It’s 11 a.m. and I haven’t eaten in 15 hours, I’m just not hungry…but technically I should eat because breakfast is the most important meal of the day - right? It stokes metabolism - correct?
Not necessarily and nope, metabolism is calorie dependent, not frequency of feeding dependent. In English that means that your metabolism is dictated by the number of calories you consume over a 24-hour period, not the timing of those calories over the course of a day. Let’s take a look at an example…
If I eat 2,000 calories on Monday in 2 meals vs. 5 meals there isn’t a difference from a metabolic standpoint; the metabolism responds in the same way.
These days I usually consume 2 meals daily and occasionally throw in a snack if I feel like I need it. The reason behind this is that this meal cadence works great with my schedule, I feel good doing it and it’s super doable to maintain my body composition.
Some folks may call this an intermittent fasting (IF) approach where there is an ‘eating window’ in which calories are consumed and another window where ‘fasting’ occurs. As an aside, everyone ‘fasts’ for some period of time while they sleep during the night; what differs between individuals is for how long. There are pros and cons to the IF approach or blueprint so let’s take a closer look…
IF can produce fat loss benefits and the first mechanism is rather simple: less time eating equates to fewer calories consumed over the course of the day typically. Now there are exceptions to this rule because some people can easily overeat their daily caloric requirements in a very short period of time; however in general when we reduce the amount of meals and time in which we eat throughout the day, most of us consume less overall.
Also in a general sense, after roughly 18 or so hours the body shifts from using glucose (sugar) for fuel to using fats for fuel. Using fat for fuel over a period of time results in fat being burned and therefore can result in fat loss, assuming a caloric deficit (eating fewer calories than you expend) is sustained.
Another pro for IF is that when the body isn’t processing incoming food it ‘takes the garbage out’ in a sense, via a process called autophagy. Autophagy is a fancy way of saying ‘cell cleanup.’ The body accumulates by-products, harmful substances, plaques etc. so fasting for a period of time can up-regulate the processes (autophagy being one) that deal with these substances.
Intermittent fasting is a stressor of sorts…not eating for extended periods of time does cause stress on the body. Above I outlined the benefits of IF such as fat loss (which has TONS of health benefits because being overweight leads to all sorts of issues) and autophagy; however, there is a cost and benefit to EVERYTHING!
If you’re moving adequately, sleeping well and have minimal stress in your life overall, IF could potentially be beneficial for you. On the other hand, if you’re a busy Mom with a stressful job, 3 kids, drinking 4 cups of coffee daily because you’re sleeping like shit…fasting IS NOT for you; we don’t want to add an additional stress to this chaotic Mamma’s life!
Now if you’re thinking about giving the IF approach a go, be mindful that our hunger runs on of a circadian (circa meaning about, dia meaning day) rhythm so we typically get hungry at the same times every day. Being that you eat/get hungry at roughly the same times you may need to ‘push through’ some hunger when shifting to an IF approach because your body is used to food at the times in which you feed it. As a side note hunger comes in waves…you get splashed and then it subsides, you get another waft and then again it diminishes.
Who is IF for?
Folks who are interested in giving this approach a go due to the benefits, all the while mitigating the drawbacks or making sure that they don’t fall into the ‘over-stressed’ category. IF also obviously needs to fit in with your schedule; if something is incredibly difficult to implement from a lifestyle aspect, it’s going to be virtually impossible to maintain over a period of time.
Also, just because something works for a bit doesn’t mean that it’s going to work forever so be sure to keep reassessing where you’re at and whether IF (or any approach) is working or not.
Who is IF not for?
Fasting isn’t for the busy Mom above or anyone who has a similar setup. Again IF is a stressor to some degree so be extra mindful of this and recognize where you’re at with your nutrition, sleep habits, movement and stress management.
Also, IF may be something that you just want to implement once or twice a week or month - there are ENDLESS ways in which to incorporate a tactic like this so don’t think that you’re either ‘someone who fasts’ or someone who does not.
A hammer is no better than a screwdriver…IF is a tool, so it’s not superior or inferior to any other methodology, it’s all about what works for YOU at any given point in time.
I know what you’re thinking…write down what I eat all day, f*ck that it sounds like a bunch of work!
Bear with me…
I have my clients do food diaries from time to time as an intake awareness exercise with a ton of success. Jotting down what we eat and drink on a daily basis can be an amazing way to learn more about our eating habits, what may be hindering us from our goals as well as identifying any food sensitivities we may be dealing with.
If you’re interested in giving a diary a shot here’s how to do it…
Write down everything you eat and drink for 7 days…I may have lost some of you already because a week seems like a long time, however in my opinion it’s crucial to do a 7-day diary because eating habits tend to shift over the weekend. This way you’re bound to include a Friday evening, Saturday as well as Sunday in your records.
We are straight up bad at remembering what we ate throughout the week and that’s why it’s of utmost importance to write down exactly what we're eating and drinking at the time we consume it. Take your memory out of the equation and ensure accuracy by doing your diary in real time. Recording it in the notes on your phone is a great way to go because you’ve got that thing attached to your hip 24/7.
You don’t have to weigh and measure your foodstuffs in order to benefit from this exercise, however it will yield better data and therefore an improved result. You can always approximate your meal sizes and as long as you stay consistent as far as your estimates go, you’re good.
If you’d rather record using some sort of gadget, myfitnesspal is a solid app that’s super easy to use. I wouldn’t put too much merit into all of the calorie counts on the app because people who use the app can actually enter their own ‘custom’ foods. The cool kicker about this tool is that you can actually scan barcodes at a grocery store or a grab and go restaurant in the app itself!
Another recording route you can take is taking a picture of all the food you eat and drink; this is another awesome way to ‘portion’ without actually having to manually measure your meals.
For you folks who really want to go above and beyond, record next to each of your meals how you felt before, during and after you ate. This way you can tease out any foods you may be reacting to negatively as well as identify how you felt and how that correlated with your food choices. For example, a feeling of stress may make you more likely to reach for ice cream. Also you can monitor how you felt after your double scoop and see if the ice cream ‘agreed’ with your belly or not!
Some people may recommend not changing the way you regularly eat at all while carrying out this exercise, however I beg to differ. If you find yourself reaching for higher quality foods, eat them; that’s the whole power of the diary because it makes you more aware of your food choices. If you’re one of these people who benefits from a psychological standpoint by eating healthier foods when you record them, you’ll have some fat loss results come week's end so it’s a win win!
The final thought I’ll leave you with is to be honest with yourself diary-wise. This can be an amazing tool so you’re going to be way better off if you record accurately even if it pains you a little to write down that you hit the drive-through on the way home from work, or had a few too many bevies on Friday night. No judgment here, just feedback!
Have food diaries or anything like it helped you get closer to a fitness goal? Have you had a positive or a negative experience with them? I'd love to hear your experience so comments in the section below!
If you have any further questions regarding food diaries, fat loss or you just want to say ‘heyyy’ hit me up!
23 & Me is a privately run personal genomics and biotech company based out of California, the significance around the number ‘23’ is that there are 23 pairs of chromosomes in a normal human cell.
23 sends you a saliva canister that you then provide a sample for and mail back to them, 6-8 weeks later you’re provided with a bunch of super cool information regarding your specific genetic make up including genetic risk factors, traits, drug responses and inherited conditions. There is also an ancestry composition category that essentially breaks down where you’re from.
Genetic Risk Factors:
There are a total of 12 different markers under this category including Alzheimer’s disease risk, celiac disease risk (gluten tolerance/intolerance), Parkinson’s disease risk and Breast/Ovarian cancer risk to name a few.
I’ll mention that the major ones like Alzheimer’s, Parkinson’s and Breast/Ovarian cancer you have to manually unlock because as you can imagine some people would rather not know their genetic risk for such illnesses.
Just in case you’re curious I came back negative on all four fronts, which is advantageous from a genetic standpoint however it doesn’t mean that these diseases are out of the question for me. There is a quote in a scientific community that goes ‘Genetics load the gun, lifestyle pulls the trigger.’ In an ideal world one would be genetically unlikely to develop such diseases all the while living a lifestyle that promotes all around health.
I have to say this section of the testing was the most interesting to me…results such as alcohol flushing, lactose intolerance, male pattern baldness, muscle performance, caffeine metabolism, memory and pain sensitivity were all listed here along with plenty more.
I don’t have an alcohol flushing issue, which if I did would make my skin flush/go red after booze intake. I’m tolerant to lactose for the most part, my male pattern baldness risk is neither good nor bad and I’m fast twitch muscle fiber dominant (think sprinter).
I metabolize caffeine quickly which means I tolerate caffeine well, my memory is pretty typical and so is my pain tolerance. A funny one they threw in there that I had no clue could be tested for on a genetic basis was something called Misophonia which is the sensitivity to the sound of chewing…strange I know. Apparently I have a higher sensitivity to Misophonia, which I can back up from an experiential standpoint, loud open mouth chewers wreak havoc on my senses.
This section is useful if you choose to or need to go on a drug at some point for a certain condition you’re dealing with. Response to drugs like Plavix (anticlotting drug), Warfarin (also anticlotting drug), Phenytoin (epilepsy drug) and metabolism for proton pump inhibitors (stomach acid drug) pop up in this category. These measures fall more under special circumstances however they can be super useful given the need to take such a substance.
This portion of the test lets you know if you have a variant for conditions such as cystic fibrosis (fatal disease affection children/young adults), familial hyperinsulinism (blood sugar condition), and sickle cell anemia (form of anemia) to name a few.
It turns out I’m 52.8% European, 44.3% South Asian with the missing 1.7% being ‘unassigned’ or unknown.
There is also an awesome interactive map in this section breaking down which areas of the world specifically you’re a product of. There’s also a ‘maternal line’ as well as a ‘paternal line’ that breaks down where both your Mother and Father hail from. This section is super cool to explore especially with your family members; speaking from personal experience it sparks some amazing conversation!
There are a number of other 23 & Me categories and rabbit holes you can go down but I think you get the idea. Overall I think it’s a great service that’s both affordable and insightful…I’d recommend it for anyone who is interested in learning more about their genetic breakdown!
Can you down an espresso right before bed without blinking an eye or does a cup of java at 8 a.m. keep you jittery for hours and interrupt your sleep that night?
Caffeine tolerance is just like food tolerance, it’s different for everyone. The average individuals ‘half life’ of caffeine in the body is 8 hours, meaning if the run-of-the-mill person ingests 200mg of caffeine (a fairly standard cup) they will have 100mg floating around in their bloodstream 8 hours later. 8 hours after that there will be 50mg hanging around and so on…
As far as finding out how your body handles caffeine there are a couple ways to go about it.
The simplest route being a standard experiment in which you pay attention to two messages your body gives you.
Dose – if two espresso shots leave you anxious and shaky give one a try and see how you do.
Timing – If caffeine at noon tends to interrupt your sleep and keep you up at night try bumping it back to 10 a.m. in order to give your body more time to clear the stuff.
The other option you can go for is genetic testing, 23 & Me is massively popular these days, it will tell you how you personally detoxify caffeine as well as a bunch of other genetic markers you may be interested in. The test costs around $200, currently I’m waiting for my results and I’ll most likely write an article about my experience so if you’re on the fence you may want to hold off until then.
I didn’t touch on the digestibility of caffeine because it can come in a number of different forms other than coffee such as pop, energy drinks, pre-workout beverages, tablets and the list goes on.
In closing, caffeine dosing as well as timing is going to vary from person to person so pay attention to what your body is telling you and it’s tough to go wrong. If you’re having a hard time identifying your specific response consider some testing and if you just don’t care keep drankin’ your heavenly java beverage daily!
I’ve been wrong plenty of times by delving out information that I believed to be correct at the time that just wasn’t. Of course there was no ill intent on my part; I was sharing the best mix of evidence and experience that I had access to. Nowadays science is evolving so quickly and research is being done with such frequency that good ‘health care providers’ should be adapting their opinions based on the latest scientific support. If a trainer or coach has done everything the exact same way for the last 3, 5 or 10 years they’re not doing their homework!
The point of this article is to clear up a few things that I have more accurate information on now and to give you the best information I’ve come across to date.
I believed that eating more ‘alkaline’ foods like greens and fruit and less ‘acidic’ foods like meat and dairy would help make your body less ‘acidic’ and more ‘alkaline.’ The truth is our body has a very tight regulation on blood PH (how acidic or alkaline) because it’s such a sensitive life or death process that our diet has very little impact on it. Now I’m not saying don’t eat your fruits and veggies (eat em!) or diet doesn’t matter I’m just pointing out that something like the ‘Alkaline Diet’ isn’t going to impact your blood PH in a massive way.
I never used to emphasize walking all that much, I emphasized lifting heavy weights in the gym and minimizing a ton of ‘cardio’ to get the best ‘gainzzz’ possible. Now that my meathead days are behind me (my family and friends may say otherwise) I just shake my head at my recommendations of limiting the best form of movement out there. My outlook now is that walking is more important than lifting weights, sprinting or doing yoga. It’s priority number one on the movement front, we humans are meant to walk A LOT so get those steps in.
The metabolism is calorie dependent not frequency of feeding dependent, meaning it doesn’t matter how many times per day you eat, what matters is your total intake daily. Gone are the days of ‘needing’ to eat five or six times from morning to night, not only is it a ton of meal prep it’s just a straight up hassle. Now I will say if you’re eating five or even ten times a day and you like it that way don’t change a thing, there’s nothing wrong with it however, if you prefer eating two or three meals don’t think you’re doing yourself a disservice by doing so.
Fasting Makes Muscles Tiny
I’ve experimented a bunch with intermittent fasting over the past few years which is basically eating dinner and then eating breakfast a little later than normal or skipping it and going straight to lunch the following day. So if I ate dins at 6 p.m. and then ‘lunch’ the next day at 10 a.m. I was essentially ‘fasting’ for 16 hours. Initially I thought my biceps were going to fall off and disappear in a matter of days, turns out that ain’t the case. These periods of fasting can actually have some pretty cool health benefits such as improved insulin sensitivity (ability to handle carbohydrates) as well as something called autophagy, which is a fancy term for cell turnover or the body ‘cleaning’ itself up.
These aren’t the only things I’ve gotten wrong but they’re a few of the big ones that seem to really be sticking around in the mainstream media. I hope this article cleared up a few points of contention for ya!
1. If I walk daily everything health related falls into place – aim for 8-10,000 steps everyday.
2. I’d rather workout outdoors than indoors – no matter what get at least of 30 minutes of outdoor light exposure Monday through Sunday.
3. Focusing on my gut health has worked wonders for staying lean with less effort – eat foods you tolerate and digest well and skip those you don’t.
4. Eating slower improves my digestion exponentially – chew your food thoroughly.
5. Meditating for 10 minutes first thing in the morning sets me up for a successful day – take 3 super slow deep breaths whenever you feel a stressful situation coming on.
6. There are 7 billion ways to get in shape – you’re different from your friend, neighbor or colleague, stop comparing.
7. Learning everyday makes me feel accomplished – learn at least one new thing per day about a passion of yours.
8. Mobility is much easier maintained than achieved – foam roll and/or stretch for 10 minutes everyday.
9. Consistency turns daunting things into doable things – If you really want something, dedicate some time to it everyday, 5 minutes daily turns into 30+ hours come years end.
10. It’s easier to keep up than it is to catch up – maintain and build your health, you’ll always regret waiting until it’s too late.
11. A standing workstation changed my life – vary your positions throughout the day and get creative.
12. Absolute answers to complex health questions are often untrue – beware of advice from someone who has nothing but a definitive answer or answers.
13. I didn’t think I’d ever be able to do a handstand until I did a handstand – give something a shot that you didn’t think was personally possible.
14. I fell in love with cooking – passions can be developed at any time, be open to them.
15. People will never stop looking for a quick fix – be aware of the ‘sloth’ in yourself.
16. Reading for 20 minutes before bed is a recipe for an awesome sleep – skip one sitcom episode, you’ll be happy you did the following morning.
17. Mentally going over things, people and experiences I’m grateful for prior to bed is a recipe for an awesome sleep as well – practicing gratitude is life changing.
18. Every in my life is better when I sleep well – you’re going to be a better version of yourself if you’re well rested.
19. I’d recommend the book ‘Mindless Eating’ to every single person I know – set up your food environment mindfully.
20. Bodyweight exercise has the best return on investment, it’s also super empowering – get strong enough to control your own body in a variety of positions.
21. The more I learn the less I find out I know – learn daily, it’ll humble you.
22. The brain can throw off the gut, the gut can throw off the brain – take care of your insides.
23. Lifting super heavy weights is no longer important to me, all around fitness is – revisit your goals often.
24. Even one drink negatively impacts my sleep – experiment on yourself.
25. Doing any task that takes 2 minutes or less right away is the key to a clutter free home – clutter is stressful whether you’re aware of it or not, tidy home clear mind.
26. We’re opportunistic eaters, if we see it we eat it – out of sight out of mind, set yourself up for success and make eating treats inconvenient.
27. Checking email no more than 2-3x per day makes me 10x more productive – don’t do your laundry one or two pieces at a time either.
28. 8 minutes in a tanning booth twice monthly in the winter makes me feel better – everyone looks and feels better with a tan.
29. Coconut oil works as moisturizer, beard oil and hair gel – your skin is permeable, don’t put anything on your body you wouldn’t put in your mouth.
30. I love bike riding – rediscover a childhood passion of yours.
There are usually warning signs that your body gives you prior to falling ill like a sore throat, poor sleep, low energy, feeling ‘run down’ and the list goes on but let’s assume you missed them…all of them ;)
So ya just came down with a cold or the flu, you’re feeling anything but hot and the couch is calling your name.
Let’s take a look at what you can do to get yourself back up and running as quickly as possible!
Not orange juice or ginger ale, H20. Pound the stuff like it’s going outta style, one of the ways in which we detoxify our bodies is via the urine so keep your water intake nice and high.
Most people don’t have much of an appetite when they’re feeling under the weather however if you can eat be sure that what you consume is of quality. The last thing you wanna do is eat something your body doesn’t tolerate because then your immune system not only needs to deal with the bug you picked up but it’s gotta also send out resources to handle the inflammation produced via the funky foods you just consumed!
Everyone knows the importance of sleep when they’re feeling ill so get lots of it. When we're feeling under the weather our sleep need increases above normal ranges so listen to your body on this one and sleep as much as your body is 'telling' you to!
If you have the ‘achy body’ thang going on and it hurts to move just lye like a log, however if you’re able to move without pain go for a few walks daily and breathe some fresh air! Also getting the blood pumping via movement is great for kicking an ailment.
There ya have it, these are the basics for getting yourself healthy again and oddly enough they’re the same essentials that keep you thriving in the first place! The key is to actually catch the warning signs before you get full blown couch ridden.
If you’re feeling low energy skip the second hour of T.V. and give yourself an additional 60 minutes of sleep. Rather than ordering pizza because you’re tired take the extra care and make a nourishing meal for yourself, it will give you energy!
What this article really comes down to is self-care, listening to your body and truly appreciating it for all it does on a daily basis...after all it’s the only one you’ve got.
How much do genetics play a role in body composition? Are some of us born with a slower metabolism, a higher appetite and a greater affinity to accumulate body fat?
Epigenetics are the study, in the field of genetics, of cellular and physiological phenotypic trait variations that are caused by external or environmental factors that switch genes on and off and affect how cells read genes instead of being caused by changes in the DNA sequence.
Huh…English please. We’re born with a bunch of genes; epigenetics demonstrates that our lifestyle is a determinant factor on how our genes are ‘expressed’ or ‘play out’. Bear with me it’s all gonna make sense in a sec here…
For example: Let’s say type-2 diabetes (type-2 is developed, you’re not born with it like type-1 diabetes) runs in your family, your grandmother developed it along with a few uncles and a sibling. You have a similar genetic makeup to these family members HOWEVER you exercise regularly, eat a healthy diet and maintain a healthy weight while they do not move much, eat a heavily processed diet and are overweight…due to your lifestyle choices you do not develop type-2 diabetes while they're at a much higher risk of doing so. This is epigenetics at play!
Same family, same genetic make up but different lifestyle habits! These lifestyle habits are the key to whether the ‘type-2 diabetes genes’ are expressed or remain dormant! This is SUPER exciting stuff because it means that WE have the power via our lifestyle habits of how healthy we wanna be despite our familial genetic tendencies.
Now here is where it pays to find out a little bit about the various diseases in your family lineage because that way you can be extra aware of what dis-ease you’re susceptible to genetically and alter your lifestyle accordingly. I’ll use myself as an example…
Autoimmune conditions run rampant in my family on both sides. Some common ones are Multiple Sclerosis (MS), Rheumatoid Arthritis, Celiac Disease, Psoriasis, Hashimotos and Type-1 Diabetes. All of these diseases are immune related meaning the body has an exaggerated immune response due to the disease. An analogy would be when you lightly tap someone on the shoulder and they jump out of their seat and freak out instead of just turning around, it’s an unnecessary ‘hyper’ response to something very nonthreatening.
Autoimmune conditions are VERY closely related to the gut and digestive health. When I was younger I used to eat certain foods and get digestive distress, the more I paid attention to the foods I was eating and how my body responded I was able to pinpoint the culprits and eliminate them, now my digestion is spot on! Now being that I’m susceptible to autoimmune disease genetically my eating habits are now helping me keep those genes ‘dormant’ so my likelihood for developing an autoimmune condition is minimized.
So…is disease hereditary, lifestyle related or a mix of the two?
The takeaway is that you have a lot more control over your body than you may think. You’re not doomed to the same ailments as your family just because you share the same genetic makeup, all it takes is awareness and follow through with lifestyle habits that leave you no other option but to be the best version of yourself and thrive!
Time is tight; we’re busier than we’ve ever been so here is brief and to the point article on ways to incorporate more movement into your day without putting aside any additional time via gym trips.
Need to read or do paper work? Walk on the treadmill or ride a stationary bike while ya do it.
Lunch appointment? Go for a walk and talk meeting outside or even around your office building.
Public transportation? Stand while you commute as opposed to sitting, you’ll work different muscles while you balance around corners and hit bumps!
Deskbound? Throw a box on top of your workstation and stand instead of sit, as you can see from the picture above we don't need a fancy stand up work station. Also kick off your shoes and go barefoot if possible.
Family time? Go for a walk, play an active game, go bowling, pick up a dartboard or whatever has you moving at least some of the time while you spend quality time with your fam.
Pint at the bar? Opt for a standing spot and lean on the bar top as opposed to staying seated.
Netflix night? Spend some of the time foam rolling and/or stretching while you enjoy your favourite show.
Long phone calls? Head out the door and walk while ya talk. You can throw your headset on and do the dishes, clean your place or fold laundry while you chat as well.
There are so many different ways to incorporate more movement into your day…no matter what you’re doing ask yourself, could I be moving right now?
We humans are opportunistic eaters; we eat what we’re surrounded by, physically see and have access to. Back in the day this was handy when food was scarce, we would gorge on calories because we literally didn’t know when we would have access to nutrients again. Nowadays we still have that opportunistic mechanism but food is everywhere, it’s easier to over consume than ever and it’s extremely calorie dense!
Knowing now that we’re opportunistic eaters, here is a short to the point list of ways you can set up your food environment to make your daily decisions with food easier. By working around your biology as opposed to challenging it you can rely less on ‘discipline’ and use that energy for something else…like summersaults…errr whatever.
Clear The Cupboards
Get all the junk out, throw it away and do everyone a favor and DON’T bring it to the office…it’s not generous, you’re just making it harder on your co-workers to reach their goals.
Clear The Counters
Throw a fruit bowl on the counter as opposed to cookies, snacks and cereal boxes. Households that keep junk on the counters are on average 9 pounds heavier than homes that don’t. Families that keep cereal out and on the counter are an average of 21 POUNDS heavier than clans that go with the fruit option instead!
Out of Sight Out of Mind
If you just must have junk food or alcohol around the house put it in places that you don’t look at it everyday. For example keep the booze in the fridge in the garage or in a cabinet you rarely pass by or look at. Better yet only grab it from the store when you’re going to drink it, buy enough for that one evening and DO NOT stalk up!
As far as junk goes make it super inconvenient to eat. Store it in your highest cupboard right at the back so you literally have to work for it. It may sound silly and like we’re a lot smarter than to fall for something so simple but the inconvenience and time alone that it takes to access the sweets can and will change your mind about eating it at least some of the time.
Dishware and Utensils
Ditch your massive plates and bowls for something on the smaller to medium end. Eat with a small fork and spoon as opposed to spatula-sized utensils that get you eating quicker and chewing less.
Why did McDonalds pick red and yellow? Why are fast food joints super brightly lit and just obnoxious in nature? These companies are smart, they’ve done their research and they know how to get their customers consuming a ton of calorie dense food in a hurry! Be aware of the places you choose to eat and more importantly be mindful of how your home, office or wherever you spend a bunch of time is set up food wise.
Work Set Up
Keep the M&M’s off your desk. Simply putting chocolate in one of your drawers will make you eat less of them than if they were staring you in the face all day. If you look at them 20x daily you have to ‘choose’ not to eat them 20 times. If they’re not there at all or in a desk drawer (think out of sight out of mind) which you probably open no more than 5x daily you take the ‘willpower’ and ‘discipline’ aspect out of the equation more times than not! But again the best option is to just not have the stuff around.
Keep a bunch of quality food in your fridge at all times so it will literally go bad if you don’t eat it…wasting food ain’t cool. If you go out to eat a not so healthy meal DO NOT bring home the leftovers, it’s just too convenient to chow down on the rest of your oversized portion before you hit the hay that night or the next day when you get home hungry from work!
The synopsis of this article is…make it extremely easy to eat quality foods and super inconvenient to eat junk food. Even if ya avoid the junk option 50% of the time and go for the quality option the other 50% that’s a win!