Jono (00:00)

Welcome back to the Bite Me Nutrition podcast. I've got a pretty quick, but I think very practical one today. It's been a while since I've done one of those episodes and they're fun. So I'm going to try and do them a little bit more. And this is just a different way in which we present strategies that people can use for whatever goals, typically for weight loss. So trigger warning, I'm probably going to be talking about weight loss a bit, because I find that this probably works the most effectively for a goal like weight slash fat loss. Because it is presented a little bit differently from the normal way that we would

 

typically approach it. And I find it's quite flexible and a really good way to allow people to mould these strategies and mould what they're trying to do in with in and around their life. And it's this this idea of levers or levers, I never know which way to say it, I think as an Australian, I'm supposed to say levers, even though I kind of want to say levers, but I'll keep saying levers. And basically, what we look at, or we talk about your the strategies that we're going to use as levers that you can potentially pull on any given day. And I like

 

this kind of framing and this framework because it gives you a lot of flexibility, right? On some days you might pull all three levers or all five levers. To be honest, actually five is probably too many. We typically cap it at three because you've only got so many things that you can work on at a time. So at any given day, you could pull zero to three levers, right? Some common levers we will include with clients are things like maybe an extra 2 ,000 steps, an extra

 

a bigger carbohydrate portion at lunch, for example. Now, those could be your three levers. And if you're having a day where you're not overly hungry, you've got a bit more time to get more steps in, that might be, you might pull all three of those levers, or there might be a day where you've got a bit more time, but you're also hungrier. So you might do the steps, pull the step lever, snuck in the step lever, but you won't pull the dropping an extra snack or dropping the carbohydrates at your lunchtime, as an example. And then, know, on any other day,

 

you'll pull two and so on and so forth. And so you can see that over time, as long as you're pulling a few, I really want to say levers, as long as you're pulling a few levers very consistently, you're going to progress. Now you don't need to pull all three levers every day. Likewise, if you've noticed it's been a full few weeks and you've pulled zero levers, it might be time to reassess either your goal or the timing of your goal or the levers that you have prescribed. But I often find that this,

 

conceptualizing your strategies as levers that you can pull or not pull depending on how your day is going and how you're feeling can be a really easy way for you to decide, are you going to deploy that strategy today or not? And I think if we're not careful, and I know that I've certainly been guilty of it in the past, we set our strategies out as this is what you must do all day, every day, seven days a week for the next four weeks to be successful. And whilst sure on paper that will probably get you fast to success.

 

it's less likely to actually occur. So if you've been struggling and you've been focusing on, need to do these core things every day, instead try thinking of them as levers that you can pull. Now, what is really important to make this work as well is to make sure that a day where you have pulled zero levers or one lever is just as positive in your mind as a day where you've pulled three levers. We want to, as much as possible, be quite neutral towards the pulling of these levers and really just let

 

how your life and how you're feeling that day dictate which levers you're pulling rather than this kind of guilt or this feeling of I must do these things. That kind of defeats the purpose of it. So try as much as you can to have that neutral view unless, like I said, you're a few weeks in and you've still pulled zero levers, that's probably an indication of a bigger problem that you assess. So anyway.

 

I hope that's helped. Like I said, I've used it with tons of clients and I find it a really, really valuable way for us to rethink things. so oftentimes we don't even change the strategies we've been trying to implement, but by changing the way that we approach them and the way that we kind of deploy them in our day, they can be way, way more effective or just easier to actually implement. Cool. All right. man, under five minutes. It's been a while since I've managed that, but I hope this was, I just punched my microphone. We've gone too far. I'm not rerecording this. So I apologize if that burst anyone's ears.

 

especially because I'm now about to ask you to share this with someone who might find it helpful. So maybe one then at around the four minute mark, there's a big loud bang. But I really appreciate everyone who listens to this and shares it. It's pretty much the only way this podcast is gonna get more people to listen to it, which I think it's a good podcast. I think it's a helpful podcast. So of course I want more people to listen to it. So if you could help me do that, I'll love you forever. But even if you don't, we can still hang out or something. I don't know. Okay, bye.