What is going on, everyone? Welcome to another episode of the fit, healthy, and most of all happy

podcast. I'm your coach and host Josh here with his co-host and co-coach KG and I'm in the house.

We're coming at you with seven underrated nutrition tips and strategies to really ensure success

no matter your goal, whether you're maintaining, balking or cutting. These are just going to be essential to you ensure success no matter your goal, whether you're maintaining, bulking or cutting,

you know, these are just going to be essential to you having success long term with your nutrition.

So we're going to waste none of your time. We're going to jump right into number one.

And number one is to actually eat slower. I'm sure you've heard this a lot and it's easy to

hear it, but it's hard to implement it.

So some things I would recommend, even make your wallpaper, just text of a notepad, screenshot it,

and just have it say eat slower. Maybe keep that for a couple days, use that as a tool or cue

for you to remember to indeed do this. Enjoy the bite of every food. Think of the flavor of it.

I know it sounds a little cheesy but eating

slower has been scientifically proven to show that that can help you eat less calories which therefore

will help you put on less fat and you know this is definitely a great tool you can implement right

away that doesn't take too much thought that will help you greatly in your journey yeah and like

it also allows you to just be more present right you know a lot of times I think we kind of eat as if it's our last bite, just scarfing it all down, not really like paying attention to even what we're eating, what it tastes like and whatnot. And like, you know, there's been so many things I've seen such as like, you know, using your bad hand for your utensil that will slow you down. You could take a sip of water in between bites. Some people said you could use chopsticks to eat, which would be pretty challenging. But, you know, just play around with it and see like what works best for you. I also saw some people had said that setting a timer as well, right? You know, if you're someone who just scarves it all down in three minutes,

you're going to want more afterwards. You're going to be wondering, what the heck's for dessert? What do I need now? Whereas if you set a timer for 15 minutes, you know, and actually eat with people and kind of socialize, that alone can help you eat slower, be more satisfied, and just eat less calories and eat healthier foods. that brings us into number two, which is just pre-logging.

This is something that Josh has been passionate about for years and years and he's been drilling it in my head and I can definitely see why. And I think just a lot of times when it comes down to it, a lot of us are very reactive. We want to try to be proactive and look at the situation. Now, there's some different ways to do it. And I think as you kind of expand your knowledge and expertise within nutrition, you can kind of start to be a little bit less, I guess you could say, serious with this one. What I mean by this is, you know, as a beginner, I'd say just logging your foods out the night before and having some sort of indication, okay, you know, we've talked about how you should probably be having the same breakfast and staying consistent with that type of stuff. It's just, it's easier to stick to, right? I can go on for days for that, but, you know, just sitting down the night before, pre-logging some things out, okay, here's my breakfast, here's my lunch, you know, roughly, doesn't have to be perfect. That's where some people struggle.

And that allows you to be like, oh, man, I forgot. This person said we're going out for dinner here. Now I can make some changes for breakfast because I'm going to be having more at dinner and maybe have a drink here. Pre-log in advance, some people like to do it on the day of. I know a lot of people will sit there with their coffee and just be like, okay, here's what's happening for the day.

And then, you know, just those are two on the day of. I know a lot of people will sit there with their coffee and just be like,

okay,

here's what's happening for the day.

...