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ridding old bad habits part three if you haven’t  seen my other videos on that i put the link down  

below all right we’re at the stage now  where we are ready to create healthy new  

habits okay this is what we want to do right  here and the key word is create you have to  

constantly create these new habits for it to  become a new habit we have the bad habits but  

now we’re creating some new ones and it takes some  time so they have to be continued every single day  

so whether you know it or not you’re doing two  things all day long you’re creating your health  

or you’re destroying your health now when you’re  doing nothing like let’s say you’re not exercising  

at all the health tends to diminish so it’s a  constant thing where you have to exert effort  

to build something up especially with exercise  so let’s start over here in the creation of your  

health couple things make it easy in yourself  don’t make the recipes complex i’m releasing a  

ton of new recipes with only four ingredients or  less so that will help you out i’ll put some links  

down below of where to find these recipes i’m  also going to give you a really nice document  

that includes all the foods that are keto  friendly at the grocery store you know  

quick meals that you can go there and just  buy already made so you can take those home  

and eat them to make it easy also i’m  creating recipes with a lot of variety  

as well as keto desserts like how to make  certain things with chocolate or cookies  

how to make different types of bread with  very few ingredients so this will make it  

very pleasurable yet easy for you to make this  transition to your new habits another thing  

that’s very very important to curb the cravings  for carbs or the temptation for carbs is to eat  

more fat at the meal because we don’t want you  snacking especially late at night so a good  

habit would be to have enough fat and not snack  complete your meal at the meal and don’t extend it  

there’s a lot of people that have supper  that turns into a very long meal where they  

keep eating until they go to bed we want  to break that habit it’s not a good one  

also not having any junk in the house i will  tell you if i had potato chips in my house  

i probably would start consuming them i just  don’t have them in the house i don’t want that  

temptation so get the junk out of your house all  right next one less restaurant foods i think it’s  

a really good experiment sometimes to just notice  how you feel the day after you go to a restaurant  

usually despite how much you spend you feel  kind of either bloated or you feel kind of tired  

because you never can control the ingredients a  lot of times they have hidden ingredients like  

in the soups and the dressings that are sugary  that have refined carb corn starch so try not  

to go to restaurants very often okay but i do  understand in the beginning you may need to do  

what’s called dirty keto and not worry about the  quality because you’re starting new and it’s too  

overwhelming so it’s much better to just go to  a restaurant even if it’s a fast food restaurant  

to you know eat something without the bun or have  a somewhat keto friendly not necessarily worrying  

about the ingredients but you’re just trying to  keep your carbs low as a first step now i’m going  

to put a link down below that you can get more  information on this dirty keto in other words  

what types of meals that you should be eating  if you decide to do fast food versus meals that  

you shouldn’t be eating okay so we’ll give you  some ideas on that if you if you need to do that  

next point is awareness when you go through  stress you kind of go into this mode where  

you’re not yourself and you’ll do things that you  normally don’t do especially as it relates to food  

certain people when stressed go right for junk  food okay so you’re gonna have to keep your  

awareness very very high when you’re stressed and  do the right thing by taking certain b vitamins  

maybe having a healthy keto dessert to counter the  stress and actually get rid of the stress i have  

a lot of tips for this boredom the same thing  boredom is actually even worse sometimes than  

stress because you’re you have to keep yourself  really really busy people tend to eat when they’re  

bored so this is all about just being aware that  you have this new habit that you’re trying to  

keep implemented okay next point is this right  here never never never never ask this question  

to yourself hmm what am i in the mood for  today because you’re always going to get the  

wrong answer i mean i think you have you know the  instant gratification of some junk food and then  

you have the wonderful healthy feeling that you  would consume when you eat something that might  

not give you any instant gratification it might  in fact be very bitter vegetables are very bitter  

but one of the reasons why i consume them is i  like the way i feel after i eat them so focus on  

the healthy feeling that you’re going to get by  doing this okay also when you go to a restaurant  

if you do go to a restaurant make sure you tell  the person serving you don’t bring the bread  

or the dessert menu okay and that way you’re  not tempted all right on this side over here  

you want to make sure you don’t allow yourself  to be tempted you want to make sure that the  

environment that you’re in is uh safe it’s  keto friendly especially if there’s a social  

situation with people around and there’s all these  this junk food just avoid that environment okay  

be very selective of what environment that you  put yourself in also realize that that little  

keto friendly snack that you eat between the  meal is going to make you hungry and it’s  

going to make you want to eat more frequently  not a good idea i’ll take all these keto snack  

foods and i’ll actually eat them at  the meal but not between the meal  

and um i also don’t recommend a cheat day okay i’m  sorry but i know other programs have a cheat day  

the problem is the cheat day turns into another  cheat day which turns into another cheat day  

ideally though you want to do this  to the point where you create a very  

large health reserve because the overall strategy  is to do this correctly so you drop insulin which  

you then fix your slow metabolism this is how you  build up your health so you actually could afford  

a cheat day here and there because you have this  extra health reserve but not in the beginning all  

right there you have it thanks for watching hey  before you go real quick i have a course entitled  

how to bulletproof your immune system it’s a  free course i want you to take it and here’s why  

here’s you here is your environment everyone  is focused on this over here avoiding  

your environment but what about here what about  strengthening your immune system that’s what’s  

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a link down in the description right down  below check it out and get signed up today