1 00:00:00,040 --> 00:00:02,680 Well, hello ladies and gents. Robert Sykes, Keto, savage.com. 2 00:00:02,680 --> 00:00:06,440 And today I've got my good friend Greg on the line again. 3 00:00:06,440 --> 00:00:08,880 I kind of mentioned earlier that we're traveling right now for 4 00:00:08,880 --> 00:00:10,680 these competitions. So I'm doing a couple solo 5 00:00:10,680 --> 00:00:12,440 episodes, a couple shorter episodes. 6 00:00:12,720 --> 00:00:15,280 Greg is here with me and I figured we'd jump on and do a 7 00:00:15,280 --> 00:00:19,720 quick episode on holiday eating because this is actually going 8 00:00:19,720 --> 00:00:22,880 live the Monday of Thanksgiving. We got Christmas coming up. 9 00:00:22,880 --> 00:00:25,400 After that, we got New Year's celebrations. 10 00:00:25,400 --> 00:00:29,400 We got all kinds of holiday feasting in the pipeline, and 11 00:00:29,400 --> 00:00:31,840 with that, a lot of people are deviating from their target 12 00:00:31,840 --> 00:00:33,480 macros. They're totally going off the 13 00:00:33,480 --> 00:00:36,080 rails eating a bunch of foods they probably shouldn't, and 14 00:00:36,080 --> 00:00:40,360 there's just a lot of psychology around food consumption and the 15 00:00:40,360 --> 00:00:42,680 holidays. Greg is a coach, he's worked 16 00:00:42,680 --> 00:00:44,080 with clients for quite some time. 17 00:00:44,320 --> 00:00:46,400 He's heard excuses. He's heard reasons. 18 00:00:46,400 --> 00:00:49,680 He's heard tactics, tricks and techniques to mitigate The 19 00:00:49,680 --> 00:00:52,800 Downfall from a nutritional standpoint during the holidays I 20 00:00:52,800 --> 00:00:55,200 have as well. So I figured we'd jump on and do 21 00:00:55,200 --> 00:00:58,480 a quick little episode talking about what seems to work well 22 00:00:58,480 --> 00:01:01,880 for people, what does not work at all, what are some different 23 00:01:01,920 --> 00:01:04,760 tiers or levels of how you can kind of hedge against these 24 00:01:04,760 --> 00:01:07,880 negative adverse effects of holiday eating and just how to 25 00:01:07,880 --> 00:01:10,040 approach that from a psychological and tangible 26 00:01:10,040 --> 00:01:12,040 physical standpoint. Hopefully you'll get something 27 00:01:12,040 --> 00:01:13,840 out of this going into the holiday season. 28 00:01:14,160 --> 00:01:15,600 I certainly enjoyed the conversation. 29 00:01:15,600 --> 00:01:18,680 Always a pleasure chatting with Greg, so enjoy it. 30 00:01:18,680 --> 00:01:20,920 Learn something, take some notes, be mindful what you're 31 00:01:20,920 --> 00:01:23,880 eating and enjoy the holidays. Ladies and gents, 32 00:01:34,000 --> 00:01:35,480 you're live, Greg. How are you brother? 33 00:01:35,600 --> 00:01:39,440 I am so good, good, good. So real quick. 34 00:01:39,720 --> 00:01:46,240 We are doing a little impromptu conversation on holiday eating 35 00:01:46,240 --> 00:01:49,360 because this podcast is going to go live on Monday before 36 00:01:49,360 --> 00:01:52,640 Thanksgiving, and I feel like we're getting into the season 37 00:01:52,640 --> 00:01:57,840 where everybody is deviating from their nutritional goals and 38 00:01:58,240 --> 00:02:01,960 oftentimes totally going off the rails because of the excuse of 39 00:02:01,960 --> 00:02:03,760 the holidays. We got Thanksgiving in a couple 40 00:02:03,760 --> 00:02:07,040 days, we got Christmas coming up, we got New Year's, and then 41 00:02:07,040 --> 00:02:09,520 you get January 1st when everybody tries to get that back 42 00:02:09,520 --> 00:02:12,520 in. But you're a coach, I'm a coach. 43 00:02:12,840 --> 00:02:15,520 We've worked with clients. We've heard all the reasons, all 44 00:02:15,520 --> 00:02:19,960 the excuses, all the reckonings as to why people should deviate 45 00:02:19,960 --> 00:02:22,280 during the holidays. So I kind of want to just peel 46 00:02:22,280 --> 00:02:25,040 the curtain back on what you've heard, what I've heard, what 47 00:02:25,040 --> 00:02:27,120 works, what doesn't work, and have people kind of set 48 00:02:27,120 --> 00:02:30,120 themselves up for success through these trying times. 49 00:02:30,680 --> 00:02:31,480 Sound good? Yeah. 50 00:02:31,480 --> 00:02:35,120 Right on. Yeah, we the the origination of 51 00:02:35,120 --> 00:02:38,600 this podcast idea was us actually just cruising around in 52 00:02:38,600 --> 00:02:43,120 the vehicle earlier today and we were talking about how as being 53 00:02:43,320 --> 00:02:46,680 health and nutrition coaches. Sometimes our clients will reach 54 00:02:46,680 --> 00:02:49,280 out with some questions regarding how to navigate the 55 00:02:49,280 --> 00:02:54,160 holidays, how to stay on track. Maybe they sometimes convey the 56 00:02:54,320 --> 00:02:58,280 fact that the holidays can be a stressful point in trying to 57 00:02:58,280 --> 00:03:01,000 stay in a certain direction nutritionally. 58 00:03:01,360 --> 00:03:03,800 And whether they should deviate, whether they should have a cheat 59 00:03:03,800 --> 00:03:06,800 meal, whether they should try to stay on track, and just some of 60 00:03:06,800 --> 00:03:10,320 the sticking points that can be part of that whole process. 61 00:03:11,000 --> 00:03:14,080 Yeah, I feel like a lot of people, I mean, we all 62 00:03:14,080 --> 00:03:17,920 inherently want to be healthy and we all inherently want to 63 00:03:17,920 --> 00:03:21,600 not deviate too too much. But I feel like people get peer 64 00:03:21,600 --> 00:03:23,880 pressure, so to speak, during the holidays because they get 65 00:03:24,320 --> 00:03:27,400 grandma's cooking there in the house and they feel like they 66 00:03:27,400 --> 00:03:29,920 have to have, they have to partake or else they're going to 67 00:03:29,920 --> 00:03:31,920 hurt their feelings. So a lot of people are just 68 00:03:31,920 --> 00:03:33,840 trying to figure out how to navigate those waters, whether 69 00:03:33,840 --> 00:03:37,680 they should totally track everything or if they should not 70 00:03:37,680 --> 00:03:40,120 hurt Grandma's feelings. So I kind of want to just see, 71 00:03:41,040 --> 00:03:42,680 you know, I think everybody's going a little bit different. 72 00:03:42,680 --> 00:03:45,400 Like some people, like my family knows that I've been keto for 8 73 00:03:45,400 --> 00:03:47,080 plus years. They know what to expect. 74 00:03:47,080 --> 00:03:49,280 They don't think it's weird when I roll up in there with 75 00:03:49,280 --> 00:03:52,560 Tupperware, They just know that's what the expectation is. 76 00:03:52,960 --> 00:03:54,240 But a lot of people, that's not the case. 77 00:03:54,240 --> 00:03:57,160 Like, they're coming up having not seen their family for years 78 00:03:57,160 --> 00:03:59,480 and they don't know. They don't want to hurt their 79 00:03:59,480 --> 00:04:00,520 feelings. They just don't know. 80 00:04:01,120 --> 00:04:04,000 So yeah, man, you've had several clients now over the years. 81 00:04:04,400 --> 00:04:07,920 What seems to be the common denominator as to why people 82 00:04:07,920 --> 00:04:11,040 deviate in the first place? You know, it's a combination of 83 00:04:11,040 --> 00:04:13,840 things. I think some of it is just maybe 84 00:04:13,840 --> 00:04:17,760 not having the appropriate food choices available to them. 85 00:04:17,800 --> 00:04:19,680 You know, if they go out to dinner, if they go to a 86 00:04:19,680 --> 00:04:23,360 Christmas party, if they go to a relative's house, if they're out 87 00:04:23,360 --> 00:04:26,440 of town, whatever the case may be, sometimes you don't really 88 00:04:26,440 --> 00:04:28,800 have control over the environment as much as you 89 00:04:28,800 --> 00:04:31,440 normally would at home. So there's that. 90 00:04:31,760 --> 00:04:35,040 There's that accessibility. Yeah, right. 91 00:04:35,080 --> 00:04:37,920 Loss of what you normally would eat or what you'd choose to eat. 92 00:04:38,480 --> 00:04:40,880 So I think there's a little bit of pressure also, like you said 93 00:04:40,880 --> 00:04:44,240 from friends and family on, you know, Grandma's homestyle 94 00:04:44,240 --> 00:04:47,560 cooking or somebody brought like a homemade pumpkin pie. 95 00:04:47,560 --> 00:04:49,840 And you know, you just kind of feel like that little bit of 96 00:04:50,120 --> 00:04:55,120 social peer pressure to try it, enjoy it, be part of the family, 97 00:04:55,720 --> 00:04:58,200 don't be the Debbie Downer. You know, there's kind of like 98 00:04:58,240 --> 00:05:02,360 you don't want to be the sore thumb with the get together, but 99 00:05:02,360 --> 00:05:06,320 then you also feel guilty. You can feel guilty either 100 00:05:06,320 --> 00:05:08,040 direction. You know if you do enjoy it, 101 00:05:08,040 --> 00:05:09,680 then you feel guilty with yourself. 102 00:05:10,080 --> 00:05:13,280 If you don't enjoy it, you may feel guilty to that particular 103 00:05:13,280 --> 00:05:17,240 family member or friend. So let's kind of parse that out. 104 00:05:17,240 --> 00:05:18,920 So let's talk about the accessibility at first. 105 00:05:18,920 --> 00:05:24,680 I feel like the, the component of not having options that are 106 00:05:24,680 --> 00:05:27,880 available to you is on you, like you should be self-sufficient. 107 00:05:28,400 --> 00:05:30,080 That's one thing that Crystal and I really try to do, 108 00:05:30,080 --> 00:05:32,480 especially with the prep and everything that we've put into 109 00:05:32,480 --> 00:05:34,520 them. Like, we don't rely on anybody 110 00:05:34,520 --> 00:05:36,120 to feed us. Like we bring our food. 111 00:05:36,720 --> 00:05:40,200 And if we're going someplace where we can't cook food, then 112 00:05:40,200 --> 00:05:42,680 we look to see what the surrounding grocery stores 113 00:05:42,760 --> 00:05:45,160 entail. We look to see, you know, if we 114 00:05:45,160 --> 00:05:47,920 can get an Airbnb where we could go to a grocery store and cook 115 00:05:47,920 --> 00:05:49,080 food. If we're going to someplace 116 00:05:49,080 --> 00:05:51,520 house, we bring our own food. If we're going to a restaurant, 117 00:05:51,520 --> 00:05:54,360 we look at the menu in advance. I feel like that's a pretty poor 118 00:05:54,360 --> 00:05:57,520 excuse at the end of the day. I mean, people can fast if they 119 00:05:57,520 --> 00:05:59,240 need to fast. I mean, you don't have to eat on 120 00:05:59,240 --> 00:06:02,200 a specific hour, but if you're going to be someplace for quite 121 00:06:02,200 --> 00:06:06,280 some time and you can't fast, then bring options that are in 122 00:06:06,280 --> 00:06:10,760 line with your nutritional goals or shop by a grocery store. 123 00:06:11,080 --> 00:06:13,040 Get what you need to pick up. I don't. 124 00:06:13,040 --> 00:06:15,040 I feel like the accessibility factor is such a poor excuse. 125 00:06:15,040 --> 00:06:16,720 I mean, I don't really have a whole lot of sympathy there. 126 00:06:16,880 --> 00:06:19,040 OK. So I'll totally agree with you 127 00:06:19,280 --> 00:06:26,360 in that regard because I'm we're much alike with that with being 128 00:06:26,360 --> 00:06:31,040 so dialed in and in tune and. Planning ahead and doing all 129 00:06:31,040 --> 00:06:33,880 that kind of stuff. However, some people are not 130 00:06:34,040 --> 00:06:36,320 quite to that level totally. Totally. 131 00:06:36,320 --> 00:06:39,960 So I can see both sides of it. If you if you're totally dialed 132 00:06:39,960 --> 00:06:42,560 in, for example, if you're in a competition prep or you have 133 00:06:42,560 --> 00:06:46,120 some really hardcore goals at hand and definitely need to step 134 00:06:46,120 --> 00:06:49,560 it up a notch, plan ahead, bring your own food options if you're 135 00:06:49,560 --> 00:06:52,240 going to really stress about it, because then you know what 136 00:06:52,240 --> 00:06:54,000 you're bringing. And if there's zero? 137 00:06:54,680 --> 00:06:57,880 If there's zero, anything else there that you are able to eat? 138 00:06:58,240 --> 00:07:00,120 You know for a fact you're at least able to eat what you 139 00:07:00,120 --> 00:07:02,560 brought. So if you're if you've got the 140 00:07:02,560 --> 00:07:04,880 goals at hand, you can bring your own foods. 141 00:07:04,880 --> 00:07:09,280 You can shop ahead, you can peek at the menu, You can track what 142 00:07:09,280 --> 00:07:12,160 you need to track, You can stash some snacks in your pocket. 143 00:07:12,160 --> 00:07:14,680 Whatever you need to do to make the goals happen. 144 00:07:15,640 --> 00:07:20,280 So you you could use accessibility as an excuse or 145 00:07:20,320 --> 00:07:24,560 you can pre plan and. Not have it as an excuse. 146 00:07:24,560 --> 00:07:27,040 And if you're not a competitor, not as dialed in, and you're 147 00:07:27,040 --> 00:07:30,320 just going to stay at grandma's, you know, she's probably got 148 00:07:30,320 --> 00:07:32,360 some eggs in the fridge or something like that. 149 00:07:32,360 --> 00:07:35,920 Like most people have something that can be made pretty keto. 150 00:07:35,920 --> 00:07:40,200 Even if it's not organic pasture raised creme de la creme eggs, 151 00:07:40,200 --> 00:07:43,320 she's probably got some eggs from Walmart, from Walmart that 152 00:07:43,320 --> 00:07:46,120 are going to be better than a lot of other options or some 153 00:07:46,120 --> 00:07:47,680 bacon or something like that. Sure. 154 00:07:47,680 --> 00:07:50,240 And you you could maybe maybe a quick little phone call to 155 00:07:50,240 --> 00:07:52,640 grandma or your aunt or your uncle or whoever, wherever 156 00:07:52,640 --> 00:07:57,000 you're going, and just ask them, hey, is it cool if can I bring 157 00:07:57,000 --> 00:07:58,400 some eggs? Can I cook a little bit of 158 00:07:58,400 --> 00:08:01,040 something that agrees most with me? 159 00:08:01,440 --> 00:08:05,600 I'm not trying to be a party pooper or Debbie Downer, but I'm 160 00:08:05,600 --> 00:08:08,600 eating a certain way at this stage in my life and I'd really 161 00:08:08,600 --> 00:08:10,920 appreciate the support. You know, there's there's some 162 00:08:10,920 --> 00:08:14,240 conversations that you can have preemptively so you don't have 163 00:08:14,240 --> 00:08:18,280 to feel weird on the spot trying to make different dietary 164 00:08:18,280 --> 00:08:22,040 choices than what everyone else is engorging in. 165 00:08:22,040 --> 00:08:24,640 Because it does turn into like the the holidays in the United 166 00:08:24,640 --> 00:08:27,560 States, at least. They are so surrounded around 167 00:08:28,040 --> 00:08:32,799 eating, enjoying, socializing. I guess you'd say overeating. 168 00:08:33,080 --> 00:08:35,280 Yeah. I mean you're you're going and 169 00:08:35,280 --> 00:08:37,320 you're just gathering around around food. 170 00:08:37,640 --> 00:08:41,240 You're nibbling all day. It's just kind of, it's just 171 00:08:41,240 --> 00:08:43,000 kind of a traditional thing for a lot of families. 172 00:08:43,000 --> 00:08:45,000 I shouldn't say everybody, but for a lot of families, and 173 00:08:45,000 --> 00:08:46,560 that's not necessarily a bad thing. 174 00:08:46,560 --> 00:08:49,320 I feel people can take it to a bad level. 175 00:08:49,560 --> 00:08:51,800 I mean, at the end of the day, you're supposed to be there to 176 00:08:51,800 --> 00:08:54,640 spend time with the people that you love and you know cherish 177 00:08:54,640 --> 00:08:57,320 and you don't want the the food to distract from the 178 00:08:57,320 --> 00:08:59,160 relationships. Like the relationship should be 179 00:08:59,160 --> 00:09:03,320 the focal point and the food should just be, you know, a 180 00:09:03,360 --> 00:09:06,240 secondary point that people can use to gather around. 181 00:09:06,880 --> 00:09:10,320 But you should never let the food distract from the actual 182 00:09:10,800 --> 00:09:12,520 camaraderie of the relationships you're with. 183 00:09:13,200 --> 00:09:16,840 So I feel like a lot of people do that to a very like, look at 184 00:09:16,840 --> 00:09:18,920 Thanksgiving for instance, People will gorge themselves on 185 00:09:18,920 --> 00:09:21,720 the food and then everybody goes takes a nap on the couch. 186 00:09:22,080 --> 00:09:24,720 It's like you're not even communicating with these people. 187 00:09:24,720 --> 00:09:28,440 You're just in a food coma. And when it comes to, like, the 188 00:09:28,440 --> 00:09:31,960 psychology of food, like not one of the, you know, make somebody 189 00:09:31,960 --> 00:09:33,920 feel bad because they've put a lot of work, sweat and tears 190 00:09:33,920 --> 00:09:36,720 into preparing this dish traditionally that has a bunch 191 00:09:36,720 --> 00:09:39,680 of carbohydrates in it. You know, I totally get that 192 00:09:39,680 --> 00:09:42,240 because I've struggled with that with certain members of my 193 00:09:42,240 --> 00:09:44,600 family. You know, we've got people in 194 00:09:44,600 --> 00:09:47,040 the family that pride themselves over certain food items. 195 00:09:47,040 --> 00:09:50,600 And I won't partake in those. And they were a little bitter 196 00:09:50,680 --> 00:09:53,920 about that in the beginning. But at the end of the day, you 197 00:09:53,920 --> 00:09:56,680 know, my relationship with them shouldn't be founded on me 198 00:09:56,680 --> 00:09:59,960 eating that food they prepared. And if that's the case, that's 199 00:09:59,960 --> 00:10:01,680 not a healthy relationship to begin with. 200 00:10:02,400 --> 00:10:04,560 So I don't ever try to make that the focal point. 201 00:10:04,560 --> 00:10:08,120 But that doesn't mean you have to be standoffish or 202 00:10:08,480 --> 00:10:10,240 self-righteous. Like, I don't like it when 203 00:10:10,240 --> 00:10:12,360 people are following a ketogenic lifestyle and they're like 204 00:10:12,360 --> 00:10:14,120 playing this holier than thou card. 205 00:10:14,480 --> 00:10:16,800 And hey, look at me, I've got my goals. 206 00:10:16,880 --> 00:10:18,600 You don't. I'm better than you. 207 00:10:18,960 --> 00:10:20,280 You know, you certainly don't want to do that. 208 00:10:20,280 --> 00:10:23,400 Just simply be self-sufficient in the food you're consuming, 209 00:10:23,400 --> 00:10:27,920 wherever you're at, and when it comes to these holidays and 210 00:10:27,920 --> 00:10:31,480 these you know one off events. If you're only going to deviate 211 00:10:31,560 --> 00:10:33,680 once, it's not going to be the end of the world. 212 00:10:33,680 --> 00:10:36,960 Like that's not going to disrupt you depending on what your goals 213 00:10:36,960 --> 00:10:42,400 are to to much extent at all. But at the same time, if it's 214 00:10:42,400 --> 00:10:45,760 not really in line with your goals, and the relationships 215 00:10:46,000 --> 00:10:48,960 should be the focal point of those goals, then why would you 216 00:10:48,960 --> 00:10:52,240 deviate in the 1st place? Unless you personally truly want 217 00:10:52,280 --> 00:10:55,440 to, in which case you should be at peace with it and you should 218 00:10:55,440 --> 00:10:58,760 be OK to just embrace the outcome of that deviation. 219 00:10:59,160 --> 00:11:01,960 But you shouldn't do it for other people's sake necessarily, 220 00:11:01,960 --> 00:11:03,840 I don't think. Yeah, I totally agree. 221 00:11:03,840 --> 00:11:05,880 So I think that kind of goes back to the point where 222 00:11:05,880 --> 00:11:06,920 everyone's a little bit different. 223 00:11:06,920 --> 00:11:10,560 Everyone's situation and actual current spot on their own 224 00:11:10,560 --> 00:11:13,880 personal journey is going to be different from everybody else. 225 00:11:14,120 --> 00:11:16,200 So maybe you have to have a little internal conversation 226 00:11:16,200 --> 00:11:18,800 with yourself and say. All right, listen up, Greg. 227 00:11:19,400 --> 00:11:23,760 Are you going to deviate from being 100% ketogenic for 228 00:11:23,760 --> 00:11:26,400 Thanksgiving dinner or Christmas dinner or whatever the meal 229 00:11:26,400 --> 00:11:29,800 might be and then hop right back on track after that? 230 00:11:29,800 --> 00:11:31,280 Are you going to be OK with that? 231 00:11:31,280 --> 00:11:33,960 And if you're going to be OK with that and not feel guilty 232 00:11:33,960 --> 00:11:37,080 and not turn it into a downward spiral of binge eating for a 233 00:11:37,080 --> 00:11:40,880 week, then go ahead. You know if if that's OK, you 234 00:11:40,920 --> 00:11:43,280 have to understand that that might set you back a little bit 235 00:11:43,280 --> 00:11:45,680 from where you're at as far as your goals go. 236 00:11:46,080 --> 00:11:49,400 If you're like in a competition prep or you have a hard, hard 237 00:11:49,400 --> 00:11:53,400 set of goals on the calendar, maybe that isn't what you want 238 00:11:53,400 --> 00:11:54,480 to do. But if you have that 239 00:11:54,480 --> 00:11:57,720 conversation with yourself and you think it through, then 240 00:11:57,720 --> 00:12:01,120 you'll at least be at peace with the choice that you make. 241 00:12:01,360 --> 00:12:03,120 And you can make that choice in advance. 242 00:12:03,560 --> 00:12:07,720 So you know, for some people, sometimes, myself included, that 243 00:12:07,720 --> 00:12:10,160 might include being around certain trigger foods. 244 00:12:10,240 --> 00:12:13,240 And for a lot of people, this is a a a sticking point and a 245 00:12:13,240 --> 00:12:15,680 tough. Thing to overcome is maybe 246 00:12:15,680 --> 00:12:20,120 you're around too much candy, too much sugar, too much sugary 247 00:12:20,400 --> 00:12:23,000 junk food that you know personally. 248 00:12:23,240 --> 00:12:26,240 If you have one piece planning on having one piece, it's going 249 00:12:26,240 --> 00:12:28,600 to turn into two pieces, into three and four and five, and 250 00:12:28,600 --> 00:12:32,320 then you're just binge eating and then you have an issue the 251 00:12:32,320 --> 00:12:34,360 next morning. You have an issue the next day 252 00:12:34,360 --> 00:12:37,360 and it turns into a downward roller coaster. 253 00:12:37,520 --> 00:12:40,000 Yeah. Either way, you should practice 254 00:12:40,280 --> 00:12:43,720 mindful consumption, like you should not find yourself in any 255 00:12:43,720 --> 00:12:48,160 situation uncontrollably consuming whatever the food is. 256 00:12:48,280 --> 00:12:49,960 And that goes for keto foods as well. 257 00:12:50,120 --> 00:12:53,600 You want to be able to approach them with a sense of 258 00:12:53,600 --> 00:12:57,760 consciousness about you and control self-control when it 259 00:12:57,760 --> 00:13:02,040 comes to levels of deviation. Let's kind of create a hierarchy 260 00:13:02,040 --> 00:13:05,320 or pyramid so to speak of, you know, one into the spectrum to 261 00:13:05,320 --> 00:13:09,080 the other. So the top of the pyramid so to 262 00:13:09,080 --> 00:13:12,440 speak would be if you are in a competition prep and you have a 263 00:13:12,440 --> 00:13:15,080 show looming and you are getting everything dialed into the 264 00:13:15,080 --> 00:13:18,840 utmost, the last thing you'd want to do is derail on a bunch 265 00:13:18,840 --> 00:13:20,680 of foods that are not going to be in line with that 266 00:13:21,240 --> 00:13:23,200 fluctuations in electrolytes etcetera etcetera. 267 00:13:23,200 --> 00:13:26,160 So in that situation it would make sense to bring all your own 268 00:13:26,160 --> 00:13:28,400 food, have everything prepped and ready to go, weighed out, 269 00:13:28,400 --> 00:13:30,880 measured, managed and not deviate. 270 00:13:30,880 --> 00:13:32,200 That's what I do when I'm in a prep. 271 00:13:32,760 --> 00:13:35,120 If I'm not in a prep and I'm just trying to go through the 272 00:13:35,120 --> 00:13:39,760 day-to-day lifestyle, then what I would likely do is still stick 273 00:13:39,760 --> 00:13:43,800 to everything from a ketogenic standpoint but likely still 274 00:13:43,800 --> 00:13:47,800 track those macros or yeah, we'll just go through. 275 00:13:47,800 --> 00:13:50,720 So sticking to foods that are Stillwell within the ketogenic 276 00:13:50,720 --> 00:13:55,160 realm but are still tracked but just outside of your normal 277 00:13:55,160 --> 00:13:57,920 foods, I think that probably the next thing down in the tier 278 00:13:57,920 --> 00:13:59,560 system when you say. Yeah, for sure. 279 00:13:59,560 --> 00:14:02,160 That's that's kind of where I feel like I am at personally 280 00:14:02,160 --> 00:14:04,520 right now. I'm I'm still tracking what I'm 281 00:14:04,520 --> 00:14:07,840 consuming with the intention of hitting certain macro nutrient 282 00:14:07,840 --> 00:14:09,960 goals. But I've got a little bit more 283 00:14:09,960 --> 00:14:13,800 leniency than I would had I be or would I be on a competition 284 00:14:13,800 --> 00:14:15,520 prep. And I think that is totally 285 00:14:15,520 --> 00:14:17,560 healthy. That's what I intend to do after 286 00:14:17,560 --> 00:14:21,200 my reverse diet is done, because that makes the whole process 287 00:14:21,200 --> 00:14:24,720 that much more sustainable and it makes the next time I go into 288 00:14:24,720 --> 00:14:27,360 a competition prep that much more enjoyable because that's 289 00:14:27,360 --> 00:14:30,520 not what I'm doing 365 every day of the year. 290 00:14:30,520 --> 00:14:33,720 Like I'm I'm kind of having a yin and Yang so to speak there 291 00:14:33,720 --> 00:14:35,520 with my relationship with food and what I'm consuming. 292 00:14:36,000 --> 00:14:38,240 So I think that is a totally viable outlet. 293 00:14:38,240 --> 00:14:41,120 If people want to incorporate different foods, different 294 00:14:41,120 --> 00:14:44,080 flavors, but still be in line with their target macros, that's 295 00:14:44,080 --> 00:14:46,600 not likely going to cause much fluctuation. 296 00:14:46,600 --> 00:14:49,400 How their body responds in the following days or how they feel 297 00:14:49,400 --> 00:14:51,600 in the following days, maybe slightly because of, you know, 298 00:14:51,600 --> 00:14:53,760 that being a different type of food that their body is not 299 00:14:53,840 --> 00:14:56,160 accustomed to, but it's not really going to cause a massive 300 00:14:56,160 --> 00:14:57,920 shift because the macros are still in target. 301 00:14:58,320 --> 00:15:02,400 The next tier down I would say is sticking to ketogenic foods, 302 00:15:02,720 --> 00:15:07,160 but not really paying much mine to the macronutrient load or the 303 00:15:07,200 --> 00:15:09,360 calorie count. Just simply eating ketogenic 304 00:15:09,360 --> 00:15:11,560 foods. Which is also totally fine, 305 00:15:11,560 --> 00:15:13,640 depending on where you're at and where your goals are for sure. 306 00:15:13,920 --> 00:15:16,960 But it's going to be much less, much more fluctuation than if 307 00:15:16,960 --> 00:15:18,600 you were actually tracking your intake obviously. 308 00:15:19,200 --> 00:15:22,760 And you may go over, you may go over your macro nutrient goals 309 00:15:22,760 --> 00:15:26,720 with that mindset. But if you're OK with that and 310 00:15:26,720 --> 00:15:28,800 you're comfortable with that and you know that the very next day 311 00:15:28,800 --> 00:15:31,640 you can hop right back in and hear your goals as intended. 312 00:15:32,200 --> 00:15:35,640 And so be it mean that's if you set aside one meal here, one 313 00:15:35,640 --> 00:15:38,600 meal there where you go over but you're still maintaining your 314 00:15:38,600 --> 00:15:42,640 ketogenic ratios then that's perfect. 315 00:15:42,760 --> 00:15:44,280 I mean that's that's doable for a lot of people. 316 00:15:44,480 --> 00:15:47,760 And if you're doing that, you could also kind of ratchet down 317 00:15:47,760 --> 00:15:49,040 on a couple different variables as well. 318 00:15:49,040 --> 00:15:51,360 So you could say, OK, I'm not going to track my intake at all. 319 00:15:51,360 --> 00:15:52,840 I'm not going to be tracking my macros. 320 00:15:52,840 --> 00:15:55,560 That's fine. But I'm going to just simply eat 321 00:15:55,920 --> 00:15:58,560 a carnivore style, you know, 'cause if you're doing it and 322 00:15:58,560 --> 00:16:00,840 you're having a whole bunch of greens that you don't normally 323 00:16:00,840 --> 00:16:03,680 have, a whole bunch of sauces that you don't normally have, a 324 00:16:03,680 --> 00:16:05,800 whole bunch of hors, d'oeuvres that you don't normally have, 325 00:16:06,200 --> 00:16:08,400 that can add up and be really tricky really quick. 326 00:16:08,400 --> 00:16:10,880 But if you say, hey, look, I'm not going to track anything, but 327 00:16:10,880 --> 00:16:13,160 I'm just going to eat meat and kind of do a carnivore approach 328 00:16:13,160 --> 00:16:15,680 for the day, that's certainly going to hedge your bets in your 329 00:16:15,680 --> 00:16:18,760 favor for not responding poorly the next day as well. 330 00:16:18,840 --> 00:16:20,840 Exactly. And you're going to feel better 331 00:16:20,840 --> 00:16:24,880 physically, mentally, emotionally the next morning. 332 00:16:25,320 --> 00:16:27,280 Because you're going to know you didn't go completely off the 333 00:16:27,280 --> 00:16:30,680 rails and consume foods that your body isn't used to. 334 00:16:31,040 --> 00:16:34,240 Plus, it's not going to really have like a GI impact so 335 00:16:34,240 --> 00:16:38,240 adversely as if you were to just over consume foods that aren't 336 00:16:38,240 --> 00:16:40,560 normally on your day-to-day diet. 337 00:16:40,680 --> 00:16:44,520 Yeah, because I mean you might have like a ketogenic cheesecake 338 00:16:44,520 --> 00:16:46,720 or something for Thanksgiving prepped and ready to go. 339 00:16:47,440 --> 00:16:50,720 And if you are eating that which is totally ketogenic, but if 340 00:16:50,720 --> 00:16:53,200 you're eating the whole thing because you're just saying, hey, 341 00:16:53,200 --> 00:16:55,920 I'm sticking the keto of foods, but I'm not really moderating 342 00:16:55,920 --> 00:16:59,600 the intake like that can add up and and cause quite a big of an 343 00:16:59,600 --> 00:17:01,320 issue as well from ATI standpoint. 344 00:17:01,320 --> 00:17:04,240 So you kind of want to moderate it to some extent. 345 00:17:04,240 --> 00:17:06,880 If you're going to be having more variety like you have to 346 00:17:06,880 --> 00:17:11,240 kind of pull those levers like more variety likely is going to 347 00:17:11,560 --> 00:17:13,079 require a little bit more moderation. 348 00:17:13,079 --> 00:17:15,079 Whereas if you're not tracking anything and you say, hey I'm 349 00:17:15,079 --> 00:17:17,640 going strict carnivore with it, but I'm not tracking anything, 350 00:17:18,040 --> 00:17:21,240 you probably don't have to worry as much about moderate the total 351 00:17:21,240 --> 00:17:23,079 intake. Yep, totally agree. 352 00:17:23,480 --> 00:17:27,599 And then the rung down from that I would say is, you know, screw 353 00:17:27,599 --> 00:17:28,760 it. I'm just going to eat whatever. 354 00:17:28,920 --> 00:17:31,080 All out craziness. Yeah, all out craziness. 355 00:17:31,480 --> 00:17:36,040 Not paying any money to macros, caloric intake goals, types of 356 00:17:36,040 --> 00:17:37,680 foods, or anything of that nature. 357 00:17:37,680 --> 00:17:39,240 I'm just going to eat what is ever in front of me. 358 00:17:39,640 --> 00:17:42,200 That's probably not going to bode well for you. 359 00:17:42,360 --> 00:17:45,360 Most certainly going to retain some fluid the next day. 360 00:17:45,800 --> 00:17:48,400 Next few days you're going to see an increase in the scale, 361 00:17:49,840 --> 00:17:52,200 probably going to have some pretty significant GI distress 362 00:17:52,200 --> 00:17:54,720 the following days because those are foods you're not accustomed 363 00:17:54,720 --> 00:17:58,400 to and you're probably going to beat yourself up mentally, which 364 00:17:58,400 --> 00:18:00,320 is going to be the biggest issue I would think. 365 00:18:00,640 --> 00:18:03,240 You're going to, you're going to, most people, I should say, 366 00:18:03,320 --> 00:18:06,160 are going to feel some sort of guilt the next morning and 367 00:18:06,320 --> 00:18:08,840 they're going to feel like they need to go burn it off or undo 368 00:18:08,840 --> 00:18:11,120 it at the gym. And that's really, no, that's 369 00:18:11,120 --> 00:18:12,840 really the mentality you want to try to avoid. 370 00:18:12,840 --> 00:18:17,280 So you definitely don't want to. Try to undo it, or try to fast, 371 00:18:17,280 --> 00:18:20,760 or try to just go on some cleanse or detox or some crazy 372 00:18:20,760 --> 00:18:25,040 wacky unnecessary process. So. 373 00:18:25,040 --> 00:18:29,520 But I guess if that's what you choose to do, you have to be 374 00:18:29,520 --> 00:18:32,080 mentally OK with the repercussions that you're 375 00:18:32,080 --> 00:18:34,240 expecting to go through the next day. 376 00:18:34,600 --> 00:18:37,760 And not let it turn into a fiasco for several days. 377 00:18:38,920 --> 00:18:42,160 Sure, you can go to the gym. You can knock out an amazing 378 00:18:42,160 --> 00:18:43,280 workout. You're probably going to 379 00:18:43,280 --> 00:18:47,600 actually have a pretty decent workout if you if you took in a 380 00:18:47,600 --> 00:18:50,960 surplus of calories. But you might also go through 381 00:18:50,960 --> 00:18:55,160 some some discomfort as far as like maybe even keto flu type 382 00:18:55,160 --> 00:18:58,000 symptoms because you're more than likely going to be get get 383 00:18:58,000 --> 00:19:00,200 knocked out of ketosis and you're going to have to 384 00:19:00,200 --> 00:19:02,800 transition back into that by depleting everything that you 385 00:19:02,800 --> 00:19:05,160 consumed. And you may just have some some 386 00:19:05,160 --> 00:19:06,920 ill feelings the next day or two. 387 00:19:07,160 --> 00:19:11,400 Yeah, I definitely think those that go off the rails have some 388 00:19:11,400 --> 00:19:14,520 sort of guilt associated with what they consumed and then try 389 00:19:14,520 --> 00:19:17,640 to burn it off for Justified the following days is not a healthy 390 00:19:17,640 --> 00:19:20,320 relationship at all. I mean, that's a form of 391 00:19:20,320 --> 00:19:23,000 disorder eating for sure, and I'm guilty of it. 392 00:19:23,000 --> 00:19:26,600 I've done it myself in the past. But if you look at it, you know, 393 00:19:26,600 --> 00:19:29,080 strictly from a physiological standpoint, if you go off the 394 00:19:29,080 --> 00:19:32,080 rails totally and completely, you're going to be consuming 395 00:19:32,640 --> 00:19:35,880 several 1000 calories. You know, no telling how many 396 00:19:35,880 --> 00:19:38,960 100 grams carbohydrates. You're not going to burn that 397 00:19:38,960 --> 00:19:41,080 off in one super solid workout session. 398 00:19:41,080 --> 00:19:44,120 Like you look at how many estimated calories you burn on 399 00:19:44,120 --> 00:19:47,800 the Stairmaster or the treadmill or weight training, it's like a 400 00:19:47,800 --> 00:19:50,520 few 100, whereas you probably just consumed a few thousand. 401 00:19:50,880 --> 00:19:53,920 So it's not really going to make a massive difference to that 402 00:19:53,920 --> 00:19:55,800 guard in that regard. Yeah, you will deplete the 403 00:19:55,800 --> 00:19:58,560 glycogen and it will certainly help, but you don't want to 404 00:19:58,560 --> 00:20:02,400 train because of that guilt associated with going off the 405 00:20:02,400 --> 00:20:04,520 rails. Right, right. 406 00:20:04,760 --> 00:20:07,720 So yeah, I would definitely not recommend or advocate for that. 407 00:20:08,120 --> 00:20:10,080 I mean, I think at the end of the day, a lot of disorder 408 00:20:10,080 --> 00:20:13,880 eating tendencies stem simply from the guilt that is 409 00:20:13,880 --> 00:20:16,960 associated with doing something that you felt you shouldn't 410 00:20:16,960 --> 00:20:18,480 have. So at the end of the day, I 411 00:20:18,480 --> 00:20:21,120 think you're simply being mindful of what you're doing and 412 00:20:21,120 --> 00:20:25,640 embracing it fully before you do it is key. 413 00:20:25,640 --> 00:20:27,920 Like that kind of just goes back to the mindful consumption, like 414 00:20:27,920 --> 00:20:29,440 you don't want to be caught in a feeding frenzy. 415 00:20:29,800 --> 00:20:32,480 And whatever you do consume, you have to be at peace with it 416 00:20:32,480 --> 00:20:35,360 afterwards. So going into the consumption is 417 00:20:35,360 --> 00:20:38,000 key. I think coming out of it is key 418 00:20:38,200 --> 00:20:41,240 because if you spiral downward out of control for the next 419 00:20:41,240 --> 00:20:43,680 several days, then that's what's going to cause the utmost 420 00:20:43,680 --> 00:20:45,360 damage. Long term for sure, For sure. 421 00:20:45,360 --> 00:20:48,800 Actually, while we were talking just now, I reminded me of a of 422 00:20:49,120 --> 00:20:52,520 a of a short news documentary that I saw many, many years ago, 423 00:20:52,840 --> 00:20:56,120 and it asked a bunch of people in the same family, in the same 424 00:20:56,120 --> 00:21:00,920 household what they guesstimated their caloric intake would be 425 00:21:01,240 --> 00:21:04,160 during Thanksgiving. And this included, like the 426 00:21:04,160 --> 00:21:06,720 family getting together, hanging out around a table of Hors 427 00:21:06,720 --> 00:21:10,480 d'oeuvres, preparing a meal, sitting down, enjoying that meal 428 00:21:10,480 --> 00:21:12,800 maybe a little after dinner, drinks or after dinner, desserts 429 00:21:12,800 --> 00:21:14,800 or whatever. And everybody in the family 430 00:21:14,800 --> 00:21:18,480 wrote down however many thousands of calories they 431 00:21:19,040 --> 00:21:21,040 assumed they were going to consume that day. 432 00:21:21,440 --> 00:21:25,120 And they had people actually in the house with them, writing 433 00:21:25,120 --> 00:21:27,840 down and journaling everything that these people were actually 434 00:21:27,840 --> 00:21:31,180 eating throughout the day. And it was completely mind 435 00:21:31,180 --> 00:21:33,400 blowing. Like they had no idea they were 436 00:21:33,400 --> 00:21:37,960 eating triple or even quadruple the amount of calories that they 437 00:21:38,040 --> 00:21:41,640 thought they were consuming because they're just mindlessly 438 00:21:42,000 --> 00:21:44,120 walking around throughout the house. 439 00:21:44,120 --> 00:21:46,960 They're standing across the Hors d'oeuvres table from one 440 00:21:46,960 --> 00:21:49,760 another, having conversations, and there's continuous 441 00:21:49,760 --> 00:21:51,840 continuously putting things in their mouths. 442 00:21:52,200 --> 00:21:53,840 They're making drinks. They're having desserts. 443 00:21:53,840 --> 00:21:55,920 They're having snacks. They're eating after dinner. 444 00:21:55,920 --> 00:21:58,320 They're sitting on the couch watching football, having a bowl 445 00:21:58,320 --> 00:21:59,840 of pretzels. They're doing all these things 446 00:21:59,840 --> 00:22:03,840 that they don't necessarily even realize they're doing because 447 00:22:03,840 --> 00:22:06,280 they're conversing with family and friends, and they're just 448 00:22:06,280 --> 00:22:11,280 mindlessly consuming all the food items that are there and in 449 00:22:11,280 --> 00:22:13,680 front of them. And it was really, really crazy. 450 00:22:13,680 --> 00:22:18,600 Like now that you now that you're more mindful in the way 451 00:22:18,600 --> 00:22:22,480 that you eat and the way that you look at foods, you catch 452 00:22:22,480 --> 00:22:25,280 yourself, maybe just starting to put something in your mouth or 453 00:22:25,280 --> 00:22:27,120 reaching for something because it's there. 454 00:22:27,120 --> 00:22:30,240 Not necessarily because you're hungry, but because it's there 455 00:22:30,280 --> 00:22:34,160 and in front of you, accessible. And day-to-day living doesn't 456 00:22:34,160 --> 00:22:36,120 necessarily have all that stuff in front of you. 457 00:22:36,160 --> 00:22:39,400 So don't be tempted just because there's a plate full of food in 458 00:22:39,400 --> 00:22:44,080 front of you, unless you totally understand that there's going to 459 00:22:44,080 --> 00:22:46,440 be some calories involved there that maybe don't need to be. 460 00:22:46,600 --> 00:22:48,120 Yeah. And on that note, a lot of 461 00:22:48,120 --> 00:22:49,920 people that I've worked with, a lot of my current clients, 462 00:22:49,920 --> 00:22:52,200 they're going into Thanksgiving and they are going to be a 463 00:22:52,200 --> 00:22:55,040 little bit more LAX with the types of foods they're 464 00:22:55,040 --> 00:22:58,080 consuming, all ketogenic, but they're not going to track that 465 00:22:58,080 --> 00:23:00,120 day. But I recommend to them, hey, 466 00:23:00,440 --> 00:23:02,360 that's fine. One thing you could consider 467 00:23:02,360 --> 00:23:05,600 doing is simply restrict yourself to a specific eating 468 00:23:05,600 --> 00:23:08,920 window, like the actual Thanksgiving meal, as opposed 469 00:23:08,920 --> 00:23:11,120 to. All throughout the day. 470 00:23:11,600 --> 00:23:14,080 And it's snacking because that is where a lot of those calories 471 00:23:14,080 --> 00:23:15,360 add up. So if people are going to be a 472 00:23:15,360 --> 00:23:17,000 little bit more relaxed with the types of foods they're 473 00:23:17,000 --> 00:23:20,440 consuming, not track their caloric intake, etcetera, but 474 00:23:20,440 --> 00:23:24,040 then only do so within a confined window of the actual 475 00:23:24,200 --> 00:23:26,880 Thanksgiving meal, that's certainly going to hedge their 476 00:23:26,880 --> 00:23:29,600 bets in their favor for not going totally off the rails as 477 00:23:29,600 --> 00:23:30,520 well. Because you're absolutely right. 478 00:23:30,520 --> 00:23:34,800 Like if you're waking up having mimosas in the morning and then 479 00:23:34,800 --> 00:23:37,480 you're watching football and snacking on chips and dip 480 00:23:37,480 --> 00:23:39,960 throughout the day. Or pork rinds or whatever. 481 00:23:40,320 --> 00:23:42,360 And then you have the meal, then you have the dessert, then you 482 00:23:42,360 --> 00:23:45,720 have the after meal dessert, and then you have the leftovers the 483 00:23:45,720 --> 00:23:48,120 next day. Like the massive feeding window 484 00:23:48,120 --> 00:23:50,960 really contributes to that excessive overloading calories 485 00:23:50,960 --> 00:23:52,320 too. Yeah, for sure. 486 00:23:52,320 --> 00:23:54,520 It's it's eye opening. But I didn't know. 487 00:23:54,520 --> 00:23:55,920 I mean that that's pretty interesting that people 488 00:23:56,360 --> 00:23:58,320 preemptively journal what they thought they were going to 489 00:23:58,320 --> 00:24:00,960 consume, which I'm assuming is probably much higher than they. 490 00:24:01,640 --> 00:24:04,720 Typically consume anyways, but it was still way under shy of 491 00:24:04,720 --> 00:24:07,000 what their true consumption was. Yeah, I think they, they 492 00:24:07,000 --> 00:24:09,840 actually rounded up quite a bit because they knew they were 493 00:24:09,840 --> 00:24:12,120 going to get together, they were going to enjoy some food and 494 00:24:12,120 --> 00:24:13,120 they were just blowing out of the water. 495 00:24:13,120 --> 00:24:17,080 They had no idea it was, you know, seven 8000 calories for 496 00:24:17,640 --> 00:24:20,680 just, you know, hanging out and enjoying family time. 497 00:24:20,920 --> 00:24:24,720 Yeah, I mean it is crazy how many calories are in some of 498 00:24:24,720 --> 00:24:27,360 these foods as well, like some of these really carb heavy, 499 00:24:27,360 --> 00:24:32,040 sugar, heavy, fat laden foods. I mean the the calories add up 500 00:24:32,040 --> 00:24:34,760 quick and that's what Thanksgiving meals typically 501 00:24:34,760 --> 00:24:38,200 consist of. So I mean a slice of pumpkin 502 00:24:38,200 --> 00:24:40,760 pie, I mean that can add up really. 503 00:24:40,880 --> 00:24:42,720 Pecan pie especially. I mean, you look at what the 504 00:24:42,720 --> 00:24:45,520 caloric lead of pecan pie with like a nut butter in it is going 505 00:24:45,520 --> 00:24:48,040 to be, and it's not going to be a small calorie meal. 506 00:24:48,360 --> 00:24:50,000 Well, and you know, you're probably going back for another 507 00:24:50,000 --> 00:24:52,880 little small sliver of a slice, Yeah, a small sliver of a slice, 508 00:24:52,960 --> 00:24:54,560 yeah. And the drinks you pointed out, 509 00:24:54,560 --> 00:24:56,960 like alcohol consumption to those calories, add up. 510 00:24:57,480 --> 00:24:59,840 You know, everything adds up. So like, just simply being 511 00:24:59,840 --> 00:25:03,640 mindful of it, recognizing it and focusing on the people and 512 00:25:03,640 --> 00:25:06,480 the moments. I think that's the main thing. 513 00:25:06,480 --> 00:25:10,000 Like, I don't want the food to distract from people's presence 514 00:25:10,640 --> 00:25:12,960 at Thanksgiving, especially I mean Thanksgiving, Christmas, 515 00:25:12,960 --> 00:25:15,000 these holidays when people are getting together, oftentimes 516 00:25:15,000 --> 00:25:18,160 having not seen each other in over a year, it's like the last 517 00:25:18,160 --> 00:25:20,800 thing you want to do is distract from that relationship, that 518 00:25:20,800 --> 00:25:24,480 bond, because you're. Mindlessly focusing on a bag of 519 00:25:24,480 --> 00:25:27,040 chips and dip in the corner like that's not what you want to be 520 00:25:27,040 --> 00:25:28,360 doing. Yep, for sure. 521 00:25:28,560 --> 00:25:31,440 And you know, not to mention like going into the holiday 522 00:25:31,440 --> 00:25:34,840 season means all these Christmas get togethers or holiday get 523 00:25:34,840 --> 00:25:39,840 togethers, work parties, potlucks, family get togethers, 524 00:25:39,840 --> 00:25:42,080 friends giving all these different things and events. 525 00:25:42,480 --> 00:25:46,840 And a lot of people just throw their goals out the window and 526 00:25:46,840 --> 00:25:49,280 they say, I'm going to start January 1st, I'm going to jump 527 00:25:49,280 --> 00:25:51,640 back on the bandwagon. I'm going to dial in with some 528 00:25:51,640 --> 00:25:54,480 nutritional goals, some health and fitness goals, maybe I'm 529 00:25:54,480 --> 00:25:57,040 going to join the gym and then they're just going to give up 530 00:25:57,080 --> 00:26:02,120 now until January 1st so that they can use that as an excuse 531 00:26:02,640 --> 00:26:05,840 to go off the rails and not feel guilty about it. 532 00:26:05,920 --> 00:26:08,840 But in all reality, if you were to just be a little bit more 533 00:26:08,840 --> 00:26:13,600 mindful through these next 5-6 weeks until January 1st, you'd 534 00:26:13,600 --> 00:26:17,840 be that much further into your goals than just throwing it all 535 00:26:17,840 --> 00:26:19,000 to the wind. Yeah. 536 00:26:19,080 --> 00:26:21,600 And I mean, most of the statistics that talk about these 537 00:26:21,600 --> 00:26:24,000 New Year's resolutionaries from a health and fitness standpoint, 538 00:26:24,400 --> 00:26:26,880 like they've all dropped off by mid February. 539 00:26:26,880 --> 00:26:27,640 I think it's sad. Yeah. 540 00:26:27,640 --> 00:26:29,320 I mean, they did a lot of studies on that. 541 00:26:29,320 --> 00:26:33,600 And after like 3-4 weeks, I think the amount of people that 542 00:26:33,600 --> 00:26:36,000 actually stay on their New Year's resolutions, health and 543 00:26:36,000 --> 00:26:39,600 fitness related, just drops exponentially fast. 544 00:26:39,600 --> 00:26:41,720 Yeah. And that's too bad, because you 545 00:26:41,760 --> 00:26:43,840 know, it doesn't have to be that way. 546 00:26:43,920 --> 00:26:49,880 If there's a massive gap in your reality and your wishes, the 547 00:26:49,880 --> 00:26:53,480 likelihood of you adhering to any form or fashion of what you 548 00:26:53,480 --> 00:26:57,240 are trying and striving to accomplish is going to be, you 549 00:26:57,240 --> 00:27:01,160 know, just not likely to happen. So, like, if you're off the 550 00:27:01,160 --> 00:27:04,640 rails throughout the holidays, it's in stark contrast to what 551 00:27:04,640 --> 00:27:08,120 your goals are on January 1st, the likelihood that you're going 552 00:27:08,120 --> 00:27:11,240 to be able to adhere to those habits required on January 1st. 553 00:27:11,840 --> 00:27:14,080 Is is just not going to, not going to be there. 554 00:27:14,080 --> 00:27:17,120 So like as you said, if you can kind of, you know, maybe be a 555 00:27:17,120 --> 00:27:19,600 little more flexible during the holidays but not totally go off 556 00:27:19,600 --> 00:27:22,040 the rails. If you do that, then your 557 00:27:22,040 --> 00:27:25,680 likelihood of being able to stick to a sustainable approach. 558 00:27:25,720 --> 00:27:28,000 When the New Year's rows around, you're not going to have as much 559 00:27:28,000 --> 00:27:29,360 guilt. So it's not likely going to be 560 00:27:29,360 --> 00:27:32,840 as extreme of a goal or have it and you can be able to kind of 561 00:27:32,840 --> 00:27:36,560 coast into it as opposed to having this switch that you flip 562 00:27:36,560 --> 00:27:38,840 that most people are not going to be able to adhere to so. 563 00:27:39,240 --> 00:27:41,320 Yeah, I think that's key, man. I think that's why a lot of 564 00:27:41,320 --> 00:27:43,880 people fail with their New Year's resolutions, if their 565 00:27:43,880 --> 00:27:46,880 health and fitness related, because they're not doing 566 00:27:46,880 --> 00:27:50,560 something for so long, you know, they're eating unhealthy, eating 567 00:27:50,560 --> 00:27:53,440 unhealthy, eating unhealthy, not working out, not working out. 568 00:27:53,440 --> 00:27:57,360 And then January 1st comes and they want to completely 100% 569 00:27:57,360 --> 00:28:00,520 overhaul their entire diet, start going to the gym every 570 00:28:00,520 --> 00:28:03,600 single day. And there's that stark change. 571 00:28:03,600 --> 00:28:05,560 It's just like night and day, black and white. 572 00:28:05,920 --> 00:28:10,120 They're going from some some crazy starting point to 573 00:28:10,120 --> 00:28:12,320 something that's totally unnatural that they've never 574 00:28:12,320 --> 00:28:15,600 tried before, and they expected to stick right away and have 575 00:28:15,600 --> 00:28:20,280 progress that's trackable and measurable so quickly when if 576 00:28:20,280 --> 00:28:24,240 people were just to set smaller goals, make smaller changes, and 577 00:28:24,240 --> 00:28:27,720 evolve over time, they would be much more likely to stick. 578 00:28:27,920 --> 00:28:32,760 Yeah, 100%. And if you do mess up and you 579 00:28:32,760 --> 00:28:35,200 have one cookie extra or whatever. 580 00:28:35,680 --> 00:28:38,600 That doesn't give you the right or the reason to eat the whole 581 00:28:38,600 --> 00:28:42,880 bag of extra cookies. You know, like 1 slight mishap 582 00:28:42,880 --> 00:28:46,400 misstep is not going to be your total demise. 583 00:28:46,400 --> 00:28:48,760 Yeah, it's OK. I mean, we all we all screw up 584 00:28:48,800 --> 00:28:50,880 if you have, if you have one cookie, that's cool. 585 00:28:50,880 --> 00:28:53,840 Just be grateful you didn't have two or you didn't have three. 586 00:28:54,040 --> 00:28:57,080 If you're used to having five Donuts every morning, maybe 587 00:28:57,080 --> 00:28:59,240 tomorrow you have four Donuts. Maybe the next day you have two 588 00:28:59,240 --> 00:29:00,240 Donuts. You know, you don't have to 589 00:29:00,240 --> 00:29:05,120 completely remove and be so, so critical on yourself. 590 00:29:05,840 --> 00:29:07,960 One of my favorite quotes I think says something along the 591 00:29:07,960 --> 00:29:11,840 lines of that'd be like getting a flat tire and just saying 592 00:29:11,840 --> 00:29:14,200 screw it and slashing your other three tires. 593 00:29:14,800 --> 00:29:16,960 No, you just fix the one tire and you move on. 594 00:29:16,960 --> 00:29:20,040 Not a big deal. So Yep, Well, out of Curious 595 00:29:20,040 --> 00:29:21,280 Man, what are your plans for Thanksgiving? 596 00:29:21,280 --> 00:29:23,640 What you got going on? I'm not quite sure yet. 597 00:29:23,640 --> 00:29:26,560 I think I'm going to get together with some family, maybe 598 00:29:26,560 --> 00:29:29,640 make a Turkey. My mom knows that I've been 599 00:29:29,680 --> 00:29:33,120 ketogenic for a number of years and she is the most awesome, 600 00:29:33,120 --> 00:29:36,760 most supporting person. So she usually makes ketogenic 601 00:29:36,760 --> 00:29:41,440 keto friendly foods, meals, salads, desserts, everything 602 00:29:41,440 --> 00:29:43,600 that she whips up. She makes these awesome 603 00:29:43,600 --> 00:29:47,480 Parmesan. They're like the Red Lobster 604 00:29:47,960 --> 00:29:49,040 biscuits. Nice. 605 00:29:49,440 --> 00:29:53,160 And they are. They're like 1g of carb per 606 00:29:53,160 --> 00:29:55,000 biscuit. Send me that recipe made out of 607 00:29:55,000 --> 00:29:58,280 like, almond flour. Parmesan cheese in there. 608 00:29:58,280 --> 00:30:00,160 So good. So you smear a bunch of butter 609 00:30:00,160 --> 00:30:03,960 on those and awesome. And the cool thing is you've 610 00:30:03,960 --> 00:30:05,280 been keto for as long as you have. 611 00:30:05,280 --> 00:30:08,720 Your family now accepts and embrace it isn't supportive. 612 00:30:08,720 --> 00:30:10,240 And they're supportive of it. Oh yeah, for sure. 613 00:30:10,240 --> 00:30:12,720 And that happens over time. So, like, the first couple years 614 00:30:12,720 --> 00:30:15,280 may be a little rough, but if you just stick to your guns and 615 00:30:15,280 --> 00:30:19,200 keep at it, then people like warm up to that fact that what's 616 00:30:19,200 --> 00:30:23,000 cooler is not only do they warm up to it for you personally, but 617 00:30:23,000 --> 00:30:25,760 they start recognizing that you're healthier, you're more 618 00:30:25,760 --> 00:30:28,480 vibrant, you're more present, you're better, you know, 619 00:30:28,480 --> 00:30:30,400 ambassador for what it is you're doing. 620 00:30:30,840 --> 00:30:33,720 And they start asking kind of self-interest because they want 621 00:30:33,720 --> 00:30:36,480 to emulate it absolutely. So it becomes a nice Segway 622 00:30:36,480 --> 00:30:37,240 there. Yeah. 623 00:30:37,240 --> 00:30:39,240 She anytime I'm over, she's like, oh, I bought some pork 624 00:30:39,240 --> 00:30:41,080 rinds here for you. You know she's got a food scale 625 00:30:41,080 --> 00:30:42,800 there that I like to use when I go over there. 626 00:30:42,800 --> 00:30:45,040 So she, you know, get this food to scale up because I know I 627 00:30:45,040 --> 00:30:48,440 like to measure everything. Like you said though, they they 628 00:30:48,440 --> 00:30:51,200 it'll be kind of there's a whole other topic I bet that we could 629 00:30:51,600 --> 00:30:52,760 sit down and chat about for a while. 630 00:30:52,880 --> 00:30:57,040 It's like the people who seem to have unnecessary sticking points 631 00:30:57,040 --> 00:31:00,400 with what you're doing, but it doesn't necessarily affect them. 632 00:31:01,080 --> 00:31:03,600 So they you're going to receive all kinds of criticism, all 633 00:31:03,600 --> 00:31:05,200 kinds of judgment. What are you doing? 634 00:31:05,200 --> 00:31:06,560 You're going to die. You're going to have a heart 635 00:31:06,560 --> 00:31:08,040 attack. You're getting all this garbage 636 00:31:08,040 --> 00:31:10,080 or this cholesterol that they assume is garbage. 637 00:31:11,280 --> 00:31:13,600 But then after a while, they start seeing your changes and 638 00:31:13,600 --> 00:31:15,960 they start seeing how you're being affected by that. 639 00:31:16,240 --> 00:31:17,760 Now they're asking for help themselves. 640 00:31:17,840 --> 00:31:19,160 Yeah. So, but yeah, that's a totally 641 00:31:19,160 --> 00:31:21,640 different conversation that that's a rabbit hole right 642 00:31:21,640 --> 00:31:22,800 there. That's good. 643 00:31:22,800 --> 00:31:25,360 Then then, man, I'm excited for you, Excited for Thanksgiving. 644 00:31:25,360 --> 00:31:26,840 Excited for you. Spend time with your family. 645 00:31:27,360 --> 00:31:28,680 I'm stoked as well. We're going to go down to the 646 00:31:28,680 --> 00:31:30,800 farm. We're actually flying there 647 00:31:31,120 --> 00:31:35,440 after this competition and we Thanksgivings, our big family 648 00:31:35,440 --> 00:31:37,520 reunion for the for our family like that. 649 00:31:37,520 --> 00:31:40,320 We got it at the family farm and it's like the one time we all 650 00:31:40,320 --> 00:31:42,920 get together, there's going to be a lot of great food, a lot of 651 00:31:42,920 --> 00:31:44,640 great meat. I'm going to be tracking my 652 00:31:44,640 --> 00:31:47,960 intake the whole time, though. I'll probably, you know, have 653 00:31:47,960 --> 00:31:50,120 different foods on that day, but it's all going to be foods that 654 00:31:50,120 --> 00:31:52,320 I've tracked and accounted for because I'm coming into this 655 00:31:52,320 --> 00:31:55,160 reverse that the first week of the reverse that actually, which 656 00:31:55,200 --> 00:31:57,840 is kind of cool. But yeah, I'm just excited to 657 00:31:57,840 --> 00:32:01,000 spend time with family and just be present with them and totally 658 00:32:01,000 --> 00:32:03,000 soak up that moment, man. But it's going to be, it's going 659 00:32:03,000 --> 00:32:05,120 to be good. Family farm Thanksgiving is the 660 00:32:05,120 --> 00:32:06,160 way to go. Awesome. 661 00:32:06,760 --> 00:32:10,160 I'm stoked. Well, Greg, this is the short 662 00:32:10,160 --> 00:32:12,040 podcast. We did one a few weeks back at 663 00:32:12,040 --> 00:32:14,240 my last show. We're just kind of running a gun 664 00:32:14,240 --> 00:32:16,920 and right now on the podcast. But little quick episodes like 665 00:32:16,920 --> 00:32:18,760 this I think are valuable. At the end of the day. 666 00:32:18,760 --> 00:32:20,680 I don't think we said anything here that people inherently 667 00:32:20,680 --> 00:32:23,200 didn't know, but I think hearing it. 668 00:32:23,840 --> 00:32:26,560 Again, especially going into the week of Thanksgiving and the 669 00:32:26,560 --> 00:32:29,720 holidays looming is beneficial cause a lot of people know these 670 00:32:29,720 --> 00:32:33,160 things but they just like let themselves go. 671 00:32:33,520 --> 00:32:36,080 So just simply reiterating it, having the back of the mind is 672 00:32:36,080 --> 00:32:37,720 good. So appreciate y'all for 673 00:32:37,720 --> 00:32:39,720 listening, appreciate you for jumping on and recording with me 674 00:32:39,720 --> 00:32:41,800 Greg. For me, that does not know where 675 00:32:41,800 --> 00:32:43,040 they go to find out more about you. 676 00:32:43,240 --> 00:32:46,880 Instagram's the best bet. Keto, Greg. 88 Zero. 677 00:32:47,280 --> 00:32:50,600 Keto Greg 88 Zero Awesome. I will link at that. 678 00:32:50,600 --> 00:32:52,840 The show notes make it easy for people to find you. 679 00:32:53,440 --> 00:32:54,640 And have a great Thanksgiving, bro. 680 00:32:54,640 --> 00:32:55,480 Hey, you too. Thanks man. 681 00:32:55,640 --> 00:32:56,440 Take care, bud, OK?