[Ideal Body Challenge] Day 3 - Eating your favorite foods while staying in control

So you're ready to end your lifetime eating battle — but lately it feels like there's a new rule around every corner. And the latest one? Protein. If you're a woman in perimenopause or menopause, chances are your feed is full of people telling you that protein is the secret to everything: balanced hormones, a faster metabolism, more muscle, better energy — even aging "gracefully." At first, it sounds like helpful advice. But before long, you're tracking grams again, second-guessing every meal, and feeling guilty if you don't hit your "goal." What started as a focus on nourishment turns right back into food noise and fear. In this episode, "We Need to Talk About Protein," Deanna breaks down why the modern protein obsession might be diet culture's latest disguise — and how to find peace between caring about your health and controlling it. 💡 In this episode, you'll learn: 🔶 Why the "protein for women in midlife" movement can quietly reignite old diet-culture patterns 🔶 How even healthy-sounding nutrition advice can become another form of control 🔶 The difference between caring for your body and micromanaging it 🔶 How protein obsession brings back black-and-white thinking — good foods vs. bad foods 🔶 Why fear of aging and hormonal change makes women extra vulnerable to wellness marketing 🔶 How to tune back into your body's cues instead of external rules 🔶 What true food freedom looks like when nourishment comes from trust, not tracking …and much more! If you love this episode, be sure to subscribe to the show and leave a ⭐️⭐️⭐️⭐️⭐️ review — it helps more women find Fitness & Sushi and start healing their relationship with food, their body, exercise, and mind. ✨ P.S. If food starts feeling louder as the holidays get closer… I've got something special coming soon to help you quiet it again. Join me for my free workshop, How to Break the Cycle of Holiday Indulgence & January Regret — happening soon at builtdaily.com/holiday/.  

Lately, it feels like everyone is talking about food noise. Thanks to GLP-1 medications like Ozempic and Wegovy, "food noise" has become the latest buzzword — and the newest thing people believe needs to be fixed with medication. But here's the truth: most people don't have a medical disorder that causes food noise. They have a body and mind that feel unsafe. Food noise isn't a disease — it's a signal. It's your body saying, "I don't trust you to feed me." In this week's episode, Deanna breaks down what's really behind constant thoughts about food, why medicating symptoms doesn't fix the cause, and what it actually takes to quiet food noise naturally — no prescription required. In this episode — "How to Stop Food Noise Without Medication" — you'll learn: 🔹 What "food noise" really means (and why it's not a medical condition for most people) 🔹 The two root causes of food noise: psychological scarcity and physical dysregulation 🔹 Why dieting and restriction trigger your brain's famine alarm 🔹 The problem with medicating symptoms instead of addressing the cause 🔹 How to restore body trust so your hunger signals naturally quiet down 🔹 The 5 key steps to regulate your system and finally feel at peace with food …and much more. If you're tired of the constant food chatter and want to finally feel peaceful and in control again — without relying on medication — this is exactly what we help you do inside my coaching program. 👉 Book your free breakthrough call here: https://builtdaily.com/call

So you've started to reclaim exercise and food from diet culture — but there's still one more piece that ties it all together: your relationship with your body. In Day 3 of Diet Culture Rehab, we're tackling one of the hardest parts of healing — learning to make peace with your body so you can finally stop letting your reflection dictate how you feel, eat, and live. In this session — "Reclaim Your Body" — you'll learn… 🔶 Why body dissatisfaction keeps you stuck in the diet cycle 🔶 The truth about "body positivity" — and what actually works instead 🔶 How to separate body care from body image 🔶 Why respect, not perfection, is the foundation of consistency 🔶 How to build trust, appreciation, and confidence in your body — no matter how it looks today …and much more. If you've ever felt like your body is the one thing holding you back from living fully, this episode will help you finally feel at home in it again. When you're ready, here are more ways we can help you… 1) Read Tony's Book for Free His new book — The Ideal Body Formula: How to Ditch Diet Culture and Achieve the NEW Ideal Body — is available 100% free. 📖 Click here to read it or grab the paperback or Kindle on Amazon. 2) Join Our Free Built Daily Facebook Group Get more strategies and inspiration to help you overcome your food and body battles. 💬 Join here → facebook.com/groups/builtdaily 3) Schedule Your Free Breakthrough Call This free call helps you uncover what's keeping you stuck and get clear on your next step to healing your relationship with food and your body. 📞 Schedule your call here → builtdaily.com/call

There's still time to join Diet Culture Rehab — October 13–15! 👉 Sign up here → builtdaily.com/diet-culture-rehab So you're ready to stop obsessing over food — but every time you try to "eat normally," guilt, fear, and confusion pull you right back in. In Day 2 of Diet Culture Rehab, we're reclaiming food from diet culture and helping you rebuild trust in yourself. You'll learn how to let go of food rules, eat without guilt, and finally feel calm and confident around every meal. In this session — "Reclaim Food" — you'll learn… 🔶 Why dieting damaged your relationship with food — and how to heal it 🔶 How to tell the difference between physical and emotional hunger 🔶 Why letting go of food rules is key to finding balance 🔶 How to enjoy all foods without losing control 🔶 How to rebuild self-trust and end the binge-restrict cycle for good …and much more. If you're ready to feel at peace around food and finally eat with freedom, you can still join us live. 👉 builtdaily.com/diet-culture-rehab When you're ready, here are more ways we can help you… 1) Read Tony's Book for Free His new book — The Ideal Body Formula: How to Ditch Diet Culture and Achieve the NEW Ideal Body — is available 100% free. 📖 Click here to read it or grab the paperback or Kindle on Amazon. 2) Join Our Free Built Daily Facebook Group Get strategies and inspiration to help you overcome your food and body battles. 💬 Join here → facebook.com/groups/builtdaily 3) Schedule Your Free Breakthrough Call This free call helps you uncover what's keeping you stuck and get clear on your next step to healing your relationship with food and your body. 📞 Schedule your call here → builtdaily.com/call

There's still time to join Diet Culture Rehab — October 13–15! 👉 Sign up here → builtdaily.com/diet-culture-rehab So you're ready to heal your relationship with exercise — but every time you try, you end up right back in the old "burn it off" mindset. In Day 1 of Diet Culture Rehab, we're breaking that cycle and helping you reconnect with movement that actually feels good. You'll learn how to let go of shame, guilt, and "shoulds" so you can finally become consistent — not through willpower, but through joy and self-trust. In this session — "Reclaim Exercise" — you'll learn… 🔶 Why there's no "right" way to exercise 🔶 How to move your body to honor it, not control it 🔶 Why enjoyment is the real key to consistency 🔶 How to build motivation naturally through permission, not pressure …and much more. Join us tomorrow for Day 2 - Reclaim Food 👉 builtdaily.com/diet-culture-rehab ___________________ When you're ready, here are more ways we can help you… 1) Read Tony's Book for Free His new book — The Ideal Body Formula: How to Ditch Diet Culture and Achieve the NEW Ideal Body — is available 100% free. 📖 Click here to read it or grab the paperback/Kindle on Amazon. 2) Join Our Free Built Daily Facebook Group Get more strategies and inspiration to help you overcome your food and body battles. 💬 Join here → facebook.com/groups/builtdaily 3) Schedule Your Free Breakthrough Call This free call helps you uncover what's keeping you stuck and get on track to achieving your Ideal Body. 📞 Schedule your call here → builtdaily.com/call

So you're doing everything "right." You're eating better, moving your body, and feeling good — finally seeing some real progress. Then suddenly… you find yourself skipping workouts, eating junk food, and wondering what the hell happened. You want this so badly. If motivation alone could fix it, you'd be done by now. So why do you keep getting in your own way every time things start to click? It's not because you're lazy. It's not because you lack discipline. It's because something deeper is happening underneath the surface. In this episode of Fitness & Sushi, I'm breaking down the three real reasons you self-sabotage — and how to finally stop fighting yourself so you can make lasting progress that actually feels good. If you've ever wondered why you can't seem to "stick with it," this episode will help you make sense of it all — and show you how to start building habits that last. In this episode – "How to Stop Self-Sabotaging Every Time You Make Progress" – you'll learn… 🔶 The 3 hidden reasons you keep derailing your progress (and how to spot them early) 🔶 Why your beliefs about yourself are secretly keeping you stuck 🔶 How unmet needs — physical, emotional, and spiritual — drive self-sabotage 🔶 The real reason focusing on results backfires every time 🔶 What to do instead to create consistency that feels peaceful, not punishing 🔶 How to stop fighting yourself and start building effortless momentum …and so much more. So check the episode out. If you like it, be sure to subscribe to the show and give it a 5-star rating and review ⭐️⭐️⭐️⭐️⭐️ 🎟️ Join the Free 3-Day Diet Culture Rehab (October 13–15) Learn how to stop self-sabotaging, end your lifelong battle with food and your body, and finally experience peace and freedom. 👉 https://builtdaily.com/diet-culture-rehab/ __________________ When you're ready, here are more ways we can help you… 1️⃣ Read Tony's Book for Free His book The Ideal Body Formula: How to Ditch Diet Culture and Achieve the NEW Ideal Body is available to read 100% free. 👉 https://idealbodyformula.com/book/ 2️⃣ Join Our Free Built Daily Facebook Group Get strategies and inspiration to help you overcome your food and body battles. 👉 https://www.facebook.com/groups/builtdaily/ 3️⃣ Schedule Your Free Breakthrough Call We'll help you identify what's been keeping you stuck and create a personalized plan for healing your relationship with food and your body. 👉 https://builtdaily.com/call

So much of your food and body battle comes down to one thing: belief. The women who finally break free from diet culture aren't the ones with more willpower — they're the ones who learn to change the beliefs holding them back. In episode 260 of Fitness & Sushi, I'm going to show you why the beliefs you hold about yourself are the true drivers of your choices, and how to finally break free from the stories diet culture has planted in your mind. In this episode – "How to Break Free From Limiting Beliefs About Food, Your Body, and Exercise" – you'll learn… 🔶 Why diet culture taught you to believe "I'm lazy, undisciplined, and broken" – and why those stories feel so true 🔶 How your brain's Reticular Activating System (RAS) filters life through your beliefs and creates self-fulfilling prophecies 🔶 The hidden cost of never challenging these stories — and how they keep you stuck in the yo-yo cycle 🔶 How to suspend a limiting belief and reframe it into something empowering 🔶 The core shifts that heal your relationship with food, exercise, and your body through the Ideal Body Formula™ …and much more! So check the episode out. If you like it, be sure to subscribe to the show and give it a 5 star rating and review ⭐️⭐️⭐️⭐️⭐️ To listen just click on Apple Podcasts or Spotify below. Or go to your favorite podcast player and search for "Fitness & Sushi." You can also download the episode by clicking the 3rd button down… Enjoy! 👉 Ready to change the stories you tell yourself for good? Join me for the Diet Culture Rehab 3 Day Challenge – October 13–15th and take your first steps toward food and body freedom: https://builtdaily.com/diet-culture-rehab/ When you're ready, here are more ways we can help you… Join the Diet Culture Rehab 3 Day Challenge – October 13–15th Take your first steps toward food and body freedom: https://builtdaily.com/diet-culture-rehab/ Read Tony's Book for Free His book The Ideal Body Formula is available for you to read 100% free: https://idealbodyformula.com/book/ Join Our Free Built Daily Facebook Group Get strategies and inspiration to help you overcome your health and fitness struggles: https://www.facebook.com/groups/builtdaily/ Schedule Your Free Breakthrough Call A free call designed to help you overcome your struggles and get you on track to achieving your unique Ideal Body: https://builtdaily.com/call

So you've tried to diet your way to control, but instead, you end up feeling more out of control than ever. Why is that? It's not just about willpower or "falling off track." Dieting actually dysregulates your entire system — your hunger cues, your emotions, your hormones, even your nervous system. The very rules you're following are what cause you to swing back and forth on the pendulum: restrict, rebel, repeat. In episode 257 of Fitness & Sushi, we'll show you why dieting keeps you stuck in chaos, and how to finally break free by learning to stay regulated instead. In this episode — "How Dieting Dysregulates Your Body and Mind (And What to Do Instead)" — you'll learn… 🔶 What "dysregulation" really means and how it shows up in your nervous system, emotions, and hunger signals 🔶 The hormonal chain reaction that dieting sets off (leptin, cortisol, and why your body craves sugar and carbs) 🔶 How pushing harder in workouts leads to burnout and keeps you stuck in the pendulum swing 🔶 Why a scarcity mindset around food guarantees rebellion, overeating, and loss of control 🔶 The exact pillars that keep you physically, emotionally, and psychologically regulated — Permission, Intention, and Enjoyment 🔶 Why my pendulum metaphor may make you want to clean your ceiling fan 🤦🏻‍♀️ …and much more! So check the episode out. If you like it, be sure to subscribe to the show and give it a 5-star rating and review ⭐️⭐️⭐️⭐️⭐️ Enjoy! ——— When you're ready, here are more ways we can help you… Read Tony's Book for Free His book The Ideal Body Formula: How to Ditch Diet Culture and Achieve the NEW Ideal Body is available to read 100% free. Click here to read it. Or grab the paperback or Kindle version on Amazon. Join Our Free Built Daily Facebook Group Get further strategies and inspiration to help you overcome your health and fitness battles. Click here to join. Schedule Your Free Breakthrough Call This is a free call designed to help you overcome your struggles and get you on track to achieving your healthiest weight. Schedule your call here.

In episode 297 of Fitness & Sushi, I sit down with my Gen Z daughters for an honest conversation about what it's like to grow up surrounded by diet culture — and how they're learning to navigate it in today's world. From almond moms to social media pressures, you'll hear their perspective on what diet culture looks like for their generation, their memories of watching me trapped in it (and then breaking free), and what moms and grandmas can do to protect the next generation. In this episode — "Gen Z, Almond Moms & Diet Culture: A Daughter-Mom Talk on Body, Food & Freedom" — you'll learn… 🔶 How Gen Z is experiencing and navigating the pressures of diet culture today 🔶 What it was like growing up with a mom breaking free from dieting while raising daughters in a diet culture world 🔶 What moms and grandmas can do to protect the next generation from food and body struggles 🔶 Why the "almond mom" stereotype hits so hard for Gen Z — and what they really think about it 🔶 The story of my daughter getting sick at an all-inclusive resort when we gave her full food freedom…and the Turbo Jam memory that still makes us laugh …and so much more! So check the episode out. If you like it, be sure to subscribe to the show and give it a 5-star rating and review ⭐️⭐️⭐️⭐️⭐️ Enjoy! —— When you're ready, here are more ways we can help you… Read Tony's Book for Free His book — The Ideal Body Formula: How to Ditch Diet Culture and Achieve the NEW Ideal Body — is available for you to read 100% free. Click here to read it. Or, you can purchase it in paperback and Kindle versions on Amazon. Join Our Free Built Daily Facebook Group Get further strategies and inspiration to help you overcome your health and fitness struggles. Click here to join. Schedule Your Free Breakthrough Call This is a free call designed to help you overcome your struggles and get you on track to achieving your healthiest weight. Schedule your call here.

In this episode of Fitness & Sushi, I'm exposing the hidden price you've been paying for decades of dieting — costs you may never have connected to diet culture until now. From the money wasted to the opportunities missed, the bill adds up in ways that will blow your mind.   In this episode – "The Hidden Costs of Diet Culture (And How to Stop Paying Them)" – you'll learn…   🔶 The 5 biggest costs of diet culture that most women never think about 🔶 How much dieting has likely drained from your wallet, health, and career over a lifetime 🔶 Why it's never "too late" to change, even if you feel you've already lost so much 🔶 What your future looks like if you don't change vs. if you finally break free 🔶 How the Ideal Body Formula helps you mitigate future losses and reclaim your life   …and much more! So check the episode out. If you like it, be sure to subscribe to the show and give it a 5-star rating and review ⭐️⭐️⭐️⭐️⭐️ Enjoy!   ——   When you're ready, here are more ways we can help you… Read Tony's Book for Free His book – The Ideal Body Formula: How to Ditch Diet Culture and Achieve the NEW Ideal Body – is available for you to read 100% free. Click here to read it. Or, you can purchase it in paperback and Kindle versions on Amazon. Join Our Free Built Daily Facebook Group Get further strategies and inspiration to help you overcome your health and fitness struggles. Click here to join. Schedule Your Free Breakthrough Call This is a free call designed to help you overcome your struggles and get you on track to achieving your healthiest weight. Schedule your call here.