10:29:34 Can coffee count at night? Yeah. If you… that's… that is a fun question right there. It's a loaded question, right?
10:29:42 So, coffee… you could have that at night if you want instead. Um, kind of like the herbal tea. If you are not affected by caffeine.
10:29:51 Give it a try if you start being affected by caffeine, it would be the first thing to go.
10:29:56 Uh, I spoke with a sleep study doctor, and she was on a podcast I did a while back ago, uh.
10:30:04 I'm sure it's been over a year ago. And we talked about… stopping any caffeine products by 3 o'clock in the afternoon, so that it allows your body to get the full.
10:30:15 Rhythm of sleep when you're supposed to be going to sleep. So if you are a person who doesn't stay asleep, or.
10:30:21 Has a hard time falling asleep, then you might want to watch that podcast, but she… she recommend backing it up at 3.
10:30:27 But, I mean, if it doesn't bother you, then that's totally up to you.
10:30:32 It… for the purposes of the snacking. It could be a swap. If it's something that's gonna affect your sleep, you might want to decide on something else.
10:30:41 Let's see… what if I don't like teaser lattes? I'm sorry, I'm sorry you don't have to, you don't have to, it's just an option.
10:30:48 It was an option if you want to try it. Uh, I like the tea and latte. I don't like the chai latte. I don't like coffee. I love that smell, but…
10:30:58 Um, which is kind of, I think, maybe the candle. You could light the candle if you… if you were, like, I'm not doing that.
10:31:04 Or we talked about those waters, half a water or something.
10:31:07 Um, the point is to create a vibe, and some… some type of a swap, so that you're not eating instead.
10:31:15 Uh, so you could do whatever you like with that, but you do not have to have teaser lattes. Uh, the point is to stay away from the snacking at nighttime when you're not hungry. These are just options.
10:31:26 Let me know what you do like, and what you think.
10:31:28 Might help you, what you'd like to try. Um, let's see, how… how do I know if I need more protein?
10:31:35 That would be something that you could talk to your doctor about, for sure, but a general, um, kind of idea. So, with menopause, perimenopause.
10:31:45 Those women, um, me. The, um, I don't know, uh, the age of you, but maybe you, right? So, um, if…
10:31:53 You are in that age group. Our muscles start to deteriorate as we age, and so the.
10:32:00 Protein, higher levels of protein are going to be. Um, something that… helps you save your muscle. Lifting weights will, too.
10:32:08 And then medication users, weight loss medication users, it's even more critical, because.
10:32:15 You're losing weight kind of rapidly. And so this can happen even if you're just in a high-calorie deficit.
10:32:20 But when you are losing weight rapidly, your body's getting that.
10:32:25 Nutrient from the fastest thing it can. And if you're not feeding it.
10:32:29 Then if that's great, we're… I mean, you are feeding yourself, don't let me mix that up, but… If you're not feeding yourself that excesses anymore, then it starts looking for somewhere else to get it. And we would love for it to only take it from the fat on our body. I feel like I say this often, so I might have.
10:32:44 Said this in one of our other days already, but we wanted to take it off of the fat of our body, of course, but the muscle mass breaks down faster.
10:32:53 To get, I think it's the glucagon or something out of… whatever, glucogen something out of our, um, muscles. So, it will break down our muscles. Uh, you'll have your hair fall out.
10:33:03 Uh, some people will say they got really thin hair or lost hair, and loose muscles. So.
10:33:08 That is some of the importance of protein. So, to know if you need enough protein, are you… Um, losing muscle mass. So, I am a big, uh…
10:33:19 Recommender of those scales that you stand on, and then they tell you your body fat percent, your body muscle mass, all that. I have a Renfo, R-E-N-P-H-O, I got it off of Amazon, it was, like, $40, but… It has the metal pads on there.
10:33:34 And you stand on it, and it just puts it right to your phone, and it tells you what your body fat percent is, what your muscle mass percent is, and what your muscle mass weight is.
10:33:44 And so, as you lose weight, especially on those medications, but just anyone, keep an eye on what are you losing.
10:33:51 We don't want to lose all the muscle, we want to lose the fat. And so.
10:33:55 We would slow that down a little bit, and we would add protein. And so… Dietitians, I'm sure you can Google that very quickly. There's lots of information out there. Dietitians in the past have said, like, you need this much, and that's.
10:34:08 The recommended daily allowance. Of protein. But now, there's lots of information coming out that menopause, perimenopause, and people who are losing weight.
10:34:20 It's kind of more beneficial to have. 100 grams of protein or more. So, I can't quote you for sure how much you specifically need.
10:34:28 That would be something to talk to your doctor or a dietitian about.
10:34:32 But to know if you're not getting enough, is your hair falling out?
10:34:36 Are you losing your muscle mass? Um, and if you're not.
10:34:40 You might not need more protein, but if you are, definitely.
10:34:43 And, uh, if you're in that menopausal age, then you might want to think about it, too.
10:34:49 And so, um, that would be some guidelines to help you figure out what you want to do about protein.
10:34:56 Let's see what else. Isn't this just replacing food with another habit?
10:35:01 It is. It's called habit swapping, and so, um, we habit pair.
10:35:06 And we have it swap. And so, sometimes when we have a habit that we don't like.
10:35:12 Unless… instead of just trying to cut ourselves off cold turkey.
10:35:16 Then we swap habits. And so, if you were a smoker, and you now turned to, you know, chewing gum, or.
10:35:25 Having a, um… what are those, hard candies to suck on. It's better than the smoking, right? And then, as you are not so tied to wanting that anymore, and you've developed a new habit, you can up-level your habit again and again and again.
10:35:38 It's up to you. Um, it doesn't have to be this specific habit, but yes, it's.
10:35:44 Absolutely swapping out one habit. With another. And so, you'd want to make sure that you're not…
10:35:51 Putting a bunch of stuff in. So, like, you're not gonna have a bunch of fruity alcohol drinks.
10:35:55 Um, in place of your food, because that's… Gonna just put more calories in your body. I don't count calories with my clients, typically, but…
10:36:05 It makes sense that if we're trying to get away from.
10:36:09 Snacks when we're not hungry. Let's not replace it with something that's high calorie, that's like the snack.
10:36:15 So, AT is different, a water is different. Um, I use the protein drinks, because that's part of my nutritional daily allotment, and so I just…
10:36:27 Save mine for the evening, and then that way my hands are busy with something.
10:36:31 So, yeah, um, mentioning that, if your hands are busy with something, then you're probably not eating.
10:36:37 Some of my habits used to be to keep lotion next to the chair where I'd sit when.
10:36:41 That chair used to be my eating chair, right? I would sit there, watch TV, and so if I was putting lotion on, I probably wasn't going to be putting lotioned hands.
10:36:50 With food in my mouth. And so, yeah, you're just finding different swaps for habits.
10:36:55 That work for you. Uh, is there any other questions? Let me see… I think we're good. So, this is exactly what I do inside the program. We create simple swaps that feel good and help you stay consistent. So, I don't want you to deprive yourself. No restriction that's, like, hard and unbearable, where you're not going to be able to.
10:37:15 To have things that you like. Just doable changes. And the more simple it is, the more likely you're gonna keep doing it.
10:37:22 And be consistent with it. That is the point. So, uh, today is day 3 of the challenge. Tonight, I want you to find something.
10:37:32 To swap it with. Your nighttime snacking. Do you want a drink?
10:37:36 Do you want to have a cozy blanket? Like, what is it you want? I'm not gonna make you have a drink if you don't want to, because I think a couple of you said you don't like… any of my recommendations for water or latte or tea.
10:37:46 Um, but whatever you want, let's find something that you can swap it with.
10:37:51 And if you want to chew gum, I guess do that. Do what makes you feel good, but find something that you can swap that nighttime eating with tonight.
10:37:59 Uh, and notice, see if that urge starts to quiet down. It's gonna shift the focus away from the food when you are giving yourself something else, instead of just taking away.
10:38:10 That's the point. I start my new, uh, success program with, uh, group coaching.
10:38:16 On Monday, it's called the… it's a 12-week group coaching program where we will.
10:38:21 Dive into all the habits, keeping them super simple. I do not want you to feel deprived. Hear me when I say that. We are not taking all your favorite things away from you.
10:38:29 We are figuring out how to have them. And have them fit into your life. Your busy life, your fun life, whatever you have, I want those habits to fit into that.
10:38:39 So that you'll be able to just keep doing them. If you are dreading having to do the things to lose weight, in the past it was the restrictive diets, right?
10:38:49 You can't wait until you don't have to do it anymore, and as soon as you stop doing it, the weight's gonna come back.
10:38:54 So I want to make sure that you feel like it's something that you could do forever.
10:38:59 That being said, it starts Monday, so you might want to hurry up and get signed up. Go to CoachingCARA.com forward slash.
10:39:06 Forward slash success. I'll get that all out. And if today is your first day seeing one of these videos, know that it's Day 3 of a 5-day challenge, so there's 2 days before.
10:39:18 That you can go back and watch, and then there'll be two days the next day… next two days after. So, I'll see you tomorrow! Bye!
