Well, welcome to week two, my friends. One of the things that diets never ever, ever teach you is that there are two completely different types of hunger. two totally different types of hunger. Not only are there two completely different types of hunger, but those hungers take completely different types of fuel. So one hunger is actual physical hunger, what we call body hunger. And that is when your body which is smarter than you are, knows when it needs fuel.

And keep in mind that the body only looks at food as fuel. So your body is actually completely in tune to when you need to eat. But even though it's sending off all kinds of signals to let you know how much it wants to eat, And when it wants to eat and what it might want to eat, if we're not listening to our bodies tell us exactly what they need. We're probably going to use the second type of hunger. And that's a trap that we get into. that is emotional hunger or mind hunger.

And in a nutshell, mind hunger is simply when you're reaching for food for any other reason, that has nothing to do with physical hunger. Now, we're going to talk a lot about mind hunger, emotional hunger, in another couple of lessons. But right now we're going to focus in on what is physical hunger? Because especially a longtime diet, or sometimes can even lose the idea of what that even feels like, How do I know when I'm hungry? I've never listened to my body. What I'm listening to is all the things outside of my body.

In other words, what should I Eat, what Shouldn't I eat? How many calories fat grams, carbs, points, whatever I happen to be counting that particular week. I'm allowing all of those things to tell me what I should be bringing into my body, how much how often when, when not to. So I'm going to ask you, I'm actually going to invite and strongly encourage you for the next couple of lessons as we're talking about physical hunger and really listening to our bodies. Tell us exactly what they need. And when I'm going to ask you to push all of those external things away.

So let's just jump right in. This is actually something we are extremely familiar with. So what is body hunger feel like? Well, your body's giving you a lot of sync signals. And these signals are simply letting you know hey, I'm ready for fuel. I need fuel.

And sometimes it feels like kind of a hobby. Low or empty or knowing type feeling in your stomach. It could be that all of a sudden you are just completely lacking in energy. It could be that you get a headache. Different people have different signals. But think about it this way.

We listen to our stuff. All day long. We listen to our stuff. We know when it's asking for fuel. We know when it needs fuel, we know how much it needs fuel, and we know when it doesn't need any more fuel. So if you look at that gas gauge that's on the screen right now.

We're all quite familiar with this. This is a gas gauge from a car. Now, if that needle is all the way up at F do we go running around looking for a gas station? No, of course not. It doesn't need fuel. We know that.

But when that little low fuel light pops on what do we do? signal, you know what, I probably should stop for gas sometime soon my car is signaling me that it needs fuel to keep running. Now, if I let it go all the way to eat and beyond what's gonna happen My car is going to stop running. I'm not giving it the proper fuel it needs to continue doing what it needs to do for me. If it's all the way up at F and I try and keep right Imagine you're at the gas pump and it clicks off because it's full. But I keep trying to pump gas in and pump gas in and pump gas in and top it off and top it off and top it off.

The gas is all going to start coming out of the gas tank of the where the nozzle goes in. Because it simply has nowhere else to go it is full. There's nothing else it can take. Think about this with your cell phone as well. I guarantee you listen to your cell phone and tell you when it needs fuel and when it doesn't all day long. When it needs fuel, you jump and find a plug.

And if you think about that, you know that that visual of a cell phone battery, right when it's all nice and green and full, we don't go looking for a plug, it doesn't need fuel. It's telling us it's fine. Fuel has no place in its life right now it's good to go. It's got what it needs to do what you needed to do. But as we start going down, and you're at a 50%, then a 30%, that a 10%. And again, now it's red, it's not green anymore.

We get that. It's saying hello, I need fuel, and we're start looking for a plug. So this concept is something that we are incredibly aware of these days. We actually do it again with all of our stuff. So your body is giving off signals that it needs fuel. The key is if you don't pay attention to those signals you You begin to manifest all of those things that usually make you kind of irritable and not feeling really good.

So some people again get lightheaded some get a headache, um, you know, the the Snickers commercial, if you've ever seen the Snickers commercials in the US that are it's a candy bar, and somebody is incredibly irritable, and they're just yelling at everybody and they're not in a good place. And somebody hands them a Snickers bar and goes, Hey, take a bite of a Snickers bar, and they take a bite. And then all of a sudden, they look totally different. And they're like, Ha, thanks, I needed that. It's just your body telling you to give it fuel, just like your car, and just like your cell phone. Now, here's the challenge that a lot of times we have.

You've got to trust your body to tell you what it needs. And when it needs it, just like you trust your phone. And just like you trust your gas gauge. have to assume that we don't question those things very often we just look at it and what it tells us we take at face value. If it's if our cell phone says 8%, we don't jump on it and spend a bunch of time and watch a bunch of videos and go ads probably at like 20%. Now we trust that it's telling us where it is.

So when we talk about eating food, which again, our body only looks at as fuel, there was one trustworthy source, one, your body. So by trusting in that, what we're doing is we're transferring the responsibility of eating from your mind, which is completely untrustworthy when it comes to food to your body. So, as we walk through this program, we're learning to listen to and satisfy the body's cravings, not the minds and we'll talk a lot about that incoming lessons, but right now, we're going to start working on trusting our body. In order to do that, we've got to be listening to it. If we're not listening to our body, we can't hear what it's very clearly telling us to do. All of that listening needs to come from the inside out, not the outside in.

And again, think about it. How often has the stuff outside of you telling you what to do? helped you? How often has it gotten you exactly what you want to sustain it? Because the reality is, yeah, go on a diet and you'll lose weight. You can go on any diet and lose weight.

That's not the problem. The problem and this is a totally different conversation we don't need to have now but you know, part of that that problem is, are you actually losing it in a healthy way? From our standpoint, you can go on any diet in the world and lose weight simply because they're starving you They're not giving you what you need, anybody can go and eat a ton less than your body needs and lose weight. You don't need to pay a lot of money for a diet over time to do that. What we're looking at here though, is losing the weight go on a diet, if you just want to lose weight, what we are talking about is sustaining that weight loss, because those are two very different things. If you've been on diet after diet after diet after diet, you've probably lost the same 20 3050 100 130 pounds over and over and over and what diets have you do because of how they're set up, is simply recreate your overweight self again, and again and again and again and again.

So losing weight is not really what you're aiming for. What you're aiming for is losing weight and keeping it off. Keep paying it off. So in listening to our body, when you listen to and trust your body, you begin melting into your natural shape. Another another thing to think about here is, and this is something that's going to take some getting used to, again, your hunger is in our society, sometimes governed by the clock. And what I mean by that is, oh, get up and eat breakfast.

It's the most important meal of the day, they tell you and so what happens we don't check in to see am I actually hungry? If I'm not hungry, my body's not needing fuel right now. So, am I really? Is it important to eat right now? Oh, it's noon. Let's Let's have lunch.

It's 12 o'clock. It's lunchtime. We don't usually check in to go am I actually hungry right now. So your body has no clue what time it is. It has no clue what time it is. And the biggest difference between these two hungers that you're going to learn is when you eat when you're physically hungry, you burn it.

But when you eat when you are mind hungry, emotionally hungry, you wear it. Because your body is not looking for fuel, mind hunger, emotional hunger takes a completely different fuel. Food is simply the fuel for physical body hunger. So how do we know this? So I'm going to give you something that's akin to that gas gauge, or that cell phone battery, kind of a scale to start getting you used to this week. Really checking in with your body and getting a sense of Do you have low fuel?

Are you full? Are you satisfied? Now if we look at this, you can see that from zeros, zeros, excuse me from number zero to 10. We've got to skip And let's just go through this just high level, down at the bottom of the scale when you're at a zero or a one, you are starving, you are starving. And what's happening that is zero or one is you are out of control and anything you see to eat, you're going to eat, you're going to overeat. 100% guaranteed, you might even take the plate and the napkin down with you, because you're inhaling.

But when you get to it, when you're at a zero or one, you you're actually out of control with your hunger. And it's never going to hurt you, you are going to gain weight by eating at those numbers 100% of the time. When you move up to a two or three or four, you can see those are the hunger levels where Hey, your body's giving you signs to eat. So for example, if I say check in with your body right now, and let's say you're a little hungry, you might go Yeah, you know what, physically I am a little hungry. And then I might ask you to think about, okay, are you a two or three or a four? Well, well, I'm not really hungry, I just maybe I'm going to grab a little snack.

Ah, great job checking in and kind of assessing where you are. Or, you know what I'm getting really hungry, it's time to sit down for lunch for breakfast for dinner for a meal of some kind. So you can start to kind of get an idea of what these different things on a zero to 10 scale feel like in your body. I'm going to skip past five for just a moment we're going to come back to in a minute. When you get up to a six or seven, you are comfortably full. Now at a six or seven, you will never lose weight.

Because you've already being slightly full or comfortably full, you've eaten beyond where your body needs, hence the feeling of fullness of any kind. So you'll never gain weight. Those numbers, you will also not lose weight if those numbers going up to an eight, nine or 10. And we'll just clump those together The idea being once you're eating up into a an eight, nine or 10 area, you're undoing buttons on your pants, you are not very comfortable. I you don't feel well, you know you overeat. So, in your workbook here is a little bit more of a deep dive into those, those things.

They're into those numbers, if you can want to read that on your own time, if you want to dig a little deeper, but high level, here's what we're talking about. As you begin this week to check in with your body and anytime you find yourself reaching for food. I'm gonna invite you to start asking yourself, Am I physically hungry? Or am I reaching for this food for some totally different reason? Whether it's the clock, whether it's I'm stressed, I'm bored, I'm tired. I'm lonely.

I work too hard. I didn't work out hard enough, that's emotional hunger, we'll get to that. But this week, I want you to begin checking in with your body. And as you play with these numbers, think of them as that gas gauge. Think of them as that cellphone battery. Where are you on the hunger scale?

Now I went past five for a second, but I do want to come back to that because five is your magic number. When you're talking about weight loss. It's what we call body satisfaction. Now, when you stop it, you're five, and we'll talk more about what that means in a minute. When you stop it, you're five, you begin dropping pounds. It's not so much what you're eating.

It has to do with something very different. So let's talk about the five. What the number five on this scale means is, there's no sense of hunger. Your body satisfied, not mine. satisfied. Again, these are two very different things, you might still be saying to yourself, whoa, I want to finish that piece of chocolate cake.

But your body is going, I enjoyed half that chocolate cake, I'm good. And I know that if I keep eating it one, I'm going to be mad at myself. Two, I'm going to be stressed three, I'm not going to feel really good. So in those moments, I'm going to begin trusting my body instead of my mind. When you were five, there's no sense of hunger. You have no sense of food, or of fullness in your stomach.

You truly have nothing feeling anything. Here's the magic. When you find your five, and you consistently eat to your number five and stop, you begin dropping all of your excess weight. So how do I do that? How do I start to do that? Here's a tool to do that.

One of the things that we tend to do is we eat really, really, really fast. We often don't even put down a utensil, if you think about it, you're eating with whatever utensil you're using. And when you don't actually put it down, it's as if you're just shoveling food in your mouth. The other thing is, we don't actually stop chewing and swallow before we usually put more food in our mouth if you kind of pay attention to how we eat, we're eating too quickly. And one of the most powerful and impactful tools that you can use in your weight loss journey is to slow down your eating. So let's talk about this for a moment.

And then I'll talk for a second about physiologically what's actually happening in your body. So there's there's science backing this up. So we call this formula for eating slowly eat for 10 For five, and as you can see here, Eat slowly. Again, take a bite, don't take an enormous bite, take a bite, put your utensil down and chew your food. just chew your food, take your time, and then swallow your food before you're allowed to touch that, that utensil again and get in the habit of using that kind of rhythm to eat. Now once you've done that for about 10 minutes, put your your utensil down and stop, stop for a few minutes.

And before you start eating again, after about five minutes or up, I want you to check in with your body. What's your hunger level? Because if your hunger is disappeared, guess what? There's no reason to eat anymore. Anything you eat from that moment forward you're going to wear because your body's not going to burn it. Your body has no need for it, it's telling you, I'm good.

So at your level five, your body has satisfied its physical hunger. But it's taken in just a little less nourishment than it needs to maintain its current weight. Now, why slowing down can help? Well, here, here's the thing, it's kind of interesting. When you eat, it actually takes time, approximately 15 minutes science shows us from the for the message to get from your stomach to your brain that I'm good. I'm good, I don't need any more.

So if you're eating Quickly, quickly, quickly, quickly shoveling it in and not giving a moment to stop and slow down. That message when it gets to your brain you've already eaten past your satisfaction number. So you're already up into the eight 910 range. So you've got to give your body time to get the message to your brain that it is satisfied. That's a big word satisfied. We're going to talk a lot about that word as we go forward as well, because there's something very different between being full.

And being satisfied. Food is quite important, important. And food satisfaction is quite important as well. And any dieters know that full well, if you're not satisfied with what you're eating, what are you going to do when you're not hungry later, you're going to go still find whatever it was you wanted. So why not eat that stuff when you're actually hungry. So give your body time to get the message to your brain that it's satisfied.

Now, importance of food satisfaction. Something that is different about the no diet weight Solution Program, is that you can eat what you want. You can eat foods of your choice. And again, if you don't believe us when we say that, how many times have diets telling you to eat this naughty that sustained your weight loss? Never, never is the answer. Because those ways of eating where you truly deprive yourself.

When you truly deprive yourself of things that you do, in fact, want for real. Those lifestyles aren't sustainable. They're not that's why you have to go on and off diets on and off, on and off, on and off. The idea here is let's shift a few habits so that this is just how you eat. It is not about when I'm going to lose more weight or want to lose more weight. I'm going to start eating like this.

Again. This is just how you begin to think about food because again, keep in mind, it is not food alone that makes you fat. If food was the culprit that made us fat. Every single person who put food in his or her mouth would be overweight. Now we know that's not the case. So diets oddly enough, have you focused on food?

24 Seven, should I be good? Should I be bad? Should I eat this? Should I eat that? What time should I eat? What time should I stop eating?

Your hunger? Your body has no idea what time it is. Go to a different timezone and tell me that your body's still going, wait a minute, it's noon at home. That's why we're going to eat lunch now, even though it's three in the morning here. No, it doesn't work that way. So the idea here is taking deprivation out of the mix because that is what dieting and a dieting mentality puts at the forefront.

But once again, it's not just the food that needs to be changed or looked at or adjusted. What is important for sustaining your weight loss And a healthy lifestyle is something totally different. You're ready for this, write this down. If you're kind of half listening to this in the background at this time, write this down. What needs to change is your relationship with food. How you eat when you eat, what you eat, why are you reaching for that food?

Food doesn't make you fat alone. If it did, everyone who ate food would be overweight. That's not the case. What changes this for you forever is shifting your relationship with food. So as you go through this week, and you're listening to your body now, I want you to begin thinking about as you're eating something, is it good or are you just kind of eating cardboard? It feels like that sometimes it doesn't it Is it gonna leave you unsatisfied?

Or are you satisfied with what you're actually eating? So again, I want you to kind of let go of that idea of counting. This isn't a math class. It's not just about counting. Again, carbs fat grams, calories points. No, begin listening to your body.

If something's not good, stop eating it. Why wouldn't you go get a couple of bites of the thing you love. Give yourself permission to do that. Because again, if you if you eat something anyway, when it is not good, it's gonna leave you feeling unsatisfied and then you're going to go look for that thing or something like that thing when you're not hungry. And you just move you you blew an opportunity to eat something you enjoy when you were actually physically hungry. So just think about it when you decide to eat again this week.

When you find yourself reaching for food. Am I physically hungry? Take a moment. And the way that you answer that question is you've got to check in with your body just like your gas gauge or your cell phone battery. If you are, where are you on that scale? Or do you want to eat a little bit or you're ready for a meal.

And then when you decide what to eat, take your time, Eat slowly. Decide what you want to eat, don't rush, eating it and getting it Don't sneak it. Don't there are no more games. Stop playing games with yourself. Don't lie to yourself anymore. Sit down, relax and enjoy because your body cravings will never ever, ever be satisfied by what you think you should eat or what a diet tells you to eat.

If you eat when your mind hungry, you are completely deluding yourself and you're distorting your body shape. But when you eat when your body hungry, physically hungry, you're feeding something real. And by doing that, you're allowing your body to melt into its natural shape. So here are some things as you go through this week that you can use. And again, you might look at all of these and light them, you might look at one or two and say that's where my focus is this week. But here are some things that we've been talking about and a couple other things and mixed in.

Okay, when you get up in the morning, oftentimes your cells are just partially the heart hydrated from sleeping for several hours, and often die dehydrated cells can give off a fake sense of hunger. And so we jump out of bed and we think we're hungry and we jump into breakfast, but in reality, you're simply possibly dehydrated. So get up and drink a glass of water. And you may find magically enough, you weren't actually hungry. And then when you're actually hungry, make that the first time you eat. Eating at those levels two, three or four get used to feeling like what did those feel like on my body in my body, eating slowly eat for about 10 put your fork down, chew, swallow and then pick your utensil back up.

Give yourself time to actually have your body in your brain connect and go, we're good. We've got what we need. So I know this isn't always possible in our chaotic, hectic world, but the reality is, you've got more time to sit and eat than you tell yourself. Make a point to give yourself at least 20 minutes to eat. Because it's impossible to to not eat slowly and not scarf your food or excuse me, it's not possible to eat slowly. And it is not possible to not scarf your food.

If you're just Yeah, I got five minutes let me shove into my mouth, whatever I can give yourself Permission to respect yourself enough to find that time, I guarantee if you actually look instead of saying, Well, I don't have that I can't do that. If you ever say I can't, you've completely not thought about it, I guarantee it. And if you have a situation where you need help figuring that out, reach out to us. Again, our email is at the back of this. At the back of this lesson, you'll see it again and you can reach out anytime we'd be happy to help you find that time for yourself regardless of your situation. Water, water, water water, we're going to talk more about water as we come over the next couple of weeks, but get water in.

There is no liquid as magic as water and we'll talk a little more about all of the things water does in your body. That is absolutely key for good health and good weight loss. In your workbooks, you will also have charts you can fill out those charts. And all that is, is it's giving you a moment to be in the present time and fill them out. When did I start eating? What number was I?

When did I stop eating? What number was I? How did I feel when I was done? Those are important things to track, at least for the first couple of weeks that you're shifting these things. Because you will be amazed at how often you eat. You may not realize it, but you probably are eating a lot more often and a lot more food than you actually think.

You're probably eating. Often when you're not hungry. You are probably not aware that when you start to stop yourself when you're not hungry anymore, how good it feels and how much energy you have. So really start to think about those things and do those things in the moment. Not at the end of the day because you're not going to remember it's about logging these feelings. How did that make you feel if you prefer instead of using The charts to use a little journal or keep an, you know, a spreadsheet on a computer or something, however it works for you.

And again, if you have questions about that, or if you'd like to reach out and say, Hey, can you help me kind of put something together for me that works for me. You reach out to us. And here's the most important thing, be patient with yourself. This is something different, you're learning something different. And you're going to have times of confusion, you're going to have times of trial and error. This is completely normal.

Okay, we are altering familiar habits right now. And if you want an example of how this works, go ahead and cross your arms. However you'd normally cross your arms. Now, go ahead and cross them the other way with your other hand. Other arm on top. How easy was that?

It probably took me a second to go Wait, where are my hands and arms going? I don't even know. It's simply different. If you cross your arms that second way for the next week, guess what, you'd never think about it again. So this is simply about beginning to pay attention to new things, beginning to trust in new things. That is key and there's gonna be some confusion, some discomfort and get comfortable with discomfort is what I have to tell you there.

You will never look back and you will be very proud that you did. So eat as though food matters. And live as though wellness matters because it does food satisfaction. A couple of quick words about exercise we're going to be talking about this. We do not get in deep to exercise in this program, but we do absolutely suggest that getting moving is an enormous beast to weight loss and having that weight loss successful because as you You start losing weight, you don't want to lose muscle. And it literally can be a 30 minute 30 minutes of stuff a day, go out, walk the dog in the morning, for 10 minutes, instead of putting them in the backyard at lunch, go out for a 1015 minute walk in the evening, walk the dog again for 10 minutes, guess what, you just got your 30 minutes in.

It doesn't have to be go to the gym. It doesn't have to be take aerobics classes, find things that work for you. Because if they're not things you're enjoying, you're not going to do them. And again, why would you put yourself in a position where all of this is a chore and a burden and you don't like doing it. The idea is find the things you like doing and it will never, ever be an issue doing them. You'll look forward to them.

You won't even think about them anymore. And if you want a way to kind of shift your mindset on this, don't tell me you don't have time. And again, if you believe you don't you connect with us and I will have a personal phone call with you and we will find that 30 minutes for you. Because there are 1440 minutes in every single day. If you cannot spare 30 of those to help yourself, create a healthier, thinner lifestyle. Mm hmm.

That's an excuse. So I would love to help you find those 30 minutes and not a question that absolutely I can. So begin thinking about those things. Because the reality is what fits your busy schedule better exercising for one hour a day or being dead for 24 hours a day. We don't want you sick we don't want you unhealthy. We don't want you unproductive.

We don't want you lacking energy. We don't want you not feeling well because you feel sluggish all the time. So find as much time at least 30 minutes as you can. And again reach out if you do need some help with those things because we will find it for you in your schedule regardless of what that schedule looks. Like I promise you. Okay, let's talk for a moment as we start to close out this lesson.

What we're talking about here is altering habits and setting goals. Now there are two kinds of habits, habits that help you get to where you want to go. And habits that completely get in the weigh in pull you farther away from where you want to go. So, goals are great and often with a dieting mentality, it's all about goals, right? I want to, you know, lose 40 pounds. I want to lose five pounds.

By this time I want to lose, you know, two pounds a week. It's about numbers and goals. I want to shift your thinking on goals a little bit because you don't get goals. If you don't change habits. You don't reach goals. If you don't change habits.

You don't accomplish goals if you don't change habits and habits are simply small actions used Do consistently to get you where you want to go over a period of time. So, again, I'm going to invite you to stop thinking in terms of a number. When I lose 60 pounds, I will hit my goal. No, because that's a dieting mentality. Simply employ these new habits we're talking about, and guess what, you'll be down 60 pounds without thinking about it. And you'll never think about it again, because that's now the person that you simply are, that's your natural shape.

So put action every day into your goals. Because, you know, it's great to write them down. It's great to tell other people about them. Those are all important concepts and things, you know, bottom line, if you don't take action, if you don't do those things, none of its gonna happen. Action is what separates those who get what they want to accomplish for those who don't. It's action.

Right and so I don't want you looking back in in a few weeks and saying Should Have I will. I'm going to I can't. Those are I'll try. Oh, please throw those words out of your vocabulary forever. Going forward, when you're talking about your actions, your habits, your goals, here's the two things you can say. I'm going to do it or I'm not going to do it.

That's it. And be honest with yourself. You know what time I'm not gonna do that. I don't do that anymore. That's not who I am. Or this is who I am.

Now I do that this is something I do. Put those words into present tense and make them about you own them, own them. Because only through action can you ever achieve anything of value. And I want to share with you it's storytime so you can kind of sit back and enjoy for a couple of moments. I want to share with you a great story. This was actually in a physical fitness newsletter from 1973 at the University of Oregon, in the US, and it's called the murder of Gradwell grommet.

And I want to share this with you for a moment because I can tell you all about habits. But this short story that's just one page, so stick with me here I think you'll enjoy it makes the point better than I ever could or any of us ever could simply by talking about these words. On the morning of his 42nd birthday, grab well awoke to the peel of particularly ominous Thunder glancing out of the window with bleary eyes, he saw written in fiery letters across the sky. Someone is trying to kill you grab grommets with shaking hands, grab well lit his first cigarette of the day. He didn't question the message you don't question a message like that is only thought was who Breakfast as he salted his Fridays he told his wife someone's trying to kill me, who she asked with her grommet slowly stirred cream and sugar into his coffee and shook his head.

I don't know. Convinced though he was grommet could not go to the police with such a story. He decided that his only course of action was to go about his daily routine, and hope somehow to outwit his would be murder. He tried to think on his drive to the office, but the traffic lanes completely occupied him and stressed him out. Nor once behind his desk could even find a moment with the phones dangling off the hook, urgent memos popping up, and all the problems and decisions piling up in his inbox as they did every single day. It wasn't until his second glass of wine at lunch that the full terror of his position struck him.

It was all he could do to finish his entire plate of lasagna. I can't panic, he said to himself lighting another cigarette. must simply live my life as usual. So he worked until seven as usual, drove home fast as usual, ate a hearty dinner clearing the plate as usual. had his two whiskies as usual studied business reports, as usual, had his two sleeping tablets as usual in order to get his usual six hours of sleep. As the days passed, he stuck to this routine.

And as the months went by, he began to take a perverse pleasure in his ability to survive. Whoever's trying to get me he'd say proudly to his wife hasn't gotten me yet. A much too smart for him. Oh, just please be careful grab Well, she replied labeling a second helping of beef stroganoff. his pride grew as he managed to go on living for years. But surely it must cause it must come to all men.

Death came at last to grab well granted, it came at his desk on a particularly busy day. He was 53 years old. His grief stricken widow demanded a full autopsy be done. But that autopsy only showed emphysema, arterial sclerosis, duodenal ulcers, cirrhosis of the liver, cardiac neurosis, cerebral vascular aneurysm, pulmonary edema, obesity, circulatory inefficiency, and just a touch of lung cancer. how glad grandma would have been to know said the widow smiling proudly through her tears, that he died of natural causes. What we choose to do on a daily basis, creates what we become.

There are choices and as you get yours into habits, while it does become a challenge to begin altering those habits Because they're very familiar, the outcomes are completely our choices. So as you go through this week talk thinking about shifting simple behaviors. I want you to think of grab well granted, because little shifts done consistently have a huge impact. And that's what we want to really get in your head this week. Little shifts done consistently, have a huge impact. Your weight did not come on all at once.

Our weight comes on one pound at a time, it's going to come off one pound at a time. The way that you do that is little shifts done consistently. So in your workbook, you do have a goal sheet. I know there's several openings there. I would say fill in one, maybe two. Please do Have there might be five things you want to start working on right now, I want you to pick one for this week.

And focus, focus, focus, focus. Once you've gotten that one down and you're comfortable with it, pick a second thing, focus, focus, focus. And that's how we're going to run these next several weeks together one thing at a time. And by the end of our seven weeks together, you're going to not only have a repertoire to give you get you exactly where you want to be in life and sustain that weight loss, but you're going to be a completely different person. Now as we do at the end of each lesson, we do have affirmations I will let you read these on your own and I would suggest if there's anything here that resonates with you to choose something and remind yourself or find something also, it might not be on this list that works for you. And then You notice these are in present tense.

Okay? There are some ones in there I'm going to even suggest that you go in and all of the wills and once I want you to completely ignore those and I want you to change that with I do or get rid of them completely. So that you literally are saying I do eat slowly. I do only eat when body hungry. I love six I am powerful and I am in control. Make things actionable by making them present tense, speak about these things as if they are already who you are.

And as always remember we are here for you. Any challenges, any questions, anything you want to just talk through as a sounding board, it's something new to you or you're having success and you just want to share it, reach out to us. We are there always and I will be back here with you next week.