Corinne:

Hi, I’m Corinne. After a lifetime of obesity, being bullied for being the fattest kid in the class and losing and gaining weight like it was my job, I finally got my shit together and I lost 100 pounds. Each week, I’ll teach you no bullshit weight loss advice you can use to overcome your battle with weight. I keep it simple. You’ll learn how to quit eating and thinking like an asshole. You stop that and weight loss becomes easy. My goal is to help you lose weight the way you want to live your life. If you are ready to figure out weight loss, then let’s go.

Sarah:

Good morning, everyone and welcome to the Q&A for weight loss here with Corinne Crabtree, the host of Losing 100 Pounds with Corinne podcast and the CEO and founder of the NO BS weight loss program. On stage, we also have Miss Kathy Hartman. She is one of the industry’s best weight loss coaches and the co-host of Losing 100 Pounds with Corrine podcast. And my name is Sarah. I work here at NO BS helping with the marketing.

Sarah:

We are here this morning to answer your questions about weight loss from the audience. So if you would like to come on stage, please go ahead and raise your hand. We’ll get a few of you up here to ask some questions. We’d also love for you to invite other people to this room. So if you know of any other women who are trying to lose weight this holiday season or who are going to be setting a goal at the new year to lose weight, we’d love for you to invite them into the room. You can do that by pinging them with the plus button down below at the bottom right hand side of your phone. All right. While we get questions, I’m curious, Corinne and Kathy, what are your new year’s goals going to be next year?

Corinne:

Oh my gosh. So I have a good one, and Sarah knows all about it. So every year it wouldn’t be a year unless Corinne was deciding to learn to run one more time so running is back on the table. But I’m doing it completely different this year. I had decided that… So I looked at, for those of you who don’t know when I first started losing weight, I wanted to be an adult athlete so badly. I watched my brother play sports all his life, I was benched in PE, not even benched in a sport, benched in PE.

Corinne:

So I had just always been overweight, never really did anything. So when I started losing weight, it was important to me to learn how to do stuff. So I’ve done, let’s see four full marathons, three of which had half marathons, 5ks and 10ks the day before I ran the marathon. One was just a… No, two of them were solo marathons, so I’ve done five. So I’ve just done tough mudders. I think I’ve done seven or eight of those. I’ve done almost 60 half marathons, triathlons. You name it, I’ve done it.

Corinne:

And then I kind of petered out. And so I was thinking this year about the last few years why it’s been so hard for me to get back into wanting to do half marathons because that was always my favorite… It was just my favorite distance of choice. And it was a lot of I just started talking to myself like an asshole about it. I did a 10 miler last year that I trained for and I finished and did it on my own but the training for it was terrible.

Corinne:

I, every single time, dreaded it. I short circuited a lot of stuff. I hated the process all the way through. And what I really learned was how valuable it is to learn how to love the process if you’re going to do something. So I made a deal with myself that I really would like to do another half marathon next year, but I was not allowed to sign up for my favorite one until I ran between, I started about six weeks ago, all the way to January 15th.

Corinne:

January 15th is like the day that I make my decision and that I could couldn’t hate it, I was not allowed to dread it, I was going to have to figure out how to talk amazingly about it and I was also going to do it without putting a lot of pressure on myself on like you’re too slow. I do a lot of overtrain thinking I’m too slow so then I push myself to run too fast and then I end up getting some kind of like nagging injury. It’s just a terrible cycle and it all starts in my brain.

Corinne:

And then the other part was just knowing that I want to take care of my body through the process. And so the only way I’m allowing myself to sign up is if between now and January 15th I’m loving the process. I’m enjoying my runs, I’m not shitting out, I’m not talking terribly to myself and I’m stretching and doing the things a real runner would be doing and not just doing runs.

Corinne:

And so I’m proud to say that I’m doing amazingly ever since I cleaned my bullshit mindset up, I’m enjoying it more, which is everything that I teach everybody. So I think my big goal personally like just health wise next year is I want to get back into the athletic mindset. That’s what I really realized when I was journaling, is that although I’ve kept my workout habits entire time, and I like working out, I really let myself get too distanced from my athletic mindset.

Corinne:

And my athletic mindset is one that finds meaning in the workouts and tries to grow through the process and all this other stuff. I was just basically showing up like Wile E. Coyote and the sheep dog in Looney Tunes punching the clock every morning to work out. And I wanted to get that back. So that’s my big personal goal and then my other one that’s super exciting is I’m officially writing the book.

Corinne:

So last year I had made an announcement I was going to write a book. And I did spend a lot of time last year learning how to write books. I did write a book, an outline plus all the content, but it was more of just me sitting and vomiting everything that I could think of on paper. And this is the year where I’m formalizing all of it. So I’m working with someone who’s taking me through the entire process. It’s like a legit formalized thing now so that’s in the work.

Corinne:

So I would say my two biggest goals are book and athletic mindset. And this 2022 is just going to be the year that I do those two things. And I’m very committed to them. Doesn’t even… Mindset’s the most important thing. I don’t care if I do the half or not, I care that I fall back in love with everything, this again, and doing it in a way that I love it. So that’s mine, now let Kathy tell us hers.

Kathy:

Okay, so I’m not going to lie when Sarah said, what are your goals for 2022? I went, “Oh no, I have to create goals again.”

Corinne:

Kathy, good fucking God. We’ve been goal setting for years.

Kathy:

Thank goodness Corinne was long winded because I came up with three.

Corinne:

Well, I will say that your ability to create on the fly has improved greatly over the years.

Kathy:

Look, what is my mantra? I will always be the student of myself, right? So my three. You were talking about your athletic mindset, I’m working on the strategist mindset, the dreamer, the creator, the ideator mindset because I am super good at getting stuff done. You give me a list, you give me instructions, I will go to the mat, I’ll get it done, I’ll work myself to death.

Kathy:

Just like goal setting, I’m learning how to ideate and dream and strategize. So that’s a big thing for me in 2022. You’re going to see this girl totally shift in 2022 when it comes to how I show up at work and doing the things. With that, one of my goals, and this sounds kind of, I don’t know, I think it’s a little silly. It doesn’t sound like a big goal to a lot of people, but it’s huge for me. I want to work at the beach. I want to go and get two or three weeks in a condo on the beach, have one week off and work with my toes in the sand or on the balcony with a tall glass of water and my [inaudible 00:08:26] and [crosstalk 00:08:26] to the-

Corinne:

Water or vodka? They look the same Kathy.

Kathy:

I know. Kathy doesn’t work with vodka, but I’m not going to say vodka won’t be present after work. So I really want to work at the beach. I think that’s a pretty big leap for me to get out of my comfort zone and my little woobie office and all that kind of stuff. And then my third one, when you were talking about the athletic mindset, this girl is not running anymore. These are 56 year old knees that have been shot for about 10 years now.

Kathy:

So my athletic goal is I’m getting back to yoga because my good friend is opening a yoga studio. If you’re in Nashville, look for Nashville Power Yoga. I’m going back to hot yoga and I’m going to learn how to incorporate a headstand in my practice. So my yoga goal is a headstand. So there you go. See, I did okay. I came up with three all by myself.

Corinne:

I like those goals. I want to incorporate some more yoga. I’m hoping that when our friend opens this yoga studio, it’s not close to me, but I would like to go over there maybe even just once a month just to do yoga and just… I know you all think that I am such a social bug, but I swear to God, the older I get, the more a hermit I get. To go out in public and see people, I’m like, “Ew, people.” Like, “Where’d they come from?” So I want to reacquaint myself with humans one more time. All right, Sarah, you got to reign us under control, Kathy and I are just feeling our oats this morning.

Sarah:

I love those goals. I love how even after you’ve lost your weight, you still continue to work on both your mental and physical health every year. I think it’s something that’s important to keep up on. So my goals are really very similar. It’s really be able to follow my boring routine, right? Because I’ve gotten some things in my life that I know are really important to my physical and mental health, but I’m not consistent. So consistency is one.

Sarah:

And the other one’s that athletic mindset, like you said Corinne. I really want to be on this reality TV show and it’s all about physical and mental challenges and so I’m like, “I need to get in that mindset.” Even if I don’t get on the reality TV show, that’s the person I want to be. And so stepping more into that with just little level ups is really my goal. So we’ve got a question asker up here on stage.

Sarah:

We have Allison, who’s got a weight loss question and we’ll get to her in just a second. But I want to let everyone know no one else has their hands raised. So if you have a burning question about weight loss, maybe you’re stuck, stalled, plateau, maybe there’s something about the holidays or your new year’s goals that you’d like to vet with Kathy and Corinne, go ahead and raise your hands, we’ll get some more people on stage. All right, Allison, you’re up first. You want to unmute and let us know what your question is.

Allison:

Good morning. My question is first of all, can you guys hear me?

Kathy:

Yes, we can hear you just fine.

Allison:

Okay, perfect. All right, thank you. So my question is the old shitty mindset beat down of old diet mentality that sugar is bad. I hit my goal this week. I’ve been a No BS member since 2019. I have been coached by Kathy, I’ve been coached by Coach Yesenia, I’ve been coached by Corinne on Clubhouse and all these little level ups have gotten me there. I had an abnormal mammogram and I have a history, a mental beatdown of that sugar is bad and I did this to myself. I need a little help working around that diet mentality because I know that is not true.

Corinne:

Okay, why is it not true then?

Allison:

So I wasn’t expecting that. I think in our actual program, you coached somebody, I want to say she was in Australia or England or somebody that was coached on eating the chocolate candy bars. She has a history of cancer and I know that cancer does not serve me… I mean, chocolate does not serve me in my cancer journey, but I also need to make peace with it, I guess.

Corinne:

But tell me this. I want you to answer my question. So you’ve and you cut out at one point when you were first talking, so you’ve been diagnosed with breast cancer?

Allison:

In my past and now currently just like real recently, I have an abnormal mammogram. So we’re taking all the next steps. I’m not in panic mode or crisis mode.

Corinne:

So where did you hear that sugar is bad. Let’s get the facts straight first.

Allison:

Okay. So-

Corinne:

Well, Allison, I don’t know what’s going on.

Allison:

Receptionist is calling me. Can you hear me now?

Corinne:

Yeah, I can hear you now. Go ahead.

Allison:

Okay. So I’m at work and my receptionist is calling me. I’m sitting out at my car. The cancer is bad just from my work on trying to prevent a recurrence, one of the things is cancer cells are anaerobic and glucose dependent. They don’t like oxygen and they love sugar.

Corinne:

So why not think about it this way? So you’re thinking, here’s my fact, like I know this about sugar and you’re like, okay, sugar is bad, which makes you feel terrible or scared or whatever you’re feeling, right? Sorry, Allison, did I lose you?

Allison:

Oh, you know what, yes. Can you hear me?

Corinne:

Yes. Just leave yourself unmuted because I’m going to ask you questions. So you have a fact about sugar, but your thought about it is that it’s bad and that causes you to feel what?

Allison:

Guilty.

Corinne:

Yeah. Well, whatever. Well guilty if you eat it. But just like the idea that sugar is bad makes you feel what?

Allison:

Like I’m being bad for eating it, shame?

Corinne:

Well-

Allison:

Or that sugar is bad, the belief that sugar is bad.

Corinne:

Let me say it to you like this. Before we can clean up shame around eating sugar, you’ve got to have a better relationship with it. Right now, your relationship with sugar is it’s bad. So if it’s bad, then whenever you eat sugar, that means Allison is bad. And that’s why you’re feeling shame.

Allison:

Yes.

Corinne:

So this is the thing about the science that you’ve heard, like cancer cells do this with glucose, blah, blah, blah, blah, blah. Is that something I want to believe? Because I will guarantee you, there’s probably just as much research out there that has other things that are more impactful and that that is a smaller impact. And there’s a thousand ways that you could look up research on cancer and figure out stuff.

Corinne:

There’s no harm in believing that, it’s the way you’re believing it that’s working out in your disadvantage. You may want to think about it as like this. Knowing this information, I only want to have sugar in small amounts when I’m truly going to enjoy it. You could think about it like that instead of like, “Sugar’s bad, I should never eat it. Oh my God, I’m causing more cancer.”

Allison:

Okay, that definitely helps. Yeah, I think I just definitely have to do some really deep… Or not even deep, just some journaling on it and to work on that because I’m not-

Corinne:

Yeah. This is the thing. You’ve got two separate think, feel, do cycles going on here. For everybody that’s a No BS woman, we do think, feel, do cycles and you’ve got two separate ones happening here. You’ve got the one with the cancer and sugar research and what you know about it and then the thoughts that you’re going to apply to that. Right now, your thought is sugar is bad. That is the one that’s causing you to feel scared, restricted, deprived, whatever it is that you want.

Corinne:

And then what you end up doing is trying to avoid sugar. You’re just trying to avoid it from fear and restriction, which tends to backfire in another think, feel, do cycle, which is I ate some sugar, the thought is I’m bad, now I feel shame and what I do is sit there and shame myself over and over and over. I don’t repair the relationship with myself, I don’t repair the relationship with sugar.

Corinne:

So they’re very unproductive ways to be thinking. That is the main thing that I want you to pull from this Allison. What would be better is to look at the research from sugar like I really just want you to have some search and then make a list of, and what are my thoughts about it? Which ones are going to help me? Which ones do I want? Which ones don’t I want? And is there ways to think about it in a way that…

Corinne:

You just have to make some decisions for yourself. Once you don’t think sugar is bad, once you just say like, “This is the research, now what do I want to do with that in terms of my health, in terms of my abnormalities and stuff? Do I want to do something with that or not?” Because if you do it from more of acceptance and love, you end up figuring out, do you really want to… You might question when you eat sugar and just be like, “It’s not that sugar’s bad, it’s just the research is telling me it might not be the best choice in this moment,” which is a very different mindset than it’s bad, therefore I’m bad if I have it.

Corinne:

You may want to say like I’ve done the research, I’ve talked to doctors, if I want to have a dessert each week, they have said it’s okay, then what ends up happening is once you arrange all that in your mind, then when you have the dessert, you’re not sitting there beating yourself up because you’re dropping the story that sugar is bad, you’re adopting the story that I’m creating a relationship with sugar in a way that I have really thought about it and been intentional with it and this is the one that I want with it.

Corinne:

Then you don’t need to shame yourself, then there’s… Your brain doesn’t have the need for shame, it doesn’t have the need for guilt. The shame and the guilt on eating it is only coming from the thoughts that sugar is bad. And for all of you listening, you don’t have to have a cancer diet. A lot of you think sugar is bad. Sugar is called sugar. It’s neither good, nor bad.

Corinne:

Everybody’s going to have a relationship with it and you want to make sure you have a relationship with it where you feel empowered, you feel like you have a choice, you were very decisive. You’re the one who’s deliberate and you’re including or not including it because you decided not because of what society has said or because of what your fears are saying and things like that. Does that help Allison?

Allison:

That is exactly what I needed. Thank you. Thank you. Thank you.

Corinne:

You’re so welcome. And good luck on those abnormalities, by the way.

Allison:

Thank you. I’ll post in the group because I’m not in crisis mode, I’m not in panic. It kind of happens, right? But it was just that mental beat down. So awesome. I appreciate it. Thank you so much.

Corinne:

You’re welcome, thanks.

Sarah:

Thank you so much for coming and asking your question, Allison, and we will look for more updates from you in the No BS women Facebook group. All right. Before we go to our next question, I just wanted to let everyone know if you’re interested in learning more about weight loss from Corinne and you have not taken her free course, the link is here at the top of the Clubhouse room, or you can go to nobsfreecourse.com and that’s where Corinne teaches a lot of the weight loss basics that she’s coaching on today. All right, our next question is going to come from Kimberly. Good morning, Kimberly, would you like to unmute at the bottom of your phone and say, my question is?

Kimberly:

Hello? My question is I am not a BS woman yet. I have taken the free course and I am planning to join when it opens back up, I am nearing my goal weight and I’m looking forward to transitioning into maintenance and I’m looking forward to your maintenance course. My question is, what do I need to do to change my mindset to get prepared for the maintenance.

Kimberly:

I’ve been at my goal weight twice before and slowly put back about 20 pounds. I’ve lost 60 total. So I want this time to be different where I can maintain this weight. And I will say during this weight loss phase, I have been… my mindset around food has been the best it’s ever been. So I’ve really got that under control, but I just want to make the transition to maintenance different this time.

Corinne:

Well, I am so glad you asked this because I have already started doing a lot of thinking on what my maintenance course is going to be. I believe it’s releasing, I think it’s this summer, there’s one in the middle of the summer. It might be June or something along that… I know it’s not July, that’s my birthday month. We have something spectacular and fabulous planned for the membership during birthday month.

Corinne:

I always know that’s not July, but one of the things that you can do that I think that is missing when it comes to maintenance is we set a goal in weight loss and we work so hard to get there. And we don’t start working… We don’t do enough work on the way there of reassuring ourselves that we’re changing. So a lot of…

Corinne:

Here’s the thing about maintenance, is what we do is we get very focused on the weight loss goal and we talk about the goal, talk about the goal, look forward to the goal, think about the goal and what we are not doing is reassuring ourselves, how we’re changing all the way down. So we’re not doing near enough rounding ourself in belief that we are… One of the things I try to get people to do is land your success.

Corinne:

So let’s say you lose a pound this week. If you want to be able to keep that pound off long term, you have to think about the version of you that has 80 of the pounds collected. Every pound, you have to celebrate the pound. And celebrating isn’t just like, “Yay, thank God I lost weight.” It’s more about you have to sit there and think, “Yes, I lost a pound and this is why. This week these are the changes that I made and I love myself for it because.

Corinne:

And this is the kind of thing that I will be doing for the rest of my life and I know I can keep doing it because. I love the way this feels, or this is the response my body gets.” We have to do a lot of reteaching our brain to think about the things that we’re doing. Otherwise, if we just think the number is going to create all the happiness, then when we get there, if we have weight insecurity around the number, you’ll still have maintenance weight insecurity around the number.

Corinne:

What you teach yourself to think you’ll always think. So it’s really important that if you let’s say you’re going to get to 150 pounds and you think, “When I weigh 150, I’m going to feel so much better. I’m going to love myself. Everything’s going to be great. All my dreams will come true.” You’ll get to 150. You will think those things for about three or four weeks, and then whatever mindset you practice all the way down the scale starts creeping back in.

Corinne:

So if you practice each time weighing in each week, hoping you stay there, guess what happens? You trade, hell yeah, I did it too. Well, I hope I can keep my weight off. That feels insecure, that feels nerve wracking, that feels all these kind of anxiety feelings. And if the promise of being at maintenance was that you were going to feel a lot better and that you were going to…

Corinne:

The only reason why we all lose weight is to feel better emotionally. Every single thing that you think is going to happen when you lose all your weight is because at the end of the day you’re like, “I want this to happen and this to happen and this to happen because if those things happened, I will feel.” That is always the driving motivation for humans with any goal.

Corinne:

But if you get there and you thought you were supposed to feel one way and you notice you’re still anxious, you’re still hoping, you’re still walking around on eggshells, you’re still doing those things. Well, you have a mismatch, your brain notices you didn’t get what you promised. So if the weight didn’t solve it, what just solved that in the past? Oh, eating a little extra, some treats, some I deserve it, the I’ve worked hard, let me just have this. I’ve already lost my weight, why not have this?

Corinne:

All of that comes back in because that’s the only way we’ve known how to get security and comfort and happiness. So our brain just always defaults back to what it’s always known if you don’t teach it a new way. So I think to the long way to answer this question, Kimberly is this last 20 pounds as you’re losing them, the best way to prepare for maintenance is not to be thinking about what will I be doing in maintenance that’s different?

Corinne:

What am I going to be thinking in maintenance that’s different than I’m thinking now? And now I’ve got to learn how to start thinking that today. I’ve got to learn how to start believing in myself today. I’ve got to start learning how to talk to myself like I’m really doing this, I’m capable. Whatever it is because the mindset of maintenance is what is missing out of the diet industry. And that’s what my maintenance program is going to be all about.

Corinne:

Because people always think it’s like all these different things you do. It’s not much. I eat a little bit more than what… Like if I wanted to lose 10 pounds right now, it would take lowering my food intake like just dialing in my enoughness down a notch. There’s just not a lot of differences. I’m still going to eat salads most days.

Corinne:

I didn’t lose all on my weight to go back to McDonald’s. You don’t lose a hundred pounds to be like, “Well, now I can go back to McDonald’s as I wish.” There’s just not a lot of actions that are different in maintenance, but the mindset is what’s different otherwise, old actions come back with a vengeance.

Kimberly:

I’m really happy to hear that because actually this time losing weight, I have really mastered my mindset and I’m not anxious about it. So I was just wondering if I was on the right track. And before when I was working towards my goal, I was always just anxious about what’s going to happen when I get there. But now this time I’m feeling a lot different. And you cut out at the beginning, did you say your maintenance course was going to be out at the summer?

Corinne:

Yeah, I think it’s either June or August, but I almost believe it’s in June if I’m not mistaken. I don’t know, we…

Sarah:

You’re close. It’s July.

Corinne:

It is July. I could’ve swore we would not do maintenance in July.

Sarah:

We can move it around.

Corinne:

No, it’s fine, we can do it in July. We’ve already decided Sarah. We aren’t moving shit around.

Sarah:

That’s right. It’s co-signed. Maintenance course in July, get excited.

Kimberly:

Don’t psyche me up.

Corinne:

Yeah, I’m going to get my mind wrapped around this. For some reason, I think we’re also doing a challenge during that month too. So we always do something fun during my birthday month. Not that maintenance won’t be fun, but we always do something fun during the month of July for the entire membership. Like we have a big challenge and everybody donates pounds to me for my birthday. I’m like, “Don’t send me no cards. I got fucking 400 pins I need anymore of that stuff, but what I need is your weight. That I need.”

Kathy:

Well, maybe be to add just a little bit to this maintenance conversation, Kimberly because I remember losing my weight that when I hit my goal, I was like, “Okay, now I have to do maintenance.” I mean, it was like the next thing, the next dread. And I would tell myself I’m really good at losing weight, I’m really bad at keeping it off. And it was that mindset that led me to Corinne and hiring one of her coaches to help me figure out what I needed to change.

Kathy:

And the funny thing is when you lose weight in a way that the rest of your life, there’s not a lot to change when you hit maintenance other than that mindset that I don’t know how to keep my weight off. That’s it. I mean, if you’re losing weight with an amazing relationship with food and not a lot of restriction and not a lot of deprivation, then when you hit maintenance, there’s not a lot else to change. You just kind of slide on in and you continue to do your thing.

Kathy:

I think that’s what’s so unique about what we teach inside No BS is that relationship with food as you lose your weight only helps you transition into maintenance that much easier. So I’m super excited that you’re almost there and that your mindset is good and that you’re going to join us so that we can help you develop this maintenance mindset. I just think it’s… I think it’s a perfect opportunity for you.

Kimberly:

Yes, thank you so much for saying that because that just kind of like relieves a burn like I’m just going to keep doing what I’m doing and nothing has to change because right now I’m nailing it and I’m so happy with where I’m at. So this is just kind of a big relief that I’m just going to keep on the same path.

Sarah:

Well, congratulations on your success so far, Kimberly and thank you so much for coming up and asking your question here on Clubhouse. Before we move on to Chris and her question, I want to let everyone know. We have been doing a lot of planning here at No BS planning for both our members and for the women who follow us along here on Clubhouse and the free podcast.

Sarah:

We are actually going to be taking our monthly Q&A to Facebook live next month starting on January 18th. So if you are here on Clubhouse and have not taken our free course, make sure to go to nobsfreecourse.com or click the link here at the top of the Clubhouse room and that way you’ll be notified when Corinne goes Facebook live. So you can ask your question here starting in January. All right, next question comes from Chris. Chris, would you like to unmute and say my question is?

Chris:

Good morning, everybody. My question is actually Corinne, you pretty much answered it when you were talking with Kimberly but I’ve refined it a little bit more after her coaching. I’m looking for some thought switches. I’m a No BS woman. I’ve lost 37 pounds since April. If anyone on the call today is questioning whether or not they should join or it’s worth it, please take it from someone who absolutely was scared to death to jump into something so expensive or committed and it has been the best choice ever.

Chris:

So my question is what are some good thought switches or mindset shifts that I can make around kind of being stuck in a pattern of, I need to relax with food or alcohol, that’s always my go-to like I have a stressful job just like everybody else juggling a lot of things. And at the end of the day, I’m always like, “Oh, I just want a glass of wine, a little grab ass food here and there.” And I’m just looking for some mindset shifts or some thought work that I can do to help me because all of my data is telling me I’m losing weight, but I know that I need to work this part of it to level up to really get… to get 2022 on mark.

Corinne:

Well, one thing like… So I’ve got two great things for you. Number one is I want you to think about not so much like what is on mark for me in 2022 and you cannot include your weight loss. You need to talk about on mark for me in 2022 is being the kind of woman who relaxes in her mind not with food. I want you to identify the kind of woman you want to be in 2022, more so.

Corinne:

And I think this is important for all of you. I’m all about setting some weight loss goals and stuff. But the number to me comes so much easier when you know who you want to be to get there. And so like I want to be the kind of person who has a bad day and comes home and doesn’t drink. I want to be the kind of person who has a bad day, comes home and reassures herself why she is a bad ass anyway. Whatever it is, right? So like doing that. The second thing, are you in Queen’s Club? You said you lost 37.

Chris:

Yeah, I just made Queen’s Club so I’m pretty stoked about that.

Corinne:

Are you in the Facebook group yet?

Chris:

I am.

Corinne:

If you will go there, two hours ago, Heidi, forced not, she posted, I’m literally looking at the post right now, she tagged me.

Chris:

Let me get in my go back machine Corinne, come on.

Corinne:

Well, it was like two hours ago. But you’ll be able to find it if you looked for Heidi. Just type in Heidi in the search in Queen’s Club, it’ll probably come up. But she posted her journal entry from listening to our public podcast last Friday. So if you will, listen to Friday’s public podcast on I deserve it. It’s really, really good. And she did a journal entry on what she deserves.

Corinne:

So when you think about like food is comforting and food is relaxing and so is drinking and stuff, a lot of times that comes from the I deserve it mindset because if we don’t know how deserving we are and we don’t have self talk that equals feeling really good about ourselves and stuff, then we tend to have a coping mechanisms like, all right, so if I want to feel really good and I’m not doing the job internally, I’ll just do it externally.

Corinne:

So I’ll always be people pleasing, looking for approval or I will be eating in order to get it. There will be these things. But if you go in there, she did a journal entry and she was talking about all the things that she does deserve. And I think you could go in there and talk to her and get some thought switch ideas on that. It was, I don’t know… I just think that would be a great post for you to go into and kind of read what she was talking about the things that she does deserve.

Corinne:

It’s like I don’t have any problem with any of us every now and then just like having some wine, having some food and stuff. I don’t think we have to be perfect with food, but I don’t… I’ve talked about this often and you probably know this Chris, but I decided I didn’t want to be the kind of person who drinks because of a bad day or who is like… And I mean, I’m just talking like a couple drinks.

Corinne:

I just decided like I really do like wine, I really do like my time with my husband. I broke it down into like when it came to drinking and when it comes to eating. Like if I want to have a hamburger or whatever, I really broke it down into what is the experience about it that I truly do desire and that I truly do want and how special do I want it to be? And how do I have that in a way that is meaningful in my life that I would say adds value to my bottom line?

Corinne:

Like eating or drinking because I’m pissed and I don’t have enough emotional energy left at the end of the day because all day long I worried and people pleased, that is not the relationship I want to have. I would much rather become the kind of person who learns how to stop over-worrying, to stop people pleasing. I would rather spend my energy on that than sitting around eating over it or drinking over it.

Corinne:

But it took just that defining things. So I think if you just go in there, look at Heidi’s post and look at how she journaled it. It was literally very simple. It was just like dash like these are the things I deserve. And then when you kind of know what you deserve and who you want to be, it makes it a lot easier to align what you’re going to do to get there.

Chris:

That’s a really good point. I think that’s something I struggle with. Like I can visually imagine like the Chris at goal weight being a badass, doing all the things. I don’t exactly connect with that version of me mentally quite yet. I don’t know how that lady relaxes yet. I don’t know how she gets everything done and doesn’t dive into a bag of tortilla chips. So I feel I do-

Corinne:

I think you just need to write about it. I bet if you did write about it, if you saw the version… Like if you’re like, I see this version of me. If she’s at her goal weight and she’s relaxed and stuff, think about this, why is she so relaxed? It’s always going to be because she’s thinking things like this. It will never be what she does.

Corinne:

Whatever the things that she’s thinking, she’s probably not thinking that she’s behind. She’s probably thinking things like I know how to get things done or rather than thinking I’m behind, she’s probably thinking tomorrow, here’s how I’ll structure my day. She’s not just sitting around feeling sorry for herself. Some of us you’re just like, I coached someone this past Sunday who was just insistent on thinking that she’s behind and I’m like, “But it feels terrible.”

Corinne:

So you’d rather think I’m behind than to think, you know what, tomorrow I’ll structure my day different. That’s called solutions oriented thinking. But we get so locked up into our story and we just so believe it. So I want you to think about all right, if there’s a version of me who I see at my goal and she is relaxed and she’s ending her day, I’m assuming the version of you is not ending the day eating tortilla chips.

Chris:

No. I imagine that person, well, I just kind of imagine her being like, maybe I have a little bit more money and I have a hot tub and going and taking a soak or a tubby or something and-

Corinne:

Yeah, so even-

Chris:

Or like you said, has better thoughts about her day so there’s not a need to relax or transition from work to home to kids to podcast to-

Corinne:

Those are the things to start unwinding. It’s like the version of me, does she even come home stressed anymore? Or has she gotten so good about believing in herself at work and celebrating her successes when no one else does? Is she the kind of person who no longer worries what her boss thinks and just decides that if her boss isn’t saying you’re doing a terrible job, there’s no sense in believing that I am?

Chris:

Right.

Corinne:

Has she unwound all that so that when she walks in the door at home, her stress levels are naturally lowered because she’s lowered her own stress levels? Has she looked everywhere she possibly can where she’s jacking herself up mentally and worked through all that? Because we’re all going to have times where we’re stressed, unexpected things will happen.

Corinne:

But so many of us are walking around like 80% of our day, we’ve jacked ourselves up by imagining what people are thinking about what we’re doing, imagining what people think about our bodies. We go out to eat with people and we’re imagining what they think about the things that we’re ordering. It’s like you’re damned if you do and you’re damned if you don’t. If you order a salad, well, I bet they’re all sitting there thinking the fat girl’s eating a salad.

Corinne:

Then if you order a bloom and onion, well, all the people are sitting around thinking the fat girl can’t order nothing but a bloom and onion. So it’s like learning how you’re doing all of that and then figuring all that out, unwinding all that thinking. And I mean, you know this, we work on this inside the membership, it’s hard to do that in the podcast. But when you start seeing all that and you start unwinding all that, then it’s a lot easier to kind of understand, oh, I’m going to take the stimulus away from my brain that requires food and alcohol because I’m going to teach it how to relax.

Corinne:

Now it’s going to say like, “Oh, if you want to comfort yourself, stop thinking like an asshole.” We to get our brain to ask for that and we teach it how to do that over time, rather than like, oh, you need comfort, where’s the tortilla chips?

Chris:

Is there a faster way to get your brain to make that [inaudible 00:40:49], is it just practice and time?

Corinne:

No. It’s practice and time. But here’s the thing.

Chris:

Roger that.

Corinne:

Think about this, Chris. As long as you’re willing to… You know how we have that saying inside of No BS pivot like a motherfucker?

Chris:

Yeah, yeah.

Corinne:

All right. As long as you’re willing to pivot like a motherfucker, every time your brain wants to offer do-do you get the benefit of feeling better with the pivot thought. So you’re not going to be as in a bigger rush for it to just automatically think those things. So you already get to have relief just in the pivots now. Your job is just to catch as much as you can and redirect, redirect. Or just catch it and just be like, “Yep. I know, that’s what my brain always thinks that tortilla chips are a good answer, I’m just learning that it’s not.”

Chris:

Man. I really appreciate all that you do and I’m really looking forward to that January 2nd day, I don’t know, workshop thing. Actually it’s gotten me to change my plans. Like New Year’s Eve is always go get shwasty pants and have a blast or whatever and then be hung over all day. And I’m like, “No, I can’t. I got a thing.” I just want to thank you because I’m really looking forward to it.

Corinne:

Well, I appreciate you teaching me a whole new word, shwasty pants.

Chris:

You know what it means, right?

Corinne:

Yes, I do know what it means. I’ll probably be way this weekend. I’m going to Vegas so I’m sure there’ll be one night where I’ll be shwasty pants. But now our January workshop will be great. So for all the No BS women in here, do not forget, mark your calendars on January 2nd, full day workshop with me, 10 to 5:00. We are going to be building the year of 2022.

Corinne:

We’re going to do a lot of the work we’ve been talking about today. We’re going to figure out who we want to be. You’ll set a weight loss goal, but you’re going to set not just a goal number. We’re going to set a goal you, like who is it that I want to be? How do I want to be thinking and feeling and grow into this year so that as I’m working on my weight, it’s so much easier to keep it off when you become the person that you want to be on the way down the scale and you don’t wait for the number or to make her happen. All right, Sarah, back to you.

Sarah:

All right. Thank you Chris so much for coming up here and asking your question.

Chris:

Thank you.

Sarah:

Our next question today is going to be from Nicole. Good morning, Nicole, do you want to unmute at the bottom right hand side of your phone and ask us your question.

Nicole:

Hey, good morning, everybody. It’s Nicole from Phoenix. I appreciate you taking my call. I have a two part question. It kind of seems like it’s good morning for maintenance people, but I am not in the program. I have been saving up all my money and I’ve got it all set aside for a year. So when you open in March, I’m ready to go. I’ve kind of been bootstrapping it [inaudible 00:43:31] just been dialed in.

Nicole:

I’ve lost all my weight and I’m in maintenance. So here’s my two part question. One part question is because we’re no longer counting calories or macros or doing all those things I’ve done a million times, I’m feeling a little lost at how to eat more to maintain my weight because the current food I’m eating I’m losing and I want to maintain it now and I’ve been stopping at enough and only eating it hungry. So it feels like it’s contradictory to eat food past satisfied. Does that make sense?

Corinne:

Yeah. So this is actually a really easy fix. Just like what we do to find enough. So something people like for me, I just kind of naturally settled in to what enough for maintenance was. It wasn’t much more than what I was eating to lose. But so all you have to do is you just add in just a little bit more. That’s where I think a lot of people, they kind of… They know two versions of eating, what I eat to lose weight and what I eat to gain weight.

Nicole:

It’s true.

Corinne:

We don’t really know how to eat in between. And I mean, God love us, we aren’t taught that. I mean, if you think about most diet programs, you kind of get cut off at the knees when you’re done losing weight. It’s like, “Congratulations, here’s some confetti.” And they do have a little bit of an off-ramp, but they haven’t dealt with the mental stuff that everything kind of comes crashing down.

Corinne:

So luckily for all of you, whether you bootstrap or you do it inside the program or whatever, we work so much on the mental side. All I would do literally Nicole is experiment with at… Start with a meal that what is what I would call the most uninflammatory meal. So like for me, I would not start adding food at dinner.

Corinne:

Because if I had food at dinner, that’s usually the one that I would want to add a lot more to because it would just be like emotionally triggering to the old days because that was always the meal that I overate the most at. So is there a meal that you would call like, this is my least boring meal, the one that I rarely ever struggle with?

Nicole:

Sure. My breakfast every day. So I get up and hike in the mountains, go to the gym, do my thing and then I come home and have shake. It’s got my kale and protein powder and almond milk and fresh fruit. So it’s very benign and it works great for me and sets me up for the day.

Corinne:

What you might want to do for that meal is maybe you add some toast to it if you like toast.

Nicole:

Oh yeah, I do.

Corinne:

Yeah, me too. Like I love-

Nicole:

Yeah, I’m a human.

Corinne:

Shout out to Dave’s Killer Bread, it’s my favorite. Me and Chris love it. I wish they would sponsor me. I have all these people that I give shout outs to all the time. I’m like, “White House Black Market, why haven’t you come calling yet?” But you could add just toast with a little butter on it as a side cart to your breakfast, just add something that you would enjoy to it.

Nicole:

Oh, great idea.

Corinne:

And then that way you can start what I would call just turning up the dial a little bit on the food, but I always tell people do it a little bit at a time and start with the meals where it’s like, I don’t have any kind of like triggers and things around this automatically. I’m going to start with those, add a little here and then like so if you add your toast, you notice you’re still losing, you could then move on to lunch and you’re like, “All right. So maybe I’m going to have…” What do you typically eat for lunch? Do you have a typical lunch?

Nicole:

Yeah, usually salad with a protein.

Corinne:

So like for lunch like if you haven’t been doing cheese, maybe throw cheese back in there. Like I eat a big salad every day, my salads now have cheese and bacon and dressing and beans. I’ve got like all the things working in my salad. But if I was going to be losing, I would probably take out something. I’d still have my salad. This is what I want you all to see, is that we don’t have to cut major food groups and stuff.

Corinne:

As I was losing weight, I just dialed back some stuff until I found a level of which I had dialed back to where I would lose and then when I wanted to maintain, I just started adding some things back in that I wasn’t doing. It’s probably my salad as well. I just call it my garbage truck salad. I mean, there is everything in that thing and I love it. But if I wanted to lose, I would probably cut out, first thing I would do is cut out cheese.

Corinne:

I love my egg and I love my bacon and I’m like, all right, of egg, bacon, cheese, I like crispy tofu and like chick peas and everything else in dressing and everything else in it is vegetables. I’m not going to cut out my vegetables because that is what keeps Corinne going to the bathroom like a queen so I leave that in.

Corinne:

But of those six things that are in there, what is one that I could pull, try this week, that would make such a minor difference. I might miss cheese, but I would not be sitting there like going, “Oh my God, I can’t have cheese.” I’d be like, you know this week I’m not going to have cheese to see what happens.

Nicole:

Exactly.

Corinne:

So you may just want to look at your salad and add something back in, then you do that. You can add in what or two things there and if you’re still losing again, then you just move on to dinner. At that point, then you’re just like, “Would I like to have a little bit more of a serving?” So it’s just kind of adding some stuff in like-

Nicole:

Great idea.

Corinne:

It’s like going from enough to just under full, if that makes sense.

Nicole:

Absolutely. Thanks. That’s great. And my second question real quick is I’ve listened to your podcast surrounding what we tell ourselves on weighing day on the scale. And I weigh in once a week on Monday for accountability and it’s worked very well. But for some reason, even when objectively I know all the facts because I’m journaling every day that I’m doing everything to help me with my new identity informed to be the person I want to be, Sunday night, my anxiety starts amping up, Monday morning it amps up.

Nicole:

I get on the scale. I turn it into a whole thing it doesn’t need to be. And then when the number goes down, I’m doing the right actions in terms of I don’t reward or punish myself with food, my thought work is good, but something… There’s still a piece.

Corinne:

What’s the anxiety thought you have on Sunday night?

Nicole:

Oh, of course I’m going to gain weight because I looked cross eyed on Tuesday. I tell myself things that are not true surrounding my behavior or-

Corinne:

So what do you tell yourself that is true? Are you doing that piece?

Nicole:

I do. I do. So then I write it down in my journal and I say the truth is, and then I write down objective things. I ate according to my plan, I did my doable plan. I’m drinking my water. I’m getting my sleep. These things are true, my thoughts are not. And then I get through it and then the next week it just happens all over again. And is this just like the last caller asked? Is this just practice and one day it’ll click?

Corinne:

Yeah, it will. And then probably just telling yourself like, so you’re doing a really good job. You said you weren’t in the membership, but for all of my members that are [inaudible 00:50:43].

Nicole:

But I’m waiting. March 3rd, I think you said March 3rd.

Corinne:

March 3rd, yes it is. One of the things that… And it’ll still be there when you get there but a lot of my members, we just have so many people going into maintenance that it’s like, finally, I was like, all right, I will create the maintenance program.

Nicole:

Thank you.

Corinne:

But we have a belief worksheet that for all the members it’s in thoughts, 2.0, I believe it’s in the third, it’s in like third lesson. If you go to the thoughts 2.0 and self-study resources, you’ll see the beliefs worksheet. It’s a really good one. But you’re kind of doing it now so I want to just help you out Nicole, is you’re doing the here’s what is true stuff.

Corinne:

One of the things I probably would start doing that a lot of people don’t do enough of is when the thoughts come in, rather than being like, “Oh no, here they are.” I want you to not worry about them and just say like, “This is normal. My brain always acts up a little bit on the night before weigh in, that’s okay.” I want you to start really like basically we’re turning the temperature down on that thinking.

Corinne:

Because one thing that slows thinking, changing thinking down is a belief that a thought is bad. If we believe a thought is bad, that means we’ve attached trueness to it. And if you don’t believe a thought is bad, if you just believe all thoughts are created equally like they’re just here and that our job is just to get really good at hearing them and then we kind of like get the… when we get really good at just listening and listening and listening, you don’t care as much about the thought.

Corinne:

It’s like your thought could just be like, “Wonder if we’re going to gain weight,” and you’ll just be like, “Oh yeah, I always think that on Sunday.” And now you’re not making that thought a big deal. And then the rest of the week, what you do is you realize the thoughts that you’re having, you do the belief work of like, here’s what’s true for me so that I can start teaching my brain we don’t need that thought anymore.

Corinne:

And you just do it every day. You’re just like, “Here I am, killing it one more day. Here’s the things I did. Yay me. This is just who I am. I love who I am and blah, blah, blah.” You do all that work like in the mornings and if you stop caring about every thought that comes in that you think is bad, you notice it removes a barrier for your brain to start releasing some of those thought.

Corinne:

But at the end of the day, if the worst thing that happens is you get a little anxious before you weigh but you do it anyway, you’re still a baller and you’re still a badass, it’s like, “Well fuck, I’ll just deal with a little anxiety. I can do it.”

Nicole:

I love it. I love it. Oh, those are too great. I really appreciate it. And I will be first in line on March 3rd, I’m ready.

Corinne:

All right, can’t wait to see you.

Nicole:

Thanks so much.

Kathy:

Sarah, I know you love my visuals. I have a cool little visual for this thought thing that I came up with yesterday on our team call. So do you all remember… Corinne’s going to laugh at me? You all remember going into the library, the old school library and the card catalog, you pull out little drawer and you’re sifting through?

Corinne:

Are we talking the Dewey decimal system?

Kathy:

Yes I am. But if you all picture that old catalog where you pull out that long drawer that’s got all those cards in it, your brain is that drawer and your thoughts are those cards. And what happens is that card catalog drawer offers you things. It starts throwing cards out that. It’s like spewing cards, spewing thoughts into your mind. There’s no rhyme or reason a lot of times.

Kathy:

Sometimes it’s thoughts that you want, sometimes it’s thoughts that are like, “What the heck!” And I was telling the team, I said, “Those old shitty thoughts, those are on brown cards and your brain is just going to pop one of those right out of that card catalog drawer and into your mind and it’s going to land there. And then you get to decide if you’re going to refile it, toss it in a trash or let it create the mood of the day.” So think about that card catalog with all those little cards jammed into that drawer, that’s your brain and those are all your thoughts.

Sarah:

It’s a great visual, Kathy. I love when you bring it home with something I can actually see in my mind that really helps me with the concrete examples. All right. We’ve got one last question today and it is Nancy. Good morning, Nancy, would you like to unmute and ask us your question?

Nancy:

Good morning, everyone and thank you for the opportunity to first of all, thank you, Corinne for everything you do. I love your program, love your podcast, love you. You’re amazing. I’ll keep it brief because I know we’re a little short on time. My question is I’ve gained and lost a lot of weight over the past three decades.

Nancy:

And at the current state, I’m in a really, really healthy mindset. I’m feeling really good about how I’m approaching… how I live my life, my health, my food choices, my alcohol choices. What I find though is when I get to a good place, oftentimes I will get cocky and I’ll start making not as healthy decisions. And it happens all the time. So every time I get to a point where I’m looking good, I’m feeling good, I just either… I don’t know if it’s self sabotage or just again getting cocky and I’m wondering if you have any…

Corinne:

Well, it is self sabotage because here’s the problem you have. Whenever I feel good about my weight loss, I sabotage myself. It’s that thought. You feeling good, you’re calling it cocky, all of you do this. Kathy, we should do a podcast on this, on like I feel cocky. Because feeling good about your weight loss is not what sabotages you, it’s the idea that if I feel good about my weight loss, I’m going to blow it up.

Corinne:

You’ve attached an error thought to it. It’s like rewarding yourself and saying I’m doing a good job and all that other kind of stuff does not create the result of, let me go eat my face off and kill this momentum. What does kill it is when you do feel really good about your weight loss and you’re getting positive results that you don’t clean up little thoughts like, “Do I deserve? Well, I can do this.” That’s what kills it.

Corinne:

You have to get better at listening for those little pivot thoughts that sneak in. They might be coming in alongside that, but it’s not the idea that you feel good about your weight loss that’s killing you. Otherwise, if you keep hanging onto the story that every time I feel good about my weight loss, I sabotage myself, then your brain is like, “Okay, the next time she feels really good about her weight loss, please go to Kathy’s card catalog, throw out the one that says go eat your face off.”

Corinne:

That’s the problem. It’s the belief that feeling good about your progress creates backward momentum. It is not that you feel good about your weight loss. You have to break the tie between those two. Just when I feel really good about my weight loss, that’s why I’m losing weight. It’s when I’m not onto myself about little things like I deserve this, let’s have a little more, we did so good this week, let’s do this. It’s no, those thoughts are the ones that always kill me.

Corinne:

So now I just need to listen for those and in those moments, when I really want to treat myself, I’ve got to do the work around like, what do I really deserve? What kind of self talk do I need to give myself right now? Like how is saying no to extras right now actually the best thing I can do for myself instead of saying no is going to be a punishment because I’ve been so good? That’s the work to do.

Nancy:

I love it. I love it. I can do that.

Corinne:

That is such a… I’m just going to tell you, Kathy, you write down, I’m cocky because I think that that is something that so many of us believe. And I want you to like… just so that… Let me put my glasses on that so I can read your name Nancy. One thing I want you to understand, and I want all of you hearing, this is such a good note to go out on today, is reason why we believe this is because we’ve always been told being overweight is bad, being thin is good.

Corinne:

And when we’re always told that being overweight is bad, then we make a terrible connection that well I’ve been… What happens to bad people? They get punished, they go to jail, they go to timeout, they get things taken away from them. If you believe being overweight is bad, then you will try to set it up to where you need to feel bad in order to lose weight. And then if you feel good, it’s like, oh wait, something’s wrong.

Corinne:

You’re feeling really good about weight loss, let me go do some stuff so you can beat yourself up again so we can get going one more time. And we want to like… That is what I want all of you to have deprogrammed. You come by honest when like in the ’80s and ’90s in particular, diets were very restrictive, they were very depriving, a lot of us were always taught that like exercise, team no days off, never miss a Monday.

Corinne:

There was a lot of glorifying around weight loss and exercise that if it’s not hurting, you’re not doing it right. And I just don’t think that that is healthy mindset. I don’t think that is the case. There’s a lot to untangle there, but I want you to start telling yourself like I’m not being cocky. Like when I’m telling myself I’m doing a good job, I’m acknowledging how much power and control I actually have over my weight loss life now. And that is a good thing. Like when I’m proud of myself, I deserve that.

Corinne:

Now, if I overeat, it’s not because I was too proud, it’s because I didn’t hear a thought that said, “Hey, a donut would be good right now for this bullshit reason.” And I just want to catch my bullshit reasons now and I want to clean those up, but it will never have anything to do with my self worth. It will never have anything to do with me feeling good about myself and being proud of myself. Those are things I deserve and that I get to have as often as much as I want and only adds value to my life. And I think it’s just important for women, for all of us to make sure that we make that differentiation.

Nancy:

Thank you so much. Love it.

Sarah:

Thank you so much for your questions today, Nancy, that wraps up our live Q&A here. I want to remind everyone we will be back next month on January 18th. We’re switching to the third Tuesday of month. We’re also going to be going on Facebook live instead of Clubhouse from now on. So make sure to follow us on Facebook. That’s facebook.comlosing100podcast, you’ll find Corinne’s page.

Sarah:

And also if you haven’t taken the free course, go to nobsfreecourse.com. That’ll get you on our mailing list and we will notify you of Corinne going live on Facebook every month next year via email. We are so glad that you all were here today and we are wishing you much luck and success in the new year. Anything else Kathy and Corinne before we sign off?

Corinne:

No, I don’t have anything else. I can’t wait to see you all on Facebook. Sarah always says that I get sweaty and preachy on Facebook and that’s why I need to be back there.

Sarah:

You all need to see her face when she’s doing this. So me and Kathy and Corinne, we’re recording so we can see each other. And you all she is ranting today and she’s got all the hand signals and I just think that visual emphasis really gets me going. And I want you to be able to experience that too. And we want you to be able to share this with your friends easier and we’ve just found Facebook live is where it’s going to be the easiest to reach you and the most women.

Sarah:

Corinne’s mission is really to help every woman lose their weight for good and feel as amazing as they deserve. And that’s why we’re moving to Clubhouse just so we can help more and more women. So we are really grateful that you all showed up this year and continue to come and ask questions and we hope that you’ll join us on Facebook live in January.

Corinne:

Y’all have a good one. Thank you.

Sarah:

Bye you all.

Corinne:

Thank you so much for listening today. Make sure you head on over to nobsfreecourse.com and sign up for my free weight loss training on what you need to know to start losing your weight right now. You’ll also find lots of notes and resources from our past podcasts to help you lose your weight without all the bullshit diet advice. I’ll see you next week.