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Happy New Year guys!

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Welcome back!

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The formula, the formula.

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Well, it is the formula.

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The only formula you need.

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The 40s formula is back for the new year and we are officially one year old.

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One year old!

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Wow!

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We should do ourselves a little party.

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Happy birthday!

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Right, so it's the new year and one of the things that I'm sure both of us get all the

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time, in fact we know we get all the time, is how do I get back on track after Christmas?

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Because we have eaten a lot, probably not been to the gym enough.

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What do we do?

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I mean this is something I get perennially, right?

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So whether it's I just had the Christmas holidays, how do I get back on track?

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It's the new year, how do I get back on track?

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I went home, this is very common in the American expat experience, right?

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I just went home for the summer for three months, how do I get back on track?

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This is the most common thing I get.

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How do I get back on track?

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My first thing that I always say is the idea of being on an awful wagon is problematic

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to begin with.

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And it's also the new year, so now it's my new year's resolution is to lose weight.

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Is that everyone's new year's resolution?

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It's the most popular one.

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And it's like, again, somehow the calendar turns from the 31st to the 1st and everyone

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thinks they're going to have a different motivation, a different mindset, a different body and

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the reality is it's the same shit you took with you from last year.

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So either you're going to do something different this year, or you're going to be stuck in

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that same old shit, right?

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Because if nothing changes, nothing changes.

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And I think what's great about the new year, in a sense, is that people do tend to kind

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of have this willingness and motivation for change that kind of wanes by the end of the

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year.

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Right?

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I think by the end of January.

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Yeah, there's all those studies, right?

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It's like by February 4th or something, like everyone's given up their new year's resolutions.

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I think new year energy is cool.

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It's great.

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Like whatever, you know, it's just like, you know, for a lot of women, it's like when they

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get engaged, like, oh, now I'm going to start getting in shape for my wedding.

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Cool.

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If that's what motivates you to get what you should be doing every other day of your entire

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life going, then rock and roll.

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But if you are seeing this as a time to like drop to extremes, right?

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So it's like a lot of people do dry January.

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A lot of people start super restrictive diets.

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A lot of people cloud up my gym that I love so much, you know, with no intention of actually

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using the gym regularly.

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And it's like, yeah, but what's the point if you're not going to sustain it?

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That's the key word, isn't it?

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It's about what can you do to make sustainable changes?

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Because if you want something to change, like Amanda said, you have to make some sacrifice,

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some change.

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Yes.

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And I think like everyone will straight away sort of jump into it like diet culture.

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Right.

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I need to cut back on my calories.

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I need to cut back on this.

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But maybe if we sort of look at it a different way, what do you think about maybe instead

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of saying, right, I'm on a diet now, I'm not going to eat all this shit, you just say,

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right, I'm going to see, maybe I'll go to maintenance calories instead of doing a surplus.

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And I will make one change.

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Maybe I will start to walk every day or I will go to the gym and I might try some weight

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lifting.

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So rather than throwing everything at it, maybe it's best to just try one thing first.

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Yes.

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I think starting small and starting as you mean to go on is our great advice.

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Right.

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It's like a lot of people fail because they take on too much too soon.

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Oh, yeah.

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On the flip side of that is I don't want to belittle anyone that is going to make a massive

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lifestyle overhaul.

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Right.

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Like that's like half of my clients.

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Right.

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So I have my online clients that do the regular programming with me.

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And then I have a handful of clients that do what's my intensive transformation program.

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And the idea is that it's a much bigger investment.

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It's a much more intense journey because this is something I say to all my clients, the

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size of your try has to meet the size of your why.

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So for example, if you are content to just lose maybe a kg or two by the end of quarter

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one, then you don't actually have to try very hard.

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You can just make exactly what you mentioned, a few changes here and there.

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And naturally that one to two kgs will probably come off with just a little bit more attention

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to a few habits.

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If you are looking to lose 20 kilos or you are looking to compete in a high rocks event

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or you are looking to complete the standard chartered marathon in Singapore right in December,

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which I did 900 meters of, by the way.

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Whoa, whoa, don't want to get too intimidated here, guys.

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That 900 meter marathoner.

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But then you're going to have to rise to the challenge with a lot more effort.

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Right?

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Oh yeah.

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The scope of your lifestyle change is going to be dependent on the scope of your goal.

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So if you have this wildly insane goal, you want to get shredded, you want to get, like

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I said, massive weight loss, but you're not willing to put in massive time, then you are

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probably setting up for failure.

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No question about it.

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And I think you need to look at what it's going to take to get there as well.

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Like Amanda said, if you are going to be doing high rocks, then you know that all that training

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is necessary.

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You can't just rock up the day before.

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Sure can't rock up.

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That's not a thing you rock up to.

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I promise you that.

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Anyone who's done one is probably chuckling.

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You definitely can't rock up to a high rock.

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And Amanda did it while she was pregnant.

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True.

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But I did not just rock up.

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That's the reality.

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But yeah, there was this really, so one of my nutrition certifications is through a company

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called Precision Nutrition.

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Shout out.

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And they produce like some kind of helpful educational infographics.

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One of the ones that I use all the time still with clients is called the cost of getting

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lean.

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Oh, and it's a side by side infographic of what a specific body fat percentage looks

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like and what the effort is to get that.

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I love that.

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It's so useful.

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I use it.

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I cannot tell you because first of all, people who have never been super lean, who idealize

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being super lean, have no idea the sacrifices it takes to get there.

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They think that the things that take off the first five kilos are the things that take off

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the last five and they sure as F are not.

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They are not.

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Trust me.

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They are not.

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I have basically decided I've given up on being super lean.

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I want to enjoy my life, but I want to be active and healthy so I'm okay with what I'm

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doing.

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Yeah.

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And super lean is also almost never, I don't want to say almost never, it's not commonly

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associated with optimal health.

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No.

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Super leanness, especially for women, is actually related to a lot of hormones.

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Diagnonal imbalances, sleep problems, all sorts of kind of irregularities.

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If hyper leanness is your goal, especially if you're in your forties, you can kind of

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thwart it when you're in your twenties, right?

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Because again, your body is bulletproof in your twenties.

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If you're listening to this in your twenties, you're welcome.

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You're basically an untouchable Wolverine compared to what you are in your forties.

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I don't know if I was though.

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You were relative to like everyone's twenties relative to everyone's forties is going to

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be like a whole different ball game.

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Yeah.

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A whole different ball game, right?

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Again, a few exceptions there.

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But yeah, the point is like, if you don't have your shit together in your twenties

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and you expect to ride those same habits into your forties, you got another thing coming.

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It's not going to work.

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It's not going to work at all.

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And again, hyper leanness is one of those things where it's like hyper leanness is all

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fun and cool in your twenties when you're on Instagram and you want to look shredded,

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but it actually is not super functional, not even in your twenties.

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And it's definitely not super functional in your forties.

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And you hear about people who say, you know, like they get lean, but they're fucking miserable.

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Yeah.

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And, you know, they don't have periods and they have to be, yeah, they have to be super

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strict.

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And now is that how you want to live your life?

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Yeah.

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You know, and you have to decide when you're in your forties, you've got a family.

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Do you want to sit there and have dinner with your family?

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There you go.

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I mean, to be honest, sometimes I don't want to have dinner with my boys.

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I'm actually avoiding dinner.

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But you know, there's certain things and you know, if you want to be able to still go out

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with your friends and you want to be able to do things, you have to decide how much

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of your life you want to change versus how much of your physical appearance you want

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to change.

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Very true.

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And again, you know, the size of your trisides, your why thing is something I use all the

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time.

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But another one I use all the time is if you are saying yes to something, the implication

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there is that you are saying no to something else.

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So if you are saying yes to a massive, relatively fast weight loss, you are absolutely saying

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no to most of your carbohydrates.

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You're saying no to pretty much all alcohol.

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You're saying no to staying up past 10 p.m. ever.

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It's like you're saying no to a lot of things.

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If you're saying yes to social events, good luck.

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Right.

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Because again, alcohol and sleep are and again, not to say that you can't like these healthy

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habits should be part of your routine generally.

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But like you're definitely saying no to a lot of things if you're on a fast and heavy

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weight loss journey, which is why again, neither of us actually choose that approach for most

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of our clients.

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It's just it usually backfires.

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Yeah, because for a lot of people, it's about what can they sustain long term?

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What is going to work despite your summer holiday, despite when Easter comes around,

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despite when it's Halloween and Christmas and New Year's?

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Now obviously, we all want to have fun and I'm pretty sure we all did have fun.

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But don't use this now as a right.

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I had too much fun at Christmas and now what do I do?

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I basically have to be miserable for January.

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It doesn't have to be.

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Yeah, it does not have to be that way.

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Exactly.

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And this is where so the whole getting back on track thing comes in.

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Right.

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So my thing is you need to lay a track.

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If you think you're going to get back on track, did you build one?

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So meaning do you have a track to get back to or have you never had your habits in order?

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Because it's real hard to get back on track if you don't even know where you're going.

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Oh, exactly.

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So this is where I encourage women who are thinking about how do I get back on track,

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establish a track.

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So get some sense of regularity, normalcy in your habits first.

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Establish a bedtime if you don't have one.

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Look at your protein intake if you don't know what it is.

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Start exercising if you've never done that before.

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Have a steps tracker or some way of monitoring your daily activity level so that you're aware

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of it.

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And these are the things you must do if you ever want to get back on track is make sure

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that you know what your program is.

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And once you know what these things are, then you can move forward and see right where do

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I tweak it?

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Am I not eating enough protein?

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Am I eating too much fat?

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Am I eating too much processed stuff?

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Are my daily nighttime cookies while I watch TV derailing me?

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Yeah.

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And then once you can see what the issue is, you can then decide, right, what am I going

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to change?

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I'm going to eat those cookies, go ahead, but then maybe you think, right, OK, I'll

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eat those cookies, but I might maybe increase my step count or increase my daily exercise

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habit.

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Whatever it is, something needs to change in order for you to make a change.

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Yeah.

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And this is where, you know, it was all the rage a few years ago, this terminology, I

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don't think anyone uses it anymore.

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It's I-I-F-Y-M if it fits your macros, right?

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And I don't know that that's even a thing anymore.

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I mean, Gen Z is listening to this, like, I don't know what you're talking about.

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I don't think it's a thing anymore.

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But the point is it actually still exists, meaning I love macronutrient based eating

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for exactly the reason you're talking about, because you realize once you control your

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macros that no foods are off limits.

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Right.

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And I know there's so many people that are like deep set in diet culture, they're rolling

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their eyes right now like, oh, no foods are off limits.

247
00:11:25,360 --> 00:11:27,400
Amanda, how about like donuts?

248
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Well, if you look at a donut by the numbers, it's about 250 calories of X number of protein.

249
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I said the X number of carbs, very little protein in a donut unless it's a protein donut.

250
00:11:38,640 --> 00:11:45,400
And it's like you use your fat and carbs that day, you spend it like a budget on that donut,

251
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and then you spend your other calories elsewhere.

252
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Macros based eating is actually a super easy way to get on back on a track.

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And again, I hate using that language, but because you control the numbers.

254
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So it's like when you're on Christmas holidays, you might be using your macros for like gingerbread

255
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cookies and mulled wine.

256
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And then when you're not in that situation, you might be using your carbs macros for like

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complex carbohydrates and not alcohol.

258
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Do you know what I'm saying?

259
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But it's like it's the same macros.

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It's not like they take a holiday or take a vacation like you do.

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It's the same fats, proteins, carbs and calories.

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It's just that you spend them differently.

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And if you find that, you know, you're still hungry after having that donut, then maybe

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that wasn't the best choice of carbs and the best choice of fat.

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Maybe if you decided to have a sourdough toast with some smoked salmon and an avocado and

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some salad and you were like, actually, you know what?

267
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This is probably a better option because you're getting more for your macros in that situation.

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And you'll know, you'll know how you feel, especially when you're in your forties.

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Like if a donut makes you feel shit, don't eat that donut.

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Yes, that and that.

271
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Oh my God.

272
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The whole idea of like being honest and in touch with what your body is telling you.

273
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How many women do you know in their force?

274
00:12:55,840 --> 00:12:59,920
So we just interviewed a guest that said something to this extent, which is like can't drink

275
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anymore.

276
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I get terrible hangovers.

277
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Drinking does not work the same as it did in your 20s.

278
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And it's like, I think the people that are in denial about that, they're like, no, I

279
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can drink just as well as I could before.

280
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You can't because then you've got your three day hangover and you can't get out of it.

281
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And it's like, it's like, don't don't act like nothing has changed.

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So many things have changed, you know, in our metabolisms, in our bodies, in our lifestyles.

283
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Like it doesn't feel the same.

284
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It's not a bad thing to make a change, to say like, I'm not doing things the way I used

285
00:13:26,320 --> 00:13:27,320
to do them.

286
00:13:27,320 --> 00:13:30,760
And it doesn't have to be that you look at that donut lovingly and like, oh, I can't

287
00:13:30,760 --> 00:13:31,760
eat you again.

288
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You can.

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But you also need to know that if I have this donut, it's taking away something else and

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it might be hunger.

291
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It might be you're not satisfied.

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So if you eat that donut, are you then going to go looking for other food because you're

293
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still hungry?

294
00:13:45,560 --> 00:13:50,400
And is that donut really about hunger or is it about how you're feeling?

295
00:13:50,400 --> 00:13:51,400
Are you bored?

296
00:13:51,400 --> 00:13:53,440
It's a treat, I deserve this.

297
00:13:53,440 --> 00:13:58,000
And I think a lot of the time you need to look at the deeper meaning behind what your

298
00:13:58,000 --> 00:14:03,520
habits and what your food and what your activity levels are trying to tell you.

299
00:14:03,520 --> 00:14:04,520
Are you tired?

300
00:14:04,520 --> 00:14:05,520
Is that why you sit in front of the TV?

301
00:14:05,520 --> 00:14:06,520
Are you bored?

302
00:14:06,520 --> 00:14:07,880
Is that why you're binging on something?

303
00:14:07,880 --> 00:14:11,680
You need to look deeper within yourself and really be honest with yourself as to what

304
00:14:11,680 --> 00:14:18,240
are your habits telling you and what can you do to make a change and also see, you know,

305
00:14:18,240 --> 00:14:21,880
if the TV is making you eat, maybe it's time to read a book.

306
00:14:21,880 --> 00:14:24,120
Yeah, change the environment.

307
00:14:24,120 --> 00:14:25,160
Change the environment.

308
00:14:25,160 --> 00:14:27,480
This is another great thing, I think, for the New Year people, right?

309
00:14:27,480 --> 00:14:29,720
The people that are all about the New Year's resolutions.

310
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It's like what environmental factors can you change so that this year is markedly different

311
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from last year?

312
00:14:36,760 --> 00:14:40,320
And so it's like if you go into this diet, let's say, and you haven't changed anything

313
00:14:40,320 --> 00:14:41,320
about your environment.

314
00:14:41,320 --> 00:14:42,320
So perfect example, right?

315
00:14:42,320 --> 00:14:45,480
It's like you still have snacks in the house, you know, whether they're from Christmas or

316
00:14:45,480 --> 00:14:46,480
elsewhere, right?

317
00:14:46,480 --> 00:14:49,840
You still have your house full of junk food, your husband is not on board, so he's still

318
00:14:49,840 --> 00:14:52,720
ordering pizzas and like doing whatever he's going to do.

319
00:14:52,720 --> 00:14:56,080
You haven't joined a gym, so you have really no access to any sort of exercise.

320
00:14:56,080 --> 00:14:58,640
Again, these are all examples, right?

321
00:14:58,640 --> 00:15:02,120
But you want to undertake this massive diet and lifestyle improvement program.

322
00:15:02,120 --> 00:15:03,480
How?

323
00:15:03,480 --> 00:15:07,280
How are you going to do that in the confines of the environment that made you the other

324
00:15:07,280 --> 00:15:08,280
way?

325
00:15:08,280 --> 00:15:09,280
Yeah.

326
00:15:09,280 --> 00:15:10,280
Right.

327
00:15:10,280 --> 00:15:13,560
So you're living in the overweight, inactive environment, but you're aspiring to the super

328
00:15:13,560 --> 00:15:15,120
fit, healthy environment.

329
00:15:15,120 --> 00:15:16,120
How?

330
00:15:16,120 --> 00:15:17,800
How do you need to create that?

331
00:15:17,800 --> 00:15:20,720
And whether like, again, first step might be getting all the crap Christmas food out

332
00:15:20,720 --> 00:15:21,720
of your house.

333
00:15:21,720 --> 00:15:22,720
That's number one, right?

334
00:15:22,720 --> 00:15:24,380
You know, that could that could go a long way.

335
00:15:24,380 --> 00:15:28,000
Number two is seeing if you can talk to your partner and friends around you to see if they

336
00:15:28,000 --> 00:15:33,440
can either get on board with you for healthy lifestyle change or understand that you will

337
00:15:33,440 --> 00:15:35,440
need different styles of support from them.

338
00:15:35,440 --> 00:15:36,440
Right.

339
00:15:36,440 --> 00:15:39,160
So, you know, you're not going to take away the pizza from the partner, let's say, but

340
00:15:39,160 --> 00:15:41,900
like maybe he can just get that at work.

341
00:15:41,900 --> 00:15:44,100
And that's not brought into your house every Friday night.

342
00:15:44,100 --> 00:15:48,640
You know, it's like there's ways to kind of accommodate your goals alongside someone who's

343
00:15:48,640 --> 00:15:50,280
not on the same goals as you.

344
00:15:50,280 --> 00:15:51,920
But you have to create it.

345
00:15:51,920 --> 00:15:55,040
It's not just going to fall before you like salads are not going to fall from the sky

346
00:15:55,040 --> 00:15:56,200
because you're on a diet.

347
00:15:56,200 --> 00:15:57,200
Right.

348
00:15:57,200 --> 00:15:58,300
Like you have to make those happen.

349
00:15:58,300 --> 00:15:59,840
You have to create the food, you know.

350
00:15:59,840 --> 00:16:02,960
So I think what's, you know, again, build the track.

351
00:16:02,960 --> 00:16:03,960
Right.

352
00:16:03,960 --> 00:16:06,880
So make sure you have something to get on to when you want to make a lifestyle change.

353
00:16:06,880 --> 00:16:11,520
And then secondly, create the environment where that track can run.

354
00:16:11,520 --> 00:16:12,520
Yeah.

355
00:16:12,520 --> 00:16:14,680
So create stations for that train to get into.

356
00:16:14,680 --> 00:16:16,480
Otherwise, where's it even going?

357
00:16:16,480 --> 00:16:18,200
And also don't just focus on that.

358
00:16:18,200 --> 00:16:21,440
I need to lose X amount of kilos.

359
00:16:21,440 --> 00:16:26,040
If losing five kilos is your goal, maybe you need to look at what steps you need to take

360
00:16:26,040 --> 00:16:30,880
in order to get to that calorie deficit, which will lead to you losing five kilos.

361
00:16:30,880 --> 00:16:35,080
But if you're constantly just focusing on the five kilos, let's say you lose half a

362
00:16:35,080 --> 00:16:37,960
kilo, you'll be like, oh, I just lost half a kilo.

363
00:16:37,960 --> 00:16:38,960
That's nothing.

364
00:16:38,960 --> 00:16:41,640
Actually, it's a half kilo less than you had.

365
00:16:41,640 --> 00:16:42,640
Exactly.

366
00:16:42,640 --> 00:16:43,640
You have lost weight.

367
00:16:43,640 --> 00:16:44,640
Exactly.

368
00:16:44,640 --> 00:16:45,640
I used to get that all the time.

369
00:16:45,640 --> 00:16:47,600
Like clients would be like, oh, I only lost half a kilo.

370
00:16:47,600 --> 00:16:48,880
I'm like, well, that's great.

371
00:16:48,880 --> 00:16:49,880
You lost something.

372
00:16:49,880 --> 00:16:50,880
Yeah.

373
00:16:50,880 --> 00:16:52,480
Had you not done anything, you wouldn't have lost anything.

374
00:16:52,480 --> 00:16:53,480
Yeah, exactly.

375
00:16:53,480 --> 00:16:54,480
Exactly.

376
00:16:54,480 --> 00:16:56,880
And this is where the process goal versus the outcome goal.

377
00:16:56,880 --> 00:17:00,800
So when I set goals with clients, right, when we sit down and have like a strategy session,

378
00:17:00,800 --> 00:17:07,160
I'm always like, none of your goals can be a weight loss number, a body fat number.

379
00:17:07,160 --> 00:17:08,440
It cannot be in that category.

380
00:17:08,440 --> 00:17:10,880
It has to be a process focused goal.

381
00:17:10,880 --> 00:17:12,800
So here's an example of what that would be.

382
00:17:12,800 --> 00:17:15,540
So an outcome goal is the end game.

383
00:17:15,540 --> 00:17:18,400
So five kilo weight loss, let's say that's your that's a process.

384
00:17:18,400 --> 00:17:19,400
Excuse me.

385
00:17:19,400 --> 00:17:20,400
That's an outcome goal.

386
00:17:20,400 --> 00:17:28,240
A process goal is I will walk 12,000 steps a day for 28 out of the 30 days of this month.

387
00:17:28,240 --> 00:17:29,240
That's a process.

388
00:17:29,240 --> 00:17:30,880
Which is a great goal to aim for.

389
00:17:30,880 --> 00:17:33,280
It will absolutely stimulate weight loss.

390
00:17:33,280 --> 00:17:38,760
If you are not walking 12,000 steps and you start walking 12,000 steps, that will push

391
00:17:38,760 --> 00:17:42,040
you toward weight loss, especially if you're doing it 20 days out of 30.

392
00:17:42,040 --> 00:17:44,240
OK, now let's say you're already doing that.

393
00:17:44,240 --> 00:17:46,840
OK, process goal might look different than process goal might look like.

394
00:17:46,840 --> 00:17:50,720
I'm going to match my protein intake to one gram per pound of my body weight.

395
00:17:50,720 --> 00:17:51,720
Right.

396
00:17:51,720 --> 00:17:52,720
That might be a different way to do it.

397
00:17:52,720 --> 00:17:55,600
And I'm going to hit that protein goal at least five out of seven days.

398
00:17:55,600 --> 00:17:57,160
But you see what we're getting at here.

399
00:17:57,160 --> 00:17:59,940
It's specific, very specific.

400
00:17:59,940 --> 00:18:01,840
And it's something that you do.

401
00:18:01,840 --> 00:18:03,480
It's not just something that happens.

402
00:18:03,480 --> 00:18:07,480
Five kilo weight loss in this in this like, you know, ether of whatever it could be.

403
00:18:07,480 --> 00:18:09,800
It's something I'm in control of.

404
00:18:09,800 --> 00:18:11,960
And then you name how often you're going to do it.

405
00:18:11,960 --> 00:18:15,160
Twenty eight days out of 30, five days out of seven, whatever it may be.

406
00:18:15,160 --> 00:18:16,160
Right.

407
00:18:16,160 --> 00:18:19,680
And then when you look back at your month of data, you've got it's like programming

408
00:18:19,680 --> 00:18:20,680
computer.

409
00:18:20,680 --> 00:18:21,680
Right.

410
00:18:21,680 --> 00:18:22,680
It's like you got a zero or one.

411
00:18:22,680 --> 00:18:24,520
It happened or it didn't.

412
00:18:24,520 --> 00:18:28,720
And the number of days that it happens will tell you the timeline that it will take for

413
00:18:28,720 --> 00:18:29,720
you to actually reach your goal.

414
00:18:29,720 --> 00:18:31,800
Because this is the other question I'm sure you get all the time.

415
00:18:31,800 --> 00:18:33,760
How long will it take me to lose five kilos?

416
00:18:33,760 --> 00:18:34,760
How long?

417
00:18:34,760 --> 00:18:35,760
I don't know.

418
00:18:35,760 --> 00:18:37,280
How consistent can you be?

419
00:18:37,280 --> 00:18:39,120
The more consistent, the less long.

420
00:18:39,120 --> 00:18:40,120
Exactly.

421
00:18:40,120 --> 00:18:41,120
And the less consistent.

422
00:18:41,120 --> 00:18:42,120
Oh, boy.

423
00:18:42,120 --> 00:18:43,120
Long.

424
00:18:43,120 --> 00:18:48,200
And also, if you're not tracking how many times you're doing things, whether it's food,

425
00:18:48,200 --> 00:18:52,440
whether it's exercise, then you're not going to know whether you're actually doing it.

426
00:18:52,440 --> 00:18:53,560
No, no.

427
00:18:53,560 --> 00:18:54,560
You got to measure what matters.

428
00:18:54,560 --> 00:18:55,560
Yeah.

429
00:18:55,560 --> 00:18:56,560
100%.

430
00:18:56,560 --> 00:18:59,680
Without without data, not only, you know, because because I'm sure you face this to like a lot

431
00:18:59,680 --> 00:19:01,680
of clients being resistant to food tracking.

432
00:19:01,680 --> 00:19:04,120
They're like, oh, tracking calories, such a bummer.

433
00:19:04,120 --> 00:19:05,320
I get it.

434
00:19:05,320 --> 00:19:07,200
You don't you don't need to track forever, by the way.

435
00:19:07,200 --> 00:19:08,200
Yeah.

436
00:19:08,200 --> 00:19:09,200
But you do need to track.

437
00:19:09,200 --> 00:19:10,760
Think of it like pregnancy.

438
00:19:10,760 --> 00:19:15,960
OK, there are things you track during pregnancy that you don't track the other days when you're

439
00:19:15,960 --> 00:19:19,960
not pregnant, like, you know, your baby's growth patterns and like the head circumference,

440
00:19:19,960 --> 00:19:23,360
things that are very relevant in the moment of pregnancy.

441
00:19:23,360 --> 00:19:27,000
And then when that time is done, you don't have to worry about that shit anymore.

442
00:19:27,000 --> 00:19:28,800
This is sort of like counting calories.

443
00:19:28,800 --> 00:19:32,600
Like in the moment of your weight loss, you need to do it.

444
00:19:32,600 --> 00:19:34,320
You need to know you need to focus.

445
00:19:34,320 --> 00:19:35,520
You need to be that specific.

446
00:19:35,520 --> 00:19:38,120
You need to look at those little head measurements, right?

447
00:19:38,120 --> 00:19:40,480
Because that's giving you a clue about what's coming next.

448
00:19:40,480 --> 00:19:44,400
Once you have achieved the weight loss, once you have refined the habits that they're just

449
00:19:44,400 --> 00:19:47,080
happening on autopilot, then you don't have to do that anymore.

450
00:19:47,080 --> 00:19:48,080
And you know what?

451
00:19:48,080 --> 00:19:50,080
There are actually so many tools out there now.

452
00:19:50,080 --> 00:19:54,840
So I had a client who was putting onto an Excel spreadsheet and she was guesstimating.

453
00:19:54,840 --> 00:19:58,200
So it was basically like, oh, I had three portions of chicken.

454
00:19:58,200 --> 00:20:03,280
And apparently one portion of chicken was the size of a matchbox.

455
00:20:03,280 --> 00:20:06,960
And she was using the same thing with tofu.

456
00:20:06,960 --> 00:20:11,800
Now the problem is, is a matchbox size of tofu is not the same amount of protein as

457
00:20:11,800 --> 00:20:15,440
a matchbox size of chicken breast, for example.

458
00:20:15,440 --> 00:20:19,420
And I then said to her, all right, look, there's this AI tool out there where all you have

459
00:20:19,420 --> 00:20:23,920
to do is snap a picture right in where you got the food from.

460
00:20:23,920 --> 00:20:26,560
And it will calculate it based on the data.

461
00:20:26,560 --> 00:20:30,560
It's not, I mean, you know, obviously there's different ways of tracking, but it's easier

462
00:20:30,560 --> 00:20:32,800
than having a weighing scale.

463
00:20:32,800 --> 00:20:37,120
It's kind of giving her and where she thought she was hitting her protein target, she was

464
00:20:37,120 --> 00:20:39,960
getting about 60, 65 grams a day.

465
00:20:39,960 --> 00:20:42,080
She thought she was getting much more.

466
00:20:42,080 --> 00:20:43,080
Yeah.

467
00:20:43,080 --> 00:20:48,280
Because now that she's using this tracking is actually really made her notice I wasn't

468
00:20:48,280 --> 00:20:49,420
getting enough.

469
00:20:49,420 --> 00:20:55,360
And now I'm seeing that she's getting 140 because she's actively trying to hit her protein

470
00:20:55,360 --> 00:20:56,360
target.

471
00:20:56,360 --> 00:20:57,360
Yeah.

472
00:20:57,360 --> 00:21:00,440
So sometimes you think, oh, I'm eating plenty of protein.

473
00:21:00,440 --> 00:21:07,000
You know, I had chicken in my salad and then I had a soy latte, but actually the amount

474
00:21:07,000 --> 00:21:11,800
of protein you're getting will vary based on the source of your protein as well.

475
00:21:11,800 --> 00:21:13,280
Yeah, you're absolutely right.

476
00:21:13,280 --> 00:21:18,000
And you know, this brings me back to the thing of like ignorance is bliss, right?

477
00:21:18,000 --> 00:21:22,940
It's so easy to just not track, not use data, not know what's in your food and then bitch

478
00:21:22,940 --> 00:21:25,840
and moan about what your weight is or what you're, you know, why you're so tired all

479
00:21:25,840 --> 00:21:26,880
the time or whatever.

480
00:21:26,880 --> 00:21:32,400
It's like, yeah, that's one way to do it is to just not explore and not be literate about

481
00:21:32,400 --> 00:21:35,920
what you're putting in your mouth and then, you know, just complain about it.

482
00:21:35,920 --> 00:21:39,240
Another way you might want to consider is exactly what you said.

483
00:21:39,240 --> 00:21:41,840
Explore different tools to get what you want.

484
00:21:41,840 --> 00:21:42,840
Yeah.

485
00:21:42,840 --> 00:21:46,620
You know, again, food tracking, maybe I'm old school, like it's easy for me to communicate

486
00:21:46,620 --> 00:21:48,160
that way because it's like a calculator.

487
00:21:48,160 --> 00:21:50,200
You know, it's like I'm like, I love numbers.

488
00:21:50,200 --> 00:21:51,200
Yeah.

489
00:21:51,200 --> 00:21:52,200
Like that's very easy.

490
00:21:52,200 --> 00:21:54,560
But for someone who's more visual, the photo can be a great way to do it.

491
00:21:54,560 --> 00:21:56,360
But the point is data is data.

492
00:21:56,360 --> 00:21:57,720
You've got to track it.

493
00:21:57,720 --> 00:22:00,480
Again, you've got to measure it if you want to manage it.

494
00:22:00,480 --> 00:22:05,920
And to say to be resistant to data collection is definitely a step that you're not ready

495
00:22:05,920 --> 00:22:08,120
yet for the goal that you've described.

496
00:22:08,120 --> 00:22:09,120
Yeah.

497
00:22:09,120 --> 00:22:10,120
And that's the thing.

498
00:22:10,120 --> 00:22:13,560
It's kind of like, you know, you depending on what your goal is.

499
00:22:13,560 --> 00:22:17,800
So like, let's say you've got 10, 15 kilos to lose.

500
00:22:17,800 --> 00:22:21,360
Actually, just tracking through an AI app, taking a photo, it's probably going to be

501
00:22:21,360 --> 00:22:24,960
enough for you to, to make some changes.

502
00:22:24,960 --> 00:22:29,440
But if you have got a very specific goal, you're in that last five kg, then you have

503
00:22:29,440 --> 00:22:30,440
to measure.

504
00:22:30,440 --> 00:22:33,040
And it's not measuring with cups and spoons and shit.

505
00:22:33,040 --> 00:22:36,360
You then have to get away and scale out and be really precise.

506
00:22:36,360 --> 00:22:39,880
You know, you can't have a salad, put shit load of olive oil on there.

507
00:22:39,880 --> 00:22:41,360
Because actually, yes, olive oil is healthy.

508
00:22:41,360 --> 00:22:43,620
And yes, everyone should be using olive oil.

509
00:22:43,620 --> 00:22:47,000
And it's a good omega three, you know, it's great for you.

510
00:22:47,000 --> 00:22:48,000
But it's still calories.

511
00:22:48,000 --> 00:22:49,000
Yes.

512
00:22:49,000 --> 00:22:50,000
And it does count.

513
00:22:50,000 --> 00:22:53,680
And, you know, at the end of the day, if it's the only way it's going to make you eat your

514
00:22:53,680 --> 00:22:55,600
salad, then maybe try a spray version.

515
00:22:55,600 --> 00:22:58,480
So you're not, you know, pouring in half a cup of olive oil.

516
00:22:58,480 --> 00:23:01,000
Well, that's the nutrition literacy process, right?

517
00:23:01,000 --> 00:23:04,840
You have to be aware of what are the costs of these foods.

518
00:23:04,840 --> 00:23:06,360
And again, I use costs and stuff.

519
00:23:06,360 --> 00:23:10,280
And I use the financial analogies all the time, because it's the most relevant for most

520
00:23:10,280 --> 00:23:11,280
of us, right?

521
00:23:11,280 --> 00:23:12,780
It's like your calories are a budget.

522
00:23:12,780 --> 00:23:14,080
Your protein is the rent.

523
00:23:14,080 --> 00:23:15,360
You pay it first.

524
00:23:15,360 --> 00:23:18,240
And then you make up whatever you have left in terms of like how you want to use your

525
00:23:18,240 --> 00:23:19,240
fats and carbs.

526
00:23:19,240 --> 00:23:20,240
I like that.

527
00:23:20,240 --> 00:23:21,240
I like that analogy.

528
00:23:21,240 --> 00:23:22,240
It is.

529
00:23:22,240 --> 00:23:23,240
You got to pay the rent.

530
00:23:23,240 --> 00:23:26,200
You don't pay the bottom line, which is your protein count every day.

531
00:23:26,200 --> 00:23:28,880
And then again, your calories is your overall budget.

532
00:23:28,880 --> 00:23:33,000
And then you can play around with your carbs and your fat based on how your lifestyle,

533
00:23:33,000 --> 00:23:35,140
your preferences, all that type of stuff.

534
00:23:35,140 --> 00:23:38,600
But this brings up another great question, which is what is healthy, right?

535
00:23:38,600 --> 00:23:39,600
So this is it.

536
00:23:39,600 --> 00:23:43,800
So in the context of the New Year's resolutions, I always get I'm going to eat healthier.

537
00:23:43,800 --> 00:23:45,740
I'm going to be clean.

538
00:23:45,740 --> 00:23:49,600
And then all of a sudden we start seeing and again, someone who reviews food logs all the

539
00:23:49,600 --> 00:23:54,880
time, we start seeing quinoa bowls with pomegranate seeds and 10 different types of pumpkin seeds

540
00:23:54,880 --> 00:23:56,480
and like some sort of like yogurt.

541
00:23:56,480 --> 00:23:57,480
That does sound delicious.

542
00:23:57,480 --> 00:24:00,720
Again, if you're you know, you're a city person, rock on.

543
00:24:00,720 --> 00:24:04,520
But the point is like they're just putting stuff on there because they heard it was healthy.

544
00:24:04,520 --> 00:24:07,480
Or, you know, some article came out that chia seeds are great for whatever.

545
00:24:07,480 --> 00:24:10,760
And it's like, yeah, but put it by the numbers.

546
00:24:10,760 --> 00:24:12,980
See if that works for what you want.

547
00:24:12,980 --> 00:24:17,300
So that's the one thing is like, make sure that you know you're in control of your eating

548
00:24:17,300 --> 00:24:19,680
pattern as it relates to your goal.

549
00:24:19,680 --> 00:24:22,440
I'm going to have an oat milk latte.

550
00:24:22,440 --> 00:24:24,440
You know, like, like, why?

551
00:24:24,440 --> 00:24:25,440
Yeah.

552
00:24:25,440 --> 00:24:27,560
If you're vegan, I totally get it.

553
00:24:27,560 --> 00:24:29,620
I can see why you want oat milk latte.

554
00:24:29,620 --> 00:24:34,160
If you're someone who is omnivorous, why would you choose oat milk, a highly processed food

555
00:24:34,160 --> 00:24:36,780
with almost always artificial sweeteners?

556
00:24:36,780 --> 00:24:38,360
Like why would you get artificial sweeteners?

557
00:24:38,360 --> 00:24:40,760
Or is it I'm pretty sure the sugar in there?

558
00:24:40,760 --> 00:24:42,080
Well, again, depends on the brand, right?

559
00:24:42,080 --> 00:24:43,080
Yeah.

560
00:24:43,080 --> 00:24:44,080
And I don't want to throw any brands under the bus.

561
00:24:44,080 --> 00:24:47,640
But, you know, I would say check the label on your oat milk and just see what you see

562
00:24:47,640 --> 00:24:48,640
what you're working with.

563
00:24:48,640 --> 00:24:52,800
But yeah, people are like, oh, I heard oat milk was healthy or I heard soy milk was healthy.

564
00:24:52,800 --> 00:24:54,440
Is it for you?

565
00:24:54,440 --> 00:24:57,080
And also, like, the standards are not clear across the board.

566
00:24:57,080 --> 00:24:59,620
So I always bring up the example of Starbucks soy milk.

567
00:24:59,620 --> 00:25:02,680
Like Starbucks soy milk has so much added sugar in it.

568
00:25:02,680 --> 00:25:04,120
That's why it tastes good.

569
00:25:04,120 --> 00:25:05,120
Yeah.

570
00:25:05,120 --> 00:25:07,720
You know, it's not like the soybean milk that you're making at home where you're pressing

571
00:25:07,720 --> 00:25:10,240
your edamame pods through a through a juice press.

572
00:25:10,240 --> 00:25:13,900
No, it's like that stuff is highly processed, highly sugared.

573
00:25:13,900 --> 00:25:14,900
Really best to avoid.

574
00:25:14,900 --> 00:25:15,900
Yeah.

575
00:25:15,900 --> 00:25:18,200
And you might actually get more satiety if you just had a normal latte.

576
00:25:18,200 --> 00:25:22,360
I mean, what is the kind of an oat milk latte versus a normal?

577
00:25:22,360 --> 00:25:25,040
Again, wildly depends on the oat milk you're choosing.

578
00:25:25,040 --> 00:25:26,040
And that's the other thing.

579
00:25:26,040 --> 00:25:27,720
Like the so milk is milk is milk.

580
00:25:27,720 --> 00:25:28,720
Yeah.

581
00:25:28,720 --> 00:25:31,600
So if you're choosing full cream or you're choosing skim or, you know, less fat, that's

582
00:25:31,600 --> 00:25:32,600
obviously different.

583
00:25:32,600 --> 00:25:34,800
But at the end of the day, like it's one ingredient.

584
00:25:34,800 --> 00:25:36,720
The ingredient is cow's milk.

585
00:25:36,720 --> 00:25:40,880
So it's either the full fat version or the low fat version with oat milk, soy milk, all

586
00:25:40,880 --> 00:25:41,880
these other ingredients.

587
00:25:41,880 --> 00:25:46,040
The ingredients list could be a mile long or it could be really high quality and only

588
00:25:46,040 --> 00:25:47,040
be the thing.

589
00:25:47,040 --> 00:25:51,160
But have you noticed also the barista what versions are probably worse because they have

590
00:25:51,160 --> 00:25:57,800
to add all that shit to make it froth and, you know, give you that nice mouth feel.

591
00:25:57,800 --> 00:25:58,800
Yeah.

592
00:25:58,800 --> 00:26:03,560
So the quality of these things vary so wildly, which brings it back to like, for the majority

593
00:26:03,560 --> 00:26:06,840
of people, the simplest approach works best.

594
00:26:06,840 --> 00:26:10,960
So rather than trying to wade through the multiple oat milks and whatever, you know,

595
00:26:10,960 --> 00:26:13,920
why don't you just get a really nice milk that you enjoy?

596
00:26:13,920 --> 00:26:16,440
You don't mean like milk, milk, cow.

597
00:26:16,440 --> 00:26:19,680
Have you heard this is milk actually is called fit milk.

598
00:26:19,680 --> 00:26:20,680
This is free advertising.

599
00:26:20,680 --> 00:26:21,680
Yeah.

600
00:26:21,680 --> 00:26:22,680
Come sponsor us.

601
00:26:22,680 --> 00:26:30,840
So they go through this like cold, I don't know, processing thing where it reduces the

602
00:26:30,840 --> 00:26:33,240
fat count, but increases the protein count.

603
00:26:33,240 --> 00:26:34,240
Okay.

604
00:26:34,240 --> 00:26:35,240
So I'd be interested.

605
00:26:35,240 --> 00:26:36,240
Yeah.

606
00:26:36,240 --> 00:26:37,680
I mean, because that's really what whey protein powder is, right?

607
00:26:37,680 --> 00:26:42,280
It's like they just, they distill from dairy whey, but they make it into just the protein

608
00:26:42,280 --> 00:26:43,280
isolate, right?

609
00:26:43,280 --> 00:26:47,840
So it's like, if they do that with already with whey, milk is basically the same thing.

610
00:26:47,840 --> 00:26:49,360
So that makes total sense.

611
00:26:49,360 --> 00:26:50,840
You can get some fit milk.

612
00:26:50,840 --> 00:26:51,840
Is this in Singapore?

613
00:26:51,840 --> 00:26:52,840
It's in Singapore.

614
00:26:52,840 --> 00:26:54,640
I've been getting it from, I'll send you the link.

615
00:26:54,640 --> 00:27:00,600
I've picked it up from Fair Price and I've picked it up on Redmark.

616
00:27:00,600 --> 00:27:02,360
I've just named all of the grocery stores.

617
00:27:02,360 --> 00:27:03,360
Thank you.

618
00:27:03,360 --> 00:27:04,360
You're welcome.

619
00:27:04,360 --> 00:27:08,920
Oh, but yeah, so again, when it comes to getting back on track, cause I do want to make sure

620
00:27:08,920 --> 00:27:11,200
that we recap the main points here.

621
00:27:11,200 --> 00:27:16,480
Number one is again, build the track, make sure that you know what your program is so

622
00:27:16,480 --> 00:27:18,600
that you can return to it.

623
00:27:18,600 --> 00:27:21,520
Cause without proper habits in place, you never know where to go next.

624
00:27:21,520 --> 00:27:22,880
So make sure that you have a track.

625
00:27:22,880 --> 00:27:27,440
Number two, make sure that your environment is conducive to where you want to go.

626
00:27:27,440 --> 00:27:30,440
So cool that you built the track, but where is the train going?

627
00:27:30,440 --> 00:27:34,640
You need to be able to see the trees from the forest.

628
00:27:34,640 --> 00:27:35,960
Yes, exactly right.

629
00:27:35,960 --> 00:27:40,480
And then third is make sure that you're crystal clear on your goals so that you can shape

630
00:27:40,480 --> 00:27:42,400
a healthy diet or healthy habits.

631
00:27:42,400 --> 00:27:45,560
And I'm putting air quotes for those who are listening on audio.

632
00:27:45,560 --> 00:27:50,880
You can make sure that healthy for you is moving you in the direction of your specific

633
00:27:50,880 --> 00:27:51,880
goals.

634
00:27:51,880 --> 00:27:52,880
Exactly.

635
00:27:52,880 --> 00:27:53,880
Right.

636
00:27:53,880 --> 00:27:56,080
Healthy for you may not be healthy for someone else and that's perfectly fine.

637
00:27:56,080 --> 00:28:00,000
Be crystal clear in your goal and make sure that the habits that you're curating move

638
00:28:00,000 --> 00:28:02,040
you toward that goal.

639
00:28:02,040 --> 00:28:06,200
And another big point is make sure, well not make sure, but you know, try and be mindful

640
00:28:06,200 --> 00:28:08,080
that this is not a short term fix.

641
00:28:08,080 --> 00:28:09,800
Nothing is ever a short term fix.

642
00:28:09,800 --> 00:28:13,240
So what you put in is what you're going to get out.

643
00:28:13,240 --> 00:28:17,720
And ideally, especially if you're in your forties, you kind of want to build in habits

644
00:28:17,720 --> 00:28:24,680
that are going to be sustainable for the long term and change requires consistency.

645
00:28:24,680 --> 00:28:28,600
And if you don't keep up with these habits, you'll fall back into your old habits, which

646
00:28:28,600 --> 00:28:31,040
will put you back in the same place you were before.

647
00:28:31,040 --> 00:28:32,040
Yeah, exactly.

648
00:28:32,040 --> 00:28:35,160
Make as many votes as you can for the person that you want to be.

649
00:28:35,160 --> 00:28:36,160
Right.

650
00:28:36,160 --> 00:28:39,800
If you're trying to make a change, you have to make more habits and activities in your

651
00:28:39,800 --> 00:28:44,040
day that are toward the aspiration part rather than who you were before.

652
00:28:44,040 --> 00:28:45,040
Exactly.

653
00:28:45,040 --> 00:28:47,560
And on that note, I guess we will say happy new year, guys.

654
00:28:47,560 --> 00:28:48,560
Happy new year.

655
00:28:48,560 --> 00:28:49,560
Thank you for sticking with us.

656
00:28:49,560 --> 00:29:06,640
We'll see you in season four.