[00:00:00] Maggie: Oh,

[00:00:00] yeah! Good[00:00:10]

[00:00:16] Ryan: morning.

[00:00:17] Maggie: Good morning. Welcome to the podcast. [00:00:20]

[00:00:20] Ryan: Welcome new people from TikTok.

[00:00:21] Maggie: Welcome new people from TikTok. What happened? So we have a huge increase in listeners as of recently [00:00:30] because of a TikTok that we posted and that's exciting.

[00:00:34] Ryan: And welcome.

[00:00:36] Maggie: Welcome to the show. Um, I thought maybe like just really quickly, and I [00:00:40] apologize for those of you who have been listening for like, what is it going to be three years in November?

[00:00:44] Maggie: Yeah. Oh my gosh, that's insane. Um, we could just give a little rundown about my story a little [00:00:50] bit and then we'll get right into the episode. It's going to be a really good episode because we're going to talk about what to eat to lose weight. Everybody wants to know that. Yeah. So, This [00:01:00] podcast, if there's any confusion, because there has been confusion and it makes sense, this podcast was started initially when I was doing keto.

[00:01:06] Maggie: And so it used to have an old name, it, um, you [00:01:10] know, that was the way that I ate. However, the podcast recently changed about a year ago. The name changed. And. The one thing that always remains is that this [00:01:20] is a podcast based on the mindset needed to lose weight, based on the thinking that affects how you feel and the choices that you make.

[00:01:27] Maggie: It's always been about that. However, I just used to [00:01:30] eat keto, so there is a lot of keto content toward the beginning of this. Um, but another thing I want to say is that the way that I work with clients and the way that we talk about things on this podcast [00:01:40] works with any way of eating. So you can be keto.

[00:01:43] Maggie: and join my program and, and everything will work. You can be whatever and listen to this podcast. It's going to be helpful [00:01:50] no matter how you eat. So this isn't telling you to be keto. This isn't telling you not to be keto. It's just, if you see some like, wait a second, why is she talking about keto? I thought she talks more, more about [00:02:00] food freedom.

[00:02:00] Maggie: That's just an example of how people evolve and they change over time. And I have many keto clients. So, um, It's not a deal breaker [00:02:10] for like whether or not you can benefit from changing your mindset around food. And so everything we teach, it's funny, we've been getting reviews for years and years and years that are like, this is not a [00:02:20] keto podcast, this is a mindset podcast.

[00:02:21] Maggie: And the way that people have lost weight by changing the way that they think about what they're doing.

[00:02:26] Ryan: We're very diet agnostic over here. Yeah. I would say.

[00:02:29] Maggie: But [00:02:30] also so supportive for you to eat in whatever way feels good for you. That's what I mean. Yeah. And that's, we'll get into that more in this episode, but I just want to clarify that in case some of you were like, what the hell?

[00:02:39] Maggie: [00:02:40] Like, why are you talking about this diet specifically? It was just more applicable when that was, you know, it was just more of what we talked about when that's the way I was eating.

[00:02:47] Ryan: Yeah. I would say we're, um, [00:02:50] kind of opposed to Eating in a certain way just to, because it's going to get you what you want or get you results or get the scale moving down.

[00:02:59] Maggie: [00:03:00] Yeah. And it's, that's a good example of like the reason why you do things. So like you can eat keto, go for it if you have really good reasons for that, but please don't eat keto just cause you [00:03:10] just want to lose weight. That's, that's where a lot of what we talk about comes down to why are you doing what you're doing?

[00:03:16] Maggie: What makes something diet mentality? What makes following a specific diet [00:03:20] a problem? And it's always going to go back to what are my reasons for doing it? Yeah. So anyways, just wanted to catch you up on that. Um, that's what this podcast is for. It's to show you how to [00:03:30] get the results that you want, get the health that you want, get the body that you want, reach the goals that you have by working on your mindset and your brain and your thoughts.[00:03:40]

[00:03:40] Maggie: And of course lots of applicable, actionable things as well.

[00:03:43] Ryan: Really to get what you want in a way that you couldn't have possibly imagined. Yeah. You know?

[00:03:47] Yeah.

[00:03:48] Maggie: Yeah. Without the suffering [00:03:50] and the. Yeah. Restriction and if there's anything I've learned, because again, I've been doing this podcast for three years.

[00:03:56] Maggie: I've been on my health journey for about five. It's that you don't [00:04:00] have to hate what you're doing and that you think that you have to be so specific like something like keto or something like very specific with lots of rules and [00:04:10] a box. And what I found as I coached more and more clients and as I've walked this path myself is that we were wrong about that.

[00:04:18] Maggie: There are not lots of rules. There are very, [00:04:20] very simple things that you need to do to lose weight, to get healthy, all of that, and that's, that should come as a relief.

[00:04:27] Ryan: Yeah, everyone's looking for a blueprint [00:04:30] to, or an instruction manual to lose weight, and we're here to say that you should make your own.

[00:04:36] Maggie: Yeah. Yeah. I was thinking about that today. I was thinking about how the process that [00:04:40] I teach and what you'll, you'll hear me talk about and what you've probably heard me talk about on this podcast of planning and listening to your body. Like it is very, very simple. That doesn't mean [00:04:50] that it's easy though, but it gets easier the more that you practice it.

[00:04:53] Maggie: But I was just thinking like, I'm so glad that. All I really have to do is practice like a couple things. Like I'm so [00:05:00] glad that that's all the focus has to be. That I don't have to work on like making sure I work out two times a day and making sure I never eat sugar and making sure like this huge list of rules that for most people feels [00:05:10] impossible to sustain over the longterm.

[00:05:11] Maggie: But instead I have to be like, okay, how do I plan in a way that I love what I'm doing? I love what I'm eating. I love this process. I look forward to following my [00:05:20] plan versus resisting it every step of the way. And how do I get better and better at honoring what my body is telling me and the cues that it gives me and the feedback it's constantly giving?

[00:05:29] Maggie: [00:05:30] Your body is always talking to you. How do I get better at those two things? Because if I'm honest, those are the two things that I did to lose my weight and stop overeating. It [00:05:40] was between those things. And I'm glad that I just get to like focus on these small bite sized pieces. When most of us are used to like, what are the 10 rules here?

[00:05:47] Maggie: What do I have to do every day? What do I have to do forever? [00:05:50] The answer is much less than you thought. Yeah. Much less than you think that you need to do. Okay. So let's, let's get into this episode about what to eat to lose weight.

[00:05:59] Ryan: [00:06:00] Yeah. This episode is a little ironic because you, um, you specifically don't tell people, um, What to eat.

[00:06:08] Ryan: Yeah, that is true. You do [00:06:10] not give meal plans. You do not give really specific nutrition Nutrition guidance. Yeah So what exactly are we talking about? Yeah. Like

[00:06:19] Maggie: the [00:06:20] guidelines I give around, like when I work with clients are very broad and very like, you've heard it before, like, you know, prioritizing protein, making sure you're eating.

[00:06:29] Maggie: [00:06:30] I'm more interested though, with my clients, like helping you create a way of eating that feels really good for you and makes it so you're not starving all the time. Like that's the specific in the what to eat to [00:06:40] lose weight. But I want to talk about it from the perspective of when you see people telling you like what I eat.

[00:06:47] Maggie: Like, I'm showing you what I eat [00:06:50] to lose weight? That is not a thing. There is not. And the reason why I want to clarify this is there are not weight loss foods. [00:07:00] So it can get really confusing to people to be like, I eat this to lose weight. Okay. So if I want to lose weight, I have to eat chicken. If I want to lose weight, I [00:07:10] have to eat this way as if we get confused about weight loss equals a certain type of food or a certain list of foods.

[00:07:17] Maggie: And for most people, they'd be like healthy foods, chicken and [00:07:20] broccoli, like weight loss foods. So there's no such thing as weight loss food. I want to just clarify that real quick. There's no magic in a [00:07:30] food. There's no magic in a diet. So core, correlation does not equal causation. And I think that we get this confused.

[00:07:37] Maggie: So if we do keto and we lose weight, we [00:07:40] attribute it to, it was the keto food. It was the food that was keto that I was eating is what made me lose weight. I know that I did this as well. Um, so [00:07:50] there's no magic weight loss food. The way that you lose weight is you stop overeating, you stop over fueling your body.

[00:07:57] Maggie: When we are in a process or when we are in the habit [00:08:00] of constantly over fueling our body, our body carries extra weight, and to get rid of that weight, we need to stop over fueling our body and it's going to return to its natural weight. [00:08:10] Okay, so that being said, I'm not saying that what you eat doesn't matter.

[00:08:18] Ryan: Mm-Hmm.[00:08:20]

[00:08:21] Ryan: Yeah.

[00:08:22] Maggie: So what do you think about that? Because weight loss does not necessarily equal health, which needs to be addressed more.

[00:08:29] Ryan: [00:08:30] Well, you can lose weight eating anything. That doesn't mean you should.

[00:08:32] Maggie: Yes, exactly.

[00:08:33] Ryan: There are consequences to eating crumble cookie for dinner every Friday night. And me personally, I sign up for those [00:08:40] consequences of being a little more hungry on Saturdays.

[00:08:43] Maggie: Yeah. There's like, I mean, What was a quote that I heard? I shared it with in vibe club, but it was [00:08:50] like, no food is bad, but there are foods that can make you feel bad and no food is good, but there are foods that can make you feel good. And I really liked that because it's like, you know, that I preach [00:09:00] no good foods, no bad foods, but that doesn't mean that there aren't some foods that are going to have more nutrition that are going to actually be more helpful for you because they're going to make it.

[00:09:07] Maggie: So you're not starving all the time. They're going to make it easy.

[00:09:09] Ryan: [00:09:10] For me, that's my number one priority. Yes. Is when I'm trying to lose body fat and I'm eating less than I normally do, I'm trying to make it as least [00:09:20] miserable as possible. Yeah. That's my number one goal. Is it miserable

[00:09:23] Maggie: though?

[00:09:24] Ryan: What?

[00:09:25] Maggie: Just with the way that you phrased it.

[00:09:26] Maggie: I just want to clarify. You, you say make it as least miserable as possible. So where is it [00:09:30] on the miserable scale? Do you feel miserable?

[00:09:32] Ryan: No, that's a good point. No, I don't. I don't feel miserable. Yeah.

[00:09:35] Maggie: I mean, I know that. That's why I wanted to clarify.

[00:09:36] Ryan: I'm trying to avoid feeling miserable. Yes,

[00:09:38] Maggie: totally. And you, [00:09:40] that's the thing, is that like you eat certain foods, like you're like, whatever, I'm eating pizza, food freedom, which again, I'm all for, but you eat the [00:09:50] pizza.

[00:09:50] Maggie: When I eat pizza straight up, I feel like I have a brick in my stomach. It, it messes up my digestion. It feels heavy. It doesn't feel good in my body.

[00:09:59] Ryan: [00:10:00] We're not saying don't eat pizza.

[00:10:01] Maggie: Totally not. I eat pizza and I will eat pizza. I will continue to eat pizza. I don't eat it all the time. I don't even eat it often and I don't eat it often.

[00:10:08] Maggie: Not because pizza is bad, but because [00:10:10] pizza doesn't make me feel good. So, uh, that's what, I just want to clarify that, like, there's no magic weight loss food. You don't need to eat certain foods for weight loss. You can eat [00:10:20] blizzards every day, all day, and you can lose weight as long as you're not overeating them.

[00:10:23] Maggie: I do not recommend that. You're going to feel terrible. Absolutely horrible. But, uh, That doesn't mean what you eat [00:10:30] doesn't matter. What you eat totally matters. And I don't want there to be any confusion that food freedom. And I think that's where people like have an issue with mindful eating, intuitive eating, listening to your body.

[00:10:38] Maggie: They're like, well, if I listened to my body, [00:10:40] I would just eat pizza all day, every day. And you wouldn't, if you gave yourself permission to eat pizza all day, every day, you would last like five, six days. And then you'd be like [00:10:50] enough of this.

[00:10:51] Ryan: Yeah. You get sick of pizza.

[00:10:52] Maggie: Yeah. And so that's why, yeah. I know that some people will, in their process with finding food freedom, and when I, when I say that, [00:11:00] when I say that, what I mean is that we're not making decisions based on fear of food.

[00:11:05] Maggie: We're not saying I can't eat that because it's bad. It's bringing back in foods and really listening to your body and asking [00:11:10] yourself, do I want to eat this? Do I like how I feel when I eat this? Does this make me starving after I eat it? There are some foods that's going to like make your urges go up, make your cravings go up.[00:11:20]

[00:11:20] Ryan: Yeah, that's true. Yeah.

[00:11:22] Maggie: So it's, I think the fact of giving yourself permission, what some people will find is you, you will eat like that for awhile. You'll be like, I can have whatever I want. Nothing's [00:11:30] off limits, but you will hit a point where you're like, this is not how I want to live. And for a lot of people, like that's very valuable information to have.

[00:11:39] Maggie: [00:11:40] It can feel to you like you're out of control for a little bit, but that's just because you have all these rules and thoughts around these foods. But you will hit a point where you're like, I don't even want to include this very often. [00:11:50] Um, um,

[00:11:50] So,

[00:11:54] Maggie: did I miss anything with that? No. Okay. So, the things that I want you to pay attention to, so [00:12:00] this, when I work with clients, like Ryan said, I don't tell you what to eat.

[00:12:03] Maggie: A

[00:12:03] Ryan: lot of people have that question too. Yeah, I know. Before they join a program, they wonder if they're going to get a meal plan. They wonder if there's nutrition advice [00:12:10] and,

[00:12:10] Maggie: or they have specific health conditions. And I want you to

[00:12:12] Ryan: tell them why. Yeah. Why is that?

[00:12:16] Maggie: Well, because You need to be taking [00:12:20] accountability for the foods that you put on your plan.

[00:12:23] Maggie: We think it's easier if someone tells us what to eat, yet none of us want anyone telling us what to do. So we're like, I have [00:12:30] this, I want to lose weight. Tell me exactly what to eat that only lasts for so long. I want you to have the tools to be able to do this for the longterm. And that includes you choosing what you put on your plan.

[00:12:38] Ryan: Well, everyone's diet [00:12:40] preferences are so different. How could I possibly know what is the best thing for you to eat? Yeah. And it's

[00:12:45] Maggie: not even just preferences. I mean, a preferences is a huge part of it, but there are people that have health [00:12:50] concerns. There are people that have health diagnoses. And I think the way that I teach it with learning how to plan and learning how to listen to your body is going to help anybody with any [00:13:00] condition, any, whatever, whatever you have going on with your preferences, with, we want to start there because what I see people do is when they do have health concerns, they [00:13:10] try to go into a really strict diet.

[00:13:13] Maggie: Because they think that's what they need to do for their health concern, but they haven't really learned their body. They haven't given [00:13:20] themselves permission to eat foods. They haven't realized what a problem it is to eat certain foods. So what they're doing is they're jumping to the super strict diet saying this is not sustainable at all.

[00:13:29] Maggie: And then going to [00:13:30] the polar opposite way and eating all the things. And I can guarantee you that for whatever that health condition is that you have, that's the worst thing that you can possibly be doing with it. Yeah. So that's why [00:13:40] no matter what I teach, we start where you're at. We meet you where you are and we up level from there.

[00:13:46] Maggie: I think the biggest, the worst place people can get [00:13:50] themselves to is jumping to a place that isn't sustainable for them.

[00:13:54] Ryan: Well, and also you have to think big pitch, big picture here. We're not just, we're not just getting to the goal. [00:14:00] The end line, the, the, yeah, the result, we have to get to the result and then keep the result.

[00:14:06] Ryan: Yes. People, you have to consider that. And if you want to keep [00:14:10] your weight off, you have to take accountability for the decisions you were making with your own nutrition. And that varies from person to person. We couldn't possibly know what is the best for you. [00:14:20] You have to figure that out too. You have to take accountability.

[00:14:22] Maggie: Yeah. And you start where you're at. That's the thing. When I teach planning and I tell people you can put anything on your plan, they still have this diet brain and they're like, what am I allowed to [00:14:30] have? What should I, what am I supposed to have? What should I put on this? And it's like, look at the way you've been eating recently.

[00:14:35] Maggie: Start there. Okay. Like we're going to plan that looks pretty normal to what you've done over the last two [00:14:40] weeks. And then from there you can start up leveling breakfast. You can start, I'm going to add more protein to breakfast. I'm going to stop the snacking after dinner. Like those are tiny little up levels that I totally encourage [00:14:50] you to make after we get.

[00:14:51] a

[00:14:53] Maggie: new habit going, a new habit of making your plan, following your plan, seeing what's working, seeing what's not working. Um, listening to what your [00:15:00] body feels like when it is physically hungry, listening to what it feels like when it has had enough food, and then you can up level the nutritional choices from there.

[00:15:09] Ryan: You say up [00:15:10] level a lot. What does that mean?

[00:15:11] Maggie: It means that you, that's a good question. I'm having a hard time describing it. Who doesn't know what up level means? You take it from the level you're at and you raise it a level. [00:15:20] You make it better. You make it work better for you. Increase it. It's just a little better though.

[00:15:26] Maggie: Yeah, like it's like a ladder step. And what I see is people trying [00:15:30] to jump from who they are now to this ultimate version of who they want to be, who's never hungry, never has a craving, never wants pizza, never craves sugar. That's who I need to be [00:15:40] starting on Monday. And I watch people fail again and again and again because of that, because they're jumping from who they are to who they think they're supposed to be, not knowing that they can see tons of [00:15:50] progress, tons of results if they take a step, not a leap, not a bound, not a jump, a step.

[00:15:57] Maggie: That's what an up level is. So I guess, thank you for [00:16:00] having me define it because to me, I'm just like an up level is like, you just take a step forward and you're like, you know what? I want to reduce my sugar at breakfast. Or I want [00:16:10] to add protein, like each one of those things is a tiny little step in the direction that you do want to go, but.

[00:16:16] Ryan: The people who have tried all the diets and have failed time and time [00:16:20] again will understand that they have to do this.

[00:16:23] Maggie: Yes. Because you, you see so clearly that it doesn't work to just be like, now I'm going to just all these rules. I'm going to start [00:16:30] following them immediately starting tomorrow and you, you can create your own rules.

[00:16:33] Maggie: I don't think people have a good connotation with the word rules, but you can create your own. Like this is what I do. These are the boundaries that I have in [00:16:40] place for me. These and the boundaries come from love. They're not set from restriction or punishment. They're coming from a place of, I love myself.

[00:16:47] Maggie: It's not loving for me to eat this way at breakfast. When [00:16:50] I eat this way at breakfast, I ruin my whole rest of the day. That's not loving. That's not a favor to myself. That's not helpful. So one other thing I want to say about, [00:17:00] I like the difference between listening to your body versus learning your body.

[00:17:04] Maggie: Okay. Listening, I see as what I just talked about with like honoring your hunger, honoring your [00:17:10] fullness, which again, you can do that with any type of food. There's no magic in the food. But once you get beyond that and you're like, okay, I kind of see my, how my stomach feels. I [00:17:20] see what this feels like for me and my body.

[00:17:21] Maggie: Then you get the opportunity, opportunity to learn your body. And what I see learning your body is, is knowing [00:17:30] what vibes with your body. So like you can lose weight eating whatever you want, but you're going to get to a point where you want to focus on your mood or you want to focus on your energy or you want to focus on reducing [00:17:40] cravings and you can do so much of that by the food that you eat.

[00:17:43] Maggie: Yeah. You were just talking about it. It's like he wants to eat cookies. He eats cookies every Friday night. He loves crumble cookies. He's always checking out the flavors, [00:17:50] hyped on the crumble cookies, but he also knows that the next day he's probably going to be hungrier and he might have a headache when he goes to bed that night.

[00:17:57] Maggie: That doesn't mean cookies are bad, never eat cookies. He [00:18:00] wants to eat cookies, but he has it set up in a, in an amount and in a frequency that works with his body. So that most of the time he's not feeling [00:18:10] that.

[00:18:10] Ryan: If I ate cookies every night, it would be a shit show. I would be a train wreck.

[00:18:13] Maggie: You need to get sick of it.

[00:18:14] Maggie: It wouldn't even be like a fun thing to look forward to. So like, [00:18:20] Listening to your body is one thing, but learning your body is where the magic really happens. And that's when you realize, Oh, when I eat this way, I feel really good. Ooh, when I eat that, that, that [00:18:30] doesn't feel super great for me. That's why it's

[00:18:32] Ryan: good to be retrospective too about your diet and your daily planning.

[00:18:36] Ryan: Because if you just go along and you're just eating stuff and you're like, Why isn't this [00:18:40] working? You know, you never actually look at what you're doing.

[00:18:42] Maggie: Yeah. And so in Vibe Club, my coaching program, I, they have a planner that they can either download for free or they can purchase it and we like ship it out to [00:18:50] them.

[00:18:50] Maggie: Um, and there is a planning page, but there's also an evaluation page. The evaluation page is so, so important because it, it walks you through questions and prompts to figure out [00:19:00] like what worked, what didn't work, like how can I make this easier? And that's a good place for you to be paying attention to.

[00:19:06] Maggie: How did this plan actually work out? Not just did I [00:19:10] lose weight, not just did I do what I wrote down, but like, how did it work? How, how did I feel after breakfast? How did I feel based on following a plan that looks like this? And I [00:19:20] do think in time for most people, you start to see some similarities in your planning.

[00:19:24] Maggie: My planning looks very similar from day to day. This week, this entire week, I'm eating the exact same thing for breakfast. [00:19:30] It works for me. You'll start to see patterns and you'll be like, Ooh, I feel really good when I eat a high protein breakfast. I know that that's a rule that I have for myself, but it's not a rule coming from because you have to eat [00:19:40] protein if you want to lose weight.

[00:19:41] Maggie: It's coming from a place of when I eat this way, I feel really good. And that's why I'm, that's the way that I make most of my decisions. Okay. So make sure when you are [00:19:50] planning, you do take into account. health issues, diagnoses, those kinds of things. That is important, but also remember, start where you're at and then [00:20:00] again, take one step forward, up level from there.

[00:20:03] Maggie: But that's the reason what I teach works with any way of eating. Cause you can follow what I teach with the planning and the hunger and the fullness and everything. [00:20:10] And to be keto or you can follow it with PCOS, but you're going to have some specifications that may be more particular. I've had one on one clients.

[00:20:17] Maggie: I've had clients in my group program that they find that when they [00:20:20] eat anything with wheat in it, it bloats them up. They feel terrible. It like that's not a favor to you. So while you do have the food freedom to eat whatever you [00:20:30] want, when you eat that, you feel like ass. That's not a favor. That's not a favor.

[00:20:34] Maggie: That's not doing something good for yourself. That's not planning from a place of love. So I find that when we give ourselves the food freedom, we [00:20:40] say you have unconditional permission to plan and eat whatever you want. That gives you the ability to plan that stuff, eat that stuff, and then be like, I don't want, I don't want that.

[00:20:49] Maggie: I don't [00:20:50] want this bloating. I don't want this headache. I don't want this inflammation. But it's easier to. to notice that and get that feedback when you give yourself that permission. Because when we're [00:21:00] eating stuff or not eating stuff with rules, there's always going to be this aspect to it of like, it's off limits.

[00:21:05] Maggie: I'm not allowed, which makes, drives up the desire to want it more. We want to [00:21:10] remove that desire and instead get to a place where we're like, I like when I, how I feel when I eat this. I don't like how I feel when I eat this. Therefore I will not be eating this frequently. I will be eating it maybe once a [00:21:20] month because I still love it.

[00:21:21] Maggie: It just doesn't love me back. Like it, it doesn't, my body doesn't vibe with it a ton, so it's going to be very limited. And then that reduces the binging and overeating on [00:21:30] that stuff. Yeah. Okay. So supporting your body is important. I hope we've covered that just because you have food freedom, just because you can eat anything that you [00:21:40] want does not mean that you

[00:21:40] should.

[00:21:42] Ryan: Doesn't mean you shouldn't.

[00:21:43] Maggie: And that weight loss happens when you're, when you stop overeating. So like that should be the focus and I love that [00:21:50] because I feel like it gives me a lot of freedom. Like I'm like, it's

[00:21:52] Ryan: just so nuanced from person to person. You have to learn to experiment. Like for me, I [00:22:00] have eaten crumble cookie every Friday night.

[00:22:02] Ryan: I know that's the amount that I want to eat it and I eat it in place of dinner. It's so crazy. [00:22:10] I never thought of doing that before, but. I am trying to lose body fat and the scale is going down at about a pound, pound and a half per week,

[00:22:17] Maggie: which is like ideal slash high [00:22:20] for

[00:22:20] Ryan: chef's kiss. So it's like the perfect, it's the perfect, if I lost faster, it would be not good.

[00:22:25] Maggie: Yeah. And then for the rest of the week, for the most part, you're eating in a way that feels really good to you, [00:22:30] fuels your body, helps you lose body fat.

[00:22:32] Ryan: Guys, I'm eating a shitload of protein. Yeah. Like it's, it's what just keeps me full throughout the [00:22:40] day. Like if, yeah. I would highly recommend, if I'm going to tell you what to eat at all, look at how much protein you're eating and probably eat a lot more.

[00:22:49] Ryan: [00:22:50] Yeah. And find, find ways to make the protein delicious. Like you're like, Oh, I can't wait to eat that. Yeah. Because if you're, if you're trying to [00:23:00] grill chicken breasts and it's dry and you don't like it, obviously like you're gonna, you're gonna hate what you're doing. Yeah, you know what I mean? I just think like we have we have our go tos.

[00:23:09] Ryan: We have that salmon [00:23:10] that we put in the air fryer Yeah, we have meals that we make every week. It's so moist and crispy on the outside It's like we look forward to it every week I put chicken breast in the sous vide and it makes it like so [00:23:20] juicy and tender and it's hard to get chicken breast Juicy and tender, but I don't get burnt out on it.

[00:23:24] Ryan: It's important to find these ways to to to make what you want to do [00:23:30] work for you and to make it sustainable and enjoyable.

[00:23:32] Maggie: Yeah. And to make it easy. And it's

[00:23:33] Ryan: little things. Don't just assume like chicken breast is always dry. Yes. You know what I mean? Because I did.

[00:23:38] Maggie: Yeah, I did. You [00:23:40] have to like, when it comes to protein, what kind of protein do you like?

[00:23:43] Maggie: And also when we talk about the reasons why we're doing things, eating protein to lose weight or like having these [00:23:50] shitty reasons for doing it are not ideal. Having the reason of eating protein Having the reason of eating protein so that you aren't starving all the time [00:24:00] is ideal. And it's a different reason, and it's a better reason, and it's a more compelling reason.

[00:24:06] Ryan: Yeah. It's very, very compelling.

[00:24:09] Maggie: You will hear us talk about [00:24:10] that a lot because it's like the thing that we do normally isn't a problem. When it comes down to like, do we do this thing or do we not do this thing? What makes it a problem is why are we [00:24:20] doing it? So that's why I encourage my clients so much to check in with diet rules, diet thinking, diet.

[00:24:25] Maggie: What is my diet brain leading this choice? Because it's like, I don't know, skinny people eat lots of protein. Like [00:24:30] that's not a good reason. It's not a good, it's not going to be a good enough reason for you to figure out how do I make this delicious? How do I, if you don't have a good relationship with healthy food, food, high in protein, [00:24:40] whatever, You probably just need to find a different way to cook it.

[00:24:43] Maggie: You know what I mean? That kind of food that's nutrient dense, like take the dieting and the skinniness and the weight loss out of it. [00:24:50] It is good for your body. It's supportive to your body. It's supportive to your energy levels. It's supportive to your fullness. It's supportive to your, yeah, your satiety.

[00:24:58] Maggie: Very valuable. [00:25:00] stop planning from the diet brain and instead like check in with those reasons, pay attention to how you feel when you eat it and you can be like, Oh no, when I eat that way, like I'm not starving after dinner. That's a [00:25:10] huge win and a very compelling reason to keep it up.

[00:25:12] Ryan: It doesn't make me snack after dinner.

[00:25:14] Ryan: You know what I mean? Like, Stuff like that is really good reason.

[00:25:18] Maggie: Because if you eat foods that, [00:25:20] like, maybe aren't super nutrient dense, whatever, and then it makes you starving and feel terrible, like, when you're paying attention to that, you will naturally veer away from it. You'll be like, [00:25:30] I don't want to keep recreating that.

[00:25:31] Maggie: And you will find that the frequency of it stabilizes. The amounts Stabilize. It's not, there's [00:25:40] no need to binge eat it when you eat it in moderation and you really pay attention and you're like, Oh, that made me sick. That made my stomach hurt really bad. The decision [00:25:50] starts getting made for you. So instead of having to strong arm yourself and force yourself to stop eating sugar, you'll eat it and you'll be like, Oh, you know what?

[00:25:56] Maggie: The frequency here about twice a week. Yeah. The frequency maybe every other [00:26:00] week. Just based on how my body responds, that feels good for me. And so, and also know when it comes to the difference between people, it's going to look different from person to person. The way you eat, [00:26:10] what you like, the amounts, the frequencies, all of that varies.

[00:26:14] Maggie: Which is why I don't tell you what it is.

[00:26:15] Ryan: Which is why you need to start becoming more accountable to your [00:26:20] own nutrition plan.

[00:26:22] Maggie: Yeah. If I didn't think this was what was going to be best for you over the long term, I'd give you a meal plan, you know, but like I want you to get to a point where [00:26:30] you have that trust in yourself to be like, I know what I like, I know what's important to me.

[00:26:33] Maggie: I know what I value and I put that shit on the plan. I've never, I [00:26:40] don't know, maybe I'm just someone like meal plans would never work for me. I just would never be able to do it. I like, I eat like a toddler a lot of the time. Like I, there's always bell peppers on the plan. I'm just not, I'm not interested, [00:26:50] you know?

[00:26:50] Maggie: So like I, I want you to see that there is a major value and freedom in you being able to plan foods and be like, I love this. I look forward to it. My clients say that all the time. And when I get them on coaching calls, [00:27:00] they're like, I love this. love what I'm eating. I love my plan and I'm sorry you're always, you're always just beating the devil.

[00:27:07] Maggie: I know. And I won't stop. Most people [00:27:10] don't connect that to weight loss at all. It just does not feel like something that belongs in. And what I'm here to tell you is that it does belong in it. And it's the reason that you'll be able to sustain your [00:27:20] results. I don't want you losing your weight and having to like re lose it again.

[00:27:23] Ryan: Yeah. Because that's not success.

[00:27:25] Maggie: No, that's, that's, you're, you're not going to be happy with that result. So hopefully that [00:27:30] was helpful when it comes to what to eat to lose weight.

[00:27:32] Um,

[00:27:35] Maggie: we'll see you next week.

[00:27:35] Ryan: Have a good [00:27:40] [00:27:50] week.

‍