We’ve been on our Bright Line journey for ten years, and it’s been a wild and satisfying ride. In this vlog, I look back at where we started and what we’ve done since then. I talk about our push to have ultra-processed food addiction recognized as a disorder, and look at why we’re saying goodbye to one of our most commonly used taglines.

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The Dawn of BLE’s Second Decade | Bright Line Living | The Official Bright Line Eating Podcast

January 1 is coming up, and we’ll be launching a new Boot Camp cohort at the beginning of the month. At the end of this vlog, I’ll tell you about the scholarships we’ll be offering.

I’ve been thinking about you and holiday parties and all the overeating that goes on this time of year. I know that many of you will want to turn over a new leaf come January 1st, and make it stick this time.

What’s been holding you back?

Could it be addiction to chaos? Perhaps coupled with fear of failure AND fear of success?

There’s a meditation I do when Boot Camp starts up. I take the participants through what I hope is an inspirational meditation that gives them a mindset for this journey they’re embarking on.

It starts by having them imagine they’re walking in the woods. They come to a river, and they look down and see themselves in the river, clinging to some grasses in the water. They’re in an eddy where the water is gross and foamy, and there are bits of trash around. They realize they’ve been there for so long.

The river takes a bend downstream, and the person realizes that they don’t know what’s coming up beyond the bend. And then, fast forward, they decide to let go and take their chances down river, and the meditation continues from there.

That foamy, gross water, in real life, is the chaos we live in when we’re in active addiction. The bad choices we’ve made, the relationships we’re in, the chronic patterns that aren’t a good fit—all of this keeps us in chaos, and we eat to fuel that chaos.

Chaos is addictive. It releases chemicals in the brain—adrenaline, cortisol, endorphins, and more. There’s a soupy cocktail of chemicals that gets addictive.

It’s scary to let go of the grass and float down the river. You don’t know if you’ll face failure or success—but that doesn’t matter because they both scare you.

If you can relate to this imagery, and feel like there are pieces of your life fueling an addiction to chaos, what do you do? What are the steps to coax yourself out of the eddy and down the river? I have five thoughts that may help.

One final thought: We do have a Boot Camp cohort starting up in January. We always give away 20 scholarships. These are full scholarships because we know not everyone has the means to pay for it. We are accepting applications now, until Sunday, December 15, 2024.

The Boot Camp starts Sunday, January 5, 2025. We’re doing some fun live masterclasses over the holidays. I hope you’ll consider joining us. And I hope you’ll use the thoughts in this vlog and all your supports to see how you can “Come Alive and Thrive in 2025.”

*Applications for a Boot Camp 2.0 scholarship are now closed.

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Addicted to Chaos | Bright Line Living | The Official Bright Line Eating Podcast

I’m five years from my last slip with sugar and flour and eating outside of mealtimes, and two and a half years into being 100 percent immaculately Bright. I’ve been doing this for 21 years, with good and bad times, and I can testify that consecutive, sparkly Brightness confers a lot of gifts. 

If you’ve never had a stretch where you’ve lived like that, I want to give you some ideas of why it’s worth striving for; and why it can be a good idea to work your program strongly enough to achieve it. 

We always say this is not a diet. That we need to focus on “non-scale victories.” That it’s about so much more than the food. But why? What does that mean? These are my top eight answers to that question. These eight factors are the reasons why I am grateful to be strongly and consistently Bright. 

I hope that none of this sounds like bragging. I hope it sounds like inspiration. If you are suffering with your food, I get you. You have so much to give in this world. So please, come all the way in and sit all the way down. Let go of the foods that make you crazy. Weigh out your meals and eat with gratitude. You are on the path, and there are good things ahead. And know that I love you.

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Why We Stay Bright | Bright Line Living | The Official Bright Line Eating Podcast

You work hard to remain Bright on holidays, but there’s another pitfall you may need to address the day after: post-event collapse syndrome, or PECS. PECS occurs after holidays, when you may have let your guard down. Knowing it may happen, however, can help you avoid it. In this vlog, I break down what it looks like and offer tips to fight it.

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Post-Event Collapse Syndrome (PECS) | Bright Line Living | The Official Bright Line Eating Podcast

We’re coming up on the Thanksgiving holiday in the United States of America. For information on negotiating the day itself, check our vlog archive. Go to www.BrightLineEating.Com and click on the “vlog” link in the menu. Type “Thanksgiving” into the search bar for a treasure trove of entries. Look for a vlog called “Thanks and Giving,” about the twin pillars of navigating the holiday: gratitude and service. There’s also one called “Your Thanksgiving Plan” with concrete information and two on “How to Have a Bright Thanksgiving.” 

Today I want to talk about another aspect of the holiday. There’s an old saying that insanity is doing the same thing over and over again and expecting the same result. Any chronic dieter can feel that. 

Bright Line Eating can give you a new orientation; it helps explain why your brain has been hijacked in the past. It offers multiple suggestions to avoid the insanity, such as uncoupling exercise and weight loss and breaking up with the foods that plague you. 

I also say that insanity is finding what really works and then deciding to stop doing it. Anyone who has been Bright for a stretch and then decided to leave BLE has experienced that first-hand.

But there’s a third type of insanity with food, and I see it crop up a lot before holidays. It’s thinking that what you really need to make that day work is an alteration to your food plan. For example, you may think, I don’t get fruit at dinner, so I need to rearrange my plan for Thanksgiving so I can have fruit because I need something while everyone is eating dessert. 

Or, I would never eat mashed potatoes, I would just have a plain baked potato, but it’s Thanksgiving, so I need to have mashed potatoes. 

I’m sure there are a lot of people who think they can take the day off on a holiday. But the only way I’ve ever found to live peacefully Bright is to adopt it as a deep identity and live it 365 days a year. 

When I call this insanity, I’m thinking of something like the scales of Lady Justice, with balanced weights on each side. In this case, you may have six ounces of strawberries on one side, counterbalanced with the time spent obsessing over the fruit for days and days before the holiday, as well as the very real possibility that mucking with your food plan may throw you off altogether and result in months or even years of excess eating, weight gain, misery, and myriad health complications. Really, is six ounces of strawberries worth it?

A better plan might be to go do the dishes when everyone else is eating dessert; or maybe that’s a good time to lead the table in gratitude sharing. Instead of thinking obsessively beforehand about whether you will or won’t move your food plan around, you could spend that time researching interesting ways to have your family connect at dinner. 

For me, this is one of the biggest hallmarks of my disease. When my thinking is diseased, I put my health, my happiness, my self-confidence, my ability to show up for my family, my higher power, my ability to wear all my clothes, my comfort in my own skin—all these things—on one side of the scale, and somehow I have it outweighed by an extra six ounces of strawberries—or a cookie, or whatever—on the other side. 

When I am in the grips of my disease, I am unable to call to mind the consequences of going back to my food addiction. The presence of some small bit of food seems to me like it balances out the risk of giving up all those other things. That’s insanity. INSANITY: a lack of proportion, an inability to think straight. Insanity.

I’m not saying that it’s a crime to move your food plan around. But I am inviting you to be curious if the negotiator part of you—that’s a form of the food indulger—has started with an insidious “maybe I could, should I make this change…?” loop in your head.

If there’s a story you’re telling yourself that a portion of food is the only way to make the day go well, be curious about the lie that may be buried there. In my experience, the only way I have a joyful holiday is by focusing on gratitude, the people, and the day’s meaning. As soon as I start believing that more or better or different food is the answer, I’ve already bought into the insanity. 

Remember: there are no Bright Line Eating police. You do you. But I invite you to think clearly about what will make your heart soar on that day.

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Pre-Holiday Insanity | Bright Line Living | The Official Bright Line Eating Podcast

I was on the Accountability Call on Sunday morning, and a woman needed support. She’s the mother of two small children, and she’s not staying Bright. She’s had success with Bright Line Eating, but is currently struggling. 

What’s happening is that she’s going, going, going for her family and getting depleted. At the end of the day, she doesn’t have the energy to start cutting vegetables. She orders takeout, sits on the couch, and overeats. 

She commented that it seemed like Bright Line Eating was mostly working for older, retired people who don’t have kids at home. She felt like it was impossible to stay Bright with her kids. The part of her that allows her to indulge is a caretaker part—a food indulger part that has, as its motive, taking care of her, so that she can rest a bit.

I related. I was Bright through my kids’ earliest years, but when BLE blew up, and I had to juggle a growing business, it tipped me over the edge. Every few weeks, I’d get a bunch of food, sit on the couch for hours, and binge my brains out. I realized that, just like her, I had a part that was trying to give me a rest. It knew I wouldn’t permit myself to take a break unless I was in the food. What I needed was to learn to give myself permission to rest—without eating.

I needed to learn, for example, that I could go take a bubble bath. If I had time to binge, then I had time for a bubble bath. 

We talked about the story this mother has in her head about how Bright Line Eating is just for retired folks. Our population indeed skews a little older than average, but that’s mainly because it takes time for people to do enough research to understand that they want to embrace a solution as potent as this one. 

What was great was the parents who kept popping into the chat thread to tell us how they were super-bright. This mom realized it was possible to stay Bright and raise your kids at the same time—many others are doing it. Bright Line Eating is for anyone who realizes moderation doesn’t work for them and wants to embrace a powerful approach so they can be free and healthy. Lots of people in their 20s and 30s are doing it successfully.

Here are some additional tips: Someone mentioned that you can have a habit stack with kids; it may just mean getting up earlier. Do your self-care before the kids wake up. When our kids were little, they went to bed at 7 pm and woke up at 7 am. I woke up at 5 am, so I could get my self-care done.

That may sound like a lot, and it is. Being a parent of young kids is a lot. But it’s way better to do it with gas in your tank, having meditated and having had an amazing breakfast. 

We also talked about mom groups in BLE. That support is important. It’s a great strategy to have access to others in a similar situation when you’re working to become Bright. 

Another option? She needs to have an easy-to-grab, emergency dinner meal. So if she reaches the point where she is depleted, she can still have a Bright meal. She needs baby carrots, bags of frozen peas, and then mozzarella string cheese sticks, pre-weighed baggies of nuts, or pre-hard-boiled eggs for protein. 

If you do this right, it’s faster and easier than take-out. If you have food that you can assemble in 90 seconds—and I’ve done this—you’re set. She loved this idea.

All this toward what end? We talked about how it’s so important when you have little kids to be structured and steady. That’s what children need. And when we’re in the food, we can’t do that.

When we’re Bright, we’re eating our weighed and measured food on time, we’re feeding them good nutritious meals on time, we’ve got time to be with them in between, to go to a park or museum, or play with them, and we are steady and present for them. We stay Bright so we can be that kind of parent. We can’t be that way if we are binging. 

I’m so glad this topic came up. If it’s your situation, please get connected to our BLE community, because there are other parents there who want to know you.

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Doing BLE When You Have Young Kids | Bright Line Living | The Official Bright Line Eating Podcast

We had an election last night in the U.S., where I live. I suspect that no matter where you live, you know about it. I’m not going to talk about the specifics, for many reasons, one of which is that I’m recording this on Monday, before the election. 

I wondered, since we don’t talk about politics in Bright Line Eating, if I should just ignore the election and talk about something else. I decided to address it, though, because I have four thoughts to share.

First, I will watch the election returns with my daughter at my dad’s house. We’ll watch late into the night. I remember doing that for two other presidential elections. For one of them, I was happy with the results and for the other, I wasn’t. But in both cases, I binged my brains out while watching with a big bowl of sugar and flour. 

I’m not doing that this time. Maybe I’ll have a cup of ginger tea. Maybe I’ll have nothing and just cuddle with my daughter. I feel like there are two separate tracks: Life is happening over here on one track, and on the other side, I’m eating Bright, avoiding sugar and flour, on a totally different plane from all the life-gets-lifey stuff.

I wasn’t always able to do that, and I have no judgment on you if you ate your way through election night. I thank God that I don’t need to do that now. 

My second thought is that this election brings to mind the Serenity Prayer, and the difference between what we can and can’t control. We do have some control with this election: we can vote, we can canvas, we can donate. But we can’t control the outcome. The results are out of our hands. But research shows that people are happier when they focus on outcomes that are within their control. 

So, this is a good opportunity to ask ourselves how much we’re focused on things that are out of our control. Leading up to this election, I’ve been reading a lot of political news and receiving lots of negative inputs. I realized I needed to stop, so I broke the cycle and stopped reading the news for a night. I have control over how much of that stuff is in my sphere.

My third thought is this: I am so grateful for our Bright Line community and how we handle politics here. Just so you know, if you post comments about specific candidates, how people should be voting, or anything contentious that’s not about how we Bright Lifers navigate life, we will remove them. We do a beautiful job of staying focused on our primary purpose: creating a safe space for people to find a healthier relationship with food through Bright Lines. 

Our people participate in numerous groups: Mastermind groups, Gideon Games groups, and other forums, and we come from many different backgrounds and perspectives. We love each other and get along. There may be topics we don’t discuss, but we see each other as humans and are reminded that people are good. We can have a lot in common with people we don’t share political views with. We have a common challenge with food and a common solution with our Bright Lines. That binds us together. 

At Bright Line Eating, we’re connected to others in a loving, trusting way, regardless of our political views. Many people do not have that kind of connection. It’s a blessing to have a safe, protected space, without political ads or other distractions, where we can connect. 

My final thought is something my mentor brought up recently related to the election. It’s what she’s been asking herself regularly: is this self-inflicted pain? Am I torturing myself mentally? That’s what I had to ask myself when I was reading too much political news. 

So happy day after the election! I’m grateful to be in community with you, to have carved out a little piece of the world where we can be together focused on our own healing. We stay Bright so that we can be happy, calm, and useful. If outside events are shaking us, it’s our job to bring ourselves back to our center. 

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The Morning After Election Day | Bright Line Living | The Official Bright Line Eating Podcast

The holidays are coming, and with them come a great deal of socializing—often around food. It can be daunting. But what’s the worst that can happen? 

I have three stories for you about times when the worst did happen. 

Here’s the first: a friend told me a story about being around a campfire with his family. A family member offered him something they were cooking—it was NMF (not my food). He said, “No thanks,” but the person just shoved the food closer to him and insisted he take it.

When they shoved it into his face a third time, he got mad. He was rocked by the fact that his “no” wasn’t honored. 

Another story: When I lived in Sydney, Australia, I was going through the worst relapse I’d ever had. I finally put down the sugar and flour and got peace, but I was fragile. During that time, we were Baháʼí—I’m not anymore, but I was a devout member of the faith then—and frequently went to religious gatherings. 

There was always a large contingent of Persians at these gatherings. In Persian culture, there is a rule of hospitality called taarof, where the host offers a guest food several times, which they turn down twice, and then accept the third time. It’s a sort of dance between host and guest. It’s woven into their culture. 

I’d go to these gatherings, and invariably the host would bring a tray of baked goods around and I’d refuse, as clearly and strongly as I could. And they’d lift the tray higher and insist. And by this point, tears would be in my eyes and I’d be looking for a way to escape. It was very hard to not have my “no” respected, and I eventually stopped going to these events. 

And one more: There was a man I didn’t know very well at a camping event. I told him that I didn’t eat sugar or flour. After that, he took a chunk of NMF and shoved it in my mouth. He meant it as a joke. He thought that since I wasn’t initiating the action, it was a freebie and I’d enjoy it. 

I freaked out and ran to the sink to spit out the food. He didn’t get it—he didn’t understand that I wouldn’t appreciate a freebie.

If you’re not a Bright Lifer, what support can you get for these circumstances? First, there is the vlog archive. Go to BrightLineEating.com, click the vlog tab, and use the search box. There’s one called “How to Talk to Your Partner about BLE.” It can help you if someone is obstructing your progress.

You can search the vlog archives on terms like “holiday,” “Thanksgiving,” and “Halloween.” There are good tips there to help support you.

There is also support in the books: Bright Line Eating: The Science of Living Happy, Thin, and Free and Rezoom: The Powerful Reframe to End the Crash-and-Burn Cycle of Food Addiction. Get them from the library or cheap on Amazon.

If you are a Bright Lifer, there’s even more support. We have a whole course called “Bright Line Holiday,” and it goes into depth about navigating the holidays and staying Bright. 

If you’re in Boot Camp, there’s a module Called “A Full, Flourishing Life: Navigating Friends, Family, and Social Situations.” There’s also the Friends and Family video—you can copy the link and send it to your loved ones. They get an explanation from a neuroscientist—me—on why your brain is different. 

Insults and misunderstandings are hard to navigate but it is not, after all, the job of others to understand what you’re doing with your food. And they may never. But you can stay strong in your “no, thank you” regardless of whether they understand.

Think about it this way: If you were allergic to peanuts, and someone made you a peanut butter sandwich, you wouldn’t eat it no matter how much they urged it on you. You would say, “No thank you, peanut butter makes me sick.” That’s helpful language because sugar and flour make us sick. It warps our minds, spirit, body, and brain. 

I want to leave you with a quote from the Indian philosopher Jiddu Krishnamurti: “It is no measure of health to be well adjusted to a profoundly sick society.”

We have a food landscape that is sick. People eat themselves into illness and early death. For us, it’s even worse because we have an addictive relationship with ultra-processed foods. It’s not good for us, even on the holidays.

So stay strong in your “no, thank you.” Appreciate the people who accept this and God bless those who don’t. And bring it here. Bring it here. Bring it here. We get you, we love you, we support you.

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When They Won’t Take Your “No” | Bright Line Living | The Official Bright Line Eating Podcast

Today I’m coming off a near-all-nighter at the emergency room with a loved one. It’s my second night this week in the ER—with two unrelated circumstances. 

Sometimes this happens. And it occurs to me that it might be helpful for you if I describe how I navigated going through a situation like this while staying Bright. So let me lay out how I managed, in the hope that when you’re facing moments like this, it could help you out.

The first incident happened Wednesday night. David and I were woken up at 2 am with the news that one of our loved ones was on the way to the hospital. I knew it would probably be a long time in the ER, so I packed my breakfast. I don’t leave the house without my food any more than I’d leave the house without pants on. There’s always a moment to pack a quick meal.

I didn’t pack the breakfast I had written out the night before. Instead, I threw some nuts, an apple, and a portable grain in a Tupperware. It took me only a minute. 

A day and a half later, I was still recovering from that long night. I had a meeting that morning and didn’t think I could face it. I meditated and cried and crawled back into bed for a little while until my Highest Self told me it was time to get up. I went to the meeting…super late, but better late than never. And it was essential that I stay sensitive to my need to fill my tank back up after the ER experience. 

Then, last night, I was out with one of my kids and some loved ones, and one of them passed out and fell face first into a concrete floor. It was 8 pm, and we were on our way to the ER again. 

I’d had my dinner and did not need to pack food. I thought, rightly, that we’d be done before morning. If needed, though, I could have swapped out with David to get home for breakfast. 

A word about my food thoughts and food cravings this week. I shot a vlog a while ago on dragonflies and dragons. A food craving is like a dragon that swallows you up; it demands that you eat. A food thought is like a dragonfly that lands on your shoulder. It feels like an invitation to consider food. When the dragonfly lands on your shoulder, you’re at a choice point. You have the option and the ability to brush it away before it grows into a dragon. As soon as you turn toward it, however, it opens the door to further thinking about that food and before you know it, you have a dragon on your hands.

In the past few days, it felt like I was walking through a swarm of dragonflies, particularly when I was in the grocery store. So I called a Bright friend, just to tell her that I was grateful to be Bright, but that the food was calling to me. A two-minute phone call. I used my mantras: that’s not my food, that’s poison to me. And I got out of the grocery store Bright. 

After I got home last night at 3 am, I went into triage mode and began canceling things. What was most urgent, and what could I put off till later? I canceled a bunch of meetings. I slept a bit, then woke up, meditated, and had breakfast. Then I went back to bed. I needed a nap and then my lunch. I am giving myself the grace of doing this vlog in my office rather than going into the studio because it feels more gentle. 

I feel like there’s a part of me that is a very effective, kind, skilled Girl Scout troop master. When the Girl Scouts are on a hike and things go awry, the master needs to handle bruises or broken bones, while navigating the route, and making sure everyone stays engaged and safe and well. And I have a part of myself that reviews the calendar, cancels non-essential events, changes plans, and reorganizes my world when life gets lifey. That Girl Scout master in me knows that staying Bright is the top priority. 

The habits and routines that staying Bright includes are all negotiable, but breakfast, lunch, and dinner at the right times with the right foods—that must happen. I’m grateful for the part of me that takes over and makes that happen.  I’ll be in that mode for a few days, I suspect. We’ve been through a lot in the past few days.

Today I’m going to go spend time with one of my kiddos and stay close to family. So when life gets lifey for you, I wish you gentleness and care and hope you have a Girl Scout master who can shepherd you through it.

FOR THIS EPISODE and MORE: https://ble.life/ts755i 
Two Visits to the ER | Bright Line Living | The Official Bright Line Eating Podcast

In today’s vlog, I want to talk about fiber tracts. These are neural pathways that your brain builds every day. Your brain is always changing. You are either learning new things or strengthening pathways that exist. 

Say you begin piano lessons. You create new fiber tracts for piano playing. It’s as if you’re in a dense jungle with your machete, and you need to hack your way through to create a path. This is hard at first but gets easier with time. Repetition beats down the path and then widens it more and more. 

We come to Bright Line Eating with fiber tracts for the way we used to eat. Maybe it’s a fiber tract for swinging by a cafe on the way to work, scrolling through a delivery app, or rummaging through the cabinet for snacks before watching TV.

When we start Bright Line Eating, we abandon those old behaviors and start building new fiber tracts—new paths for writing down our food, assembling meals, weighing our food, and more. 

The Bright Lifer has two sets of fiber tracts in the brain: all the ones for the old way of eating, and the newer ones for how they eat now. The old ones never go away; you’re just not using them. They’re like an old, dried-up riverbed that no longer has water in it. That’s the reality of “once an alcoholic, always an alcoholic” or “once a food addict, always a food addict.” 

There’s also a third type of fiber tract. We have the old and new way of eating, but there can also be a fiber tract for relapse if you break your lines repeatedly and fall back into old ways of eating. 

When you’re Bright you get a clean slate with your new ways of eating. After a few months, if you’ve been squeaky clean Bright, eating off-plan is actually hard—your brain doesn’t want to leave the new path. I live right by the Erie Canal, in Rochester, NY. Canals have thick cement walls that keep the water in. Your brain is like that when you become Bright. It has thick walls that keep you from deviating, like those canal walls. 

These walls are so strong that after a few months, you might find it hard to reach out to something that is NMF (Not My Food). But if you do choose to reach for that NMF, you start to create a third pathway, an off-ramp from the Bright fiber tracts back to the old fiber tracts. And every time you deviate, that path from the new to the old gets wider. Before long, you have fiber tracts going from trigger to relapse.

After a while, those new fiber tracts may be so strong that without even realizing it, you suddenly have a handful of nuts in your mouth. So you end up with three sets of fiber tracts: the well-worn old set, the new, Bright set, and a third path that goes from Bright to not Bright. 

If you find yourself in this position, what do you do about it? The same thing you did when you started Bright Line Eating. The way to create a new reality in your brain is to dam up all the water that was going down into the dry riverbed and become very intentional with your behaviors. 

Dam the water upstream by recommitting to your Bright Line journey. Do not allow any deviations. This might mean putting yourself in a new Bright environment. This may involve more support, a lot of intentionality, and maintaining firm, cement-like barriers to keep the water from flowing where you don’t want it to flow.

You can’t allow any water to leak out, even though it’s easy for that to happen. It’s going to take time, along with maintenance of your Brighter than Bright Lines. You’ll need to up your game a lot.

And if you’re not in that situation, keep your canal walls thick and strong, and don’t let any deviation happen. Savor that experience, and protect it. Because the minute you deviate, you’re starting to create new fiber tracts.

I spent from 2015 to 2019 in and out of relapse. I built pathways from Bright to not-Bright. But today, I’ve been as Bright as possible, even in restaurants, for two and a half years. I changed by putting myself in a different environment with stronger support and more guidance, and I drew the line in the sand.

It took a lot of work. There’s a mysterious grace involved, too. So if you’re in this state, don’t give up. It’s not easy, but you got this. I know how it feels. And you can get Bright again, with vigilance, a stronger program, and time.

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The Pathways to Relapse | Bright Line Living | The Official Bright Line Eating Podcast