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Phone addiction is more common than we realize.

Replacing phone time with other activities can be beneficial.

Mindful eating is crucial during the holiday season.

Accountability can help maintain healthy habits.

It's important to not let one bad day derail progress.

The mindset around holiday eating can impact long-term goals.

Setting boundaries with phone usage is essential.

Engaging in hobbies can reduce phone dependency.

Understanding the calories in holiday foods can aid in mindful eating.

Practicing self-compassion is key during challenging times. Success takes practice and realistic expectations.

Overeating may happen, but it should be less frequent.

Body image issues are common and require a realistic approach.

Resistance training for lower body is important for health.

Social situations can challenge dietary intentions.

Setting intentions before social events can help manage choices.

High-volume foods are beneficial for feeling full on lower calories.

Small women face unique challenges in dieting, especially during winter.

Curating your environment can help with snacking decisions.

Always check the calorie content of sauces and prepared foods.

Ep. 757 - Rate of weight loss, sleep & muscle gain and motivating your parents

00:00 Introduction and Health Update

01:14 Understanding Weight Loss Rates

09:05 Staying Motivated During Long-Term Goals

14:26 Adherence and Consistency in Weight Loss

16:43 The Impact of Medication on Weight Loss

27:19 Encouraging Physical Activity in Loved Ones

34:15 The Importance of Sleep for Muscle Gain

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Imperfect action V letting yourself off with less.

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Takeaways

Maureen shares her stressful experience of passing a driving test for a large trailer.

The importance of managing stress and taking time to decompress after challenges.

Food fortification can be beneficial for public health, despite some criticisms.

Supporting a family member with disordered eating requires sensitivity and understanding.

Running once a week is better than not running at all, but more frequency can yield better results.

It's essential to understand the motivations behind starting a new exercise routine.

Hunger can be influenced by various factors, including exercise, diet, and hormonal changes.

Fiber intake is as important as protein for overall health and satiety.

Older individuals may have ingrained eating habits that are difficult to change.

Maintaining a balanced diet with adequate protein and fiber is crucial for health. It's normal to feel hungrier at times while dieting.

Protein is important, but how important?

Intentionality is crucial for changing eating habits.

Committing fully to a plan simplifies decision-making.

Planning for social events can help maintain dietary goals.

Understanding your goals helps navigate holiday indulgences.

Resistance training is more impactful than just protein intake.

Mindset plays a significant role in achieving long-term goals.

Using a digital calendar can enhance planning efficiency.

Diet myths often complicate simple nutritional truths.

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Summary

In this episode of the ESG Fitness podcast, the host discusses the NMN supplement, its proposed benefits, and the current evidence surrounding it. The conversation covers what NMN is, how it works, the claims made about its anti-aging properties, and the scientific research supporting or refuting these claims. The host emphasizes the lack of substantial human evidence and the need for caution regarding long-term use, ultimately sharing personal insights on the supplement's efficacy and safety.

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00:00 Introduction and Winter Woes

07:50 Body Recomposition and Scale Anxiety

14:01 Setting Short-Term Goals for Success

23:05 Supplement Discussion: Agri Plus

28:55 Building Confidence in New Skills

35:01 Overcoming the All-or-Nothing Mentality

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00:00 Introduction and Emotional Connections

02:50 Staying on Track with Habits

05:54 Creating Effective Workout Programs

09:55 The Scale: To Weigh or Not to Weigh?

19:49 Supplements and Weight Loss

22:07 Maintaining Weight Loss: The Psychological Aspect

23:09 The Mindset Shift in Dieting

29:05 Adapting to Change: Staying Active in New Routines

31:31 Overcoming Diet Rules and Limiting Beliefs

35:45 Understanding the Effects of Binge Eating

38:40 The Truth About Alcohol and Fat Loss

Ep. 751 - the ULTIMATE guide to fat loss maintenance

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00:00 Embracing Downtime and Self-Care

03:11 Attracting the Right People: The 'Fuck Average' Mindset

06:04 Finding Motivation in Community

08:58 Winter Challenges: Staying Active and Healthy

12:07 Navigating Alcohol and Food Cravings

18:51 Balancing Individual Goals in Relationships

25:55 Understanding Maintenance Calories and Menstrual Cycles

29:51 Understanding Cravings and Self-Control

32:06 The Impact of Decision Fatigue

35:09 Emotional Safety and Eating Habits

39:13 Stress Responses and Eating Behavior

43:27 Humor in Everyday Life and Personal Stories

The Mindset shift

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00:00 Welcome and Introduction

02:55 Meal ideas for winter

05:51 The Three to One Method Explained

09:13 Tracking and Accountability in Dieting

11:52 Motivation and Consistency in Fitness

14:48 Aligning Goals with Personal Values

18:12 Understanding BMI and Health

21:01 Strength Training Techniques

25:01 The Zoe 30 Per Day Supplement Discussion