Have you ever looked at someone who appears healthy and thought, "I want that," only to immediately tell yourself, "But I'd have to starve," "I don't have the time," or "That's just not me"?

In this episode, Dr. Emily talks about "skinny thoughts"—the quick, unhealthy thoughts that run through our minds and quietly limit our progress.

Even after more than 15 years in her own weight-loss journey and six years of coaching, Dr. Emily still catches herself having these thoughts. She reminds listeners that there is no shame in this. Some thoughts may shift quickly once recognized, while others are deeply ingrained and may persist.

The goal is not to judge ourselves. It is about becoming aware of our thoughts, pausing, and choosing what happens next.

Dr. Emily shares how her past dieting experiences created the belief that losing weight meant starving. She also talks about the stories people tell themselves about not having enough time, energy, or money—and how those thoughts can stop them before they begin.

She also explores the role food plays in people's lives. Food can easily become the most accessible source of comfort, entertainment, and excitement. However, when people begin to find joy through movement, creativity, relationships, learning something new, or spending time outside, they no longer need food to carry all that weight.

In This Episode, Dr. Emily Discusses:

• Why repeated thoughts can begin to feel like facts
• How past diets can shape people's beliefs about getting healthy
• The belief that becoming healthy requires starving
• Why thoughts about not having enough time, energy, or money can keep people stuck
• How comparison can make people believe that a healthier life is not possible for them
• Why food should not be the only source of comfort and excitement
• How faith allows people to accept that they are imperfect while continuing to grow
• The importance of thinking about who they want to become at 70 or 80 years old
• How creating space between a thought and an action can lead to a better decision
• Why taking the next small step is more important than trying to do everything perfectly

One of the tools Dr. Emily uses with her coaching clients is called "the pause."

Instead of immediately acting on a thought, she encourages people to let it sit for a moment. That small space gives the higher-thinking part of the brain time to step in and evaluate whether the thought is actually true.

The pause allows them to slow down and ask:

• Do they actually know that person is starving?
• Do they truly believe they must starve to become healthy?
• Is that thought helping them take better care of themselves?

If the answer is no, they can let the thought go without taking action based on it.

Dr. Emily encourages listeners to picture the healthiest version of themselves and consider:

• What is the first thought that enters their mind?
• What thought follows it?
• What do they believe it would take to become healthier?
• Why do they believe that?
• Is the thought helping them move forward?
• Who do they want to become in this world?
• What kind of example do they want to be for their family?
• What small step can they take today?

People do not have to change every thought at once. They can begin by noticing one thought, allowing it to sit, and creating a little space before choosing their next action.

If you have ever felt that becoming healthier would require starving, giving up everything you enjoy, or becoming someone you are not, this episode is for you.

Ready for more guidance and support? Head to www.emilyvinzantmd.comhttps://www.emilyvinzantmd.com/ or follow Dr. Emily on Facebook and Instagram for more science-backed common-sense health.