Jonathan Steedman (00:02.712)
Hey team, I wanted to talk to you about what to do the day after you've overeaten. It's gonna happen to you, happens to everyone, it's okay. It's normal, it's natural. Our goal here is not to eliminate that entirely. Maybe it was a party, maybe it was a celebration, maybe it was some time away, maybe it was a day of big feelings, whatever happened, happened.

And first and foremost, we need to try and leave it there. But there are some practical things we can do today to help, to help how you feel and to help both physically and mentally, help you move through into the next phase of things, I guess. firstly, let me tell you what not to do. What not to do, there's a few what nots to do. The first thing to not do is wallow in self pity, feel guilty,

and decide that, well, I've already ruined this week. I might as well, that's that little phrase that you might hear, I might as well, know, very stuff that I might as well keep on rolling, right? Firstly, you haven't failed the week, you can't fail the week, this isn't a pass fail situation. And secondly, you haven't killed anyone.

you say more food than normal. So let's put it in, let's calm down and put it in the context of things. One whole day, even a whole day of like insane, I think even like 10,000 calories, which.

is almost impossible to hit accidentally. So in a situation where you have significantly overeaten, in a small window, your body actually does quite a bunch of things that significantly limit your weight gain in response to that one day. Of course, if you keep doing that over time, it's gonna cause you to gain fat. But in that window, you will not absorb a bunch of the food anyway, because you've overloaded the system. Typically your heart rate,

Jonathan Steedman (02:11.95)
your heart rate, sorry, your body temperature goes up. So you burn a few more calories that way. And so you kind of poop most of it out. And so that's the first thing the actual physical impact is pretty minor. So let's not over exaggerate it or catastrophize it and assume, I'm going to gain like four kilos from that overeating yesterday. Now, just as a side note, if you jump on the scales today, you probably are way heavier. But a huge component of that is going to be

fluid and fuel. You're be holding so much more water for a whole host of different reasons. Two to three kilos of that weight for some people could just be water. And so if you snap back to your normal routine and weigh yourself again in three or four days, you've probably noticed that, man, I've dropped three kilos in three days. It's because it wasn't fat. It was just other stuff. So the actual impact on your body fat levels of one or two days of significant overeating is pretty minor. And then, but the weight.

impacts can be. So just be mindful of that and don't panic and over-catastrophize it.

That's the first thing, make sure that we're being fair and not overly catastrophizing what did happen. Now, what I don't want you to do is to compensate for yesterday's indulgence by eating less today. That is a really logical decision to make, but it's a really terrible decision to make. Because on paper you feel like, well, if I ate 5,000 calories today and I only eat 1,000 calories,

Sorry, I got that wrong. If I ate 5,000 calories yesterday and I only ate 1,000 for the next three days, then it all kind of averages out. And yeah, it might average out on paper, but you know what's actually gonna happen? You're get halfway through your day of eating 1,000 calories, and then you're gonna flip a switch, be super hungry, and then you're gonna binge, or I don't like that word when it's casually, but you're gonna have a giant snack accident, you're gonna overdo things, and we're gonna end back up in that same cycle because tomorrow you'll wake up and be like, okay, I'll compensate today.

Jonathan Steedman (04:21.954)
and you fall apart and then you compensate tomorrow and so on and so forth. So like I said, I know it's, it is logical and it makes sense on paper. You're not a robot. You're not a spreadsheet. We need to be more realistic about what you need to do. So instead of compensating, what I need you to do is get back to normal at your next meal. I'm sure you've heard me say that a hundred times, but I don't care. No matter what happened yesterday, I want you to wake up today and have your normal breakfast and your normal.

snacks and your normal lunch and your normal dinner. Not smaller ones, not your normal breakfast but without the carbs, just normal. That gets you back into your routine, gets you back into your rhythm mentally. You don't feel like you're punishing yourself for what you did yesterday because you shouldn't be punishing yourself if you do anything wrong. And then it helps get you back into your normal rhythms and moves that weight loss back to where it was going. So do not compensate.

get back to normal at your next meal, even if that feels illogical, trust me on this, it's powerful. If you are physically feeling crappy, that does happen if you overeat, so you're not beating yourself up mentally about it, but you are just sluggish, try and move fairly regularly throughout the day. Honestly, kind of as much as you can, but keep it relatively gentle, like a walk, a gentle swim, all of these things can just help with blood flow and...

and just help move things along. So that can really help. And then the one other tip would be to make sure that you're hydrating as much as you can, not guzzling water, but just having small sips of water throughout the day to really keep that up because often your electrolyte balance gets a bit out of whack because most of the time the food we overeat is really high in sodium. So your body just kind of flips out a little bit. just drinking small amounts regularly the next day combined with that gentle movement can be really helpful. So

If you have overeaten, let's not catastrophize. Let's put it in the actual context. Let's remember what biologically your body does in that scenario. And let's make sure that from a habits or a behavioral standpoint, we don't try and compensate. We get back to our normal meal. We do some walks. We have some few sips of water. And within a day or two, your body will have completely forgotten what even happened. And I want you mentally to have forgotten as well. I hope that's helped.

Jonathan Steedman (06:45.77)
I have nothing else to say. So I'll see you next week.