We are quick to beat ourselves up for our apparent lack of willpower. However, the reason why we struggle so much with self-control is often not some innate weakness of our characters, but our lack of understanding of how our minds work. There are many willpower traps that we can avoid simply by being aware of certain mental glitches that we all share. One of such glitches is moral licensing, a fascinating phenomenon, understanding of which can make overcoming various willpower challenges much easier.

So, last week I did a 5-day fasting, it was originally going to be 7 days but traveling and family gathering I decided to do a 5-day fasting instead. Long story short, that it was not bad at all, second day was the worse and then after that day 3 on it feels amazing. The feeling like many described as euphoric and it is true, it feels like something you have never felt before if you have never fasted before. I did it from Monday to Friday since I was busy with projects and work I was able to do it without any problems, keeping yourself busy was the key. Now I wasn’t doing a strict water fast, I did have some heavy cream in my coffee and some bone broth after workout to replenish some of my electrolytes. I also take calcium supplement along with a multivitamin throughout this fast. I’ve checked my blood ketone it was around 4.4mml so I was in super deep ketosis. I was still doing my trisets/super sets workout along with my HIIT with ease. I didn’t feel any fatigue it was probably one of my best workouts. Now please note, I was following a strict keto diet prior to start this 5 day fasting regimen. If you are fat adapted fasting is a breeze, a lot of this is mental for me. I LOVE food and sometimes I need a break away from food just focus on other things has freed me up a lot of time not to prep food for 5 days!

Here is another Q&A episode, can you believe we are at episode 30 already?! So today mainly I want to address how long does it take for you to be fat adapted and what’s the difference between being in ketosis vs fat adapted?

Intuitive Eating is an approach developed to help people heal from the side effects of chronic dieting.  People who repeatedly diet often experience a “diet backlash” - increased rigidity regarding good and bad foods, restriction leading to increased binging, reduction in trust of self with food, feelings about not “deserving” food, social withdrawal, and shortened duration of dieting episodes.

You could say social anxiety is the fear and anxiety of being negatively judged and evaluated by other people.  It is a pervasive disorder and causes anxiety and fear in most all areas of a person's life.  It is chronic because it does not go away on its own. Only direct cognitive-behavioral therapy can change the brain, and help people overcome social anxiety. People with social anxiety are many times seen by others as being shy, quiet, backward, withdrawn, inhibited, unfriendly, nervous, aloof, and disinterested.

Paradoxically, people with social anxiety want to make friends, be included in groups, and be involved and engaged in social interactions.  But having social anxiety prevents people from being able to do the things they want to do. Although people with social anxiety want to be friendly, open, and sociable, it is fear or the anxiety that holds them back.

Adaptogens are natural substances that work with a person’s body and help them adapt; most notably, to stress. Adaptogens are a natural ally in dealing with persistent stress and fatigue because they work with regulating important hormones.

Adaptogens offer several other health benefits, including…

The human body contains around 60% water, which plays a key role in all aspects of life. However, excess water retention and bloating is a common side effect of chronic inflammation. Also known as fluid retention, edema can be caused by food intolerances, poor diet, toxin exposure and diseases like kidney failure. Women may also experience water retention during the luteal phase aka PMS week of their menstrual cycle and during pregnancy. For most people, excess water weight is not a serious health issue. Exercise may be one of the best ways to reduce water weight in the short-term. Any form of it increases sweat, which means you will lose water. The average fluid loss during 1 hour of exercise is anywhere between 16–64 oz (0.5–2 liters) per hour, depending on factors such as heat and clothing. A lot of athletes who are trying to meet their weight class will use this strategy, I do not recommend people who just want to lose a few pounds of water weight to do this as this can be extremely dangerous if not done correctly. During exercise, your body also shifts a lot of water into your muscles.

Today I am giving away my free Ketogenic Diet Guide. Download link is at the end of the show notes and also on my website. I want to bring you the most basic guide for someone how is brand new to this lifestyle and also talk about what you can expect and how to deal with some obstacles that will come up on your keto journey.

There is a lot of misunderstanding and confusion about goal setting.

People just don’t know why they set goals and what the benefits are. If they do it, it’s because someone told them it is important. The baggiest misconception that people often fall into when they set goals is that they think once they reach their goals they will be happier, that can’t be further from the truth! You will not be happier or less than who you are today because goals are attaining goals is about personal growth, it is not the direct cause or reason why you would be happy but it is the process that you go through to obtaining your goals is where you grow into a different person at the end of the goal.

Today I am going to go over some tips/tricks on how to manage your hunger while dieting. Now first I want to mention that, when you are dieting there is no way around being hungry is just the way it is. But you shouldn’t feel like you are starving to death all the time. So, keep in mind, a mild discomfort is normal but extreme hunger might be because you are dieting too hard/too big of a deficit.