How To Design Your Perfect SANE Day (Meal Frequency)

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Real-Life Insights and Takaways

  • Fifty years ago, people naturally ate much SANEr than people do today. It was normal to eat natural whole foods for all meals.
  • In the early 1900s, 1 in every 4,000 people were diabetic and 3% of people were overweight. Today, one in four people are diabetic and 70% of the general population is overweight.
  • A typical SANE day looks like how we ate prior to the obesity epidemic.
  • In order to determine how many meals per day you should be eating, you will need to consider what your goals are. Different approaches will be better for different people, and dependent upon individual circumstances and health goals.
  • Professional bodybuilders typically eat 5-8 meals per day because they are taking in so many nutrients they need to spread it out to make it easier on their digestive system.
  • You should eat as many SANE meals per day that make it as enjoyable as possible for you to eat SANEly.
  • The goal is to ask yourself, “What makes it easiest for me to eat the right quality of food?” and let that determine how frequently you are eating.
  • If you consistently work toward being an eight of of ten each day, rather than attempting to always be a ten out of ten, you will achieve better results.
  • The secret to success in life is consistency over time.  Unless you can do it consistently over time, any success you will have will go away once you stop.
  • It’s not unique to diet or exercise, but people who get results are consistent.
  • Prior to the 1960s, people didn’t really use the word exercise because people were naturally active.
  • Be physically active by walking, taking the stairs, etc. and then once per week, participate in heavy, intense, and safe resistance training so you can challenge your muscle and skeletal structure to prevent them from weakening over time.
  • Get quality sleep, drink a lot of water, and ensure positive social interaction and support in your life by putting your relationships at the top of your priority queue.

—NEXT ACTION—
Evaluate your current SANE day and find one way to make it SANEr and keep doing it.

SANE Soundbites

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  • 2:51 – 3:17, “If you were alive in the 1940s and ate natural whole foods for breakfast, lunch and dinner, you didn’t become overweight or diabetic in the first place.  In the early 1900s about 1 in every 4,000 of us were diabetic, and about 3 percent of us were overweight or were obese.  Today is about 70 percent of us are overweight or obese, and 1 in 4 of us are diabetic or pre-diabetic.”
  • 6:08 – 6:27, “If you ask any professional body builder or figure athlete how many meals per day they eat, they will say, five to eight.  Because the only way they can take in the amount of nutrition they need without having digestive chaos happen is to break those meals out across their day.”
  • 7:42 – 8:12, “They should eat the number of meals per day that make it as enjoyable as possible for them to eat SANEly.  Let me unpack that a little bit.  So your attempt to change your life for anything, eating, exercise, relationships, and professionally will be successful to the extent that it does not depend on your will power.  If you have to grit your teeth throughout the process, eventually, it’s probably not going to work out.”
  • 8:13 – 8:53, “We understand that you got to eat vegetables, proteins, fats, low-fructose fruits, in that order.  No one is going to have great success eating a bunch of processed fats, starches, and sweets.  If doing that in three meals per day makes you feel great and you love it.  And if trying to eat four, or five, or six meals per day is like, this is a pain.  How do I fit this in?  Then you would eat three meals per day.  But if you’re hungry every three hours and that works better for you, then you would eat six meals per day.  The goal is what makes it easiest for you to eat the right quality of food and let that determine how frequently you’re eating.”
  • 9:34 – 10:42, “I love SANE because I never have to say, “I’m hungry but I’ll just hold on until the clock says this time and then I get to eat.”  I use to do that. I use to set my schedule, when I was able to eat.  I remember there was one day—I was seriously counting my calories because I wanted to see the scale move so badly.  I had three preschoolers at the time, so I’m busy with children all day and I was determined to make the scale move.  I hardly ate.  I was counting my calories and I would meter them out throughout the day.  I remember one day that my stomach was growling and it was hurting so bad, and I was so hungry and my kids all needed me.  I was just like, Just one more hour, April, you can do it.  Just one more hour. Now I did see the scale move that week and I remember at the end of the week I thought, “Okay, so the only way the scale moves for me is if I miserable and hungry the whole week with my kids.”  As a logical person that drove me crazy.  It felt ridiculous that I would even think of doing that but honestly that was the only thing that I could see as a solution.”
  • 10:55 – 11:46, “Sometimes our questions, our mindset, our culture will train us to say, What’s a 10 out of 10 and pursuing that 10 out of 10 is the most important thing.  What we often find is that maybe we can be a 10 out of 10 but we can’t consistently be a 10 out of 10. Then when we aren’t a 10 out of 10 consistently, we say, Forget it I’m going to go to a 3 out of 10.  I think we can all agree–and the science backs it up–that if you can consistently, for the rest of your life, without a lot of effort or strain be an 8 out of 10 you will get radically better results than every three day spurts of being a 10 out of 10 and then 27 days of feeling depressed and being a 2 out of 10 and doing another three day spurt of trying to be a 10 out of 10.”
  • 12:04 – 12:33, “Focusing less on what is the ideal and I’m going to do that right now, it’s focusing more on what can I consistently do because consistency over time; that’s the secret.  You want to know the secret?  Here’s the secret.  The secret to success in all areas of life is consistency over time.  Because unless you can do it consistently over time any success that you have will go away as soon as you stop.  That’s the only way.”
  • 13:35 – 13:57, “I love how with SANE, I can get 80 percent of the results with 10 percent of the effort.  If you can apply that to any other area of your life, like a job, if you can put 10 percent of the effort in your regular work week and get 80 percent of the income; who wouldn’t make that trade, right?  It just makes so much sense.”
  • 15:11 – 15:47, “You will get radically more benefits long term than you would from applying 100 percent of the effort in the short term.  Because 100% effort isn’t sustainable.  Unless you’re a professional.  It’s not even like you’re compromising and saying, Well, I’m happy just getting 80 percent of the results.  Your long-term results will be radically better than anything else and if you want any evidence of that ask any human being who’s ever diet and they’ll say, I yo yo’d and I ended up worse than when I started.  The long term is the key.”
  • 18:51 – 19:01, “In every area of our lives we need consistency, because without it we’re stressed out.  I think we have to apply that to our food.  That’s got to become a part of us.”
  • 20:47 – 21:13, “Exercise itself is a new concept; right?  Prior to the 1960s no one really used the word exercise because people just moved around.  In terms of just long-term human health, if you are physically active, like moving as people—standing, walking, taking the stairs, not sitting for 16 hours per day that is what people did for the entire human history and avoided obesity and diabetes.”
  • 21:37 – 22:11, “The one unnatural thing that I would recommend is, at least once per week of heavy, intense, and safe resistance training.  Simply because we will over time–our muscle, our bones will weaken over time unless—just like we want to challenge our mind continuously we do want to challenge our muscle structure as well as our skeleton structure to avoid them declining over time.  So the minimum is to be an active person; active play and at least once per week of intense, slow, and safe eccentric resistance training.”
  • 22:17 – 23:05, “A SANE day will also consist of lots of quality sleep, which is extremely important.  Breathing, drinking a lot of wonderful fluids, such as water and green tea.  Also ensuring that as much as possible have an amazing amount of positive social contact and support, because it’s extremely important for our mental health and our lowercase sanity.  Those loving relationships are very important as well.  Spending an hour and a half at the gym, beating yourself up is counterproductive and then having 90 minutes less with the people who are responsible for your mental health, also not a good trade off.  Make sure you’re putting those relationships at the top of the priority queue.”

How To Design Your Perfect SANE Day

Jonathan: Hey! What’s up everybody? Jonathan Bailor and April Perry and we are back in action with another SANE Show. What’s going on, April? How are you doing today?

April: I am so excited to record. I love the SANE Show. It’s one of my favorite things to do. I get to record and talk about how we can make our lives so much better, and so much healthier. The feeling I’m getting when I’m receiving emails and hearing from our listeners is that people are feeling so excited and relieved to have found SANE. Today we are going to answer more questions.

Jonathan: We usually talk about the long term, which is super important because we are around for the long term. So, if something goes great this week but then not for the rest of our lives; that’s no good. Today we are going to take it on a smaller scale. We’re going to look at a SANE day; is that right?

April: Yes. Because the question is, What does a typical SANE day look like? I would just love to see a daily example of a successful SANE person eating. What time do they eat? How are they combining vegetables, proteins, and whole food fats? What does that even look like? And then there is a lot of other questions coming in. Should I eat three meals a day? How about six meals a day? Does it really matter? What about exercise? Does the same person move a ton? Are they walking and moving on a treadmill? What is the minimum amount of movement they can do and still count as being SANE.

So, I think that’s just a lot of the questions that are really specific and I thought maybe we could just talk about those general categories and explain this ideal SANE day.

Jonathan: The high-level answer is that I want to make sure people don’t have a perception of—so SANE has to balance two things. Right? We live in in a culture that wants really specific stuff. Like, eat this many servings of vegetables, and this many servings of protein, and this many calories, and this many times per day.

April: At eight o’clock and four o’clock…

Jonathan: And those are helpful guidelines when you’re starting to go SANE. But then maybe has you get the hang of it you don’t necessarily count vegetables anymore because you just eat a lot of vegetables. I think that’s probably the position you are in, April. I don’t know if you count how many servings of vegetables you take in anymore.

April: I always make sure that it’s at least 10 but that usually happens by lunch. I eat a lot of vegetables.

Jonathan: In terms of, What does a typical SANE day look like? A radically SANEr day just looks like the way people ate 50 years ago. So, prior to the obesity epidemic everybody ate way SANEr. Would we say they ate a perfectly SANE lifestyle? NO. Because a perfectly SANE lifestyle is designed to take someone who is struggling with metabolic dysfunction and to heal them. Whereas, if you were alive in the 1940s and ate natural whole foods for breakfast, lunch and dinner, you didn’t become overweigh or diabetic in the first place. In the early 1900s about 1 in every 4000 of us were diabetic, and about 3 percent of us were overweight or were obese. Today is about 70 percent of us are overweight or obese, and 1 in 4 of us are diabetic or pre-diabetic.

I don’t want this to be too short of a show. But a typical SANE day looks like the way we ate prior to the obesity epidemic.

April: Okay. I think that’s a really exciting way to start. We are looking, especially at the foods that are mostly available to us today or that are encouraged to be eaten. If that food didn’t exist when your grandmother was born then that’s most likely not something we would be SANEly. So, let’s assume that the person asking this questions understands the general concept of which foods are SANE. Totally on board when it comes to non-starchy vegetables, nutrient-dense proteins, whole-food fats, and -ow-fructose fruits. They’re like, Okay, I am going to eat these foods. The answers to those specific questions. When are they eating typically? So let’s just talk, for example, we can discuss the idea of how often we are eating.

I know in past shows we’ve talked about how some people are eating three meals a day. But we talked about becoming more toned or if we’re lifting weights, or lower weights, our eccentric exercises. We may want to increase that four to six times a day so that we are reaching muscle protein synthesis and being able to build more muscle. I would love to talk a little about that. Also, there is a study that I included that I’ve heard about. I’ll just share it briefly so we can answer the questions in context of everything that I am throwing at you. It says that a 2009 study from the British Journal of Nutrition tells a story that researchers put overweight men and women on carefully controlled, reduced-calorie diets. Half of the subjects ate their calories spread out over six meals a day and the other half ate the same number of calories in just three meals a day. It’s for eight weeks. Both groups lost a lot of weight but there was no difference between the groups in weight loss, fat loss, hungry ratings, or blood hormone.

As in reading that I am like, Oh, that’s something really interesting to talk about. How often should I be eating? Why is it a big deal? How can Jonathan make my life happier by telling me the answer?

Jonathan: The first thing I will say is that I love that you brought up a study and I want to give my disclaimer that I give to everyone. Which is if you want to get really confused really quickly, look at one study and then you’re like, Oh, that study says to eat three meals. Because if you search for—if you do a Google Scholar search for six meals you’ll find eight studies that show eating six meals per day are better for you. There is a reason there is confusion there. Because we use terms like, which is better. Without qualifying for what. Which is better for what? Exactly, what goal?

We can talk hypothetically, as much as we want, or we can talk about what do people, who have success do in the real world. For example, if you ask any professional body builder or figure athlete how many meals per day they eat, they will say, five to eight. Because the only way they can take in the amount of nutrition they need without having digestive chaos happen is to break those meals out across their day. One way to think about this is we have to say; what are your primary goals. If one of your primary goals is to eat 15 servings of vegetable in a day, and you can say that’s a silly goal or that’s a great goal but let’s just say that that’s your goal. Trying to eat 15 servings of vegetables in 3 meals per day might give you terrible gas.

April: I love how you can say that with a straight face.

Jonathan: So, that might not be the best approach. However, if you are a contestant on the Bigger Loser and you get paid a million dollars—I don’t know if this is the way the show works, I never actually watched it because it makes me angry and sad, simultaneously. Maybe if your goal is to win a million dollars in 12 weeks, the ideal number of meals for you to eat—and you’re only goal is short-term success and you do not care about your long-term health—you should eat 0 meals per day. Because the fastest way to lose weight in the short term with no regard for your quality of life or health is to not eat. We have to look at what your goal is and then work back from there.

April: Okay. What is someone’s goal is just to be thin. They just want to be thin. They don’t want to starve themselves but they want to be as thin as possible. What would you say? As far as how often they should eat?

Jonathan: They should eat the number of meals per day that make it as enjoyable as possible for them to eat SANEly. Let me unpack that a little bit. So your attempt to change your life for anything, eating, exercise, relationships, and professionally will be successful to the extent that it does not depend on your will power. If you have to grit your teeth throughout the process, eventually, it’s probably not going to work out. We understand that you got to eat vegetables, proteins, fats, low-fructose fruits, in that order. No one is going to have great success eating a bunch of processed fats, starches, and sweets. If doing that in three meals per day makes you feel great and you love it. And if trying to eat four, or five, or six meals per day is like, this is a pain. How do I fit this in? Then you would eat three meals per day. But if you’re hungry every three hours and that works better for you, then you would eat six meals per day. The goal is what makes it easiest for you to eat the right quality of food and let that determine how frequently you’re eating.

April: Okay. That was brilliant right there. Because that helps answer a questions that I had. Because I’ve been talking with you and doing this podcast for a while and learning about it. There are some days when I am working here in the office with Eric, we’ve got a ton of things going on, life, classes, podcasting–you know–tons of work. I am not even thinking about food and so I don’t even feel hungry at all but I’ll have breakfast and then realize the kids are coming home from school and I am like, Oh my gosh, I never even ate. Those days when I honestly don’t feel hungry at all and I am basically just in my office and I am not doing a whole lot of physical activity, I don’t really feel like I can eat a lot.

Then there are some days where I am out and about, where going places and I am seriously hungry every two hours and I love SANE because I never have to say, I’m hungry but I’ll just hold on until the clock says this time and then I get to eat. I use to do that. I use to set my schedule, when I was able to eat. I remember there was one day—I was seriously counting my calories because I wanted to see the scale move so badly. I had three preschoolers at the time, so I’m busy with children all day and I was determined to make the scale move. I hardly ate. I was counting my calories and I would meter them out throughout the day. I remember one day that my stomach was growling and it was hurting so bad, and I was so hungry and my kids all needed me. I was just like, Just one more hour, April, you can do it. Just one more hour.

Now I did see the scale move that week and I remember at the end of the week I thought, Okay. So the only way the scale moves for me is if I miserable and hungry the whole week with my kids. As a logical person that drove me crazy. It felt ridiculous that I would even think of doing that but honestly that was the only thing that I could see as a solutions. So I really appreciate you saying that.

Jonathan: April, that story is a beautiful illustration a SANE mind set shift that we need to make, or I would strongly recommend that we make. I think sometimes our questions, our mindset, our culture will train us to say, What’s a 10 out of 10 and pursuing that 10 out of 10 is the most important thing. What we often find is that maybe we can be a 10 out of 10 but we can’t consistently be a 10 out of 10. Then when we aren’t a 10 out of 10 consistently, we say, Forget it I’m going to go to a 3 out of 10. I think we can all agree–and the science backs it up–that if you can consistently, for the rest of your life, without a lot of effort or strain be an 8 out of 10 you will get radically better results than every three day spurts of being a 10 out of 10 and then 27 days of feeling depressed and being a 2 out of 10 and doing another three day spurt of trying to be a 10 out of 10.

It’s that consistency over time, and what you will find, April, I think is—let say that you are consistently a 5 out of 10 for a month. That might cause and it will cause taste changes and habit changes so that the next month maybe you can be a 6 out of 10 consistently. Because 5 out of 10 is easy now. Focusing less on what is the ideal and I’m going to do that right now, it’s focusing more on what can I consistently do because consistency over time; that’s the secret. You want to know the secret? Here’s the secret. The secret to success in all arears of life is consistency over time. Because unless you can do it consistently over time any success that you have will go away as soon as you stop. That’s the only way.

April: Jonathan, we need to put that in flashing lights. Honestly, Aaliyah and I just had this conversation the other day because there are people in our community who we love and adore. I mean school teachers, friends at church, community members and we’ll hear them talking about their diets or their—say things like, I’m on a terrible diet right now and I’m sorry I’m so crumby. Or, Yeah, I’m really working out 45 minutes a day—there’s this big thing going on in our community right now, lose 20 pound challenge you work out 45 minutes, a really hard workout, you’re posting social media every day, you’re not eating very much and people are posting how much weight they are losing because they’re feeling successful, right. What to share it on social media, like a requirement that you have to share every day. They’re getting tons of marketing and jumping on this bandwagon at 45 minutes a day to do a hard, hard workout, and not be eating. I can’t do that. I don’t want to do that.

I love how SANE—you showed me that I can get 80 percent of the results with 10 percent of the effort. If you can apply that to any other area of your life, like a job, if you can put 10 percent of the effort in your regular work week and get 80 percent of the income; who wouldn’t make that trade, right? It just makes so much sense. Aaliyah would just say, Mom, these people know about SANE or they see what’s happened in our family. How come they don’t just do SANE? I feel like there is this promise, this siren call of quick weight loss, and you’re going to be able to do this, and it sounds sustainable or not.

Jonathan: Everything you just said, April, is absolutely true. I want to take it even one step further, which is you talked about we can get 80 percent of the results with 10 percent of the effort. That is absolutely true. What’s even cooler is I can guarantee you that 95 percent or more of the individuals who are doing that short-term thing that two years from now the person who was applying the 10 percent effort and getting 80 percent of the benefit, living SANEly—two years from today will be in a better place than the individual who is successful in the next 12 weeks.

It’s not even you can get 80 percent of the benefits, you will get radically more benefits long term than you would from applying 100 percent of the effort in the short term. Because 100 % effort isn’t sustainable. Unless you’re a professional. It’s not even like you’re compromising and saying, Well, I’m happy just getting 80 percent of the results. Your long-term results will be radically better than anything else and if you want any evidence of that ask any human being who’s ever diet and they’ll say, I yo yo’d and I ended up worse than when I started. The long term is the key.

April: I feel so grateful to be able to talk about this on the podcast because, of course, I’m not going to go up to my friends who are doing this and say anything negative to them, because I see that they are working their hearts out. They are doing the best they can because they feel a pain regarding their body, their weight, and they’re trying to fix it. So, I feel such love and compassion, and I was there, like I was doing that and I was miserable. I don’t know if those friends listen to the show but if they do I just want to send my love and say, Jonathan Bailor knows what’s going on. Can you just listen to him? See what a difference—try it and see what happens. If you give SANE a chance, Oh my gosh, life transformation.

I was just thinking the other day, I feel like I’ve been 95 percent there, as far as mental and being SANE. I am finally healed of all these challenges. Actually, yesterday I was thinking about it and I was like, You know what, I feel like I’ve finally gotten to nutritional serenity and the mental freedom. I don’t even think about it. It’s not on my mind. It’s not even a pain point out all. I’m eating my kale, I’ve got part of a cucumber–I eat cucumbers with the peel on. Eric thinks it gross but I’m loving my vegetables and I’m having a great time. I’m never hungry. I feel so good. I feel so good. It’s been two years being SANE and could be happier.

Jonathan: I really appreciate that, April. I think the challenge that we face is, in some ways it’s not unique to diet, and it’s not unique to exercise. We have this monkey on our back when it comes to human nature. This is why people get such a kick out of hearing about Warren Buffet. Because Warren Buffet has the most boring investment strategy in the world. If you want to find one other area, which is more oriented around quick fix results, like here are the two. Type on the internet fast weight loss and you’ll see a quadrillion search results, and then make money fast. Those are the two arears where it’s like quick fix.

In all these areas any time we are going for world class, long term, excellence, and sustainability, the secret is—whether it’s Michael Jordon, whether it’s someone who has a beautiful family, whether it’s Warren Buffet, whether it’s someone who’s fit in their 70s, they’re not doing some sort of magic secret formula. They just are consistently—they’re consistent. That’s the trick, they’re consistent. That’s all—but that’s not sexy. It’s not sexy to be consistent.

April: You know what? When you’re choosing a spouse you’re looking for consistency; right? When you’re choosing a job you’re looking for an employer who’s going to be consistent in paying you. When you’re looking to grow a business, you want consistency; right? In every area of our lives, Oh, we need consistency, because without it we’re stressed out. I think we have to apply that to our food. That’s got to become a part of us. So I love it. The last questions on this. The minimum amount of exercise verses maximum on a SANE day spectrum. This actually comes from Aaliyah. We had it yesterday, I said, Okay, Aaliyah, I podcasting with Jonathan, any questions. She is doing great. It’s almost two years for her SANE, she’s 16 years old, never been healthier and happier, looks fantastic.

I just have to tell you this. She gets home from school and she’s talking about her day, I’m listening to her but in my mind I’m like, I can’t believe this was my little girl who struggled with her weight for years. She looks so beautiful and so happy. I have a hard time even paying attention to what she’s saying because I am just so mesmerized at how amazing she just radiates this beautiful SANEity. I love it. Her questions for you. What’s the minimum amount of exercise I can do? Because right now she has PE at school so she does Yoga three days a week, and she walks to and from school. She’s active. She’s an active normal human being. She hates exercise. That’s why, as a child, she wasn’t out there jumping on the trampoline, doing cartwheels, and playing. She doesn’t like it. She likes reading. She likes art. She very musically talented. What would you suggest for somebody, as far as who does love exercise? What’s the minimum they can get away with and still be considered SANE?

Jonathan: I think there is a very big distinction between someone who is trying to heal their metabolism actively verses someone who’s already got a healthy metabolism and they just don’t want to regress or go downhill; right? Exercise itself is a new concept; right? Prior to the 1960s no one really used the word exercise because people just moved around. In terms of just long-term human health, if you are physically active, like moving as people—standing, walking, taking the stairs, not sitting for 16 hours per day that is what people did. For the entire human history and avoided obesity and diabetes.

April: Now, she’s not out gathering fruits, and she’s not out working in a field, and she’s not walking three miles to the watering hole.

Jonathan: So, some active play. Like trying to take a walk. Going a little bit out of your way to get that activity level up would be a good thing. Resistance training…

April: She doesn’t need to be on the elliptical every day?

Jonathan: No. No. The one unnatural thing that I would recommend is, at least once per week of heavy, intense, and safe resistance training. Simple, because we will over time–our muscle, our bones will weaken over time unless—just like we want to challenge our mind continuously we do want to challenge our muscle structure as well as our skeleton structure to avoid them declining over time. So the minimum is to be an active person; active play and at least once per week of intense, slow, and safe eccentric resistance training.

April: I’m feeling excited. Anything else we need to know about a SANE day?

Jonathan: SANE day will also consist of lots of quality sleep, which is extremely important. Breathing, drinking a lot of wonderful fluids, such as water and green tea. Also ensuring that as much as possible have an amazing amount of positive social contact and support, because it’s extremely important for our mental health at our lowercase SANEity. Those loving relationships are very important as well. Spending an hour and a half at the gym, beating yourself up is counterproductive and then having 90 less with the people who are responsible for your mental health, also not a good trade off. Make sure you’re putting those relationships at the top of the priority queue.

April: Love it. Okay, I would suggest the next action would be something like, evaluate your current day and then find one way to make it SANEr and then keep doing that. What do you say? Any other suggestions?

Jonathan: I love it. I think that’s great, April. That’s a wonderful next action and remember, while you’re doing that, while you’re identifying your SANE day, your one step, to tomorrow and every day after stay SANE. We’ll chat with you soon. Bye bye.

Learn the exact foods you must eat if you want to finally lose weight permanently. Click here to download your free Weight Loss Food List, the “Eat More, Lose More” Weight Loss Plan, and the “Slim in 6” Cheat Sheet…CLICK HERE FOR FREE “HOW TO” WEIGHT LOSS GUIDES
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