- High level mindset:
- I am confident.
- I can control my eating if I plan ahead.
- Hunger ≠ eat now
- Nutritous diets help feel good
- Cravings go away
- I have to make time for food and exercise, second nature
- Advanced preparation helps deal with sabotage thinking
- I am not a bad person if I slip up and i will not amplify my mistake. I will just come back.
- Say no to other people.
- I can’t loose consciousness and binge i will fool myself
- Give myself credit
- If I am regaining weight, I can always go back to the Flip the Switch system.
- I am confident I can do it. I have the skills.
- Chapter 1
- You are not weak, you just didnt know how.
- Your mindset can sabotage you. You gotta think like a thin person
- I deserve to eat this full pizza, I am upset, I’ll never loose weight, I am a weak ass pussy, wah wah wah.
- Be brutal about your food choices.
- “Oh dude, just eat it it wont matter” NOOOO “of course it matters, it will make you fat bro, what are you doing? why are you doing this? are you craving — okay fine it will go away! If you succumb, you will get temporary pleasure, but it will go to your body and ruin your health”
- “That bread and pasta and pizza looks so delicious man, but I know that it is much better to reduce the weight permanently than the temporary pleasure of eating that”
- This is a Psychological system. Cognitive Theory based
- The goal is the identify sabotaging thoughts and effectively respond to them so that you feel better and can behave in helpful ways
- “Oh no, i cant do it” to “oh yes, lets do it baby!”
- It is a tool solve problems. and loosing weight sees a lot of problems
- SABOTAGING THOUGHTS
- Dieting is too hard!
- I have to eat this because i have no self control. I am weak
- I dont want to hurt her feelings, ill eat whatever she made
- I can’t say no because i want to please her
- I have too much stuff going on, stress, so i have to give up on the diet
- GOAL: fight against these thoughts.
- GUTS of the program (make a tree trunk)
- Choose nutritious diets: This is key to victory. Pescatarians.
- Create time and energy for this program. It is important if you want to do it right
- Plan the food ahead
- Seek support from your network. Reinforce
- Learn how to deal with the disappointment
- Overeating is a mere temporary issue that you can solve.
- Hunger and cravings dont mean you need food
- Eliminate emotion / stress eating
- And constantly give yourself credit for how far you have come.
- MINDSET CHANGE
- Boo hoo, its so unfair that I cant eat this. Boo hoo. —> I am so happy and powerful that i didnt eat this. I feel ALIVE
- Chapter 2
- It is a known thing where you LOOSE CONSCIOUSNESS!
- But you actually dont. It’s a trick you mind has learned and thinks is normal. You have to break this cycle. The thought preceeds the action.
- Influence of thoughts is paramount.
- Control the thoughts.
- Remember, the bread will be tempting, but, I can resist it. It is more important for me to loose weight. If I eat the bread, I will get momentary pleasure, but afterwards, I will feel worse.
- Sabotaging thoughts give you permission to eat. “Ohhh I know I shouldn’t but I will teehee” what a pussy
- Sabotaging thoughts will undermine your confidence!! You are no longer sure that you can actually do this.
- Sabotaging thoughts will lead to indecision which increases stress. Just accept the good side.
- STRENGHTEN THE MUSLCE with resistance!!!!!
- Every time you resist, your mind becomes stronger! Reinforcement and increasing resistence works.
- Decision to eat is a chain of events and you can push back at any point on that chain. Trigger → Eating.
- Indecision leads to tension any decision will lead to reduction of that tension.
- Chapter 3
- Are you different from a thin person? Probably the mindset
- Confuse desire to eat with hunger. They are correlated but not the same! Thin people remember what they ate
- You fall fast for hunger and cravings. You think there is no tomorrow. So you eat now. You are afraid. But that is not the real situation at all. These are not emergencies. They go away.
- Why do you like feeling full? That has become your default. Thin people feel uncomfortable if they cant walk briskly after a meal. This is a metric.
- How to address this in depth? I want my mouth to feel the feelings
- Be glad that you didn’t overeat
- You underestimate what you ate. I still do this. Maybe the thin people over estimate
- You eat when you are stressed. They don’t. This is the dopamine connection. I can severe it i think.
- Feeling helpless. Think people have the confidence, they know how their body reacts. They know how to reduce their body. And now, you will learn too.
- UNFAIRNESS about food. Bleh. I dont have this.
- Thin people think about food ALL THE TIME. Even if they LIE or PRETEND. They are ALWAYS EATING LESS. I think this is the key discovery.
- You “let loose” after you finish dieting.
- Are you different from a thin person? Probably the mindset
- Chapter 4
- First, build confidence in yourself.
PROGRAM START
- Day 1: Make ARC
- CBT techniques. Talk back to your sabotaging thoughts. Solve problems that address the tail events.
- Create your Advantages ARC. Why is all this worth it?
- Read this often. Every day, fixed times. Memorize it in depth. On the phone maybe.
- Day 2: Two diets
- Two reasonable diets: Pescatarian, and? low carb ish? 1500 calories a day?
- Day 3: Eat sitting down
- Goal is to become conscious of what you eat. Aware.
- See the food, it tricks the mind.
- Day 4: Give yourself credit
- Quantify this in some way? Credit counter? Physical device?
- Day 5: Easy slowly and mindfully
- Day 6: Diet coach
- Day 7: Arrange environment. Dont tell anyone.
- Refresh the kitchen. Throw away shit and boom.
- Day 8: Create time and energy to implement this program. Schedule things, pre-emptively order groceries.
- The morning ritual is part of this. This is all about SCHEDULE
- This is a problem to be solved. Time management
- Delegate.
- BE INSTANTANEOUSLY EFFICIENT meaning that dont WAIT FOR THE FUTURE, do things now, be efficient now
- INCONVENIENCE OTHERS
- Day 9: Exercise plan
- This is perpetual thing.
- Lots of benefits for exercise. This needs a deeper thought process.
- Spontenous vs. Planned exercise.
- Day 10: Set Realistic goals
- Day 11: Hunger vs. Actual hunger
- Day 12: Practice hunger tolerance
- Day 13: Overcoming cravings
- Time. With time they go down. Power through.
- Resistance muscle helps develop strength against this
- Stand firm. Tell yourself it is a craving.
- Separate yourself from cravings: Drink low cal stuff, relax
- Remember, this is part of the indecision framework
- Day 14: Plan for the diet
- Day 15: monitor your eating
- Day 16: Prevent UNPLANNED eating … NO CHOICE.
- NO CHOICE day
- Day 17: End overeating
- Full up a plate, but purposly dont eat the whole thing
- THIS IS SO HARD. tom Brady talks about this too…. wow.
- Carefully listen to your body, your satisfaction level.
- Day 18: What is “full”
- Walk briskly after a meal
- This is going to be a key thing. Over eating has to become physically uncomrtable. Integrate over time and it become normalized.
- If you are sad that you finished everything and cant eat more, dude, tomorrow is a better day! eat then!
- It is a resistance muscle
- Day 19: Stop fooling yourself
- Similar to what we talked about earlier.
- I should eat this or it will be wasted.
- So what, am i garbage can?
- The moey will be wasted
- So what, isn’t it better to waste the money than gain weight?
- Day 20: Get back on track
- Ack the slip up but dont go to the tail event.
- Context switch hard — walk or something. Cheweing gum. Brush the teeth. Music play.
- Self destruction:
- large piece cake 500 cal, With a donut 800, with a pint of ice cream 1200, etc..
- Give credit to yourself for early stoppage anywhere
- Monitor the emotions in that state. Feeling of dispair and helplessness.
- EAT NORMALLY AFTERWAREDS dont try to overcompensate.
- Review mistake with dietcoach. So you need someone who is an advisor.
- BINGE: You become unconscious. You turn off the nay sayer in your mind.
- GET BACK ON TRACK RESPONSE CARD
- Slipup are just mistakes. go back to normal, and go back to it quickly
- Vacation perturbations again, when you come back, INSTANTLY FLIP THE SWITCH
- Day 21: Weight measurement thinking
- Day 22: Oh well,
- I love this. Relaxes me. So what bro, fine mistakes were made
- i am still confident enough to deal with this challenging thing.
- Dude, I did AMAZING shit before in my job. And I am doing amazing stuff now. Cmon bro.
- Just say oh well bro, its all good. All is well! Relax and chill.
- BUT, this is not just a response to mistakes. Its preemptive:
- I am so desparate for a pizza, OH WELL
- Day 23: UNFAIRNESS SYNDROME
- Sure its unfair. OH WELL. Accept it, move on. Remember your ARCS. And just grind it tout
- Day 24: Dealing with discouragement
- remember that the issues with dieting are basically a small number of hours in the week.
- Most of the week it is fine!
- Day 25: Identify sabotaging thoughts
- Too many types of sabotaging thoughts. Just learn to recognize them. Maybe I can start my own database.
- Day 26: Rcognizing mistakes
- ALL OR NOTHING
- Carpe Diem. So unnecessary for diet and weight loss. Why do this? Its better to loose weight, no?
- Negative fortune telling lol. “OH all this sucks. I will never be successful. Blah blah wah wah.” You gotta BELIEVE muthafucka
- But dont take it to far
- Dont let this shit get to you bro. You are not a failure. Criticize the system and procedure, but not the person. Never the person.
- Don’t read other peoples minds. Youre just not good at it.
- Dont delude yoruself bro, and don’t exaggerate the thinking.
- ALL OR NOTHING
- Day 27: Seven Question Technique
- Day 28: Weight in
- Day 29: resist food pushers
- Dont be afraid of saying no. Not worth it. Enough is enough. Reduce the feedback loop. Your health is more important.
- Day 30: Stay in control when eating out
- Preplan and shit. Okay fine. Pescatarian. I am fine.
- Day 31: Drinking
- I need a little bit of it.
- Day 32: Vacation travel:
- Pescatarian. Food is not the purpose but enjoy the food. Roses instead of beers. Lighter options for everything.
- Walk more, more NEAT shit.
- Day 33: DONT EMOTIONALLY EAT
- I still havent been able to deal with this.
- Thin people NEVER think of FOOD as the solution. They might think of DRUGS or CIGS or SEX, but NEVER FOOD.
- FOOD vs. SEX bro. what a BIG difference between thin and fat.
- So, find better distractions and increase the resistance muscle.
- Day 34: Solve problems
- Identify problems and solve them using CBT.
- Day 35: Weigh yourself
- Day 36: Believe it REINFORCEMENT
- Continue to build resistance.
- Continue to build confidene
- lower the number of mistakes, binges, etc. and give yourself credit for it.
- Day 37: Stress (Actually go deeper into this)
- SOlve the problem
- Change your mindset
- Relax, non food related.
- Didstract, redirect.
- Day 38: Dealing with plateaus (I am in one right now, Augusut 26)
- Continue doing what you are doing, but jigger it up a bit
- reduce average calories, increase average activity by 10 to 20%
- Day 39: Keep up with exercise
- This is a first class thing, but not as intense as you think it might be
- Day 40: Enrich your life
- Do other things. Remeber you schedule. Fun stuff in your life
- Comedy, driving, meeing friends, etc.
- Day 41: Make a new TODO LIST
- You rDAILY RITUAL with FLIP THE SWITCH EMBEDDED IN IT
- Day 42: Practice. Keep it going. Done.
- Continue to enrich your life.
- Accept complliments
- Chapter 12: Stay are you weight
- Weigh yourself regularly. Maximum once a week
- Recommit once you are +3 pounds
The Rolex Life 
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