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What if I told you that being an "A+ student" with your health is actually keeping you stuck?

We've been conditioned to believe that more effort, better tracking, and perfect execution are the keys to success. But what I've learned from working with hundreds of patients is that sometimes the very traits that make us successful in other areas of life can become our biggest obstacles when it comes to lasting health changes.

This became crystal clear during a recent conversation I had with Marnie, a registered nurse who joined my 30/30 Program after struggling with weight her entire life. Like many high-achievers, Marnie approached her health journey the same way she approached everything else—with perfect charts, detailed tracking, and flawless execution of every single rule. But that perfectionist mindset was creating an exhausting cycle of burnout and frustration with her health.

During one of our group calls, I had to point out something that completely shifted her entire approach: "Are you aware there's a task master here?" It was a moment that stopped her in her tracks and became, in her words, "the biggest turning point in my journey ever."

What Marnie discovered—and what I see with so many of my patients—is that sustainable health isn't about perfection. It's not about following every rule flawlessly or checking every box. It's about building habits that actually work with your real life, not against it.

In today's post, I want to share Marni's story and the powerful lessons that emerged from our conversation, because if you're someone who tends toward perfectionism (and let's be honest, most of us do), this might just change how you think about your entire health journey.

There's No "Right" Way to Start

People think they need to have the perfect approach before beginning, but Marnie's story proves otherwise. She started with basic calorie counting through a simple Google search—not because it was the "right" approach, but because it was what she knew at the time.

"There's no right way to start. It does not matter how you start," she told me, reflecting on her journey.

Her starting point wasn't glamorous or sophisticated:

• She googled "how many calories should I have?"
• She picked a random weight goal
• She started tracking without any fancy apps or systems
• She tried different approaches when things weren't working

The crucial difference this time was that when calorie counting stopped serving her, she didn't abandon everything. She asked herself, "What can I do now?" and kept evolving her approach.

That willingness to pivot rather than start over completely changed her trajectory. She moved from calorie counting to experimenting with medications, then transitioned into a sustainable approach focused on protein, fiber, and blood sugar stabilization.

The Task Master That Was Sabotaging Success

The breakthrough moment came during one of our 30/30 calls when Marnie was describing her detailed tracking system. She had everything organized—nut and seed intake, hydration goals, protein targets, fiber supplements—all neatly labeled and checked off daily.

I remember watching her face when I pointed out what was happening. She was treating her health like a school assignment, trying to get an A+ on every single component. When she forgot to take her fiber supplement one day but had already eaten her pickled beets, she went back and took it anyway—not because her body needed it, but because it was on her checklist.

That's when we talked about naming this pattern. She called him "Tommy"—the task master voice that convinced her that perfection was the only path to success. But Tommy was actually keeping her stuck in rigid thinking that didn't account for real life.

Learning to work with Tommy instead of being controlled by him meant:

• Recognizing when perfectionist thinking was taking over
• Acknowledging the voice without automatically obeying it
• Choosing flexibility over rigid adherence to rules
• Understanding that "good enough" often leads to better results than "perfect"

"Tommy, you know what? I don't really need you today," she would say when the urge to overcomplicate things arose.

Building Flexibility Into Real Life

What evolved in Marnie's approach was beautiful to watch. She went from making separate, perfectly portioned meals for herself and her husband (her kids used to joke about "dad eating out of glass containers again") to creating systems that offered both structure and flexibility.

Her daily routine now includes protein-rich foods she actually enjoys, strategic hydration (40 ounces of water while taking morning supplements, three gulps between each pill), and meal prep that creates options rather than rigid requirements.

Her flexible meal prep approach includes:

• Preparing components that can be mixed and matched
• Having backup options when she's tired of what she planned
• Focusing on getting vegetables washed and cut ahead of time
• Keeping everything visible in the fridge rather than hidden in drawers

The key shift was moving from "I must eat exactly this at exactly this time" to "I have nutritious components ready that I can combine based on how I'm feeling and what my day looks like."

Some days she's tired of the chili she prepped and throws together meat, cheese, crackers, and pickles with a protein shake instead. The goal isn't perfection—it's having systems that work even when life gets messy.

Accept and Allow vs. Restrict and Control

One of the most practical concepts Marnie shared was her approach to foods she used to try avoiding completely. Instead of restriction, she learned to "accept and allow."

This means accepting that cravings for certain foods are normal and allowing herself to have them in a controlled, intentional way rather than fighting against them until she eventually binges.

For example, instead of trying to avoid chips entirely, she intentionally includes them but pairs them with protein. The key is being in control of the decision rather than feeling out of control around the food.

The "accept and allow" approach involves:

• Planning for foods you enjoy rather than completely avoiding them
• Adding protein or other nutrients when possible
• Eating intentionally rather than mindlessly
• Having a "five second funeral" if things don't go as planned

This prevents what she calls the "beach ball effect"—when you try to hold something underwater for so long that it eventually explodes out with even more force. As she puts it: "Every day that goes by that you keep thinking about this blizzard, it turns into a blizzard, poutine, you name it."

What Actually Works for Long-Term Change

Marnie's transformation wasn't about finding the perfect diet or exercise plan. It was about learning to work with her personality rather than against it. She's still organized and goal-oriented—those traits didn't disappear. But now she uses them in service of flexibility rather than rigidity.

Her sustainable approach focuses on:

• Eating foods she genuinely enjoys rather than choking down "healthy" foods she hates
• Building habits around protein, fiber, and hydration without obsessive tracking
• Creating meal prep systems that offer options rather than mandates
• Learning to recognize when the perfectionist voice is helping versus hindering

The most powerful part of her journey was realizing that sustainable health isn't about becoming a different person. It's about building systems that work with who you are while gradually developing a healthier relationship with food, exercise, and self-care.

Key principles for lasting change:

• Start where you are, not where you think you should be
• Focus on small pivots rather than dramatic overhauls
• Build flexibility into your systems from the beginning
• Remember that "good enough" consistently beats "perfect" occasionally

As Marnie beautifully puts it: "You're not broken, and you don't need to be perfect. You just need to start where you are and keep making small, sustainable adjustments."

Sometimes the most transformative thing you can do for your health is give yourself permission to be imperfect while still moving forward. That's where real, lasting change begins.

Want to hear the full conversation with Marnie? Listen to the complete episode for her practical tips on meal planning, protein strategies, and how she learned to work with her perfectionist tendencies instead of against them—plus her inspiring journey from frustrated dieter to confident health advocate.

 

 

 

TRANSCRIPT:

Disclaimer: The transcript below is provided for your convenience and may contain typos, errors, or grammatical inconsistencies, as it has not been professionally edited or proofread. Please enjoy it as-is and read at your own discretion.

Please note: The content shared in this podcast and blog post is for informational and educational purposes only and is not intended as medical advice. Always consult your healthcare provider for personalized medical guidance. 

 Welcome back to another episode of the podcast today. I am so excited we are gonna have on today Marni. She's a registered nurse who has her own, not only working in this area, but having her own health transformation journey. She's been part of my world for a long time and I'm just gonna say before she even speaks, she's just freaking amazing.

Okay. So I'm bringing her on because. The way in which she thinks is so inspirational and she's just so real about it. There's just something that when you got it, you got it. And she is one of these people. Marni, can we start with you just introducing yourself and then tell me what you were telling me before this conversation, how you got into working in this space, and then a little bit about your journey.

'cause I just think it's fascinating. Yes, for sure. Well, first I wanna just say like how surreal this is for me because I go back to the time where I met you where I sent a dm, I don't know how many years ago that was. And I'm like, do I hit send? Like I wanna ask a question. And then when I got the voice message back, I was like, at the clinic.

And I'm like, you guys, oh my God, I just got a voice message back. And that everybody was excited. And so for me to be here is just like wow. And I was nervous. Like every part of me was like shaking and going around the house, forgetting everything. But here I am anyways. I am a 54, gonna be 55 female who has struggled with weight.

My whole life since I was, well, I always say to my patients like, I was born two weeks early and seven and a half pounds, right? Seven, two, I think. So it's like, I think I struggled from weight since birth, but really probably 10. And this has been my whole life. It's consumed me forever.

I wish I could go back to those years of. When you're 10 years old, it really , from five to 10 it really didn't matter. You know, you wore no shirt and your blood was everywhere. It's fine. Yeah. And then you hit that part of school where they start teasing you and everything. And so it just, it's been forever.

And, I am a nurse. I started my career in pediatrics. I loved that. That was my jam for 18 years. But then I had two children and I have a husband who does shift work, and it just wasn't working. Two, doing 12 hour days and nights. It was crazy. So I moved into the primary care, world at a clinic.

Loved it working with patients like every single day. I was educating them. I had to be the nurse, the educator, everything. And. It got to a point where, here I was telling my journey almost 60 times in a day. 'cause that's how many patients we would see. Oh, what are you doing? Right. And that got a bit exhausting.

But then my doctor was like, the patients are loving this, you know? 'cause you're amazing. Yeah. And he's frustrated with. No resources, no time to, patients are coming in and they're like, I want help with my weight and we don't have anywhere here to send them. Yeah. So he said, you wanna start a weight program?

And I looked at it and I'm like no. I'm a pediatric nurse. I don't do adult feelings even though I've been doing them. Like I look after children, sick children. I love sick children. But he kept bugging me. I'm like, no, what do I got to offer? And finally I just was like, I'm gonna lean into this. You gotta get uncomfortable to get comfortable.

Yeah. And so we started, I said I wasn't doing this alone, so my coworker and I were like, okay, we'll do, he wanted to start the next day. I'm like, this isn't how we do a program. No, we gotta build something that's sustainable, that's got values to it. So we took a few months.

But yeah, just to build something that, both of us have a journey. Mine is weight, hers is something different, but we deal with the same issues. Yeah. And so developing something that is not restrictive, that is sustainable for life. That's not a quick fix. But then to have a physician oversee so we can use medications.

Yes. And so we're not anywhere near where the US is with, medication, but it's coming and so it's been rewarding for sure, but also exhausting because I live my own and then I live theirs. And this is, yes. Ongoing thing. Can I, okay. Thank you for sharing this, but what a blessing for those patients that get to work with you, because I find that it's not just about, empathy and education.

It's that lived experience that you get to share as well. Y you never give up on the patient because you're like, no, I refuse. I ref. I get it. I refuse to ever think that there's, that there's failure involved or that you're not gonna be able to do this. I love that you, at first you were like, and then it's like, no, this is happening.

So. What do I have to offer? That's what I was thinking. I don't have anything to offer these people. Like what do I know? And I mean, then I dove in and it was like, I am like re-listening to your podcast and re-listening and oh, who did she say that I should go listen to? It was like information overload.

Yeah. And every minute of my day, because I do things and I'm gonna do it 110%. Yeah, it's not gonna be half ass. It's gonna be full in. I was like, I'm not starting until I'm ready. And then they had actually had to push me because you don't need to be ready. You are the reason that you're ready.

Not any information that you get. Plus. And I know other people that are listening, A lot of people have actually told me from listening to the podcast that it gave them confidence to start a practice or to do things. And I want to tell people we're never ready and our philosophies change over time. So this is a fallacy that I'm gonna learn it all.

I'm gonna know it all. You learn from the patients and together. Protocols change. Guidelines change. Things change over time. We know this, right? But it's the willingness to even listen to who's in front of you. That alone is therapeutic to just even. Have the time for someone to hear what's going on.

I'm curious with your story, 'cause I think that it's helpful for people to hear that you are super smart, you're educated, you know all the things, and yet you had a struggle, right? Biology and genetics plays a part. At what point in the past, did you realize, I wanna work on this in a different way?

Or what happened when things happened differently for you in the past, I always say I didn't have this. Dramatic bomb in my life that went off and said, wow. I mean, I did. I had multiple things in my life that I should have done something that I had a father died of mass heart attack at 60.

I have a strong history, cardiovascular, obesity, diabetes. My mom was a type one diabetic. I have it all out there. But that was actually more of a trigger for me to go the opposite way because then when my dad died, my mom said, now we've gotta get our health under wraps here. And I'm like, okay, yeah, you bet.

I'm gonna go eat a bag of chocolate covered almonds these weren't the things that got me going. I always say I think I had this slow leak in my life. Tires. I. You know, it was like, and then I realized the PSI, I think is quite low. It's like you are not pushing me. So when it got a little silent, unless, like I always say, I waited till I though how I ironic, my career and this, I waited until I thought I was ready.

But then I'm like, how ready am I gonna be? But ready to me was nobody's pushing me. I hadn't just been to a doctor and they were like, well, you know, you should lose weight. Thank you. Okay. That's great advice. I've heard this my whole life. There just seemed to always be a trigger, and that didn't make it like it was, it had to be on my own terms.

This highlights though, people think that this basically, when you go to the doctor and they say, that's kind of shaming, right? Because you're like, okay, you're saying you should do X, Y, z. You're offering me no tools or anything That is the opposite of what leads to self-advocacy.

We do not take action from those places, but yet we always think if I'm harder on myself and if someone else tells me. So I love hearing this, that it's actually zero motivational, even though these things exist and like I have the same lots of family history. Unfortunately that didn't get me going 10 years ago.

It wasn't the thing. And you would think, intellectually you see it, it doesn't matter. It doesn't move you from within. It's nothing positive, unfortunately. Yeah. I just started, actually, I tell my patients I didn't start the right way. Okay. I started with calorie restriction because at that time that's what I knew, but I had to do something. I tried a bunch of things.

'cause I'm like, okay, let's do the zone because you get a cheat day. You know, but that just enhanced my binge eating. 'cause I'm like, I can binge on Sunday. Okay, that one's not working. Yeah. So then I just was like, okay, let's just do calorie or six, and I did a Google.

I was just like, oh, how many calories should I have? You bet I'm five three and this, I'm doing no exercise, and that's where I started and just picked a weight. The key this time was like when I was done with calorie restriction, I didn't just drop. Then I was like, okay, what can I do now? If I keep needing this change because it's not working, what's my next thing?

And then I just accidentally dropped into trialing like Ozempic and it wasn't even. I always say it was like a drug rep that came in, they talk about the medication and it was for diabetes, there was nothing about weight and I was not even really queing into it. And then all of a sudden he said, and the diabetics were losing X amount of weight.

It's like, oh wait a minute, you're talking about weight. I'm into this conversation now. 'cause that's how I was, any kind of infomercial or anything on tv. I'm like, what? Those pills can make you lose weight. You bet. Order 'em up. After he left, I said to the physician that I was working with, how'd you like to try me on that?

Like, it's not gonna give you hypoglycemia. Let's give it a whirl. Yeah. And he, at that time he got samples, right? Oh yeah. I remember when I did primary care, they were up the wazoo until they got popular a few years ago. Yeah. You had, yeah. Yeah. So I tried the, like I tried them and so it was game changing.

But I was like, okay, that's perfect. Drop it. And then I'm like, oh wait, so then bring it back. Yeah. And I did that for a little bit and then it was just basically transitioned into this kind of, weight program and blood sugar stabilizing and it's like. Okay, we teach them the same.

Okay, protein, fiber, let's get the sugars, and this is the life I can live. Yeah. So it made sense what you came to. Yeah. It wasn't just like random, calorie numbers. I just didn't drop it each time. So I think this time it was. Okay. I did what I thought I needed to do at the time, and of course in that period I lost most of my weight.

And so it was like, do not drop this now, because this is good. I just didn't, every other time I just dropped it. I'd be lucky if I made it nine weeks really in anything that I tried, because I. Was frustrated you, you said, I took a few notes here. 'cause this is good. There's no right way to start.

A hundred percent everybody ears open. There's no right way to start. It does not matter how you start. I don't sit here talking about calorie counting all day long, but that's because I don't see people be able to maintain it. But. If that works for you to give some guardrails initially. By the way, the calorie counting usually doesn't work long term for people like me and you, where it was from childhood, the other people that later in life came to it, they're usually fine with calorie counting because they don't have that trauma associated with it.

Any way to start, start anywhere and then you the, the pivots, what can I do now? That's what you said. And I'm like, that's brilliant. Because of it has to evolve. There's no version where our hormones don't change and things don't change, and you just kept pivoting. If you had someone out there and they, let's say that they're, they, I love this tire analogy that you gave their proverbial pressure and the tire is low. And I like to think it's, we just, we, it's this whole, I don't know how I got here, people are just like, I'm so ashamed. I don't know how I got to. However much overweight, things like that. What kind of tips or thought process would you offer to them to help them to get going or to keep going if they're in a, like a rut?

First, honestly, we're not broken. If someone had just said that to me, you are not broken, there's more to you than restrictive diets. And the whole thing about this is for life. Like honestly, if someone told me that, I don't know how many years ago that. This is forever.

We just don't do this and then quit and we're good to go. You just don't get your tire changed and then you're good to go. Forever have to be checking the air in your tires. If I knew that, I think I would've accepted the whole thing about this being.

Like a slow 1% upgrade. What's like my next best thing? Like to me, that wasn't even in my mind. It was just like you scattered on Yeah. Oh, wait a minute. Here it comes in 25 more. It's crazy. I even know with my patients it's so, we're impatient.

Yeah. But when you can. Wait it out and see this correction that happens in your body, and and actually feel like, I didn't even know how to examine myself, be that scientist, I was, yeah. How do you feel? Even you've asked me that, it's like, well, how do you feel?

Do you feel strong? I'm like, hell yeah, I do. Okay, then why are we worried about different numbers? Okay. Yeah. Yeah, there's just so much to this and you cannot pick it all up in six weeks. That is it? 'Cause I tell people, even when they join my clinic, I'm like, look, basically minimum count on six months to a year just to get your feet under you and then cool if you wanna transition to primary care.

But most people end up sticking around a few years because that's how long it takes to figure out a few of these things that are gonna last. 'cause you do things differently. Like you said, when you know it's gonna be for life, it's not just gonna be a quick wham bam 1, 2, 3 months. Anyone can do that.

But who cares. You do more damage if you go right back to where you were to begin with. So I love that you can't pick it all up in six weeks. And so impatience is something to work on just to learn. I always like to tell people like, what magical is happening if it happens in two months versus a year?

What's the difference? Any other things that you would offer to this person? They're just hopeless. I would say, mindset is another thing I like, seriously just starting with something small mindset is probably later in, but don't wait till you're ready.

Like just take the first step and don't have these high expectations. And for somebody who would be like me, who's, a perfectionism and as we're gonna get into the task master, just step in because you actually need somebody who can help you get on that self-compassion train. Because we can't get there because we've thought for years that this is our self-compassion, that perfectionism and the task master, this is how we get things done.

Yeah. And this is why we're, we repetitively keep failing. And so sometimes you need that support of somebody. Else to see what's happening in there. Yeah. Right. Having someone from the outside looking in, and that's why going to a program or being involved in a program that you can get that support and actually have someone look in and go, okay, and then bring it to your attention because I honestly didn't even know that.

The task master was a part of my life until, can we talk about that? Because, so I wanna say, and you've given me the Okay. That I can mention. Otherwise I wouldn't mention Yes. That you've been in 30, 30 things like that.
It's to do right. And, oh, can we just, let's just stop and talk about that. And that's where it was like I, I don't know. That's where a switch went. That's, I remember seeing it on your face. Honestly, the whole world change. Like it's, and it's so fun when that, when I get to see that, So can, so I wanna talk about, I remember the first 30, 30 round that you did, you.

You were one of the people that was doing the most. Okay. And this is what we mean by perfectionism. You had things written out, you had it charted, you had the list. And I remember on one call and tell me if you remember this differently. 'cause you know it's different how it lives in me versus how you're gonna remember it.

And I just remember being like, okay, so are you aware there's a task master here. And how it's like a million things. And I was like, I think your work is to not do some of that and that you'll make more progress. And I remember you being like, what? Yeah. But how did you interpret that when with that moment?

Actually, that was, I will say that was the biggest turning point in my journey ever. And I was actually dumbfounded because. It was, oh, you bet. I got my book all and I had my labels in there 'cause we talked about, nut and seed and hydration and protein and I had it all written out and my checklist of, yeah, I was doing this and Oh yeah.

And the kefir, you know? Yes. Yeah. And then you were like, okay, we're gonna pick one of these things. Not all six of these. I'm like. But I can do these. Yeah. 'cause you were like a plus, plus plus, plus plus. And I was like, but that's not actually the a plus student. And you were like, what?

And then I said, oh yeah. So the one day I like, I'm bang on some stuff and I was like, oh, I forgot to have, I had my pickled beats, but I forgot to have my kefir. And I just went in and took a shot. I wasn't even hungry. And you're like, whoa, stop there. Why did we go back and have. Because it is on my checklist.
you saw.

What you were putting yourself through because you thought that's what was needed for success. To do it perfectly? A hundred percent. That was the only way I was gonna be successful. But I actually named him. Yeah. Would you name him? Because a friend of mine, she names one of her little things, and so I named him Tommy and I'm like.

Perfect. Because when you saw that, you were like, okay, let's just acknowledge that. What could we name a, like you said, what do you call that? I'm like, oh, the controller, right? Yes. Now it's the task master, but I'm like, okay, well we're gonna call him Tommy, because you were like, can you just, identify that they're here, but you actually don't need that right now.

And so now that it has a name, Tommy. I'm like, Tommy, you know what? I don't really need you today. Yeah. Like I know you're here and I know you're telling me like get your shoes on and go for a walk you actually at 10,000 steps and that's okay. You don't need to go for another one. Having a name is just like beautiful because then you can identify it as being like before it's just, this is just who I am. Yeah. It's so personality. A hundred percent. It's such a problem. Verse, okay, fine. That's there, but I can still do other things if I want. It's not a problem. It's such a different energy.

Mm-hmm. Yeah. Ugh. Because people are gonna hear this. 'cause they're there. And by the way, I do wanna stress that people are listening. There's a time and a place for everything. When you first start out, you do have lists, you do have to learn things like there's a curve, but you were years into it, right?

So I wanna stress that to people. I'm not saying, oh, no one ever needs to have goals or things like that. That's not what we do in 30 30. We're very goal focused. But everyone has their work. And I love what you were saying, how. Even for me, like I need to be in programs where people point things out to me.

I have two, three coaches on the regular in different areas. Yeah. Because I can't see this stuff. And then I hear these comments from my coach, she said the other day. Matea, like you're a little bit in your mom era, right? I have a young kid, I was freaking out. Oh my gosh, she's sick. I've had to miss this work.

That work, and you kind of catastrophize. She's like, Matea, that's the stage you're at right now. And I would pick that, but I need someone to remind me. Sort of what the values are and what the point is, yeah. I, I don't know if that's a, a bad example, but we need people around us to point out sometimes as things that we can't see because otherwise we get really stuck in our own kind of loops.

Tommy can be very beneficial in my life, right? Yeah. I'm not saying that I need to remove him completely. I just in, in everything, in every pillar, it's just like that awareness of okay, because before it just blinders on. And that's just all I know

and now bringing in it and being aware of it, it just makes it so much easier. Yeah. You know, it's like there's no bad parts. I always say that it's, frankly, Tommy's really trying to keep you on the straight and narrow and trying to make you go forward and thinking that's the best for you.

Yes. Because all our parts are always thinking they're doing the best and it's like, mm, right now I don't need you as much. Like right now I'm just gonna, can you sit down a little bit while I go over here and do something different? I have, I tell my patients, I used to say that. You're not crazy if you talk to yourself, but you might be a little bit crazy if you start answering and I'm like, wait.

'cause now on my weight journey, I do talk to myself and answer myself. I guess you gotta be a little bit crazy on this journey. I mean, we're not alone, but we're in the, you're in the kitchen with yourself. You gotta have these conversations. Yeah. You're so right. 'cause I'm like, you spend the most time with yourself.

You gotta work on that dialogue. I do the same thing. I'm like, girl, you're amazing. I can't believe you just ate that and made that you were tired and still made that, because who else is gonna do it? No one, there's no one out there that's gonna give you that support. Right. Oh. I always say, you have to be the right level of delusional on this because you're wanting to achieve something that many of us have actually.

I never have achieved this level of health in my life, and so to think that that's possible when you've, you're not coming back to something that, like there are a lot of athletes that, like in like high school, college, we're doing all this stuff and then they're coming back to it when they're 40, 50.

That's not majority of who I'm working with. Like I'm working with people that their whole life has struggled with this. So it is a little delusional to believe that you can achieve something that you never could before. You need it. Yeah, absolutely. One thing I know that you do that I'm always so impressed by, you are a really good meal planner, and I'm wondering like, did you always do that or is that something that you like started to incorporate?

I'm really curious about that. I've always been a baker. Oh, not necessarily meals, but then just for me, I found that. In order to be successful, I needed to have some sort of prep. Well, and perfectionist came in and so it couldn't just be just this thing or that thing. It had to be like, okay, well you're gonna have everything in here that's gonna look great.

Right? So, and then it started, well then I was making meals for my husband and it. Ended up being, I tell you, the taskmaster took over here for sure for many years and to a point where my kids would say, oh, is dad eating out of a glass container again tonight? Because I would have his meals and I would've my meals, and it was like already to go.

But that was prepping for my life of. When I get home, I'm gonna be tired a hundred percent. It's loving, but I, it's not for everybody. But now letting go of Tommy a little bit, it's more prepping what can go with things when I don't feel like even if I prep, like this week I did, you know, trying to get a few more carbs and I did some chili.

But by day s tired of chili. I might have still two more bowls of chili that I was supposed to have, and I just like threw together like meat, cheese, crackers, pickles, you know, and a protein shake, and that's gonna be okay. Like it doesn't need to, the ti, the energy and time that you have to meal prep something great if you hate it and you are like turned off by it.

It's like, just make sure it's in the fridge and ready. Yeah, everything is completely ready. Fruits washed, veggies are cut. They're in the bags. It's like there's no. Decision fatigue that has to happen here. It's like, pull it out. Here we go. Yeah, but you know what I like, and again, this is why it's so great to talk to you.

There's an evolution here, right? Like at first there was a lot of rigidity and now you've learned what the essentials are and how to do it. And that takes time again, like this isn't happening in six weeks. We talk about this in 30, 30, people redesigning their fridges and people had the best idea, right?

Oh gosh, guys, if you guys are listening, people shared their photos. I was so freaking inspired. But people had great ideas of putting the veggies in the door so that you see it more instead of buried in that drawer. And even stuff like that, it's the smallest thing, but it makes the biggest difference because nowadays I refuse to put any healthy food down in the drawer.

I'm putting the diet drinks down there, right? Like I'm putting like, yeah. Everything that I know people are gonna go search for is in that little hidden drawer. And the grapes and the green peppers, all that stuff. All that's visible. I think with time, what you're talking about this, everything's already prepped and ready to go.

I think we learned that over time when it's like, yeah, you had it in the fridge and you still couldn't do it. Like I've had patients where they've prepped the meal, but it's not in a to-go container, so they still don't take it. I'm like, but it wasn't prepared enough. Everyone has a different version of this.

And it's what works for you, I have patients that's like, oh, I'm not a meal prepper. Honestly, I'll never forget one of my patients that started and she through the drive through three meals a day and I'm like, you bet we can help you. No problem. And then she left and I was like, oh man, okay, no problem.

And. Seriously that's where you can start because it's like, what 1% upgrade can I make at those places? And now we shifted to all of a sudden she's eaten at home. Of course, but you know what I love You didn't fight her. I do the same thing. No, there's nothing worse than, like if someone, I'll have patients that might like, they might be retired and love to go out to breakfast every morning.

That's like a common thing sometimes if it's the way that someone's living their life and I'm like, amazing. We're gonna figure out that breakfast. I'm not here to take away your one joy. Because they think it's easy, right? Like the drive through or whatever that person's living and you with time show them a different way, but we don't get led there in one minute.

And then you don't wanna come back to a place when they're against everything that you're about. Yeah. And they will, as soon as you tell 'em no, it's, don't wanna go for it. And it can and can, it can fit. We say, all food fits, like just what are we gonna pair here? Yeah. It has to be real. It has to be doable, sustainable.

I tell my patients, if you can't do this for the rest of your life, change a hundred percent. 'cause you are forcing yourself to eat your breakfast at seven o'clock. You will come back to your normal 10 o'clock. So let's go to what you normally do instead. Totally. Of what? You should eat what you want.

Totally. Not what you should, what can we pair with it? Yeah. Totally. Because otherwise that feeling happens where people feel like they're about to explode. Like internally, they're like, I'm about to go eat all the things. I'm like, okay, so it means we're not bringing these things in, right? And then I always say, yes, there needs to be enough physiological help with meds and stuff, but if you feel like the weekend is a time to go buck wild, like what is happening with your week?

Because we need to bring more stuff into your week. It's honestly, it's not working out what we're doing. Exactly. I encourage patients like, bring in this fear food. This is looking really too good. Oh yes. To be a bomb that goes off because you've been so good. Yeah. What's fear food?

Let's bring this in. Let's have this potato chips. Let's have this. Isn't it funny that we've done this long enough where when we look at a food log, we can tell when someone's trying to impress. You can tell a mile away. Yeah. They're, they not a lick of chocolate.

Maybe there's some people that never touch this stuff, but usually there's like a noodle somewhere. There's something, and you can tell when someone's, and then they're mad the minute they have it. They're like, but then I gained five pounds. I'm like, yeah, because you had no carbohydrates.

Now you bring in an apple and it sabotages you. That's called glycogen in the muscle, my friends, but they don't know that. We have the benefit of looking at this all day long, but I love that you bring that up. How do you have them incorporate those fear foods?

If I see it and there's an opportunity like say go camping or whatever. Oh, you're salty. What's your favorite thing? And it's chips. Okay, let's bring those camping and see how we do. We always say accept and allow. Accept that these things are gonna happen.

And allow 'em to happen as well. Because this is how we're gonna stay on track, do this for life. So intentionally have the chips though. Do not sit in front of the fire with the bag. 'cause in conversation and you just are like, this is so great. And then you're, oh, we're at the bottom of the bag.

So intentionally have these chips and could you add a protein here? And I always say, can you, do you want to ask yourself that? If you don't let it go, five second funeral. Yeah. You have a pepperoni. A pepperoni stick with this chip, if not, it's not around. You don't wanna draw attention, let it go.

We're just gonna have the potato chips, right? Yeah. It's fine. Done. Accept and allow, 'cause I always say delay, don't deny. You know you're gonna have it. So let's, when I say the delay, it's let's make sure to get some nutritious food in you. Again, I'm obsessed with balancing the blood sugar, things like that.

But the don't deny, eventually it's gonna happen and it's whether we can do things in a way where it feels balanced and in control and your health benefits, verse denying it and then it's the beach ball that just boom out of the water. It explodes. But I love this. Accept and allow.

And then the way, the example that you brought in where it's broadened in a way that, where you could experiment, like if you're on a trip, things like that, and you're controlling it. Yeah. Right. Like you're in control. I've said to myself, my whole journey is like, when you have a craving, let's get rid of it.

Because you will, when you're in control if I could just have a small blizzard, mm-hmm. You're in control. You're gonna go for the small blizzard, right? Every day that goes by that you keep thinking about this blizzard, it turns into a blizzard, poutine, like you name it. It's so massive because you've built this up.

So while you're in control, let's just go do this small little thing. Get it over with because when you say you can, sometimes you don't even want the thing anymore. Oh, I know. It's funny. The other day we went to Costco and I was, I of course I was hungry, right? Why did we do this? We're leaving and I got a piece of pizza and it didn't taste good.

And I was like, oh, there you go. It was a bite or two. And I mean, the thing is sometimes it just doesn't hit right and you think in your mind you're hungry. It's gonna taste all good. It just didn't taste good that day. But I wasn't like, I can't have this. It's like, no, we can get the PE like a slice of pizza, doesn't matter.

I love that you brought this up with the urine control of it, bring it in when you still have some bearings about it and it's not a big monster that is gonna need a hundred things to get satisfied and then Yeah. Tired and, whatever your emotions are all tied into this and it's like it turns into a half day affair of going all these places and getting all these things that you felt deprived over when a week ago it started with just a small little blizzard.

Totally, totally. Are there things that you do in the day like. I don't know, tips, tricks, hacks that you find to be helpful. Like sometimes people will say, front loading their protein, like getting a protein coffee in the morning. Is there anything that you do where you're like, oh, that's actually very helpful for me.

And I know it might vary for other people, but I love to hear things that are working for someone. I. I usually start my day with like, this is the longest trend I have had of starting my morning with my yogurt bowl that has my nut and seeds and my chocolate sauce and everything on it. And honestly, I say eat what you love.

Yeah. Like you got to be somewhat excited about something that you're going to eat today. You have to, right. Maybe it won't be everything, but love what you eat. Be excited about it. Don't choke this down and chew this. I've done this so many times as slim fast bars and drinks and it's like, it's disgusting and you're practically plugging your nose.

But I love everything that I, this is why a meal prep? 'cause I'm like, what am I feeling like for the next week? Yeah. And love what you're doing. I then pack a protein juice that. Right now is really refreshing and I have that throughout, the day and I've really been trying to focus on my hydration and I take, probably they're still there, about six or seven different pills in the morning.

And this is now what works for me. Three gulps between each pill and I'm done. 40 ounces of water. Wow. Yes. I'm impressed. There's barely anything left. And so I'm like, bang, girl, you just, and it's after my yogurt bowl. Otherwise, I would be so full, I probably wouldn't eat my yogurt bowl. Yeah. And then I take my 40 ounces of protein juice.

That's what's happening during the day. Hydration and fiber, because I got the protein thing going on. That's just, yeah. Second nature now for me. But if it's not for you,. Get your protein in like it, like the protein powder, like the protein drink. Don't just drink it because you're told to and yeah.

Then I have my lunch, which is usually consists of some sort of protein and some veggies and what depends if I feel like I had a couple weeks there that I was on a date trend. You know where the date and the chocolate, and I'm over it, and that's fine. I'm not gonna beat myself up over it.

Some days I look at it, I go, do you really need another one of those chocolate dates? Does it fit in today? Is this just tiredness? Why do you want it? Yeah. But, and then suffers. That's where I struggle a little bit, is that because I kind of front load my day. I don't feel like a big meal there.

Yeah. And so I've been trying to be a little bit more incorporating a little bit more there. 'cause I would just put the yogurt bowl on repeat right there. Yes. Now being more aware of the carbs, it's like, okay, the yogurt bowl can't be on repeat. We have to have a little more something. But really it's protein, fiber, hydration.

And eat what you like. Yeah. Put in what you like and you're not gonna start at 110 grams of protein. I say to my patients, can you just add it in at every meal? What's a sidekick that you could put in to what you have a bowl of? Cheers. Awesome. What's the sidekick we could add in here?

I love that that phrase is side, have a family. What's the side? K. Instead of, whoa, let's just change your whole diet. We're gonna add this in, and then once we do this for three months, then can we fine tune a little bit and actually start looking at, oh, we're only getting about, 60 grams of protein, can we.

Ramp this up a little bit. Yeah. Same with fiber. You don't go from zero to 60, you know I are. You literally be, you'd have pain if you would do that. Literally gaseous pain. Okay. Glass Master did it. You bet. You tell me 25 grams of fiber. I do 30. And then I felt like the Michelin woman. And then I'm beating myself up because I feel large and I'm like, you're doing all these things and you aren't losing weight.

When I took it back to a time of little bit less going on in the brain, I'm like, oh, you've hit 30 grams of fiber every day this week. Yeah. This is why you feel like the Michelin woman. You aren't doing anything wrong. That whole reflection not in the moment, not in the time that you're twirling off into whatever land because you're mad at yourself.

Whoa. A bird just hit my window. My bird saw it. Oh. Like it was beautiful though. It was a white bird, like a, maybe a tub. Oh my God. No, it probably was a pigeon. And then I can't stand that because then they're like usually on our hot tub lid. I don't even wanna look, can I? My husband's here a birth down there.

It a.

I love these tips that you gave. So it's like water done, protein done, exercise, done. You've just figured out routines where these things are really happening for you, right? Like the, you figured out the breakfast that works for you.

You call it protein water, is it, or what did you, what do you make with it? Juice. Juice. So what does that mean? It's clear. The clear way. Isolates. Yeah. Well this turned me off when I saw it. 'cause it says beef protein and I'm like, it's gonna taste like hamburger.

But when I went and talked to them at the Supple, it's just like a pure form of protein. Yeah. And like it's amazing. It's 20 grams of protein and 90 calories and. I just throw it in my 40 liter and I add like a true lime to it. Yeah, because I just like a little bit more, you would like it 'cause it's a weak flavor.

What's the name? I, you're gonna have to bring this, what we mean next Here. We, what's the name of the brand? Shot the brand out. What is it? Well, could you read that lettering? Is it a LY or a LT? I'm guessing it's a tea 'cause the leaf Oh, it goes straight. Yeah. Yeah. A LT beef protein. It's, grass fed beef, protein, lemon, lime. It's delish. The flavor I had before was raspberry lemonade, and I actually wasn't gonna get this, but they're selling out.

This is the only flavor left and. It's so good refreshing now. So I'm gonna go look it up. 'cause you know, it's a whole trend right now, like beef tallow and stuff. Are you in on this? Oh, with the, yeah. I mean, this is like, right, you're laughing. It's a moment, but that looks phenomenal what you have there. It's so It is, and like I said, it's not strong. Yeah. So that's why I put a little bit of true lime in there. 'cause I like a little bit the taste going thing. Yeah. But I like this too. Like I think our, all our taste preferences are different.

I literally try every single product out there just because I love knowing the different things that are available and then I settle on my favorites. But it doesn't mean that that's gonna be everyone's favorite. I mean, gosh, people go to the health food store, GNC whatever, go anywhere.

And get the variety packs of things. I think it's really worth it to figure out what you like and what you don't. And it's not just like, oh, this protein doesn't work for me. There are a million kinds. There's no excuse anymore If you wanna use that as a tool, you don't. You don't have to. You can use Whole based Foods, that's fine.

But sometimes these tools I find to be so helpful just to supplement a little bit. It's taken me a long time to find a protein powder. I usually find the ones that I like from the states, and then I've made this trip and now I'm out. So it's like you've got, you really have to find something here.

And now I've found the PE sign select, and it's delicious. I just saw that they're announcing a apple pie flavor. Oh. I'm like, wow. Because you know, I, my caramel waffle cone was like a, what do they do? These short little specials and then you can't get it again. All the limited editions kill me.

I always try a limited edition, but I'm angry. I don't know if you guys have bare bell there, but they have a key lime pie and I get it in the summer and then they don't have it in the winter and it's annoying to me to not have it all year. Yeah. Yes. Yeah. Yeah.

You gotta try things and just because you bought the one at Caco and it tastes like crap. Keep trying some, taste it, put it in different things. Maybe don't, like I don't drink mine plain ever, shake it up and drink it. Shake it up and put it in a prophy or I'm trying a new one this morning I mashed up half a banana, to get my carbs in with the peanut butter cup.

Ooh and shook it up with fairlife and I'm gonna put it over, my instant coffee. It's gonna be banana peanut butter. I'm gonna try. Oh my God. Listen, you're doing all the on-trend things 'cause this whole like banana, the banana stuff being blended into it, that's also a moment right now. Look, you're honest, know I'm, who would know 54-year-old woman trying out things for her own taste buds.

I like exactly what you're saying, you change it to fit what you want. 'cause I do the same thing. It's very rare that I just open a drink and drink it. That'll be like, I'm on the road. I'm busy. But yes, a hundred percent it's, I'll add a flavoring to it.

I'll add instant coffee. I'll do whatever I do. Oftentimes people are like, oh, it doesn't taste good. I'm like, yeah, because it was never meant to be consumed on its own. It was meant for you to curate what's happening. So I think some people don't wanna do that work, so then that's not the product for them, but it's just like, they just want that like, Hmm, yeah.

Yeah. Mine's never like that there. It has to be. Make a little sparkly, little something. Yeah. Make it taste good. I don't eat things that don't taste good. I feel like that's been a theme today of what you've been talking about, and I really love that.

If we, if you don't like something, why is it in your plan? It just shouldn't be. There's no reason for it because you'll never do it again. And then if it's part of a plan that made you feel good, you're forced to do it all the time. Find something that you love. That also keeps you satisfied, makes you feel good, gives you energy.

'cause you'll do it on repeat all the time. Mm-hmm. Oh, this is okay. Listen, I could talk to you for hours because this is, I, first of all, people are gonna have learned a lot when they're listening. They're like, oh, I got this idea. I got that idea. Do you think there's anything that we missed where is there anything where you're like, I think this would be helpful if people still heard about this.

Yeah, just take your first step and just do it. There just isn't a right time, there isn't a right place. I feel like I wasted so many years of my life because I did wait, because you don't even have to wait to be able to afford a program or afford, a course or whatever. It's like, what is just one thing that I could do today?

I could do for a month and maybe that's just like work on my water. Like who, who do you need to go and talk to about your water? Start there and start with just being aware of can I add some protein in? 'cause when you start feeling a little bit more energized, 'cause let's face it, it's usually always about fatigue and exhaustion and we're overworked and the family and everything.

If you could just give yourself back just a little bit of energy. And little bit of hope, just start with how can I just add a little bit more protein? Don't be tracking. Don't be like getting all crazy about it. Can I just make it happen at every meal and can I drink my water?

When you get that energy, you might wanna start moving. Yes. And then you start moving and you feel a little bit better. And it's i'm sleeping a little bit better, right? Like they all just start to intertwine. But we don't have to make this grand reveal of we're walking through this curtain and going down a red carpet.

'cause I'm gonna start a program. I know I. I know that's gonna stick around. So let the snowball happen. Take the first step. You can be tired, exhausted. 'cause honestly, life's usually looking horrible when you're starting these things out. I was overwhelmed as can be. I had a a newborn.

I'm like, I can't do this. There's too, it's wasn't even just the newborn phase, it was the fact that sleeping was hard. Just everything. And those moments, you can't do all the things. And so I like what you're saying is just do something and then the next thing will present.

And with time, you'll wanna do more and more. And we become different people over time too, and we give ourselves enough time to allow for that, right? It takes time, I think, to evolve into this next version of ourselves. Honestly, I say do that part till when you know you quit,

mm-hmm. There tends to be quitting time at about 9, 8, 9 weeks, right? Yes. And then look into support. Honestly, the best support I got was eight years deep into my journey. When I started 30, 30 in January, this was a whole side of my journey that I didn't even know needed repair. Yes.

That mindset that we don't need to like do, as I say, not as I do. 'cause even at I started this program, I'm telling patients expect not perfection. This is okay if we, yet here I am living imp perfection right past master. And now I'm like, okay, I totally get this

the journey doesn't end in six weeks. It's forever. And we don't have to be in a rush. We can just do this a little step at a time. If I was to look at how long we've been doing my body composition, old me would've long thrown the towel in, but every two weeks doing a different adjustment and a different adjustment.

And a different adjustment . If I was banking just on pounds on a scale, I know I, this would've been, I'm done with this program for sure. It's understanding what you need for the rest of your life. It changes your perspective, right? I know I used to beat myself up how slow in quote marks my weight loss was.

So I, this is actually hot off the press. I, I redid my InBody 'cause I was like, you know, I've been doing a lot, this is BS that it's not moving. Da da da da. Okay, do you wanna know that I've lost in the past two, three weeks, four pounds of fat, put on a bunch of muscle. And I was like, okay, so just stop this narrative of things aren't working.

You know? 'cause it looks like it's only down one, whatever. But it's like, no, you put on muscle. You lost all this fact, it's not true. It's not true. What's in our brain when we're using different tools and thinking long term about it. 'Cause then you get this thing where you're like, you don't wanna strength train.

'cause you're like, you know the weight's gonna go up. Yeah. Right. It's such a game for no reason. Yeah. Everything you shared is super divine. How can people find you? Because I feel like you are getting more active on social. I love your stuff. I tell you this all the time. I'm addicted to the content.

It's really good guys. So how can people find you? How can they follow you? Tell us more and we'll make sure to link everything that you say. Basically, um, it's small steps for lasting change on Facebook or Instagram. And I mean, let me just say those are the only two places I am because this is huge for me, coming out of my comfort zone and actually doing this.

Not to mention this is like a full-time job. This takes up. I've had to take Tommy out of the situation and be like, you only can do this x amount of time in the week because you just are like, well, I better create content. But so people don't realize, I tell people this 'cause I help, medical entrepreneurs with doing social right.

Everybody respect people that are doing content online because it is hard to turn the camera on to talk for a minute, to edit it, to get it out. People don't realize the time commitment. It's a huge obligation. So thank you for doing anything, is what I wanna say. 'cause it's not easy to do social.

And I am at, CMC, weight loss clinic, but right now we are just in our little prairie town of Coaldale and Lethbridge. But hoping that now that I've really been a part of a, the virtual world, I just think for people where, especially where I'm at, I just feel like this is really good. Like maybe when I'm starting out, I need that.

In clinic, gotta go type thing. I never used to think that. I'm like, virtual is not good for me, right? Like I need to be there. They need to see that I really haven't been good, but this has been unreal. So I think that will be something that we look into at our clinic is doing something virtual and yes, having it.

Be six weeks or whatever maybe you just need six weeks of ma maintenance or whatever. Because I just feel like bringing this in and then trialing it. Yeah. And bringing this in and trialing it, I find virtual is so accessible for people. Yes. It works so much more in their world.

They don't need to take a half a day of work off. It's actually very hard to physically get to a clinic and also the options are so much bigger too. Sometimes groups or different settings where you couldn't do that on a one-on-one. So there's just So you check with someone who's across the world.

Yes. Right. Yeah. I would never have been able to be a part of. The 30 30 if it wasn't for virtual. And I think there's a lot of people out there that, don't even have any opportunity to do anything. Right. Totally. And they don't know about, I just stumble across this and then I was like, I need to be put on a wait list for this when I was like, woo. And people are searching. Let me tell you, every time I, well, how'd you hear about us? It's like, oh, Google. People really want help feeling lost. Yes. Yeah, so we're gonna make sure to link the clinic website. We're gonna make sure to link your social, definitely when this airs.

I'm gonna make sure you know on my social link so people can find you easily too. 'cause I know it's hard for people to put the names in. You know what I mean? Yes. But I thank you so much for coming on, for giving us this time for inspiring everyone and just showing us honestly that it's possible and just giving everyone probably a little bit more motivation to just keep going.

Thank you so much for coming on today. Oh man. No, thank you. It's been an honor, a pleasure. And finally I'm not nervous. Yes. See, I was like, it's just us talking. Yeah. It took me a little bit, but then it's all good.