Outsmart Overeating

This week I'm super excited to share another client interview with Abi Smith in the UK. In this episode, Abi shares her experience within the program a lifelong dieter who struggled with labeling foods "bad" and chronic yo-yo dieting. After decades of traveling down dead-end roads that left her more frustrated than before, she joined my coaching program not only lose weight but to learn how to drop the food obsession and eat like a "naturally thin" person. Topics discussed: ▪️What it's like to go from an "all-or-nothing" mindset to someone who effortlessly keeps treats in the home without feeling out of control. ▪️Abi shares some of her biggest challenges within the program and how it helped her in other areas of her life. ▪️After years of wasting money on unsuccessful weight loss attempts, most people will be skeptical of a psychology-based program like FWB...but Abi wasn't. Why? ▪️Abi opens up about why she had the courage to join and how focusing on her relationship with food instead of scale weight was the change she didn't know she needed. ▪️At what point in the program the habits began to *click* for her and physical changes became more apparent. ▪️What Abi wishes she had known at the beginning of the program and her best piece of advice for those who are afraid to stop calorie counting and practice mindful eating. Please give this week's episode a listen! Abi was an excellent guest who provided a ton of valuable insights that you can benefit from. For other topics, like motivation, binge eating, procrastination, and self-sabotage, check out previous episodes.

This week's episode of the Fat Murder Podcast is all about optimizing your success through being coachable.

• How to determine whether you're coachable (do you seek advice? do you act on the advice? do you follow-up with the coaching source to ensure you're on the right track?)
• The multiple benefits of being coachable (saving time and money without having to second guess yourself)
• Why being coachable actually matters and how it can improve your life in all of the best ways
• A specific step-by-step breakdown on how to become more coachable so you can get the most out of your role as a student

On today's episode of the Fat Murder Podcast, Rog Law, joins me as we discuss: Are you focusing on what's going well or what's going wrong?

As humans, we're guilty of focusing on what's wrong in our lives. It's natural. You can blame this nifty little habit on your reptilian brain whose sole purpose is to protect you and help you survive.

Naturally, this reptilian brain it's going to bring to your attention anything that is potentially "threatening" to your survival. But since this is the safest time there has ever been to be alive, our reptilian brains are getting a little bored, feeling a little useless, and having to look for problems elsewhere.

And that is why we are always so focused on the negative (even if life is actually pretty good)!

Clearly, this habit of constantly noticing what's going wrong is not serving anyone because whatever we focus on expands. So it's time to overcome this bad habit and experience a more beneficial perspective about our lives. Which will lead us to better, more badass, more abundant lives!

In this episode, you'll learn:

• The problem with focusing on what's going wrong and how to overcome this extremely conditional life
• Why living like this makes it hard to be in control of your mood and create the things that you want
• The 4 steps required to help you stop focusing on what's going right instead of what's going wrong
• You get more of what you focus on -- in other words, if you're obsessing about a recent binge eating episode, you're more likely to experience it again, the idea goes. If you turn your attention to how good it feels to exercise, you'll feel more inclined to exercise.

Focusing on what's going well will help you achieve your goals because there's plenty of evidence that happier people get more done (and are also likely to live longer).

So focus on what's going right because it will make you happier, and being happy will make you healthier and more productive. Or just do it because it will make you happier. Isn't that reason enough?

• The history of the BMI (body mass index) and how it's been used to measure a person's height and weight ratio to assess whether they're underweight, normal weight, overweight or obese to qualify for certain healthcare benefits (or lack thereof)
• Why the BMI has become a controversial hot topic in recent years and how this relates to racism and sexism
• Why the BMI is a poor predictor of health and often creates more problems than it was intended to solve
• If we know the BMI is an inaccurate measuring tool for health, why are doctors still using it?
• If the BMI is a 200 year old outdated model, what else can be done affordably and efficiently to determine one's health?

Dr Spencer Nadolsky (obesity specialist) in a recent instagram post:

"Saying the BMI is a useless indicator of health is like saying cholesterol or most other markers we measure are useless indicators of health. We must still evaluate the Whole individual and look at it all in context."

"Body Mass Index" is NOT a worthless measure. It's a quick screening tool that should be used correctly and assessed on an individual level before diagnosing overweight/obesity vs. muscular athletes vs. non athletes or elderly with sarcopenia)"

"A lean young male with a BMI of 27 is very different from an abdominally obese post-menopausal female with the same BMI. BMI doesn't take many things into account, such as muscle mass. If everyone could get their body fat measurements taken via DEXA, doctors would just use that, but that isn't always feasible."

The problem with labeling foods "good" or "bad" is now they've been given life. It stops being a neutral food choice and starts having a moral implication.

• The differences in how children and adults label food and the role diet culture has played in manipulating society to their benefit
• How food labeling continues to perpetuate the all-or-nothing mentality
• Why the moral superiority of food labels can cause us to judge others and ourselves harshly
• Actionable steps to help you dismantle this toxic belief system so you can begin to approach all foods in a balanced and healthy way

But, I'm encouraging you to develop more awareness around the labels that you put around foods. Notice how your thoughts and interactions with the food changes as you rewrite the narrative and drop the food guilt.

Sometimes I ask clients to write down a list of foods they consider to be 'good' or 'bad'. Then, see if you can come up with other words to describe them that have nothing to do with their moral value.

Focus instead on how the various foods make you feel. From there, see if you can try such foods with a different, non-judgment label. How does the experience change?

This week on the Fat Murder Podcast, co-coachi, Eileen Trujillo is back to talk about how to create a life you love, right now. NOT 10 pounds from now, but TODAY.

• your mindset and outlook
• how to perceive difficult situations as a challenge rather than a roadblock
• the value of a solid social support system
• the importance of "dating" new or old hobbies and interests
• the lost art of having fun and how to reconnect with your inner child

Everyone in your life wins when you bring your best to everyone you interact with. It's not selfish to prioritize your wants and needs. It's attractive. And you'll definitely be someone everyone wants to be around.

This week, I invited co-coach, Eileen Trujillo to join me as we discuss the differences between emotional eating, binge eating, and habitual overeating.

There seems to be a lot of confusion between the three types of eaters, so in this episode we want to provide some clarity to ensure you're following the right plan of action to achieve a specific solution.

If you don't understand the problem, then you may end up spinning your wheels trying to use the wrong tool to "fix" it. So before you can "fix" it, you first have to identify it.

In this episode, you'll learn:

• Understanding the differences between emotional eating, binge eating, and habitual overeating
• Specific reasons that cause you to emotionally or binge eat and actionable steps to overcome these instances of uncontrolled eating
• What it takes to learn how to manage your mind (and as a result, your emotions)
• Why binge eaters are the most commonly misunderstood out of the 3 types of eaters
• What causes "habitual overeaters" to overeat and what they can do to get out of their head and into their body

• Understanding who and what influenced your core beliefs and why this could be a big missing piece in your weight loss puzzle.
• What are your strongest beliefs? Are they helping or hurting you?
• How to decipher where these beliefs come from and actionable steps to help you rewrite those that no longer serve you.
• What the process of change looks like when replacing old thought patterns for the better.

When it comes to lifelong sustainable weight loss, one of the most powerful tools in your arsenal is being present with your food.

Unfortunately, with the advent of the internet and our addiction to being 'busy,' most people eat their meals like they're running the 100 yard dash, and as a result, the only rapid thing that happens, is the expansion of their waistline.

• Why you may have a habit of eating quickly and how to replace this behavior with deliberate intention to prevent instances of overeating
• What are the pros and cons of speed eating and are they worth it?
• The power of slowing down and connecting with your body (the ultimate calorie counter)
• The pivotal role your environment plays in your eating and how you can engineer it for success