Dining In with Mike and Stacie

Reviewed the importance of sharing your success with others, teaching others and building community of low sugar, low flour and intermittent fasting lifestyle.

Today's episode discusses how we store fat and how insulin is responsible for about 70% of our fat storage. The episode that goes through how Sugar and Flour are the main culprits in raising blood sugar and then leads to the release of insulin. When blood sugar (glucose) is elevated the body releases insulin to: 1) Tell us to stop eating (stupid) you are full / you have consumed enough energy (as we pass through our 20s the brain stops listening to this role because we have been too exposed) 2) Directs body to move blood sugar / glucose into storage in our fat cells 3) Directs body to block access to our body fat because we do not want more energy available - we want less. The combination of the above lead to fat stacking, meaning we have fat that we are blocking access and now stacking new fat on top. We have to be insulin neutral to allow access to our fat. 2 main things are needed to get access to our fat or be insulin neutral: 1) Limit sugar and flour (limits release of insulin) OR don't eat (fasting) where no insulin is released 2) An energy deficit, meaning our body requires more energy than we are taking in. When this is present, then the body will begin eating your fat. We also discuss roles of stress (cortisol), Leptin and Ghrelin in hunger and related issues of fat.

Discuss the cognitive behavioral model and begin to build the mindset for success. Understand how to start managing your thoughts.

Mike and Stacie get the podcast restarted after a 9-month COVID related hiatus. We focus on the Process of success model, review the cognitive behavioral model, discuss habits, discuss willpower and review many other enjoyable things in our fireside chat.

The podcast returns to get people back on track. Review the basic principles to get our process of success back. Stacie's assignment is to review all the previous podcasts and critique our performance. --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

Mike was posed the question "did I really gain 7 pounds of fat in 1 week?"  Mike works through the math of how we gain fat and how we lose fat.  

Given many of us are stuck at home and off work due to COVID-19 or the coronavirus, we discuss how to not eat when you are at home. Many of us setup a protocol that focused on the workweek and then something different for the weekends, what if every day is a technically now a weekend? Stacie and Mike discuss options.

Review how to manage your thoughts in times of chaos. Review some of the things we can do during times where our routines will change and we need to manage those changes. Will discuss "survivor mode" and how to manage that.

This is a solo Mike podcast as Stacie is on a Mother / Daughter spring break. Today we review everything about willpower. How do we manage it, enhance it, deplete it, or preserve it. If we build structure in our mind to manage willpower, it will be there when we need it!

Review some different way to talk to yourself and make a tape. This is Mike doing a solo podcast about how to manage your mind and build a good narrative for you. Talk about many different things about how to interact with your brain. Fun to do the podcast but would be more enjoyable if Stacie were here!

Review the "Goals are for losers; Process is for Successive People" from the Scott Adams (creator of Dilbert) book "Loser Think." Building your process for success or your recipe for success. We want to build that recipe / process for our success for weight loss or management but also our recipe for a successful life. We need to consider how it is that we are going to be successful.

Discuss a method of getting through an emotion and really approaching it in a meaningful way to allow us to truly address the emotion. We then begin to understand the house of cards that emotion is built on. This technique is helpful at learning how to approach our emotions and work through them.

Thought download is a term used by many experts to describe a technique to help you understand what your thoughts or beliefs that you have. Helps you understand how to determine your thoughts and then what to do to pick your thoughts or beliefs about yourself. Builds on the whole concept of we are what we think!

Overview of habits and the power needed to impact habits and our routines. Reviewed brain priming and how to use environmental barriers and stimuli to allow us to overcome habits.

Reviewed issue of 15% review for exercise in terms of being responsible for about 15% of weight loss. Reviewed that benefits of exercise mimic the benefits we receive from fasting. So we can do one, the other or both (for supercharged benefits). Much of the benefits of exercise are psychological benefits. Huge benefits here. Do many different forms of exercise including: strength or resistance training, cardio, combination, yoga, stretching and balance exercises. Reviewed yoga and balance activities are “massage for the nervous system.”

What do we want to bring forward from our past? How to use our past experiences to our benefit. How to FLUSH past life experiences that no longer help us. How to stop people that did bad things to us from continuing to hurt our image of ourselves. Cognitive behavioral techniques to help us manage our thoughts.

What to take from past experiences and learn those messages. Realize that you now understand your body and how to lose weight, it is not just a diet - you know what it takes. Don't compare self to others, encourage them and celebrate their success and right the energy of their success. Realize you will not die from hunger - you will be fine. Many encouraging statements.

Will go into methods to manage our thoughts and get everything going in the correct direction. Discuss the method of "having coffee with your thoughts and emotions" as one technique. Stacie talks about ELITE thoughts. Building thoughts into powerful beliefs.

Learning how to manage your thoughts and beliefs to manage emotions and behavior. The basic elements discussed.

Review of how to develop an eating protocol and what things you might include in your protocol. We also discuss exceptions and the 24 hour rule.

Different strategies to use when people are questioning fasting, your weight loss or any other things. Using questions. Understanding what the intent is from that person. Respond in a way that acknowledges their concern. Other methods were discussed. Enjoy.

Review what happens when you choose to go low sugar and low flour. Encourage people to continue through the difficult times. Review what happens for those choosing intermittent or prolonged fasting. New technique from class member on how to help with weight scale drama. Just encouraging people to identify the signs and symptoms that are occurring in your body as something that tells you that you are Dining In and headed in the right direction. --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

Review our backgrounds and history with weight issues but also our training that should provide you an understanding of why you may want to listen to us. First we are normal but also have significant training and additional learning to better understand behavior change. Secondly, we are fun!

Review of low sugar and low flour protocol. How to calculate Net Carbs to help people identify low glycemic index foods vs higher glycemic index foods. Also discuss natural sugar vs other sugar (tip they are all bad). Did discuss alcohol sugar and why sugar and flour cause fat storage. Goal is to dine in on your own fat! --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

Discussion of why changing our relationship with food is so difficult but also why changing any routine or habit is hard. We will review the two primary reasons why change is hard: 1) our own brain makes it difficult; 2) the other people around may not really want you to change. --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

What are big enough reasons change to allow long-term success. We need to build our reasons that we are choosing to make a true life change. --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

The basics of why we want you to “dine in.” --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

Why going for the big, massive goal is actually better than going for smaller, incremental success. --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app