In this episode we discuss why dieting actually predicts weight gain over the long run, how you can build a “healthstyle” of habits that can accumulate small advantages and create a healthy lifestyle over time, how “habit loops” are formed and how you can leverage neuroscience to create habits that stick, the concept of Mindful Eating and how it can transform your relationship to the meals you eat, and more with our guest Darya Rose.

Darya Rose is a neuroscience Ph.D and the author of the book Foodist: Using Real Food and Real Science to Lose Weight Without Dieting. Darya is the creator of Summer Tomato a blog where she teaches others to form healthy food habits by combining neuroscience, mindfulness, and nutrition. She has been featured on the Today Show, Oprah, Time Magazine, and was recently named one of the 100 Most Influential People In Health and Fitness

How Darya dug into the science behind healthy lifestyles and what she discoveredHow everything Darya learned about health and nutrition was wrongHow Darya defines “dieting” (and why that’s so important)Why dieting actually predicts weight gain over the long runHow your current relationship with food impacts your long-term health (and how you can shift it)What the “biggest loser” gets wrong about dieting and weight gainWhy dieting is “torture” and is “set up so that you can't’ win”The psychology behind why dieters often regain weightWhat it means to  “moralize” your food choices and why you should avoid itWhy you should lose weight more slowlyHow “dieting” can confuse your hormones and negatively impact your satiety cuesYou are the sum of your habitsHow do you build a “healthstyle” of habits that can accumulate small advantages and create a healthy lifestyle over timeHow “habit loops” are formed and how you can leverage neuroscience to create habits that stickWhy growth mindset is essential to changing your habits and living a healthy lifestyleThe critical importance of rewards in building habits (and the different types of rewards)Rewards must be internal and innately linked to whatever you’re doing“Home court habits” that you need to develop to live in a healthy place and stay there sustainably Why you should eat your veggies!Why Darya says that "Sitting is the new smoking"The importance of sleep and maintaining your circadian rhythms to building a healthy lifestyleWhy Mindfulness is a critical part of a healthy dietMindful Eating and how it can transform your relationship to the meals you eatThe definition of "mindfulness” - being aware of your present physical experience, thoughts, & feelings (emotional feelings in the body) and being AWARE that those are happening without judgment Why you should focus on chewing your food more and eating more slowlyHow to battle junk food cravingsThe importance of real food, how do define it, and how to find itThe 80/20 principle and how it applies to healthy livingCreate a habit journal and recognize how the things you are doing often

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