The number one question I receive from women is how to start losing weight. I constantly receive emails and messages on social media from women over 35 asking how to get started with weight loss.
I almost never know these women or know nothing about their diet history or health.
However, I can always tell in these messages that the food is not the real problem for these women.
The food is just a symptom of something else going on mentally and emotionally for them. Not to mention, many of these women have years and decades of yo-yo dieting and they now have a disordered relationship with food and their bodies.
In this Dish On Ditching Diets podcast episode, I share one particular message I received recently from a woman on Facebook requesting a food plan and how to begin losing weight.
I break down this message for you so that you can see how a food plan won't fix the issues this woman shares in her message to me.
I'm sharing this as an example for you as I see the same issues repeatedly with women and hopefully, you will finally see in this episode that just knowing what to eat or having the "right" food plan won't fix the real problems with your weight and food.
You will additionally hear the questions I would ask this woman if I were coaching her and you can use these questions to self-coach yourself to critically analyze your own situation.
There is a wealth of information you can learn from simply taking the emotions out of your situation, tying your weight to your self-worth and stepping back and analyzing your own journey.
This information can greatly help you move forward and fix what's the real problems in your weight loss journey!
In this episode, you will also learn how to start losing weight. There is much nuance to this which is why coaching is always so helpful to get the individual support you need; however, this will give you an idea of some things to begin working on right now to start losing weight.
I also share three actionable steps to get you started with weight loss.
P.S. it includes breaking up with the scale!
Listen to this Dish On Ditching Diets podcast episode for more details so you can get on the path of permanently starting to lose weight now!
In this Dish on Ditching Diets Podcast Episode, You Will Hear:
- The #1 Question I Constantly Receive From Women
- Example Letter From A Woman On Facebook
- Why Your Issues With Food Are A Symptom Of Something Else
- Do You Have A Habit Of Being Judgy Towards Yourself?
- Are You A Perfectionist, Have An All Or Nothing Mindset?
- How To Self Coach To Figure Out What Causes You To Regain Weight
- How To Start Losing Weight
- 3 Actionable Steps To Start Losing Weight
- Why You Must Break Up With The Scale
Related Dish On Ditching Diets Podcast Episodes
- All Or Nothing Mindset - Episode 5
- Dropping Self Judgement To Lose Weight - Episode 63
- Stop Restricting Food To Lose Weight - Episode 75
- Fix Your Hormones & Do The BASICS - Episode 76
How To Start Losing Weight Podcast Show Notes
Hello Friends! Happy New Year! I hope you’re enjoying 2023 so far. I hope you enjoyed the holidays and I ESPECIALLY hope you’re not doing a restrictive diet this January because you think you need to get yourself under control.
Restrictive diets are ones that you cannot do until you’re 85 years old. They are diets that unsustainable long-term. Diets like like Optavia, Jenny Craig, Medifast, Keto, Atkins, Carnivore or doing an extremely low-calorie diet like an 800 or 1200 calorie diet which I see so many women doing and damaging their thyroid and hormones in the process.
Listen, some of these diets do have a time and place like Keto this diet is ideal for those with epilepsy and is scientifically back by research. If you are morbidly obese like 500 or 600 pounds or more, then doing an extremely low-calorie diet like 1200 calories is generally recommended because you are at risk of dying.
Losing weight is life or death situation for you at that size so reducing weight rapidly is generally recommended. But the majority of you do not have epilepsy and are not morbidly obese, yet many of you are doing these extremely restrictive diets.
That all or nothing thinking needs to stop if you want to make this the last time you lose weight. You have to get out of this all or nothing thinking which I talked about in episode 5, but I am going to talk more about that today too!
Speaking of today – we’re talking about How To Start Losing Weight. I’ve been getting this question from women a lot. Instagram and Facebook messages, emails from my email subscribers.
I mean this is a constant question I get. Tell me what to do. Tell me how to start losing weight. Tell me the exact food plan to eat to lose weight. Just tell me what to eat!
I talked about What To Eat To Lose Weight in episode 68 and that episode is amazing. One of the best I think I’ve ever done so I really encourage you to listen to episode 68 because I’m not going to talk about what foods to eat today.
So, I’m going to give you my advice on How To Start Losing Weight, but first I want to share with you an example of one message I received recently on FB.
"How can I get weight loss started? I have denied myself food for so long that I struggle to get even 800 calories in. I am fat and 66. I have always been thin up until 15 years ago. My sense of portion control is off as I think I’m eating a lot, but it isn’t much at all. You seem to make the most sense. Is there a daily, weekly plan I can follow? I don’t care about food, so I’ll eat whatever you tell me to."
Okay, so there’s a LOT here!
Number one – she is contradicting herself. On the one hand she says she can barely get 800 calories in and on the other hand she says I think I’m eating a lot and that my portions are off. This makes no sense. If she is truly eating 800 calories every single day for 30 days, she would lose weight.
I’m not recommending this by the way, most women should never be eating these few calories, but she’s not really eating 800 calories every day. She’s just not aware of it.
She might be trying to eat 800 calories for a few days like during the week for example then maybe she overeats calories and eats something like 3000 calories on the weekend. So, on average you’re not eating 800 calories, you’re eating 1400ish.
Number two – she talks about how she has denied herself food for so long which I interpret that as restriction. Remember I talked about in episode 75 how restricting food causes people to overeat.
We can always restrict food temporarily, but long-term that strategy bites us in the butt and we overeat. It’s just psychologically what happens with long-term food restriction.
So, this tells me she has a disordered relationship with food and a lot of FEAR around food which is probably why she says she barely gets herself to eat 800 calories.
Fear does crazy things to us psychologically and when it comes to food, we start to do stupid things that are harmful to our bodies when we are scared.
Number three – I am fat and 66 is what she says. The fact that she said I am fat tells me she has a lot of strong negative feelings about herself. A lot of internal judgement and shame over this weight.
And THAT judgement and shame is the biggest, biggest problem that gets in the way of losing weight. I talked about dropping self-judgement to lose weight in episode 63, which by the way all the episodes I mention I always link them in the show notes for you so you can go listen to them.
So, she’s scared of food, has a disordered relationship with food and lot of negative feelings about herself, strong judgement, and shame yet she’s asking me for a daily or weekly food plan to follow. She even says she doesn’t care about food; she’ll eat whatever I tell her to eat.
Ladies I want you to think about this with your smart brilliant brain. How does a food plan solve THOSE issues? It doesn’t….
And this is where so many women go wrong. They think if they have the right eating plan that this will be the answer to their problems. It’s not.
How does the right eating plan fix your fear of food? How does the right food plan fix the judgment and shame? How does the right food plan heal your disordered relationship with food and yourself?
It doesn’t. Yet that is how so many of you try to fix your weight problem. Your weight problem is not about the food. It’s about whatever is going on internally – mentally and emotionally for you.
Your behavior with food is a symptom of what’s going on internally with you.
If I were coaching this woman, I would be asking a lot of questions to dig into this, and this is what you can do with yourself too. Like I would ask her what happened 15 years ago that she thinks caused this weight?
She said in her message that she was thin up to 15 years ago. What happened? Something clearly happened. Something clearly changed in how she eats.
When I ask women I coach these questions, I always hear things like this - someone in my family passed away and it was heartbreaking and traumatic, or I went through a divorce, my child was sick, I had to become a caregiver to a loved one, I lost my job, I was in an accident, I found out my husband was cheating on me, my child grew up and moved out of the house.
These events were triggers that caused you to do things with food and alcohol that you were not doing previously.
The weight gain is merely a symptom of all of that stuff that you chose to deal with by comforting yourself with food and alcohol.
What is interesting is when I coach women on this stuff, they never put the pieces of the puzzle together until I ask these probing questions. Because they just think it’s about the food.
They just think if they have the right food plan, the right calories and someone just tells them what to do, that they’ll just follow the plan and magically lose weight.
But that never works. You will follow the plan for a short period of time but then you will eventually stop following the plan because the plan isn’t fixing the terrible relationship you have with yourself and food.
The food plan or calorie number won’t fix your fear or self-judgement.
That is no different ladies than you doing an extremely restrictive diet like the ones I mentioned earlier. Me giving you a food plan would be no different than a restrictive diet like Optavia.
I might as well tell you – go do Optavia. It doesn’t fix the real problems. It’s also not setting you up for keeping weight off forever.
I see this all the time with my clients. I give them some really easy guidelines for what I want them to include in their meals like adding more protein, but if they are someone who has a lot of judgement about themselves, they very easily slip into the all nothing thinking and sabotage themselves.
So, in the beginning it’s easy - they’re doing their food journals and they’re adding protein to their meals but then somewhere down the line there’s suddenly no food journal. Suddenly they’re not working on protein.
Because usually they had a bad day. Something happened. They didn’t follow their plan so then they threw themselves in a swimming pool of self judgement and beating themselves up and instead of pulling themselves back up and following the plan, they spiral out of control.
Why? Because a food plan doesn’t solve self judgement and perfectionism.
That would be like having a flat tire, getting mad and slashing all the rest of your tires. That’s all or nothing thinking. That’s how most women approach weight loss and creating a healthier lifestyle.
They slash all their tires and drown in their own judgement and shame, yet they would never slash all the tires of their car.
They would fix the one tire and move on. But most women do approach weight loss from that all or nothing thinking.
And I also believe many women are pursuing weight loss to get away from their own self judgement. If you have a habit of being judgy towards yourself or having really high standards for yourself then even once you lose weight, you will still be hard on yourself.
You will discover that losing weight won’t be enough. You will still pick on yourself and still be judgy towards yourself.
If you have a habit of judging yourself, beating yourself up and getting yourself, all wound up because you messed something up, you will never stick to any food plan until the day you die. You will always be on and off a diet.
Because you’re in that all or nothing mindset and it’s all because of your own self judgement. You make yourself feel miserable with your own negative thinking about yourself. If that’s you, no food plan is going to solve THAT problem.
This is why I don’t give my clients food plans and I will never hand out food plans or food rules to anyone because they fix nothing. They teach you nothing!
And you’re not going to like all the foods I like. This is also why I dive into mindset with my clients. That is what makes my program unique.
Because the shame, the guilt, the negativity will always get in the way of you taking care of your health and having your own back.
One of my clients a few years back, had an intense history of binge eating and being very hard on herself. On our last coaching call she told me how much relief she finally felt that she could go out to a restaurant with her family and eat a normal meal.
Previously, she would go to a restaurant and order a salad she hated because that was what she “thought” she should be eating to lose weight.
That what most of us do – we’re like I should be eating a salad because I should try to lose weight. Then you wonder why you never feel motivated to do anything healthy for yourself?
It’s because you’re trying to force yourself to eat things you hate to lose weight!
On our last call this client told me she ordered a sandwich that she loves. Her favorite sandwich! She asked for the dressing for the sandwich on the side and only ate half the sandwich.
Wrapped up the other half and brought it home and how amazing she felt that she could order something she enjoyed and enjoy the experience with her family.
In the past she would never order it out of guilt feeling like she needed to lose weight so she would make herself feel ashamed and tell herself she should eat the salad instead.
Then she eat the salad and binge sometime later on because she felt so deprived.
And if she would order the sandwich she would eat the entire sandwich and overeat at home because she felt guilty for eating something at the restaurant that she actually enjoyed.
All judgy thoughts. You see that?
This is what a lot of you do. You do order something you enjoy and you judge yourself for it. I should have known better, why do I keep doing this to myself? I’m never going to lose weight eating that. All those judgement thoughts come roaring in.
Or you think you should be ordering the perfect meal – the healthiest, cleanist thing and you force yourself to eat that thing that you don’t even like, but you do it because you think you should be eating it to lose weight.
Then you get resentful and mad that you can’t eat anything you like and somewhere down the line you overeat because you’re so resentful and mad then you judge yourself for overeating which just feeds into this whole viscous cycle.
Yet in your mind, you keep telling yourself you just need a food plan to lose weight. How exactly does a food plan fix all THAT? It doesn’t!
It’s like putting a Band-Aid on a leaky faucet. Like a Band-Aid doesn’t fix that. These are situations where you need guidance and strategies.
You need a new way of thinking. But most of you keep thinking you need a food plan. A food plan does not fix these problems.
We are not taught through years of dieting that our thinking needs to change. Instead, what diets have taught us is that we need to punish ourselves and force ourselves to eat foods we hate to lose weight.
You can’t force yourself to eat foods you hate until you die because whatever food plan you follow to lose weight, you will have to continue doing to keep weight off.
I’ve never signed up for a diet where they were like okay let’s talk about what happened that caused you to gain this weight in the last 15 years.
What’s been going on for you and how have those things impacted your eating and behavior with food? What’s your diet history look like? How many diets have you done?
Are you scared of eating certain foods? I don’t know any diets that do that, but I surely do that with my clients.
And there are diets out there that toot that they are “mindset” diets like Noom. Noom is just a bot giving you tips that literally you could google. It’s a joke.
They’re not truly diving into your background and history to solve the real problems for you.
So now you know a food plan doesn’t fix anything and it doesn’t solve your real problems and it doesn’t solve your weight long-term. Stop asking for food plans. Got it! Okay..
Now that we agree that a food plan doesn’t solve anything, how do you get started? How do you start losing weight?
Well, it depends. It depends on where you are in your journey. I’m going to give you the general scenario I see women I coach in.
You don’t exercise or rarely/inconsistently do so, you don’t know if you’re eating enough protein, you’re not really aware of protein/fats/carbs and balancing your plate.
You have a lot of self judgement, tend to sabotage yourself easily and have done a lot of diets.
If you are in this scenario, you need to first work on mastering what I call the BASICS. I spoke about the basics in podcast episode 76.
Daily 30-minute walking, drinking water, adding protein to all your meals, add a fruit or vegetable to each meal, strength training 3-4x weekly, sleep routine, eating meals on a consistent schedule, working on the triggers to why you overeat, working on your perfectionist mindset, self judgement and all or nothing thinking.
A lot of women are attempting to lose weight and have none of these basics down. They try to jump into calorie counting or some other diet but have ZERO basics down.
You can’t keep weight off permanently if you don’t master the basics FIRST. Stop trying to put the cart before the horse!
It’s like building a house. Would you ever build a house without pouring the foundation? No – the house is guaranteed to fall down without a foundation.
That is how most of you are trying to lose weight. You’re trying to put up the structure of the house without a foundation.
You’re trying to lose weight without any structured healthy habits, and you use the scale to sabotage yourself.
You get on the scale after 2 weeks of doing something good for yourself like a 30-minute walk each day then get mad when the scale isn’t going down.
You also live firmly in that all or nothing mindset. You don’t have a plan for dinner so you take the kids through the drive thru and instead of thinking to yourself how might you slightly reduce the calories and still eat something you enjoy; you say screw it and don’t even attempt to make it slightly better, so you overeat then feel bad about yourself, there’s a lot of judgement, negative self-talk and you are off your plan for weeks.
That is living in the all or nothing mindset and you have to get out of that mindset if you want to make this the last time you ever lose weight.
For those of you like this, I recommend 3 things to get you started. First and foremost, stop using the scale because you’re abusing the scale and not using the scale the way it’s meant to be used.
You’re using it to beat yourself up and self-sabotage. Stop getting on the scale. You are not ready for the scale YET because your focus should not be on weight loss YET.
I know some of you don’t want to hear this, but if you want to make this the last time you lose weight you have to listen to what I say.
Accept where you are right now and let go of losing weight. Focus on building your foundation – your habits. Those basics!
Right now today you have to work on this pre-work that needs to be done to set you up for losing weight. And some of you will lose weight as you practice your basics. Many of my clients do!
The second thing I recommend is you sit down with a pen and paper and you do some self-coaching. Ask yourself some probing questions.
If you didn’t have a weight problem 15 years ago what happened 15 years ago that caused the weight? Write your story over the last 15 years. If you’ve been dieting all your life and lost weight and gained weight over and over again, why do you keep gaining the weight back?
What causes the weight to come back? What happens or what do you stop doing? What were you doing different while you are losing weight that you were not doing when the weight came back? Write it down.
You can get tremendous insight into the real problems you need to solve for in your journey just by doing some self-coaching.
Number three. Start by simply writing down what you eat each day. I don’t recommend tracking calories if you are like the examples of women I described today.
I recommend you simply write down what you eat every day for 30 days. The challenge is many of you will struggle to do that because you will have a lot of judgement about yourself and the food you eat.
You will not want to write it down, but I encourage you to just see it as data.
As for the other basics you have to master, pick one thing and only do one thing like maybe adding a vegetable to every meal.
Once you have really mastered that one thing then and only then do you add another habit. You don’t try to do all the things at once because you will get burnt out and give up.
If you listened to podcast episode 52 where I talked about my own 80-pound weight loss in 2009, I started just with a 10-minute walk and I let go of the mindset that I had to lose weight in the beginning.
I just wanted to feel stronger, fitter and better and walking helped me feel that way. For the first few weeks, all I did was a 10-minute walk, and I DID NOT GET ON THE SCALE.
I was successful because I dropped the expectations of rapid weight loss and shifted my focus to building habits and only working on one habit at a time.
Once you have mastered your basics, then and only then are you ready to start working on weight loss and getting into a calorie deficit and like I said many of my clients do lose weight as they work on their basics.
But this is one of the huge benefits to coaching is that someone is walking you through the journey and holding your hand and telling you what your expectations should be.
I really believe if you have a lot of the mindset hurdles like I spoke of today that coaching is going to get you there much faster.
I mean most women aren’t sitting around thinking how amazing they are. Most women aren’t having the conversation with their friends about how great they are, how awesome their lives are and how grateful they are for their amazing, awesome life.
Like when you get together with your girlfriends are you like OMG you wouldn’t believe how great my life is, how awesome this thing is and what an amazing, awesome life I live?
No! Most of us are nit picking ourselves apart.
Most women aren’t thinking to themselves at night about how proud they are that they wrote down their food and added a vegetable to each meal.
Most women will have the negative conversation of it’s not good enough. You know you’re never going to lose weight this way.
You ate that cookie today and drank 3 glasses of wine. How are you ever going to lose weight? You know weight loss is going to be so slow this way. You should get on the scale and see where your weight is. You’ve got that trip coming up in May.
How are you ever going to wear shorts for the trip this way? This isn’t working – you really need to get yourself under control.
Most of us have like a soap opera running in our brains all day and it gets magnified at night – you know soap operas are ultra-dramatic.
That’s the female brain ultra-dramatic and THAT is what I call stinky thinking. That stinky thinking drives your motivation into the ground.
So, if you’re making yourself feel terrible with your own stinky thinking coaching is going to be most helpful otherwise you may find yourself spinning your wheels for years to come.
Once you have really mastered your basics and you’ve been doing them consistently, I’d say for 3-6 months or more that is when you start focusing on weight loss and getting into a calorie deficit. Remember a calorie deficit is the only way our bodies lose fat.
There are many ways to get into a calorie deficit. All diets and food plans are simply ways of getting you into a calorie deficit.
I personally think the easiest way is tracking calories and protein, but tracking is not for everyone, and some women go crazy with the numbers and do stupid things with their calories like setting their deficit at something ridiculously low like 1200 calories because in their mind they believe it will help them lose weight faster.
You always want to lose weight and get away with eating as much as you can to protect hormones, thyroid and metabolism and so you’re not starving.
If you set your calories too low, you’re setting yourself up for failure in my opinion because the body will always adapt it’s just a matter of time when that will happen which is commonly referred to as a plateau.
If you plateau at 1200 calories, you have nowhere good to go from 1200 calories and that will make your journey longer and harder.
I personally think the easiest way to get into a calorie deficit is to manage calories and protein and you don’t have to track in an app to do that.
Some of my clients do track calories in apps and others simply focus on the portion sizes and guidelines for their meals and snacks that I give them which is just a way to control their calories.
But I also think there is a lot of benefit to tracking in app because educationally it teaches you so much about food. You really start to learn about portion sizes and what foods have the most protein, what healthy foods have a lot of calories, etc. when you track in an app.
That is if you actually track and measure your food. I had a client last week who I guess just decided she wanted to track her calories even though she is nowhere near ready for tracking or a calorie deficit. We are still working on her basics.
After some discussion with her, I found out she didn’t track her alcohol consumption because she was judging herself and thinking she should have known better and not be drinking so much so she just didn’t track it.
I also found out she was guessing at how many of some of the other foods she was eating like rice and protein.
She wasn’t actually measuring so she’s not actually tracking her calories. We know from research people underestimate calories 20-30%.
That’s a lot and this client example is a good example of how that happens.
But this goes back to my point earlier, you must build your foundation before you lose weight. Master your habits BEFORE you lose weight.
If you can’t track your alcohol without judgement, you must work on your mindset first.
And if you’re not measuring out certain foods then what’s the point of tracking calories? They’re not accurate! And I do think probably a lot of women are in this type of scenario.
They are tracking calories, but they are sabotaging themselves with things like I described here. I mean if you drank alcohol and don’t track it, it’s like you’re trying to get away with it behind your own back.
Your body knows you did it, you know you did it, tracking it isn’t going to change that!
So, tracking your calories and protein. I do have a free calorie and protein calculator on my website that will give you an idea of where your calories and protein should be.
Should being the key word here. SHOULD…so you can check that out however, keep in mind there are MANY NUANCES to the numbers but many of you are not ready for a calorie deficit yet.
Most of you need to work on your basic habits FIRST. Get your foundation down FIRST.
I wrote an Instagram post awhile back that says weight loss requires a calorie deficit. Before you attempt a calorie deficit, work on eating 3 balanced meals a day, reducing stress, sleep, drinking more water, walking 10k steps a day and not giving up after a bad day.
Once you got that down, let’s talk calorie deficit.
I feel like a broken record saying these things over and over again, but I keep getting these messages from women wanting a food plan and thinking the food plan is going to solve their problems.
Like we talked about today, it’s not going to solve anything long-term for you. Truly there is not shortcut to this stuff if you want lasting change.
And I want to leave you with this final thought.
Many of you have gone years and years not paying attention to your nutrition, exercise or habits never thinking twice about the time that’s passed, but then you get mad in 2 weeks, 2 months or even 6 months because you’re not at your goal and you throw in the towel. Ask yourself if that makes sense.
Let me tell you something. Your hard work is not for nothing.
Fat loss takes time. Lots of time!
People who want to heal and figure this out for good, lose weight for good are committed to however long it takes, and they figure out how to make small changes to what they eat to make it slightly better and lower in calories than drastically restricting or cutting things out.
If you go to the drive thru with your kids, figure out how to make what you normally get a little better or how to reduce the portion size a small amount.
Most women tell themselves that’s not good enough so they wouldn’t even try to do that. But the small changes you dismiss in the moment are actually the things that overtime transform you.
If you look at the recipes on my website, you’ll notice this is exactly what I do with my recipes. I make small changes to traditional recipes to slightly reduce the calories and to add some nutrition.
All this stuff I’m talking about takes time. It takes time for you to learn. Do you think I woke up and just knew how to do this stuff when I began my journey?
I spent years learning it on my own and everyone needs to learn this if you want to make it the last time. You have to go through that learning process.
Many of us have years and years of dieting and the dieting and restriction you’ve done has created a lot of disordered thinking and behavior with food.
Most of us think fat loss is just about the food, but I will always stand by my argument that most of it is our mindset. Food is just a symptom of a larger – underlying issue and dieting just perpetuates this issue.
For instance, the perfectionist standards we set ourselves to. Ladies we grade ourselves with an A or an F with our nutrition each day because diets have taught us, we are either passing or failing.
We forget there’s all these other grades in between. So, if we can’t be perfect, we do nothing. Nothing to support ourselves. That goes back to the all or nothing thinking.
Another example of how dieting impacts our mindset is fear of failure. Our experience has been that we’ve failed so many times on a diet that the next time we think about trying we’re scared of failing.
This is called learned helplessness in psychology. When we want to heal and change, but our FEAR is so strong that it holds us back from working towards healing.
Another example is self-judgement. Women are so dang hard on themselves.
You go thru the drive-thru and choose a grilled chicken sandwich instead of a fried chicken sandwich and you still beat yourself up for it not being good enough.
This is what I mean! Food isn’t the problem.
Food is just a symptom of what’s going on in our mindset and until you fix that stuff weight won’t stay off!
So, you’ve got years and years and years of having these deeper issues going on with your mindset and yet you still think you should have it all figured out in 2 weeks, 2 months or even 6 months.
You think if I just count my calories or macros or have someone give me a food plan and tell me what to eat, I’ll be able to do this.
If you know you’re doing something awesome for your health, why are you sabotaging yourself? Why do you keep telling yourself it’s not good enough?
Why do you keep telling yourself it’s taking too long? I know why, but do you? I mean really do you get how detrimental this mindset is to your overall wellbeing?
Quit giving up before the magic happens just because it’s not happening fast enough for you. Keep going! What other choice do you have?
Do you just give up and keep spinning your wheels for years to come?
Stop beating yourself up for not being where you unrealistically think you should be with your perfectionist – all or nothing mindset.
And STOP asking for a food plan!
I’ll talk to you soon…