WEBVTT 00:00.071 --> 00:02.212 [SPEAKER_00]: Welcome to episode five hundred and eighteen. 00:02.972 --> 00:18.778 [SPEAKER_00]: If you've had trouble losing weight or you're unable to tell if the new supplement or shake or thing that you're doing like a diet that you're on is actually helping, then today I want to give you four non-body image parameters you can check and measure to know whether or not you're getting healthier or going nowhere. 00:21.751 --> 00:26.354 [SPEAKER_00]: Even as a scientist, the nutritionist, I was secretly trapped in binge eating and hooked on sugar. 00:26.935 --> 00:30.437 [SPEAKER_00]: And let's be real, the so-called solutions can feel overwhelming. 00:30.877 --> 00:35.040 [SPEAKER_00]: Calorie counting restrictive diets, weight loss pills, surgery, and even injections. 00:35.781 --> 00:39.924 [SPEAKER_00]: By many lands down and the truth is, more nutrition facts are the answer. 00:40.384 --> 00:42.886 [SPEAKER_00]: It's understanding why we eat the way we do. 00:43.446 --> 00:46.289 [SPEAKER_00]: And you don't need to be perfect to achieve great health either. 00:46.909 --> 00:49.011 [SPEAKER_00]: That shift changed everything for me. 00:49.311 --> 00:58.498 [SPEAKER_00]: And now I share it here as the host of the real weight loss coach podcast, where it's my mission to help 1 million people break free from the YoYo diet cycle for good. 00:58.938 --> 01:08.126 [SPEAKER_00]: By bringing you the conversations that really matter in nutrition, health and psychology, and I'm not afraid to challenge mainstream health advice when it doesn't stack up. 01:08.806 --> 01:09.246 [SPEAKER_00]: Are you ready? 01:09.827 --> 01:10.307 [SPEAKER_00]: Let's begin. 01:10.327 --> 01:13.809 [SPEAKER_00]: Hey, what's up my healthy friends? 01:13.829 --> 01:23.515 [SPEAKER_00]: Welcome back to another episode of the show and if you are hanging out with us on YouTube and our little YouTube channels actually growing pretty consistently at the moment, you probably tell I have a pretty bad hair day going at the moment. 01:23.535 --> 01:25.636 [SPEAKER_00]: I forgot to do my hair before I hit record. 01:26.717 --> 01:32.560 [SPEAKER_00]: Sometimes I feel like, you know, it's kind of cut all right and you can't tell and then sometimes I just kind of forget and this happens. 01:33.300 --> 01:33.661 [SPEAKER_00]: Anyway, 01:34.442 --> 01:46.886 [SPEAKER_00]: Nobody cares about my hair, especially since I'm not losing it, but basically I get asked all the time by people that have been on long histories of yo-yo dieting and trying to change their health and just trying lots of things. 01:47.526 --> 02:01.030 [SPEAKER_00]: How can I tell if something's working and the reason that this is a really important question to ask is because if you have been metabolically broken or slow down or just got a long history of trying different things for periods of time and going 02:03.191 --> 02:07.255 [SPEAKER_00]: then it's highly likely that your body is in some kind of preservation mode. 02:07.836 --> 02:18.247 [SPEAKER_00]: And so the result of that is that it can take some time before you see your blood sugar stabilise or weight loss actually happen on the scale and and all of those kind of things. 02:18.267 --> 02:25.675 [SPEAKER_00]: So what that means is that we need other things to look at to get some sign from our body and our lived experience to say, hey, 02:26.215 --> 02:38.258 [SPEAKER_00]: This is actually working because the uncomfortable truth is if you've been on this train on this bandwagon for 20 or 30 or 40 years, then it's going to take a bit of time to get things right. 02:38.778 --> 02:41.659 [SPEAKER_00]: And I say that to my own detriment, right? 02:42.099 --> 02:51.401 [SPEAKER_00]: If I was smarter at marketing, I would be sitting here talking about, oh, you can get it all done super quick and 28 days to shred it abs and lose weight super fast. 02:51.441 --> 02:54.542 [SPEAKER_00]: And here's all our testimonials and reviews of people that lost all this 02:56.642 --> 03:13.036 [SPEAKER_00]: Now, we do have some of those people, but the point is, I don't lean into bullshitting you, and I say that's to my own detriment because all of my competitors that lead with abs and weight loss results and extreme results that only a couple of people got, they use that as the way to get everybody in. 03:13.276 --> 03:20.563 [SPEAKER_00]: I'm not here to bullshit you, so it's going to take a lot of time, it's going to take some serious commitment, it's going to take some emotional and psychological transformation as well. 03:21.203 --> 03:25.508 [SPEAKER_00]: and it's also going to take changing your diet and nutrition in a way that is sustainable. 03:25.908 --> 03:29.232 [SPEAKER_00]: So you can be consistent and not long to be back where you started. 03:29.292 --> 03:40.465 [SPEAKER_00]: So anyway, if you're in the beginning of that journey or maybe you're on one of our supplement protocols like Mitosync, if you curious about that, links down in the show notes below or our programs and how we go about it. 03:40.825 --> 03:53.378 [SPEAKER_00]: We do have a number of things that help you check in with your body along the journey to see is something changing without getting on a scale, without doing any measurements of your stomach or your arms or anything like that. 03:54.199 --> 03:58.343 [SPEAKER_00]: And look, this should be built into everybody's progress tracking, but here are four things, right? 03:59.314 --> 04:07.001 [SPEAKER_00]: The first thing is that your cravings are down or you're feeling fuller for longer after you have a meal, like a proper meal with protein in it. 04:07.721 --> 04:09.623 [SPEAKER_00]: And as a result of that, you've got less snacking. 04:09.643 --> 04:13.867 [SPEAKER_00]: So that's thing number one, cravings are down, feeling fuller, less snacking happening. 04:14.282 --> 04:18.185 [SPEAKER_00]: not because your willpower got better, but because you are getting nourishment, right? 04:18.585 --> 04:21.887 [SPEAKER_00]: So that's a really important sign that things are moving in the right direction. 04:21.927 --> 04:30.073 [SPEAKER_00]: And you need to get that bit right, at least some of the time first, before you would ever expect to see a result on the scale, right, or losing weight. 04:30.473 --> 04:34.937 [SPEAKER_00]: And PS, in none of my programs, or do I ever ask anybody to stand on the scale? 04:35.717 --> 04:43.882 [SPEAKER_00]: because it's the practices and the consistency and the supplements and the nutrition and the lifestyle changes that naturally lead to weight loss. 04:44.202 --> 04:48.204 [SPEAKER_00]: So there's no point it's obsessing over a number when we should just fix the lifestyle. 04:48.484 --> 04:54.628 [SPEAKER_00]: Anyway, thing number two on this list is that you've got more stable energy, less brain fog, 04:55.028 --> 04:56.829 [SPEAKER_00]: your concentration on memory has improved. 04:56.849 --> 05:00.530 [SPEAKER_00]: So all of this comes down to our head, our brain, our cognitive ability, right? 05:01.210 --> 05:11.514 [SPEAKER_00]: An energy is physical as well, but it also leans into this kind of mental energy of being able to be focused and concentrating and having good memory, and able to manage our emotions across the day. 05:12.255 --> 05:16.596 [SPEAKER_00]: So we want more stable energy, not peaks and troughs like our blood sugar keeps crashing. 05:17.116 --> 05:19.537 [SPEAKER_00]: And what we want to see from where you start to 05:24.039 --> 05:33.022 [SPEAKER_00]: and also less peaks because, you know, peaks of energy imply that people are getting sugar hits or got an inconsistent supply of the correct nutrition in their body. 05:33.362 --> 05:40.685 [SPEAKER_00]: So we want more a higher level stability on this energy so we can be productive and go after life and do all the things we want to do, right? 05:41.945 --> 05:44.866 [SPEAKER_00]: Number three on the list is that your sleep is getting better. 05:44.926 --> 05:46.287 [SPEAKER_00]: Now this won't be relevant to everyone. 05:46.307 --> 05:49.748 [SPEAKER_00]: You might sleep like a baby and any by the way, anybody who said that 05:53.700 --> 05:59.362 [SPEAKER_00]: But the point is that you sleep super well, so you're not interrupted, you're not waking up, you wake up feeling rested. 05:59.422 --> 06:09.924 [SPEAKER_00]: But if that's not the case, a good sign that you're starting to get stable blood sugar and a good consistent routine between day and night and in your nutrition is that your sleep is gonna be a bit better. 06:10.045 --> 06:10.925 [SPEAKER_00]: It's gonna be a bit deeper. 06:11.005 --> 06:14.486 [SPEAKER_00]: Might be a little bit longer and starting to increase in the way that it lengthens. 06:14.946 --> 06:19.287 [SPEAKER_00]: And a part of that is also making sure that you don't eat too close to lying down horizontally. 06:19.407 --> 06:21.728 [SPEAKER_00]: So you'll start noticing your sleep getting better 06:22.808 --> 06:31.177 [SPEAKER_00]: with a bit more energy and with a bit more stability within yourself rather than it being like, you know, the devil's come to knock on your door to wake you up today. 06:31.197 --> 06:38.484 [SPEAKER_00]: So it's another little metric that we can track that's like, I actually the diet or the program or the supplements I'm on, are having a bit of an effect. 06:38.504 --> 06:39.065 [SPEAKER_00]: So that's great. 06:39.565 --> 06:47.275 [SPEAKER_00]: In thing number four, again, not a big fan of scales and kilogram or pound numbers, but the your clothes are fitting better. 06:47.616 --> 06:48.297 [SPEAKER_00]: They might be loose. 06:48.317 --> 06:57.028 [SPEAKER_00]: You might even get to the point of needing to buy new clothes, but that they're just fitting better or that the outfit that you've been moving towards wearing as a result of going on this health journey, 06:57.629 --> 07:01.573 [SPEAKER_00]: is starting to actually look okay when you wear it or you can actually get into it. 07:01.633 --> 07:02.874 [SPEAKER_00]: So that's fantastic as well. 07:03.255 --> 07:12.704 [SPEAKER_00]: So knowing how the clothes fit is really important because when when you're healthy and well and strong like even cheap average clothes start to look good on you right. 07:13.665 --> 07:18.850 [SPEAKER_00]: So the idea here is that we just noticed that, oh, the clothes are put on every day are feeling a lot better. 07:18.870 --> 07:28.638 [SPEAKER_00]: So these four things super simple, but they're things that people often don't focus on or give any like importance to when they're talking about making it like progression in their health journey. 07:28.658 --> 07:32.561 [SPEAKER_00]: Because again, if you've been down this rabbit hole for multiple decades, 07:33.182 --> 07:39.428 [SPEAKER_00]: You can't expect to have these amazing life transformational goals achieved in a couple of weeks. 07:39.748 --> 07:41.209 [SPEAKER_00]: And in some cases in a couple of months. 07:42.170 --> 07:48.636 [SPEAKER_00]: So you need to track things that precede this amazing transformation that you're on the path of, right? 07:48.936 --> 07:50.558 [SPEAKER_00]: And these are things that precede that. 07:50.698 --> 08:12.728 [SPEAKER_00]: Right, and these are things that we need to start changing or seeing change over time because eventually that leads to weight loss and all of this ends up that you just feel better as a person it all leads to more emotional stability it all leads to greater stress resilience and managing emotions and dealing with stress are all things that usually lead binge emotional over eating behaviors so if we can get better at that then. 08:13.488 --> 08:21.381 [SPEAKER_00]: Basically, the whole picture holistically starts to improve, and unless we're looking at her at at it holistically, it's unlikely that it's a sustainable practice. 08:22.139 --> 08:29.221 [SPEAKER_00]: So, these are a couple of metrics that you can use to track whether what you're doing right now is working or not working or things have changed or haven't changed. 08:29.661 --> 08:37.823 [SPEAKER_00]: And that'll give you some insight as to whether you need to make some changes, tweak some things, one tweak a week is the mantra we've been saying here for like seven years now. 08:39.383 --> 08:42.864 [SPEAKER_00]: And yeah, you might need to change some things or not. 08:43.224 --> 08:51.566 [SPEAKER_00]: Or you'll have some evidence that things are working and now it's just about committing to the journey and knowing that, hey, I've been here for a long time, it's gonna take a little bit of time to get where I wanna go. 08:53.007 --> 08:54.028 [SPEAKER_00]: Thanks for being here on the show. 08:54.168 --> 08:55.349 [SPEAKER_00]: Thanks for watching this episode. 08:56.450 --> 09:01.955 [SPEAKER_00]: Links to anything I may have mentioned or you heard about it going to be down in the show below and I'll see you on the next episode. 09:03.263 --> 09:04.584 [SPEAKER_00]: Hey, thanks for listening to the show. 09:04.965 --> 09:10.709 [SPEAKER_00]: If you enjoyed this episode or learned anything at all, the gift of your five-star rating would be incredibly helpful. 09:10.930 --> 09:13.111 [SPEAKER_00]: And what's even more powerful is if you write a review. 09:13.552 --> 09:17.035 [SPEAKER_00]: You can do it below each episode on Spotify, every time an episode comes out. 09:17.455 --> 09:21.519 [SPEAKER_00]: And inside Apple Podcast, simply find the main page of this show with all the episodes on it. 09:21.899 --> 09:26.443 [SPEAKER_00]: Scroll to the bottom, hit write a review, share your amazing feedback, and then hit send. 09:26.863 --> 09:33.469 [SPEAKER_00]: It helps this show grow tremendously and allows me to successfully invite bigger and more famous guests each time we do the show. 09:34.049 --> 09:38.133 [SPEAKER_00]: Thank you, thank you for helping us climb the charts, climb the algorithm and help more people. 09:38.913 --> 09:41.075 [SPEAKER_00]: Oh, and by the way, I have a short disclaimer as well. 09:41.555 --> 09:46.520 [SPEAKER_00]: I just wanted to quickly remind you that the information provided on this podcast is for general informational purposes only. 09:47.040 --> 09:56.265 [SPEAKER_00]: While we strive to bring you accurate and up-to-date content, it's important to note that a lot of this is mixed with opinions, stories, and ideas not supported by mainstream science or medicine. 09:56.845 --> 10:02.008 [SPEAKER_00]: Any advice or suggestions should not be considered a substitute for professional medical advice diagnosis for treatment. 10:02.688 --> 10:07.931 [SPEAKER_00]: Always consult a healthcare provider before making any decisions about the health and wellness of you and your family. 10:08.492 --> 10:11.353 [SPEAKER_00]: Remember to that what works for one person may not work for another. 10:11.913 --> 10:15.916 [SPEAKER_00]: And just as we promote on the show, each person is responsible for their own health decisions. 10:16.676 --> 10:20.713 [SPEAKER_00]: Thank you for tuning into the Real Weightless Coach podcast, and now the next episode. 10:21.034 --> 10:21.416 [SPEAKER_00]: Here it is!