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Hey, Girl,


I let myself stay stuck for years in a physique that didn't light me up with joy, largely because I was afraid I couldn't break my junk food addiction. 

Low-nutrient, high-sugar, high-fat foods have been (and may always be) something that I turn to for satisfaction. 

Just like music, sex, and fantasy ... food is something that I have used for years to escape uncomfortable feelings and soothe myself with pleasure and comfort. 

So, I put on the shelf my dream of becoming stunning.

Here’s what I know now, that I wish I’d known years and years ago: getting stacked does not have to be about giving up comfort foods.

Instead, it's about being strategic about the order in which I consume kinds of food during the day.

One of the biggest changes I've established in my diet in the last year and a half, is to start with a fiber-laden breakfast and/or lunch, while logging my food, so that I know how I'm doing with protein, carbs and fats.

These habits have allowed me to pack on about 16 lbs of muscle while losing about 4 lbs of fat in less than two years ... while being happy and eating nearly whatever the hell I feel like for dinner, every day. 

A crucial step in this journey has been the willingness to increase or adjust the kinds of fiber-full foods I take in, if I'm finding that my hunger / cravings supersede my macronutrient goals for the day. 

I have learned that oatmeal, and broccoli, are the two most nutrient- and fiber-full foods that I can consistently bring myself to eat in large quantities.

Other than broccoli and oats, other foods that are very high in nutrients and fiber while being low in calories: brussel sprouts, asparagus, sweet potatoes, quinoa, and cauliflower.
 

Here is one concrete and realistic way to incorporate this on a weekly basis. Set a goal for yourself to consume one, fist-size serving of a fiber-heavy food (above), X number of days each week. The X should represent the number of days (1-7) that you feel at least 90 percent certain you will handily be able to hit that fiber goal. (It’s always better to start small and realistic, versus big and unrealistic!)


Once you’ve maintained that habit for 4-6 weeks, increase the amount of fiber daily, or the number of days each week. Keep going in this fashion until you’re hitting 45 grams or more of fiber, each day. 


Write me back: what questions do you have about this, or where can you see yourself applying this higher-fiber principle in your life this month? 

With love, and self-love, 

Branden

P.S.: Details on DreamBody School are coming soon. I'm making it fuller, richer, and more intuitive than anything I've ever created. Because of the standards I have, the process is taking a bit longer than I'd anticipated initially. It will be worth the wait. Thank you for your patience. 

 

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