Well, welcome back Warren Willie here, we are going to do part two of the basic eating principles in our weight loss course and series. So let's dive right in. I think we'll start with a little review of what we went over in part one. First, the absolute weight loss. We talked about sleep. We talked about stress control, we talked about adequate protein and daily movement, absolute essentials.

As I stated, if you're familiar with obtainable or better than steroids, or what does your doctor look like naked, any of my other books, there's a lot more variables there. But this course once again, to emphasize is simple. Let's do the bare basics. It's Auckland's razor. The simple solution is always the correct one. So that's what I hope to do with this course.

Food groups. We're going to talk a lot more about food in an upcoming lesson here. Talk about the differences protein, carbs and fats, sugars a food remember, totally separate food group in my opinion, alcohols, a food group need to be aware of those, how weight is gained and lost? We talked about those components you can go back and review. And why is dieting so difficult. I just touched on a few, very, very few of the reasons why that is so hard to do.

And I talked about hormones in particular, because that's my area of interest. And that's why when we get later in our series talking about utilizing your doctor for your weight loss program, you need to find a he heard that he understands hormones, if you want to lose weight. So let's move on. Now we're going to overcome those barriers that we talked about in the last presentation. Using these following things. We're going to talk about what I call the 12 steps to optimal health, cyclic or cyclic, ending on where you're from eating schedule breaks close follow up monitoring of results.

And particularly your subjective and objective data. Too many times we rely on the scale alone as our marker of success or failure in a weight loss program, and that is so wrong. Actually, that should be absolutely outlawed. That just doesn't work that way. So let's dive right in with the 12 steps of optimal health. The following slides, I could actually say 12 steps of optimal health, I could say how to gain muscle, how to lose fat, how to lower your blood pressure, how to lower better your cholesterol, how to get healthy.

In other words, these 12 steps are a lot more than just weight loss steps. This is just overall healthy living again, simplicity. Living simply and doing a few simple things each day is what adds up and equates to long term weight loss and long term weight loss maintenance Most importantly, so diving right in those 12 steps, the first one biggest meal after a fast smallest meal before For bed, so whether you get up in the morning and eat breakfast, whether you do an intermittent fasting protocol or what I call delayed eating technique protocol, and you wait till noon or three to eat, you should eat your biggest meal after that fast. That's what Breck break fast means breakfast. So no matter what time of day you eat your first meal, that should be your biggest meal. The smallest meal should be the meal closest to bedtime.

If you're a shift worker, then that'd be your meal before you go to bed at 8am. If you're a regular nine to fiver, that should be your last meal should be your last meal before you go to bed at 10pm. In other words, this simple little technique does wonders the hormonal response to food is optimized by eating your biggest meal right after your fast and your smallest meal before bed. Next, eat according to your schedule. I get I just crack up with all the people so you have to find me A day 57 meals a day that comes from the meathead world, my world The bodybuilders and whatnot, but there's no science behind losing fat and meal frequency. None.

I have had patients lose over 100 pounds in my clinic multiple times by eating once a day because they ate according to their schedule. So don't worry about the meal frequency. Don't worry if you skip a meal, don't beat yourself up. Don't feel if you're given a five meal or three meal and two snacks a day eating plan and you missed a meal you're screwed. That's not the way it should be. Eating according to your schedule if your schedule allows you to eat at 10 o'clock, have some protein.

If you're if your schedule allows you to eat lunch with your friends, eat lunch with your friends. In other words, don't get so hung up on the fine aspects of multiple meals or not. It just doesn't work but if you eat according to your schedule, it really makes The difference one more little note on that. Monday through Friday, I eat according to my schedule, because that's what worked dictates Saturday and Sunday. I don't so much because I'm playing with the kids or going on a bike ride, go jump on the trampoline. Run a kid to swimming or dance or gymnastics or karate, you know, it's my schedule is different.

So my eating is different on the weekends. And when we talk about cyclic eating, we'll talk about how that can play to your advantage. Eat the majority of your carbohydrates earlier in the day. This is based on something called crono neutral kinetics. What it's a name I came up with based on crono pharmacokinetics. crona was Greek father time.

Nutrient my case is nutrition kinetics is the activity or motion in the body. So how does your body respond to food? I have found that insulin sensitivity is highest right after your fast so eat your carbohydrates. So that biggest meal we talked about earlier should have the most carbohydrate In it, if you're doing a ketogenic or low carb diet, you won't worry about that. But if you have carbs in your diet, put the majority of them at that first meal following your fast. That's what that means have a moderate amount of carbs after you workout to spike insulin to lower cortisol to help your body recover.

Continually drink water throughout the day. Now you'll hear people say you need X amount of water for weight and some of the calculations I've heard are point six fluid ounces per pound to scale weight. And if you're exercising use point seven, five fluid ounces per scan pound to scale weight. Honestly, that's getting technical. Again, remember, this is simple. We want it to be real life.

So the way I found to get people adequately hydrated is to take a sip of water every 15 minutes. Well, like not Chug, don't down half a gallon, but take a sip of water. If you're a coffee drinker that counts especially if you're a regular coffee drinker, because the diuretic effect of caffeine doesn't work. As well on you if you're a regular caffeine drinker like me, so that is the simplest way to get your water and stay hydrated. Plenty of studies that show our brains can differentiate hunger from thirst. So if I'm drinking water all the time, I'm less likely to be hungry.

Make sense? Simple, simple trick to do. Eat an adequate amount of protein at every meal. Protein is we're going to go over in great detail in an upcoming lesson is the most filling foods. It lowers a hormone in your gut called gralen. Grantland.

I call the road rage hormone. You know when you're hungry, you're driving down the road and if people don't get out of the way, your way, so you can eat, people are going to die. That's a road rage hormone. That's great. And that's the hunger hormone and protein suppressed. So having a little bit of protein at every meal, does wonders on your long term weight loss, maintenance and success because you're not as hungry.

If you just eat a Twinkie or a bowl have ice cream with some lucky charms, all carbs, you're going to be ravenously hungry in the very, very near future. But adding protein to every meal also helps with one of our rules. We talked about it earlier and that is adequate protein is essential and absolute must for anyone trying to maintain health, lose fat, build muscle, etc. So a small amount of protein at every meal, absolutely essential move often as possible, or we talked about that it's one of the key components of long term weight loss is movement, but not just going to the gym. It's when I'm sitting here, I'm tapping my fingers. My toes are tapping, I'm moving.

You continue if you continually move you keep your body stimulated. What happens to us when we get seated, comfortable watching a movie staring at the Internet reading our email and you stop moving. It causes the hormones to change and you start craving sugar. You start craving high fat, it changes the way you view and wish and crave food. So part of the benefits of continually moving besides utilizing energy is it prevents that from happening. Eat naked foods you probably know by, by now by this series by the name of one of my books.

I like the word naked. We'll go no farther than that with that particular statement. But naked foods are God made foods, right foods with one ingredient, really focus on those try to avoid the manmade stuff. And I'm not saying all man made food is bad. And I'm not being a far extremist, saying you can never eat processed foods again. But in general, if you can eat God made naked foods, you will do so much better, long term with your weight loss and may bring your own food to dinner.

I like to use that term with my clients and my patients because you have to understand what's in your food, know what you're eating. Learn how to read labels, which we're going to talk about in an upcoming lesson here. Understand toxins. If you can't pronounce an ingredient, and if Food, you probably shouldn't be eating it. If it has more consonants and vowels, you probably shouldn't be eaten. So think about it and start to learn and know your food.

Really, really important that will help you long term. Do not eat within two to three hours go into bed. There's so many reasons for this from preventing reflex disease to allowing the growth promoting hormones like growth hormone and testosterone to come out at night. All those tend to be suppressed when you eat a lot before bed. Insulin high at night may raise serotonin to help you see what you think sleep a little better, but it's not going to help you in your overall long term success. So stopping food intake a few hours before bed.

Absolutely. A really good idea in the big picture. That doesn't mean you have to be super anal about it every night. But in the big picture. If the majority of your bedtimes are without food for a couple hours, you're going to notice success when scheduled scheduled Your foods that is so important. And I use that analogy early Monday through Friday.

I'm scheduled, I have all my food made, I'm ready to go. I don't have to think about it. Saturday and Sunday, it's a little more free. We do other things we go out to eat, we cook some fun as a family, we do something different. You don't have to schedule them because I'm not scheduled. So just remember that simple caveat really helps long term weight loss.

And finally, if you fail to plan, plan to fail, you've heard it before I did not come up with that. That is just absolutely essential for almost all aspects of health and your life. If you really want to lose that extra fat. If you really want to build bigger biceps, if you really want to feel good. If you want to get off your cluster on blood pressure medication, then you better start planning ahead. That's all that means.

Those 12 steps really make a huge difference in long term success, and they're simple. I would encourage you to pick one and run with it for a few weeks, if not months. That's it. Then add another one on once you've made that habit, in other words, let me give an example. Start sipping water every 15 minutes while awake and just do that for the next few weeks. If you're doing well, now you're used to it, you feel good, you're not running to the bathroom all the time, you're noticing a difference, then add one of the 12 steps to it makes sense.

If you do that nice and slow, you're much more likely to succeed over time. Next thing close follow up the accountability buddy. I love that name. The accountability buddy. It is so important for you to find someone in your long term health journey, not just weight loss. But if couples can do it together if friends can do it together, if sons and daughters and husbands and wives and sons and dads and daughters and moms if we could just have someone that we could work with on our long term health.

We don't think about that because of our our very technological, social media based things all we think we Need is something we hold in our hand. We need a real life person on this journey to to encourage you to talk to you about it to schedule your tracking, which we'll talk about here in a minute that is so important to find a partner in long term health success. Schedule your tracking is very important to the national weight control registry showed that people that weighed themselves on a regular basis, maintain their weight loss better. Now, I'm not saying weighing is the best thing to do. It's just one modality for following objective data. But writing down what size pants you're wearing this month compared to last month, or that's more of an objective finding what is your lean mass to fat mass gets your body composition measured.

Follow your grip strength, great indicator of health and change. simple little things like that. Those are objective measures that you follow. subjectively keep a journal write down Hey man, I felt great this week or I'm following this 12 steps and I'm drinking water every day and I feel so much better than the The days that I missed my water, subjectively keep track alongside your accountability, buddy. And you will have long term success. There's plenty of studies and when we talk about the behavioral aspects of eating, we're going to talk more about that partnership with someone in the long term plan.

And so very, very important to do. I love this next slide, because this is it just shows that things are changing, right? This is most doctors, more doctors smoke camels than any other cigarette. That's obviously changed. We all went to Marlboro No, I'm just kidding. I'm just kidding.

What what that showing is that's an actual advertisement, that things change. It's not just eat less, exercise more. It's a bigger picture. And that's what I'm trying to profess here in this little lesson plan. monitoring of results. I always start with that I kind of mentioned early.

We start with defining success. Now if your success is to go from 300 pounds to 125 pounds, we have an issue. Okay, that's Not success. That's called slow suicide. What you want to do is find short term success. I want to be a pant size smaller.

Oh my, I want to be one dress size smaller. I want someone in my family to look at me and go what's different about you? I want you have to define that. And I and going back to one of the earlier slides. In part one I believe it was we talked about how a 10% weight change can change all those medical conditions. Maybe that's your goal.

My goal with my lifestyle eating plan my naked dieting is to get off my blood pressure medications. Wow, what an awesome goal right get off my cholesterol meds, lower my diabetes medication, see the doctor less have a new a one C level if I'm following my blood sugar's Those are things you have to define. Don't just, excuse me Don't just define your success with your health plan a weight loss plan based On a scale number, it will screw you every time, way too many variables involved with that. And it's not an accurate number or assessment. subjective data we kind of talked about how do you feel? How's your emotions?

How's your sex life? How's your relationships, those change when you're healthy? Trust me, it's a big picture thing here. It's not just, I'm dieting and exercising more to get a look. It's a overall quality of life issue. So keeping track of your subjective changes is very important.

Take a simple little log diary and follow this stuff. objective data, we talked about race. So important follow through Remember, you cannot look in the mirror and say you're doing well. We can't do it. No matter how you think you're doing. You have to have hard data to know for sure.

And make the appropriate changes. If you're not doing what you should if you're not changing like you hope or you're changing too fast. Even I've had a number Patients lose weight too fast. And that's an issue. So you need that good subjective, objective data with your accountability buddy. find any of the 12 steps while you're doing it and you will find success in long term weight loss maintenance.

I kind of I love this picture, because it kind of sums up what I think about overall health, weight loss, fat loss, muscle gain, and that is doing exactly what this little dog is doing. And if you can guess what he's doing, this is what I like to say. He's practicing patience, and wisdom. So, with your long term health plan, be like this puppy here. practice patience, and wisdom and you will get there. Next we're going to talk about food.

We're going to talk about all about protein, carbs, fats, and get into some details about them because you have to understand what crosses your lips for a long term health and weight loss program. So until next time,