 First question is from Kulio Cullen II. What are some ways to stop binging every time you go over your calories a little bit? Oh yeah. Shock collar. Thank you. It totally works, very effective. This is a really how you go into your diet really affects this a lot because if your mentality is very much like I'm on this strict diet and then if I break this diet, I've cheated on it. What it does psychologically is it creates this phenomenon where there's a line, once you cross the line, well, I've already crossed the line. No, I've already crossed all of it. Yeah, now that I've already crossed the line, it doesn't matter, so I might as well just go crazy. Also, it's the restrict mentality of when you're on your diet and so what you're doing is you're constantly using willpower to restrict yourself and the second you go off, the floodgates open. Now why is this true? Well, think about the behaviors that you have when you binge versus when you just enjoy the same food. I could eat a cookie or two from a sleeve of Oreos and enjoy them. Binging is literally, I ate a whole sleeve of, or ate so much, I made myself nauseous and as I'm eating one, I'm thinking about the next one. I'm not even enjoying what's in my mouth. Rather, the solution is to go into eating and understand all the value of food and I'm eating to take care of myself, which sometimes means I eat a cookie or sometimes means I eat a slice of pizza. That's also taking care of myself just differently. It's not physically good for me, but I'm enjoying this with my friends and my family and it's not that big of a deal. This was a game changer for me because this used to be me. I would go to an event or something and I'd find myself eating way more than I normally would because I felt so restricted before and once I made the switch, it was really easy for me to have like one burger or something like that. I mean, you're mentioning these processed foods. I mean, you get hooked once you open that door. That's a good boy. And so, obviously you gotta be mindful of what types of foods you're eating. One of the things too that's helped me a lot in terms of not going over calories was just trying to seek out more satiating foods. And so for me, it was like, it's more protein adding that in but just having that feeling of satiety where it's like I'm less likely to keep wanting to be snacky afterwards. And so to introduce that first and then maybe adding the carbohydrates on top of that, afterwards was helpful. So I've had a lot of success with this. This is something I struggled with too myself and I've had a lot of success with both myself and then teaching clients this. Something that I found really common when this happens, you tend to not want to be aware. So you're distracted. It almost always happens in front of the television or on your phone or maybe even at a party or a situation like that where you're not aware. And so instead of telling a client or even myself that I can't have this or it's even saying I can't binge something. I don't put those restrictions on myself. The rule I make myself is that I have to eat at the dinner table where there's no television nearby. I can't have my phone and just eat. Or if I'm gonna go to a party like I still have to, if I'm hungry, I need to eat at that dinner table before I go to the party. So I'm not going to the party hungry and then I have all these distractions. Maintain awareness, right? Yeah, so just making, forcing you to become aware and not telling yourself you can or cannot do something and you just say, listen, my one rule is I can eat all those foods if I really want them but I'm going to sit at the dinner table and just with no phone, no TV. And it's amazing how much because you're aware of what you're doing at the moment, you just don't keep shoveling in your mouth. You eat and then you're full and you're satisfied and you're like, I'm cool, I'm gonna go put it away and then I'm gonna go sit down. But it's being in front of the TV. That's where, I mean, if I'm in front of the TV, that's where stuff can just keep going down because of mindlessness. Yeah, or on my phone, watching YouTube videos or some bullshit and you're eating processed foods like you guys are talking about and you just keep shoveling away. Yeah, and you find that, and I'm sure you guys have experienced this, you didn't even eat to enjoy the damn food. No. You eat until you made yourself feel bad. Yeah. You're chewing and you're already getting ready to put the other one in. Yeah, and then afterwards you're like, oh, I don't feel good. And then you might even continue going. It's a very interesting phenomena. The other part, and you kind of talked about this a little bit, Justin, is identify your trigger foods if you have any. I know what mine is. Mine is potato chips. If I have, especially, Lay's potato chips, that is, that is so, for me, it's so palatable that there's also this physical like. They've mastered that engineering. Yeah, so what I do is I just don't have them. I just don't have them in the house. And if I do have them, I'll buy a single serving bag. I will almost never buy a family bag because the pull is so strong for me. So identify some of those trigger foods for yourself. I agree. But a lot of this is the psychological like, and you'll see it in the question even. The question says literally, what are some ways to stop binging every time you go over your calories a little bit? This person in their mind, whoever asks this question, for them, it's like I'm either at my calories, now that I've gone over, I'm already screwed. It's all or nothing. It doesn't work that way. You go over a little bit, you went over a little bit. You get that flexibility. Yeah, it's not black or white at all. It's very gray when it comes to nutrition. So if you go over a little bit, that's okay. You went over a little bit. It's not like, oh, I'm already screwed. I might as well just go crazy and eat everything.