Have you been fighting with food for far too long? Most adults aren't struggling because they don't know vegetables are good for them — they're struggling because their eating is reactive instead of intentional, their schedule is chaotic, and they're still using food as a reward or escape.
The truth about eating like a grown-up is surprisingly simple. It's not about perfection or rigid rules; it's about making choices from a place of purpose. At THI, we teach our clients that mature eating means honoring your goals, respecting your energy, and keeping your brain and body working with you instead of against you. This episode dives deep into the three critical elements that transform how you eat: satiety, simplicity, and self-respect.
Instead of obsessing over calories, we explore how protein, fiber, healthy fats, and slow eating scientifically create meals that keep you satisfied for hours. You'll discover practical frameworks for building simple meal templates that eliminate decision fatigue and food panic. Most powerfully, you'll learn how to shift from eating through self-control (which always fails eventually) to eating through self-respect — a mindset that research shows creates lasting change because it's rooted in identity rather than restriction.
Ready to break free from food rules without sacrificing your health goals? This episode offers five immediately applicable strategies to start eating like a grown-up today. Because ultimately, the food choices that truly stick aren't built on punishment, but purpose. Join us next week for the final installment in our series where we'll explore why identity is the only "diet" that works forever.
Click Here To Send Us A Message!
Book Your Free Discovery Call! Complete this super short form.
References:
- Anderson, G. H., & Moore, S. E. (2004). Dietary proteins in the regulation of food intake and body weight in humans. J Nutr.
- Miquel-Kergoat, S., et al. (2015). Effects of macronutrients on satiety: a review of controlled feeding studies. Nutrition Reviews.
Verplanken, B., & Sniehotta, F. F. (2009). Habit, identity, and health behavior change. Health Psychology.
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Click Here And Follow Coach AK For Even More!
Join Our Free Facebook Group: Live Transformed: Rebuild Your Health, Habits, And Headspace
Instagram: @coachadamkelley
www.transformedhealthcoach.com
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
Does this meal help me focus and function?
Okay, because if those twothings aren't intact, how many
calories really doesn't matter,because it may be low in
calories, but because it doesn'tkeep you full longer than 20
minutes.
Now, an hour and a half afterthat, you're like starving and
gnawing on your knuckles andtrying to find something you can
eat.
Speaker 2 (00:20):
Welcome to the Win On Purpose podcast From health and
fitness, business, personaldevelopment, relationships and
more.
We promise you will findinspiration to help you win on
purpose in all areas of yourlife journey.
Now for your host, adam Kelley.
Speaker 1 (00:36):
Hey there, hey there, welcome back to the podcast.
This is episode number 44 ofthe Win On Purpose podcast.
This is episode number 44 ofthe Win On Purpose podcast.
We are now on bonus episodenumber four of why diets fail
and what actually works.
So today's episode is titledhow to Eat Like a Grownup
(00:57):
Satiety, simplicity andSelf-Respect.
All right, so we appreciate youfor once again tuning to this
wonderful win on purpose podcast, where we bring you evidence
based clarity to help you stopchasing short term fixes and
start building a life of health,strength and purpose.
So in today's episode, we'retalking about something that
(01:18):
sounds simple, but most adultsstill struggle with how to eat
like a grown up.
Yes, I know that sounds funnyhe, he, ha, ha and it is, but
it's real, okay.
That's why I like to the.
I like to coin it that waybecause when we get out into the
weeds of this thing, you'regoing to realize like, wow,
maybe I do kind of eat like achild and if I improve this,
(01:39):
then my health may improvepretty drastically.
So we're not talking aboutwillpower or restriction.
We're talking about satiety,simplicity and self-respect,
because the truth is, most of usdon't need more food rules.
Okay, we know all the rules.
We need a framework that helpsus eat in a way that feels right
, works with our life andrespects who we're becoming.
(02:02):
All right, so let's get intothis thing.
So why adults struggle with food?
We're going to look at thisfirst.
All right, let's be real.
Most adults are strugglingbecause they don't know
vegetables are good for them.
All right, sad that we have tosay that, right, but that's real
.
So they're struggling becausetheir eating is reactive, not
(02:26):
intentional.
Their schedule is chaotic.
Food is used as a reward, as anescape or as background noise.
Okay, misusing food.
Their habits are still shapedby their 20s, not their current
reality.
Okay, because we all know after30, things just ain't quite the
same.
So if you're under 30 andyou're listening to this, you
(02:46):
are blessed and highly favored.
And just make sure you learnfrom us more seasoned
individuals, because if youdon't do things right, things
get wrong really, really fast.
So we've been sold this lie thateating well has to be hard and
rigid and overwhelming.
So we either overcomplicated orwe just ignore it, and in most
(03:06):
people's cases, ignore it.
But eating like a grown-upisn't about eating perfect.
It's about eating with purpose.
So what it means to actuallyeat like a grown-up.
So here's what we teach at THIEating like a grown-up means
eating in a way that honors yourgoals, respects your energy and
keeps your brain and bodyworking with you, not against
(03:28):
you.
It means prioritizingsatisfaction, not just satiety,
eating food that fuels yourenergy, not your anxiety,
choosing structure over stress.
And making decisions based onidentity, not impulse.
So this mindset shift doesn'tjust change your nutrition, it
changes your relationship withyour body.
(03:50):
Okay, now we're getting intothe things that matter, but how
do you make it practical?
So that's the satiety shift eatto feel, not just to feel.
Okay, eat to feel, not just tofeel.
Okay, eat to feel, not just tofeel.
Most diet plans focus onquantity, calories, macros,
points and, yes, these thingscan be important, but satiety
(04:13):
isn't just about how much youeat, it's about how satisfied
you feel after eating.
Here's what promotes satiety.
Number one protein.
It helps slow down digestionand signals fullness.
We know through studies thatprotein is the most, the most
satiating macronutrient out ofthe three.
It may not be by a huge amount,but it does make a difference.
(04:33):
Uh, number two fiber definitelyhelps with satiety.
So it adds volume to food, soit fills up your tummy more
without add all the extracalories and slows blood sugar
spikes Okay.
So it helps keep blood sugarregulated, which is super
important for a lot of us,especially if you're
pre-diabetes diabetic definitelyimportant to consider.
Healthy fats help promotesatiety, they control, they
(04:56):
contribute to meal satisfaction.
Okay, the main thing fats dofrom an eating standpoint is
really increased flavor.
So without the fats some foodsjust don't taste very good.
But making sure that they'rehealthy fats is important,
obviously, and they just add tothat satisfaction level.
And they add calories as wellwhen you need those calories.
(05:18):
And slow eating is another greatway to promote satiety.
It gives your body time to justregister fullness.
Like it gives your body time tojust register fullness.
Like it gives your body time torealize, oh wait, I'm actually
eating food.
And then, oh wait, my stomach'sactually getting fuller than.
Oh wait, my stomach's fullenough.
Because there's kind of a miss,there's like a kink in that
chain to where it takes a littlebit of time for that message to
be delivered.
So you can stuff your.
(05:39):
This is why you can stuffyourself, like at a buffet where
you're eating fast and you'retrying to go get to the next
plate and next plate and thenext thing you know, 30 minutes
later you're like I can barelymove.
I went from being okay toextremely full super fast, and a
lot of times that's because ourbrain just hasn't registered
the fact that we've overateuntil it's way too late.
Hey guys, real quick before wedive back in.
(06:02):
At Transformed Health Initiative, we're not just in the business
of workouts and meal plans.
We're here to change lives, onetransformation at a time.
That means that helping realpeople people like you rebuild
their health from the inside outin a way that actually fits
their real life.
Because here's the truth.
You don't need another extremeprogram.
You've been there, you've donethat.
You need a system that respectsyour schedule and restores your
(06:24):
confidence and equips you towin in your body, your mind and
your purpose.
If you've been listening andthinking, I would like that kind
of change, but I don't knowwhere to start.
You don't have to figure it outalone.
We love to hear your story andshow you what's possible.
No pressure, no push.
You can grab a time to talk inthe link in the show notes.
Let's build a plan thatactually works for your life.
(06:46):
All right, let's get back to it.
So a 2019 review and nutritionreviews found that high protein,
high fiber meals consistentlyreduce hunger and calorie intake
throughout the day.
Boom guys, killer strategyright there out of the gate.
So, instead of asking how manycalories, you can start asking
will this keep me full for fourhours?
(07:07):
Does this meal help me focusand function?
Okay, because if those twothings aren't intact, how many
calories really doesn't matter,because it may be low in
calories, but because it doesn'tkeep you full longer than 20
minutes.
Now, an hour and a half afterthat, you're like starving and
gnawing on your knuckles andtrying to find something you can
eat.
And you know, does the foodactually help you focus and
(07:29):
function?
If it makes you sleepy, if itmakes you sluggish and you've
got a high performing job orhigh performing life, then you
don't have time for that.
So you want to make sure thatyou feel good when you eat.
That is eating like a grownup.
So, simplicity anddecision-making process.
Most people don't need a newplan.
They need fewer decisions andmore consistency.
(07:50):
We overcomplicate things waytoo many times, so here's how we
at THI help clients simplify.
So, number one, we do thingslike use meal templates,
building like two or three go-tomeals for each part of your day
.
So two or three breakfasts, twoor three lunch, two or three
dinner, two or three snacks.
That way you can slip and swapwhenever needed.
So you're eating foods that youenjoy but yet you're not
(08:12):
getting burnt out and justthrowing it in the trash halfway
through the week.
Things like keeping the kitchenstock, so eliminating nothing
in the house.
Panic where, oh, we just haveto stop and grab something.
Or we got to run to the storenow that we're starving and try
to get groceries because wedon't have any groceries and we
end up buying everything but thehealthy things that we went
there for.
Also, automate lunch and snacks.
(08:35):
So remove willpower from theequation.
So having meals that arepre-made, ready to go.
This doesn't mean meal preppingevery single meal of the week
and you can't move from that,but just having meals that you
can just grab and go, especiallyif you work, you know, and you
have like a refrigerator in youroffice or in the break room
where you can just stash acouple of meals there and a
couple snacks so you can justgrab and go whenever needed.
(08:55):
Just watch your colleagues andyou know, your fellow co-workers
, because, uh, that's fightingwords when somebody comes and
takes your lunch when you'rehungry and then we do things
like build in default.
So know what you'll order whenyou're eating out.
Have a game plan intact beforeyou get there, okay, okay, total
, total game changer.
I've seen it save so manyself-sabotage moments by just
(09:19):
having a game plan, knowing whatyou're going to order.
That way you can just focus onenjoying your time, enjoying the
moment with the people you love, or making that memory or
whatever, and knowing thatyou're not letting yourself down
at the same time.
Okay, being an adult.
So eat from self-respect, notself-control.
That's the goal, okay,self-respect over self-control.
(09:40):
This is empowerment.
Right here.
This is where most diets fallapart.
They teach you to eat fromdiscipline and restriction.
Only.
That's what they focus on forthe most part, which creates
burnout and resentment.
We teach you to eat fromself-respect.
I eat in a way that helps meshow up.
I fuel my body because I care,not because I fear.
(10:02):
I don't need to be perfect, Ijust need to be consistent.
These type of ideas is what wereally drive into our clients.
Self-respect is the mindsetthat helps you say no without
guilt and yes without regret.
It keeps that conscience clear.
Studies in appetite and health.
Psychology show that people whoview eating through the lens of
(10:24):
values and identity are morelikely to maintain long-term
behavior change than thosefocused only on outcomes or
control.
So let's turn this into action.
Here's some practical takeawaysfor you guys.
Here's how to eat like agrown-up, starting today.
Number one build meals thatinclude protein, fiber and fat
(10:45):
for satiety.
Okay, don't go crazy on thefats, because you can really get
your calories way too high permeal and end up stalling your
progress.
So, controlling it, focusing onthe protein and fiber,
primarily, adding the fats forsatiety and for taste.
And you know, if you want toadd some carbs in there, totally
fine.
But if most of your carbs arecoming from fibrous foods, then
(11:06):
you're really really winningthere.
Number two use a few simpletemplates to reduce daily stress
.
Okay, have a few meals that youcan interchange out that only
take a few minutes.
Templates to reduce dailystress Okay, have a few meals
that you can interchange outthat only take a few minutes to
whip together.
That way, when life is crazy,kids have practice.
You're running back and forth,somebody's sick, the car needs
to go into the shop, you know,your husband's out of town, your
(11:26):
wife is, you know, got adoctor's appointment or she's
got a hair appointment because,fellas, y'all know how long that
can last sometimes and you knowyou got things that you can do
to where you don't fail justbecause you weren't prepared.
Number three eat slowly,undistracted and with intention,
when possible.
Ok, really focus on theexperience, really taste all the
foods you're consuming, feelthe textures as you're eating it
(11:48):
.
Pay attention to how it makesyou feel, how quickly you start
getting satisfied or how quicklythat hunger starts to go away.
Really pay attention to that,because that can be a total game
changer when it comes to eatingwith self-respect and
exemplifying self-controlwithout forcing it.
Number four choose foods basedon how you want to feel, not
just what you crave.
(12:09):
So understand that just becauseTaco Bell on the way home from
work sounds good, if you knowyou're going to be on the toilet
half the night, which is goingto ruin your sleep, and you're
going to have the bubbly gutsall next day because you ate
completely out of character,that's probably not the right
move, even just because itsounds good, okay.
And number five don't eat to begood.
Eat to be fueled, focused andconsistent, okay.
(12:31):
This is not a matter of goodversus evil.
This is not.
You're a good girl or good boyIf you ate your healthy meal and
you're bad if you ate junk oryou stopped and got something
okay.
We got to break from thatmentality.
Stop judging ourselves overfood choices and that's how we
take control.
So if you're tired of feelinglike food is a fight and you're
(12:51):
ready to eat in a way thataligns with who you are and
where you're going, we wouldtotally love to help.
So at THI, we help clients eatwith strategy, freedom and
identity.
You don't need a new diet.
You need a new mindset and asystem that supports it so you
can learn more.
Or you can reach out to us tobook a strategy.
Call at transformhealthcoachcom, totally free, no strings
(13:12):
attached.
Just talk about where you're at, where you're wanting to go and
how we could possibly help.
Whenever you're ready, we'll behere.
So I appreciate you guys forjoining me on the win on purpose
podcast.
Eating like a grown-up isn'tabout rules.
It's about responsibility, notpunishment, but purpose.
Next week we'll find out theseries with one of sorry.
(13:33):
We'll close out the series withone of sorry.
We'll close out the series withone of the most important
truths of all the final fix, whyidentity is the only diet that
works forever.
It's going to be good guys.
It's going to be worth waitingthrough all these episodes
Although I know you took a lotof value out of this, because
this is some good stuff.
This has taken decades for meto understand.
(13:53):
Put together, all theexperience of working with my
clients has led to theseunderstandings.
That is really helping peoplewin, no matter where they're at.
So until next time, dosomething good for yourself,
something good for your health,something good for those you
care about and, whatever you do,make sure you win on purpose.
Talk to you next time.
Does this meal help me focus and function?
Okay, because if those twothings aren't intact, how many
calories really doesn't matter,because it may be low in
calories, but because it doesn'tkeep you full longer than 20
minutes.
Now, an hour and a half afterthat, you're like starving and
gnawing on your knuckles andtrying to find something you can
eat.
Speaker 2 (00:20):
Welcome to the Win On Purpose podcast From health and
fitness, business, personaldevelopment, relationships and
more.
We promise you will findinspiration to help you win on
purpose in all areas of yourlife journey.
Now for your host, adam Kelley.
Speaker 1 (00:36):
Hey there, hey there, welcome back to the podcast.
This is episode number 44 ofthe Win On Purpose podcast.
This is episode number 44 ofthe Win On Purpose podcast.
We are now on bonus episodenumber four of why diets fail
and what actually works.
So today's episode is titledhow to Eat Like a Grownup
(00:57):
Satiety, simplicity andSelf-Respect.
All right, so we appreciate youfor once again tuning to this
wonderful win on purpose podcast, where we bring you evidence
based clarity to help you stopchasing short term fixes and
start building a life of health,strength and purpose.
So in today's episode, we'retalking about something that
(01:18):
sounds simple, but most adultsstill struggle with how to eat
like a grown up.
Yes, I know that sounds funnyhe, he, ha, ha and it is, but
it's real, okay.
That's why I like to the.
I like to coin it that waybecause when we get out into the
weeds of this thing, you'regoing to realize like, wow,
maybe I do kind of eat like achild and if I improve this,
(01:39):
then my health may improvepretty drastically.
So we're not talking aboutwillpower or restriction.
We're talking about satiety,simplicity and self-respect,
because the truth is, most of usdon't need more food rules.
Okay, we know all the rules.
We need a framework that helpsus eat in a way that feels right
, works with our life andrespects who we're becoming.
(02:02):
All right, so let's get intothis thing.
So why adults struggle with food?
We're going to look at thisfirst.
All right, let's be real.
Most adults are strugglingbecause they don't know
vegetables are good for them.
All right, sad that we have tosay that, right, but that's real
.
So they're struggling becausetheir eating is reactive, not
(02:26):
intentional.
Their schedule is chaotic.
Food is used as a reward, as anescape or as background noise.
Okay, misusing food.
Their habits are still shapedby their 20s, not their current
reality.
Okay, because we all know after30, things just ain't quite the
same.
So if you're under 30 andyou're listening to this, you
(02:46):
are blessed and highly favored.
And just make sure you learnfrom us more seasoned
individuals, because if youdon't do things right, things
get wrong really, really fast.
So we've been sold this lie thateating well has to be hard and
rigid and overwhelming.
So we either overcomplicated orwe just ignore it, and in most
(03:06):
people's cases, ignore it.
But eating like a grown-upisn't about eating perfect.
It's about eating with purpose.
So what it means to actuallyeat like a grown-up.
So here's what we teach at THIEating like a grown-up means
eating in a way that honors yourgoals, respects your energy and
keeps your brain and bodyworking with you, not against
(03:28):
you.
It means prioritizingsatisfaction, not just satiety,
eating food that fuels yourenergy, not your anxiety,
choosing structure over stress.
And making decisions based onidentity, not impulse.
So this mindset shift doesn'tjust change your nutrition, it
changes your relationship withyour body.
(03:50):
Okay, now we're getting intothe things that matter, but how
do you make it practical?
So that's the satiety shift eatto feel, not just to feel.
Okay, eat to feel, not just tofeel.
Okay, eat to feel, not just tofeel.
Most diet plans focus onquantity, calories, macros,
points and, yes, these thingscan be important, but satiety
(04:13):
isn't just about how much youeat, it's about how satisfied
you feel after eating.
Here's what promotes satiety.
Number one protein.
It helps slow down digestionand signals fullness.
We know through studies thatprotein is the most, the most
satiating macronutrient out ofthe three.
It may not be by a huge amount,but it does make a difference.
(04:33):
Uh, number two fiber definitelyhelps with satiety.
So it adds volume to food, soit fills up your tummy more
without add all the extracalories and slows blood sugar
spikes Okay.
So it helps keep blood sugarregulated, which is super
important for a lot of us,especially if you're
pre-diabetes diabetic definitelyimportant to consider.
Healthy fats help promotesatiety, they control, they
(04:56):
contribute to meal satisfaction.
Okay, the main thing fats dofrom an eating standpoint is
really increased flavor.
So without the fats some foodsjust don't taste very good.
But making sure that they'rehealthy fats is important,
obviously, and they just add tothat satisfaction level.
And they add calories as wellwhen you need those calories.
(05:18):
And slow eating is another greatway to promote satiety.
It gives your body time to justregister fullness.
Like it gives your body time tojust register fullness.
Like it gives your body time torealize, oh wait, I'm actually
eating food.
And then, oh wait, my stomach'sactually getting fuller than.
Oh wait, my stomach's fullenough.
Because there's kind of a miss,there's like a kink in that
chain to where it takes a littlebit of time for that message to
be delivered.
So you can stuff your.
(05:39):
This is why you can stuffyourself, like at a buffet where
you're eating fast and you'retrying to go get to the next
plate and next plate and thenext thing you know, 30 minutes
later you're like I can barelymove.
I went from being okay toextremely full super fast, and a
lot of times that's because ourbrain just hasn't registered
the fact that we've overateuntil it's way too late.
Hey guys, real quick before wedive back in.
(06:02):
At Transformed Health Initiative, we're not just in the business
of workouts and meal plans.
We're here to change lives, onetransformation at a time.
That means that helping realpeople people like you rebuild
their health from the inside outin a way that actually fits
their real life.
Because here's the truth.
You don't need another extremeprogram.
You've been there, you've donethat.
You need a system that respectsyour schedule and restores your
(06:24):
confidence and equips you towin in your body, your mind and
your purpose.
If you've been listening andthinking, I would like that kind
of change, but I don't knowwhere to start.
You don't have to figure it outalone.
We love to hear your story andshow you what's possible.
No pressure, no push.
You can grab a time to talk inthe link in the show notes.
Let's build a plan thatactually works for your life.
(06:46):
All right, let's get back to it.
So a 2019 review and nutritionreviews found that high protein,
high fiber meals consistentlyreduce hunger and calorie intake
throughout the day.
Boom guys, killer strategyright there out of the gate.
So, instead of asking how manycalories, you can start asking
will this keep me full for fourhours?
(07:07):
Does this meal help me focusand function?
Okay, because if those twothings aren't intact, how many
calories really doesn't matter,because it may be low in
calories, but because it doesn'tkeep you full longer than 20
minutes.
Now, an hour and a half afterthat, you're like starving and
gnawing on your knuckles andtrying to find something you can
eat.
And you know, does the foodactually help you focus and
(07:29):
function?
If it makes you sleepy, if itmakes you sluggish and you've
got a high performing job orhigh performing life, then you
don't have time for that.
So you want to make sure thatyou feel good when you eat.
That is eating like a grownup.
So, simplicity anddecision-making process.
Most people don't need a newplan.
They need fewer decisions andmore consistency.
(07:50):
We overcomplicate things waytoo many times, so here's how we
at THI help clients simplify.
So, number one, we do thingslike use meal templates,
building like two or three go-tomeals for each part of your day
.
So two or three breakfasts, twoor three lunch, two or three
dinner, two or three snacks.
That way you can slip and swapwhenever needed.
So you're eating foods that youenjoy but yet you're not
(08:12):
getting burnt out and justthrowing it in the trash halfway
through the week.
Things like keeping the kitchenstock, so eliminating nothing
in the house.
Panic where, oh, we just haveto stop and grab something.
Or we got to run to the storenow that we're starving and try
to get groceries because wedon't have any groceries and we
end up buying everything but thehealthy things that we went
there for.
Also, automate lunch and snacks.
(08:35):
So remove willpower from theequation.
So having meals that arepre-made, ready to go.
This doesn't mean meal preppingevery single meal of the week
and you can't move from that,but just having meals that you
can just grab and go, especiallyif you work, you know, and you
have like a refrigerator in youroffice or in the break room
where you can just stash acouple of meals there and a
couple snacks so you can justgrab and go whenever needed.
(08:55):
Just watch your colleagues andyou know, your fellow co-workers
, because, uh, that's fightingwords when somebody comes and
takes your lunch when you'rehungry and then we do things
like build in default.
So know what you'll order whenyou're eating out.
Have a game plan intact beforeyou get there, okay, okay, total
, total game changer.
I've seen it save so manyself-sabotage moments by just
(09:19):
having a game plan, knowing whatyou're going to order.
That way you can just focus onenjoying your time, enjoying the
moment with the people you love, or making that memory or
whatever, and knowing thatyou're not letting yourself down
at the same time.
Okay, being an adult.
So eat from self-respect, notself-control.
That's the goal, okay,self-respect over self-control.
(09:40):
This is empowerment.
Right here.
This is where most diets fallapart.
They teach you to eat fromdiscipline and restriction.
Only.
That's what they focus on forthe most part, which creates
burnout and resentment.
We teach you to eat fromself-respect.
I eat in a way that helps meshow up.
I fuel my body because I care,not because I fear.
(10:02):
I don't need to be perfect, Ijust need to be consistent.
These type of ideas is what wereally drive into our clients.
Self-respect is the mindsetthat helps you say no without
guilt and yes without regret.
It keeps that conscience clear.
Studies in appetite and health.
Psychology show that people whoview eating through the lens of
(10:24):
values and identity are morelikely to maintain long-term
behavior change than thosefocused only on outcomes or
control.
So let's turn this into action.
Here's some practical takeawaysfor you guys.
Here's how to eat like agrown-up, starting today.
Number one build meals thatinclude protein, fiber and fat
(10:45):
for satiety.
Okay, don't go crazy on thefats, because you can really get
your calories way too high permeal and end up stalling your
progress.
So, controlling it, focusing onthe protein and fiber,
primarily, adding the fats forsatiety and for taste.
And you know, if you want toadd some carbs in there, totally
fine.
But if most of your carbs arecoming from fibrous foods, then
(11:06):
you're really really winningthere.
Number two use a few simpletemplates to reduce daily stress
.
Okay, have a few meals that youcan interchange out that only
take a few minutes.
Templates to reduce dailystress Okay, have a few meals
that you can interchange outthat only take a few minutes to
whip together.
That way, when life is crazy,kids have practice.
You're running back and forth,somebody's sick, the car needs
to go into the shop, you know,your husband's out of town, your
(11:26):
wife is, you know, got adoctor's appointment or she's
got a hair appointment because,fellas, y'all know how long that
can last sometimes and you knowyou got things that you can do
to where you don't fail justbecause you weren't prepared.
Number three eat slowly,undistracted and with intention,
when possible.
Ok, really focus on theexperience, really taste all the
foods you're consuming, feelthe textures as you're eating it
(11:48):
.
Pay attention to how it makesyou feel, how quickly you start
getting satisfied or how quicklythat hunger starts to go away.
Really pay attention to that,because that can be a total game
changer when it comes to eatingwith self-respect and
exemplifying self-controlwithout forcing it.
Number four choose foods basedon how you want to feel, not
just what you crave.
(12:09):
So understand that just becauseTaco Bell on the way home from
work sounds good, if you knowyou're going to be on the toilet
half the night, which is goingto ruin your sleep, and you're
going to have the bubbly gutsall next day because you ate
completely out of character,that's probably not the right
move, even just because itsounds good, okay.
And number five don't eat to begood.
Eat to be fueled, focused andconsistent, okay.
(12:31):
This is not a matter of goodversus evil.
This is not.
You're a good girl or good boyIf you ate your healthy meal and
you're bad if you ate junk oryou stopped and got something
okay.
We got to break from thatmentality.
Stop judging ourselves overfood choices and that's how we
take control.
So if you're tired of feelinglike food is a fight and you're
(12:51):
ready to eat in a way thataligns with who you are and
where you're going, we wouldtotally love to help.
So at THI, we help clients eatwith strategy, freedom and
identity.
You don't need a new diet.
You need a new mindset and asystem that supports it so you
can learn more.
Or you can reach out to us tobook a strategy.
Call at transformhealthcoachcom, totally free, no strings
(13:12):
attached.
Just talk about where you're at, where you're wanting to go and
how we could possibly help.
Whenever you're ready, we'll behere.
So I appreciate you guys forjoining me on the win on purpose
podcast.
Eating like a grown-up isn'tabout rules.
It's about responsibility, notpunishment, but purpose.
Next week we'll find out theseries with one of sorry.
(13:33):
We'll close out the series withone of sorry.
We'll close out the series withone of the most important
truths of all the final fix, whyidentity is the only diet that
works forever.
It's going to be good guys.
It's going to be worth waitingthrough all these episodes
Although I know you took a lotof value out of this, because
this is some good stuff.
This has taken decades for meto understand.
(13:53):
Put together, all theexperience of working with my
clients has led to theseunderstandings.
That is really helping peoplewin, no matter where they're at.
So until next time, dosomething good for yourself,
something good for your health,something good for those you
care about and, whatever you do,make sure you win on purpose.
Talk to you next time.
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