Join me for Part 2 of a 4-Part series on the 4 Basics of Eat to Live and Weight Loss. Today we delve into 3 Practical Tools that you can use on your journey to learn more about the weight-loss aspect of Eating to Live.
Links Mentioned:
Free 9-Day Eat to Live Challenge: http://www.nourishyourlifestyle.com
Free live 5-day challenges: http://www.nourishyourlifestyle.com/challenge
Eat to Live Family: http://www.nourishyourlifestyle.com/family
*affiliate links
YouTube auto-generated transcript:
last week i made the analogy of being on
a road trip on our journey
to whatever goal we’re looking for
whether it’s weight loss or we’re
looking for just healthy
you know to be our healthiest selves or
actually to reverse or prevent some type of a
you know health ailment something like
that on our journeys
we want to be prepared we want to be
sort of armed with these
tools that we take with us so that
whenever we come across some type of a
speed bump
we have a tool for that right we have
something that stands in our way we have
a tool for that
so this week we’re going to be talking
about some more tools but i wanted to
just kind of get a little
give you a little bit information of
what my journey has been like and how i
have amassed these tools
so what you’re going to learn about
today are some more practical tools but
related specifically to weight loss and
i want to just mention
first and give you kind of a disclaimer
anything that i
ever say on the podcast on youtube or
anything like that might not be
something that resonates with you
meaning it might not be something that you
agree with or that you believe yet or
that you will ever believe
and i want you to i want you to be
considering all the things that i tell you
consider them from the perspective of
someone who is amassing your own tools
and finding what works for you
personally because they’re going to be
some things that maybe don’t work for
you very well
but this being said okay so first of all
take everything i say with a
proverbial grain of salt because these
are things that work for me
these are things that have worked for
many of my clients but
i’ve also noticed over the years of
coaching that some of these things
maybe we’re not ready to hear or maybe we’re not
interested in that because it goes
against another belief that we have or
whatever so
just take anything i say that works for you
and use that all right and just throw
away the rest you don’t need to have
everything that i say
but that being said i do want to
make the case for something that you don’t believe
something that you don’t value something
that you don’t understand can all be one
and the same
and it could just be that you’re not quite
there yet but that you might be in the
future so a question that i love to ask
myself when i hear something that
doesn’t work for me yet or i don’t i
don’t quite grasp it
i ask myself i wonder how that could be true
i wonder if that could be true for me and how
so you’re kind of questioning it and
you’re open to the idea of
it maybe being something you use in the
future and it might be one of the tools
that really makes a difference
you know one of the biggest differences
for you but maybe you’re just not ready
to hear it yet
and that’s totally okay too so just
being able to discern the difference
between the two of things
things that don’t deserve don’t serve
you at all and then things that maybe
you’re just not ready for yet
we’re just working through that all
together all right so
that being said let’s jump in
[Music]
hi i’m sherry alberts and this is the
watering mouth podcast and i’m going to
teach you to eat to live
lose the weight and love the process for good
episode four
[Music]
so last week we talked about the practical
food basics of eat to live right you can
go back and review that last podcast
because it is full of information
especially if you’re a beginner and
gives you such a good rundown
this week we’re going to talk about
practical principles as well but it’s
going to be related specifically to
weight loss so the things i’m going to
tell you about are things that i coach
when i’m
doing private coaching with a private
client i’ve been a private coach for the
eat to live lifestyle for years
or when i’m doing group coaching like i
group coach in the eat to live family
we’ve got
hundreds of people in there all learning
to eat to live and
you know taking care taking advantage of
the membership aspect
of the affordableness but then getting
actual coaching
themselves too and everyone can kind of
crowdsource this coaching
so when i’m coaching someone these are
the actual principles that i use and the
tools that i give
in the eat to live family in my private
coaching practice and in the
eat to live academy which is my digital
it’s an eight-week digital coaching
course which is actually part of the eat
live family it’s included
so when you come on board with me you
learn these practical tools now it’s
interesting because
you might have a little bit of a
reaction to these tools and think oh you
know as i said before like i don’t
believe that one or i don’t want to do
that one or it doesn’t seem right for me
but i just want you to think outside the
box for a moment suspend your disbelief
maybe it might be the thing that
actually makes a huge change for you and
there’s a reason why i’m giving you
these tools here in the very beginning
of the podcast because i find them to be so
incredibly helpful so without further
ado let’s talk about some
basic principles of weight loss using
the eat to live lifestyle so
number one i’m going to give you three
tools here there’s a whole bunch more
that we use in the eat to love family
and the academy and my coaching
but i’m going to give you three awesome
ones right now that you can get started
with right away okay so number one
is this idea of so i’m going to say this
and then i’ll explain what it is a
realistic protocol
using small shifts okay so what is this
realistic protocol first of all being so
protocol sounds a little bit um
clinical and that’s actually why i love this word
because uh what a protocol is is
basically your diet it’s basically what
you eat on a daily basis so we know
part of our protocol we really like to
be on the itil of diet is having
our g bombs right the greens beans
onions mushrooms berries seeds and nuts every day for
super immunity but the the rest of the
protocol that i would like you to create for yourself
consider creating for yourself and just
play with it maybe if you’re just
getting started out
is find a set of meals that
you can eat that will create all these
things for you it will give you all the
nutrients you need it will give you
enough calories during the day
it will help you feel satiated meaning
you’re going to get enough food
but it will also be low calorie enough
that it will help you lose weight all right
so those are the kind of character
characteristics of a protocol that we
want to put together
and that we can use repeatedly so it’s
kind of this rinse and repeat situation
we use this protocol and we know every
time we use that particular protocol it
works for weight loss for us
oh and there’s one other part i missed
it’s that you actually have to like it
too it has to taste good has to be delicious
and especially when you’re first
starting out on eat to live maybe it
doesn’t taste as delicious to you but i promise
the more you do this the more you learn
these meals it will become more and more delicious
as your body gets back to you know the
way it used to be when say we were
toddlers or when we were babies and we
were just trying new foods for the first
time we really like these foods right
we can get back to that natural state of
having natural taste buds that really like natural
whole foods without a bunch of salt oil
and sugar right we can get there
and so we we want to create a protocol
that kind of hits all of these marks for us
as and also creates the weight loss that
we’re looking for and getting us to that
healthiest goal weight as well
and once we have created a protocol like
this and we know that it works we like
how it tastes
then we just work to make two three four
protocols like this that we can switch
back and forth between
and what i mean protocol for example it
would be something like
the protocol that i have always used for
weight loss myself and that we use quite
often on our eat to live challenges the
free five day ones the longer twenty one
day challenges the free nine day
challenge that’s on my home page right now
all of these challenges i’ve given you
my actual protocol to give you an
example of what these are like so for
instance it would be either
breakfast would probably be a smoothie
and these smoothies are huge they’re like
they have tons of greens they’re based
on greens and then we add some fruit to
make them taste delicious
we add some nuts and seeds for nutrient absorption and
kind of protein bulk we might add a
little bit of flavoring
here and there maybe some cocoa powder
you know some vanilla
bean powder or some type of extract or whatever
and you know we have a wonderful
smoothie we’re probably going to add
some ground flaxseed as well you’ve got
a nice meal that way that will hold you
for a long time
next part of my day is usually a salad i
mean it’s always a salad it’s a
massive huge nutritarian salad and you
really want to follow a recipe
from somebody who’s done eat to live for
a long time so that’s why these
challenges can come in handy
because when i say big salad
this is the funny part is like typically
people will make this
salad that’s like a third of what i’m
talking about and they will actually
think oh i couldn’t possibly eat the
size salad that you’re talking about
and this isn’t this is another one of
those like please suspend your
disability for a minute and just give it
a try see how it goes because
these are the the steps from folks like
me who tried and true who’ve done it for
so long who come from food
you know addiction like addictive
backgrounds things like that folks like me
and and others who you know hundreds and
hundreds of other peoples who have done
people have done these challenges as
well agreeing with these concepts of
just the bigger the meal
the lower the calories the better you
know satiation
and all that so you create a protocol
for yourself that’s realistic but let’s
talk about the realistic part so this protocol
so that might be the full protocol and
then you might add
a little dinner at the end of it which
is maybe just a little bit of
you know steamed vegetables with a nut
butter sauce or something like that or
some walked vegetables or whatever
as a small meal or maybe your breakfast
was too big for you and they saved some
of that smoothie for the
quick small evening meal such a great
protocol for weight loss creates so much
satiety because there’s so many
nutrients and so much fiber
and then you’re going through your day
with everything you need to feel
satiated it tasted amazing that’s why i
also want you to try your challenges because
oh my gosh these recipes the ones i’ve
created for sure are great but now coach
nancy is our recipe developer and she’s
always getting rave reviews for her recipes so
take it from people who’ve been doing it
a long time don’t try and reinvent the
wheel right
but now i want to talk about the
realistic part of this which is that
if you’re starting from the standard
american diet i do not
think it’s a good idea for you to go
into a protocol like i just explained
and expect that to be your everyday
protocol right now
it’s just too big of a leap for most of
us so i give you permission
for most of you give you permission to be able to
do this thing that i called small shifts
and realistic protocol now
the reason i say for most of you is
because some of us have really dire
dire health situations right and of
course this is not medical advice but
you would definitely want to talk to
your doctor and or dr fuhrman about this
you can actually
you know hire him dr benson for
telemedicine kind of a thing but
and maybe even be part of the forum if
you need advice and things like that but
if we have dire medical situation dire medical
uh condition then you know there’s um
there’s a bit more therapeutic end that
we can go towards immediately
and in some cases when we’re in that
type of a situation we do have a little
bit more of motivation in order to
change quickly so that’s why i’m you
know that sub group of folks if you’re
in that subgroup of folks
there’s still so much hope for you oh my
gosh like the
the best part about it is is if you
actually have extra motivation in that
way and you can just jump in to eat to
live the way i explained and just not
look back
man that really is the way to do it and
you have so many people that will say
so much easier than
any other percent smaller than 100 right so
for those folks who want to jump in a
lot faster for whatever reason
if that’s just your personality and
that’s possible for you great more power to you
i think that is actually the best way to
do it but in my experience
for the rest of us who have overeating
tendencies maybe binge tendencies food
addiction tendencies or
anything less than that too just you
know some emotional eating or whatever
it can be super helpful for us to do
something called a realistic protocol
um sort of easing our way in and i’m not
saying like being super
you know um lacks about everything
that’s not what i’m saying
i’m saying take the protocol you have
right now take the way that you eat right now
consider it a protocol make it super
scientific and clinical like this is
what i eat this is my diet
it could be full of a bunch of you know
junk foods and that’s fine whatever it is
it is let’s just start from where you
are and then let’s improve from there
so i think the most effective way
typically when someone is
choosing this lifestyle in the beginning
is to do what we call small
shifting and what we do is make a
realistic protocol based on where we are
right now and small
shift some things so you might take what
you’re eating exactly right now it might
be full of a bunch of fast food
it might we might small shift our way towards
the thought of well i’m just gonna do
two meals a day fast food
and then one of them is gonna be a
nutritarian and i’m just gonna work
towards shifting that right
or it might even just be one one
ingredient of a meal that you’re
starting to shift out of i remember when
i shifted out of one of my pregnancies
it was this idea of i was trying to get
over jif peanut butter because it is
that’s my childhood basically right so
trying to get over jiff peanut butter
again for like the fourth time or something
and i small shifted my way through that
ingredient by going from
gif to a more natural peanut butter with
salt so just minus
sugar then i shifted a few weeks later to
a natural peanut butter without salt at
all so it was just roasted peanuts right
now it took a couple months for me to
wrap my mind around that emotionally
but i did finally make that shift and i
haven’t looked back
these are the ways that we can make
permanent shifts instead of what we
what we try to do or typically do is try
to do everything all at once
and like i said for some of us who have
more motivation that might be the way to go
so there’s no judgment towards that and
then there’s also
there’s also hope for us if we do feel
like we want to do it a little bit
faster that’s totally doable too
and certainly you can you know benefit
from the help of a coach or
a program like the eat to live family or
whatever as well but
if we do want to kind of take this at
our own pace this really is the best way
to do it realistic protocol
just shifting a little bit from where we
are right now to that new
protocol but with the idea that we’re
going to keep shifting every two
three weeks ingredients thoughts
meals right so what i mean by thoughts
so i mean you know
ingredients like i said jif peanut
butter you’re you’re shifting out of that
meals for instance i know after one of
my pregnancies i was really stuck on
starbucks again
so changing the meals from being this
fast food
to okay i’m gonna have less of the fast
food like so let’s say you go from a
large of whatever you’re eating to a
medium of what you’re
whatever you’re eating and then you go
from a medium to a small
and then you change all the ingredients
in the small thing that you’re now
eating so that there’s much less sugar
or less oil or less salt or whatever
and then you completely shift out of
that food once there’s no flavor left
because you got rid of all the salt oil
and sugar right
it becomes easier and easier that way
emotionally to small shift your way out
of it
and then small shifting your your
thoughts as well your ideas that
you’re small shifting your thoughts
towards i think i could be a nutrition
like i want to be a nutritarian i think i
could be i’m going to try right so you
can start there instead of i
am a nutritarian because that is where
you want to go but that’s not
necessarily a super easy shift to make from
i’m somebody who eats standard american
diet or i’m somebody who eats pretty
healthy but i’m not anywhere near
nutritarian
to suddenly i’m a nutritarian like that
is that’s ideal
i wish that was easy for all of us right
but that’s typically what throws us off
is when we try to be too perfect
we try to be too that that’s what that’s
what makes us fall off
and then that’s what makes us give up
right so what i’m offering is a way as a
sort of a road map for you to be able to small
shift your way towards it without it
ever feeling overwhelming
and it goes at your own pace but you are you know
progressively and consistently and
constantly making
these small changes and before you know
it within a year
you have completely changed and
overhauled your diet
and with it you’ve lost a lot of weight
as well right so that’s
step number one some weight loss tools
that are super important
of realistic protocol and small shifts
step number two
using the scale as a tool now this is
maybe my most unpopular tool
i suggest but i really do suggest it and
when i say it
i want you to just listen to what i have
to say first and the thought i want you
to have in your head
is hmm i wonder if that could be true
instead of i don’t want the thought you
have to be
this might be your automatic thought
which is no no i’m not doing that i
don’t believe in that that’s not good i
tried that before that didn’t work
right if that’s your immediate thought
okay but then i want you to try to shift towards
hmm okay she knows she probably knows
what she’s talking about so let me just listen
and i’m gonna take the next however many
months to wrap my head around
how this might be true for me okay so
here’s the tool
it’s using the scale right the scale to
weigh yourself
as a tool so now i know
it strikes heart and strikes fear into
the heart of
so many of you just hearing the idea of
using a scale right because the scale
has become such
a charged piece of machinery in our house
okay but here’s what i want to do for
you for a second and we have much
all the things that i’m telling you
right now we have much more in-depth tools
on the website on the eat to live family website
and within my coaching programs and
things like that so if you’re curious
and you’re interested more in this we
have whole programs about this stuff
so the i use the word machinery
because i want to make it sound super
boring just like the word protocol i
want to make it sound super boring and
clinical because
guess what guess what a scale actually is
it is a piece of machinery it is a tool an
actual physical tool that a scientist
would use
in order to measure the gravitational force
that is acting upon your body in that
particular moment
doesn’t that sound like super boring it
sounds so
annoyingly boring like something you
would hear in eighth grade chemistry
class or something
and you’d be taking notes and then you’d
forget it like five minutes later right
but that’s actually what a scale is do
you know what a scale isn’t
it’s not a tool for telling you how your
day is going to go
it’s not a tool for telling you how you
should feel about yourself
it’s not a tool for telling you um you know
how good you are at dieting that’s not what it is
so my idea here and i go into so much
more detail in other programs but the
idea here is that you remove the charge
from the scale because the reason you
don’t want to use a scale is because you
see it as a charged object you see it as
some when you step on it you’re going to
have a terrible day you might have a
great day if you lost a couple pounds or two
but if you step on it and it doesn’t
give you the number you want
uh you know the rest of the day is going
to be terrible you’re going to go off
track you might go off track for weeks or months or
years even you might that might be the
final straw and you just quit after the
scale says that that one time right
so what i want you to start wrapping
your mind around is a concept that maybe
possibly i want to offer you a potential suggestion
of an idea that maybe you could use the scale
as a tool literally as a tool as if you
are a scientist
you’re going to put your lab coat on you
can have a little clipboard here you’re
going to be doing a study
of yourself you’re a study of one you’re
the scientist and the
you know the participant but you’re
actually studying yourself
like you’re looking at yourself through
a microscope or something and you’re
just like studying this
you know organism that’s doing things
right and in order for you to get your
data about
if it’s working or not if this organism
is you know
doing the right the things that actually
are working or not you have to use a
scale to like tell
right so the idea being that
if you want to know whether your
protocol is working
if you want to know whether the amount
of food that you ate that day
is working for you to lose weight you
step on the scale
right so the scale becomes literally
just a tool to see if it’s working or
not
and if it’s not working okay it’s not
working but guess what you’re not a failure
you’re not a fraud you’re not terrible
it’s um you don’t you don’t think to
yourself oh i’m not worthy i don’t
deserve it
you know this day is going to be so
terrible i’m never going to fit into any
of my clothes nobody loves me
right we don’t do that whole story the
only thing that we can discern from what
a scale tells us
is did it work or not right the last few
days of eating
has it been working or not did i do it
the way that i wanted to did i get the
results i wanted
that’s all we use a scale for we make it
very unemotional
we learn to become very unemotional
about the scale now
it’s still i’m sure it still sounds
terrifying to you this kind of thing
still takes some practice it takes a
while to get to make it so that the
scale is no longer charged for us but
we use it for that practical reason of
just seeing if our protocol is working
and then we adjust so we use the scale
for two things
the first thing is we see if our
protocol is working and we adjust in
that way
the other thing that we use it for is to
see how down we are on ourself at that
moment okay
so i know that’s the main fear of
wanting to step on the scale at all
and the way around that is to step on
the scale
because it basically inoculates us and
we know a lot about vaccines at this
time in our lives right but it
inoculates us against
our own self-loathing against our own
self-hatred and
judgment and these kinds of things if we
do it in a way that is consciously doing that right
so for i’m going to give you an example
of how you might do this so for instance you would
before you step on the scale you would
have a pep talk with yourself you’d look
in the mirror and you’d go all right
you know you get naked you do all the
things first of all that scale
the way that you should use a scale it
should always be naked
same time in the morning that you’ve
weighed yourself the day before
it should always be on the same exact
scale never use your your doctor’s skill
and try to compare it with your scale at home
they’re not calibrated the same so you
can’t compare the two numbers
doing doing any any other type of
weighing besides what i’m explaining
right now is just a recipe for
beating yourself up because the numbers
scientifically are not related they do
not make sense so you can’t compare the two
so these are the factors you need to
have controlled for when you’re in your
scientific study of yourself
of one right you want to have these
factors controlled for when you step on
the scale you’ve got to be naked
it has to be the same exact time of the
day as the day before like within an
hour max it has to be under the same conditions
as i said naked but also you want to
have gone to the bathroom
um if possible had a bowel movement as
well first thing in the morning is
always the best way to control for these kinds of things
before you ate anything before you drank
anything because just
you know having an ounce or two of water
is going to make the scale go up a
little bit but that has nothing to
really do
with your progress for the days before
or if you had your meal
it’s going to throw everything off okay
so you want to really account for these
things and make sure you weigh yourself
properly and
never ever ever go and weigh yourself in
the evening and then compare that with
something that happened in the morning they don’t
you can’t compare the two they don’t
make sense right i cannot believe how
many people don’t
control for these things when they weigh
themselves so first of all
do those things do them properly right
weigh yourself properly as if you were
scientists so here’s what you’re going to do
you get up in the morning you t you know
you go to the bathroom
take your clothes off maybe brush your
teeth whatever you take your clothes off
you look in the mirror
assess look at your body does your body look
a tiny bit thinner than yesterday okay
or doesn’t it
do you um and start to think about what
you ate the last couple of days did you
have a bunch of salt
did you overeat a lot were you doing a
lot of emotional eating
what do you think the scale is going to
say realistically right you just look in
the mirror now look at
we’re not trying to do a big judgment
time here this is you know so we’re
what we’re trying to do is become that
scientist we’re putting that lab coat on
we got our notebook out
and we’re just looking at herself in the
mirror assessing now if that’s too much
for you and it feels very triggering to
look in the mirror whatever that’s totally fine
you don’t have to be there yet you can
skip that step and just wait until
you’re feeling like you
have got less self-judgment going on
we’re going to be working through this
as well so stick with me on this okay
but if that’s too triggering for you
skip that part and all we’re going to be
doing is just starting to assess then
what’s been happening the last few days
and what we think the scale is going to say
so are we thinking oh i really need that
to be down
so i can feel better today so i can have
a better day nope that’s the wrong thought
that’s going to set you up for
disappointment no matter what
no matter what that’s going to set you
up for disappointment the correct
thought before you step on the scale is
an assessment like a literal assessment
nothing good or bad just
i ate those extra chips so i probably
have some salt weight
i had that piece of pizza a couple days
ago so i might still have salt weight from that
i haven’t really been sticking with my
protocol i haven’t had my salad much so
i probably am
up two three four pounds okay so you
make an assessment now your assessment
might mean no i’ve been doing really
well i think i might have lost a pound
or something but then you go to the
extreme and you go okay i might be up
two or three pounds but i might for some
weird reason be up five pounds
so you pick a number in your head and
like let’s say you’re normally 260 pounds
and then you pick a number that morning
where you’re like i could be
i don’t know i could even be up to 265
right you’re kind of
assessing what might be possible for you
in that moment
and you prepare yourself ahead of time
for what that number could say
and you prepare yourself ahead of time
before you get on the scale how you’re
going to react too so you go what if
it’s 265 what am i going to think
i’m going to think all right i got some
work to do i’m not going to think
there’s anything wrong with me
i’m going to take a deep breath i’m
going to get on the scale and whatever i see
i’m just going to assess i’m going to be
a scientist i’m going to look at it as data
right and then i’m going to assess and
so you’re preparing yourself ahead of
time before you get on that scale of
this is what my emotional reaction is
going to be when i see 265
right now anything under 260 or anything
because you’re pretty prepared for that
but you’re super prepared for 265.
you get real you know and whatever that
number is i don’t know what the number
is but you kind of
gauge what your past history has been
with weight loss and whatever so
you get you do all that pre-preparation
that emotional pre-preparation
then you step on the scale that’s that’s
the key moment there and that’s the one
of the most
well all these important moments are
important but you get on that scale you
see that number and that
is where you choose your reaction now i didn’t say
that’s where you have your reaction i
said that’s where you choose your reaction because
at this is the moment where you get to
go oh my god this is the worst thing all
right i want to see this this is
terrible i’m a terrible person this is
never going to happen this
doesn’t i’m i’m the worst i hate this
i’m the worst day ever my clothes aren’t
ever gonna fit i’ll never
right you either get to do that or you
do that automatically and then you go whoa
calm down it’s just a number on a scale
it’s literally just the gravitational
pull right now
there’s nothing wrong with me as a
person all this
means is that i over ate for the last
couple days and i need to kind of you
know tighten it up a little bit no big
deal no judgment here
this is right so that’s what you do when
you step on the scale also
if the scale goes down we do not
celebrate that’s another super super
important point that i know you’re not
going to believe yet because i didn’t
believe it for a long time until i
started really understanding it
celebration is just as bad as beating
yourself up because celebration means that
you are putting meaning to a number on a
scale that is not actually
there you’re assigning meaning to
something you’re a you’re making it mean
like oh i’m really good at this or this
is working or it’s gonna work
or whatever you never know if it’s gonna
work it’s gonna work based on how hard
you work the next few days not based on
what the number is on the scale because
the number on the scale is literally
just a data point okay
so step on the scale you have that
reaction and then you choose your next
reaction of how you want to actually take it
and then you get off the scale now is
where your real work comes in
with the mindset for the rest of the day
how do you keep
reeling it back in how do you keep
reeling those thoughts back in towards
if it was 265 or it was 268 or whatever
this this is what happened it’s like
checking your bank account
right after you’ve been spending without
looking at your bank account for a long
time it’s kind of like
oh i gotta look and you sort of peek a
little bit you know
and you’re like oh okay now i know what
the number is ooh it’s a lot worse than
i thought it was going to be
but it is what it is and now i’m going
to actually do something about it right
that’s exactly what it is too
once you’ve stepped on the scale then
you go about the rest of your day and
the rest of the weeks with working on the mindset of
it’s all going to be okay i’m going to
use these tools stick to the tools stick
to the protocol and i’m going to use the scale
continually to continuously see how my
mindset is doing and how much i’m
beating myself up and i’m going to keep
working on that right
as you’re working through it you get
better and better and better now
you might not be ready for this and
that’s okay and you might not accept
that this is even useful
but with my clients it’s always i want
you to weigh yourself
every day because i want you to get so
good at your mindset
that you love yourself no matter what
that stupid scale says right
because all that skill is is a piece of
like metal and plastic
and gears and that’s what a scale is it
doesn’t tell you anything about yourself
okay you tell yourself about yourself that’s
that’s what you do right the scale just
sits there and tells you a number
okay so there’s that that’s one of the
the tools that are that are super
important that we use as i said throw it
out if you don’t want to use it right now but
try to wrap your mind around how it
might be useful and the reason it’s so
useful is because it’s going to give
just give you a data
about where you’re at and where you can go right
all right and the last tool that i want
to talk about
is hunger and that hunger is your friend
and hunger is also a tool i’m going to
go through this one really briefly
we’re going to talk more about this as
we go but what i want you to start to
see because i noticed this in myself in
my journey several years ago i noticed
this with clients
all the time especially in the italy
family when we really start to get to
this nitty-gritty of
what our fears are and you know what’s
so scary and what’s so hard
it always comes out that we’re afraid of
hunger we are afraid of hunger first of
all because of toxic hunger
and it feels super uncomfortable toxic
hunger being dr fuhrman’s
word for withdrawal actually withdrawal
from standard american diet foods or
these addictive processed foods
we feel super uncomfortable light-headed irritable
you know hangry kind of a thing you have
that shaky feeling
that feels terrible that’s not fun so we
learn to fear hunger because it actually
physically feels bad when we’re eating a
bunch of processed food but when we
become a nutritarian
and we start to detox and start to eat
whole natural plant-based foods without
a bunch of soil
salts oil and sugar our bodies come back
to a natural type of hunger which is
much more comfortable it’s called true hunger
so much more comfortable and easy to
deal with so we can retrain ourselves
to not fear hunger as much but we have
trained ourselves already to fear hunger
so we’re coming into this thing
fearing hunger but what i want you to do
is just with the scale if we fear the
scale i want you to start
working on your fear of hunger too like
ask yourself what’s
actually going to happen if i don’t eat
for a couple hours like you know what’ll
happen it’ll be
you’ll be hangry be a little irritable
you’re going to get shaky maybe
usually that’s the worst of it right you
just have these kind of physical symptoms
but you don’t actually die right like
nobody just dies from hunger immediately
after not having eaten for two hours right
so actual hunger we know doesn’t kill us
if it’s only been a couple of hours so
we could survive it it’s just going to
feel uncomfortable
so if we know that we know that it’s
actually not a dire situation
if we have lunch at noon and then we
start to get hungry around 3 or 4 p.m
and dinner isn’t until five or six it’s not dire
it’s just gonna be uncomfortable for a bit and if we can um
if we can see that and start to expect
that and know that that’s gonna happen
and be okay with that
that allows us to actually start to
lessen that fear about hunger a little
bit which allows us to then eat better
foods which then allows us to get more towards
true hunger which is what we really want
right so we use hunger
as our friend and we use it as a tool so hunger
is totally neutral it’s not good or bad it’s just
a signal and that’s what i want you to
think of hunger as
hunger is a signal just like a tool is
um the scale is just a tool
to assess how much you you know
gravitational force is pulling on you
hunger is a tool to assess when do you
need food or not right so understanding
that toxic hunger isn’t necessarily
the best signal so it’s you know in the
beginning it can be a little bit
confounded and we want to know that too
because but as we move through it hunger
becomes more of an
actual signal for us it’s like a
notification on your phone like hey
you’ve got a text message or whatever
it’s just a tool to alert you that a
you need to eat food pretty soon and b perhaps
your last meal wasn’t big enough you
know if your meal if you can’t get three past three
four maybe even five hours to your next
meal your meal probably wasn’t big
enough and you need to learn how to make bigger meals
and by that i mean lower calorie higher nutrient meals so
bigger salads more greens right bigger
smoothies with more greens or
these kinds of meals where your hat like
um having a bowl of
walked vegetables or something with less
grains and more veggies you know always
towards the non-starchy veggies when possible
towards non-starchy non-grain type foods more
vegetables so that will really help with
the with the hunger as well and this is
just a transition so the other two
things there’s two questions i want you
to ask yourself
and this is just to start start working with
a way to ask one question all day long is am i hungry
first of all now there’s a difference
between hunger and craving
and that’s something that i really want
you to start thinking about
if you only want a specific type of food
like you just want an
apple or you only want a pancake or you
only want a burger
and you if i were to say here here’s five
raw carrots eat these if you were like
uh i don’t want those
you are craving right you might also be
hungry but you’re definitely craving
and craving is not um is not a useful
it’s not a useful tool to like use for hunger right
so what we want to be able to retrain
our brain to doing is understanding
if we if if i set down a big plate of
steamed vegetables and a nice
you know nut butter sauce over it would you eat that
and do you think it would satisfy you
now if you think it wouldn’t then you
definitely have some craving going on as
well right you’ve got some toxic hunger going on as well
but when we can get ourselves cleared
out when we get ourselves cleaned out we
get to that place where
where yes we are hungry enough to wear a big
plate of vegetables i would just devour
those vegetables right
then you know you’re hungry kind of a
thing so first we ask ourselves
at all times like am i hungry or am i just craving
so am i hungry is super useful because
let’s say we had our
our salad at noon and then we were starved by 3 p.m
that salad wasn’t big enough okay we
need a bigger salad with more greens
greens compact down to nothing in the
stomach so you can eat
like so much greens and not be overly full
so you make these massive salads and
then what that does is gives you so much
nutrients and so much fiber that you can now get four
five six hours between meals because you had such a
not like a large huge salad that it was
just you know your stomach hurt you were so full
it’s like it just gave you so much fiber right
so that’s the difference there so you
ask yourself all the time am i actually
hungry or am i craving
that’s a really good thing to know and
when we realize that we’re just craving
we shut off the thoughts on there we’re
like okay it’s cool i’m craving i don’t need to eat
i only eat when i’m truly hungry okay
the other question we ask ourselves is
am i full which is so huge to be asking
yourself during a meal have i had enough
for me when i feel like i’m getting full the meal
stops tasting as good as it did when i
started eating if you’re truly hungry
when you eat dr fuhrman is always saying
hunger is the best sauce
if you’re truly hungry when you go to
eat anything you eat is going to taste
amazing even a pile of steamed
vegetables or
raw vegetables without any dip or
anything still going to
that is going to taste so amazing to you
if you’re truly hungry hungry
and so as you’re eating you start to eat
this food you’ve been eating
four five six 10 12 bites 15 bites and
suddenly you start to get this thought
of like ah this doesn’t taste so good
it doesn’t taste as good as it did
before you’re starting to become satiated
and there is a moment where the brain
gives you a signal it’s amazing the
brain and the stomach actually talk to
each other
that’s how they’re meant to work
together we just get so thrown off
because of the junk that we’ve eaten in the past
when we’re starting to get cleared out
that’s when we start to have an actual
signal from the brain that goes like uh
i don’t want any more like you just
physically don’t want it anymore right
now there’s a difference between being
this is the tricky part difference
between being satiated and having had enough
and not wanting it because you’re not
used to the salt and oil and sugar level
right so that’s that can be the tricky
thing in the beginning but that just
takes practice right
so we get better and better and better
at that and we become
more we start to
love natural foods more when we are
getting used to this we’ve been through it for a few
months as well so it starts to get easy
i say after first
month one two three it starts to get so
much easier
to be able to love these foods okay so
using those questions
the question am i hungry and am i full
all the time is going to
naturally allow us to start working
towards
learning how to not overeat and that’s
probably one of the
as we talked about last week one of the
most important parts of the eat to live diet
is learning how not to overeat not
eating for emotional
reasons not eating just for a super full
feeling like
you know we used to be used to when we
ate all the processed foods because we
always need so much
quantity just to make ourselves feel
better because there wasn’t enough
nutrients and now
we’re trying to just learn how many
nutrients and how much fiber
do we really need in order to feel
satiated it’s a very different equation
but we can get there if we just keep
trying okay so those are some
some practical tools three practical
tools that you can use on the weight
loss side of things
using hunger as a friend and as a tool
using the scale
as a tool and also making a realistic
protocol for yourself and using small shifts
to progress throughout that protocol and
throughout your weight loss
and healthy eating journey okay thank
you so much for listening to this one i
hope that you got so much out of it
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