Mindful Eating: Avoiding Autopilot and Making Conscious Choices About Food

Everyone who’s ever tried to work on their nutrition has had the experience of eating something and then feeling guilty because it didn’t fit their diet or match their goals.

Yup, it happens to us too.

The thing is, we’re complicated organisms, and we spend a lot of our time operating on instinct. We build up habits and routines, and we spend our days on autopilot, so should we really be surprised if we end up eating what we usually eat instead of what we know is best for us?

In this episode, Ryan and Josh look at how to eat what fits your goals, even when you don’t want to. We take a look at internal vs external motivation, and how changing how you think about your goals could make all of the difference. Lastly, we put it all together with eating guidelines and skills that you can implement this week, to more effectively make food choices, in the moment.

If you’ve wondered how GMB’s Eating Skills course works, this episode is a great preview of the Skills themselves and the overall approach and psychology involved.

Resources Mentioned

Eating Skills ProgramJosh’s new book –> Lean and Strong


Ryan: Yo, yo, yo, what’s up, everybody. Welcome to the ginormous marathon, Bouncy House, our new sponsor here in GMB. Once again, I’m with my boy, Josh. We’ll be talking about all kinds of fun stuff regarding nutrition. I’m sure that a lot of us out there, we experience something and we feel guilty about it. I know I felt that way in the past. Not so much anymore, but you think that you shouldn’t eat something, of course, because someone tells you, you shouldn’t and there are certain things you probably shouldn’t eat.

Ryan: If your ice cream-

Josh: Poison.

Ryan: … drops on the floor. But if you’re Eddie Murphy and it drops in a thing of shit you still eat it, you know? Anyway, yeah so let’s move on. So Josh, just tell us a little bit about what we’re going to be talking about today in terms of guilt, man. It’s all about the guilt, right?

Josh: Yeah. This was a great question we got. The question was how do I… It was actually kind of framed like how do I feel guilty ahead of time, so I don’t eat something, right? It was-

Ryan: That’s some deep stuff right there, ain’t it?

Josh: It is, but it’s super common. It’s actually a super, super, super common where people are like, I do feel guilty after I eat this thing that I didn’t plan, and I wish I could feel guilty ahead of time, so that I could know and stop. And it’s all kind of wrapped up in this diet world moralization of food, where we’re like, you should feel guilty, and you’re bad.

Josh: And kind of in that whole thing of if I just felt bad enough, or if I punish myself enough then I can make these changes, right? It’s super punishment based, which is just super ineffective.

Ryan: Even going beyond diet, we probably see this. I know that I’ve gone through that too as well regarding work, and other things in my life. A lot of deeper issues happening right there. But yeah today what you’re going to do is help us really look at… Of course going back to eating autonomy, which we love to talk about, and how we can use some habits. And take a look at our values, right? I think that’s going to be a big part of our discussion.

Ryan: So, let’s jump right into it. So for those of you who have just joined us on the GMB podcast here for the first time, I’m sitting here with Josh. And Josh has put together our GMB Eating Skills program. Josh does a fabulous job, a lot better than I can of explaining it. But basically rather than looking at a particular style of eating like paleo, keto, intermittent fasting, we’re instead looking at the skills of eating, and looking at habits based on what you need. That’s why we like to talk a lot about eating autonomy. Nutrition autonomy.

Guilt and the 4 Levels of Motivation

Ryan: So let’s talk about guilt. Let’s get right into guilt, run with it, brother.

Josh: There’s so many things about guilt. The most basic thing is that… I’m going to go kind of a different direction from what I thought. So the basics of motivation, from a motivation science perspective… and this is going to come from self-determination theory. There’s levels of motivation. And one of the lower levels would be reward and punishment. The next lowest level would be guilt or contingent self esteem. Like, I feel bad if I do it, or I’ll feel really good about myself if I do that.

Josh: And then where things start to get a little bit better are into personally identified goals. And then the most robust, the most effective longterm would be personally identified values. And it’s okay to pull from all of them at different times. But what we’re generally taught from diet world is that if we just felt guilty enough, if we just felt bad enough, or we just like find some way to punish ourselves, then we’ll do all the things.

Josh: And so what happens is these are like these four levels of motivation, and we’re taught to pull from the shortest lived most fragile forms of motivation. It’s not that you won’t get any motivation from guilt. It’s just that it doesn’t last very long. And it’s not super fun. It’s not a great way to make changes. And the biggest thing is that it’s not required, right? Like you aren’t required to punish yourself or feel bad. It doesn’t add anything to your behavior change process. You’ll actually get a lot more out of pulling from the kind of person that you want to be.

Josh: I’ve got a lot of clients that are parents. You know, we talk to parents all the time. One of my clients was saying that she takes a parenting class because she wants to be a better mom. It’s not that she’s a bad mom. It’s not that she hates who she is as a mom. It’s not that she feels guilty as a mom. She just cares about parenting and wants to be a good mom. And that’s kind of the way that we could approach it. You don’t have to hate yourself, or feel guilty, or feel bad. You can just care about yourself and want to be better.

Ryan: Yeah, that’s right. Right what you said there, as far as being better. I think it really all comes down to your why’s. Why are you doing this? What is the real underlying reason that you want to do this? A lot of people, for example, when they come into GMB it’s “I want to get to planche, I want to get the handstand, I want to get XXX.” Okay, well let’s look at this a little bit deeper. The real why do you want to get there? You’re going to get a planche, you’re going to get a handstand. Okay great. What then? Well I’m going to get the next skill. But why? What is your underlying purpose for really wanting this?

Ryan: I think this is the same, what you’re talking about. I like what you said that going to these parent classes isn’t about her thinking that she’s a bad parent. She wants to better. How can I be a better parent? How can I be better for my kids or X — your why. Exactly. Cool.

Josh: Yeah. And so it’s one of those things where people can dig in on their values. They can try and figure out who they want to be around food. They can pull from that. It’s human to pull from guilt sometimes, that’s okay. It’s not wrong. It just can’t be the only thing. So you really do want to look at why. Something that really hit me from what you just said, about I want to get my planche, and after that they want to get the next thing. The thing is, if you don’t know your values, if you aren’t connected to the kind of person you want to be about it, there actually is no end. Right? There’s no scale weight that’s going to fix a thing-

Ryan: Exactly.

Josh: Right?

Ryan: You just nailed it. And again, I love it when we talk, because yeah we’re talking about nutrition, but it’s really everything. It’s all related. It’s a never ending hamster wheel of I’ve got to get the next skill. I’ve got to, I’ve got to, I’ve got to. But why? Why do you have to? And yeah, really looking at your values and bringing it back to that.

Josh: And so it’s one of those things where you take that and let’s say that person values… Let’s make it really basic. Let’s say that they value strength and skill, so that’s why they’re working on those things. Well guess what? It doesn’t matter what stage you’re at in the process. You’re expressing that value just practicing today. And you know what? You’ll be expressing the exact same value at a different scale in six months, or in a year, or whatever.

Josh: The cool thing is, your values are alive today. And so if one of the games you’re playing is having a healthy relationship with food, or being conscientious about your food choices, then those are things that you can express in your practice right now today, and you’re going to feel good about it today. That’s going to shift relationship to your body and you’re not going to hit some scale weight that was like your goal, and be like oh I need to get five pounds lower because this didn’t fix the existential crisis of not knowing my values.

Ryan: It’ll keep going because like you said, with the nutrition you’re focusing on those values and you’re in it right now. You’re doing it. You’re being successful with that. And so it’s similar to going in and having your exercise practice, and instead of looking at it as nailing a particular skill, focus on what did you learn that day? And focusing on that you’ll never have a bad session. So that sounds similar to what you’re saying as well. That’s why this particular skills that you always talk about when we’re looking at the eating skills at GMB here, that’s what it is focusing on these guidelines.

Values-Based Guideline: The 10 Minute Pause

Ryan: Let’s talk a little bit about that. What are some of the skills and guidelines that we can use in order to move beyond that guilt? And instead, move more towards focusing on our values.

Josh: Going back to the question that she was asking, it was kind of how do I make better choices? Right? What are the skills around making better choices in the moment? This is actually a guideline, one of the best guidelines for that is putting in a 10 minute pause. Right? You want it, and you just put in a pause, right? You wait. The issue that most people have isn’t that they don’t know what they want or that they don’t need to feel guilty enough. It’s just that there’s no gap between stimulus and response. They’ve created this habit of I want it, I have it, I feel bad, I eat something, I’m stressed… You know it’s all those same kinds of things. Let’s just say it’s right in the world of I see something delicious, I want to eat it, and I eat it immediately.

Josh: Putting a 10 minute pause gives you time to check in with yourself. It gives you time to check in with yourself on things like, I’ve had this muffin in the break room at work, three weeks in a row, every single day. Do I really want it, or is it just habit? Or every time I walk by the M&Ms or every time I’m in line at the super market, or all the things you see and you just want.

Josh: The thing is we put in this gap, we can check in with ourselves. We can look at what the frequency we’ve done this has been. And so we can get a sense of like, oh you know what? It kind of doesn’t really fit my values to have this chocolate chip muffin every single day. Right? Maybe once a week, maybe twice a week. It’s just about having that time. The thing about that is as you get better it takes less and less time.

Ryan: Yeah. That’s really good. And so that 10 minute pause, it just makes sense. And for some people it could even be shorter than that. It’s just simply like take a step back. Just take a step back, think about it for just a second. I always want to try and relate things, give different examples especially bring it back to the exercise side of things as well. I think this is good also when you’re looking at kind of a bigger picture if you will in terms of let’s say that you’re in the middle of a particular program. Let’s say you’re working through Elements. In the first couple of weeks, or the first week’s like the honeymoon period, and you’re all excited, and you get into week two, and you start getting into week three, and you’re kind of like oh wow there’s a really cool thing that I just saw, I think I want to do that too. Or have that too if you will.

Ryan: So this is another great example where you can take and use this guideline of take a 10 minute pause and just say all right, am I just looking at that just because it’s a shiny, sparkly thing that I want right now? And then after taking that pause you’ll probably say, all right that’s cool, let me focus first on what’s in front of me and what I can be doing. I think again, looking at motivation in terms of things, like being able to stay motivated is another good example is, okay you do have that 10 minute pause, or you’re able to do it. How do you stay motivated? And maybe this is something we can talk about quickly before you go on to the next guideline and look at actually intrinsic versus extrinsic motivation.

Ryan: I think this is also a good place to talk about this in terms of right now, and also maybe in terms of longer goals like I said the example of Elements, and looking at your particular nutrition habits as you’re trying to build those.

Josh: Oh that’s such a great question. So let’s say you’ve dug in on your values, right? And let’s say you pulled out conscientiousness, self-compassion, and reasonableness, right? And so in that moment, you can look at those three and you can look at, okay if I’m being conscientious, what choice would I make here? If I’m being self-compassionate, which choice would I make here? And if I’m being reasonable, what choice do I make here?

Josh: And the cool thing is that those things may or may not agree, right? Sometimes they might go different directions and they may look different on different days. Right? So most of the time people having something like conscientiousness, right? And so they go oh you know what? It would be conscientious to not have this every time. Right? I’m going to take this value and literally use it as a choice point to go oh, it’s conscientious to not have this chocolate chip muffin right now, purely because this is the kind of person I want to be. Right? I want to know myself as someone that isn’t owned by muffins. Right?

Ryan: I’m sorry, that just sounds hilarious. It does make sense. But that’s true, because let’s be honest, a lot of us are owned by particular thoughts, particular things, whatever. As soon as you said that, I was thinking of some other things. That’s me, I’m just like holy shit, yeah, that does kind of own me. So again, sorry to interrupt but look at it where what kind of person do you want to be? And looking at that moment. I think that is a great example of why it is necessary to just take that pause to do that.

Ryan: So please go ahead though. What about looking at the bigger picture?

Josh: Yeah. But, before I jump into that, I want to not forget to mention that if you’re new to pulling from values as motivation, it doesn’t make it easier. Right? If you know the kind of person you want to be, it doesn’t make it easier to make the choice in that moment to know that. It makes it worth it. Right? So you’re going to use these other skills around managing it being hard. Right? You might use some cravings management skills. You might use the guideline, that 10 minute wait or one minute or whatever. But just knowing who you want to be is what makes it worth it when it’s difficult.

Josh: From a longer term perspective, it’s actually the same thing, right? So if we have those same skills, same values. What was it? It was conscientiousness, self-compassion, and reasonableness.

Ryan: Reasonableness, thank you.

Josh: It’s pretty conscientious to finish program once you start it, right? That would be the conscientious way to go. And you can look at that and you go like, okay, most people don’t do that. Right? Most people hop programs. And so you can go, you know what? I want to be the kind of person who finishes a thing that I start. And you know what? The conscientious thing to do is to reevaluate at the end of the program. Finish the program and then reevaluate. Or, pick an amount of time. You could say I’m going to reevaluate after eight weeks, or whatever. But, I’m not going to hop every time… I wanted to have made that decision ahead of time. Right?

Josh: I’m going to know. This is where self-compassion comes in. I define self-compassion in a really specific way, pulled from some self-compassion research where it’s the ability to be with your own humanity, and your own imperfection, and still do what matters to you. In that case, self-compassion would be going like, you know what? It’s really human to want to hop to a shiny new thing. It’s really human to get bored after three weeks, or six weeks, or whatever that… You know? It’s really human to be like, oh you know what? This is where the work has kicked in and it’s not really novel anymore. And I’m going to keep going and do what I want to do anyway. Right?

Josh: So that’s how that would look at a longer scale.

Ryan: So good, and just again, I think about how it’s just what you said, people hopping from program to program. This is something that we’re actually trying to get better at here in GMB, and that is help all of you who are going through the programs to continue with the programs. It’s not just a matter of just going, “Oh, just do it.” No. It’s again, and we talk about this a lot, what is your why? Why are you doing this? Let’s really focus on that why. But also, making it doable. I think that is a big thing too. That’s why I love your eating skills program is that you actually say, “Look these are things that you can do, and they’re small steps. And you just do one at a time.”

Ryan: Just like I like to say, just focus on one thing. If you’re doing your handstand, instead of trying to look at everything, let’s just focus on where are you looking? Today that’s your thing. That’s all you’re going to do. All you’re going to do. It doesn’t matter if you hold your handstand or not. It’s just when you’re in a handstand, or whatever level of handstand you’re working on, let’s just focus on your gaze, where you’re looking at, okay?

Ryan: Focus on that, that is a totally doable thing you can do. Learn, become aware of it, and you do that, it’s success that day. You’re good, you’re good to go. You’re working on the handstand, good congratulations. And that’s how you can keep going similarly. That’s what I love what you’re doing in terms of looking at particular guidelines, and looking at these skills that you mentioned before. Just check in. Or pardon me, the guideline, not check in but that’s the next thing we’re going to talk about.

Ryan: The guidelines are just having that 10 minute pause. And I think that’s totally something we can do, and apply that right away to make sure that we are continuing towards being true to our values that we’ve already set up ahead of time. So-

Josh: Can I say something about that?

Ryan: Yes, please do, go.

Josh: You were talking about with the handstand, having one thing to work on, right? Like focusing on your gaze that time, right? That session. When we’re working on the 10 minute pause, that’s the thing that we’re working on, right? We may have a second thing that we’re working on, during the meal, but between meals, for snacks, if we’re working on a 10 minute pause, we’re working on a 10 minute pause. Which means, I actually don’t care if you choose to have it after that 10 minutes or not.

Josh: The whole point is to put you at choice. Right? Just to give you enough time for choice. Right? And so if you choose it, that’s cool. At least you got to choose. You know? And that’s autonomy right? That’s autonomy.

Ryan: That’s autonomy. You own that now. You have control over it. So good, so good. So good.

Values-Based Skill: Let the Monsters Ride the Bus

Ryan: Well let’s talk about some skills then. So we got this guideline, and it’s a 10 minute pause. Now we can move into looking at some actual skills. You’ve got some great skills that we can look at, jump right into them and explain these skills.

Josh: So there is checking in about if it’s hunger, or stress, or something else, right? And we talked about that one on the last episode, basically you look at do I feel something in my stomach? Or do I feel something else? Do I want a full meal? Or do I want a specific thing? Does it build and build, or does it build and fade? Right? So, that’s one thing to look at. The other thing to look at, and this is kind of a more advanced skill. We call it you are not your cravings, right? In the literature, it’s call diffusion, where basically you’re getting some separation from your craving, or wanting, or this choice you want to make. Or your thoughts about it. Even from the guilt, so it works on multiple levels.

Josh: And so it’s about getting this separation. I like to teach it with metaphors, right? Metaphors are a great way to do it. And one of my favorite metaphors is called ‘Let the monsters ride the bus.’ And so, the idea is that you’re a bus driver, you’re driving this bus, and you pull over at stops, and sometimes passengers get on, and sometimes passengers get off. And sometimes monsters get on, and sometimes monsters get off. Right?

Josh: Your job is to keep driving the bus towards your goals, and towards your values. Sometimes the passengers that get on are cool, they’re like hey, high five, you’re doing great. This is awesome, man I feel great about myself. If you haven’t got it yet, the passengers and monsters are going to be your thoughts, and cravings. And so sometimes you have these thoughts that show up they’re like, yeah man everything’s going great, I’m doing good.

Josh: And other times you have monsters that are like, you’re doing terrible, you suck. You should feel guilty. But also your cravings, like you should have that pizza, you should have that muffin, whatever it is, a doughnut.

Josh: The way that people typically approach things is kind of in the world of I should just not have those cravings. Or if I didn’t have cravings I’d be able to do well. Or if I could somehow force the monsters off the bus, I’d be okay. But, what’s actually most effective, and this is really clear on the research, what’s most effective is to actually let the monsters ride the bus.

Josh: So you have this craving get on your bus, your job is to let it be there. Right? You just keep driving. You don’t have to fight it, you don’t have to change it, you don’t have to wish it was something else. It gets on the bus, at some other point it will get off the bus. Maybe it will get off in 10 minutes, or 20 minutes. Or maybe it will hang around all day, or whatever. But just like if you were a bus driver, you don’t have control over when the passengers get on and off. Your job is just to drive. And so-

Ryan: Yeah you just ride with it. That’s good. And why that 10 minute pause works, right?

Josh: Yeah. It changes things really dramatically, really, really, really dramatically. So there’s two kinds of discomfort. There’s the discomfort of having the craving, and then there’s this added discomfort of fighting it. If you don’t have to fight it, you still have to deal with the discomfort of having the craving, right? But you don’t have to double the amount of discomfort you’re in. Which is what most people do.

Josh: There’s a bunch of neat research around that. There’s a lot of studies where they gave people clear boxes filled with Hershey’s Kisses. And they had them carry it around for a week, and they told people either to… Different studies. Some of them they’d tell them either to use something like monsters on the bus, or they’d tell them to suppress their craving. Just not have it. Or they’d tell people to use the monsters on the bus, or they’d tell them to distract themselves. Distracting yourself is marginally effective. Or the other one is monsters on the bus or change your thoughts about it, and think a different thought. “I just don’t want chocolate.” “I don’t like chocolate.”

Josh: So long story short, in all of those one of two things happens. Either people eat more chocolate during the week, if they’re trying to suppress it or change it. Or, if they make it to the end of the week they rebound at the end of the week. They give them a fake taste test, and they just count how many chocolates they eat. And they eat three times as much if they’ve been suppressing their craving.

Ryan: So let’s dive into this a little bit. And before I get going, I do want to say, if you’re listening and you do have questions, please, please check out the Facebook group that we have for the GMB Show, the GMB Fitness Show. All these questions are taken from those that were posted over on the Facebook group. So if you do have some questions, please post over there, and you’ll be cool like everybody else here.

Ryan: So talking about monsters on the bus, let’s go a little bit deeper into this. So how do we actually do that? I want you to explain to me how I can let these monsters ride with me, and do it. Now, I’ve been doing meditation for… Geez, I’m 47 so I started right around I was about 19, 20 years old. So I’ve been doing it for a couple of years. The big thing that kind of reminded me of it, is that is where you have these thoughts that come into your mind and you don’t try and ignore them, you just let them ride, and they will pass.

Ryan: Another way that I’ve always liked it explained was cars on a highway and you’re just sitting off to the side kind of up on a hillside, looking at these cars and just letting them go in front of you, and just letting them pass.

Ryan: But, I kind of like monsters on the bus a lot better, because it makes more sense because we all go through it. How do we actually do that, because as soon as you started talking about it, I’m like okay. So thoughts coming into my mind, I’m like I want this cookie right now, I’ve got to have this cookie. But I know I don’t really need it. I know that. So what do I do? I suppress it? Should I go find something else to do? How do I go about letting the monster ride on the bus?

Josh: Great question. And what you said is also super legit. Everyone that’s done meditation is like this sounds kind of familiar, why have I never applied this to food cravings before? We treat it like a skill. It’s a mental skill, it’s an up here skill. But it’s a skill that you can track. You’re putting this 10 minute wait and so what do you do in that 10 minute wait? Ideally, you’ll put in monsters on the bus as sort of like it might be a reminder. It might be a visualization. Some people will actually visualize, okay this craving is a monster on the bus and I’m literally going to keep driving. What are my values? I’m going to keep driving towards my values.

Josh: Other clients just label it like oh there’s a monster. Right? And labeling by itself creates some diffusion. You can either go through the whole visualization, or you can just label it or you can just say oh you know what? My job is to let it be there. However you want to approach it, it doesn’t matter. But clients will literally check that off on their skill tracker that they practiced that skill during that 10 minutes.

Ryan: That’s cool. To me it sounds like a trigger. I’ve used these a lot in the past where ‘if this therefore this’ sort of thing. Especially within my physical practice as well, is if something were to occur, then I would look at it this way. And I’m not talking about actually when I do something, move your hips this way or something. I’m thinking like during my physical practice if my body is screaming in this way, if there are certain things going on, then I know that that’s a trigger to reevaluate or take a look at my values. Why am I doing this, again?

Ryan: Again, this is bringing it back to the whole physical part of it, but to me, this makes total sense. Just simply being aware that the monsters are coming to ride on the bus and what you said, I think to me, acts as a trigger as, okay, go back and look at your values again. And so just kind of like, I guess as a trigger, if you will, make it easier.

Josh: Yes.

Ryan: And for me, and like you said earlier if you truly do know your values and this is where I think this is where we’re going with this whole conversation is really solid and very clear about your values and why you want to do something. Then when those monsters come on the bus, you’re able to just keep driving towards your values, like you said. And so me, I would look at it as a trigger. That’s just personally me just because it would just be easy.

Ryan: What are your thoughts on that? Is that cool?

Josh: Oh yeah. If-then planning is part of the program, right? Every week you want to take a look at what’s my week look like, and/or how did last week go? If this happens then I’m going to do that. But what you’re talking about, most people think about it logistically, but the next level is if I’m in this situation then I’m going to think about it like this. Which is what you said, which is so next level. You know?

Ryan: Well, I am a guru and all, because you know, the beard. I’m just kidding, but I think the cool thing… I’m sorry to interrupt you but with everything that we talked about I think that if more people understand that they actually have control over these, because these are things that also occur in their life that they’re already doing. And so that they can see the carry over. That’s why I love eating skills so much is because it’s just basically GMB in nutrition, right?

Josh: Right!

Summary & Bonus Tip

Ryan: When we first started out together and started doing it, I was just like oh God, yeah this totally makes sense. Let’s go ahead and we need to kind of wrap this up a little bit, but I just want to touch back on really where this all kind of started. That was really looking at the values. And I think this is one of the biggest things that we really need to look at when we do anything, is why are you doing this?

Ryan: When you attain something… Because I never think if I always look at when. I think that’s also a big thing, because there’s no skill that I’ve practiced where I was like, yeah, I really wish I could do that. Well, if you want to do it, then hey, let’s do it. You know? But it’s coming back and looking at realistic expectations, it’s looking at values and why we want to get that. So similar to the nutrition. Yeah.

Ryan: So today looked at those values and making sure we have those values. The 10 minute pause, as well as looking at the skill. Are you hungry or is it something else? And what else? What was it? You are not your cravings. That was a huge thing too within this. We’ve done a podcast before together where we talked about some other skills, fasting four to six hours between meals, taking a break. Ever since that chat that’s that’s been on my mind. I got to be honest. And I wanted to say today, that’s really hit home to me. You know? It’s only been a week, but every day I’ve just been like, yeah, this is making stuff a lot easier for me.

Ryan: Anything else to add here, as far as summing things up for me?

Josh: For people to realize that the moralizing food and the guilt, just is a trap. It’s the most common trap. It’s another monster on the bus. Right? We swim in diet culture. It’s entirely pervasive, it’s the way people talk, it’s what’s in magazines, it’s what’s on TV. So I would expect to have those kinds of thoughts around guilt and morality around food.

Josh: I don’t even ask people to make those go away. They’re so embedded in our culture, you’re going to have them come up. And so it’s just another monster to ride on the bus where it’s like oh there’s that diet thought. I don’t need to change my actions because I had that thought. I should expect these diet thoughts to come up, because I’ve done 15 diets in my life. Or because my friends always… You know? Like that. So that’s just another level to that.

Ryan: So good. Leave us with a bonus tip brother.

Josh: Bonus tip. Perfectionism is the practice of quitting, right? It’s just a matter of if this doesn’t go perfectly, then I’m going to quit. Right? And so that’s not helpful. It’s not effective to quit a lot. What’s more effective would be self-compassion like I talked about earlier, which is realizing our own imperfection, and taking action anyway. Or pursuit of excellence, which is I’m going to practice and make a mistake and I’m going to learn and practice better.

Ryan: Love it. Love it. Thank you so much for watching. And again, if you ever have any questions, be sure to check out our Facebook page. It’s GMB Fitness podcast show. Just check out GMB Fitness. It’s up there somewhere. Anyway, thanks again for being here. Laters.

Josh: Thanks everyone.

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