Growing up, I had a buddy.
James Brown, his real name!
James was a lot of fun, and very patient with my younger self.
James used to joke that his boat had two speeds: full and repair.
As a young man, much of my life was lived this way.
ON or OFF
The greatest achievement of my married life was finding another gear => SUSTAIN
EVERYONE knows what’s required to gain weight.
Where we struggle is sustaining weight.
The ability to sustain is the key that unlocks the ability to choose.
The capacity is choose is a foundational skill for success.
I’ve got two things that are going to help.
Let’s start with the most important.
What’s the trigger for eating more than 1,000 calories after 10pm?
For me, it was ALWAYS one of the following…
- Didn’t eat enough during the day
- Drinking
By the way, combine the two and I was going BIG.
So if you’re going to “go binary” on something… you get a much better bang for your buck by not getting wasted.
Slamming 700 calories, of anything, at 2pm is a winning strategy => break the habit of late-night binging. You don’t have the option of being binary with food – you gotta eat.
Anybody that tells you otherwise has already lost the weight and forgotten what’s going on.
Not eating, and thinking about eating all day… losing strategy, not sustainable.
Next tip
Do something before breakfast.
It doesn’t need to be a workout!
Do one positive thing that moves you towards where you want to take your life.
Every. Single. Day.
After you do it, you get to eat.
That’s it.
1,000 day pacing.
Keep small promises to yourself.
It works.
Let’s consider the second order effects of fasting.
Feel The Byrn 
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