium glycinate that I always rant and Rave about like it's so good

13:22

it's from look Organics it's it's magnesium glycinate plus l-theanine um again another one is Omega-3s and

13:30

another one I really like is a b complex which can help the energy around your

13:36

cycle so these are all ones that I really like around the cycle

13:41

um big one is that magnesium I usually up the dose around it as well um

13:47

in terms of like if this continues to like if it's like significantly

13:53

impacting you like in a very negative way like there there is some normalcy to

13:58

this right like energy and and and things like that decreasing

14:04

um but if it's really impacting the quality of your life you know I would be getting some testing done you are a

14:10

perimenopausal so there are changes happening there um so I would get some testing done and

14:16

see you know what is going on under the hood and then that way you know you can obviously like you would have to be

14:22

working with someone whether it's like you know a naturopathic doctor or like a a nutrition coach who like really knows

14:29

what they're doing because what I do is like I will get this testing done

14:35

um and then I will Implement specific things based off the testing but symptoms too like we we have to treat

14:43

the the client or the patient and not just the labs that's really important but it can give us a good understanding

14:50

or like Baseline of like what is going on and if we can add in certain

14:55

supplements or things like that that can help aid you know what you're doing right now but the lifestyle factors the

15:02

you know the diet the micronutrients sleep um all of that is is going to play into to

15:10

you know PMI symptoms so it's going to be different it just it kind of depends on the person it's hard

15:16

to to say exactly or give you like definitive answers of like what to do

15:22

um it's very personal yeah but those are my recommend those are like my general recommendations yes yeah

15:29

I totally agree I think um I don't have anything to add there

15:36

next one from at let me see D blades underscore

15:42

fifth I like this question I have a client who's eating in a

15:48

deficit but still gaining weight how do I ensure they continue to lose

15:53

weight they are not in a deficit

15:58

that's just a reality like I'm not even being funny here or the way but

16:05

they're not in deficit they are not gaining weight in a calorie deficit

16:13

as always it depends and I would need a lot more context here but typically

16:19

there there's a couple things that happen you know and there was actually let me start with

16:24

one because this is very common and I'm not telling people that they're lying but there's actually research on this

16:31

people massively on the report when they track

16:37

massively I'm not kidding like I always tell people like when when people are like

16:43

either like you know stagnating or maybe even like gaining when they're supposed to be big words supposed to be in a

16:49

deficit that's almost like one of the first things I bring up like I'm like hey I

16:55

gotta be completely honest with you I'm not saying that you're lying to me but there's a good chance

17:00

that there are more calories coming in than we see on paper

17:06

within that there's two scenarios that could be on purpose could be not on purpose and some people just have to learn how

17:13

to accurately track how to measure um some people just forget like there's

17:18

a lot of stuff that's you know hey let's be honest like people are busy you know on the other hand there's also the the

17:24

purposeful like not logging of stuff that could come from I mean we talked about this with Anthony

17:29

I was like a cheating the system you know approach where it's like I just you know let me just not report it you know

17:36

which actually wasn't the case you know with him but it's still kind of cheating this system

17:41

it could also come from a thing where people almost feel bad for letting their coach down

17:48

you know they want to prove the coach like hey I'm doing well you know I want to hit my numbers

17:55

um yeah so that's one on the other hand people do adapt to a

18:03

deficit however they would still not be gaining um so I shouldn't mix up the question

18:08

here if they would be just kind of like staying the same weight like that's normal over time that just happens

18:15

um and if they are consistent with tracking they're accurate with tracking they saw weight loss and then stopped

18:21

that's like 100 normal we would just have to adjust within context we're not going to keep

18:27

lowering calories you know over and over but that basically is how it works now if it's been a while it's time just go

18:33

back to maintenance and focus on that upregulating metabolism possibly building some muscle or giving yourself that break to recover to then maybe go

18:41

into a Cuts maybe a couple of months after that's another thing people don't want to hear right people don't want to be at maintenance for three months

18:47

before continuing their cut however that is what's necessary so yeah long story

18:52

short like I don't necessarily know what's the case here but people never gain weight in a calorie deficit

19:00

people could stay the same weight in a calorie

19:06

deficit if there's some bloating or water retention stress whatever

19:12

um and if anything usually you just see slow down but gaining there's there's more calories coming in

19:18

yeah then we know basically yeah and uh

19:25

that's it's a hard situation honestly yeah um because you have to have

19:31

uh kind of a relationship conversation in a way like

19:37

if I suspect that a client isn't

19:43

being honest like I really want like first and foremost it's really important

19:48

right off the bat that you create a safe environment like when I am onboarding

19:55

somebody and I'm sending them their video or like we're on the phone

20:00

I'm very upfront in saying you have to understand that there's no judgment here

20:07

I need to know everything if you you know have if you overeat one day or

20:14

anything like that that's really really important for me to know so that we can you know make the adjustments that we

20:21

need to or like talk through it and like you know so that you can get over stuff like this right so I make it very known

20:28

right from the beginning that there's literally no judgment

20:34

um so you need to communicate that as the coach like you got to tell them yes like yo yeah so you open with me you

20:40

have to take Andy for example right so like this is a prime example of that where he was in a deficit with the Old

20:48

Coach but he was cheating system where he was like binging and then he wasn't losing any weight he

20:54

potentially could have been gaining weight um and like it's because he was he didn't

21:02

feel safe to tell that coach what was really going on right

21:09

um so I'll start by like sometimes I'll ask a

21:14

client like I'm just going from like one to ten how would you rate your adherence like how have you been having any like

21:20

extra licks extra fights kind of type thing and just start that conversation

21:25

with them and and make them feel comfortable right because when they when they feel comfortable they're they're

21:32

obviously way more likely to uh respond um to that so

21:39

yeah I think in a situation like this um if they're in a deficit and gaining

21:45

weight there's there's more calories coming in somewhere unless they've like

21:50

become really sedentary right and like yeah yeah that's a good one yeah don't

21:56

become really sedentary and they're not moving or they're not working out and their energy expenditure has decreased

22:03

significantly and they're eating more calories um that's the other thing I can think of

22:09

but that's that's what I have there okay but

22:15

hey like look into it like that's that's your job as the coach like try to figure it out with them yeah communicate

22:20

communicate communicate just just yeah make sure that they know that it's okay to come to you

22:26

completely honest and then try to figure out together because hey it might as you

22:31

know it might as well just be something tiny that they just didn't realize and it's like a super easy fix

22:38

another thing here too is like um the deficit and like how big is it and

22:45

is it like sustainable for well sustainable for the time being for them

22:52

um you know where their mindset is with food because

22:57

like if it's if it's too strict for them and they're binging right like that's

23:03

that's probably where it's coming from so like looking at you know how steep is the deficit and is it doable for that

23:11

person you know based off of their past right did they have issues you know with

23:17

this before like there's so many things um to look into and to ask

23:23

yeah okay um where are we at here what's time so

23:30

23. the uh the bench eating one okay so what are some strategies to help

23:36

with binge eating and to help get out of the dieting mindset um

23:42

I almost didn't answer this question because it's binge eating is

23:49

a complex thing that can be different

23:55

based on a person um and what's causing it was triggering it

24:01

it could be a multitude of like different things triggering it um because like

24:09

for example someone could have have binging issue and it's the diet okay so

24:16

like their diet is just super unsustainable right and they're spinning their wheels because they can't stick to

24:24

the diet so it's like strict binge strict bin strict binge so like

24:29

taking a more sustainable approach can solve that quite literally solve that

24:34

problem like I've had clients come to me that are like again Andy's kind of one of them right the

24:42

keto thing where we took him out of keto and there was other things affecting the binging too but that was like a major

24:48

one right um so uh you know working towards that

24:55

transition and just making a a more sustainable diet you know getting help that way to again coach can can help a

25:03

lot um then there's binge eating where someone's like coping with something

25:10

um that does tend to

25:16

get out of our scope a little bit um we're like a therapist can help there

25:22

as well if there's like past trauma um and things like that and it's you

25:27

know kind of filling a void um then sometimes it's like a it's

25:33

habit-based that's another one that people don't often think about we're like

25:39

you know for example I had a client who was like in the habit of when she was

25:44

alone she would binge or like at night sitting in on the in front of the TV

25:50

like something like that would would create a binge like when she was bored it would create a binge so like getting

25:57

out of a habit um yeah people around you and firemen like

26:03

there's so many factors you know like yeah it's hard to say so like becoming aware of why this is

26:10

happening um is crucial the awareness right of what is

26:18

causing this because each are going to have a different process and different

26:23

solution um based on that right yeah

26:29

um what do you know what is on helping to get out of the dieting

26:34

mindset now I just wanted to query the ad because you mentioned something very important

26:41

and it is sometimes it goes beyond our scope and this is to our our fellow coaches

26:47

if at some point like we know hey okay this is someone who's actually struggling with like

26:54

more than what we are supposed to help people with when it's like actual like it's an eating disorder refer out that's

27:02

totally okay that's better for you it's better for them especially for them like that's what's most important

27:08

but I feel like especially in the beginning people might feel like

27:14

oh I'm going to help everyone no you're not going to and that's okay sometimes we have to say hey you know

27:20

what actually in this case I might not be able to and then other times it might just be something small we did that low

27:26

carbon intermittent fasting episode sometimes it's just that sometimes you just need a different approach but um

27:33

the dieting mindset and how to get out of it again like with a coach would be my

27:40

suggestion and that's not because I am a coach but that's simply because it's difficult trust me like taking people

27:46

into a deficit that's the easy stuff that's why most people lose weight

27:53

the reason why most people don't manage to keep it off is that they say in the dieting mindset they are not shown

28:01

to be at maintenance what that transition takes that transition is difficult I always

28:06

tell people like after you're tired you're not done yet like we're still going to bring you back and

28:12

that's why coach can actually guide you because that's exactly where it gets difficult people feel afraid to eat more

28:18

because in our head that's like okay I'm gonna gain weight no you're not going to just talk to someone it's been

28:23

increasing calories he's been eating 600 calories more than before now compared to like the end of his cut same

28:30

weight pretty much the same exact rate a couple hundred grand difference you know so that's the same in my opinion

28:37

and he was also afraid so it just takes like that trust in the process and knowing hey what I've been trying in

28:45

terms of dieting and dieting and dieting diet dieting like how much time did I actually spent eating enough like let's

28:51

get out of that and the accountability and having someone who knows their and knows

28:58

how to help people with that like like that would be my suggestion like getting help yeah it is difficult let's

29:05

be honest yeah because again like how getting out of the dieting mindset well what's

29:12

called first place right like why are we wanting to constantly diet

29:18

um but also education around why it's so important to get out of a dieting like

29:26

to not be chronically dieting like as far as like you know the effects it has on your health

29:32

um you know is extremely important there was another thing I was going to say

29:38

um Frank I have forgot now I had something else

29:45

um but I mean the education part like that's also what coaches yeah before at least help you with it kind of like the

29:52

thing is is like you have to push yourself to or you want to try and push yourself to

29:59

get out of the comfort zone like increasing your calories is going to be uncomfortable

30:06

um you know and starting to remove yourself from that that dieting mentality but

30:12

once you start seeing the benefits from that that helps immensely but it's like

30:19

you kind of just have to go through it like you have to go through it you have to get uncomfortable

30:26

to reap those benefits and understand why it's so important to

30:32

um you know stop chronically dieting but there's there's more to it I mean again

30:39

more we need more contacts of like why right so I'm sure if this didn't help

30:45

you a lot it's just it's really hard um yeah to give definitive answers in a

30:52

situation like this because there's so many different reasons why it can be happening

30:57

and and what I'd like to do as well by the way usually when we answer people's questions I tell them

31:03

I DM them you're like yo your question I was addressed this week if you guys hear your answer and you're

31:09

like hey you know cool like I learned something new but I have a few more questions like hit us up yeah like totally like that's exactly why I

31:15

mentioned like hey your question is in the episode like let's have a chat about it you know like let's maybe try to

31:21

figure something out because there's a lot of ways you can go about it and that that doesn't

31:26

necessarily mean like hey work with us you know that might simply mean like hey here's something you can do on your own yeah or

31:32

here's something you want to read about you know um see I think we're at the 30 minute Mark

31:39

yeah I'm gonna touch on this one really quickly because it's a very easy one and a quick one and then we uh we'll wrap it

31:46

up is that cool from Ash Costa hi for people who are not

31:52

willing to track calories macros how can they go about being in a calorie deficit to achieve fat loss

31:58

long story short I'd like to know the reason because personally and this is my

32:04

opinion because for sure there's different ways about it but like tracking is the ultimate way to create

32:11

results and to learn from stuff you'll learn about portion control you'll have something that's measurable

32:17

if you want to get to a certain way to you want to lose fat you want to be able to control that

32:22

is not even necessarily about the exact number it's just mostly about like controlling the rate of weight loss

32:30

making sure that you stick to it that you don't rush it for example and hey if it's going too slow that you can make an

32:35

adjustment if you are not tracking you're basically like you don't know what's gonna you

32:42

know what's going on you don't know where you're at you don't know where you're like that's a like it's

32:47

um sorry I'm going to interject here first no you're good so what someone can do is like you have to

32:54

understand where you're at from the beginning period like you need to know how much you're intaking in order to

33:00

know how much you need to decrease essentially right so

33:07

peace what I would do is track for two days or

33:13

for two weeks right even if it's just like writing your food down I mean an

33:19

app is going to tell you exactly like how much you're eating and then decrease portion sizes from

33:25

there um that way you still have like a baseline knowing what you're having

33:31

again but then you have to think about if you're under eating then you're going to drop your calories

33:36

down further that can be a problem um but at least like you have a baseline

33:43

of how much you're eating now you could say okay like if I'm having 200 grams of of rice okay I'm going to

33:51

knock that down to 150 100 grams right and then there you're knocking down like

33:56

x amount of calories and you can do that with different with different foods like when I'm you

34:03

know people are when I have a client and they go into a deficit and I'll give them an example day right they're like

34:09

oh so it's really just decreasing the portion sizes of what I'm having now I'm

34:14

like yeah exactly like you don't have to like remove anything necessarily you're just decreasing the amount of each

34:21

portion yeah um but yeah you have to have a starting point yeah it's hard to adjust and I like to

34:28

compare it to like driving with navigation or driving sitting backwards with with a blindfold on

34:36

going downhill and like you don't know where you're going you know like there's it's like you're shooting in the dark

34:42

and and you're really just guessing at best and

34:48

I don't think everyone should track all the time but personally

34:53

I think the vast majority of the people should at least go through a period of

35:00

controlling their food to learn from it to walk through different phases that's

35:05

why we do that's why we prepare you for a fat loss phase first get the habits in place get you ready get you consistent

35:12

then go to into a Cuts so that you know how to do this control the way out and then backup

35:18

maintenance then say hey let's move away from it because there you know once we're at that goal weight

35:24

we can just do without tracking it's very easy yeah the reality is your mind is going to work against you your body

35:30

is going to work against you if you're doing it intuitively you don't know what's going on

35:36

there are some tools that can work increasing vegetables

35:43

drinking more water eating more protein because that's automatically going to you know help you feel satiated

35:50

if walking more there's there's a lot you can do but what I will say

35:56

is that foreign people in my opinion once again

36:02

like try to be open to stuff right we're so quick to judge or to decide our

36:09

tracking now I heard from this person like they tried and they didn't like it okay I'm not gonna do it oh I tried it once like for like 20

36:16

minutes and then you know it's like no try this out I want you to

36:22

track 30 days yeah actively like actually waste off

36:27

track it Etc you cannot convince me that you will not learn anything from that

36:33

and no it's not going to lead to eating disorders it's just going to give you a tool and we talked about this with Aaron he's

36:39

like are you gonna like if you have money issues you're going to try to figure out a way to spend a little bit

36:44

less and save a little bit more money right we need to learn

36:50

how to control our food that same basically the same way yeah because typically there's a reason

36:57

objectively speaking there's a reason why we want to lose weight in the first place

37:07

you'll get from point A to point B um easier Plus

37:13

uh you know it does give you in my opinion more freedom

37:19

like yeah you have you could even do protein and calories

37:24

um but now you have you're quantifying how much you have you're having and you can add in you know those fun foods and

37:31

stuff to to keep you sane you know during the the deficit and keeping keep

37:38

things in control still right like that's that's the Beautiful the beautiful thing about macro tracking I

37:45

think people just get the wrong impression of it a lot of the time um and just our mindset around it right so

37:53

yeah I mean again if you really don't want to do it I would um

37:59

you could do like plates and hand portions and stuff but you know I would just get a baseline first so I would

38:05

track for like two weeks like anyone could track for two weeks I mean come on um

38:10

and then decrease portion sizes from there right so just see how much you're

38:15

eating right and then if I decrease the rice or the potatoes and decrease this and go

38:23

from there right but you but again then you have to do that on the way up right it gets difficult because people

38:30

want a variety and then this weekend right and then everything changes

38:36

it's hard to adjust them so you know

38:41

It's Tricky yeah cool cool let's wrap it up

38:48

thank you for listening we'll be back um I think we have a lot more coming up you know in terms of questions where we have

38:54

more guests coming up next one is going to be with Cody McBroom very excited for that one I think that is going to be one of the

39:02

last episodes of the Year let me double check yeah I think so right let me see what have we got

39:07

December okay so yeah code is episode is going to be the last for the year so next week we'll be back

39:14

thank you guys for listening yeah thanks guys

39:20

[Music] thank you for listening if you want to help us grow the show please make sure to leave the five star rating or share

39:26

this episode on your Instagram stories now if at any point you feel like you need more help you can always reach out to Christine or myself directly create

39:33

any of the links in our show notes because we're here to help thanks again and I'll talk to you in the next episode [Music]

39:48

thank you