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    About this Episode

    Thomas DeLauer is a Nutritionist and Expert in Diet, Cognitive Nutrition and Performance. He is motivated by a guiding ethos of integrated optimization: if you perform better, so does the world. Thomas reaches more than 15 million viewers monthly (on average) through his Youtube channel, where he translates experience and learning from his own health transformation utilizing intermittent fasting and other forms of nutrition into actionable steps for his dedicated community of 2.85 million subscribers.

    Nick Bare, Founder of Bare Performance Nutrition, shares his inspiring journey and valuable insights on how to optimize your physical performance. You will learn how to fuel your body for success, unlock your full potential, and achieve greatness in your fitness journey.

    Ethan Suplee, renowned actor and podcast host shares how he lost 250+ pounds. Ethan’s transformation story from struggling with obesity to achieving remarkable weight loss is incredible. Ethan also shares advice for parents on communicating about food and a healthy lifestyle with their children.

    In this episode you will learn

    • Sustainable workout routines that will change the way you think about daily exercise.
    • 3 non-negotiables you should have in your morning routine. 
    • How having routines can help you set better goals.
    • Why you should be wanting to prove yourself right instead of proving others wrong. 
    • The easy secret to help yourself stay more consistent.

    For more information go to www.lewishowes.com/1549

    For more Greatness text PODCAST to +1 (614) 350-3960

    Links to full episodes below:

    Thomas DeLauer - https://link.chtbl.com/1389-pod

    Nick Bare - https://link.chtbl.com/1387-guest

    Ethan Suplee - https://link.chtbl.com/1025-guest

    🔑 Key Takeaways

    • By viewing food as fuel and making mindful choices, we can achieve a balanced and healthy lifestyle while still enjoying occasional indulgences.
    • Food is fuel, not a reward or source of shame. By focusing on how food makes us feel and teaching ourselves and our children to enjoy feeling good after eating, we can establish a positive and balanced approach to nutrition.
    • Balancing our desires with the negative consequences they bring is crucial in our instant gratification culture, whether it be resisting the urge to mindlessly scroll through social media or indulging in unhealthy food choices.
    • Finding a balanced and sustainable approach to diet and exercise is crucial to avoid unwanted weight fluctuations caused by extreme changes or habits.
    • Childhood experiences shape our attitudes towards eating and exercise, leading to behaviors like sneaking food and developing insecurities about body image. However, these experiences can also motivate individuals to find alternative ways to stand out and pursue self-determination.
    • Develop small, sustainable habits that align with your values and interests, while maintaining a clear purpose and embracing patience, to achieve lasting success.
    • Patience and laying a solid aerobic foundation are essential for long-term endurance while recognizing the power of teamwork can lead to achieving more and going further in life.
    • Pushing past obstacles and surrounding ourselves with supportive individuals can lead to increased confidence and progress in all areas of life.

    📝 Podcast Summary

    Shifting Mindset for a Healthy Relationship with Food

    Our relationship with food plays a crucial role in maintaining a healthy lifestyle. The key is to change our mindset and view food as fuel rather than just a source of pleasure. This shift in thinking helps us make better choices and prioritize nutrition. It's important to recognize that our prefrontal cortex, responsible for willpower, has a limited capacity, so we need to conserve and use it wisely. By changing our relationship with food, we can find a balance between indulgence and moderation. Instead of completely abstaining from certain foods, we can enjoy them in moderation and offset it with physical activity. The key is to create a positive and mindful approach to our nutritional intake.

    Changing our mindset towards food for a healthier relationship.

    Changing our relationship with food is key. Instead of viewing food as a reward or feeling shame and guilt about what we eat, we should focus on the feelings and energy it gives us. It's important to recognize that food is fuel and be in touch with how it makes us feel. Teaching ourselves and our children that it's fun to feel good after eating something can help create a positive mindset. We can still enjoy treats while understanding how they affect our bodies and using that energy to engage in physical activities. Intuitive eating and incorporating fasting can provide flexibility in our diet while maintaining discipline. By breaking the cycle of shame and guilt, we can establish a healthier and more balanced approach to food.

    The Correlation Between Social Media and Snack Cravings

    Our instant gratification culture extends to food and technology addiction. Lewis Howes shares his realization of the correlation between his time spent on social media and his craving for snacks. Both activities trigger the release of dopamine in the brain, creating a similar itch that needs to be scratched. However, he highlights the difference in consequences. While checking email or scrolling through social media may temporarily make us feel good, the long-term effects can be detrimental. On the other hand, indulging in unhealthy food choices can provide immediate pleasure but ultimately leads to feelings of lethargy and discomfort. The key is to develop a sense of internal checks and balances between our desires and the negative consequences they bring.

    The Importance of a Balanced and Sustainable Approach to Diet and Exercise

    Lewis Howes experienced a fluctuating weight due to his experimentation with different diets and physical activities. He found that the keto diet worked the best for him because it eliminated certain foods and allowed him to eat as much as he wanted of other foods. However, he also discovered that solely eating fat made him suffer during cycling, so he incorporated some sugars and carbs into his diet. Additionally, he noticed that when he stopped pursuing acting and focused on eating and lifting weights, he gained nearly 400 pounds within three years. This highlights the importance of finding a balanced and sustainable approach to diet and exercise, as extreme changes and habits may lead to unwanted weight fluctuations.

    The lasting effects of childhood experiences on eating habits, body image, and career choices.

    Childhood experiences, such as being restricted from indulging in food or being subjected to forced physical activity, can shape our habits and attitudes towards eating and exercise. This can lead to behaviors like sneaking food and wanting to eat privately, as well as developing insecurities about body image. However, these experiences can also drive individuals to find alternative ways to stand out or distract attention from their weight, such as pursuing careers in acting. The connection between authority and motivation is also highlighted, with a preference for self-determination rather than being told what to do. These childhood experiences can have a lasting impact, both positive and negative, on how individuals view themselves and engage in health-related behaviors.

    Consistency and Patience: The Key to Success

    Consistency is key to success. Many people fail because they go all in on a new training program or diet and burn out quickly. The key is to make small, sustainable changes over time. By slowly incorporating positive habits into your routine, they become a part of your lifestyle. It's important to choose things to be consistent with that you actually care about and enjoy, rather than forcing yourself to do something you dislike. Additionally, having a clear purpose and intention behind your actions can help you stay consistent. Patience is also crucial in the journey towards success, as progress takes time. By practicing consistency and embracing patience, you can achieve long-lasting greatness.

    Building a Strong Foundation and Embracing Teamwork for Endurance and Success

    To get faster and achieve long-term endurance, it's important to have patience and build a strong foundation. Running below your max aerobic heart rate and running slower to lay a solid aerobic foundation allows for better performance in the long run, whether it's in a marathon or in life in general. Patience is key, as taking a step back to go slower can actually lead to taking two steps forward. Additionally, it's crucial to recognize the power of teamwork and support. Going fast alone may have its advantages, but going further and achieving more can be done when working together with a group of people. Ultimately, it's not just about the miles, but the support and distance traveled together that truly matters.

    Overcoming Obstacles and Building Confidence

    Pushing past obstacles and resistance in life can lead to confidence and power. By consistently going "one more," whether in the gym, in work, or in personal challenges, we can compound our progress and overcome our own limitations. This mindset of pushing through challenges builds belief in ourselves and makes us feel unstoppable, even in the face of pain and chaos. Surrounding ourselves with a supportive team and individuals who constantly push in their personal and professional lives can also motivate us to strive for more. Ultimately, the impact we have on others and the ability to be a positive role model is a responsibility that should guide our actions and decisions.

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