Portion control and serving sizes. Look at that Porter upon me. He said because he has a watching portions, portion control and serving sizes, oversized meals equals what? It's pretty simple equals oversized people. That's what happens. There are as many variations of portion recommendations as there are diets.

Lots of them. I have stacks of books at home cookbooks, health books, bla bla bla, every single one of them has a different theory. So what I've done is I've combined a lot of that information and in the packet that I gave you, I believe it's in there if not, it's in the book. I made it really simple. I took all the high nutrient vegetables so how many servings these books tell you that you should have even has like a Porsche I mean a a plate on there so that it mimics the my plate thing. It's really easy.

You'll see it there only fine dining establishment seemed to get portion control correct to go your order of $50 meal and it's exactly it's that big, this big and you're like, but nobody questions it because you know you're paying for the chef's skills you know you're paying for a higher quality food. A lot of times you're doing organic farming and like sometimes they have farms in the back there doing the less you pay for food, the more oversized it is. There's some weird irony going on with that. Or conspiracy or something. I don't know. We want a lot of food and we want it cheap.

Mindset is absolutely killing us. I listened to people talk because I'm a chef. So when I'm in a restaurant, I listen when the food comes out how they're reacting to it and stuff like that. I know how people react to certain meals when they get the ticket at the end and are like oh my god, god march for that. We've won a lot of food. We want it that way.

That's why Sam's Club and all these places exist. Because you can get more if you want to bulk in 1920 Yankee Stadium had 82,000 seats in it. That's a lot of seats when it was rebuilt around 1970 it only had 59,000 seats. They had to take out 23,000 seats. Why? Because our butts got five inches bigger.

Isn't that amazing? Now that was 50 years ago. I'm pretty sure those seats are feel a little snug at this point. Between 920 to 1970 Yeah, that's that's that's bad. That's what I think. What an inch a decade.

Does anyone here watch all black and white movies? Because we'd love them? Yes. Have you ever noticed their sandwiches for Jimmy Stewart's eating a sandwich and his breads curling up because the breads like this thick and there's like hardly anything in between it you don't see them eating hungry man heroes which are these huge heroes that have got those They don't want to go into it. They have a lot. Back then they had a lot of tiny ways they had large doorframes way bigger than ours.

And these teensy sandwiches, Marilyn Monroe was plump. That chick was not blonde by any standards. But back then if you research it, she was plump back then she was also known as a size 12. Yeah, she's not a size 12 she's probably equivalent to a six or eight and our standards at this point, she had nerves. She wasn't a size 12 so food and the clothing industry has changed because now the clothing industry wants us all to think that we love like Marilyn Monroe. What a size 12 No, I don't think so.

Portion distortion. Here's a good one for you. This is what you're served and what's actually one serving. I don't actually recommend eating any of this by the way, except maybe those vegetables. Maybe I don't understand why they took away one of the pickle slices though. did increase the lettuce though it looks a little bit.

So the sad part is if you look at this serving right here, which is an actual one serving, there's 33 grams of fat in that. That is the amount of fat that a woman should have an entire day to live optimal healthy, optimally healthy 33 guys in the back, and that's just in that little thing right there. We're getting twice that amount. Because it's cheap, good. The mystery of portion sizes. It's really confusing.

I'm not gonna lie to you. It literally took me a few weeks to actually try and go through all these diets and try and figure out okay, well he says this and he says this I have Excel spreadsheets and all kinds of fun stuff on this. calorie counting hand measuring point systems calorie restriction is what's best. Well, what's best is what you're going to stick to, and what's best is what works for you. My problem A lot of those systems is that they take you away from an internal cue, you're relying on an external cue of like this app that tells you that a slice of bread is one point or whatever it is, you're relying on an external cue instead of like an internal cue of your body. Why are we so hungry when switching to a plant based lifestyle?

I wish I had gone over this last week. A lot of times when people go plant based, I've had cancer patients, I've had people with diabetes, that's where they come to me when that happens, because that's what I do. And then they're hungry, or not hungry for my meals, but the other ones they're hungry from. Because you have to eat more food. I mean, calories in broccoli aren't as great as they are in like a slice of cheese. It just you have to eat more of them.

There are two sensors in our body that regulate our hungry and full mechanism. And this is where a lot of things fail too because a lot of People don't know this, there's a stretch reset receptor that triggers your brain to say, Oh, my stomach's gotten big enough, we're gonna stop. There's also a nutrient receptor. And that receptor kind of says, hmm, I'm still I'm still a little short on some vitamin C. So you know, I'm not really done eating yet, I kind of could use a little bit more until you give me that. So first off, how big is your stomach? Well, your stomach is about the size of your hands cut together.

So it's gonna be individual. So it's gonna vary from person to person. Some people are going to have bigger stomachs and others, you want to eat to about 80% capacity of that, that allows your stomach to move around. If you ever put your head on somebody's stomach after they eat. You'll hear all kinds of funny little noises. It's the cutest thing.

It actually makes me giggle. Because it's your stomach doing what it's supposed to do. It turns it moves around, but it needs room to do that you know, that really full feeling that you Get You can't breathe when you eat too much, because your stomach is so old and it's trying to move around and like, I hate you right now I can't don't eat cat food. What I mean by that is, have you ever noticed that when you feed a cat something the next night, you feed on the same thing and they snap it and they walk away, and then I don't want to eat this anymore? Dogs might do it too. It's because they know what nutrients are in that food by smelling it.

That's amazing to me. But they avoid it because they don't need it. So it's the same thing with us. You eat nutrient dense food, your body starts to understand what you're feeding it again, you're training it to look for certain things. Again, if you're looking at vegetables, some of them look appealing. In the winter.

I was craving red cabbage like nobody's business. I had it every single day. I haven't had it at this point for probably a week or two because I'm not craving it anymore. I know that when my body is craving cabbage, specifically red cabbage. There are some thing in that that it wants. I don't argue I just feed it red cabbage and lots and lots of red cabbage.

Those receptors make calorie counting useless which is one of the problems with this whole calorie counting thing. 100 calories of Oreos will not fill you up and neither will 100 calories of mushrooms nor are they going to trigger that nutrient receptor to say Okay, I'm done to 100 calories also looks a lot different depending on what you're eating hundred calories of oil equals two teaspoons, versus 100 calories of meat which is two ounces versus 100 calories of veggies which is two cups of some vegetables. This is why I said when you switch to a plant based diet or you eat more vegetables, you're going to need more of them. They just don't have that many calories. Here's the optimal health formula that I was telling you about. makes it really easy for you to reach optimal health.

Four to six cups of greens or and or cruciferous veggies every day in the Christian world. veggies are like the cabbages the broccoli, kale called mother ones more is recommended. If you can handle it, that's a lot of food. So at first you may not be able to eat that much. Also four to six cups of cooked vegetables, two cups of vegetable soup, the healthy liquid broth builds you up a couple of beans or soy one to two cups of whole grains or starchy vegetables per day, lots of fruit and an ounce of nuts or seeds, which would be the equivalent to about a quarter cup. Again, I do recommend avoiding oils as much as possible or having no more than one teaspoon per day.

Because I know that there's like this whole thing that fats really good for you. We've heard that fats really bad sugars really bad and then we've seen all the scams so I'm pretty sure at some point everybody else is going to jump on board and understand what the rest of us are saying about fats not being that good. For you break up that formula into three meals, add vegetables if you need to, to fill you up those zero point vegetables. And there you have it. So the above formula, all of that food is about 1700 calories if you're a calorie counter, that's a lot of food for 1700. That's, that's getting some bang for your buck.

Fad diets and superfoods because they have so many holes to them. It's just mind numbing. That's the I think that's the fit for me. It's not really