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This podcast is for anyone 18+. If you are seeking weight loss as a minor please talk to your parent(s)/guardian(s) and doctor.

IT IS TIME TO TAKE ADVANTAGE OF THE NEW YEAR MOTIVATION BECAUSE IT IS FLEETING. 

1. Holidays Weight Gain is probably not real fat gain. You don’t ruin your progress from one holiday or some time “off”. You ruin it by staying submerged in that behavior pattern for most of the year. 
2. Why should you lose weight/fat? 
   1. Real self care. 
   2. Do the hard work that is necessary to create the life that you want. 
   3. You shouldn’t need to constantly escape or take breaks from your life. So create one that you don’t want or need to do.
      
       Why I think 30 day resets can be very helpful: Restrictive vs. Restraint 
3. SO what do I recommend for the next 30 days? 
   1. Sleep more than 6 hours every night 
   2. No alcohol. Way more fucking water. Literally only water as liquids. No fucking soda. 
   3. Strength training 3 to 4 times a week. What is that? 
   4. Walking daily. Aim for a minimum of 8k steps a day. 
   5. Primarily focusing on whole foods. What does that mean? 
   6. Three meals a day and two snacks max. Stop starving yourself or skipping meals to lose weight. 
   7. High protein - .8 to 1 g times body weight 
   8. Less to pretty much no overly processed items (this is your time to have restraint, I would recommend none if you really want to crush it) 
   9. No eating out. Period. Your wallet will thank you. 
   10. Daylight. Get outside. 
   11. NOW if you really want to level up Calories/Weigh your food 
   12. Weigh yourself every day and take some progress photos and even measure yourself. 
4. AHHHHHHHHH: Pain points that need to be identified 
   1. Yes cooking for yourself can be hard. I know that. Keep it simple. There is really no excuse with how many free resources - MYSELF - that there are online. 
   2. PREP your food. 
   3. Discipline
   4. Other people are nasty 
   5. Yeah. It is hard. That is why more than 60% of the world is overweight.