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What if everything you thought you knew about breaking a bad habit was wrong? In this episode of Project Weight Loss, we sit down — well, metaphorically — with one of the most brilliant scientific minds in the field of habit change and mindfulness: Dr. Judson Brewer, affectionately known as Dr. Jud. With over 20 years of NIH-funded research, a TED Talk viewed millions of times, and three powerhouse books, Dr. Jud has cracked the code on why we do the things we do — even when we desperately don't want to. And it has nothing to do with willpower. Nothing. At. All.

This episode is personal, it is science-backed, and it is packed with tools you can start using today. We explore the brain science behind every habit loop you have ever been stuck in, why shame is the last thing that will ever set you free, and what curiosity has to do with changing your brain from the inside out. We also get into Dr. Jud's thoughtful and honest take on GLP-1 medications — and why the inner work still matters, whether you are on them or not. Plus, I share something close to her heart that ties it all together beautifully. You are not going to want to miss this one. Come on in.

Quote of the Week:

"Meditation is not about emptying our minds or stopping our thoughts, which is impossible. It's about changing our relationship to our thoughts." — Dr. Judson Brewer

Links:

Dr. Judson Brewer's TED Talk — "A Simple Way to Break a Bad Habit"

Dr. Judson Brewer's Calm Masterclass — "Breaking Bad Habits" 

Dr. Jud's Website: https://drjud.com

Citations:

• Brewer, J. (2017). The Craving Mind: From Cigarettes to Smartphones to Love — Why We Get Hooked and How We Can Break Bad Habits. Yale University Press.
• Brewer, J. (2021). Unwinding Anxiety: New Science Shows How to Break the Cycles of Worry and Fear to Heal Your Mind. Avery/Penguin Random House. (New York Times & Wall Street Journal Bestseller)
• Brewer, J. (2024). The Hunger Habit: Why We Eat When We're Not Hungry and How to Stop. Avery/Penguin Random House.
• Brewer, J. (2016). "A Simple Way to Break a Bad Habit." TED Talk. https://www.ted.com/talks/judson_brewer_a_simple_way_to_break_a_bad_habit
• Brown University Mindfulness Center — Director of Research and Innovation: https://www.brown.edu/academics/contemplative-studies/mindfulness-center
• Calm Masterclass: Breaking Bad Habits with Dr. Judson Brewer: https://www.calm.com/app/program/QLAvzOn

Let’s go, let’s get it done.

Get more information at: http://projectweightloss.org