Outsmart Overeating

From Keto to Weight Watchers; Whole 30 to the South Beach Diet, it seems like everyone is trying to put their own unique spin and branding on how to put food in your mouth, and Intermittent Fasting (IF) is no different. The problem with IF, much like every other diet, is that it embeds you in the world of unsustainable dietary rules that take you away from connecting with your body and learning to interpret the many signals that it sends to you on a daily basis.

• Why IF isn't ideal for muscle building
• How IF can skew your perception of what an appropriate portion of food looks like
• The commonality of IF and how contributes to the normalization of bloat and heaviness in the stomach
• How IF encourages eating according to a clock while ignoring your natural hunger signals
• How IF perpetuates the cycle of overeating

This week I'm super excited to share another former Friends With Benefits client interview with Maddie O. Nearly one year ago, I invited Maddie to be a guest on the podcast to share her experience in the program. Now, she's back with an update on how she's been doing without the structure and accountability of working with coaches. Prior to joining FWB, Maddie struggled with emotional eating for many years. Like most yo-yo dieters, she wanted to not only lose the weight, but to lose the mindset that caused her to gain it in the first place. Topics discussed: ▪️What it's like to be a food-obsessed dieter to someone who is effortlessly able to keep processed foods in the home without feeling out of control ▪️After years of wasting money on unsuccessful weight loss programs and products, most people will be skeptical of a psychology-based program. Maddie shares how this has been the difference maker in her long-term success ▪️Maddie discusses some of her biggest challenges after the program and how she now has the psychological tools to navigate through them without turning to food ▪️What physical changes she's seeing one year post-program and the eye-opening revelations she's made while continuing to step further away from diet culture ▪️Maddie shares the freedom she's experienced post-program and goes into depth about her summer "ice cream tour" ▪️ How COVID has impacted her relationship with food as she works from home Please give this week's episode a listen! Maddie was an excellent guest who provided a ton of valuable insights that you can benefit from. For other topics, like motivation, binge eating, procrastilnation, and self-sabotage, checkout previous episodes. What would you like to hear next? Thanks for tuning in!

• WHY you self-sabotage, and lifelong strategies to end it forever.
• How perfection is the enemy of progress, and why embracing your imperfections is essential for long-term success.
• How diets lead you down a path of hopelessness and frustration, and actionable steps you can take TODAY to help you lose weight without one.
• The real reason you feel out of control around food (hint: you're not addicted), and how understanding your inner psychology will change the game.

If you're avoiding the work that goes into improving your body image, because you think it will take care of itself once the weight is gone, think again.

Body image is an inside job, and external work isn't the answer.

Join me, and Steph Miramontes of Soul Centered Fitness as we break down all the nuances that make this work some of the most valuable you'll ever do.

In this podcast we talk about what body image is, and why we are so focused on our bodies as a society.

You'll learn -

• How to like your body more without losing a single pound.
• How society and media paint an unrealistic ideal, and how to avoid comparison.
• How to get less triggered when seeing photos of yourself that you don't like.
• Where our kids are picking this up, and what we need to do to help them avoid common body image traps.
• Why diversity is great, and why we should be celebrating our differences.
• What role cosmetic surgery has played in shaping our opinions of ourselves.
• How to stop avoiding this work, and what it really means for your results long term (hint, it won't slow you down).
• How to go from self-loathing to body neutral, as a bridge to a positive body image.

If you've tied your sense of worth to how you look to the outside world, now is the time to start getting uncomfortable, and do the work to change how you feel about yourself and your body.

You can connect with Steph on Instagram and on her Podcast MindBody Alchemy.

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.

• 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

Last week my co-coach, Eileen Trujillo, joined me as we talked about the pitfalls of people pleasing and this week she's back again to discuss how to enjoy your favorite restaurant foods without packing on the pounds.

Eileen and I recently spend the weekend in Dallas, Texas attending a business retreat with our two other co-coaches, Steph Miramontes and Stephanie Curry.

Together, we had an opportunity to collaborate on our best restaurant dining strategies so Eileen and I could share them in today's episode.

You'll learn:

• My number one strategy on how to manage your multiple courses without overdoing it
• Why eating your "best bites first" is the game-changer you didn't know you needed
• How shifting your perspective on the restaurant dining experience makes walking away from food easier than ever
• Why you fear "wasting food" or "not getting your money's worth" and how to overcome this scarcity mindset that sabotages your weight loss goals

Join Eileen and me as we provide you with actionable steps from appetizer to cocktails to dessert. You can have your cake and eat it, too.

Give this episode a listen and let us know if it helped.

People pleasers are not just nice people who go above and beyond trying to make everyone happy. Those who suffer from the "Disease to Please" are people who say "Yes" when they really want to say "No" and as a result, lose sight of what they authentically want.

Join co-coach, Eileen Trujillo, and me as we discuss how the worthiness of a people pleaser hinges on the approval of others which often causes them to sacrifice their own happiness in the process.

Other topics discussed:

• Identifying what key areas and people in your life, where people pleasing rears its ugly head
• The value of boundary setting and how this allows you to be the most authentic and genuine version of yourself
• How prioritizing your own happiness actually leads to more fulfilling personal and professional relationships
• Actionable steps on how to become more comfortable prioritizing your own emotional needs and wants
• How letting go of your desire to be liked by everyone frees you up to surround yourself with people who genuinely like you for YOU, and not for what you can do for them

If you're anything like me, you grew up in a home where you were encouraged to "clean your plate." We rarely question the beliefs or habits that are passed down to us as children, and as a result, we repeat these same patterns as adults, blindly accepting them as gospel truth without ever questioning their validity. Join Rog Law and me as we help you rewrite your guilt-ridden stories about "wasting food" and why it's important you turn in your membership to the "Clean Plate Club". Topics discussed:

• How the western world is home of gigantic portion sizes and why this is killing your progress
• The power of environment and how your eating behaviors change when you sculpt it in a way that meets your needs
• Why second servings almost-always create a second chin
• The difference between mind hunger vs. physical hunger and why it's critical to your success that you learn how to navigate both

As Americans, this Thursday we'll be celebrating Thanksgiving. You don't want to miss this episode to help you gain some useful insights and strategies going into your holiday meal. For more on the topic of Mind Hunger vs. Physical Hunger, check out episode 53.

When it comes to losing fat, dieters are bombarded with so much information that it can completely cripple them. On top of having to manage the constant flow of conflicting information, you're also faced with the daily demands of life that quickly drain your willpower, leaving them stuck in a perpetual rut.

• How spending a few minutes at the end of each day preparing for the following day is the superpower to success
• Why tackling your biggest task first creates momentum
• An in depth discussion about the secret lifehack: commitments are better than decisions
• Why consistent meal times can be the difference maker for preserving willpower and preventing decision fatigue
• The long lasting benefits of simplicity and how it trumps complication