November 26, 2025 • 24 mins
📲 Try Fitness Lab with 20% off through Black Friday
My new AI coaching app that adapts to real life, like Thanksgiving. Instead of rigid meal plans or "stay on track" guilt, you get intelligent coaching that accounts for holiday meals, your actual biofeedback, and helps you enjoy family time while maintaining momentum toward building muscle and losing fat over 40.
👉 http://witsandweights.com/app
--
Worried that Thanksgiving (or any holiday) dinner will undo months of fat loss progress?
It won't, and the math proves it.Â
One day or even one week of holiday eating cannot physiologically derail your results when you understand how your body ACTUALLY responds to overfeeding.
Learn why your body's built-in safeguards protect you from rapid fat gain, how strategic refeeds during the holidays can actually support your fat loss goals, and why the mental reset matters more than the calories.Â
You'll discover the one calorie reality check that eliminates holiday anxiety, how metabolic flexibility works in your favor when you eat MORE carbs, and the critical psychological skill that separates long-term success from yo-yo dieting.
This evidence-based approach to nutrition during the holidays will help you build muscle and lose fat sustainably... WITHOUT the stress, guilt, or compensatory behaviors that actually cause problems.Â
Whether you're strength training over 40 or just want a healthier relationship with food, this episode gives you the framework to enjoy Thanksgiving and stay on track with your physique goals.
Timestamps
0:00 - Why Thanksgiving can't ruin your fat loss progress
2:08 - The 3,500-calorie reality check for weight loss
4:31 - Why your scale weight jumps
6:05 - How your body handles overfeeding and carbs
8:13 - Strategic refeeds for metabolism and performance
10:55 - Avoiding compensatory behaviors after holiday meals
12:15 - How to adapt to your choices and biofeedback
14:40 - Managing leftovers and the long holiday weekend
17:07 - Weekly energy balance for sustainable fat loss
19:55 - All-or-nothing thinking vs. psychological flexibility
22:45 - 3 tips for holiday eating (not what you think!)
📱 Get Fitness Lab - Philip’s science-based AI app for fat loss, muscle building, and strength training for people over 40. It adapts to your nutrition, recovery, and training to improve body composition without guesswork.
🎓 Try Physique University - Evidence-based nutrition coaching and strength training to help you lose fat, build muscle, and master your metabolism with support and accountability (free custom nutrition plan with code FREEPLAN).
👥 Join our Facebook community - Free fat loss, muscle building, and body recomposition strategies for adults over 40 who want practical, science-backed fitness guidance.
👋 Ask a question or find Philip Pape on Instagram
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Philip Pape (00:01):
Alright, Thanksgiving is tomorrow here in
the US.
You might have seconds on yourturkey, that third slice of pie,
and you get stuffed and youconvince you've just undone
months of fat loss progress.
But look, you haven't.
I'm gonna show you exactly whyone day or even one week of
holiday eating cannot actuallyderail your progress.
You'll learn why your body'sbuilt-in safeguards protect you
(00:22):
from rapid fat gain, howstrategic refeeds can support
your goals, and why the mentalreset matters more than the
calories.
If you're worried aboutThanksgiving ruining your
physique, you need to hear this.
I'm your host, certifiednutrition coach, Philip Pape.
(00:56):
And if you're listening to thiswhen this comes out,
Thanksgiving in the US istomorrow, Thursday.
If you're listening toAfterward, everything I tell you
today still applies to anyholiday or even week of
holiday-like activity that couldbe travel or vacation or
anything like that.
And I see the same anxietyalways popping up when it comes
to the holidays.
(01:16):
Now, Monday's episode, wetalked about developing your
flex framework.
Today is going to be acompletely different concept
we're talking about.
And that is the mindset aroundthe holidays and how this can
help you if you if you're awareof it.
Because I, again, I see theanxiety on social media, I see
it in my inbox, I see it on ourgroups and in our programs.
(01:37):
People asking, how do I stay ontrack?
Should I make up calories?
Should I fast the day beforeThanksgiving?
How do I calculate macros forthis and that?
And they're kind of trying toapply the full-on, what we
talked about, optimal approachto these holidays that doesn't
necessarily work.
But I think you're asking thewrong questions because
Thanksgiving isn't a fat lossproblem, nor is it part of your
(01:58):
fat loss plan.
It's a mindset problem, likeany holiday, any time off,
anything that gets off of yourgoals or plans on purpose or
otherwise.
And today I want to walk youthrough three specific reasons
why one day or one week ofholiday eating cannot
physiologically, not justmentally, but physiologically it
(02:20):
can't ruin your progress.
And this is gonna help youpsychologically.
Stay with me, okay?
We're gonna cover the math.
I know how much all of you lovemath, but seriously, I think I
think math is the universallanguage of the universe.
And it's important tounderstand it, but you don't
have to do the math.
We're just gonna cover itbasically, and you'll see a
tick, some techniques that I usewith clients that really helps
connect the logic with theemotional side of the brain and
(02:42):
really help push through some ofthese issues and reframe them.
So the logic and the mathbehind why a single calorie,
high calorie day isn't gonnaequal fat gain, which this also
correlates to fluctuations onthe butt on the scale, by the
way.
How your body responds tooverfeeding.
So, yeah, let's say you do eata ton of calories on
Thanksgiving, what happens, andwhy the psychological piece is
(03:03):
probably the most important partof all this, anyway.
All right, so let's start withsome math because numbers tell a
different story and help ustake a step back, especially
when there's a lot of anxiety.
And I see it all the time.
So to gain one pound of fat,you need 3,500 calories above
your maintenance calories.
(03:24):
So if your maintenance caloriesare 2,200 and you ate 5,000
calories in one day, likeThanksgiving, that is 2,800
extra calories, which guess whatis not even a full pound of
fat.
Now, most of you are probablygonna eat, this is just an
average, 3,500 to 4,000 caloriesall throughout Thanksgiving.
If you include alcohol, yes,alcohol, I know people are gonna
(03:47):
drink.
If you include all the pies anddesserts, calorie-dense foods,
all the snacking, theappetizers, going from one place
to another, eating all day.
You've got the parade.
I've got to eat my breakfast,then we watch the Macy's Day
parade, then we have lunch, thenmaybe later on we have our
dinner.
You get it.
So even those of you who arelike lighter eaters might be
able to pound down, you know,3,000 calories or more.
For those bigger folks who eata lot, could eat a lot anyway,
(04:08):
35 to 4,000 the average.
And some of you, yeah, mighthit five, six, or I do know a
few of you that are gonna hitseven or eight.
That's extremely that's anoutlier though.
But even at 5,000 calories, ifyou are right now in a fat loss
phase and you're eating 1,800calories, you're still only
2,800 above maintenance for onesingle day out of 365 days.
(04:32):
And the scale might, in fact,it probably will jump three to
five pounds Friday morning.
Maybe it's less if you'resmaller, but let's just say it
does.
Let's prepare for that.
But it's not fat.
It's glycogen, it's water, it'sfood volume.
Every gram of glycogen holdsthree grams, three to four grams
of water.
We need a carb-heavy meal,which Thanksgiving generally is,
(04:52):
with all those desserts, allthat sodium as well.
You're gonna store water andyou're gonna store a heck of a
lot of it.
That's it.
That's it.
Especially when you combine itwith the math, I just reiterated
a couple times about the 3,500calories for a pound of fat.
And remember, when you're in acalorie deficit, you're
generally eating below yourmaintenance.
If you eat a whole bunch offood one day, it's not like
you're eating all those caloriesabove maintenance.
(05:14):
You're just eating some amountof calories of maintenance and
making up the difference foryour deficit as well.
You know what I mean?
So over the next two or threedays after Friday, assuming you
return to your normal eating,the water weight disappears.
And if you're tracking yourweight every day, which I
generally recommend for people,at least early in this process,
part of the learning phase,you'll see that.
(05:34):
You'll see it go way up, thenyou'll see it go down and back
down.
And that's kind of cool to seebecause then it validates that
it's not fat.
I at least I hope it does.
For those of you who areskipping weighing in on weekends
just because of the fear ofseeing the scale go up, you're
missing out on an opportunity tolearn about it.
We also know there's studiesthat say tracking seven or
weighing yourself seven versusfive days tends to have better
(05:56):
outcomes for weight management.
So just think about that.
All right.
So that's the simple math onthe 3,500 calories and the
overeating piece, just to putthat in perspective.
Now, what let's talk about whathappens when you overeat on a
single day, besides thecalories, right?
Because your body's not just acalorie calculator, it's a very
adaptive system.
So when you dramaticallyincrease calories and you just
(06:18):
binge the heck out of food inone day, especially from
carbohydrates, I'm gonna shockyou now, but several things are
gonna work in your favor.
Okay.
So this is this is callednon-delusional positive
reframing.
This is reality, guys.
Okay, first, your metabolicrate is gonna go up, probably a
little bit, through adaptivethermogenesis because you're
(06:38):
burning more calories, digestingand absorbing food.
You probably have more energy.
I'm not gonna say that yourmeat goes up because you may be
sitting around all day, but wedo know that following a large
refeed, sometimes yourexpenditure can go up a few
hundred calories, according tosome studies.
Because you have more energy,you start to move around a lot,
you kind of make up for make upfor the slothiness on
(06:58):
Thanksgiving.
So that's just kind of aninteresting little side tangent.
Second, if you're in a fat lossphase, and this is the more
important benefit, really, astrategic refeed can probably
benefit you psychologically, ifnothing else, but sometimes
there's a little physiologicalboost as well.
I don't want to overstate it.
Like we used to think that, ohmy God, you're gonna jack up
your leptin and you know, allthis stuff gets recovered well
(07:22):
beyond where it was before.
Not like that.
But when you've been in adeficit for several weeks and
your leptin's low and yourmetabolic rate is lower, and
you're hungrier, yourperformance is suffering, and
then you have a re feed, like ahigh calorie, high carb day, aka
Thanksgiving, it's gonnatemporarily boost some of that
stuff up, right?
It's gonna temporarily bringyour leptin up, tell your body,
hey, we're not starving today.
(07:43):
And that can also improve somethings like your metabolic rate,
reduce your hunger, improveyour training performance.
It's not on the net gonnavastly improve those things.
We know that, according to theevidence, but it will give you a
temporary boost.
And mentally, it's superhelpful.
And I've talked about in thepast having a weekend diet where
kind of the opposite of whatthat sounds like, where on the
(08:05):
weekend you stop dieting and yougo to a full refeed.
That some evidence showspotential increase in muscle
mass retention when you do that.
So there's little benefits tothis.
So, in other words, think aboutthe positive of having a refeed
and using the holidays forthat.
It's the same reason I tellpeople on that go on vacation
during fat loss.
Use the vacation as amaintenance refeed, as kind of a
(08:27):
D load from your diet.
Okay.
So in that case, Thanksgivingcould be this thing planned in
that you supports your fat loss,especially if you've been in a
long deficit.
Look forward to it.
The third thing here is the I'mgonna call it metabolic
flexibility.
I'm still not super comfortablewith that term.
The idea that you have dividedenergy systems.
So when you eat a huge amountof carbs, your body's gonna
(08:48):
shift to burning more carbs,right?
And less fat short term.
Just like when you eat morefat, like on keto or something,
it burns more fat, but you havemore fat.
So at the end of the day,energy balance is really what
matters, right?
Fat storage and fat release onyour body comes down to energy
balance.
But, you know, when you haveall these carbs coming in, of
course, you're going to have animmediate source of energy,
(09:08):
you're gonna refill yourglycogen.
Some people find like a reallygreat training session the next
day after Thanksgiving.
And again, that just ties intothis whole thing of Thanksgiving
being like a carb upopportunity, potentially, and
you can do a reframe.
So, from that perspective, justenjoy it.
Let your body have the refeedand then return to normal
Friday, right?
(09:29):
The worst thing you can do istry to make up for it by
slashing calories Friday or evenpre-slashing calories.
Some people like starvethemselves earlier on
Thanksgiving.
Don't do that.
Cause then you're just gonna,you're gonna make up for it
anyway, and you're not gonnafeel as great because you're
probably gonna shovel in morecalories because you feel like
you can handle them, and thenyou just feel terrible, right?
Digestively, right?
Or you're trying to do someextra punishing workout or
(09:50):
fasting or like go for extrawalks or runs that you don't
feel like doing just to forceit.
Don't do any of thosebehaviors.
These cause problems.
These cause problems.
The Thanksgiving meal doesn'tcause the problem.
So just enjoy it.
Try not try not to take stressoff your plate if you're
listening to this the day beforeor even the day of
Thanksgiving.
Now, if you're the type ofperson that likes to bounce
(10:11):
these types of questions off ofothers and figure out like, how
do I structure Thanksgiving inreality?
Because I can't just, I can'ttell you specifically this is
what you need to do.
This is, I was thinking aboutthis.
This is one of many of thesecool scenarios come that I've
seen come up lately whereFitness Lab, that's my new app
that came out, where people aresaying, Hey, I I went into that
(10:32):
to the coach tab and asked itabout my Thanksgiving plans.
And it was so cool because itasked me about my specific
situation and helped me, youknow, move my training sessions
around the right way, or thinkabout how to plan for the food,
or even come up with like reallygood recipes for Thanksgiving
that align with my goals.
Right.
And that's the adaptable pieceof it.
So I did want to give a littleplug because Fitness Lab is out
(10:53):
now, and and this is the lasttime you're gonna hear an
episode before the Black Fridaydiscount ends on Black Friday,
November 28th.
That's 20% off.
So if you're looking for that,we're not gonna have another, I
don't know when we'll haveanother discount.
You shouldn't like count onthose.
That's the whole point.
So go to fit, go to wits andweights.com slash app.
Um, if you haven't heard aboutFitness Lab, it's my new AI
(11:15):
coaching app.
It's designed to adapt witheverything you're doing.
It accounts for yourbiofeedback.
Hey, how's your hunger?
How's your stress?
How's your sleep?
What's your schedule look like?
When do you train?
What equipment do you have?
You know, how's your hormonesituation?
Like it learns all of that.
And the more that you talk toit every day and feed it
information, the more it learnsand says, hey, let's try this,
let's try this.
(11:35):
And then when Thursday hits,you know, you could maybe upload
a picture of the meal and say,hey, take a look at this and
analyze it, or don't even usethe app on that day because it
is a holiday, right?
But the whole point is FitnessLab adjusts to you.
It takes all of these differentdata points, not just metrics
data like most apps, but a lotof qualitative data, which I
think is where it fills in a gapof apps that doesn't apps that
(11:58):
don't exist today.
It fills in that gap.
So again, right now throughBlack Friday, Fitness Lab's 20%
off.
Go to wins of weights.com slashapp.
If you've been listening to thepodcast, you're like, I really
need help implementing my fatloss plan or my holiday plan or
like my flex framework oranything else, but I can't hire
a coach.
This might be what you want,what you need.
And it goes beyond workouts andnutrition.
(12:19):
Like there's plenty of apps forthat.
It does the intelligentcoaching, the interpretation.
It meets you where you are.
It can handle all your cornercases, all your different
situations in life and buildsmomentum even during chaotic
weeks.
So go to witzaways.com/slashapp, 20% off through Black
Friday.
All right, let's talk about themore realistic scenario about
(12:39):
holidays and elephant in theroom, Thanksgiving and Christmas
and everything else, althoughthey are just one meal.
Oftentimes I say they're justone meal.
For many of you, it's not justone meal because we have
something called leftovers.
Now, I don't like to wastefood.
I also like to make a lot offood at once because it's more
efficient.
So we have a lot of freakingleftovers.
Okay.
So Thanksgiving may become afour-day weekend where you have
(13:03):
leftovers Friday, right?
You have the turkey sandwiches.
You might also have socialevents and meals out because you
have Black Friday and you haveit it kind of feels like a time
off.
You know, a lot of you get afour-day weekend or whatever,
and you just kind of let go thatweekend, which is cool, right?
And so what happens if Thursdayleads to Friday to Saturday to
(13:23):
Sunday and you're over caloriesevery single day?
Have you ruined your progress?
Still no.
Still no.
Let's walk through why.
All right.
Fat loss happens over time,week to week, month to month.
It's not day to day.
Obviously, you're burning andstoring fat every day in small
amounts, but anything meaningfulis not gonna happen until it
(13:45):
accumulates over time.
If you're in a 500 calorie aday deficit, that's 3,500
calories a week.
That's a pound of fat loss,right?
And that takes some effort forpeople to do it that way, just
like it would take effort to doit the other way.
And it takes time.
Okay.
Now, sometimes it's notintentional, like over
(14:30):
consuming, but it's still gonnatake time.
So if you have four days at orabove maintenance and you're in
a fat loss phase, what are youdoing?
Well, you're just reducing yourdeficit, but you're not erasing
the deficit for the week unlessyou're dramatically over every
single day, which is possible,right?
Depends on how, if your deficitis very conservative, you could
definitely blow through it.
But it's almost like you've, Ihate to put it this way, it's
(14:52):
like you're you've banked somedeficit anyway because you've
been in a deficit.
Okay, so let's say you'reeating 1800 and your maintenance
is 2300.
That's a 500 calorie daydeficit.
That's 3,500 calories a week.
That's a pound a week.
And then Thanksgiving, you eat4,000.
Friday, you eat 2,800.
Saturday, you're back to 2,000.
Sunday, you're still at 2,200.
So you're still overconsuming,but you know, not as much as
(15:14):
Thanksgiving.
And now you've added 2,000calories over four days.
Well, guess what?
Over seven-day period, now youare still in a deficit of 1,500
calories instead of 3,500calories.
So you've lost just a littlebit less fat that week.
Big deal.
You haven't even gained fat.
You've actually just slowedprogress a little bit
(15:35):
temporarily, and then the nextweek you're right back to your
normal deficit, losing fatagain.
Right.
That's why I tell clients and Italk on the show, think in
weekly and monthly trends andaverages over time, not daily,
you know, daily numbers and evennot sometimes weekly, depending
on what we're talking about,what metric we're talking about.
Okay.
Well, one week is not gonnadefine your progress.
(15:56):
And even so, one week you mightbe surprised that you were
still in a deficit.
And then the average over thenext four to six weeks is
ultimately what's gonna smoothout reality, what's doing.
Now, obviously, if you four orfive days a week you're
overconsuming massively, that'sgonna catch up, but that's not
what we're talking about.
So, for many of you who've beendieting for a while, a week at
or near maintenance actuallymight be beneficial.
(16:17):
We kind of alluded to thisalready: a psychological break.
Your body recovers from achronic deficit, you come back
the next week refreshed, yourperformance improves, you're
back on track, you're ready togo, right?
Helps with the adherence aswell.
The alternative is trying tostay very strict in your deficit
during Thanksgiving week, beingmiserable, feeling deprived,
(16:37):
potentially binging because yourestricted, and then feeling
like you failed when you couldhave just enjoyed the food in
the first place without any ofthat stuff.
That's you know, all that stuffis far worse than just
accepting this week as a littledifferent and being okay with
it, right?
Your body cares about thatlong-term average energy
balance.
We're going back to logic andmath and numbers.
So one week of eating moresurrounded by months of a
(16:58):
consistent deficit, it's a blip.
And that's we're talking aboutfat loss and a deficit.
If you're, if you're listening,you're like, look, I already
decided not to even try fat lossduring the holidays, then
you're probably even better thanfine because it's going to be
closer to what you've beeneating anyway, just a tiny bit
over.
All right.
So now the last piece here isthe psychological side, always
worth talking about.
Because the biggest threat toprogress isn't Thanksgiving.
(17:21):
It's the all or nothingthinking that we tried to
address on the last episode bycoming up with a flex framework.
So go check that out if youmissed it already.
And that's the framing whereyou say, well, I already blew it
Thursday, so I might as wellkeep eating poorly all week and
I'll start fresh on Monday, ormaybe I'll start fresh January
1st.
And this causes problems,long-term problems.
It's the relationship withfood.
(17:43):
And your relationship with foodis ultimately what matters with
your food.
It's not the macros thatmatter.
The macros are a laggingindicator, are a metric.
If you view Thanksgiving as adangerous event to survive or
control, you're setting upstress, anxiety, and behaviors
that work against you.
But if you view Thanksgiving asa single meal to enjoy fully
(18:05):
without guilt, and then you moveon, that is psychological
flexibility.
And that is a skill that willpredict long-term success.
Okay.
I've worked with hundreds ofclients.
I've talked to thousands of youthrough the podcast.
And those who maintain results,not even for years, but even
for months, believe it or not,are not the ones who adhere
(18:26):
perfectly, who have perfectcompliance.
That might be surprising toyou.
It's not.
It's the ones who learn tohandle the imperfect weeks where
the adherence dropped andsometimes dropped significantly
what was still there, and theydidn't spiral out because of
that buffer.
They ate Thanksgiving dinner,they enjoyed it, they woke up
Friday, went right back tonormal.
(18:47):
And even normal might still bea little bit over for a few
days, but then, you know,gradually back to your routine.
No compensatory behaviors, wecall them.
You're not compensating, you'renot making up, no weeklong
binge, just back to normal.
Right.
And that's the skill we'rebuilding.
So tomorrow, if you'relistening to this Thursday on
Wednesday or wheneverThanksgiving is to you, is an
(19:08):
opportunity to practice thatskill.
So if you're worried aboutspiraling, here's what I want
you to do.
Okay, I'm gonna give you threetips.
First, plan Friday.
Don't plan for Thanksgiving.
Plan for the day afterThanksgiving.
What are you gonna eat andtrain?
What does your structure looklike?
Write it down, have a plan forFriday.
Because Friday should be moreor less a normal day.
(19:29):
Maybe you're gonna go out todinner or whatever.
Most people aren't becauseyou're kind of like a little
hungover, a little stuff fromThanksgiving, even if it's a
food hangover, if you know whatI mean.
That's the first tip.
Plan for Friday.
The second tip is I want you topractice self-compassion.
Now, this is this is a littlemore complicated.
This requires a little work.
If you eat more than youintended, if you feel
uncomfortable or you feelguilty, you know what?
(19:52):
That's fine.
Because you know what I'm gonnasay next.
You're human, you're a humanbeing.
That the response is what'simportant.
And so we don't want to respondby punishing ourselves.
I want you to acknowledge whathappened and then choose your
next action with intention.
That's it.
(20:12):
And this goes for any day forthe rest of your life.
Where you did something thatyou didn't intend to do, you
acknowledge it and then say,okay, that happened.
Now this is what I'm going todo next.
That is what's in your control.
So Friday morning, I eat mynormal breakfast.
Maybe I go to the gym and Imove on.
The third tip I have is todisconnect your self-worth from
(20:36):
your adherence.
You are not a good personbecause you stayed on your diet.
I don't want to hear thatlanguage.
And if I hear that language,it's okay.
I understand there's aneducation, a teachable moment
there.
But I'm saying analyze yourselfright now.
Do you use that language?
Oh, I was good this week or Iwas bad this week.
I hear it all the time.
Ladies and gentlemen, I hear itall the time.
(20:58):
I was good because nope, nope,doesn't have a place here at
all.
You're not bad because you hadthree slices of pie when you
intended to have one or none.
Your value has nothing to dowith your macros.
Nothing at all.
Right?
What are we doing?
We're building a healthy,strong identity, person,
physique, health, all of thatwrapped in one of our human mind
(21:20):
and body that we can maintainfor decades, for decades, until
the day we die.
And that requires arelationship with food where
holidays are part of lifebecause they exist and they are.
They're not threats to youridentity.
So I hope that hits.
I hope that hits with you andthat's helpful.
So I'm not going to give youthe here are your 10 tips to do
for Thanksgiving, blah, blah,blah.
(21:41):
Everyone's different.
You do it how you want to do.
I would say enjoy, you know,Thanksgiving, whatever that
means to you.
And then try to get back toyour normal, normal on Friday.
But even if it's not thenormal, normal and it's a
suboptimal or a minimal or evena bailout, go check out our flex
flame work from last episode ifyou don't know what I'm talking
about.
Then you're still gonna havemomentum, right?
And then remember the scale isprobably gonna go up Friday and
(22:03):
Saturday.
It's okay.
If you weigh yourself, it'skind of cool and experiment to
see how it does that and thenhow it comes back from the water
weight dropping.
If you have leftovers, awesome.
Work them into your normalmeals.
You've got food now you canplan around.
Leftover turkey is the best.
It's protein.
You can fit that in yourmacros, right?
Right?
Leftover pie, it could be alittle trickier, but just
portion it into small slices.
(22:23):
All right, get a little plateso it looks nice and big.
Have some Friday night if youwant, have some Saturday night
if you want.
You're gonna get tired of itprobably.
Log it, move on.
It's fine.
Plan for it, right?
One meal, a few days ofdifferent meals is not gonna, is
not drama.
It doesn't require drama.
Guys, don't be dramatic.
Just return to normal.
So holidays are never theproblem.
(22:45):
The problem is this rigid,unsustainable approach that
everybody is selling and in theindustry talking about how
dangerous the holidays are, thatyou have to survive the
holidays.
But to me, survival sounds likenot very fun.
I don't want you to survive.
I want you to just be.
I want you to be, be happy withyourself, trust the process,
trust your body, trust that onemeal can't undo months of
(23:07):
consistency that you've put inplace.
And that's what I wanted tocover today.
Okay, three reasons whyThanksgiving will not, no matter
what you do, ruin your fatloss.
Number one, the math doesn'tsupport it, right?
Because it just, you would haveto just eat gobs and thousands
of gobs of calories to eventick, move the needle a tick.
Second, your body is verymetabolically flexible.
(23:28):
It might appreciate anoverfeeding.
That is the epitome of aholiday meal.
And then third, the psychologyand the skill of enjoying a meal
and moving on is a reallyimportant thing to learn.
And it's definitely way moreimportant than trying to ever be
perfect or perfect adherencebecause that is what predicts
long-term success.
So eat the meal, be with yourfamily, enjoy yourself.
(23:48):
Then Friday, go back towhatever it is you were doing
before.
And of course, be grateful forwhatever you're grateful for,
the people around you, the foodon the table, the fact that you
have a body capable ofincredible things.
You've worked hard this year.
I don't care how much progressyou've actually made, you're
listening to this podcast, youare trying to learn, you are
(24:09):
trying to practice skills andgrow.
You're building strength.
Maybe you've lost fat, maybenot.
That's not the end goal here.
It's the process of showing upconsistently.
Happy Thanksgiving, everyone.
I'll talk to you next time.
Alright, Thanksgiving is tomorrow here in
the US.
You might have seconds on yourturkey, that third slice of pie,
and you get stuffed and youconvince you've just undone
months of fat loss progress.
But look, you haven't.
I'm gonna show you exactly whyone day or even one week of
holiday eating cannot actuallyderail your progress.
You'll learn why your body'sbuilt-in safeguards protect you
(00:22):
from rapid fat gain, howstrategic refeeds can support
your goals, and why the mentalreset matters more than the
calories.
If you're worried aboutThanksgiving ruining your
physique, you need to hear this.
I'm your host, certifiednutrition coach, Philip Pape.
(00:56):
And if you're listening to thiswhen this comes out,
Thanksgiving in the US istomorrow, Thursday.
If you're listening toAfterward, everything I tell you
today still applies to anyholiday or even week of
holiday-like activity that couldbe travel or vacation or
anything like that.
And I see the same anxietyalways popping up when it comes
to the holidays.
(01:16):
Now, Monday's episode, wetalked about developing your
flex framework.
Today is going to be acompletely different concept
we're talking about.
And that is the mindset aroundthe holidays and how this can
help you if you if you're awareof it.
Because I, again, I see theanxiety on social media, I see
it in my inbox, I see it on ourgroups and in our programs.
(01:37):
People asking, how do I stay ontrack?
Should I make up calories?
Should I fast the day beforeThanksgiving?
How do I calculate macros forthis and that?
And they're kind of trying toapply the full-on, what we
talked about, optimal approachto these holidays that doesn't
necessarily work.
But I think you're asking thewrong questions because
Thanksgiving isn't a fat lossproblem, nor is it part of your
(01:58):
fat loss plan.
It's a mindset problem, likeany holiday, any time off,
anything that gets off of yourgoals or plans on purpose or
otherwise.
And today I want to walk youthrough three specific reasons
why one day or one week ofholiday eating cannot
physiologically, not justmentally, but physiologically it
(02:20):
can't ruin your progress.
And this is gonna help youpsychologically.
Stay with me, okay?
We're gonna cover the math.
I know how much all of you lovemath, but seriously, I think I
think math is the universallanguage of the universe.
And it's important tounderstand it, but you don't
have to do the math.
We're just gonna cover itbasically, and you'll see a
tick, some techniques that I usewith clients that really helps
connect the logic with theemotional side of the brain and
(02:42):
really help push through some ofthese issues and reframe them.
So the logic and the mathbehind why a single calorie,
high calorie day isn't gonnaequal fat gain, which this also
correlates to fluctuations onthe butt on the scale, by the
way.
How your body responds tooverfeeding.
So, yeah, let's say you do eata ton of calories on
Thanksgiving, what happens, andwhy the psychological piece is
(03:03):
probably the most important partof all this, anyway.
All right, so let's start withsome math because numbers tell a
different story and help ustake a step back, especially
when there's a lot of anxiety.
And I see it all the time.
So to gain one pound of fat,you need 3,500 calories above
your maintenance calories.
(03:24):
So if your maintenance caloriesare 2,200 and you ate 5,000
calories in one day, likeThanksgiving, that is 2,800
extra calories, which guess whatis not even a full pound of
fat.
Now, most of you are probablygonna eat, this is just an
average, 3,500 to 4,000 caloriesall throughout Thanksgiving.
If you include alcohol, yes,alcohol, I know people are gonna
(03:47):
drink.
If you include all the pies anddesserts, calorie-dense foods,
all the snacking, theappetizers, going from one place
to another, eating all day.
You've got the parade.
I've got to eat my breakfast,then we watch the Macy's Day
parade, then we have lunch, thenmaybe later on we have our
dinner.
You get it.
So even those of you who arelike lighter eaters might be
able to pound down, you know,3,000 calories or more.
For those bigger folks who eata lot, could eat a lot anyway,
(04:08):
35 to 4,000 the average.
And some of you, yeah, mighthit five, six, or I do know a
few of you that are gonna hitseven or eight.
That's extremely that's anoutlier though.
But even at 5,000 calories, ifyou are right now in a fat loss
phase and you're eating 1,800calories, you're still only
2,800 above maintenance for onesingle day out of 365 days.
(04:32):
And the scale might, in fact,it probably will jump three to
five pounds Friday morning.
Maybe it's less if you'resmaller, but let's just say it
does.
Let's prepare for that.
But it's not fat.
It's glycogen, it's water, it'sfood volume.
Every gram of glycogen holdsthree grams, three to four grams
of water.
We need a carb-heavy meal,which Thanksgiving generally is,
(04:52):
with all those desserts, allthat sodium as well.
You're gonna store water andyou're gonna store a heck of a
lot of it.
That's it.
That's it.
Especially when you combine itwith the math, I just reiterated
a couple times about the 3,500calories for a pound of fat.
And remember, when you're in acalorie deficit, you're
generally eating below yourmaintenance.
If you eat a whole bunch offood one day, it's not like
you're eating all those caloriesabove maintenance.
(05:14):
You're just eating some amountof calories of maintenance and
making up the difference foryour deficit as well.
You know what I mean?
So over the next two or threedays after Friday, assuming you
return to your normal eating,the water weight disappears.
And if you're tracking yourweight every day, which I
generally recommend for people,at least early in this process,
part of the learning phase,you'll see that.
(05:34):
You'll see it go way up, thenyou'll see it go down and back
down.
And that's kind of cool to seebecause then it validates that
it's not fat.
I at least I hope it does.
For those of you who areskipping weighing in on weekends
just because of the fear ofseeing the scale go up, you're
missing out on an opportunity tolearn about it.
We also know there's studiesthat say tracking seven or
weighing yourself seven versusfive days tends to have better
(05:56):
outcomes for weight management.
So just think about that.
All right.
So that's the simple math onthe 3,500 calories and the
overeating piece, just to putthat in perspective.
Now, what let's talk about whathappens when you overeat on a
single day, besides thecalories, right?
Because your body's not just acalorie calculator, it's a very
adaptive system.
So when you dramaticallyincrease calories and you just
(06:18):
binge the heck out of food inone day, especially from
carbohydrates, I'm gonna shockyou now, but several things are
gonna work in your favor.
Okay.
So this is this is callednon-delusional positive
reframing.
This is reality, guys.
Okay, first, your metabolicrate is gonna go up, probably a
little bit, through adaptivethermogenesis because you're
(06:38):
burning more calories, digestingand absorbing food.
You probably have more energy.
I'm not gonna say that yourmeat goes up because you may be
sitting around all day, but wedo know that following a large
refeed, sometimes yourexpenditure can go up a few
hundred calories, according tosome studies.
Because you have more energy,you start to move around a lot,
you kind of make up for make upfor the slothiness on
(06:58):
Thanksgiving.
So that's just kind of aninteresting little side tangent.
Second, if you're in a fat lossphase, and this is the more
important benefit, really, astrategic refeed can probably
benefit you psychologically, ifnothing else, but sometimes
there's a little physiologicalboost as well.
I don't want to overstate it.
Like we used to think that, ohmy God, you're gonna jack up
your leptin and you know, allthis stuff gets recovered well
(07:22):
beyond where it was before.
Not like that.
But when you've been in adeficit for several weeks and
your leptin's low and yourmetabolic rate is lower, and
you're hungrier, yourperformance is suffering, and
then you have a re feed, like ahigh calorie, high carb day, aka
Thanksgiving, it's gonnatemporarily boost some of that
stuff up, right?
It's gonna temporarily bringyour leptin up, tell your body,
hey, we're not starving today.
(07:43):
And that can also improve somethings like your metabolic rate,
reduce your hunger, improveyour training performance.
It's not on the net gonnavastly improve those things.
We know that, according to theevidence, but it will give you a
temporary boost.
And mentally, it's superhelpful.
And I've talked about in thepast having a weekend diet where
kind of the opposite of whatthat sounds like, where on the
(08:05):
weekend you stop dieting and yougo to a full refeed.
That some evidence showspotential increase in muscle
mass retention when you do that.
So there's little benefits tothis.
So, in other words, think aboutthe positive of having a refeed
and using the holidays forthat.
It's the same reason I tellpeople on that go on vacation
during fat loss.
Use the vacation as amaintenance refeed, as kind of a
(08:27):
D load from your diet.
Okay.
So in that case, Thanksgivingcould be this thing planned in
that you supports your fat loss,especially if you've been in a
long deficit.
Look forward to it.
The third thing here is the I'mgonna call it metabolic
flexibility.
I'm still not super comfortablewith that term.
The idea that you have dividedenergy systems.
So when you eat a huge amountof carbs, your body's gonna
(08:48):
shift to burning more carbs,right?
And less fat short term.
Just like when you eat morefat, like on keto or something,
it burns more fat, but you havemore fat.
So at the end of the day,energy balance is really what
matters, right?
Fat storage and fat release onyour body comes down to energy
balance.
But, you know, when you haveall these carbs coming in, of
course, you're going to have animmediate source of energy,
(09:08):
you're gonna refill yourglycogen.
Some people find like a reallygreat training session the next
day after Thanksgiving.
And again, that just ties intothis whole thing of Thanksgiving
being like a carb upopportunity, potentially, and
you can do a reframe.
So, from that perspective, justenjoy it.
Let your body have the refeedand then return to normal
Friday, right?
(09:29):
The worst thing you can do istry to make up for it by
slashing calories Friday or evenpre-slashing calories.
Some people like starvethemselves earlier on
Thanksgiving.
Don't do that.
Cause then you're just gonna,you're gonna make up for it
anyway, and you're not gonnafeel as great because you're
probably gonna shovel in morecalories because you feel like
you can handle them, and thenyou just feel terrible, right?
Digestively, right?
Or you're trying to do someextra punishing workout or
(09:50):
fasting or like go for extrawalks or runs that you don't
feel like doing just to forceit.
Don't do any of thosebehaviors.
These cause problems.
These cause problems.
The Thanksgiving meal doesn'tcause the problem.
So just enjoy it.
Try not try not to take stressoff your plate if you're
listening to this the day beforeor even the day of
Thanksgiving.
Now, if you're the type ofperson that likes to bounce
(10:11):
these types of questions off ofothers and figure out like, how
do I structure Thanksgiving inreality?
Because I can't just, I can'ttell you specifically this is
what you need to do.
This is, I was thinking aboutthis.
This is one of many of thesecool scenarios come that I've
seen come up lately whereFitness Lab, that's my new app
that came out, where people aresaying, Hey, I I went into that
(10:32):
to the coach tab and asked itabout my Thanksgiving plans.
And it was so cool because itasked me about my specific
situation and helped me, youknow, move my training sessions
around the right way, or thinkabout how to plan for the food,
or even come up with like reallygood recipes for Thanksgiving
that align with my goals.
Right.
And that's the adaptable pieceof it.
So I did want to give a littleplug because Fitness Lab is out
(10:53):
now, and and this is the lasttime you're gonna hear an
episode before the Black Fridaydiscount ends on Black Friday,
November 28th.
That's 20% off.
So if you're looking for that,we're not gonna have another, I
don't know when we'll haveanother discount.
You shouldn't like count onthose.
That's the whole point.
So go to fit, go to wits andweights.com slash app.
Um, if you haven't heard aboutFitness Lab, it's my new AI
(11:15):
coaching app.
It's designed to adapt witheverything you're doing.
It accounts for yourbiofeedback.
Hey, how's your hunger?
How's your stress?
How's your sleep?
What's your schedule look like?
When do you train?
What equipment do you have?
You know, how's your hormonesituation?
Like it learns all of that.
And the more that you talk toit every day and feed it
information, the more it learnsand says, hey, let's try this,
let's try this.
(11:35):
And then when Thursday hits,you know, you could maybe upload
a picture of the meal and say,hey, take a look at this and
analyze it, or don't even usethe app on that day because it
is a holiday, right?
But the whole point is FitnessLab adjusts to you.
It takes all of these differentdata points, not just metrics
data like most apps, but a lotof qualitative data, which I
think is where it fills in a gapof apps that doesn't apps that
(11:58):
don't exist today.
It fills in that gap.
So again, right now throughBlack Friday, Fitness Lab's 20%
off.
Go to wins of weights.com slashapp.
If you've been listening to thepodcast, you're like, I really
need help implementing my fatloss plan or my holiday plan or
like my flex framework oranything else, but I can't hire
a coach.
This might be what you want,what you need.
And it goes beyond workouts andnutrition.
(12:19):
Like there's plenty of apps forthat.
It does the intelligentcoaching, the interpretation.
It meets you where you are.
It can handle all your cornercases, all your different
situations in life and buildsmomentum even during chaotic
weeks.
So go to witzaways.com/slashapp, 20% off through Black
Friday.
All right, let's talk about themore realistic scenario about
(12:39):
holidays and elephant in theroom, Thanksgiving and Christmas
and everything else, althoughthey are just one meal.
Oftentimes I say they're justone meal.
For many of you, it's not justone meal because we have
something called leftovers.
Now, I don't like to wastefood.
I also like to make a lot offood at once because it's more
efficient.
So we have a lot of freakingleftovers.
Okay.
So Thanksgiving may become afour-day weekend where you have
(13:03):
leftovers Friday, right?
You have the turkey sandwiches.
You might also have socialevents and meals out because you
have Black Friday and you haveit it kind of feels like a time
off.
You know, a lot of you get afour-day weekend or whatever,
and you just kind of let go thatweekend, which is cool, right?
And so what happens if Thursdayleads to Friday to Saturday to
(13:23):
Sunday and you're over caloriesevery single day?
Have you ruined your progress?
Still no.
Still no.
Let's walk through why.
All right.
Fat loss happens over time,week to week, month to month.
It's not day to day.
Obviously, you're burning andstoring fat every day in small
amounts, but anything meaningfulis not gonna happen until it
(13:45):
accumulates over time.
If you're in a 500 calorie aday deficit, that's 3,500
calories a week.
That's a pound of fat loss,right?
And that takes some effort forpeople to do it that way, just
like it would take effort to doit the other way.
And it takes time.
Okay.
Now, sometimes it's notintentional, like over
(14:30):
consuming, but it's still gonnatake time.
So if you have four days at orabove maintenance and you're in
a fat loss phase, what are youdoing?
Well, you're just reducing yourdeficit, but you're not erasing
the deficit for the week unlessyou're dramatically over every
single day, which is possible,right?
Depends on how, if your deficitis very conservative, you could
definitely blow through it.
But it's almost like you've, Ihate to put it this way, it's
(14:52):
like you're you've banked somedeficit anyway because you've
been in a deficit.
Okay, so let's say you'reeating 1800 and your maintenance
is 2300.
That's a 500 calorie daydeficit.
That's 3,500 calories a week.
That's a pound a week.
And then Thanksgiving, you eat4,000.
Friday, you eat 2,800.
Saturday, you're back to 2,000.
Sunday, you're still at 2,200.
So you're still overconsuming,but you know, not as much as
(15:14):
Thanksgiving.
And now you've added 2,000calories over four days.
Well, guess what?
Over seven-day period, now youare still in a deficit of 1,500
calories instead of 3,500calories.
So you've lost just a littlebit less fat that week.
Big deal.
You haven't even gained fat.
You've actually just slowedprogress a little bit
(15:35):
temporarily, and then the nextweek you're right back to your
normal deficit, losing fatagain.
Right.
That's why I tell clients and Italk on the show, think in
weekly and monthly trends andaverages over time, not daily,
you know, daily numbers and evennot sometimes weekly, depending
on what we're talking about,what metric we're talking about.
Okay.
Well, one week is not gonnadefine your progress.
(15:56):
And even so, one week you mightbe surprised that you were
still in a deficit.
And then the average over thenext four to six weeks is
ultimately what's gonna smoothout reality, what's doing.
Now, obviously, if you four orfive days a week you're
overconsuming massively, that'sgonna catch up, but that's not
what we're talking about.
So, for many of you who've beendieting for a while, a week at
or near maintenance actuallymight be beneficial.
(16:17):
We kind of alluded to thisalready: a psychological break.
Your body recovers from achronic deficit, you come back
the next week refreshed, yourperformance improves, you're
back on track, you're ready togo, right?
Helps with the adherence aswell.
The alternative is trying tostay very strict in your deficit
during Thanksgiving week, beingmiserable, feeling deprived,
(16:37):
potentially binging because yourestricted, and then feeling
like you failed when you couldhave just enjoyed the food in
the first place without any ofthat stuff.
That's you know, all that stuffis far worse than just
accepting this week as a littledifferent and being okay with
it, right?
Your body cares about thatlong-term average energy
balance.
We're going back to logic andmath and numbers.
So one week of eating moresurrounded by months of a
(16:58):
consistent deficit, it's a blip.
And that's we're talking aboutfat loss and a deficit.
If you're, if you're listening,you're like, look, I already
decided not to even try fat lossduring the holidays, then
you're probably even better thanfine because it's going to be
closer to what you've beeneating anyway, just a tiny bit
over.
All right.
So now the last piece here isthe psychological side, always
worth talking about.
Because the biggest threat toprogress isn't Thanksgiving.
(17:21):
It's the all or nothingthinking that we tried to
address on the last episode bycoming up with a flex framework.
So go check that out if youmissed it already.
And that's the framing whereyou say, well, I already blew it
Thursday, so I might as wellkeep eating poorly all week and
I'll start fresh on Monday, ormaybe I'll start fresh January
1st.
And this causes problems,long-term problems.
It's the relationship withfood.
(17:43):
And your relationship with foodis ultimately what matters with
your food.
It's not the macros thatmatter.
The macros are a laggingindicator, are a metric.
If you view Thanksgiving as adangerous event to survive or
control, you're setting upstress, anxiety, and behaviors
that work against you.
But if you view Thanksgiving asa single meal to enjoy fully
(18:05):
without guilt, and then you moveon, that is psychological
flexibility.
And that is a skill that willpredict long-term success.
Okay.
I've worked with hundreds ofclients.
I've talked to thousands of youthrough the podcast.
And those who maintain results,not even for years, but even
for months, believe it or not,are not the ones who adhere
(18:26):
perfectly, who have perfectcompliance.
That might be surprising toyou.
It's not.
It's the ones who learn tohandle the imperfect weeks where
the adherence dropped andsometimes dropped significantly
what was still there, and theydidn't spiral out because of
that buffer.
They ate Thanksgiving dinner,they enjoyed it, they woke up
Friday, went right back tonormal.
(18:47):
And even normal might still bea little bit over for a few
days, but then, you know,gradually back to your routine.
No compensatory behaviors, wecall them.
You're not compensating, you'renot making up, no weeklong
binge, just back to normal.
Right.
And that's the skill we'rebuilding.
So tomorrow, if you'relistening to this Thursday on
Wednesday or wheneverThanksgiving is to you, is an
(19:08):
opportunity to practice thatskill.
So if you're worried aboutspiraling, here's what I want
you to do.
Okay, I'm gonna give you threetips.
First, plan Friday.
Don't plan for Thanksgiving.
Plan for the day afterThanksgiving.
What are you gonna eat andtrain?
What does your structure looklike?
Write it down, have a plan forFriday.
Because Friday should be moreor less a normal day.
(19:29):
Maybe you're gonna go out todinner or whatever.
Most people aren't becauseyou're kind of like a little
hungover, a little stuff fromThanksgiving, even if it's a
food hangover, if you know whatI mean.
That's the first tip.
Plan for Friday.
The second tip is I want you topractice self-compassion.
Now, this is this is a littlemore complicated.
This requires a little work.
If you eat more than youintended, if you feel
uncomfortable or you feelguilty, you know what?
(19:52):
That's fine.
Because you know what I'm gonnasay next.
You're human, you're a humanbeing.
That the response is what'simportant.
And so we don't want to respondby punishing ourselves.
I want you to acknowledge whathappened and then choose your
next action with intention.
That's it.
(20:12):
And this goes for any day forthe rest of your life.
Where you did something thatyou didn't intend to do, you
acknowledge it and then say,okay, that happened.
Now this is what I'm going todo next.
That is what's in your control.
So Friday morning, I eat mynormal breakfast.
Maybe I go to the gym and Imove on.
The third tip I have is todisconnect your self-worth from
(20:36):
your adherence.
You are not a good personbecause you stayed on your diet.
I don't want to hear thatlanguage.
And if I hear that language,it's okay.
I understand there's aneducation, a teachable moment
there.
But I'm saying analyze yourselfright now.
Do you use that language?
Oh, I was good this week or Iwas bad this week.
I hear it all the time.
Ladies and gentlemen, I hear itall the time.
(20:58):
I was good because nope, nope,doesn't have a place here at
all.
You're not bad because you hadthree slices of pie when you
intended to have one or none.
Your value has nothing to dowith your macros.
Nothing at all.
Right?
What are we doing?
We're building a healthy,strong identity, person,
physique, health, all of thatwrapped in one of our human mind
(21:20):
and body that we can maintainfor decades, for decades, until
the day we die.
And that requires arelationship with food where
holidays are part of lifebecause they exist and they are.
They're not threats to youridentity.
So I hope that hits.
I hope that hits with you andthat's helpful.
So I'm not going to give youthe here are your 10 tips to do
for Thanksgiving, blah, blah,blah.
(21:41):
Everyone's different.
You do it how you want to do.
I would say enjoy, you know,Thanksgiving, whatever that
means to you.
And then try to get back toyour normal, normal on Friday.
But even if it's not thenormal, normal and it's a
suboptimal or a minimal or evena bailout, go check out our flex
flame work from last episode ifyou don't know what I'm talking
about.
Then you're still gonna havemomentum, right?
And then remember the scale isprobably gonna go up Friday and
(22:03):
Saturday.
It's okay.
If you weigh yourself, it'skind of cool and experiment to
see how it does that and thenhow it comes back from the water
weight dropping.
If you have leftovers, awesome.
Work them into your normalmeals.
You've got food now you canplan around.
Leftover turkey is the best.
It's protein.
You can fit that in yourmacros, right?
Right?
Leftover pie, it could be alittle trickier, but just
portion it into small slices.
(22:23):
All right, get a little plateso it looks nice and big.
Have some Friday night if youwant, have some Saturday night
if you want.
You're gonna get tired of itprobably.
Log it, move on.
It's fine.
Plan for it, right?
One meal, a few days ofdifferent meals is not gonna, is
not drama.
It doesn't require drama.
Guys, don't be dramatic.
Just return to normal.
So holidays are never theproblem.
(22:45):
The problem is this rigid,unsustainable approach that
everybody is selling and in theindustry talking about how
dangerous the holidays are, thatyou have to survive the
holidays.
But to me, survival sounds likenot very fun.
I don't want you to survive.
I want you to just be.
I want you to be, be happy withyourself, trust the process,
trust your body, trust that onemeal can't undo months of
(23:07):
consistency that you've put inplace.
And that's what I wanted tocover today.
Okay, three reasons whyThanksgiving will not, no matter
what you do, ruin your fatloss.
Number one, the math doesn'tsupport it, right?
Because it just, you would haveto just eat gobs and thousands
of gobs of calories to eventick, move the needle a tick.
Second, your body is verymetabolically flexible.
(23:28):
It might appreciate anoverfeeding.
That is the epitome of aholiday meal.
And then third, the psychologyand the skill of enjoying a meal
and moving on is a reallyimportant thing to learn.
And it's definitely way moreimportant than trying to ever be
perfect or perfect adherencebecause that is what predicts
long-term success.
So eat the meal, be with yourfamily, enjoy yourself.
(23:48):
Then Friday, go back towhatever it is you were doing
before.
And of course, be grateful forwhatever you're grateful for,
the people around you, the foodon the table, the fact that you
have a body capable ofincredible things.
You've worked hard this year.
I don't care how much progressyou've actually made, you're
listening to this podcast, youare trying to learn, you are
(24:09):
trying to practice skills andgrow.
You're building strength.
Maybe you've lost fat, maybenot.
That's not the end goal here.
It's the process of showing upconsistently.
Happy Thanksgiving, everyone.
I'll talk to you next time.
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