What is going on everyone? Welcome to the fit, healthy, and most of all happy podcast. I'm your host Josh here with my co-host. KG in the house. And we're going to jump right into it because we're under the wire. We love these episodes where we do 10 things in 10 minutes. I got my timer going. So without further ado, I'm going to jump into it. So my first tip, you know, this first nutrition habit to make you leaner, healthier and happier is to start the day with a high protein breakfast. I cannot tell you how many of my clients go, I don't know how I'm going to hit the protein goal you set for me. This is double what I normally eat. And for some people, that could only be 80 grams a day, 70 grams a day, 100 grams a day, right? And it's something you do have to practice like any other skill.

You know, myself having 240 or so grams of protein right now, I'm pretty good at this. And my number one tip is to start your day off with a big hitter, right? So for instance, you could have two cups of egg whites, you know, you could put some turkey bacon in there I was saying to my client Mike today. you do all that and you're gonna be you know sitting pretty with about like 50 grams of protein or so as I had it

and you know you can kind of blast it how you're going to be, you know, sitting pretty with

about like 50 grams of protein or so as I had it. And you know, you can kind of blast out half your day. Then you have a scoop after your workout. Boom. You're already at 70, 75 grams, right? So for those of you that are having trouble to get it up, getting it in early really does pay dividends. So really find a way to add some protein to that morning breakfast. You know, for me, I'll do things like

almonds, protein powder, oatmeal, the peanut butter. really does pay dividends. So really find a way to add some protein to that morning breakfast.

You know, for me, I'll do things like almonds, protein powder, oatmeal, the peanut butter.

I'm always talking about it. But that's tip number one. Start that breakfast off.

Find a way to get, you know, 30 to 50 grams and right off the bat.

I absolutely love it. And jumping right into number two, this is something I've been doing pretty consistently is starting with exactly what Josh said, a high protein breakfast and then going to the grocery store right

after. Truthfully, when you have a nice, healthy meal and you're also very full, your grocery

shopping experience is going to be so much better. Like I typically find I put zero crappy things

or things that just aren't healthy for me in my shopping cart and I'm filling it up with like amazing berries and just so many different good fruits and vegetables and just things that are just really good for your body. So if you're going to the grocery store completely hungry and just like dissatisfied, you're going to find everything that you can. You're going to put in your grocery cart and you're not going to have a very successful week ahead. Yeah, eating or shopping after being full is huge because when you're starving, you know, all those chips, those candies, all those sweets, they look about 10 times better. So you can be a lot weaker. You can overbuy, so this will also help you save money, which is awesome. Number three, don't drink your calories. I don't mean smoothies or anything like that or milk. I'm talking about pops and juices. Once again, these are just empty sugars. They're not going to leave you feeling full. They're not going to leave you feeling energized and they're very easy to sub out. You know, one of the best tips I can have is just to sub out with some soda water. It's pretty much the best thing you can do some carbonated water. You know, and then you can try and transition out of that. And then, you know, if you're cool with it too, you can also go the

diet drink route. So you can just go to diet alternative, Diet Coke, et cetera. Once again, you know, you can work to limit these things. There's studies. It looks like it's pretty safe and okay. But at the end of the day you want to make sure you're not having the full calorie you know sugared ones i

have clients that have had three 400 calories of pop and juice you get rid of that and they're losing

weight like crazy. So it's a really easy sub you can make that you should do right away. Yeah, when I'm bulking, I love orange juice, but when I actually look at like a cup of how many calories and how many carbs it is for a diet where like I'm trying to be as full as possible, It just doesn't make any sense. So, you know, this is a big change a lot of you can make for sure.

All right, with Summer 4. for a diet where like I'm trying to be as full as possible. It just, it doesn't make any sense.

So, you know, this is a big change a lot of you can make for sure.

All right, what's number four?

Number four, we're going to sub in low calorie sauces and just get rid of the crap.

So a lot of this is just about getting rid of that extra stuff. If you're on a calorie deficit, you're eating less than you're burning, you're trying to be as full as possible. We've got to make those changes. So we have written down here at mustard versus Chipotle sauce. So for me, I hate mustard. Yeah, Chipotle. Yeah. So one day we were just doing a calculator. We were calculating how many calories Chipotle sauces at Subway because like a lot of times people are like, oh, I'm getting a sub. And then they toss on like six different sauces.

You're making a big mistake here.

You've really got to pay attention to those extra add-ons and make sure that you're not getting like 200 calories for, you know, one or two tablespoons. Mustard is a great alternative even though I dislike it. You know, sometimes I'll get the sweet onion sauce at Subway. like really pay attention to these things that can add up quickly that don't add much value.

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