Key Points: 1. Your weight does not define you. 2. Most people don’t use the scale in an effective manner. 3. Tracking your weekly average weight via daily weigh-ins is a powerful strategy that also has drawbacks. Estimated reading time: 5-10 minutes Listen to this article on Spotify! In January, we dedicated a great deal … Read more
Key Points: 1. Losing body fat will require us to periodically feel hungry. 2. Scheduling time to feel hungry each day will allow us to befriend the sensations of hunger rather than feel as we immediately need to get rid of them. 3. This will be absolutely vital for maintaining weight loss after we’ve hit … Read more
Key Points: 1. The “always something” mindset is far superior for sustainable results than the “all or nothing” tendencies we typically display. 2. The holidays provide the perfect opportunity to practice “always something.” 3. These practices can lead to happier and less guilt-ridden celebrations. Estimated reading time: 5-10 minutes It’s that magical time of year … Read more
Key Points: 1. Most of the angst people feel about their appearance and physical capabilities is mostly due to not feeling in control of where they want to be. 2. To develop this sense of control, it’s vital to master two of what I consider the main three nutritional skills. 3. These skills are: eating … Read more
Key Points: 1. We tend to use the consumption of sweet treats as a reward for everything, starting at a young age. 2. There’s nothing inherently wrong with this, if we’re intentional about it. 3. But, most of us aren’t, and so we relinquish control of our choices and actions to food. Luckily, there are … Read more
Key Points: 1. The archetypes of the “Renunciate” and the “Householder” have their roots in Eastern spirituality, but apply quite nicely to Western nutritional struggles. 2. Which of these sounds harder? Making progress by entirely giving up foods you enjoy, or making progress despite not doing so? 3. Each path has its positives and negatives, … Read more
Key Points: 1. Tracking your eating, movement, and self-care habits can be done instead of or alongside calorie counting. It will be much more effectively sustainable than calorie counting alone. 2. Building your “Nutrition Owner’s Manual” helps answer two crucial questions. “What should I eat?” and “When should I eat?” These are highly personal and … Read more
Key Points: 1. Nutrition is incredibly personal. Fad diets aren’t. 2. I’ve provided two unique tools that will help you figure out the best strategy and tactics for you, specifically. 3. Strategy is the overarching plan behind the goal you want to achieve. Tactics are the specific actions you take to achieve it. Estimated reading … Read more
Key Points: 1. Counting calories is the only weight change method that’s guaranteed to work if done correctly. 2. However, doing so correctly is not easy, and tracking meticulously for months on end is a recipe for misery. 3. I recommend tracking calories for 6-12 weeks to gain insight into your habits and patterns, then … Read more
Key Points: 1. Too many people think they can’t enjoy what they eat and reach their nutritional goals. This isn’t true. 2. This belief leads to unsustainable, overly-restrictive eating. 3. Start building your “Worth It Foods List” to help you overcome this belief. Estimated Reading Time: 3-6 minutes I want to touch on something I’ve … Read more