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• Establish your why…ie: lose weight, live longer, be healthier, insulate yourself against diseases, empower your children to make the best habits and choices around eating and lifestyle through your example etc.

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• Allow yourself a designated cheat day once or twice a week = You are not depriving yourself of anything there is no sacrifice here.

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• Everything you choose to eat, do so intentionally and in joy. Do not eat anything thinking you shouldn’t be eating it or it’s bad for you. 

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• Pay attention ⚠️ to when you are actually full and when your are eating out of emotional stress, boredom or because it’s simply there. Some people have lingering habits that derived from childhood, like "you must clean your plate" which subconsciously has programmed you to eat beyond your threshold of hunger. 

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• Focus upon the feeling of satisfaction plus the feeling being nourished and energized instead of simply full. This will help you determine foods that actually feel good to eat as well as taste good.

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• Do not worry about counting calories. Instead focus on the quality of what’s being ingested and increase your fiber intake.  

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• What has now been referred to as intermittent fasting, I've  been doing my entire life. I generally fast for 16 hours most days, which sounds a lot scarier than it is; if you count sleep and skipping breakfast you are basically there. Traditional wisdom states, breakfast is the most important meal of the day. In reality it isn't even close. You don't have to skip breakfast, you can eat early in the day then fast the last 16 hours until the next morning. You give yourself an 8hr window to eat within, vs the typical three meal a day framework. I don't need nor want three meals a day and you will likely find you don't either, when you are in-tune with what your body is actually communicating with you vs simply following societal norms. The benefits of intermittent fasting range from weight-loss, improved insulin regulation, cellular repair, disease protection, and muscle gain. 

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• Your belief about what you are doing is essential to success in any endeavor. It’s actually infinitely more important than any physical actions you take. If you believe that you have finally done enough to have the body you want then you psychologically communicate via neuro transmitters to your body that it can now lose weight etc. If you don’t believe you are doing enough you will similarly communicate neurologically to your body that it has to work harder, so hold on to the fat. It’s like when you fast; your body believes you are going into a famine and as a defense mechanism it begins storing fat to keep you alive. Your body is brilliant and responds to your thoughts more than your actions. Our belief’s about anything matter immensely because they literally create our physical realities. 

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• You are no longer allowed to look at yourself in the mirror 🪞 with disappointment. It’s incredibly important that you choose to acknowledge progress is being made even if you don’t see it yet. “I’m on the way to my ideal body” “it’s only a matter of time”. Your results are intensified if you are willing to take a few minutes to close your eyes and see the version of you that you want to be, standing there. This is another way to bypass your conscious mind and trick your subconscious into communicating to your body that it has already achieved and or is in the process of achieving your desired body goal.