Good morning everybody. So book club last night was awesome. We did a specific exercise to find out what our golden behaviors were that were gonna get us to kind of reach our aspiration. So I did something, I did a simple version I did to get better sleep and the aspiration from better sleep is obviously have better days, more fulfilled mornings and stuff like that. But really when I went through mine, I put, you know, I got 10 behaviors that I thought would improve my sleep.

So that's the purpose of it, 10 behaviours to improve sleep. We did, you kind of move them up how impactful they're going to be and if they're not really going to be impactful towards your aspiration. And then we move them left and right on this diagram. And guys I highly suggest you do the exercise. You go left and right as if whether you are actually gonna be able to do it or if you can easily do and you really wanna do it.

And here's a few behaviors I did and some of them, some behaviors are one time behaviors that you just buy something or create something. So for me read and I created a reading corner, one time thing. You know, there's other one time things you can all think about doing. There's one habit you want to start doing, and there's habits you want to stop doing. Those are the three things.

So if we look at it, what I did yesterday as soon as I finished the exercise, did order a Lumi clock. I bought a white noise machine. I'm going set a reminder on my phone every day 8PM to put it on airplane mode, put it on charge in the kitchen and put it down and then go into the bedroom, you know, brush my teeth and then go straight into reading in bed and then you know that will put me to sleep probably, in time especially if I read about English history or something that'll definitely put me to sleep within about two seconds. So I'll do that. White noise machine, I've figured out that I sleep much better when I have a fan on but that's costing me lots of money and especially with the Tories Alerness, energy price cap go Higher.

Higher. I better start turning my fan off because it's gonna cost me loads of money. So white noise machine might be little might be less, electricity. I hope so. Anyway, black or blinds is another one off purchase you can do.

So I've done a few one a lot of one off purchases there, one off things, setting a reminder on my phone as a one off thing to do. It's gonna fuel future habits. So there was a lot of great suggestions in the session guys. So if you wanna you'll have to watch the session because it's a slideshow kind of like pen and paper job. But yeah, that's just a reminder for you all to go and do that session please.

Even if you haven't read the book it will make sense for you guys to do that session and you'll have your golden behaviors and they are your next things to do. Alright. Next part is voice note I want to talk about just the reason if you're thinking about, my weight loss is slow and, I want to be I want faster weight loss and all this stuff. Let me just let me just show some data to you guys on why the the you know, your dieting is what most of us end up doing is the complete opposite of what we need to do. Now your your dieting, is essentially going on a diet, losing the weight.

Yeah? Going on diet, losing weight, and then you put it back on. And then you put the weight back on, and then you get a bit more motivation. Summer comes back around again, and you basically will end up going back into another diet and you lose weight again, maybe you were starting off at a higher weight point, and then you lose that weight again but then you gain more weight back on and that's kind of what happens when we look at your dieting. We look at over time the more diets you do in the sense of the short or extreme diets the more weight you end up putting back on.

Weight cycling is another way of looking at it so you know kind of diet, your metabolism of course slows down because you get lighter and you're moving a bit less and your energy comes down over time when you lose when you're in a deficit. And then you hit kind of a weight loss goal, you end your diet, you go back into normal eating as we call it and you put weight on and then you diet again and this cycle keeps going. Now the thing is this type of dieting is more common in women. So it's common in about ten percent of men do it but thirty percent women do it according to some studies right. Thirty percent of women you're like you're basically three times more likely as a woman to yo yo diet than a man.

So increased appetite leads to more weight gain over time and that's what we get from yo yo dieting. So these are all research back stuff I'm gonna talk about. I don't really speak about this stuff unless there's research to back it. So as you diet and lose fat, leptin a hormone that makes you feel full decreases. So say that again, as you diet and lose fat there's a hormone called leptin which is responsible for us feeling full from eating that decreases.

So we actually don't feel as satisfied from our meals that's why our appetite increases we don't get our same response. So this leads to an increased appetite as the body tries to resupply depleted energy stores. Now when most people use a short term diet to lose weight they'll regain 30 to 65% of their lost weight within one year according to a 2015 study. And then one in three people actually end up heavier than before they dieted. So the weight gain completes the up phase of the yo yo diet and may prompt dieters to begin another cycle of weight loss.

It's kind of you know, it's hell basically, it's like something we shouldn't do. So yo yo dieting also is linked to higher body fat percentage. So in a 2017 study review fifty eight percent of the studies found that a history of yo yo dieting predicted a higher body fat percentage and greater belly fat. Also fifty percent of studies reported that future weight gain. Weight cycling yo yo dieting increased the likelihood of future weight gain.

During the weight gain phase of yo yo dieting, fat is regained more quickly than muscle mass. This can result in your body fat percentage increasing over multiple yo yo cycles. Not only do you gain weight, your body fat percentage going up you got more percentage of fat. Yo yo dieting causes frustration. Yo yo diet does also report poor self efficiency regarding their bodies and health.

In other words, they feel a sense of being out of control. Your dieting however is not related to depression, self restraint or negative personality traits according to a study. And adults with a history of yo yo dieting report feeling dissatisfied with their lives and health. But this study didn't show it was linked to depression. Right?

And this is a key point. Yo yo dieting may be worse than just staying overweight. So a 2017 long term study of fifteen years included five zero five adults aged 55 to 74 found their weight fluctuations were associated with an eighty percent higher risk of dying during the study period. Meanwhile, obese adults who maintain a consistent weight had a chance of dying similar to normal weight adults. Your dieting is worse than losing weight and keeping it off, obviously.

So when we want to lose weight guys, we don't wanna go into these extremes of up and down, up and down. Think about it. Losing weight is stressful. Going on a rebound and gaining loads of weight again is another stressful thing for the body. This mental psychological battle all the time is not good.

The stress you go through is huge and that's of course going to be linked to you. So it's better if we say, I'm not ready to go on another diet because I know I'm gonna fail on a diet. I need a lifestyle change and it's better for you to give yourself time to develop a lifestyle versus trying to lose weight fast. That's what we're trying to do a turtle. We're trying to say if you are ready to take it slower and build a lifestyle, then hopefully the weight you get off, you will gain will you're cause you're gonna gain some weight back on when you some people will lose weight and they're motivated and they go back up and down as a buffer zone you wanna kind of it's normal to be in say 10 pounds, 15 pounds buffer zone when you're in the winter and the summer absolutely normal.

Your diet is completely different it's like losing 40 pounds losing 30 pounds gaining 40 losing 35 gaining 42. So whenever you're ready understand that this lifestyle change you're doing with turtle this is the way to lose weight and it is associated with better health outcomes as we age as well. So you're definitely on the right track. Don't be pulled from other types of online we call gurus and plans who promise faster weight loss because it might seem good idea, but it's damaging to your health in the future. Kind of like smoking, you know.

Smoking short term I like it but long term not good. Euliodating can also lead to fatty liver. A study in mice showed that several cycles of weight gain and weight loss caused fatty liver. Another mouse study showed that fatty liver led to liver damage in weight cycling mice. However, more human research data is needed.

Fatty liver is when the body stores excess fat inside the liver cells and is associated with changes in the way the liver metabolizes fats and sugars increasing the risk of type two diabetes. Yo yo dieting increases the risk of heart disease. So the New England Journal of Medicine published a 2017 study including 9,509 adults and found that the increase in the risk of heart disease depends on the size of the swing in weight. Let me say that again. 9,500 adult study found that the increase in the risk of heart disease depends on the size of the swing in weight.

The more weight lost and regained during your dieting the greater the risk. Weight cycling has been associated with coronary artery disease and a review of several studies concluded that large variations in weight over time doubled the odds of death from heart disease. I don't wanna be grim, but the data is clear as day. And I can, you know, I can send you all the PubMed references if anyone wants these. It can increase blood pressure.

A 2005 study of 66 adults found that those with a history of yo yo dieting had less improvement in blood pressure whilst losing weight and a 2012 study, a long term study also found the harmful associations of prior yo yo dieting was strongest when yo yo dieting had occurred more recently rather than decades prior. And short term thinking prevents long term lifestyle changes. The body increases appetite and holds on to fat during dieting. All too often a temporary diet becomes self defeating leading to temporary improvement followed by weight gain and disappointment. And a twenty ten twenty thirteen study of four hundred and thirty nine overweight women showed that lifestyle intervention designed to promote gradual and consistent weight loss over time was equally effective in women with or without a history of yo yo dieting.

So what it says is even if you're a yo yo dieter or you're not, the interventions a gradual tiny habits approach works equally effective which is great news. So the message today guys is this, don't be swayed. Don't be swayed, you're on the right path, you're on the right track, we are guiding you in the right way. If you follow tiny improvements, lifestyle change. This is a new lifestyle, it's not temporary, you're not doing this until the end of the challenge and becoming something else, you're not going to book going back.

Remember this focus on today, we're doing tiny little things to improve. Zara said on the Zoom yesterday, saying she wanted to complete all these courses, eight hours of training here and there and never did anything. But then I said, you know what, I'm just gonna study one page and ended up studying two pages and then did three and now is complete in a matrico time. It's the same with our we think we got to go big to make a big difference but it's actually the tiny that makes the big difference. So instead of thinking I meditate for thirty minutes a day, meditate for two minutes a day.

Thinking of working out six times a week, work out twice a week, once a week, three times a week, 10,000 steps, go and walk 2,000 steps in the morning and that's it. Start small because we're doing this for life guys, we're doing this gradual change for life. The side effect again is weight loss, but that's not the important part here. It's actually we want to be moving slowly and surely but in the right direction and we want to keep going in the right direction. We don't want to be going super fast in the wrong direction.

Because no matter how fast you go, you're going the wrong way. Okay, that's what people think. They think short term all the time. And I just want to remind you, you're all doing beautifully well on this challenge, you're doing the right thing. Do not be swayed by the marketing and the the polls of fast diets and your friends telling you to do this and that because that's bound to happen.

Focus on today, get it done and think about that. Think about the studies I've just referenced and how essentially if we go back to yo yo dieting is self harming us, we we are we might as well punch ourselves in the face a 100 times over. That's exactly what we're gonna be doing. We're gonna be hurting ourselves, walking into fire. That is what Yoyo dieting is.

We don't have to go that way do we? We do not have to go that way. We can go the gradual consistent way which is shown in studies to be the only way for us to make long term changes healthy. Happy days. Happy days.

If you're not reading Tiny Harbors, I do suggest you do pick up a copy and get going on it. But look, it's Thursday week two, we've still got ample amount of time in this challenge. If anyone is feeling behind you can email me scottturtle dot com. We can have a chat to get you over email and you know get you the right links to the right things. If you haven't watched the planning session, I would suggest starting there.

But guys, remember we're here to help you. We're not here to just give you a plan and you bugger off. We actually care about your success and we know there's people here with experience and there's people who are brand new and actually the community is the important part. Is the experience talking to the inexperienced. Is people in the same people 50 speaking to people 50 sharing people years old sharing stuff with the other 20 year olds parents and stuff like that.

But you know, put yourself out there. We're here to help. Just remember that we're here to help and we're putting you on the right path. And if you need more advice, if left behind please, email me. If you know anyone that isn't listening to voice notes that is struggling again tell them to email me or listen to this one and we will get you the help you need.

And, and this is maybe my daily reminder after this call, after this voice note or podcast or everyone to call it. We do have the email nutritionturtle dot com. So maybe any kind of questions you have, go on your phone now, open the mail app nutritionturtle.com, send a question off. Any things bugging you, anything send a question off and, maybe get something answered and maybe you know start that one to one communication with our nutritionist Adrianne, which be very fruitful for you long term. But it's time for me to shut up.

It's time for you to get on with your day and only today. That's it. Focus on today. Get it done. Live one day at a time.