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Micro wisdom delivered to your ears every morning in voice notes ranging from 3 to 15 minutes long. Wisdom on how to live a healthier and more fulfilling life. Every podcast will ground you in the present moment to ensure you know what's important, the here and now.
Hello. Good morning. So Easter is over, which means you're either 97% Easter egg right now, maybe a 1% Easter egg, didn't have any, feeling terrible, feeling good, got your steps in over Easter, didn't you know, there's a lot of variance going on. And the fact is, it doesn't matter what happened because today's a new day and you're gonna have to sort yourself out, pick yourself up, and go again no matter what. So whoever's doing the lock in challenge, you're a you're a weekend, basically, just over the weekend, the question to ask yourself is who are you becoming?
Speaker 1:Not like, did I lose all my weight? Have I reached my goals? Blah blah blah. No. What has your actions said about you in the last week?
Speaker 1:And it's quite good that the week leading up the first week you've been hit with Easter weekend. Friday, Monday, lots of chocolate about, you know, saying yes, no understanding yourself. Did you go down the path of I can't eat this and I'd feel bad. I'm an idiot. Did you say I'm gonna have chocolate?
Speaker 1:It's only a few days, you know, and it's not not gonna be the the end of me. Like, you know, maybe write down how you how you cope with it because the reality is the way you should cope with it is I wanna be active. I'm gonna try and get my steps in and move around. I'm still gonna do that because it helps my day. It makes my day better doing that.
Speaker 1:This is a fact. Getting out the house, going for a walk, whether it's with your kids, your family, friends, whatever, improves your day. It's a fact, Walk in, just get your mind going. But the other part is how many times do you catastrophize? Because if you catastrophize a lot, you gotta work on that.
Speaker 1:You gotta work on that. You don't need your stress response to it. The stress response is a beautiful thing used in the right context. When it's short term for you to escape from danger or fight for your life, unbelievable, focus is sharpened. Energy is pushed to the major muscle groups, heart is pumping, adrenaline to the body, you can take on the world.
Speaker 1:You used to worry if you had a bloody half an Easter egg or an Easter egg more than you wanted. Not the right use of it, guys. Come on. We can't be doing this. That's really to focus on.
Speaker 1:So let me know which which way you went. But regardless, you know, you've got to go today. And one story quote is that if you want to improve, you've got to be content with being thought to be foolish, you know? So I think it's important that you look at thing, know, yeah, you collect the data. Is are you a fool for collecting data and not adjusting down and maybe hitting your goals?
Speaker 1:No. You're collecting it. You're learning something, you know? Maybe if you're like, what's point in doing this? Why are you why are you doing this?
Speaker 1:Why are you content with eating? I thought you meant to be on a diet. I thought you meant to be you know what people say? No. No.
Speaker 1:I'm just, hey, chill out, Taking a few steps. I'm I'm adjusting. I'm looking. I'm being aware. That's a step for me.
Speaker 1:So, yeah, it's about picking stuff back up now no matter what, and I think it's important. And just do the thing, you know? Just get on with today. Don't debate or what I should just just get on with stuff, you know? A lot of people are delete alleing or maybe I've lost momentum now.
Speaker 1:The point is, and I think is important for everyone, regardless if you're in this challenge or not, you're going to have different parts of the year where you're not going to be able to stick to your target. This is fact, man. Why do you think you're going to stick to your target every day? You're a fool. There's no way.
Speaker 1:Don't beat yourself up over it all. You know, like a lot of people do. A lot of people are gonna beat themselves up over it. And I think it's gonna cause a lot more issues by just doing now than not. And what may happen now is if you have eaten a lot of chocolate, you might find that today might be craving chocolate again or craving is this more common?
Speaker 1:And you might feel like you're hungry, okay? But you're not hungry. You're not hungry, you're just craving chocolate, okay? And you might think this hunger signal is like an emergency. Okay, a lot of us think this.
Speaker 1:I feel a bit of hunger. Oh my god. I need the chocolate now. You need this calm down. Go for a walk.
Speaker 1:Phone someone. Do something else. Drink some Pepsi Max. Whatever sweet sweet tooth. Try and overcome and not just immediately react to these feelings.
Speaker 1:You can have overeating more calories in the weekend than normal, you know, because you will tend to think, you know, a lot of people will say, I haven't eaten chocolate in weeks and I don't feel like I need to eat it anymore. It does happen. And then when you go back to eating a certain amount, you feel like the next day, the next day I want a bit, I a bit, and sometimes you're like, oh, it's overwhelming. But it's not genuine danger hunger. You know, when you're in a deficit, a sign of being in the deficit is you might feel a bit of hunger.
Speaker 1:That's very normal. It's normal to feel some hunger in a deficit. In fact, you probably should feel some moments of hunger and understand the difference between hunger and craving. Hunger, a genuine need for some kind of vitamins, minerals, energy, whatever, right? And craving is just it's a thing of the mind.
Speaker 1:You can crave as you can desire loads of things. You can desire loads of things. You make no difference. It's just the hedonic treadmill keeps going. You know, Brit just keep one and more and more and never stops.
Speaker 1:It's food and then it's this and this that and this this and this. I just never stop. So is the answer to just feed the treadmill and never stop? So is the answer to actually look at it for a second and be like, hold on, what's going on here? How can I deal with this craving as an impostor for hunger?
Speaker 1:And if I do, know, give in essentially to this craving, does it actually fulfill the craving? Or does it just move on to the next object? And it just moves on to the next object, which may be more food, which may be something else, which may be on it to go this, I need to do that. So we have to ask ourselves, and this is one of the stoic lessons, is that it's one of the quotes is that wealth consists in not having great possessions. It's in having few wants.
Speaker 1:So it's really talking about like the craving element we have, letting that take over you, which it does for many people craving of holidays, craving of looking better, craving of followers, craving of attention, craving of satisfying boredom and all this stuff. If you're not careful about that part of your mind, and it just takes over you day after day, whatever you whatever you see or hear, if you you have a craving for something, you are essentially a slave to whatever you see. Basically, you got to protect, you got to guard the mind. The gate of the mind has to be guarded. You can't just let this stuff in so easily.
Speaker 1:You can't let yourself go in the mornings, go on social media, see someone with abs being like, oh my god, I'm on zero carb and I'm doing the fast for fucking fasting for fourteen days and drinking just water, you know. And you think, my god, that's what I need to do. When you wake up, you think I'm not doing that. My weight loss is so slow. No, and maybe should do that.
Speaker 1:She looks amazing. And then you wake up and you decide I'm gonna I'm not gonna eat anything today. Okay. And then you've already your days are already being changed. You've already decided your day is not controlled by this thing you've seen on social media.
Speaker 1:Talking about some ridiculous, silly diet because you're not moving at the pace that you think they've moved up or you need to move up. See comments all the time. Oh, my weight loss is slow and my calories haven't been adjusted. Like should they be adjusted by now? They'll adjust when your weight loss plateaus.
Speaker 1:Your weight loss is still going on and cranking on slowly. That's fine. Just accept the pace. We cannot control the exact pace of weight loss or fat loss for people. You can't control it yourself.
Speaker 1:Okay, it's hard to do so. So there's no point in trying to put too much emphasis on the exact amount you're going to lose. Who are you becoming is more important than the exact weight loss you're producing. And when you are becoming someone who's more aware, who's more rational, who doesn't catastrophize, who isn't thinking food is good and bad, understands that concept, understands the fundamentals of this calories importing the steps and everything else is noise. Okay.
Speaker 1:And understands that life is different. You got different seasons, you're to go through different parts of your life throughout the year and you can't stick to the same essential consistent plan. Consistency isn't I'm going to have the same exact day every day. Consistency is I'm just going to show up and try and be the person I want to be each day. That's really what a consistent person is.
Speaker 1:And sometimes you can't be the person you exactly want to be. You try hard some days, this and all that. And it's fine. Some seasons are more difficult than others. Sometimes the winters are harder than others.
Speaker 1:Sometimes it's horrible. Sometimes the winter is longer. And summer comes in the summer's not as good as used to be. Sometimes the summer's also good, you know, like these these are forces outside of our control essentially. A real good quote I like is you can't change the wind, but you can change the direction of the sail.
Speaker 1:Okay. Jim Rohn said this. So perfect analogy. The wind. The wind is bad.
Speaker 1:No, it's not good. Well, can't control the wind, bro. But change the direction of the sail and you can utilize it, you know. It's the same concept in jujitsu. You use someone's forces against them.
Speaker 1:All of these types of stuff is is seen everywhere. So, yeah, you don't really wanna don't really wanna be bogged down in these things that I just mentioned that don't matter. Okay? It comes to really focusing today on how has craving, how much control has this craving got on me from many different angles? How many times am I comparing myself and then in my days be run by things I see on social or through gossip or through the TV or through the radio?
Speaker 1:Like genuinely today, have a think about how many times you decide or might think about changing things because you've seen or heard it. And I'm not saying like, obviously, listen to this podcast. Hopefully, it reinforces that you're going to go on track against apps and all this stuff. Right? But I'm talking like drastic urgent changes you feel you need to do because you feel behind or you feel you're doing something wrong.
Speaker 1:You know, have a think, have a have a stock take essentially what's happening in the mind. I think it's an important thing to do, especially today because today's topic is really. We've come from a bank holiday holiday period, and there's a lot of you in different positions. Can we be the decatastrophizes? Maybe it's a band name for us.
Speaker 1:The decatastrophizes. What I mean? We could be that. Are you gonna be that today? Are you gonna decide to be that?
Speaker 1:Or you're gonna decide to flip out another panic and oh my god, no way I've ruined it. La la la. Are you gonna run away and do that and waste time? It's up to you. You can you can really decide in the attitude towards today Depending on what's happened.
Speaker 1:But yeah, so remember hunger this craving is not an emergency. This soft hunger is not going to be an emergency. You're gonna have some of you are gonna have to really have a balance today because you're gonna feel maybe a bit higher hunger levels than before. Be tranquilo, as they say in Portuguese in Brazil, tranquilo or tranquila. Be steady.
Speaker 1:If you can keep your head when all around you are losing theirs, I'm blaming it on you. What a poem. But anyway, keep a cool head today. Do the mindset thing about the cravings, how many times you try you nearly get swayed. And then let's chat about it in the groups.
Speaker 1:I'd love to hear about your stories about handling it and don't catastrophize.