Mindless Eating: The Behind the Scenes Food Behaviors Ruining Your Fitness

Food Behaviors Ruining Your Fitness
Photo Credit: rolffimages1 via Compfight cc

69% of adults are either overweight or obese. With the wealth of information circulating on the Internet it’s interesting that we have such a high rate of people with poor health.

This just goes to show that while we live in a society that is obsessed with looks and health—the method of delivery  is wrong.

We have a tendency to focus on macros, diet plans, meal timing, stoking the metabolism, and other nutritional metrics. Those are insignificant compared to the large elephant standing in the room laughing as we parade around trying any and everything to level our fitness up.

The large elephant isn’t the sexiest in the room. It’s not trendy, but it’s damn essential.

What’s this elephant I’m speaking of.

It’s our food behaviors. Food behaviors operate mostly on a subconscious level.

We know which foods we’re supposed to eat. We know total calories play a pivotal role in building the bodies we want. We know what to do, but aren’t doing it because our minds are playing on another playing field that we haven’t arrived at yet.

While actors (your outside appearance) get all the attention, it’s the filming crew and producers (your mental being) who ultimately pulls the strings and develops a great product (i.e. a body you can be proud of).

This eating without awareness, without focusing, without intent is what we call mindless eating.

What is mindless eating

Mindless eating is when you eat without thinking about what you’re doing. You’re essentially playing the role of a nutritional zombie.

Mindless eating often occurs through overeating, not because of greed or any other self-centeredness, but because of our environments.

Brian Wansink, author of the interesting book ‘Mindless Eating: Why We Eat More Than We Think’, explains that “we overeat not because of hunger but because of family and friends, packages and plates, names and numbers, labels and lights, colors and candles, shapes and smells, distractions and distances, cupboards and containers”.

Temptations to fall into mindless eating habits surround us at every corner and turn we make. Let’s look into 6 common scenarios where the potential for food behaviors ruining your fitness is high.

6 common areas where mindless eating can zap your fitness progress

Our minds are programmed from the time were a toddler to behave in specific ways with our foods.

All 6 scenarios below are detrimental to our goals unless we become mindful of them.

1. The size of your plates, bowls, packages, & buckets– As crazy as this might sound, the presentation of the way your food is delivered plays an important role in determining your eating behavior.

Researchers at Cornell University’s Food Brand lab, discovered that people who used larger plates overserved themselves compared to those who elected to use smaller plates, hence undeserving themselves.

People will eat food just because it’s there. We’re instinctively engineered to desire food when it’s placed in front of us. We might have a beating pulse, but inside each of us, lies a little robotness, which allows us to fall prey to programming and losing our minds.

Movie goers in a study conducted by Wansink and his students were given 5 day old popcorn. Many of them, haven’t eaten lunch, were given a soft drink and a medium or large bucket of popcorn to indulge in. Not surprisingly, the large bucket group ate more.

Asked if they ate more due to bucket size, they replied “no”. People didn’t eat because they were hungry, they ate because of the movie distracting us, the sounds of people munching on popcorn, and the general societal expectations of going to the movies and being expected to snack.

2. Your perception of the situation– The stories we create in our heads become manifestations of our realities after a time period of feeding ourselves the same story.

 food behaviors ruining your fitness-
Be careful of what you’re pouring into your brain- Photo Credit: Toodeloo! via Compfight cc

If we’re in a situation where it’s expected we stuff our faces (talking to the ‘all you can eat buffets’)—then we’ll pig out, regardless of whether we’re full after plate 1.

If we’re in a fancy schmancy restaurant on a date, we’re likely to eat with restraint and not pig out because of the expectations.

There was a study conducted on North Dakota & California wine, where the same wine was given out with different labels.

The North Dakota wine consistently rated lower due to the expectations that wine grapes aren’t grown in North Dakota as opposed to them growing in California.(I always wanted to try this on the so called wine connoisseurs.)

3. Your eyes (out of sight, out of mind)- Often times in relationships, we operate with an out of sight, out of mind mentality. We treat food the same way.

If we walk into grandmas house and see a delicious white cake sitting, odds are, we’ll suddenly have the desire to eat white cake.

If you’re at the bar and your waiter hasn’t come to collect your 4 empty bottles, odds are you’ll have more reservations about ordering another drink.

This logic was supported in the famous chicken wing study where a group of individuals were left with the bones in front of them and another group had their bones taken each time.

No surprise here, but the group who had the bones left in front of them ate fewer compared to the group who had their previous plates removed.

4. The middle grounds (aka the land of nowhere)– We’ve all been in a place where things aren’t going bad, yet things aren’t moving forward. You’re moving so slow that it doesn’t feel like you’re moving at all.

In the nutrition world, this can be a dangerous recipe because it allows us to run on autopilot and lose our focus.

Wansink describes this middle ground of drudgery as the “mindless margin—we can slightly overeat or undereat without being aware.”

If you undereat by a sizable margin, you’ll start to feel weak, lethargic, moody, and have crappy training sessions. If you start to overeat by a sizable margin, you’ll start to feel bloated and slow as molasses.

However, in this dangerous middle zone of eating, we aren’t aware of the small differences. A small crack in a dam eventually overflows.

Snacking here and there multiple times a day secretly throws your daily caloric intake off. Months later, you wake up with an extra 10 pounds and outfits aren’t fitting the same.

5. The party don’t stop till the food is gone (aka our all or nothing food mentality)– Party till the sun comes up. Pulling all nighters for school. Celebrating chugging energy drinks to keep working on projects.

Our culture has an extreme personality. More and more isn’t always better. Often times, this attitude comes back to bit us in the rear.

We have to finish everything. Our approach to food isn’t any different (especially here in the southern states).

We’re done eating when our plates are empty. We’re done drinking when our cups are empty.

This mentality is hard to break, especially since it’s been ingrained into our subconscious since we were kids.

Being told that you can’t have dessert till you finish your plate or being called wasteful for not finishing your food has added fuel to the fire for our eating habits.

Instead of eating till we can see our reflections on the plate or eating out of guilt, pull the eating brakes at 80% capacity.

Borrow the Okinawan phrase ‘hara hachi bu’ which is used to indicate to eat until you’re 80% full. Eat until no longer hungry, not full.

6. Societal and lifestyle traps– From parties to movie nights, we allow ourselves to become preoccupied with guests to the point we unknowingly stuff our faces away. Whether it’s snacking obsessively out of nervousness at the corporate office party or snaking due to guilt at grandmas house—be weary of these traps.

How to eat mindfully and enjoy the immense pleasures of food

If you want to build the body you want and transform your health, you must find a way to control your eating behaviors. You can’t out train a diet, no matter how intense your workouts are.

However, using 7 simple lessons from Zen Master Thich Nhat Hanhs’ book ‘How to Eat (Mindful Essentials)’, we can begin to control our eating behaviors.

1. Eating without thinking– Thich Nhat Hanh states that “Sometimes we eat and we’re not aware that we’re eating. Our mind isn’t there. When our mind isn’t present, we look but we don’t see, we listen but we don’t hear, we eat but we don’t know the flavor of the food.”

2. Slowing down– “When we can slow down and really enjoy our food, our life takes on a much deeper quality. I love to sit and eat quietly and enjoy each bite, aware of the presence of my community, aware of all the hard and loving work that has gone into my food. When I eat in this way, not only am I physically nourished, I am also spiritually nourished. The way I eat influences everything else that I do during the day.”- Thich Nhat Hanh

Taking time to enjoy our food is a great way to unwind, express gratitude, and take a much needed break from the hustle & bustles of everyday life.

3. Turning off the tv– “To be truly present you need to not just turn off the television or radio in your house, you need to turn off the conversation and images in your head”-Thich Nhat Hanh

Take a break and disconnect from the world, cell phones included (nothing will happen in those 20min—promise).

4. Preparing a meal- Just as fitness can nourish our bodies and mind. Just as a mesmerizing piece of art can move us physically and mentally. Just as an athlete of remarkable abilities can leave us in awe and disbelief. Food has the ability to provide a deep nourishment for our bodies and mind.

5. Chew your food, not your worries– “Sometimes we eat, but we aren’t thinking of our food. We’re thinking of the past or the future or mulling over some worry or anxiety again and again. Don’t chew your worries, your fear, or your anger. If you chew your planning and your anxiety, it’s difficult to feel grateful for each piece of food. Just chew your food.”-Thich Nhat Hanhs

Let go of thinking about work, personal stress, and just take in the moment of enjoying the food.

6. Eating is an art– This isn’t just fancy cooking. Its how you go about your daily nutrition. It’s eating well in the moments where most would crumble. “Your body is not just yours”. It is a gift and a responsibility”

7. A full life– One of my favorite quotes by Nhat Hanh states that “If we feel empty, we don’t need to go to the refrigerator to take things out to eat. When you eat like that, it’s because there is a feeling of emptiness, loneliness, or depression inside.”

Eating to fill emotional voids never solves the underlying issue. Filling your emotional voids by eating places a band-aid over your deep flesh wounds (eventually it’s going to seep through).

Question for you to think about: What are some areas of your life where you fall prey to mindlessly eating? And, what do you plan to do about it?

Pay no Attention to The Sideline Critics (A Polite Note From Those of us Trying to Level up Our Lives)

pay no attention to the sideline critics-sideline criticsOn any given Youtube video, Facebook post, Instagram share, or conversation with peers at work—you’ll hear someone share their criticism over a specific matter.

Criticism, in the correct context, serves as a great tool to help us grow as individuals and reach our desired goals. This type of criticism is deemed constructive, which is always a valuable metric.

However, the majority of criticism that we encounter is the polar opposite of constructive criticism. Today’s criticism is basically messages of hate, insecurity, and jealously.

The Sideline Critics DNA

There are two types of critics. One type criticizes and takes action toward the issue (succeed or fail, this person at least tried). The other type criticizes and sits on the sideline—offering no value besides creating extra noise. This type of critic is lazy and runs their mouth just for the sake of talking.

The sideline critic is the type of person who comments on Youtube with hateful comments such as “his music sucks, he should quit”, or “she’s fat, but I guess her singing is ok”.

The sideline critic appears in the fitness space with comments such as “why is he working out like that”, or “why does she eat this way, when there’s a better way to eat”.

The sideline critic has balls of steel behind the pc screen and talks behind people’s back.

Why you should pay the sideline critics no attention

It’s easy for the sideline critic to criticize someone who is trying to make a change in this world because they only give lip service about making a difference. It’s easy for them to call people’s clothes ugly when they only wear what society tells them is cool.

It’s easy to criticize someone for following their dreams when they are only making excuses for why they aren’t following theirs. It’s easy to criticize someones fitness decisions when they’re doing nothing besides going to work, then heading home to watch the latest TV shows.

It’s easy to criticize someones creativity when they don’t attempt to do anything creative.

It’s easy to make fun of someone’s diet or efforts toward living a healthier lifestyle when they don’t attempt to try themselves (deep down, they want to try, but are afraid of being vulnerable and risking failure).

It’s easy to be a critic about people’s relationships when the strongest ones they have is with a television and a gaming system. It’s easy to criticize someone else’s music when they’re not creating any themselves. It’s easy for them to turn into the next Roger Ebert when they’re not making movies.

everyone thinks they're a critic- sideline critics
Everyone wants to be a critic- Photo Credit: MikePfunn via Compfight cc

It’s easy for the sideline critic to call someone crazy and delusional when they stay safe and warm inside their bubbly comfort zone. It’s easy for them to label someone a subpar guitar player when the only guitar playing they attempted was from a gaming system.

It’s easy to laugh at someone at the gym, when they only pretend to workout and half ass everything. It’s easy for them to laugh at their co-workers for falling for the latest snake oil fitness product when they don’t attempt to give fitness a chance (at least those people were trying).

It’s easy to say this guy gives awful advice when they’re a complete mute about the topic on hand.

It’s easy to criticize from above when you aren’t getting your hands dirty and actually trying to make a change.

In their eyes, their books, workouts, advice, music ,and ideas are perfect.

Why?

Because they’re still in their head. Their ideas are vacationing in fantasy land (the only place where perfectionism exist).

A challenge for you to rise above the critics

There’s a lot of criticism being dished out, but what the hell are they doing to help the situation?

Will you let their noise stop you? Or will you continue to roll your sleeves up, get some dirt under your nails, and keep moving forward with your goals.

 Think about the courage it takes to walk into the gym and feel lost, yet continue to workout. Think about the courage it takes to venture into uncharted territories with your work, yet continue towards building your dream career. Think about the courage it takes to chase after a goal, when everyone is in the other corner shouting for you to quit.

Don’t let the sideline critics stop you from making your dent in the universe and building the body you want.

Here’s a message you can tell the sideline critics

Dear sideline critics & all others who like to criticize but take no action,

While we may at times make the wrong decisions or the unpopular choice, we’re nevertheless still sticking our necks out there, taking chances, striving to become the healthiest versions of ourselves, and trying to make our dent in the universe.

So, if you don’t mind, we are asking politely ‘that you stop your complaining’.

Keep your hateful comments to yourself if you don’t have a better idea—we don’t need your insecure manifestations. Keep your opinions to yourself if you’re not willing to attempt anything.

If you’re not going to say anything of value, or contribute positively, or share a solution, or criticize in a objective manner—then ‘stop your complaining’.

Start a revolution. Start working out. Start making healthier food decisions. Start writing that book. Start playing the guitar. Start writing. Start painting. Start going after the things you want, instead of only settling & making excuses.

Once you start to do this, you’ll understand that it takes hard work, courage, vulnerability, and lots of gusto to put yourself out there for the whole world to see and judge you.

Until you start to do this—please keep your mouth shut. Some of us have work to do.

Sincerely,

A person trying to level up their fitness and make their unique dent in the universe.

P.S. If you’re currently being affected by the sideline critics, I challenge you to immediately make a declaration of “no more”. No more of letting critics hold you back from your fitness goals or any other goals in life. Your goals deserve your full attention—not the sideline critics.

The Community Code of Conduct (You In or Out?)

community code of conduct

My mission statement is crystal clear: I want to help a million people make a dent in the universe, live life on their own terms—while leveling up their fitness.

The art of fitness & life can be describe as “intelligent fitness with nuggets of wisdom in life, love, art, music, superheroes, and creativity all remixed together for an extraordinary experience.”

While I started this community, you’re the ones who are going to help me take this movement to another level. It’s not I, it’s US.

Our new take on fitness & life

We’re about achieving optimal health, challenging ourselves, striving for constant improvement (1% daily), and being confident—no matter the endeavor. We’re more than just a random fitness metric, a pretty face, and a sexy physique.

We’re all from different walks of life—but share a common bond for fitness and using it as our launching pad to making an impact on the world (no matter the size of the impact).

You landed here for a reason (whether you realize it or not).

That reason is because deep inside, you’ve felt an awakening (in Star Wars talk, you’ve felt a tremble in the force).

You want to be remarkable, influence those around you to be exceptional, live your life with intent & passion, make your mark in this world—while looking your best and being your most confident self.

Warning…before we go any further

Being remarkable, making our mark, and escaping mediocrity isn’t easy. Crossing over onto the realms of possibilities, accomplishing fitness goals, and being the best version of ourselves isn’t a overnight process or a formula that we can drink in a bottle.

You have to be willing to do the work. Me and others will be here to support you and give you a lift when you need to be picked up, but you have to make a promise to yourself to do your part.

If this sounds in alignment with what you stand for, then here is the code of conduct for the AFL community. These 18 principles provides the blueprint toward remarkability.

1. Live life on your own terms

“Love the life you live. Live the life you love.”- Bob Marley

People are quick to tell us how to live our lives or how we should be doing something, but who says you have to live this specific way just because everyone else is living that way. Challenge yourself to think outside the box.

If you want to travel and roam the world—do it. Don’t let anyone make you feel guilty about what you desire to do with your life.

2. Strength training is our foundation

“It is not the beauty of a building you should look at; its the construction of the foundation that will stand the test of time.”- David Allan Coe

Strength training goes beyond just squatting and performing sets of push-ups for aesthetics.

Strength training enables our bodies to perform well, makes our bodies durable, and enhances our quality of life. Strength training increases our confidence and gives us the belief that we can conquer anything we put our minds too.

3. Embrace the journey

“All great achievements require time”.- Maya Angelou

Rome wasn’t built in a day. Michael Jordan wasn’t the greatest basketball player from day one. Prince wasn’t the amazingness that he is the first time he touched the mic and guitar. Michael Jackson didn’t wake up one morning and immediately moonwalk and sing across the living room.

Picasso wasn’t the painter we know him as when he took his first brush stroke. Hemingway didn’t write literary classics overnight. Arnold wasn’t the Terminator and Mr. Olympia straight out the gate.

Even I didn’t acquire my angelic songbird-esque voice and Usher-like moves over a course of days (ok..this one still isn’t true).

Nevertheless, the greatest creatives, artists, writers, athletes, scholars, and inventors didn’t happen overnight. Most likely, it didn’t happen in a week or a month. It instead took months and maybe years (depending on the goal) to make whatever the vision was a reality.

Neither will your fitness journey be instantaneous.

Be patient and embrace the journey as you go along the road of transforming your body, mind, soul, business, or whatever else you’re working on. Growth doesn’t happen by winning or reaching the finish line. Growth develops in the trenches of showing up each day and trudging along the process.

4. Change becomes a reality through our focus on habits & behaviors

“Start where you are. Use what you have. Do what you can.” – Arthur Ashe

To accomplish a fitness goal, creative goal, or relationship goal—it starts and ends with our approach. Anything can become a reality with enough time and effort. But, this ‘reality’ starts by taking one day at a time and striving to win that specific day.

You become what you repeatedly do.

5. Our self-worth isn’t dependent upon others opinion

“Because one believes in oneself, one doesn’t try to convince others. Because one is content with oneself, one doesn’t need others’ approval. Because one accepts oneself, the whole world accepts him or her.” – Lao-Tzu

As Eleanor Roosevelt beautifully states, “No one can make you feel inferior without your consent.”

Our self-worth is ultimately in our hands. Our self-worth isn’t dependent upon how we look naked, how strong we are, what our job title is, how much money we have, or where we live.

6. Never stop seeking knowledge

“Never stop learning because life never stops teaching”- Unknown

always seek knowledge- code of conduct

No matter the stream or preference of distribution, we all should continually seek to educate ourselves through books, music, art, and learning from one another. Each and every day, life throws a new situation at us. These situations provide us opportunities to learn and grow from those experiences.

The day you decide to quit learning and seeking knowledge is the day that you also stop growing as a person and limit your potential. Never stop seeking a higher level of consciousness.

7. Value experiences over things

“Adventure is worthwhile.”- Aesop

One minute we’re here and the next we’ll be long gone. Our lives are finite. Each of our lives are a miracle and deserved to be lived to their utmost potential.

Gadgets, statuses, money, and other superficial metrics aren’t the meaning of a rich life. Life is about experiencing moments with the people you love, doing things you love, and trying whatever sparks your curiosity.

8. Everyone has creativity within them

“Everybody has a creative potential and from the moment you can express this creative potential, you can start changing the world.” – Paulo Coelho

Every single last one of us has a unique superpower to share with the world. Creativity isn’t just for the painters, writers, or musicians. Creativity runs through all our veins. Creativity is about expression, not just about a title.

Some of us have recognized our unique superpower, while others haven’t awaken their unique power yet. To all of those who have unleashed their superpower onto the world—never let the flame die.

To those who are still waiting for permission, scared, or just need an awakening—It’s time.

Your time is now. Someone in the world needs you and is waiting for your superpower.

9. There isn’t a one size fits all nutrition plan

“There are many paths to the top of the mountain, but the view is always the same”- Chinese Proverb

Just as each of our bodies have the essential components (brain, heart, lungs, liver, various arteries & vessels)—each of our bodies are coded slightly different thus making us unique.

Your nutrition is the same way. The fundamentals are there: eat whole nutrient dense foods and less processed foods. Some of us like breakfast, some us can do without. Some prefer jasmine rice, while others might prefer sweet potatoes (both are delicious and great selections). Some prefer to eat 5 meals a day and others prefer 3 meals.

All of us operate and have different needs and situations in life, thus it’s foolish to think that we could all ever fit under one giant umbrella of a generic nutrition template.

Take care of your fundamentals (90%) and work the other (10%) into your life as you deem appropriate. Always eat for you—not your friends plan, not my plan, your girlfriends, nor any celebrities plan.

10. Setbacks can be blessings in disguise

“The greatest glory in living lies not in never falling, but in rising every time we fall.” – Nelson Mandela

Often times, it’s from our greatest falls and bumps along the journey that teaches us our greatest lessons. Rather it’s fitness, our creative work, or relationships that went south—those experiences have valuable lessons designed to make us stronger in the long run.

Failure isn’t a thing unless you allow it to be. Failure only becomes your reality when you decide to wave the white flag and not pick yourself off the ground from the latest setback.

11. Excuses sound best to those who make them

“Excuses are like male nipples. They are completely useless”- Don Calame

Our fitness goals and life is 100% in our hands. We take responsibility for our own actions. We won’t blame our boss, neighbors, family, friends, significant other, or anyone else for our problems nor shortcomings.

12. Anything is possible with belief

“Faith is taking the first step even when you don’t see the whole staircase.”- Martin Luther King Jr.

Before you think about jumping aboard that fat loss program, or writing that book, or starting a business, or putting yourself out there to be judged—you need to have some belief.

The impossible becomes the possible once you start to believe.

13. Life is the ultimate choose your own adventure

“You have brains in your head. You have feet in your shoes. You can steer yourself in any direction you choose. You’re on your own, and you know what you know. And you are the guy who’ll decide where to go.”- Dr. Seuss

Life is meant to be one giant exploration of discovery and experiments. Keep an open mind as you go out to venture the world and you might find just what you need in the unlikeliest of places.

We possess the ability to mold our fitness, our work, and our relationships to our liking. You are in control of which path you’ll take and where the story is going to unfold next.

14. Unconditionally love yourself

“Don’t rely on someone else for your happiness and self-worth. Only you can be responsible for that. If you can’t love and respect yourself—no one else will be able to make that happen. Accept who you are—completely; the good and the bad – and make changes as YOU see fit—not because you think someone else wants you to be different.”- Stacey Charter

Before you seek love in this world, or try to change this world, or try to lose bodyfat—you must love yourself unapologetically for who you are in this current moment.

Be in love with what you stand for, your dreams, your likes & dislikes, and don’t apologize for being you. No need to pretend.  Throw the mask away.

15. Fitness is mind, body, spirit, & emotion

“It takes more than just a good looking body. You’ve got to have the heart and soul to go with it.”- Epictetus

I learned this one the hard way. I figured once I obtained a certain bodyfat % and strength number—the world and my problems would wash away.

I was wrong.

Fitness isn’t just about how much you lift, or how big your arms are, or how toned your legs are. That’s only one aspect of the equation. Besides the body component, fitness entails a mental, spiritual, and emotional aspect.

Challenge your brain daily with tasks such as reading, thinking over difficult problems, or learning a new skill.

Become spiritually healthy by giving gratitude each day for what you have, where you are, and the amazingness that is life.

Become emotionally healthy by surrounding yourself with people who inspire you, bring out the best version of you, and make you feel great about life. Avoid the energy vampires, the doom & gloom crowd, and anyone who makes you feel anxious or uneasy.

16. Be the superhero of your own journey

“Always be yourself, express yourself, have faith in yourself, do not go out and look for a successful personality and duplicate it.” – Bruce Lee

Take off the mask and stop molding yourself into someone who you think people want you to be. No need to keep wasting energy toward work or anything in life that isn’t meaningful. No need to keep making yourself miserable eating according to someone else’s plan.

There’s no reason to live vicariously through other people’s fitness and daily lives.

You’re going to become the hero of your own tale. No more hero worship or telling yourself you can never be this person or do ‘this activity’. Screw that nonsense, that person can’t be you (even on their best day).

me as spiderman- code of conduct
It’s true…. I sometimes swing from buildings in addition to deadlifting, writing, & dancing awkwardly.

17. Dream big

“Reality is wrong. Dreams are for real.”- Tupac Shakur

I’m a supreme optimist and dreamer, sometimes it’s annoying to my friends and confusing to those without a vision or hope. LL Cool J told us in ‘Hey Lover’ to, “keep the dream alive until the right time.”

Well…that time is now. There isn’t a better time than now to get to working on those dreams. Apologize to no one for your dreams.

Stay persistent and consistent with your daily efforts and those dreams will become your everyday life.

Keep your tunnel vision to what you want and you’ll have that fitness goal, creative goal, or whatever goal you’re going after.

18. Make a dent in the universe

“The purpose of life is to contribute in some way to making things better.”- Robert F. Kennedy

No matter how small or large the impact or task, we all have a duty to make a mark in this world. We all will leave a legacy and make our impact felt.

Whatever keeps you up at night, or brings a strong passion out of you—use that to help steer you in the direction to making your mark.

Take that small, but crucial first step and lets make a dent in the universe!

Stay awesome,

Julian

P.S…With the help of my friend Michael Paradise, there’s a downloadable high-resolution poster with these 18 codes by clicking on the image. As a member of this remarkable community, this is my gift to you. Do whatever you want with it. Print it off, place it somewhere cool, hang it on the fridge, or share it with one person who you know will embrace these principles.

Code of Conduct Poster