A visual of my daily eating framework
Plus: Writing for weight loss, picking a fight, and selfies for success
I have two streaks that are crucial to my success.
The first is this newsletter. Today is the 122nd consecutive edition.
The second is my ability to transform my body after the age of 53.
Today is day 1269.
Each day I think deeply about the journey and share what I have uncovered so you can experience the same kind of success I have.
Here’s what I have uncovered this week that you may want to consider stealing.
1/ How I eat everyday…
Here is what every eating day looks like for me.
A few things worth noting.
I think in plates (or bowls)
Each plate has a structure I call a framework
I combine plates into meals
I eat 2 meals/day
Meal 1 one has 3 plates
Meal 2 has 2 plates
I do a mini fast between M1 and M2 which can be as little as 1 hour or as much as up 5 hours. Most days it’s about 2 hours
I have an area to capture unplanned/undisciplined eating
To ponder…
The framework is my saviour.
It allows me to eat successfully no matter where my feet are
it acts as a powerful decision making tool
and it’s simple and repeatable.
There are lots of factors that go into my remarkable weight loss success, but this is one of my top 3 tools in my toolbox.
2/ A myth…
Here’s something I have discovered over the past 1269 days of my pursuit to build a highly successful body.
It’s amazing how quickly my success has accelerated by blocking out 10 to 15 minutes to write in my 3-2-1 Journal each morning.
Every morning is the same. What were…
3 wins that brought me joy
2 improvements that will help me be 1% better tomorrow
1 discovery that will change the game for future me
To ponder…
The most underrated habit that NO ONE talks about is writing for weight loss. Ignore it at your peril.
3/ Picking a fight…
I’m at war with Facebook. Why?
Because I know they intentionally set it up to make it addictive.
And I refuse to be a puppet for the Zuck.
I’m also at war with the food industry.
Why?
For the same reasons. They hire food scientists who are tasked with finding ways to make their ultra processed foods more addictive.
Fun Fact — Did you know that the crunchier a potato chip sounds when you bite into it the more you will eat?
Yeah! That sound is designed to get you to overeat their obesity promoting creation.
I’m done being a mindless overweight puppet of the food industry.
To ponder…
Don’t underestimate the power of spite to help drive healthy habits that will transform your body, brain and life.
*****
*Source — Many foods are more addictive than smoking.
4/ An egg-cellent recipe…
I know. That was a corny headline. Forgive me!!
I eat eggs for Meal #1 everyday because eggs are freaking awesome and nature’s perfect food.
As a result, I’m always on the lookout for subtle new ways I can prepare them that spark tremendous joy.
This simple recipe involves using heavy cream to make velvety scrambled eggs.
This was my first attempt.
Aside from organic 35% whipping cream, I kept things super simple by seasoning them with salt and pepper.
The eggs were spectacular and as a result, I will add this recipe to my weekly rotation for egg prep.
To ponder…
Healthy successful eating is not sustainable if it does not spark joy. Many think you can only have one or the other. I don’t buy into that false “either/or” narrative. You must and can have both.
*****
*Source 1 — The simple recipe for Velvety Scrambled Eggs.
*Source 2 — The longer version of the inspiration behind the recipe (which I really enjoyed)
5/ Selfies for success…
I’m always on the lookout for evidence of success.
One powerful strategy I use are pictures.
I take progress photos and then study them intently looking for the subtle evidence that success is happening.
Here is what I look for.
new muscles that are emerging — used during early stages of the fat loss journey
muscle separation — used during the mid stages of the fat loss journey
vascularity — used during the latter stages of the fat loss journey
It’s not easy to see, but in the right light a new vein is revealing itself in my bicep.
Increased vascularity is my proof that my eating program continues to allow fat loss to happen — even after 1269 days on the journey.
This is the kind of thing I use to keep myself motivated every day and keep me from ever returning to my former fat self.
To ponder…
The selfie is a powerful tool to enhance your observational skills to see the subtle and to spark the motivation needed to stay the course.
Thank you for reading my friend.
If you are enjoying the format and content, hit that heart button so I know I’m on the right track.
To transforming your body, mind and life,
Did you know?
I do premium one-on-one coaching for those looking to lose at least 10% of unwanted body weight.
I have lost 23% of unwanted Dean and it has transformed my entire life.
Imagine how your life would change if you could lose 5%, 10% or more of unwanted you.
Let’s book a time to chat.
To learn more start here.
PS. Here is what my current weight loss journey looks like as of 2023.
