Outsmart Overeating

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This week on the Fat Murder Podcast, my OG co-host, Rog Law, is back to help me celebrate our 100th episode.

In this episode, we hosted an 'Ask Me Anything', where listeners were encouraged to write in with their questions so we could answer them on the air.

Topics discussed:

▪️thoughts on Sunday meal prep

▪️how to break a plateau

▪️how to increase your willpower

▪️navigating social eating when you're not physically hungry

▪️the ideal time of day to eat for weight loss

▪️what our perfect day looks like

▪️thoughts on movement like barre classes

...just to name a few.

You don't want to miss this week's episode with Rog. We had so much fun diving into all of your random questions and look forward to sharing Part II with you next week.

BIG THANKS to everyone who's followed along and supported the podcast these past two years. We're at over 250,000 downloads and couldn't have done it without your help.

Which episode was your favorite? Was there a specific topic that resonated with you? We'd love to hear about it.

Decades of research into the psychology of eating behaviors have shown us that the more we attempt to rigidly control our eating the more likely we are to lose that control when faced with unpleasant thoughts and feelings, especially when these feelings arise due to perceived "diet failure." Why would eating a spoonful of ice cream drive you to eat the whole pint? It's a defense mechanism. By eating more and focusing on the food you are momentarily escaping the negative self-talk, judgment, and guilt you feel when being unable to stick to your plan and long term goals. But what if instead of beating yourself up, you met yourself with kindness and compassion? Would that spoonful still turn into a pint? Join co-coach, Eileen Trujillo, and me for this week's episode of the Fat Murder Podcast where we'll be discussion the missing piece in your weight loss puzzle: self-compassion You'll learn: ▪️What it means to be mindful and the value in acknowledging your feelings instead of trying to ignore or stuff them down with food ▪️Why being compassionate with yourself helps reduce instances of overeating ▪️How to be more compassionate with yourself and why it matters What about you? How long have you been trying to force your body into a smaller version of itself? What negative language have you used to beat it into submission? If that worked, don't you think it would have worked by now? It's time to try something different. Something that scientifically works. It's time to try the self-compassion diet. Give this week's episode a listen to learn how.

It's fascinating how we're born with this really cool system within our bodies that communicates when to eat (hunger!) and when to stop (fullness!). Yet so many of us are caught up in following restrictive meal plans and obsessive calorie counting that we're not even noticing these physical cues. On this week's episode of the Fat Murder Podcast, join co-coach, Eileen Trujillo, and me as we discuss how to use fullness as your secret weight loss weapon. In this episode, you'll learn: ▪️How fullness is a great way to monitor how your body responds to certain foods based on its daily caloric needs. ▪️How our caloric needs vary widely based on a whole slew of variables — activity level, sleep patterns, menstrual cycle, thermic effect of food (TEF), etc. ▪️Understanding the varying degrees of fullness and the physical sensations you experience ▪️The ways in which being more aware of fullness can help you manage portions, control emotional eating, and know when to stop eating It seems like most of us only know TWO modes of eating: STARVING or STUFFED. Very rarely do we actually take the time to slow down and sit quietly alone with our food and observe our physical cues. The truth is, your success is hanging out in the grey, not in the extremes. Is this easy? Hello no! It takes a ton of practice and patience, but through persistent practice, it becomes easier to identify your body's ideal needs to effortlessly maintain a healthy weight. Do you struggle to stop eating when your body says no but your mind says more? What are your current fullness struggles? Check out this episode and let us know what you think.

Is there anything more frustrating than knowing EXACTLY HOW TO LOSE WEIGHT, but not be able to do it?

You've read the books, you've listened to the podcasts, you've purchased the gym membership, and you've bought the program, but yet you STILL can't do it.

WHY does this happen? It's maddening!

For starters, it has nothing to do with collecting more information.

In today's podcast episode, I've invited co-coach, Steph Miramontes, back to the podcast to discuss the primary reasons why we self-sabotage and provide you with some useful strategies to bring this behavior to an end.

In this episode, you'll learn:

▪️The three primary reasons why people self-sabotage and how they can begin to rewrite their inner scripts to overcome these psychological barriers

▪️Why it's important for you to gain clarity on your thoughts and how they influence your behavior

▪️How comparing yourself to others, having a timeline, and feeling as though you "should" be further along fuel self-sabotage

▪️Why rejecting diet culture is the missing piece in solving your weight loss puzzle

What did you think of this podcast episode? What's a valuable insight you learned about yourself and how will you apply this moving forward? Why do you self-sabotage? Let me know in the comments.

For more on this topic, check out our previous episode on "The Art of AVOIDING self-sabotage" and "You Know What to Do, So Why Aren't You Doing It?" and let us know what you think.

Most often people get confused about what boundaries are and what they are not. In this episode, I invited co-coach, Steph Miramontes, to help set the record straight by looking at the differences between this amazing tool for creating intimacy and simply setting expectations for other people. Boundaries are never easy to establish, but avoiding them is doing you and your relationships a disservice. In this episode you'll learn: ▪️What a boundary is and why they matter ▪️Actionable scripts to help you learn how to establish boundaries with those you love. ▪️How to stand up for yourself in a loving way. ▪️Why it's important that you take responsibility for your own environment and well-being. ▪️Why boundaries have nothing to do with making others change their behavior, and all about what YOU must do instead. Tune in to learn how we can prevent others from violating important spaces in our lives and how to do it from the place of love. Did you give this episode a listen? What did you think? What would you like to hear on the podcast next? Your feedback is always welcome!

In this week's episode of the Fat Murder Podcast, co-coach, Eileen Trujillo and I discuss why telling yourself no isn't always a form of restriction. In fact, in many instances, telling ourselves no is a form of self-respect, self-love, or self-care. Consider a vegan, like our own Coach Steph Miramontes, who has chosen this lifestyle for ethical reasons. Not eating meat and other animal products is an easy decision for her because it aligns with her core values. She's not operating from a scarcity mindset by making this choice. The same could be said of our Coach Stephanie Curry who doesn't eat gluten due to intolerance. She just works around it by eating other foods she enjoys. When making a decision that honors your values, it's not coming from a place of scarcity with a goal of weight loss in mind. You're not choosing this with the hope to simply lose weight or force yourself to do something you don't want to do, right? Sometimes telling ourselves no is kindness, not restriction. Other talking points: ▪️Why is the human brain always wanting more? ▪️How to overcome the self-sabotaging "I deserve it" mentality ▪️The powerful realization that our thoughts are not-always the truth and how to harness these emotions Give this episode a listen and let us know what you learned about yourself. Any powerful "a-ha" moments or realizations? We'd love to hear them!

When it comes to how we look, how strong we are, how fast we're progressing and everything in between, our emotions can push our rational minds out of the driver's seat, take the wheel, and drive us straight towards Crazyville.

Like sticking a fork into an electrical socket, comparing ourselves to others is more often than not a horrible idea that no good can come from.

In this episode, co-coach, Eileen Trujillo, and I discuss the sinkhole of comparison and how to create a more powerful mindset that serves to build you up instead of tear you down.

Topics discussed:

▪️The interconnected relationship between comparison and self-sabotage

▪️Why, if left to our own devices, we will never feel satisfied when we compare ourselves to others

▪️The power of your inner circle, and the importance of regularly tending to those relationships

▪️The dangers of comparing our insides to someone else's outsides

For more of our thoughts on this, you can also check out Episode 42 — The Comparison Trap.

In last week's episode, I interviewed client, Abi Smith, 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. This week, I'm excited to share the interview of Friends With Benefits client, Jaymie, 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. Jaymie was kind enough to open up and share some of hers. Topics discussed: ▪️Why Jaymie decided to join the program and how it turned out to be exactly what she needed to stop bouncing around from diet to diet and commit to unraveling her emotional ties to food. ▪️Jaymie shares some of her biggest challenges in the program and how the body image coursework was the breakthrough she didn't know she needed. ▪️At what point in the process Jaymie witnessed her relationship with food beginning to shift and how she's been able to overcome her self-limiting beliefs and history of self-sabotage. ▪️Jaymie 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. Thanks again to Jaymie for being a guest and sharing her valuable insights. Be sure to give this episode a listen and let us know what topics you'd like us to cover in the future.

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