April 11, 2024 • 13 mins
This episode is jam-packed with five practical weight loss "cheat codes" that will seamlessly blend into your life.
Forget unsustainable fad diets as we dish out five simple, effective strategies designed to help you naturally reduce calorie intake and manage cravings. From the power of water to the stealthy art of snack placement, these tips are all about making small changes with a big impact—no extreme overhauls required.
Find episode links, notes and artwork at:
https://blog.dirobi.com
This show is for informational purposes only.
None of the information in this podcast should be construed as dispensing medical advice.
These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:12):
Welcome, my friend.
You are back for more from theDairobi Health Show.
Today I'm talking about fiveweight loss cheat codes, and if
you're wanting to lose a fewpounds, these could be really
great.
You might think that I, as along-term, sustainable health
kind of a guy, ought not to betalking about cheat codes.
However, there's a place forthem.
(00:34):
Sometimes we just want stuffthat's easy.
Sometimes we're not ready tomake a wholesale commitment to
our health.
We got other things going on inour life.
We might feel like we want tolose a little, but we're just
not ready.
But it sure make us feel goodif we did something simple that
worked, and so this is how Idefine a cheat code.
(00:56):
As I thought about this thatthere are certain things that
when we do them, they don't takethat much effort, they're very
easy to understand, et cetera.
And there's a bunch of them outthere in the health space and
sometimes people do this crazystuff.
And bowl testicles is a thing.
(01:18):
People eat them thinkingthey're going to get some health
benefit.
Freezing yourself in a lake ishighly popular.
Cutting carbs these are allexamples of things that people
try for a while and stop doing.
Now don't get me wrong Ifyou're doing cold therapy, bless
you, that's fine.
(01:38):
I actually do some cold therapymyself.
As a matter of fact, I do itevery day.
I don't have a plunge, I don'thave a frozen pond near my house
, but I do have a cold settingon my shower.
This morning I was kind of soreI've been working out really
hard recently and I just feltlike a hot bath.
I literally turned on the heat,only hot some Epsom salts and I
(02:02):
just soaked myself to kind ofhot some Epsom salts and I just
soaked myself to kind of, youknow, get over some soreness I
was feeling.
But immediately I got out Iturned on the cold shower all
the way cold, and I just stoodthere and had it cool me back
down, and I love that habit.
But is it the kind of thingthat a lot of people want to do?
And there's parts of the worldyou can't really do it because
(02:22):
your water is just not that cold.
Anyways, enough about that.
There's hard things to do andthere's easier things to do.
So here's the rules about cheatcodes.
Number one they got to bestraightforward and easy to
understand.
Number two they should notrequire a significant amount of
willpower.
Number three they need to beeffective and promote weight
(02:42):
loss with minimal effort.
Number three they need to beeffective and promote weight
loss with minimal effort.
And number four they should notbe gimmicky or trendy.
They should still be part of asound, long-term, comprehensive
health plan.
Those are my rules, because Idon't like anything that's
short-term.
I don't like stuff that isn'tsustainable.
(03:04):
I like stuff that's along thelines of what I just said.
It's why our dyrobi undiet isbased on real world principles
that anyone can follow for avery long time and they'll reach
their ideal body weight.
It's just a matter of time.
But if you're not ready for afull program, I'm going to give
you five things right now that Ithink are powerful cheat codes
that you could do right awaywithout having to eat the whole
(03:24):
elephant.
So here we go.
The first one has to do withwater.
Now, we all know we should bedrinking more water, and I can't
believe, when I do my freecoaching for people, how many of
them I say how are you doingwith water?
Oh, I could do better.
I hear that over and over andover, and so I know that water
is an area that a lot of peoplestruggle with.
(03:46):
However, it keeps my rules.
It's not gimmicky, it's notshort term.
It can be highly effective andin this context, as a weight
loss cheat code, all you have todo with the water is, if you're
going to do the minimal amountof effort here, all you have to
do is drink a large glass ofwater before you eat each time.
(04:07):
That's it.
That's not that hard.
It doesn't require a lot ofwillpower.
It's pretty darn easy tounderstand.
But there are studies on thisand they show that people who
drink a large glass of waterbefore they eat feel somewhat
full before they start eating,and so they don't eat as much
food.
(04:28):
Water is accessible to everybody.
It's something that you caneasily do and understand, and
all you have to do is drink.
Put out that glass of water.
Many people have a glass ofwater with their meals anyway,
but drink the whole thing first.
That's the hack.
Okay, drink it first.
Don't drink it along with Drinkit beforehand.
(04:50):
Now, along with this, we couldgo a little bit deeper.
If you drink more water and youcut back on sugary drinks,
alcohol and juices, etc.
That would just pour gas on thefire.
So the minimal effective doseof this concept is a large glass
of water before every singlemeal or snack that you eat, and
(05:10):
that truly is a powerful healthhack.
You will consume up to 20% lesscalories by drinking a large
glass of water before you eat.
So there you go Powerful healthhack and very good for your
health.
Otherwise, a lot of bang foryour buck in that one.
The second one is one that Ifollow and it works for me,
(05:32):
because one of my biggest healthweaknesses is I have a sweet
tooth, I love sugary and saltytreats, I love chocolate, and if
I don't control myself, I canbinge, and so I take my treats
and I store them out of sight.
I don't keep them in thekitchen and, believe it or not,
(05:55):
this makes a big difference.
I got this tip as I was gettingmy training in precision
nutrition as a nutritional coach, and they taught it as a
principle that they believe ismore powerful than telling
people to cut out sugar entirely.
As a matter of fact, theresearch shows that people who
are told to cut out sugarentirely will more often than
(06:17):
not come back harder than everand binge and eat more.
But if you tell them, you getto have some sugar in your life.
However, just store it outsideof the kitchen anywhere.
For me, we have a basement witha cold storage room and I keep
it there.
And you know what?
I don't feel guilty when I goto get a treat.
(06:39):
I try to keep it down to two orthree a week.
I go down there, I grab a treatthat I'm going to enjoy and I
eat it slowly and mindfully andI enjoy it a lot.
But if it's in the pantry, I'mnot going to eat two or three a
week, I'm going to eat eight or10.
I don't know, but it's why Idon't keep them in the pantry,
(07:03):
but it's why I don't keep themin the pantry.
Next, use appetite suppressants.
Why appetite suppressants workis because they suppress your
appetite and they're easy.
Again, not much willpowerinvolved, a little bit of money.
Spend your money, get theappetite suppressants, take them
.
I take an appetite suppressantevery morning and every evening.
Now in in Dyrobi, we have threeproducts with appetite
(07:25):
suppressing qualities.
We have pounds and inches drops, which we're most famous for,
but we also a lot of peopledon't realize this we put a full
dose of chromium GTF in Mimi'sMiracle.
Multi Chromium GTF is anappetite suppressant, a very
powerful one, and chromium, bythe way, is one of the trickiest
nutrients, because it's veryhard to get enough chromium from
(07:47):
your diet and your body isn'tvery good at storing it.
If you don't eat it, you don'thave it.
And it not only controlsappetite, aiding in weight loss,
it also controls not controls,but aids in blood sugar
management and loweredcholesterol.
Pretty powerful stuff.
Then we also have it in Mimi'sMiracle Fasting Booster.
(08:11):
So what I do is I take a dose ofMimi's Miracle Multi every
morning, because that's my multi.
I also take a shot of poundsand inches drops in the morning
and that helps suppress myappetite throughout the day, so
I have less appetite.
After dinner I take more poundsand inches drops and I take
Mimi's Miracle Fasting BoosterWe'll talk more about that in
just a minute and that not onlyhelps me to decrease my appetite
(08:35):
so that I don't eat afterdinner, but what it also does is
prepare all those neurologicaland physical pathways that are
going into play in a fastedstate.
So that's helping your body tonot only lose weight but detox,
sleep better, hormones reset asyou're preparing for the evening
, etc.
Etc.
Etc.
So I use all three.
(08:56):
If you're only going to get one, I'd recommend you know,
specifically as an appetitesuppressant, I'd recommend
pounds and inches drops, but ifyou're a serious faster, mimi's
Miracle Fasting Booster is agreat product as well.
Check them out at dyrobicom.
But these are cheat codesbecause they are easy, it's easy
to understand, it's easy to do,it doesn't require a ton of
(09:17):
willpower.
All right, the next one weightloss.
Cheat code number four increaseprotein intake.
This works because it helps usfeel full longer.
It's essential for musclerepair and growth, obviously,
eating protein rich.
Also, though and this is what alot of people don't realize it
(09:38):
increases your metabolic ratedue to their high thermic effect
.
Not only that, but when peopleprioritize protein, they tend to
eat less carbs, and carbs arethe.
You know I'm a fan of healthycarbs.
However, in our societygenerally, too many people don't
eat enough protein and they eattoo many carbs, and that's what
(10:02):
puts on the weight over time.
And they eat too many carbs,and that's what puts on the
weight over time.
So all you have to do isportion your plate better and
eat the protein first.
So when we say prioritizeprotein, I mean have some
protein with every meal and eveneat it before you eat any of
your carbs, and so by making ashift again, does this require a
(10:23):
lot of willpower?
Not really.
Most proteins are delicious.
You know part of a healthy mealwho doesn't love?
Like a Sunday dinner with meat,potatoes, veggies, etc.
And by simply portioning yourplate differently, with more
protein, a little bit less carbs, this will make a big
difference in your health andyour weight over time and you'll
(10:45):
feel better and have betterrepair and recovery as well.
And number five this one youmight think doesn't deserve to
be called a cheat code, but I'veincluded it in here anyway
because it's so powerful, andthat is stop eating after dinner
.
Consuming calories later in theevening is linked to weight
gain.
The calories consumed afterdinner are the worst kind.
(11:09):
No one craves broccoli at eighto'clock at night.
All you do is stop eating afterdinner or, worst case, if you
got to have a little snack,don't have it after seven
o'clock at night.
Do your best.
Now you might feel like this oneisn't a cheat code because it
can be hard, but the reason I'mincluding it is not hard for
(11:29):
everybody.
For a lot of people, stoppingeating after dinner is something
that's not that hard to do andthey could do it right away, and
it doesn't require money ormuch effort at all.
It did for me.
I'll be honest.
It took me about 60 days beforeI was over my cravings after
dinner, but that's not alwaysthe way it is for everybody, and
(11:53):
because it's stopping doingsomething versus developing a
new habit, I think it's a cheatcode anyway.
So this one is aided, of course,by two of the other ones, which
is an appetite suppressant withdinner and prioritizing protein
(12:14):
.
Protein will help you feelfuller longer, delaying the
onset of hunger before bed.
And there's another one thatcomes into play as well, and
that's water of hunger beforebed.
And there's another one thatcomes into play as well, and
that's water.
You can drink water, of course,and should be drinking water
after dinner, and that also canbe surprisingly satiating.
(12:34):
So these five things are fairlysimple, simple to understand,
fairly simple to do.
Some of them take a little bitof effort, but not too much.
Yet over time, they can lead topretty drastic lifestyle
changes.
And, again, these are allthings that, as you implement
them, they're part of a longterm.
These aren't fads, these aren'tgimmicks.
(12:56):
These are all sound nutritionalprinciples that, when done, can
move the needle without youhaving to make a huge investment
into your health if you're justnot ready for that at the
moment.
I hope these help.
Hope you've enjoyed them.
This is Dave Sherwin, wishingyou health and success.
Welcome, my friend.
You are back for more from theDairobi Health Show.
Today I'm talking about fiveweight loss cheat codes, and if
you're wanting to lose a fewpounds, these could be really
great.
You might think that I, as along-term, sustainable health
kind of a guy, ought not to betalking about cheat codes.
However, there's a place forthem.
(00:34):
Sometimes we just want stuffthat's easy.
Sometimes we're not ready tomake a wholesale commitment to
our health.
We got other things going on inour life.
We might feel like we want tolose a little, but we're just
not ready.
But it sure make us feel goodif we did something simple that
worked, and so this is how Idefine a cheat code.
(00:56):
As I thought about this thatthere are certain things that
when we do them, they don't takethat much effort, they're very
easy to understand, et cetera.
And there's a bunch of them outthere in the health space and
sometimes people do this crazystuff.
And bowl testicles is a thing.
(01:18):
People eat them thinkingthey're going to get some health
benefit.
Freezing yourself in a lake ishighly popular.
Cutting carbs these are allexamples of things that people
try for a while and stop doing.
Now don't get me wrong Ifyou're doing cold therapy, bless
you, that's fine.
(01:38):
I actually do some cold therapymyself.
As a matter of fact, I do itevery day.
I don't have a plunge, I don'thave a frozen pond near my house
, but I do have a cold settingon my shower.
This morning I was kind of soreI've been working out really
hard recently and I just feltlike a hot bath.
I literally turned on the heat,only hot some Epsom salts and I
(02:02):
just soaked myself to kind ofhot some Epsom salts and I just
soaked myself to kind of, youknow, get over some soreness I
was feeling.
But immediately I got out Iturned on the cold shower all
the way cold, and I just stoodthere and had it cool me back
down, and I love that habit.
But is it the kind of thingthat a lot of people want to do?
And there's parts of the worldyou can't really do it because
(02:22):
your water is just not that cold.
Anyways, enough about that.
There's hard things to do andthere's easier things to do.
So here's the rules about cheatcodes.
Number one they got to bestraightforward and easy to
understand.
Number two they should notrequire a significant amount of
willpower.
Number three they need to beeffective and promote weight
(02:42):
loss with minimal effort.
Number three they need to beeffective and promote weight
loss with minimal effort.
And number four they should notbe gimmicky or trendy.
They should still be part of asound, long-term, comprehensive
health plan.
Those are my rules, because Idon't like anything that's
short-term.
I don't like stuff that isn'tsustainable.
(03:04):
I like stuff that's along thelines of what I just said.
It's why our dyrobi undiet isbased on real world principles
that anyone can follow for avery long time and they'll reach
their ideal body weight.
It's just a matter of time.
But if you're not ready for afull program, I'm going to give
you five things right now that Ithink are powerful cheat codes
that you could do right awaywithout having to eat the whole
(03:24):
elephant.
So here we go.
The first one has to do withwater.
Now, we all know we should bedrinking more water, and I can't
believe, when I do my freecoaching for people, how many of
them I say how are you doingwith water?
Oh, I could do better.
I hear that over and over andover, and so I know that water
is an area that a lot of peoplestruggle with.
(03:46):
However, it keeps my rules.
It's not gimmicky, it's notshort term.
It can be highly effective andin this context, as a weight
loss cheat code, all you have todo with the water is, if you're
going to do the minimal amountof effort here, all you have to
do is drink a large glass ofwater before you eat each time.
(04:07):
That's it.
That's not that hard.
It doesn't require a lot ofwillpower.
It's pretty darn easy tounderstand.
But there are studies on thisand they show that people who
drink a large glass of waterbefore they eat feel somewhat
full before they start eating,and so they don't eat as much
food.
(04:28):
Water is accessible to everybody.
It's something that you caneasily do and understand, and
all you have to do is drink.
Put out that glass of water.
Many people have a glass ofwater with their meals anyway,
but drink the whole thing first.
That's the hack.
Okay, drink it first.
Don't drink it along with Drinkit beforehand.
(04:50):
Now, along with this, we couldgo a little bit deeper.
If you drink more water and youcut back on sugary drinks,
alcohol and juices, etc.
That would just pour gas on thefire.
So the minimal effective doseof this concept is a large glass
of water before every singlemeal or snack that you eat, and
(05:10):
that truly is a powerful healthhack.
You will consume up to 20% lesscalories by drinking a large
glass of water before you eat.
So there you go Powerful healthhack and very good for your
health.
Otherwise, a lot of bang foryour buck in that one.
The second one is one that Ifollow and it works for me,
(05:32):
because one of my biggest healthweaknesses is I have a sweet
tooth, I love sugary and saltytreats, I love chocolate, and if
I don't control myself, I canbinge, and so I take my treats
and I store them out of sight.
I don't keep them in thekitchen and, believe it or not,
(05:55):
this makes a big difference.
I got this tip as I was gettingmy training in precision
nutrition as a nutritional coach, and they taught it as a
principle that they believe ismore powerful than telling
people to cut out sugar entirely.
As a matter of fact, theresearch shows that people who
are told to cut out sugarentirely will more often than
(06:17):
not come back harder than everand binge and eat more.
But if you tell them, you getto have some sugar in your life.
However, just store it outsideof the kitchen anywhere.
For me, we have a basement witha cold storage room and I keep
it there.
And you know what?
I don't feel guilty when I goto get a treat.
(06:39):
I try to keep it down to two orthree a week.
I go down there, I grab a treatthat I'm going to enjoy and I
eat it slowly and mindfully andI enjoy it a lot.
But if it's in the pantry, I'mnot going to eat two or three a
week, I'm going to eat eight or10.
I don't know, but it's why Idon't keep them in the pantry,
(07:03):
but it's why I don't keep themin the pantry.
Next, use appetite suppressants.
Why appetite suppressants workis because they suppress your
appetite and they're easy.
Again, not much willpowerinvolved, a little bit of money.
Spend your money, get theappetite suppressants, take them
.
I take an appetite suppressantevery morning and every evening.
Now in in Dyrobi, we have threeproducts with appetite
(07:25):
suppressing qualities.
We have pounds and inches drops, which we're most famous for,
but we also a lot of peopledon't realize this we put a full
dose of chromium GTF in Mimi'sMiracle.
Multi Chromium GTF is anappetite suppressant, a very
powerful one, and chromium, bythe way, is one of the trickiest
nutrients, because it's veryhard to get enough chromium from
(07:47):
your diet and your body isn'tvery good at storing it.
If you don't eat it, you don'thave it.
And it not only controlsappetite, aiding in weight loss,
it also controls not controls,but aids in blood sugar
management and loweredcholesterol.
Pretty powerful stuff.
Then we also have it in Mimi'sMiracle Fasting Booster.
(08:11):
So what I do is I take a dose ofMimi's Miracle Multi every
morning, because that's my multi.
I also take a shot of poundsand inches drops in the morning
and that helps suppress myappetite throughout the day, so
I have less appetite.
After dinner I take more poundsand inches drops and I take
Mimi's Miracle Fasting BoosterWe'll talk more about that in
just a minute and that not onlyhelps me to decrease my appetite
(08:35):
so that I don't eat afterdinner, but what it also does is
prepare all those neurologicaland physical pathways that are
going into play in a fastedstate.
So that's helping your body tonot only lose weight but detox,
sleep better, hormones reset asyou're preparing for the evening
, etc.
Etc.
Etc.
So I use all three.
(08:56):
If you're only going to get one, I'd recommend you know,
specifically as an appetitesuppressant, I'd recommend
pounds and inches drops, but ifyou're a serious faster, mimi's
Miracle Fasting Booster is agreat product as well.
Check them out at dyrobicom.
But these are cheat codesbecause they are easy, it's easy
to understand, it's easy to do,it doesn't require a ton of
(09:17):
willpower.
All right, the next one weightloss.
Cheat code number four increaseprotein intake.
This works because it helps usfeel full longer.
It's essential for musclerepair and growth, obviously,
eating protein rich.
Also, though and this is what alot of people don't realize it
(09:38):
increases your metabolic ratedue to their high thermic effect
.
Not only that, but when peopleprioritize protein, they tend to
eat less carbs, and carbs arethe.
You know I'm a fan of healthycarbs.
However, in our societygenerally, too many people don't
eat enough protein and they eattoo many carbs, and that's what
(10:02):
puts on the weight over time.
And they eat too many carbs,and that's what puts on the
weight over time.
So all you have to do isportion your plate better and
eat the protein first.
So when we say prioritizeprotein, I mean have some
protein with every meal and eveneat it before you eat any of
your carbs, and so by making ashift again, does this require a
(10:23):
lot of willpower?
Not really.
Most proteins are delicious.
You know part of a healthy mealwho doesn't love?
Like a Sunday dinner with meat,potatoes, veggies, etc.
And by simply portioning yourplate differently, with more
protein, a little bit less carbs, this will make a big
difference in your health andyour weight over time and you'll
(10:45):
feel better and have betterrepair and recovery as well.
And number five this one youmight think doesn't deserve to
be called a cheat code, but I'veincluded it in here anyway
because it's so powerful, andthat is stop eating after dinner
.
Consuming calories later in theevening is linked to weight
gain.
The calories consumed afterdinner are the worst kind.
(11:09):
No one craves broccoli at eighto'clock at night.
All you do is stop eating afterdinner or, worst case, if you
got to have a little snack,don't have it after seven
o'clock at night.
Do your best.
Now you might feel like this oneisn't a cheat code because it
can be hard, but the reason I'mincluding it is not hard for
(11:29):
everybody.
For a lot of people, stoppingeating after dinner is something
that's not that hard to do andthey could do it right away, and
it doesn't require money ormuch effort at all.
It did for me.
I'll be honest.
It took me about 60 days beforeI was over my cravings after
dinner, but that's not alwaysthe way it is for everybody, and
(11:53):
because it's stopping doingsomething versus developing a
new habit, I think it's a cheatcode anyway.
So this one is aided, of course,by two of the other ones, which
is an appetite suppressant withdinner and prioritizing protein
(12:14):
.
Protein will help you feelfuller longer, delaying the
onset of hunger before bed.
And there's another one thatcomes into play as well, and
that's water of hunger beforebed.
And there's another one thatcomes into play as well, and
that's water.
You can drink water, of course,and should be drinking water
after dinner, and that also canbe surprisingly satiating.
(12:34):
So these five things are fairlysimple, simple to understand,
fairly simple to do.
Some of them take a little bitof effort, but not too much.
Yet over time, they can lead topretty drastic lifestyle
changes.
And, again, these are allthings that, as you implement
them, they're part of a longterm.
These aren't fads, these aren'tgimmicks.
(12:56):
These are all sound nutritionalprinciples that, when done, can
move the needle without youhaving to make a huge investment
into your health if you're justnot ready for that at the
moment.
I hope these help.
Hope you've enjoyed them.
This is Dave Sherwin, wishingyou health and success.
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