Outsmart Overeating

Physical hunger shows itself with a physical sensation of emptiness in your stomach, often accompanied by a rumbling feeling. Psychological hunger is simply the desire to eat, with no physical indicators that your body is needing more food at that moment.

Eating when your body isn't signaling a need for more fuel is a symptom of a deeper issue and can lead to weight gain when consistently ignored.

Join former client and current co-coach, Eileen Trujillo, and me as we discuss:

• The obvious and not-so obvious differences between mind hunger and physical hunger and why understanding this is imperative to your body composition goals.
• Why learning your physical hunger cues requires consistent practice and patience.
• Why it's important to become familiar with varying degrees of hunger and how to use this skill as a weight loss tool.
• Actionable steps to help you learn how to navigate hunger and become more in-tune with your body's needs.

What have you learned about your body's hunger signals as you've practiced hunger directed eating? We'd love to hear your comments below. Thanks for listening!

The most damaging beliefs of all are the self-limiting beliefs we have about ourselves.

These toxic thoughts become our reality. It's a self-imposed box we lock ourselves into; it's the lens we view the world through and we behave in accordance with our beliefs about ourselves.

It's this inner critic that prevents us from reaching our true potential.

Join Rog Law & me as we talk about the dangers of identity labels and what to do instead.

Topics discussed:

• Why limiting beliefs are so dangers
• The power of positive labels (and how to create them)
• What self-talk is and how you can use it to your advantage
• How to create identity-based goals

What about you? How does your inner critic show up in your life? Let us know your thoughts!

In last week's episode, I interviewed a Friends With Benefits client, Aubrey Allen, on how she was able to transition from a food-obsessed chronic dieter to someone who feels completely in control in any dining scenario while effortlessly maintaining her weight through the power of habit.

In this week's episode, I interviewed another client, Julia Fletcher, on her unique experience in my coaching program. As you know, no two dieters are the same and we all have different challenges, backgrounds, habits, lifestyles, and emotional eating struggles. Julia was kind enough to open up and share some of hers.

Topics Julia and I discussed:

• The wake-up call she needed to stop bouncing around from diets to diets and commit to unraveling her emotional ties to eating and lose the weight, once and for all.
• Julia shares some of her biggest challenges in the program and the small changes that contributed to her dramatic weight loss results.
• At what point in the process, Julia witnessed her relationship with food beginning to shift and how she's mastered any restaurant/social setting with complete confidence.
• Julia also discusses why this process "worked" when others never did.
• Her best piece of advice for those who fear gaining weight if they stop macro/calorie counting, and why confronting this fear is essential for long-term success.

Give this episode a listen and let us know what topics you'd like to hear in the future.

This week I'm super excited to share another client interview with Friends With Benefits member, Aubrey Allen.

In this episode, Aubrey 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 the Friends With Benefits group to not only lose the 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
• Aubrey discusses some of her biggest challenges within the program and how it helped her and her husband reconnect and form a deeper relationship
• After years of wasting money on unsuccessful weight loss attempts, most people will be skeptical of a psychology-based program like FWB. Aubrey shares 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 Aubrey 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! Aubrey 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. Thanks for tuning in!

When it comes to fat loss, how you're physically (and mentally) feeling at the end of a meal can determine so much of your actual success. Unfortunately, we often blow right past the signs that our body has had enough not for just one meal, but every meal. Do this often enough and you'll stay stuck, frustrated and confused as to why your efforts aren't yielding results.

Join Rog Law & and me as we talk about how to end your meals properly!

Topics discussed:

• Why it can be so challenging to stop eating at the end of a meal
• Determining if overeating is a habit or not
• The importance of changing your environment to guide you towards success
• Strategies on how to determine how full you are

Did you find this episode helpful? What topics would you like to hear about in the future? Let us know!

In the pursuit of achieving a lean physique, one of the most important aspects that is thrown by the wayside is....well, ourselves. While fat loss is a physical process that anyone can learn, we aren't taught to care for our mental well-being along the way.

Join Rog Law and me as we give you the lowdown on how to take good care of your mind while you take care of your body.

Topics discussed:

• Where emotions come from and the importance of noticing these triggers
• How having too many rules can stifle your self-care journey
• The roles of patience, compassion and kindness
• How unmet needs can show up in the most unexpected ways
• How to develop a self-care savings account

How do you take care of your mental health? Did you find this topic helpful? Let us know!

Along the road of getting anywhere that we want to go, those fun and silly things we call "emotions" will jump into the street out of nowhere. One of the most notorious offenders (imagine it standing in front of a lineup holding some prison numbers if that makes your mind giggle) is guilt, and it can cause a wreck before you make any significant progress on your journey.

Join Rog Law and I as we talk about guilt, the role it plays in a typical person's fat loss journey, and how to navigate it successfully.

Topics discussed:

• Why guilt is a useless emotion.
• The ways that guilt manifests itself in terms of your actions.
• The permission you need to move beyond guilt.
• Tools to propel your progress forward WITHOUT the shackles of guilt.

How do you handle guilt? Would these tools work for you? Let us know!

Here's a shocking statistic for your eyeballs: 95% of diets fail, which I honestly think is a low number. If you don't stick to the unreasonably strict guidelines that most diets prescribe for the rest of your life, then the diet will inevitably fail.

But here's the good news: you don't have to become part of this statistic

Join Rog Law & me as we get down and dirty and talk about the reasons why you keep spinning your wheels and what you can do today to bust loose, lose the weight and get on with your life.

Topics discussed:

• The WHY you're eating and how it's far more important than the WHAT
• Feeling escapism via food
• How our need for immediate results keeps us from having ANY results
• Faith, belief & trusting the process
• Why thinking your situation is unique can keep you from executing on what's known to work

Let us know what you thought of this episode! Do you have an idea for a future podcast? We would love to hear from you!

Have you ever noticed how perpetual dieters are never the leanest people you know?

It's the lean people who are consistently doing the right stuff day after day, year after year, rarely talking about their "meal plan", "detox" or their next "cleanse."

They don't even use the word "diet" or think about dieting as a New Year's resolution or goal. No drastic changes to their eating behaviors needed - they've figured out what works for them.

In other words, the leanest people are the people doing the right things most consistently.

Join Rog Law and me as we arm you with 6 of the most important habits of the lean that you can begin implementing today to steer your fat loss ship towards victory!

Topics discussed:

• How setting strict, unrealistic deadlines can set you up for failure before you even get started
• The all-or-nothing mindset and why it leads to a whole lot of nothing when it comes to goal achievement
• Why most nutrition plans are designed to fail and what you can do instead
• How FOMO is sneakily sabotaging your mindset and causing you to lose perspective on what matters the most
• The one thing that keeps getting in the way those who constantly yo-yo diet

Thanks for listening! We appreciate you!

Is alcohol stalling your weight loss? Probably. But this week's episode is all about how to enjoy booze without cock-blocking your dreams of having a better body.

For many of us, the alcohol party began flowing in college during tailgates, beer pong, and keg handstands. But for some, the party hasn't ended and they''re still waking up with a pounding headache in a bed filled with Taco Bell wrappers and regret.

For centuries, alcohol has been the glue used to cultivate social connection -- celebrating holidays with family, numbing first date jitters, or simply unwinding at happy hour with colleagues. But at what point does alcohol stop being the life of the party and start becoming the roadblock on the path to our goals?

Join former client and current co-coach, Eileen Trujillo, and I as we discuss:

• WHY do we drink alcohol and under what circumstances is it "worth it" vs when it's being used as a crutch
• How alcohol consumption leads to instances of overeating and what you can do to combat this issue
• What emotional eating and drinking have in common and why it's important to identify the differences so you can better manage your intake
• WHO do you drink more around and why? The value of noticing your social and evironmental triggers and how they contribute to your desire to drink
• Valuable strategies to help you manage your intake so you can enjoy alcohol in a way that feels GOOD, but doesn't wreck your goals

What about you? Are you a big drinker? What strategies have you been able to implement to help you consume fewer alcohol calories without having to miss the party?

Leave a comment below!