So Sid, welcome to my podcast. You are a superstar. But before telling people why I tell you why I call you superstar, please tell a little bit about yourself and, and all you are very live. Just some normal stuff first and then let's get into conversation. Okay, great. Thank you for having me the pleasure of being here. So my name is Aida, and I live in Dubai. I am 45 years old, but young at heart. And I am single, I have a dog, a French Bulldog. That's the love of my life, Bruno. So yeah, I love living here. I love you know, whenever I can be outdoors in the winter spending time outdoors, I love cycling. You know, I love eating food. Food is a passion for me. I love cooking as well. So that's a little bit about me. Yeah. And what you are doing for living like you had, I think you said you have a pretty interesting business idea or what you are working towards. Yeah, so I have been in food and beverage industry for over 20 years. My specialization is marketing, innovation, strategy, these kind of things. So yeah, I work at the moment for a company, but I'm also exploring, possibly starting my own consulting agency, you know, so I can really do what I'm passionate about, and support clients, you know, in areas where they need help. Awesome. Now that sounds so interesting and, and like to help kind of people so what kind of what kind of services you are about to start or what is what is your passion about food and, and how you want to help people. So my passion is really like having new products in the market, especially when it comes to food and beverages. I think everyone wants to be healthier, you know, they want to take care of themselves. But a lot of times these products are either too expensive, or it doesn't fit, you know exactly what they're looking for. So a lot of people are already doing these solutions at home. So where I'm really passionate about is you know, I want to work with brands to launch healthier products, you know, that delivers against what consumers are looking for in a in a you know, value for money kind of way. So they can afford it and they can feel good, you know, buying these products. So, like innovating in, for instance, fast food space is not my passion because you know, I think fast food is great, it's a treat, maybe from time to time, but I don't really want to be involved, you know, in the innovation part of that, I want to be more on the healthier side of things. So I love it because this that's why it's I'm so passionate and interested about about these things, because I see so big value what you are doing. And this is like how you can maybe help some other people of course, I get like you said fast food industry, it's so big like for most most people like now there is coming lot more like kind of, for people who are taking care of their health. And it's not for earlier it was for most companies it's us to make obviously to business, they make profits and that they don't really companies, most of most companies, they don't care how healthy or how, what kind of products, what kind of quality they have, but they just care that the consumer is that it's tasty, they are consuming it more, so they make more money, instead of kind of trying to build it healthier, which actually makes them in longer, long run. feel great. And obviously if you can combine it with that it's tasting actually good. And with the correct nutritional value. That's something what is like what I see like huge, huge potential and and I really hope that your business is starting Well, Linda and you make what you love to do for your profession, too. So a little bit about your personal story about like exercise and nutrition wise, like what kind of struggles you had in the past. Yeah, so I think it's interesting because my actually my business idea is also very much inspired by my personal journey. So you know, I've always, you know, I've always been chubby, let's say, for majority of my life, I had ups and downs. on, you know, I lost about 20 kg maybe 10 years ago. And then slowly, slowly kind of it started coming back after I actually kept it off maybe for six, seven years. So I kept it off for a very long time. But then due to stress and a lot of different things, it started coming back on, you know, and at that time, I didn't really work out, I didn't go to the gym for a long time, and I was even ordering, you know, delivery. Although I love to cook, I didn't really have the energy. So it's always been a struggle, you know, to balance what to eat and how to burn. And I've been really yo yo dieting a lot. Also, I've done keto a couple of times, I think first time I was very successful, I dropped like 10 kg in I don't know, two months, something like this. Very happy. But eventually you start to crave, you know, carbohydrates. And, you know, the more I craved, you know, and the more I limited the more I craved. So eventually you you give in, because when you go out, for instance, you know, you cannot always eat vegetables and protein and fat, you know, it's very limiting. Also alcohol, you know, there's lots of things that I couldn't really enjoy. And I think it should be part of my life. So I've been really looking for a way how I can eat everything in moderation and still reach my goals, you know, lose the fat, lose weight and feel good in my body, you know, I don't want to be a supermodel. This is not my intent. But I want to feel good when I put on a dress, I want to feel good in it, you know. So it's been a real struggle for many years. But I'm really, really happy, you know where I am? Well, we'll get into that I'm sure more deeper, but, you know, I can definitely see, you know, the change in my habits and how I'm adapting to my new lifestyle. And it really feels good. Because this is something what i What the What kind of paid my attention is that you said it was successful doing keto, like you, obviously you've got that end result, you lost 10 kilos, you were like, well, it went even fast. But if you like this, what I what I don't count this, it as a success. If If even you get that end goal, like you have that like, if you like with your background you are in you have been your your dietary, it's a big thing is that the number of the scale, but if you are not going to be for me to be successful, it's not only like that, to get that results, like of course, you know, most of the people, they know how to lose weight. It's not, it's methods are like there are several of them. It's actually very simple. You need to have some kind of rules, what you what you like you had like you didn't eat carbs, then it led that you were just when you told yourself that I can't have those it actually didn't like obviously, you can do it for a short period of time. But then in the long run, it's that if you tell yourself that you can't have something, you start to crave it even more and more and more. And it's it's not. It's not successful, because it's to me, it's usually it's only a matter of time before you will eat it. And then when you do it's not that you go back in with moderation. It's them that now kind of like fuck it and give me everything that I'm out of here. Is that something would was in your Have you ever thought that it was actually even even you had that success in the beginning? But then if you think it now, now where you are now that would you would say to your old sick old self, like who thought that? Well, I made so big progress, then I know for sure for sure. I think you know, the whole diet industry is obviously you know chasing the short term wins. And I think a lot of us get sucked into that and I was one of them. You know I did the cabbage soup diet you know you drink cabbage soup for like a week and of course you lose weight. But then I couldn't look at a cabbage you know after that. So I would definitely tell myself like those things don't work because they are not sustainable. You know, I believe all food is created for us to enjoy, you know, in our lifetime. And you just have to do it moderately, you know, and when you do it moderately, your body adjusts to that and your brain is not then craving and you're not binging because you're allowing yourself to eat those things. So definitely now I look back definitely that wasn't a success. I hope it makes kind of sense because this is like because this is what I what I always love to like post there are many ways like people ask my opinion or somebody's opinion, what do you think about keto like and then you are like it okay, I know a friend or I saw somebody on social media had a big success of losing a lot of weight or may Did they use the materials like a skipping breakfast, limiting eating times, whatever rules you make for yourself, you eliminate completely some food group from your diet or single foods. And then if you wish, you should not be allowed. And then you know, when you are using those kinds of rules for yourself, and then when it happens that you happen to break those rules at some point, and you feel like a kind of failure, that, you know, I kind of missed the whole thing, or I couldn't hold myself. And now then it's like that, okay, it's, let's I try again, in a month or something, maybe that time, I will be able to actually stick with those rules. But if you are like, even if it happens once in your life, I would say that, what are chances that it's going to work actually, at some point that it's going to be also in the long term? And that is, I think that's the hardest part mentally to kind of think yourself that this is not the this is not a race, this is not a race. What what is that? Who is the winner? Is that who is losing weight the fastest? Obviously, we all want to have fast results. But but this is this is to like a sooner you understand that this is a lifelong journey. It's not that there is no deadline or finish line, that it's it's post, then usually the question is that what what you are going to do after you reach your goal that would how you are going to do? And this is a question for most people, they don't have the answer, then I just did more. But it what you are, what you are going to eat. So what is what was what kind of beliefs you had before? Like, if you have some kind of rules for yourself, when you were kind of in that dieting and view that you followed some kind of keto or something? What kind of did you have some kind of beliefs about food? Yeah, I mean, the biggest belief is, you know, fruit. You know, there was I wasn't really allowing myself to eat fruit, because it was, you know, sugar. So even it has natural sugar. I was told, yeah, you shouldn't really eat fruit. Because it's, you know, it's, it's going to make you fat. What else? Yeah, carbohydrates for sure. They were out. I'm trying to think. Yeah, I mean, it was just based on me, I think protein has always been good. You know, I always knew that. Fiber, like that was kind of underrated for me. So I didn't really understand the importance of fiber, you know, so I would eat foods, but then because I didn't have the fiber, I wouldn't feel full, you know. So I think the biggest things were around sugar, definitely no candy, you know, no ice cream, chocolate, you know, things like that fruit. And overall, the carb, you know, category being cut. Yeah. And after years of, you know, believing that it really destroys your, you know, your way of looking at food. So you start to categorize food, good food, bad food. And that's really right. Now I understand that. Yeah. So how when you had that kind of old beliefs, like I, like you said that it's very hard to get rid of these kinds of rules. What do you have, like, if you have believed something for, let's say, 20 years? And then somebody's thinking that maybe maybe it's not the way you have always thought that maybe there is, maybe there is some truth, but maybe all of it, it's not how I'm used to, used to believe so? How, how did you What made you sense for that kind of those old beliefs that what was what was kind of changing or how you did it? So you know, okay, I think your body tells you a little bit, what's wrong, because like the first time I did keto, very good, you know, I stuck to it. 100%, great results. Second time, probably second day or third day, I already broke it, the diet. Third time, even worse, the first day, I couldn't even you know, at night, I started craving sweets. So then I said, whatever, and then I broke it. So then I started blaming myself. And I said, though, you know, you don't have willpower. So I started beating myself up because I thought it was a matter of my willpower. But then I understood it has nothing to do with willpower. So if I have the willpower to wake up at 530 and go to the gym, I have willpower. So it wasn't about willpower. It was about the fact that I couldn't sustain that, you know, because it's so much pressure when you go out to a restaurant and your friends are enjoying you know everything and you're just looking at the fries or the rice or you know, and you're not able to and you're you become a freak a little bit, you know, and I didn't want that you know Want to enjoy? If I'm going out, I want to enjoy. And I don't want to be stressed out about food all the time. So I think that's when I realized, okay, I need to work on these briefs because I need to change the way I look at food. I don't want to live the rest of my life, you know, just on certain foods. So I think that was the main realization for me that I have to change something. Yeah, no, that is that is, that's a very big realization. But have you ever been you went out with your friends or something? Did you ever blame? Like, what is wrong with those people like that? Right? They can have an but if I if I eat, I'm not allowed to eat? How it's how those other people are? Are you comparing kind of yourself with other people? Or? No, not really? Not really. I think my thing has always been with me. So I never said, Oh, why are they enjoying, and I'm not, you know, I just knew my priority was being thin. And you know, there's also I just want to make a little parenthesis here. This was never really an issue for me. But, you know, I have had relationships where I was judged for my weight. And I think that sticks with you, you know, and and I'm, I'm getting over that now. But it's still with me, there are times that I still say, Oh, why would that guy date me? Because, you know, maybe I'm not really thin for him, you know? So these things really get started in your brain. So I've always struggled with my own self, you know, so it was never against other people. So it was kind of probably like, kind of trauma from past, what do you or not, maybe even realizing that there was like somebody have made some comment, maybe they didn't mean it that way. But you turned it like that way how you kind of want to hear it on to put it that, that I'm not good enough. If I'm not in whatever, maybe you had your number in your head, how much how much weight you should be having, or I don't know what what kind of thing but it's, it's actually it's very common that there is some kind of trauma, it could be coming like from you. Maybe it was from a previous partner for somebody else. It's maybe somebody who you love, like from parents or, or somebody's making some comments about the way how you look. And that is kind of sticking into into your mind that I'm not good enough. So that probably was that kind of situation where you had like that, but were you aware of this this? Or is this, like, did you become this realization only after? I think I was always aware of it. I was always aware of it. But I didn't know how deep this has impacted me. I mean, I thought, okay, it happened in the past, and I'm over it, but I was really never over it, you know, and that dictated everything in my life. And honestly, my weight became my life, you know, and that's very dangerous, because then I realized, you know, what, I'm more than my weight. I had a lot other than my weight, you know, so. But of course, that happens also with a lot of like, self development, you know, I'm doing I've been doing a lot of that as well, like, I'm meditating, you know, I'm kind of journaling and I'm trying to make peace with the past, because that's the only way to move forward. But at the same time, I think integrating healthy habits now into my life has helped tremendously get over that belief, you know? Yeah. Yeah. It's, it's, it's really like, when you really it takes obviously takes it's, it takes some work, but when you go really deep, what is in in deep inside, like, what have affected? Like, obviously, there are so many things which have affected what have happened in the past, what you probably don't even realize, and when you have that kind of beliefs there, and then to get over it, it's not it's not it's a lot easier said than done. But when you really work on those things, and this was for me, like, personally, when I like I was like thinking like, also that what I'm why I'm doing this what is important for me and you know, it's when you do like what I what I always tell for, for example, my clients, they start with your beliefs, why you are actually doing this. And when I was like, Why I should be doing I'm also kind of guy who always, you know, if I make promise for myself, I will keep it there is no there is no question. It doesn't matter what it takes, but that probably is coming from my background as a professional athlete. There was like when there is a workout, if there is a workout and it's not. I'm not talking myself out of it. And but when I went really deep on those things, it it all came down to like probably I have missed the love of from my dad when I was craving and I was trying to kind of prove him that whatever I do that I'm I'm I'm enough for him. And that was like so empowering, at least knowing it. And then using that kind of my motivation and When I when I ever if I ever don't want to go or it happens actually very often, why is that I don't feel like working out, I remind myself how he was and he unfortunately passed away a couple of months ago only at age of 70 with some several health issues and and that was that was That's my motivation I don't want to end up for for same situation and and helping people that they don't have to suffer like he did. And this was this is kind of all kinds of self development, what actually is then that ultimate motivation for you to do keep doing what you are doing. And that's why I love that you you have actually took time and went a little bit deeper on those, those things. So what do you said that it was affecting to your social life? Like when you went out with the friends and you couldn't you didn't allow yourself to really like enjoy the moment avoiding foods avoiding drinks? How how that everything you have changed now when you when you have created? Or found new ways to think I'll be honest, so I think so I think the key is to find balance. Because that was extreme, you know, yeah, I was going out, but I wasn't enjoying now the extreme is you don't go out, right. And I think when I first started with you, I was so committed, you know, to making an impact. And I kind of minimized my social life to be honest, because I was so keen to make sure I was sticking to my workouts and I was tracking my calories. And you know, and going out obviously, it makes it easy. I mean, it makes it difficult right to track everything so and I wasn't drinking, you know, so I quit alcohol for a while for like three months, I didn't consume alcohol, so but then you get the results. And I'm very happy. So in what four months. Yeah, I lost nine kg, which is like extremely great for me. And not only I'm losing the weight, but I'm feeling better. You know, there's a lot of different benefits that came with it, my clothes fit better. So I know I'm getting leaner as well, which is important. But then I was kind of missing out on the social life, right? So I think, what, two, three weeks ago, I started going out. But now I'm kind of following your tips also when I go out, so I make sure I eat something you know, with protein before so I'm not kind of starving when I get there. And then I'm like I ordered wine. So I had a glass of wine, but I drink a lot of water. And I sip slowly, which is you know, I still enjoyed the wine, but I wasn't drinking like before three, four glasses a night. And then I ordered what I wanted to eat. I ate slowly I enjoyed it. So now I'm trying to find that balance where I'm going out, but I'm also sticking to my habits, you know, I don't want to be hungover and then skip my workout. So I think that's the key where I'm trying to find that balance now. Yeah, no, because this is this is the training that kind of it's an it's it's really like we are we are all like thinking like that there isn't other shoulder is that they will say that I want enjoyment. And the other side is telling that No, but you want to feel in the long run. And this is like really that realization to come that you can actually have both there is that kind of balance that you can have both. But obviously it's it's it's sometimes that maybe that enjoyment part is winning because it will if it hadn't happened yet it will happen probably that you know, you will not stick with your one glass of wine, it will be the four or five or whatever. But then it's just it's just it's it's part of being human and and then how to but the only difference is that if you really think that how you are going to respond it and what what you are going to do after and what is the only difference is that how fast you are getting back home that routine what you had and and that is what is changing and and this is what what what we talked like earlier is that now now you are at the point that you have lost a lot of weight and I don't know do you have still old to lose more weight? Or is this now are you now like kind of at the situation that you are very want to be or do you have still some kind of goals? I would like to lose maybe about five more. But this is like the trophy wait for me to lose. So even if I stay at my current weight, I'm happy you know, and just you know getting stronger on this weight I think is good. But eventually I'd like to lose five more. I think that would be my ideal place. Yeah. But do you how you feel like that when you want to do you have now what is because this is always like well this kind of most important thing at the moment. Because now you know that how you can you can you can lose it but Then if you want to lose it, it also probably means that it's going to mean a little bit less enjoyment as losing that weight. It's not to be honest, it's not. It's not just some dancing, you know, with the roses, that it's going easily because there you have to sacrifice obviously, from something, at this point, how you feel like that? What is what is the current goal? What do you have? So I think like, mentally, I want to be in the right place to commit, you know, losing that extra, you know, fight that I want to lose. And at the moment, you know, there's a lot of stress, and let's say uncertainty, you know, around, you know, the current work situation, but also building this new business, you know, there's a lot of like, new things I'm learning, which is great, but also it's generating a lot of anxiety and stress at the moment. So I think what I'm feeling good weight at the moment is just kind of just cruising, you know, if I can cruise at my current weight, just sticking to my habits for a little while, until I sort things out. I think that will be better for me, because it gives me the mental freedom, you know, that, okay, I can still indulge and enjoy. But you know, doesn't mean I will fall off the wagon? Definitely not. But also, I don't want to stress myself, you know, around the calorie counting and everything as well. So it's kind of a compromise at the moment, you know? Yeah. No, but this is, this is what I what I like it, if I understood, right, like, at the moment you are, you still have some weight, what you ideally want to lose. But at this moment, you are in a point that you don't mind if you just maintain your weight and be where you are and actually learn how to maintain that lost weight. Because this is the risk, the risk is and this I see it coming, if I do it like that is I will say you know what, I will commit to losing five kg, you know, and I will go at it. But with everything else happening, then you know, I'll wake up and maybe I don't feel like working out. So I'll skip a workout and then it becomes two workouts and then then it feels additional stress. And guess what, then I will quit. Because I know myself if I push so hard, then I will quit and I don't want to quit. Yeah, no. And that's why, like, what I what I what I hear and say that at this point, like now it's I think it's the when if there is a good time to kind of stop dieting and learning to how to maintain it and keep it off with the strategies you have learned and maybe getting rid of them and seeing how things are going. So this is what I would say that now at this point and because it's there are so many like mental aspects that you have been doing this like three, four months, which is actually a very long time in to be in a deficit and trying to lose weight in a one time. And now if you say that, Okay, at this situation, probably the smartest decision to make is to actually learn how to maintain it and then who knows how long it is, maybe it's a month maybe it's two, maybe three, maybe four who knows. And then when you are still let's say in four months from now, you are in a situation that now there is a better time there is less stress and now you have you have sold yourself that you can actually maintain your lost weight and build those keep keeping up while keeping up those habits what you have created for yourself working out and and prioritizing protein and all that stuff, and learning how to deal with the social situations. And then when you are maybe in a better situation then is it okay now it's time to focus your game for let's say month two for losing weight and see how that goes. And then you know because it's it's it's not this is not that this is not the journey what is there is a deadline later now there's five more kilos I have a few more months time there is no it doesn't change anything if it's in two months if it's in six months. And because ultimately when you even you was answered that you will lose at some point that last five kilos what is still missing? Obviously probably will be a lot harder than it was those first nine kilos but when you get that point, then you are like it what is next? There is no like how we are we are happy when we read some goal. But then when you read it you are like maybe maybe they couple hours you are happy and then you are like what is the next and this I feel like that for you at this point. It's it's the challenge is to it's it's kind of giving so much mental freedom also when you tell yourself that you don't have to lose you your goal is with purpose to maintain your weight that you don't even want to lose weight at the moment. Exactly. It gives you it gives you a lot of freedom but also So I have to say, I'm really enjoying the journey because I'm, I'm changing, you know. And I just want to give you the example this morning because, you know, last night I went out with a friend, I haven't seen her in many months, definitely have more than a glass of wine. And, you know, we have the tasting menu, because new restaurant, you know, great chef. So I said, Let's go for it. So this morning, I woke up. So first, I slept less right than my usual. So that was one difference for sure. I woke up with myself, I was a kg one kg higher. Now in the past, what I would have done is just beat myself down all day long, you know, skip breakfast, skip lunch, and then I will just be upset with myself, you know, why am I heavier today, you shouldn't have gone out, you shouldn't have had one, you know, just this constant punishment. But this morning, I caught myself and I said, No, we're not doing that. So I actually had my regular breakfast, I'm gonna have my regular lunch, I'm drinking a lot of water. And I said to myself, it was great. I really enjoyed it. It was amazing food, amazing company. And it's okay, you know, so today is my rest day, it just happened to be my rest day. But tomorrow morning, I'm gonna go to my workout. If I feel like it, maybe I might go also today for just a little card view, I can do that if I feel like it. But it's okay, you know, to have these ups and downs. And that's, that's like a huge learning for me about myself. And the fact that I'm changing for the better, you know, yeah. No, I love it. That's, that's the best example like was that is, what is what I wanted to ask how you were able to break like, how it means that you were breaking that kind of yo yo dieting cycle, like, if you and these are all things like that, what, like in the past, like if that you are so focused on the scale rate, if you think like that, what if you are like, inside of you, you know that it was kind of not writing, or it was not the most optimal thing for your diet or your for your weight loss goal. But if you think like realistic what just happened, it's you enjoyed seeing a friend for after a long time, having a tasty menu, having some alcoholic beverages, and what happened, what caused it and you know, you probably have a little bit more food in your stomach, which is again, storing little bit more water, and it's nothing like you're not gaining one kilo of fat in one day. Like it's it's it's us that motivate and and diverse things would you have done this in the past like that you kind of punished yourself with with the things you are and then you know, I know was it in a past like that, because this is kind of that repeating cycle, like you are restricting yourself, you are not allowing yourself to eat foods, then you are craving something like you are getting hungry. And then when you eat, you need a lot more. And it's not that you might lose that scale rate. But it's it's you put into yourself into that cycle over and over again. Was this would this have happened in the past? Right? Of course, of course, of course. But I think that's that's when you realize, Wow, I'm growing up, you know, I'm not reacting the same as I used to, because I know better now, you know, I have the strategies. Thanks to you, that I know how, you know, to perceive that and not get derailed by it. Because guess what, I have goals. You know, today I am working on my business. I'm working on things. And the last thing I need is that cloud over my head, you know, like bashing me, why did you drink? Why did you eat you know, you don't need that in your life. So it's okay, it happened. I enjoyed it. And now let's look forward, you know, and just stick to the habits. It's really a game changer. It's a game changer. Because that's when you start to change, you know, who you are and how you react to things. Yeah, and how it is? Then what were like in the past, like, what, what kind of changed everything, what methods what you were doing, what were what were helping for you to change this kind of cycle and break this cycle. What do you when you started when we started to work together? What what was giving you that freedom, where you are now? I think it was just, you know, like, it was kind of a program but it wasn't too strict. You know? And I think that's key when especially you're starting out, you know, I think we agreed, okay, let's do I don't know, twice a week strength training. And I think that was also main difference between the coaches I had before it was a lot of cardio focused and changing that to strength training that really changed a lot of things, you know, in terms of how I do the workouts and how I show up, you know, in terms of my motivation, and like you didn't force me you know, like you have to also do do cardio three days, you know, but just naturally, I felt like complementing my workouts. So I threw in like two cardio sessions. But that came from me not from you. And that was a game changer because I didn't feel forced, you know. And that motivated me. So I think that was really one area with the workouts. And also the workouts changing all the time. That's really good, because you don't get bored. I think a lot of people get bored, you know, with the workouts and they quit. And that happened to me also before. So it's really challenging my body on different days in different ways. Which is, which is great. And then on the food part, yeah, you just gave me two basic rules, you know, stay under your calorie deficit number, and get your protein and the rest, I don't care how you get it. And that was also like, wow, so liberating, you know, ya know, because it's, it's really like a because, you know, there could be so many different approaches. And what I what I like, what I like to like, if I like why, why this is, what I believe is, is the best way to do it is like, especially like, what do you when you contact me, you said that you have a history of starting something. And it's usually it's like a two weeks, three weeks maximum, then you are quitting. And you were like really suspicious like that? Are you going to hold this. And then when you were like that, how many times a week, I don't know, if you want to sit in the beginning, but I bet it wasn't two times a week, it was like a three, four, at least I have to do three, four. And I said, What if we start with the two and then stick with that for the first month, and see that you are consistently doing I'm not telling that you are not allowed to do more if you feel like doing it. But there's a so big difference. Mentally, if you aim for four workouts in a week, you're able to do three, you feel most of the people feel really guilty about that one workout what they are missing. But if you are aiming for two, and you are doing something extra, you get the third workout in, then you are like a totally sit, I keep keep promises what I made for myself and did even something extra. So in the end, you do same amount of workouts, but you are feeling totally different about yourself. So this is why I always love to start, especially with the people who have struggled with, with the consistency starting a bit less than originally, they think it's possible. And then Step by Step Adding more. And, and it's it's kind of same thing with the food wise, like you know, you could give perfect macros, how many carbs, how many fats, what kind of meals to eat. But my goal is always like that I want to I wanted all ideas, I give you some kind of guidelines, I hopefully I gave you some kind of strategies, how to get that more protein, how to stick with your calories. But it's ultimately all those things, what you decide that are going to work for you. Do you make that decision. So I'm kind of helping you finding your own way, but not that giving you rules that goes we are all different. We don't have somebody if you don't enjoy naturally eating carbs, that's I don't have any issue you can eliminate carbs, you feel great about it, you can imagine to do it, five to 10 years from now, no problem. But if you are, if you are like was there is nobody else who knows you better than yourself, you have been living in your body like you 45 years meaning 41 And we kind of know what is what is what could be working for us. And then it's all about trying out this strategy is going to work for me. And then if it works, great, then you have any other issues then we move forward. Next thing and step by step, kind of getting those things and those those like you said that protein was the key part what you weren't like even you knew that it was important, but you didn't know how much of it you should be eating or Exactly, exactly. I mean, I thought okay, I have two eggs, I'm good, you know. And now you have two eggs at lunch. And that's you know, barely and then I had like cottage cheese to supplement. So compared to now, I was definitely eating not enough protein. And you know, like, I'm also like, I just want to bring this app I think like meal plans work for some people. It will not work for me. Because you know, I like to cook and I like to combine things myself. So just having that rule, like protein thirst so like for instance tonight, I'm gonna make like a steak. So I thought okay, what's my protein steak then I have my vegetables, you know, and how I want to balance my plate. So I like envision it and I'm just going to execute on it when it comes to dinner. So you know, you can mix and match like I don't eat chicken And you never forced me to eat chicken, you know? So that's also freedom, you know? Because then you sign up for a program and they tell you to chicken breasts, isn't that like, I don't want to be forced to eat what I don't like to eat, you know? So that freedom is also amazing. I can combine whatever I want. Yeah, but what what? How can it when you started to add more protein, how it affected for your cravings for everything was I remember you said that you were asking the peaking that I'm so full that I do I have to eat my calories? Absolutely. I think that's the first thing I noticed. I just wasn't hungry. And that's weird, because, you know, I'm usually hungry. So I thought something's wrong. Like, why am I not hungry? So that was the first thing. And the second thing is the cravings. You know, like the cravings completely disappeared completely. So it was like, Oh, I have to eat his dinner time. And even after dinner, I felt satisfied. So I didn't I wasn't craving anything sweet after dinner. You know. And I think that was all the magic of the protein for sure. And I noticed it when I don't eat enough protein. I noticed the difference. Because then I start to look around, you know, what's their What's your you know, when you eat protein is different. Yeah. And that is like, it's now when you think back? Do you ever ever think like that? It's actually let more simpler than you thought or you made it into your head? For sure. For sure. I think we over complicate things. Definitely. Yeah, it's so much simpler this way. Yeah, yeah. And now when you like, go so if you are of course if you really think it like our bodies, they are pretty good at telling us what is if there is something wrong, or something, you know, you are hungry, you are craving all the time sweets. Usually, it's it's it's a combination, like it's now when you know how it feels, how it's how you have felt in the past. It's, it's, for example, craving something sweets, it's usually one of these three things, like it's either missing protein, either missing fiber, or lack of sleep. And then it's, it's either one of them. And when you start to fixing those, like starting to actually adding things instead of removing goes we are often like how that weight loss industry is going or how most of the people that know about you, but it's it's all about like taking away things. But if you would, I would I love to like what you learned also, it's not actually taking away, it's completely opposite that you are starting to add things you are adding protein you are adding fiber and which all are leading, that you are then craving something less than in the end you are eating less calories, which ultimately is the goal. Definitely, and you know, I cannot say I never have cravings, because, you know, I've also discovered like, I'm an emotional eater, you know, that was the other thing. So there are times that I will crave sweets, and then that's where I have my fruit bowl. Sorry, I'm from oranges and apples, you know, they're like, washed ready to go. Because at that moment, I know that if I have that it will cut that craving for me so I don't have to go for the chocolate or ice cream or whatever. So that's also been like a winning strategy because we are human you know, and if you have that craving I believe you should satisfy it, but just in maybe a healthier way, you know? Yeah, it's a custody stage I love to hear what is what you are using at the moment but it's it's like those are it's to understand that it's totally normal to have those kind of cravings or something and it's it's what I love to say that it's it's you should never tell to yourself that I can't so you can I always leave that option that you can but there is always that but what do you have to do like that is where it comes close your personal rules like for you I know what rules you have you do you use that like what I love to use kind of rules like that you um I can have if I want ice cream I can have ice cream but I have to eat piece of fruit first for example. And that is that is usually it's the only goal is to be a little bit time between that it's not immediate thing that it's you know, you walk by in I was in quarter lake here in Italy. Like there's ice cream everywhere. And then you know you are seeing like you don't even I didn't feel like that I want ice cream. But then you know, I see all people are going with ice cream theories every two meters is somebody selling you ice cream and then I was like, holy shit. It's a nice warm day why I would like to have ice cream. But then it's like okay, if I make the decision right away, but I just have one I could have but if it's if it happens like it's it's it doesn't happen all the time. But if it's if you are if I give myself that right away, then I was like okay, I need to wait five minutes maybe Am I hungry? Am I, if I eat first through it, and still want ice cream, then I go for it. But it's, it's really like winning that little bit time and not letting yourself into the craving like right away and like the like, nowadays, you know, if you are bored, for example, what people are doing, like, it's nobody wants to be bored, then you know, you take your phone out, you start to vote some social media and you are then you are not bored anymore, you are suppressing that feeling or that emotion. And for unfortunately, for many people, we are using food in a way to suppress this those emotions. So what are what else? What else? strategies do you have for cravings? Are you using any kind of strategies or, or I think just drinking water helps. That's how I found because if I just drink more water, you know, I kind of, I don't know, I don't have as many cravings. Like another thing is I love coffee. So you know, in the afternoon, when I feel that, you know, slump, you know, your energy, by the way, I don't have those anymore. I mean, I have them a little bit still, but not like before, you know, you would have lunch and you would like go down, you know, at four o'clock completely like on the floor, I don't have those energy up and downs, but still there is a bit of a dip. So that's when I will go and enjoy like an iced espresso with some maybe flavor in it. So it gives me like a hazelnut espresso. So it gives me that feeling of like indulging, but I know it doesn't have the same calories, you know that like a biscuit or something else would have. And if I want I can still like allow myself, you know, to have like, sometimes I have dates, like one day, you know, because I know data like also rich in fiber, they are sweet. So I'll have a coffee and like a day, you know, and that really takes off the edge. So then I don't go for other things. So, yeah, those kinds of things work for me, I have a question for you tell me, is it true, our bodies like respond to food differently based on the order. So like, for instance, what I'm hearing is if you want to eat a sweet thing, eat protein first. And then the sweet thing, like does that work? No, there is not not really like how its order food, it basically doesn't matter. Like what it what it how it makes like, for example, what makes a few things like, I have to tell that I'm I'm a little bit like I'm a person I tell about myself, like so I'm a person who loves to eat a lot like a lot of volumes. And I know that I'm usually eating way too fast. So how I'm starting my every meal or dinner, I eat first my vegetables, my salad, I drink glass of water, so I'm getting the feeling of fullness, then you know, if you eat first protein, so obviously protein is what is giving you most that kind of feeling fullness, like obviously, you have to still be able to wait 1520 seconds. But in order of foods, it doesn't matter. Basically, in the end, end of the day, you take same calories in and what matters is total amount of calories per day, per week per year, in a long period of time. And in order what you are taking them like if you are like you could be having like there is a let's say that you are going to need 500 calories for lunch. And if you are going to have big salad, some kind of like source of carbs source of protein, and then some dessert. It's those are 500 calories, if you will change the order and go for start with the dessert, then calling for main meal and then salad after it's still it's still same amount. And it doesn't. It doesn't basically it doesn't matter. There might be some studies, they might be a little bit better, but it's not any significant difference. So basically, it doesn't matter in which order you are eating. The only way how it helps is that maybe if you need something else before it there are good chances that you are going to eat actually less that sweet thing. Interesting. Okay, great. One more thing I'm curious about which is about sweeteners. So I'm not talking about like artificial sweeteners, but like natural sweeteners, you know, like erythritol, you know, like, for instance, if I want to bake you know, like a brownie. I've been experimenting with that, you know, I put like bananas because bananas are healthier than sugar. But also I add like erythritol instead of like regular sugar. So you make it let's say let's calorific, you know, but still tasting good. So, just curious, like, I mean, I'm not gonna ask, Are they good or bad? But like, is it okay to integrate some use of these sweeteners into our kind of our food? or would you rather still stick to like honey or, you know, more natural sweetening things? Here is that here is the thing? Like, it's a very good question, by the way. And this is also something what most people like, you know, you see in social media that artificial sweeteners and that those things, they are bad they are going to ruin your health. And it's actually they are pretty well studied at the moment and, and there are a few find some studies that they are really bad for your health. There is there's, to be honest, there's very few studies, or they are not they are all the time making new studies, but what amounts when you find something like that they are damaging your health amounts of light. Let's say that for what is very common, is like Diet Coke. Is it better to have that zero calorie drink or that normal one? And there's like, if you have one, or two or three per day, there is no issue it then it becomes a problem. If you have like, let's say you have a like 100 per day, then the amount of those kind of sweetener things then it's getting would be it could get dangerous. But if you are having like if you are swiping your normal Sucre for some sweetener to make it a little bit tastier, that's totally fine. There is no it's if you think like what are benefits, you are saving a lot of calories from restricting and if it's still tasty, you enjoy eating it all those benefits, they are lot greater than that possible damage what you're doing and if you are if you are not only eating that kind of stuff, it's it basically it doesn't matter and it's it's always a lot better option to use that kind of kind of things to make it a little bit tastier obviously, if you think like what is the most optimal way then obviously use natural sources of food like, like, what is what are like sweeteners, like honey or, or any that kind of natural stuff that is obviously the probably the best one, but then it's not you should not feel guilty about using it, using it using that kind of they are totally safe and and there is no no proven damage in a long term, what you are going to make for yourself. Okay, cool. Thank you. No, we're still sad. Those are very good questions and what people are often like, it's, it's like, like, everything we talked, you could you could if you want to really optimize everything you could be there are so many things, what you could be doing, and if you listen to people in online media, on social media, there is like, but most of the people they are, they are just you know, there is a reason why they tell that something is bad, like, you know, you should be scared of that your blood sugar is spiking, for example. And there is no it's totally normal thing now it's just somebody have made it like there is some data if you don't have any diabetes or something that's totally normal thing. And obviously, it could benefit you a little bit to keep it at the same level like what you are doing like you are prioritizing fiber protein and and it's you feel better that you are not getting too tired. Of course it's helping but you should not be scared of it and how people are making 10 Then they are selling usually those people who tell that something is totally off that you can't you should not do it. They have something always to sell either they sell some some supplement or some kind of product but you don't actually need right. That is That is how unfortunately, so many people are making their money they use those insecurities from people to make more money. So, so what is what is you had also pretty interesting you were in vacation during this like you lost. You said nine kilos feeling better than ever, but you were also on vacation during this time. So the little bit about your vacation. So honestly, it was the first time that I came back from my vacation and I didn't gain weight. And for me that was incredible because you know, I always add on kilos when I go on vacation. And I was definitely nervous going on. And I remember we talked the day before I flew out and you gave me some strategies. But I think the main thing is you you left me free you know and I remember you said you were going on it what your mom cooks don't trust stressor as well you know, with the you know, restrictions and everything. So that's what I did. You know, I tried everything. I ate everything. And I did. I was initially committed to doing some at home workouts but I just couldn't manage you know, and I was frustrated at the beginning with myself like I made a commitment. I should do it but then I was doing a lot of like natural activity on the farm so it was actually fine. I was definitely taking more than them 1000 steps every day, eating, you know everything, even desserts and you know, very indulgent things. I was shocked, really, when I came back, I stepped on the scale. And I was like, oh my god, I couldn't remember that, you know, I couldn't I couldn't believe you know that I didn't gain the weight. So I think that mental break, because you know, our bodies are very connected, you know, our brain and body is connected. So, the more I stressed about this in the past, oh my god, I'm going on vacation, I'm gonna gain weight, I'm gonna guess what I gain weight. And this time, I just let myself three. And I think just that freedom helps your body also relax. Oh, yes. And you don't retain water or whatever, you know, and, and then I started again, going down, you know, because I started my workouts and everything. So it was the first time I enjoyed my vacation. 100% I wasn't freaking out about the food. Um, thank you for really giving me that freedom. Yeah, no, it was this. This is something like what most people like, you know, they think that should I do this serious vacation coming. And I'm not going to, I want to tell you also that I started after and you are kind of pushing the start or something goes. Most of the people like during it's totally, it's possible. And, and you know, you work different. Like maybe maybe in vacation, your goal should not be on a diet, you should be in sewing like you did. And then what matters is that you are getting back on track. And there are those like few strategies that you could be using to not make it like, like still being able to enjoy, but still being able to maintain your progress, even if you don't work out. And that is often what what, usually, I don't realize, if you don't feel like working out, or you are like, not quite sir, then better probably not even plan it, do not leave that clean. Do not miss some workout with you know, that most likely won't be doing anyway, if you stay active and enjoy doing other things. And I will you when you come back, then you are even actually more motivated to get back on track and keep working out like you do on a daily basis. Definitely. And you remember, it got even worse, because I came back and I got sick. And then I was sick for two weeks. And you know, but like you could have also done you know, you need to get back to the gym, you need to get back to the gym. And you never did that, like you understood I was in no shape to go to the gym. I was really I think I had COVID again. But ultimately, you know, when the time came, I remember I was on the couch and I just felt this urge, you know, I'm good. I'm healthy. I you know, I can go back to the gym now. So I think freedom does something like reverse psychology to people, you know, because if you push people, it's like kids, you know, then we start to scream and shout and you know, say no, I'm not gonna do it. But the moment you let me free, then I felt it. Okay, it's time. You know, now let's go. Let's start, you know, yeah, no, I love it. This is how you, it's always it's often easier said than done. But this is the way how you know, we are still like, it's up to your choices. Obviously, if you keep using that excuse for too long, then it would be probably might have to do that. Now it's time to get out off from that couch. But if you are having some severe symptoms, you don't feel well. Try doing it, try doing one set of one exercise, see how you feel if it feels good, do a second set. And then if it starts to feel like it's getting too much, then stop it. So this is like or go for a walk, like small kinds of things, what you can do and then if it feels that it's too much, then you know, you do kind of get promised what you made for yourself, but you didn't push yourself too much. And this is also kind of like listening your body instead of your head. And that is like that is the hardest thing to do. And the last question before we have to stop we had it was I think we could talk for hours. But what was like the accountability part, like this is something something what what most people like imagine if you wouldn't have somebody to hold keep you accountable? Like what what do you think would happen or how accountability was able to help you? That's a good question. I think accountability starts with you. But I think having you there first of all is just I just feel like I have support always you know. So I and that's liberating. You know, the ups and downs and whatever we are human, we're friends. And it's just good to have you there and I know you got my back, you know and that's like I know like I can How can I say it? Like, I know you're there to keep me accountable. But first, I need to keep myself accountable. You know, so it starts with me. And that's when I really realized, you know, you need to stick to your promises. And now I really say to myself, if I promise something, I do it. And if I'm not going to do it, I will not promise myself because I don't want to be lying to myself, you know. So I think this whole thing taught me that, you know, accountability starts with me, but obviously, having you there is also keeping me accountable, because I know, you're seeing my workouts, you know, you see what I'm doing, you see my evolution, my progress, and you're challenging me, you know, it's not like, okay, everything is good. Let's keep it going like this. No, like, you're challenging me, you're asking me Okay, next time workouts, what are we doing? You know, so that's also pushing me to become better. No, I that's, that's the key like, and if you if you really think it, like it's, it's, it don't have to be like, obviously, I'm a coach, but it don't have to be a coach like I'm, I'm doing with, with brains now. Like we were on vacation. And my childhood friends, they said that they haven't been they need to start out the one was like three years, didn't do anything except lead other one that it's 20 years ago, and since then haven't done anything. And now we just have some Whatsapp group, we are posting just workouts when we have done it. And this is kind of that you see that other ones are doing like that. It's it's, you know, expectations, right? That what you are doing, I guess it's when you surround yourself with people who are like, that person, what you aim to become, and it's kind of normal thing to do that we're about and seeing that, okay, see that person did it also I need to push myself and these are like, it's just that some ways to, to make yourself to do more often those things, what you really know that you should be doing. Very true. And I just want to add one last comment. Having said that, I know accountability starts with me. But if I didn't have you, I wouldn't be where I am today. And that I have to be fully admitting to because yes, I have willpower. Yes, I can do things. Yes, you know, I'm dedicated and ambitious and committed. But this health wellness thing, and this lifestyle thing, and sustainable approach is something I've always struggled with, so I knew it was beyond me. And that's where you came in and fit perfectly, you know, and gave me the guidance for me to be accountable, you know, for my own progress. So thank you for that. Thank you. I really, really appreciate and I wanted to say that I can call you a friend and now hopefully after this interview, you understand why I said that. Today's a superstar and she's really really changed her life. And not because of me or anything she had done it by herself. I haven't done any workout for her. And she had done all by herself. And and it I know there are many days that you didn't feel like doing it but you still were able to do it. So huge congrats for your success for the past and and I can't wait to see how your new maintenance phase is going and what kinds of calls like you will have in future and what everything is coming up. Thank you so much. Looking forward to it. Yeah, to wrap up did you have any like if you want to share something where people can follow you contact you if they have a question? So if you want to share anything feel free to do it. And yeah, anytime I mean I'm I'm pretty active these days on social. So definitely if you know I'm always there you know, to I don't know we can always inspire each other you know, ya know, what is what is your social media handles like Instagram and so on Instagram, it's ragazza circa 77 and its government next door on tick tock. I will add those links in the show notes and please make sure to tick outside as is sharing tips her morning like I'm a big fan of what's in her morning dogs and how she's feeling and this is really like resonates for many of you if you listen to this episode until now so go check her out and and so are some law. Thank you so much. Thank you for listening and talk to you soon.