In this conversation, Jeb and Mike discuss the importance of tracking food and how to make it easier and more sustainable for clients. They emphasize the need for a personal connection and the feeling of safety and comfort in order to motivate clients to track their food. They also address the resistance and perfectionism that clients may have towards tracking and provide strategies to overcome these barriers. The conversation highlights the importance of finding a balance between flexibility and structure in tracking, and the power of giving oneself permission to make choices that align with their goals. In this conversation, Mike and Jeb discuss the misconceptions around metabolism and calorie intake. They debunk the idea that clean eating alone can lead to muscle gain and weight loss, emphasizing the importance of calorie surplus and individual metabolic rates. They also highlight the role of non-exercise activity in total daily energy expenditure and the need for balance in exercise intensity. The conversation touches on the significance of mindful eating, the impact of snacking on weight management, and the challenges of instilling healthy eating habits in children. They conclude by emphasizing the importance of awareness and finding a personalized approach to nutrition. Tracking food can be a powerful tool for increasing awareness and achieving health and fitness goals. Resistance and perfectionism are common barriers to tracking, but they can be overcome by creating a personal connection and providing a feeling of safety and comfort. Finding a balance between flexibility and structure in tracking can make it more sustainable and enjoyable for clients. Giving oneself permission to make choices that align with their goals is key to maintaining a healthy relationship with food and tracking. Tracking doesn't have to be perfect; even small adjustments and rough estimates can be effective in achieving desired outcomes. Clean eating alone is not sufficient for muscle gain and weight loss; calorie surplus is necessary. Non-exercise activity plays a significant role in total daily energy expenditure. Mindful eating and being aware of snacking habits can help with weight management. Finding a personalized approach to nutrition is key to long-term success. 00:00 Introduction and Catching Up 00:53 The Disconnect Between Outcome and Action 03:23 The Importance of Connection and Safety 06:05 Different Methods of Tracking 08:34 Making Tracking Easier and More Sustainable 11:10 From Mechanical Eating to Intuitive Eating 15:09 Overcoming Resistance to Tracking 19:24 The Value of Planning and Adjusting 22:09 Navigating All-or-Nothing Thinking 25:38 Finding the Gray Area and Rating Foods 29:07 The Example of the Strongman and Oreos 29:21 Demystifying Metabolism and Calorie Intake 31:07 The Role of Non-Exercise Activity in Calorie Expenditure 33:31 Mindfulness and Awareness in Making Dietary Choices 36:30 Finding Balance: Restriction vs. Freedom in Food Choices 45:04 Teaching Children Healthy Eating Habits: A Balanced Approach Keywords tracking, food, motivation, safety, comfort, resistance, perfectionism, flexibility, structure, permission, metabolism, calorie intake, clean eating, muscle gain, weight loss, non-exercise activity, energy expenditure, exercise intensity, mindful eating, snacking, healthy eating habits, awareness, personalized approach