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Crowd-It-Out Method

This episode is a bit of a personal one, sparked by a rare upcoming social weekend. As someone who doesn’t get out much these days, when I do—it can get lively. And I’m absolutely fine with that.

What I dive into today is the exact framework I use (and teach my clients) to enjoy these moments without spiralling off track. It’s called the Crowd It Out Method, and it helps make sure that one big night out doesn’t end up writing off your whole weekend—or your progress.

If you’ve ever struggled with guilt around social events or felt like one meal or a few drinks meant you had to start from scratch again, this episode will help you approach things differently.

• [00:00] The rare big weekend—and why it inspired this episode

• [01:30] Why I think social health matters just as much as physical health

• [03:10] Introducing the Crowd It Out Method

• [04:00] Part 1: Before the event – set your intention and prep for the aftermath

• [07:45] Example: what I’m cooking for my hangover day

• [09:00] Part 2: During the event – what works (and doesn’t) for me and my clients

• [13:15] Client win: how Chris lost weight and kept his social life

• [15:10] Part 3: After the event – drawing a line in the sand and bouncing back

• [17:00] Why this process makes you enjoy nights out more, not less

• [18:00] The “after-after” phase and how to rebuild momentum quickly

You can absolutely enjoy social events without ruining your health goals. Planning before, during, and after gives you clarity and control. One event doesn’t define your progress—it’s what happens after that counts. Putting a structure around your social life actually makes it more enjoyable and less stressful

If this episode helped, please hit subscribe, drop a quick review, or share it with a mate who’s always writing off Mondays after a big one.

Catch you next time ✌️