Here are my notes from the episode: Here’s how to train while Injured. Focus on 2 of the 3 main pillars when looking to get healthier: mindset and nutrition. For your training, you can do light cardio, and accessory work until the pain goes away. If it lasts longer than 7 days, the best thing would be to seek medical help. Top nutritional habits- *What worked well this week and didn’t? *What are some good high quality foods, what are the easiest ways to log my food to track my results. We suggest focusing on high protein meals to help with muscle growth and feel fuller. Review what foods you should eliminate to see better. Focus on eating 6/7 days with better food choices. Here’s are some of the top lessons from Deon Sanders: 👉🏽 Focus on building your skills set and if you outgrow your current situation, it’s fine to move on. 👉🏽 life is about growth and progression and always help those who helped you. HIIT segment: 1. Eat palm sized protein of 3-4oz with 3-4x servings a day. This improves your feeling of fullness, which eliminates excessive snacking. 2. Drink Zevia instead of traditional soda. This takes the excessive sugar out of your system, and you won’t get bored with just water. 3. Drink black coffee or green tea- plain. This is an appetite suppressant and helps you make it through your fasting window. I lost 4 lbs using this technique. 4. Weigh your foods like your weigh yourself. Here’s what I do: weigh protein - like 86 grams of protein is 26 grams of protein. If this was helpful, please share with 1 friend. Feel free to connect with me on Twitter and ig @hasagna