WEBVTT NOTE This file was generated by Descript 00:00:05.952 --> 00:00:06.552 Lindsay: Welcome. 00:00:06.552 --> 00:00:12.042 Welcome to today's Lifting Lindsay podcast episode where we are gonna 00:00:12.042 --> 00:00:19.722 be talking about how decision fatigue is actually killing your fat loss. 00:00:19.842 --> 00:00:20.532 Yes. 00:00:21.012 --> 00:00:28.932 You heard that decision fatigue may be the one thing that can really throw 00:00:28.932 --> 00:00:31.662 off and hurt your fat loss goals. 00:00:32.442 --> 00:00:33.162 Um, so. 00:00:33.477 --> 00:00:40.467 Oftentimes when I talk about fat loss, I really do like talking about there's, 00:00:40.647 --> 00:00:47.817 there's two things we need to get on point really, during any phase in, 00:00:47.937 --> 00:00:51.717 like whether it's fat loss, phase, maintenance builds, whatever it may be. 00:00:52.077 --> 00:00:58.257 In your fitness and health journey, we oftentimes fixate on what's 00:00:58.257 --> 00:01:00.057 needed for the physical right. 00:01:00.062 --> 00:01:06.332 A calorie deficit is needed for fat loss., Energy balance, meaning 00:01:06.332 --> 00:01:10.592 the calories coming in, the, the amount of activity going out. 00:01:10.802 --> 00:01:17.282 If that's balanced, you're going to maintain your body weight. 00:01:18.092 --> 00:01:24.482 If more calories are coming in than energy going out. 00:01:25.472 --> 00:01:28.682 You are going to put on weight. 00:01:29.402 --> 00:01:35.402 So oftentimes we focus a lot on, okay then what do my calories need to be? 00:01:35.762 --> 00:01:38.162 What do my macros need to be? 00:01:38.432 --> 00:01:39.842 What are my foods gonna look like? 00:01:39.847 --> 00:01:41.252 What's my cardio gonna look like? 00:01:41.252 --> 00:01:42.632 What's my training gonna look like? 00:01:42.992 --> 00:01:46.472 We focus a lot on the physical, which is wonderful, wonderful. 00:01:46.472 --> 00:01:48.302 Absolutely great. 00:01:49.682 --> 00:01:52.622 But majority of people. 00:01:54.452 --> 00:01:55.982 Well, let me put it this way. 00:01:56.402 --> 00:02:02.882 The easiest part of coaching is writing the plan. 00:02:04.262 --> 00:02:05.822 That's the easiest part. 00:02:06.482 --> 00:02:10.022 The easiest part of for a client is getting the plan. 00:02:10.982 --> 00:02:18.812 That's actually not the most complex part of it, and people treat it like it is. 00:02:19.997 --> 00:02:24.137 Well, like they fixate on these little tiny things within the plan. 00:02:24.422 --> 00:02:27.017 What, what, when do I need to get my protein in? 00:02:27.317 --> 00:02:30.017 And studies show it actually doesn't matter as long as 00:02:30.017 --> 00:02:31.007 you get it during the day. 00:02:32.327 --> 00:02:32.807 That's all. 00:02:33.047 --> 00:02:33.437 No, no, no. 00:02:33.437 --> 00:02:35.057 It needs to be more complex than that. 00:02:35.057 --> 00:02:36.107 No, it actually doesn't. 00:02:37.242 --> 00:02:40.787 What, what is my nutrition need to look like around my workouts? 00:02:41.207 --> 00:02:43.517 Uh, pre intra and post. 00:02:43.517 --> 00:02:44.417 What, what does that need? 00:02:44.507 --> 00:02:47.807 It actually, once again, studies have shown. 00:02:48.362 --> 00:02:52.322 For general population, population that is not stepping on stage 00:02:52.652 --> 00:02:54.242 for a bodybuilding competition. 00:02:54.512 --> 00:02:56.102 It doesn't matter. 00:02:57.452 --> 00:03:04.292 Choose the pre-workout, the post-workout meal, whatever that you enjoy and 00:03:04.292 --> 00:03:05.732 you can be the most consistent with. 00:03:06.812 --> 00:03:10.382 People wanna get these things really, they really wanna complicate. 00:03:10.922 --> 00:03:12.692 People really wanna complicate these things. 00:03:14.417 --> 00:03:19.547 Because we fixate so much on, well, if I'm not seeing results, 00:03:19.937 --> 00:03:21.437 it's because of the plan. 00:03:22.937 --> 00:03:32.807 I would actually say majority of the time, majority of the time, it is nothing 00:03:32.807 --> 00:03:36.167 to do with the actual plan itself. 00:03:36.647 --> 00:03:39.677 It has to do with the adherence to the plan. 00:03:40.067 --> 00:03:42.407 The adherence to the plan comes. 00:03:43.517 --> 00:03:48.317 Back to the mental factor, the psychological factor. 00:03:50.147 --> 00:03:53.507 Even when women come to me and are like, well, I've been dieting for years. 00:03:55.367 --> 00:04:00.137 The likelihood of you dieting for years is actually next to zero. 00:04:01.037 --> 00:04:02.777 You would be anorexic. 00:04:03.362 --> 00:04:10.772 You would be near death now you trying to diet for years, but not 00:04:10.802 --> 00:04:17.552 mastering the mental psychological approach or game that's going to 00:04:17.552 --> 00:04:19.172 keep you in a calorie deficit. 00:04:19.472 --> 00:04:21.752 That is the net more accurate statement. 00:04:22.112 --> 00:04:26.792 So today we're going to be talking about how decision fatigue. 00:04:27.797 --> 00:04:33.767 Can actually harm our fat loss goals because it influences 00:04:33.767 --> 00:04:35.747 our ability to stay on track. 00:04:36.947 --> 00:04:38.687 What is decision fatigue? 00:04:39.167 --> 00:04:44.547 Well, most people don't realize this, but on average, 00:04:45.867 --> 00:04:53.607 every hour we have to make about 10,000 conscious decisions. 00:04:55.077 --> 00:05:06.597 On average, that stacks up to around 35,000 conscious decisions a day. 00:05:07.497 --> 00:05:13.617 So the other day on Instagram, I shared in stories what, um. 00:05:15.072 --> 00:05:20.292 The creator of, uh, apple, what Steve Jobs did about this. 00:05:21.232 --> 00:05:24.592 I had a few people reach out and say, can you do a fun fact 00:05:24.592 --> 00:05:26.092 Friday on decision fatigue? 00:05:27.082 --> 00:05:28.132 So here I am. 00:05:28.132 --> 00:05:29.152 That's why I'm doing this. 00:05:29.932 --> 00:05:31.282 So Steve Jobs. 00:05:31.867 --> 00:05:36.187 I don't know if you've ever seen him in like speak any recordings 00:05:36.187 --> 00:05:43.687 of him speaking, but he always has on the same exact outfit. 00:05:44.377 --> 00:05:51.202 I can see him right now in it, this black shirt that and this same, pants. 00:05:51.202 --> 00:05:56.272 He always had the exact same outfit and he just bought tons of the exact 00:05:56.272 --> 00:06:00.892 same shirt and every single day when he woke up, he put the same outfit on 00:06:01.252 --> 00:06:08.572 because he said, I have thousands of decisions to make every single day. 00:06:09.532 --> 00:06:12.682 And decisions take time. 00:06:13.342 --> 00:06:15.172 They take energy. 00:06:16.117 --> 00:06:21.697 And what I wear, I do not want to take time or energy of thought. 00:06:22.207 --> 00:06:23.557 I just wanna put it on. 00:06:24.757 --> 00:06:29.112 Well, I have to laugh because my husband took this very literally, you 00:06:29.112 --> 00:06:37.957 guys, he literally, he found these shirts that he loved and he literally 00:06:37.957 --> 00:06:42.427 went out and bought like a dozen of the, the same color white shirt. 00:06:42.427 --> 00:06:44.587 Didn't even wanna think about different colors. 00:06:45.262 --> 00:06:46.852 Couldn't even think about variation. 00:06:47.032 --> 00:06:50.062 He had the, the same exact idea of Steve Jobs. 00:06:50.062 --> 00:06:50.692 He loved it. 00:06:50.992 --> 00:06:54.652 So he went out and bought a dozen of the same white shirt, and 00:06:54.652 --> 00:06:56.422 he wore that every single day. 00:06:57.082 --> 00:06:58.792 And I laugh about it, but he loved it. 00:06:59.882 --> 00:07:04.112 I have taken this concept of decision fatigue and I've applied it to other 00:07:04.112 --> 00:07:08.102 things in my life, including fitness. 00:07:08.672 --> 00:07:11.162 So that's what I wanna introduce to you guys today. 00:07:11.582 --> 00:07:17.822 How is it hurting your goals and what can you do about it? 00:07:19.322 --> 00:07:25.172 Um, in fact, I actually did, when I was researching on this, I, I 00:07:25.172 --> 00:07:29.012 did find some quotes from a doctor that I really, really liked, where 00:07:29.012 --> 00:07:31.652 she talked about how all day long. 00:07:32.492 --> 00:07:34.862 So this is the general concept of decision fatigue. 00:07:35.072 --> 00:07:38.777 It's the more decisions that you have to make in the day. 00:07:39.527 --> 00:07:43.937 As the day goes on and on, it becomes harder and harder or more 00:07:43.937 --> 00:07:49.697 exhausting to keep up the same high quality decision making. 00:07:49.757 --> 00:07:51.707 Like that's, that's the general idea. 00:07:52.937 --> 00:08:00.557 And um, and actually in our day and age, we have to make more 00:08:00.557 --> 00:08:03.467 decisions than ever before. 00:08:04.667 --> 00:08:14.687 But not only that, we have on another layer on top of that, we have the mass 00:08:14.777 --> 00:08:21.317 amounts of constant information coming in. 00:08:22.582 --> 00:08:31.617 We constantly are picking up our phones and jumping on, you know, social media. 00:08:32.772 --> 00:08:36.492 We can pull up any information at any time. 00:08:37.452 --> 00:08:45.072 We just have this constant like hookup right into like this, this 00:08:45.252 --> 00:08:51.162 mass amount of just information being downloaded all the time and, and 00:08:51.162 --> 00:08:53.562 that's wonderful, but it's also not 00:08:55.722 --> 00:08:57.942 so, I mean, think about it right now. 00:08:59.622 --> 00:09:04.782 If you go to a store and you have to wait in line even for two minutes, 00:09:04.992 --> 00:09:09.042 how fast do you pull out your phone and pull up social media? 00:09:10.332 --> 00:09:16.512 So it's almost like our, our brain doesn't have a ton of time where 00:09:16.542 --> 00:09:19.692 we're having, what my husband calls is none thoughts, just none thoughts. 00:09:20.682 --> 00:09:22.722 You're not trying to solve life problems. 00:09:23.142 --> 00:09:27.582 You're not, you're just enjoying the quiet and the calm. 00:09:28.047 --> 00:09:30.027 Of none thoughts, of just like nothing. 00:09:30.837 --> 00:09:31.197 Right? 00:09:31.497 --> 00:09:38.247 It's actually why I love weeding so much, and I love working in my yard. 00:09:39.417 --> 00:09:42.657 I don't listen to audio books. 00:09:42.657 --> 00:09:50.127 I choose consciously make the choice, do not listen to anything, and I'm not 00:09:50.127 --> 00:09:52.917 even thinking a whole lot about any. 00:09:53.127 --> 00:09:55.857 Once in a while I'll, I'll have something that's weighing on my mind 00:09:55.857 --> 00:09:57.207 and I'll, I'll think through it. 00:09:58.512 --> 00:10:06.822 Last Saturday I spent probably six hours in my yard just enjoying 00:10:07.632 --> 00:10:10.842 being there and beautifying it. 00:10:12.492 --> 00:10:16.542 And we don't have a ton of time like that anymore. 00:10:18.017 --> 00:10:23.322 Those who have discovered, um, meditation. 00:10:24.597 --> 00:10:29.067 Understand this because meditation is actually allowing thoughts to 00:10:29.067 --> 00:10:30.687 come in and kind of guiding 'em out. 00:10:31.857 --> 00:10:39.507 It's, it's learning to live in this non-thought stage where we're sitting 00:10:39.507 --> 00:10:44.967 there just, and, and thoughts are gonna come in, but we show them out. 00:10:46.167 --> 00:10:52.317 I think it's one of the greatest tools that people can utilize, especially 00:10:52.587 --> 00:10:59.937 in our day and age where we are inundated constantly with information, 00:10:59.937 --> 00:11:06.177 is we need to find that time and space, but majority of us don't. 00:11:06.207 --> 00:11:09.897 We don't actively look for that, and you have to actively look for it Now. 00:11:10.917 --> 00:11:11.457 You do. 00:11:11.457 --> 00:11:12.327 You have to be. 00:11:13.287 --> 00:11:21.207 You have to intentionally seek it out because so many of us are on autopilot 00:11:21.537 --> 00:11:26.877 where if we sit down for one second, we pull out our phone, watch it. 00:11:26.907 --> 00:11:33.027 Keep a close eye on how often you are taking in information. 00:11:33.507 --> 00:11:34.077 I'm gonna share. 00:11:34.587 --> 00:11:38.817 This is kind of a sidetrack with you guys, but I've actually been thinking about 00:11:38.817 --> 00:11:43.407 how horrible I am at time management and energy management and mental management. 00:11:43.412 --> 00:11:46.497 Like I've been thinking about how horrible I am at this, and the thought came to 00:11:46.497 --> 00:11:56.307 me, um, that, you know, I always say I, I just don't have enough time where I 00:11:56.307 --> 00:11:58.437 spend so much time doing this or that. 00:11:58.917 --> 00:12:03.867 But the truth is, when was the last time I wrote and kept track of. 00:12:04.767 --> 00:12:06.537 Everything I'm doing every minute of the day. 00:12:08.097 --> 00:12:10.977 You know, oftentimes people come to me and they say, well, I'm 00:12:11.007 --> 00:12:12.207 eating this and this and this. 00:12:12.237 --> 00:12:12.867 How do you know? 00:12:12.867 --> 00:12:13.557 Are you tracking it? 00:12:13.797 --> 00:12:14.457 Well, no. 00:12:14.462 --> 00:12:15.687 But then you don't know. 00:12:16.767 --> 00:12:23.757 Then you actually don't know why, because we as human beings are horrible. 00:12:24.537 --> 00:12:28.557 We are horrible at keeping track of these things, and the thought came to 00:12:28.557 --> 00:12:31.407 me, I, I say that so often about food. 00:12:32.892 --> 00:12:36.402 But we're actually really, really horrible at time management too. 00:12:36.762 --> 00:12:39.192 Like we make these things, oh, I can't, I can't go to the 00:12:39.192 --> 00:12:41.292 gym because I don't have time. 00:12:42.852 --> 00:12:49.272 But yet you get sucked into the black hole of TikTok and reels for two hours 00:12:49.332 --> 00:12:52.482 or for an hour, but you don't have time. 00:12:52.512 --> 00:12:53.592 Like really? 00:12:53.952 --> 00:12:58.452 We are horrible at it and, and I will be the first to tell you I am horrible 00:12:58.452 --> 00:13:01.587 at guessing how much I do with my time. 00:13:01.857 --> 00:13:06.507 I listen to my kids, tell me what they do all day long and I'm like, you did 00:13:06.507 --> 00:13:08.577 that for two minutes, not two hours. 00:13:08.877 --> 00:13:13.107 You weren't cleaning your, my favorite was I told my daughter, Hazel, I'm 00:13:13.107 --> 00:13:15.027 setting the timer for 15 minutes. 00:13:15.267 --> 00:13:17.967 Go into your room and clean until the timer goes off. 00:13:18.567 --> 00:13:20.937 She went in and she came out and she goes. 00:13:21.987 --> 00:13:23.847 The timer had to have gone off. 00:13:23.847 --> 00:13:29.217 I've been in there for a half an hour and I, you guys, I've out died laughing. 00:13:29.217 --> 00:13:31.587 I looked at, I looked at the clock. 00:13:32.697 --> 00:13:34.497 Six minutes had passed. 00:13:35.187 --> 00:13:36.687 Six minutes, okay. 00:13:37.612 --> 00:13:42.087 I'm just like, do you know what I can think I'm so much better than my daughter, 00:13:42.747 --> 00:13:44.577 than my 9-year-old, but I'm actually not. 00:13:44.937 --> 00:13:47.397 I'm horrible at guesstimating these things too. 00:13:48.567 --> 00:13:49.767 We just really are. 00:13:49.947 --> 00:13:55.857 So I just kind of want to make you a little aware of where are 00:13:55.857 --> 00:13:57.777 we spending our mental energy. 00:13:57.807 --> 00:14:04.407 So I actually think that decision fatigue in our modern day is real. 00:14:04.617 --> 00:14:09.057 Now we do have some people who say it's not, and they're very adamant about it. 00:14:10.467 --> 00:14:14.877 Um, I believe that with the additional layer. 00:14:15.972 --> 00:14:18.822 Of information constantly coming in. 00:14:19.182 --> 00:14:24.612 That, to be honest, we choose 'cause we're the ones who pull out our phones. 00:14:25.152 --> 00:14:29.562 Looking at social media, have to be, I, I have that problem, I have this, 00:14:30.282 --> 00:14:35.562 I have to constantly be doing or thinking or I, I'm constantly searching 00:14:35.562 --> 00:14:39.312 out for, you know, information too. 00:14:40.452 --> 00:14:42.732 Uh, when I get tired, I just wanna. 00:14:43.362 --> 00:14:48.132 Pull out my phone and go through reels and laugh at cat videos. 00:14:48.132 --> 00:14:49.392 I'm so guilty of this too. 00:14:49.752 --> 00:14:54.282 But decision fatigue in my opinion is very real. 00:14:55.212 --> 00:14:59.112 And it's interesting this doctor was talking about how there are actual 00:14:59.112 --> 00:15:05.832 symptoms that she is seen that those who, , experience decision 00:15:05.832 --> 00:15:10.662 fatigue will actually have more experience feeling physically tired. 00:15:11.442 --> 00:15:14.172 And even experiencing more brain fog. 00:15:14.502 --> 00:15:17.232 Now, like I said, I do believe it's these two layers. 00:15:17.682 --> 00:15:22.302 I believe nowadays we are making more decisions than ever, but on top of 00:15:22.302 --> 00:15:26.682 that, exasperating the issue is the fact that we're constantly taking 00:15:26.682 --> 00:15:32.622 in information and we're not letting ourselves have this peace and this, this 00:15:32.622 --> 00:15:36.822 mental, none thoughts, this mental rest. 00:15:37.152 --> 00:15:37.572 Right? 00:15:38.772 --> 00:15:42.732 So as we go on throughout the day and we're adding more and 00:15:42.732 --> 00:15:46.782 more and more decisions, like, well, am I gonna go to the gym? 00:15:47.472 --> 00:15:49.092 When am I gonna go to the gym? 00:15:49.512 --> 00:15:51.072 What am I going to eat? 00:15:51.342 --> 00:15:52.812 It's another day tracking. 00:15:53.142 --> 00:15:57.252 I'm gonna track, I'm gonna monitor, but what am I going to eat? 00:15:57.672 --> 00:15:58.002 Right? 00:15:58.242 --> 00:16:01.902 It we, we layer on more and more and more decisions. 00:16:02.532 --> 00:16:06.672 So let's learn from. 00:16:07.332 --> 00:16:10.092 Steve Jobs, we don't have to wear the same outfit every day. 00:16:10.992 --> 00:16:11.322 Right? 00:16:11.327 --> 00:16:16.272 Pick and choose which decisions do you want to help alleviate more, and which 00:16:16.272 --> 00:16:19.512 maybe it's, maybe you're not gonna be like my husband Alex, and go out and 00:16:19.512 --> 00:16:26.592 buy this exact shirt, but how can we, how can we take that same principle 00:16:27.462 --> 00:16:30.432 and actually not allow it to affect. 00:16:31.032 --> 00:16:38.472 Goals because I do believe that decision fatigue does begin to wear, 00:16:38.712 --> 00:16:45.192 especially at the nutrition side when we are working towards fitness goals. 00:16:46.212 --> 00:16:48.612 So I'm gonna share two things that we can do. 00:16:48.882 --> 00:16:55.092 One is we can get enough sleep because there is a direct correlation with 00:16:55.092 --> 00:16:59.562 our ability to make um, decisions. 00:17:00.162 --> 00:17:02.442 And the amount of sleep that we are getting. 00:17:02.952 --> 00:17:06.072 So they used to say, well, seven to eight hours of sleep is what you need. 00:17:06.522 --> 00:17:10.452 I really appreciated recently when a new study was done saying, 00:17:10.452 --> 00:17:13.062 Hey, that was done on all men. 00:17:13.662 --> 00:17:15.162 Let's do one for women. 00:17:16.032 --> 00:17:18.522 Let's see what's optimal for women. 00:17:19.002 --> 00:17:20.772 And they actually found it was higher. 00:17:20.832 --> 00:17:24.252 On average, it was an hour or two more is needed. 00:17:24.252 --> 00:17:29.322 So it's now no longer seven and eight for women, we're looking closer. 00:17:29.562 --> 00:17:32.802 It could be to, you know, eight to 10. 00:17:34.032 --> 00:17:38.082 Depending on the quality of sleep, they even, they even said, and if 00:17:38.082 --> 00:17:40.452 you're on your period, you might wanna throw on one more hour. 00:17:40.542 --> 00:17:42.072 I'm like, well, wouldn't that be great? 00:17:42.972 --> 00:17:43.572 Sleeping? 00:17:44.082 --> 00:17:45.702 Sleeping 11 hours a night? 00:17:45.792 --> 00:17:46.962 That would be wonderful. 00:17:47.352 --> 00:17:51.762 Maybe not practical, but as much as you wanna say. 00:17:52.542 --> 00:17:56.742 Well, I just can't get more than six hours and sleep six hours is fine for me. 00:17:57.072 --> 00:18:03.252 Well, not only do we have studies showing that four in six hours actually perform 00:18:03.252 --> 00:18:08.472 relatively similar, and they are all lower than the performance, and I'm talking 00:18:08.477 --> 00:18:14.742 about mental and physical of a woman who is getting anywhere between eight 00:18:14.742 --> 00:18:19.662 to 10 hours and immediately somebody's gonna say, well, I can't do that. 00:18:20.592 --> 00:18:21.402 I can't do that. 00:18:22.377 --> 00:18:26.937 And you know, if you are breastfeeding throughout the night, I get it. 00:18:27.267 --> 00:18:29.427 I 100% get that. 00:18:30.777 --> 00:18:36.507 But for the rest of y'all I am, I'm not so sure that we cannot do 00:18:36.512 --> 00:18:44.217 something to actively help us get to better or get to bed sooner. 00:18:44.952 --> 00:18:48.972 Maybe instead of sitting in bed and looking at reels for an hour 00:18:49.242 --> 00:18:55.212 or watching a movie or thinking, no, I need that to put me to sleep. 00:18:56.082 --> 00:19:03.162 Well, it actually prevents you from sleeping deeply and we can 00:19:03.552 --> 00:19:07.782 get an additional hour even if you can just add, we really can. 00:19:08.112 --> 00:19:11.802 When we step back and we look at our schedule and we see, 00:19:12.102 --> 00:19:13.357 oh, the reason why my kids. 00:19:14.382 --> 00:19:20.832 Aren't getting to bed until nine or 10 is because I haven't started their 00:19:21.192 --> 00:19:26.292 sleep schedule until around 8 39. 00:19:27.912 --> 00:19:31.782 Or the reason why we start taking ownership and we start looking and 00:19:31.782 --> 00:19:38.172 realizing, do you know I can, there are ways I can even tell my family 00:19:38.172 --> 00:19:40.062 this is a priority for me right now. 00:19:41.022 --> 00:19:42.732 I really need this sleep. 00:19:43.362 --> 00:19:46.452 We, as a family, need to change some things. 00:19:48.372 --> 00:19:53.022 Uh, oftentimes I feel like people try to go at these, these new changes just 00:19:53.022 --> 00:19:57.102 alone, and they don't include their family in the process or even their 00:19:57.102 --> 00:20:01.032 husband or, um, significant other, just saying like, this is what I need. 00:20:01.152 --> 00:20:04.032 This is what I need from you to help me, please. 00:20:05.022 --> 00:20:07.782 We're we, no, we'll just do it on our own. 00:20:07.782 --> 00:20:11.292 And then we get upset when nobody wants to support us, but we never really asked them 00:20:12.192 --> 00:20:17.262 and we never really included them, and then we just end up building resentment 00:20:17.712 --> 00:20:20.142 and being frustrated and blaming them. 00:20:21.282 --> 00:20:28.512 I do think mass ownership of our lives, we, we, we all have an 00:20:28.512 --> 00:20:30.162 opportunity to grow in that area. 00:20:31.062 --> 00:20:31.752 Sleep. 00:20:32.742 --> 00:20:38.802 Uh, not only affects decision making, but we have literally have studies 00:20:39.132 --> 00:20:46.122 showing that those who increase their sleep were able to one more 00:20:46.152 --> 00:20:48.012 easily sit in a calorie deficit. 00:20:48.582 --> 00:20:54.702 We also have studies showing that when they sat in a calorie deficit. 00:20:55.407 --> 00:21:00.927 Compared to others who were getting lower sleep at the same calorie 00:21:00.927 --> 00:21:04.557 deficit, they saw more fat loss. 00:21:04.557 --> 00:21:10.287 Those that, that even when the, the calorie deficit was equated, 00:21:12.327 --> 00:21:20.427 those that got more sleep, their body actually was able to lose more body fat. 00:21:21.507 --> 00:21:23.367 Do not forget how. 00:21:23.772 --> 00:21:24.492 Huge. 00:21:24.492 --> 00:21:26.922 Sleep is the other thing. 00:21:27.582 --> 00:21:28.572 So we have sleep. 00:21:28.572 --> 00:21:33.762 The other thing is reducing the amount of decisions around food. 00:21:35.202 --> 00:21:37.362 You don't want to just try to wing it. 00:21:37.362 --> 00:21:42.072 You don't wake up in the morning, oh, what am I gonna have for breakfast today? 00:21:43.182 --> 00:21:47.202 Even though you're putting it in your tracker, no, we want to reduce that. 00:21:47.202 --> 00:21:49.872 We have to streamline your days. 00:21:50.142 --> 00:21:52.902 We have to make things more habitual. 00:21:53.442 --> 00:22:05.082 I am literally convinced through coaching hundreds of women that those 00:22:05.082 --> 00:22:09.402 who streamline their foods and actually. 00:22:10.137 --> 00:22:16.047 Eat relatively the same thing for breakfast, lunch and snack a day. 00:22:17.037 --> 00:22:26.757 More easily sit and stay in a calorie deficit or even more easily maintain body 00:22:26.757 --> 00:22:31.162 con composition post dieting, phase two. 00:22:33.327 --> 00:22:35.007 So how do we do this? 00:22:35.157 --> 00:22:37.407 Let's talk about a few this, a few. 00:22:37.407 --> 00:22:40.677 I've, I've, I've shared this a few times. 00:22:41.877 --> 00:22:44.547 For breakfast, lunch, and snack. 00:22:45.597 --> 00:22:54.447 I usually have one to three options that I just are my go-to foods. 00:22:55.317 --> 00:23:00.177 So if you looked at what I ate last week, in fact, sometimes people are like, you 00:23:00.177 --> 00:23:02.217 need to show every day what you're eating. 00:23:02.397 --> 00:23:05.427 And I'm like, I will bore you to death because every day 00:23:05.427 --> 00:23:06.717 I'm eating the same thing. 00:23:06.747 --> 00:23:08.607 It's only dinner that changes. 00:23:09.927 --> 00:23:11.547 Like that's, that's really it. 00:23:12.057 --> 00:23:14.937 So I, I started posting and for a week I did it. 00:23:14.937 --> 00:23:17.757 And a week it was like, people are like, you eat the same thing. 00:23:17.757 --> 00:23:18.807 How do you eat the same thing? 00:23:18.812 --> 00:23:20.217 I'll tell you how I eat the same thing. 00:23:20.847 --> 00:23:21.987 I actually like what I eat. 00:23:23.367 --> 00:23:29.307 That's the difference when, when you don't like your quote unquote 00:23:29.307 --> 00:23:35.007 diet food for breakfast, you're not gonna have it on rotation. 00:23:35.012 --> 00:23:36.027 You're not gonna keep it. 00:23:36.057 --> 00:23:40.437 And I've shared this story so many times before when I would onboard clients 00:23:40.442 --> 00:23:42.357 and I'd say, tell me what you eat. 00:23:42.537 --> 00:23:45.867 And they would always say, well, in a diet. 00:23:47.022 --> 00:23:49.452 I eat and then they tell me some food. 00:23:49.452 --> 00:23:54.552 That honestly kind of sounded gross to me, and I'm like, oh, do you enjoy that? 00:23:54.912 --> 00:23:59.802 Well, it works for a diet, so you're not going to eat that at maintenance? 00:24:00.492 --> 00:24:01.152 Well, no. 00:24:01.212 --> 00:24:04.272 Okay, then right there, red flags, that's a problem. 00:24:04.902 --> 00:24:06.312 You have not learned. 00:24:06.432 --> 00:24:10.537 The lifestyle you're not gonna maintain. 00:24:10.537 --> 00:24:13.032 Have you ever maintained Well, I can lose weight. 00:24:13.032 --> 00:24:13.722 Easy. 00:24:14.997 --> 00:24:17.817 Yes, you're right because you, you have grit. 00:24:17.997 --> 00:24:23.487 You can grit yourself through those gross breakfasts and lunch and snacks, 00:24:25.017 --> 00:24:27.327 but you have yet to learn the lifestyle. 00:24:28.377 --> 00:24:32.397 So if we can streamline this, it will actually reduce decision fatigue 00:24:32.517 --> 00:24:38.217 and you will be able to make better decisions, especially at night. 00:24:40.092 --> 00:24:43.272 You're usually tired at night, and that's usually when people 00:24:43.272 --> 00:24:44.532 start making poor decisions. 00:24:44.772 --> 00:24:48.462 So if we can streamline this, we can save some of that energy for 00:24:48.462 --> 00:24:49.932 night, making better decisions. 00:24:50.082 --> 00:24:56.922 But also if you are genuinely eating enough for breakfast, lunch, and 00:24:56.922 --> 00:25:03.372 snack, and you're not just ravenous and starving yourself throughout 00:25:03.372 --> 00:25:06.462 the day, just let me just drink a. 00:25:07.557 --> 00:25:12.417 Protein shake, eat a protein bar, nibble and eat like a bird all day. 00:25:12.627 --> 00:25:16.077 And then at nighttime, wonder why I sit and binge on all of the cookies. 00:25:16.467 --> 00:25:20.457 It's because you haven't streamlined, you haven't made this lifestyle. 00:25:21.027 --> 00:25:23.577 So this is what I often tell people. 00:25:23.582 --> 00:25:26.397 'cause a, a lot of times it's, it's the question, well, how 00:25:26.397 --> 00:25:27.237 do you eat the same thing? 00:25:28.077 --> 00:25:34.947 Because I genuinely love my foods and in my membership site I share my recipes. 00:25:34.947 --> 00:25:41.097 And I was so excited, uh, to get a review at just last, uh, well, I 00:25:41.102 --> 00:25:47.307 guess it was two weeks ago when I shared, um, this month's maze, uh, new 00:25:47.312 --> 00:25:49.737 recipes for breakfast, lunch, snack. 00:25:49.737 --> 00:25:54.682 And I, I, I'll also share a few dinners So one woman said that this 00:25:54.682 --> 00:25:56.867 has changed her family's food culture. 00:25:57.407 --> 00:25:58.847 I was super excited about that. 00:25:59.087 --> 00:26:02.327 Another woman said, um, this was under one of my recipes. 00:26:02.327 --> 00:26:03.677 She said, again, another gem. 00:26:03.677 --> 00:26:06.077 This month these recipes are helping me so much. 00:26:06.467 --> 00:26:09.497 Someone who, from somebody who doesn't even know how to cook. 00:26:09.497 --> 00:26:11.177 Lindsay, you're amazing and a gift. 00:26:11.597 --> 00:26:15.647 And it's just, it really is just finding these yummy recipes. 00:26:15.647 --> 00:26:18.797 So one, they can be on repeat because they're actually good. 00:26:18.977 --> 00:26:21.797 They're high protein, around 25 to 30 grams of protein. 00:26:22.367 --> 00:26:23.867 They're nutrient dense. 00:26:24.047 --> 00:26:25.727 They're genuinely yummy. 00:26:26.602 --> 00:26:30.442 And so you want to put them on repeat and then oftentimes people will say, 00:26:30.442 --> 00:26:33.682 well, don't you get bored eating the same exact thing every day? 00:26:34.222 --> 00:26:35.782 Yeah, I do. 00:26:35.782 --> 00:26:37.942 So this is why I usually have a rotation. 00:26:38.392 --> 00:26:41.812 I usually have two to three options. 00:26:42.472 --> 00:26:45.922 And this, this leads to the the third that people are always like, well, 00:26:45.922 --> 00:26:49.642 what if I wake up in the morning and I don't want what I wrote down the 00:26:49.642 --> 00:26:51.502 day before that I'm going to eat? 00:26:51.682 --> 00:26:54.142 Well, that's why I have two to three options. 00:26:55.117 --> 00:26:56.947 Of these yummy breakfasts. 00:26:56.947 --> 00:27:01.117 So for example, this month, um, this has been my rotation. 00:27:01.942 --> 00:27:07.132 One, I have my protein packed pancakes that I absolutely love. 00:27:07.402 --> 00:27:12.622 Absolutely they have real syrup on it because when you know how to cook, 00:27:12.982 --> 00:27:18.442 um, and make recipes that are high protein, but lower calorie, then you 00:27:18.442 --> 00:27:24.412 can include things like real syrup instead of some gross tasting nasty. 00:27:25.407 --> 00:27:28.807 It doesn't even taste like syrup, but you're in a diet so you feel like you 00:27:28.807 --> 00:27:33.607 have to, and sometimes those sugar free options can even give you gas issues, 00:27:33.607 --> 00:27:36.967 but you just feel like, well, I have to eat, I have to deal with these GI 00:27:36.967 --> 00:27:39.937 issues now because I need to lose weight. 00:27:39.967 --> 00:27:41.197 No, you don't. 00:27:41.497 --> 00:27:42.997 You need to learn how to cook. 00:27:43.267 --> 00:27:44.947 You need to learn these recipes. 00:27:45.307 --> 00:27:47.527 Um, and then I have. 00:27:47.842 --> 00:27:51.617 Just coat 'em with strawberries that I absolutely love and I eat it up. 00:27:51.917 --> 00:27:56.747 I make the same exact pancakes for my, my kids and they love them. 00:27:57.017 --> 00:28:03.707 They have no clue how full of protein they are, and I can cut up strawberries 00:28:03.707 --> 00:28:07.157 and add real syrup to 'em, and they're literally eating the same 00:28:07.367 --> 00:28:09.047 thing that I'm eating for breakfast. 00:28:09.052 --> 00:28:09.497 I love it. 00:28:10.157 --> 00:28:12.887 So that has been on rotation for me. 00:28:13.067 --> 00:28:15.707 My oatmeal has been on rotation for me. 00:28:16.387 --> 00:28:20.137 And then, um, I also figured out how to make, I really loved 00:28:20.137 --> 00:28:22.537 McDonald's the sausage McGriddle. 00:28:23.287 --> 00:28:29.167 Well, I figured out how to make one with like 30 some grams of protein that 00:28:29.257 --> 00:28:35.287 taste absolutely amazing, that are low calorie, like under, um, 400 calories. 00:28:35.287 --> 00:28:39.037 And they fill me up and I usually put a side of fruit 00:28:39.042 --> 00:28:41.137 with it that I absolutely love. 00:28:41.137 --> 00:28:42.337 So that's been my rotation. 00:28:42.337 --> 00:28:47.257 So every day I wake up and I can choose from those that I really, really love. 00:28:48.397 --> 00:28:52.747 And then my snack has been, it looks like a dessert. 00:28:53.197 --> 00:28:55.447 This is, this is one that I love so much. 00:28:55.987 --> 00:28:58.927 I've literally been eating it for two weeks in a row. 00:28:59.437 --> 00:29:04.597 And likewise, those on my, uh, community who have found this one, 00:29:04.602 --> 00:29:06.067 they're like, this is amazing. 00:29:06.397 --> 00:29:12.097 It tastes like I'm eating a cheesecake for my snack, and it's high protein. 00:29:12.427 --> 00:29:14.017 I just absolutely love it. 00:29:14.257 --> 00:29:14.797 Um. 00:29:15.172 --> 00:29:15.952 Lunches. 00:29:15.952 --> 00:29:19.282 I either have leftover dinner from the night before, so I 00:29:19.282 --> 00:29:20.752 have some variation there. 00:29:21.202 --> 00:29:27.472 Or on this month's rotation, there is this amazing, amazing chicken 00:29:27.802 --> 00:29:30.172 salad sandwich that's high protein. 00:29:30.687 --> 00:29:30.807 I. 00:29:30.807 --> 00:29:34.797 I tell you guys, it's the fresh dill, the fresh dill, and the fresh 00:29:34.797 --> 00:29:40.887 squeezed lemon on it that make this recipe absolutely amazing. 00:29:40.887 --> 00:29:44.997 I even had a, a woman say that her, um, it's better than her mom's. 00:29:45.387 --> 00:29:46.767 This is the, the chicken. 00:29:47.157 --> 00:29:50.667 Salad sandwich that has like the grapes in it, the celery. 00:29:50.967 --> 00:29:53.397 And she said, this is better than my mom's. 00:29:53.397 --> 00:29:54.807 And my mom's has been my favorite. 00:29:54.807 --> 00:29:57.177 And it's full of tons of fat where this one's not. 00:29:57.327 --> 00:30:02.667 But anyways, so the whole thing is putting it on rotation, but you have 00:30:02.667 --> 00:30:07.227 to genuinely love your meals, but it will actually reduce the amount 00:30:07.227 --> 00:30:09.117 of decisions that you have to make. 00:30:09.237 --> 00:30:13.317 And then let's talk really quickly around, uh, activity in the gym. 00:30:14.992 --> 00:30:17.092 You have to make the decision. 00:30:18.322 --> 00:30:22.912 You Sunday night look at your schedule and say, these are the three days I 00:30:22.912 --> 00:30:26.332 go to the gym, or these are the four days that I go to the gym and the 00:30:26.332 --> 00:30:28.972 decision is made the night before. 00:30:28.972 --> 00:30:31.372 You don't have to ec decide and don't try to. 00:30:31.732 --> 00:30:35.842 Some people are like, well, uh, do I really wanna go to the gym? 00:30:35.842 --> 00:30:37.372 No, the decision has been made. 00:30:37.582 --> 00:30:42.622 Now you are increasing decision fatigue because you're trying to remake decisions. 00:30:43.357 --> 00:30:51.757 That's another layer to this is that when you decide, and you are all in, you are 00:30:51.757 --> 00:30:58.687 a hundred percent in, did you know it's actually way easier than being 70% in, or 00:30:58.687 --> 00:31:06.817 60% in, because 60 or 70% in, you have to remake the decision over and over again. 00:31:07.417 --> 00:31:09.217 I don't know if I wanna go to the gym. 00:31:09.247 --> 00:31:09.547 No. 00:31:09.592 --> 00:31:11.257 The, the decision has been made. 00:31:13.162 --> 00:31:21.442 The moment you decided that, and, and this is another thing, your decisions should 00:31:21.442 --> 00:31:32.692 actually line up and be about the person that you are or the person you want to be. 00:31:34.942 --> 00:31:39.832 The if you are like, I am going, I am somebody. 00:31:40.657 --> 00:31:44.947 Who goes to the gym, don't have it about the person you were. 00:31:45.487 --> 00:31:48.517 It's now about the person you are. 00:31:49.207 --> 00:31:51.517 You are changing your identity. 00:31:51.907 --> 00:31:55.687 You are now somebody who goes to the gym three times a week or four 00:31:55.687 --> 00:31:56.977 times a week, or five times a week. 00:31:57.367 --> 00:31:59.647 That's just who you are. 00:31:59.917 --> 00:32:02.347 That is your identity. 00:32:03.517 --> 00:32:08.887 When it's your identity, the decision is already made for you. 00:32:10.177 --> 00:32:13.867 So that's how you know if you are a hundred percent in it's 00:32:13.867 --> 00:32:16.117 about identity and who you are. 00:32:16.417 --> 00:32:21.487 If you're 60% in, it's based off of who you were. 00:32:22.057 --> 00:32:25.117 Well, I don't know if I, I, I don't know if I have time for it. 00:32:25.117 --> 00:32:26.107 No, you, you do. 00:32:26.377 --> 00:32:27.637 This is who you are. 00:32:29.107 --> 00:32:32.677 But if, if it's all about who you were, then you have to make the decision 00:32:33.007 --> 00:32:36.547 over and over and over again and that. 00:32:37.507 --> 00:32:39.037 Is exhausting. 00:32:40.777 --> 00:32:44.017 Okay, so hopefully this has helped. 00:32:44.137 --> 00:32:45.817 I'm just gonna recap really fast. 00:32:47.047 --> 00:32:49.357 We make 2000 decisions every single hour. 00:32:49.597 --> 00:32:50.677 Let's reduce those. 00:32:51.277 --> 00:32:57.752 We we can help in our decision making by getting enough sleep and also by 00:32:58.192 --> 00:33:04.027 streamlining our day, making less decisions is what we're going for. 00:33:04.747 --> 00:33:11.737 So if you just have on rotation, your usual breakfast, lunch, snack, 00:33:11.917 --> 00:33:17.257 those are all less decisions that you have to make every single day. 00:33:17.407 --> 00:33:23.527 When you streamline those decisions, when they are habitual, it's just what you do. 00:33:23.977 --> 00:33:26.047 It's just who you are. 00:33:26.902 --> 00:33:32.662 You will not find the process of this creating this new health and 00:33:32.662 --> 00:33:35.062 fitness lifestyle, exhausting. 00:33:36.532 --> 00:33:40.612 It will actually help you stay on track. 00:33:40.612 --> 00:33:48.652 You won't be needing constant motivation because everything is streamlined. 00:33:48.902 --> 00:33:50.252 Okay, so this is what you're gonna do. 00:33:50.822 --> 00:33:53.162 You're gonna have a planning day where you show up for yourself. 00:33:53.312 --> 00:33:56.402 I usually do this on Monday because that's my grocery shopping day. 00:33:57.272 --> 00:34:01.952 And what I'm gonna do is I, I write at the top, 'cause I, I'm such a paper 00:34:01.952 --> 00:34:03.602 person, I have to write everything out. 00:34:04.442 --> 00:34:09.662 I usually write at the top, my, my breakfast for the week, my lunch for 00:34:09.662 --> 00:34:12.062 the week, and my snack for the week. 00:34:12.677 --> 00:34:16.997 That I'm just going to eat and, and then I write down on the 00:34:16.997 --> 00:34:18.887 side groceries that I need. 00:34:18.917 --> 00:34:24.437 Actually, I usually just put it in, uh, I have the Walmart app where it 00:34:24.437 --> 00:34:27.527 does all the grocery shopping for me, and then it just shows up at my door 00:34:27.527 --> 00:34:29.627 later that day to make my life easier. 00:34:30.437 --> 00:34:31.547 So that's what I do. 00:34:31.787 --> 00:34:37.037 And then Monday, you know, through Sunday, I write down what 00:34:37.037 --> 00:34:38.807 we're going to have for dinner. 00:34:39.782 --> 00:34:47.762 And I pull up some of my favorite, uh, recipes, um, or I, I search up new ones 00:34:47.762 --> 00:34:51.962 from people who already have the macros figured out, which is really, really 00:34:51.962 --> 00:34:57.662 nice, like macro friendly foods, or Lilly Eats and tells things like that. 00:34:58.052 --> 00:35:05.102 Um, and then I write down about four recipes that I'm gonna make that week. 00:35:05.672 --> 00:35:07.952 And then I have, um, I. 00:35:08.552 --> 00:35:11.012 Usually on Friday, that's pizza day for us. 00:35:11.312 --> 00:35:16.712 And then the other two are just leftover days or they're fast meal days. 00:35:17.442 --> 00:35:23.142 So that's what I do to just put things on rotation, make things super, super simple.