[00:00:00] Maggie: [00:00:10] Welcome to the podcast.

[00:00:16] Ryan: Happy Sunday.

[00:00:17] Maggie: Sunday.

[00:00:18] Ryan: It's Sunday when we're recording [00:00:20] this.

[00:00:20] Maggie: You're just, you know, we're fine. We're falling into a groove. It looks like we're going like every other. So that's good. And then this week was just looking busy. So we're like, let's just do it on Sunday. So [00:00:30] our kids are babysitting themselves and we are here with you.

[00:00:34] Ryan: Yep. What are we talking about today? Sunday.

[00:00:37] Sunday.

[00:00:38] Maggie: I think something that has [00:00:40] been coming up for a lot of my clients and I think that a lot of people struggle with is like what to do when they're eating out, when they're going to restaurants, when people invite them places. [00:00:50] This

[00:00:51] Ryan: isn't just a now thing.

[00:00:53] Ryan: This is a revolving door question that people are constantly having. Yeah. How do I eat at [00:01:00] restaurants? I'm going, I don't know what's on the menu. I don't know. I can't plan ahead. Yeah. Yeah. I think it

[00:01:06] Maggie: throws them into a stress response, to be honest, which is [00:01:10] funny and not funny because it's like so much of the work that I do is like helping you enjoy your life while you lose weight.

[00:01:17] Maggie: And if we can't enjoy like last minute [00:01:20] invites or eating out at restaurants, and that just makes us panic. Like I can't have my goals if I'm eating at a restaurant, then [00:01:30] yes, that's it. That, that's, that ain't life, okay? You gotta

[00:01:32] Ryan: know how to handle it. Everyone's gonna go to a restaurant at some time, at some point.

[00:01:35] Ryan: Even after you've lost your weight, you will be going to restaurants. Yeah. You [00:01:40] need to learn how to handle that so you don't end up back where you are.

[00:01:44] Maggie: And it shouldn't stress you out. I want you to have fun. confidence around those decisions. Because here's [00:01:50] the biggest, here's the biggest problem is that most of the time people aren't actually asking like, what do I do at restaurants?

[00:01:56] Maggie: They're more so feeling like [00:02:00] it just throws them into all or nothing. Honestly, it just feels like I can't possibly plan. Everything at restaurants is so high calorie, so I may as well not make a plan. And then we all know what that leads to. It just [00:02:10] leads to all the chips and queso and first, second, third courses.

[00:02:13] Maggie: And so we want to talk in this podcast about how to create confidence around going to restaurants so that it doesn't. [00:02:20] Stand in the way of the goals that you have. Right. So what's the first thing?

[00:02:23] Ryan: Before we get into the first thing, can you turn that heater off?

[00:02:26] Maggie: Ah. [00:02:30] It's funny because the heater is kind of like a comfort thing for me that shouldn't surprise you at all.

[00:02:34] Maggie: Like that low level humming, like I'm more uncomfortable now, but fine.

[00:02:37] It's

[00:02:38] Ryan: for the audio. [00:02:40] My audio dude over there. First thing, first thing is I would say, uh, this is what I used to do on, uh, for our date nights. Yes. I used to like [00:02:50] try to eat as little as possible all day cause I knew I was going to a restaurant.

[00:02:53] Ryan: Yes. And I would show up to the restaurant starving. I

[00:02:54] Maggie: hate that for you. Yeah. Yeah.

[00:02:57] Ryan: And what would I do? Because I showed up starving. [00:03:00]

[00:03:00] Maggie: Overeat. Yeah. Just eat your ass off. And so it's like, please stop trying to like gather all your calories for the day to like bring them to dinner. It's like, you're not [00:03:10] going to enjoy that meal anyways if you eat so much that you leave.

[00:03:14] Maggie: Feeling sick. Like, there were times when you would come home and you'd be laying on the bed and you're like, Ooh, I overdid it. I really [00:03:20] pushed it. And it's like, okay, you ruined your date night. Like, you ruined the outing for yourself. I had a great time. But you get home and you're just like, shouldn't have done that.

[00:03:28] Ryan: I mean, in the moment when I was like, [00:03:30] Oh, mom, mom, like checked out, it's overindulgent in the moment. And I was enjoying it in the moment. But it's like, after the fact, I'm laying on the bed, [00:03:40] my stomach is expanding so much that I feel uncomfortable. Yeah. It's that

[00:03:45] Maggie: short term pleasure for like a more longer term pain, and you also had to deal with that [00:03:50] pain during the day, too.

[00:03:50] Maggie: It's like, you're not eating all day so that you can save up those calories so that you can overindulge at night, and then you end up sleeping really crappy and feeling like you can't move for the rest of the [00:04:00] night. I just feel like, I have the same advice when it comes to trips, when it comes to, Holidays, stop starving yourself all day so that you can really get it all [00:04:10] in at night.

[00:04:10] Maggie: Like that's, the longer you're at this process, the more you're like, Oh, I don't even want that. I don't even enjoy that. I don't want to eat until I'm stuffed. I think I do. I think I want to have all the things, but [00:04:20] even now I do have all the things. I just don't have a double serving of all the things.

[00:04:25] Maggie: You can enjoy what you want without overeating it. Eat. Breakfast. Eat. [00:04:30] Protein. Eat throughout the day. Stop feeling like you have to overcompensate through the day. It's

[00:04:36] Ryan: a bad strategy. You think it's a good strategy. It's not. It's a bad strategy. [00:04:40] Yeah.

[00:04:41] Maggie: It just leads you to feeling crappy and then you wake up and it's Monday and you're like, oh, I feel really crappy and it just, it just keeps you stuck in a loop that you don't want to be in.

[00:04:49] Maggie: I promise you. [00:04:50]

[00:04:50] Ryan: When I overeat a lot of dinner, I sleep so bad. I know. Me too. My readiness, it's like my aura ring tells me I'm sick.

[00:04:59] Maggie: And [00:05:00] you are kinda, you like stick to your stomach. Yeah. My body's like trying to process

[00:05:03] Ryan: all this food while I'm sleeping. It's like, dude, you're not gonna get the sleep you need.

[00:05:06] Maggie: Yeah. And I don't eat within like about two hours of going to bed. I try my [00:05:10] best 'cause it really affects my deep sleep. But even if I overeat two and a half hours before bedtime. Yeah. And I eat a ton and it's two and a half hours before I even go to [00:05:20] sleep. My body's like, yeah, it doesn't matter. You overdid it and now I'm going to take the first three fourths of your night trying to bring your heart rate down because we've got to process all this food in your stomach.

[00:05:29] Maggie: So like, it's not [00:05:30] good. It's not a good strategy and it's going to backfire. Yep. Either immediately or soon.

[00:05:36] Ryan: Next tip.

[00:05:38] Maggie: Is ordering what you want. [00:05:40]

[00:05:40] Ryan: Yeah. So, this is basically speaking to the people who are like looking at the menu before and like trying to find the [00:05:50] lowest calorie thing on the menu. Yeah.

[00:05:51] Ryan: You're gonna get a salad, hold the dressing, you know, stuff like that. And then

[00:05:56] Maggie: binge when you get home. You know, like,

[00:05:58] Ryan: well, the, the [00:06:00] hardest part about that is you're watching everyone else eat what the hell they want. Yeah. And you're trying it's so unfair.

[00:06:05] Maggie: And everybody else gets, and what we, what we don't mean by order what you want [00:06:10] is like go for the most unhealthy.

[00:06:11] Maggie: I think the problem is when we think there's a right option and a wrong option. There's the good, the good choice and the bad choice. There's just choices and you have certain [00:06:20] goals and your choices from week to week, wouldn't you say they vary? Yeah. Yeah. Like, you do have a very big focus on protein based on the goals that you have, and I do too.

[00:06:27] Maggie: And sometimes I'm like, you know, what's going to be [00:06:30] like a higher protein option? And other times I'm like, literally, what do you want? Get whatever you want. Because I know whether I'm getting the protein or whether I'm getting just whatever it is that I want, maybe it's pasta, [00:06:40] maybe it's a chimichanga, I'm not going to overeat it.

[00:06:43] Maggie: And that's always going to be the most important thing.

[00:06:46] Ryan: Yeah, you're skipping ahead here.

[00:06:47] Maggie: I know, but I've, you know, It's what I want to say. [00:06:50] Because when people are like, order what you want. Okay. It's the same thing when it comes to listen to your body. What do people hear? Oh, order what I want. I want a margarita.

[00:06:57] Maggie: I want the full, the full thing of queso. I want [00:07:00] an appetizer. I want a soup. I want an entree. I want a dessert. That's what I want. Okay. You have to, Um, what do you want overall? How do you want to feel? What's the [00:07:10] experience you want to have? Take all those things into account and know that there isn't a good choice or a bad choice.

[00:07:15] Ryan: I always like to ask the question is like, what do I want that also serves my goals? Because you can have [00:07:20] both.

[00:07:20] Maggie: You can have both. And alongside that, I also want you to know it's okay to just get you get what you want and it has four grams of protein. That is okay sometimes. [00:07:30] I love the idea that you can pair your Doritos with cheese.

[00:07:34] Maggie: to make it more satiating, or you can just eat some fucking Doritos. Sometimes. It doesn't matter. There [00:07:40] isn't a right or wrong choice. There's just, what do I want here? And so when it comes down to order what you want, don't just think about what do I want off the menu. [00:07:50] Consider, take it a little bit more broad.

[00:07:51] Maggie: Do you just want to eat for pleasure tonight? That's okay. Do you want to eat and focus on protein? Okay, cool. Get the salmon. with the rice [00:08:00] pilaf. Amazing. Order what you want, but take it a little bit more wide and know that there isn't a right or wrong choice. And again, later on, we'll get into the main thing to listen [00:08:10] to.

[00:08:10] Maggie: But

[00:08:12] Ryan: yeah, next thing I have here is prioritized protein. I would, you know, that's always, it's always going to be a tip that I have.

[00:08:19] Maggie: Yeah. [00:08:20] And that's just going to come down to satiation and feeling good and not feeling whatever. And that's take it or leave it. I really want to like [00:08:30] do that or don't do it.

[00:08:32] Maggie: But there's not a right or wrong choice Prioritizing protein is going to have all the benefits that we've been talking about for the last three fucking episodes. Okay, [00:08:40] but It's helpful. It's helpful. If you're like I do have goals. I do have weight loss goals. I don't want to Eat beyond dinner. I'm not interested in getting dessert.

[00:08:49] Maggie: I'm not [00:08:50] interested in eating later I want to prioritize protein so that this ends here, you know, I

[00:08:54] Ryan: think yeah, I think Um an important caveat is like [00:09:00] don't prioritize protein if it's not what you want

[00:09:03] Maggie: Yes, don't prioritize protein because you should. Because Ryan said so on the podcast. I should be. [00:09:10] I just coached a client on this.

[00:09:11] Maggie: Whenever you

[00:09:11] Ryan: find the protein that you want to eat. Yeah, if that's what you

[00:09:15] Maggie: want. Yeah, like.

[00:09:17] Ryan: These, those lollipop gam wings, a prohibition that we [00:09:20] get. Probably loaded with protein. So much protein and they're so good.

[00:09:24] Maggie: Yeah, I'm not like eating those being like, good job, Maggie, you're eating a lot of protein.

[00:09:28] Maggie: I'm like, these are so bomb dipped in blue [00:09:30] cheese. Like, and it's super cool that I can have both. It's super cool that I can be like, this is good, but we also get the poutine. Freaks, okay, right? [00:09:40] So it's, it's just about finding balance. Remember that. Don't do any of these things because you feel like you should do it.

[00:09:47] Maggie: And I should, I should get a side [00:09:50] salad. I should prioritize protein. I should think about what's the most protein I can get. Remember that that can also come from a dieting mentality. If you believe it's what you should be doing, if you want to lose weight. [00:10:00]

[00:10:00] Ryan: There's no faster way to, to then to get yourself off the rails than to Making be making those food decisions from a place of I should be doing this.

[00:10:08] Maggie: Yeah, which is your diet rules [00:10:10] Yeah, everyone knows that I give you a week. Yeah

[00:10:13] Ryan: before you're eating everything.

[00:10:14] Maggie: Yeah And that's generous of you, actually. [00:10:20] Don't focus on the shoulds. It's always going to be helpful.

[00:10:24] Ryan: Yep.

[00:10:25] Maggie: Okay. Number four is to eat slow and to savor it. [00:10:30] Enjoy it. Very important.

[00:10:32] Ryan: You have to do number one in order to be able to do this, too.

[00:10:36] Maggie: You can't savor it if you're eating quickly because your brain and your [00:10:40] stomach just don't even have enough time to communicate. If you show up

[00:10:41] Ryan: starving, you're not going to be able to eat slow.

[00:10:43] Maggie: Oh, you mean literally number one?

[00:10:44] Ryan: Yeah. Yeah. You can't, if you're starving, you're going to eat way too fast.

[00:10:49] Maggie: Well, [00:10:50] and that, I know we're talking about eating at restaurants, but that applies daily too. Like when you make yourself too hungry, when you eat when you're starving instead of eating when you're hungry, you [00:11:00] overeat. It's just, it's not helpful. So don't show up starving and then eat slowly. Enjoy it. Put your freaking fork down.

[00:11:08] Maggie: Like, take a drink of [00:11:10] water, have a conversation,

[00:11:12] Ryan: be there. So something about what I've been doing lately is I've just been chewing a little slower and like taking deep breaths while I'm doing it. Hi [00:11:20]

[00:11:20] Maggie: guys, I wanted to let you know real quick about a free mini course that I just launched and it is called Diet Rehab.

[00:11:25] Maggie: If you are tired of dieting and can't seem to stick to anything long term [00:11:30] and you're over that restrict and overeat cycle, this course is going to help you get on the right path. It covers how to start making a plan in advance so that you can eat foods you love while [00:11:40] honoring the commitments you made to yourself.

[00:11:42] Maggie: It will help you start taking action toward the process I teach for weight loss and food freedom because you do not need to start another fad diet. All you do need to [00:11:50] do is begin the process of learning how to stop emotionally overeating. There is no magic in a special type of food or diet, but there is magic in listening to your body and solving the root [00:12:00] problem of why you're overweight.

[00:12:01] Maggie: The link is in the show notes, or you can go to the link in my bio on social media. When you are in that starving state, You're going to experience [00:12:10] stress in your body, and when you experience stress in your body, you're going to try to eat to solve that stress, and you're going to eat quickly, and you're going to eat to try to like calm everything down.

[00:12:18] Maggie: It's not helpful. And I want [00:12:20] to also add that this is especially true when you're eating out with people. I have coached so many women on the drama on going out, and that's what I want to talk about specifically with [00:12:30] this one, which is you're in a group of people, maybe you haven't been out for a while, maybe you have social anxiety, maybe just being around these specific people, you know, you're a little.

[00:12:38] Maggie: Amped up. You're a little wired [00:12:40] and there can be discomfort around those experiences because you're done eating and everyone's still eating or people are pushing you to keep drinking or there's just trauma that comes [00:12:50] with being around other people.

[00:12:51] Ryan: It's, uh, that's a really good point because there's something about the social aspect, whether it's negative or positive in terms of the social interactions, you have anxiety, [00:13:00] social anxiety, or you're just letting loose, having fun with friends, like the social aspect of it does something.

[00:13:07] Ryan: That makes you want to partake. [00:13:10] Yeah. What is that?

[00:13:12] Maggie: I, I honestly think it's, I think it's just your nervous system being activated. I do like, even on the positive, even [00:13:20] on the positive, I feel like you're a little bit ungrounded, you know? Yeah. I do feel like even when you're trying to let loose, you're really having a good time.

[00:13:27] Maggie: Or are you trying to relax your system? [00:13:30] Because everybody's all hyped and everyone's having a like, you know, so there's the excitement and then there's the anxiety, which both of those things just feel like flight mode in my body. They just feel like, oh. Okay, what's [00:13:40] everybody doing? What's everybody getting?

[00:13:41] Maggie: Did I say something weird? Why is everyone still eating? I'm done. Like, there's a lot of overthinking and I do think our body is in a stressed out state.

[00:13:48] Ryan: What do you do?

[00:13:49] Maggie: You have [00:13:50] to just be. you have to prep, you have to stay aware while you're there. And that's what, that's the number one thing I coach on.

[00:13:55] Maggie: When one of those concerns comes up, it's like, you are going to have to try to [00:14:00] stay in your body because that's not what you're going to want to do.

[00:14:02] Ryan: So you want me to meditate while I'm at this restaurant?

[00:14:04] Maggie: I didn't say meditate. Staying in your body is different than meditating. It, we drink to bring things [00:14:10] down.

[00:14:10] Maggie: We eat to bring things down. We keep eating to Just like keep myself busy because it's so uncomfortable for us to be like this and to be like, so how's work going? Instead, we're just like chips and salsa, chips and [00:14:20] salsa as if that, if that helps. I think that's the biggest like social situations aren't necessarily challenging other than the fact of everything we're thinking and how we're [00:14:30] feeling the whole time.

[00:14:32] Ryan: I mean that's, that's a whole other podcast. It

[00:14:34] Maggie: probably is, yeah. It's, it's just something to be aware of. When I coached someone a couple weeks ago on this, I, we talked [00:14:40] about certain nervous system techniques that she can do before she goes out. You want to be grounded, and sometimes you need to excuse yourself and go to the bathroom and [00:14:50] just like, Take deep breaths or shake your body out.

[00:14:53] Maggie: There are things that you can do which kind of sound ridiculous, but it also kind of sounds ridiculous that like I can't stop eating chips and queso when I'm in a [00:15:00] group of people because I'm so uncomfortable. You know, it's like that's something that I'd rather go and like take some deep breaths in the bathroom and be like, okay, like I can feel myself getting a little bit ungrounded here.

[00:15:09] Maggie: I'm like [00:15:10] feeling very anxious. I'm feeling like I want to just get home and be in my bed, which is common for me. I'm like around groups of people. I'm just like, I just want it to be back to normal. to I just want to be in my [00:15:20] bed. I like I'm ready to come down from this. So it takes that awareness which is required also while being mindful while you eat.

[00:15:26] Maggie: It's being willing to finish your food and like push your plate [00:15:30] away and allow everyone to keep eating.

[00:15:31] Ryan: You know what helped me last night? What? We had a, we had family over for a birthday party. Yeah. And there was all kinds of food. Yeah. There was cake and I could [00:15:40] have overeaten or not. What I do in these, what I have done and what I did last night in this situation is I went to, I went to after [00:15:50] the party was over and I, I like visualized in my body, like I did what I said I was going to do.

[00:15:55] Ryan: And then I also visualized, I did what I didn't say I was going to do. [00:16:00]

[00:16:00] Thank you.

[00:16:02] Ryan: just kind of visualizing that and being in on the positive one, being, being proud of myself, kind of helped me get through it. Like, I would much [00:16:10] rather have followed what I said I was going to do, uh, during this party and feel proud than disappointed.

[00:16:16] Maggie: Yes. And that's one of those, what discomfort do you want [00:16:20] to choose? Yeah. And it's like, you can choose the discomfort of being like, I'm not going to have the cake because I didn't plan it and it's not what I want. And I'm not going to keep eating just because all the food's here and I'm uncomfortable.

[00:16:29] Maggie: That [00:16:30] is uncomfortable. But it's also uncomfortable eating all that food to solve for this discomfort and then being like, cool, I guess you can't go to parties then because you can't control yourself. Like, that really feeds [00:16:40] into an unhelpful narrative of you and what you're capable of. So it is good to go.

[00:16:44] Maggie: Go to both places. And sometimes, dude, you'll go to that place and you'll be like, yeah, I don't think I care. [00:16:50] Regardless, I want you making an intentional choice. If you go to both places and you're like, you know what? I, we got like that nothing bundt cakes. I've never had that before and I don't really like cake and I had a piece [00:17:00] and it was really good.

[00:17:00] Maggie: So like maybe in the future I would be like, you know, I'm not really a cake person. I don't really plan on having dessert. And then someone brings a nothing bundt cake and I'm like, You know, I actually really enjoy those and I don't eat them very [00:17:10] often. Not on my plan, I am a little bit full. I'm just going to go ahead and have the cake.

[00:17:14] Maggie: But I chose that. I didn't eat because I was so uncomfortable. I didn't eat from a reactionary place. I ate [00:17:20] because I looked at both of my options. I looked at how I would feel the next day with both of those options and I was like, yeah, it's worth it to me and that's okay. Yeah. That's fine too.

[00:17:27] Ryan: It's so nuanced too because you can, you can, [00:17:30] you can choose to go off plan and own your decision.

[00:17:33] Ryan: Yeah. And accept that you're not going to do what you said you were going to do. And also, Accept that you're not going to [00:17:40] be disappointed in yourself the next day because I owned this choice

[00:17:42] Maggie: because I chose I think the most painful thing is these choices that we don't feel like we're making like we're so it was such a like I don't even [00:17:50] know what happened though.

[00:17:50] Maggie: I want you to I want to help you reduce those choices to where you're like I looked at my options. I weighed them out. And I, this is what I chose, and I'm not gonna, I'm not gonna beat myself [00:18:00] up about that because I, because I took the time to pause. That's all I want you to do. I just want you to put some space in between what you want to do and doing it.

[00:18:07] Maggie: Put that space and then be like, okay, [00:18:10] let's play this out a little bit. I'm sure, how long did it take you to go to both of those places? I'm curious, in your head. Because you did it around a bunch of people, right?

[00:18:16] Ryan: Thirty, uh, Kind of beforehand. [00:18:20] Okay. Like 30 seconds.

[00:18:21] Maggie: 30 seconds. 30 seconds of just being, okay, we do this and we eat because I might be uncomfortable.

[00:18:25] Maggie: There's going to be a lot of chaos. Lots of kids running around. Lots of conversations. I eat the food. I don't eat [00:18:30] the food. All right. We're just going to stick with the discomfort of not eating the food. And now how do you feel today?

[00:18:35] Ryan: So happy that I did what I said I was going to do.

[00:18:37] Maggie: Yeah. You would have regretted it.[00:18:40]

[00:18:40] Maggie: Yes. Yeah. And that's just good to know.

[00:18:41] Ryan: And you know what? Another point, another good point to make is, is I've been through the regretful path so many [00:18:50] times that I know it's not worth it. And it's like,

[00:18:57] how

[00:18:57] Ryan: do I explain this? You have to experience them. [00:19:00] I can't, me just telling you that isn't going to all of a sudden make you know it.

[00:19:05] Ryan: Yeah, you part of this process is actually your own experience. [00:19:10] It's

[00:19:10] Maggie: overeating It's like overdoing it and then being like how many more times do I want to try this? We keep trying it and it's not working I don't think it

[00:19:16] Ryan: could be it could be more though in order for you to actually you [00:19:20] may not be there yet You know, yeah, and that's not a problem with you.

[00:19:24] Ryan: That's just you're just going through the process

[00:19:28] Maggie: That's how the process works. We [00:19:30] overdo it, we underdo it, we, you get sick of it, and at a certain point you're like, you can really see where it ends. Because for a while you're like, oh, I don't know, I just don't really, [00:19:40] like, I can't see into the future, I don't think into the future, I don't wonder how this will affect me tomorrow, I don't go there.

[00:19:44] Maggie: I'm hoping if you listen to this podcast or if you work with me, you know that it's important to go there and to be like, let's see what, [00:19:50] Let's stop looking at the next five minutes and let's start looking at the next five days. Is this the choice that I want to be making? Can I stop for a second and see the version of me tomorrow morning?

[00:19:59] Maggie: How [00:20:00] does she feel about this? Yep. Takes me 30 seconds. I'm like, she doesn't want to do this. She we're going to be disappointed. Whereas the other version of me is like, it was totally worth it. You don't want to [00:20:10] do that. And then we come back to reality and we make a choice. Like 30 seconds. Give yourself a 30 second pause to choose on purpose.

[00:20:16] Ryan: And I did that with our vacation too. I ate off plant for 10 days. Yeah. And [00:20:20] it was, it was worth

[00:20:21] Maggie: it. And just no regrets. So this isn't black and white. And I think people hate that. I think they hate that I'm not just like, how do I [00:20:30] eat at restaurants? Order something with 40 grams of protein. Make sure that you get greens as a side.

[00:20:33] Maggie: Like, you're not going to get that. No, it doesn't help you because it doesn't, Take into account real life. And that's the number one thing I'm trying [00:20:40] to do is how do we do both? Because there's nothing worse than having events like the one we had last night and being in blackout mode because you just overeat.

[00:20:47] Maggie: And now instead of being with the people around [00:20:50] you, you are thinking about how you just screwed up the whole day and now the week is getting off on the wrong foot and like you're not even there. And I want you to be able to enjoy the experiences and the events and the [00:21:00] times with the people around you without obsessing about food and overeating.

[00:21:05] Maggie: Okay. And then fifth and final, listen to your body. [00:21:10]

[00:21:11] Ryan: You can't do that.

[00:21:14] Maggie: Are you going back to number one again? Looping back, you can't do that if you show up starving.

[00:21:19] Ryan: No, you can't [00:21:20] do that if you're in your head about all the social interactions. Yes. You're not listening to your body. You know,

[00:21:26] Maggie: we get really heady and we start really [00:21:30] overthinking.

[00:21:31] Maggie: That's what's so hard about what I teach. And again, I was just talking about it on a call with a client two, no yesterday. It's just like, you can't, [00:21:40] you can't listen to your body when you're listening to your brain screaming because then we get into all the shoulds. This is what I should order. This is what I should do.

[00:21:48] Maggie: This is what I should choose. [00:21:50] You're trying to make these decisions. This is what I should eat based on how much I need to eat to lose weight. You're not actually listening to your body. And it's going, be real with yourself that it's going to be hard to listen to my [00:22:00] body in social situations. Let's be realistic about that instead of resistant toward it.

[00:22:06] Ryan: Yeah. Do you think it's okay to like, because we [00:22:10] know that listening to your enough signals takes time. the most time. Takes time and it takes work. Do you think it's okay for people to like practice that at [00:22:20] home before practicing it at restaurants? Because it takes time.

[00:22:24] Maggie: Well, and this is what's funny.

[00:22:25] Maggie: It's like we're almost at summer, right? Yeah. And like a lot of you, you haven't started this [00:22:30] work, you know? And then we get to the holidays and a lot of people, it can be more challenging to start these things in the more challenging situations. It can be harder to start them in [00:22:40] social settings. When you're out with your friends, it can be harder to start them at the summer barbecues.

[00:22:44] Maggie: It can be harder to start them at the holidays. It's all possible, but a hundred percent, I want you to be practicing this in your [00:22:50] normal life. And then knowing that. You have more reps that you can get in in your normal life. You have many chances to eat throughout the day. You probably, if I'm guessing, [00:23:00] don't have as many opportunities being out and about.

[00:23:03] Maggie: Not nearly as many as you have in your day to day. So remember that for every time you do go out with friends and you practice this, that's one rep. [00:23:10] But how many of those are you getting a month? Yeah. Depends on how social you are. Yeah. So remember that it's the same way I felt about vacations. We didn't used to vacation quite as much as we do now, where like, [00:23:20] I'm getting practice at it once every six months, once a year, where I'm like, ooh, but I didn't, I didn't get a chance to practice vacations very often.

[00:23:27] Maggie: And now we go places more often that it's easier, [00:23:30] but before I had to give myself a lot of time. of grace with like, you don't get to do this very often. You're completely out of your routine. You do this once every six months. So [00:23:40] keep that in mind when it comes to social situations. You're not going to be able to get those reps in quite as much.

[00:23:45] Maggie: But the practice that you get in, in between, is going to be helpful. You [00:23:50] just have to remember that when it comes to eating out, vacations, holidays, all those things, there's different variables around you. And that's what makes it challenging. Me eating breakfast at my dinner, at my [00:24:00] table by myself, very different than me eating dinner with my whole family.

[00:24:06] Maggie: Yeah. With friends I haven't gotten together with in a long time. [00:24:10] When alcohol is involved, like there's going to be different variables that change how you show up and you have to get more confident in like how do I show up [00:24:20] when it's this, that, or the other thing.

[00:24:23] Ryan: Yeah, and I would say also in learning your body's cues, for me at least, the experience of [00:24:30] doing that, because I think a lot of people get caught up like while they're eating, is this enough?

[00:24:35] Ryan: Is this not enough? Do I stop now? In

[00:24:37] Maggie: their head, yeah.

[00:24:38] Ryan: For me, most [00:24:40] of the, the learning happens after I'm done with the meal and I ask myself, like mostly like 10, 15, 20 minutes after I've done eating. Yeah. So like, I [00:24:50] don't really know, but the learning process is, is asking myself at that point, did I overdo it?

[00:24:55] Ryan: Could I have, could I have eaten less and been fine?

[00:24:59] Maggie: Yeah, and how do [00:25:00] I feel right now based on the decision I made? That's very common. That people are just, again, watch out, because I get that so much of this is thought work. So much of it [00:25:10] is, you know, figuring out what you're thinking and what it's creating for you.

[00:25:14] Maggie: But when it comes to hunger and enough, we're not really listening to our brain, we're listening to our body. And so, I [00:25:20] watch women micromanage that. While they're eating, exactly like you said, where there's like, is this enough? Is this too much? Did I make a right choice? And when you're doing that, you can't actually listen to your body.

[00:25:29] Maggie: So [00:25:30] that's a really good tip is like, yeah, I get that you're going to be checking in while you eat because you're trying to decide when it's time to stop eating. But enough is the hardest thing to nail. And the best thing you can [00:25:40] do is after the eating is done, you can check in with your body and be like, how do I feel now?

[00:25:44] Maggie: Was that enough? Did I overdo it? Like Ryan said, and you'll know that not because of what your [00:25:50] brain is telling you. Yeah, because you shouldn't have added butter. Not that, but your body being like, yeah, I feel like I overdid it. My, my stomach is telling me that I feel a little [00:26:00] bloated. I feel a little bit.

[00:26:01] Maggie: And that's a good time to evaluate versus like you being like, should I stop now? Should I stop now? Was that enough? Is this enough? Like you're going to drive yourself [00:26:10] crazy. And this is the kind of stuff. See, I, what I think is really important is that you're tracking this from meal to meal. And that is why within the new Vibe Club app, [00:26:20] you have the option to do that for breakfast, lunch, dinner, snacks.

[00:26:23] Maggie: It's harder to over to look at the day as a whole versus like, okay, what's going on? How am I doing with breakfast, lunch, [00:26:30] dinner? Did I eat when I was hungry? Did I stop at enough? So my clients are able to use that app and to take it one meal at a time so that they can notice any patterns that are going on.

[00:26:38] Maggie: Because you'll see them. [00:26:40] They get pretty, pretty obvious. Um, and these are the things that we talk about and that I teach in Vibe Club. So if that's something you're wanting to, like, you get it but you're trying to [00:26:50] get into the habit of applying it. Join Vibe Club because that's exactly what I help women do every single day.

[00:26:56] Maggie: Cool. All right. See you guys next week. See you. If you've been trying to lose [00:27:00] weight but haven't found a way of eating that you can stick to, you've got to join Vibe Club. It's my monthly coaching program where I teach you how to lose weight in a way that you actually enjoy so you can stop obsessing over [00:27:10] food and your weight forever.

[00:27:11] Maggie: No matter how busy or stressed you are, even if you feel like now is not the time to lose weight, Vibe Club is for you. All materials and call recordings are stored on the member website. [00:27:20] We even have a members only podcast so you can listen to everything on the go. Go to vivewithmaggie. com to learn [00:27:30] more.

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