LifehackrDiet Podcast: Lose Weight. Save Time. Nev

CONTENT NOTES “What if you could put in a regular day’s work, be super productive and meet your daily goal of walking 10,000 steps, all without going to the gym?” - Paul Michaels, LifehackrDiet.com Find out how you can revolutionize your work-life. IN THIS EPISODE, YOU’LL LEARN: Find your “Golden Hours” free worksheet Infographic free download Reinvent your work-life and get exercise from; Commuting to Work Working from Home Meet n Walk Think n Walk Stairs-ercise Talk n Walk Bathroom Marathon Standing Desk Walking Desk How to Start Resources Tools I Use Listen to the podcast and learn how. TIPS: Check them out at http://lhdiet.com/woaw LINKS AND RESOURCES MENTIONED IN THIS EPISODE: Check them out at http://lhdiet.com/woaw TAKEAWAY “Regardless of what goes on with my day at work (good or bad), I get my walking exercise in, I mitigate my back pain, boost my productivity and improve my wellness on all metrics.” Paul Michaels, LifehackrDiet.com

Paul Michaels from http://lifehackrdiet.com gives Ron Wiener from http://workwhilewalking.com a quick phone call to talk about; • What is a walking desk? • How can it change your life? It's a quick and informative listen and worth 13 minutes of your time. Paul Michaels http://lifehackrdiet.com/

CONTENT NOTES "?Well I've had the pleasure of hanging out at Facebook the past few years. It's definitely a different relationship that you have with your patients and it definitely gives me the advantage to really focus on patient care because I don't have to deal with the business aspects of running a clinic.” - Daniel Lord, DC. Find out what Daniel has discovered... IN THIS EPISODE, YOU’LL LEARN: - How Facebook takes care of their employees with in-house integrated medical care that delivers a well rounded approach to caring for the individual. - Employees love this perk so much that many of them say that they won’t work anywhere else. - Daniel’s number 1 common problem that he treats is BACK-PAIN because people sit and work at computers all day. - Daniel wants to teach his patients how they be the “CEO of their own Health." - Eliminating pain is important but so is preventing it from returning! - There is a “super-market” of choices for patients, how do you choose which solution to solve your problem? - Many developing countries don’t have the same back-pain problems modernized countries do, find out why. - Something you can do right now to help yourself: "abdominal contraction of 20% on, at all times." - Daniel has a short list of electronic and physical gadgets/tools that he loves and help people be healthier while they work; Lumo Lift, Posture Shirts, Fluid Stance and the Topo Anti-fatigue Mat. Listen to the podcast and learn why. TIPS: Check them out at http://lhdiet.com/lhd019 LINKS AND RESOURCES MENTIONED IN THIS EPISODE: Check them out at http://lhdiet.com/lhd019 GIVEAWAY Sign up for the Lumo Lift Posture and Activity Tracker Giveaway at: http://lhdiet.com/lhd019 TAKEAWAY There is so much great actionable content in this episode, but the big takeaway is simple; There are so many choices available to treat your ailments, aches and pains, but it all starts with you being an active, informed participant in your health journey. We all need to be The CEOs of our own Health.

CONTENT NOTES Nobody knows how to solve multiple life-threatening problems like NASA does. Let’s see how we can apply their problem-solving process to our health and wellness journey. SHOW NOTES can be found at: lhdiet.com/csc006 IN THIS EPISODE, YOU’LL LEARN: - An anonymous reader/listener wrote in with a series of problems to solve; Overweight, no portion control, eats unhealthy foods, drinks lots of soda, works hard at their job and is too tired at the end of the day to exercise. - Paul explores how we find ourselves in these health and wellness craters. Lots of little bad habits and lifestyle choices add up over the decades until they become life altering health problems. - The answer is to “stop compounding our existing problems!” Start unraveling and solving each issue one by one. - The theme of the book and movie The Martian has everything to do with Crushing Multiple Health and Lifestyle Problems to be Triumphant. Listen to how Paul ties all this together. - Let’s use NASA’s methodology for taking apart our reader/listener’s list of intertwined health and lifestyle issues. - Here is a worksheet based on NASA’s methodology for untangling multiple health and lifestyle problems and solving them one by one. Go to lhdiet.com/csc006 for the worksheet download. LINKS AND RESOURCES MENTIONED IN THIS EPISODE: Please visit lhdiet.com/csc006 for all the links and resources. TAKEAWAY Let’s work smart, not just hard at improving our health and wellness by learning from the smart people at NASA. Learn how to use NASA's simple techniques to solving multiple life-threatening problems.

WORDPRESS PROFESSIONALS UNLOCK WAYS TO EXERCISE AT WORK Show Notes; lhdiet.com/wordcampri2015 One thing is pretty certain, for most of us, going to work every weekday is given. What is unwritten is how we work and exercise so that we stay healthy and happy. Here is what people at WordCamp Rhode Island 2015 had to say. IN THIS EPISODE, YOU’LL LEARN - That Adam Lamagna, a technology crackerjack, is discovering that all his sitting is causing an alarming side-effect; he can’t find his six-pak anymore! - Jeff Golenski has got it all figured out and he is making a little cash “under the table” (for a good cause) while he works at Automatic. (Maybe we shouldn’t tell his boss..) - Amanda Giles has discovered a unique method of getting exercise while she works in her home office… It involves the utilization of a cat! (no cats are harmed with this exercise regime!) - Jesse Friedman has an awesome job that allows him to hit the gym at 10am so that he can avoid rush hour outside and inside the gym. - Also, we have lots of links to all the great services, articles, companies and charities our interviewees mentioned in their interviews! LINKS AND RESOURCES MENTIONED IN THIS EPISODE Go to Show Notes; lhdiet.com/wordcampri2015 TAKE AWAY “And as someone who has battled weight loss his whole life I can say that I am finally making progress this past year because of these things.” – Jesse Friedman. Adam, Jeff, Amanda and Jesse are stellar examples of finding small ways to make the long hours they spend at our jobs, a little healthier. LETS US KNOW What have you done, or will you do after listening to these WordPress professionals tell their stories of work and exercise co-existing? Let us know in the show notes. We can all learn from one another!

The bottom line is you have to drink fluids every day to stay hydrated and healthy. It’s your choice whether you drink empty calories and chemicals or something healthier. In this LifehackrDiet podcast episode, I show you three easy strategies for slowly weaning yourself off of soda and discovering healthier options that you enjoy. SHOW NOTES http://lhdiet.com/quitsoda IN THIS EPISODE, YOU’LL LEARN: - Two out of three adults and one out of three children in the United States are overweight or obese and sugar-sweetened soda is a major contributor to this problem. - Diet soda is calorie-free, but it won't necessarily help you lose weight. - Health authorities commonly recommend eight 8-ounce glasses (8x8 rule). - Water is a necessity, but it is also a tool that you can use to reach your goals. - I had to figure out a way to slowly reduce my psychological dependence on “sweetness” and the addictive feeling of the “sparkling” carbonation in sodas. - A simple strategy of reducing your dependence on the sweet taste of sugar and diet sodas. - How to empower yourself to save money and drink healthier soda beverages (Spritzers) plus have less of an environmental impact... - Paul had a problem: he doesn’t like to drink plain water because it “feels” and “tastes” so dull. Find out how that is still the case but he loves drinking flavorful water with lots of “mouth feel." - What is an "Infused Water", how to make them and why they are so AWESOME!!! TAKE AWAY By quitting soda, you will stop consuming wasted calories and unnecessary chemicals that get in the way of you losing weight and regaining your wellness.

Whether you walk 1.5mph at a treadmill desk (while you work) or run 10-miles (training for a marathon), you"ll end up in the same place. Looking and feeling younger and bursting with energy! Paul Michaels, host of the LifehackrDiet Podcast interviews syndicated columnist Lisa Sugarman. During their verbal encounter, someone admits to being a “tortoise” and accuses the other of being the “hare.” Join an engaging conversation about tips, tricks and technology both Lisa and Paul use to turn back the clock on aging. SHOW NOTES can be found at: lifehacker.diet/016lisa DOWNLOAD SHOW NOTES HERE: lifehacker.diet/016lisa-podcastnotes IN THIS EPISODE, YOU’LL LEARN: • How Lisa’s adorable 77 year old Mom lost over 50lbs just by making small changes to her lifestyle. • Forward motion is forward motion (yes, I know this is obvious) and regardless of whether you are running or walking, the positive results are the same! • Lisa + Paul talk about aging and how each of them have found simple solutions to turning back the clock to look + feel younger. • Which apps you can use to help you on your wellness journey (free and paid). LINKS AND RESOURCES MENTIONED IN THIS EPISODE: IT IS WHAT IT IS, COLUMN - LINKS It Is What it Is Homepage https://itiswhatitiscolumn.wordpress.com/ About Lisa and ISWIW https://itiswhatitiscolumn.wordpress.com/about-2/ Gamify Your Fitness, Up Your Game, And Get Off That Plateau! https://itiswhatitiscolumn.wordpress.com/2015/08/05/gamify-your-fitness-up-your-game-and-get-off-that-plateau/ Come on body, stay with me! https://itiswhatitiscolumn.wordpress.com/2015/05/28/come-on-body-stay-with-me/ LIFEHACKRDIET - LINKS 10 Questions to Interrogate your Diet. 11 Really makes them Sweat! http://lifehackrdiet.com/blog/10-diet-questions-interrogation/ Secrets of Eating to Lose Weight http://lifehackrdiet.com/blog/secrets-of-eating-to-lose-weight-blogpost/ Hacking Your Hunger. Tips for How to Suppress your Appetite. http://lifehackrdiet.com/blog/tips-for-how-to-suppress-your-appetite-blogpost/ How Simply Walking for Exercise Enabled Me to Keep up with People Half My Age on the Hardest Hike of My Life. It Can Do The Same For You, Too! http://lifehackrdiet.com/blog/how-simply-walking-for-exercise-enabled-me-to-keep-up/ Kickstart Your Diet! Setup; An overview of technology you can use to be successful at your diet. http://lifehackrdiet.com/blog/kickstart-your-diet-setup-resourcespost/ LHD sign up https://mmpinc.leadpages.net/lhd-email-list-signup-page/ ACTIVITY TECHNOLOGY Fitbit App - Meet the app that’s all-in-one, for everyone. https://www.fitbit.com/app MyFitnessPal - Lose Weight with MyFitnessPal - The fastest, easiest to use calorie counter app. https://www.myfitnesspal.com/ Strava lets you track your running and riding with GPS, join Challenges, share photos from your activities, and follow friends. https://www.strava.com/how-it-works Lark - Meet Lark, your personal weight loss coach http://www.web.lark.com/#top Carrot Fit - Meet Carrot Fit, Your Own Personal Sarcastic AI Weight Loss Coach http://techcrunch.com/2014/02/02/meet-carrot-fit-your-own-personal-sarcastic-ai-weight-loss-coach/ LINKS MENTIONED IN THE PODCAST A 92-Year-Old Yogi Shares Her Secrets To Happiness & Longevity http://www.mindbodygreen.com/0-20677/a-92-year-old-yogi-shares-her-secrets-to-happiness-longevity.html TAKEAWAY It doesn’t matter what you do, whether it’s slow or fast, long or short, just keep moving forward and you will see results that will help you get in shape, improve your health, well-being and your outlook on life. SURVEY Would you like to hear a podcast show with Paul Michaels and Lisa Sugarman, discussing everything that relates to surviving modern-day life? Vote here; http://polldaddy.com/poll/9037414/

Here at LifehackrDiet we are experimenting with a new podcast format in addition to our existing one. "Coffee Shop Chat" is an informal podcast where Paul Michaels from LifehackrDiet.com, discusses readers/listeners comments about their “struggles”. This podcast concentrates on small, simple and actionable tips that can help solve everyday challenges. “My biggest struggle is snacking at bedtime. Gets me nearly every day.” - Anonymous LifehackrDiet.com reader/listener SHOW NOTES can be found at: lifehacker.diet/csc004 Eating a snack after dinner and before bed-time used to be a habit of mine too, but I found that it contributed to my unhealthy lifestyle. The truth was, I wasn’t going to shrivel up and starve to death while I slept, so why do it? Simple tips for how you can crush the habit of having a late night snack. IN THIS EPISODE, YOU’LL LEARN: • How you can look at your evening snacking for what it is. • Simple techniques that can help ween yourself off of this habit. • Some motivation to finally quit this bad habit and move forward with new healthier habits. LINKS AND RESOURCES MENTIONED IN THIS EPISODE: Hacking Your Hunger. Tips for How to Suppress your Appetite (http://lifehackrdiet.com/blog/tips-for-how-to-suppress-your-appetite-blogpost/) 10 Guaranteed Easy To Follow Survival Tips For Enjoying Eating Out On A Diet. http://lifehackrdiet.com/blog/10-guaranteed-easy-to-follow-survival-tips-for-enjoying-eating-out-on-a-diet/ Silent Acid Reflux - Symptoms and Triggers - Prevention.com http://www.prevention.com/health/healthy-living/silent-acid-reflux-symptoms-and-triggers TAKEAWAY If you want to practice healthy habits, then snacking between dinner and bed is a habit that has to be crushed! There are many techniques that can help you ween yourself off night-snacking but in the end you need to just deal with it - you'll be fine.

Here at LifehackrDiet we are experimenting with a new podcast format in addition to our existing one. “Coffee Shop Chat” is an informal podcast where Paul Michaels from LifehackrDiet.com, discussed readers/listeners questions about their “struggles”. This podcast concentrates on small, simple and actionable tips that can help solve everyday challenges. SHOW NOTES can be found at: lhdiet.com/csc005 “The number of times I have put my workout clothes on only to be sucked into work, is crazy!” – Anonymous LifehackrDiet.com reader/listener This is a sign that what you are doing isn’t working. So, now you need to stop and reinvent your life. This is the exact situation that drove me to experiment and eventually develop the LifehackrDiet. IN THIS EPISODE, YOU’LL LEARN: • The more you do the more you can do! and the opposite is true; the less you do, the less you can do. • How simply making tiny changes to the things you do every day, you can see huge gains! • Standing while you work, even for a short time is an excellent way to improve your health and could reduce the risk of obesity, diabetes, cardiovascular disease and cancer. Plus more great tips. LINKS AND RESOURCES MENTIONED IN THIS EPISODE: FURINNO Adjustable Laptop Table is a great way to turn a sitting desk into a standing desk on a temporary basis and on the cheap: http://lhdiet.com/furinno 3 Strategies: Quit the Gym and Be Healthier! Blog Post: http://lhdiet.com/blog/3-strategies-quit-the-gym-and-be-healthier/ Podcast: http://lhdiet.com/quittobehealthypodcast Spending more of your day standing could reduce the risk of obesity, diabetes, cardiovascular disease and cancer http://www.smithsonianmag.com/science-nature/five-health-benefits-standing-desks-180950259/ TAKEAWAY Quite failing to work out and just start re-wiring your brain so that everything you do in your day becomes an opportunity for exercise. You will soon see how all the little things add up and fast!

Here at LifehackrDiet we are experimenting with a new podcast format in addition to our existing one. "Coffee Shop Chat" is an informal podcast where Paul Michaels from LifehackrDiet.com, discusses readers/listeners comments about their “struggles”. This podcast concentrates on small, simple and actionable tips that can help solve everyday challenges. "What do you do if a friend or significant other doesn’t support your weight-loss journey?” - Anonymous LifehackrDiet.com reader/listener (PODCAST SHOW NOTES can be found at: lhdiet.com/csc003) The bottom line is if someone doesn’t support your wellness journey, then they need to get onboard or stand down. Before you get to that point, you need to realize that influence is a two-way street. With some simple tips, you can turn a possibly antagonistic situation into a positive journey for everyone! Here is some real life advice with a couple of examples that show how you can be a positive influence on your social circle. IN THIS EPISODE, YOU’LL LEARN: • You need to be strong-willed and consistent with your positive actions. • Why people that don’t support your changes need to accept them or get out of the way. • Your actions influence the people you hang out with as much as their actions influence you. Knowing this, you can be a positive influence on your social circle. • By acting consistently and quietly, you will see how your positive influence ripples through people’s lives. Plus more great tips. TAKEAWAY In this podcast, we learned that "You’re the average of the 5 people you spend time with.” Using that logic, the people you spend time with, each has 1/5 of your influence inside of them too. By making positive changes to your life, being consistent and speaking about your journey calmly, you can be an agent for positive change in their lives too.

"What happens when I cheat or break my diet for a meal, days or even a week. Is it all over? How should I continue?” - Anonymous LifehackrDiet.com reader/listener Cheating on our diets, or having a weak moment is a normal and natural occurrence when dieting. Even I, Paul Michaels, the host of LifehackrDiet, have them, regularly! But, they are easy to handle when you have the right tools. Here is some battle advice with a little action-packed whitewater kayaking thrown in. IN THIS EPISODE, YOU’LL LEARN: • How do you deal with the ups and downs of your diet's progress? • How to break you weight-loss goal down into sub-segments. • What happens to the author when he eats salt-ladened camping food for the weekend on a whitewater kayaking trip? • How easy it is to deal with diet transgressions when you have the right mindset and tools. Plus more great tips. TAKEAWAY Dieting successfully requires a set of flexible tools and not hard and fast rules. Once you master the tools, the journey is less stressful and simpler.

Here at LifehackrDiet we are experimenting with a new podcast format in addition to our existing one. "Coffee Shop Chat" is an informal podcast where Paul Michaels from LifehackrDiet.com, discusses readers/listeners questions about their “struggles”. This podcast concentrates on small, simple and actionable tips that can help solve everyday challenges. "I struggle most with staying focused and being able to say "no" and walk away. I don't have the drive or the discipline to stay focused on my goal…..” - Anonymous LifehackrDiet.com reader/listener Not having the drive or the discipline to stay focused on your goal is something I think we all deal with. I bet if you look up the definition of being human in Wikipedia, there is a passage that says exactly that! Regardless of being hard wired like that, there are ways to crack the code and lay down some new better habits. IN THIS EPISODE, YOU’LL LEARN: • What food swapping is and how it can make a big difference in your diet. • By making your “weakness" foods disappear, you will eat more healthy foods instead. • How prepare an emergency snack and stashing them around your environment so you can remain in control. • By making small activity choices every day you can see a huge change over time. • When your only option is a snack vending machine, how do you make the best choices? Plus more great tips. TAKEAWAY With some “self-engineering” you can ease into healthier habits and a better lifestyle resulting in the change you want to achieve.

Just the thought of having to be on a diet and going out to eat or bar hopping with friends, probably evokes images of Indiana Jones (in Raiders of the Lost Ark) running from that huge boulder. Except in your version, you trip-up and are flattened by another failed diet! It doesn’t have to be that way! I love food, eating, going out to interesting restaurants and exploring exotic cuisine. The problem I had, and I suspect many of you share, is that these wonderful experiences just compounded my problem of weight gain. Going into a hostile food/drink jungle without some sort of goal, strategy or tools and just winging it might seem very “Indiana Jones” of you, but Dr. Jones always has a goal (get the goods and get out alive), a strategy (always break the rules) and finally, tools (his whip and a pistol for backup). Listen to find out how you can enjoy eating out or drinking and still lose weight.

Good smartphone apps help solve problems. In this Podcast Interview, Jim McAndrew has a great story of how he solved his health problems. Inspired, he built an app that helps all of us do the same. IN THIS EPISODE, YOU’LL LEARN: • Jim’s Journey from debilitating back pain to relief – just with lifestyle changes. • Jim uses a Standing Desk to help eliminate his back pain and burn calories. • How you can send a message to Fitbit and Apple telling them that your data is YOURS not theirs! • In our modern era, anyone with an idea, skills and persistence can make a big difference! • How Apple’s Health app and underlying HealthKit technology could save your life in the future. • By making one simple change (cutting out breakfast cereal) Jim was able to lose 10 lbs! • When the Doctors and Physical Therapists give up on you, it’s time to double down and make changes that bring about a positive lifestyle. • What is QS (Quantified Self) data and how it can help you get healthy. • Fitbit and Apple are in a corporate power struggle – What it means for you. Plus hear a great story about someone who overcame tough medical issues and turned his lessons into something that can help all of us. TAKE AWAY At some point in our lives, we will all have physical issues which will impact our quality of life. Some issues are best solved with the help of modern medicine. Other issues, we as individuals can be a huge part of the solution. By understanding our lifestyles through observation and with the use of “Quantified Self” data that we can generate with our activity trackers and smartphones, we can make changes that will improve our health and wellness.

I was cynical about the idea of taking up yoga. I’m a 50 year old guy, why would I do yoga?! Over a year later, I confess, I was wrong. Very, very wrong. Listen to what I discovered on my journey and the perspectives of a female and male yoga instructor. IN THIS EPISODE, YOU’LL LEARN: • YouTube video of this interview! Check it out! • Yoga is a great way for Men and Women to get and stay very fit and learn how to clear your mind for mental health. • We aren’t born into Yoga, each of us has to discover it our own way. Learn how Paul, Maggie and Jerry discovered this transformative practice. • The practice of Yoga can bring many benefits to all stages and ages within your life-cycle. • The physical and mental benefits to practicing Yoga. • Getting started. How do you choose a Yoga studio and a Yoga teacher? • How much gear do you have to buy to practice Yoga? It turns out, almost nothing! • Plus more many more great tips and stories about how Yoga can positively transform you. TAKE AWAY For millennium, people have been benefiting from the practice of Yoga at all stages and ages of their lives. By starting your Yoga journey today, you will see positive physical and mental benefits that this practice brings to your daily life.

Snacking Tips: From food swapping, to creative snacking to what to chose when you are faced with the dreaded snack vending machine – we’ve got it all covered with Elle Penner of MyFitnessPal. IN THIS EPISODE, YOU’LL LEARN: • What food swapping is and how it can make a big difference in your diet. • Great, delicious snacks under 200 calories. • How to prepare snacks for when you travel so you eat well and save lots of money. • When you are faced with a snack vending machine, how do you make the best choices… Plus more great snacking tips. TAKE AWAY With a little bit of experimentation, you can make snacking healthier and curb your hunger pangs faster. Also, if you prepare some snacks before traveling, you can save money and eat better.

It wasn’t until I gave up on the idea of going to the gym, and started to look at everything in my life as a form of walking for exercise, that things started to change for me. IN THIS EPISODE, YOU’LL LEARN: • How to find opportunities in your everyday life to walk for exercise. • That by simply walking for exercise you will find you are capable of amazing physical feats. • You will learn that “Hiking” in British Columbia, Canada means something different than what you are used to… • Quite simply, you are what you do! Plus more about Paul’s adventures in walking and his ascent of “The Chief.” TAKE AWAY Reveling in my accomplishment on the summit of The Chief, my sandwich tasted 100 times better than it deserved to. The view was absolutely spectacular and as I was taking it in, a gentleman walked into my field of view. I said hello and told him how I was amazed to have survived the hike up. He wasn’t particularly impressed, but congratulated me anyway. I asked him if this was his first time on The Chief and he responded by putting me in line! He pointed to his house in the town of Squamish below us, told me he was 67 years old and climbs The Chief every Saturday and Sunday for a little fresh air and a stroll! SLAP DOWN! I guess YOU are what YOU do! Get walking for exercise!.

Paul has a discussion with Phil Beene of Nudge, LLC, about the importance of curating all your health data with their iOS and Android app, Nudge. Today’s health apps create lots and lots of data and it doesn’t take much to find yourself drowning in it. We discuss the benefits of having all that data collected, processed and displayed into one single graphic. You will be surprised at how powerful this concept is, so be sure to tune in and listen. As a sidenote, LifehackrDiet is announcing a wonderful new development that can help you the listener get a kickstart on reaching your health goals. Paul talks about it after the interview with Phil. Enjoy IN THIS EPISODE, YOU’LL LEARN: • What the free Nudge app can do to simplify your life and help you reach your health goals. • Nudge LLC, co-founder Phil Beene, is a soccer star and he knows how to keep his head down when the “S—” hits the proverbial fan. (on the beaches of USVI!). • What is Nudge Coach and why are Phil and Paul so excited about it? It’s going to make a difference in your life too! • A big announcement about how Paul Michaels of LifehackrDiet.com is going to magically fit in your pocket and personally help you reach your health goals. • What is Apple’s Health Kit and Health App and how they can benefit you and your health. • Plus lots more about a very exciting time in technology, your health tools, and what the future holds in improving the health of our fellow citizens. TAKE AWAY Even though a lot of this “quantified self,” health technology can become overwhelming, it is very possible to tame all that data, so that you can easily understand what you need to do to improve your health and wellness.

To begin with, all of us are doing it wrong. We usually eat our snack out of their respective containers, grazing like a lazy cow on a warm summer afternoon. If it takes your stomach about 20 minutes to register “we’re A-OK down here,” with your brain, that means there is another 20 minutes of unsolicited calories making it’s way down your gullet. Stop eating with your eyes! Let real data influence when and how much you eat. Simply put; eat sensibly, mindfully and with purpose. • Hunger has helped Homo sapiens rule, but now it’s just a button for marketers to press. • People have survived not eating for up to ten weeks, which is really scary! • Hunger pangs are a nuisance and often make us eat when we don’t really need to. • If we become more aware of our own bodies through data, we might eat what and when we need to. • LifehackrDiet has trained me to eat what I need and not to excess. • Put yourself in charge and reinvent your eating to get the same satisfaction with fewer calories. • Did you know it takes about 20 mins for your stomach to tell you brain to stop eating?! • Eating out of packages is free-style eating, stop doing it! • Portioning out your food in reasonable quantities and putting away the packages is “bento-boxing.” • Eat deliberately, slowly and enjoy your food. Taste it, smell it, enjoy the texture. Eat one piece at a time. • Your goal is to put the last of your food in your mouth when your stomach gives the “A-OK.” • Hack your snacks from “free-style ’n” to “bento-boxing” and then cut their size down in size, slowly. • If you took control of your favorite snack you could lose about 13lbs in one year, eating it everyday. • You need to hack your snacks, but I give you my list of snacks from low intensity to high. • Your snacking universe is as big as you want it to be. Go forth and hack any snack. TAKE AWAY There is “YOUR” world of options available for snacking. Just use the LHD guiding principles to help you hack your snacks and lose weight while you eat and enjoy, one bite at a time.

As a 10 year old kid who loved climbing trees, I had the wisdom to solve my adult weight gain problem. Climbing Back Down from Obesity. IN THIS EPISODE, YOU’LL LEARN: • Why it is important to take responsibility for your own weight-loss. • Simple, broad steps to reinventing your lifestyle so that you lose weight permanently. • What the 10-year old Paul Michaels’ favorite activity was… • Why sometimes it’s important to listen to our inner child when looking to solve our adult problems. TAKE AWAY I think it’s fair to say that each of us climbed up the tree of “weight gain” with out the help of our Doctor or any traditional diet plan. My experience is that if we become personally responsible for our weight-loss, and look to our inner child for advice, the way back down can be pretty straightforward… Eat fewer calories, exercise more and make small changes to our lifestyles, so that the changes we make become permanent!