In this video, Travis shares schedule updates (evening classes Monday, Tuesday, Thursday plus Saturday mornings) and recaps last night’s lesson on BMI/BMR and calorie balance before unveiling a new photo-journal feature that analyzes meal images to estimate calories, protein, and carbs, sets daily targets (e.g., protein up, carbs down), and flags overages—rolling out first to Champions and Torchbearers on the mobile-friendly site. He then teaches mindful eating: know stomach capacity (about 8–12 oz in its natural state), avoid “football” fullness, use a 6–8" portion plate, and recognize emotional vs. physical hunger (sudden cravings and regret signal emotions).

Practical tools include chewing slower, eating with the non-dominant hand, removing screens, using a 15-minute meal timer, short walks, and journaling—plus a hunger/fullness scale aiming to stop between 4–6. Throughout, he emphasizes aligning mind, body, and born-again spirit, staying present, attending live classes, and using these tools for real, sustainable change, closing with a prayer for guidance and discipline.

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