← Mondays with Matt
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You're listening to Mondays with Matt. I'm Matt Reynolds, the founder and CEO of BarbaLogic and Turnkey Coach. Each week I share lessons from decades of lifting, coaching and business to help you get stronger, coach better, and take action. Let's dive in. Happy Monday, everybody. It is Mondays with Matt. Today is Monday. I am Matt. Welcome to the Mondays with Matt. We're going to dive in this week talking about a diet reboot or nutrition reboot or how to sort of regain habits that you need to have with nutrition if that has fallen to the wayside. So we will take your questions as always in the second half of this 30 minute live stream. So let me dive right in and I'll talk a little bit about what I've done and some of the tips that I've really learned over the years, both for myself and also for my clients. So obviously there are reasons that we fall off the wagon a bit with nutrition. And that's often for those of us in our middle ages, that's often surrounded by some sort of life stress, work stress, family stress, whatever the financial stress, whatever those things are that causes diet to slip. Maybe it's vacation. Many of you know, typically when I go on vacation, I train well and I eat pretty well on vacation because most of those life stresses go away. But whatever that thing is, it will often cause us to slip off the wagon. And so for me, what that often looks like is it might be work stress or just a cumulative effect of work stress and family stress and life stress and things like that. And I start to notice these habits that have formed in the past. Maybe it's the alcohol ticks up again. I'm about four months not having anything to drink. It's a lot of doordash for us. It's convenience eating. I start to notice that I don't train as much, that my sleep is poor. Maybe it's lab work that I've had done that comes back and I see that the numbers aren't great and I start to really identify like, okay, I'm not in a great pattern here of healthy habits and so I want to regain that. So whatever that is for you. And everybody has these things and sometimes they're completely unavoidable and sometimes they can certainly be avoided. We recognize that we've fallen off the wagon. So if that's you today, let's walk through the things that you can do to really get easy wins and to begin making progress right away. So first off is look at your past history. If you've had success with a way of eating or a lifestyle that you felt great, you were training hard, you were eating well, and everything just sort of felt in balance and in alignment. The first thing I would do is I would say go back to those things, because you have found a way in the past that was sustainable if you've done it for any length of time that, you know, works for you. So I'm gonna give you some tips that work for me. But the first thing I would say is just what are the things that have worked for you in the past? Like, what are those meals that you eat? What are those protein choices that you've gone to in the past and start to make those your daily habits? And so the thing that I love about a diet reboot is the way you feel in an extremely short period of time. You don't notice the visible changes to, you know, losing body fat or gaining muscle in 3, 4, 5, 7 days, but you absolutely feel different in 3, 4, 5, seven days. And so it gives you energy. It helps motivate you. I have noticed, and often I will neglect thinking about this in times when I've fallen off the wagon, but that all the rest of the things get better. The work gets better. The work stress gets easier to handle. The family stress gets better, either goes away, or I can handle it much easier when I do these things. And so often the things that tend to fall to the wayside, like nutrition and training and taking care of yourself and sleep and recovery, those things fall away because you think, well, I don't have the time to do those things because I'm so stressed with all of the other things that are going on in my life. We have a close friend. Caitlin's at a. My oldest is at a rehearsal dinner tonight. One of her friends is getting married this week, and you can tell she's crazy stressed. And so maybe you're not the one having the wedding. Maybe it's your child. And these things cause just this ripple effect of stress. And often the first thing that goes is like, I'm too busy planning the wedding, or I'm too busy working on the big work project. And so all of these things that we know we need to do, like training and nutrition and recovery and sleep, really fall by the wayside. And then what ends up happening is that creates a cascading effect. The stress gets worse, the work gets worse because you're not as fresh, you're not sleeping well, so you're not well recovered, your brain isn't firing on all cylinders, and so this is why I reboot. And so let's go into some tips. First off, and if you've listened to me for some time, this won't be a surprise, but I really think the overarching theme of this should be this. When I start a nutrition or diet reboot, I want to focus on motivation over discipline. I want to pick the things that I really enjoy and do those things. Because often you, even for me, I like training, but when I haven't trained for a while, those first couple sessions are just, they're awful. I like the idea of training, but I don't actually want to go train or like when it's actually time to go to the gym and do the thing. So I want to focus on the things that I actually really love. And so by doing that, what that allows me to do is get the big easy wins right away, not just little small ones. So I don't really want to focus on a reboot, on the small little wins. Sometimes that's what you have to get. But often I'm going to try to do the things that are easy because I like them. That will also get me big wins, make me feel much better very quickly again within a few days or within that first week. And so the other thing to note here is, even though this is a nutrition livestream today, knowing that and understanding that training and nutrition feed each other, that when training is going well, often eating goes well, and when eating is going well, training goes well. And again, you get a very cyclical effect there. And so before I even get into the nutrition, I would say it's really important to have and to do fun motivating training. What do you love doing in the gym? If you hate volume and you like heavy, do heavy. If you don't like heavy and you like doing more bodyweight circuits or do that like whatever you're gonna do and stay motivated to do and look forward to going to the gym and feeling good, like there's this is a great time to do it. It doesn't actually have to be, you know, hardcore training, 12 week, you know, block cycle, DUP, something like that. Unless that's something that you love and sometimes some people love that sort of structure. So fun motivated training, fun motivated cardio. What kind of cardio do you like? Just it's beautiful time of year right now. It's, we're coming up, it's end of March coming up on April, the weather's turning nice, walking, rucking, hiking. For those of you who have access to heated or Indoor pools, swimming, body weight circuits. Most of you probably don't like riding an exercise bike or pushing a prowler or rowing on a rower. If you do do those things, I don't. I like doing those other. I love to walk, I love to hike, I love to ruck. I like riding my bike. Not an exercise bike, but actually an actual bike in the summer. I love to swim. I like doing body weight circuits for accessory work. Those things really help and then just increasing daily activity via walks. I love walking with my W in the neighborhood. We talk about the day and that'll kind of come into some of the next tips that I'll give. And so these are important things to do. Now in the nutrition side, one of the things that's really helped for me is I think I love meal planning over meal prepping. And so let me explain what that is. So what we do on Sunday afternoons is we look at our calendar. Our family has kind of a shared Google calendar. I've got my work one, We've got the family ones. They're kind of color coded and we can see who's going to be here for dinner. What nights do we have activities, when do we have to leave for some sort of. Kinsley's got a showcase theater event this week on Thursday. I think it's okay. We got to have a fast, quick meal. We can't really spend an hour at the dinner table. Things like that. We start to lay that out and then from there I build a meal plan and I really just meal plan the dinners. Monday, Tuesday, Wednesday, Thursday, Friday, Saturday. We do fellowship lunch at church on Sunday. So what am I going to make for church for lunch? Maybe I'm going to double up something during the week. So I have that for Sunday and then Sunday dinner. And so I basically go Monday through Sunday. And then usually as soon as I make that meal plan, I'll go over it with the family really quick because this looked fine. Does everybody like this? My wife and I like everything. My kids not so much all the time. So figuring out what they like. Kinsley doesn't like fish. She's gone on Wednesday nights. That's when we eat fish. Almost every single Wednesday night we eat fish and I love fish and I air fry fish and it's delicious. And so we'll do that. And so we plan the calendar, we plan the week, we plan the day, we plan the dinners. And then I make a grocery order for delivery. And I've talked about this in past podcasts. I don't wanna go for two hours shopping at a grocery store, especially if I'm hungry and I'm gonna be buying bags of M and Ms. Or something. I don't wanna do that. So it's very easy to order exactly what you want. You've meal planned, you only order what is in the meal plan and then it's delivered within two hours. So by Sunday, late afternoon, we have the groceries for the week. We put it away, put it in the fridge. I might, I might vacuum seal the meat. We'll take stuff and put it in the pantry if it's not refrigerated, things like that. And then I'm picking meals that I love, that are healthy, that are exactly the kind of things that I want to make. Now I enjoy cooking at dinner. And so for us, what we do is I cook dinner, I always cook extra. I take the little glass containers and we don't use the plastic Tupperware anymore, whatever you have. And we make extra. And we have an extra two to three meals after every dinner that we can then use for lunches and share those among the family. So I have a list on my notepad on my phone and I've got beef meals, Cajun beef and rice monster mash, my version of that. Spaghetti, lasagna, shepherd's pie, beef stroganoff, obviously. We always make steak and potatoes, beef stew, enchiladas, which I do both beef and chicken, steak fajitas, frito chili pie, which I also make a healthy version of that. Burgers and sweet potato fries, sausages, beef butternut squash and orzo pasta. Just made that this weekend. It was great. Nikki Berman's Hamburger Helper, which is actually with grass ground turkey and chickpea pasta. It's really high protein, 74 grams of protein. I've got the macros laid out. Chicken meals, chicken ricotta pasta, chicken piccata, chicken pesto, gnocchi, chicken pot pie, fish meals, cod and zucchini, stuffing, casserole, pork meals, pork tenderloin, sweet potatoes, ham and beans, throwback to my childhood, things like that. And then I even have breakfast meals, which I'll talk about here in a minute. And so I'm picking meals that I enjoy cooking that aren't super intense to make, but, but are high ROI on the palatability scale, on the macro scale, that tend to be very high in protein, moderate carbs, relatively low fat. I'm picking those meals and I make those for dinner. And so I like to meal plan over meal prep. Now, if you're somebody who just doesn't Care. And one of the reasons I do this is I'm not gonna eat leftovers for dinner. I don't like it. I want something fresh. I want a nice dinner. We sit at the table as a family. We have dinner together as a family. If that's not you, and you don't care. Meal prep. Take that same Sunday afternoon. Make a whole bunch of two to three different meals. You've got them for lunches, you've got them for dinners. That works fine as well. I just don't like it very much. And so coming back to that motivation over discipline, if I have to get up and eat leftovers or have leftovers that night for dinner, I'm like, I don't look forward to it. I can eat very healthy during the day, do protein shakes and lean lunches and things like that throughout the day, knowing that I've got a really nice dinner that I can look forward to. Not an extravagant, but blow it out of the water. The macros are all out of whack, but something that I can actually look forward to. And so that's one of the main things that we do in just meal planning. Looking at the calendar, ordering the groceries, getting it in, putting it away, and then we really meticulously stay to the meal plan. So pork tenderloin, sweet potatoes tonight. That's what we're making cooking downstairs right now. Okay. So if you pick one of those and they work, and one of them should. One of the things I like to do. Not all of you will want to track macros, but in general, I really like with a diet reboot, something along the lines of 40% of your calories coming from protein, 30% from fat, 30% from carbs. That carbon fat can fluctuate a little bit, but that's a great place to start. I want the majority of my calories come from protein. And that comes back to for. I've said this for multiple weeks now. I really think guys need to eat 200 grams of protein a day. Female is 150 males, obviously. You know, you could be very underweight or very overweight. That might change a little bit. But that's a great target to hit. If you don't want to count your macros, just tracking your protein is enough. And the thing with protein is I want to pick protein again. If you get out of this. When I'm off the wagon, I'm ordering doordash, which means I'm spending up sometimes a couple hundred dollars a day on doordash. Well, now, if I'm not spending that money. I can order nice groceries. I can spend 300 bucks a week on groceries because I'm not spending anywhere near that. I'm spending anything on door dash. And so I can get tenderloin steak or maybe sirloin steak or Kansas City strip off and go, we get a half cow, we'll use that. Or I'll go to Sam's or Costco and see what they've got. Really pretty solid, solid meat. It's on sale, buy it in bulk often, cut it myself, vacuum seal it and it's good to go. Put it in however many steaks we tend to eat for a meal. Do the same thing with chicken breast and I trim it, seal it and do all that stuff. But one of the big winners that I found is after drinking disgusting protein shakes since the mid-90s, these ready to drink protein shakes. I love Fairlife brand protein shakes. And they have the protein drinks, their core power, which is you can get it in 42 grams. Jocko's company makes some great ones. And then I've talked about this as well. Sam's, I think I called it Maker's Mark. Less, not Maker's Mark, it's a member's mark. Their brand of protein shakes. And it's just like the Fair life. It's like 30 grams of protein. It's like 150 calories. It's just a shot of protein with almost no carbs, almost no fat. I drink one of those every morning for breakfast. I go through periods of time when I like eating eggs and I'll mix it with egg whites and whatnot. I will on non training days have one of those protein shakes and that's all I have for breakfast. That's enough. And on training days I have one of those protein shakes. I pour it a vanilla one in with Captain Crunch cereal which is about the only processed carb I eat as my pre workout carbs. I take the rest of the half of the bottle that has protein shake and I fill it up with pasteurized egg whites. So now I've got an egg white and a milk protein based protein drink. I eat the Captain Crunch, I drink the protein shake, I drink all the milk that's left in the bowl and I've got a great start and I enjoy it. So it's something I look forward to. And again, I'm not really into processed carbohydrates, but that's my one meal pre workout. I'll have those. And so I know if I'm going to train today I get to have some Cap' n Crunch, which is great. And so 200 grams of protein A day is huge for guys. And getting that from protein sources that you enjoy. There's stuff I don't really like. Ground turkey. The only thing I make with ground turkey is Nikki Berman's Hamburger Helper faux Hamburger Helper. And you can't tell on it. But most of it, I don't like it that much. I will tend to make things like ground beef and I often don't season it while I cook it. Then I drain it, rinse it, put it back in the pan, then season so that I've drained off almost all the fat and and tried to. If I'm using 90% or 88% ground beef often track it as like 95%. It's 93% somewhere in there. Depending on what I've used and how much I've rinsed, I'll do that with the meat. So the key there is just motivated protein. What protein do you love? Go with that for me again, breakfast is easy. It's gonna be protein shake. Times of the year it's some combination of an egg scramble where I use one or two whole eggs, usually like three quarters of a cup to a cup of egg whites. And then I put in whatever I want that just doesn't blow the macros out. I get the microwavable bacon I know processed and I'll take three pieces of those. They have very low calorie. I crumble them up in the eggs. Smoked paprika is my, is my key secret ingredient for eggs. Put spinach in it, put cherry tomatoes, put some goat cheese or like a pungent cheese that's relatively low calorie, that's not full of fat like a cheddar might be. I'll do that and make a great egg bowl. Sometimes I'll put it in a mission low carb tortilla, like a high fiber tortilla, or I'll make overnight oats. That's really the three breakfasts that I eat pretty much every day of the year. And it doesn't bother me to not have much variation in breakfast. And then for lunch I'm eating leftovers from one of the previous nights. And then again I have dinner to always look forward to. So lunch is leftovers and dinner is delicious. That's what we want with dinner. And so these are the tips that I use that focusing on motivation. How do I want to train? How do I enjoy training? What do I enjoy? What type of cardio do I Enjoy just getting out in the sun and walking around the neighborhood. That's fine. That increases my average steps per day. I was looking yesterday, I think it's been 12,000 average 12,000 for the past three months or so, which is up from about 8,000 before that. So about a 4,000 step increase. So increased activity and then just really locked in nutrition. But I've never felt this entire time losing all this weight. I've never felt deprived or like I was dieting really at all. And then I'll use the macros. I'll maybe eat some dark chocolate at night if I have the macros, maybe I'll a very small eighth of a cup, maybe a quarter of a cup max. Some M and Ms, I put them in the freezer, I eat them one at a time, they're extra crunchy instead of throwing a whole handful in my mouth. And it satisfies me enough to feel like I'm not super dieting. And so that's how I get the nutrition back on track. The last thing is this, and this is, it's not really meant to be a sales ploy, but it works for me as well, is that when you have skin in the game somewhere, when you've purchased something, and it could be something like peptides that we talked about last week, some new supplements, some new protein, some, you know, you bought a $150 full tenderloin and cut it up into 20 different steaks, whatever that thing is, that, that skin in the game often helps you stay motivated and stick to the plan. And so this week is, we'll talk about it for the next several weeks. They'll talk about it on Beast Overburden as well. There's a great podcast from last week with our coach, Brittany Snyder. We've got The Lean In 12 that just released today that officially starts, I think April 6th. And so if you feel like you've been spinning your wheels with your nutrition and training or you keep starting over every couple weeks, you're not alone. This is what we're talking about today. That's exactly why we built Lean In 12. It's a 12 week transformation where you get real coaching and support, you get someone actually looking at your food logs every single day, helping you make adjustments, keeping you accountable and making sure you're moving in the right direction. You get access to a private channel of support from coaches and clients going through it at the same time as you are, as well as educational models and you get video calls with your coach every four weeks. So at the Same time, you also get not just nutrition coaching, but strength training, strength coaching. You're getting stronger, you're building muscle. So this isn't just about losing weight. It's actually about changing how your body looks and performs. It's a body recomposition plan for 12 weeks and it works incredibly well. It's something we're very proud of. What people notice pretty quickly is that the scale starts moving, your waist comes down, your clothes fit better and your energy improves. And for the first time in a while, it actually feels sustainable. This is what our clients have said from our previous rounds of Lean In 12. It feels like I can do this. It doesn't feel like I'm dieting for a bodybuilding show. And this is miserable. It's wonderful, in fact. So you're not guessing anymore. You're not restarting every Monday. You've got a system and it's working. If that's what you need, and many of you do, it's just in time for the warmer weather. You can look great for summer. You can feel even better. Go to barbelllogic.com lean and check out Lean In 12. That's barbelllogic.com lean okay, with that, let's dive into some questions. I've had some come in over the week and then I'll go to the, to the chat box, to the comments here. So if you've got questions, please feel free to leave them and I'll get to them. What's the decision making or trigger for me for a diet reboot? One of the things I was thinking about is it's often it's the clothes, the size of clothes that I wear. So when I'm in XL now I'm, you know, I'm in 34 waist jeans. When those tick up to XXL shirts and 36 or 38 jeans, that to me is a big wake up call. It often too is just like I track my sleep. I enjoy doing that. The sleep continues to get worse. Sometimes I get lab work back and I'm like, oh, this is not my HBA1C is not where it needs to be, or my triglycerides aren't where they need to be or whatever it is. Those are often the things that are triggered. But the first thing I notice is that the XL clothes start to get too tight. And when I start to make the decision like I'm going to go to the 2x clothes, that's a loss for me. And then I start to feel guilty and I'm like, I had to go Back up to the old clothes that were down in the basement that I said I wasn't going to have to go to again. So that's often the thing that is a go to for me. That's the trigger point that says, okay, I gotta get this under control. And again, I've done this for four months or so and maybe even longer. Four months very consistently and eight or nine months relatively consistently. And so I'm on my longest streak probably in a very long time. So what are your go to foods and meals? I talked about that. Some of my favorite meals. What do I remove or avoid? One of the things that I do is I think about what are the foods I enjoy that are definitely out will throw this out of whack. So for me, I can sit down and eat an entire can of cashews or macadamia nuts. I can't have those in the house because I can't not eat them. Tortilla chips. I love tortilla chips. Things like that. They're just high processed carbohydrates or high fat. I love butter and good bread. And so I've got to be careful stocking good bread. I enjoy healthy bread like the, the Dave's killer bread is great, but I'm not gonna go like rushing like, ooh, I'm having a late night craving, an after dinner craving and go get Dave's. But I am gonna get the sourdough and some butter. And so I try to, I try to remove some of those things that are much more higher fat. And then I just don't keep stuff in my house. And a lot of times it's a. Staying away from doordash, staying away from alcohol. We have Andy's frozen custard is delicious. I just don't go Krispy Kreme doughnuts. I just don't go. And it doesn't feel. Again, it doesn't really feel like I'm like I'm giving up anything. So how long does a reboot typically last? Is there a brief period and then you relax a bit? Here's the thing, you don't have to worry about that really. I mean, people think about this all the time. Like, how long do I have to reboot? Well, it, that's not what it's about. If you focus on the motivation, what you'll find is that because you're motivated, then when the motivation starts to wane a little bit, it's already turning into habit. So for me, it's just not. I don't know that I'M motivated to eat healthy dinners at night right now. It's just what we do. And so I meal planned on Sunday. I ordered the food yesterday. Today is Monday. I know what I'm making tonight for dinner. I make the stuff for dinner. I'm not like, oh, I don't feel like it, let's make pizza. We just don't do that. So that reboot is really just the time period where you're motivated enough to do the thing, but it hasn't become habit yet. And then for most people, they figure out that it kind of becomes habit and they feel great, they feel a million times better, they feel younger, their sleep is better, the recovery is better, the work is better, the stress is down and there's no reason to come off of it. And so you just continue that thing. And so one of these things about a reboot is it's not a super hardcore diet. That's not sustainable. It's the opposite. So while we're trying to make Big Easy get Big Easy wins, we don't want to take big wins that are unsustainable wins. I'm not going to go in and go like, I'm eating Carnivore and I'm not going to have any carbs because that's not sustainable long term. I'm going to eat keto or I'm going to whatever the thing is, I'm going to eat less than 40 grams of fat. That's not sustainable. If you want to do that the last 10 days for a vacation to a beach, do it. But just know that that's not going to hold. You're going to get on the vacation, that's you're going to blow that out of the water. So those are some of the things I think about for sure. What other areas of my life do I focus on during a reboot, if at all? Things like sleep recovery training, all of them. And for sleep, I make sure that I go to bed at the same time every night, even if I'm not super sleepy. I've got things that I do reading books and the Kindle, get off my phone, things like that that will help me, help put me to sleep. I have other strategies that I use. If I wake up in the middle of the night and I feel like I need to wake up and get up. Sometimes I do for a few minutes and read in a quiet place and I read something that doesn't stimulate my brain too much, go back to sleep. I'm focused on recovery. I've talked about, I Like the sauna and the cold plunge and the walking, things like that. I just feel like I'm doing the things that I'm supposed to do and I enjoy doing those things. If I had to go out and get on the Echo bike, I'd be like, I don't want to do this. So I'm doing those things I really enjoy. What does training look like for me on a reboot? It doesn't really change. So normal or any changes, it's about the same. I will say that typically on a nutrition reboot, I ramp up the frequency. I do more days, I might not train that long. I might not train an hour, hour and 15 minutes. I might only train 30 minutes. But I like training 30 minutes five times or six times a week doing enjoyable things that I really love because it's establishing that daily habit. I found that when I only train three times a week, there's four days that I'm not training. It's four days. I don't get Captain Crunch and therefore I really like doing something. So even if there's days where I feel like, man, I'm kind of beat up and don't think I can squat and deadlift. We did this on Saturday, I think, or Friday. We have a great park down the road. I told Rachel, I was like, why don't we go out, we'll walk for a couple miles, we'll come back, we'll do the sauna, you know, we'll, we'll still be very active and we'll do something to maintain that habit. So I tend to ramp up the frequency on some level and maybe, maybe walking in the park for two miles or two and a half miles, it doesn't look like training, but for me it's, it's really about establishing those habits. And so last one that came in over the last week, any changes in supplements during a reboot? This depends. So if you're like me and you're you kind of an all in kind of person. Yeah. I'm going to order the supplements that I think that I need again. I'm gonna spend some money on it, typically on Amazon or wherever and it gives me a reason to do that. I put em in the, It's. I've got the pill bottle thing that looks like a, looks like a tackle box and I open it up and I take em all when I have my breakfast in the morning. For a lot of you, it's just gonna be a return to what you already have. You already have fish oil and you've Already got the daily vitamin, you've got the vitamin D3, you've got the creatine, you've got the magnesium, you know, whatever the basic type stuff, it's just going back and taking those things, it just becomes another thing that you do that. For me, it feels like, oh, I checked another box. That, that's not just about checking a box, but it's like I'm doing the things. It's a little win. Maybe that's not a big win, but it's, you know, supplements are a small win for sure. So these are the things that I tend to do in a diet reboot. Okay, going to the comments section. Let's see what we have here. One question that came in. Are medications also the reason why diets slip SSRIs specifically, and that they can make you. Yeah, for sure. But, you know, SSRIs, obviously, I'm not a healthcare provider. There are times when they're very necessary. If you've got a chemical imbalance of some sort, sometimes you have to do these things. Certainly sometimes people, birth control, women who are going through perimenopause or menopause or on certain hormones, all of these things, thyroid hormones or lack of thyroid function can cause some of those problems. So ultimately, you gotta play with the cards that you're dealt. And so it's still the law of thermodynamics. And so you don't gain weight on SSRIs, eating under the calories that you're, that you're burning. And so you're, you're eating a hypercaloric diet diet, not a hypo. And so you can still do the math and do the thing now maybe your basal metabolic rate has come down a little bit, so you have to eat less calories. It's still, it's just still that basic law of thermodynamics. So is the 16, 8 fast helpless part of a strategy to lose weight? Okay, the answer for this is, in any of those questions, the, the intermittent fasting, carnivore, keto, whatever, whatever you'll do consistently will work just fine. These are all ways to just cut calories out of your diet. So it works fine for me. And I've done intermittent fasting and had a lot of success on it at one time. It's still not sustainable. I've done keto, and it's still not sustainable long term. And the problem with the fasting is that it tends to make training much more difficult. So you really need to train in that 16 hours fasted eight hours of eating after the first kind of meal. You have your first meal and then you've got some carbs in your system. You have some protein in your system that you need to train. But a lot of people don't do that. A lot of people will train in the middle of their fast and they're bonking in the gym. And it comes back to this motivation issue where you're like, now I don't feel like I want to train. Well, of course you don't have any glycogen in your system. So that's one of the problems that people run into. And so what are some of my regular go to foods? Just a couple minutes left. If you have one more, I'll take it. Otherwise we'll wrap it up with this one. What are some of my regular go to foods? When you're dialed in with your tracking for sure, maybe even to a fault. The ready to drink protein shakes, the fairlifes, the member's mark, the mulks. I really love that stuff. I also like food that I feel like blunts my hunger a little bit. So this is where I think coffee is great. I drink a ton of San Pellegrino. I don't have a bottle. I normally. I'm drinking a Lacroix right now. So about the same thing. Bubbly water, it's got no calories. I don't drink soda. If you're a diet soda person, drink it, it's fine. I like it because the bubbles fill me up a little bit more than a regular water does. It doesn't have any calories. It kind of blunts my hunger. These are some of the things I like. Cottage cheese and yogurt. I don't mix them. Some people do. It's weird to me. But I have cottage cheese with some salt and pepper. And then I'll have some yogurt. I'll put some berries in it. And that's a great snack that I can get. That's high protein, moderate carb, very low fat. Really like that. And I like the mission carb tortillas. I like egg whites a ton. Not just pure, again, whole egg, some egg whites, some good stuff in it. Put it in a tortilla, you've got some fiber there. It really blunts the hunger and staves that hunger off for another three, four hours till it's time to eat again. And so these are some of the foods that I go with all the time. And then I eat a ton of chicken breasts. But I know how to season it. Make it great. I eat a ton of steak, lean steak. So lots of tenderloin, lots of sirloin, a ton of fish. We just. I can't remember if I said this. We got a. A subscription to a company. I think it's called Wild Alaskan Company. Not affiliated with them at all. They send us Wild Alaskan caught fish every month or every two months. You pick, however, how often you want to do it. I air fry that. I make it with like wasabi mashed potatoes and arugula salad or like a lemon, like a crispy lemon air fried potato. And, you know, I love that arugula salad with fish. So things like that, just like tasty meals that I'm going with on a routine basis work really, really well. So. Love ground beef. Eat a ton of that. Again, drain the fat off. And it's just. It's so versatile. You can do anything with it. Mix it with rice, you can mix it with pasta. You can use it with orzo, which is, I guess a pasta. Mix it with potatoes. There's all kinds of stuff you can do with ground beef. And so it works really, really well. So these are the things I'm doing again to cap this off. Remember, the key is the motivation part. What do you love or what do you love that's healthy, right? We all love whatever Krispy Kreme donuts or crap. But what do you. What do you really like to eat that's healthy? How do you like to train? How do you enjoy training? How do you enjoy cardio? And again, some of you may be like, I don't enjoy any cardio. Walking around the neighborhood's pretty easy to get your steps up. These are the things I'm trying to do to make sure that I stay motivated so that it lasts long enough that that motivation turns into habit. So, and again, if you want help with this, and I think it's a great idea for a lot of you Getting, go to Barbelogic.com Lean L E A for Lean In 12. Check it out at least. There's lots of great resources there for Lean in 12. We'll talk about it more next week as well. So you can sign up for it today. It officially kicks off, I think, April 6th. And so there you go. There's another Mondays with Matt, and we'll continue our talks on nutrition next week. Hope you guys have a great week this week. Happy Monday to you, but happy rest of the week as well. Hope you have a great week and a great weekend. This coming weekend, we'll see you next Monday.