December 12, 2025 • 41 mins
Your home is either accelerating your fat loss or guaranteeing failure, and most people have no idea which one they are living in. Ben Olliver, Ryan Stevens, and Dr. Taylor Waters dig into how the small details of your daily life shape every decision you make around food and activity. They explore how your kitchen setup, the cues you overlook, and the way your family responds to your goals can quietly influence your success without you realizing it. You will learn why some environments make consistency feel effortless while others make it almost impossible, and how a few simple changes can shift everything in your favor. If you have ever wondered why staying consistent feels so hard, this conversation exposes the hidden forces working against you and shows you how to take control of them.
Chapters:
(00:00) Introduction
(01:15) Why Environment Beats Willpower Every Time
(03:20) Balancing Fat Loss Goals With Kids and Real Life
(06:00) Should You Let Your Kids Have Junk Food at Home
(09:40) Food Reward Patterns and Emotional Eating
(12:55) Getting Your Spouse and Family On Board
(18:10) How Coaches Set Up Their Homes for Success
(32:45) The Top Five Environment Tweaks That Change Everything
Which of the five environment tweaks surprised you the most? Leave your answer in the comments.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:00):
This is one of the best things people can do if they want to
drop holy. Fat How do you set up your home
for optimal fat loss? If your environment is set up so
that the only choice you really have are the behaviours that are
conducive towards your goal, youdon't need any willpower to do
it. You want to just set up the
environment that drives it. Make it as easy as possible to
(00:21):
do the things you want to do, and as difficult as possible not
to. Like in an ideal world you'd
just be in a house with chicken,rice, veggies and fruit.
But again, you have kids. Life doesn't work if.
We sum it up top five things that we can do.
I'm Ryan Stevens. Doctor Taylor Waters, I'm Ben
Oliver. Welcome to the Superhuman show,
Yeah? How do you set up your home for
(00:47):
optimal fat loss so. Sweets on the counter.
Sweets on the counter. Sour Patch Kids every draw.
This is literally the. This is one of the best things
people can do if they want to drop body fat.
Like you want to just set up theenvironment that drives it
because people will always blame.
Like, you know, the reason why people have gained weight over
(01:10):
time is because the environment is now such a such an
environment that it drives it. Well, if you can create your own
environment from home that drives the opposite.
It's like you're going to give yourself a much better chance of
getting a job. Done.
We we talk about all the time. Well, there's, there's basically
like an inverse relationship between optimal environment and
willpower needed, where if you're, if your environment is
(01:33):
set up so that the, the only choice you really have are the
behaviors that are conducive towards your goal, you don't
need any willpower to to do it. You know, if the, if the only
thing available to eat was, you know, chicken, vegetables and
rice, losing fat would be easy. No one would be overweight, but
if you're working at McDonald's,the amount of willpower you need
(01:54):
to not eat that food significantly higher than if you
didn't work there. So This is why we harp on about
environment so much because we can talk about motivation,
discipline, you know, all of thethings which I think are popular
on social media, whereas we've always, you know, spoke about
like, well, how do I make it even easier for myself?
(02:15):
Like if, if there, if there was a cheat code, it's well, you rig
your environment so that the only option is to do the thing
that you want to do. Now, obviously when you factor
in jobs, spouses, kids, you don't have full control over
that environment because kids need their snacks and you know,
(02:36):
maybe your spouse isn't following a, a plan and you're
limited in space and all, and all, you know, where you live is
based on your work and all of this stuff.
So that, but this is where, again, previous episodes, we
look at everything as a continuum.
We're not saying you have to do these things in order to be
successful, but if you can say, well, if there's any little
(02:57):
thing that we kind of discuss here that you can implement in
your environment, it's likely going to help versus make things
harder. So even if there's one thing
that you can take away from thisepisode and say, you know, I
could probably change that around in my house and it's
going to make me more likely to do this thing, then, you know,
success for us. So yeah, go, go.
(03:18):
Ahead I think that's where a lotof people struggle as well
because it's kind of easy to say, if you don't, we'll just
get rid of all like the junk food, whatever.
And just like what you said, like you have kids who are like
eating chocolate stuff. And just because you were on a,
a journey like to improve your health and fitness, it doesn't
mean like your kids can't have apiece of chocolate.
So it's like trying to find thatbalance.
And then I have that in my houseas well.
If my kids ask me for chocolate,no, because I don't want to eat
(03:39):
and I don't have that temptation.
It's like, but there's some things that I tend to do, which
is really help and I've had a conversation with a lot of other
like clients that have got kids is that First off, can you buy
like sweets and stuff where you are not necessary?
You could take or leave it, you know, it's like kind of like not
really too fast or just buy enough for your kids for that
(03:59):
week because then you have the association.
Well, if I eat that, there's none left for my kids.
Often people will like, buy in bulks.
And then it's like, oh, there's some leftover.
What you gonna do with those leftovers?
Yeah, I'm gonna get them down. It's one of the best things I've
done this. Individual packaging exactly
like like for for like crisps orchips or chocolate bars and
things like that, like the individual ones.
Because like you get like even when I go into Tesco's, when you
(04:22):
buy in bulk, you often get at a cheaper price.
But then it's like, what price you willing to pay?
You willing to pay the price of that temptation staring you in
the face and then not going towards your goals or pay like
the extra 20 pence to get like asingle packet of whatever the
sweets and stuff is. Like.
That's very important to know. But yeah, it's really like, in
an ideal world, you'd just be ina house with chicken, rice,
veggies, Yeah, and fruit. Yeah.
(04:43):
But again, life doesn't work. But it is, it's like you've, the
way I also think of it is you have to, you've also got to
think, OK, well, is having all that stuff readily available
even to your kids, is that a smart thing to do?
Because it's like you potentially have that growing up
and now you've ended up in a position whereby you are 40 lbs
(05:06):
overweight and are struggling toshift it.
But if you create the exact sameenvironment for your kids
growing up, well, there's a chance that they're going to
find themselves in the same hole.
So it's like you, you might wantto consider, OK, maybe they do
want it, but is it right to haveit readily available at all
times? Because again, there is there is
going to be that trade off. It's like, you know, it's like,
(05:27):
should they be stored? Because what it does?
Because with some people, like we, we always had a, a crisp
cupboard in my house where therewas a cupboard full of chips.
And it's like, but, and then that becomes the norm.
But if the norm is what results and you gain in 30 lbs / a five
year period, should that be the norm?
(05:48):
Whereas in my house now we don'thave a crisp cupboard because I
just don't think it's necessary to have it.
If I want crisps, don't get me wrong, or chips, I can go and
buy them, but it's they're not always readily available.
And it is the same. And again, you're, you're a
parent. So it's it's sort of you'll have
a better in insight on this. But there there is going to be a
trade off of what do I want my kids to always have access to.
(06:10):
And just because it's been normalized that there should be
these things available in the house.
Well, given the fact that the obesity crisis is just going
more and more and more and more,maybe again you could you can
ask the question is, is that theright thing to do?
Yeah, yeah. I'll tell you another thing.
So obviously, just like you saidit, it is the norm in a lot of
people's eyes is imagine trying to change that new norm with
(06:33):
like a 7 year old kid, right? Say, tell them that you can't
have XYZ at this certain time. For a lot of people who'd be
like, I'd rather just give them that thing than have like a
tantrum for like 6 hours. So like, because again, it's
like changing that new norm is such like really difficult.
You're almost better off starting to like reduce it
slowly and then trying to like go in cold Turkey.
(06:53):
Game over. Do you use food as a reward for
your kids? No, no, nothing.
Nothing at all. Nothing at all.
See, I think that's, that's sucha good thing because we talk
about all the time when you, youhave kids and if they're good,
you know what they do well, theyget a treat or they get a happy
meal, you know, whatever it is, if you're, if you're bad, you've
(07:14):
got to eat your vegetables. And it's like you're, you're,
you're literally ingraining in them like healthy, nutritious
food. Just for ease of conversation,
because I know we've spoke abouthealth and all those things, but
you're, you're basically saying if you're naughty, then you have
to eat these good foods that aregreat for your body.
And if you do things really well, you get to eat junk.
And so then it's like good junk,bad like healthy food.
(07:39):
And, and so I, I think because you, you were coaching before
you had your first kids, it's like you had learned about this
and it's like, right. We ain't using food as a as a
kind of thing. Do you know what's mad when you
so some kids activate like TV programs, they'll often say on
they like relations, like sugar is bad for you.
But also in school, one of my kids come home quite a while
back now when they had to do like this little paper and he
(08:00):
was like healthy food, junk food.
And they had pictures of different, they obviously in
school they had different pictures, right?
Which one does this go in junk food, healthy food.
And my kid asked me, he's like, oh, well, this is bad for you.
And then I said, I said only if you eat a certain amount.
I was like, if you have a certain amount of this food,
this will give you a bad time. You use broccoli if you eat too
much broccoli probably give you a past stomach as well.
So it's almost like you're trying to because they it's told
(08:21):
in school and stuff as well. You're almost trying trying to
soften the blow without trying to give them like put like food
on like some moral high ground type thing.
Yeah, well, you're putting foodsinto into groups where like, you
know, our whole coaching thing is there's no good or bad.
There's everything has its purpose.
It's everything in moderation and depending on your goals and
what you want to do, you know, it's more of something unless
(08:41):
there's something. Else and like you said, the
environment is is driven towardscreating that separation like
there's in schools is on the TV program like saying Sugar's
bathroom it's like wow, not really because.
Even. It depends.
When when people say right, I'm going to, I'm going to clean out
the kitchen, I'm going to get rid of all the junk.
They get all the junk and they put it in one cupboard and then
it's like, well, now you've got pot gold.
And so it's like now that is nowlike that's like the treat
(09:03):
cupboard. And whereas you'd be better off
just scattering it around, but just not in plain sight.
Whereas it's like now you know, it's like in your head, it's
like that's the cupboard of glory right there.
Like, you know, and then you walk past it, you're like, and
then you open it, you're like, Oh my God, it's Willy Wonkas
Chocolate Factory in here. And whereas whereas if it's more
scattered around and just not like in, you know, eyes view and
(09:24):
just and more inconvenient to get to, you're going to think
about a lot less. You see it when when people come
home though as well, like some people, they start training, for
example, they train and they, there's this urge to reward
themselves then with a energy dense meal or this, this highly
palatable meal. And it's like, oh, they'll get
to the end of a busy work week and like I want to reward myself
(09:45):
with. And that all comes from like
being young. It's like, well, I've always
rewarded myself with. I always got a happy meal when I
when I did well, the. The Happy meal, like this is a
happy meal genius. By the way, McDonald's and you
will be happy do. You know what else?
What do people do when they're sad?
They do the same thing. They'll eat the comfort eating
(10:05):
stuff so it's everywhere regardless of all you're.
Feeling all these that all the. Thing calling for some reason
it's only just now that you saidit like that.
Like calling the meal the Happy Meal for kids.
Whoever thought of that genius? Yeah.
Like just, you know, when I think as well of, like the
unhappy meal, I think of, like, boiled potatoes, boiled peas,
(10:28):
yeah, and some dry. Chicken, but you know, it comes,
it comes in the M with the handles in the box.
It's like it's got a little toy.It's a happy meal.
You did well. You get a toy, you get a burger
and fries like. It's plain on that so well,
isn't it? Yeah.
But we've got on an absolute tangent, yeah.
So, so yeah, obviously the, the,because we, when it, when it
(10:48):
comes to body fat, nutrition is going to be the main drive or
the biggest lever you can pull when it comes to creating a
calorie deficit. So a lot of stuff we talk about
in the home, it is going to be associated with the kitchen, you
know, where, where your, where your food is, what food you're
buying, where it's stored in your kitchen.
What when you walk into your kitchen, what do you see?
(11:08):
And these things that they're, they're so overlooked because
people will go straight down there.
Oh, it's, it's my hormones as towhy I'm not losing weight.
And it's like you're, you've gotcookies on your kitchen side.
I would bank that. That's the reason why you're
gaining weight versus your hormones.
And when when you it's like people will miss the forest for
the trees and looking at the real obvious things in their
(11:30):
environment that are just setting them up to fail.
And there it's almost like the game's been rigged for you to
fail. So let's change it so you know,
you don't even think about this stuff.
Out of sight, out of mind is so true.
I tell you one thing, just basedoff what we just said, one of
the biggest things to do, not just the environment, the people
in it. Imagine if you started trying to
make changes, throwing stuff out, change things.
You hadn't told anyone in your house, like your kids who have,
(11:52):
what the heck you're doing. Yeah, I caused a massive
argument. Say what?
We're done wrong. Are you getting divorced?
Yeah, yeah, exactly. So it's like first thing, sit
around the table and have a conversation and like come up
with a a plan and like maybe youmay have to compromise on a few
things, but at least if people are away and everyone is
included, you're more likely going to be successful.
I think that's almost like couldbe the first thing that you
(12:13):
should do. It's like, let's sit down.
I've decided that I'm going to try and lose 40 lbs.
I want to get my family on boardand I want to see what's, what
are they willing to tolerate within the environment from
home. The is this necessary?
Do you want this? Can we change this for this?
So now you're starting to get everyone on board one because
they know what you're trying to do.
(12:33):
And then you can start to get anidea of because some people say,
oh, oh, you know, I buy all thisstuff in bulk, but I've got
kids. Well, have you asked them if you
would change that? It would make a big difference.
And they're like, no, like, well, you've got to ask.
Them the, the, the biggest thingwith kids and spouses, when I'll
read a check and then it'll be like, it's just, or I have a
(12:55):
zoom call, it's like, Oh, it's just so hard.
You know, my, my, my partner doesn't support me.
And this goes both ways, male, males and female spouses and
vice versa. And my first response is always,
have you asked them? And then they're like, well, no.
And it's like, so why do you think that they're just
automatically going to do it? Like, they're not mind readers.
And the amount of times that it's just a communication
(13:17):
breakdown. And then I'm like, just ask them
just like, ask your kids say, hey, like, you know, Dad's
trying to lose some weight. You know, I would love it if you
guys could, you know, come for awalk with me in the evenings.
You know, if you see me going for the, you know, for the
snacks, you can say, Dad, you know, you're trying to lose
weight. I'd really appreciate if you,
you know, if we could be a team and they'd be like, yeah, like,
(13:37):
you know, they'd love it. And then same thing with a
spouse, if you just say, look, I'm, I'm trying to improve this
so I can be a better spouse towards you.
I can be a better example for mykids.
I can have more energy, I can give you more back.
They'd be like, like sing to me,you know, but it, but it's
straight away you, they're, you know, because you stopped going
on date night because you're trying to control your calories
and they're like, they don't love me anymore.
(13:59):
And it's like, you haven't even told them why you're doing it.
And, and so it's just having, having the frank conversation.
And if you have that conversation and they're still
unsupportive, that's a deeper conversation to have as to like,
do you want a spouse that does not support you with your goals?
Most people would say no. And then it's like, well, then
(14:21):
you need to make a decision thenof do do you want to, you're
going to have to work harder than most people and deal with
this pushback or you change yourspouse.
Like, and I, I know I'm saying that very simply.
I know it's not as simple as that, but when you really break
it down to like the two options,that is it.
And also, if you have that conversation, you're going to
(14:41):
know either way where you stand and your expectations like,
well, I know I'm going to be swimming upstream.
So I know to expect that, you know, So I know my wife is going
to try and put all my husband's going to try and pull me back
down when I make this decision because they said they were
going to support me. Or hopefully they'll say, yeah,
I fully support you. Yeah.
And there'll be much the. Amount of times we have spouses
that lose weight as a byproduct of their spouse being in the
(15:03):
program. They don't even sign up, but
they're just like, well, they'vebeen joining them for walks in
the evening. They've been eating what they've
been eating, you know, for dinner.
And it's like, and it's like, oh, my wife's down 50 lbs or my
husband's down 50 lbs. He's not even following the
program or tracking anything. He's just embodying some of the
behaviours Is is. So awesome.
Think about it. What does most families do?
They all have an evening meal together.
If one person's in the program, the chance that they aren't
(15:25):
going to cook different meals, like oh, we'll just all eat the
same thing. As a byproduct of just doing
that, they lose weight. Going for a walk in the evening
instead of watching TV. Such powerful habits over time.
Yeah. And just from, from an
insecurity standpoint as well, like sometimes they don't
understand the motive behind whyyou're trying to lose weight,
get leaner. So they immediately and which I
(15:46):
I would say is not an an it's not abnormal.
It's not unreasonable, you know it's where.
Oh. My spouse is trying to lose
weight. Why?
So he can leave me. Are they are they looking for
someone else? Are they are they trying to
impress someone else? Are they sick of now what
they've got at home? Whereas like if, because again,
in this in this thing we're trying to say, what are we
trying to manipulate from home to support fat loss?
(16:09):
You got the physical and then you got the social as well.
The environment is both. So if you address the social
first, so the family or whoever lives in your house and at least
lay that down first. Now, if you do start changing
the physical, the, the social are aware of what's going on.
So it's not going to cause friction there.
So I think first point of contact, if you can just get
(16:29):
them on board to as much as they're willing to be on board
because like you see some spouses, like, it's not like, Oh
yeah, I really support my husband and I'm, I'm, I get him
up every morning and I prep his meals.
You might not even need that. Or it's like, oh, my wife's
trying to lose weight. I'm going to go to the gym with
her and I'm going to do this. It doesn't need to be that, but
it can be like if he says no or if she says no to something, I
(16:51):
can be like OK. I can tolerate.
It, yeah, Yeah. Or it's like, I'm not going to
be panicking myself thinking they're trying to get in shape
because they're trying to leave me.
I know it's because they want tobe a better example for their
kids. Yeah.
Or because they've been to a doctor's appointment, They've
had a bit of a health scare, which they want to address.
Like as long as they're aware ofthat now, the whole process is
going to be much more smooth. The this is a bit of a side
(17:13):
tangent, but I feel it does needto be said as well because I've,
I've, I've seen this a couple times more on the female side,
but it does happen on the male side as well.
But when women are, they decide to embark on say like fat loss
journey, they'll have their friends say, but you're perfect
the way you are. Like you should love yourself
(17:35):
how you are right now. And so they've, they've already
made the assumption that the reason you're losing fat is
because you don't love yourself and you're unhappy right now.
When, when maybe that's true, but it could also not be true.
It could be I love myself so much that I'm also going to
reward myself by getting in evenbetter shape and pursuing this
other goal. Like they're, they're not 2
(17:57):
opposing things. Like it's not a dichotomy there
where it's like, I can be so happy and love my body and want
to get in bad shape. It's not I can only get in bad
shape because I'm unhappy with how I look.
And a lot of women will try and almost like talk their friends
out of changing being like, no, no, like you don't need to lose
(18:17):
weight. You need to work on self love.
The reason why you want to lose weight is because you don't love
yourself enough. I think it's fucking bollocks.
Like I, I think like one, it's none of your fucking business
what someone else wants to do with their goals.
If they want to gain weight, fucking let them.
If they want to lose weight, letthem.
Like that's their choice. But it's also you're, you're
putting your own beliefs and assumptions on that person.
(18:37):
We're saying no different than like a guy that wants to lose
weight in his relationship. The wife might assume he's
losing weight because he's goingto go and cheat.
That's why he's doing it when maybe like, you know, he might
say, I'm losing weight because Ithink you're so far out of my
league, my league. I want to be the husband that
you deserve. And then they're like, Oh my
God, like that feels so nice. Like he's doing all this for me,
(18:58):
like complete 180. And so I would just say like,
don't make the assumptions. Like have a, have a
conversation, you know, whether,whether it's with your friends
and it's the same with guys likeyou know, if, if you're, you
know, if you're all your friendsare overweight and then you
start changing, they'll start making digs, you know, fucking
salad boy over here, you know, and stuff.
And they'll, they'll try and putyou off it because they have to
(19:20):
look in the mirror and be like, well, I'm not, I'm not doing
anything. But I.
Want to be salad? Boy, yeah, sorry boy, but I, but
I've seen it a few times recently where, you know,
they'll, they'll, they might putsomething online or something
and be like, oh, you know, like I'm on the, on this fat loss
journey. And then it's immediate like you
don't need to lose weight. You're great the way you are.
Like you, you should work on self love and all these things.
(19:40):
And it's like you're, you're making so many assumptions there
versus just going fucking go forit.
Like I'll support you. It's like they want to better
themselves. They must hate where they are.
Yeah. Like how does that make like in
any other context that wouldn't like if someone was setting up a
business saying how they were working in a job, they were
employed, Now they're setting upa business like, oh, I'm going
to go on my own and set my own business.
(20:02):
No, you should just love yourself more.
Yeah, you should just love how much you get paid right now,
yeah, versus trying to do more. No, I was, I was happy at my old
job, but I would, I want to try and explore this where I might
earn more money and I might be, you know, put myself or my
family in a better position. No one would ever say no, no,
no, you didn't need to love loveyourself more.
Yeah, and love that salary. Love your low salary, yeah?
(20:23):
Lower your standards. How does that sound?
It's like no no just. And I can, I can be happy and
want more for myself. Yeah.
And and that's not to say, you know, there's, I would say the
majority of people that sign up to or want to lose weight is
because they are unhappy, you know, with, with how they look
and stuff. But I wouldn't, I, I still
wouldn't make that assumption, you know, before having having a
(20:44):
conversation. So you know, if you're, if you
are in a relationship and eitheryour, your wife has signed up
with the program or your husbandsigned up with the program, I
like have the conversation firstbefore making assumptions as to
why they're doing it. Because it, it may go down a
conversation that you didn't think was, was going to be
there. But also you're not making any
assumptions as to why they're doing it.
(21:05):
Because then again, the amount of times you see the spouse's
behavior completely change and almost like, you know, they're a
bit spiteful against the change or even super itself being like,
you know, this has ruined my husband or my wife.
You know, now they're just obsessing you over this stuff.
And it's like we, you obviously don't understand why they're
doing it then. And you need, you need to have
that conversation. Tell you one thing.
(21:26):
So when do we apply for the police like, you know, 1010
years ago? Something like that, yeah.
When to the Didn't get in, didn't get in.
Damn, when? In the interview they give us
like a scenario and I can't remember exactly what it was,
but I basically assume somethinghappened and he I'll never
forget that she looked me in theeye and he goes assumptions of
the mother of all fuck ups. Yeah.
And I was like stuck with me ever.
(21:48):
Since. Oh, so you learned something?
I learned something, yeah. Here we go.
Learned one thing, you know so. And again, I never assumed.
No, I asked questions. I remember.
His role plays and there was there was someone called like
David or something in the So what it what it is, is you have
we're going on tangents now, butit's funny you, you there's
there's there's like 8 rooms andyou go in the first room and
(22:08):
there's, there's literally just a table and a bit of paper and a
scenario and you've got 5 minutes to prep and then buzzer
goes, you have like 60 seconds to stand outside the next room.
Buzzer goes, you go into the next room and that's the
scenario. You actors in there.
So there's someone assessing youand there's an actor and all of
the scenarios are basically you're a security guard in the
shopping centre and there's different scenarios that you
have to like de escalate. And they're looking for things
(22:29):
of like, you know, come into a being decisive, you know, de
escalation, building rapport. And I saw one and it was like
his name was Dave. And I walked in and I said, I
said, oh, how are you Dave? And I said, can I call you Dave?
And he goes, no, call me David. I wanted to go.
I'll call you cock if I want. But I was like, I was like.
Sorry, David. And in my head I was like, I've
ruined this one. But but yeah, it was you had
(22:51):
like 4 different ones to go through and like they got better
as you went because you got morecomfortable with it.
The first one, terrible. As we're going off on the
tangent, let us go with it. I was, I remember doing the role
play for the fire service and like in my head, like I've tried
role play in the bedroom. So I thought maybe I'll be fine
with this. So I and they were telling me,
(23:12):
so basically you're going to go in that room, you're going to
read like the satin and then we're going to call you in.
You're going to come in and as soon as you come through the
door, it's on like the cameras are rolling.
I was like, yeah, find the problem, read it.
And it was like, you've just knocked someone's door.
You want to check if like they have plugs and plug sockets and
stuff and you've got to talk your way into the house type
thing. And I remember as I opened the
(23:34):
door, I felt like super comfortable, like I'm a
firefighter. I'm going to go up this door.
I can knock it, open the door. This woman comes flying at me.
I literally felt like I'd walkedinto a primary school stark
naked. Oh my Lord, I was just looking
around. I have a really bad again.
I just not feeling comfortable. They're the worst, the worst
(23:58):
things ever. Role play.
Oh, the bedrooms done now. No more.
No more role play. OK, I know we're all sat here,
so we all. Been getting work work done for.
Them right, massive tangent. Let's bring them back
assumptions, yeah. Yeah, conclusion, don't, don't
make the assumptions. Have the conversation.
So, you know, step one in setting your environment up for
success. Have the conversation with your
family, with your spouse, with your kids.
(24:19):
Tell them why you're doing it. Tell them how they can support
you and be specific. And I think, I think that
already put you in a really goodposition of knowing where you
stand and knowing the support that you have and also they're
aware of what you're trying. To do now make it much easier to
change the physical environment.Then once you had the
conversations, like I'm gonna put a walking treadmill in the
kitchen. Yeah, I understand why he's
doing that now. You know what's realistic now?
(24:41):
It's because you might not have the perfect social, but at least
it's good enough. It's like now I know what what
they're willing to bend to. Now I can move on to the
physical and I can start manipulating the physical
because we would have manipulated our environment from
home to support fat loss to someof the good we've all done.
Now again, you've got the hurdleof kids.
We haven't, but we have manipulated somewhat.
(25:02):
So I guess if we go Ryan, I guess you can start it where
what have you manipulated from home that makes it very easy for
you to get the job done or very difficult to not do the?
Job yeah, yeah. So 22 big things I've done from
an activity standpoint. I put a gym in my garage, so
obviously having kids don't get much time.
So literally 2 seconds out of mydoor, I'm in the gym, walking
treadmill at house, in the kitchen.
(25:24):
So it's very difficult for me not to get the steps in.
In Wales is always raining, so that's no excuse there.
I can just imagine right now, treadmill in the kitchen and
it's just like a doughnut tie inthe ceiling.
Drooling. Can you imagine if I didn't have
that conversation? Come on, it's just like a
massive treadmill in the kitchen, like be annoying,
wouldn't it? You know?
So from a food standpoint, we tend to eat the same things in
(25:46):
the evening like me and Gab do. The kids do have chocolate, but
again, it's quite difficult. I'm not, I don't really care for
like chocolates and stuff. But I will say one thing.
If they had Oreos in the house, I would Polish them off an
instant. So like I said earlier, I buy
them chocolates that I'm not necessarily fussed on.
I don't buy them Oreos. It's Turkish delights, Yeah,
Look, boys, bounties. You've got a big bag of
(26:07):
bounties. I'll be honest, man, I don't
mind. I like about.
Yeah, I don't have those. It's like you could say.
Then I put like any snacks and stuff they like that I'm not
really fussed on. So I'm not really tempted by it
then. So they're satisfied you find it
easy. Yeah, exactly.
So everyone wins. It's like a compromise, you
know, So and they were probably the biggest things I've done.
So then it's really difficult for me to eat foods that I know
I'm tempted by the wouldn't necessarily support my goals,
(26:30):
and it makes it really easy for me to get my activity in.
Yeah, we'll go to Ben and I reckon when we start saying
stuff that we've done, because you've said those are the things
that you've done. And I bet you there's more that
we'll say now that you've done, but it's just not as obvious
either. Yeah, nothing, just just born
great. No, I think, I think my my top
(26:51):
ones would be the walk. The treadmill has been really
helpful. I I say that like I love walking
outside. So I almost feel like I, I
don't, it doesn't get the full utility that it should because
any chance I can go for a walk outside?
I associate walking with taking a break and so if I'm then
walking and working, same with listening podcasts and stuff.
(27:14):
I'm associated with work. I like to just walk and listen
to music or something. But also you have done when you
were in like fat loss phases as of late, you were walking a lot
more on calls. So it was an addition cooking
appliances. So getting good cooking
appliances that I can bolt cook with.
So like a ninja foodie, like an air fryer pressure cooker thing
(27:36):
was huge. The the sous video for like bulk
cooking chicken and steaks and things and get in the right
messes. I think that's the best Hey
social environment. Jess, who's the right?
Jess, if you're watching I love you.
Honestly though, like you know she, but she bulk cooks the
chicken. There's always rice in the
fridge. The like there is always ready
(27:58):
to go foods that I can literallyjust mix and match to get carbs,
fats, protein, nuke in the microwave.
I'll be working and she'll be like, what do you want to eat?
And like that has been, and again, we, we spoke about
spousing and stuff, but like she's the, the, the gold like
that. Just it's like I don't have to
lift a finger, you know? And, and she'll do it, like
(28:20):
honestly. Well, do I want to eat Donuts?
But I will have a slave. But it but like but also like
it's like she likes doing it yes, like she.
She's in that game as well. I I, I think like one of her
again, another tangent, like I think I think one of her like
love languages is like acts of service.
So it's like, because I'm not a gift.
It's like, oh, I've got your nice watch.
What the fuck can we do with that?
(28:40):
Like tell the time. But if it's like, I brought you
a coffee, I'm like, you're the best.
And so like food, food prepped in the fridge.
Like having for me, having a supportive spouse was lights
out. It's funny, I think my guess is
acts of service I'll spend in mymoney.
Is that 1 words of affirmation? You're the best.
Getting me to do the bins is that no, I think with with mine,
(29:07):
outside of the things you know, I've got the gym from home.
I don't travel to a gym at all. I do all my stuff from home.
So it makes it very, very easy to get a job done.
You're the same with your cardiostuff at home.
It's like worst case scenario you can still get it done even
if shit, it's the fan food appliances.
Yeah, the air fryer. Super easy to just batch cooked
chicken. Things like this, ones that
(29:27):
haven't come up. So I have very convenient
protein and fiber sources. So I have always have cooked
meat in the house to some degree.
So whether it's like a daily chicken, daily Turkey, daily
ham, and I've always got frozen fruit, I buy, I buy bananas,
chop them up, freeze them and I get berries, freeze them,
grapes, freeze them. So I've always got frozen fruit
(29:49):
ready to hand. Things like ready made soups as
well. Very easy, calorie controlled,
convenient. So it's like I can whip up a
soup. It's like 200 cals in a can and
I can go done and dusted. So it's like I'm not like I need
something quick between coals. I'm going to have to have this
bag of nuts because I can open the bag of nuts and just shove
(30:09):
them in. But I've done like 900 cals in a
bag of nuts, whereas I've got a thing of soup by chicken and a
micro for 990 seconds and it's done and dusted.
What about that salad dose? Cook my soup in saucepans.
Do you? Do you, Nick?
In the microwave? Yeah.
In a bowl of micro. I tell you what.
Then it starts beatboxing to thethe top of the microwave.
I. Tell you what was inconvenient,
it took you 10 days to make thatloaf of bread.
(30:31):
You were wasted away from the time that was done I.
Have done that since, Yeah, yeah.
I actually lost seven clients while I was doing that.
So yeah, it's like it makes it really easy for me just to do
the things. And also I am what I don't store
that much of what I would consider like trigger foods in
the house because it's it's onlyme and Jess.
(30:52):
So it's like we don't need to have, oh, I've got 17 Snickers
in the cupboard. Like because 17 Snickers I would
just write off. So it's like, for example, it
was Halloween recently and trickor treat as we expected to come
round. So we stocked up on that on on
sweets and stuff. Didn't come round.
But no, they didn't. Not what, not what you.
(31:14):
You live on the top of the hill of.
The back of the back of the. No one's going down and going
back. Especially with this creepy man
in the window. But what I did though, is I
bought sweets that I am not thatfussed on.
If I bought stuff that I'm, oh, the kids will love this because
I love it as well. I'm going to see it off.
But I was, well, if I buy something that I can take or
(31:34):
leave, I, I see it now most daysand I go, Oh yeah, I don't read
it. It's like it, it, it's there
because I am one. Like, whereas if we bought some
sort of like chocolate buttons or something like that, I'm
going to smack the bag before the kids have even arrived.
It's like there's, there's no, so it's like my, my willpower
isn't called into question because I don't put myself in
(31:55):
the environment where it's goingto get questioned super easy.
So it's like super convenient foods that are reflective of the
goal. I don't store convenient foods
like in my, in my freezer, I've got curly fries in the freezer.
Like I love a curly fry, but they're frozen and they take
like 40 minutes to, to get ready.
Like I, I never, they've, they've been in there for
(32:16):
months, even though I love them,but they're quite inconvenient
and I can make other stuff way faster.
So it's like the soup takes 2 two minutes to make.
The Curry fries take 40 minutes to make.
So when I'm hungry, I lean into the soup over the fries.
It's it's just manipulating the environment.
So again, even if I wanted to, if I wanted to raid my House of
food, I'm not going to put it away.
(32:38):
That much there's only so much chicken and rice I can eat.
It's like what I've got I've gotthree options.
I've got steak or chicken and rice and then I've got salsa and
guacamole. They're basically at the four
foods in my fridge. And if and if I don't want to
eat them, then I go. You're not really hungry then.
And then I leave it. And then when I am hungry, I'll
go. I have some steak and rice and
it's, it's so easy. It's like the easiest, the
(33:00):
easiest plan. The only other one that I have
that's convenient is bread. And I like, I mean, I, I'm a
bread fiend. Yeah.
But duck, Yeah. Have you ever seen where like
hit when the humans have come from monkeys and it's a monkey
and it like morphs and it. Goes you're from a duck.
It starts off as just like a. Pond Duck.
Yeah. And then it just goes up and up
(33:21):
and up. Hence the big nose at the end.
I'm still hanging onto the bill,but I I'm like the only other
foods that I have that are staples will be like bagels or
bread and eggs. And that's breakfast is eggs and
bagels. But I think having those staple
foods that are super convenient,super easy to prep in bulk, and
(33:43):
you've just got Ziploc bags or Tupperware in your fridge.
And this sounds silly, but even I would go Ziploc bags over
Tupperware because it's less washing.
Like it's just you don't have to.
Like even when I had to take meals to work, I would take one
Tupperware and have 4 meals in Ziploc bags because then I would
empty it into the same Tupperware.
So I got one tub to wash versus 4.
(34:05):
Or plastic alternative. I used to have a massive
Tupperware. With four meals of food and.
Then I would eat it four times aday.
But like, you like little thingslike that.
When I I spent years washing Tupperware and I'm like, I'm
getting really sick of this. Yeah, it's like the Ziploc bags,
genius. It's like make it as easy as
possible to do the things you want to do, and it's difficult
as possible not to. Yeah, yeah.
Another one is if you look when I'm heavier, you will look and
(34:30):
there'll be no food scale on thecounter.
When I'm leaner, the food scale is out constantly.
It doesn't go away because like if I'm trying to stay on track
my diet and drop somebody fat orwhatever, if I if the food scale
is away, sometimes I won't even look at it.
That visual cue won't remind me outweigh it, or I'll be making
something in a rush and I'll go,I'll just, I'll just guess
(34:52):
whatever. Like it's, I'm too busy.
Whereas if the if the food scaleis there, it's like, well, why
wouldn't I use it? It's literally there, right in
front of. Me so these are some like real
quick. I don't like the word hacks
because they're not really hacks, but like some quick
things that you can do. Keep your food weighing scale on
your kitchen side. Keep your body weight scale in
the bathroom so that you almost trip up over it so it's easy
(35:13):
accessible. Don't stack it at the back that
you have to pull out or bend down near the bog every morning
to pull it out. Have My Fitness Pal on your
phone on your first home screen so you don't have to flick
through to find it. So it's just there, you know,
even replace where your WhatsAppis or Americans don't use
WhatsApp, they use iMessage. But like I guarantee if you swap
(35:34):
your iMessage with your My Fitness Pal, you'll accidentally
keep clicking My Fitness Pal andbe like, well, you're in there
now, may as well log it. But just those things that will,
you don't even have to think about, but you're like, well, I
may as well because it's there. Whereas if it's like, well, the,
the I forgot to weigh this morning, I forgot to get out the
scales. It's like, keep them out.
Yeah. Like they don't take up that
much space. And same thing with the food
(35:56):
weighing scales. Same thing with my fitness
power. But it's again, like, when was
the last time you had a coach say, make sure my fitness power
is on your home screen on your phone?
Like you were like, what? What have I paid for?
But we know it's those micro behaviors and just it's slight
environment changes that can dictate someone doing something
or or not. Yeah.
Well, like we always say, it's if you want to have the same
(36:19):
success as someone else, look atthe things they do on a
day-to-day basis, all these small things around them and if
you copy them to the T, the chances are you might not match
them, you might even surpass them, but you'll at least get
closer to them. It's like you, you surround
yourself like they have as well.So if you go into someone's
kitchen who was £300, I bet you could walk into the kitchen and
(36:42):
go I bet this person is and you guess the weight and you would
be pretty. If I, if I had to stereotype
that kitchen, there would be dirty plates and bowls on the
side. And again, it's like, what if
you don't have clean bowls and plates?
What are you going to do? You're going to order DoorDash,
You're going to get take away because it's like, well, I don't
want to, I don't want to, I don't want to cook anything in
(37:03):
this dirty kitchen. So the kitchen is probably going
to be a bit dirty. There's the fridge is probably
going to be quite empty. Quite bare.
But there are like rustlers, like a, like a, like a
microburger. And then there's going to be
just snacks of like random things like packets of, you
know, wagon wheels and, and crisps and things just just
(37:23):
scattered around that. Is a bit wagon Are the American
wagon wheels? No, I don't know.
I used to hate them, but they'reactually all right.
Yeah, but they're. Around.
Yeah. But then if I said, well, OK,
what would a, you know, someone that's in great physical shape,
like I would say they're going to have some decent kitchen
appliances. The, the kitchen's going to be
pretty clean. It's almost going to look a bit
(37:44):
like a showroom where it's just like you got a bowl of fruit in
the middle. There's a coffee machine,
there's an air fryer. You know, there's a rice cooker.
The pantry's organized. The, the convenient foods that
they want to eat are eye level. The shit foods are right at the
back at the top that you need tostep for, like, And it's like,
yeah, like you're, you could just go and live in that house
and you'll probably lose weight just just from the how the
(38:06):
kitchen is set up. Yeah.
So it's like you can, you can goin and look at your house around
you, but like, what in this house drives me to find success
in this goal? And what in this house makes it
more difficult? And can I now manipulate these
things in order to make it easier for me to get the job?
Done. Yeah.
(38:26):
So if we, if we sum it up, top five, top five things that we
can do conversation with with spouse and kids for for support
food scale out on the side and body weight scale.
Yeah. My fitness power easy my.
Fitness, power, easy access. I probably would put up there as
(38:47):
a top one walking pad. Yeah.
I think it should be probably one of the biggest game changes
that you can have for getting inyour steps.
One that can be moved around pretty easy.
So if you're at your desk, you can have it at your desk.
If you want to watch TV, you canroll it in front of the TV.
Yeah, you can easily just shift it round and just be walking
whilst doing these other things that are more often.
(39:08):
I'll tell you something big I'venoticed even in my own personal
life, like you know, if you wantto go out for a walk, a lot of
people, they may by the time they get ready to go out and
then come back, it's like they're only outside for, I know
like 5 minutes where. 10 minutesto get ready.
Exactly. Whereas if you've got the
treadmill, you get like, you find you've got like pockets of
1015 minutes, straighten the treadmill straight off.
If you do that four times a day,right, you've now got an hour
(39:29):
accumulated across the day. You did 415 minutes.
Yeah, that's like a walking pad.Game changer.
Yeah, last one, probably just the when, when it does come to
buying foods and snacks for yourkids, like don't also buy the
things that you love. Like try and get the ones that
you're just like. I would, I would say that as
make sure you have convenient foods after the tip of your
(39:50):
goal. Yeah.
And make sure that you have noneof what we, what you would
consider your trigger foods. Yeah.
Doesn't mean you can't have any chocolate or any sweets or any
cake or whatever. But it's like make sure they're
not ones that really do test youon a daily basis.
Yeah. You know, for example.
If I had Pringles in my house, they're a chip.
I would. I would.
Blow them Doritos. They wouldn't last long, yeah,
(40:12):
but if I had, you know, Walkers salt and vinegar, they would
probably last there to the next 5-5 years.
About a quaver. Like a quaver.
They I do like them, but they would be.
Yeah, but they're just give or take to me.
What? Cheetos.
Cool Doritos you put you put sour cream and chive dip and
Doritos. I'm not leaving.
(40:34):
I'm not leaving till it's all gone.
Yeah, I love a kettle chip. Like a mature cheddar and onion
kettle chip. I'm a finer man, you know.
In the posh crispy but. Yeah.
Hopefully that helps helps you guys when it comes to just
setting up your environment to to make it as I don't want to
say setting up your environment for success, but setting up your
(40:56):
environment to make it as likelyor or convenient as possible to
do the behaviors which we have seen time and time again to
likely get you towards your goals when it comes to fat loss.
Thank you as always for tuning in.
Be sure to like and subscribe oniTunes, Spotify, and YouTube and
we will see you next time. If you love this show, please
like, share and leave us a five star review so that we can help
(41:17):
more people. I'm John Matson, reminding you
to always go get what's yours.
This is one of the best things people can do if they want to
drop holy. Fat How do you set up your home
for optimal fat loss? If your environment is set up so
that the only choice you really have are the behaviours that are
conducive towards your goal, youdon't need any willpower to do
it. You want to just set up the
environment that drives it. Make it as easy as possible to
(00:21):
do the things you want to do, and as difficult as possible not
to. Like in an ideal world you'd
just be in a house with chicken,rice, veggies and fruit.
But again, you have kids. Life doesn't work if.
We sum it up top five things that we can do.
I'm Ryan Stevens. Doctor Taylor Waters, I'm Ben
Oliver. Welcome to the Superhuman show,
Yeah? How do you set up your home for
(00:47):
optimal fat loss so. Sweets on the counter.
Sweets on the counter. Sour Patch Kids every draw.
This is literally the. This is one of the best things
people can do if they want to drop body fat.
Like you want to just set up theenvironment that drives it
because people will always blame.
Like, you know, the reason why people have gained weight over
(01:10):
time is because the environment is now such a such an
environment that it drives it. Well, if you can create your own
environment from home that drives the opposite.
It's like you're going to give yourself a much better chance of
getting a job. Done.
We we talk about all the time. Well, there's, there's basically
like an inverse relationship between optimal environment and
willpower needed, where if you're, if your environment is
(01:33):
set up so that the, the only choice you really have are the
behaviors that are conducive towards your goal, you don't
need any willpower to to do it. You know, if the, if the only
thing available to eat was, you know, chicken, vegetables and
rice, losing fat would be easy. No one would be overweight, but
if you're working at McDonald's,the amount of willpower you need
(01:54):
to not eat that food significantly higher than if you
didn't work there. So This is why we harp on about
environment so much because we can talk about motivation,
discipline, you know, all of thethings which I think are popular
on social media, whereas we've always, you know, spoke about
like, well, how do I make it even easier for myself?
(02:15):
Like if, if there, if there was a cheat code, it's well, you rig
your environment so that the only option is to do the thing
that you want to do. Now, obviously when you factor
in jobs, spouses, kids, you don't have full control over
that environment because kids need their snacks and you know,
(02:36):
maybe your spouse isn't following a, a plan and you're
limited in space and all, and all, you know, where you live is
based on your work and all of this stuff.
So that, but this is where, again, previous episodes, we
look at everything as a continuum.
We're not saying you have to do these things in order to be
successful, but if you can say, well, if there's any little
(02:57):
thing that we kind of discuss here that you can implement in
your environment, it's likely going to help versus make things
harder. So even if there's one thing
that you can take away from thisepisode and say, you know, I
could probably change that around in my house and it's
going to make me more likely to do this thing, then, you know,
success for us. So yeah, go, go.
(03:18):
Ahead I think that's where a lotof people struggle as well
because it's kind of easy to say, if you don't, we'll just
get rid of all like the junk food, whatever.
And just like what you said, like you have kids who are like
eating chocolate stuff. And just because you were on a,
a journey like to improve your health and fitness, it doesn't
mean like your kids can't have apiece of chocolate.
So it's like trying to find thatbalance.
And then I have that in my houseas well.
If my kids ask me for chocolate,no, because I don't want to eat
(03:39):
and I don't have that temptation.
It's like, but there's some things that I tend to do, which
is really help and I've had a conversation with a lot of other
like clients that have got kids is that First off, can you buy
like sweets and stuff where you are not necessary?
You could take or leave it, you know, it's like kind of like not
really too fast or just buy enough for your kids for that
(03:59):
week because then you have the association.
Well, if I eat that, there's none left for my kids.
Often people will like, buy in bulks.
And then it's like, oh, there's some leftover.
What you gonna do with those leftovers?
Yeah, I'm gonna get them down. It's one of the best things I've
done this. Individual packaging exactly
like like for for like crisps orchips or chocolate bars and
things like that, like the individual ones.
Because like you get like even when I go into Tesco's, when you
(04:22):
buy in bulk, you often get at a cheaper price.
But then it's like, what price you willing to pay?
You willing to pay the price of that temptation staring you in
the face and then not going towards your goals or pay like
the extra 20 pence to get like asingle packet of whatever the
sweets and stuff is. Like.
That's very important to know. But yeah, it's really like, in
an ideal world, you'd just be ina house with chicken, rice,
veggies, Yeah, and fruit. Yeah.
(04:43):
But again, life doesn't work. But it is, it's like you've, the
way I also think of it is you have to, you've also got to
think, OK, well, is having all that stuff readily available
even to your kids, is that a smart thing to do?
Because it's like you potentially have that growing up
and now you've ended up in a position whereby you are 40 lbs
(05:06):
overweight and are struggling toshift it.
But if you create the exact sameenvironment for your kids
growing up, well, there's a chance that they're going to
find themselves in the same hole.
So it's like you, you might wantto consider, OK, maybe they do
want it, but is it right to haveit readily available at all
times? Because again, there is there is
going to be that trade off. It's like, you know, it's like,
(05:27):
should they be stored? Because what it does?
Because with some people, like we, we always had a, a crisp
cupboard in my house where therewas a cupboard full of chips.
And it's like, but, and then that becomes the norm.
But if the norm is what results and you gain in 30 lbs / a five
year period, should that be the norm?
(05:48):
Whereas in my house now we don'thave a crisp cupboard because I
just don't think it's necessary to have it.
If I want crisps, don't get me wrong, or chips, I can go and
buy them, but it's they're not always readily available.
And it is the same. And again, you're, you're a
parent. So it's it's sort of you'll have
a better in insight on this. But there there is going to be a
trade off of what do I want my kids to always have access to.
(06:10):
And just because it's been normalized that there should be
these things available in the house.
Well, given the fact that the obesity crisis is just going
more and more and more and more,maybe again you could you can
ask the question is, is that theright thing to do?
Yeah, yeah. I'll tell you another thing.
So obviously, just like you saidit, it is the norm in a lot of
people's eyes is imagine trying to change that new norm with
(06:33):
like a 7 year old kid, right? Say, tell them that you can't
have XYZ at this certain time. For a lot of people who'd be
like, I'd rather just give them that thing than have like a
tantrum for like 6 hours. So like, because again, it's
like changing that new norm is such like really difficult.
You're almost better off starting to like reduce it
slowly and then trying to like go in cold Turkey.
(06:53):
Game over. Do you use food as a reward for
your kids? No, no, nothing.
Nothing at all. Nothing at all.
See, I think that's, that's sucha good thing because we talk
about all the time when you, youhave kids and if they're good,
you know what they do well, theyget a treat or they get a happy
meal, you know, whatever it is, if you're, if you're bad, you've
(07:14):
got to eat your vegetables. And it's like you're, you're,
you're literally ingraining in them like healthy, nutritious
food. Just for ease of conversation,
because I know we've spoke abouthealth and all those things, but
you're, you're basically saying if you're naughty, then you have
to eat these good foods that aregreat for your body.
And if you do things really well, you get to eat junk.
And so then it's like good junk,bad like healthy food.
(07:39):
And, and so I, I think because you, you were coaching before
you had your first kids, it's like you had learned about this
and it's like, right. We ain't using food as a as a
kind of thing. Do you know what's mad when you
so some kids activate like TV programs, they'll often say on
they like relations, like sugar is bad for you.
But also in school, one of my kids come home quite a while
back now when they had to do like this little paper and he
(08:00):
was like healthy food, junk food.
And they had pictures of different, they obviously in
school they had different pictures, right?
Which one does this go in junk food, healthy food.
And my kid asked me, he's like, oh, well, this is bad for you.
And then I said, I said only if you eat a certain amount.
I was like, if you have a certain amount of this food,
this will give you a bad time. You use broccoli if you eat too
much broccoli probably give you a past stomach as well.
So it's almost like you're trying to because they it's told
(08:21):
in school and stuff as well. You're almost trying trying to
soften the blow without trying to give them like put like food
on like some moral high ground type thing.
Yeah, well, you're putting foodsinto into groups where like, you
know, our whole coaching thing is there's no good or bad.
There's everything has its purpose.
It's everything in moderation and depending on your goals and
what you want to do, you know, it's more of something unless
(08:41):
there's something. Else and like you said, the
environment is is driven towardscreating that separation like
there's in schools is on the TV program like saying Sugar's
bathroom it's like wow, not really because.
Even. It depends.
When when people say right, I'm going to, I'm going to clean out
the kitchen, I'm going to get rid of all the junk.
They get all the junk and they put it in one cupboard and then
it's like, well, now you've got pot gold.
And so it's like now that is nowlike that's like the treat
(09:03):
cupboard. And whereas you'd be better off
just scattering it around, but just not in plain sight.
Whereas it's like now you know, it's like in your head, it's
like that's the cupboard of glory right there.
Like, you know, and then you walk past it, you're like, and
then you open it, you're like, Oh my God, it's Willy Wonkas
Chocolate Factory in here. And whereas whereas if it's more
scattered around and just not like in, you know, eyes view and
(09:24):
just and more inconvenient to get to, you're going to think
about a lot less. You see it when when people come
home though as well, like some people, they start training, for
example, they train and they, there's this urge to reward
themselves then with a energy dense meal or this, this highly
palatable meal. And it's like, oh, they'll get
to the end of a busy work week and like I want to reward myself
(09:45):
with. And that all comes from like
being young. It's like, well, I've always
rewarded myself with. I always got a happy meal when I
when I did well, the. The Happy meal, like this is a
happy meal genius. By the way, McDonald's and you
will be happy do. You know what else?
What do people do when they're sad?
They do the same thing. They'll eat the comfort eating
(10:05):
stuff so it's everywhere regardless of all you're.
Feeling all these that all the. Thing calling for some reason
it's only just now that you saidit like that.
Like calling the meal the Happy Meal for kids.
Whoever thought of that genius? Yeah.
Like just, you know, when I think as well of, like the
unhappy meal, I think of, like, boiled potatoes, boiled peas,
(10:28):
yeah, and some dry. Chicken, but you know, it comes,
it comes in the M with the handles in the box.
It's like it's got a little toy.It's a happy meal.
You did well. You get a toy, you get a burger
and fries like. It's plain on that so well,
isn't it? Yeah.
But we've got on an absolute tangent, yeah.
So, so yeah, obviously the, the,because we, when it, when it
(10:48):
comes to body fat, nutrition is going to be the main drive or
the biggest lever you can pull when it comes to creating a
calorie deficit. So a lot of stuff we talk about
in the home, it is going to be associated with the kitchen, you
know, where, where your, where your food is, what food you're
buying, where it's stored in your kitchen.
What when you walk into your kitchen, what do you see?
(11:08):
And these things that they're, they're so overlooked because
people will go straight down there.
Oh, it's, it's my hormones as towhy I'm not losing weight.
And it's like you're, you've gotcookies on your kitchen side.
I would bank that. That's the reason why you're
gaining weight versus your hormones.
And when when you it's like people will miss the forest for
the trees and looking at the real obvious things in their
(11:30):
environment that are just setting them up to fail.
And there it's almost like the game's been rigged for you to
fail. So let's change it so you know,
you don't even think about this stuff.
Out of sight, out of mind is so true.
I tell you one thing, just basedoff what we just said, one of
the biggest things to do, not just the environment, the people
in it. Imagine if you started trying to
make changes, throwing stuff out, change things.
You hadn't told anyone in your house, like your kids who have,
(11:52):
what the heck you're doing. Yeah, I caused a massive
argument. Say what?
We're done wrong. Are you getting divorced?
Yeah, yeah, exactly. So it's like first thing, sit
around the table and have a conversation and like come up
with a a plan and like maybe youmay have to compromise on a few
things, but at least if people are away and everyone is
included, you're more likely going to be successful.
I think that's almost like couldbe the first thing that you
(12:13):
should do. It's like, let's sit down.
I've decided that I'm going to try and lose 40 lbs.
I want to get my family on boardand I want to see what's, what
are they willing to tolerate within the environment from
home. The is this necessary?
Do you want this? Can we change this for this?
So now you're starting to get everyone on board one because
they know what you're trying to do.
(12:33):
And then you can start to get anidea of because some people say,
oh, oh, you know, I buy all thisstuff in bulk, but I've got
kids. Well, have you asked them if you
would change that? It would make a big difference.
And they're like, no, like, well, you've got to ask.
Them the, the, the biggest thingwith kids and spouses, when I'll
read a check and then it'll be like, it's just, or I have a
(12:55):
zoom call, it's like, Oh, it's just so hard.
You know, my, my, my partner doesn't support me.
And this goes both ways, male, males and female spouses and
vice versa. And my first response is always,
have you asked them? And then they're like, well, no.
And it's like, so why do you think that they're just
automatically going to do it? Like, they're not mind readers.
And the amount of times that it's just a communication
(13:17):
breakdown. And then I'm like, just ask them
just like, ask your kids say, hey, like, you know, Dad's
trying to lose some weight. You know, I would love it if you
guys could, you know, come for awalk with me in the evenings.
You know, if you see me going for the, you know, for the
snacks, you can say, Dad, you know, you're trying to lose
weight. I'd really appreciate if you,
you know, if we could be a team and they'd be like, yeah, like,
(13:37):
you know, they'd love it. And then same thing with a
spouse, if you just say, look, I'm, I'm trying to improve this
so I can be a better spouse towards you.
I can be a better example for mykids.
I can have more energy, I can give you more back.
They'd be like, like sing to me,you know, but it, but it's
straight away you, they're, you know, because you stopped going
on date night because you're trying to control your calories
and they're like, they don't love me anymore.
(13:59):
And it's like, you haven't even told them why you're doing it.
And, and so it's just having, having the frank conversation.
And if you have that conversation and they're still
unsupportive, that's a deeper conversation to have as to like,
do you want a spouse that does not support you with your goals?
Most people would say no. And then it's like, well, then
(14:21):
you need to make a decision thenof do do you want to, you're
going to have to work harder than most people and deal with
this pushback or you change yourspouse.
Like, and I, I know I'm saying that very simply.
I know it's not as simple as that, but when you really break
it down to like the two options,that is it.
And also, if you have that conversation, you're going to
(14:41):
know either way where you stand and your expectations like,
well, I know I'm going to be swimming upstream.
So I know to expect that, you know, So I know my wife is going
to try and put all my husband's going to try and pull me back
down when I make this decision because they said they were
going to support me. Or hopefully they'll say, yeah,
I fully support you. Yeah.
And there'll be much the. Amount of times we have spouses
that lose weight as a byproduct of their spouse being in the
(15:03):
program. They don't even sign up, but
they're just like, well, they'vebeen joining them for walks in
the evening. They've been eating what they've
been eating, you know, for dinner.
And it's like, and it's like, oh, my wife's down 50 lbs or my
husband's down 50 lbs. He's not even following the
program or tracking anything. He's just embodying some of the
behaviours Is is. So awesome.
Think about it. What does most families do?
They all have an evening meal together.
If one person's in the program, the chance that they aren't
(15:25):
going to cook different meals, like oh, we'll just all eat the
same thing. As a byproduct of just doing
that, they lose weight. Going for a walk in the evening
instead of watching TV. Such powerful habits over time.
Yeah. And just from, from an
insecurity standpoint as well, like sometimes they don't
understand the motive behind whyyou're trying to lose weight,
get leaner. So they immediately and which I
(15:46):
I would say is not an an it's not abnormal.
It's not unreasonable, you know it's where.
Oh. My spouse is trying to lose
weight. Why?
So he can leave me. Are they are they looking for
someone else? Are they are they trying to
impress someone else? Are they sick of now what
they've got at home? Whereas like if, because again,
in this in this thing we're trying to say, what are we
trying to manipulate from home to support fat loss?
(16:09):
You got the physical and then you got the social as well.
The environment is both. So if you address the social
first, so the family or whoever lives in your house and at least
lay that down first. Now, if you do start changing
the physical, the, the social are aware of what's going on.
So it's not going to cause friction there.
So I think first point of contact, if you can just get
(16:29):
them on board to as much as they're willing to be on board
because like you see some spouses, like, it's not like, Oh
yeah, I really support my husband and I'm, I'm, I get him
up every morning and I prep his meals.
You might not even need that. Or it's like, oh, my wife's
trying to lose weight. I'm going to go to the gym with
her and I'm going to do this. It doesn't need to be that, but
it can be like if he says no or if she says no to something, I
(16:51):
can be like OK. I can tolerate.
It, yeah, Yeah. Or it's like, I'm not going to
be panicking myself thinking they're trying to get in shape
because they're trying to leave me.
I know it's because they want tobe a better example for their
kids. Yeah.
Or because they've been to a doctor's appointment, They've
had a bit of a health scare, which they want to address.
Like as long as they're aware ofthat now, the whole process is
going to be much more smooth. The this is a bit of a side
(17:13):
tangent, but I feel it does needto be said as well because I've,
I've, I've seen this a couple times more on the female side,
but it does happen on the male side as well.
But when women are, they decide to embark on say like fat loss
journey, they'll have their friends say, but you're perfect
the way you are. Like you should love yourself
(17:35):
how you are right now. And so they've, they've already
made the assumption that the reason you're losing fat is
because you don't love yourself and you're unhappy right now.
When, when maybe that's true, but it could also not be true.
It could be I love myself so much that I'm also going to
reward myself by getting in evenbetter shape and pursuing this
other goal. Like they're, they're not 2
(17:57):
opposing things. Like it's not a dichotomy there
where it's like, I can be so happy and love my body and want
to get in bad shape. It's not I can only get in bad
shape because I'm unhappy with how I look.
And a lot of women will try and almost like talk their friends
out of changing being like, no, no, like you don't need to lose
(18:17):
weight. You need to work on self love.
The reason why you want to lose weight is because you don't love
yourself enough. I think it's fucking bollocks.
Like I, I think like one, it's none of your fucking business
what someone else wants to do with their goals.
If they want to gain weight, fucking let them.
If they want to lose weight, letthem.
Like that's their choice. But it's also you're, you're
putting your own beliefs and assumptions on that person.
(18:37):
We're saying no different than like a guy that wants to lose
weight in his relationship. The wife might assume he's
losing weight because he's goingto go and cheat.
That's why he's doing it when maybe like, you know, he might
say, I'm losing weight because Ithink you're so far out of my
league, my league. I want to be the husband that
you deserve. And then they're like, Oh my
God, like that feels so nice. Like he's doing all this for me,
(18:58):
like complete 180. And so I would just say like,
don't make the assumptions. Like have a, have a
conversation, you know, whether,whether it's with your friends
and it's the same with guys likeyou know, if, if you're, you
know, if you're all your friendsare overweight and then you
start changing, they'll start making digs, you know, fucking
salad boy over here, you know, and stuff.
And they'll, they'll try and putyou off it because they have to
(19:20):
look in the mirror and be like, well, I'm not, I'm not doing
anything. But I.
Want to be salad? Boy, yeah, sorry boy, but I, but
I've seen it a few times recently where, you know,
they'll, they'll, they might putsomething online or something
and be like, oh, you know, like I'm on the, on this fat loss
journey. And then it's immediate like you
don't need to lose weight. You're great the way you are.
Like you, you should work on self love and all these things.
(19:40):
And it's like you're, you're making so many assumptions there
versus just going fucking go forit.
Like I'll support you. It's like they want to better
themselves. They must hate where they are.
Yeah. Like how does that make like in
any other context that wouldn't like if someone was setting up a
business saying how they were working in a job, they were
employed, Now they're setting upa business like, oh, I'm going
to go on my own and set my own business.
(20:02):
No, you should just love yourself more.
Yeah, you should just love how much you get paid right now,
yeah, versus trying to do more. No, I was, I was happy at my old
job, but I would, I want to try and explore this where I might
earn more money and I might be, you know, put myself or my
family in a better position. No one would ever say no, no,
no, you didn't need to love loveyourself more.
Yeah, and love that salary. Love your low salary, yeah?
(20:23):
Lower your standards. How does that sound?
It's like no no just. And I can, I can be happy and
want more for myself. Yeah.
And and that's not to say, you know, there's, I would say the
majority of people that sign up to or want to lose weight is
because they are unhappy, you know, with, with how they look
and stuff. But I wouldn't, I, I still
wouldn't make that assumption, you know, before having having a
(20:44):
conversation. So you know, if you're, if you
are in a relationship and eitheryour, your wife has signed up
with the program or your husbandsigned up with the program, I
like have the conversation firstbefore making assumptions as to
why they're doing it. Because it, it may go down a
conversation that you didn't think was, was going to be
there. But also you're not making any
assumptions as to why they're doing it.
(21:05):
Because then again, the amount of times you see the spouse's
behavior completely change and almost like, you know, they're a
bit spiteful against the change or even super itself being like,
you know, this has ruined my husband or my wife.
You know, now they're just obsessing you over this stuff.
And it's like we, you obviously don't understand why they're
doing it then. And you need, you need to have
that conversation. Tell you one thing.
(21:26):
So when do we apply for the police like, you know, 1010
years ago? Something like that, yeah.
When to the Didn't get in, didn't get in.
Damn, when? In the interview they give us
like a scenario and I can't remember exactly what it was,
but I basically assume somethinghappened and he I'll never
forget that she looked me in theeye and he goes assumptions of
the mother of all fuck ups. Yeah.
And I was like stuck with me ever.
(21:48):
Since. Oh, so you learned something?
I learned something, yeah. Here we go.
Learned one thing, you know so. And again, I never assumed.
No, I asked questions. I remember.
His role plays and there was there was someone called like
David or something in the So what it what it is, is you have
we're going on tangents now, butit's funny you, you there's
there's there's like 8 rooms andyou go in the first room and
(22:08):
there's, there's literally just a table and a bit of paper and a
scenario and you've got 5 minutes to prep and then buzzer
goes, you have like 60 seconds to stand outside the next room.
Buzzer goes, you go into the next room and that's the
scenario. You actors in there.
So there's someone assessing youand there's an actor and all of
the scenarios are basically you're a security guard in the
shopping centre and there's different scenarios that you
have to like de escalate. And they're looking for things
(22:29):
of like, you know, come into a being decisive, you know, de
escalation, building rapport. And I saw one and it was like
his name was Dave. And I walked in and I said, I
said, oh, how are you Dave? And I said, can I call you Dave?
And he goes, no, call me David. I wanted to go.
I'll call you cock if I want. But I was like, I was like.
Sorry, David. And in my head I was like, I've
ruined this one. But but yeah, it was you had
(22:51):
like 4 different ones to go through and like they got better
as you went because you got morecomfortable with it.
The first one, terrible. As we're going off on the
tangent, let us go with it. I was, I remember doing the role
play for the fire service and like in my head, like I've tried
role play in the bedroom. So I thought maybe I'll be fine
with this. So I and they were telling me,
(23:12):
so basically you're going to go in that room, you're going to
read like the satin and then we're going to call you in.
You're going to come in and as soon as you come through the
door, it's on like the cameras are rolling.
I was like, yeah, find the problem, read it.
And it was like, you've just knocked someone's door.
You want to check if like they have plugs and plug sockets and
stuff and you've got to talk your way into the house type
thing. And I remember as I opened the
(23:34):
door, I felt like super comfortable, like I'm a
firefighter. I'm going to go up this door.
I can knock it, open the door. This woman comes flying at me.
I literally felt like I'd walkedinto a primary school stark
naked. Oh my Lord, I was just looking
around. I have a really bad again.
I just not feeling comfortable. They're the worst, the worst
(23:58):
things ever. Role play.
Oh, the bedrooms done now. No more.
No more role play. OK, I know we're all sat here,
so we all. Been getting work work done for.
Them right, massive tangent. Let's bring them back
assumptions, yeah. Yeah, conclusion, don't, don't
make the assumptions. Have the conversation.
So, you know, step one in setting your environment up for
success. Have the conversation with your
family, with your spouse, with your kids.
(24:19):
Tell them why you're doing it. Tell them how they can support
you and be specific. And I think, I think that
already put you in a really goodposition of knowing where you
stand and knowing the support that you have and also they're
aware of what you're trying. To do now make it much easier to
change the physical environment.Then once you had the
conversations, like I'm gonna put a walking treadmill in the
kitchen. Yeah, I understand why he's
doing that now. You know what's realistic now?
(24:41):
It's because you might not have the perfect social, but at least
it's good enough. It's like now I know what what
they're willing to bend to. Now I can move on to the
physical and I can start manipulating the physical
because we would have manipulated our environment from
home to support fat loss to someof the good we've all done.
Now again, you've got the hurdleof kids.
We haven't, but we have manipulated somewhat.
(25:02):
So I guess if we go Ryan, I guess you can start it where
what have you manipulated from home that makes it very easy for
you to get the job done or very difficult to not do the?
Job yeah, yeah. So 22 big things I've done from
an activity standpoint. I put a gym in my garage, so
obviously having kids don't get much time.
So literally 2 seconds out of mydoor, I'm in the gym, walking
treadmill at house, in the kitchen.
(25:24):
So it's very difficult for me not to get the steps in.
In Wales is always raining, so that's no excuse there.
I can just imagine right now, treadmill in the kitchen and
it's just like a doughnut tie inthe ceiling.
Drooling. Can you imagine if I didn't have
that conversation? Come on, it's just like a
massive treadmill in the kitchen, like be annoying,
wouldn't it? You know?
So from a food standpoint, we tend to eat the same things in
(25:46):
the evening like me and Gab do. The kids do have chocolate, but
again, it's quite difficult. I'm not, I don't really care for
like chocolates and stuff. But I will say one thing.
If they had Oreos in the house, I would Polish them off an
instant. So like I said earlier, I buy
them chocolates that I'm not necessarily fussed on.
I don't buy them Oreos. It's Turkish delights, Yeah,
Look, boys, bounties. You've got a big bag of
(26:07):
bounties. I'll be honest, man, I don't
mind. I like about.
Yeah, I don't have those. It's like you could say.
Then I put like any snacks and stuff they like that I'm not
really fussed on. So I'm not really tempted by it
then. So they're satisfied you find it
easy. Yeah, exactly.
So everyone wins. It's like a compromise, you
know, So and they were probably the biggest things I've done.
So then it's really difficult for me to eat foods that I know
I'm tempted by the wouldn't necessarily support my goals,
(26:30):
and it makes it really easy for me to get my activity in.
Yeah, we'll go to Ben and I reckon when we start saying
stuff that we've done, because you've said those are the things
that you've done. And I bet you there's more that
we'll say now that you've done, but it's just not as obvious
either. Yeah, nothing, just just born
great. No, I think, I think my my top
(26:51):
ones would be the walk. The treadmill has been really
helpful. I I say that like I love walking
outside. So I almost feel like I, I
don't, it doesn't get the full utility that it should because
any chance I can go for a walk outside?
I associate walking with taking a break and so if I'm then
walking and working, same with listening podcasts and stuff.
(27:14):
I'm associated with work. I like to just walk and listen
to music or something. But also you have done when you
were in like fat loss phases as of late, you were walking a lot
more on calls. So it was an addition cooking
appliances. So getting good cooking
appliances that I can bolt cook with.
So like a ninja foodie, like an air fryer pressure cooker thing
(27:36):
was huge. The the sous video for like bulk
cooking chicken and steaks and things and get in the right
messes. I think that's the best Hey
social environment. Jess, who's the right?
Jess, if you're watching I love you.
Honestly though, like you know she, but she bulk cooks the
chicken. There's always rice in the
fridge. The like there is always ready
(27:58):
to go foods that I can literallyjust mix and match to get carbs,
fats, protein, nuke in the microwave.
I'll be working and she'll be like, what do you want to eat?
And like that has been, and again, we, we spoke about
spousing and stuff, but like she's the, the, the gold like
that. Just it's like I don't have to
lift a finger, you know? And, and she'll do it, like
(28:20):
honestly. Well, do I want to eat Donuts?
But I will have a slave. But it but like but also like
it's like she likes doing it yes, like she.
She's in that game as well. I I, I think like one of her
again, another tangent, like I think I think one of her like
love languages is like acts of service.
So it's like, because I'm not a gift.
It's like, oh, I've got your nice watch.
What the fuck can we do with that?
(28:40):
Like tell the time. But if it's like, I brought you
a coffee, I'm like, you're the best.
And so like food, food prepped in the fridge.
Like having for me, having a supportive spouse was lights
out. It's funny, I think my guess is
acts of service I'll spend in mymoney.
Is that 1 words of affirmation? You're the best.
Getting me to do the bins is that no, I think with with mine,
(29:07):
outside of the things you know, I've got the gym from home.
I don't travel to a gym at all. I do all my stuff from home.
So it makes it very, very easy to get a job done.
You're the same with your cardiostuff at home.
It's like worst case scenario you can still get it done even
if shit, it's the fan food appliances.
Yeah, the air fryer. Super easy to just batch cooked
chicken. Things like this, ones that
(29:27):
haven't come up. So I have very convenient
protein and fiber sources. So I have always have cooked
meat in the house to some degree.
So whether it's like a daily chicken, daily Turkey, daily
ham, and I've always got frozen fruit, I buy, I buy bananas,
chop them up, freeze them and I get berries, freeze them,
grapes, freeze them. So I've always got frozen fruit
(29:49):
ready to hand. Things like ready made soups as
well. Very easy, calorie controlled,
convenient. So it's like I can whip up a
soup. It's like 200 cals in a can and
I can go done and dusted. So it's like I'm not like I need
something quick between coals. I'm going to have to have this
bag of nuts because I can open the bag of nuts and just shove
(30:09):
them in. But I've done like 900 cals in a
bag of nuts, whereas I've got a thing of soup by chicken and a
micro for 990 seconds and it's done and dusted.
What about that salad dose? Cook my soup in saucepans.
Do you? Do you, Nick?
In the microwave? Yeah.
In a bowl of micro. I tell you what.
Then it starts beatboxing to thethe top of the microwave.
I. Tell you what was inconvenient,
it took you 10 days to make thatloaf of bread.
(30:31):
You were wasted away from the time that was done I.
Have done that since, Yeah, yeah.
I actually lost seven clients while I was doing that.
So yeah, it's like it makes it really easy for me just to do
the things. And also I am what I don't store
that much of what I would consider like trigger foods in
the house because it's it's onlyme and Jess.
(30:52):
So it's like we don't need to have, oh, I've got 17 Snickers
in the cupboard. Like because 17 Snickers I would
just write off. So it's like, for example, it
was Halloween recently and trickor treat as we expected to come
round. So we stocked up on that on on
sweets and stuff. Didn't come round.
But no, they didn't. Not what, not what you.
(31:14):
You live on the top of the hill of.
The back of the back of the. No one's going down and going
back. Especially with this creepy man
in the window. But what I did though, is I
bought sweets that I am not thatfussed on.
If I bought stuff that I'm, oh, the kids will love this because
I love it as well. I'm going to see it off.
But I was, well, if I buy something that I can take or
(31:34):
leave, I, I see it now most daysand I go, Oh yeah, I don't read
it. It's like it, it, it's there
because I am one. Like, whereas if we bought some
sort of like chocolate buttons or something like that, I'm
going to smack the bag before the kids have even arrived.
It's like there's, there's no, so it's like my, my willpower
isn't called into question because I don't put myself in
(31:55):
the environment where it's goingto get questioned super easy.
So it's like super convenient foods that are reflective of the
goal. I don't store convenient foods
like in my, in my freezer, I've got curly fries in the freezer.
Like I love a curly fry, but they're frozen and they take
like 40 minutes to, to get ready.
Like I, I never, they've, they've been in there for
(32:16):
months, even though I love them,but they're quite inconvenient
and I can make other stuff way faster.
So it's like the soup takes 2 two minutes to make.
The Curry fries take 40 minutes to make.
So when I'm hungry, I lean into the soup over the fries.
It's it's just manipulating the environment.
So again, even if I wanted to, if I wanted to raid my House of
food, I'm not going to put it away.
(32:38):
That much there's only so much chicken and rice I can eat.
It's like what I've got I've gotthree options.
I've got steak or chicken and rice and then I've got salsa and
guacamole. They're basically at the four
foods in my fridge. And if and if I don't want to
eat them, then I go. You're not really hungry then.
And then I leave it. And then when I am hungry, I'll
go. I have some steak and rice and
it's, it's so easy. It's like the easiest, the
(33:00):
easiest plan. The only other one that I have
that's convenient is bread. And I like, I mean, I, I'm a
bread fiend. Yeah.
But duck, Yeah. Have you ever seen where like
hit when the humans have come from monkeys and it's a monkey
and it like morphs and it. Goes you're from a duck.
It starts off as just like a. Pond Duck.
Yeah. And then it just goes up and up
(33:21):
and up. Hence the big nose at the end.
I'm still hanging onto the bill,but I I'm like the only other
foods that I have that are staples will be like bagels or
bread and eggs. And that's breakfast is eggs and
bagels. But I think having those staple
foods that are super convenient,super easy to prep in bulk, and
(33:43):
you've just got Ziploc bags or Tupperware in your fridge.
And this sounds silly, but even I would go Ziploc bags over
Tupperware because it's less washing.
Like it's just you don't have to.
Like even when I had to take meals to work, I would take one
Tupperware and have 4 meals in Ziploc bags because then I would
empty it into the same Tupperware.
So I got one tub to wash versus 4.
(34:05):
Or plastic alternative. I used to have a massive
Tupperware. With four meals of food and.
Then I would eat it four times aday.
But like, you like little thingslike that.
When I I spent years washing Tupperware and I'm like, I'm
getting really sick of this. Yeah, it's like the Ziploc bags,
genius. It's like make it as easy as
possible to do the things you want to do, and it's difficult
as possible not to. Yeah, yeah.
Another one is if you look when I'm heavier, you will look and
(34:30):
there'll be no food scale on thecounter.
When I'm leaner, the food scale is out constantly.
It doesn't go away because like if I'm trying to stay on track
my diet and drop somebody fat orwhatever, if I if the food scale
is away, sometimes I won't even look at it.
That visual cue won't remind me outweigh it, or I'll be making
something in a rush and I'll go,I'll just, I'll just guess
(34:52):
whatever. Like it's, I'm too busy.
Whereas if the if the food scaleis there, it's like, well, why
wouldn't I use it? It's literally there, right in
front of. Me so these are some like real
quick. I don't like the word hacks
because they're not really hacks, but like some quick
things that you can do. Keep your food weighing scale on
your kitchen side. Keep your body weight scale in
the bathroom so that you almost trip up over it so it's easy
(35:13):
accessible. Don't stack it at the back that
you have to pull out or bend down near the bog every morning
to pull it out. Have My Fitness Pal on your
phone on your first home screen so you don't have to flick
through to find it. So it's just there, you know,
even replace where your WhatsAppis or Americans don't use
WhatsApp, they use iMessage. But like I guarantee if you swap
(35:34):
your iMessage with your My Fitness Pal, you'll accidentally
keep clicking My Fitness Pal andbe like, well, you're in there
now, may as well log it. But just those things that will,
you don't even have to think about, but you're like, well, I
may as well because it's there. Whereas if it's like, well, the,
the I forgot to weigh this morning, I forgot to get out the
scales. It's like, keep them out.
Yeah. Like they don't take up that
much space. And same thing with the food
(35:56):
weighing scales. Same thing with my fitness
power. But it's again, like, when was
the last time you had a coach say, make sure my fitness power
is on your home screen on your phone?
Like you were like, what? What have I paid for?
But we know it's those micro behaviors and just it's slight
environment changes that can dictate someone doing something
or or not. Yeah.
Well, like we always say, it's if you want to have the same
(36:19):
success as someone else, look atthe things they do on a
day-to-day basis, all these small things around them and if
you copy them to the T, the chances are you might not match
them, you might even surpass them, but you'll at least get
closer to them. It's like you, you surround
yourself like they have as well.So if you go into someone's
kitchen who was £300, I bet you could walk into the kitchen and
(36:42):
go I bet this person is and you guess the weight and you would
be pretty. If I, if I had to stereotype
that kitchen, there would be dirty plates and bowls on the
side. And again, it's like, what if
you don't have clean bowls and plates?
What are you going to do? You're going to order DoorDash,
You're going to get take away because it's like, well, I don't
want to, I don't want to, I don't want to cook anything in
(37:03):
this dirty kitchen. So the kitchen is probably going
to be a bit dirty. There's the fridge is probably
going to be quite empty. Quite bare.
But there are like rustlers, like a, like a, like a
microburger. And then there's going to be
just snacks of like random things like packets of, you
know, wagon wheels and, and crisps and things just just
(37:23):
scattered around that. Is a bit wagon Are the American
wagon wheels? No, I don't know.
I used to hate them, but they'reactually all right.
Yeah, but they're. Around.
Yeah. But then if I said, well, OK,
what would a, you know, someone that's in great physical shape,
like I would say they're going to have some decent kitchen
appliances. The, the kitchen's going to be
pretty clean. It's almost going to look a bit
(37:44):
like a showroom where it's just like you got a bowl of fruit in
the middle. There's a coffee machine,
there's an air fryer. You know, there's a rice cooker.
The pantry's organized. The, the convenient foods that
they want to eat are eye level. The shit foods are right at the
back at the top that you need tostep for, like, And it's like,
yeah, like you're, you could just go and live in that house
and you'll probably lose weight just just from the how the
(38:06):
kitchen is set up. Yeah.
So it's like you can, you can goin and look at your house around
you, but like, what in this house drives me to find success
in this goal? And what in this house makes it
more difficult? And can I now manipulate these
things in order to make it easier for me to get the job?
Done. Yeah.
(38:26):
So if we, if we sum it up, top five, top five things that we
can do conversation with with spouse and kids for for support
food scale out on the side and body weight scale.
Yeah. My fitness power easy my.
Fitness, power, easy access. I probably would put up there as
(38:47):
a top one walking pad. Yeah.
I think it should be probably one of the biggest game changes
that you can have for getting inyour steps.
One that can be moved around pretty easy.
So if you're at your desk, you can have it at your desk.
If you want to watch TV, you canroll it in front of the TV.
Yeah, you can easily just shift it round and just be walking
whilst doing these other things that are more often.
(39:08):
I'll tell you something big I'venoticed even in my own personal
life, like you know, if you wantto go out for a walk, a lot of
people, they may by the time they get ready to go out and
then come back, it's like they're only outside for, I know
like 5 minutes where. 10 minutesto get ready.
Exactly. Whereas if you've got the
treadmill, you get like, you find you've got like pockets of
1015 minutes, straighten the treadmill straight off.
If you do that four times a day,right, you've now got an hour
(39:29):
accumulated across the day. You did 415 minutes.
Yeah, that's like a walking pad.Game changer.
Yeah, last one, probably just the when, when it does come to
buying foods and snacks for yourkids, like don't also buy the
things that you love. Like try and get the ones that
you're just like. I would, I would say that as
make sure you have convenient foods after the tip of your
(39:50):
goal. Yeah.
And make sure that you have noneof what we, what you would
consider your trigger foods. Yeah.
Doesn't mean you can't have any chocolate or any sweets or any
cake or whatever. But it's like make sure they're
not ones that really do test youon a daily basis.
Yeah. You know, for example.
If I had Pringles in my house, they're a chip.
I would. I would.
Blow them Doritos. They wouldn't last long, yeah,
(40:12):
but if I had, you know, Walkers salt and vinegar, they would
probably last there to the next 5-5 years.
About a quaver. Like a quaver.
They I do like them, but they would be.
Yeah, but they're just give or take to me.
What? Cheetos.
Cool Doritos you put you put sour cream and chive dip and
Doritos. I'm not leaving.
(40:34):
I'm not leaving till it's all gone.
Yeah, I love a kettle chip. Like a mature cheddar and onion
kettle chip. I'm a finer man, you know.
In the posh crispy but. Yeah.
Hopefully that helps helps you guys when it comes to just
setting up your environment to to make it as I don't want to
say setting up your environment for success, but setting up your
(40:56):
environment to make it as likelyor or convenient as possible to
do the behaviors which we have seen time and time again to
likely get you towards your goals when it comes to fat loss.
Thank you as always for tuning in.
Be sure to like and subscribe oniTunes, Spotify, and YouTube and
we will see you next time. If you love this show, please
like, share and leave us a five star review so that we can help
(41:17):
more people. I'm John Matson, reminding you
to always go get what's yours.
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