#67 - Build Your Best Diet

Diets don’t fail because you chose the wrong superfood. They fail because the plan doesn’t fit your life. We unpack a simple framework to build a results-focused diet that you can actually follow: anchor your day with enough protein, load up on fruit, veg and fibre, and then flex carbs and fats to match your taste, training and schedule. No moralising food, no pass or fail macros—just a system that reduces friction and boosts adherence.

We start by defining the problem you want to solve—fat loss, steadier energy, better performance—and reverse-engineer calories to suit it. From there, we show how to map meals to your real day: more calories where you’re hungriest, fewer where you aren’t, with full permission to use convenience options like microwave rice, frozen veg and prepped proteins. You’ll learn why weekly calories beat daily perfection, how to plan for pasta-bake Tuesdays and steak-night Thursdays, and how to keep weekend flexibility without derailing your goal.

Protein gets the spotlight for good reason. Set a clear daily target, use ranges instead of rigid numbers, and consider front-loading if you struggle to hit it. With that foundation in place, snacks lose their pull, focus improves, and you won’t need to obsess over exact carb-to-fat ratios. We also share our own meal setups—high-protein mornings, carb-heavy evenings, repeatable staples that digest well—so you can borrow ideas and build your version. The throughline is simple: add before you subtract, change less at once, and let your history guide what truly works.

Enjoy the conversation, then put it to work. If this helped, follow the show, share it with a friend who’s stuck in diet rules, and leave a review so more people can build a plan that fits their life.

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Email : info@larrydoylecoaching.ie

Got questions? simply email or dm us with those questions

Larry IG https://www.instagram.com/larry_doyle_coaching
Daniel IG https://www.instagram.com/danieldalycoaching
Website https://www.larrydoylecoaching.ie
Coaching with us https://www.larrydoylecoaching.ie/1-1-premium/
Email : info@larrydoylecoaching.ie

Transcript

Setting The Goal: Results First

SPEAKER_00 0:00

Hey guys, you're listening to the Gen Pop Podcast with me, your host, Larry Doyle. Each week, I'm gonna bring in friends, guests, and experts to help enhance your health, fitness, and wellness journeys. Sit back, relax, and enjoy the conversations. You are welcome back to another episode of the Gen Pop Podcast, where this week, co-host Daniel and I are gonna dive into how to construct the best diet for the results that you're looking for. Daniel, let's dig into it. How can we construct the best diet possible for someone to get big results?

SPEAKER_01 0:36

I guess the first thing I'm gonna do is just kind of preface this because we'll I'll have guarantee you'll have people coming back to me saying, like, oh, you said this on the podcast, but we're not doing this. So it's just like we have to give a very generalist overview. So there are obviously going to be some nuanced things inside there that we might not have to apply to certain people for whatever reason. But I think generally when it comes to like construct your diet, I always like to look at it like building a house. So like you always start with the foundation, it's like your foundation is what's going to keep the diet in check, it's one's gonna keep it strong. So typically, I would be looking at like your protein sources, your fruit, veg, and fibre. Basically, that like if you make the basis of your diet around those, you kind of just build up the rest of it then with your your carbs, fats in whatever way you want, whatever ratios you want, and then kind of like the decoration for your entire host then is basically like the 10%, basically, is like your chocolate, your sweets, your crisps, or whatever. Like that is the decorations for your house, but you wouldn't start picking out like the colours for your wall before you actually build the house. So it's not until you have everything else in place that's when you can actually look at decorating uh everything. So I think if you actually just start with the foundation, and that's where a lot of people just go wrong, and I think it's the most common thing we have discussions with people is like they're have problems with hunger. It's like they're not eating enough protein, they're not eating enough fruit, vegetables, fiber. And I think a lot of people kind of place a lot more importance in a lot of other more fancy areas, and whether it be like food timing or whatnot, when they just don't have the foundations in place in the first place.

The House: Protein, Fibre, Produce

SPEAKER_00 2:08

Yeah, so you're essentially troubleshooting, right? So the reason you're picking a dietary approach is to solve a problem, right? So if it's the fact that you have too much body fat and you want to lose some body fat, cool. We need to figure out how we can create the best diet to fit a deficit into that for you to be able to stick to long enough to actually see that amount of body fat come off. So it's like, what's the problem we're actually trying to fix? Okay, so now we've fixed that, we've set up, we've calculated our calories, it's gonna work out on just random figures on pillowing here, so just for the ease of my simple brain and the math, that's gonna be 2,000 calories a day. People get freaked out because they think restriction straight away and they kind of like think whatever. There has to be an element of restriction when it comes to losing body fat, right? So that's cool. You need to accept that. But it's like, how can we make it as easy as physically possible for you to now stick to that diet? How can we make that 2,000 calories as best possible for that individual? So what we need to do there is like look at your lifestyle. I could give you my diet, I could give you Danald's diet, I could give you everyone else I've ever worked with their diet, but it's not gonna suit you more than likely, because we've all we're all our own little individual snowflakes, right? We've got our own little uh nuances, we've got our own challenges, we've got our own time restrictions, whatever it might be. So then we've got to look at your day and how we can fit that 2,000 calories into your day as easy as possible. When are you most hungry? When are you least hungry? Put more calories where you're more hungry, put less calories where you're least hungry. If you find that you have no appetite in the morning time, you don't have to have breakfast. And now all of a sudden we've solved that issue. It might be a bit of a headache, you think you have to have breakfast because you heard some sound bites about it. If we can fit that 2,000 calories into your day and make it as easy as possible for you to stick to, you're gonna get a result. Because if we make it harder, you're not gonna stick to it, you're not gonna get the result. So let's look at that in terms of okay, how can we actually analyze someone's day to make it as easy as possible? Because when you think of constructing the best diet, people are there thinking, okay, I'm gonna have to have like certain superfoods in it, I'm gonna have to have certain proteins, I'm gonna have to weigh everything out, I'm gonna have to do whatever. Let's look at it and make it as easy as possible for people to create their best diet.

Calories, Deficit And Restriction

SPEAKER_01 4:16

Yeah, and I think what you brought up there actually is something I forgot to mention is their diet, because like everyone's gonna have different commitments day to day and like that, certain people just won't have as much time to actually prepare food, so they're gonna have to rely on like quick convenience foods as well. They're gonna have to rely on like say using microwave rice compared to like boiling rice and using frozen mixed veggies opposed to like chopping up their own individual vegetables. So I think finding that little approach, regardless of the food sources or whatnot, to kind of work for you, I think is the first one because a lot of people put so much pressure on themselves to like fit a mold of like I have to eat breakfast in the morning, but like they don't have time because if they get out the door as fast as possible in the morning because they've got a long commute, and if they delay it, then they're just going to be stuck in traffic. But they can't really sacrifice getting up an hour and a half earlier just to prepare food when them actually taking something on the go is actually going to be more uh effective for them. So I think the first thing I like people to do is just have a look at their day overall and see like what is your actual structure in the day and where could you actually see yourself actually be able to sit down and eat rather than grabbing something on the go and kind of rushing with it. So I think the first thing is just have a look at what's actually manageable for you, really, before even diving into um uh specific calories or macros or anything, just looking at like what are your typical meal times that kind of just work best for you. Um, because like that, a lot of people then will think like, but I have to eat every two to three hours, or um, I have to do all these things, whether it be like as I said, meal timing, or whether it be I have to have like um a carb source before going training, but like I can't do that because I go to the gym straight after work. So it's like just find a system that works for you first of all and doesn't cause you any stress and doesn't impact your life. I think above all else, I think that is one of the the forgotten elements really is just finding the actual times of the day that works best for you.

Fit Food To Your Day

Convenience Foods Without Guilt

SPEAKER_00 6:13

The big thing I think people overlook also, because like anyone who's listening to this, you've done a hundred different diets. What actually worked and what didn't work. So if you know that every time you go zero carb, you turn into a complete nutter dickhead, stop going zero carb. It doesn't suit you, it doesn't work well, it wasn't a system that suited you. Some people can go and they feel super cool. That's gonna suit them, it's not gonna suit you. Uh you're gonna look at okay, I go intermittent fasting, but I turn into a complete maniac and I'm a ravenous lunatic by lunchtime and then I'll just scoff everything and I overeat my calories. Okay, that doesn't work for you. So that's gonna tell us what doesn't work, but it's also gonna tell us really well what does work. If intermittent fasting doesn't suit you and you find skipping breakfast turns you into a maniac, probably don't skip breakfast. It's gonna suit you much, much better for the day. A lot of people might be afraid of over consuming calories if they eat too much earlier in the day, but that's actually gonna set them up for eating less calories because they're gonna be less hungry, they know their tendencies, they know the history that's there, they know what they respond best to, but they just completely ignore it. So what you gotta look at is right, we figured out our calories. Now we need to uh figure out our day. Now we've know what works and what doesn't work for us. We're gonna have a lot of the answers there in terms of how we can actually construct that. To me, what I'll always say to people is I don't care if you have two meals, five meals, ten meals a day. I do not care. I wanted to make suit your life and reduce friction to you stick into the plan. If we reduce the friction, we increase the success. That's always gonna be the key principle that we look at all the time. So it's like, how can we reduce the friction? So we've assessed, right? One, our needs, we know how many calories we need, two, uh, we know our day. Three, we know our tendencies, our likes, our dislikes. But the reality of it then is like the types of food you eat really don't matter. It's like whether it's microwaved or whether it's pre-prepared, whether it's bad organic cooked on the bad fucking virgin islands, I don't care. It's like whatever suits your needs, your demands, your taste buds, your preferences, that's going to be the big thing. Over the years, I would have been a little bit more dogmatic on okay, we need to have a certain macro split here, we need to have like a lot of okay, X amount of protein per feeding, blah, blah, blah. Right now, what I'm looking at and what's worked best for me over the years and getting massive results with people, we look at their total calories for their day, set a protein goal, fat and carb can interchange. So let's say of that 2,000 calories, again, random figures, we'll take a thousand calories for protein, and we'll take a thousand calories for your fats and carbohydrates. I don't really care the ratio, I don't care what percentage my FitnessPal has given you, I don't care what uh macro split and macro calculator has given you. I want to know what's your preference and how can we make that as easy as possible to fit that in. And if that's allowing a little bit of fluidity, that it's okay on Tuesdays we have a pasta bake at home, and on Thursdays we have ribeye steaks, cool. You're probably gonna lean and pull in more carbohydrates on the Tuesdays for the the pasta bake and pull some calories from the fats of that thousand calories, and then vice versa the other way around. On a Thursday for the ribeye steak night, cool, you're gonna pull some calories from your carbohydrates and put it into your fats. It's a really simple formula, and it's like it allows a lot of flexibility for people to set up their best diet because now there's less rules, there's less considerations that need to be made around it. It's again, how can I take the foods I like and the foods that like me, so foods that sit well, digest well, make me feel well, give me good energy, and allow me to stick to my calories, how can I fit that into my intake? And that is your best diet, and that's really a simple, it doesn't have to be super complicated or complex. People try to put the cart before the horse with the whole thing, and they try to get way ahead of themselves in terms of like setting out perfect macros. Those who set out perfect macros, and they're gonna have like a split of like 20, 20, 40, whatever it means. That's not even a hundred. 40, 40, 20. There we go. That's how much I care about the math. I don't give a shit about it. 40, 40, 20. That's how they've got your protein, fat, and carb setup, whatever it is. It's like, but now they think of this like pass fail association with that. I've gone over my carbs for the day, it's all fucked. Your total calories matter, overall energy batter, overall energy balance matters. That is it. You can macro the shit out of it, you can hyper-specifically focus on it, but if it doesn't allow you greater adherence to the whole process, it's not worth a fucking you need to get rid of it. And this is again like where you look at that with people set up, and they just create this kind of a pass fail association with it, and it really doesn't allow them to set up the best process. Uh, what have you found most useful then from your own side, Daniel, in terms of like setting up a dietary protocol or overall guidance for your clients' intake that gets them those results that you're getting with people?

Learn From Diets That Failed

SPEAKER_01 10:55

I think it's what you said there probably is the most impactful, is just like having a protein goal and then kind of just letting fat and carb kind of lay where they might, like based on their personal preferences. But alongside that, I kind of like because again, some people can get very fixated by numbers that they want numbers, but there's certain people that I would actually just give an actual range to, so like it could be like a protein, carb and fat range. So instead of giving like you're gonna eat 130 grams of protein, it could be 120 to 130, or for your carbs, it could be 250 to 280 or whatever kind of range I said. So that still allows for like a lot of flexibility, but it kind of gives you still something to work towards. Um but I like I completely agree that like the best approach really is just having a protein target because I think out of all the three macros, protein is the one you actually have to intentionally look at eating because you're not going to just accidentally eat protein, because you can have like say a lot of foods that are gonna have a mix of carb and fat in there, and you'll find that like your carbon fats will just jump up quite fast. But then you look at your protein, it's very low, you're probably just getting it from like trace proteins because most people's diets, if they're not paying attention to it, will be something like a cereal or toast in the morning, maybe it was some gem, so it's gonna be like high, high carb mostly, maybe some fat in there. Um, then for lunchtime, they're probably gonna have like a sandwich is gonna have a small bit of protein in there, maybe from the chicken or ham, whatever or not. Then for dinner, they might have spent he bolonese or lasagna or something, like which is gonna have a small bit of protein in there, but like a lot of people are gonna have like if they're lucky, you're hitting like 50 grams of protein just go through their day. So, like when you all of a sudden go from having 50 grams of protein, maybe to 150 grams of protein, you're gonna instantly feel a whole lot better. You're gonna actually feel satiated from your foods, you're not gonna be reaching for snacks every couple of hours. So, I think if you actually just intentionally look at your protein intake, it's just gonna structure your entire diet just naturally without you having to put any much effort into actually tracking carbs and fats down to the last grams. So I 100% agree. I think that's the best approach for the vast majority of people. Again, is just tracking your protein intake and kind of just letting fat and carb lie um based on your own personal preferences and food choices, really.

Protein Target, Flexible Carbs And Fats

SPEAKER_00 13:11

And again, it comes back to the what's the problem I'm facing right now at the moment. And again, if you have your calories in check and or you maybe you're struggling with it as okay, I'm struggling to get my protein up, cool. Make it the ultimate priority earlier in the day. So, like for me, people who really struggle to get their protein in throughout the day, I want them to get a large quantity of protein in early on the day. Whereas that's like 50% of their whole protein intake in their breakfast, cool. Now it reduces that stress of how am I going to get more protein in throughout the day? Because chances are breakfast for a lot of people is the one meal you have a little bit more control over. That maybe it's a family meal in the evening time, or maybe you're eating on the go, or eating in the office or eating work, or you haven't got as much chance to prepare it. There isn't this rule of you must have X amount of grams per protein per meal. That's like you can only absorb 20 grams, whatever bullshit people have kind of put rules on. It's not uh personally, I don't struggle with my protein intake, but I'll like a lot of protein earlier in the day and I'll have 80 to 90 grams in my first meal. And that's like most that's twice as much as some people are hitting throughout their whole day. But because now I know that if I don't get as much protein in throughout the rest of the day, I'm spot on. And again, it's not life or death, but chances are you're gonna feel far more full and satiated. Your concentration of focus and energy throughout the rest of the day is gonna be feeling much better. Plus, now you don't have this mountain of a goal of protein to try squeeze in. Getting in a lot of protein earlier in the day versus trying to consume 90 grams of protein in your last meal is gonna be infinitely easier. So ultimately, what's the problem I'm trying to solve right now at the moment? It's the question you've got to answer and address that as early as you possibly can. And so, again, I'll give you an idea like how I set up my own perfect diet for me. I much prefer a really high protein intake in the morning time, and I much prefer more carbohydrates in the evening time. Personally, I feel way more energized and focused and not hungry at all. I had my breakfast at 7 o'clock this morning, it's now 2 o'clock. I am still feeling content and full because I had a large, large breakfast. I'll have the same breakfast every single morning, and because it suits and fits me, and it just works really, really well for me from my energy, from digestion, from satiety point of view, all these things. So I'll have 500 grams of Greek yogurt, 500 grams of fruit, I'll have three fried eggs and three slices of toasts. That's it for me. That's like a large breakfast, yes, but it ticks so many boxes from a micronutrient, from uh protein, but then also from that energy and focus and clarity and all these things, and I feel really, really well from it. It sits well, digest well. Middle meal of the day, I'm gonna have probably some uh burgers or some protein servants again with some salads, maybe some carbohydrates to that, and not get really too fussy on that. Again, it's a light and easy meal to consume, doesn't take a lot of preparation. Even the meal is my family meal with the girls. That's gonna be whatever it is. It's kind of a curry, it's a stir-fry, it's a lasagna, it's a chili, it's whatever. It's like your general run-in-a-mill meat and veg carbohydrate kind of family meal. Last meal of the day is another one that's always a constant for me because again, it makes me feel really sleepy, but it's a breakfast food. So I'll have like my party oats lasting at night with some Greek yogurt again and some fruit. That makes me feel really tired. If I have that first thing in the morning, it's gonna screw my day over because I'm gonna be brain dagger, I'm gonna be foggy, I'm gonna be lacking focus and clarity on the tasks I need to do. Versus if I have it at nighttime, one, it digests really easy. I don't have to chew it a whole lot, I don't have to try to break it down a whole lot. It's nice and easy for me to consume, it tastes good, it flavors good, the texture is good, all these things. But it allows me to actually get off to better sleep because it makes me feel drowsy and sleepy. And if I have that at a time where I want to be drowsy and sleepy, that suits my day, and it makes me feel really well going off to bed. And again, I'm feeling satiated, I'm not feeling overfull or stuffed. So that allows me to have one um energy and meals that suit my day and suit my timing. I have four meals, that suits my day. Two meals might suit yours, or one meal a day, or ten meals a day. I don't care. Again, it has to suit your preference. But that's looking at my needs, my demands, and I can alter and adjust the caloric intake of that if I want to do a little bit more gain in or if I want to drop some body fat, I'm just going to adjust the portion sizes around those meals. But I've got a very similar structure there, regardless of where I am, because it's really easy to repeat. And I know if I'm away on holidays, people say to me, Would you not eat something different for your breakfast? It's like, well, that makes me feel really good and energized. So I'm going to have food that makes me feel really good and energized. I want to feel well. So those meals to me are ones that are really easy and repeatable, and I can have frequently, and there's easy access to. There's not a lot of preparation or fuss or hassle around, and that suits my needs and my demands. If you really enjoy lots of fuss and hassle, maybe ignore all that. Chances are you don't have time for a lot of fuss and hassle in your intake and your diet and your lifestyle. So again, make it as easy as possible that you can keep that repeated throughout your intake, but make it suit your needs. Um, what's your setup like with your own nutrition, Daniel? Meals that you've got that make your life infinitely easier. And again, we're not telling people that they need to go have these meals, but just give us some insight to how you structure your food and why you do it.

Weekly Calories Over Daily Perfection

SPEAKER_01 18:06

There's actually a lot of similarities. Like for me, first thing in the morning, uh like my breakfast would generally be like half a kilo of yogurt, maybe some seeds inside it, some flax seeds, um, or chia seeds, and then I'd have a couple of eggs and then have some fruit alongside that. But like that could keep me going. Some days I could have that at 9 o'clock in the morning and might eat again till 5 o'clock that evening, or there's other days that I might just feel hungrier earlier in the day and just gonna have something earlier in the day. Then my next meal would probably be something like chicken, veg, potatoes, and that, and then later I actually would have similar to you, bowl of oats with some whey, dark chocolate, nut butter, more fruit. Yeah, so like I kind of fluctuate between either having that or else like a bowl. I'd I wouldn't have the yogurt in the morning, I might have like a yogurt bowl then where I'd have like some granola or muzy or something in there, but the rest of the elements are more or less the same where I'll have like dark chocolate again, nut butter, whatever. But I think like a lot of people again probably listen to that and think like, oh, they've got a good setup. It's like at the weekend, I might eat once or twice on Saturday or Sunday just because of the way my day is set up, and I just I generally don't feel hungry. Like if I know that I'm gonna be busy for the day, I might eat something big in the morning because I'm gonna be kept going in for a longer period of time. But like I might eat once or twice at the weekend. A lot of people kind of like feel like oh shit, I only ate once, or like and they'd look at that as a negative, and again, depending on what way you look at it, it could be, but at the same time, I was like, it's even more of a negative if I make it a negative, if I'm stressing about that that I didn't get a chance to eat, that's probably more impactful than anything. So again, I just like I have that set up Monday to Friday because it kind of makes my life easier for me because I don't have to think about what I'm doing. I know I just grab something out of the fridge, throw things together, and that's it, it's done, I can get out my day. Whereas at the weekend I kind of focusing on other stuff that like my routine is completely different. That like I just don't put that pressure on myself that like, oh, you need to eat every two, three hours or whatever it is. Um so again, like it does kind of go back to like just set it up on whatever way works for you, whether that's one, five meals, it doesn't matter. It's like if it works for you, it works for you. And I think that's again another big part of our job is like is to not kind of tell you what you should be doing, it's kind of just like be helpful. It's like if that works for you, it's like I'm not gonna tell you to do otherwise, because like there's no real problem in in actually following that if it actually works for you and allows you to actually get on with your life and thrive and everything. But if we do kind of find that like I'm only eating once a day and my energy is shit, and I have problems in the gym, and I kind of find that my moods all over the place, then we'll kind of like maybe start making changes. But like if you don't have any real issues kind of like uh sticking out, we're not gonna really going to uh want to change anything.

Personal Meal Setups That Work

SPEAKER_00 20:50

And I think our own two approaches there, while they're similar, they're different in the same point. I'll pretty much have that on repeat the seven days of the week. And you'll have that with your Monday to Friday setup, but then you also have an approach on the weekend that just allows flexibility for your weekend. And I think this is where a lot of people think and falter that they've gone off plan. But for me, again, I'll have that repetition there because it's easy and I like it and blah, blah, blah. For you, that's still part of your plan because you've planned in that element of flexibility of not really getting like hyper-focused on I need to get X amount of meals today or I'm now behind. It suits your Monday to Friday because that's the way your week is set up, but then it also suits your weekend to have a completely different style approach. It's not a YOLO approach by any means, but it's just that suits your needs and demands. And I think a lot of people overlook that because generally people we deal with, they're going to have a dramatically different lifestyle Monday to Friday than they do Saturday, Sunday. And if that allows for more flexibility in their approach, I think that's going to be something that allows for way more adherence to the whole structure and ultimately getting better results as well. So it doesn't have to be this dogmatic approach that I need to have X amount of meals on a Saturday-Sunday. Generally, what we'll find with people we coach is that their protein is right up Monday to Friday. Cool. And naturally their protein will dip Saturday-Sunday. Because they're not like hyper-focused on doing protein things. When they have time for a lot more structure, we put more structured approach to it. But then we don't create this monster of, hey, dickhead, stop eating uh more carbohydrates and eat more protein on Sunday. I don't want you to have that family meal or go out and enjoy a dessert with more carbohydrates. We're still looking at the total averages over the week, that their protein is fine Saturday, Sunday if it goes a little bit lower and it's well up Monday to Friday. That's cool. We're looking at their calories over the whole week. Again, if we go back to the 2,000 calories a day, that's 14,000 calories over the whole week. That's a lot. And again, you can factor that in that maybe that might go 1800 or 1600 Monday to Friday and a considerable amount more on the weekends, 1,000, 2,000 more. But ultimately you're still coming within that total intake. And if you have your calories spread out, 2,000 calories a day, every single day, give you that 14,000, or if you've got 1800 Monday to Friday and an extra thousand on the weekend, given the 200 you've dropped, add that in. It doesn't matter. You've still got to the end point and it's suited your needs and your preferences and your lifestyle much better. Again, being aware that whatever way we set that up, or whatever way you set that up, that if it's more conducive to the lifestyle you want and the outcomes that you want, you're going to stick to it and find it far easier to be able to actually get an outcome. Creating more barriers to adherence is going to create more barriers to an actual result for you long term with it. So again, being hyper-aware of that is really, really key. Um, I think we've covered a lot of stuff. Uh, this could probably be like a 30-second episode. It's like, look at your lifestyle and make your diet suit that and stop being a dickhead with your food. But it's like, again, we could look at this and break it down that little bit further. We've shared our own insights into our own intake, but then also things you need to be aware of, suiting your personality type, suiting your week, suiting your weekend, factoring in the whole bigger picture. Take a helicopter view as opposed to a day in isolation view, and I think you're gonna find setting up the best diet, one for you. And that could be a couple of mini diets, a couple of little different types of variations of that combined into one big intake, and that's cool, and that's gonna suit you. But make it suit you, not something that's suggested, or we're not trying to influence that you have to have keto or you have to have uh high carb or low carb or whatever it might be. It's like allow your own preferences to dictate what your intake is gonna be ultimately. What problem are you trying to solve, and then solve that and address it and make it as easy as possible for you to stick to. Daniel, any last notes that you'd like to sign off on with anyone looking to improve and set up their best diet going forward?

SPEAKER_01 24:30

Yeah, I think one of the biggest pieces of advice I can give you if you're looking to just set up a diet or improve your diet, is to just make smaller changes so like don't look at changing everything all at once. Because I thought if you're finding your protein intake is very low and you're not eating many fruits and vegetables, and maybe you find that your energy is all over the place and you're only eating two meals a day and you want to introduce a third meal, make all those changes at once might be like a huge, huge change for you. That's going to be hard for you to actually implement it and stick with it and be consistent with it. So always people when they start a diet, they're always looking what can I remove? I need to get stop the takeaway that I get at the weekend, or I need to pull out the chocolate that I have or all these snacks. And it's like I'd probably would say putting your protein intake up in these situations and actually focusing on that first before removing anything else is probably gonna be beneficial because you might find that you naturally just don't snack as much and you didn't have to actually think about doing it. Because more often than not, if you purposely removed all these things, you're gonna have that in your head of like, I can't have that, I can't have that, can't have that. But now if you increase your protein intake, you feel more satiated, you're gonna think I don't want that. Not that I can't have, it's like I don't want, so you're actually taking ownership for it. So I think before looking at removing stuff from your diet, look at what I can actually add in, whether that be increase your protein intake, increase your fruit, veg, whatever it is, but just start small, just start with one single thing and just build on it then after that.

Weekday Structure, Weekend Flex

SPEAKER_00 25:58

And I think that's a really positive slant to put on it. It's not like looking at the restriction, but I can't have it. It's like what do I what can I add in? What can I actually look at? What can I have? And it's like I'm able to have all these things and actually fit them into my diet as opposed to focusing on the negatives with it, right? Um, huge episode. I think a lot of useful information here for people and they're going to be able to apply it long term with it going on, again, adjusting the lifestyle, adjusting the intake, adjusting the diet, but ultimately getting more results. That's what we're all after. If you've got questions, make sure you reach out, make sure you touch base. If you want more help, we've got coach and slots available. Just again, reach out, touch base, and we'll be able to get you fixed up and sorted. And again, take away all that stress and concern and speed up the whole process for you. That's exactly what we do. Daniel, until the next one. Cha chat in