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Gustavo Tolosa: The Slow Fast Way The Steady Path to Your Goals for the New Year
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hello everybody - this week's live webinar live with dr. mcdougal I am Gustavo Tolosa the webinar coordinator and moderator for dr. mcdougal but today we have a very wonderful even I would say distinguished guests and it is dr. Doug Lyall many of you probably know him because you have attended the 10-day living clinic at the Santa Rosa or dr. mcdougal that's the clinics and I just want to say a few words about dr. Lyle is the psychologist for the module wellness program and the director of research for True North health center and he has lectured extensively many places including Stanford Cornell and other universities and she's also the co-author of the pleasure trap mastering the hidden force that undermines health and happiness and I would highly suggest that you get the book later on we will share I would share with all of you his website and email address in case you would like to get in touch with him and now without further ado I will introduce dr. Lyle thank you so much for being here today and we are all looking forward to hearing you oh it's a pleasure like time for me to hit my little green box it is so that you can start sharing your PowerPoint presentation and what you do that I just want to tell everybody that today we are I am disabling to chat so that you all can really concentrate on this brilliant presentation there is a lot of food for thought here there's a lot for you to think about and we don't want to have any distractions during the presentation like I said later later on you can we'll give you the address so that you can get in touch with dr. Nile and go ahead we're ready to go thank you very much Gustavo well folks for those of you that don't know me I'm Doug Lyall and I'm a psychologist and it actually wasn't my first choice to get stuck in psychology I I was planning to be an artist as you can see from my first slide I had incredible talent but I just didn't get the support from my parents so I wound up doing this now I got I got even as you'll see the great great skill that I use here the this this lecture is going to be about taking things one step at a time and taking them slowly and being methodical and it's really the old story of The Tortoise and the hare and we're gonna find out some reasons why it's hard to do this but also why it is the best way to do it so we're gonna begin now with the first slide here is a classic in in the hare strategy of diet everybody knows who this is of course and maybe you don't but actually this is dr. Atkins says so right on his shirt and he's wearing the rabbit ears and here we are around 1990 where this became extremely popular and it still reverberates today as they're passing out little hair costumes to everybody essentially promising them that they can lose a great deal of weight very fast this would be very big business particularly in January where people have New Year's resolutions and really want to take off quickly and get to their goals so this is what everybody knows what this is of course in case you can't figure this out this is a this is a tortoise shell and this is actually what it is that we want to be wearing instead of a pair of rabbit ears and we're going to move through this with the concept of the tortoise in mind so this is the old story of The Tortoise and the hare and then in the middle there's a fancy little thing with an Amanat and we're gonna see what that is in a minute and a few minutes later now it's going to turn out that procrastination wins being a key issue when it turns out that stands in the people's way of trying to get where they want to go and people will feel this they will feel like they're fiddling around procrastinating avoiding putting things off etc and what we want to do is we want to try to figure out why there is procrastination with respect their goals and it turns out there's actually two reasons which is what makes the analysis of procrastination a little bit tricky to understand so first we're going to look at the clever there's a good reason there's a bad reason to procrastinate here's the good reason now suppose that you're living in an ancient environment and there's some gal that that makes jewelry and I'm gonna go promise her 20 coconuts by the next full moon if she'll go ahead and give me that jewelry now well the good news is is that I'm gonna get the jewelry now when I need it and I may never have to pay back those 20 coconuts because there's no telling what might happen to that woman between now and the next full moon and so it's going to turn out there's actually very intelligent reasons to procrastinate and because very often the debt or obligation or expectation that somebody may have for us may be something that if we can fiddle around long enough we might not have to do it so that actually makes the cost-benefit of procrastination weigh heavily towards the benefit side the more we fiddle so for example for 10 years I worked in the prison system in California and the there was constant directives coming down from the big shots in Sacramento that would then pass them on to the Big Shot my supervisor and then there's all of a psychologist's and we would look at these things and just roll our eyes at last question I like because we could imagine this happening throughout the state to our fellow psychologists and we knew how avoidant our fellow psychologists were at actually taking on any new directive particularly if it looked ridiculous so some of some of my colleagues would argue and make a big fuss about it but my friends and I never did we would just tell supervisor sure sure we'll get to that and then almost inevitably we never had to do it so this is where procrastination actually pays and that's a reason why it's a characteristic of human psychology is because very often the benefit is greater for procrastinating than the cost is and so that's why it's inside of human nature the fiddling around is actually profitable now however we all know that when it comes to some important personal goals there's another procrastination process that's actually mysteriously destructive this is for example but the classic in in for alcoholics is I'll start tomorrow next week or right after this or that takes place right after after my daughter's wedding then I'll get to it after I get done with this big thing at work then I'll get to it there's a there's a very tenacious procrastination dynamic and we're going to need to understand a little bit more about human nature to find out why there would be a self-destructive process that procrastination sits in the middle of and in order to do that we're going to need to understand what we're going to call esteem processes so this is how steam works inside your head you actually have well I'm going to call two parts of you one of them is going to be what I call you and the other part is going to be what I'm going to call an esteem meter and it's going to turn out that human beings are designed by nature largely not exclusively but largely they're designed to seek esteem that is a feeling of being valued by other people and so in order to do that well in order to be valued by other people we need to be aware that how it is that they're feeling about our performances so that's why you like to if you cook for example for friends you like to watch their reactions to see how happy they are with the food and then you're watching them as they give you feedback about how it is they value you if you are a musical performer you do the same thing you're your not only do you perform but then you watch and listen to the feedback that people give you after your performance so if you put on a new suit or new dress you are watching for people's reactions to how it is that they feel that the signal that they feel about your appearance so you're actually designed to be sensitive to how how valuable other people seem to find you and that's why you have an esteem meter inside your head there's actually very large amount of what the brain does now this is a case you didn't know what bird this was I mean some of you that have have more artistic sort of savvy would know but some of you might not know so it's going to turn out that this is a blue-footed booby bird and what this bird does is it squirts a ring bird manure in a circle it's called the guano ring guano is bird poop and what this is is it's a little signaling device that mama does and she puts a circle around her little chicks and anything that's outside the guano ring she will she will attack aggressively if it tries to come in so there's essentially a boundary line between us and them and that this winds up being a critical issue in the the behavior of will blue footed booby bird now it's also true that human beings do the same thing but they just don't use a quano wing they have a psychological guano wing where they have an in group or an inclusion group and then where they like each other and they're all sort of part of a team and then people on the outside of the guano ring were more suspicious of and we're not as friendly to etc now human beings are pretty friendly but they're still aware of a little concept of the guano ring the sort of encircles their lives and so that a steam meter is designed by nature to check the feedback to make sure or to help you stay inside the guano ring make sure that other people are feeling good about you now the so here is our gallon side the guano ring with her friends and so it turns out that when she gets positive big signals as steam signals for men it causes us to feel happy and confident and even feel proud like people like us and we like that if we get negative feedback like they're thinking about kicking us out of the guano ring then it will cause us to feel depressed to feel rejected or to feel anxiety so essentially happiness is is largely being guided by our esteem meter and its sensitivity to the feedback from other people now what we're going to do is we're going to try to use these ideas to try to understand the process of procrastination self-destructive procrastination and the I'm going to tell the story of a little kid named Harry Steinway this isn't a real kid I just made him up so he lives in Pittsburgh and he's got a little sister Elsa and then mrs. Steinway you can see that she's a piece of work mr. Steinway just keeps his mouth shut and doesn't really isn't involved in this drama now Harry from the time he was 6 God encouraged to play the piano by mrs. Steinway and she intends for him to be a great pianist one day and he likes this and so by the time he's 8 years old he's sort of a 60th percentile player there in the middle of the graph relative to other kids and by the time he's 9 he might be a 70th percentile pianist and he keeps working and as he gets better and moves up higher in the food chain it feels good he gets good feedback mom tells him he's going to be great and he can see that he's improving and his esteem mechanisms are giving him nothing but good feedback now he gets to the 80th percentile and all as well and his mom is telling him now that he's 10 years old but soon he's going to be headed to Carnegie Hall and he's going to be this fantastic pianist and that that's fine as far as Harry's concerned however on this path one day he winds up at a recital and there's a girl named June there and June has only been playing for a year and Harry's been playing for 4 years now June is quite a bit better so Harry suddenly finds out that even though he's getting better and that feels good doesn't look like he's probably headed to Carnegie Hall and so you mom believes and keeps telling him that he's going to get over there to where the red star is right up at the top hairy though knows that if he continues to do as well as he can he might only get to the 90th percentile which means that there's going to be an esteem loss somewhere down the road as his mother is going to have to figure out and confront it back the Harry is not going to be at the 99.99% I'll he may only be at the 90th percentile and therefore he has fallen short of her expectations which means he's going to lose a steam and we know what happens when we lose the steam we wind up depressed anxious and we want to avoid these things because it's not a good feeling and we're embarrassed so in order to avoid this he wants to actually hold on to the esteem as long as he can about esteem is valuable currency it's essentially the currency of the Stone Age environment so before there was money what there was was esteem and so that's why we worked so hard to get it we try to do things in the village to be valued to show our value to other people and that's why the esteem meter is this critical feature and lever over human psychology so what Harry's going to do is going to be something quite dramatic and that is that he's going to stop trying he will quit putting in much effort on the piano and the reason why he's going to do that is that as he continues to have his skills slide by not playing and his mother keeps saying oh but Harry you could be fantastic Oh Harry you could go to Carnegie Hall what is the matter with you as long as she keeps saying that then he knows he still has this esteem or he still has the status the AP tries what's going to happen is he will absolutely lose the status because he will not be living up to expectation so therefore it winds up being an extraordinarily clever trick to stop trying and this is the root of procrastination now it turns out it does not feel good to do this it feels bad to do this it's in fact very disturbing Harry is angry he's upset he's depressed he's embarrassed he may even believe it or not feel suicidal impulses he feels self-destructive he actually doesn't know what is causing us but he does know he's in some kind of a great motivational trap he just doesn't know how to work it out and neither does his mother as she continues to reassure him how great he is he continues to dig his heels in and to not try now this is the procrastination dynamic and the steam meter if you think about it this is there's a word that we have in the language to describe you steam meter that that I don't use right off the bat but it makes complete sense let's suppose we do something and we get a lot of really good feedback from people then we would think for example wow that was cor good for my ego that's what that sounds like if we got bad feedback suppose we applied for three jobs and we expected to get get offers from all of them and we didn't get offers from any that would be quote tough on our ego so ego is actually the word that we use to describe the esteem meter and I try to not use that word because it brings in all kinds of other concepts from psychoanalysis that we don't want in the mess but if we just think of the esteem meter as what you and I call ego then this then it all comes together and what I call the ego trap so the ego the desire to get a steam from other people by doing a good job why is that put in a motivational dilemma a procrastination dilemma where people quit trying their best because if they do their best it will fall short of the expectations of other people and therefore they will actually lose esteem this is what I call the ego trap so there's normal ego motivation where we're making progress and it feels good but that motivational mechanism can be trapped by expectations that get too hot let me give you examples so there are quote brilliant students that everybody expects to do fantastic and get into Harvard and etc and you will very often find these people go the other direction as the parents keep reassuring that the kids that if they keep trying harder they will do great things and the kids will dig in and absolutely fail or they will fail selectively they'll make sure that that they it is clear that they are not trying and therefore the failures that are being observed are not evidence that the kid is not competent so black belts very often in the martial arts as soon as someone gets a black belt this means in theory on the culture that they're they should be a world champion and should be impossible for them to be defeated by someone who is not a black belt and of course this is ridiculous it's not true at all very often a in any given in any given encounter a person of a lower grade can beat a person of a higher grade and so black belts very often when people achieve that level they quit they or they stand around on the mat and don't compete they don't want to do that because they do not want to lose because they would lose status also a lot of times young men especially or old men too but trying to date they will be very squirrely with women about asking them out or asking for for their time they will they will nose around the issue because they don't actually want to ask and then get rejected so so if they've never really asked they've never really been rejected and so they hint around and hint around looking for positive feedback and cues that if they get us they would be successful and a lot of times they never ask so this is a these are examples of a procrastination dynamic now don't be afraid of this charter this is we're gonna now put a lot of things together here it's not that complicated look at our girl and she's got those two parts of her mind one part of this her and the other part is her esteem meter it's going to turn out there are three main classes of relationships that people have to compete for I don't put family in there because generally you don't have to compete to be somebody's mother so even though that's an important set of relationships within family but these other three types of relationships are all necessarily competitive you have to compete in the mating arena you have to compete for friends and you have to compete for jobs and customers so it's going to turn out that these are all competitive processes and the feedback that happens impacts the esteem meter now what's going to happen is all of those processes the competitive processes our cost-benefit analyses they're which the people in the marketplace are actually running cost-benefit on on our individual and whether what it is that they have to offer so in the trade department the guy with the square head there is deciding whether or not he wants to hire our girl and he thinks about her and her abilities relative to all of his other options and he runs a cost-benefit analysis so all this competitive process is all cost-benefit feedback essentially and so what people are going to do in order to do better is they're going to rehearse so we don't just try to get mates we also go to the store get clothes shine up our car get our hair cut we do a lot of things in order to rehearse in order to get better at the competitive process that's what a resume is that's what's going to school and getting good grades are you are rehearsing for the trade arena now it's going to turn out that it doesn't do any good to rehearse unless you have a feedback system that tells you that your rehearsals are effective so it's going to turn out that human beings have created inside of their natural history and internal audience and that internal audience watches your rehearsals and it gives feedback to the esteemed leader so for example if you move furniture around in your house to try to make it look more elegant you as you are pleased with an arrangement you look at it and you are looking at the new arrangement through the eyes of theoretical other people for example friends that would look at your arrangement and say ah that looks really nice but it there are no people in the room and they are not giving you feedback to your estimator in fact it's your internal audience that is serving as a proxy for those people if you go shopping for a new dress in order to be more attractive to mates for example you you put on a dress and you look in the mirror at Macy's and the internal audience then says either thumbs up or thumbs down and so it is in this way that the internal audience this is what philosophers call consciousness or self-consciousness they haven't known why it is that people have such a thing but human beings live with these little people that essentially live inside our heads and they're constantly giving us little feedback on our performances when nobody's watching they're giving us performances on rehearsals think of a young guy in his driveway young kids shooting baskets and he will be thinking about a last-second shot in the big championship game that he's going to take one day and he'll even count it down out loud as if a bunch of people are watching and if he makes the shot his internal audience says wow we did great and he can actually feel pride and happiness even though nobody's watching and nobody cares it's a rehearsal mechanism for the future so this is actually two different processes that I call esteem which is the actual feedback from real live people that really hits our steam meter but also we have a self-esteem mechanism from the internal audience that will do the same thing as it watches our behavior from inside okay now so here's what can happen is that remember remember Harry Stein oh his mother that she set expectations too high and therefore he had to defend his esteem from her by not trying but the same thing can happen from the inside from our internal audience so we can pick up cues that we believe that people out in the world have high expectations for us we might not even know who they are we can't even put a name to a face but we have absorbed it and it has become part of our internal expectations and so if the internal audience has set the bar too high then the self freezes under these internal high expectations and procrastinates its way through the ego trap so in other words you don't want to quote lose status with your cell by falling short of your own expectations this winds up being a major procrastination self-destruction dynamic in human beings it's an extraordinary one mark Leary at Duke calls this you know essentially the curse of the self the human beings can do things to themselves and stop their own their own advances in a way that no other creature can do because they don't have an internal audience because they don't have such a fancy mind now however I don't look at it as a curse I just look at it as another adaptive instinct that can run into trouble so you have many adaptive instincts in your mind you've got a hunger Drive you've got a thirst mechanism you've got the ability to use language that's an instinct you also have the ability to imagine the worst case scenario that's an instinct in people so if your kid doesn't call you when they were supposed to get down from the airplane a half an hour ago then you start thinking about the worst case scenario so that's a natural component of human beings that help them avoid trouble but you also have a procrastination instinct that instinct has two basic features number one it's me being a flake with my supervisor at the prison that's a savvy energy conserving instinct it basically runs the cost-benefit and says you know what I don't think I'm gonna get in too much trouble if I don't do this and if I don't do it I might not ever have to do it but the other procrastination instinct is self-destruction by way of esteem defense and that esteem defense can be the Steinway defense it can be in other words defending our esteem loss for a specific individual like our mother or it could be an internal expectation the internal version of the ego trap either way it's a really bad destructive process but it's its built-in there because it can be of net benefit now sources of crushing expectations where they happen well we pick them up from all over the place the culture for example sort of expects if you're an alcoholic they expect you that you ought to be able to just put down the bottle that they actually people that don't have that problem do not actually understand how difficult that problem is and as a result they can quit alcoholics into the ego trap and the alcoholics can absorb those expectations into their internal audience and therefore they can actually hide from themselves from their own internal audience and continually procrastinate and say you know what I'll start tomorrow and that winds up being a very crushing dynamic it's the sometimes the source is easy to see how this could happen so for example we go back to our Atkins thing so there are one of the famous ads that was responsible for a billion-dollar fortune was a thing called slim fast and slim fast was a bunch of chocolate shakes that they said give us a week and we'll take off the weight and people would would drink slim fast shakes for a week and they'd lose ten pounds they didn't lose any fat slim-fast was very very low in sodium and if all the people did was to to just drink chocolate shakes for a week it turns out that big people overweight people are very often retaining a lot of water because they have a high sodium diet and as a result they would die Ries or they would lose the water behind the low sodium diet for a week and they'd lose 10 or 15 pounds and they're all excited however they haven't lost a single bit of fat they just ate a high fat chocolate diet for a week but they have no idea that this is actually going on and all they need to do is eat one tiny little bag of potato chips over the next three days they're going to gain all that ten pounds back because they're going to absorb the water this led to you know unand in people's self esteems as they would lose the weight and gain the way to lose the gate way to gain the weight and slimfast laughed their way all the way to a billion dollar fortune behind this sort of ridiculous thing this is a horrendous example of the hair putting on putting on the wrong costume and winding up in a mess here's the right costume right costume is a tortoise shell and the tortoise shell is hardened against the criticism that you're gonna get if you do this the right way if you don't know my lecturer called the getting along without going along there's certain things I say to people when people cross-examine me about my diet and I encourage you to use similar things so people say well where will you get your protein from just tell them you don't know hey I don't know seems like it's okay and they say it won't work and you tell them you're probably right it's just an experiment and what the you notic an eat any pickled pig's feet you say no I'm just gonna do this it seems to be working for me right now but we'll see what happens and as they predict gloom and doom because you are an idiot who's not eating chicken and doing paleo or Atkins or whatever else that you're eating carbohydrates for goodness sakes what you do is you just keep your mouth shut okay you just let you know just say look who knows you're probably right and you just get out of it or we have no interest in defending a theory here we just want you to get on the tortoise trail now this is the tortoise trail let everybody else go on the hare Highway and just hop right to the mess that they're headed for it's not their fault they've been sold a bill of goods they're not as educated as we are and that's okay like it's not your job to educate the world your job is to get on the tortoise trail get your tortoise shell on and start moving in the right direction which means you have to be very myopic tortoises only look at the little bit of grass that's right in front of them we do not try to look out at the 40 pounds we want to lose the 28 pounds we want to lose by summer don't get lost in that of course your line is going to drift to that but your job is to get myopic you got to be very short thinking here in order to do that you're going to need the Madhu McDougald medallion so now we know what this is we've got a tortoise they can barely see you can only see about an inch in front of its face it's got a nice hardened tortoise shell against all the critiques and it's got a medallion around its neck telling at which direction it needs to be very slowly moving towards and on that mcdougal medallion it says it's the food which is what John McDougall always says this is it all right and on that on the other side of MacDougal medallion there's the instructions about where to go so let me tell you what this actually looks like there it is it says starch targets and the starch targets are that you want to eat every day starch space meals some fruit some salad maybe and some exercise don't make a big deal out of the exercise it doesn't have to be a big deal if you're a big exercise are great if you're not just get up and move put some dance tunes on and wiggle around in your living room where nobody has to see you just enjoy yourself but we want to do a little bit of exercise if we can every day but we're not gonna look to be perfect here because none of us is a saint and things come up in life so actually our job the goal is every week we're gonna try to aim for these six targets every day but the goal is still only hit 80% of them and that's about 34 out of those 42 targets so if we do this and so certain days so you see the first day there I didn't get three starches in and I didn't get any exercise in that's okay I got four out of the six the next day I got five out of the six and the next day I got a difference by about at six at the end of the week you kind of add them up core and then we go on to the next week yeah dr. Lyle we lost your your PowerPoint presentation okay if you don't mind we otherwise you're gonna it's stopped sharing so I think you're gonna have to click on this share again yeah I think I'm having a hard time getting to it I might have to hit a cancel button down at the bottom I don't know okay tryna okay we'll try that see what happens okay it says once they want to continue just need something to start a one second let's see if you can find ah let's see if I can find it here we go and we are back live that good perfect beautiful okay so here we are again and we're just trying to every week try to hit about 34 and what we would like in our minds is this notion that hey you can do this this is very doable we're not trying to have in our mind that we're gonna lose 38 pounds by September we're going to just hit these little checkboxes today and then we're gonna hit them tomorrow and that's how we're gonna do it we're just gonna do one little checkbox at a time it's not that complicated now so what we're gonna try to do is get outside of these motivational traps but we're not gonna be chasing the self-esteem and just trying to quickly get to this goal so that we can look great we know that that's where we're we're trying to head for that esteem but instead we want to focus on the self-esteem process of just checking the box because your internal audience will be watching you and if you check those boxes it will know that you're checking them the and we are not going to be focused so much on this scale because the scale lies it fluctuates all the time and is very disruptive for people's confidence instead I want you to focus on the check boxes and over time if we were doing this right we're gonna see some weight loss we need to be myopic and just get ourselves lost and process as we continue to check these boxes we have to have a spirit that we're going to learn as we go remember from the old movie The Karate Kid where mr. Miyagi has Daniel out there putting wax on his car and taking it off and getting him lost in the process of putting wax on and wax off is how we learned my dad did the same thing with me with a pole sold bigger and I wasn't too excited about it but that such as light for me now here's the real math that takes place with respect to weight loss average woman at 36 years old me in the United States is about 166 pounds and she's gained about 2 pounds a year for 20 years since she was 16 so it's been a very subtle slow process of her digging this hole for herself we want to dig out of that hole pretty quickly but we're not going to get out of there instantaneously if we put that tortoise shell on and check these boxes we're very likely to lose maybe a pound a week which means that in six weeks you will have re rewound the tape by three years and as we continue on another six weeks we're going to get rid of another three years in other words as we chip away at this process it's not an insurmountable goal at all we just have to chip chip chip away and do the process correctly sometimes it's good to have little one 16 ounce bottles around water because that's how big a pound of fat is so when you lose a pound of fat in a week you look at a 16 ounce bottle of water and you realize that's how much fat came up your body you can't see it but it can be seen and by the time you've lost six pounds you've lost a tremendous amount of fat and you need to just stay the course and keep chipping away when Steven Spielberg made look Raiders of the Lost Ark he actually designed every little bit of that thing and put together it was all ready to go people were amazed at how detailed and organized he was he knew the the 2,000 little shots that he needed and all he did was just go every little shots about 600 seconds long and so all it was was just do a six second shot and then do another six second shot and then do another six second shot and you just put together that little piece one piece at a time and that's how you make a movie when people want to know how it is that you take off 25 pounds I could tell you how you do it you take it off one starch meal at a time one little exercise at a time one little salad at a time that's how it's done don't look at any big magic look at little small processes you know people would never get education and graduated from college or high school if it were done all at once and you had one big exam it turns out that people do it one little quiz one little exam at a time one little chapter at a time and there's little feedback mechanisms to tell people on the way that that's how you do it and that's the only way that something like that gets done you don't buy a house all at once not unless you get lucky and win the lottery you just you own your home one little bit at a time and you build relationships wrong a little bit of time and you raise your children one little bit at a time they don't go from being three years old to being 23 years old and college graduates in a leap it's one little step and that's how everything of any significance is actually accomplished nothing is accomplished through some dramatic you know instantaneous shortcut to great success all successes and everything that means anything is one little good move at a time after the next and this is the difference conceptually between the fork on the road that people face in January whether they're going to get on the hare Highway and try some trick that's going to get them to their swimming suit body in gin or they're going to go on the tortoise trail and actually earn it the you know a wise person once said summer bodies are made in the winter they are they're made now one step at a time one good decision at a time and as we do that we do not have to be perfect hit 80 percent of your targets and this is going to be how you get the life you deserve thank you very much for listening folks thank you gustavo for your help i could never figure it out the first thing about this without you and and if you folks want to get a hold of me Strabo will show you how to do that thank you very much thank you dr. Lyle and and I just want to say something that really I don't know I I think it's very important for everybody because when it's about when it comes to weight lose weight people all of a sudden want to lose you know 10 pounds in a week what you were saying it's so true how it's one step at a time and you mentioned school and I remember going through my masters or my daughter in it and I have to focus under what the next hour was because if I thought of even even the next day I would be so overwhelming we want to quit so thank you for reminding us that is a very important point very good my pleasure so everybody I have put a little sticky note and now another announcement so that you can actually visit the miles website and you can have his email doctor that Lyle at yahoo.com and thank you again the trial and we hope to have you as a guest in the near future everybody else we will see you next Thursday our usual time dr. mcdougal is going to do something a little different he will answer the twenty most frequently asked questions about the starch solutions the star solution and those questions are going to be compiled and we will go through each one of them and I think it's going to be a very interesting practical useful webinar that you will be able to watch time after time again as you read his book the start solution so we will see you all next week and have a great week bye
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