How To Make Eating Healthy Easier | Dean Pohlman | Better Man Podcast Ep. 030

Hey, guys, it’s Dean. Welcome to a solo podcast episode for the Better Man podcast. And in today’s episode, I’m going to be talking about nutrition. So you can think of this as nutrition, you can think about it as eating habits, You can call it diet. We’ll actually go through and kind of talk about those different terms and their connotations in a second. But I wanted to make this podcast to talk about my eating habits and what I do to make eating healthy easy. Because for me, this is this is an established habit or rather an established series of habits and a lifestyle. And it feels good for me to eat healthy and it helps support my fitness goals and it ensures that I have, you know, that I feel better on a day to day basis.

So for me, this is something that doesn’t feel forced but to, you know, in order to get to this point, if you are currently working toward getting to that, you know, it’s going to take some work, it’s going to take some discomfort, you’re going to make some sacrifices. But within a few weeks of, you know, making these transitions, hopefully you feel a lot better. And it’s something that I want to emphasize is that eating healthy for me, it doesn’t feel like work. My body actually feels better when I eat healthy. When I eat unhealthy, it reminds me, Oh, I don’t eat like this normally because it doesn’t feel good. It hurts. And, you know, your body just doesn’t feel good. You have brain fog. You might sleep poorly. You might have uncomfortable poops. Like, let’s be serious. So, you know, there are a lot of things that that make eating unhealthy, uncomfortable.

So anyways, I wrote down a few topics here that I’m going to talk about again with the focus here on making eating healthy as easy as possible, making it as simple as possible.

So I mentioned this in the beginning of the podcast, but, you know, there are few different words for eating. We can talk about it as a diet. We can talk about it as eating habits, or we can talk about it as nutrition. So when you say diet, that kind of has this short term and suffering connotation to it, right? We think of diet as something that we do until we get to this certain point and that it’s not typically thought of as a fun thing. For me, I’m not training for anything in particular. I’m not training for a bodybuilding competition. I’m not trying to reduce calories so that I look cut for a certain amount of days or a certain event.

So for me, my diet, my diet, quote unquote, I like to think of it much more as eating habits, because it’s something that I do day to day and it doesn’t feel like it’s a struggle. It is. They are flexible. But for the most part, they encourage me to to make healthy eating a priority. I don’t have to you know, I don’t have to worry when I go off track, so to speak, because going off track is part of the eating habits. You know, I don’t think it makes sense to eliminate eating unhealthy, quote unquote things from your diet entirely, at least if this is, you know, if if you have gotten to the point where you’re like, okay, I feel comfortable with my eating habits and you’re not still struggling to avoid those foods because you’re you’re slipping and you’re trying to, you know, get into a habit of eating healthy. So for me, I try I really try to focus on this as this is something that’s sustainable. This is something that’s enjoyable. This is something long term. And when I do go off track, I don’t I don’t worry about it. So I think that embracing the term eating habits and not referring to it as a diet is going to be more helpful in the long term.

So now I’m going to talk about some of the the big themes, I think, when it comes to my eating habits and the first thing is made from scratch. So I make my food from scratch as often as possible. And I recognize that there’s a certain amount of, you know, privilege attached to that because you have to be able to buy your own ingredients. You have to have the time to make it. But for me, this is a priority. So, you know, getting high quality ingredients and then also making time in my schedule so that I have the free time to be able to to make these foods is this is important to me. And that’s something that’s just I’ve kind of built into my schedule.

So, you know, in the morning, I make sure that I have time to to make my smoothie, to make eggs, to make coffee, all of that stuff from scratch. And it doesn’t take me that long anymore because I’ve gotten into a habit with doing it. So and then for dinner, I, you know, I make sure that I have probably 15, I don’t think I take that long, to make… It probably takes me a total of 30 minutes to make dinner, you know, and that includes the cook time as well. So, you know, I’ve made it so that I’ve made time in my day, so to speak, to to make time to make food. But it’s also those that that food preparation for me, cooking is, I would consider that kind of my my mental well-being too. So getting into the routine of making a dish that I am familiar with or kind of absorbing myself in the task of making food is good. You know, it’s good to get into those flow states, a flow state being something that you you are able to immerse yourself in and not have to and not worry about other things and really be present as you’re doing it.

So making foods from scratch is something that’s that’s really important to me and it’s very healthy. I mean, you know, I could make something that you might look at it and say, like, oh, that’s not healthy, but in reality, it’s way healthier than something that was prepared and frozen and, you know, loaded with preservatives and salt, which is what most of your freezer meals are going to be. So if you can eat from scratch again, recognize that there’s some time that goes into that. But if you can build your lifestyle in a way that allows for that, if you can include, you know, I’m a dad now, I have a two and a half year old almost. And so I try to include him. I have him like yesterday I was making carrots, so I had him pour the carrot bag into the bowl that I was using to mix the spices for the carrots. So, you know, I’ll do things like that or I’ll have him crack eggs. Yes, there are definitely eggshells that end up in there. But I try to structure my life in a way, and I build habits in a way that allows you know, that makes this enjoyable, so to speak, part of also making food from scratch.

You know, there’s this big concept of meal prep. I know that a lot of people really you know, a lot of people do meal prep and they’ve heard about meal prep. And I guess I guess simply speaking meal prep would be I would think of meal prep as taking some time on a Sunday afternoon to prep out all your meals for the week ahead. So you cut all the veggies and you maybe you cook some chicken or you know, you prepare the sweet potatoes or whatever, whatever that looks like. That was never something that I got into. So the way that I do that instead is I, I make more food than I need to when I’m making a meal. So for example, if I am going to make sweet potatoes for dinner instead of making just two or three, I’ll make six so that I can have those in the refrigerator when I need them over the course of the week. Or if I’m going to be cooking with onions and peppers later in the week, then instead of just cutting up, you know, one or two, I’ll cut up three or four so that I can easily go into my refrigerator, grab those precut veggies, and then I can use those in cooking. So that makes it a lot easier. So I don’t meal prep per se, but I do prepare in bulk if that makes sense.

And I also make sure that I have leftovers. I make more food than I need so that I can easily go to the refrigerator, grab some healthy food, grab some real food, and then eat that. I find that if I don’t have those leftovers available, that’s when I, you know, I don’t eat because I don’t have something that I can readily eat. And that’s when those cravings start to come. If you’re not eating regularly and you, you know, you’re just you’re starving yourself. Kind of those cravings that those hunger cravings are going to come on more strongly. And that’s when you’re going to do something that you probably wouldn’t do if you were trying to be the healthiest version of yourself. That’s when you would go for, you know, cookies. That’s when you would go for something that’s that’s the pizza, something that’s carb heavy, something that’s just like, okay, this is what my body needs. I got to get it. So if you can, you know, with all aspects of your life and pretty much everything, the more proactive you can be, the better things are, the better it’s going to be. So this is something that applies to that, too.

So having leftovers, being proactive, having leftovers and eating, when I start to get somewhat hungry instead of waiting until I’m starving, those leftovers are are really, really helpful. So, you know, a lot of people talk about snacks, too. And I’m not a big I don’t really eat snacks. I usually just eat meals. I have leftover meals and I don’t really have I don’t really have protein shakes. I don’t think I’ve had a protein shake in years, actually, although I might consider doing it again because sometimes I do find it hard to get the protein, adequate levels of protein because I am trying to add more muscle currently with my workouts. So I’m getting more protein is important there sometimes. So but, but usually I have enough protein on hand and I even have some, some cans of some delicious, some delicious wild salmon in the can. And if I’m in, if I need to, I’ll just eat that straight out of the can pour some sea salt on that. It’s delicious. You might think I’m crazy, but try it. It’s really good. I think I use Vital Choice is the brand that I use for that. So they have an online store. But anyways, so the point is that I eat real food instead of having snacks and I find that my body is does a lot better with that.

The other thing that I do to make sure that I eat healthy is I try to I just I have a few set recipes that I use on a weekly basis. So I know these recipes by heart. I’ve either never either found them online or maybe I’ve maybe I’ve developed them, maybe maybe they’ve been inspired by a recipe that I found, and I’ve slowly tweaked them over the years. But I have a few set recipes that I make on a regular on a regular basis. So some of them are I’ll make chicken tacos, so I marinate the chicken breast a day ahead. I have peppers, I have onions, I have beans, rice. Sometimes I have tortillas, too. I’ll have cheese with that. I’ll have guacamole. So there are you know, and if you look at and if you were to go by tacos, you would say, oh, that’s an unhealthy meal. But when you look at the things that I put into here, you’re looking at, you know, free range, organic chicken. We’re looking at peppers and onions. We’re looking at guacamole, which is just healthy fats and pico de gallo. And then some carbs, some beans, some rice, some tortillas, just depending on how many carbs I need. If I’m working out more, then I’m going to have more carbs. That’s actually a really healthy meal.

So that kind of goes back to what I was saying before. But if you can prepare your food from scratch, you’re going to have generally speaking, you’re going to have healthy meals, even if it would not be considered that healthy. So one of my go to meals is making tacos. I also make pasta with a meat sauce. So I cook some ground beef, add some spices, boil some pasta, and then I’ll steam some broccoli. And that’s one of my other main meals. I also burgers. I actually make burgers and they’re really healthy because I make them from scratch. I have a particular bread that I like to use called Dave’s killer. Dave’s killer bread. I think. And this is I find that my system just does a lot better with this type of bread. With Dave’s killer bread, you can also do something like Ezekiel bread, but I’ll talk about this later. But your food should make you feel good if you’re eating something. And, you know, a few hours later, you’re like, I don’t feel good. Or right afterwards, like, Oh, my stomach doesn’t feel good, or you have weird poops, then that’s a good sign that that food is not working well for you.

So you should really pay attention to the response that your body has to foods. So for me, I find that if I have certain types of bread, my body doesn’t feel good. But if I have other types of bread or these buns that I’m talking about, my body feels fine. So I make burgers, I’ll make some roasted carrots. Sometimes with that. But anyways, I’m having really healthy, you know, grass fed, grass fed, high, high, lean beef protein. So that’s great. And then, you know, add some toppings. The amount of I’m not a complete, you know, health nut to the point that I don’t like flavors. So, you know, I’ll add my mustard, I’ll add my ketchup and pickles. But overall, that’s a really healthy meal. And then I’ve got some carrots on the side or some other veggies, maybe some, maybe some zucchini and squash. So anyways, we got burgers. I also like to make a pesto pasta. So for that I have a I have a store prepared, (but fresh!) pesto sauce and mix that in with broccoli and tomatoes and then I’ll usually cook a steak with that.

So anyways, the point here is that I’m making a lot of these making these meals from scratch and I know it’s going then and I do try and prioritize protein and veggies. So, you know, one of the easiest ways that you can eat to lose weight is just eat more protein and eat more veggies. If most of what you’re eating is carbs, it’s going to be hard to lose weight.

But if you can make most of what you eat, protein or veggies, it is going to be very hard for you not to lose weight, even if you’re not exercising. So the more that you can prioritize protein and and I don’t want to get into the, you know, vegan versus mediators debate here, but protein in general, whatever that looks like to you and then prioritizing that healthy fats like avocado, aged cheddar and lower quantities and then and then veggies and you get you literally just many veggies as you want and you won’t get fat. So, you know, as long as you’re not throwing sauce on top of it, but, you know, some salt and pepper, some other spices. Great. So anyways, repeating recipes, making that simple.

And then when I do make those recipes, it also feels like and it feels kind of feels nice to repeat the recipes is like I’m going through a habit. It’s kind of meditative in a way, you know? It’s also kind of a flow state. Maybe I’ll try adding a little bit more this spice, this time we’ll see how it goes. So I, I try to experience it with those dishes and I make it interesting for myself.

So the next thing, and I always, and I always have the same recipe for my breakfast, my breakfast is super boring, but it is extremely healthy and it helps me. It helps set up my entire day for success. So every day I have eggs for breakfast. Eggs are a great source of protein. They have healthy fats in them. They have good fats. They have vitamin D. There’s not a lot of foods that have vitamin D in them anyways. So I have eggs and then I make a smoothie and this is basically a super smoothie and this is great because it gets me greens. I put power greens in there, so and I put about two cups of greens in there. So I’ve got spinach or kale or whatever else is in that power greens mix. And then I add in berries. So I add in about a cup of strawberries and then a cup of mixed blueberries, raspberries, blackberry juice. And I get that from I get a frozen berry mix from the grocery store, either from Costco or from H-E-B. If you guys don’t know what H-E-B is, It’s basically the Texas Super grocery store that will slowly take over the world. It’s amazing. And anyways, and so I also add in a banana, you just pretty much need a banana for a consistency in a smoothie. And then I’ll also add in some other kind of superfoods like flax seed, I’ll add in chia seeds sometimes just depending on my inventory of of additional foods and then I’ve got hemp seed that I’ll add to that and I make a huge smoothie.

So it actually takes up… if you have a Vitamix, the smoothie that I make takes up the entire the entire blender. So I’m able to have about 30 ounces of that for breakfast and then there’s another 30 ounces leftover that I’ll have some time throughout the day. I put it in the Yeti so it stays cold all day. I could even have that at like 4:00 and still be cold because of The Yeti.

So anyways, I’ve got all of those, those, those great fruits and veggies in there and that and that really helps me stay on track with my diet, with my eating habits, because I notice that if I don’t have that smoothie, I tend to crave sugars because I’m not getting the sugars from fruit. So then I crave a an exaggerated form of those sugars, something that would be found in artificial sugar, like desserts or snacks of some sort. So when I’m having my smoothie, I notice that my cravings go way down. So having that smoothie is for me, it’s really important.

And also… I’ve talked about this a couple of times, but smoothies make your poops a lot easier if you’re spending a lot of time in the bathroom and it’s not comfortable, that’s a problem. That’s that’s indicative of you make some changes to the diet. So, you know, whenever I travel, this always gets thrown off because I don’t have access to my morning smoothie. So it’s a it’s a lot a lot harder. It’s a lot more uncomfortable. So I always appreciate being home and being able to have my smoothie because my body just feels so much better.

So I have a boring breakfast every day, but it really sets up the day for success because it helps me eliminate those cravings. It also makes it so that I have something that I can kind of snack on throughout the day. That giant, enormous smoothie.

Other thing I want to talk about here is foods that make me feel good afterwards. So I kind of talked about this a little bit before when I was talking about bread, but I select my foods based on making based on how do they make me feel afterwards. If you if I have something I’ve you know, I’ve kind of just gotten to the point with food that if I have something that is quote unquote unhealthy and it doesn’t make me feel good, I just don’t want to have that because I am so accustomed to how my body feels when I’m eating healthy, good foods that when I have something that is unhealthy and doesn’t make me feel good, I remember that very strongly. So I, you, create this kind of association between this unhealthy food that also causes you to feel badly and, you know, feeling badly. So it’s something that you avoid, you know, that doesn’t mean that I avoid all unhealthy food. You, for example, I bought some Oreos a few weeks ago. I was like, I’m gonna have some Oreos. And I had those I had no negative feelings afterwards. My sleep was fine. So like, right now I’m like, okay, Oreos are okay for me. I probably won’t eat a whole sleeve at once. Maybe I’ll have like six or ten. Ten would be aggressive, but you know, having a few Oreos and maybe having some some cookies, I don’t I don’t know, whatever it is.

But the point is that if I do have desserts or I have unhealthy foods, I probably won’t repeat them, If I feel poorly afterwards. And if you eat healthy for a while, you’ll get to that point where you do create these negative associations with unhealthy foods, you know, for example, for me, if I am, I think I had a I think I was incredibly hungry about probably a year ago and I was driving around like, I need some food right now. And McDonald’s. McDonald’s was like the only thing that was open. I was like, Oh, crap. All right, we’ll do McDonald’s. And I felt terrible afterwards. I felt terrible the next day. And, you know, sometimes you just need those reminders that, okay, this food makes you feel terrible, don’t eat it. But it’s just a good example of of me avoiding foods that make me feel bad. So now I think if I was really hungry again, I still wouldn’t eat McDonald’s. I would probably just come home and eat some some, you know, some canned salmon or make something or some bread at least.

So anyways, you want to choose a I choose food that make me feel good afterwards and if you can start to understand the connection between the foods you eat and how you feel afterwards, that’s going to influence you to eat healthier, because typically healthier foods are going to make you feel better than than unhealthy foods.

High quality foods. I am not afraid to spend money on high quality foods. So, you know, I buy the grass fed stuff, I buy the organic stuff, I, I, I, I don’t try to skimp on food because it’s really important to me and I think that what you skimp on in terms of food you’re going to have to pay for later on in your life in terms of having to deal with poor health. So I really tried to to buy high quality foods. I know that my grocery bill is way higher than, you know what most people would get in a week. And that’s not necessarily out of financial privilege. I think that’s that’s that’s more so just out of a this is what’s important to me and this is what I’m going to spend my money on. So eating high quality foods, you know, going to the good grocery stores, getting the organic stuff, that’s really important to me. So and also, again, your body is just going to feel better. You’re going to have easier digestion when you’re eating high quality foods. So that’s that.

One other thing that’s been really helpful for me is planning in advance. So I don’t know about this might be something that some of you other parents can relate to, but one of the most stressful parts of my day was trying to figure out what to make for dinner that night. And I would just I would just stress about it from 2:00 until 5:00, I would delay all sorts of decisions and also ever procrastinate all sorts of things, just so I didn’t have to choose what I was going to make for dinner. And eventually I figured out that if I just took 2 minutes and I went to the whiteboard on my refrigerator and I wrote down what I was going to make for the week for dinner, that it made things a lot easier because then I knew I knew what meat needed to be out of the freezer and in the refrigerator in time. I would know if I needed to marinated something the day before. And anyways, for me, planning meals in advance is something that has been life changing. So if you don’t already plan your meals in advance, it’s something that I would highly recommend. It’s going to make your life a lot easier.

It’s also going to make sure that when it does come close to dinner time, you know what you’re going to make. Hopefully you have everything where it needs to be, you know, ready to cook out of the freezer if that’s the case. And then you can make it instead of it being 5:00, you need food in 30 minutes and you’re like, okay, it looks like we’re doing Chipotle again.

Not that Chipotle is a bad thing, but they actually has some pretty, you know, health, relatively healthy food. You got veggies, we got beans, we got rice, we got meat. So, you know, not the worst meal, but I probably wouldn’t have it every day.

But anyways, you know, much better if we’re making food ourselves.

So artificial sugars versus sugars. There is I think there is this villainizing the vilification. I’m going to have to look that word up later of of all sugars. And actually, I was part of this, too. I didn’t understand this. I think I was reading I don’t know who I was reading, but I was reading something that said, oh, you want to limit your sugar intake? I was like, Oh, okay, crap, I got to minimize my fruit intake. And then I realized that this was referring to artificial sugars. So do not throw all fruit. Do not throw fruit into the artificial sugar bucket. You can you can have a lot of fruit. Your chances are… I mean, you you can’t gorge herself on fruit, but you do need you do need sugars and your fruit does have that. So, you know, there are certain fruits that have more nutrients than others. Berries, for example, have a lot of nutrients. You know, if you’re curious, just just go ahead and look up look up the nutritional content of the the fruits that you eat. Look at bananas, look at oranges, look at avocados. It’s not a fruit, but just look it up anyways. Look at berries. And you can kind of see for yourself what the different nutrients are of fruits.

But anyway, the point is you should be eating fruits. Don’t think of fruit as unhealthy. I would I would say it’s it’s it’s essential and you know when you do have those sugar cravings, having fruit instead of a cookie is is going to be a lot better. So don’t don’t avoid don’t avoid fruits.

Eating out. So for me, when I eat out, I, I don’t restrict what I eat because I have healthy eating habits all throughout my day through, through, you know, in the meals that I in the meals that I make in the in the in the things that I eat during the day, that the leftovers, all that stuff, it’s all healthy.

So when I go out to eat, I don’t have to worry about saying, Ooh, I don’t know, should I just have a salad? You know, this is different if I’m going to be traveling and I don’t have access to, you know, and, and this is like this is not a one time meal, but this is like what I’m going to be doing for three or four days. In those cases, I try to make sure that I’m ordering veggies for every meal just to make up for the lack of what I what I’m not getting for my smoothie. But if I’m going out and it’s just I’m going out for dinner and I’m home, I’m going to have whatever I feel like eating because I know that it’s not going to derail my healthy eating habits because they’re so established at this point.

And again, this is not a temporary thing. This is a this is a lifelong, sustainable form of eating. So I’m not going to say, I’m not going to say no to something. If I want to try it, I’m still going to follow the rule of if I don’t feel good eating it or if I don’t like the taste or if I don’t if I have a negative association between eating it and then feeling poorly later on, then I’m probably not going to order that dish again. But I will go out to dinner and I’ll try foods and you know, I like going for the experience and trying and tasting new things. So anyways, hopefully that’s something that you can take something from, take it or leave it.

So and then kind of some specifics with, with, with, oh, before I get into some things that I avoid, I’ve talked about this a lot, but honestly, again, your, your, your poop should be painless. They should not be uncomfortable if you are sitting on a toilet for minutes and minutes and minutes and not just because you’re trying to, not just because you’re bored and you’re like, Oh, I’m just going to sit here for a while. But because you are actually struggling to poop, that is an indication of of a poor diet. And I would I would start prioritizing some veggies, some veggies in there. And also making sure that you’re working out more. Movement is really helpful, especially getting your core working, doing full body movements, that kind of thing. So. Anyways.

I talk about leaving out food that doesn’t, doesn’t make you feel good. That’s, that’s, and that’s for some people that’s going to be different. You know, if you this is where things like you know you might want to test do does eating gluten make me feel bad?

How does dairy affect me? For me, for example, I don’t I don’t like eating. I definitely I don’t drink milk, not because of any health reasons, but because it just doesn’t make me feel good. I will have I’ll have cheese, but it doesn’t make me you know, it doesn’t make me feel bad. I’ll have yogurt from time to time, but I can’t have a ton of yogurt and I can’t have it every day or I notice that my digestion gets weird. So, you know, you’re going to have to experiment with yourself and figure out what foods work well for me, what don’t. But I would I would leave out food That doesn’t make you feel good. Just a little advice here.

I also leave out artificial sugar. I do not eat foods that have artificial sugar. I don’t even have foods I try to avoid having. For a while, I avoided having foods with artificial sugar in in my home entirely, you know. Then I got married and I had a I have a wife and she has different rules. So I have to respect those. I also buy, you know, my own treats. So, but, but, but also I had this period in my life where I didn’t buy anything, where I wasn’t buying anything that was “unhealthy”. And so that was when I was able to develop this, this kind of relationship where I understood that having unhealthy foods made me feel bad. So I tend not to crave these foods. And I know that if I have some fruit or if I have some, you know, some mineral water with lime and salt in it, that I can usually avoid those cravings and get out in front of it.

Water is also very helpful if I think that I’m hungry and I look at what I’ve eaten that day and I realize, okay, well, you’ve eaten enough, so what’s wrong? And I realized that I haven’t had enough water then. Then that’s something. So you want to make sure that you’re drinking a lot of water? You know, I’ve heard that there’s a lot of different recommendation for how much water you should drink. I find that if I’m aiming for 90 to 100 ounces of water a day, that that is where I feel good for. For men in particular, maybe it’s important to front load the water. So you want to have more water in the beginning of the day and kind of start to taper off as you get into the evening. Otherwise, you’re going to have to wake up and go to the bathroom in the middle of the night and that’s not fun. So I tend to I try to get all of my water intake before 6 p.m. and then I’ll have one glass of water sometime between six and bed. And I find that that helps helps me avoid having to wake up.

The last thing I’ll mention here is eating for putting on muscle versus eating to lose weight. If you are eating to put on muscle, you’re going to have to eat more protein. You’re probably going to have to eat more carbs. That isn’t necessarily true. I found that for me, I needed to really prioritize protein if I wanted to put on muscle. And then if I’m focusing on losing weight, which that hasn’t been a focus of mine for a while, but you know, if that is your focus, you will want to eat more veggies, you’re going to want to eat more protein and you want to minimize your carbs. The exception to the carb rule is having is your workouts. So if you are doing intense workouts, you’re going to want to have some carbs before your workouts and then after your workouts because your body does need carbs to help absorb the protein. Carbs deliver that protein. So it is important to have carbs before and after workouts, but at other times of the day definitely want to prioritize, prioritize, healthy. Yeah. Protein and and veggies.

So anyways, those are my dieting, er, my eating habits tips. I hope you found that helpful help you found this useful. I’m going to be in the next couple in the two weeks from now. I’m doing another solo podcast and in that episode I’m going to talk about my, my kind of my, my weekly workout habits. So I’m going to talk about and talk about how much yoga do I do. How much non yoga do I do, walks, what type of mobility work do I do and how often and hopefully talk about it in a way that doesn’t sound overwhelming and sustainable because for me, I really don’t feel like I have to force myself to workout. This is something that really fits into my day nicely, and I hope that’s something that I can help you create as well.

So thanks for watching. I hope you found this useful. I hope it inspires you to be a better man and I will see you on the next episode, bye.