December 4, 2025 • 52 mins
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We show how structure beats willpower for eating well on a chaotic roster, then unpack the Glass Bowl Method: simple one-bowl meals that keep you full, reduce decision fatigue, and help weight loss stick without obsessive tracking.
• Jesse’s 40 kg loss, relapse after travel, and mindset shift
• Why calories matter but food quality drives satiety
• Three meals, two to three snacks as a default template
• Plan B meals and non-perishables for chaotic shifts
• Sleep, stress, movement, and their impact on appetite
• The Glass Bowl Method structure and recipe anatomy
• Light-touch tracking and repeatable meal templates
• How to set a personal why and ditch quick fixes
• Who the book helps and weekly planning tips
• Where to find Jesse and book an update schedule
Connect with Jesse at:
Instagram: @jessespt
Book: The Glass Bowl Method
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Disclaimer: Roger Sutherland is not a doctor or a medical professional. Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast including but not limited to economic loss, injury, illness, or death.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
SPEAKER_01 (03:11):
Have this thing called plan B meals, like things
that you can go to that arereally quick and easy.
So, like, yeah, can of tuna andmaybe a packet of rice that you
can put in the microwave.
Like, if that's all you've got,that's perfect, right?
Better than just not havinganything and then getting the
first thing you can get yourhands on.
SPEAKER_00 (03:33):
Shift work can be brutal, but it doesn't have to
be.
Welcome to a healthy shift.
My name is Roger Sutherland,certified nutritionist, veteran
law enforcement officer, and24-7 shift worker for almost
four decades.
Through this podcast, I aim toeducate shift workers using
evidence-based methods to notonly survive the rigors of shift
(03:56):
work, but thrive.
My goal is to empower shiftworkers to improve their health
and well-being so they have moreenergy to do the things they
love.
Enjoy today's show.
And welcome back to a healthyshift.
Today I am talking with JesseStafarkis, a coach, a creator,
(04:16):
and the author of this mostunbelievable new e-book, The
Glass Bowl Method.
It's a cookbook and an eatingframework that's getting a lot
of attention for one simplereason.
It makes eating well a loteasier than most people think.
Hello, shift workers, this iswhat we need.
Now, Jesse's story starts offwith his own struggle with
(04:37):
weight and identity and food.
I want to talk about thisbecause it's important because a
lot of people as shift workersare coming from this place.
Now he calls himself a formerquote unquote fat boy, but what
matters most is what came next.
Jesse's built a system thathelped him to completely change
his life.
And now he's helping otherpeople to do the same.
(04:58):
And trust me, it's amazing.
Wait till you hear all aboutthis.
Now we're going to talk abouthis journey, why structure
matters more than actualwillpower, and how to think
about weight loss in a way thatactually works long term.
Then we're going to get into theguts of it.
And that's how the glass bowlmethod was born.
Now, if you've ever felt likeyou know what to do, but you
(05:18):
just can't stay consistent, orif you're sick of diets that
completely fall apart as soon aslife gets busy, high again shift
workers, this episode is reallygoing to hit home for you
because we're going to breakdown the importance of
structure, why most people don'thave a food problem but a system
problem, and how Jesse turned asimple idea into a full cookbook
(05:40):
and a framework, which is calledthe Glass Bowl Method.
Let's get into it.
Welcome, Jesse.
How are you today?
I'm good, mate.
Thank you for having me.
No, no, the pleasure isabsolutely all mine.
I know I say that at the startof every episode to this
podcast, but this one I've beenreally, really keen.
Jesse's not a podcaster, buthe's got an amazing story that I
(06:01):
am absolutely busting to getout.
Jesse, for those of you whodon't know who you are, can you
just give us a quick snapshot ofyour background and what led you
personally into the fitness andnutrition coaching business?
SPEAKER_01 (06:13):
Of course.
So from a young age, I was anoverweight kid.
And because of that, I gotbullied.
I got made fun of.
I was someone who was made tofeel less than because let's
face it, kids are really mean.
Yeah, I grew up beingoverweight, and that was me
until the middle of high school.
(06:35):
And then at that point, I had abit of a breaking point where I
had decided I'm sick of this.
I'm done with the bullying andbeing called all the names under
the sun, which led me to go onthis massive weight loss
journey.
And within a year, I'd lost 40kilos.
40?
Yeah, 40 kilos.
(06:55):
I didn't exactly have a goodeducation of sort of what to do,
but I just knew that I needed toexercise.
So I went from being someone whowas really sedentary and a kid
who liked video games to doinglots of walking, running.
Also, my mum, she really helpedme with the food side of things.
(07:15):
So she'd lost weight following alow-fat diet.
And so she sort of just helpedme tweak the meals that I have
already, and she just kind ofmade them lower in fat, which,
you know, if you know anythingabout nutrition, that definitely
can be one of many ways toreduce calorie intake.
Yeah.
So my mum helped me and I didlots of exercise.
And then within a year, I'd gonefrom being the fat kid who gets
(07:38):
bullied to now being the skinnykid.
And it really did change mylife.
Again, it sucks that people arelike this, but all of a sudden
people like start respectingyou, and you're no longer made
to feel less than you're notcategorized with the fat kids.
But from that point onwards, Iwas like, Oh, I want to help my
friends do the same because Ihad a bunch of mates, they were
all overweight, and I'd help twoof my friends lose close to 20
(08:01):
kilos.
And from that point onwards, Iwas like, Oh, maybe I could do
something with this.
And when I got to the end ofschool, I really didn't know
what I wanted to do.
But my mum was like, Oh, just godo the personal training course,
see how you feel.
Maybe this is a career for you.
And so that's what I did.
I left school, I went straightinto TAFE to become a qualified
(08:24):
personal trainer, and I did thatfor the next 18 months because I
did my certs and then I did adiploma.
And then from that pointonwards, from the end of 2014, I
worked in a gym and I've beendoing personal training and
group sessions for the last yeah10, 11 years.
So that's pretty much how Ifound myself in the fitness
(08:45):
health industry.
And you know, throughout thattime, I've been constantly
learning and studying, and I'vedone nutrition courses, and
things are always evolving andchanging, and I've done my best
to sort of keep up with that.
And also, like that first weightloss that I had when I was a
teenager, that wasn't the end ofmy weight issues.
(09:06):
Even as a qualified personaltrainer, I still had a lot of
things that I hadn't worked outyet.
Like, and for years I had yo-yodieted, losing and gaining the
same 10, 15 kilos over and overand over again.
And that's something also that'sbeen a big challenge for me.
And then finally, when I foundmyself in a really good position
(09:26):
in terms of like my weight, Ifeel like I sort of had it all
worked out.
I had a really goodunderstanding of nutrition and
all of that.
I then decided to go and travelfor a year.
And when I got back from thattrip, I was 21 kilos overweight.
And you undid all the good work.
I was like, shit.
That put me in a position whereI really needed to reassess,
(09:48):
like, okay, what are the missinglinks here?
And we'll talk about that anywayas we go further through the
podcast.
But absolutely essentially, theway that I got into this whole
industry is uh through my ownstruggles with weight and then
wanting to help other people dothe same and get fit, and
there's a lot to it.
SPEAKER_00 (10:07):
So you talk about being called fat boy.
Well, you labeled yourself fatboy.
And do you remember there beingan absolute crux that what was
the actual turning point?
I know you said, Oh, I got sickof it, but was there a
particular moment that you went,Oh no, that's enough.
I need to do something aboutthis.
SPEAKER_01 (10:23):
It was genuine discomfort with my body.
(11:48):
I remember I was sitting at atable at Christmas after I had
just gorged on thousands ofcalories, and I was feeling my
stomach and my body, and I feltreally kind of disgusted with
myself and not happy.
And I remember like it was thatexact moment I was like, this
has got to change.
I can't do this anymore.
(12:09):
And within days, I had made aneffort to start putting things
in place.
SPEAKER_00 (12:14):
I remember my moment too.
It's funny how you do get to thestage where all of a sudden
there's a moment and you neverforget that moment because it
was your driving force.
And I'm sure people listeningwill have had that moment, or if
they haven't had it yet, it'scoming, and then they will want
to do something.
So, what was the hardest partabout your own transformation?
(12:36):
Like, you know, the physicalwork, was it the mindset shift,
or was it a whole lifestylechange?
What did you find was thebiggest battle?
SPEAKER_01 (12:44):
Are we talking from like any particular point in
time?
Like from my first point in myright through.
If I ever think about it,exercise has never really been
an issue.
Like once I started moving, Ireally quickly felt and
understood the benefits.
Like I felt how good it made mefeel.
So exercising and then alsoworking in the gym.
(13:06):
Exercising has never been thatmuch of an issue, but it's
definitely always been the foodside of things.
And I often will say to people,like, I have an endless
appetite.
I'm always hungry.
Even I can eat really good,healthy, feeling meals, and I'll
still be thinking about food,even though I know I've eaten
really well.
So it's always been food andbeing hungry, trying to overcome
(13:29):
that and work out what to put inplace to deal with that so that
food doesn't take over my life.
SPEAKER_00 (13:35):
Yeah, I love that.
I love that because I think it'snot about how much we're eating,
it actually comes down to whatwe're reading as well.
And we're gonna get into thisbecause if you say, Oh, I've
just finished a good healthymeal and I'm still hungry, it
basically tells you somethingabout the content of the food
that you've actually eaten andyour relationship with food as
well, doesn't it?
(13:55):
Definitely, yeah.
Yep.
So what mistakes were you makingearly on that you can now help
others to avoid?
Like if someone's listening tothis and they say, I just don't
know where to start, like whatmistake were you making?
SPEAKER_01 (14:08):
I think early on, one thing was just not
understanding like the processof how weight loss works, not
having an understanding andeducation.
It was just kind of like, allright, need to move more, need
to eat less.
And then along the journey, Isort of, you know, as I got more
educated and studied, I startedto realize that, you know,
there's a whole weight loss is acalorie-dependent process.
(14:31):
So that's one thing.
And also just having like anunderstanding that weight loss,
it's not a destination.
No, weight loss, weightmanagement, whatever you want to
call it, it's not somewhere thatyou just arrive at and then
sweet, I'm done.
It is a lifelong journey whereyou have to be on top of these
things.
And if you have a tendency toeat a lot of food, you're drawn
more towards food than theaverage person.
(14:53):
You really need to have thingsin place.
SPEAKER_00 (14:56):
So, yeah, that's really good.
You do.
And that brings me to a greatsegue that you've just given me
here, Jess, because we want totalk about structure next,
right?
So, why is structure soimportant when it comes to how
we eat?
Because especially for peoplelike we've got a lot of shift
workers listening to us here,and we have such an
unpredictable life.
(15:16):
So, can you just explain thateven in the unpredictability of
life, how important is it tohave some form of structure?
Well, there's a lot of layers tothis, right?
SPEAKER_01 (15:25):
So let's start with like when you have good
structure in place, particularlywith your food, but also
exercise routines and all ofthat, you free up a lot of
mental space because you know,we live in a time where we've
got so much going on and we'realways overwhelmed.
There's just so much to thinkabout.
And when you've got thatstructure, you kind of automate
(15:47):
things a little bit.
Yep.
You're no longer having to thinkabout all these different what
should I eat today, what shouldI have for this meal, what do I
making for dinner this week?
Those sort of things are a loteasier.
So things are automated.
There's also like if you'resomeone who struggles with a lot
of hunger, right?
And you don't have goodstructure within the times that
you eat and the meals that youeat, well, your satiety is not
(16:10):
going to be managed very well.
Whereas if you've got balancedmeals and you've spaced them out
appropriately according towhatever your routine allows,
you're more likely to getthrough the day having a good
amount of energy.
We all know people that skipmeals and then they get to the
evening or like later in theday, and all of a sudden they're
(16:32):
smashing the Doritos and thecrisps and the chocolates
because they didn't eat properlythroughout the day.
And now they've just hadthousands of calories worth of
processed junk because they gotto that point.
So if you've got structure, youcan sort of avoid those
situations.
SPEAKER_00 (16:49):
Yeah, it's so important because I think one
thing that you haven't mentionedthere that I'd like to mention
from my perspective as well isyou've got to take the decision
fatigue out of it, don't you?
Because we do suffer fromdecision fatigue as humans.
We only get to make so manydecisions every single day
before we get to the stage wherewe just won't make a decision.
And I think when it comes tostructure, if you've got a
(17:12):
structure in place, you don'thave to think about it because
you just go, right, this islunch, this is dinner, I'm done,
I'm sorted, I don't have toworry about it.
Breakfast, lunch, dinner,everything's all sorted here.
And I think that's probably, Idon't think people identify this
and realize it, but I thinkdecision fatigue is a massive
problem.
That's why I love this book aswell, because it takes that out
(17:32):
of it.
You can literally lay it all outand have it ready.
So we'll get there.
We're stepping through, we'llget there.
What does a simple butstructured eating day look like
for you and your clients?
Like, how do you like tostructure it for people?
Like you talk about structure,and I've spoken about decision
fatigue.
So, how can someone setthemselves up for success in a
day with structure around food?
SPEAKER_01 (17:52):
Yeah, so obviously everyone is a little bit
different, and like you do haveto take that into consideration.
But like what I have found towork really well for me and lots
of people that I work with isfirst of all, getting in three
good meals that are spacedthroughout the day.
And those meals, obviously, youwant to make sure that they are
(18:14):
nutrient dense, have a goodamount of protein if you can.
You know, not everyone's goingto be able to get protein with
every meal, but if you can,fantastic.
Fiber with each meal, fantastic.
And making sure that you doenjoy those meals.
So three meals and two or threesnacks, if you can space them
(18:35):
out appropriately, so thatyou're not having, you know,
six, seven, eight hours betweena meal, that's fantastic, right?
Because you're never going toolong without a meal.
And then again, going back towhat I said before about getting
to the end of the day and thenjust smashing thousands of
calories, you can avoid that.
So three meals, two or threesnacks, depending on how you
like to have your day.
That is like my gold standard.
(18:56):
Now, like I said as well,doesn't mean that that's the
best for everyone.
I also have worked with peoplethat do really well, just having
two big meals and then having alarge assortment of low-calorie
snacks where they have themthroughout the day.
And that just mentally worksbetter for them.
SPEAKER_00 (19:13):
So I love that.
It's fantastic because peoplemake the mistake.
I'll wake up today, oh, I won'thave this, I won't eat anything,
and they end up licking applesand munching on lettuce leaves.
And then by the time they get tothe evening, as you've quite
rightly said, they're absolutelybeside themselves.
They open the pantry and therest of it's absolutely history
from there on in.
I think if people start off andthey have calorically dense
(19:35):
meals three times a day, or atthe very least, twice a day,
lunchtime and dinner time.
And I've got my own thinkingaround that too, that it should
be like breakfast and lunch anddon't worry about the dinner,
but that's just me, and that'sjust understanding the
biological side of it.
So you're a coach, you'vecoached a lot of people, you
will have coached shift workersas well, and you will have
coached people that have gotvery disrupted routines that
(19:58):
don't have structure.
It's all well and good to havethe nine to five of the tradey
that starts at this time everyday.
But how do you coach peoplethrough a completely disrupted
routine that has late nights,travel, shift work, those sort
of things there?
What's a good way to setthemselves up?
SPEAKER_01 (20:12):
Yeah, so what I like to do in these situations is
over time, I like to work withthe person one-on-one to come up
with contingency plans for whenthings arise.
So obviously, like we're gonnahave our ideal situation where
if everything goes wellthroughout their shift, their
day, whatever it is, we have theideal situation.
(20:35):
But then if we can't meet thatand other things arise, then
like I said, having a plan inplace for that situation, and
like a lot of the time, you canonly come up with these plans
and contingency plans, whateveryou want to call them, in
hindsight.
Just say I'm working withsomeone and for example, they
didn't get to prep their food,right?
(20:55):
And so they just have to grabsomething on the way to work or
during their lunch break,whatever.
Then we'll put in a plan so thatif this happens, then we'll do
this and we'll trial it.
And if that works, well, thennext time that happens, we know
what to do.
And then we keep moving alonguntil the next thing happens,
and again, we'll trial some sortof a plan to combat that
(21:18):
situation, that barrier,whatever it is.
And if it works, fantastic.
If it doesn't, back to thedrawing board, come up with a
new plan.
And it's sort of like justmethodically working through
step by step everything thatcould and can arise until we
have this massive game plan,essentially.
So that's what I do with people.
SPEAKER_00 (21:36):
Oh, I think it's a great idea that we work through
because Jesse's different fromRoger, who's different from Kim,
who's different from Karen,everyone's different, you know.
So we need to work through thesethings individually with people.
The classic example that I wouldtalk about, particularly the
cops, like the police, becausethey can be out on patrol, all
of a sudden they've caught abaddie, they're back at the
(21:58):
station, they didn't get time towhiz by the 7-Eleven, they
didn't get time to go throughthe golden arches, they got no
time.
What do we do?
And I think having a strategy,and I work with clients about
having non-perishable stuff intheir locker, can of tuna, corn
thins, something like that, thatthey can just get something,
something which is better thanstarving themselves and then
(22:18):
walking out of the stationafterwards and just going
absolutely nuts.
I think that's probably one wayof looking at it.
And what you've said, I loveabout the way you go about it in
try something, have a strategy.
I think the thing that's mostimportant that you said there
was have a strategy.
If this happens, then we dothis.
(22:39):
Because when that happens, youautomatically default to doing
this instead of I don't knowwhat to do, don't we?
SPEAKER_01 (22:47):
Yeah, 100% and fantastic.
What you were saying abouthaving those non-perishables,
that's awesome.
Have this thing called plan Bmeals.
So yes, like things that you cango to that are really quick and
easy.
So, like, yeah, can of tuna andmaybe a packet of rice that you
can put in the microwave.
Exactly.
Like, if that's all you've got,that's perfect, right?
Better than just not havinganything and then getting the
(23:10):
first thing you can get yourhands on.
SPEAKER_00 (23:11):
I'm gonna put my own plug here because we're gonna be
pushing your book, but my ownplug.
If anyone goes to any singlepost on my Instagram and types
the word snacks in, snacks, I'llsend them a link to download my
free non-perishable snack guide,which anybody can have, which
I've listed a whole heap ofthings that people can buy, have
(23:33):
in their lockers, keep in theirkit bags, keep around them, that
they've always got somethingthat they can reach for and grab
all the time.
So there you go.
That's my own plug, Jess.
We're getting there.
We'll get to yours.
It's okay.
Fantastic.
You've got it, it's got to bedone.
It's got to be done.
Right.
Now, when someone says, I justwant to lose weight, right?
You know as well as I do, everysingle client that comes to me,
(23:54):
every client that comes to yousays, I want to lose weight.
Where do you actually start thatconversation with them?
SPEAKER_01 (24:00):
The first thing that I will try and touch on with
anyone is trying to get them toknow their why and understand
why it is that they want to losethe weight and not just like
some sort of surface level.
I try to dig deep with peopleand really truly understand
like, is it so that you canwatch your grandkids grow up and
(24:21):
be able to play with them?
Like, is it so you feel morecomfortable around your partner?
Like, there's a milliondifferent reasons why someone
could, you know, want to gethealthier, lose weight.
And when you dig into that, Itry to get clients to like write
a big list with everything thatcomes to their head.
And when things get tough orthings don't go to plan, we can
(24:42):
always come back to that andreview like why are we doing
this in the first place?
Why is this so important?
It can be really easy to losetrack of that.
That is where I personallystart, and then from there it's
a case-by-case situation.
SPEAKER_00 (24:54):
Yeah, I love that.
I think we have to keep onbringing clients back to their
why, why they actually came tous in the first place, because
we hear all the excuses alongthe way, and people do tend to
lose their weight, but bringingthem back to the why they wanted
to do it in the first placeshould be their driver because
it drove them to approach you inthe first place.
They've come to you and want tolose weight, but what non-food
(25:16):
factors do you believe matterjust as much?
Like everyone thinks, oh, I'vegot to lick an apple and chew on
lettuce leaves, but what othernon-food factors do you think
matter as significantly to them?
Like sleep, stress, environment,identity, their reason, their
why.
What do you think matters justas much as the nutrition side?
SPEAKER_01 (25:35):
Can we quickly touch on nutrition just a little bit
more before we talk about that?
Of course.
So I got to a certain point inmy career, maybe five five years
ago, where it sort of believedthat it was just the main focus
needs to be calories.
It's just calories, and if youcan get that under control,
everything else will be sweet.
And I was a big fan of flexibledieting, which is like eat
(25:56):
whatever you want, have whateveryou want, as long as you hit
your calories and ideally hityour protein.
But obviously, as time's goneon, I realize that there are a
few issues with that.
And like, of course, if you'retrying to lose weight, right,
you've got to get your caloriesin check, right?
But what your food consists ofwill make or break your ability
(26:17):
to stick with a certain amountof calories.
It will determine how you feelin terms of energy, your mood.
People really don't realize thatthe quality of your food is so,
so important, just as much ascalories, like fiber and
protein.
We could delve into this reallydeeply, but yeah, that's
(26:38):
something that people reallyshould consider as well.
SPEAKER_00 (26:40):
Yeah, I agree.
It's just food.
A lot of people try to cuteverything out, but it literally
is just food.
It's about how much you eat ofit.
That's the biggest problem.
Still enjoy it because whenyou're enjoying something,
you'll stick to it.
When it's delicious and itcontains everything that you
need, you'll stick to it.
That's the key, isn't it?
100%.
All right.
Well, I think that's probablylabeled what you see as one of
(27:03):
the most important.
I think instead of saying you'vegot to be in a calorie deficit,
you've got to move more andyou've got to eat less.
Because if it was that easy,Jess, everyone would be doing
it, wouldn't they?
Yeah, definitely.
It's just not that easy.
It's just not that easy.
All right.
So, how do you personally movepeople from a quick fix mindset?
Because everyone comes to youand wants to lose eight kilos in
(27:24):
six weeks, everyone, right?
How do you move them from aquick fixed mindset into
something that is moresustainable for them, that they
start to gain momentum and go,hey, this works.
SPEAKER_01 (27:33):
Like this is a big challenge, right?
Because if someone has beenchronically dieting for a long
time, they kind of have thesebeliefs that they just want to
get it done as quickly aspossible.
But if we can get people seeing,if you try and do things as
quick as possible, it's probablygonna be over as quickly as it
began.
But if we can start looking atthe things that you put in
(27:56):
place, right, to lose weight,they're the sorts of things that
need to stick around ideallylong after.
And they're the things that aregonna help you keep it off.
Yes.
And I guess trying to getsomeone to understand that.
And back to what you saidbefore, you did ask me about
what non-food things areimportant.
(28:17):
And I'll go through a few ofthem.
So the first one is sleep,right?
I think without good sleep,everyone is going to be not in a
good place in terms of theirwillpower, in terms of their
mood, how they feel on a dailybasis.
You would know more than I dowhen it comes to sleep.
(28:38):
But when we don't sleep, ourhunger hormones are affected,
and we're gonna be more likelyto go for the crappy food option
than go for the healthy option,right?
Correct.
So, like for me, the top tier isalways sleep.
We look at calories, we look atfood quality, we look at sleep,
(28:59):
right?
And if you can get to a pointwhere you maintain a good sleep
schedule and sleep hygiene,everything's gonna be a lot
easier.
And like we said, it will helpyou lose weight and will also
help you maintain it afteryou're done.
Yeah.
Then we've got like stressmanagement, right?
A lot of people will go to foodbecause that's the only thing
they know what to do when theyget stressed, right?
(29:23):
And that's something thatthey've learned maybe throughout
their life.
But if you can get someone goingto other things that are not
food, like you know, it might bea hobby, it could be spending
more time with people that makeyou feel good, it could be
something like meditation,breath work, the list is
endless, but it's learning otherthings that are gonna help you
(29:46):
de-stress, feel good, reset, andthen yeah, exercise is another
thing.
Like I've always been someonewho loves to lift weights and
I've always been good withsteps, but I always neglected
cardio, like hard cardio thatgets your heart rate up.
We don't need that the bloodpumping, yeah.
Yeah, yeah.
(30:06):
And as soon as I started doingmore cardio, I started running
last year and I've never stoppedbecause I love it so much.
SPEAKER_00 (30:13):
People hate running, but I absolutely love it.
We can't be friends, we cannotbe friends.
If you see me running, try andkeep up because I'm running away
from somebody.
Running has changed my life, Ireckon.
SPEAKER_01 (30:25):
But doing something that has your heart rate up has
massive impacts on your mood andyour mental health, and it even
helps you sleep at night.
Like I found that I've beensleeping better, so that's
something that people definitelywant to introduce, right?
Is movement in general and keepit forever, ideally.
So all these things that I justspoke about, I try to get people
(30:49):
to see that these are all superimportant, but they're also
things that need to comegradually.
You can't just start doing allthese things, you can't just be
really good at sleeping, youcan't just start an exercise
routine and stick to it.
You've got to really work thesethings in, and it takes a lot of
time.
If you don't have all theseother factors and things in your
life, you're probably gonnastruggle to keep off the weight.
(31:11):
And when I can get someone torealize that, I can get them to
move away from wanting thatquick fix, or I'll get them to
realize that going for the quickfix is not the way.
The way forward is to work oneverything together and trying
to get that to be a part of yourlife long term.
SPEAKER_00 (31:29):
I hope you're enjoying the show.
If you are, please don't forgetto rate and review once you've
finished.
This helps the show's reachenormously.
And have you got my free ebook,The Best Way to Eat on Night
Shift?
Well, this is a comprehensiveguide to the overnight fast, why
we should fast and how to bestgo about it.
(31:50):
I've even included a few recipesto help you.
I've put a link to the ebook inthe show notes.
And are you really strugglingwith shift work and feel like
you're just crawling from oneshift to the next?
Well, I've got you.
If you would like to work withme, I can coach you to thrive,
not just survive, whileundertaking the rigors of 24-7
(32:11):
shift work.
I also conduct in-house livehealth and well-being seminars
where I will come to yourworkplace and deliver
evidence-based information tohelp your well-being team to
reduce unplanned leave andincrease productivity in your
workplace.
I've put the links in the shownotes to everything mentioned.
(32:32):
You can find me atahealthyshift.com or on
Instagram at a underscorehealthy underscore shift.
Now let's get back to the show.
I just wanted to go back over aswell with exercising.
You said you started running.
Now I can guarantee that whenyou started running, you sucked
at it, right?
And when people start anexercise, they all suck at it,
(32:55):
right?
We all suck at lifting weights,we all suck at whether it's on
the treadmill, whether it'sdoing yoga, Pilates, breath
work, meditation, we suck at it.
Everyone sucks at it.
But then what we do is thepeople that become good are the
ones that continually do it andit becomes muscle memory, and we
get better and better andbetter.
And for you to go out and go fora run now, it's something that
(33:16):
you just prepare for, just goout and you just do.
And if you look back at yourself12 months ago, you wouldn't
recognize yourself as to whereyou're at today and how good you
feel doing it.
It just gives you that.
So the message that I'm sayingthere is you will suck at
whatever you start doing.
You will, whether it'snutrition, whether it's running,
whether it's yoga, but you willget better at it the more you do
(33:38):
it.
And the more you do it and stickto it, and it's about
consistency all the time.
Now, Jess, I got to talk aboutthe glass bowl method now
because I'm really excited, andthis is the reason why I wanted
to hear your background and Iwanted to hear your thoughts.
And I'm sure people are reallyengaged at this now, but now
they need to really lock inbecause we're gonna talk about
the glass bowl method.
(33:59):
Jess has released a book that Iliterally got excited about
myself because we see recipebooks, we see cookbooks and bits
and pieces, and we see peopleare on Instagram putting things
together and nothing sticks.
I can tell you now, people, thiswill stick, mark my words,
particularly as a shift worker,because Jesse's released the
(34:23):
book and it's called the GlassBowl Method.
Now, let's get into it.
What actually sparked the ideafor the glass bowl method?
SPEAKER_01 (34:32):
As I said at the beginning of the podcast, I put
on a lot of weight when I wenttraveling, which was crazy.
Most people lose weight whenthey go traveling long term and
I put weight on.
When I got back from that tripand I knew that I needed to lose
the weight again, I had thisepiphany, is that the right
word?
So the easiest time when I lostweight was actually when I was
in high school, when I was 15years old, I lost 40 kilos.
(34:55):
It was actually, it felt reallyeasy.
And it made me think like, why?
What were some of the bigfactors behind that?
What made it really easy?
And the fact that one of thebiggest things was when you're
in school and you're young, youhave so much structure in your
life.
You wake up, you have yourbreakfast, you go to school, you
have your recess, you have yourlunch, you come home, you have
your dinner, repose.
It's all set out for you.
And because you've got thatroutine and you can make locking
(35:18):
in to something really, reallysimple.
First of all, I thought, like,okay, I need to get better at
making food, and I need somesort of good system structure
that can help me do that.
And so for a while, I was justexperimenting with all these
different types of recipes anddifferent types of cooking, slow
cooker and one-pan meals, likeall these different things that
(35:41):
I had just gone out and found onTikTok, really.
And then I came across there wasa few people making these
one-pot recipes.
Yep.
And straight away I was like,oh, this is awesome.
This is easy, they're great.
You can do so much with this.
I'm the sort of person that canget fixated on one thing and I
get really obsessed with anidea.
(36:03):
I was like, these glass ballrecipes are amazing, and I'm
just gonna come up with as manydifferent ones that I can, and
then show people that you canlike okay, they're easy, but you
can use them to create structurethroughout your day, and this is
going to help you with yourweight loss because it helped
me, it helped me with my 21kilos.
(36:24):
It took me nine months oflocking in, and I lost 21 kilos,
and I used these recipes, andthey just were incredible, and
that's what really sparked thelove for the whole thing, and
then from there, obviously, Iput so many of these recipes
out, and my Instagram blew allup, and then my TikTok blew up,
(36:47):
and now Facebook's blown up.
It got to a point where I waslike, Oh, I've got to do a book.
Like, so many people were askingme for a recipe book, and I
procrastinated on for agesbecause I was like, Oh, I don't
know if I uh I don't know, Ijust wasn't sure.
But one person that reallyhelped me kickstart it was my
mum.
She was like, Come on, you gottado it.
She really pushed me.
(37:08):
So thanks, Mum.
SPEAKER_00 (37:09):
I think that's fantastic.
Go, mum, and she'd be superproud too with where you've got
to with that.
She's probably your biggestcheerleader, and rightly so.
I've got my own kids, and I'mthe biggest cheerleader to my
own children as well to see themsucceed and see them do things.
So that's great.
Now, people don't know.
People that are listening tothis that haven't seen it don't
really know what we're talkingabout here.
(37:31):
But what does the glass bowlrepresent?
And why did you build a wholesystem around a goddamn glass
bowl?
Right?
You've called it the glass bowlmethod, you use these glass
bowls, where do you get themfrom?
And why did you build thissystem around glass bowls?
SPEAKER_01 (37:46):
It represents simplicity, ease, a way to keep
things really, really, reallysimple.
If you're someone that thinksthat you can't cook, you can.
You've just got to really dumbthings down, and yeah, it just
represents ease, is the best waythat I can put it.
SPEAKER_00 (38:07):
Yeah, I agree.
Chuck everything in, chuck it inthe oven, and away you go.
I think it does.
It's a symbol of simplicity.
SPEAKER_01 (38:13):
So many people they're always worried about
what to eat, or even like I'veheard it so many times, don't
know how to cook.
Well, it's like this just takesthat away.
How can we bum things down andsimplify it, but also still make
good food?
Well, you chuck it in a bowl,you put it in the oven, and
you're done.
SPEAKER_00 (38:30):
It couldn't be any easier.
I'll say this to people.
We'll talk about it when we getto the end.
But I think if people haven'tgone and had a look at Jesse's
Instagram account, and we'll putall the links to everything in
the show note.
You've got to have a look at howsimple this is.
It is ridiculously simple forairship workers.
How did you structure the booksso the recipes are simple,
they're repeatable, and they'revery practical for people?
SPEAKER_01 (38:52):
Like a lot of the bowls are quite similar in terms
of the amounts that go intothem.
So, like I have my differenttypes of bowls, right?
You've got like all differentones.
You've got like rice, pasta,potato, then you've got like
stuff that uses oats, bakedoats, overnight wheat beaks.
You've got endless differenttypes of bowls, and a lot of
them follow the same basicstructure with just subtle
(39:15):
differences.
Like, for example, you've alwaysgot the carb source, you got the
protein, you got the flavor, thesauce, veggies, fiber, and then
you've got like your healthyfats, or you've got a bit more
flavor, or you've got a bit ofcheese on top, whatever it is.
They're all follow such a basic,similar format.
So it just makes things reallyeasy.
SPEAKER_00 (39:36):
It's ridiculously easy.
Like it is ridiculously easy.
And when people see it, they'regonna go.
I think what you say is justgoing back as well, because it
crossed my mind, people get veryobsessed with oh, I've got to
track food and it's got to beall tracked, and if I can't
track it, I don't know.
And my personal belief is it'sreally disordered because people
(39:57):
get to the stage where theybecome so confused and they
don't know what to eat andwhere.
I actually think the glass bowlmethod teaches people just to
eat, but just to monitor howmuch they're eating, right?
So just to be in tune witheating delicious food, because
you're getting your proteins,your carbs, your healthy fats,
you're getting your ordinaryfats, you're getting everything
(40:17):
that you need, and it'sdelicious.
And it will sustain you to yournext meal.
And then you have another oneand you get to the next meal.
You don't have to track this,and just as testimony to the
fact that he's lost asignificant amount of weight
just by sticking to this withouttracking it.
You don't have to trackeverything you put in your gob,
do you?
SPEAKER_01 (40:37):
Can I uh add something to that?
And another sort of appealingfactor was exactly that, right?
Because the fact that, let mesay, first of all, that I think
everyone should at least trackfor a little bit just to have an
awareness of what's in food.
And once you've got thatawareness, though, you know,
some people should just probablylet it go because it can get
really obsessive or it canbecome mentally taxing.
(41:01):
It really depends on the person.
But the best thing that I havefound is to just work out the
calories once, right?
And then you just repeat themeal the exact same way every
time, and then you don't have totrack it, or you might just do a
mental like, okay, that bowl was500, that one was 550, that one
was 450, boom, I got 1500calories right there.
(41:23):
I'm sweet.
And as long as you make themeals the same, then you're all
sweet.
SPEAKER_00 (41:27):
Or ballpark.
People got to remember as wellthat tracking isn't as accurate
as what they think it is, right?
So even if you are creating abowl, and let's just say your
book says, oh, this is 640calories, the way the person
makes it, it could be anywherefrom 550 to 800.
Like it could be anything,right?
So, but the thing is, and what Ithink you just hit the nail
(41:49):
right on the head.
Breakfast, 500, 500 or 600.
Dinner, five or six hundred.
Okay.
I've just consumed 1700calories.
I'm in a deficit.
End of story.
That's it.
Simple.
Have an apple, have a banana,have an apple or a handful of
nuts, and you are home everysingle day, and you've got
yourself tremendous meals toactually have.
(42:10):
I want you to describe one ofyour videos.
Tell me how you make a meal in aglass bowl.
What does it look like?
Like you make those things andcreate these videos all the
time.
Talk us through just putting onetogether.
How does it work?
SPEAKER_01 (42:25):
So it's get all the stuff ready.
So, like if it's got onion,meat, chop it up, right?
Just quickly, chop it all up,sort it all out so it's not
chaotic, and then just put it inthe bowl.
It's literally that simple.
And for example, I'll walk youthrough my pesto chicken.
So it'd be like rice goes in,chicken goes in, pesto, Greek
(42:46):
yogurt, the veggies go in, bitof chicken stock, give it a mix,
put the sun-dried tomatoes ontop in the oven.
It's that simple.
SPEAKER_00 (42:55):
I just felt like I'll just watch one of your
videos the way you said that,but it's literally exactly how
it is.
People listening to this, I'vegot to tell you, the good thing
about this is as well, it's notunique to where you live in the
world.
You can have this anywhere.
Everyone's got rice, everyone'sgot chicken, everyone's got
their sauces and yogurts andthings like that.
Just literally just puts them ina bowl, mixes them, puts them in
(43:18):
the oven, shows it going intothe oven.
It's in the oven for a period oftime.
It comes out of the oven and itlooks amazing.
Like everything's cooked andit's incredible.
Who did you create the book for?
And how did you want people toactually use it?
SPEAKER_01 (43:31):
There's a few different types of people, but
people that just don't want tostress about food, people who
don't know what to eat, peoplewho sh think that losing weight
and dieting has to involveboring ass meals when in reality
you can still make really,really tasty meals that tick all
the boxes, and you can stillhave variety whilst you know
(43:53):
having structure, you can stillhave a lot of variety within
that, and also just people thatthey don't want to think like we
spoke about earlier, or like yousaid, the decision fatigue is a
big one.
Yeah, right.
So if you've got 10 recipes thatyou know you really love, you
can just come back to them andthere's no stress.
SPEAKER_00 (44:09):
Yeah, and you could literally structure a whole meal
plan for a whole week, yeah,couldn't you?
SPEAKER_01 (44:14):
Yeah, simple.
And sort of like you said, likethe ingredients are quite
straightforward, and I try notto ever use like a particular
brand name or anything, it'sjust generic, like everything
can be made with genericingredients anywhere in the
world, and I've done that onpurpose.
So yeah.
SPEAKER_00 (44:30):
I'm gonna have to ask you though, what's your
personal favorite recipe in thebook?
Something that's a go-to thatyou have, and you just think I
know what to do here, I'll justthrow it together because I just
love it, and it's just so easy.
SPEAKER_01 (44:41):
Yeah, so like I'm I'm a big fan of potatoes, and
so one of the easiest, mostdelicious ones out of the whole
book is the periperi chicken andpotato bowl, which is just
potatoes, chicken, periperisauce, bit of cream cheese, bit
of veg, onions, capsicin,sometimes add other things in
there, and cheese on top.
(45:02):
And it is so simple, it's soyummy.
SPEAKER_00 (45:04):
Tell me, people, that doesn't sound absolutely
unbelievable.
Like, I kid you not, go and havea look at it.
I know I'm pumping it up.
I know that no one's gonna bedisappointed when they see it.
It's so beautifully put togetheras well.
It's well photographed, it'swell structured, it's really
easy.
It's an ebook, it's a digitaldownload.
So you get it on your phone, youcan literally scroll through,
(45:27):
you can screenshot at eachrecipe at a time.
So I encourage my shift workerstoo, Jess, that this is what I
do.
For those of you that are onAndroid phones, that you're
using keep notes or somethinglike that, or even notes on your
iPhone.
If you create, I call it mythree times six plus six, which
is six breakfasts, six lunches,six dinners, and six snacks.
(45:50):
And if you carry that on yourphone and you with a link and
you could put each recipe, youcould screenshot it and put each
recipe there.
When you land in the supermarketand you open it up, it is right
there for you.
And you can go, my God, Ihaven't had the periperri
chicken for ages.
What do I need?
And it's listed right there.
All you gotta do is go home,chop it up, put it together, put
(46:10):
it in the oven for 20, 25minutes, whatever, and it's
done.
End of story.
Yeah.
My God, this is a shift worker'sdream, Jet.
I've got to tell you, it's ashift worker's dream.
And I just want people toexperiment and play around with
it.
And I think also, even for thewives or husbands of shift
workers that are actuallypreparing meals for their
(46:33):
partners, you could literallyhave it cooked and then take it
to work cold and nuke it,couldn't you?
And then just run it from there.
They last in the fridge.
You can freeze them, you can,it's just fantastic.
It really is.
I'm really pleased to have youcome on and talk about it today
because it's something that Iwant people to really know more
about.
So let's wrap this up.
(46:53):
What's one nutrition tip thatyou would give a listener who
wants to start today?
You're allowed to say buy mybook.
SPEAKER_01 (47:01):
Well, aside from buying my book, I'm gonna give
you two.
The first one is there is a lotof information out there, and it
can be really hard to know whatis right, what's wrong, what's
the best diet.
And the truth is there isn't abest diet.
I think one thing that we canall agree on, regardless of how
much you know about nutrition,is that eating things that are
(47:23):
less processed, more natural,like fruit, veg, lean meats,
beans, legumes, you know, rices,things that are less processed
and more so on the side of wholefoods, that's always gonna be
best for you.
We know this.
Eating things that are not outof a bag are going to be better.
Doesn't mean you can't havethings out of a bag, doesn't
(47:44):
mean you can't eat processedfoods, that's fine, but more
towards whole foods.
Whole foods.
The more whole foods you have,the better you're gonna book.
The better things, yeah.
Better things are gonna be.
The second thing would be tryand view weight loss, weight
management, and healthy eatingas a lifelong thing.
It is a journey and it issomething that you can improve
(48:08):
across your entire life.
And as I said earlier in thepodcast, it's not a destination.
Weight loss, weight management,healthy eating, it's not a
destination, it's a lifelongthing that you're gonna be
having to work on.
And there's no end point, it's alifelong journey.
SPEAKER_00 (48:23):
And enjoy it, and just when you think, oh yeah,
I've got this, it's going reallywell.
Next week you're gonna feelbetter than you felt the week
before, and you'll think, oh, Ithought I was doing really well,
but I'm now doing better.
And you just keep on gettingbetter and better as you go.
Bit of movement, get your lightdiet right, eat well.
Everything just starts to fallinto place really, really well.
(48:45):
Okay, so what's one thing thatyou want people to stop doing
when it actually comes todieting?
Oh, let's just go with the quickfixes.
SPEAKER_01 (48:54):
Yeah, no more quick fixes, stop going on these silly
fad diets.
All these fad diets, they'rejust ways of creating
restriction.
Yep.
And a lot of them are just crap.
Yeah, great.
Stop hopping on the fad diets,stop going for the quick fixes
because as we spoke about, aquick fix generally leads to a
quick demise.
SPEAKER_00 (49:15):
That's right.
And if you can't see yourselfdoing it in six months, why even
start it now?
It's a pointless exercise, andthat's the way I see it.
Okay, where can people find thebook, Jess?
How do they follow your work?
Where do they get you to reachout to you?
If things that you've said areresonated, where can they find
you?
SPEAKER_01 (49:32):
So I'm on Instagram, that's my main platform that I'm
most active on.
So like Instagram, TikTok,Facebook, and YouTube, all under
the name Jesse's PT, all oneword, Jesse's PT.
And my book is linked in the bioof all of those platforms.
But like I said, Instagram isthe one that I'm most active on.
(49:54):
So like if you wanted to reachout, you needed help with
something, I'd always get backto you on Instagram.
SPEAKER_00 (49:59):
Jess does.
And go along and for God's sake,put him on alert for when he
posts because everyone, you justlook at it and think, oh my God,
that's so easy.
Why didn't I think of that?
Jesse's already thought aboutit.
It's fantastic.
What's next for you, Jess?
Have you got any new projects orideas brewing that you can talk
about?
SPEAKER_01 (50:16):
Well, a lot of people are asking me if I'm
gonna do another book, but thetruth is I'm not.
Instead, what I've chosen to dois every couple months, I'm
gonna do an update of the bookthat I've already got.
So I'm gonna be adding either atthe end of December or the very
beginning of January, I'll beadding there's at least 36 new
recipes that I'm gonna be addingto that book.
(50:38):
And everyone who's purchased thebook, the book will just be sent
out to the email address thatyou put in when you buy it.
Yeah, I'm gonna just keep addingto it.
So that'll be update number one.
I have been planning threeupdates.
I may keep going.
Like if people are loving it ina year's time and the recipes
are doing really well and peoplewant more, then I'll keep going
and I'll update it even morethan three times.
(51:00):
That's what I'm focusing on now.
And also from the coachingperspective, at the moment I'm
not taking any coaching clientson, but next year I may be
relaunching with some sort ofdifferent approach to the way
that I do my coaching.
I just haven't worked that outyet.
SPEAKER_00 (51:16):
Absolutely fantastic.
Now, this is such good value,such good value for the book.
Now, Jesse's just told you thatyou can purchase the book today,
and here we are now, the time ofrecording this, we're sort of at
the end of November.
You buy the book today, andyou'll get the update with at
least another 36 recipes inDecember, January, and with the
possibility of another updatefor one purchase.
(51:39):
For one purchase.
You can't beat that.
I think that's just absolutelyfantastic, Jess.
I always ask people thisquestion as my final question.
It's an appreciation for peoplewho come onto the podcast
because I'm a multimillionaire,and what I do is I'm actually
prepared to buy or build you ahouse anywhere in the world that
you would like, right?
(51:59):
But you have to live in it forsix months of the year.
Where am I going to buy or buildit for you?
SPEAKER_01 (52:04):
Well, I've been to a lot of different countries.
I think it would have to beThailand because I just love
Thailand.
I've been there three times.
It's got to be somewhere on thebeach, somewhere not too far
away from people and society.
Yeah, it would have to beThailand.
It's beautiful, isn't it?
It's one of my favorite places.
(52:24):
And like I've been so manyplaces in Asia, but Thailand's
just so easy, and the food thereis incredible.
It's like my favorite favoritetype of food is Thai food.
SPEAKER_00 (52:34):
And you can't replicate it here, can you?
You can go to a Thai restauranthere, it's not the same as the
Thai food there.
And I think that's fair enoughtoo, Thailand.
Because then I can come andvisit.
Because I actually, if you talkBali Thailand, I'm a Thailand
person.
Yeah.
Easy.
No problems.
Very simple.
Jesse, thank you so much.
I really do sincerely appreciateyour time.
You've absolutely smashed it.
(52:55):
And I want to just say thank youso much for coming on and
talking all about your amazingbook, The Glass Bowl Method.
Thanks, mate.
Thanks for having me.
It's been awesome.
Now, everyone, if you want tofollow Jesse or grab the book, I
will be putting all of the linksdown into the show notes.
Now you can find him onInstagram at Jesse's PT.
And I highly recommend, highlyrecommend that you do.
(53:16):
His content is next level forus, shift workers.
And you can also order the bookthrough his link in his bio.
And if you're a shift worker whowants structure that fits your
roster, you can always reach outto me.
Coaching Details and the ShiftWorkers Collective are all
located at ahealthyshift.com.
As always, I want to say thankyou so much for listening.
(53:37):
If this episode helped you inany way, and it will, I know it
will, share it with someonewho's trying to get their health
back on track, someone who isstruggling, this is definitely a
way forward and a way to go.
And I will catch you in the nextone.
Thank you for listening.
If you enjoyed this episode, besure to subscribe so you get
notified whenever a new episodeis released.
(54:00):
It would also be ever so helpfulif you could leave a rating and
review on the app you'recurrently listening on.
If you want to know more aboutme or work with me, you can go
to ahealthyshift.com.
I'll catch you on the next one.
Have this thing called plan B meals, like things
that you can go to that arereally quick and easy.
So, like, yeah, can of tuna andmaybe a packet of rice that you
can put in the microwave.
Like, if that's all you've got,that's perfect, right?
Better than just not havinganything and then getting the
first thing you can get yourhands on.
SPEAKER_00 (03:33):
Shift work can be brutal, but it doesn't have to
be.
Welcome to a healthy shift.
My name is Roger Sutherland,certified nutritionist, veteran
law enforcement officer, and24-7 shift worker for almost
four decades.
Through this podcast, I aim toeducate shift workers using
evidence-based methods to notonly survive the rigors of shift
(03:56):
work, but thrive.
My goal is to empower shiftworkers to improve their health
and well-being so they have moreenergy to do the things they
love.
Enjoy today's show.
And welcome back to a healthyshift.
Today I am talking with JesseStafarkis, a coach, a creator,
(04:16):
and the author of this mostunbelievable new e-book, The
Glass Bowl Method.
It's a cookbook and an eatingframework that's getting a lot
of attention for one simplereason.
It makes eating well a loteasier than most people think.
Hello, shift workers, this iswhat we need.
Now, Jesse's story starts offwith his own struggle with
(04:37):
weight and identity and food.
I want to talk about thisbecause it's important because a
lot of people as shift workersare coming from this place.
Now he calls himself a formerquote unquote fat boy, but what
matters most is what came next.
Jesse's built a system thathelped him to completely change
his life.
And now he's helping otherpeople to do the same.
(04:58):
And trust me, it's amazing.
Wait till you hear all aboutthis.
Now we're going to talk abouthis journey, why structure
matters more than actualwillpower, and how to think
about weight loss in a way thatactually works long term.
Then we're going to get into theguts of it.
And that's how the glass bowlmethod was born.
Now, if you've ever felt likeyou know what to do, but you
(05:18):
just can't stay consistent, orif you're sick of diets that
completely fall apart as soon aslife gets busy, high again shift
workers, this episode is reallygoing to hit home for you
because we're going to breakdown the importance of
structure, why most people don'thave a food problem but a system
problem, and how Jesse turned asimple idea into a full cookbook
(05:40):
and a framework, which is calledthe Glass Bowl Method.
Let's get into it.
Welcome, Jesse.
How are you today?
I'm good, mate.
Thank you for having me.
No, no, the pleasure isabsolutely all mine.
I know I say that at the startof every episode to this
podcast, but this one I've beenreally, really keen.
Jesse's not a podcaster, buthe's got an amazing story that I
(06:01):
am absolutely busting to getout.
Jesse, for those of you whodon't know who you are, can you
just give us a quick snapshot ofyour background and what led you
personally into the fitness andnutrition coaching business?
SPEAKER_01 (06:13):
Of course.
So from a young age, I was anoverweight kid.
And because of that, I gotbullied.
I got made fun of.
I was someone who was made tofeel less than because let's
face it, kids are really mean.
Yeah, I grew up beingoverweight, and that was me
until the middle of high school.
(06:35):
And then at that point, I had abit of a breaking point where I
had decided I'm sick of this.
I'm done with the bullying andbeing called all the names under
the sun, which led me to go onthis massive weight loss
journey.
And within a year, I'd lost 40kilos.
40?
Yeah, 40 kilos.
(06:55):
I didn't exactly have a goodeducation of sort of what to do,
but I just knew that I needed toexercise.
So I went from being someone whowas really sedentary and a kid
who liked video games to doinglots of walking, running.
Also, my mum, she really helpedme with the food side of things.
(07:15):
So she'd lost weight following alow-fat diet.
And so she sort of just helpedme tweak the meals that I have
already, and she just kind ofmade them lower in fat, which,
you know, if you know anythingabout nutrition, that definitely
can be one of many ways toreduce calorie intake.
Yeah.
So my mum helped me and I didlots of exercise.
And then within a year, I'd gonefrom being the fat kid who gets
(07:38):
bullied to now being the skinnykid.
And it really did change mylife.
Again, it sucks that people arelike this, but all of a sudden
people like start respectingyou, and you're no longer made
to feel less than you're notcategorized with the fat kids.
But from that point onwards, Iwas like, Oh, I want to help my
friends do the same because Ihad a bunch of mates, they were
all overweight, and I'd help twoof my friends lose close to 20
(08:01):
kilos.
And from that point onwards, Iwas like, Oh, maybe I could do
something with this.
And when I got to the end ofschool, I really didn't know
what I wanted to do.
But my mum was like, Oh, just godo the personal training course,
see how you feel.
Maybe this is a career for you.
And so that's what I did.
I left school, I went straightinto TAFE to become a qualified
(08:24):
personal trainer, and I did thatfor the next 18 months because I
did my certs and then I did adiploma.
And then from that pointonwards, from the end of 2014, I
worked in a gym and I've beendoing personal training and
group sessions for the last yeah10, 11 years.
So that's pretty much how Ifound myself in the fitness
(08:45):
health industry.
And you know, throughout thattime, I've been constantly
learning and studying, and I'vedone nutrition courses, and
things are always evolving andchanging, and I've done my best
to sort of keep up with that.
And also, like that first weightloss that I had when I was a
teenager, that wasn't the end ofmy weight issues.
(09:06):
Even as a qualified personaltrainer, I still had a lot of
things that I hadn't worked outyet.
Like, and for years I had yo-yodieted, losing and gaining the
same 10, 15 kilos over and overand over again.
And that's something also that'sbeen a big challenge for me.
And then finally, when I foundmyself in a really good position
(09:26):
in terms of like my weight, Ifeel like I sort of had it all
worked out.
I had a really goodunderstanding of nutrition and
all of that.
I then decided to go and travelfor a year.
And when I got back from thattrip, I was 21 kilos overweight.
And you undid all the good work.
I was like, shit.
That put me in a position whereI really needed to reassess,
(09:48):
like, okay, what are the missinglinks here?
And we'll talk about that anywayas we go further through the
podcast.
But absolutely essentially, theway that I got into this whole
industry is uh through my ownstruggles with weight and then
wanting to help other people dothe same and get fit, and
there's a lot to it.
SPEAKER_00 (10:07):
So you talk about being called fat boy.
Well, you labeled yourself fatboy.
And do you remember there beingan absolute crux that what was
the actual turning point?
I know you said, Oh, I got sickof it, but was there a
particular moment that you went,Oh no, that's enough.
I need to do something aboutthis.
SPEAKER_01 (10:23):
It was genuine discomfort with my body.
(11:48):
I remember I was sitting at atable at Christmas after I had
just gorged on thousands ofcalories, and I was feeling my
stomach and my body, and I feltreally kind of disgusted with
myself and not happy.
And I remember like it was thatexact moment I was like, this
has got to change.
I can't do this anymore.
(12:09):
And within days, I had made aneffort to start putting things
in place.
SPEAKER_00 (12:14):
I remember my moment too.
It's funny how you do get to thestage where all of a sudden
there's a moment and you neverforget that moment because it
was your driving force.
And I'm sure people listeningwill have had that moment, or if
they haven't had it yet, it'scoming, and then they will want
to do something.
So, what was the hardest partabout your own transformation?
(12:36):
Like, you know, the physicalwork, was it the mindset shift,
or was it a whole lifestylechange?
What did you find was thebiggest battle?
SPEAKER_01 (12:44):
Are we talking from like any particular point in
time?
Like from my first point in myright through.
If I ever think about it,exercise has never really been
an issue.
Like once I started moving, Ireally quickly felt and
understood the benefits.
Like I felt how good it made mefeel.
So exercising and then alsoworking in the gym.
(13:06):
Exercising has never been thatmuch of an issue, but it's
definitely always been the foodside of things.
And I often will say to people,like, I have an endless
appetite.
I'm always hungry.
Even I can eat really good,healthy, feeling meals, and I'll
still be thinking about food,even though I know I've eaten
really well.
So it's always been food andbeing hungry, trying to overcome
(13:29):
that and work out what to put inplace to deal with that so that
food doesn't take over my life.
SPEAKER_00 (13:35):
Yeah, I love that.
I love that because I think it'snot about how much we're eating,
it actually comes down to whatwe're reading as well.
And we're gonna get into thisbecause if you say, Oh, I've
just finished a good healthymeal and I'm still hungry, it
basically tells you somethingabout the content of the food
that you've actually eaten andyour relationship with food as
well, doesn't it?
(13:55):
Definitely, yeah.
Yep.
So what mistakes were you makingearly on that you can now help
others to avoid?
Like if someone's listening tothis and they say, I just don't
know where to start, like whatmistake were you making?
SPEAKER_01 (14:08):
I think early on, one thing was just not
understanding like the processof how weight loss works, not
having an understanding andeducation.
It was just kind of like, allright, need to move more, need
to eat less.
And then along the journey, Isort of, you know, as I got more
educated and studied, I startedto realize that, you know,
there's a whole weight loss is acalorie-dependent process.
(14:31):
So that's one thing.
And also just having like anunderstanding that weight loss,
it's not a destination.
No, weight loss, weightmanagement, whatever you want to
call it, it's not somewhere thatyou just arrive at and then
sweet, I'm done.
It is a lifelong journey whereyou have to be on top of these
things.
And if you have a tendency toeat a lot of food, you're drawn
more towards food than theaverage person.
(14:53):
You really need to have thingsin place.
SPEAKER_00 (14:56):
So, yeah, that's really good.
You do.
And that brings me to a greatsegue that you've just given me
here, Jess, because we want totalk about structure next,
right?
So, why is structure soimportant when it comes to how
we eat?
Because especially for peoplelike we've got a lot of shift
workers listening to us here,and we have such an
unpredictable life.
(15:16):
So, can you just explain thateven in the unpredictability of
life, how important is it tohave some form of structure?
Well, there's a lot of layers tothis, right?
SPEAKER_01 (15:25):
So let's start with like when you have good
structure in place, particularlywith your food, but also
exercise routines and all ofthat, you free up a lot of
mental space because you know,we live in a time where we've
got so much going on and we'realways overwhelmed.
There's just so much to thinkabout.
And when you've got thatstructure, you kind of automate
(15:47):
things a little bit.
Yep.
You're no longer having to thinkabout all these different what
should I eat today, what shouldI have for this meal, what do I
making for dinner this week?
Those sort of things are a loteasier.
So things are automated.
There's also like if you'resomeone who struggles with a lot
of hunger, right?
And you don't have goodstructure within the times that
you eat and the meals that youeat, well, your satiety is not
(16:10):
going to be managed very well.
Whereas if you've got balancedmeals and you've spaced them out
appropriately according towhatever your routine allows,
you're more likely to getthrough the day having a good
amount of energy.
We all know people that skipmeals and then they get to the
evening or like later in theday, and all of a sudden they're
(16:32):
smashing the Doritos and thecrisps and the chocolates
because they didn't eat properlythroughout the day.
And now they've just hadthousands of calories worth of
processed junk because they gotto that point.
So if you've got structure, youcan sort of avoid those
situations.
SPEAKER_00 (16:49):
Yeah, it's so important because I think one
thing that you haven't mentionedthere that I'd like to mention
from my perspective as well isyou've got to take the decision
fatigue out of it, don't you?
Because we do suffer fromdecision fatigue as humans.
We only get to make so manydecisions every single day
before we get to the stage wherewe just won't make a decision.
And I think when it comes tostructure, if you've got a
(17:12):
structure in place, you don'thave to think about it because
you just go, right, this islunch, this is dinner, I'm done,
I'm sorted, I don't have toworry about it.
Breakfast, lunch, dinner,everything's all sorted here.
And I think that's probably, Idon't think people identify this
and realize it, but I thinkdecision fatigue is a massive
problem.
That's why I love this book aswell, because it takes that out
(17:32):
of it.
You can literally lay it all outand have it ready.
So we'll get there.
We're stepping through, we'llget there.
What does a simple butstructured eating day look like
for you and your clients?
Like, how do you like tostructure it for people?
Like you talk about structure,and I've spoken about decision
fatigue.
So, how can someone setthemselves up for success in a
day with structure around food?
SPEAKER_01 (17:52):
Yeah, so obviously everyone is a little bit
different, and like you do haveto take that into consideration.
But like what I have found towork really well for me and lots
of people that I work with isfirst of all, getting in three
good meals that are spacedthroughout the day.
And those meals, obviously, youwant to make sure that they are
(18:14):
nutrient dense, have a goodamount of protein if you can.
You know, not everyone's goingto be able to get protein with
every meal, but if you can,fantastic.
Fiber with each meal, fantastic.
And making sure that you doenjoy those meals.
So three meals and two or threesnacks, if you can space them
(18:35):
out appropriately, so thatyou're not having, you know,
six, seven, eight hours betweena meal, that's fantastic, right?
Because you're never going toolong without a meal.
And then again, going back towhat I said before about getting
to the end of the day and thenjust smashing thousands of
calories, you can avoid that.
So three meals, two or threesnacks, depending on how you
like to have your day.
That is like my gold standard.
(18:56):
Now, like I said as well,doesn't mean that that's the
best for everyone.
I also have worked with peoplethat do really well, just having
two big meals and then having alarge assortment of low-calorie
snacks where they have themthroughout the day.
And that just mentally worksbetter for them.
SPEAKER_00 (19:13):
So I love that.
It's fantastic because peoplemake the mistake.
I'll wake up today, oh, I won'thave this, I won't eat anything,
and they end up licking applesand munching on lettuce leaves.
And then by the time they get tothe evening, as you've quite
rightly said, they're absolutelybeside themselves.
They open the pantry and therest of it's absolutely history
from there on in.
I think if people start off andthey have calorically dense
(19:35):
meals three times a day, or atthe very least, twice a day,
lunchtime and dinner time.
And I've got my own thinkingaround that too, that it should
be like breakfast and lunch anddon't worry about the dinner,
but that's just me, and that'sjust understanding the
biological side of it.
So you're a coach, you'vecoached a lot of people, you
will have coached shift workersas well, and you will have
coached people that have gotvery disrupted routines that
(19:58):
don't have structure.
It's all well and good to havethe nine to five of the tradey
that starts at this time everyday.
But how do you coach peoplethrough a completely disrupted
routine that has late nights,travel, shift work, those sort
of things there?
What's a good way to setthemselves up?
SPEAKER_01 (20:12):
Yeah, so what I like to do in these situations is
over time, I like to work withthe person one-on-one to come up
with contingency plans for whenthings arise.
So obviously, like we're gonnahave our ideal situation where
if everything goes wellthroughout their shift, their
day, whatever it is, we have theideal situation.
(20:35):
But then if we can't meet thatand other things arise, then
like I said, having a plan inplace for that situation, and
like a lot of the time, you canonly come up with these plans
and contingency plans, whateveryou want to call them, in
hindsight.
Just say I'm working withsomeone and for example, they
didn't get to prep their food,right?
(20:55):
And so they just have to grabsomething on the way to work or
during their lunch break,whatever.
Then we'll put in a plan so thatif this happens, then we'll do
this and we'll trial it.
And if that works, well, thennext time that happens, we know
what to do.
And then we keep moving alonguntil the next thing happens,
and again, we'll trial some sortof a plan to combat that
(21:18):
situation, that barrier,whatever it is.
And if it works, fantastic.
If it doesn't, back to thedrawing board, come up with a
new plan.
And it's sort of like justmethodically working through
step by step everything thatcould and can arise until we
have this massive game plan,essentially.
So that's what I do with people.
SPEAKER_00 (21:36):
Oh, I think it's a great idea that we work through
because Jesse's different fromRoger, who's different from Kim,
who's different from Karen,everyone's different, you know.
So we need to work through thesethings individually with people.
The classic example that I wouldtalk about, particularly the
cops, like the police, becausethey can be out on patrol, all
of a sudden they've caught abaddie, they're back at the
(21:58):
station, they didn't get time towhiz by the 7-Eleven, they
didn't get time to go throughthe golden arches, they got no
time.
What do we do?
And I think having a strategy,and I work with clients about
having non-perishable stuff intheir locker, can of tuna, corn
thins, something like that, thatthey can just get something,
something which is better thanstarving themselves and then
(22:18):
walking out of the stationafterwards and just going
absolutely nuts.
I think that's probably one wayof looking at it.
And what you've said, I loveabout the way you go about it in
try something, have a strategy.
I think the thing that's mostimportant that you said there
was have a strategy.
If this happens, then we dothis.
(22:39):
Because when that happens, youautomatically default to doing
this instead of I don't knowwhat to do, don't we?
SPEAKER_01 (22:47):
Yeah, 100% and fantastic.
What you were saying abouthaving those non-perishables,
that's awesome.
Have this thing called plan Bmeals.
So yes, like things that you cango to that are really quick and
easy.
So, like, yeah, can of tuna andmaybe a packet of rice that you
can put in the microwave.
Exactly.
Like, if that's all you've got,that's perfect, right?
Better than just not havinganything and then getting the
(23:10):
first thing you can get yourhands on.
SPEAKER_00 (23:11):
I'm gonna put my own plug here because we're gonna be
pushing your book, but my ownplug.
If anyone goes to any singlepost on my Instagram and types
the word snacks in, snacks, I'llsend them a link to download my
free non-perishable snack guide,which anybody can have, which
I've listed a whole heap ofthings that people can buy, have
(23:33):
in their lockers, keep in theirkit bags, keep around them, that
they've always got somethingthat they can reach for and grab
all the time.
So there you go.
That's my own plug, Jess.
We're getting there.
We'll get to yours.
It's okay.
Fantastic.
You've got it, it's got to bedone.
It's got to be done.
Right.
Now, when someone says, I justwant to lose weight, right?
You know as well as I do, everysingle client that comes to me,
(23:54):
every client that comes to yousays, I want to lose weight.
Where do you actually start thatconversation with them?
SPEAKER_01 (24:00):
The first thing that I will try and touch on with
anyone is trying to get them toknow their why and understand
why it is that they want to losethe weight and not just like
some sort of surface level.
I try to dig deep with peopleand really truly understand
like, is it so that you canwatch your grandkids grow up and
(24:21):
be able to play with them?
Like, is it so you feel morecomfortable around your partner?
Like, there's a milliondifferent reasons why someone
could, you know, want to gethealthier, lose weight.
And when you dig into that, Itry to get clients to like write
a big list with everything thatcomes to their head.
And when things get tough orthings don't go to plan, we can
(24:42):
always come back to that andreview like why are we doing
this in the first place?
Why is this so important?
It can be really easy to losetrack of that.
That is where I personallystart, and then from there it's
a case-by-case situation.
SPEAKER_00 (24:54):
Yeah, I love that.
I think we have to keep onbringing clients back to their
why, why they actually came tous in the first place, because
we hear all the excuses alongthe way, and people do tend to
lose their weight, but bringingthem back to the why they wanted
to do it in the first placeshould be their driver because
it drove them to approach you inthe first place.
They've come to you and want tolose weight, but what non-food
(25:16):
factors do you believe matterjust as much?
Like everyone thinks, oh, I'vegot to lick an apple and chew on
lettuce leaves, but what othernon-food factors do you think
matter as significantly to them?
Like sleep, stress, environment,identity, their reason, their
why.
What do you think matters justas much as the nutrition side?
SPEAKER_01 (25:35):
Can we quickly touch on nutrition just a little bit
more before we talk about that?
Of course.
So I got to a certain point inmy career, maybe five five years
ago, where it sort of believedthat it was just the main focus
needs to be calories.
It's just calories, and if youcan get that under control,
everything else will be sweet.
And I was a big fan of flexibledieting, which is like eat
(25:56):
whatever you want, have whateveryou want, as long as you hit
your calories and ideally hityour protein.
But obviously, as time's goneon, I realize that there are a
few issues with that.
And like, of course, if you'retrying to lose weight, right,
you've got to get your caloriesin check, right?
But what your food consists ofwill make or break your ability
(26:17):
to stick with a certain amountof calories.
It will determine how you feelin terms of energy, your mood.
People really don't realize thatthe quality of your food is so,
so important, just as much ascalories, like fiber and
protein.
We could delve into this reallydeeply, but yeah, that's
(26:38):
something that people reallyshould consider as well.
SPEAKER_00 (26:40):
Yeah, I agree.
It's just food.
A lot of people try to cuteverything out, but it literally
is just food.
It's about how much you eat ofit.
That's the biggest problem.
Still enjoy it because whenyou're enjoying something,
you'll stick to it.
When it's delicious and itcontains everything that you
need, you'll stick to it.
That's the key, isn't it?
100%.
All right.
Well, I think that's probablylabeled what you see as one of
(27:03):
the most important.
I think instead of saying you'vegot to be in a calorie deficit,
you've got to move more andyou've got to eat less.
Because if it was that easy,Jess, everyone would be doing
it, wouldn't they?
Yeah, definitely.
It's just not that easy.
It's just not that easy.
All right.
So, how do you personally movepeople from a quick fix mindset?
Because everyone comes to youand wants to lose eight kilos in
(27:24):
six weeks, everyone, right?
How do you move them from aquick fixed mindset into
something that is moresustainable for them, that they
start to gain momentum and go,hey, this works.
SPEAKER_01 (27:33):
Like this is a big challenge, right?
Because if someone has beenchronically dieting for a long
time, they kind of have thesebeliefs that they just want to
get it done as quickly aspossible.
But if we can get people seeing,if you try and do things as
quick as possible, it's probablygonna be over as quickly as it
began.
But if we can start looking atthe things that you put in
(27:56):
place, right, to lose weight,they're the sorts of things that
need to stick around ideallylong after.
And they're the things that aregonna help you keep it off.
Yes.
And I guess trying to getsomeone to understand that.
And back to what you saidbefore, you did ask me about
what non-food things areimportant.
(28:17):
And I'll go through a few ofthem.
So the first one is sleep,right?
I think without good sleep,everyone is going to be not in a
good place in terms of theirwillpower, in terms of their
mood, how they feel on a dailybasis.
You would know more than I dowhen it comes to sleep.
(28:38):
But when we don't sleep, ourhunger hormones are affected,
and we're gonna be more likelyto go for the crappy food option
than go for the healthy option,right?
Correct.
So, like for me, the top tier isalways sleep.
We look at calories, we look atfood quality, we look at sleep,
(28:59):
right?
And if you can get to a pointwhere you maintain a good sleep
schedule and sleep hygiene,everything's gonna be a lot
easier.
And like we said, it will helpyou lose weight and will also
help you maintain it afteryou're done.
Yeah.
Then we've got like stressmanagement, right?
A lot of people will go to foodbecause that's the only thing
they know what to do when theyget stressed, right?
(29:23):
And that's something thatthey've learned maybe throughout
their life.
But if you can get someone goingto other things that are not
food, like you know, it might bea hobby, it could be spending
more time with people that makeyou feel good, it could be
something like meditation,breath work, the list is
endless, but it's learning otherthings that are gonna help you
(29:46):
de-stress, feel good, reset, andthen yeah, exercise is another
thing.
Like I've always been someonewho loves to lift weights and
I've always been good withsteps, but I always neglected
cardio, like hard cardio thatgets your heart rate up.
We don't need that the bloodpumping, yeah.
Yeah, yeah.
(30:06):
And as soon as I started doingmore cardio, I started running
last year and I've never stoppedbecause I love it so much.
SPEAKER_00 (30:13):
People hate running, but I absolutely love it.
We can't be friends, we cannotbe friends.
If you see me running, try andkeep up because I'm running away
from somebody.
Running has changed my life, Ireckon.
SPEAKER_01 (30:25):
But doing something that has your heart rate up has
massive impacts on your mood andyour mental health, and it even
helps you sleep at night.
Like I found that I've beensleeping better, so that's
something that people definitelywant to introduce, right?
Is movement in general and keepit forever, ideally.
So all these things that I justspoke about, I try to get people
(30:49):
to see that these are all superimportant, but they're also
things that need to comegradually.
You can't just start doing allthese things, you can't just be
really good at sleeping, youcan't just start an exercise
routine and stick to it.
You've got to really work thesethings in, and it takes a lot of
time.
If you don't have all theseother factors and things in your
life, you're probably gonnastruggle to keep off the weight.
(31:11):
And when I can get someone torealize that, I can get them to
move away from wanting thatquick fix, or I'll get them to
realize that going for the quickfix is not the way.
The way forward is to work oneverything together and trying
to get that to be a part of yourlife long term.
SPEAKER_00 (31:29):
I hope you're enjoying the show.
If you are, please don't forgetto rate and review once you've
finished.
This helps the show's reachenormously.
And have you got my free ebook,The Best Way to Eat on Night
Shift?
Well, this is a comprehensiveguide to the overnight fast, why
we should fast and how to bestgo about it.
(31:50):
I've even included a few recipesto help you.
I've put a link to the ebook inthe show notes.
And are you really strugglingwith shift work and feel like
you're just crawling from oneshift to the next?
Well, I've got you.
If you would like to work withme, I can coach you to thrive,
not just survive, whileundertaking the rigors of 24-7
(32:11):
shift work.
I also conduct in-house livehealth and well-being seminars
where I will come to yourworkplace and deliver
evidence-based information tohelp your well-being team to
reduce unplanned leave andincrease productivity in your
workplace.
I've put the links in the shownotes to everything mentioned.
(32:32):
You can find me atahealthyshift.com or on
Instagram at a underscorehealthy underscore shift.
Now let's get back to the show.
I just wanted to go back over aswell with exercising.
You said you started running.
Now I can guarantee that whenyou started running, you sucked
at it, right?
And when people start anexercise, they all suck at it,
(32:55):
right?
We all suck at lifting weights,we all suck at whether it's on
the treadmill, whether it'sdoing yoga, Pilates, breath
work, meditation, we suck at it.
Everyone sucks at it.
But then what we do is thepeople that become good are the
ones that continually do it andit becomes muscle memory, and we
get better and better andbetter.
And for you to go out and go fora run now, it's something that
(33:16):
you just prepare for, just goout and you just do.
And if you look back at yourself12 months ago, you wouldn't
recognize yourself as to whereyou're at today and how good you
feel doing it.
It just gives you that.
So the message that I'm sayingthere is you will suck at
whatever you start doing.
You will, whether it'snutrition, whether it's running,
whether it's yoga, but you willget better at it the more you do
(33:38):
it.
And the more you do it and stickto it, and it's about
consistency all the time.
Now, Jess, I got to talk aboutthe glass bowl method now
because I'm really excited, andthis is the reason why I wanted
to hear your background and Iwanted to hear your thoughts.
And I'm sure people are reallyengaged at this now, but now
they need to really lock inbecause we're gonna talk about
the glass bowl method.
(33:59):
Jess has released a book that Iliterally got excited about
myself because we see recipebooks, we see cookbooks and bits
and pieces, and we see peopleare on Instagram putting things
together and nothing sticks.
I can tell you now, people, thiswill stick, mark my words,
particularly as a shift worker,because Jesse's released the
(34:23):
book and it's called the GlassBowl Method.
Now, let's get into it.
What actually sparked the ideafor the glass bowl method?
SPEAKER_01 (34:32):
As I said at the beginning of the podcast, I put
on a lot of weight when I wenttraveling, which was crazy.
Most people lose weight whenthey go traveling long term and
I put weight on.
When I got back from that tripand I knew that I needed to lose
the weight again, I had thisepiphany, is that the right
word?
So the easiest time when I lostweight was actually when I was
in high school, when I was 15years old, I lost 40 kilos.
(34:55):
It was actually, it felt reallyeasy.
And it made me think like, why?
What were some of the bigfactors behind that?
What made it really easy?
And the fact that one of thebiggest things was when you're
in school and you're young, youhave so much structure in your
life.
You wake up, you have yourbreakfast, you go to school, you
have your recess, you have yourlunch, you come home, you have
your dinner, repose.
It's all set out for you.
And because you've got thatroutine and you can make locking
(35:18):
in to something really, reallysimple.
First of all, I thought, like,okay, I need to get better at
making food, and I need somesort of good system structure
that can help me do that.
And so for a while, I was justexperimenting with all these
different types of recipes anddifferent types of cooking, slow
cooker and one-pan meals, likeall these different things that
(35:41):
I had just gone out and found onTikTok, really.
And then I came across there wasa few people making these
one-pot recipes.
Yep.
And straight away I was like,oh, this is awesome.
This is easy, they're great.
You can do so much with this.
I'm the sort of person that canget fixated on one thing and I
get really obsessed with anidea.
(36:03):
I was like, these glass ballrecipes are amazing, and I'm
just gonna come up with as manydifferent ones that I can, and
then show people that you canlike okay, they're easy, but you
can use them to create structurethroughout your day, and this is
going to help you with yourweight loss because it helped
me, it helped me with my 21kilos.
(36:24):
It took me nine months oflocking in, and I lost 21 kilos,
and I used these recipes, andthey just were incredible, and
that's what really sparked thelove for the whole thing, and
then from there, obviously, Iput so many of these recipes
out, and my Instagram blew allup, and then my TikTok blew up,
(36:47):
and now Facebook's blown up.
It got to a point where I waslike, Oh, I've got to do a book.
Like, so many people were askingme for a recipe book, and I
procrastinated on for agesbecause I was like, Oh, I don't
know if I uh I don't know, Ijust wasn't sure.
But one person that reallyhelped me kickstart it was my
mum.
She was like, Come on, you gottado it.
She really pushed me.
(37:08):
So thanks, Mum.
SPEAKER_00 (37:09):
I think that's fantastic.
Go, mum, and she'd be superproud too with where you've got
to with that.
She's probably your biggestcheerleader, and rightly so.
I've got my own kids, and I'mthe biggest cheerleader to my
own children as well to see themsucceed and see them do things.
So that's great.
Now, people don't know.
People that are listening tothis that haven't seen it don't
really know what we're talkingabout here.
(37:31):
But what does the glass bowlrepresent?
And why did you build a wholesystem around a goddamn glass
bowl?
Right?
You've called it the glass bowlmethod, you use these glass
bowls, where do you get themfrom?
And why did you build thissystem around glass bowls?
SPEAKER_01 (37:46):
It represents simplicity, ease, a way to keep
things really, really, reallysimple.
If you're someone that thinksthat you can't cook, you can.
You've just got to really dumbthings down, and yeah, it just
represents ease, is the best waythat I can put it.
SPEAKER_00 (38:07):
Yeah, I agree.
Chuck everything in, chuck it inthe oven, and away you go.
I think it does.
It's a symbol of simplicity.
SPEAKER_01 (38:13):
So many people they're always worried about
what to eat, or even like I'veheard it so many times, don't
know how to cook.
Well, it's like this just takesthat away.
How can we bum things down andsimplify it, but also still make
good food?
Well, you chuck it in a bowl,you put it in the oven, and
you're done.
SPEAKER_00 (38:30):
It couldn't be any easier.
I'll say this to people.
We'll talk about it when we getto the end.
But I think if people haven'tgone and had a look at Jesse's
Instagram account, and we'll putall the links to everything in
the show note.
You've got to have a look at howsimple this is.
It is ridiculously simple forairship workers.
How did you structure the booksso the recipes are simple,
they're repeatable, and they'revery practical for people?
SPEAKER_01 (38:52):
Like a lot of the bowls are quite similar in terms
of the amounts that go intothem.
So, like I have my differenttypes of bowls, right?
You've got like all differentones.
You've got like rice, pasta,potato, then you've got like
stuff that uses oats, bakedoats, overnight wheat beaks.
You've got endless differenttypes of bowls, and a lot of
them follow the same basicstructure with just subtle
(39:15):
differences.
Like, for example, you've alwaysgot the carb source, you got the
protein, you got the flavor, thesauce, veggies, fiber, and then
you've got like your healthyfats, or you've got a bit more
flavor, or you've got a bit ofcheese on top, whatever it is.
They're all follow such a basic,similar format.
So it just makes things reallyeasy.
SPEAKER_00 (39:36):
It's ridiculously easy.
Like it is ridiculously easy.
And when people see it, they'regonna go.
I think what you say is justgoing back as well, because it
crossed my mind, people get veryobsessed with oh, I've got to
track food and it's got to beall tracked, and if I can't
track it, I don't know.
And my personal belief is it'sreally disordered because people
(39:57):
get to the stage where theybecome so confused and they
don't know what to eat andwhere.
I actually think the glass bowlmethod teaches people just to
eat, but just to monitor howmuch they're eating, right?
So just to be in tune witheating delicious food, because
you're getting your proteins,your carbs, your healthy fats,
you're getting your ordinaryfats, you're getting everything
(40:17):
that you need, and it'sdelicious.
And it will sustain you to yournext meal.
And then you have another oneand you get to the next meal.
You don't have to track this,and just as testimony to the
fact that he's lost asignificant amount of weight
just by sticking to this withouttracking it.
You don't have to trackeverything you put in your gob,
do you?
SPEAKER_01 (40:37):
Can I uh add something to that?
And another sort of appealingfactor was exactly that, right?
Because the fact that, let mesay, first of all, that I think
everyone should at least trackfor a little bit just to have an
awareness of what's in food.
And once you've got thatawareness, though, you know,
some people should just probablylet it go because it can get
really obsessive or it canbecome mentally taxing.
(41:01):
It really depends on the person.
But the best thing that I havefound is to just work out the
calories once, right?
And then you just repeat themeal the exact same way every
time, and then you don't have totrack it, or you might just do a
mental like, okay, that bowl was500, that one was 550, that one
was 450, boom, I got 1500calories right there.
(41:23):
I'm sweet.
And as long as you make themeals the same, then you're all
sweet.
SPEAKER_00 (41:27):
Or ballpark.
People got to remember as wellthat tracking isn't as accurate
as what they think it is, right?
So even if you are creating abowl, and let's just say your
book says, oh, this is 640calories, the way the person
makes it, it could be anywherefrom 550 to 800.
Like it could be anything,right?
So, but the thing is, and what Ithink you just hit the nail
(41:49):
right on the head.
Breakfast, 500, 500 or 600.
Dinner, five or six hundred.
Okay.
I've just consumed 1700calories.
I'm in a deficit.
End of story.
That's it.
Simple.
Have an apple, have a banana,have an apple or a handful of
nuts, and you are home everysingle day, and you've got
yourself tremendous meals toactually have.
(42:10):
I want you to describe one ofyour videos.
Tell me how you make a meal in aglass bowl.
What does it look like?
Like you make those things andcreate these videos all the
time.
Talk us through just putting onetogether.
How does it work?
SPEAKER_01 (42:25):
So it's get all the stuff ready.
So, like if it's got onion,meat, chop it up, right?
Just quickly, chop it all up,sort it all out so it's not
chaotic, and then just put it inthe bowl.
It's literally that simple.
And for example, I'll walk youthrough my pesto chicken.
So it'd be like rice goes in,chicken goes in, pesto, Greek
(42:46):
yogurt, the veggies go in, bitof chicken stock, give it a mix,
put the sun-dried tomatoes ontop in the oven.
It's that simple.
SPEAKER_00 (42:55):
I just felt like I'll just watch one of your
videos the way you said that,but it's literally exactly how
it is.
People listening to this, I'vegot to tell you, the good thing
about this is as well, it's notunique to where you live in the
world.
You can have this anywhere.
Everyone's got rice, everyone'sgot chicken, everyone's got
their sauces and yogurts andthings like that.
Just literally just puts them ina bowl, mixes them, puts them in
(43:18):
the oven, shows it going intothe oven.
It's in the oven for a period oftime.
It comes out of the oven and itlooks amazing.
Like everything's cooked andit's incredible.
Who did you create the book for?
And how did you want people toactually use it?
SPEAKER_01 (43:31):
There's a few different types of people, but
people that just don't want tostress about food, people who
don't know what to eat, peoplewho sh think that losing weight
and dieting has to involveboring ass meals when in reality
you can still make really,really tasty meals that tick all
the boxes, and you can stillhave variety whilst you know
(43:53):
having structure, you can stillhave a lot of variety within
that, and also just people thatthey don't want to think like we
spoke about earlier, or like yousaid, the decision fatigue is a
big one.
Yeah, right.
So if you've got 10 recipes thatyou know you really love, you
can just come back to them andthere's no stress.
SPEAKER_00 (44:09):
Yeah, and you could literally structure a whole meal
plan for a whole week, yeah,couldn't you?
SPEAKER_01 (44:14):
Yeah, simple.
And sort of like you said, likethe ingredients are quite
straightforward, and I try notto ever use like a particular
brand name or anything, it'sjust generic, like everything
can be made with genericingredients anywhere in the
world, and I've done that onpurpose.
So yeah.
SPEAKER_00 (44:30):
I'm gonna have to ask you though, what's your
personal favorite recipe in thebook?
Something that's a go-to thatyou have, and you just think I
know what to do here, I'll justthrow it together because I just
love it, and it's just so easy.
SPEAKER_01 (44:41):
Yeah, so like I'm I'm a big fan of potatoes, and
so one of the easiest, mostdelicious ones out of the whole
book is the periperi chicken andpotato bowl, which is just
potatoes, chicken, periperisauce, bit of cream cheese, bit
of veg, onions, capsicin,sometimes add other things in
there, and cheese on top.
(45:02):
And it is so simple, it's soyummy.
SPEAKER_00 (45:04):
Tell me, people, that doesn't sound absolutely
unbelievable.
Like, I kid you not, go and havea look at it.
I know I'm pumping it up.
I know that no one's gonna bedisappointed when they see it.
It's so beautifully put togetheras well.
It's well photographed, it'swell structured, it's really
easy.
It's an ebook, it's a digitaldownload.
So you get it on your phone, youcan literally scroll through,
(45:27):
you can screenshot at eachrecipe at a time.
So I encourage my shift workerstoo, Jess, that this is what I
do.
For those of you that are onAndroid phones, that you're
using keep notes or somethinglike that, or even notes on your
iPhone.
If you create, I call it mythree times six plus six, which
is six breakfasts, six lunches,six dinners, and six snacks.
(45:50):
And if you carry that on yourphone and you with a link and
you could put each recipe, youcould screenshot it and put each
recipe there.
When you land in the supermarketand you open it up, it is right
there for you.
And you can go, my God, Ihaven't had the periperri
chicken for ages.
What do I need?
And it's listed right there.
All you gotta do is go home,chop it up, put it together, put
(46:10):
it in the oven for 20, 25minutes, whatever, and it's
done.
End of story.
Yeah.
My God, this is a shift worker'sdream, Jet.
I've got to tell you, it's ashift worker's dream.
And I just want people toexperiment and play around with
it.
And I think also, even for thewives or husbands of shift
workers that are actuallypreparing meals for their
(46:33):
partners, you could literallyhave it cooked and then take it
to work cold and nuke it,couldn't you?
And then just run it from there.
They last in the fridge.
You can freeze them, you can,it's just fantastic.
It really is.
I'm really pleased to have youcome on and talk about it today
because it's something that Iwant people to really know more
about.
So let's wrap this up.
(46:53):
What's one nutrition tip thatyou would give a listener who
wants to start today?
You're allowed to say buy mybook.
SPEAKER_01 (47:01):
Well, aside from buying my book, I'm gonna give
you two.
The first one is there is a lotof information out there, and it
can be really hard to know whatis right, what's wrong, what's
the best diet.
And the truth is there isn't abest diet.
I think one thing that we canall agree on, regardless of how
much you know about nutrition,is that eating things that are
(47:23):
less processed, more natural,like fruit, veg, lean meats,
beans, legumes, you know, rices,things that are less processed
and more so on the side of wholefoods, that's always gonna be
best for you.
We know this.
Eating things that are not outof a bag are going to be better.
Doesn't mean you can't havethings out of a bag, doesn't
(47:44):
mean you can't eat processedfoods, that's fine, but more
towards whole foods.
Whole foods.
The more whole foods you have,the better you're gonna book.
The better things, yeah.
Better things are gonna be.
The second thing would be tryand view weight loss, weight
management, and healthy eatingas a lifelong thing.
It is a journey and it issomething that you can improve
(48:08):
across your entire life.
And as I said earlier in thepodcast, it's not a destination.
Weight loss, weight management,healthy eating, it's not a
destination, it's a lifelongthing that you're gonna be
having to work on.
And there's no end point, it's alifelong journey.
SPEAKER_00 (48:23):
And enjoy it, and just when you think, oh yeah,
I've got this, it's going reallywell.
Next week you're gonna feelbetter than you felt the week
before, and you'll think, oh, Ithought I was doing really well,
but I'm now doing better.
And you just keep on gettingbetter and better as you go.
Bit of movement, get your lightdiet right, eat well.
Everything just starts to fallinto place really, really well.
(48:45):
Okay, so what's one thing thatyou want people to stop doing
when it actually comes todieting?
Oh, let's just go with the quickfixes.
SPEAKER_01 (48:54):
Yeah, no more quick fixes, stop going on these silly
fad diets.
All these fad diets, they'rejust ways of creating
restriction.
Yep.
And a lot of them are just crap.
Yeah, great.
Stop hopping on the fad diets,stop going for the quick fixes
because as we spoke about, aquick fix generally leads to a
quick demise.
SPEAKER_00 (49:15):
That's right.
And if you can't see yourselfdoing it in six months, why even
start it now?
It's a pointless exercise, andthat's the way I see it.
Okay, where can people find thebook, Jess?
How do they follow your work?
Where do they get you to reachout to you?
If things that you've said areresonated, where can they find
you?
SPEAKER_01 (49:32):
So I'm on Instagram, that's my main platform that I'm
most active on.
So like Instagram, TikTok,Facebook, and YouTube, all under
the name Jesse's PT, all oneword, Jesse's PT.
And my book is linked in the bioof all of those platforms.
But like I said, Instagram isthe one that I'm most active on.
(49:54):
So like if you wanted to reachout, you needed help with
something, I'd always get backto you on Instagram.
SPEAKER_00 (49:59):
Jess does.
And go along and for God's sake,put him on alert for when he
posts because everyone, you justlook at it and think, oh my God,
that's so easy.
Why didn't I think of that?
Jesse's already thought aboutit.
It's fantastic.
What's next for you, Jess?
Have you got any new projects orideas brewing that you can talk
about?
SPEAKER_01 (50:16):
Well, a lot of people are asking me if I'm
gonna do another book, but thetruth is I'm not.
Instead, what I've chosen to dois every couple months, I'm
gonna do an update of the bookthat I've already got.
So I'm gonna be adding either atthe end of December or the very
beginning of January, I'll beadding there's at least 36 new
recipes that I'm gonna be addingto that book.
(50:38):
And everyone who's purchased thebook, the book will just be sent
out to the email address thatyou put in when you buy it.
Yeah, I'm gonna just keep addingto it.
So that'll be update number one.
I have been planning threeupdates.
I may keep going.
Like if people are loving it ina year's time and the recipes
are doing really well and peoplewant more, then I'll keep going
and I'll update it even morethan three times.
(51:00):
That's what I'm focusing on now.
And also from the coachingperspective, at the moment I'm
not taking any coaching clientson, but next year I may be
relaunching with some sort ofdifferent approach to the way
that I do my coaching.
I just haven't worked that outyet.
SPEAKER_00 (51:16):
Absolutely fantastic.
Now, this is such good value,such good value for the book.
Now, Jesse's just told you thatyou can purchase the book today,
and here we are now, the time ofrecording this, we're sort of at
the end of November.
You buy the book today, andyou'll get the update with at
least another 36 recipes inDecember, January, and with the
possibility of another updatefor one purchase.
(51:39):
For one purchase.
You can't beat that.
I think that's just absolutelyfantastic, Jess.
I always ask people thisquestion as my final question.
It's an appreciation for peoplewho come onto the podcast
because I'm a multimillionaire,and what I do is I'm actually
prepared to buy or build you ahouse anywhere in the world that
you would like, right?
(51:59):
But you have to live in it forsix months of the year.
Where am I going to buy or buildit for you?
SPEAKER_01 (52:04):
Well, I've been to a lot of different countries.
I think it would have to beThailand because I just love
Thailand.
I've been there three times.
It's got to be somewhere on thebeach, somewhere not too far
away from people and society.
Yeah, it would have to beThailand.
It's beautiful, isn't it?
It's one of my favorite places.
(52:24):
And like I've been so manyplaces in Asia, but Thailand's
just so easy, and the food thereis incredible.
It's like my favorite favoritetype of food is Thai food.
SPEAKER_00 (52:34):
And you can't replicate it here, can you?
You can go to a Thai restauranthere, it's not the same as the
Thai food there.
And I think that's fair enoughtoo, Thailand.
Because then I can come andvisit.
Because I actually, if you talkBali Thailand, I'm a Thailand
person.
Yeah.
Easy.
No problems.
Very simple.
Jesse, thank you so much.
I really do sincerely appreciateyour time.
You've absolutely smashed it.
(52:55):
And I want to just say thank youso much for coming on and
talking all about your amazingbook, The Glass Bowl Method.
Thanks, mate.
Thanks for having me.
It's been awesome.
Now, everyone, if you want tofollow Jesse or grab the book, I
will be putting all of the linksdown into the show notes.
Now you can find him onInstagram at Jesse's PT.
And I highly recommend, highlyrecommend that you do.
(53:16):
His content is next level forus, shift workers.
And you can also order the bookthrough his link in his bio.
And if you're a shift worker whowants structure that fits your
roster, you can always reach outto me.
Coaching Details and the ShiftWorkers Collective are all
located at ahealthyshift.com.
As always, I want to say thankyou so much for listening.
(53:37):
If this episode helped you inany way, and it will, I know it
will, share it with someonewho's trying to get their health
back on track, someone who isstruggling, this is definitely a
way forward and a way to go.
And I will catch you in the nextone.
Thank you for listening.
If you enjoyed this episode, besure to subscribe so you get
notified whenever a new episodeis released.
(54:00):
It would also be ever so helpfulif you could leave a rating and
review on the app you'recurrently listening on.
If you want to know more aboutme or work with me, you can go
to ahealthyshift.com.
I'll catch you on the next one.
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