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Included in this episode:
1. Weight loss is much more than just diet and exercise. 
2. A vital part of the weight loss conversation that is often missing is contextualization and nuance. 
3. You are a whole person and we have to treat you that way. 
4. The magic sauce: nutrition management, calorie science & application, behavior science & medical conditions. 
5. Having a malleable mind. 

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https://caloriedeficituniversity.com/

Ask Me A Question For Next Week's Episode!

Included in this episode:
1. Updated dietary guidelines and recommendations that 90% of Americans DO NOT meet. 
2. Exactly what you need to be eating day and in day out - backed by science, no gimmicks or bull crap. 
3. How most Americans are widely under fueling their daily diets. 
4. Exactly why you're so hungry all of the time and fail every diet you try. 
5. Why you should care more about what you're eating over how much. 

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The USDA guidelines and recommendations mentioned in this episode: https://www.dietaryguidelines.gov/sites/default/files/2021-03/Dietary_Guidelines_for_Americans-2020-2025.pdf

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Included in this episode:
1. Application of mechanics for losing weight is hard. 
2. The ability to accept the abstract is a skill. 
3. Ambition without action becomes anxiety. 
4. We are not meant to live in this food environment. 
5. You are programmed to pick a familiar hell over an unfamiliar heaven. 
6. Systemic issues with food and accessibility and education. 
7. Research about human behavior around food and activity levels. 
8. What is lacking to succeed? 
9. How to start fixing it. 

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Included in this episode:
1. What is fiber? 
2. What are the benefits of fiber? 
3. What are good sources of fiber? 
4. The differences between soluble fiber and insoluble fiber. 
5. How much fiber you should be eating. 
6. Stop relying on fiber products. 
7. Practical steps to including more fiber into your diet. 

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Included in this episode: 
1. Protein is the powerhouse of the nutrients. 
2. What protein does for you. 
3. How much protein should you be eating for your goals? 
4. Can you overeat protein? 
5. Debunking myths about red meat. 
6. Why red meat is good for you. 
7. The best protein to eat. 
8. Incomplete vs. complete protein sources and why. 
9. Saturation and consistency in consumption. 
10. Protein is nothing without fiber. 

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Included in this episode: 
1. "I wish I was more disciplined".
2. David Goggins mentality vs. Gentle Parenting Extremism 
3. What is discipline? 
4. Discipline is about you. 
5. If you feel like you're not a disciplined person, that is both entirely your fault but also entirely up to you. 
6. You are never going to be able to get disciplined at someone else' physique. It's you vs. you. 
7. You're far more disciplined than you think you are. 
8. Practically what you can do to change and get more disciplined. 
9. Believe in yourself. 

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https://caloriedeficituniversity.com/

Included in this episode: 
1. Key indicators someone will be successful with their weight loss or not
2. How emotional maturity really makes all the difference 
3. Get a ship that is ready to be captained. 
4. Why does emotional maturity make all the difference when it comes to losing weight? 
5. Being able to have self disappointment without letting it turn into self shaming. 
6. Taking ownership of your shortcomings without dehumanizing or hating yourself. 
7. Human beings are so powerful that they become powerless if they believe themselves to be powerless. The more you can control the source: your own mid, the better off you are going to be. 

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Included in this episode:
1. Calorie science denial 
2. What is happening if you aren't losing weight but think you're in a calorie deficit 
3. How to get better at calorie science 

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Included in this episode: 
1. Cognitive dissonance is keeping you stuck and overweight. 
2. Self limiting and beliefs and how to fix them. 
3. Figuring out the whole picture, a bird's eye view. 
4. Taking steps of action, not reaction. 
5. Controlling the narrative you tell yourself to control the outcomes. 
6. The cost of procrastination is the life that you could have lived. 
7. Execute, stop planning everything. 
8. Areas of awareness to address. 
9. How to fix cognitive dissonance. 

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Included in this episode: 
1. Addressing training
2. Training hard enough, to failure with intensity 
3. Consistency with your training 
4. Stimulating muscle growth 
5. How to train hard enough 
6. Stop trying to out train a bad diet 
7. Eating enough, protein 
8. Stop playing macro tetris 
9. Honorable mentions: sleep & starting composition issues 
10. Your dream physique cannot be someone els'e body. It has to be yours. 
STICK TO THE PLAN, NOT YOUR MOOD! 

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