Progress Not Perfection

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There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.

What's up guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

Hey :)

One of the easiest ways to improve your relationship with food is to stop labeling foods as good or bad.

There are nutrient-dense foods, and less nutrient-dense foods.

Usually foods with one to 4 ingredients are generally more nutrient dense. Eat these 80% of the time.

Foods with more ingredients are generally more processed and less nutrient-dense. Eat these 20% of the time.

You don’t need to cut out foods that make you happy.

You don’t need to cut out foods that make life more enjoyable for you.

You should, however, include more foods that make you FEEL better.

When I say feel better, I don’t mean instantly.

Eating a big bowl of greens is not going to make you feel good instantly (unless you’re a freak and love big ass salads like myself).

An hour, two hours, the next day, these foods are going to make you feel amazing.

It’s an investment with no immediate payoff.

It’s like a mutual fund vs. DOGE coin.

Am I saying you should only invest in mutual funds? No, because I am not a financial advisor.

I am saying you should probably have the majority in the long-term, reliable investment. The rest, can go towards something a little more exciting.

80/20.

Pretty cool concept.

Pizza is not bad.

Kale is not good.

Pastries are not bad.

Beets are not good.

They are just food, they have no moral compass.

Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj

Email me ► [email protected]

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Find me on...

Instagram ► https://www.instagram.com/jeffreypachtman/

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en

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There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.

What's up guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj

Email me ► [email protected]

-

Find me on...

Instagram ► https://www.instagram.com/jeffreypachtman/

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en

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There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.

What's up guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj

Email me ► [email protected]

-

Find me on...

Instagram ► https://www.instagram.com/jeffreypachtman/

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en

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There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.

What's up guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

Hey :)

You know what’s dumb?

Trying to track calories on a weekend that you know you are going to be surrounded by delicious food, family, loved ones, and tons of memories.

You know what else is dumb?

Trying to do that, falling off track/binging, feeling like a failure, and then trying to “fast and burn off the calories” on Monday.

Here’s what to do instead:

Be mindful, enjoy your weekend, have some drinks if you do that, have some laughs, have some good food and make a plan to do just that.

Don’t bring your food scale.

Don’t portion out your snacks.

Just have a good time.

One meal is not going to fuck up your progress.

One day is not going to fuck up your progress.

One weekend is not going to fuck up your progress.

When Monday rolls around, don’t try to restrict your calories and do extra cardio, just get back on track.

Remember, if you are doing this for the rest of your life, then you have nothing to worry about.

You got this.

Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj

Email me ► [email protected]

-

Find me on...

Instagram ► https://www.instagram.com/jeffreypachtman/

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en

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There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.

What's up guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

Hey :)

You know what’s fucking stupid?

“How to lose weight fast” was googled over 500,000 times in 2020.

You know why that’s fucking stupid?

Because 2020 could have been the year that most people gave up the diet culture bullshit of trying to lose weight as fast as possible and finally do what’s sustainable for once.

It’s not your fault though.

It’s marketing.

Just because someone has “Dr.” Next to their name, does not mean you should be taking nutrition advice from them.

There are a ton of doctor influencers online pushing their weird diets, telling you that you are insulin resistant, and the only way to fix this is to buy their new diet book or their new supplement.

“It’s not your fault, it’s western diet culture.”

“It’s not the fact that you are eating too many calories, it’s the carbs.”

These same doctors will tell you that calories in, calories out is BAD SCIENCE, and then put you on a fasting protocol that claims to optimize fat burning, at the same time putting you into a calorie deficit—the same thing they are telling you doesn’t work…???!

It’s fucking stupid.

If you go on a fad diet right now and drop 40 pounds in 4 months, but then over the course of the next 8 months you gain it back plus more….

You actually GAINED weight over the course of a year.

Now, let’s say you take the sustainable route and lose 4 pounds per month over the course of a year…

You actually LOST 48 pounds over the course of a year.

So, now you see how going slower is actually faster (weird sentence, but it makes sense).

PS: Carbs don’t make you fat. Fruit doesn’t make you fat. Without insulin you would die. Brown rice is not better than white rice. You can still eat processed foods and lose weight. Eating organic has nothing to do with weight loss. You should still eat fucking vegetables because they are delicious and keep you full. You should probably be eating 3-4x as much protein as you are right now. That’s it. Love you.

Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj

Email me ► [email protected]

-

Find me on...

Instagram ► https://www.instagram.com/jeffreypachtman/

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en

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There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.

What's up guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

“Eat your breakfast! It’s the most important meal of the day!”

Chances are growing up as a kid, you heard somebody say this to you.

People used to think that breakfast would stoke your metabolic fire.

If you start the day with a big breakfast, it will keep your metabolism burning, as if there is just a gigantic stove that needs more coal thrown into it with a constant supply of Kellogg’s Frosted Flakes.

Here’s the thing:

They were wrong, but they also weren’t wrong about breakfast possibly being the most important meal of the day. I’ll explain.

In the last 5 years, intermittent fasting has absolutely EXPLODED.

Every fitness influencer came on their feeds to spread the news about how you don’t need to eat breakfast, and most people are fat because they aren’t skipping breakfast.

That your body magically melts fat directly off of your less-desirable trouble areas if you only have an 8 hour eating window from 12pm-8pm…

There are some issues with this however, and if you want to hear my experience with intermittent fasting and why I don’t really use it anymore, check out today’s podcast episode in the bio.

While IF works for many, it’s not because it is MAGIC. It creates a calorie deficit by cutting out 300-500 calories out of your daily total by omitting breakfast…If you don’t BINGE.

Many people have a poor relationship with food, and the limited eating window may trigger an absolute free-for-all subconsciously.

Intermittent fasting is not magic, and for many of my online coaching clients, it has worked in the past, but led to binging tendencies in the end.

How me and many of my online coaching clients have improved or solved our binging tendencies is to actually address the main issue in conjunction with eating a LARGE breakfast.

Eating a large breakfast creates satiety, it allows for more protein into your daily nutrition, and it also led to less late-night snacking and overeating.

Try it out, let me know if it helps. It may work for many, but not for all. We are all individuals, but the only way to know is to try,

Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj

Email me ► [email protected]

-

Find me on...

Instagram ► https://www.instagram.com/jeffreypachtman/

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en

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There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.

What's up guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

Hey :)

In order to improve your relationship with food, you have to try and not fix everything all at once.

This is where many people fail, so pay attention.

Got it?

Suzy from Saskatchewan went on a 30 day keto booty blast detox cleanse.

She lost 30 pounds!

Now Suzy is back at the office on Monday lookin’ like a straight up snack in her new pants suit, and you’re like “Hmmmm maybe that would work for me…?”

Put the fuckin’ MCT enema down!

Before you do that, think about this:

6 months from now, Suzy is gonna be going through a break up with her new boyfriend Brett.

Suzy is gonna eat a whole plate of French fries, feel like a failure and continue to binge. She is going to step on the scale, see the 10+ pounds of water weight she gained overnight, and continue to binge from feelings of failure and stuffing her feelings.

Meanwhile you are still chugging along, because YOU decided to work with a qualified coach.

You are eating in a slight calorie deficit, strength training, eating a little more protein, and making slow and steady progress.

Even though you are only losing around 2-4 pounds per month, what you are doing is not crazy and it’s not hard to sustain.

6 months further down the road, you are down 24 pounds of fat (your body looks completely different because you are also putting on a bit of muscle too), and Suzy is approaching you asking you how you did it.

She throws away her MCT oil enema and joins the sustainable ass muthaphukkin’ party.

See? You did the right thing. I’m so proud of you.

Now, if you need help with this shit because you are sick and tired of wondering if you’re doing it right, I am opening up a couple coaching slots in June, but you can apply now. Link is in my bio.

PEACE.

Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj

Email me ► [email protected]

-

Find me on...

Instagram ► https://www.instagram.com/jeffreypachtman/

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en

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There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.

What's up guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

There are usually some clear signs of emotional eating...

Being extra hungry usually means there is something deeper going on.

It could be sleep, stress, anxiety, relationship issues, or maybe just feeling depressed. The first step is to actually stop and ask yourself "Am I actually hungry?" 

If the answer is yes, go ahead and eat a full meal and track it. 

If the answer is no, set a timer on your phone for 15 minutes. In that 15 minutes, grab a journal, write down what emotions you are dealing with. Chances are there are some things you are not addressing or don't want to look at. Write them down and recognize them. Once you do this, you can meditate for 10 minutes. Just sit there.

If after that 15 minutes you still want to have what you are craving, that's fine but track it. 

Forgiveness and compassion are 2 principles to practice when emotional eating happens, because even if you get good at the exercise above, it WILL happen again. Don't beat yourself up. Address it and get back on track. 

Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj

Email me ► [email protected]

-

Find me on...

Instagram ► https://www.instagram.com/jeffreypachtman/

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en

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There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.

I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.

What's up guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.

I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.

We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some our favorite foods while doing it.

Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.

Fat loss is all about sticking to your deficit. 

The problem is that shit is HARD.

Especially when you start to get deeeeep into a deficit.

I mean it's like our biology and survival instincts kick in, and all we can think about is food.

We are going to go over some hacks to make dieting easier today, and no this is not some TOXic DieeettttTt CuLtUReee BS....this is just realistic fat loss advice from someone who has struggled with getting lean his entire life.

1. Changing your food environment.

This is tough, especially if you have kids or a significant other who likes to have all the SNACKS. One thing that will help a ton with at least tracking those calories is having individual serving size bags. I know, not as fun as hulk-fisting a swaddle of cheez-its straight out of the box and down your gullet, but it will make accurate tracking so much easier. How many times have you "guesstimated" those handfuls of crackers, chips, cookies, or just not tracked them at all? It's all about honest tracking, and the calories per serving will be right there on the box.

2. Staying Busy

This is probably the most important "HACK" of this post. Just because you need to stay fucking busy if you don't want to think about food all day. Your body is smart, we survived as human beings because we were able to sustain life. If you try to starve your body, you will be thinking about food 24/7, which is why staying busy is key. Have you ever noticed how when you are doing something you truly love, food is the last thing on your mind? If you are bored, boredom eating is going to absolutely take over, and you will not succeed. Instead, go on a walk, go lift, write down some goals, journal, meditate, go for a hike, go play a sport, go PLAY, find a hobby/craft, go DO SOMETHING. Staying inside on the weekends on the couch will for sure 10000% result in you overeating. 

3. Curbing your cravings

Sensitive subject here. I am just going to share my experience because I am not a fan of completely avoiding those cravings, but instead, listening to them and handle them when they come up. This is called craving maintenance, and I think it is valuable. Instead of avoiding those cravings and then waiting until they are punching you in the face like Mayweather is about to do to that Paul kid, handle them when they come up. For example, if you know chocolate is your thing, have a piece of dark chocolate every night. Or you can try this, I like to make a berry cereal with a ton of frozen berries and some cashew milk. Curbs my cravings every time and gives me a ton of micronutrients (underrated...because health).

Hope these helped!

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LINKS!

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Get My Free Calorie Calculator ► https://bit.ly/3bhachS

Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj

Email me ► [email protected]

-

Find me on...

Instagram ► https://www.instagram.com/jeffreypachtman/

Podcast ► https://anchor.fm/jeffrey-pachtman

Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en

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