Mike Millner shares his inspiring weight loss journey, losing over 100 pounds and keeping it off for over a decade. After struggling with unhealthy habits in college, Mike found success through strength training and guidance from a mentor who encouraged him to become a personal trainer. His story highlights the importance of finding a sustainable approach and having a supportive community.

Martin and Mike discuss the importance of addressing the psychology and habits behind our relationship with food, rather than just tracking macros or following fad diets. True, lasting change comes from shifting one's identity and making nutrition feel automatic, not relying on temporary approaches. They emphasise the need for an identity shift, seeing oneself as a fit, healthy person, rather than just trying to lose weight temporarily.

Habits and behaviours stem from one's core identity, and permanent change comes from embracing a new sense of self. The speakers advocate for a holistic, lifestyle-focused approach to weight management and metabolism, focusing on sustainable habits that can be maintained long-term while still achieving goals. The key is to focus on the process, not just the outcome.

Managing stress is also crucial for a healthy metabolism. While acute stressors like exercise can be positive, chronic stress from poor diet, sedentary lifestyle, or emotional factors can be detrimental. Finding balance through quality foods, movement, and emotional management is key.

00:00:01 - From Overweight to Healthy: My Fitness Journey

00:02:56 - From Yo-Yo Dieting to Sustainable Nutrition

00:05:18 - From PT to Nutrition Mastery: A Personal Journey

00:06:52 - Shifting Identity for Lasting Lifestyle Change

00:10:15 - The Importance of Sustainable Lifestyle Changes

00:12:55 - Optimising Metabolism: Nutrition, Activity, and Stress

00:15:26 - Managing Chronic Stress for Metabolic Health

00:18:37 - Developing a Healthy Relationship with All Foods

00:20:50 - Empowering Nutrition: Focus on Adding Before Subtracting

00:23:21 - Assess Your Starting Point for Transformation

00:25:47 - Optimising Daily Routines and Reducing Stress

00:28:23 - Sustaining Lifestyle Changes: Simplicity and Probability

00:30:36 - The Importance of Building a Solid Foundation

00:32:11 - Tracking Macros: A Useful Tool for Weight Loss

00:35:39 - The Power of Food Tracking for Weight Loss

00:37:31 - Tracking Habits Improve Mindful Eating

00:39:08 - Macros for the Average Person

00:41:49 - Personalised Neurotype Training for Behaviour Change

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