Episode 167: Why “Do Not” Goals Backfire (and How “Do” Goals Improve Consistency)

In this episode, I break down one of the most common goals I hear from women—“I need to stop snacking at night”—and why goals like this almost always fail. Not because of a lack of discipline, but because they ignore physiology. “Do not” goals create a metabolic void: the brain is told what to avoid, but the body’s needs for energy, protein, blood sugar stability, muscle preservation, and nervous system regulation aren’t addressed. When those needs go unmet—especially in women dealing with insulin resistance, perimenopause, menopause, chronic stress, or GLP-1 medications—willpower is expected to do the impossible.

I explain how restriction fuels the deprivation–compensation cycle, why cognitive restraint breaks down at night, and why night snacking is usually a signal of under-fueling earlier in the day—not a self-control problem. Then I walk through how shifting from “don’t” goals to physiology-based “do” goals (like prioritizing protein, eating regularly, building balanced meals, planning intentional evening options, and reducing nervous system load) leads to better consistency, quieter food noise, and more sustainable fat loss—especially for women on GLP-1s.

If you’ve ever felt like you’re “good all day” and then unravel at night, this episode will help you stop blaming yourself and start supporting your metabolism instead.

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Taking the first step toward weight loss can feel overwhelming — but you don’t have to do it alone. I’ve created a curated list of my podcast episodes to gently guide you as you begin your journey. https://www.sashahighmd.com/podcast-guide