Action items

• Know what to eat.

• Start with exactly what you eat now and adjust with the above. Boom you've started.
• Ask RayAI for suggestions based on what you currently eat.
• Add your first meal to your program with #meal
• Know where you can find more resources (we have a ton)

Ray's take

Now that we've gotten baseline assessments, let's discuss nutrition.

Nutrition is the most important category. If we were working together in person, I would ask what you eat in typical meals including the foods, and how you get it.

I would work with you to simply edit what you already eat to be obviously healthier (more lean protein, veggies, and less refined carbs).

The cool thing is, you can do this by asking RayAI how to edit what you eat on our app. It has been trained on our content, but is WAY smarter than me. It is also available 24/7 with instant response time.

You can do this two ways.

Add a meal to your My Program stream, and then start a convo with RayAI

This option is highly recommend bc you have a record of what you ate, and RayAI will remember this info.

You can ask RayAI for feedback on your meal or to calculate the calories or macros. Pretty cool .

To do this, add a meal to your My Program stream:

Then press the "Chat with RayAI" button - a new convo will start with the referenced meal listed on the top of the screen. Here is an example convo from the above post.

Try it now!

Add your most recent meal to your program

Ask directly from the RayAI tab

A second way to get feedback is just simply going to the RayAI tab, and asking a question directly

Hopefully it's self explanatory.

What I do

My personal strategy is pretty simple but before telling it to you, let me explain what I optimize for:

• I want a 6 pack
• I want to eat really delicious food
• I want to eat a very high volume of food
• I like ice cream
• I enjoy drinking alcohol

Sound impossible to optimize for? It's not. I've accomplished 1,2,3,4, and 5 for the last 15 years. The key is sustainability.

The way that I have been able to achieve sustainability is through what I call "max volume, min calories."

What is max volume min calories eating philosophy?

• Eat as much as you want for foods that are are high volume, low calories (veggies, lean protein)
• Eat good quality, delicious higher calorie foods, but don't overeat (guacamole, other sides)
• On all other foods aka "bad" foods, be knowledgeable, and actively decide if its worth it (i.e. I drink beer)

Master Rule: I eat and drink whatever I want, but only if its worth it.

This is my super power, and will be yours too, with this system.

More of what I do for assessments, nutrition, exercise, and more here.

"I love how I eat, I eat what I want, I do not feel like I'm missing out on anything. If my friends shake a fry or chip in my face, I just chuckle or ignore, thinking to myself yea i'd rather look like me than you." -me

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Additional Resources

We have so many articles on nutrition, and are always adding more. You can find them in the resources tab under the "Nutrition" category.

If you are motivated to go beyond the basic principles now, this article is a great start.

Concierge vs app

Still want the concierge experience? Apply here

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