What is up and welcome back to Talk Nutrition. Today we are live from Oslo airport. I'm currently at the lounge. I wanted to do a bit of work in between flights and you know, how do we record this podcast? Because I see a lot of people still use the summer as a reason to wait. Now, I'm not saying you should really go in and do an aggressive cut when you're diet, you know. What is up? What is up and welcome back to Talking Nutrition. Today we are live from Oso Airport. I was at the lounge, wanted to do a little bit of work and I wanted to knock out a few episodes because here's the thing. I've seen a lot of people still, recently, right, bring up the summer as a reason to wait. Now I'm not gonna tell you you should be dieting through summer, but I do wanna have a conversation around this because there's two things you can do. You can wait, like what many people will do. Or you can take action, but taking action in this setting is gonna be slightly different. I'm also gonna break down our three -phase system a little bit further because again, we talked about this last time. I really wanna emphasize the importance of building healthy habits, creating good routines, fueling, nourishing the body, and it's something a lot of people don't do. Not enough, at least. And that is why... our clients get the results, they do. That's why their results last longer. And that is why even though they've tried it all, like all the crash diets, and didn't manage to keep it off, now they're in a better spot. Like once they've gone through those phases. So again, I wanna dive into them with you, but this time in a setting of summer. I'm recording this June 19th, it'll be off tomorrow, June 20th. I've had a lot of conversations, especially around the giveaway, which by the way, if you haven't joined yet, you can go to my Instagram right now. I'll make sure to link it in the show notes. We're giving away six months of nutrition coaching for free, which is crazy. Again, like even just saying that, you only get this one chance. So if you haven't yet, right, go to my Instagram. But this also allows me to have a lot of great conversations with people, because I do want to know like, hey, who's going to get those six months? Let's have a chat. see if you're a great candidate or if you're just here for free stuff like are you ready to take action or you know so I do want to have some conversations and I see there's a lot where people have a bit of a expectation of summer being a break and it is in many many ways but your health doesn't take a break now let's also again go back to the thing I just said you should probably shouldn't be dieting through summer or at least do your vacations and those kind of things. Now, if you have a fat loss goal and you've been prepping yourself and you're in a good spot and you're pretty much there and you're ready to go, nothing wrong with that either. But what I'm trying to say is that as much as yes, in many ways it can be a really nice break through summer, your health doesn't take a break. Taking a break also doesn't have to be weight gain. Taking a break also doesn't have to mean I'm gonna eat like crap all week, get drunk every night, right? And blow up on my five day cruise or whatever it is. I've seen it happen, right? I'm saying it in a joking way, but I've seen it happen, so I want you to not go through that because here's the thing. There's two ways we can go about this. Let's speak to a fat loss goal first. Let's say this will be the start of you taking action, working towards your goal, doing something about your current state that's going to require work. As you learned in the last episode, we never start with an aggressive cut. We want to optimize your routines first. I want you to get ready and show our coaches as well as yourself that you can stay consistent. And that means, by the way, including the social settings, et cetera. Not that we're going to be perfect there, but you want to be able to include those moments without guilt, without stress, and without overdoing it. Because that's the main thing, the overdoing it. It's very all or nothing. And a lot of people will still think all or nothing. I think deep down you know you shouldn't, yet you still have that mindset. You still think I'm going to be eating healthy or I'm on vacation. You still think that I'm going to... work hard for my goals and then I take a break. While in reality, if we look at nutrition, what sustainable nutrition really is, what's gonna make that sustainable, right? What's gonna make it work long term is you being able to go in and out of more flexible seasons without guilt, stress, without overdoing it, of course. Dialing it in. Keeping up your healthy habits too, because this is something we forget. Building a habit takes a long time. It can take multiple months, more than 200 days sometimes, 250 days. So why not use the time to build certain habits already? Why not work on a few routines without dieting through your vacation, whatever it is, right? I'm a big fan of tracking, but hey, I'm not gonna tell you to track during your vacation, you know? And all of our clients get recommended not to do that. It's not the right time. You don't have to. This is where we try something else. This is where we go in with a different plan based on past experiences, based on what you think is gonna be necessary, and it can be very simple. But without thinking all or nothing, without thinking I'm gonna enjoy and then I'll be healthy again when I get back home, right? Or it's June right now, I wanna enjoy, I don't wanna think about it, don't wanna, in quotes, worry about nutrition and then August, September, I'll start then. August, September is two months from now, 60 days, 60 plus, right? Whatever it's gonna be. So you can choose to spend 60 days not doing... anything really to improve your current state, which could be small steps, right? Or you could spend the next 60 days... building certain habits, working on some routines that will prep you and give you a head start after summer. That's what this is about. It's about creating that head start. It's about not taking 20 steps back just because you wanted to take it easy, because you didn't want to worry about nutrition. Now again, you can get a head start and quite a big one too. So how do we do that? I'm gonna use a couple examples here. Okay, let's say you have a main goal of fat loss. Okay, hey, maybe we do actually want to start tracking for a couple days. If you are not going on vacation like tomorrow or next week, you know, track your food for a week or so. See where you're currently at. Go online, go to my website or anywhere, go to Google, right? Look at your protein intake. Is it roughly where it should be in that optimal range of just about one gram per pound of body weight or? 2 .2 grams per kilo of body weight for which by the way you can use your goal weight. Now, are you there, yes or no? Let's imagine you're not, which most of the time when people join us, that's not the case. So, okay, good. Now we know your first step. Protein being the most important macronutrient for you to cover. Even if we just work on that, that's a huge habit for you to already get. So using those 60 days I talked about, whenever it's gonna be, right? Late summer, September, whatever. 60 plus days. If you use that chunk of time to just focus on just that habit or maybe one or two other ones, but like just that protein, right? You create so much momentum. You create an actual habit because a habit is not something you do. I've seen this one go around a lot. People think I don't do diets. I don't track. It's not sustainable. I do habits. You don't do habits. You don't. You cultivate habits through action that takes... multiple months, long, long time. Your brain literally needs to create new connections and those connections that need to be solidified, which takes a long time, right? To then eventually become a habit. So, again, protein, okay. Well, we've just established that you're low on protein. Let's say you're currently at 60. and your optimal intake would be around maybe 120, 130, 140. Okay, now we know what to do. Can we bring it from 60 to 80? 80 to 100, 120, or 30, you know, 30, 40. Can we hang around there for a little bit and consistently hit that number for a while? And then you could choose to track or not. You can use it just to figure that number out. You're just going to simply look at a few foods that you think you really do well with when it comes to certain meats. Fish, fatty fish like salmon is very healthy for you, by the way. Also omega -3s. You got your dairy products, your eggs, and those kind of things. Can we start there? Can we just include more whole food protein sources on a daily basis, every single meal, and just do that consistently for a couple of months? That is going to be a massive difference from you not doing anything and then saying, hey, okay, now I'm ready, right? Ready in quotes. Now I'm going to start after summer having enjoyed. Now you're still going to have to take those, I don't know, 60 to like 200 plus days to create that new habit of eating enough protein. So it's up to you. Like where do you want to be? Where do you want to be? Do you want to get a head start and already have that? Do you have it in place or do you want to give yourself basically a delay of reaching your goals? It could be that simple. If we also are very aware of our water intake and we know we don't drink a lot of water, okay, spend a couple months working on your hydration, you see? It could be that simple. It could really be that simple. Because if it's not a habit yet, take your time, right? And if it's a combination of maybe protein and water and let's use steps as an example too, we can work on that. We can do that, right? And guess what? You can even do that on vacation. You can drink water on vacation. You can hit your steps on vacation. Do we need to be obsessed about it? You know, obsessive with it, I should say. No, you don't. But it's still going to be objectively better if you do stay active, if you do drink your water, if you do eat your proteins, for example, right? If we eat some fruits and veggies, we do that consistently on a daily basis. You see, I'm all naming very basic actions. But these are actions that you can apply anytime. These are actions that you can do for your own benefit. These are actions that will not become obsessive because it's just something basic we know we gotta do anyway that we want to become part of who we are, you see? Because those habits, and this goes into the whole thing where people think that this nutrition thing is a temporary block of time where I'm gonna do this healthy thing, I'm gonna reach my goal, and then. I'm good, you know? I've lost weight, right? Back to normal. That's not a thing. But, where did I want to go with that one? Yeah, sorry. When it comes to the fruits and veggies, like we're gonna have to keep that up, right? If you want to become the next version of yourself, you want to become that healthy version of yourself, the fitter version of yourself, the lighter, leaner, stronger version of yourself, you gotta keep those practices up. Not just for a couple of weeks or months, not for life. You want to cultivate the habit of lifting weights consistently, doing some cardio, right? Going on your walks, managing your stress. These are all things you can already do. These are all things that will give you a head start. So you decide, really. Do you want to get the head start or do you want to start late? Put yourself in your future selves shoes, maybe wear one for a little bit. Let's think about this. Actually, right? Think about yourself two, three months from now. Where do you want to be? You have this goal. You want to work towards this goal. Where do you want to be? Already equipped with a few healthy habits or starting late and thinking, fuck, I listened to the podcast on June 20th, I didn't take action and now I still got all that work to do. Right? I think it's pretty clear. Whether you want to lose fat, or maybe you want to build muscle, or maybe you just want to eat for health or performance, we should all start by addressing our current habits and routines and looking at what needs improving. Now of course, if you work with a coach, they can help guide you, they can point out certain things, and they can help you optimize your routines. let's do that for the next couple of months. Let's not rush into fat laws or anything like that, right? And let's then maybe say, okay, we've done this for a little bit. We've gone through summer, which by the way, whether you track or not, whether do you do any kind of plan, we could take breaks. We plan for breaks with our clients all the time, which also by the way, a break is not like a step back. Like no, it's actually just, right? The train is going towards your goal and you just kind of stop at a station. and then the train keeps moving on. It's not like you go backwards by taking a break. But we do it in a healthy way, we do it in the right way so that we don't overdo it. And that takes time, right? It takes time to really create that skill of being able to go on a weekend and not overdo it nutrition or drink -wise, you know? Or alcohol -wise, whatever. But, okay. Then after summer, now we can go into the next phase that we talked about last time. So we've optimized your routines, now we create that new reality. Now we reach that goal or we work towards that goal. Could be muscle gain followed by fat loss, could just be fat loss, could be anything, performance. For a lot of people, a lot of people listening, it's gonna be fat loss for the majority of you. Cool, let's double down on that specific goal. Let's dial things in, let's still be dialing in. But let's now rely on the routines that you've already built. You see? That's gonna be the difference. The difference is going to be you actually being ready to jump in your transformation after summer. Otherwise, you're still going to have to work on your routines first and then dive in. And then it's right closer to December already, where we're going to take a break over the holidays. And now you don't have that much time, you see. And now you're pushing everything out by multiple months. I think for a lot of people, a fat loss phase shouldn't really take longer than 12 weeks. Let's put that on the calendar. OK. That means... let's say, I don't know, mid -August, September -ish, 12 weeks, okay? Put this right at the end of November, right? Perfect. Now we got time to do a short reverse diet, maybe four to six weeks, and you maintain over Christmas. Perfect timing. I just gave you your periodization plan. If fat loss is the goal, of course. Now, this is going to be dependent on your goal, how much you want to lose, and if you want to build muscle and those kind of things. But that could work pretty good, right? We have now, so June, mid -June, we have a couple months of summer, then we probably want to do some type of transformation after that, and then go back up before the holiday season. Perfect. There we go. Guess what we can do then? December. June, July, now we have a great block to work in between. So now we can put together another half a year. Now depending on where you're at, hey maybe you want to do muscle gain followed by fat loss, maybe you want to do another fat loss phase, either way there's going to be a maintenance phase in between. Which to be honest with you is the real secret. Because let's now move on to the third phase in our system, which is called sustain your results. That keeping it off part is huge. It's hey, we've just created these results, now let's solidify that and stay there while feeding you up in a controlled way, while nourishing the body, while getting you to a spot where hey, you know what, I've learned so much from all these kind of things from tracking and all that, let me now step away from that. Let me now step away from that and just kinda chill. That's where we wanna be. But that phase, right, and then of course because we're gonna have new goals and those kind of things, we're gonna repeat that system, the three phases. But. That phase, in my opinion, is really where the magic happens. Dialing in your routines, it takes a bit of work, and that's where most of the change is gonna happen, and where most of the friction is gonna come up, because it's difficult to change your habits. Now, 30 transformation, that's relatively easy, because you've already optimized your routines. Plus, because you now see that skill move, you're fired up. That third phase, the keeping it off part, that's where most people worldwide go wrong. That's where you can make a difference. That's where you can set yourself apart from most of the other people worldwide. We know there's a weight regain problem. We know that it's not necessarily to losing the weight, it's to keeping it off part, right? We know that the vast majority of people struggle with that. So let's make sure that you don't do what those people do. Because what do most people do? quick restrictive diet and then they're done in quotes. We're not gonna do that. We're gonna transition back by doing a reverse diet, we're gonna keep control, right? We're gonna suck it up and say, hey, as much as I feel like I'm ready and I wanna just stop tracking altogether, no, I'm gonna put in some effort, still track, go to maintenance step by step, and then I can take a break. And then just how you maybe had to get used to tracking, we can step away. Seven days of tracking, five, three, one, whatever. do that all the time it works like a charm. Like I said, I just basically gave you a periodization plan that would work for, I would say, the vast majority of people listening. The real difference is gonna be, what do you think you need to work on now to set yourself up so that you don't have, you know, way more work to do after summer? Because you know you got your goals, right? Like I said, I don't want you to be dying through summer if you're going on vacation and stuff, or even track for that matter. But the habits? the daily fruits and veggies, the water, the mostly whole foods, the protein with every meal, lifting weights, getting your steps in, getting some sunlight going out in nature, reading a book, just managing your stress a little bit, like calming down, sleeping enough, dialing in your sleep routines. Those are all things we can do, and those are all things that you can do to set yourself up for success. Now of course, if you want help with this, I am giving away six months of coaching for free. We are doing this through June 26th. That's when I'm gonna close applications. We've had a lot already. I think right now my Instagram post, it's more than 120 comments, I think it is. So that's a lot and you better take action if you want to be on that list. But all joking aside, I'm actually going through every single application. I'm going through all the answers and I'm going to look at, hey, are you someone who I think really has that work ethic? And of course, it's going to depend on your story as well because all you got to do, if you haven't yet, go to my Instagram posts. I'll link it in the show notes. You comment, win, and then you tag a friend. That's all. I'll then hit you up, I'll send you a quick intake form, which is really just an application form, which is really just an opportunity for you to share your story, to share why this is gonna benefit you, why you would like to work with us, and basically why you should win, because it's six months of coaching, that's a big giveaway, I just wanna make sure that it's going to be something that you fully dedicate yourself to, because in six months you can change your life, to be honest with you, you can really do so. I've seen people do it over and over again, which is why I feel so grateful. That's why I wanted to give away six months of coaching anyway. Like that's the main reason we do this. For four years now we've been helping people. For four years we're transforming lives, bodies, right? Minds even. People think they come for the fat laws, but then they stay for the mindset wins, you know? It's so cool to see that. So if you haven't yet, head over to my Instagram, yoranvestors underscore OCS. I'll make sure that. drop that in the show notes too. Six months of coaching, you can win that for free. All you gotta do is comment on my post, tag a friend. I'll reach out with that intake form or application. I said it again, application form. And then we'll take it from there. Because like I said, I do really want to make sure that you're a good candidate. So head over, I will talk to you on Monday. Have a great rest of the week. And think about that, right? Will you give yourself a head start? Or will you be in that place where I should have done the work? Your choice.