Everything’s Perfect…Except We Keep Eating Our Feelings

Summary

Everything's Perfect Podcast
Episode: Everything’s Perfect…Except We Keep Eating Our Feelings
Date: May 26, 2026
Hosts: Autumn Calabrese & Donald Stamper

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Episode Overview

This week on Everything’s Perfect, Autumn and Donald tackle one of the most relatable (and tricky) aspects of wellness: emotional eating and food cravings. Responding to a listener "phone-a-friend" question about recognizing and managing cravings before they spiral into binges, the hosts share practical, empathetic advice, stories from their own lives, and strategies for building healthier relationships with food. They blend real talk and laughter, reminding us all that perfection isn’t the goal—awareness and small, consistent changes are.

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Key Discussion Points & Insights

Understanding Cravings vs. Emotional Eating (01:00 - 09:22)

• Craving Identification

  • Autumn differentiates true cravings from emotional snacking:
    “My first impression when somebody says I have a craving, but I can’t pinpoint it…that doesn’t sound like you have a craving because a craving you can identify.” (04:16)
  • If the craving is vague (“salty, sweet, crunchy, chewy”), it’s likely emotional.

• Pause Before Acting

  • Both advise pausing to check in: am I actually hungry, or am I stressed, bored, or lonely?
  • Parent Your Inner Child:
    Autumn advises, “If you wouldn’t let your child have an ice cream sundae every day, maybe you don’t do that either… Parent your inner child.” (06:14)

• Emotional Triggers

  • Check for factors like stress, sleep deprivation, or increased activity as triggers for cravings that may not be true needs.

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Coping Strategies & Mindset Shifts (09:22 - 18:22)

• Portion Control & Quality

  • Choose better quality treats to satisfy cravings in small amounts.
  • Doug shares, “If you need the chocolate, have the chocolate. But look at the label…know that you’re eating chocolate, but it’s not a single ingredient food.” (09:22)
  • Autonomy in language: switching “need” for “want” reduces the emotional charge:
    “You do not need chocolate…you want it and that’s okay.” (11:06)

• Practical Example

  • Autumn shares her own recent experience of reaching for food out of boredom:
    “Without thinking, I was about to start going through the pantry…Then I was like, Autumn, you’re not hungry at all. You just ate a full meal. You’re freaking bored.” (14:38)
  • Solutions: remove yourself from the food environment, get outside, find a non-food activity.

• Slow Down

  • Doug emphasizes mindful eating:
    “Shouldn’t be afraid to slow down… one piece of advice I give is slow down. You said a few minutes ago, take the pause.” (16:00)

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Food Chemistry & Cycle of Cravings (22:13 - 26:55)

• Chemical Reactions in the Body

  • Autumn gives a rundown on how sugar spikes affect hormones:
    “You’re triggering all these other chemical reactions that trigger other hormone reactions… It’s a cascading effect.” (22:14)
  • The physical side of cravings is real—eating high-sugar foods can make you crave more sugar and disrupt your body’s balance.

• Breaking the Cycle

  • Doug and Autumn discuss the vicious binge/guilt/restrict cycle and the importance of recognizing it to change it:
    “You keep going, then at a certain point you’re like…I gotta be fucking done…Then you go into the self shame and spiral.” (17:48)

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Marketing Tricks & "Healthy" Food Myths (27:45 - 34:23)

• Food Label Literacy

  • Warning against processed snacks marketed as “healthy,” “100 calories,” or “high protein.”
  • Autumn’s quick test for actual high-protein foods:
    “If you look at the grams of protein and add zero to the end…compare that to the calories... needs to be equal to or greater than the calories to be considered high protein.” (31:27)

• Processed Foods & Snack Trends

  • Social media fads often mask the actual nutritional composition (e.g., cottage cheese craze, faux protein shakes).

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Consistency Over Novelty (38:42 - 43:16)

• Simple, Repeatable Habits
  • Autumn and Doug both agree: don’t stress about needing to mix it up constantly.
  • “Consistency really is key…Find things that work for you and keep a small rolodex. Repeat the workout, lock into the nutrition, repeat the nutrition.” (40:32–43:16)

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Practical Nutrition Swaps & Mindset (52:38 - 66:03)

• Start by Adding, Not Subtracting

  • Autumn: “Don’t worry about what you’re taking out...think about what you’re adding in.” (52:56)
  • Start with water, add vegetables and fruit, aim for protein at each meal.

• Cut Out Fried Food (where possible)

  • Doug: “A very basic thing for someone to start would be cut out fried food…grilled can be just as satisfying and much lower in calories.” (56:17)

• Watch Those "Coffee" Beverages

  • Syrupy lattes are often just milkshakes – real talk:
    “Is it coffee or is it a coffee flavored milkshake? …I feel like this coffee house should be like, ‘There’s a limit—three pumps, house.’” (58:24)

• The Power of Eliminating Sugary Drinks

  • Both share stories of weight loss coming simply from quitting (or greatly reducing) soda and sweet drinks.

• Whole Foods Over Packaged

  • “If 90% of your food didn’t have an ingredient list…” you’d see big results. (65:23)

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The Blue Zones & The Big Picture (67:37 - 70:51)

• Lessons from the World’s Healthiest Communities
  • Blue zone communities: varied diets, but commonalities are eating real, whole foods, community, and consistent lifestyle habits.
  • “You can’t pinpoint it to one diet…but you can look at most of them eating whole foods…” (67:49–68:06)
  • Simplicity and consistency trump perfection or extreme measures.

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Personal Routines & Final Advice (70:51 - End)

• Morning Routines

  • Both describe their own routines and their value for setting the day’s tone.
  • Autumn: detailed, scheduled (from matcha to client check-ins), stresses planning ahead and automation.
  • Doug: honest about not being perfect, but emphasizes small daily habits like push-ups and starting with protein.

• Small Steps, Big Impact

  • Autumn: “If you have been struggling, I hope we've given you some really good tips right now about how to start to build. You don't have to make a complete 180. You can just pick one thing that we talked about and then maybe next week add in another thing…” (76:17–76:44)

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Notable Quotes & Memorable Moments

• “First bite, last bite are the two best bites…the rest are filler bites.” - Autumn (24:17)
• “You want to be in control of your eating so you’re making decisions that you’ve chosen for the life you want to live.” - Doug (19:11)
• “You can have whatever you want. That doesn't make you immune to the consequences of what it will do to your body.” - Autumn (25:05)
• “If you only drink soda or iced tea…add water. If you’re not eating any vegetables, start with two servings a day.” - Autumn (53:15)
• “Consistency is key…sometimes when you’re always reinventing the wheel, you can never get in the flow of a thing that works for you.” - Doug (51:44)

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Timestamps for Key Segments

• 01:00 – Start of main discussion: chemical reactions of food and emotional eating
• 04:12 – Listener "phone-a-friend" question
• 06:15 – “Parent Your Inner Child” analogy
• 09:22 – What to do when cravings hit: pause, identify, language
• 14:38 – Autumn’s example: battling boredom, not hunger
• 17:48 – The binge–guilt–restrict cycle
• 22:14 – Chemical/hormonal aftermath of sugar binges
• 25:04 – Consequences, not morality, drive food choices
• 27:45 – Food marketing tricks
• 31:27 – High-protein food test
• 38:42 – Consistency in nutrition and fitness
• 52:56 – Start by adding positive habits
• 56:17 – Doug’s “cut fried foods” advice
• 58:24 – Coffee drinks as hidden sugar bombs
• 62:11 – Impact of cutting out soda
• 65:23 – The simplicity of whole foods
• 67:49 – Intro to blue zones and their lessons
• 70:51 – Q&A: building routines

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Final Thoughts

This episode is an insightful, honest, and humor-filled look at the realities of emotional eating, what drives our cravings, and how small, mindful changes—done with consistency—really are enough. Autumn and Donald blend industry expertise with personal vulnerability, leaving listeners with practical steps and, importantly, the encouragement to start where they are. As always: “Nothing is perfect—and yet everything is.”

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For more support or to join their wellness community, visit Good Mood Crew or reach out on Instagram @everythingsperfectofficial.

Transcript

[Safeway/Albertsons Announcer]

Save on family essentials at Safeway and Albertsons. This week at Safeway and Albertsons, enjoy eight piece double breaded famous chicken fried or baked dark meat featuring four legs and four thighs for just $5.99 each. Member price available in the deli and sweet red cherries are $2.97 per pound limit 6 pounds. Member price with digital coupon plus 24 ounce. Selected varieties of fresh cut fruit bowls are $5 each. Visit safewayoralbertsons.com for more deals and ways to save.

[Doug]

And Doug, there's nowhere I wouldn't go

[Autumn]

to help someone customize and save on car insurance with Liberty Mutual. Even if it means sitting front row at a comedy show. Hey, everyone, check out this guy and his bird. What is this your first date?

[Doug]

Oh, no. We help people customize and save on car insurance with Liberty Mutual together.

[Autumn]

We're married. Me to a human, him to a bird. Yeah, the bird looks out of your league.

[Doug]

Anyways, get a'@libertymutual.com or with your local agent.

[Autumn]

Liberty. Liberty. Liberty.

[Doug]

Liberty.

[Autumn]

I think it's also really important to understand chemical reactions happen inside your body based on what we choose to eat. Like you eat the whole bar of chocolate or you eat the whole row of Oreos or whatever it is. That's a huge sugar spike. Okay, so you're going to spike, right? But there's the sugar spike, there's the insulin spike. Then you start kind of creating insulin resistance where we want to have insulin sensitivity, right? That helps. You're creating these other chemical responses. And. And by the way, when you do that stressor on the body, it could disrupt your sleep. That's more stress on the body. That means a higher cortisol response. That means you wake up the next day, higher cortisol, more sugar cravings. So you're triggering all these other chemical reactions that trigger other hormone reactions in your body that it's like this cascading effect. So I think so many of us need to pause in those moments. So.

[Doug]

So let's talk about some health.

[Autumn]

Yeah, we got a lot of. Okay, so people were like, must have been done with their sex topics.

[Doug]

People like, we love hearing about anal and how you crazy.

[Autumn]

Can you help us get in shape?

[Doug]

But back to how we met you,

[Autumn]

because all of a sudden we open it was like eight or nine phono friends that were like all about people's like, health stuff. So obviously we have a bunch in the queue, but we picked one that we were gonna.

[Doug]

Yeah, there's just like a lot of people might be able to relate or

[Autumn]

I mean, you know us, we'll go on tangents anyways, so.

[Doug]

Exactly. It's anyone's guess if we even stay on topic.

[Autumn]

Okay, we'll try.

[Doug]

We'll do what we can. So let's just kick off with the phone.

[Autumn]

Yeah, let's kick off with the phone. A friend.

[Doug]

All right. It says. Well, first of all, said some very nice things about our podcast. Thank you so much, that's so sweet. And then I. This is good practice for reading for me. I'm an almost 40 mom of two with a full time job, so I'm busy and I found myself falling into a pattern lately where I have my nutri, my nutrition dialed in for a good amount of time, following portion fix, measuring my food and sticking to my containers. But then I'll get a craving for something. And while I'm about balance and not depriving myself, my problem becomes that I can't quite figure out what my craving might be. Uh, sorry, I lost my place. What my craving might be for. Do I want something salty, sweet, crunchy, chewy? And I end up binging, trying to find the thing that is going to satisfy that craving. By the time I realize what I'm doing, I've over. I'm overstuffed, usually not satisfied, and angry at myself for having just derailed all of the hard work I had put in prior. I keep finding myself in these spirals and was wondering if you had any advice on how to stop the spirals before they start and how to better hone in on what it is that I may be craving so I can moderately indulge without binging. Thanks so much. Appreciate any advice.

[Autumn]

I think that's a great question. I'm excited to dive into this one.

[Doug]

Yeah.

[Autumn]

Because I think a lot of people experience this. My first impression when somebody says I, I have a craving, but then I can't pinpoint it. Is it sweet? Is it salty? Is it crunchy? Is it chewy? That doesn't sound like you have a craving because a craving you can identify. Yeah, like I want chips.

[Doug]

Huh.

[Autumn]

That sounds so good right now I

[Doug]

can't stop thinking about.

[Autumn]

Can't stop thinking about chocolate cake. Those cookies I ate. Right. Like you can pinpoint it.

[Doug]

Yeah. Like I've been craving pizza.

[Autumn]

Yeah.

[Doug]

And my partner, he's pretty. I don't know if he's just not a pizza guy because he will like indulge in other areas, but I'm like, how about pizza tonight? He'll be like, no, I was thinking Chicken and vegetables. I'm like, okay, well that's definitely not fudgeing pizza.

[Autumn]

Nelson Sweets the next day.

[Doug]

How about. Exactly. Yeah, yeah. Because he all, he's always like, what am I having for dessert? And I never even think about dessert. But so yes, I'm like, I'm craving pizza. It's been five days, we have to have pizza. It's not going to be pretty if we don't.

[Autumn]

So my first thing would be, it doesn't sound like you're having an actual craving, which usually tells me there might be something emotionally going on. So the first thing I would do is say before you start the, to use her word, binge of trying to figure out what it is, I would pause in the moment and ask myself, am I having a real craving?

[Doug]

Yeah.

[Autumn]

Right. Because I think a lot of times what we do when it comes to food is like, we say it and we start going for a thing without really thinking about what it is, why it is, am I actually hungry? When was the last time I indulged in something? Do I need to be indulging in it again? Right. Because like kids would indulge in ice cream every day if we let them.

[Doug]

Yeah.

[Autumn]

They'll tell you they want it every day. And just because they're having a craving doesn't mean you say to your kid, every day you can have an ice cream sundae.

[Doug]

Right.

[Autumn]

You'd be okay. We just had one two days ago, so we're not going to have one right now. We need to let a little time go by. Right. So sort of parent your inner child a little bit. To say it nicely, I'm not saying like be restrictive, but parent your inner child. If you wouldn't let your child go have an ice cream sundae every day, maybe you don't do that either.

[Doug]

Right.

[Autumn]

So I would stop in that moment and, and really try to identify what I'm craving. And if you can't, then don't start randomly eating because that's exactly where you're gonna end up, which is that I didn't hit it.

[Doug]

Yeah.

[Autumn]

And ask yourself, like, am I feeling a certain type of way? Am I stressed out? Because she said she's a mom, 42

[Doug]

kids, like a full time job.

[Autumn]

Yes. So am I stressed out? Am I sleep deprived? So my body is looking for energy and it's trying to figure out where to get that energy from. It can't quite identify the craving, but it's asking for energy. Have I been eating my meals regularly? Am I satisfied with the meals I'M eating? Am I angry? Am I sad? Am I bored? Am I lonely?

[Doug]

Have you, have you increased your fitness level? Because you also might just be adjusting if you're more active and you're eating the same. Like people who say they're doing the container containers. Sometimes I do, because I was guilty of the containers and I don't know about this listener. I was guilty of just deciding I want to lose fat. And I'm eating in plan A. The. The right.

[Autumn]

The science. You just decided that that was, I'm gonna eat as little as possible to try to lose weight, which does not. It's not how it works.

[Doug]

Right, Right.

[Autumn]

To an extent, yeah.

[Doug]

Like, the science is there for a reason.

[Autumn]

Yes.

[Doug]

And so, yeah, there could be a lot of things. It doesn't mean you need to do the. Go through everything that you have to see if you scratch that itch, that unidentified itch.

[Autumn]

Right. And I. Yeah. So. So, Paul. And by the way, that this, this is why I liked this phone a friend. Because for so many people, people will be like, oh, well, I was having a craving and I was trying to get it satisfied from every other thing. And it's like, Well, I ate 10 things and then I ended up eating the craving too. And now I'm overly full. Where it's like, let's say you were craving chocolate. Keep good quality chocolate, not crappy chocolate, because that's the stuff that'll make you want to eat more and more. Like, I'm a sweets girl, but like a little square of dark chocolate with a little sea salt in it totally takes the edge off for me. I'm good. I could do one square and I could walk away. I enjoyed that flavor. It's a flavor you're looking for if you are having that craving, right?

[Doug]

Yep.

[Autumn]

Whether you eat the whole bar of chocolate or the square, you taste the same. Taste the same. So why did you need the whole bar instead of just the one square?

[Doug]

Absolutely.

[Autumn]

So these are things to think about and wrap your mind around about. Like, I'm not depriving, but I'm also not overindulging. But if I'm going back. Sorry, go ahead.

[Doug]

Well, I was just going to say about that. I advise. I was actually talking with one of my clients about this. I was like, you know, if I. If you need the chocolate, have the chocolate. But I encourage you to look at the label because you think I need chocolate. And it's like, okay. But also know in satisfying that craving what a serving of that bar is, how many calories are in it, how much added sugar it may or may not have. And know that you're eating chocolate, but it's not a single chocolate. That chocolate isn't a single ingredient food. You're actually eating a lot of things. Because sometimes I think that helps take us out of the I'm chocolate phase. When we just take a minute. You're, yes, you're going to have some, but look at it and really, like, understand what's your what. What you're eating for that craving.

[Autumn]

Yeah.

[Doug]

Like, I love the thin Oreos.

[Autumn]

Okay.

[Doug]

So much like the ones that are little, like, they're like little thin. And I love the mint ones.

[Autumn]

Okay.

[Doug]

But reading them keeps me from eating asleep if they're available to me. I don't usually buy that stuff. Not that it's a, like, not that I'm judging anyone who does, but my parents will have it. And when I go to my parents, I find myself opening the cupboard and having one. But it's good to look at it and know, okay, there's a reason why I can taste this. And sure, maybe I want to just keep it feeling that ecstasy, but it's not going to change.

[Autumn]

Right.

[Doug]

And I don't want to have four servings and all the extra calories and sugar that come along with it.

[Autumn]

Right.

[Doug]

Not to mention the other things in Oreos.

[Autumn]

But yeah. So also the language we use is so important. You don't need chocolate.

[Doug]

Yeah.

[Autumn]

You do not need potato chips. You do not need an alcoholic beverage. You want them and that's okay. Again, there's no shame. But the language we use changes how we perceive things, how we interact with things. So if you, if you go, oh, my God, I need chocolate right now. Hold on. If you don't eat chocolate right now, what's gonna happen? Anything bad? Are you dying? Are you going to that, like, is something you want chocolate?

[Doug]

Yeah.

[Autumn]

And that's okay. And let's use that language. I would really enjoy chocolate right now, but I don't need it. So now I know it's not this need that I have to give in to. I want it.

[Doug]

Yep.

[Autumn]

When was the last time?

[Safeway/Albertsons Announcer]

Save on family essentials at Safeway and Albertsons. This week at Safeway and Albertsons, enjoy eight piece double breaded famous chicken fried or baked, dark meat featuring four legs and four thighs for just $5.99 each. Member price available in the deli and sweet red cherries are $2.97 per pound limit, 6 pounds. Member price with digital coupon plus 24 ounce selected varieties of fresh cut fruit bowls are $5 each. Visit safeway or albertsons.com for more deals and ways to save

[Doug]

then Doug, there's

[Autumn]

nowhere I wouldn't go to help someone customize and save on car insurance with Liberty Mutual. Even if it means sitting front row at a comedy show. Hey, everyone, check out this guy and his bird. What is this your first date?

[Doug]

Oh, no. We help people customize and save on car insurance with Liberty Mutual to together.

[Autumn]

We're married. Me to a human, him to a bird. Yeah, the bird looks out of your league.

[Doug]

Anyways, get a quote@liberty mutual.com or with your local agent.

[Autumn]

Liberty, Liberty, Liberty.

[Doug]

Liberty.

[Autumn]

I had that again. Tracking because we forget day to day what we're doing. Not on purpose, but you know, you're busy. You. You don't remember if you.

[Doug]

It's like when you drive from point A to point B that like, how'd I get here? You have no idea. Yeah, I don't remember a light. Yeah.

[Autumn]

Did I. Was. Were my eyes open?

[Doug]

Right.

[Autumn]

But we use all these words and this language and these feelings around things and then we get mad and society's making me feel this way and it's like, hold on. You're. You're in control of the show. So just let's start by pausing. Like, let's not be so frantic to jump into it. If you're having a craving, identify it. What is it going to take to satisfy that? Are. Are you comfortable having that or is it working against your goal? Do you absolutely like. Because sometimes you absolutely want it and you're like, yeah, I just want it. Great, then have it. But I do think if you can't identify what the craving is, I don't know if I would then use the word craving. Yeah, you might be craving something emotionally and that's why you're eating all the things and it's still not feeling satisfied.

[Doug]

Yeah, totally.

[Autumn]

Because you're. Something else is going on. So I think so many of us need to pause in those moments. I know for me it happened a couple nights ago. Like I was just, I was honestly, I was just bored. Like I, I was like, I've been working so much and even on this particular day, I had worked all day long from like 6 in the morning to like 3 in the afternoon. Like I non stop. The work was done at that point. There wasn't even anything else left I could do.

[Doug]

Yeah.

[Autumn]

Excuse me for the day. But it was only 3 o' clock and I'm like, I looked up at Dom and Ken. I Was like, I'm so bored with life.

[Doug]

Yeah.

[Autumn]

Like, like, what am I gonna do with myself? I ended up going out to dinner, like, enjoyed my dinner. It was delicious. And coming home, but it was still only like nine and I was back to being bored. And without thinking, I was about to start going through the pantry, probably for something sweet. And then I was like, autumn, you're not hungry at all. You just ate a full meal. You're freaking bored. That's the bottom line. And sometimes I gotta just sit with being bored. It was 9 o' clock at night. Like there wasn't anything to go do. I honestly, I went and got in the hot tub because it takes me out of the house, out of the kitchen, so that I don't end up rifling in there. I bring my phone out with me, I put a little show on. I'm like, great. And then when I'm done in there, I go up, I shower, I get ready for bed. Now I went to bed. I took myself out of the food environment.

[Doug]

Yeah.

[Autumn]

I gave myself something to do, but I also had just acknowledged I'm bored.

[Doug]

I think that's so good. I think like one you think of little pieces of advice you give people because this is the kind. This is a struggle that everyone faces.

[Autumn]

Yeah.

[Doug]

This is why people can, can find such success on like GLP1s and those kinds of support because it takes away that, like looking for those things in food for a lot of people. But so, so you're not alone. If you're listening and you're like, oh my God. When I just feel this and I have a memory in my mind where I was. It was when I lived in Ohio. So this is like 13 years ago or 15 years ago or something like that. Every year I would just want to say the same amount. I'm like, no, I bet you're getting older. It's the farther back you remember. But I can remember like it's a binge eating moment. And it's like it was almost like I didn't even want to do it, but I was moving so fast, chasing my emotions and what that food like was making me feel it because it tasted good, but it's like, like you said, it tastes the same whether you scarf it all down. And also if you're enjoying it, shouldn't be afraid to slow down. So one piece of advice I give is slow down. You said a few minutes ago, take the pause. Why are you wanting what you're wanting? And if it's an emotional thing, which Makes sense because we really. Even though everyone knows it, I still have to remind myself how emotional food is.

[Autumn]

Especially, I'm just saying it. Especially if it's a more processed food like one we have emotional connections to food. Like you're saying childhood grandma's recipe, going out celebration. But also certain foods are really designed to make you crave more. They hit that dopamine response.

[Doug]

Yes.

[Autumn]

So if you're sad and you eat the food, that hits that dopamine and gives you that little high of feeling better. When you're sad or frustrated or lonely or whatever, you don't want it to stop.

[Doug]

And then the dry actually then the drop is even worse. Not just in your brain, what happens? Like it wants more of that feeling, but you feel bad because you don't feel that you were in control of your situation.

[Autumn]

It's like you said. Then I get mad at myself for ruining my hard work. So it's a vicious cycle. And tell me if you've ever done this, where you do it, you get the dopamine. So you keep going. Then at a certain point you're like, I gotta be fucking done. Jesus, I ate the whole thing. Then you go into the self shame and spiral and beating yourself up. Why did I do that? I could have had just one or I actually wasn't hungry. And then you go, well, fuck it. Yeah, I already did it, so I might as well do it big tonight because I'm never doing that again.

[Doug]

Right?

[Autumn]

And so you either go back in for more or something else. Well, I had the sweet, so I might as well finish it off with the salty. Let me have a glass of wine. So I kind of forget that I just did that. And it's just like, what just happen? And again you're beating yourself up. And then you wake up the next day and you're like, now I'm gonna shave myself and I gotta work out even harder. And now I gotta be even better. And I'm not gonna eat any carbs today because I had all the carbs, you know, like it just turns into this.

[Doug]

And sometimes you also feel like resentful that you. Like if I'm on a good streak of eating, for me it really is about like controlled eating. Because if I'm in control, I'm making decisions that I've chosen I want to make for the life I want to live. That's really what is. That's when I think about healthy eating, I think about being in control. And a lot of people are out of control when it comes to what they eat. They're just like, I want that. And it's like there's no thought behind how to approach it. And so for me then if I wake up the next day, I did all that I have to eat healthy today. I'm like pissed that I have to eat healthy because I'm still coming off the high and then the crash of what I've been having and where as if I'm balanced and I am in control. I don't feel that at all. I feel like I have a good relationship with food and myself. So it's just like, it's hard when you get out of whack. And we all do sometimes or have been there at times, but really trying to find that control. And the one thing I say is slow down, think about it like if I, I'm more of a savory guy. If I'm craving chips, I am good about also having like for me, bell peppers.

[Autumn]

Right.

[Doug]

Crunchy. Sure, I can have some chips, but I'm not only gonna sit here and just mindlessly eat a bag of chips.

[Autumn]

Right? You're not gonna go pull the whole bag out and just keep putting your hand in.

[Doug]

Exactly. And if I can eat that, if I have enough room that I also have enough room to eat these things that I also enjoy, they just might not be what I'm craving. But as I eat them, I'm like, these are delicious.

[Autumn]

Yeah.

[Doug]

And I'm, I'm enjoying this experience without just mindlessly stuffing my face with chips and dip or something like that.

[Autumn]

Also really important to understand.

[Safeway/Albertsons Announcer]

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[Doug]

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[Autumn]

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[Doug]

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[Autumn]

Verbo book Now a vacation rental loved by guests. And by the way, when I say understand, I'm talking like very just high level surface level. But just paying attention to the fact that chemical reactions happen inside your body based on what we choose to eat. And what I mean by that is like let's say you eat all the sugar, right? Like you eat the whole bar of chocolate or you eat the whole row of Oreos or whatever it is. Forget all the psychological stuff that we just talked about. That's a huge sugar spike.

[Doug]

Yeah.

[Autumn]

Okay, so you're gonna spike, right? For some people, sugar makes them angry. For others it just makes them really like excited. But then there's the crash off of it. But there's the sugar spike, there's the insulin spike, there's the ability to. Then you start kind of creating insulin resistance. Where we want to have insulin sensitivity. Right. That helps. So you're creating, you're creating these other chemical responses that most people aren't really thinking about. And by the way, when you do that stressor on the body, it could disrupt your sleep. That's more stress on the body. That means a higher cortisol response. That means you wake up the next day, higher cortisol, more sugar cravings. So you're triggering all these other chemical reactions that trigger other hormone reactions in your body that it's like this cascading effect that when people are like, I am having the hardest time pulling myself out. This is not a willpower thing. This is a. It may have started a little bit with willpower and that moving fast and not emotional. But once it starts happening and those chemical reactions start happening.

[Doug]

Yeah.

[Autumn]

To unwind out of it. That now that does take some real kind of buckle down willpower because you almost have to ride out and reverse those chemical reactions. Right. Like you gotta detox. Yeah, you gotta detox it. You got to get the blood sugar levels back to stable. You've got to start to bring insulin sensitivity back. And the way you do that is by cutting those foods out or significantly back. But that's harder to do when you are triggering those cravings. So then that's where being aware, not having them in the house. Can I have one or two bites? I tell people, first bite, last bite are the two best bites. The first bite is the one where you taste it and you kind of get that first like, oh, that's so good. That's what I was craving, that last bite. You know, it's the last one. You kind of savor it a little bit. All the bites in between are the filler bites.

[Doug]

Yeah.

[Autumn]

That add up. Like I used to think about that because I worked at the Cheesecake Factory. And let me tell you, those pieces of cheesecake are big and they are dense but they're so good, you could eat it so fast. Right. It's creamy, it's rich, it just dissolves. Like, it doesn't actually, like, hit your stomach, turn to a liquid, and they're

[Doug]

like a day's worth of calories for some people. Easily. Right.

[Autumn]

If not more.

[Doug]

A slice.

[Autumn]

A slice. And the amount of sugar that you're talking about is like, so. But if you then adjust your thinking to like, let me just have the first and the last bite. Because everything else is filler and calories.

[Doug]

Yeah.

[Autumn]

And some people, some people are going to go like, that's diet culture. That's. That I should be able to have the whole thing. Should be able to. Based on what you could have whatever you want.

[Doug]

You actually are able.

[Autumn]

You're able to do whatever you want. That doesn't make you immune to the consequences of what it will do to your body.

[Doug]

You know, people got really mad at me once, but I'm feeling a little sassy, so I'm going to say this again. I referred to. I think I was talking about sugar and like, how it is. It can be addictive. And I was talking about how people with. Who have, like, drug and alcohol abuse problems. But yes, you can have that. You can also go out and smoke crack if you want to, but you don't because it's not good for you. And honestly, you'll probably have a. I don't know. I've never smoked crack, but I imagine when people like it, that's why they get hooked on it. And, and they get. I mean, I'm not making light of that, but in all seriousness, sometimes something that might be enjoyable in a moment isn't the person you want to be. The person you want to be isn't someone who does that.

[Autumn]

Right.

[Doug]

You know, and you realize it doesn't serve your life, it doesn't serve your goals, it doesn't serve where you want to go. And so no one's telling you you're not allowed. You're just making the decision for yourself. I don't want to have whatever your boundary is.

[Autumn]

Right.

[Doug]

If it's. If it's a certain amount of grams of sugar.

[Autumn]

I don't want to be the person that eats an excessive amount of sugary food or crack.

[Doug]

I'm just kidding.

[Autumn]

Crack is whack.

[Doug]

Yeah, crack, his whack.

[Autumn]

Or I don't want to be the person that eats the entire bag of potato chips. I want to be the person that pulls out the handful, whatever, and, and can enjoy those fully. And then Be done.

[Doug]

And, you know, like, I. We got these snacks from these, like, protein pretzels from Costco, and actually they're kind of a neat. For a package snack, I think 18 pretzels is like a hundred and some calories and 15 grams of protein. And so I'm like, this is actually for a snack like that. Like, I. I was not mad at it, but I counted out 18 because I was like, I want to know how I feel. I want to know, like, what amount that feels like. Because a lot of times you see the serving size, and then we just start hand pulling, hand to the face, hand to the face. And for me, that's how I practice slowing down.

[Autumn]

Yeah. It wasn't 18 handfuls. 18, exactly.

[Doug]

And just realizing, okay, that's enough. Or if I decide to have more, I still get to know. But I did already have this much.

[Autumn]

Yeah. There is something else I want to point out now that you said that, and that is being aware of food marketing. And. And I am not, guys. I am not immune to any of it. I like dessert. Like, I've gone through these phases. I've gone through parts of, like, I remember probably in my, like, late 20s, like the 100 calorie serving packs of the thin paper thin crunchy chocolate chip cookies. And I was like, yeah, but it's only 100 calories, so that's fine. It's still the carbs. It's still the sugar. And it wasn't about those hundred calories per se. It was about I would have that. Then I would have a granola bar, Then I would have a yogurt. And I would be like, but these are all healthy because they're marketed to me as healthy. But really, like, I was eating, like, the yo plate key lime yogurt. And then I looked at it, I was like, oh, they write, I don't know, like, 16, 20 grams of sugar or something. But for years I would do that because I didn't know it's yogurt. So I wasn't looking at. This was like, obviously before I really, like, dove into studying nutrition. But between the yogurt, the granola bar, the 100 calorie pack of cookies, I'm thinking, I'm making healthy choices. Where's my fresh fruit? Where's my vegetables? Where's my lean protein? Because nowadays, especially on social media, drives me insane. Like, we've talked about this cottage cheese food craze right now where people act like cottage cheese is the holy grail of, like, if you just eat cottage cheese you're losing weight. I'm like, what is this? And I'm watching people put it together in the weirdest ways. And nothing. There's nothing against cottage cheese, but I'm like, can we just eat whole foods? Because you said those pretzels had how many grams of protein?

[Doug]

15.

[Autumn]

Great. You could also eat two eggs, which is going to fill you up more than those pretzels. I'm not. Listen, we all love to have a snack sometime. We all love to have a little crunchy, salty sweet. But what I'm saying is, a lot of times we get sucked into the marketing of it, and it's like, well, I had the pretzels, the protein pretzels, and then I had the protein cookie. Like, when you go to the gym, they're these giant protein cookies. And then you realize it's like 500 calories in the cookie. And by the way, the cookie's two servings, and you're like, what? And. But you're like, I'm eating a protein cookie. I had somebody in good mood crew ask me in. In our, like, group the other day, she put a picture of a pro up. It's labeled a protein shake. And she puts the nutrients on the back, and she's like, I just want to make sure this would be counted as, like, my red. And da, da. And I'm looking at it, and I was like, did you say they. They call this a protein shake? Because I'm looking at the calories. They were like, 180 calories for the serving. It was like 18 grams of carbs and. And 6 grams of protein. I was like, they done did. Lied to you.

[Doug]

Yeah.

[Autumn]

This is not a protein shake. Not in the way you. This is not a red container.

[Doug]

Right?

[Autumn]

I was like, it's actually one and a half yellows. Like, if I break it down. Because yellow containers actually have protein in it, too.

[Doug]

Right? Like broccoli has protein.

[Autumn]

Right? But I was like, when you. When I break these down and the calories, the carbs, and the amount of protein, this is not a protein. Like, so you've been counting it as a red. Because they called it a protein shake because it has some protein in it. Like. Or it pisses me off when I see, like, influencers or people on social, and they're like, get my high protein recipe. And I look at it, and it's like, carb, carb, carb, carb, carb. And they use some Greek yogurt in there. And I was like, it's not high protein. It's High carbs.

[Doug]

Yeah.

[Autumn]

It has protein in it, but that doesn't make it high protein. But because we have these hooks. Right. People are taught to use a hook to get engagement. So they use the hook right now that everybody's high protein. So they. They just call it high protein. They're not necessarily putting the breakdown on.

[Doug]

Right.

[Autumn]

Little, little key. If you want to know if something's really actually high protein, there's several different ways you can figure it out. But the easiest one is if you look at the grams of protein and add a zero to the end. So if something says it has 10 grams of protein, you add a zero, 100. And then you compare that to the calories. It needs to be equal to or greater than the calories to be considered high. Right.

[Doug]

So the calories. If it was 10 grams of protein, the calories need to be 100 or less.

[Autumn]

Yes.

[Doug]

To be high, pro.

[Autumn]

To be high protein. So if you add that zero, but the calories are 180, so you're at 100. That's at 180. It has protein, but it's not high protein.

[Doug]

Yeah.

[Autumn]

Be aware.

[Doug]

Yeah. And just too, it's like, think about your overall goal. I really encourage people, like, look at what your day. With my clients, a lot of times we handle things a week at a time and that turns into a day at a time.

[Safeway/Albertsons Announcer]

And I'm like, save on family essentials at Safeway and Albertsons. This week at Safeway and Albertsons, enjoy eight piece double breaded famous chicken, fried or baked dark meat featuring four legs and four thighs for just 5.99 each. Member Price available in the deli and sweet red cherries are $2.97 per pound limit 6 pounds. Member price with digital coupon plus 24 ounce selected varieties of fresh cut fruit bowls are $5 each. Visit safeway or albertsons.com for more deals and ways to save.

[Doug]

And Doug, there's nowhere I wouldn't go

[Autumn]

to help someone customize and save on car insurance with Liberty Mutual. Even if it means sitting front row at a comedy show. Hey, everyone, check out this guy and his bird.

[Doug]

What is this, your first date? Oh, no. We help people customize and save on car insurance with Liberty Mutual together.

[Autumn]

We're married. Me to a human, him to a bird. Yeah, the bird looks out of your league.

[Doug]

Anyways, get a'@libertymutual.com or with your local agent.

[Autumn]

Liberty, Liberty. Liberty.

[Doug]

Liberty. You know, you. I want you to think about what you're gonna eat throughout the day because if you are not you're not going to be able to get reach your goals if you have a protein goal or a calorie goal or whatever it is if you're not focused the whole day without binge eating and still not having control of that. And I think like, if you're going to have a treat or something that's not high protein, like let's say it's 10 grams of protein and 150 calories. That doesn't necessarily mean it's something you can't have, but you need to make space for those decisions.

[Autumn]

And you're not saying there's anything wrong with it. I'm saying people kind of don't fall. Yeah, don't fall for it automatically being high protein because all of a sudden, like I said, you could look at it and the carbs could be 30 grams of carbs and you're like, whoa. By the way, when you look at food packaging, it usually tells you the percentage. Like it'll say the amount and then it'll say the percentage over next to it. So it might say 30% of your daily value of carbs, 20% of your daily value of protein. Like make sure that protein number is up there. It doesn't always say it.

[Doug]

And also, you know what I noticed? This is a lip. Maybe you have something to say about it. But I was looking at labels And I asked ChatGPT because one label I was looking at had the same amount of protein as another thing, but their daily percentages were totally different.

[Autumn]

Okay.

[Doug]

And Chat told me that some labels go off of I, I forget exactly what it said, but let's say like 50 grams of protein being your daily and some go off of a hundred. So even that it's really good for you to, to. It's, it's not really hard math when you're to, to know how much many grams of protein you're going for if you're looking at the label.

[Autumn]

You want me to make it really easy for you?

[Doug]

Yeah, easy container system. Right.

[Autumn]

Because again, when I'm balancing it out for you, like good mood macros, 40% protein, 30% carbs, 30% healthy fat. If you're getting your containers in, you're high enough protein without it being crazy high that it's going to cause digestive issues or anything like that, like you should be working out. Right. But I've got different formulas based on if you're looking for weight loss maintenance or muscle building, how much you're exercising is taken into account. Like all that stuff is that was the whole reason that the container system was created 12 years ago, and that's why it's worked for so many people, because all these math numbers we're throwing out gets really intimidating. One of the biggest reasons I created it was, like, when I was a fitness competitor, I had to read every label I had a spreadsheet I had. I had to do all the calculations to make sure I wasn't going over it. It's all consuming. And then when I was going out to eat like I was, I had to be very careful as a competitor when I'm going it, because you don't know how much oil is being used. You know how much sugar is being used. Like, that's why eating at home more often than not, getting used to finding maybe some meals that you like that you could do on repeat, and you could switch it up maybe week to week or month to month, but maybe, like, finding those couple that you're like, this is a go to. It's fast, it's easy. I always like it. And having some that you rotate through.

[Doug]

That's what I say.

[Autumn]

Sometimes I have a hard time when people ask for me for meal plans. It's not that I mind giving meal plans, but I'm like, well, I don't like telling you what to eat, because what I like might not be what you like. And that is the beauty of, like, why I developed again, the container system so that you could pick what your protein is. You find your carbs, you pick your veggies that you like. I love asparagus. I love broccoli. I. I love pretty much all vegetables. Like, there's very few vegetables, except I

[Doug]

gave up brussels sprouts. Yeah, well, brussels sprouts and renegade rose, They're a thing of the past for me.

[Autumn]

You gave me a list of exercises you gave up? Yes. Yesterday. I was like. So we walked.

[Doug]

She was like, we. We. Side note, we were gonna. I guest appeared in one of the Good Mood crew workouts.

[Autumn]

Yes.

[Doug]

And. Well, I'm in one of the programs in there, but for a little bonus workout. And we were going over it, and she was like, oh, we could renegade road here. And I said, I don't do those anymore.

[Autumn]

I gave those up. I was like, oh, well, me. And then. Wait, what? I said something else. And you're like, I don't do those either anymore.

[Doug]

And I was like, like, you know what? I'm gonna. I'm gonna have my agent send you a list of things I'm willing to do.

[Autumn]

I'm just kidding. Green M.

[Doug]

But no. Yeah. Brussels sprouts are a thing of the past, but go on.

[Autumn]

Yes, but I don't like doing it because I am a creature of habit. I can, I can rotate between a couple things for breakfast, like, I'll change my vegetable out. But basically I always have protein, a carbohydrate, a vegetable. So one morning it might be broccoli, one morning it might be asparagus. One morning it might be mushrooms and bell peppers and onions. But there's always going to be a vegetable. For me, protein is always going to be in there. I don't eat eggs very often at all anymore, maybe once every couple months because I have a food sensitivity to them. So to me, protein is protein. I'll eat anything really for breakfast, from steak to sauteed breakfast. Turkey sausage, smoked salmon. Smoked salmon, a lunch meat, like, whatever. To me, if I, if I like it, I'm going to eat it, whether it's breakfast, lunch, or dinner. But I know some people get into, like these very. Like, they're visual and they want, like, a meal and they want it to. And I'm like, guys, broccoli good? Sausage good.

[Doug]

Yeah.

[Autumn]

Sweet potato good. Like, that's. I'm. That's what I'm eating.

[Doug]

I'm of the opinion. And I, I. Okay, I think, like, you're someone, we both are in the industry, but you're like, in the industry and have been for years.

[Autumn]

Yes.

[Doug]

And there's this pressure when you are creating that I perceive. Okay, this is my opinion now, for someone like you to. Because you want new things for people so that they stay engaged, and that's. That makes sense in any kind of business. But honestly, the hard truth is basic habits and consistency is, in my opinion, like the best thing you can do for yourself. And you can leave a percentage of space for some different things and being creative. But I tell my clients, find things that you like and work for you and keep a small Rolodex that you know you can go to that serve. Serve you in all areas of your life are quick and easy to prepare. Yeah, you enjoy the flavor, but they don't take a day of prep or something that you're not going to do it. You're going to end up running to McDonald's and have right ingredients and nutrients that you don't even know that you're eating right where it's like again. And if you decide to go to McDonald's, fine. But don't put yourself in a corner where you feel like you have no healthy option to do.

[Autumn]

Right.

[Doug]

And so I'm like, consistency is key. And same with workouts like, like I, you, I admire how creative you are with workouts. So people have options, but at some point, bitch, just show up and do the thing. And whether you find one that works for you and repeat. And there are a lot of people who are successful, have been doing 21

[Autumn]

day fix for literally 10 years.

[Doug]

Yeah. And it's like, that is okay. Sometimes consistency really is key.

[Autumn]

Not sometimes, it always is. And I, you know that I been so lucky. Lucky. And also worked my ass off to be able to create so many different programs over the years for Bodi. And I love that people have those options. And you can watch the evolution from 21 Day Fix, where it's like, here's these seven workouts and you do them, you know, over the course of 21 days. And people understood that I could repeat this and I could repeat this multiple times. And they kept making progress and they kept getting better. You want to talk about easy, progressive overload? Great. Do it again. You understand the movement patterns, but now you get, you're a little stronger. You can go a little heavier, maybe a little faster or maybe a little slow. You know, like you, that's how you change it. And then, you know, we went into a fix. Extreme and hammer and chisel and country heat and then 80 Day Obsession. And even if you go into 80 Day Obsession, we filmed it in real time, but there's three phases. There's six workouts in each phase. And while they change slightly week to week, meaning the number of reps, the number of sets, or if we do the workout all the way through three times, or we do this, block this, the moves are still the same. So you have a chance to learn them and get better at them. And then after a month, we move on to the next thing. But then it started to get to the point where the. More like you watch how we've changed as society and how overstimulated we need to be, and people are like, I'm bored with, like, I don't want to do the same thing and I don't want to hear the same thing. And, and so, like, I love four weeks for everybody that I created, but you never do the same workout twice.

[Doug]

Right.

[Autumn]

They always progress a little bit. They change a little bit. Don't get me wrong. That's fun. And I, I made sure that even in the movement patterns I'm doing, they're not crazy drastically off. But there's something to be said for repeating so now in good mood Crew, like, yes, I put programs up and those take a little bit longer because I really need to work through them. But I'll put up like three workouts a week. But even like the upper body that we just filmed yesterday, I will film that same one again next week.

[Doug]

Yeah.

[Autumn]

Because that's how you make real progress. We're gonna do it again. It's not do these moves one time and never do them again. We're gonna do them again. We're gonna see if we get stronger. Maybe we lift a little heavier. Like this is where I get to change with the load, the reps, the time, tempo, all that stuff. But I don't have to change the move.

[Doug]

Right.

[Autumn]

But I also have to bring people along and educate them. That guys, I know we got in this habit of like, new workout, new workout, new workout. And I'm like, repeat it. Yeah, please. That's where your real change is going to come from. Repeat the workout. Lock into the nutrition. Repeat the nutrition. Make sure you're managing your stress.

[Safeway/Albertsons Announcer]

Save on family essentials at Safeway and Albertsons. This week at Safeway and Albertsons, enjoy eight piece double breaded famous chicken fried or baked dark meat featuring four legs and four thighs for just $5.99 each. Member price available in the deli and sweet red cherries are $2.97 per pound limit 6 pounds member price with digital coupon plus 24 ounce selected varieties of fresh cut fruit bowls are $5 each. Visit safeway or albertsons.com for more deals and ways to save.

[Autumn]

A vacation rental shouldn't come with surprises. It should come with verbo Care and 24.

[Doug]

7 Life Support.

[Autumn]

If the hot tub's broken, that's a verbo care thing. If my teenager starts calling me Leslie, that's a family thing. Leslie Verbocare and 24. 7 Life Support.

[Doug]

If you know you Verbo terms, apply cvrbo.com trust for details. Yeah, absolutely. It's. I like listening to Nell's story when he found he actually found the whole health lifestyle through body. And before that he did not eat vegetables. And that's very weird for me because I grew up eating vegetables. It was never like Puerto Rican.

[Autumn]

It's not, it's not a big an island food, right? Yeah.

[Doug]

And so he started just telling himself he would try a new vegetable. I forget how often. But then he would figure out the ones he liked and there are some vegetables he doesn't like or he only likes certain ways where I'm like, honestly, when it Comes to veggies other than Brussels sprouts. I was joking earlier, but I feel like sometimes I get heartburn from Brussels sprouts now. But as far as, like, flavor and taste, I'm like a garbage disposal for vegetables. It doesn't, like, matter how they're cooked, Whatever, I'll eat them. Yeah, but if you're not someone like that, it's okay to experiment. You know, you're. You're, you're a big girl. Put your big girl panties on and try different things. But when you find ones you like, it's okay if you repeat that of several times a week because you're trying to get your vegetables in while you're looking for the other ones you like or how you like preparing them.

[Autumn]

That's a big one. Is how you like preparing them. If you saute them and you don't like them sauteed.

[Doug]

Yeah.

[Autumn]

Maybe you like them roasted. Maybe you like them in the air fryer. Maybe you like them raw, right? I love asparagus, but do not put a raw asparagus in my salad.

[Doug]

Mm. Mm.

[Autumn]

Not my favorite.

[Doug]

I actually don't know. I don't know.

[Autumn]

It's not. Yeah, to me, it's not yummy. And I love asparagus cooked. Like, I love them sauteed, even over the air fryer. I prefer them sauteed, but don't put them cold in my salad.

[Doug]

You know, you made a comment about cottage cheese, and I agree with the point you were making. But the girl who. Yes, and because I agree, like, cottage cheese isn't some secret, like, amazing tool to weight loss. The reason that I think people use cottage cheese, well, it's so trendy right now, but it's low calorie and pretty high protein. And like, that's a big thing right now. But.

[Autumn]

But dairy sometimes is inflammatory, people. So you have to be aware of how it affects you.

[Doug]

Exactly. I don't really. I have never really indulged in cottage cheese for that reason. But there's a girl online who, she's. A lot of people who listening have probably seen her online. And she created the Tiffany plate. And it's. Cottage cheese is like the staple of it. But what I love about the Tiffany plate is she has all different veggies every time that she dips in her mustard and cottage cheese. But it's such an interesting way to try different vegetables and see if you like them. And she has a variety and sometimes she doesn't.

[Autumn]

Yeah.

[Doug]

But I think it's like. And what made me think of it is. She eats raw okra. And I've never seen anyone eat raw okra before.

[Autumn]

I don't know if I've ever tried raw okra before. I don't think I have.

[Doug]

Maybe.

[Autumn]

Maybe in a salad.

[Doug]

Yeah, maybe. Do you eat. Do you like raw zucchini?

[Autumn]

Raw vegetables, carrots? Like, I don't like cooked carrots. No, That's a texture thing. I'll eat them. Like, I had a friend that used to cook them all the time. She loved them. And every time I'd go over for dinner and be like, we're having cooked carrots. And I'm like, oh, but I love them raw. We'll eat them raw all day long. Bell peppers. I'm sure we've all seen me eat them. Like an apple.

[Doug]

Yeah.

[Autumn]

Raw broccoli. Like, it needs to be dipped in something. I'll do that. Cucumber. But. But then there's certain ones. Like, no, zucchini wouldn't be a go to raw for me.

[Doug]

Yeah. I've had it raw, and it's okay. But it's still weird in my head. I'm like, this just feels like it should be cooked.

[Autumn]

Yeah, there's certain ones. Yeah. Like, I'd rather a raw tomato. That's gotta be firm. I don't like it when it's gritty.

[Doug]

Mm.

[Autumn]

Otherwise, I need it kind of cooked down into, like, now a sauce.

[Doug]

Yeah.

[Autumn]

Like, if it gets in that in between.

[Doug]

Not a fan.

[Autumn]

It's a little slimy for me. But honestly, I really didn't start enjoying vegetables until I was in high school.

[Doug]

Really.

[Autumn]

Like, I would eat salad, but let's be honest, our salad was iceberg lettuce. Like my grandma. Yeah. Like, but. And maybe a cucumber. But, like, if I think back to family gatherings, like, growing up, I mean, I'm Italian. I don't. Besides, my grandma's salad at the end of the. And we ate it at the end of the meal, not the beginning. Yeah, we did that too, for digestion. And that thing was soaked in dressing, man. Like, she would make it, but it was like oil and vinegar. But I don't have a recollection. Maybe my grandma would do fried green tomatoes, but I wouldn't really eat those. I don't have a recollection. Zucchini blossoms. But again, fried and breaded. Of eating a lot of vegetables. It wasn't until I went to live with my mom that I really started eating vegetables. And even that, like, she would put cucumbers and she would put bell peppers in the Salad, and I would kind of pick around it. And I remember being like, finally, like, I went to a friend's house for dinner once, and they put peppers, like, bell peppers in their salad. And I didn't want to be rude.

[Doug]

So you ate it.

[Autumn]

So I ate it. And then I was like, mom, I actually like this.

[Doug]

Yeah.

[Autumn]

Or I loved doing. This is gonna sound so funny. Let's not forget I used to dance a lot in high school. Like, hours on end, plus school and gym class and all that. I loved whole wheat bread with mayonnaise. And I would take broccoli florets, and I would chop them up really small, and I would just smash it between the bread. So it was like broccoli and mayonnaise smashed between bread. Delicious.

[Doug]

Because we growing up, people always thought, this is so weird. We would have. Well, we called them mayonnaise sandwiches, but we actually were a Miracle Whip family.

[Autumn]

Oh, yeah. We did that, too. But this was mayonnaise at that point.

[Doug]

Yeah. So we'd ask my mom, like, for mayonnaise sandwiches all the time. And so now he's saying with some broccoli in it. I'm like, I might have to make me a mayonnaise broccoli sandwich one of these days.

[Autumn]

My grandma used to make us one when we were little kids. This was like. Like. But it was. It's because the Italian dressing that my grandma made by, like, we served it in our restaurant. It was so good. I wonder if Bobby knows this recipe. So it was white bread, because that's what they had, like, the wonder bread. So white wonder bread. And she would kind of, like, really squeeze that salad dressing on there. It was like the. The plastic squeeze bottle. So the bread was fairly wet with salad dressing.

[Doug]

Yeah.

[Autumn]

Bologna and then iceberg lettuce. So it was crunchy, but the bread was a little soggy. And then you had the bologna in there. I asked for that every day when I came home from kindergarten.

[Doug]

I bet.

[Autumn]

I love that baloney sandwich. And then I went up and took it up.

[Doug]

I used to love baloney sandwiches. And then I think my grandma or my mom told me there were fingernails in there.

[Autumn]

Why. Why would you. But it's. It's a. Again, I didn't like veggies. I didn't grow up eating them. I think people assume, like, you grow up eating them. No, you find one that you like. Like, yeah.

[Doug]

Hey, that's the thing. Like, find consistency. And. And. And then it's not that there won't be space for other things, but when you have A practice, like when you have a routine, when you have what's normal for you.

[Autumn]

Yeah.

[Doug]

I follow this girl and I wouldn't. Who I'm. I love following her on Instagram, but I don't share a lot of her stuff because I do think it could be triggering for a lot of people. And I am mindful of that. Her thing is. Is mostly about portion control and your stomach is the size of your fist. Yeah.

[Autumn]

Because I want to be a skinny. That's what she said.

[Doug]

Be a skinny. That's what she said.

[Autumn]

Yeah.

[Doug]

But something that I love that she always talks about is her morning routine. And it's like when you have a practice, a way that you ordinarily spend your time that is going to shape who you are. And that includes with your workouts and how you eat. And it doesn't have to always be reinventing the wheel. And sometimes when you're always reinventing the wheel, you can never really even get in the flow of a thing that works for you. But once you have your base, then you can experiment. Here, try this. And have a nostalgic bologna sandwich if you want to one of these days. But you know that you're. An ordinary practice is eating, you know, the vegetables you like. You know that at dinner, like. Like I tried to really help people just have very basic go to's. Let me. I have a question for you.

[Autumn]

Good. I have one for you too, but you go first.

[Doug]

Okay. If you were gonna give and we could maybe have a few, we could go back and forth, but starting with one. Like, let's say someone's not gonna do your container program.

[Autumn]

Yeah.

[Doug]

So you just give like a basic. This is what I'd say. Don't do this. Cut this out, add this, whatever. What would it be when.

[Autumn]

In terms of nutrition, if it was the most basic? Like, we're starting at letter A in the Alphabet. Right. Like step one, don't worry about what you're taking out because that alone is a mind to people of like. Now I'm. I have to give things up. So let's not put a negative connotation on it. I want you to start thinking about what you're adding in.

[Doug]

Yeah.

[Autumn]

If you only drink soda or iced tea or whatever throughout the day, I want you to start adding in water. So if you're going to drink a soda, you got to drink 8 ounces of water first. Nobody's taking your soda away. Drink 8 ounces of water first. Bet you don't drink as much of that soda throughout the day. Because one, you're gonna be thirsty or you're not gonna be thirsty. Like you're gonna be quenched and hydrated and liquids in your stomach. So you're not gonna be able to. I'm not. If you are the person that, you know, you eat the fast food and all the things, I just want you to get in. If you're not eating any vegetables, I want you to Start getting in 2 servings, 21 cup servings a day and then see if we can work up to three. If you don't eat any fruit, can we get in a serving? If you tend to lean towards the carbs, can you, can you look at each meal and make sure there's at least protein in each meal? And when I say protein, I mean like chicken or. Yeah, actual, an actual animal protein if you eat it or tofu or tempeh or like things like that or like. So that would be step one. It's referred to as crowding out. So instead of removing what maybe is actually causing the problem, instead of going I have to take out A, B and C, you crowd it out with better options. So you drink the water so that you end up drinking less soda, you eat the veggies because you're getting the fiber, you're getting the nutrients that you need and you're adding that bulk. So it's, you're probably going to be a little more full. So maybe you're not going to eat the whole roll of Oreo cookies. And by the way, when you start doing that and you start giving your body the hydration and the nutrients that it needs, those cravings start to go away.

[Doug]

Yeah.

[Autumn]

So I would say if, if, like first step, that's, yeah.

[Doug]

It's not about eliminating as much as it is committing to adding in these healthy, like healthy things.

[Autumn]

Yeah. So that the first thing is just I'm, I'm being more proactive in getting things in. I'm not so much focused on what I have to give up.

[Safeway/Albertsons Announcer]

Save on family essentials at Safeway and Albertsons. This week at Safeway and Albertsons enjoy eight piece double breaded famous chicken fried or baked dark meat featuring four legs and four thighs for just $5.99 each. Member price available in the deli and sweet red cherries are $2.97 per pound limit 6 pounds. Member price with digital coupon plus 24 ounce selected varieties of fresh cut fruit bowls are $5 each. Visit safewayoralbertsons.com for more deals and ways to save.

[Autumn]

Premier hosts on vrbo Deliver quality vacation

[Doug]

rental stays with fast responses and clear instruction.

[Autumn]

So you don't have to worry about surprises. I asked our host a question about the house last night and he got back to me super quick.

[Doug]

See, that's the premiere host move right there.

[Autumn]

I wish I had a premiere group chat. I asked them where we should have dinner last night and they left me on red. I know you saw it. It says it. Classic group chat move. Don't walk into a surprise book.

[Doug]

A top rated verbo.

[Autumn]

Stay with a premier host if you know you. Vrbo. What about you?

[Doug]

I think. Well, you said that and I really agree with it. Something different, I would say a very basic thing for someone to start would be cut out fried food. Because if you're looking for a weight loss because the fact is fried food like doubles the calories usually of whatever you're eating if you're gonna have grilled chicken or fried. When we were at I, I was traveling last week because my grandfather passed away and we were like, so food especially for a sudden trip and the whole family's together and it's like we're. We had to fly to Nashville then drive to this rural area of Kentucky and so we got chick fil a one of the days and they have grilled nuggets. And when you look at the nutrient, the difference in calories, it's probably big. It's huge. And, and there then it was pretty low calorie and my brother was like, you know, they don't even, they don't taste worse in my head. In your head. You just think you want that fry.

[Autumn]

I want the crust.

[Doug]

And it's not like I'm. That they don't taste as good as the other ones.

[Autumn]

Right.

[Doug]

So I would say a big goal to start doing is whatever, whatever you normally eat. Start to see how you can remove the fried food if, if you're somebody who's eating a lot of eats fried.

[Autumn]

Yeah. And I think you can look at. Right. Because not, not everybody's going to be a big fried food person. But you might be a big sweets person or you might be a big quick grab and go person. But guess what? There's nothing faster than grabbing a banana or an apple or bell peppers or carrots or Right. A beef stick. Right. Because it's like, oh, I'm so I'm in such a hurry I don't have time so I'm gonna go through the drive thru. Bitch, please. That apple would have been way faster and way cheaper than sitting in that line at the drive Thru eating that crap food. Like you could have brought it. Like, let's not like you have choices. You have.

[Doug]

Most of the time you have choices

[Autumn]

to make if you're stocked up on it.

[Doug]

Right.

[Autumn]

But you have to be aware of stocking up on it. Another big one for people would be, this is probably way more than fry food. Is that quote unquote coffee beverage you're drinking in the morning?

[Doug]

Yeah.

[Autumn]

Is it coffee or is it a coffee flavored milkshake?

[Doug]

Yeah.

[Autumn]

Because. Oh my God, where was I The other day? I was at the coffee house, the Calabasas Coffee house. And this person in front of me was ordering and they order their coffee and she's like. And seven pumps of vanilla syrup. Oh, I, oh my God. I was like, and me.

[Doug]

My reaction, like that is purely based on how it would taste. I'm not even like, yes, that's so unhealthy. But just thinking about that in my cup makes me like gag a little bit.

[Autumn]

Which tells you what their taste buds are trained for.

[Doug]

Yeah.

[Autumn]

I'm like, that's not coffee. You're literally. Might as well just ask for a cup of syrup.

[Doug]

Exactly.

[Autumn]

Like, it reminds me of the movie Elf where he's like dumping maple syrup on pasta. He's like, I love sugar.

[Doug]

Yeah.

[Autumn]

I'm like, I literally. I was like, I. I feel like I should tell her that's abuse to her body. And also I feel like this coffee house should be like, there's a limit three pumped house. Like. Right.

[Doug]

Sorry, but you have to sign this waiver.

[Autumn]

Yeah. Like you're, you might be going into it like a sugar coma here, but yes, when you go to all these coffee houses and you think you're getting something healthy because you're like, I'm just getting a coffee or I'm just getting a matcha. So same coffee house, they have this matcha beverage and it's like strawberries and cream. And so they, they'll ask you like, what milk you want. So I would always like, do a non dairy, like maybe an almond or something like that. And it has like a little bit of like, it's strawberry puree. But they make it with their, like, they make it with strawberries, matcha water, milk. Okay. And don't get me wrong, it's sweet, but it's not like insanely sweet. But I remember one day I just decided to ask, I was like, do you have. Because here in California, you know, they have to have the nutrition information. And I was like, do you know how many grams of sugar are in this. And she said 27. I said skirt, cancel that. I'll just take a matcha. You do a plain matcha? She's like, yeah. I was like I'll take a plain matcha. But right. Because everybody hears matcha. It's a trend even though it's, it's not a trend obviously. Like people in Japan have been drinking it for years. Decade however become more popular. It's become really popular here in the States but we don't drink it like they do in Japan. Japan, it's like the powder and water and it's almost like ceremonial how they prepare. We're like what can we add to it to cover up the earthiness of it. Yeah, but if you get a good quality, the earthiness isn't bad. But anyways. But yes, that one. Sometimes people will do two of those in a day. Oh, I'm, I'm having, I'm so tired at 3 o'. Clock. You just crashed off a hundred grams of sugar. No wonder you're tired. Yeah, stop that. You're not crashing off caffeine, you're crafting crashing off sugar.

[Doug]

My dad had some blood work done and he's very, he. His blood work and numbers always come back really good. And actually his over the last decade lost significant amount of weight. Super proud of him. But he's not, he's not like you know, trying to be out here like a fitness guy. But he was drinking more soda and his blood, his blood work came back where his sugar was a little high. Not like dangerous but like okay. And so he didn't totally eliminate it but greatly reduced it. And he's lost like 10 pounds just since reducing soda. And he still has some. Yeah but I just, it's, there's something to be. We don't even think about in those quick grabs.

[Autumn]

So when I was growing up RC Cola, like we always had that. Like that was at my grandparents house. Like it's like the lesser version of Coke I guess like the non name brand. Anyways, my mom always had Diet Coke on hand and I liked the flavor of Diet Coke better as a little kid I drank Pepsi. But like then I like Diet Coke. But I remember When I was 15 I worshiped my dance teacher. Like she was everything like and she one day in class was, you know, she would always give us little, little talks at the end of class about different healthy behaviors and she mentioned soda not being great for your muscles and not being great for your performance. And whatever Gina said I did, she wasn't like hey you guys aren't allowed to drink soda anymore. She would just sort of explain it in a way of, like, it's not ideal. We're competitors. We want to make sure we're taking, so drink your water. And I was like, nope, no more soda for me. And I probably dropped 10 pounds in, like, two or three weeks. It was the only thing I changed. And I remember walking into dance class one day, and I was feeling cute, which, by the way, I had always felt a little bit.

[Doug]

Yeah.

[Autumn]

And I mean, granted, that was puberty age, but this happened quick. It wasn't like, all of a sudden I came out of puberty, and I was in, like, my. This cute little crop top and these black dance jazz pants. And I walked in, and everybody's head kind of turned. And I hadn't really know. I mean, I. I knew. I felt like, yeah, but I hadn't even weighed myself because I didn't think anything of it. And everybody was like, what. What are you doing? You look fantastic. And I was like, oh. I mean, I stopped drinking soda a few weeks ago. And then I went home that night, and I got on the scale, and I think I was down, like, eight pounds. And I was like, holy crap. And by the way, I didn't even drink that much. It's not like we were pounding soda in the house, but it was like, you probably had one a day, and it was Diet Coke. Right. So it's supposed to be better for you. Let me tell you what. I think I can count maybe on both hands the amount of soda I've had since then.

[Doug]

Yeah.

[Autumn]

And so in 30 years, like, I don't drink soda anymore.

[Doug]

Yeah.

[Autumn]

Because you lose eight pounds by just not drinking a soda a day.

[Doug]

Exactly.

[Autumn]

That tells you you want to make an easy switch.

[Doug]

Yeah. It's so funny. I even said to my dad, I was like, well, why don't you switch to diet? And he said, if I can have the real thing, I'd rather just give it up. I was like, okay, go. But I'm so proud of him because he did. And then when you start to see those results, you feel so good, and it motivates you more. The thing is, we were talking about how I saw this girl online, and I, I. And she's a fitness girl. Like, she's very athletic. She's not just one of these, like, you know, skinny girls online. She's. She's very fit. And she was like, it's not. I'm going to tell you, if you're. If you feel that you need to lose weight if you want to drop body fat. It's not easy, but it's not complicated. She was like, if you will stop eating foods not. And she actually said 90%. If 90 of your food didn't have an ingredient list. If it was whole foods.

[Autumn]

Right.

[Doug]

Like fruits, veggies, animal protein. Animal protein. If you. That was 90 of your diet.

[Autumn]

Right. It would just plant carbs, healthy carbs. Basically get rid of the packaged foods.

[Doug]

Right?

[Autumn]

Right. Like if it's in a package. Package. I'm not talking like, oh, your grapes are in a package. I'm talking like if it's in a box. Good. And can live on the shelf for a long. Right. If, if you stop that, that is going to make a significant impact. Now when you get to a certain point, I'm not trying to brag on myself, but if you get to like I'm, I'm at a healthy weight. I'm not like now I'm going like, if it's more body recomposition, this is where it has to get super precise.

[Doug]

Yeah.

[Autumn]

But if you're optimizing, yeah, you're optimizing at that point and you're going a little more for performance and a aesthetic. But you don't go for the aesthetic. That's not the first thing. When you, if you've got 20, 30, 40 plus pounds to lose, you're just trying to get the excess body fat off and put some muscle on and clean up the healthy like make more healthy choices. Be again, that's why I said crowded out. So like before the containers and before the other things, if you just start focusing on that, save on family essentials

[Safeway/Albertsons Announcer]

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[Doug]

If you work in university maintenance, Grainger considers you an MVP because your playbook ensures your arena is always ready for tip off.

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[Doug]

for the ones who get it done.

[Autumn]

Take blue zones. You and I were talking about this the other day. There's seven blue zones in the world and they're in all different countries. From Italy to Japan to right here in California, in Loma Linda. None of them eat the same.

[Doug]

Right.

[Autumn]

Okay. So you can't pinpoint it down to one diet. But what you can look at is most of them are eating whole foods. But like in Italy, it's handmade pastas. It's ingredients from the ground. Even when they make it and they,

[Doug]

and they're preparing, they're preparing it.

[Autumn]

It's not been made and sitting on a shelf. Yeah, it's, they're, they're not in infrareds and like I love my infrared. I love my cold plunge, I love my supplements. But, but they're not, they're not doing that. It's not that. They're, they're not necessarily even in the gym all day long. Their movement, they're getting movement in. Whether it's gardening or they're getting together and they're playing bocce or tennis or, you know, just walking. There's community. So they're not lonely. I mean, they say loneliness is like one of the biggest mortality.

[Doug]

Yeah.

[Autumn]

Like aspects of mortality when you're that lonely, like, because it leaves so many other things. But, but yeah, you look at them and look at how long they're living and that they're living obviously for the most part disease free. And you go, these are not even communities that have access to the same technology. And that's probably part of it, is the stress alone. And maybe that they're not being cooked by 5G.

[Doug]

Right. That part.

[Autumn]

So there's. But my whole point is to say there's not one way to do it. There's not one. You have to eat this way compared. Because like, like I said in, in Sardinia they're eating more pasta. In Japan they're eating more sweet potatoes. In Loma Linda they don't eat a lot of meat. It's their Seventh Day Adventist. So it's more plant based. But like there's all these other things that come into play, but it is, they're making food, they're preparing it, they have community around them, they're moving their bodies.

[Doug]

Yeah, it's a, I, I've heard from books I've read and stuff that talk about blue zones. It's also just like a simpler way of life. And sometimes when people are chasing, when you're chasing like a healthier life. We can think because of everything we're hearing online and that it. So it's so complicated and it's. I just want to say, and we are running out of time, but for this one. But I guess we could talk about health a little bit more. I know, but. But that's not to say that you might be someone who's. You're like, well, I'm doing all the things. I'm doing all the healthy things. My body is still. There are hormonal issues. There are. There are things that you might need to talk to your doctor about. Get, get your hormones tested, see if there's a. Something that your body needs to work more efficiently for you. But by and large, I feel like one of the best things people can do is really like, we're basically saying, find that healthy routine. It doesn't have to be complicated. Something that you can stick with and keep it consistent. Right.

[Autumn]

So, yes, absolutely. That was. I want to end on this question because you asked. I. This was the one I had for you, which was you were talking about morning routines.

[Doug]

What's yours to be totally.

[Autumn]

Or do you not have one right now?

[Doug]

That is an area that I have been, even with my clients, I like, talk to them about a morning routine. And I say, I want you to know right now, I'm also like, preaching to the choir in terms of I don't have a good morning routine. And when I don't have a good morning routine, I don't have a good evening routine the night before. But I've started adding a microhabit. So I do 60 push ups every morning. It was 50 last month. I just bumped it up.

[Autumn]

Have you done them today?

[Doug]

No. Okay, but listen, I know how I was sitting here on this podcast and I was like, okay, as soon as we're done with this, I'm gonna do the push ups. Because. Yes. So, but to me, it's getting up, doing something that produces that energy. And then I start with water and the. And I am also try to listen to whether I listen or read. If I listen, like 10 minutes of positive, like personal development audiobook, something like that.

[Autumn]

Okay.

[Doug]

That's what I'm working with right now. What's your morning routine?

[Autumn]

I mean, I have one and mine is pretty locked in and it's changed over the years. But right now, like, I get up and everything from like, yes, I use hormone replacement therapy. It's right next to my bed. Get up, take my estrogen in the morning. I've already Taken my thyroid when I've woken up at around 4am to pee. So that's already in there. But no, like literally go in the bathroom. I have like a little skincare routine. Not this week, but like I have a skincare routine. I go downstairs, buddy gets his treat, then he gets let outside. I make my morning matcha. I sit down. Then I spend probably at least 15 or 20 minutes usually checking in on my group. So I'm answering questions. This is like the Good Mood crew that I'm checking in on. Yeah. While I enjoy my matcha because that to me is actually really fun. Even though it's technically work. Like I love checking in on my community, seeing how they're doing, seeing what questions they might have. Do I need to do a video for them or something Then usually calls start by nine. I usually have. So before I get on my calls, I have my supplements that I like to take. My belvital and my gut protocol supplements. I take those because I like to give them 20 or 30 minutes before I eat. Usually I have a 9am call. I do that. As soon as that call is over, I have breakfast. After breakfast I make my energize and it's out for my workout. Like that is a pretty detailed the first two hours of my day. But I've really set myself up.

[Doug]

Yes.

[Autumn]

Checked in on my group. I've done something that feels good, I've fueled my body. I've started the work for the day. I get outside. Whether I'm filming a workout for Good Mood Crew. I'm just doing something for myself. Then that's done, checked off and now I can go back in and the rest of the work can get done as it needs to. And from there the day goes and changes a little bit and then. But I do also have a nighttime routine like.

[Doug]

So if you miss your morning routine, how does your day go? Not very good, right?

[Autumn]

No. And it is very hard. I believe it or not, even when I travel I still have like. I have a version of that pretty well. Like down to the point where I will either bring my matcha stuff with me because I know not everybody has it, or I might have instacart delivered or like things like that. Because I really like that just as much as I used to like coffee. Like that kind of is like just my morning little thing for me. But yes, if it gets thrown off.

[Doug]

Yeah.

[Autumn]

If a call gets put in there early or I gotta be somewhere or I'd wake up late and it just

[Doug]

reminds you how important it is to have one. I do have a. I should give myself a little bit more credit. I. Where I need to change my morning routine is my workout isn't in it. And because of some of the work I do, I need to put that in my morning routine because sometimes all of a sudden it's 4pm and I'm like, I still have to work out and I'm pissed about that. But I have like, I have my morning supplements that I take and I like my collagen and the peptides and stuff that I take. And then I. I start before I have any other food. Sometimes it's in food and sometimes it's in a shake. But I have 30 grams of protein and I'd like, I have some quiet time. So. But where I need to adjust is I do a little bit too much scrolling in the morning and I need to get that workout.

[Autumn]

And a lot of people can do that. Like if you just put the phone, if you don't pick that up first thing in the morning. Because so many people, like, I don't have time for a workout.

[Doug]

Yeah.

[Autumn]

But they don't realize that you spent 20, 30 minutes scrolling. And that could have been 20, 30 minutes of taking a walk, lifting some weights, more. It's more than nothing. I'm like you though. Like, I do not like to get past noon without doing my workout. And for years, up until sort of the creation of Belvital, I would get out of bed, brush my teeth, go downstairs, don't talk to me. I need to eat like that. I would eat and I. And immediately, as soon as I was done eating, I would be outside. So I would be outside working out by 8:30 in the morning. And there is a little part of me that kind of misses getting it done that fast.

[Doug]

Yeah.

[Autumn]

But it's just not where I'm at right now in life. And especially because I am a lot of times filming for Good Mood Crew. I need to be a little bit more awake, a little bit more.

[Doug]

Yeah. Put together.

[Autumn]

Ready to go. Yeah, put together for it. So that's it. But like, yeah, like if you have been struggling, I hope we've given you some really good tips right now about how to start to build. You don't have to make a complete 180. You can just pick one thing that we talked about and then maybe next week add in another thing and obviously we're here. You can email [e-mail] if you have questions or phone a friend about it.

[Doug]

That's right. You can also hit us up on Instagram. It's everything's perfect official. And you can also, like, if you're sharing some insight that you got from there, tag us. We love to see your stories. We'd love to hear more about what's going on with you.

[Autumn]

And I'm just gonna plug Donald and I too. Like if you really need more support the Good Mood crew. Like there's fitness, there's workout programs, there's nutrition. Donald does one on one coaching. I don't do that right now because I, my schedule is way too full. But one on one coaching to have somebody love.

[Doug]

If you're interested in one on one coaching, you can literally just reach out to me on Instagram and we'll have. It's, it's a, it's a super easy, casual conversation of what that looks like, what you're looking for and how we can work together. So.

[Autumn]

But we are here to help. We're also here to make you laugh and remind you that nothing is perfect and yet everything is. So we will see you guys next week.

[Doug]

See ya.

[Safeway/Albertsons Announcer]

Save on family essentials at Safeway and Albertsons this week at Safeway and Albertsons enjoy eight piece double breaded famous chicken fried or baked dark meat featuring four legs and four thighs for just $5.99 each. Member price available in the deli and sweet red cherries are $2.97 per pound limit 6 pounds. Member price with digital coupon plus 24 ounce. Selected varieties of fresh cut fruit bowls are $5 each. Visit safewayoralbertsons.com for more deals and ways to save with Verbocare.

[Doug]

Help is always ready before, during and after your stay.

[Autumn]

We've planned for the plot twists so

[Doug]

support is always available because a great

[Autumn]

trip starts with peace of mind.