Episode 262: Weightloss Q&A

Corinne Crabtree:

Hi, I’m Corinne. After a lifetime of obesity, being bullied for being the fattest kid in the class and losing and gaining weight like it was my job, I finally got my shit together and I lost 100 pounds. Each week I’ll teach you no bullshit weight loss advice you can use to overcome battle with weight. I keep it simple. You’ll learn how to quit eating and thinking like an asshole. You stop that, and weight loss becomes easy. My goal is to help you lose weight the way you want to live your life. If you are ready to figure out weight loss, then let’s go.

Corinne Crabtree:

Hello, everyone. We are going to get started. So if you are new here and you don’t know who I am, I am Corinne Crabtree. I am the host of the Losing 100 Pounds podcast and the creator, founder, CEO of the No BS Weightloss Program. And what we do today on the third, is this the second, third Tuesday? Let’s see. Let’s count it up. One, two, third Tuesday of every month at 10:00 AM Central Time I go live. I answer weight loss questions. I talk about weight loss, but I do it from a different perspective. So here’s what we don’t do here. Don’t ask me about calories. Don’t ask me about macros. Don’t ask me about what foods are good and bad. That is all bullshit. We do not do bullshit dieting around here.

Corinne Crabtree:

Here’s what we do, we work on figuring out how to make our own fucking decisions when it’s coming to food, we learn how to eat according to our body. Not according to our fears, not according to old diet rules, not according to a bunch of overwhelming bullshit. We do a lot of work here on making sure that the next time you try to lose weight, that you are learning how to do things when you don’t want to, because that’s why most diets fail. Nobody’s out there teaching us how to do things when we don’t want to. They’re just telling us what to do and expecting us to just figure that shit out. And if a meal plan is all you needed, we’d all be thin. There’s a bajillion on the internet. If a calorie range is all we needed, guess what? We’d all be thin. There’s a bajillion calorie apps out there on the internet. Points. If all you needed was to get your macros in alignment, guess what? We’d all be thin. That shit doesn’t work if your mindset isn’t working first.

Corinne Crabtree:

If you’re trying to do all that stuff and telling yourself day in and day out, all the reasons why you can’t lose weight, all the reasons why you’re a failure, all the reasons why it’s hard, if you bring to the table, all of your excuses, if you think what you want in the moment is more important than what you want long-term, well, guess what? None of that shit’s ever going to work. So we got to unwrap all that bullshit first. And that is why I have the No BS Weightloss Program, because we unwrap all the bullshit that has been keeping us overweight for our entire life.

Corinne Crabtree:

So here’s the other thing you got to know about this, this Facebook Live, you get to ask questions, but you better fucking like swearing. I’m just going to tell you right now, if you don’t like swearing, leave. Don’t be sitting there commenting about my mouth. Don’t be sitting there saying, I’d reach more people if I didn’t cuss. Guess what? There are people out there that like cussing and they come in here and I reach them because of that. So if you don’t like cussing, there are great people out there right now in the coaching weight loss industry who can help you. I suggest you go find them. But for the rest of you, here’s what we do. There’s a few rules when it comes to my Facebook Lives.

Corinne Crabtree:

Number one, when I cuss you drink water. You’re going to stay hydrated. Because one of my basics to weight loss is, if you ain’t fucking drinking your water, why the hell are you worried about what foods are good and bad? Water is fundamental. Water is a foundation. Water is a basic of life. Your ass can go 30 days without eating, your ass can only go three without water. If that doesn’t tell you that water is more important than what you’re putting in your fucking mouth, that should. So number one, when I swear you drink, and that will get you hydrated today. Because most of you will be sufficiently hydrated by the time we get done.

Corinne Crabtree:

Number two, if you have followed me for any length of time, you know that there is a rule, you do not come to these lives and you do not come here if you have not decided what you’re going to eat for the rest of the day. So for my no BS women, get out your planner, fill it out. You don’t get to come to class. You don’t get to come to lives. You don’t get to listen to replay. You don’t get to listen to shit unless you’ve got your food written down for the day. One of the things that I teach inside of No BS is, I don’t give a damn what you put on your plan. It should be foods you like, it should feel very doable, it should be respecting your tastes. It should be respecting your goals. It should respect your body and what it can tolerate and what it can’t.

Corinne Crabtree:

But we don’t learn new stuff until we’re doing the basic shit first. So get your plan made. If you are not No BS woman, get out that piece of paper, right on there, breakfast, lunch, and dinner. What do you want to eat today? Last thing anybody needs to do today is to come into a Facebook Live be like, “Oh, she’s talking to me. Oh, this is all the things.” And then take your ass to dinner after a stressful day, standing in front of the desert of your refrigerator and hoping that you’ll make a good choice at 8:00 AM you wanted to lose weight? No. 5:00 PM Corinne don’t give a fuck what she weighed in the morning. 5:00 PM Corinne don’t give a fuck about her goal to lose some weight one day. You know what 5:00 PM Corinne only cares about? How to relax from the goddamn day. That’s what 5:00 PM Corinne thinks about.

Corinne Crabtree:

And she’s the last person that needs to be standing in front of a refrigerator with plenty of options, trying to make a good decision. She’s trying to make a quick decision. She’s trying to make an emotional decision. She’s trying to feel better. She’s trying to relax. She ain’t got the same goals as 8:00 AM Corinne. So don’t set her up for failure by not allowing you to make the decisions for her. So we’re going to make our plans.

Corinne Crabtree:

All right. Here’s how we roll today. Sorry, I got my fake eyelashes and they’re coming out. They get redone next week. We’re at the tail end of my lashes and that means they’re going to twisty and fall out. All right. So here’s what we’re going to do today. I want to answer some questions. So all you need to do is type in hashtag ask inside the comments. My team is going to be giving me the questions over inside of our group. So please make sure that you do that.

Corinne Crabtree:

Now, last thing I want to let everybody know, on this Facebook page, the name is changing. Nothing’s really changing other than if you have been around for a minute, you know that we used to be called Phit-N-Phat back in the day. When I first started my weight loss business, 15 years ago, I was dressed in camo, pink camo, usually. And I had bedazzled everywhere. I also, it was P-H-I-T-N-P-H-A-T. It turned about, seven or eight years into PNP Tribe, of which I got a tattoo of. And then I decided a while back that I really wanted us to be the No BS Weightloss. Because our course was called No BS, and it really said exactly how I feel. I do not want women doing bullshit diets anymore. I do not want women buying into bullshit that’s been told to them about what they can and can’t eat, what their body shouldn’t and shouldn’t look like, at what age for some reason weight loss just stops magically. I just don’t want us buying into bullshit anymore. And there’s plenty of it out there, for us to watch out for.

Corinne Crabtree:

So this page is going to be updated, to be called, Losing 100 Pounds. Hang on, I’m going to have to text my husband to bring me something to drink. Woo. So we are going to be called Losing 100 Pounds. And that’s the same as the podcast. So if you are a podcast listener, it will now all make sense. When you come to this page, this is the business page. It is all about losing 100 pounds. So for my members, if you are ever trying to figure out, “Am I in the private group?” Or, “Am I on Corrine’s public page?” Before you answer things, because sometimes you all get a little confused, you will see that we are going to be in the private group, No BS Women. Anything public will be Losing 100 Pounds. So it’s just to make sure that everything is good to go. All right.

Corinne Crabtree:

Now, the other thing I want to tell you is a lot of you are wondering about the free course, cannot take it because you’re brand new. Make sure you go to nobsfreecourse.com. I have a free course that will teach you a lot about the stuff. So I know a lot of you come to this Facebook Q&A, you are brand new to me. You have never heard of me. You’re wondering, “Who the fuck is this Corrine chick? She just popped up in my Facebook watch.” If you’ll just go to nobsfreecourse.com, you can sign up for my free course. People in the comments, will you tell them if you’ve taken the free course and tell them why it’s so great. Just drop a nugget in there about why it’s so great. All right.

Corinne Crabtree:

Let’s go to questions. Can your plan help with menopause weight? I have really tried everything. All right. If you are in the comments and you are one of my women who have lost weight right before menopause, perimenopause, during menopause, after menopause, will you please just drop a nugget in there and tell them, yes? This is the thing, I’ll just give you the short version on menopause. A lot of people are told by doctors and by Google that at a certain age, you can’t lose weight anymore. It will be impossible. So we hear all of that. And then this is what we think, “Oh, no, it’s over for me. Why bother this? I might as well eat this. Who gives a fuck? It’s not going to work anyway.”

Corinne Crabtree:

If you are willing to cut out all of your fuck it eating because you’re in menopause, most of you will lose weight. I have yet to meet someone in menopause who has joined my group, that when we are talking about things and I’m like, “All right. So tell me how this is how menopause’s fault.” And they’ll try to explain. I’m like, “All right. So tell me about your overeating. Are you eating past enough?” “Well, sometimes, yeah.” “Are you blowing it on the weekends?” “Well, yeah, after I weigh in and nothing happens, I just eat my face off for a day.” I’m like, “All right. Before menopause becomes your biggest enemy, how about we start eating like we would like to lose weight? And we stop all the eating where we feel sorry for ourselves because of our age, because we’re in menopause. We stop our frustration eating. We stop our, I need to relax eating.”

Corinne Crabtree:

When you take away all of that, if you are not losing weight then, I am more than happy to go through any food log you want me to. But I have yet to meet someone who will tell me that they have truly been doing all the things they have no fuck it eating. And they’re really listening to their body, which means that if they’re hungry, they eat. If they’re not hungry, they put the fucking fork down.

Corinne Crabtree:

When you clean up all of that first, then you’re left with, if you really have a hormonal problem. What I watch most people do though, is sit around blaming menopause while they’re pity eating themselves to death. And they wondered why they’re staying so frustrated and wonder why they’re losing and gaining the same five pounds over and over again. They’ll lose five, they’ll say they can’t lose weight. But no, what’s really true is they can lose like five or 10 pounds. And then when they lose five or 10 pounds, they let their foot off the gas. They sit there and do reward eating. And then when the scale goes back up and for some reason they call that menopause, you know what I call that? Reward eating, emotional eating, fuck it, eating. Let’s clean that shit up first, before we start blaming menopause. All right.

Corinne Crabtree:

I had to clean my glasses. Corrine’s got to be able to see. I am a new, No BS woman. Welcome to the family. I have four kids, ages five through 12 and a full-time job and a husband who works a lot. What new thoughts should I think instead of, I don’t have any help. It’s all on me. I wish I just had a break. Will you break it down into three different thoughts? So that’s one long sentence. And what you need is three challenges to it. First of all, I would just write in your journaling, is it true that you don’t have any help? So the four kids and the husband and where you work, no one ever helps you. The first thing we always have to do is poke holes in our brain story. It’s real easy to be a martyr.

Corinne Crabtree:

When we think, I don’t have any help, there’s some payoff there. Because on the inside it’s like, “And I’m also the one that gets it all done.” You have to think about this a lot. And you think about society. A lot of us want to sit around and tell everybody the woos of our life, “I’m so busy.” And then the next thing you know, women are sitting around in a big ass kumbaya, having a pissing contest over whose life is more hectic and busy. You go to any school and you talk to a group of moms, it is a pissing contest. No one is sitting around going like, “You all, before we all start talking, can I just tell you about my greatness? Can I tell you all how blessed I am? And the gratitude that I have for my life?” Nobody’s sitting around having that kumbaya, we’re all sitting around doing this other shit. So number one is we break it down into three.

Corinne Crabtree:

First of all, you have to challenge your brain. Do you truly have no help? Or do you sometimes just think that because you’re doing a lot? So that’s the first thing. And somebody must be sitting around offended, get the fuck out. If you don’t like cussing and yelling, guess what? This is a free fucking Facebook Live. You don’t need to be here. Go. Scroll. Most of you all that are on Facebook are really good at using it. So learn how to change the channel if you don’t like it. It’s my channel. All right.

Corinne Crabtree:

Second thought, it’s all on me. Again, is that true? Is it all on you? Or sometimes you just feel that way and so your brain repeats it all the time? And that’s one of the things that we want to challenge. The third part, I wish I just had a break. Do you never get a break? Do you actually schedule breaks? Are you willing to ask for help? Are you asking for help? This is another piece that comes in with all of this. Is that very often, I just wish I had a break, but then here’s what other people will say, “Here’s what we’ll do.” Well, I don’t want to ask people about taking a break because I don’t want to put them out. Okay. Then it’s not that you wish you had a break. You could get one, but it’s going to require you to quit thinking you’re putting people out. It’s going to require you to go and ask for it, maybe feel guilty, but you have to decide, do you truly want a break? Do you want to break more than you want to sit around feeling guilty?

Corinne Crabtree:

Now for all of you, I just want to say this as women, one of the things that we need to pay attention to is we think some really shady, shady shit about asking for help. And then we end up feeling like everything’s on us. Not because it truly is, but because we have been taught and socialized that we need to do more, that we need to not only be the hot wife, but we also should have hot meals and we should go do a hot 40 hours at work too. Society has really done a number on all of us.

Corinne Crabtree:

So one of the things that you just want to tell yourself in these situations is it is very normal as a woman to have guilt or feel weird about asking for help. But that’s just because of society’s narrative. What’s truly weird, and what’s truly strange is when we are trying to do more than we actually have emotional and physical capacity to do. That’s actually weird. So just thinking about, when you look at this sentence, rather than just trying to feel better about a life that you really believe, where you’re maybe the solo artist of it and having to keep it all together, is to start looking at what am I not doing to help myself here? Am I willing to ask for help? Am I asking for enough help? You got kids, what? Five through 12. Am I making sure that they’re responsible for their part? Or am I overdoing for them? So it’s just some things to think about.

Corinne Crabtree:

Can I really use Crystal Light in my 60 ounces of water a day? All 64. I feel like I’m cheating. Well, I use Extend, which is like another version of a Crystal Light. And this is all I drink. I mean, sometimes I drink some natural water, but most of the time I drink three of these. So this is just a liter of water, and we take about half a scoop of Extend for each bottle and then we just shake it up. And I drink three of these, my husband drinks five of them a day.

Corinne Crabtree:

How important are calories when meal planning? Not at all. You know what’s the most important thing when it comes to planting your meals? Your body calorie counters do not know anything, but your body does. Your body knows if food feels good in it or not, your body knows when it’s had enough, it starts giving you warning signs. If you go too far, it gives you heartburn. It makes you burp. It gives you gas later. If you’re eating things that don’t agree with you. Your body will also tell you when you’re hungry. Sometimes it takes a little while for you to get used to the signals, but they’re there. It will give you a headache sometimes. Sometimes you’ll feel, like for me, when I’m starting to get hungry, I get low on energy. Some people their stomach growls, some people they don’t. But your body is more important than calories ever will be.

Corinne Crabtree:

What do I do about my slow metabolism? I know have wrecked myself with yo-yo dieting. Most people don’t have a slow metabolism. That is something the diet industry has pumped out in order to get a lot of articles read, a lot of products bought, a lot of diets followed and stuff. Here’s what I always think about slow metabolism, unless you’ve been tested by a doctor and they can exactly tell you, I would never think that. Here’s why, every time you think, “I have a slow metabolism because of yo-yo dieting,” you automatically feel defeated. You feel like shit. And when we’re trying to do better for ourselves, it’s really hard when we’re walking around choosing thoughts about our abilities that are defeating and feel like shit.

Corinne Crabtree:

So I would just never even think about it. Rather than saying what I do about my slow metabolism, I would be asking myself, what’s the best way to take care of myself today so that I can reach my goals? You could also do that. What could I be doing today to give my body more energy? What could I be eating today that boosts my energy levels? Much better way to think. And you could also add to the end of it, because I am done with the yo-yo diet. I will not be doing that anymore. I am now on a lifelong mission to figure out how to eat like fucking a normal person. If you take my free course, nobsfreecourse.com, guess what? Go on over there. Take the free course.

Corinne Crabtree:

One time I’m going to talk about slow metabolisms, because I just don’t believe that is the majority of people’s problems. People’s problems are eating because they keep thinking they have a slow metabolism. Yo-yoing on diets because they keep thinking their metabolism’s broken or their body’s not good enough. And then making themselves feel terrible about the way they talk to themselves and then ending up eating because they feel terrible about themselves. But it’s nothing to do with metabolism. That has everything to do with mental work.

Corinne Crabtree:

Can alcohol be added to my daily plan? Sure. I just want you writing it down. That’s all I want. My members, we have a mindful drinking course. So if you want to be adding the alcohol when you’re done with the No BS Weightloss course, if you really to be thinking about, how am I going to add in alcohol? Or how do I incorporate it at a level that’s going to work for weight loss? Then your next step would be to take the mindful drinking course.

Corinne Crabtree:

I’m getting pretty good at knowing when I’m actually hungry, but having a hard time with enough. Any tips for knowing when I have hit enough? First of all, if you’re a No BS woman, in module one of no BS, there is a cheat sheet that will give you all the signals for enough, that we’ve collected from our members. So you have a whole cheat sheet for all of that. If you are a member and you still want to know even more, maybe you want a crowdsource, I would advise you to go our private Facebook group and ask the thousands of women that have done this before you, who have hit their signals and stuff, they will be happy to give you their personal opinions and their personal stuff.

Corinne Crabtree:

But any tips for knowing when I hit enough. It’s really all about paying attention. So for all of you who are not a No BS woman, the best advice I have you is to do this, we have some podcasts where on Losing 100 Pounds that Kathy and I have talked about it. So you can go and find those. And you can listen to those where I have already answered this question several times. But the short of it is, at the base is you’ve got to slow down your eating. When it comes too enough, especially for people who have a hard time knowing when they’ve hit enough, they’re usually faster eaters. It doesn’t mean you have… If you’re like, I used to be a gobbler. In my family, we joke because my mom and my brother, we always say that they eat like they’re in jail and they’re afraid someone’s going to come and take their plate, steal it from them. So they eat fast and guarded.

Corinne Crabtree:

Well, I used to think I ate slow until my son who takes about an hour to two, to eat one meal. He loves to just walk and talk and he gets distracted. He comes back to it and that kind of thing. So one of the best ways to figure out your enough signals is to deliberately, for a month, eat way slower than you think you need to. It should be really uncomfortable. You should be sitting there wanting to eat faster, you should be sitting there catching yourself eating faster and having to say, “Whoop, I’m supposed to slow down. Whoop, I’m supposed to slow down.” And you should do that long enough to where the slower you eat, the more you have the ability to think “What’s going on in my stomach? What is going on in my chest? How does my throat feel?” You start noticing more signals that way.

Corinne Crabtree:

I left my planner at home, are sticky notes okay? Yes. I don’t care if you write it on your forehead. I just want you writing it down every single day. At least write down your food.

Corinne Crabtree:

I’m a new No BS woman. I am going through chemo and sometimes I don’t feel like eating. Is it okay to have a protein shake instead eating? Of course. So this is one of those situations. So this, she’s going through chemo. This applies for anybody that’s had surgery, maybe you’re sick, you’ve got cold. All sorts of… I had strep throat not too long ago. During those times, we just do the best we can. It’s more about being intentional. So for you, you’re going to be doing chemo and that’s going to kill your appetite. And so your body, this is where we have to understand that we’re still going to listen to our body. What we’re going to listen to is that, right now it’s being altered externally. And so our body might have a hard time communicating with us.

Corinne Crabtree:

So what we want to do is just think really intentionally and think about, all right, if we weren’t going through chemo, what would we need? And what can I do for myself? And then you make plans around that. That’s still you thinking about your body. The real key is the thinking part. And that’s what most people miss in dieting. When you are doing Weight Watchers, Noom and Keto and Whole30s and all the hosts of other ones, they don’t teach you a lot about being very intentional in thinking about what you’re doing, figuring out why, really coming at it from a place of, “What can I do?” All right.

Corinne Crabtree:

I don’t know who’s here, but you all, I appreciate all my people. If you don’t like my message read between the lines. That’s where the door is. You can move along. I don’t change for no fucking body, including randos on the internet who are listening to a free Facebook Live. If I won’t change for my husband, I can guaranfuckingtee you I ain’t changing for nobody else, no matter what you put in the comments. Bye. All right.

Corinne Crabtree:

Back to business. Does weight loss really stall with weight lifting? I have 20 pounds left to lose, but now I feel I need to tone up and I’m worried about stalling losses. It doesn’t stall fat loss, but it can stall scale loss for a few weeks. So let me explain. When you lift weights, you are shredding your muscles, okay? When your muscles have lots and lots of little holes, I want you to think about a sponge, when it’s dry… So you’re basically taking a muscle and then you’re going to make it like a dry sponge. It’s going to have tons and tons of holes. Then when you drink water, it’s going to fill every hole with water. That sponge now weighs more. That sponge now weighs more because water has entered it. Just like in your muscles, water has now entered your muscles. When muscles are torn down through strength training, they have to have water and a lot of it, to repair and come back leaner and to come back stronger, so that your lifts get better and your muscles get tighter and your muscles get more sculpted.

Corinne Crabtree:

For a few weeks, when you first start lifting weights, you’re going to shred your muscles like fucking bat shit craziness. That’s the way it goes down. And so you’re going to retain a lot of water. As you keep lifting weights, though, it gets harder and harder and harder to have the same amount of damage to your muscle. So then you start retaining less and less water. Most people freak out the first three weeks, if your eating is on point, if you’re eating to enough, waiting for your hunger, if you’re doing everything the same, except you’ve now added in strength training, you have to quit relying on the scale for validation that you’re doing things correctly. All of you. There is only one place in the entire world that we get validated. We do not get validated from the scale. We do not get validated from other people. We get validated for parking. That’s it. If you want some validation, go park downtown at a hotel where they will validate your parking. Otherwise quit looking for it. It’s a hoser. It’s not going to do anything for you.

Corinne Crabtree:

So you want to make sure that you remember for three or four weeks, scale’s going to do a rollercoaster act. Even me, I’ve been lifting for like 15 years now. If I do a big leg day, I can guarantee you the scale will be up two to three pounds for two or three days, because I will do a big leg day. I won’t be able to walk hardly. I will be really sore and I will drink a lot of water. But just because I went to the gym on Monday and I ate the same for a week, and on Tuesday and Wednesday, the scale’s up, that does not mean I’m like, “Oh, no, I’m getting fat.” No. It means I did a good job in the gym. So I should continue to fuel myself. I should continue to hydrate myself. I should keep going. You all put too much emphasis on what the scale’s doing and not near enough emphasis on your consistency and what you’re actually doing. The scale is the reflection of what you’ve done. That’s it.

Corinne Crabtree:

And sometimes it goes up when you’re doing all the right things, because it’s a reflection of doing the right things, like lifting some weights, drinking your water and eating on plan. Sometimes it goes up because of hormones. Sometimes it goes up because you’re eating because you’re in menopause. Every now and then that scale’s going to go up if you’re fucking eating all the time, because you’re sitting around obsessed about menopause and eating over it. So the way that I teach my women is scale is going to happen. It is your trigger to go and look at, what did you do this week? And does that make sense? How can I make it make sense? And if I donkey ate during the week, I don’t need to beat myself up for the scale going up. I need to realize, oh, yeah, when I continue to eat over menopause, when I continue to unwind every night with wine, instead of figuring out how to truly love myself, when I’m eating on the weekends because I’m pissed because the scale goes up, makes sense that I keep gaining and losing the same few pounds. That’s how it works.

Corinne Crabtree:

How do you visit family and they try to please you with food? Visiting family don’t want to be ungrateful, but I don’t want to overdo it. Well, ungrateful would be this, this is what a lot of you all do. Let’s say I go to see my mama and she wants to make me all the things I love. And I walk in and I look at her and be like, “Bitch, I told you that I don’t eat these foods.” That would be ungrateful. You walking in and being a total dick or an asshat, that would be ungrateful. But you walking in and them giving you food out of love is not a problem until you have thoughts about it.

Corinne Crabtree:

You could easily say, “Hey, I’ve been doing this new plan. I really appreciate you made these things for me, but I’m really trying to take care of myself. Is there anything that I could tell you about my new plan that you and I could make?” Because if they want to please you with food, tell them what foods will please you. That’s another thing. It’s like before you go, tell them what’s up. Don’t be demanding. Don’t be an asshole. Just say, “I could really use your support. One of the things that I know about you is that you’re a good cook. And when I come, you always make delicious foods and I’m working on taking better care of myself. Here are some things, do you think you could make them? Could we switch things up? Here are some of the foods that I’m not eating right now because I’m doing this other thing.”

Corinne Crabtree:

And the other thing you could do is tell them, “If you’re going to make my favorites, here’s what I really want so that I can plan for them. Because when I have it, I want to truly enjoy it.” It’s all about the mindset you go into it with.

Corinne Crabtree:

Can you share some examples of your depression protocol? If you are No BS woman, we actually have that inside of No BS. It’s in module four and I forget the name of the unit, but there are different what to do when you’re sick, what to do when you’re depressed, what to do when you’re on your period, we’ve already given you all that stuff. So if you’re a No BS woman, you can go over there. For me, my depression protocol has very little to do with food. When I wake up and I know it’s one of those days, there’s three requirements out of Corrine for the day. I must get out of my bed. I’m not allowed to lay in my bed all day because if I lay in my bed all day, that usually can turn into three or four and I don’t want to do that. And I just know for me that that’s just a personal boundary that I’ve set. I know what my typical triggers are, that keeps me stuck in a rut. And so I look for early indicators that I could be setting myself up for days and days of having a hard time restarting my engines when I’m depressed.

Corinne Crabtree:

So let’s get a… I also must take a shower. That is another thing that I’ve noticed over since 17. Well, I’ve had depression issues since… First diagnosed at 16, but probably starting when I was about 14, I would say. Because there was a lead up to that. But anyway, I wouldn’t want to shower. I could go two and three days without taking a shower. For some reason, being stinky and being gross for some reason, feels like a comfortable whoopy. So I take a shower. That’s another one of my boundary things.

Corinne Crabtree:

The third thing is, is I don’t go back to bed. So if I want to sleep all day on the couch, if I want to do nothing for the day, whatever, that’s all on the table. That is all good self care. Knowing my limits, it’s good self care. But for me personally, get out of the bed, get a shower and brush my teeth and relocate my ass somewhere else in the house. Just get out of the bed. When I was suffering with depression so bad, the bed was just a sand trap for me. I mean, if I got in there, I barely could get out. So I know for me, moving locations and changing locations is everything.

Corinne Crabtree:

Everything else is where I’m just meeting myself where I’m at. For me, my depression protocol is so not about the food, it’s more about making sure that I don’t slip into old habits that I could stay in. And so for some of you, you may want to have some food protocols. You may want to make sure you eat. For me sometimes when I’m depressed, I won’t want to eat. I just won’t. And then when I start easing out of it, then I want to eat the house. And so for me, it’s more about just making sure that I do eat a little bit, but basically when it comes to depression protocol, it’s really thinking about what are my habits, what are my patterns and what can I do and set up for myself that will help me.

Corinne Crabtree:

Let’s see. New March baby here. Need some guidance in getting enough sleep. I sleep in four hour blocks since menopause. I love you and ecstatic that I found you. Thank you. I’m so glad there are those of you who love my foul ass mouth and my yelling ways. So there are plenty of you. All right. So March baby, one of the things I wouldn’t worry about so much is if you’re getting four hour blocks, that’s okay. Just try to get what you can. That’s the main thing, one of the things I’m working on right now is we are actually starting this tonight. I’m going to be eating dinner no later than 6:00 PM.

Corinne Crabtree:

I have noticed I wear what’s called an Oura Ring, O-U-R-A. I don’t get anything from this. I like the ring, but it tracks my sleep. It tracks my recovery. It tells me all kinds of things about what’s going on internally. And one of the things that I’ve noticed is I don’t get deep sleep. That is the restorative sleep that helps your immune system, organizing your brain, recovers your body and stuff. And I’ve been talking a lot lately about how tired I am, even though get over eight hours of sleep at night. So I am going to start no more eating after 6:00 PM because studies show that if you eat within two hours of when you go to bed, your heart rate spikes and you can’t get into deep sleep realm. Deep sleep is usually at the first half of the night. So when your heart rate spikes, you’re more likely to miss out on your deep sleep. And I want my deep sleep. I’m going to stop eating at 6:00. This has nothing to do with weight loss, you all. This has everything to do with, can I hack my body into getting into some deep sleep?

Corinne Crabtree:

I am also cutting the TV off. So Chris and I usually watch TV up to a certain point. And then we put the sleep timer on and we fall asleep with the TV on for about 60 minutes after we’ve gone to sleep. We’re also going to, when we’re ready to go to sleep, just turn off the TV so that we don’t have all of that noise going on in order to get some deep sleep. So those are a couple of things you might want to try, just looking for little ways that you can hack a little bit more sleep if you can.

Corinne Crabtree:

I’m finding that my hunger comes at different times during the day. Sometimes 10:00 AM sometimes 8:00 AM. I am in menopause, will this level off afterwards? Or is this normal, or? That’s everybody. Everybody. My whole life I’ve had times where I’ve woke up hungry. Think about a baby. Sometimes babies wake up hungry. And then sometimes we’re wondering why ain’t this baby eating? They don’t want to eat. From the time we’re infants on, guess what? Our body tells us when we’re hungry. That’s not a menopause thing. So you all stop trying to figure out how you’re broken or how menopause has got you jacked up or how you’re not normal. Just listen to your body. Everybody is different. Some people, I’ve got friends… So my best friend, she’s hungry when she wakes up. She eats snacks, and she’s an athlete. And so her body demands a lot more food. Me, there are some days it’s 1:00 or 2:00 in the afternoon before I actually get hungry.

Corinne Crabtree:

The other day I was doing… I got up. I drank my coffee, I got busy. I was doing some stuff, I looked up, it’s like 3:00 and I hadn’t eaten all day. I did not sit there and go, “Oh, my God, something’s wrong with me. I didn’t get hungry until 3:00. I’m probably going to overeat tonight. I was just like, “Oh, today’s one of the days I’m not that hungry. I was more interested in life and what was going on it.” So when I eat, I’m just going to eat like it’s my first meal and that’s going to be great. And if I get hungry again later, great. If not, I know I’ll eat tomorrow because I know my body will tell me if I’m hungry tomorrow.” And guess what? The next day I woke up hungrier. Why? Because the day before I missed some meals, I didn’t think about it. I just ate like normal. And then the next day when my body got hungry early, guess what I did? I ate. And I didn’t think like, “Oh, my God. I’m starting eating so early. I won’t get enough all day.” That’s old diet mentality.

Corinne Crabtree:

Thinking that if you start eating early that somehow you’ve screwed up the whole day, because we’re so used to points and calories. And we only get so many. So a lot of us would try to hold out as long as we could. And then we would start eating because we were like, “All right. I know I’m going to want to eat a lot later. So let me try to hold out.” And then we would wonder why we’d feel so uncontrollable when we would eat because we ignored our body signals all day long. So just feed your body when it’s hungry, it will regulate. Your body is designed to work with you. It is not your enemy. So do not treat it like the enemy. Stop going to war with it every day. Stop arguing with it. Stop treating it like some asshole partner that you want to get rid of.

Corinne Crabtree:

I like to think about this, our bodies love us so much. Billions of tiny cells adore you to the point that if you want to sit on the couch all day long, like this and watch TV, in a few years, when you stand up, you will be like this. Your body loves you so much that it will deform its own spine to support a TV habit, a couch habit. It’s meant to be upright. It’s what it’s supposed to be. But if you want to sit in a curved way, your spine will force itself to adapt, just to support you. And I always think about that. That our body really wants to support us. And all it’s doing is responding to what we keep doing to it.

Corinne Crabtree:

So if you want to eat sugar from the moment you wake up until you go to sleep to where you’re in a sugar carb coma every day, your pancreas will stop functioning to help support your habit. A lot of us think our body’s breaking, when in reality, very often our body is sometimes just responding to how we’ve treated it. So just be very mindful.

Corinne Crabtree:

Now that is not to say that every single time that we get sick or whatever, that we did that to ourselves, some stuff we can’t control. But I will tell you this, I just went to my doctor’s appointment, not too long ago for a physical. And he said, “I like to focus on the two Cs.” And I was like, “What is that?”

Corinne Crabtree:

And he said, “The things you can control. And then I like to highlight the things you can’t, so that you can stop thinking about them.” We can’t control if you get cancer, we can’t control lots of things like that. But what you can do is you can control what you put in your mouth. I just love my doctor, he’s so great. He’s like, “You can control if you’re going to move or not. You can control what you think about and where you put your focus every single day.” And he said, “When you got your mental health and you combine it with your food health and you combine it with your movement health, you have so much control over your life.” But most of us are so worried about these other things that we let go of what we absolutely do have control over. And I don’t want that for you all.

Corinne Crabtree:

Any ideas to help with water retention? Seems to come and go for some reason. I would see a doctor. If you’re having abnormal water retention, I would see your doctor about that. Any tips for ignoring the itch to binge each snacks? I sometimes get this overwhelming urge to just fulfill a craving. If you are a No BS woman, there is a couple of resources for you. So if you will go to, once you’re finished with the No BS Weightloss course, there is a, in the self-study resources, in all the courses that we have available to you all, do Urges 2.0 first, because we address a lot of getting very specific about your urges and very specific about cravings and things like of that. How to handle them.

Corinne Crabtree:

The other course is the one that’s coming out in April, it’s called Trusting Your Body. We are going to be doing a lot of things that cover overwhelming urges. So Urges 2.0 will take what you learned in No BS and dive deeper into figuring out food cravings, temptations, urges and how to sit with them and stuff. And then Trusting Your Body will help you with the whole when it feels compelling, when it feels like too much. So there’s going to be those two pieces. For the rest of you, when it comes to having an overwhelming urge, the best thing that I can tell you to do is start tracking when you have them and coming up with a game plan of how you’ll talk to yourself in those moments.

Corinne Crabtree:

So one of the things that I’m real big on right now is you, and if you are a No BS woman, this past Sunday, I talked to somebody about this in our Sunday coaching call. So if you’ll watch Sunday’s coaching call, you’ll hear me talk to someone about visualizing nighttime urges. She identified a pattern for her next 10 pounds, she’s going to need to not eat at night and not because eating at night’s bad, but she’s only eating at night from stress and from just not wanting to not eat. She’s never hungry. There’s a difference between eating at night when you’re actually hungry and eating at night because you don’t have any other way to emotionally cope. And what we want to do is eradicate no other way to emotionally cope.

Corinne Crabtree:

So if you watch that, I talked to her about, in the beginning, one of the things we have to do is we have to understand where our pattern is. We have to remind ourselves that that’s not a behavior we want to do anymore. And here are the good reasons why, and here are the reasons why we might be doing it. So if I’m doing it to relax, my body is just trying to tell me that I want to relax. So how can I actually truly relax without food? So coming up with those solutions. And then you visualize you wanting the food. So when you’re thinking about you’re wanting to binge eat on snacks, you want to actually visualize yourself wanting it, craving it, looking for it.

Corinne Crabtree:

And then you want to visualize yourself with all the feelings of what it’s going to feel like, and then visualize yourself saying no. And then sitting back down, breathing, whatever you’re going to tell yourself like, “This is going to pass. This won’t take that long. Sometimes I just want to eat, even though I’m not hungry and that’s okay.” And you visualize yourself being calm through it. And then you visualize yourself moving on with the evening or moving on with the day. And then you visualize yourself feeling very proud of yourself. Most people think about visualization work this way, we’re only visualizing the finish line. We’re only visualizing the proud part. I want all of you to get better at visualizing the part that’s actually hard and you being able to go through that and come out on the other side.

Corinne Crabtree:

I use the free course, I write my plan, but often I don’t follow it because I’m not hungry. And sometimes end up eating only once a day. Is this an issue? It’s not an issue. Your body will eventually stabilize. Most people usually get to where they’re going to eat about three times a day. But in the beginning, there’s just times, especially in the beginning, where you’re only going to be hungry once or twice a day because you have all these overeats that are stored in your body as fat and your body is going to want to start eating those instead of eating new food. So it’s not a big problem.

Corinne Crabtree:

My boyfriend takes care of dinner every night. Do I just write down dinner with boyfriend every day or whenever we get our plan down? Whenever you all make the plan is when I would write it down. You might just want to talk to him about, “Can we decide more ahead of time?” Include him in your planning, include him in what you’re doing and just tell him, “Hey, tonight, can we decide tomorrow night’s dinner? I’d like to put that on my plan. We can plan whatever we want. I just want to decide now.” And just start teaching him what you’re doing.

Corinne Crabtree:

I require a hot drink in the morning and the evening and I drink plain tea. Does this count towards my water consumption? That’s fine. I just count it. Do you have a regular eating plan for yourself or is it different every day? Mine is pretty much the same each day for a week. So the way that I do mine, that I’ve been doing mine for a long time, is I decide on Saturday what I’m going to want to eat the next week. And then all of that gets cooked on Sunday. And then I just eat that for the next week. And I’m just going to tell you, my sister-in-law now cooks our food for the week, but for like 14 years, 13 years, I did my own food prep. It was just easier for me to eat the same things each day, and I liked that. When I was eating fast food every day, I ate the same fast food every day. It wasn’t like I was going to McDonald’s and sitting and going, “What will I have today?” It was always a number two, super sized Mayo instead of mustard Diet Dr Pepper, Butterfinger McFlurry. I still remember my order. Every now and then I’d get the fish filet.

Corinne Crabtree:

But I didn’t venture out all the time on the McDonald’s menu. If I went to Wendy’s, I always got a chili, a baked potato and a frosty. That was pretty much my standard. I can about tell you every standard I had at every restaurant that I used to go to. So I started thinking about this and I would be like, “Oh, my God, what do you mean, eat the same thing every day? During my healthy lifestyle.” I was like, “Bitch, please. When I was overweight, I was eating the same shit every day then too.” I just went out to eat at the same places. Sometimes I mixed up the drive-throughs. If I wanted mix it up, I just mix it up at home, but you don’t have to. So for me, that just works easier.

Corinne Crabtree:

My husband, he doesn’t change his food, but once every six months, and I’m not joking. He’s been eating a sandwich for lunch and a ham and spinach quiche for dinner, I shit you not, for at least four, five months now. Before that, he had a salad with salting crackers for dinner every night and for lunch, he had meat cheese and I forget what the other… Maybe he had chips. I’m not sure. But he had these roll ups that he did forever. Some people like variety, some people don’t. Whatever it is, you do you. Whatever you do for you is what you will enjoy and keep doing.

Corinne Crabtree:

Another March baby. These are my No BS women if you’re wondering what a March baby is, I’m having trouble stopping eating when something tastes good, I can tell myself I’m nearing enough and I’m picking up the pace and arguing with myself to stop. So the first thing that I would do is tell yourself, “I’m going to stop picking up of the pace. I’m just going to eat normal. And if I eat past enough, I’m going to quit racing to the finish. I’m not fooling anybody, eating faster is not helping me. All it does is it tries to make me slow.” You’re picking up the pace because you’re arguing with yourself. Nobody likes to argue with anyone. So you’re eating faster, so you don’t argue.

Corinne Crabtree:

So what we want to do there March baby, is we want to stop the argument. We need a better conversation. So for now, what I would do is just tell myself, “If I don’t want to stop at enough because it tastes so good, the one thing I refuse to do is argue with myself about it, say mean things to myself about it and pick up the pace I’m eating. Because none of those habits are useful. So I’m just going to eat the same pace.” What’s happening is you’re probably judging yourself for wanting to continue to eat. So what I would do is I would post in the Facebook group or take it… I’m going to assume you’re in the Facebook group, because you’re on a Facebook Live. You can also take it to ask coaches over on the membership site. Because a lot of our members are not on Facebook. If you will take it and say, “What is a conversation that I can have with myself at stopping at enough when it tastes so good?”

Corinne Crabtree:

You can also go to the website if you go to the video replays and you go to the search function on stopping at enough, I have done video after video on stopping at enough and when it tastes so good. So if you’ll just ask in our private Facebook group, the community team can help you find. If you’ll tag at No BS community team, they can help you find plenty of my videos where I’ve talked about it. If the community team is on here, I believe in Basics 2.0, there is a video on enough where I actually use the example of it tastes so good. And I’m sure we have quick hits on it too somewhere.

Corinne Crabtree:

I’m doing well, but I’m overwhelmed with all the loose skin. Did you struggle with that? Yeah. Go to my free podcast. I have podcasts on loose skin. I have struggled with body image the whole time. But here’s what I agreed with myself, because I still struggle with it. I have loose skin on my arms. I’ve got scars all over my body where I tried to fix it and I still got loose skin even from all that. I would rather struggle with loose skin than struggle with all the things that I struggled with at 250 pounds. I just finally decided, which hard do I really want. And I want the hard of loving my body with the loose skin than the hard of not being able to keep up with my kid, the hard of not being able to fit in the clothes that I want. The hard of not being able to take a walk without getting winded. I didn’t want that hard anymore. I had to figure out what hard did I really want?

Corinne Crabtree:

And now what I do is I work really hard on not beating myself up for my body. I just tell myself all the time, “This is my body.” If you’re a member, there is lots and lots of material on this already. I would highly rec… This month, we are doing self love inside the No BS for the members that have been around for a while. This month’s focus is self love. You can use that course if you’re a member and that this is a relationship with your body question. I highly recommend you come to camp. It’s not this weekend, next weekend. It’s virtual and in-person. I highly recommend you come in and working on the relationship with your new body. Because just because you lose weight, doesn’t mean you’re automatically going to you all. If you pull yourself apart at 250 pounds, you’ll find new ways to pull yourself apart at 150, because you’re in the habit of pulling yourself apart. You’re not in the habit of loving yourself. So you’ll just look for new ways to do it.

Corinne Crabtree:

Last question. New March baby, do you have any advice on how to stop comparing my journey to others? Yeah. When you catch yourself doing it, stop. This is so crazy, it’d be like does anybody have advice on how to drink this bottle of water? Yeah. It’s called do this. When you’re doing it, you have to tell yourself, “Nope, not doing that anymore. Nope. Not doing that anymore.” And here’s why we do it, our brain is very wired to always be sizing ourself up next to everyone. It’s a safety thing. So back in the day, when we were cave women, we would try to size ourself up amongst the rest of the tribe members to see, are we the vulnerable one? Am I the one that’s going to get left behind if we all took off running and lions were chasing us? Our job was to always try to compare ourselves to the other and stay at the top or at least in the middle. You didn’t want to be at the end because you were most likely voted off the little island. That’s a very primal response. Nowadays, we don’t have to worry about that.

Corinne Crabtree:

So when our primal response wants to happen to where we’re comparing ourselves, we have to remind ourselves, “That’s very normal, but it’s not needed. The only thing I need to compare myself to is my habits today, versus my habit yesterday. Did it improve? Did I do the things I said I would do?” So use it when you’re comparing yourself, say, “Stop.” And then use it as a trigger to do more inner reflection of, “What’s right about me? What am I doing that is working? What could I be leveling up today? What is something little that I could do a little…” Leveling up is just asking the question, “What can I do today that’s a little bit better than yesterday?”

Corinne Crabtree:

When catch yourself comparing yourself to other people, the only thing that you’re figuring out is where they’re at in comparison to you. But what you’re not figuring out is where you’re at and in comparison to where you want to go. So you really want to switch the thing. If you’re going to compare, don’t compare you to someone else, compare you to you yesterday, to the you of tomorrow and what you need to do to bridge those gaps. That’s the best comparison that you’ll ever do. All right.

Corinne Crabtree:

Do me a favor, if you’re sitting and listening to my free shit, here’s how you can repay me, you can tag people in this Facebook Live that need to listen to it. You can share this Facebook Live on your Facebook page to get more people to watch it. You can screenshot podcasts that you love and you can put them on your social and tag me. Or you can send them in a text to a friend who might be interested in listening. You can tell your friends about the free course nobsfreecourse.com. That’s how you can help me, and I promise you, I will be back next month to help you. It will always be the third, Tuesday, 10:00 AM Central Time right here on my Facebook page. Make sure that you have liked this page and make sure that you are following it so that you get notified when I go live. All right. You all have a good one. I’ll see you later. Bye you all.

Corinne Crabtree:

Thank you so much for listening today. Make sure you head on over to nobsfreecourse.com and sign up for my free weight loss training on what you need to know, to start losing your weight right now. You’ll also find lots of notes and resources from our past podcast, help you lose your weight without all the bullshit diet advice. I’ll see you next week.