Waist Away: The Intermittent Fasting & Weight Loss Podcast

Martin Sher – How does slow eating and intermittent fasting serve as the real key to weight loss? how can one break free from the vicious cycle of dieting hell and achieve permanent weight loss?

Martin Sher, a Birmingham, Ala. businessman has been named the 2010-2011 president of ACA International, the association of credit and collection professionals. Sher, co-owner with his brother David of AmSher Receivables Management, assumed the president’s gavel in July at the ACA International Convention in Washington D.C.  As president, Sher will lead an organization of 5,000 members in 65 countries world wide during a critical time in ACA’s history. “The creation of the new Bureau of Consumer Financial Protection, potential reform of the Fair Debt Collection Practices Act, proposed restrictions regarding communicating with cell phones, and states considering new laws demand ACA’s active collaboration in finding an appropriate balance between a critically important industry to the world economy and appropriate levels of consumer protection,” he said.


(0:20) Hey guys, welcome to today’s episode. (0:23) And today we have Martin Scherr and he’s actually a retired CEO of an 83 year (0:29) old family business. (0:31) And now he calls himself instead of the CEO, (0:34) he calls himself the chief eating officer and he had gained about 50 pounds.


(0:40) He’s now lost that weight. (0:42) He now currently intermittent fast. (0:44) He eats in a two hour window and with his vast experience in business, (0:50) we are going to learn exactly what he did to lose 50 pounds with his own (0:56) approach.


(0:56) And he wanted to get rid of being on a vicious cycle of diet hell. (1:01) And he wanted to come on here today and show you exactly what he did for (1:08) permanent weight loss. (1:09) So welcome Martin.


(1:12) Thank you so much. (1:13) It’s so great to be here and finally get to meet you. (1:16) Yeah.


(1:17) So I want you to tell people a little bit about what are some of the things that (1:24) you did to lose that weight? (1:28) Like try to be as specific as possible. (1:31) And I want you to first start by actually talking about what you’re doing now (1:36) because you know what you’re doing now is not necessarily, you know, (1:41) what you did then, but I want you to talk about those. (1:45) Sure.


Right now I’m an intermittent faster. (1:48) I started about four years ago. (1:50) I read a book and I decided to start doing this.


(1:55) I was looking for something to maintain my weight at that point. (1:58) I’d lost 40 pounds. I ended up losing 50, (2:01) but I lost the last 10 on intermittent fasting.


(2:05) And I done such a good job on myself before that for the 16 years before I got (2:11) the intermittent fasting. (2:13) Uh, um, uh, uh, oh, (2:16) all I did was went to 20 hours the first day. (2:20) I just ripped the band bait off.


(2:21) Then I went to 20, 22 hours the next day. (2:25) And I was hungry as hell both days. (2:28) And I just stuck at 22 hours from, from that point on.


(2:31) And I generally eat in a 20 to 24 hour window right now, (2:35) but it’s mainly 22 to sometimes this week, (2:39) one day I woke up and I must’ve had a cortisol attack or something. (2:43) So I had a 16 hour, uh, uh, (2:46) fasting window and an eight hour eating window. So it varies, but I’m, (2:51) I’m pretty much, I love, I love it.


(2:53) It’s the greatest thing I’ve ever run into and I’ll never quit it. And, uh, (2:57) and that’s what I’ll do the rest of my life is intermittent fasting. (3:02) Yeah.


And I think one of the things, you know, (3:05) that is really great is with intermittent fasting is that you can, (3:09) like one day eat in a two hour window and the next day eat in a four hour window (3:14) and the next day, okay, I’m going to bump it up to six hours. (3:17) And really the people who kind of change it up a little bit (3:22) seem like they do really well, because again, (3:24) it’s kind of like going to the gym. (3:26) If you’re always doing the same exact thing at the gym, (3:30) your body gets used to it.


So when you kind of deviate a little bit, (3:34) it can kind of make your body go, Hey, okay, let me, (3:39) they’re changing things up here and it actually has a lot of benefits. (3:43) So is there any foods that you have really (3:47) kind of gotten rid of where you say, you know, (3:51) what, what we call it, the way I do it is I call it red, yellow, (3:56) and green foods. Red foods means there’s no chance I’m eating it.


(4:00) Yellow foods means, you know, once in a while, (4:03) I’m going to go ahead and indulge in that. (4:05) And then green is kind of my every day of what I do. (4:10) Yeah, there, uh, food’s kind of an interesting subject with me.


(4:14) I wrote something called the thin commandments. (4:16) And one of my commandments is thou shall eat any food on planet earth. (4:21) There’s no forbidden foods.


So that’s, (4:23) that’s what I’ve done on my intermittent fasting lifestyle. (4:26) The cool thing though is all I crave are nutritious foods now, (4:30) whole healthy, nutritious, delicious foods. (4:33) So on occasion I might have a, you know, uh, ultra processed food, (4:37) but they don’t make me feel good.


(4:39) But I know the only way for me to irrevocably commit to (4:44) permanent weight loss was to be able to eat any food I wanted whenever I (4:49) wanted it. It’s just, I don’t want those bad foods. You know, (4:52) there really aren’t good foods and bad foods, you know, (4:56) and the life because one book will say they’re good.


(4:58) And one book will say they’re bad and they both can’t be good and bad at the (5:01) same time. So I said for my lifestyle to be sustainable, (5:04) I have to be able to allow myself to eat any food I want. (5:09) So that that was just my approach at it because I’m after permanent weight (5:13) loss.


(5:15) So I did read that one of the things, and I will, um, (5:19) read a few of these things that you actually have a CEO pledge. (5:24) And some of the things that you say is that you, (5:28) I am unstoppable, compassionate CEO of my mind, body, (5:33) and spirit. I control food.


Food does not control me. (5:38) I eat to live now. I no longer live to eat.


(5:42) Food is simply fuel for my body. (5:44) So I eat what I need the most and not what I want the most. (5:48) And so you kind of just have a huge list of them.


(5:52) So I want you to kind of go over which ones are most (5:56) important. And do you say this to yourself every day? (6:02) Yes. Uh, the first thing I did, uh, (6:04) Chantel was to identify I examined my past, uh, (6:08) and I trying to find every bad problem I ever had and all my (6:13) faulty thinking or whatever bad habits I had.


(6:15) And I made a list of them and I prioritized them. And, uh, well, (6:20) well actually to go a little bit before that took my diet brain out. (6:24) I do this visualization and I climbed a mountain.


(6:26) I took my diet brain out of my head. (6:29) I threw it over the mountain into the water and it splashed and went down to the (6:32) bottom. (6:33) And I said good riddance to my diet brain because it’s easier to create a new (6:38) habit than it is to change a bad habit, I think.


(6:41) So I just gave myself a clean slate, put my new brain in the head. (6:45) And then I started working on the affirmations, like you said, (6:48) but I identified 16 bad habits on top of my list was (6:53) I ate way too fast, ate way too fast. (6:57) That was my biggest habit.


(6:58) That’s me. I still, to this day, I’ve slowed down a ton, (7:04) but I will tell you, I still, (7:07) this is the one thing that I would say I still struggle with. It’s like, (7:12) it’s World War II for me to slow down and eat.


So, (7:15) so let’s just stop right there and talk about exactly what you have (7:19) done to slow down your eating. (7:22) Okay. That’s great.


Cause I worked really hard on that one. (7:26) It was very imperfect for me. (7:27) It took me probably five years to get it right.


(7:31) But I said the affirmations every day. And like, (7:33) that was one of your questions. I do those every day, (7:37) sometimes multiple times a day at first.


(7:39) Now I don’t really need to say them that much because I’ve become a person and (7:42) the person that’s in those affirmations. (7:45) I just do it if I’m having a little problem and I need to just, you know, (7:49) renew myself. But for fast eating, I use tiny habits.


(7:53) I call them itsy bitsy, teeny weeny, tiny habits. And this was, (7:58) these, these were the tiny habits. I’m just from memory.


(8:01) The first thing I did was to time my meals. (8:05) I would start my watch when I started, I’d look at it. (8:08) And then I’d look at it when I ended.


(8:10) And at first I learned that I was eating my three meals a day back then. (8:15) And it took me about 20 minutes to eat three meals a day. (8:18) That’s how fast I was eating.


(8:20) You don’t even get satiety signals until you’ve eaten 20 minutes. (8:25) So so I did that and I started timing it. And then after I did 20 minutes, (8:30) I said, well, let me see if I can make it 25 and 30.


(8:33) And finally I got up to where I was spending 90 minutes a day, (8:36) eating my meals, eating my three meals a day. And after I timed it, (8:42) the next thing I did was to take pauses. I took a pause, you know, (8:47) and all these things I did over a lot of time.


(8:49) I didn’t just create this big list of tiny app, do them all at one time. (8:53) I stacked them on top of each other over time. (8:56) The next thing I did was create pauses at the beginning, middle, (8:59) and end of the meal.


And, um, (9:02) and then I, those pauses tried out to be a minute long each. (9:07) And I would put my fork down. (9:09) I would picture a yellow light flashing halfway through the mill to remind me to (9:13) slow down and not see a red light.


When I had about four or five bites left, (9:18) I’d try to converse with people. I constantly, um, (9:22) uh, I kept up with my time, you know, for a long time. (9:26) I just timed them and I just went and got finished my meal until I got to that (9:30) time.


I have a, I had a, um, (9:33) a habit, (9:34) a tiny habit list with the four or five things I’m working on. (9:37) And I’d look at that every day in my CEO meeting that I have with myself every (9:42) morning, my chief eating officer meeting. (9:44) And I would check off if I looked at the yellow light or, you know, (9:48) whatever it was, I was very rigid about, uh, (9:52) making my tiny habits and living by them.


And I’ve failed. (9:57) At first I felt 99% of the times, (9:59) and then I started failing 90% of the time. And then over time, you know, (10:04) I just know, got it, got it done and just started eating slower.


(10:08) And where I was the first one to finish the meal. (10:11) Now I’m the last one to finish meal. Most of the time, not all the time, (10:15) but I I’m so aware of how fast I’m eating now that it’s really just kind of (10:20) natural to eat slowly for me.


I actually leave food on my plate now. (10:24) I never did that. My three mothers that I had, I had a mother, (10:28) grandmother and a housekeeper while I was in my family business.


And, uh, (10:33) you know, I was, uh, the, uh, (10:36) that they were from the depression and I couldn’t, (10:39) they would not want me to leave a bite. So all my life, (10:43) I never could leave a bite on the plate. (10:45) They were just trying to please me and whatever.


And I loved eating food, (10:49) but eventually I learned how to leave some food on my plate. (10:53) But one of my tiny tricks that I used before that was I had to, um, (10:58) I couldn’t leave a food on my plate. (11:00) So I got this idea one time that somebody told me, well, eat, (11:04) take the first bite of food you have on your plate, (11:07) throw it away and then clean your plate.


(11:10) That’s how I started trying to quit cleaning my plate. (11:13) I just threw the first bite away. So at least I left something, (11:17) how to get that in my mind.


And then, uh, (11:19) and then I eventually was able to leave food. (11:22) I don’t always leave food on my plate, (11:24) but probably half the time I do cause I eat so slowly now. (11:28) I’m sometimes actually not hungry at the end of the meal, not as hungry.


(11:34) So your goal is 25 minutes is kind of the goal for each meal. (11:41) Now I don’t, I don’t time them. You know, I’ve been doing this for years already.


(11:45) So I don’t, I don’t look at time now. I just eat slowly. (11:49) And I kind of pay attention to the people at the table and how I know you (11:53) interviewed a lot of them people, you know, (11:55) at one time when I was reading your book and I just kind of keep my eye on (11:59) everybody and see if I’m eating too fast.


(12:03) I really just enjoy a savor my food now and I enjoy it. (12:08) And I put my fork down and I talk and I’ve just made it, (12:14) you know, it didn’t noticeable what I was doing at the beginning. (12:17) I was just doing these tiny habits, but people, you know, it wasn’t noticeable.


(12:20) I knew I was doing them, but nobody else did except my immediate family said, (12:24) you know, what the hell’s going on here? You know, (12:27) they thought I was crazy when I started tapping my meals. (12:30) But if I go out to eat with the social contacts or friends, (12:34) I wouldn’t make it an obvious to them. (12:36) I don’t know about you guys, but I am stressed.


(12:40) And if you’re feeling overwhelmed this holiday season, (12:43) then I get it with all the family get togethers. (12:46) It is just a relentless source of stress. But anyway, (12:51) there is something that I’ve got called stress guardian, (12:54) and it’s actually made by, by optimizers, (12:57) the people who make the magnesium breakthrough, which I love, love, love.


(13:01) But anyway, they are literally made this new product. (13:05) It has 14 adaptogenic herbs and it just regulates your stress. (13:11) I just actually took some right this second.


And it’s awesome. (13:14) If you go to stress guardian.com slash waste away and put in waste away for 10% (13:20) off your first order it’s stress guardian.com slash waste away. (13:25) Go there now.


(13:27) I love that so much. And this is an area that I still need work on. (13:32) I will say, um, (13:34) one of the things that I did is I recorded a lot of these thin women and I (13:40) actually created a video course.


(13:42) Cause I think that sometimes people really learn like it’s, (13:47) it’s crazy. Cause I’ve had people say, you know, I’ve, (13:49) I’ve read your books and I lost 10 pounds and then I did the video course and (13:55) then I lost an extra 20 pounds because they watched the ladies eat that were (14:03) naturally thin and, and they talked and they watched everything. (14:07) And it’s, it’s really magical.


And, and I will tell you, so when you, (14:12) when you do the video course, (14:13) so you’ll watch when one of the girls how she eats her soup, (14:19) on her spoon, when she’s eating the soup, (14:23) she only fills the soup halfway. (14:26) So it’s halfway that she fills it and then eats it. (14:31) And this is how she naturally eats.


Like she’s not doing this for camera. (14:35) She’s not doing this for show. This is, (14:37) that’s what I’m talking about is like when you’re watching these naturally thin (14:40) people, it’s like light bulbs go off.


And so, (14:45) you know, for me, when I’m eating a bowl of soup, (14:47) I don’t think I’ve ever eaten a bowl of soup where I didn’t have a full spoon. (14:54) Yeah. And so, um, another girl was Miss Virginia and she, (15:01) um, when, when you watch her, (15:05) literally she takes the food so she would eat and then the waitress comes over (15:10) and she’s like, she, she eats about half of it.


And she goes, (15:14) can I take your plate? And she’s like, are you done? (15:16) She actually pushes it away from her. And she’s like, no, I’m not done. (15:20) I’m just still picking at it.


And so like almost like she’d start talking. (15:24) And then three minutes later she would eat another bite of food. (15:29) And the waitress came by and she’d say, no, are you done with your plate? (15:32) No joke.


Waitress comes by four times and says, (15:37) can I take your plate? And she’s like, Nope, I’m still picking at it. (15:41) It took her about 35 minutes. She was the last one to eat, (15:45) but she ate so slowly and then she, (15:49) she wanted to make sure that she was full and she just kept kind of taking (15:54) another bite here or there and then was like, I’m going to see if I’m full yet.


(15:59) But that kind of stuff, (16:01) watching that is really, (16:04) really powerful and it changes how you live. (16:08) And for me, you know, (16:10) just even having this discussion again is another reminder that yes, (16:15) I’ve made a lot of progress, (16:16) but that I would say me eating too fast because I’ve worked out all my other (16:22) kinks. You know, I do the intermittent fasting, I’m eating, (16:26) I eat clean and I do all that.


If I had to put a pinpoint, (16:30) I would say currently I’m probably about five pounds heavier than I want to be. (16:35) My husband loves me at the weight than I am. (16:38) And he liked me like five pounds heavier than I like to be.


(16:43) Um, but if I had to state, (16:46) I would say the five pounds comes from me eating still faster than I need to eat. (16:52) If that makes sense. (16:54) Yeah.


I have a question. I’m, I’m just curious on the lady. (16:57) There was Miss Virginia or whoever took so long to do her plate.


(17:00) Do you think she was born thin or, or those, those were those habits just, (17:05) you know, (17:05) some people are just born thin and they say the same weight their entire life and (17:09) they can wear their wedding dress and all that. (17:11) Where do you think some of those people train themselves to do that? (17:14) Or do you know, I don’t know if that was. (17:16) Yeah.


And I think that she trained herself to do that. (17:21) And she, she was, you know, I, I think, (17:25) and if you ask any thin person that I’ve talked to, (17:28) they actually fluctuate between five and eight, five and seven pounds. (17:32) So even the thinnest eater can gain between five and seven pounds and they will (17:40) bring themselves back by doing some of these tools that they have put into their (17:45) tool belt.


(17:46) And one of the tools that she knows is that when she eats slower, (17:51) she eats less food. So, (17:53) but she also doesn’t want to feel deprived and she also doesn’t want to, (17:57) you know, put the food away and then feel like, you know what, (18:01) I need to eat more. (18:02) So she allows herself that full 30 to 35 minutes.


(18:07) If she feels like she wants another bite, (18:10) she takes it and she talks so much in between. (18:15) And for me, (18:15) what I’ve had to do is I’ve had to create a way for me to eat half of the food (18:22) because eating so, so slow drives me absolutely batty. (18:27) I mean, it really does.


(18:29) Huh? (18:30) It was the hardest thing I ever did was to learn to eat slow. (18:34) Yeah. So I have to, I still eat slower, (18:37) but then I almost have to just eat at the halfway mark.


(18:41) And I start, like, if I’m at home, like, I’m like, does anyone need anything? (18:45) And I, I’ll go to the bathroom and then I’ll, you know, (18:49) go get some ketchup if someone needs ketchup or I’ll refill drinks. (18:53) I, I almost like makeup stuff for myself to do because just sitting there, (18:59) I start losing my mind. (19:01) So I kind of have to do something.


(19:04) It’s really hard, but I’ve, I’m enjoying my food so much more. I’ve never, (19:08) I never really tasted food for 57 years until I retired from my business. (19:12) I just shoveled it in.


Now I actually, you know, taste the food. (19:16) It’s really kind of fun. And especially with intermittent fasting.


If you, (19:20) if you combine slow eating and intermittent fasting together, it’s, (19:25) it’s wonderful. (19:26) I really suggest people to do intermittent fasting to slow their eating down (19:29) because they’ll just enjoy it. (19:31) Guys, I just want to interrupt for just a second.


(19:33) And I want you to hear Paul Saladino talk about why liver is (19:38) so important. And if you don’t like liver, we have another option for you. (19:44) Your ancestors were eating liver.


(19:45) And the reason that this sort of wisdom has been passed down is because liver is (19:49) very nutritious. It’s basically nature’s multivitamin. (19:51) If you look at the nutrients in meat, they’re great.


You’ve got zinc, (19:54) you got B6, you got B12, you got some K2. But if you look at liver, (19:57) it really complements what’s in muscle meat. (19:59) And there are many unique nutrients found in organs, (20:02) specifically liver as a powerhouse of these that are difficult to obtain outside (20:05) of liver.


Like meat and organs are like peanut butter and jelly. (20:08) They just go together. They’re supposed to be eaten together.


(20:11) The easiest way to eat liver is just to do it raw. (20:13) If you don’t want to eat liver raw, you can cook it. (20:14) But the reason that I like to do it raw is because there are unique nutrients in (20:18) liver that are probably somewhat degraded when you cook the liver.


(20:20) This really is like the most nutrient rich supplements that you can find. (20:25) And they are amazing. I have tried them.


I absolutely love them. (20:29) So just go to heartandsoil.com, (20:32) use the coupon code ChantalRae and save yourself some money. (20:42) I think you just said something so powerful because one of the things that is (20:49) really, (20:50) really bad with intermittent fasting is that you get to the point where you’re so (20:57) hungry.


(20:57) So in my book, (20:58) I talk about the hunger scale and I put that scale between zero and five and I (21:04) always say, you know, (21:05) it’s nice to be able to eat when you’re at a level one because if you’re at a (21:10) zero or like a negative one, (21:12) you get yourself so ravenous and then it’s very, (21:17) very difficult to eat slow. (21:20) And so one of the things that I also recommend is to right before you’re about to (21:26) start your eating window, (21:27) eat a little something meaning like whether it’s a little bit of an avocado or (21:32) like a boiled egg, (21:33) like 15 minutes before you’re actually going to sit down to eat. (21:38) And that really does help you to slow down because once you get to that point (21:44) where you’re so ravenous, (21:46) that’s another problem that people have.


(21:49) And then now they’ve gotten themselves so hungry. (21:53) Now they’ve overeaten because they’ve eaten so fast. (21:57) So what you just said is so powerful.


(22:00) It’s the combination of intermittent fasting and slow eating that is the real (22:07) key, um, to, to weight loss. (22:11) I really agree with that. (22:12) I want you to talk about allowing yourself to eat what you’re craving and how (22:20) when you allowed yourself to do that, you’re still eating nutritious food.


(22:24) Like you’re not eating Twinkies and you know, just a bunch of junk. (22:28) You’re eating what your body’s calling for, (22:31) but your body’s now calling for healthier options. (22:35) Talk about that.


(22:36) Okay. I’m pretty lucky. I, my wife, (22:39) we’ve been married 50 years this year and my three children live in my three (22:43) grown children live in town also.


And my son’s like an unbelievable cook. (22:47) So he cooks a lot forced real high quality food. (22:51) And my wife’s a good cook and my daughters are good cooks.


So we, (22:55) uh, I’m just kind of blessed. I get, (22:57) I have all this really great food brought to me. We, we very, (23:01) we don’t really eat out that much.


We do some, but we, (23:04) we just enjoy eating together at home when we can. (23:07) Maybe we’ll do that a couple of times a week with everybody and me and my wife, (23:11) Debbie makes, makes great food. And, uh, and I, I, (23:16) uh, I’m not hungry all day.


I’m really that I do a 22, two. And, uh, (23:22) I do a one to 100 scale and I’m at 50, you know, (23:25) I’m not hungry and I’m not satisfied. (23:28) I’m just kind of like cruising along, doing good.


Now, sometimes I get hungry, (23:32) but you know, crazy to say you don’t ever get hungry, but, uh, (23:36) most of the time I really just kind of cruise all day. If, if I eat it, uh, (23:40) six o’clock at night, around five, I just start thinking it’s about, (23:43) it’s dinner time. I’m maybe I’m getting kind of hungry, (23:47) but if I’m busy doing something, I don’t even think about, (23:49) I’m just been real fortunate and then metabolically blessed with what I’ve been (23:54) doing with it.


I’m just not hungry. (23:57) Um, I love that. So, and really what that is, (24:01) is that means that your body has really become fat (24:06) adapted.


Um, because once you become fat (24:11) adapted, that’s when you stop getting so ravenous. (24:16) And fat adaptation is basically a longterm metabolic (24:20) adjustment to ketosis where body is in a (24:25) state of where it’s going to burn fat for fuel instead of carbs. (24:30) It’s you’ve trained it now that when it gets hungry, (24:33) it automatically can go burn fat for fuel.


(24:37) And that is one of the huge benefits of doing intermittent (24:42) fasting. (24:43) And that fat adaptation is what actually results in (24:48) decreased cravings, increased energy levels, and improved sleep. (24:52) So being fat adapted is really where you want to be.


(24:57) And it doesn’t mean that your body will avoid using glucose when it’s (25:02) available. Um, it will, (25:04) but if it doesn’t have any glucose or anything, um, (25:09) it will simply go to the fat that you have to be able to (25:13) eat. (25:14) So let’s talk a little bit more about some of the other, (25:19) um, pledges.


So one of them is my mindset is how slow can I eat? (25:23) Not how fast. So that’s one, (25:25) but talk about some of the other mindsets and things that you have in there (25:31) that saying to yourself. (25:33) Sure.


Uh, my mindset is how soon can I stop? (25:38) I eat this. You want to stay on each one? Yeah. Okay.


Okay. (25:43) So how soon can I stop? Um, it’s kind of like how little can I eat? (25:47) How soon can I stop all the, (25:49) all the instincts I had when I was heavy and all the things I did wrong. (25:53) I just told my mind to do the opposite.


And then, you know, (25:56) hopefully I end up somewhere in between right there. But I said, uh, (26:00) how slow can I eat? How soon can I stop? And how little can I eat? (26:05) Those were the three, how my mindset things that I used. (26:10) And, uh, (26:11) I don’t really feel like I need to say that anymore because it’s just kind of (26:15) happened naturally.


I don’t overeat as much as I used to. (26:19) And I was as bad. I was a fast eater, but I always weigh over eight.


(26:23) Cause my, my three mothers I discussed earlier wanted me to be full and happy. (26:27) And I carried that around my, my entire life. (26:30) And I just get kind of full a lot sooner.


I still eat a lot. I mean, (26:35) I’m a volume eater, but, uh, uh, when I’ve had enough, (26:39) I’ve had enough and I know I’ll feel better if I, if I just stop, (26:42) I don’t think anybody ever wakes up the next morning after they’ve overeaten and (26:46) said, I wish I’d eaten two more bites. I don’t think that happens.


(26:50) So you want to hear some more of these or do you want to? (26:52) Yes, I do. I love the one where you said I eat to satisfy hunger only. (26:58) And I want you to talk about how you no longer eat for comfort, (27:00) not for entitlement.


And you know, all of that list. (27:05) Let me tell you, that’s a, you know, (27:06) I talked about slow eating and intermittent fasting. (27:09) That’s the other great thing that happened.


(27:11) I used to eat for every reason besides hunger. (27:14) It didn’t matter whether it’s comfort, entitlement, reward, (27:17) celebration out of boredom, because I’m excited future hunger, all that stuff, (27:22) but the coolest thing about fasting and intermittent fasting is what you have, (27:27) an eating window and a fasting window and the fasting window. (27:31) You just eat when you’re hungry.


(27:32) You don’t eat for any of those comfort reasons. That’s just kind of what you, (27:36) how you live. So I had like, I told you I had 16 bad problems.


(27:41) When I, if I had done intermittent fasting, (27:43) I would have gotten rid of those eight because you just eat when you’re hungry. (27:48) That’s the idea. Now people, you can, anybody can eat anytime, (27:51) but if they’re serious about doing intermittent fasting, (27:54) most people say they don’t want to mess with their, you know, fasting window.


(27:58) They, and so all those reasons kind of go out the way. And when, (28:01) when I’m eating during my two hours, (28:02) I’m hungry and there’s no other reason I’m eating. And then I, (28:05) then I stop and then I don’t do those comfort things the next day.


(28:10) I want to read this out loud. And because it says, (28:14) I no longer eat for comfort. I no longer eat for entitlement.


(28:18) I no longer eat for reward. I no longer eat for celebration. (28:23) I no longer eat out of boredom.


I no longer eat because I’m excited. (28:28) I no longer eat just because I have a craving or want something. (28:32) And I no longer eat just to clean the food off my plate.


(28:37) I think that one of the ones that people don’t talk about (28:41) enough is this idea of I no longer eat for (28:46) entitlement and I no longer eat for reward. (28:50) Explain those two to us. (28:52) Okay.


That that’s I’m so glad you asked that question. That’s cool for me, (28:56) because I gained 40 pounds over 40 years, (29:01) a pound a year, 3,500 calories. And I told you, I think I told you, (29:04) I don’t know if it was before or during this thing, I’m 72 years old, you know, (29:08) but I exercise like a maniac.


(29:10) I played basketball twice a day when I was younger. I played tennis all my life. (29:15) I played pickleball.


I walked six miles a day. (29:18) And I was relying on that to lose weight, which it never did. (29:21) I gained 40 pounds doing that.


And what I learned, (29:24) I had a nerve problem in my back and I was in bed for three weeks (29:29) when I was trying to lose weight. (29:31) And I lost 11 pounds in three weeks by (29:36) laying in bed all day. I gained two of those back, (29:38) but I ended up net losing nine pounds by doing no exercising.


(29:43) When I was spending two hours a day exercising and I said, (29:46) I was just doing this for entitlement and reward. And that’s, (29:50) so I was over eating. (29:51) That was one of the biggest aha’s in my life because I thought you’re supposed to (29:56) exercise like a maniac and all this weight’s going to fall off.


And that’s, (29:59) that’s what I, that’s what I did for most of my adult life. (30:03) So that, that was awesome when I figured that out. (30:07) I will tell you one area, and I’d love for you to give an example.


(30:12) If you can think of one, I hate to fly. (30:16) I don’t know why I do, but I just don’t enjoy it. (30:20) And my husband loves that.


Like he loves to fly. He loves to travel. (30:25) And the nice thing is he knows I hate to fly.


So he almost always, (30:28) we either fly private or we fly, um, first class. (30:33) And so that’s good. But in first class, (30:37) depending on where you’re going, you always get food.


(30:40) And so even if I’m not hungry, (30:43) one of the things that I would say that I’ll justify is sometimes I’ll eat (30:49) during that time because I’m like, in my mind, I’m like, (30:53) this is such a miserable thing. I’m going to be on this flight for four hours. (30:58) I hate flying so much.


At least I can eat this nasty plane. (31:02) I mean, the food’s not good, you know, but it’s like, okay, well, (31:06) at least I have something to do to keep me occupied. (31:09) And so that is kind of in my mind, (31:13) an entitlement or almost eating for reward, (31:16) like good job for flying on this plane.


I’m going to do that. (31:20) And so that’s one of the things that I have to, (31:24) I what I’ve done now to get rid of that is I just tell myself I’m fasting during (31:29) that time. So if it’s a lot of times we’ll fly in the morning.


(31:33) And so I’m not hungry and I, you know, I don’t eat breakfast anyway. (31:37) So I’ll kind of do that. (31:39) But I know that is an area where I could, you know, (31:43) really kind of the devil will get to me and lie to me and say, well, (31:47) you’re on this terrible flight and all of that.


(31:50) Can you think of any other examples like that? (31:53) I’ll just tell you what I do. And by the way, I hate the flight too. (31:56) I had to do it a lot during my career and hated being on airplanes.


(32:01) But what I do is I just take something to be real busy on. I’ll read a book. (32:06) I’ll play games.


(32:08) I’m with my wife will unscramble words or do things. (32:12) And when I’m in my fasting window, (32:16) I just hadn’t really had a problem with that every once in a while. (32:19) Every time I’m hungry, I eat.


I’m just not hungry. (32:23) If I’m on the flight on the flight and I feel the least bit hungry, (32:26) I’ll just go ahead and eat. (32:28) But I, I kind of stick to the reasons why I eat and why I don’t eat, (32:33) but I hadn’t had that problem.


But sometimes Debbie will get, you know, (32:37) some crackers or cookies or whatever. And I’m just not that, (32:40) I’m not that interested. (32:41) And I just look back at my book and see whatever I was working on.


(32:44) I do a lot of journaling too, to help me with this stuff. (32:48) One of the things that I absolutely love that you wrote is you said, (32:53) in fact, the hungrier I am, (32:56) the slower I eat and the slower I eat, (33:00) the more I enjoy my food. (33:02) I need to memorize that one for sure, (33:05) because the one time that I really can talk myself into (33:09) eating fast is the justification.


Let’s say, (33:13) maybe I just waited, you know, 24 hours to eat. Like I just, you know, (33:18) I didn’t get a chance to eat. I went longer than I got busy and just, you know, (33:23) I hadn’t eaten all day.


I just forgot. (33:25) And then by that time I’m like, Oh my gosh. So in my mind, (33:29) I justify it and go, well, I haven’t eaten anything all day.


I’m ravenous. (33:33) Of course I’m going to eat fast. And what you wrote is, (33:38) in fact, the hungrier I am, (33:40) the slower I eat and the slower I eat, (33:44) the more I enjoy my food.


That is powerful. (33:49) Thank you. Thank you.


It was for me, because like I said, (33:52) I ate fast and I overate and I did the opposite. (33:57) This list of the Compassionate Chief Eating Officer pledge is the (34:01) opposite. Everything in there is the opposite of how I was my entire life.


(34:06) So when I identified all my problems, I turned them into my affirmations. (34:11) I did them the polar opposite of how I am. (34:15) So when I wrote, when I did those things the first few times, (34:19) I didn’t pay a bit of attention to them.


(34:21) I’m just sitting there like reading these things, how I’m going to be. (34:24) And if you, every once in a while, if you do it for a month or two months, (34:28) one time you do eat slower when you’re hungry. You know what I’m saying? (34:31) It just kind of builds and builds and builds.


But I’ve had to tell myself, (34:35) I’m going to be the opposite of how I exact how I am. (34:39) And if you live 17, 18 years doing that, you can become that person. (34:43) Really I started changing after two or three years.


(34:47) It took me that long to get those things in my brain. (34:51) Did you guys know that your thyroid’s main food is iodine and guess what? (34:56) Mercury and other toxins gobble up your selenium and your thyroid glands need (35:02) selenium to convert iodine to thyroxine. (35:06) So if you have mercury fillings and with all the toxins and mold, (35:11) your selenium gets just gets gobbled up.


So here’s the bottom line. (35:15) I take something called heat thyroid. It’s got iodine, (35:19) it’s got copper and it’s got selenium, (35:21) everything you need to get your thyroid back to functioning without medicine.


(35:27) So go to Chantalrayway.com slash upgraded formulas. (35:31) Use the coupon code Chantalray to get a huge discount. (35:36) I want you to kind of describe in as much detail, (35:41) kind of the benefits of mindful eating and you know, (35:46) by paying attention to, you know, (35:49) how you’re feeling at that time or you know, (35:52) kind of maybe some of these tips like kind of what I was saying before about the (35:56) girl only puts half of the spoon, the soup on the spoon, (36:01) or you know, chopping your food up in really small, you know, (36:05) bites or whatever that you have done to be able to practice mindfulness, (36:11) whether it’s a few deep breaths or, um, you know, (36:15) employing all your senses or, you know, (36:19) tuning in to how you’re feeling at that time.


(36:21) Can you describe any of that in as much detail as possible? (36:26) Yeah. Uh, honestly, (36:27) I have to tell you that the way I started eating slowly was to do mindless (36:32) eating rather than mindful eating. And what I mean by that is, uh, (36:37) my first meal of the day, I’d get a big bowl of raw vegetables, (36:42) and then I would get, go to my computer.


(36:44) I put hummus or salsa or whatever I did with them could be leftover vegetables (36:48) from the night before. (36:49) And I set my watch and I had this big thing of vegetables. (36:53) And I said, well, 11, 15 at 12 o’clock, (36:57) I’m going to be through with this.


So I just sat there and ate a bite or two. (37:01) I was really trying to figure out what my satiety signals were like, (37:04) and when they went into effect, (37:05) I’ve become an expert on that for my own unique body. (37:08) I can’t couldn’t tell anybody else how to do that.


But, uh, (37:12) I would take a bite when I go and do whatever I was doing on my emails or (37:16) whatever. And I’d take another bite. (37:18) Sometimes I’d take three bites because I was a little hungrier and I need a (37:21) little bit more.


But if I did that, I’d wait an extra two minutes. I just, (37:26) it was, it was really, really, really hard to do almost impossible to do, (37:30) but that’s how, uh, one of the main ways I slowed my eating down, (37:33) it wasn’t so much at supper. It was having my first meal of the day.


(37:37) I don’t call it breakfast whenever I had it. (37:39) And I would actually be busy doing something rather than being mindful. (37:44) Cause if you try to eat that long and you’re mindful, (37:47) you’ll go absolutely nuts.


I couldn’t do it. (37:51) Nobody can do that. So that, that was how I dealt with that.


(37:55) I did the opposite things of what, you know, people might do. (38:00) Yeah. And I think, you know, just simple things like, you know, (38:06) putting your utensils down after a few bites of food is really, (38:11) really hard.


Yeah. And, (38:15) and also chewing like I, I don’t even think people understand. (38:19) Like for me, (38:22) part of a lot of my issues that I have had in my gut is because I don’t chew (38:29) well and I don’t have good digestion.


(38:32) And so taking the time to chew your food more mindfully and observing how many (38:37) chews that you have and avoid feeling rushed is so, (38:44) so important because the first step of digestion people don’t realize happens in (38:49) your mouth. People think, Oh, digestion’s happening. (38:52) Once it gets to the stomach, it’s not.


(38:55) There is a complete process and the number one most important place starts with (39:01) that saliva and the amount of times that you’re chewing it in your mouth. (39:05) And so it’s just such a great reminder. (39:08) Well, you’ve got a new book that’s coming out.


(39:11) I want you to give us a couple of your best tips that we haven’t talked about (39:17) yet that can get people excited about getting the book. (39:22) Okay. I have a section called the thin commandments.


(39:26) And what I did, Chantal is, you know, (39:29) I’ve been keeping up with diets and dieting my entire life and have, (39:32) I have shelves of books and all kinds of folders and everything. (39:36) And I tried to find about 30 concepts that I thought were important. (39:41) And I eventually got down to 20 and then down to 10, (39:44) which I call the 10 thin commandments.


And the number one commandment, (39:48) I think is the most important thing it was to me. (39:52) And I think it might be to a lot of people is thou shalt make an irrevocable (39:57) commitment to permanent weight loss and irrevocable commitment. (40:02) I’ve made commitments and I think I made a commitment every week for 50 years (40:07) after I ate too much on the weekend that I’m going on a diet this week.


(40:11) Well, when I weighed my highest weight ever at 234.6 and I couldn’t believe it, (40:15) I fell off the back of my scale. I think while I was falling, I said, (40:19) I don’t care what I have to do and how long it takes to do it, (40:22) but I’m going to lose weight permanently and keep it off. (40:25) And I knew when I did that, it kind of took pressure off of me.


(40:28) Cause like a big, you know, (40:29) like you have something on your shoulder and it’s a big barrier to your life or (40:33) whatever. It kind of lightened me. And I said, wow, (40:35) I just finally made that decision.


I don’t have to make that decision again. (40:39) So it was sort of a relief. And I was, I was so committed.


(40:42) There was no way I was going to see that scale go over 235, 234.6. (40:48) It was going to be bad. And then I have a form. (40:50) The other thing is to have a four, I weigh every day.


(40:54) And I think that’s really important to do. I know people don’t do it, (40:57) but I, I relate it to like a football coach. (41:00) It’s halftime and he didn’t look at the scoreboard.


(41:03) I wanted to become an expert on myself. (41:06) So I have a four pound line in the sandweight. (41:10) When my weight goes down a pound, uh, (41:13) the line in the sand goes down a pound and it keeps going like that.


(41:17) And my weight goes down. It might go up, but the, the, (41:20) my last line in the sand never goes up. It never goes up.


(41:24) I might go over it, but it’s never going up. (41:26) So I have to get my way back down. So they’ll move down proportionally.


(41:30) But you know, (41:31) sometimes you get the four pounds and you go over the four pounds because you (41:35) ate a big meal for some reason, and you’re up to six pounds. (41:38) But that last line in the sandweight never went up for me. I just, (41:43) if it takes me 10 days or two weeks, (41:45) I’m not raising my line on the sandweight for any reason whatsoever.


(41:49) So I would say that are irrevocable commitment and having a line in the (41:54) sandweight, (41:54) because the best way to lose weight is not to gain weight in the first place and (41:57) additional weight. So that would be my two. I have a lot of, a lot of stuff.


(42:02) I have something called a tree and tiny tricks. Uh, (42:05) but just all the ideas I’ve had my entire life or whatever I saw in the diet (42:09) book or whatever, I’ve clipped them my entire life. (42:12) Somebody said, don’t put it in your book.


(42:13) You need to just do your next book on doing that. But so those, (42:18) those would be the two, I would say irrevocable. (42:22) I love it.


And I just wanted to help people. Um, you know, (42:25) one of the things that I’ve even started doing as a little side tip is that (42:30) you actually should chew, even if you have a smoothie, (42:34) like I get a lot of smoothies sometimes just to have a lot of different fruits (42:38) and vegetables in there. (42:40) And they say that you should actually chew your smoothie to help support healthy (42:45) digestion and absorption and actually chewing activates saliva.


(42:50) So when you take a sip, you actually, (42:53) it will activate your saliva and that contains amylase. (42:58) It’s an enzyme that breaks down carbohydrates and the fruits and vegetables in (43:03) your smoothie. And like I said, (43:05) is the first phase of digestion in your mouth and breaking down into smaller (43:10) pieces.


So even when you’re doing a smoothie, you know, (43:14) we’ve talked about eating slow, even having that smoothie. Cause you know, (43:18) I know people who they’ll take a smoothie. I’m that’s me too.


(43:21) It would be like, you know, five sips later and it’s gone, (43:26) but you can even do that with like a smoothie. (43:29) And so this has been amazing. (43:32) Tell listeners where they can find you and where they can follow you.


(43:36) Okay. I really have fun. Like I say, I’m not doing this to make a living.


(43:41) I’m fine that way. So I’m just doing it for fun. And it’s a passion, (43:45) passion of mine, but I have a Facebook group that is (43:49) put that in the show, put the link in the show notes so that they have that.


(43:54) Okay. And then I’m at Twitter and then anybody can call me or (43:59) contact me any way they can. (44:00) And I don’t have a website when I get my book done, (44:02) I’m planning on having a website also, (44:05) but I’m just an old retired man when I don’t have a staff anymore.


(44:09) And I just have to do everything myself. (44:11) And everybody has to help me with technology and this, that and the other, (44:14) but I’ll just learn, learn as I go, (44:16) but that would be the best way to help me. (44:20) Well, Martin, this has been my pleasure.


(44:22) Thank you so much for all that you’re doing and really helping people to (44:27) get rid of the vicious cycle of dieting and just really losing weight (44:31) permanently. (44:32) You’ve been a blessing to me today and I know everyone listening, (44:36) this has been a blessing to them. So you guys stay tuned.


(44:39) We’ve got another episode coming up in just a few. Bye-bye for now. (44:45) Hey guys, thanks for listening to today’s podcast.


If you enjoy the podcast, (44:48) it would mean the world to us for you to leave a review on iTunes to get this (44:51) podcast out to others that may have the same questions that you do. (44:54) And as always, if you have a question that you want answered, (44:57) email those two questions at shantellrayway.com. Thanks again, (45:00) and we’ll see you next time.