Have you ever received a piece of advice that dramatically changed your life? What if someone gave you the same kind of advice that completely transformed the way you think, feel, and interact with food? Would it be worth 20 minutes of your time? Join Leslie Hooper and Rog Law as they expose the dirty little secrets of the diet industry and discuss how to get into the best shape of your life without ever having to diet again.
EPISODE 126: How to Bounce Back After a Weekend of Overeating
28:17Decades 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 followed by the false promise to do better on Monday? 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? What if you gave yourself permission to eat it? 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 discussing how to navigate instances of overeating BEFORE they happen. That's right, this week we're talking about developing the psychological tools to help you prevent instances of overeating, but when it does happen -- it's no longer an opportunity to bully and berate yourself. You'll also 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 curious and compassionate with yourself helps reduce instances of overeating Thought scripts you can begin practicing NOW so you're prepared for that holiday eating event later What about you? How long have you been trying to force your body into a smaller version of itself? What do you say to yourself when you have an instance of overeating? Do you commit to a new diet tomorrow or excuse your behavior with a little white lie, "Oh, it's just a bite"? How would your life be different if you didn't have any food rules at all? How would it feel if you were able to be completely in-control and stop eating whenever you wanted? No drama. No white-knuckling. No need to start over tomorrow. If forcing your body into a smaller version of itself through dieting worked, don't you think it would have worked by now? It's time to try something different. Something that actually works. It's time to try the self-compassion diet. Give this week's episode a listen to learn how.
EPISODE 125: Unstuff Yourself This Thanksgiving
38:59This week marks the beginning of several weeks of holidays. That means parties, family gatherings, and lots of food. Thanksgiving is all about being grateful for what we have, who we are connected to in our lives. But too often, for most, it’s all about the food. The turkey. The stuffing. The pies. The side dishes. Need I go on? You don’t have to go to your holiday meals carrying a small Tupperware container with veggies and cottage cheese. That’s old school, right? You are here to live your life and that includes enjoying good food. But that doesn’t have to mean that you leave this holiday being as stuffed as the turkey. I want you to feel excited going into this holiday, not dreading it. So today, on the Fat Murder Podcast, co-coach, Steph and I talk about dealing with this holiday season in a way that allows for pleasure, but still leaves you in charge of what you do, how you eat and how you feel. I’m going to show you how to think going into these celebrations, what to do, and how to create an occasion for yourself that you can look back at and feel proud. Proud of yourself for keeping your word to yourself, AND still enjoying all of the food. What do you love most about the holiday season?
EPISODE 124: How to Say No To Yourself and Still Feel Good
31:46In this week’s episode of the Fat Murder Podcast, co-coach, Steph Miramontes (@soulcenteredfitness.co) 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 plant-based eater, 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 someone with celiac disease who doesn’t eat gluten due to an intolerance. They just works around it by eating other foods they 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!
EPISODE 123: How to NOT Eat Your Way Through a 'Bad Day'
23:53When was the last time you had a ‘bad day’? What happened? Did the dog puke on the rug? Did your child wet the bed? Did you get into a car accident? Visualize that day and let’s evaluate what made it bad. Did it feel like things just happened to you that you had no control over? Sometimes things DO happen, to all of us. That’s normal, but when unpredictable things happen, we don’t have to give our power away. We always get to choose how we feel and respond. In this week’s episode of the Fat Murder Podcast with co-coach, Eileen Trujillo, we help you make some changes in the way you think about your days, so truly ‘bad’ days rarely happen. So, think about it. What makes a day ‘bad’ for you? And once you decide it’s a bad day, what happens? How does a bad day influence how you eat? In this episode, we take a closer look at the truth behind what truly makes a bad day and show you where you do have so much more control than you think you do. With the right psychological tools, you change your feelings about your day and completely leave food and eating out of it. Join us as we give you a whole new perspective on how to treat yourself no matter what kind of day you’re having. Give it a listen and let me know how you can reframe your thoughts next time you find yourself struggling.
EPISODE 122: Intentional Thinking Before and After You Eat
16:21All overeating is completely predictable. Dieters think they’re powerless against food, but the truth is their thoughts are accurate predictors of what they’ll do. What do you think before you eat (when you’re not hungry): “I deserve this” “I don’t know when I’ll be able to have this again” “This time won’t hurt” Your thoughts make you feel obligated. It keeps you feeling encouraged. Then you beat yourself up (habit). I’ll never be able to do this I can’t control myself I blew it, so I may as well keep eating Next thought: time to diet or do a cleanse Attend a weight watchers meeting I can’t believe I just did that Can you see how circular this cycle is? This is exactly why you cycle through dieting. It all comes down to your thoughts. Think ahead. Plan your thoughts. What kind of experience do you want to have. What do natural eaters think when they’re not hungry but offered food? I’m not hungry (food tastes better when I’m hungry so I’ll wait) That looks good, but if I want to change how I eat, I need to change how I think — I want to FEEL good about my decision I don’t want to feel uncomfortable (not worth the discomfort) I can have it later Food is not the boss of me Start observing some thoughts. Then borrow some from the natural eater. Practice new thoughts.
EPISODE 121: 6 Reasons Why Your Diet Isn't Working
26:36Do you know why your diet isn't working? Join co-coach, Eileen Trujillo, and me in this week’s episode of the Fat Murder Podcast as we dive into the 6 reasons why diets don’t work. Most people choose to follow meal plans and cookie cutter diets over a more mindful approach because the “rules” and boundaries have already been created for you. This helps you feel safe and confident in your decisions, but the truth is — diets never go as planned. If you don’t take the time to understand the purpose behind what you’re doing, you will be easily discouraged when times get tough. Diets won’t teach you how to navigate off the beaten path, and that’s where success is ultimately determined. sick days having a baby going through a divorce the loss of a loved one accepting a job offer in a different state If you want long-term sustainable weight loss, you must start educating yourself on how this process can be woven into the fabric of your every day life, not just for the next 12 weeks. Chances are meal plans and diets haven’t worked for you in the past and it’s highly unlikely anything will change that outcome in the future. What’s one small action step you can take today to bring yourself closer to the new and improved 2.0 version of yourself? Give this episode a listen for multiple ideas on how to put this into practice.
EPISODE 120: How to Follow Through
23:57Sure, reading is cool, and I’ve definitely learned a lot over the years by doing it, but it’s not a substitute for taking action. Body transformations are a lot like dancing – you don’t learn by watching, you have to get on the floor and learn the steps. Sadly, the action step is where most get stuck and ultimately fail. That’s why, today, co-coach, Eileen Trujillo, and I want to talk to you about how to combat laziness and follow through. I used to be a massive procrastinator and called myself lazy. As it turns out, I just didn’t have any strategies in place to set myself up for success. It was going to take more than installing a productivity app on my phone if I wanted to finish the things I started. Today, on the Fat Murder Podcast, we talk about the three strategies that helped me stop dragging my feet and take action on the things I truly wanted in life. What’s a goal in your life that you’ve been struggling to achieve? flossing your teeth? waking up 20 minutes earlier? completing 3 workouts a week? The solution to your problem is in this episode. Give it a listen. I know it will help you!
EPISODE 119: Client Interview with Lindsay Grange
52:09In last week's episode, I interviewed client, Jessie Fink, 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, Lindsay Grange, on her unique experience in my group coaching program. As you know, no two dieters are the same and we all have different challenges, backgrounds, habits, lifestyles, and emotional eating struggles. Lindsay was kind enough to open up and share some of hers. Topics discussed: Why Lindsay 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. Lindsay shares some of her biggest challenges in the program and how the introduction to “trigger foods” was the breakthrough she didn't know she needed. At what point in the process Lindsay 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. Lindsay 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 Lindaay 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 at [email protected]
EPISODE 118: Client Interview with Jessie Fink
56:45In this episode, I had the pleasure of interviewing former Friends With Benefits (now rebranded as UNSTUFFED) client, Jessie Fink. In the fall of 2019, Jessie was frustrated and fed up with dieting. As someone who experienced a classic history of yo-yoing with no long-term results to speak of, she reached out with the intention of getting off the maddening merry-go-round once and for all. During our time together, Jessie, had the opportunity to work through three major obstacles: 1️⃣ she got engaged (YAY! 🎉) 2️⃣ she works in a restaurant (helloooo, food all day every day!) 3️⃣ she had to navigate life/eating during covid lockdown in NYC In this episode Jessie shares the story behind her dieting checkered dieting history and how those struggles propelled her into a negative spiral of chronic dieting. In this week's episode, we discuss: ▪️The biggest challenges she faced when the program ended and how she's been able to execute the psychological tools she learned to remain consistent in her habits. ▪️Jessie shares why she decided to try hunger directed eating and how the program helped her identify herself as a struggling perfectionist ▪️Why having a more structured program was the game-changer she needed ▪️How COVID has impacted her relationship with food as she's navigated the food industry, a wedding, and numerous lockdowns (hint: nothing changed) ▪️What physical changes she's seeing 10 months post-program and the eye-opening revelations she's made while continuing to step further away from diet culture ▪️What holiday and social eating looks like for her now compared to years previous (hint: no more food anxiety or losing control) ▪️Jessie’s BEST piece of advice for those who fear they'll gain weight if they stop calorie counting and focus on weight loss through behavior change. For more conversations on topics like binge eating, emotional eating, the all-or-nothing mindset, and your inner critic, you can check out previously recorded episodes. If there’s a topic you’d like us to cover in an upcoming episode, let us know.
EPISODE 117: You Can't Change a Body You Hate
38:49What if I told you that your body is a problem to be solved? I also don’t believe your suffering is because you have failed. I believe your history of dieting is a rational response when trying to live in a culture that tells us that having the perfect body is a path to more worthiness. It makes sense. As humans, we want to feel accepted. If you find yourself in a challenging relationship with food and/or your body, it’s likely your natural inclination to want to control it by going on a diet. Unfortunately, this complex problem is not as simple as eliminating sugar and eating more vegetables. This isn’t about restriction at all. Join co-coach, Steph Miramontes, on this week’s episode of the Fat Murder Podcast to hear our thoughts on how restriction has never healed disordered eating, healed a dieter’s mind, or filled a lonely void. NEVER. We completely miss the target when we aim here. When you have a history of dieting, initially letting go of food rules frees your mind so you can start observing how you feel in your body — physically and emotionally. Unfortunately, there are many gurus in a perpetual quest to solve the problem of our bodies. They want an answer! They want to package and sell it to us. They want to tell you what is hard about your lives without listening to your lived experience. Their hope is that it will make sense, similar to an algebra equation. This is also what diet culture is after – a set of instructions that will lead to a fix: another detox diet, another fat burner pill, another liposuction treatment. This constant need to “fix” your body does nothing to address your mind. And that’s where the real work needs to happen. You can’t diet your way into a healthier relationship with food and your body. Don’t buy it. Dig deeper.